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Y-AxisMeaty Matters

Put down the hamburger. Step away from the steak. And skip the hot dogs and sausages.

Before you take a bite, there’s something you need to know about red meat.

In two large studies, Harvard researchers found that eating a single serving of red meat a day raises the risk of early death from heart disease and cancer by 20 percent.

Give Your Menu a Meat Makeover

If you want to live longer,

eat less red meat. Switch to no more than half a serving a day. Or leave red met off the menu in place of fish, poultry, and vegetarian options.

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Walk your way to better healthhttp://tinyurl.com/cawdnxx

VIDEO

Hey Buddy, Walk It Off30 minutes of daily walking improves your health

INFORMATION FOR KEEPING HEALTHYAUG 2015

A recent study found that walking helped people lose weight and reduce the risk for major health risk factors by 27 percent.When you’re done reading this, do not check your email. Get up, move away from your computer, and go for a walk. You can read your email when you get back. You’ll feel better, be healthier, and live longer.American Journal of Cardiology. Centers for Disease Control and Prevention.

Are you a visual person? Sometimes seeing is believing. And that may be just what you need if you’re at risk for heart disease, according to a recent study.Heart disease is the leading cause of death in the United States. It claims the lives of about 610,000 people a year. There are many causes. The most common things that lead to heart problems include:

✓High blood pressure ✓High cholesterol ✓Smoking ✓Diabetes

✓Obesity ✓Poor eating habits ✓Lack of exercise ✓Too much alcohol

Fortunately, about 80 percent of heart disease cases can be prevented.How? Eat healthy, exercise, don’t smoke, and maintain a healthy weight. It’s the best advice to keep your heart healthy. But what if that advice isn’t enough to change your behavior when you’re at risk for heart disease? Ask your doctor to see your arteries.

What Do Blocked Arteries Really Look Like?

In the study, researchers showed patients pictures of their arteries. They pointed out the spots that were narrow because of deposits on artery walls.

Get a Wake-Up Call for Heart-Healthy Habits

Step on the scale. Look in the mirror. Get a wellness exam and review the findings with your doctor. If you don’t like the results or what you see, lack of exercise may be to blame.An estimated 80 percent of all Americans don’t get the minimum amount of recommended activity, according to the Centers for Disease Control and Prevention.How much is recommended? Get at least 30 minutes of moderate physical activity five days a week. You should also make time for strength training exercises at least two days a week.In our time-crunched society, fitting in a workout isn’t all that convenient for most people. So forget driving to the gym. Instead, walk out

the door before breakfast or after dinner. Bring your family along. Take a break during the work day and go for a walk. Invite co-workers to go with you.

RECIPE

Summer Italian VegetablesEat more vegetables. You know the mantra, but it isn’t always easy. You can only eat so many raw carrots and celery sticks before you need a break. Try this recipe. It only takes a few minutes to chop, dice, season, and bake to enjoy.

Ingredients

1 onion, chopped

1 squash, diced

1 tomato, diced

1 sweet bell pepper, chopped

1/2 tsp oregano

1 8-oz can tomato sauce

1/2 C shredded low-fat mozzarella cheese (optional)

Directions

1. Preheat oven to 350°F.

2. Combine onion, squash, tomato, and green pepper in a baking dish.

3. Sprinkle with oregano.

4. Pour the tomato sauce over the vegetables.

5. Bake uncovered at 350°F for 20-30 minutes.

6. Top with cheese (if desired). Bake another 4-5 minutes until cheese is melted.

Cornell University.How much do you know about personal environmental health? Take this quiz to find out.

T F1. n n Some homes may contain toxic levels of

radon, mold, or lead that can be harmful.2. n n Exercising outside when air quality is poor

can lead to breathing problems.3. n n Most produce is already washed to remove germs

and bacteria, so you don’t have to wash it at home.4. n n If drinking water comes from the

tap, it’s always safe to drink.5. n n Exposure to chemicals used in cleaning

supplies, hair care products, plastic containers, etc., may lead to health problems.

6. n n Being in a noisy or loud environment can damage hearing, increase stress, and contribute to accidents.

If you answered any of these statements incorrectly, you could benefit from learning more about being environmentally healthy. Being aware of your environment can help you take steps to protect your health.

Monthly Health Challenge™

Be Environmentally Healthy

When you’re thirsty, you turn on the tap and expect cold water to flow.

You grab a glass, fill it up, and take a drink. It’s refreshing. But what if the water you’re drinking contains bacteria or some other chemical that could make you sick?

At home, you think about washing dishes and getting the laundry done. Maybe you worry about having a clean house for surprise guests. It’s great when you’re caught up. But what if your clean house still contains harmful chemicals in the walls, floors, or insulation?

You know pollution can be harmful to plants and wildlife. But too much exposure to pollution and poor air quality can be harmful to people too.

Your environment can have an impact on your health. That includes the water you drink, place you live, and air you breathe. Even too much noise or time in the sun can take its toll on your health.

You need to be aware of your environment. It is just as important as good eating habits, regular exercise, adequate sleep, and regular check-ups. It’s not hard, but you do need to pay attention to your daily habits and surroundings.

CHALLENGEKnow your

environment to improve your

health

Watch Out for These Health HazardsWhat is your personal health environment? It’s the things in your life, home, office, and surroundings that can have an impact on your health. And it’s important. A recent study found that nearly 25 percent of deaths around the world are linked to environmental factors. Paying attention to the things around you can protect your health, prevent disease, and improve your quality of life. Here are some of the things that can impact your health:

✔ Water quality✔ Air quality✔ Food safety

7 Habits to Make Your Life HealthierYou can’t control every factor in your environment. But you can try. Practice these seven habits to improve your environmental health:

1. Drink clean waterTap water in the U.S. is generally safe to drink. But it doesn’t take much for water to be dirtied. A broken pipe, flooding, or chemical spill can make water unsafe for drinking.

Requirements to complete this Health Challenge™1. Read “Be Environmentally Healthy.”2. Practice environmentally healthy habits

on at least 22 days this month.3. Keep a record of your completed challenge in case

your organization requires documentation.

Answers: 1. True. 2. True. 3. False. 4. False. 5. True. 6. True.

✔ Hazardous chemicals✔ Sun exposure✔ Noise

✔ Technology

© Wellsource, Inc. All Rights Reserved.

Counting Calories:

Find out how many calories are in

restaurant foods tinyurl.com/

prjmm77

And many of the patients were changed. More than half of them quit smoking and began eating healthier after seeing their arteries.“This may be the wake-up call patients need,” says lead researcher Rikke Elmose Mols. “It may help people take their medications and modify their behaviors to reduce heart disease.”

Make Your Own Meals to Be Healthier

Take the August Health Challenge!Be Environmentally Healthy: Know Your Environment

Ask the Wellness Doctor:This month Dr. Don Hall answers the question: What do food labels really mean?

Get a Wake-Up Call for Heart-Healthy Habits (continued from page 1)

Are you at risk for heart disease? About half of all Americans are. If you want to protect your heart and live longer, talk to your doctor and change your ways. If that doesn’t work, maybe a visual will convince you.European Society of Cardiology. Centers for Disease Control and Prevention. American Heart Association.

When you’re busy and you’re hungry, how do you curb your cravings? A lot of people hit the drive-thru for a burger, fries, and soda, or go to a restaurant. In fact, a recent survey found that about 58 percent of adults go out to eat at least once a week.

How Often Do You Go Out to Eat?

If it’s more than once in a while, it could be the reason you weigh more than you should or have other health problems.In a recent study, researchers followed 18,000 people for eight years. They tracked their food choices and looked at the results. Restaurant diners ate at least 200 calories more per meal than those who ate at home. They also consumed more cholesterol, fat, and sodium than people who ate at home.A few more calories per meal when dining out may not seem like much. But an extra 200 calories just once a week adds up to 10,400 calories in a year. You would need to walk for about 52 hours at a brisk pace to burn that many calories.If you want to keep your weight under control and improve your health, make an effort to prepare your own meals more often. It might take a little planning. But you’ll be able to choose healthier options than what’s available on a menu.University of Illinois. National Health and Nutrition Examination Survey.

Calculate your risk for heart disease

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MORE

Cook at Home to Improve Your DietFast Food Meal• Cheeseburger• Medium fries• 32-ounce sodaThis meal is loaded with lots of calories, fat, and sodium.Eat This. Not ThatInstead of a burger, fries, and soda, have a…• Veggie or turkey sandwich

on whole-grain bread• Apple slices• WaterThis meal is much lower in calories, fat, and sodium. If you don’t have time to cook at home, make smarter food choices when you order from the menu.