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March 2007 - Posts
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This month on Ignite, we’re focusing on breaking unhealthy habits. From laying off the sweets to getting back into the gym, we can all use some help acquiring more healthy habits. And on Fridays, we are adding some fun to your week by focusing on stress-relieving activities to get you ready for the weekend.
This Friday, I wanted to focus on music. Many people listen to music on a daily basis but aren’t aware that it can actually benefit your health. Music is a great stress-reliever and motivator – and it’s fun too. Music stabilizes your biorhythms, lowers your blood pressure, energizes your body and calms the mind. And some healthcare professionals even use music as a therapy for people going through physical or emotional challenges.
Personally, I know that after a long day at work, I love to put on a relaxing tune to mellow me out. And when I’m feeling lethargic, there’s nothing better than a song to pump me up and get me moving. Below I have listed some music that I enjoy. Feel free to respond to this blog with your favorite tunes or artists. We would love to hear what music you like.
My Mellow Favorites are:
Sufjan Stevens (Folk/Acoustic) – Laid-back and quirky.
Norah Jones (Folk/Soul/Jazz) – Relaxing. Light some candles and chill out.
My Upbeat Favorites are:
Nelly Furtado (Pop/R&B/Hip-Hop) – Creative and energetic.
Justin Timberlake (Pop) – Get you moving – maybe even dancing.
We didn’t forget! Here are the puzzle answers from two weeks ago.
How did you do?
Puzzle #1: The last in the Sequence is JFK. They are initials of Presidents in reverse order.
George W Bush, William J Clinton, George H W Bush, Ronald W. Reagan, James E. Carter, Gerald R. Ford, Richard M. Nixon, Lyndon B. Johnson, John F. Kennedy
Puzzle #2: There are 93 squares without a rook
Justin - A Lumen
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An important first step in being a better health care consumer is understanding your current health status. And here at the Lumenos plan we start by getting a checkup – an e-checkup, that is.
Each year, one of the first things we do is encourage our fellow Lumens (employees of the Lumenos plan) to complete their My e-Checkup online health assessment. In fact, we set aside time during the work day – a healthy break if you will – to provide everyone the opportunity to complete their My e-Checkup. If you’ve already completed My e-Checkup, you can use the break in another healthy way, such as taking a walk. Getting up from your desk or away from your work station and walking around the office, or better yet outside, can be very therapeutic for the mind and body.
The My e-Checkup online health assessment tool provides a quick and confidential way for you to get an overall status of your health, identify potential health risks and learn what you can do to help improve your health. If you haven’t already done so, log in to www.lumenos.com, go to My Health and complete or update My e-Checkup in the Stay Healthy section. It only takes 15 minutes.
It's like taking a snapshot of your health that you can then share with your doctor at your next visit.
Jason - a Lumen
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With everyone’s busy lifestyles take-out has become a popular way of dining. Just because you eat on the run it does not have to be unhealthy. There is usually something to choose on the healthier side in any take out situation.
Let’s first look at Chinese cuisine which has had lots of press lately. It can be misleading to look at a plate of vegetables and chicken and believe it has over 900 calories. With all the oil that gets added the calories really start to add up. Sodium is another concern with more than a day’s worth in one meal. So when you have the urge to order next time get the meat and vegetables steamed with no sauce. Aim for lean protein choices or more vegetables and skip any added sauces such as duck or soy sauce since these contribute unneeded sodium. Ask for brown rice instead of white rice to add-in some extra fiber.
  
If your next choice is Italian keep in mind portion control. Split an entrée with a friend and choose an entrée with red sauce versus white sauce. Skip the Italian bread that comes with the meal and opt for a side salad. For pizza try brick oven style since it has a thinner crust and is cooked on a wire rack rather than a greasy pizza pan. On your pizza choose vegetable toppings and skip high fat meats such as sausage and pepperoni. A slice will average 230-250 calories rather than 350 calories.
Now if Mexican is your favorite food to pick-up there are a few things to pay attention to next time you order. Find an entrée which involves lean protein and very little cheese such as customizing your own salad with no shell. Don’t be fooled by the favorite cheese quesadilla, it contains 900 calories! Burritos can vary in calories up to 1300 calories per burrito depending on ingredients and size. Consider ordering a half portion with a side salad.
Hopefully, the next visit you make for take-out is a healthier one now that you know some of the better alternatives.
Rebecca Mohning
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Hopefully everyone had a chance to read the first 3 chapters of You: On a Diet. In the Introduction, the authors ask us to Take the Fat Facts test on pages 17-24. How did you score? Did you learn anything surprising?
In Chapter 2, we learn about the biology of hunger- how the brain sends signals that make us hungry or full. What did you all think of the information that was presented? Did you take an inventory of your kitchen cabinets for High Fructose Corn Syrup ? Did you find HFCS in anything that surprised you ? One place I found it was in my reduced calorie mayonnaise- who would have thought there would be HFCS in low cal mayo ?
I thought one of the most interesting "You-rekas" in this chapter was the idea that foods are foreign substances to your body, like drugs, and sending your body the right drugs (like nuts) reduces your cravings and hunger, while sending it the wrong foods will make it go haywire. It changed my thinking about how much the brain really is at play here, not your stomach, and I'm anxious to learn how to trick my brain! The authors also tried to impress how important biology is over willpower and determination. I'm convinced that I need to stop trying to fight my own body chemistry and figure out how to make it work smarter. What else did you learn in this chapter about appetite that you didn't know before ?
In Chapter 3, we learn how food is processed in the body, from the point of entry (eating it) to the final stages of digestion. What did you learn about digestion that you didn't know before ? Did the information about GERD and stomach acid help anyone who suffers from those conditions? Did you try any of the You Tips that were listed on pages 68 and 69? I am trying to "Set the Early Fiber Alarm" and have changed my breakfast and early morning snack to include high fiber foods. I also tried eating a few almonds or walnuts before a meal, as suggested in "Slow the Process", and it seems to be curbing my appetite.
Did anyone try the Taste Test ? Are you a supertaster or an undertaster ?
Next week we'll discuss Chapters 4-6 (Edited from before, sorry!) - happy reading !
Dell- a Lumen
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The FDA recently announced that all pharmacists must dispense a flier to all consumers who pick up a prescription for 13 commonly prescribed sleeping pills. Although "rare", the Agency has determined that strong new warnings are needed because these drugs are causing a significant public health concern - namely, side effects like "sleep-walking", "sleep-eating", "sleep-driving" and other behavioral effects.
The aggressive marketing of these sleeping pills (we all know "the moth") has lead to this class of drugs dominating most of our employers most frequently prescribed drugs. Review DocTalk # 6 for a list of common anti-anxiety, depression and sleeping pills (Ambien, Lunesta, Restoril, Rozerem and others).
To listen to the DocTalk seminars, go to http://doctalk.webex.com and in the upper right corner click View All Recorded Events. Then select the one titled 'Top 10 Prescribed Drugs: Best Value Choices, Alternatives and Questions to ask your doctor'.
Then make sure that if you and or a loved one takes a "sleeping pill" that you review its use with your doctor. Review earlier DocTalks and realize that a healthy diet, daily exercise, limiting alchohol and healthy responses to your stressors (which you can learn) - will make you sleep, well, "like a baby"!
Have a great week!
Dr.Mike
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All humans were designed to laugh. Laughter is nature's stress-buster. It lifts our spirits with a happy high that makes us feel good and improves our behavior towards others.
Studies have found that just a few generations ago happy healthy humans spent 20 minutes a day or more in laughter. Now adult daily laughtime is down to 5 minutes or less in many countries. This may be one of the worst aspects of 'modern life'.
Laughter has been shown to have many therapeutic properties. Laughter lowers blood pressure, reduces stress hormones, triggers the release of endorphins and produces a general sense of well-being. So taking time out of your day to have a good laugh can benefit your overall health. And, it’s a great deal of fun.
For example, in India, laughter yoga has been practiced for many years. Laughter clubs that practice “laughter yoga” are found throughout the nation. Like any club, they meet on a regular basis, but they focus on group laughing to improve their well-being. There are said to be as many as 400 clubs in India, with a total membership of 20,000.
Maybe they are on to something. And to get you started laughing and feeling better, I have posted some jokes below.
Do you have a favorite joke you’d like to share? We would love to hear it…just remember to keep it clean. Simply submit your joke as a comment to this blog.
Joke #1
Patient: Doctor, I think I need glasses.
Teller: You certainly do. This is a bank.
Joke #2
What did Cinderella say to the photographer?
Someday my Prints will come.
Joke #3
What did the skeleton order at the bar?
A beer and a mop
Have a great weekend everyone!
Justin (A Lumen)
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People seem to be on the run in the morning not leaving much time to stop and eat breakfast. Sometimes breakfast gets skipped or all it consists of is a cup of coffee. The common breakfast choice on the go may not always be the healthiest either. For example what if you stop in at your local coffee shop and order a caramel coffee drink and a muffin, scone, or donut. Or you may get to your office for a meeting and the breakfast choice is a bagel or donut. Is a bagel or donut a good choice for breakfast?
As you already know breakfast is important to give the body energy for the day and jump start the metabolism (breaking the fast from overnight). Studies show people are less likely to eat more calories throughout the day if they eat breakfast. Other studies have revealed kids perform better in school if they eat breakfast. A healthy breakfast should include a lean protein and whole grain carbohydrate choice for around 200-300 calories.
Two common breakfast foods are bagels and donuts, which is better? (See labels below) A bagel has both protein and carbohydrate, where as, a donut is mainly fat with a little protein. The calories of a plain bagel are approximately 320 and 2 oz of cream cheese adds another 190 calories. In comparison a donut only has 180 calories so does this make it the better choice? If you are only concerned about calories then pick the donut. Keep in mind the donut may not satisfy your hunger for very long or provide sustainable energy. Instead pick up your own lower-calorie brand of whole grain bagel from a grocery store with fat free cream cheese for a substantial saving of calories.
 
Even if you are in a hurry you can find time to make healthy choices. Stock your shelves with some easy items you can take on the fly in the morning such as single serving bowls of whole grain cereals, string cheese, yogurt, oatmeal packets, or low-fat cottage cheese.
Breakfast bars may be a good choice but watch the sugar content. If it has more than 15 grams of sugar per serving that is too much. Fruit is an easy choice to grab in the morning or yogurts now come in a drinkable version that is low in sugar and fat.
Don’t forget to pay attention to the calories in your morning beverage. A 6 oz serving of juice has 120 calories, but most juice bottles are 12 oz or more with over 250 calories. A plain coffee has no calories, but flavored coffee drinks have as many as 400 calories when whole milk, creamers, and sugar are added. On the other hand, a 16 oz sugar-free, fat-free, coffee latte drink has less than 160 calories, 16 grams of protein, and 45% of the RDA for calcium. (See labels below)
 
In conclusion, remember to plan ahead with a few easy breakfast choices to start your day the right way!
Rebecca Mohning
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I hope everyone has had a chance to get their copy of You: On a Diet and begin reading. I read my first 3 chapters this weekend and I'm hooked ! I've read a lot of diet books in the 20+ years I've been trying to lose weight, but I've never read one that explains the science of it all quite so well. That really appeals to me- understanding what is happening inside my body when I eat that piece of pizza vs. my vegetables. The book promises to show us how to work smarter, not harder at losing weight. The other point they make, which was an eye-opener to me, is that your body WANTS to be a healthy weight and in order to get there, you have to feed it the right types of foods and move it the right way, and the rest will take care of itself. No more calorie counting, obsessing about the scale, or yo-yo dieting. They advise you to focus on the size of your waist as the main indicator if your body is at a healthy weight. I think I can handle that!
I went and found a few reviews of the book, just to intice some more of you Igniters to get a copy and join us for the book club. I've found some glowing reviews for it! After 430 reviews, the book has a 4.5 out of 5 star rating on Amazon. That's pretty good ! Here's is an excerpt of what the book publisher and Publishers Weekly have to say about it:
"Roizen and Oz will invigorate you with equal parts information, motivation, and change-your-life action to show you how your brain, stomach, hormones, muscles, heart, genetics, and stress levels all interact biologically to determine if your body is the size of a baseball bat or of a baseball stadium. In YOU: On a Diet, Roizen and Oz will redefine what a healthy figure is, then take you through an under-the skin tour of the organs that influence your body's size and its health. You'll even be convinced that the key number to fixate on is not your weight, but your waist size, which best indicates the medical risks of storing too much fat."
"Most diets fail, Roizen and Oz conclude, because body chemistry overrules the best plans and intentions. To restore the body's natural ability to balance hunger and satiety and offset the effects of stress on food choices, they list foods and supplements that fight fat, decrease appetite and combat inflammation that causes disease. Roizen and Oz pack in a lot of material—quizzes, "factoids" and "myth busters" along with diet and exercise plans, recipes and a two-week "rebooting" program—in bite-sized portions, giving readers a chance to absorb and apply what they learn."
Here is the full review on Amazon:
And Barnes and Noble:
Next Tuesday we'll begin the first discussion on Chapters 1-3. Be sure you take the quiz to test your knowledge level. Hope to see you next week !
Dell- a Lumen
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Vitamins are good for us, so a lot of vitamins should be even better, right? Apparently, most of us think so, because about two-thirds of U.S. households purchased vitamins last year.
But the real answer is: we don’t really know.
While some studies have indicated benefits from high doses of vitamins, a review of medical research by a group of Danish researchers concludes that certain vitamin supplements do more harm than good. The review, published in the Journal of the American Medical Association (JAMA), covered 47 clinical trials. It concluded that people who took high doses of beta carotene, vitamin A and vitamin E had higher death rates than those who did not.
On the other hand, a group sponsored by the vitamin industry points out that many of these studies cover people with other health risk factors, such as smoking or heart disease. They call for more study of vitamin supplements among healthy people.
The Danish study found no increased risk with vitamin C, and found potential health benefits from selenium, which is marketed as a boost to the immune system.
What should you do? Instead of looking for a magic bullet, in the form of a pill, focus on the nutrients in food. There is no question, for example, that people who eat lots of vegetables (which are high in antioxidants) are healthier than those who do not. So rather than taking antioxidant supplements, put some veggies on your plate and enjoy good taste and good health.
Dr.Mike
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March is our “Kick the Habit” month on Ignite, where we tackle unhealthy habits. Drinking too much coffee, not getting enough sleep or skipping meals…admit it, we all have them. While we don’t think of stress as a bad habit, most of us deal with it daily. So to add enjoyment to the end of your week, Fridays on Ignite is focusing on fun.
For this week’s Fun Friday, I wanted to break that lethargic feeling you get on Fridays. Let’s be honest, working hard on Fridays is tough. The weekend is near and being lazy sounds so much more enticing. To get you back on track, I’ve included some puzzles to energize your mind and get you that much closer to a stress-free weekend.
Puzzle #1
What comes next in this sequence:
GWB, WJC, GHWB, RWR, JEC, GRF, RMN, LBJ, ?????
Puzzle #2
How many squares, of any size, can you find on this chess board, which do not contain a Rook?
© Kevin Stone [www.brainbashers.com]
Puzzles and games are great ways to give yourself a mental jumpstart and kick that unmotivated feeling.
And don’t forget to send us your puzzle answers. Simply submit your answers as a comment to this blog and next week, we’ll post the answers.
Justin (A Lumen)
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All of us are familiar with the bank statements that we receive each month in the mail. It's a service from your bank that allows you to look at all your account activity for that period. We've taken a similar approach to health care by providing monthly health statements, made it available online and then added extra information that personalizes the statement.
Lumenos plan consumers now have up-to-date information about health care dollars, plan coverage and claims through the online health site. This statement covers all the activity for that month and gives you details about account activity, an analysis of your expenses and a list of your transactions and claims. In addition to this, the statement will provide personalized suggestions for improving your health and managing your health care dollars.
Once you log in, just go to Account Analysis and in the My Account section click on the View My Health Statement link. Once you click the link you'll be able to view a pdf of the statement. This statement is updated each month.
So next time you are logged in, check out this new feature from the Lumenos plan and let us know if this information was useful to you.
Reena (A Lumen)
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With St. Patrick’s Day around the corner what should you drink if you decide to partake in the festivities? When it comes to alcoholic beverages some drinks have more calories than others. Let’s take a look at beer vs. wine and which is the healthier choice?
When comparing calories light beer is the least amount of calories at 10 calories per ounce compared with wine which is 20 calories per ounce. The calorie level is impacted by the alcoholic content of the beverage. On the average most beers have a level between 4-5% alcohol per volume and wine has 12-17% alcohol per volume. The higher the alcoholic content means more calories. Microbrew beers tend to be higher in alcohol then the domestic beers.
Most people believe the calories are greatly impacted by the carbohydrates or sugar in the wine or beer. As you can see in the labels below, wine has 2 grams of carbohydrate equal to 4 calories and light beer has 5 grams of carbohydrate equal to 20 calories. A typical beer that is not light is going to average 140 calories per 12 ounces and 10 grams of carbohydrate. Once again don’t be fooled by a darker beer assuming it has the most calories, it still depends on the percentage of alcohol per volume. Some light ales have more alcohol and calories than darker beers.
  
Health benefits—we know that drinking alcohol in moderation can be beneficial to health especially when it comes to heart disease—this applies for both wine and beer. Remember the recommendation for moderation is one drink per day for women and two drinks per day for men. Excess consumption can lead to obesity and other health problems.
As a result, wine or beer—which should you choose? They are both low in carbohydrates and close in calories so it depends on the type of social drinking you will be doing. If you are planning to sip then pick a glass of wine. If you have a tendency to drink more or need it to last longer choose a light beer. Have a good holiday and cheers!
Rebecca Mohning
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We are going to start the discussion of You: On a Diet next Tuesday, March 27 to give people a chance to get the book and read the first 3 chapters. I've started it and it's a really great read! So grab your copy and join us next week for the discussion.
Again, the book is You: On A Diet: The Owner's Manual for Waist Management by Mehmet C. Oz and Michael F. Roizen
Happy Reading !
Dell- a Lumen
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What’s the biggest health hazard for teenagers? There are a few candidates, but the clear winner is . . . the automobile.
According to the American Academy of Pediatrics, about 5,500 teenagers are killed each year in auto crashes, and about 450,000 are injured. Looking at the statistics another way, the crash rate among 16-year-old drivers is a whopping nine times the rate of the general population.
While drugs and alcohol are a problem, the biggest single cause of accidents seems to be inexperience. (Of course, drugs and alcohol exacerbate the problem of inexperience.) Inexperienced drivers tend to look away from the road for longer periods of time when distracted, especially by what’s going on inside the car. According to the Academy, eating, drinking and adjusting the radio or climate control actually can cause more accidents than cell phone use.
Many states have enacted laws to target the problem, such as graduated licensing programs and restrictions on nighttime driving. But the biggest influence on teenage drivers is their parents.
So, if you’re a parent of a teenager, what can you do? The Academy suggests a driving contract with your teenager when he or she first begins to drive. For example, the Academy suggests the contract include a promise to obey traffic and speed laws; drive only when not under the influence of alcohol and drugs; wear seat belts and insist that passengers do the same; and never eat, drink or use a cell phone while driving.
The driving contract should also include stiff penalties for violations – such as no driving for a specified number of weeks or months.
Starting out strict, then gradually giving your teenager more freedom as he or she demonstrates proficiency and good habits, gives your teenager something to work toward . . . and gives you some peace of mind.
Dr.Mike
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This month on Ignite, we are focusing on Kicking a bad Habit. Whether it is laying off the sweets or cutting down on TV time to exercise, we all have unhealthy habits we can change. And Fridays will be reserved for fun activities on Ignite, adding a little joy to the end of your week. This way, your weekend can start off stress-free, on a fun note.
If you’ve been a regular on Ignite, you know that March is “Kick a Habit” month.
This week I thought we would focus on giving you a breath of fresh air. Breathing is an important function for our everyday health and most of us never focus on it. Deep breathing exercises increases relaxation, alerts the mind, oxygenates the blood and expels carbon dioxides and other toxins from the body. You’ll alleviate stress and have more time for fun activities.
Below is a 5-minute Breathing Break that you can do at home or at work:
- Sit upright in a comfortable chair.
- Close your eyes and clear your mind.
- Focus on your breathing. Use your diaphragm for deep breaths rather than your chest.
- Inhale slowly through your nose. Breathe in for several seconds.
- Exhale slowly through your mouth. Try exhaling about twice as long as the inhalation.
- After a few times, you should feel yourself begin to relax. Continue this pattern of breathing for 3-5 minutes.
So before your weekend begins or even during the week, take a break, breathe right and “kick” the stress out of your life.
Justin (A Lumen)
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