Summer

sun

We all love summer-the sun, the waves, and the outdoors. While you are outside enjoying the weather, don’t forget to protect yourself and your loved ones from the sun’s harmful rays.  The sun’s rays are strongest between 10:00AM-3PM.  During these times especially, try to limit your exposure to the sun and CHOOSE YOUR COVER:

sun

Skin cancer is the most common form of cancer in the US. Over 61,000 people were diagnosed with melanomas of the skin in 2009 and about 9,000 people died from this preventable disease.* The CDC recommends preventive measures such as: wear sunscreen, seek shade, cover up with long sleeve clothing, pants, a wide brim hat, and UVA/UVB protective sunglasses to minimize your chances of getting some form of skin cancer.

Enjoy summer responsibly!

Snack Attack

nuts - healthy snack

Have you ever been at work at 3:00  and all you can think about is “I wonder if there is any Snickers left in the vending machine”. One of the most common questions I get from employees is “What is a healthy snack?”

If you want a healthy, low-calorie snack but don’t want to pay the premium for convenience, here are some healthy snacks you can prepare yourself. You’ll save money, reduce waste, and stay fuller longer with these 100- to 200-calorie ideas that you can portion out yourself. It just takes a little planning on your part. Don’t be caught hungry again!

Smart Snack Alternatives

  • Low-fat cottage cheese (4 oz): 80 calories
  • Raisins (50 or about 1 oz): 85 calories
  • Skim milk latte (8 oz): 85 calories
  • Air-popped popcorn (3 cups or 1 oz): 95 calories
  • Graham crackers (8 small rectangles): 100 calories
  • Thin pretzel sticks (48 sticks or 1 oz): 100 calories
  • Celery (5 pieces) with peanut butter (1 Tbsp): 100 calories
  • Unsweetened applesauce (1 cup): 100 calories
  • An apple (small) with low-fat cheese (2 oz): 150 calories
  • An apple (small) with 1 tbs peanut butter: 175 calories
  • Baby carrots (10) with hummus (1/4 cup): 150 calories
  • Peanuts (a handful or 1 oz): 160 calories
  • Raw almonds (a handful or 1 oz): 165 calories
  • Low-fat yogurt (6 oz): 175 calories (or greek yogurt)
  • Tortilla chips (12 chips or 1 oz) with salsa (1/2 cup): 175 calories
  • Whole wheat Ritz crackers (10 crackers or 1 oz) with peanut butter (1/2 Tbsp): 175 calories

Snack ideas from: www.sparkpeople.com

Be Active, Be Healthy

Instead of investing an hour at the gym, what if you could become more fit with 10 minutes here, 10 minutes there throughout your day? The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember. However, you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

The best ways to increase your motivation to exercise is to understand the importance of it.

benefits of a healthy lifestyle

 

Everyone can gain the health benefits of physical activity – age, ethnicity, shape or size do not matter.

www.heart.org

February is National Heart Month

February is the month that we promote heart healthy behaviors. For those of us over 40, or those with multiple risk factors, it is important to calculate the risk of developing cardiovascular disease in the next 10 years. Many first-ever heart attacks or strokes are fatal or disabling. Prevention is key to staying healthy because cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.

The American Heart Association has made this process simply. Log onto their website http://mylifecheck.heart.org  to find seven simple improvements that we can make to our daily lives to prevent a heart attack.

Simple7

Footnotes

www.heart.org
www.cdc.gov/features/heartmonth/

April is National Donate Life Month

Here are some interesting facts from the US Department of Health and Human Services regarding organ donations:

  • In 2010, 62% of living donors were women. The statistic is reversed for deceased donation.
  • In 2010, 67% of all deceased donors were White, 16% were Black, 13% Hispanic and 2.3% Asian.
  • As of December 2011, the national waiting list was made up of 45% White, 29% Black, 18% Hispanic, and 7% Asian.
  • In 2007, (the most recent data) there were almost 2.5 million deaths in the U.S. Imagine if every one of those persons
  • had donated.
  • Currently, more than 100 million people in the U.S. are signed up to be a donor—sign up and join them.

The Gap Continues to Widen

Right now, there are more than enough people waiting for an organ to fill a large football stadium twice over

April Blog Graph

You can help by registering as an organ donor, bone marrow donor, or donate blood.

US Department of Health and Human Serviceshttp://organdonor.gov

National Marrow Donor Program http://marrow.org

Florida Blood Services www.fbsblood.org

 

What can we do as a company?

If  your company would like to be a Workplace Partnership for Life for organ donation registrations, please contact the US Department of Health Resources and Services Administration at the below address or visit their website:

Workplace Partnership for Life
Attn: Venus Walker
Division of Transplantation
5600 Fishers Lane, Room 12C-05
Rockville, MD 20857
E-mail: vwalker@hrsa.gov
Fax: (301) 594-6095
http://organdonor.gov/howhelp/workplace.html

What’s your nutrition IQ?

This month is National Nutrition Month. In honor of this month, I thought we could test your nutrition IQ. Below is a short quiz about fruits and veggies.

Check your answers below!! Good luck.nutrition iq

  1. What vegetable has the highest content of beta carotene of all vegetables?
  2. What fruit do Americans eat most often?
  3. What vegetable is shaped like a spear and has a lot of folic acid, potassium and fiber?
  4. According to the U.S. Department of Agriculture Food Guide Pyramid, how many servings of veggies should you eat each day?
  5. Tomatoes are very high in the carotenoid lycopene. Eating foods with carotenoids can lower your risk of ______?
  6. What is the only fruit that has its seeds on the outside?
  7. What has more fiber than most other fruits and veggies?
  8. What has the most antioxidants than most other fruits and vegetables?
  9. What is the best vitamin C-rich vegetable you could eat?
  10. What is the best iron-rich vegetable available?

How did you score?  Find your answers here