Be the Stair Master

Improve heart health

with one-minute bouts

of exercise

The next time you see

the elevator, resist the

urge to press the button

and stand around for

the doors to open.

Instead, become the

Stair Master. Take the

stairs and hustle to

your destination.

Why? New research

shows that even

short bursts of stair

climbing can improve

heart health.1

Get Fit One Step

at a Time

Ready for some Stair

Master Training? It’s

easy. Hustle for just 20

seconds up the stairs.

Rest briefly. Then

continue. Researchers

found that even

one-minute bouts of

exercise can provide

health benefits.

Send comments to

the editor:

evan.jensen@wellsource.com

TH

E Y

AX

IS

Try this 8-minute yoga routine for

beginnershttp://tinyurl.com/

h3l5kmv

MORE

Yoga to Reduce Lower Back Pain a Slam Dunk

INFORMATION FOR KEEPING HEALTHYMAR 2017

Researchers looked at data on 1,080 people with low back pain who did yoga poses. They found that yoga helped reduce pain and improve movement. Yoga must be done for six to 12 months to see these results.

Need relief from lower back pain? Or want to keep your back healthy and strengthen your joints and muscles? Practice yoga. Try these beginner moves:

● Mountain Pose

● Downward-Facing Dog

● Child’s Pose

● Cat Pose

● Warrior I

For Karnowski, doing yoga as part of his recovery after back

surgery was just what he needed to get back to making slam dunks.

How to Shop for Health at the Grocery StoreLet healthy food choices and healthy recipes guide you

Simple yoga poses reduce pain,

improve movement

Przemek Karnowski knows a little something about back pain. He’s 7 feet 1 inches tall and weighs 295 pounds. He’s spent the last decade jumping, blocking, and scoring points. Then back pain put the future of his college basketball career in question. He had surgery two years ago. And then he got serious about doing yoga.

This month, Karnowski will lace up his basketball shoes for the Gonzaga Bulldogs. He’ll go-head-to-head against the best teams as the center for the Bulldogs in the NCAA March Madness basketball tournament. And it’s game-on for Karnowski, thanks to yoga.

Yoga Moves for a Healthy Back

An estimated 80 percent of adults will have back pain at some point. For some, the pain lasts for months or years. Medical care, physical therapy, and surgery can help treat back-related problems. And so can yoga.2

You head to the grocery store after work because you know the fridge and cupboards are bare. And then you realize you don’t really have a game plan. Sound familiar?

Do you stock up on frozen meals, fried food from the deli, and dinner in a can? Or do you know what to buy for healthy and easy-to-make meals? Your food choices can have a big impact on your health, your waistline, and your risk for chronic diseases. Here’s how to shop smart:

“Make your meal healthier by using foods with lots of color from

natural sources,” says cardiologist Dr. Susan Smyth.3 “Start in the produce section with fresh fruits and veggies, which are high in vitamins and fiber and low in fat.”

Add these foods to your shopping list

● Fruits (e.g. apples, oranges, bananas)

● Vegetables (e.g. spinach, broccoli, sweet potatoes)

● Low-fat dairy products (yogurt, milk, cottage cheese)

● Whole-grain foods (bread, cereal, pasta)

● Nuts (unsalted)

● Canned beans (low sodium)

COMMENTS?

RECIPERoasted Roots

Ever eat a root?

Chances are you

have. Roots are

the tasty part of a plant that grows

underground. This

recipe5 uses colorful, healthy roots. And

it’s easy to prepare.

Ingredients

2 carrots, chopped1 onion, chopped4 other root

vegetables (e.g., sweet potatoes, rutabagas, turnips, parsnips, beets, etc.)

1/4 C olive oil3 T Parmesan cheese

or herbs

Directions1. Preheat oven to

350 degrees.

2. Cut root vegetables

into large chunks.

Chop carrots and

onion.

3. Place vegetables

in a medium

bowl and pour

oil over top. Add

seasonings (e.g., dill, basil, oregano, rosemary, parsley, thyme, garlic, etc.) or Parmesan and

mix well.

4. Spread an even

layer on a baking

sheet.

5. Bake for 1 hour or until tender.

How much do you know about the health

benefits of leafy-green plant foods? T F

1. n n A serving of kale contains more

calcium than a serving of milk and

more vitamin C than an orange.

2. n n Antioxidants in leafy green vegetables help prevent disease and certain types of cancer.

3. n n Eating leafy greens with healthy fats helps your body absorb more nutrients. (Healthy fats include olive oil, canola oil, low-fat salad dressing.)

4. n n You should eat 2 to 3 cups or more of vegetables daily. About 10 to 15 percent of the vegetables you eat should be leafy greens.

5. n n Leafy greens are a rich source of vitamin K, needed for blood clotting and healthy bones.

Did you get all of them right? If not, you could benefit from learning more about leafy greens. Dark leafy green vegetables like spinach, kale, and broccoli contain vitamins and nutrients your body needs for good health.

Monthly Health Challenge™

Munch More Leafy Greens

What Are Leafy Greens?Quick! Name a leafy green. You know, the healthy, plant-based foods packed with vitamins and nutrients that protect your health and prevent disease.1 There are many, like broccoli, kale, and cabbage. And then there’s spinach. The next time you grab a bag of these leafy greens at the grocery store, think about this:

There’s a place called Crystal City, Texas, near San Antonio. It’s a place where muscle and brawn have been part of the culture ever since the railroad came to town. Once

investors got a glimpse of the Lone Star state’s wide open spaces, they bought thousands of acres of land. But it wasn’t to raise Longhorn cattle. They bought land to grow spinach.

Lots of it. And for more than 80 years, Crystal City has been known as the Spinach Capital of the World. The town boasts two larger-than-life statutes of the spinach-loving Popeye cartoon character. Every year, the town hosts a festival to crown a Spinach Queen. And the event always includes a crazy list of spinach-made appetizers, salads, soups, drinks, and desserts to sample.

Fortunately, you don’t have to take a trip to Texas to get your leafy greens. But if you’re like most people, you should eat more of them. So drive to a local farmer’s market or the corner market, and buy more leafy greens. Take the month-long health challenge to Munch More Leafy Greens.

CHALLENGE

Add more leafy-

green vegetables

to your diet

Health Benefits of Leafy GreensIt would be pretty cool if you could eat a mouthful of spinach like Popeye and suddenly feel strong and full of energy. Most people would probably eat more if it did. Going green won’t give you an instant energy boost. But making leafy greens a regular part of your diet will improve your long-term health. You will feel better over time. Studies show that eating leafy greens and other fruits and vegetables can help:2

✓ Reduce the risk for a heart attack or stroke

✓ Lower the risk for type 2 diabetes

✓ Control blood pressure

✓ Improve bone health

✓ Lower cholesterol

✓ Protect vision

✓ Increase energy

✓ Prevent certain types of cancer

✓ Improve bowel health

✓ Control hunger and aid in weight management

✓ Support healthy skin and hair

✓ Prevent age-related memory loss

Requirements to complete this HEALTH CHALLENGE™

1. Read “Eat More Leafy Greens.”2. Eat leafy-green vegetables on at

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

case your organization requires documentation.

1. True. 2. True. 3. True. 4. True. 5. True.

Check

out the list

of healthiest

plant-based foodshttp://tinyurl.com/nzcmcwr© Wellsource, Inc.

All Rights Reserved.

Take the March Health Challenge!Munch More Leafy Greens: Add more leafy greens to your diet

Ask the Wellness Doctor:This month Dr. Joe Raphael answers the question:

What can I do to prevent falls?

References

1. Allison, M., et al. (2017). Brief intense stair climbing improves cardiorespiratory fitness. Medicine & Sciences in

Sports and Exercise, 49(2):298-307. doi: 10.1249/MSS.0000000000001188.

2. Wieland, L. et al. (2017). Yoga treatment for chronic non-specific low back pain. Cochrane Library. doi: 10.1002/14651858.CD010671.pub2.

3. Dawahare, L. (2017). Tips to shop like a cardiologist. University of Kentucky. Accessed on Feb. 10, 2017, from: http://tinyurl.com/hjvf6s3.

4. Watson, N.F., et al. (2017). Transcription signatures of sleep duration discordance in monozygotic twins. Sleep, 40(1):zsw019. doi: https://doi.org/10.1093/sleep/zsw019.

5. U.S. Department of Agriculture. (2017). Roasted root vegetables. What’s cooking? USDA Mixing Bowl. Accessed on February 10, 2017, from http://tinyurl.com/zyco7xp.

Healthy sleep habitshttp://tinyurl.com/

h4wx7fc

Get Your Zzzs to Avoid Getting Sick7 to 8 hours of sleep boosts immune system

How to Shop for Health at the Grocery Store (continued from page 1)

Work late. Hang out with friends. Tackle a homework project with a kid well past midnight. Kick off your shoes after a long day and watch late-night TV. Or stay up late on your mobile device reading, tapping, and swiping. Been there, done that?

There are millions of reasons (and excuses) why you skimp on sleep. But it will cost

Healthy Shopping Listtinyurl.com/zjapo8f

MOREGet recipe ideas

on the go

If you haven’t had time to plan out a menu, you can still find healthy recipe ideas on the go. Ask if your grocery store has recipe ideas.

(Many do.) Grab your smartphone and check grocery store websites for healthy recipes. Or visit Nutrition.gov for

It also helps build immune system pathways that fight viruses. “Sleep is as important as diet and exercise to optimal health,” says lead researcher Dr. Nathaniel Watson. “Prioritize it in your life and reap the benefits.”

you. New research shows that lack of sleep can weaken your immune system and raise your risk for getting sick.4

Researchers tracked the sleep patterns of healthy adults. Some slept seven or more hours a night. But others slept less than six hours a night. After just two weeks, tests showed the group not getting enough

sleep had weaker immune systems.

You might think burning the midnight oil is fine with a morning latte, energy drink, or caffeine pill. But if you do, you’re fooling yourself. If you’re chronically sleep deprived, you’re at risk for getting sick. Why?

Sleep helps restore your body’s health.

more ways to make heart-healthy meals.

Steer clear of

packaged foods

Here’s another hit for making your shopping trip a little healthier. Avoid packaged foods. Why?

“Almost everything in a plastic wrapper or cardboard package is highly processed,” says Smyth.

“These foods are usually loaded with fat, salt, sugar, or all three.”

MORE

Falling is not just a problem

for old people. When the

popular singer Justin Bieber

stepped on stage to perform

in London with Taylor Swift, fans

went wild. But during the last song

of the concert, he tripped over some

equipment. Bieber lost his balance,

stumbled down a ramp, and twisted

his ankle. After an ambulance ride

and an x-ray, doctors told Bieber

his foot was fractured. And he

had to wear a cast for six weeks.

People fall and get hurt a lot. Every

11 seconds someone is treated in an

emergency room for a fall, according

to the Centers for Disease Control

and Prevention. An estimated

2.8 million a year people need

medical care after falling. Millions

more who fall and get hurt treat cuts,

bruises, aches, and sprains at home.

Fortunately, there are a number of

things you can do to prevent falls.

First, Recognize Risk

Factors for Falls

While the risk of falling increases

with age, it’s not the only factor

that can trip you up. If you want

to avoid falling, you need to

know what might cause you to

stumble. The most common

factors that lead to falls include:

● A history of falling. If you

stumble and fall and need

medical care, doctors will ask

if you have a history of falling.

Why? The more often you fall,

the more likely you’ll fall again.

Knowing this can help you create

a plan to prevent future falls.

● Poor hydration. When you don’t

drink enough water, it can impact

your brain and your muscles.

You might get confused, feel

dizzy, or faint. These are common

side effects of poor hydration.

● Exhaustion. If you’re under

a lot of stress and you’re not

on the floor, loose or curled

throw rugs, and wet floors can

cause you to lose balance.

How to Prevent Falls

Once you know what factors

increase your risk for falls, take

action to prevent falls.4 Here’s how:

● Strengthen your bones and

muscles with balance and

core-strength exercises

● Get your vision checked

● Clear your home or work

space of any obstacles

● Ask your doctor about side effects

of any medicines you’re taking

● Get 7 to 8 hours of sleep a night

● Stay hydrated

● Eat healthy foods

If you don’t want to wear a cast

for six weeks like Bieber, or end

up in a hospital bed from a fall,

reduce your risk by making these

habit part of your everyday life.

References

1. Iowa Department of Aging. (2011).

How nutrition can help prevent falls.

Accessed on February 13, 2017, from

http://tinyurl.com/h6xup36.

2. Biller, A., et al. (2009). The effect of

ethanol on human brain metabolites

longitudinally characterized by proton

MR spectroscopy. Journal of Cerebral

Blood Flower & Metabolism, 29:891-

902. Accessed on February 13, 2017

from, http://tinyurl.com/jcufknx.

3. Canadian Centre for Occupational

Health & Safety. Prevention of slips,

trips, and falls. Accessed on February

17, 2017 from https://www.ccohs.ca/

oshanswers/safety_haz/falls.html

4. Harvard Health Publications. (2014).

Prevent falls and immobility: Start

with these strength-training tips.

Accessed on February 13, 2017 from,

http://tinyurl.com/zwg498w.

A.

Q. What can I do to prevent falls?

© Wellsource, Inc., Clackamas, Oregon. All rights reserved. For personal use only – do not make unauthorized copies.

Written by Joseph Raphael, DrPH, MBA, LMFT, MA, CHES, HAPM

sleeping well, it’s going to take

a toll that can impact your

judgement and balance.

● Lack of nutrition. This is a

common problem for young

children and seniors who

don’t want to eat, or forget to

eat. Poor nutrition can impact

your blood pressure, weaken

your bones and muscles, and

increase your risk for falls.1

● Too much alcohol. Drinking

too much impairs brain function

and balance, putting you at

risk for falling. And it doesn’t

take long for that to happen.

Alcohol reaches your brain just

six minutes after drinking it.2

● Side effects of medicines.

Medicines do a lot of good. They

help control blood pressure,

blood sugar, weight, heart

disease, mood, and even allergies

or the common cold. But they can

impact balance and judgement.

● Weak bones and muscles.

Strong bones and muscles

can help prevent falls. But

if you’re not getting regular

exercise, your fall risk goes up.

● Slips and trips. Most falls

(66%)3 are caused by slips

and trips. Things like clutter

F a lL R i s K

Know YouR

How much do you know about the health

benefits of leafy-green plant foods? T F

1. n n A serving of kale contains more

calcium than a serving of milk and

more vitamin C than an orange.

2. n n Antioxidants in leafy green vegetables help prevent disease and certain types of cancer.

3. n n Eating leafy greens with healthy fats helps your body absorb more nutrients. (Healthy fats include olive oil, canola oil, low-fat salad dressing.)

4. n n You should eat 2 to 3 cups or more of vegetables daily. About 10 to 15 percent of the vegetables you eat should be leafy greens.

5. n n Leafy greens are a rich source of vitamin K, needed for blood clotting and healthy bones.

Did you get all of them right? If not, you could benefit from learning more about leafy greens. Dark leafy green vegetables like spinach, kale, and broccoli contain vitamins and nutrients your body needs for good health.

Monthly Health Challenge™

Munch More Leafy Greens

What Are Leafy Greens?Quick! Name a leafy green. You know, the healthy, plant-based foods packed with vitamins and nutrients that protect your health and prevent disease.1 There are many, like broccoli, kale, and cabbage. And then there’s spinach. The next time you grab a bag of these leafy greens at the grocery store, think about this:

There’s a place called Crystal City, Texas, near San Antonio. It’s a place where muscle and brawn have been part of the culture ever since the railroad came to town. Once

investors got a glimpse of the Lone Star state’s wide open spaces, they bought thousands of acres of land. But it wasn’t to raise Longhorn cattle. They bought land to grow spinach.

Lots of it. And for more than 80 years, Crystal City has been known as the Spinach Capital of the World. The town boasts two larger-than-life statutes of the spinach-loving Popeye cartoon character. Every year, the town hosts a festival to crown a Spinach Queen. And the event always includes a crazy list of spinach-made appetizers, salads, soups, drinks, and desserts to sample.

Fortunately, you don’t have to take a trip to Texas to get your leafy greens. But if you’re like most people, you should eat more of them. So drive to a local farmer’s market or the corner market, and buy more leafy greens. Take the month-long health challenge to Munch More Leafy Greens.

CHALLENGE

Add more leafy-

green vegetables

to your diet

Health Benefits of Leafy GreensIt would be pretty cool if you could eat a mouthful of spinach like Popeye and suddenly feel strong and full of energy. Most people would probably eat more if it did. Going green won’t give you an instant energy boost. But making leafy greens a regular part of your diet will improve your long-term health. You will feel better over time. Studies show that eating leafy greens and other fruits and vegetables can help:2

✓ Reduce the risk for a heart attack or stroke

✓ Lower the risk for type 2 diabetes

✓ Control blood pressure

✓ Improve bone health

✓ Lower cholesterol

✓ Protect vision

✓ Increase energy

✓ Prevent certain types of cancer

✓ Improve bowel health

✓ Control hunger and aid in weight management

✓ Support healthy skin and hair

✓ Prevent age-related memory loss

Requirements to complete this HEALTH CHALLENGE™

1. Read “Eat More Leafy Greens.”2. Eat leafy-green vegetables on at

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

case your organization requires documentation.

1. True. 2. True. 3. True. 4. True. 5. True.

Check

out the list

of healthiest

plant-based foodshttp://tinyurl.com/nzcmcwr

Line Up for These Top 10 Leafy Greens

It’s been almost a century since Popeye first appeared in a comic strip touting the health benefits of spinach. But spinach isn’t the only leafy green that’s good for you. Not long ago, researchers wanted to find out what plant-based foods were packed with the most vitamins and nutrients.5 They studied the nutritional profile of 41 fruits and vegetables. And it turns out that the top 10 powerhouse plant-based foods are all leafy greens:

➀ Watercress

➁ Chinese cabbage

➂ Swiss chard

➃ Beet greens

➄ Spinach

➅ Chicory

➆ Leaf lettuce

➇ Parsley

➈ Romaine lettuce

➉ Collard greens

But these aren’t the only leafy greens that are good for you. Kale, broccoli, Brussel sprouts, cabbage, and turnip greens are all good for your health.

© Wellsource, Inc., Clackamas, Oregon. All rights reserved.

A recent study looked at data on eating habits and heart disease. It showed that people who ate a lot of leafy greens were 16 percent less likely to have a heart attack or stroke than those who ate very few if any of them.3 Eating more leafy greens could save lives. About 610,000 people a year die of heart disease in the United States.4

Make your own green smoothie

http://tinyurl.com/pz2c64n

If you don’t eat leafy greens often, you may think that adding more to your diet means you’ll need to eat mountains of salad. Eating more salad is a good way to eat more leafy greens, but it’s not the only way. Take a look at these ways to add more leafy greens to your diet:

n Make a salad: Make your own salad or order one from the menu. Start with romaine lettuce, spinach, and arugula. Add tomatoes, cucumbers, carrots, nuts and seeds, or tofu and turn your salad into a meal.

n Wrap it up: Make a wrap with sautéed vegetables, brown rice, and black beans. Add some leafy greens, and wrap it up in a whole-grain tortilla.

n Soup’s on: Add greens with larger, tougher leaves such as collard greens, kale, or mustard greens to your favorite soup.

n Try stir-fry: Stir-fry chopped spinach, bok choy, or broccoli with chicken or tofu. Add peas, carrots, and other vegetables. Cook with olive or canola oil and flavor with garlic, onion, or ginger.

Please pass the leafy greens

Adults should eat 2-3 cups of vegetables a day. About 10-15 percent of of them should be leafy greens.6

That’s only 1/2 cup of leafy greens a day!

How to Munch More Leafy Greens

Try these leafy-green

recipestinyurl.com/

ogzhn2m

n Go green: Make a green smoothie in a blender with frozen fruit, water or soymilk, and leafy greens. Popular greens for smoothies are spinach, kale, romaine lettuce, bok choy, Swiss chard, or collard greens.

n Steam it: Try steaming collard greens, mustard greens, kale, or spinach. It only takes a few minutes to make these leafy greens tender and soft. Serve with a sprinkle of lemon juice for added flavor.

n Bake kale: Lay some kale leaves on a cookie sheet. Lightly spray them with olive oil and bake in the oven to make your own kale chips.

n Opt for an omelet: Add steamed broccoli and/or spinach to an egg-white or egg-substitute omelet.

n Make a sandwich: Make a sandwich with whole-grain bread and your favorite fillings. Add leafy greens like spinach or romaine lettuce.

n Snack attack: When you get the craving for a snack, munch on broccoli and spinach dip.

Make the effort to eat more leafy-green vegetables. You’ll improve your health, feel better, and live longer.

References1. Adams, I. (2013). The health benefits of dark green leafy vegetables. University of Kentucky, College of Agriculture,

Cooperative Extension Service. Accessed on February 10, 2017 from http://tinyurl.com/heq4do9.

2. Slavin, J., Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4):506-516. doi: 10.3945/an.112.002154.

3. Polluck. R. (2016). The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovascular Disease. doi: 10.1177/2048004016661435.

4. Centers for Disease Control and Prevention. (2015). Heart disease facts. Accessed on February 10, 2017, from https://www.cdc.gov/heartdisease/facts.htm.

5. Noia, J. (2014). Defining powerhouse fruits and vegetables: A nutrient density approach. Preventing Chronic Disease, 11:130390. doi: http://dx.doi.org/10.5888/pcd11.130390.

6. Yan, L. (2016). Dark green leafy vegetables. U.S. Department of Agriculture. Accessed on February 10, 2017 from http://tinyurl.com/hdua6pz.

© Wellsource, Inc., Clackamas, Oregon. All rights reserved.

RECIPE

Make Your Own Collard Green Wraps

Collard greens are the perfect size to replace tortillas as a sandwich wrap, however the leaves can be tough. A few seconds in boiling water will soften them. Then the leaves can be stored in your fridge for up to a week as a healthy, low-calorie alternative to tortillas. Here’s how:

Ingredients:1 bunch collard greensKosher salt, as neededApple cider vinegar, as neededLarge pot, large bowl of ice water, & a paring knife

Directions:1. Wash the greens in a sink of cool water.2. Bring a large pot of salted water to a boil.3. Meanwhile, prepare a large bowl of water, ice,

a pinch of salt, and a splash of cider vinegar.4. With a paring knife, carefully shave off

the thick middle stem of the greens.

5. Drop the leaves into the boiling water uncovered for 30 seconds.

6. Transfer the leaves directly into the bowl of ice water. Let soak for 1 hour or more.

7. Pat the leaves dry on paper towels.8. Stack the leaves on wax paper and place flat in a

large plastic bag to store in the fridge up to a week. 9. Use the collard green wraps in place of

tortillas to roll up guacamole and salsa, tuna or chicken salad, or brown rice and beans.

Read “How to Prep Collard Green Leaves for Low-Carb Wraps” at Kitchenista Diaries: https://tinyurl.com/hz98gmt

Health Challenge™ Calendar

Munch More Leafy Greens

© Wellsource, Inc., Clackamas, Oregon. All rights reserved.

CHALLENGE

Add more leafy-

green vegetables

to your diet

Instructions

1. Post this calendar where you will see it daily (bathroom, kitchen, bedroom, etc.).2. Record the number of days you munch more leafy-green vegetables.3. Use the calendar to record the actions and choices you make to

help you form a habit of eating more leafy-green vegetables.4. At the end of the month, total the number of days you ate leafy-green

vegetables. You must do this on at least 22 days this month to complete this challenge. Then keep up the practice for a lifetime of best health.

HC = Health Challenge™ ex. min. = exercise minutes MONTH:

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAYWeight

& weekly summary

______ Number of days this month I ate leafy-green vegetables

______ Number of days this month I exercised at least 30 minutes

Other wellness projects completed this month:

__________________________________________________________________________________

__________________________________________________________________________________

Name _______________________________________________ Date __________________________

HC

ex. min._______

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