1 INSPIRE TO MOVE 2 NOURISHING YOU 3 HEALTH HARMONY 4 GOOD DECISIONS

INSPIRE TO MOVEHeart-HealthyWALKING

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October 2013

“Your Source For A Happy and Healthy Lifestyle”

HHEEAALLTTHHYY ouY !“Your body is built for walking.” - Gary Yanker

Walking is considered one of the best exercises. It’s simple, low-impact, convenient, and it doesn’t require anything but areliable pair of walking shoes. Best of all, it can keep your heart strong. According to the CDC, cardiovascular disease is the #1 killer in the United States. Combined with a low-fat diet, regularexercise such as walking can help prevent heart disease in a few of the following ways:

It reduces plaque on your artery walls. Arterial plaque build-up causes heart disease. A heart attack is caused by thecomplete blockage of a blood vessel by plaque, which produces a blood clot.It helps to control weight. Keeping your BMI within a normal range (18.5-24.9) lowers your heart disease risk. It lowers resting heart rate. Normal restingheart rate ranges from 60 to 100 beats per minute. If your heart rate is often above100 beats per minute while at rest thiscould indicate that your heart is straining,so you should consider speaking to yourprovider.

Even if you have a family history of heartdisease, a walk a day can greatly impactyour health. An early Harvard study foundthat walking 165 minutes a week at a rateof 2 mph was enough to lower the risk of aheart attack. This means that a 24-minutewalk each day, such as during a lunch breakor after dinner, can save your life. Walking also has been shown to help cardiopatients recover from and prevent therecurrence of a heart attack. Beforebeginning any new physical activity, pleaseremember to talk to your provider.

READY, SET … WALK!

Add a little water or low sugar juice if needed. Blend smooth.

Emerald Smoothie1/2 cup vanilla greek yogurt

2 cups pineapple (fresh or frozen)

1 cup spinach1 cup water

1 cup ice

Scan this code or visitwww.fruitsandveggiesmore

matters.org/whats-in-season-fallfor a list of fruits and veggies

that are in season for Fall.

The secret to many weight-loss programs isstructured eating. Planning meals and snacksahead of time makes it easier to makehealthier choices. Every time we eat, we make a choice. Choosingwhat to eat at the last minute and when youare already hungry can lead to eating foodsyou may regret later. Planning ahead, takesmore effort in the beginning, but helps you tostick to your goals.STEPS TO A SUCCESSFUL EATING PLAN ARE:1. Build your menu. Start with a sheet of

paper. Write the days of the week across thetop and below. Write breakfast, lunch,dinner and snacks in the left hand column.

2. Look for healthy recipes. When planningentrees, aim for fish at least twice a weekand one meatless meal. Plan vegetable andwhole grain side dishes based on the entrees.

3. Make a grocery list. Buying foods andknowing when they will be eaten helps tokeep valuable produce from going bad in theback of the refrigerator.

You’ll be surprised by how meal planning canlower your grocery bill and ease the stress offiguring out what to eat at the last minute.

Set Yourself UpFor SUCCESS

While green drinks may not look orsound very appetizing at first, theycan be pretty tasty, and here’s thebest part: One green smoothie cangive you a whole day’s worth or moreof the recommended intake ofvegetables. Why add greens? The USDArecommends that we eat 1/2 cup ofgreens, 4-6 days a week. Let’s face it,many of us do not get enough ofthem. Green smoothies are chock full

of fiber, essential vitamins and minerals. Incorporating greens into yoursmoothies is one easy way to reach the USDA’s recommendation.Start Small – Add a small handful of raw spinach or other mild-tasting vegetable to your strawberry and banana smoothie. You may besurprised at how little this addition affects the actual flavor. Youreventual goal is at least 60% fruit and 40% vegetables.

Experimenting with differentfruits and vegetables can be fun!

Many people see almost immediate results upon adding greensmoothies to their lifestyles, like weight loss or control, less fatigue,stronger immunity, and even healthier skin and hair. The greensmoothie is more than a trend promoted by celebrities and fitnessgurus, it’s a different kind of green movement that starts in yourblender!

“Plans are nothing; planning is everything.”- Dwight D. Eisenhower

Go GREEN In Your BlenderNOURISHING YOU

romaine lettucespinach

Swiss chardbroccoli

kalecelery

berries (raspberries,black berries, blueberries,

strawberries)oranges or apples

pineapple or bananakiwi or mangos

GREENS FRUITS HERBSmint

parsleybasil

cilantroginger

TIP: Freeze or buy frozen fruits for a more convenient treat.

IMMUNE-BOOSTING LIFESTYLE BEHAVIORS ARE:Stress controlPlenty of sleep

NUTRIENTS FROM FOOD THAT BOOST IMMUNITY: Antioxidants from colorful fruits and vegetables neutralize freeradicals in our blood that suppress the immune system Omega 3 fatty acids such as those found in fish Vitamin D from fortified milk and limited exposure to the sun

When you can’t avoid germs, the best offense is a good defense.

Smile !

Ways to lower a woman’s risk are:Getting screened regularlyControlling weight by exercising regularlyKnowing family historyLimiting alcohol

October is Breast CancerAwareness Month

Immune System BoostersHEALTH HARMONY

Thinking of things that make you smile, likepeople you love or silly moments, helps youfeel good. Researchers have found that even ifyou are feeling down, the physical act ofsmiling will stimulate a more positive attitude.When you smile, you feel and act better, whichinfluences others around you to feel and actbetter too. Make a list of things that make you smile!

SOME THOUGHTS TO GET YOU STARTED ARE:Your child’s laughA dog wagging its tailA basket of kittensA partner’s smileA friend’s laughA fond childhood memoryYour favorite placeSomething you have accomplishedAnything for which you’re grateful

During the day, when you need a lift, look atthat list and bring a soft smile to your face.

If you want to avoid catching every cold or bug going around thisseason, hand washing and hand sanitizing can protect you, as canyour immune system. Your immune system helps you fightinfections and disease.

“A smile is a curve that sets everything straight.” - Phyllis Diller

Physical activityBalanced nutrition

Scan this code or visit www.webmd.com/diet/ss/slideshow-strengthen-immunity for a slideshow

of tips to strengthen your immune system.

Actions that benefit othersSocial relationships that support intimacy and bondingEnjoyment in natural beautyPeaceful reflection

Resolving conflicts, rather than building up resentmentCultivating kindness and compassionGenerosity

1. According to the CDC what is the #1 killer in the U.S.?A. cardiovascular diseaseB. car crashesC. bowling accidents

2. One green smoothie can give you a whole day’s worth ormore of the recommended intake of vegetables.TrueFalse

3. Which of the following is NOT a way to boost yourimmune system?A. getting enough sleepB. controlling stressC. drinking coffeeD. good nutritionTHE ANSWERS ARE: 1. A. cardiovascular disease 2. TRUE

3. C. drinking coffee

Which Road To HHaappppiinneessss??GOOD DECISION$

TAKE OUR QUIZ!

Scan this code or visit http://video.pbs.org/video/2338778402 to watch Shift Happens!to learn from author Dr. Robert Holden how to make the shift to a more successful happy life.

“Today is your day, your mountain is waiting. So get on your way.” - Dr. Seuss

The road to pleasure may seem like the right direction to find happiness. When youfollow the road to pleasure it seems to maximize the things in life that feel nice andminimize the painful things. Pain cannot be eliminated from life. Pleasure is alwaystemporary and may, in the end, become a source of pain. Pleasure can only last so long and then follows a period in which the “fix” no longerbrings the high, but is merely used to keep the pain away. The brain becomes used toold fixes such as sugary snacks, shopping and video games, the same way an addictrequires larger and larger doses of the same drug. Thrills wear off, leading to cravingsfor newer and more exciting forms of stimulation. The real road to happiness can befound in the path of choices, values and beliefs.

CHOICES THAT WE MAKE CAN LEAD TO REAL HAPPINESS SUCH AS:

Next time you are looking for happiness in a bottle, a bun or wrapper, accept that happiness isalready in you. Choice is a powerful thing so stop chasing happiness and start choosing it.

Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it.

Before making any major changes in your medications, diet or exercise, talk to your doctor.