Inside this issue… Exercise snackingBook club selectionE-cigarettesFinancial well-beingMental health screeningTracking appsChicken and veggies

Dakota Wellness ProgramMay 2019

Book ClubThe Burst! Workout: The Power of 10-Minute Interval Training by Sean Foy M.A.

Through his experience in the health and fitness field, Sean Foy, exercise physiologist, has designed the ultimate interval training routine called the BURST workout. Sean’s training style has helped clients achieve astonishing results that promote weight loss, cardiovascular endurance, and improvements in blood pressure and cholesterol. In this book, Sean outlines how to do the 10-minute HIIT workout for all fitness levels. Sean walks readers step-by-step through the BURST workout, which includes 4-minutes of cardiovascular training, 3 minutes of resistance training, 2 minutes of core exercises, and 1-minute of stretching. Countless studies have proven the effectiveness of interval training workouts, check out The Burst! Workout and discover how it can help you achieve maximum results fast.

Discussion questions

1. Why is exercise important to you?

2. What are some small changes you can make to increase the minutes of moderate intensity exercise you do each week?

3. How does exercise positively affect your well-being (physically, mentally or emotionally)?

4. How could you use the BURST workout concept in your current exercise routine?

Exercise snackingExercise snacking is the new fitness trend that is helping people improve their physical fitness with short bursts of high intensity activity. A lack of physical activity can lead to serious health complications, and finding creative ways to be active can help us navigate the barriers we approach during our fitness journeys. For people who are sedentary or do not have enough time in the day to be active, exercise snacking may be the answer.

Doing these short bursts of activity around three times per day can be just as, if not more, beneficial as doing the exercise all at once. These bite-sized portions of exercise positively affect glycemic control and encourage regular movement throughout the day. Depending upon your fitness level, you can modify the exercises to be low or high impact to fit your wellness goals and needs.

This creative workout style is a great way to help reduce sedentary time. Long periods of sitting can result in obesity—which leads to a cluster of other health issues including high blood pressure, high blood sugar and high cholesterol. During exercise, you should aim to increase your heart rate, but studies even say that leisure activity has proven to be better than no activity at all. If you struggle with finding time for physical activity or want to try something new to promote your healthy lifestyle, snack on exercise and see how it can work for you.

What exactly is exercise snacking? You can define it as small “portions” of exercise scheduled throughout the day.

• Snacking sessions range from 15, 10, or even just 5 minutes long

• Aim to get your heart rate up while working at a high intensity by performing exercises with dumbbells, jump ropes, kettlebells, or even just body weight training

Give it a try… The lowdown on E-cigarettes Have you ever noticed tobacco advertisements low to the ground? Mostly likely you have not. They were intended for children. The U.S. Department of Health and Human Services has shared that nearly 90% of tobacco users begin before age 18, so marketing to youth begins early. A growing number of studies show that youth who use e-cigarettes are more likely to become tobacco cigarette smokers later, and many are low-risk who would not have otherwise used tobacco cigarettes.

Alluring flavors capture youth and adults alike. With the promise of nicotine-free aerosols and help with quitting smoking, they can be too good to be true. Those promises are not reliable. According to the Centers for Disease Control and Prevention, some e-cigarettes marketed as containing zero percent nicotine have been found to actually contain nicotine.

Choose to follow research and evidence-based nicotine cessation options regulated by the Food and Drug Administration. Sanford Health Plan provides benefits for members to quit nicotine. Please contact customer service at (800) 499-3416 for more information.

Source: Journal of the American Medical Association. Association of Electronic Cigarette Use With Subsequent Initiation of Tobacco Cigarettes in US Youths. February 2019.

Depression screeningGet in touch with your current state of mental health by taking a depression screening. Even if you don’t think you have this condition, you can learn more about the warning signs and symptoms to look for in yourself or others. Encourage your co-workers and family to take the assessment as well to raise awareness of the condition.

Visit screening.mentalhealthamerica.net/screening-tools/depression to take the questionnaire

• This is only a screening, it does not diagnose or treat a mental health condition

• Share your results with your doctor and use the opportunity to discuss your concerns

• Use the website to find support in your area or reach out to your Employee Assistance Program (EAP) for help

• To find your agency EAP visit ndpers.nd.gov/active-members/insurance-plans/employee-assistance-program-eap/

Identity TheftEngage in your financial well-being by monitoring your transactions and staying up to date about when and where you are using your personal financial information. Just because you don’t use your cards online, doesn’t mean that you are not safe from theft. Credit and debit card theft can happen at a restaurant when paying a bill, at a gas station when swiping at the pump, online as you type in your information to an untrusted site or if you have a virus on your personal computer.

How to protect yourself?

1. Monitor your credit report using a free service from your current credit cards or get your annual free reports yearly at: ftc.gov/faq/consumer-protection/get-my-free-credit-report

2. Monitor your statements and transactions frequently for credit and debit cards.

3. Utilize sites like PayPal, to securely store your payment information, so that you do not have to type in your card information online.

4. Moblie pay apps allow you to use your smart phone as a payment device, but it is best to have a secure PIN or other mode of locking your device in case it is lost or stolen.

SVHP-3452 Rev. 4/19

Activate!TRACKING APPS

Sometimes using a simple tracker can be a good way to gauge your current level of physical activity other habits. Set-up a goal that you want to accomplish for a few days this week or throughout the month. Use small steps to reach your bigger goal. For example, if you want to exercise more, it is really hard to go from couch potato to going to the gym five days a week. So start smaller and set a goal to try out a new habit one or two days a week. After you have found success, challenge yourself again and do your new habit with more frequency.

Tally (iOS)With this simple interface, logging physical activity is easy on your phone or apple watch. Create a habit that you want to track and Tally will tell you the current count and how long it has been since you logged activity.

Loop Habit Trackers (Android)Type in your goal and check off each day of the week you have completed it. This app takes it to the next level and scores your habits, the stronger or more frequent the habit the stronger the score, and provides you with graphs to see how your habit has changed over time.

Monthly ObservancesArthritisAsthma and AllergyEmployee Health and FitnessHigh Blood PressureMelanomaMental HealthOsteoporosisStokeVision

12-18—Women’s Health13-17—Bike to Work

Find a complete list of observances at healthfinder.gov/NHO

Maple mustard chicken thighs and vegetables

Serves: 5

Total Time: 70 min | Prep: 15 min | Cook: 55 minutes

Ingredients:

8-10 chicken thighs, bone in or boneless,

skin removed

Salt and pepper to taste

2 tablespoons garlic powder

2 tablespoons fresh or dry rosemary,

chopped

1/3 cup maple syrup

4 tablespoons whole grain mustard

3 tablespoons Dijon mustard

3 tablespoons water

2 tablespoon olive oil

8-10 small red or gold potatoes

1 pound of green beans, trimmed

Directions:

Preheat the oven to 400 degrees. Heat oil in pan that is oven safe. Sprinkle chicken with

salt, pepper, garlic powder and rosemary. Add chicken to pan to sear for 3 minutes on

each side. Dice potatoes into small chunks or slices. Add to chicken to pan on stove top

and sauté for 2-3 minutes. Mix maple syrup, mustard and water together in a bowl with a

whisk and pour over seasoned chicken and potatoes to coat. Place pan with chicken and

potatoes into oven. Stir potatoes and flip chicken around 20 or 25 minutes into cooking

and add green beans to the pan. Total cooking time will be around 40-45 minutes.

Nutrition Facts:

Calories: 456 Total Fat: 18g Sodium: 348mg Total Carbohydrates: 42g

Dietary Fiber: 8g Total Protein: 33g

Nutrition information compiled using nutritiondata.com

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