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June 2020

FEATURED IN THIS ISSUE

2 Benefits of Being Outside

3 Fibromyalgia, Produce of the Month: Fennel

4 Wahl’s Protocol: Food as Medicine

5 Exercise and Better Sleep

6 Relationship Communication 101

7 How to Recharge Your Battery with Therapeutic Foods

9 How Coronavirus Symptoms Compare to Cold and Allergies

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Benefits of Being Outside

With the long days of summer still ahead, it’s a great time to get outside - to bike, take a walk, enjoy a picnic, or sit on the patio or deck as daylight begins to fade. There are many benefits to spending time outdoors

• Spending time outdoors, especially in nature, can improve your short-term memory and sharpen your focus. Walking in a park, forest preserve, or in any green space can help you if you need to take a test or want to remember details of a recent event or conversation. In addition, if you are having trouble focusing on a project or task, time spent outside can help bring your attention back to the job at hand.

• Green space time can lower your blood pressure by helping you to de-stress. Whether that time is spent sitting near your own garden or enjoying a public park, time spent in nature is good for the heart. This benefit is a result of a reduction of cortisol, the stress hormone that drives up blood pressure. Can’t get outside? Research even points to the view of nature as a stress reducer. Gaze out a window that provides you with a good view of plants, trees, or flowers to de-stress.

• Spending time outdoors can boost your immune system. Since time in nature is a good way to reduce stress, it makes sense that it can improve immunity since stress harms your immune system. Not only is outdoor activity a healthy physical boost to your health, your mental and emotional health improves when spending time in nature.

• Time outside can increase your energy and creativity. We seek fresh air when we are fatigued, and sunshine is a signal to get up and go. Those trying to come up with an idea or work through a problem are encouraged to spend time in nature. Psychologists from the University of Kansas and the University of Utah theorize that time spent in nature reduces the activity in the part of the brain that is used for executive functioning (answering emails, making to-do lists, completing reports). This allows for greater activity in the part of the brain that is imaginative and problem solving.

We live in a technology-

driven world and spend

less time out in nature

than we did 50 years

ago. Decide to get

outside regularly, to

stop and appreciate any

large or small green

space. Take time this

summer to reconnect

with nature; it’s a great

way to take care of

yourself!

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Produce of the Month

Fennel

Fennel, with its pale bulb and bright green wispy leaves, has a mild licorice taste and is related to carrots and dill. Fennel has been used for centuries as a method to suppress appetite, as a method to increase the supply of breast milk in lactating mothers, and as a treatment to calm indigestion and heartburn. Fennel contains antioxidants and may act as an anti-inflammatory, reducing the risk of heart disease and certain cancers.

The Basics: Buy fennel that has clean and firm bulbs, avoiding bulbs with soft spots or bruising. You can store fennel in the refrigerator for 3-4 days. The bulb, the stalks, the seeds, and the leaves are all edible. Rinse the fennel in cold water and slice it according to your recipe’s needs. The bulb can be eaten raw or cooked. The leaves are often used as a fresh herb.

Try This: Roast or bake fennel with your favorite cheese, such as parmesan or mozzarella. Include finely sliced fennel in your favorite salad. If you enjoy pork roast, try adding sliced fennel and carrots before roasting.

The Facts: One cup of fennel has about 30 calories, is high in fiber and high in Vitamin C.

Fibromyalgia According to the National Fibromyalgia Association, fibromyalgia affects approximately 5 million people in the United States. With no definitive cause, fibromyalgia is a chronic pain condition that seems to affect the nervous system, causing people to experience pain and stiffness throughout the body. Other symptoms include fatigue, trouble sleeping, bowel disorders, tingling in hands and feet, and cognitive dysfunction called “fibro fog” which can lead to depression and anxiety. Symptoms of fibromyalgia may be recurrent, flaring and going into remission, or be more consistent. Risk factors for fibromyalgia are a family history of fibromyalgia; a physical or emotional trauma that acts as a trigger; possibly an illness or infection that precedes symptoms; having an autoimmune disease like rheumatoid arthritis, irritable bowel syndrome, or lupus; and gender.

To diagnose fibromyalgia, doctors take all symptoms and medical history into account and rule out other possible causes for pain. Treatment is varied, including pain relievers, muscle relaxers, regular exercise, meditation, massage, and medication specifically for fibromyalgia. Many patients see improvement through a variety of self-care approaches though medication may be needed when the patient is symptomatic.

There is still much to be discovered about fibromyalgia, and the research continues. For anyone currently suffering from its symptoms however, treatments are often effective. For many, finding a support group of other fibromyalgia patients is very helpful, providing encouragement and education. See your doctor if you are experiencing pain that is persistent or recurring without any other known cause.

Sources: U.S. National Library of Medicine, National Fibromyalgia Association

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The Wahl’s Protocol is a healthy eating plan designed to support cellular health by repairing our mitochondria (the energy center of our cells) and reduce inflammation while providing the body with the nutrients it needs to support detoxification and healing. The most crucial component of the protocol is to increase the amount of plant-based foods you eat to 9 cups each day. This is broken down into what is referred to as 3/3/3 – 3 cups of leafy greens, 3 cups of brightly colored vegetables and fruits, and 3 cups of Sulphur-rich vegetables such as broccoli, cauliflower, mushroom, onion, and garlic. In addition, the diet recommends to eat healthy fats such as avocado, olive oil, flax seed, chia seed, nuts, grass-fed butter, ghee, and fats from quality animal sources such as grass-fed cows, pasture raised chicken and turkey, and wild-caught fish.

This protocol was developed by Dr. Terry Wahls, a physician and clinical professor of medicine at the University of Iowa, who was diagnosed with multiple sclerosis (MS) in 2000. MS is an autoimmune disease of the central nervous system where the immune system attacks the nervous system, most notably the myelin sheath that protects nerve fibers and results in impaired communication between the brain and other parts of the body resulting in impaired motor function, speech, memory, and more. Many who have been diagnosed with MS have periods of remission, in which their symptoms are lessened or disappear, and respond to treatment positively. Wahls’ type of MS did not proceed that way. Within two years, Wahls had to begin using a wheelchair and knew that she would soon not be able to work.

Using her background in medicine Wahls began vigorous research into various studies and treatment practices. She also began researching nutrition, knowing that many nutrients had specific effects that were important to brain function. She eventually began eating a diet that is similar to the Paleo diet, a diet that attempts to replicate what foods might have been eaten during the Paleolithic era. The Paleo diet includes lean meats, fish, nuts, seeds, vegetables, and fruits and avoids grains, dairy, legumes, and anything processed. Wahls didn’t see improvement in her MS while eating this diet but felt that she was on the right track, so she looked for ways to modify the Paleo diet to increase specific vitamins and minerals. Wahls eventually found that prioritizing specific vegetables, especially leafy greens, cabbage, mushrooms, onions, carrots, beets, berries, and seaweed, led to what many consider an amazing recovery from her symptoms. She consistently stuck to this protocol and within one year, she went from being in a wheelchair to being able to bike long distances.

Dr. Wahls has written a book about her diet and is a featured TED Talk speaker. Research continues on the effect of her diet for others suffering from MS, but what does her diet teach those who do not have MS?

• Nutrition plays an important role in living well and treating illness.

• Diets that are based on vegetables and fruits and avoid processed food are generally healthier for you and anyone suffering an autoimmune disease.

• It is important to view our health as a sum of many parts: nutrition, exercise, relaxation, community, and good medical care.

Seeking answers in our kitchens is the oldest form of medicine and should not be disregarded. If you have any specific medical concerns, discuss the role of nutrition for your health with your doctor. Do your research, relying on credible sources that provide concrete and verifiable research. Nutrition is the medicine we take at least three times a day. Make each bite count toward a healthier you.

Wahl’s Protocol: Food as Medicine

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Exercise and Better Sleep Regular exercise is great for your heart, your bones, your lungs, and your mind, but you might not know that exercise also helps you sleep. Physical activity has been shown to help you fall asleep more quickly and improve sleep quality. Even those people who suffer from bouts of insomnia can find some relief through exercise.

Exercise reduces stress, a common cause of sleep disruption. It increases the production of endorphins (feel-good hormones) and generally improves a sense of well-being. Similarly, exercise can reduce anxiety and help to alleviate depression, which can also cause sleep disruption.

Changes to your body temperature that occur during exercise improves your chances of getting a good sleep. Your body temperature rises a bit during aerobic exercise. Later in the day, your body temperature drops slightly, making you feel tired and helping you fall asleep more quickly.

Travelers who experience jet lag or other body clock problems can use exercise as a means to help the body more quickly adjust to a time change and get to sleep according to their physical location’s proper schedule.

So…what kind of exercise should you do and when should you do it?

• Aerobic exercise is the key, moving at least 30 minutes 3-5 times a week. If you are just getting started, even one 10-minute walk a day can help improve sleep.

• Make sure that you’ve completed your exercise at least two hours before bedtime. Exercise can have an energizing effect immediately after making it hard to fall asleep if you exercise right before bed.

If sleeping problems continue, discuss your concerns with your doctor before taking any over-the-counter medication. You may need to adjust your diet, address chronic stress, or consider other helpful bedtime activities to make sure you are getting the quality sleep you need.

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Relationship Communication 101

How many times have we had a heated argument with our significant other and wished it easier to get along with them?

How many times have we thought, “I wish she/he would not get on my case as soon as I walk in the door? Why can’t this

relationship be easier?” What if you could learn some basic techniques to make your relationship flow a little smoother?

• A poll of 100 mental health professionals conducted in 2013 found that communication problems were cited as the

number one factor that led to divorce, followed by a couple’s inability to resolve disagreements.

• The same poll found that men and women had different communication complaints about their partner.

• Dr. John Gottman, an expert on couples’ studies, concluded that the number one predictor of divorce in a marriage

was one or both partners showing contempt towards each other during communication. Contemptuous

communication poisons the well-being of a healthy relationship.

The Dos and Don’ts of Relationship Communication

Do Don’t

Use I feel statements Blame

Actively listen Ignore your partner

Compliment Complain incessantly

Say thank you Take for granted

Own a mistake Make excuses

Schedule time to talk Use the silent treatment

Believe things can change Refuse to change

Be empathetic Try to ‘win’ the argument

Do you need help with your relationship?

Call 219-662-3730 or 1-800-747-7262

EAP Webinar on Relationship Communication 101 and Travel Fitness on Wednesday, June 17 at Noon CST.

By Jason Hojnacki, LCSW LAC, EAP Therapist

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How to Recharge Your Battery with Therapeutic Foods A message from your Healthy U @ Work Wellness Champion:

Pamela Johnson, BS, CFMP, HHP, CHC-FMCA, RYT, PTFC

Do we have an actual battery? Yes! Each cell has structures called Mitochondria that make energy. These are our

“batteries,” and are charged by eating foods that generate energy, exercise, adequate sleep, timed eating or intermittent

fasting and managing stress levels.

By taking steps to focus on mitochondrial health, not only do you fuel the systems of your body, but you are also turning back

the clock with the anti-aging properties of these foods.

By ignoring mitochondrial health by having a poor diet and unhealthy lifestyle, there are many clinical conditions that involve

underlying mitochondrial dysfunction. These include but are not limited to:

• Cancer

• Parkinson’s Disease

• ALS

• Epilepsy

• Migraines

• Fibromyalgia

• Diabetes

This could be because cells in the brain, heart, nerves, muscles and organs have higher concentrations of mitochondria. The

good news is that simple lifestyle changes can have a dramatic effect on improving these conditions. In addition, these

changes can optimize health by:

• Reducing pain

• Eliminating fatigue

• Clearing brain fog and improving other cognitive issues

• Supporting muscle mass and

• Help burn fat.

What are features of these therapeutic foods?

• High concentrations of vitamins, minerals and antioxidants.

• Anti-inflammatory, low glycemic, gluten free, low-grain, high quality fats

• Reduce the production of free radicals that cause oxidative stress

• Clean and pesticide-free

• Reduced carbohydrates

• Have the option to be ketogenic where the body us using ketones as fuel.

• When combined with intermittent fasting, there are further decreases free radicals and generation of even more

energy.

Continued on page 8

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How to Recharge Your Battery with Therapeutic Foods Continued from page 7

While there are many foods that benefit mitochondrial heath, there are several that have made the list of nutrients

and co-factors used to complete hundreds of metabolic pathways synergistically. The following are the main

therapeutic foods by category as developed by a team of Function Medicine physicians and nutrition experts. (1)

Protein: Wild Alaskan salmon, mackerel, sardines, cod, elk, venison, grass-fed lamb, beef and bison.

Nuts and seeds: Almonds, Chia seeds, Ground Flaxseed, Dried unsweetened coconut, Hemp seeds, pumpkin seeds

and walnuts

Fats: Avocado, Coconut milk and oil, ghee, organic butter, MCT oil, olive oil, black and green olives

Vegetables: Arugula, Asparagus, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Swiss Chard, Daikon

Radish, Kohlrabi, leeks, okra, onions, radishes, sea vegetables, Shallots, spinach, watermelon; Greens: Beet, Chard,

dandelion, escarole, kale, mustard, purslane, radicchio, turnip, Microgreens

Fruits: Apple, Blackberries, Blueberries, Cherries, Grapes, Mangos, Pomegranate seeds, Raspberries, Strawberries

Beverages: Green Tea

Adding just a few of these foods in each category can start your journey to better health.

(1) Institute of Functional Medicine Mito Food Plan Compressive guide.

For more information about the Franciscan Functional Medicine Lifestyle Intervention Program, call 219-757-6629.

This program can be delivered remotely.

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4111 S. Franklin St. Michigan City, IN 46360 1-866-552-WELL (9355) www.workingwell.org

Want to Know More? Connect with Working Well for more information on wellness programs and how

they can help you reduce healthcare costs and improve employee well-being.