Preventing the Flu: Good Health Habits Can Help Stop Germs

fluThe single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu. There also are flu antiviral drugs that can be used to treat and prevent flu.

1. Avoid close contact.

Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.

2. Stay home when you are sick.

If possible, stay home from work, school, and errands when you are sick. This will help prevent spreading your illness to others.

3. Cover your mouth and nose.

Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick.

4. Clean your hands.

Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol-based hand rub.

5. Avoid touching your eyes, nose or mouth.

Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth.

6. Practice other good health habits.

Clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.

20% of people have a mutation in their MTHFR gene that can cause grey hair and increase risk of heart disease… Eating your vegetables can help!

green vegesYour mom always told you to “eat your vegetables!” Did you know this simple advice stems from important molecular mechanisms that link your genes, nutrition and health? Green leafy vegetables are one of the richest sources of folate, an essential vitamin that you must get from your diet to stay healthy.

Common symptoms of folate deficiency include:
• Fatigue
• Grey hair
• Canker sores
• Red, swollen tongue
• Anemia

Folate deficiency is a bigger deal than you might think. Folate helps your body convert harmful homocysteine, an inflammatory amino acid, to an essential amino acid, methionine. If you don’t get enough folate, homocysteine levels can build up, damaging your blood vessels and increasing risk of heart disease. Folate is also critical for DNA and RNA synthesis, neural development and cell differentiation. If a woman does not get enough folate while pregnant, her baby has a higher risk of being born with neural tube defects, cleft lip or cleft palate.

The recommended daily allowance (RDA) of folate for the general population is 400 DFE per day. Needs can be met with natural sources of folate, or fortified foods, which provide folic acid. Some of the best sources are:

• Fortified cereals (600-800 DFE per cup)
• Liver (turkey – 587 DFE per 3 oz)
• Lentils (179 DFE per ½ cup)
• Turnip greens (107 DFE per cup)
• Brussels sprouts (94 DFE per cup)
• Broccoli (57 DFE per cup)
• Avocado (53 DFE per ½ fruit)
• Blackberries (36 DFE per ½ cup)

Keep in mind that, as with most water-soluble vitamins, 15-40% of folate can be lost through cooking. You must account for these losses when tracking your dietary intake. You can use HealthWatch 360 to analyze the nutrition in your recipes. The recipe maker includes cooking methods so you can get a more accurate measurement of the true nutrition your recipes provide.

It is also important to note that, if you have MTHFR risk variants, you must get enough riboflavin, vitamin B6 and vitamin B12, which are all important for folate metabolism. Log in to the HealthWatch 360 online tool or mobile app to analyze how much folate and other B vitamins are in your diet and find out what food choices can help you improve.

Local Holiday Runs!

12308528_1108610365816346_6745779283033918977_nReindeer Run
When: Saturday, December 12th @ 9am
Where: Athletic Annex , Broad Ripple
Join Team Film and Athletic Annex for a fun reindeer & Christmas Squad run/walk for a little holiday cheer! Select your own flight pattern and speed, we welcome all reindeer! We will warm up at The Annex with hot chocolate and some special treats from Rene’s Bakery!  Choose either 3 miles or 5 miles.  RSVP here.

Jingle Bell Run
When: Saturday, December 12th @ 9am
Where: Banker’s Life Fieldhouse

Come Jingle With Us

Get in the spirit this holiday season at the 27th Annual Indianapolis Jingle Bell Run/Walk for Arthritis presented locally by OrthoIndy featuring a 10K run, 5K run/walk, 1 Mile walk and Kids’ Reindeer Run. Be one of the thousands of runners and walkers who hit the nation’s pavements, pathways and parks this winter to fight the nation’s leading cause of disability.

Register online today! It’s quick and easy!

12301721_1045680482142396_3574301468591645123_nBroad Ripple Holiday Lights Run
When: Wednesday, December, 16th @ 6pm
Where: Athletic Annex Broad Ripple
Meet us at 6pm at our Broad Ripple location for a festive run around the Broad Ripple neighborhoods to check out the beautiful lights! We’ll have Chili and dessert post run! YUM! We’ll have a couple of different distance options!
RSVP here.

2015 DONUT 5K HOLIDAY RUN/WALK

2015Donut5KLogoWhen: Saturday, December 19, 2015
Time: 9 a.m.
Where: Monon Community Center, 1235 Central Park Drive East, Carmel

The Donut 5K broke registration records in 2014 and is on pace to set new records in 2015! Thanks to our continued partnership with Jack’s Donuts Carmel, we expect to give out even more than the 1,400 donuts eaten in 2014. Jack’s Donut donut holes will be offered at the two water stops and the finish. And of course, we will have hot chocolate to warm you up after the race.

Click here to register online.

 

Please Join Healthy Horizons and the HRC For A Wellness Gift Event – TOMORROW

FACULTY AND STAFF WELLNESS GIFT DAY 

DECEMBER 8TH, 12:00-1:00, ROBERTSON HALL FORD SALONchair massage

aroma therapyPlease join Healthy Horizons and the HRC to learn more about our wellness services designed specifically for full and part time faculty and staff.

Enjoy a plethora of fruitcomplimentary offerings, including:
free chair massages (first come, first serve), Stress Less Yoga tips , an  aromatherapy bar, Adult Coloring Therapy Station, healthy holiday recipes, and so much more! Also, complimentary snacks – Impact Bars (an organic Olympia granola bar), fresh fruit, and a coffee and tea bar compliments of Staff Assembly.

All participants will be entered into a drawing for prizes provided by the HRC and Healthy Horizons including: HRC yoga mats and foam rollers, Healthy Horizons fleeces, refrigerated grocery bag, first aid kit, a plush blanket, and 3 free sessions of personal training at the HRC!

How Increasing Your Water Intake for 30 Days Can Change Your Health

waterWater is an essential part of your body. According to the United States Geological Survey, water makes up the majority of your body. This is why drinking plenty of it has such a positive impact on your overall health. In order to improve your health, set yourself a challenge – drink 1 to 2 more glasses of water per day for a month. If you complete this challenge, here are some positive health changes you might see:

  • Better joint function. According to the Center for Disease Control, water helps your joints work the way they are supposed to- cushioning impact and lubricating movement.
  • A more even body temperature. Water keeps you cool when it’s hot out. When it’s hot, you sweat cooling your body to a healthy temperature.
  • More efficient removal of a body’s waste. Your body needs to produce waste to function. You need to remove materials from your body that aren’t necessary. Water is essential in the creation and removal of your body’s waste through the aforementioned process of perspiration, as well as your urine, and bowel movements.
  • It might help you lose weight. Some studies have shown that people who eat healthy, exercise and drink a healthy amount of water are more likely to lose weight.

In particular, people who lead active, physical lives, those who are sick and those who live in warm climates need to consume more water than most.

To drink more water daily, here are some helpful tips:

  • Carry a water bottle. Buy a water bottle, fill it each morning, and take it with you wherever you go. Try to drink all of the water in the bottle during the day in addition to your regular intake.
  • Replace other beverages with water.  Although you do get water from any liquid you drink, it’s always better to drink water rather than unhealthy, processed drinks. If you drink soda or juice regularly, try replacing them with water. A glass of water instead of a can of soda will go a long way towards a healthier you.
  • Keep track of what you drink. Get a small notebook, and write down the date everyday. Next to the date, write a check, hash mark, or an X for each glass of water you drink.
  • Drink 4 to 6 glasses per day. The water you need varies by your activity level and body composition, but on average, you should try to consume 4 to 6 glasses of water per day.

Healthy Takes on Hearty Winter Recipes – Mac & Cheese

mac n cheeseMac & cheese can be a true comfort on a gloomy day, and our healthy update takes advantage of extra-sharp Cheddar balanced with creamy low-fat cottage cheese and tucks a layer of spinach into the middle, which may help picky eaters down their vegetables. Whole-wheat pasta adds robust flavor and extra fiber.

Ingredients

  • 3 tablespoons plain dry breadcrumbs, (see Tip)
  • 1 teaspoon extra-virgin olive oil
  • 1/4 teaspoon paprika
  • 1 16-ounce or 10-ounce package frozen spinach, thawed
  • 1 3/4 cups low-fat milk, divided
  • 3 tablespoons all-purpose flour
  • 2 cups shredded extra-sharp Cheddar cheese
  • 1 cup low-fat cottage cheese
  • 1/8 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Preparation

  1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
  2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
  3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
  4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
  5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.
  • Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian’s brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.

 

 

Cool Running: 6 Ways to Keep Warm When Jogging in the Fall

Young woman running outdoors on a cold winter day

If you maintain a regular jogging routine, the cool weather of fall and winter can be challenging. Cold air makes it less comfortable to run outdoors but you don’t want to let it keep you from exercising outside altogether. Here are 6 ways to keep warm when jogging in the fall and even into the winter:

1. Warm up inside. Before you head out into the cold, warm up indoors. Stretch, run in place, and do jumping jacks. Warming up will decrease the likelihood of injury from cold muscles. When your muscles are warm, they are more flexible which helps prevent cold weather injuries. When you feel warm and ready, head outside.

2. Get cold weather gear. Head down to the athletic store and stock up on warm weather running gear like thicker socks, moisture wicking under layers, a hat, gloves, and outer layer gear that’s designed for cold weather.

3. Get hand and feet warmers. Most sportswear stores sell packets that will heat up for a short period of time that you can place in your gloves, pockets or even your running shoes . When it’s cold out, your extremities will be the first thing that feels cold as your body tries to conserve heat so keeping your hands and feet warm is essential to cold weather preparedness.

4. Run at the warmest time of the day. If you’re the type of person who tends to run first thing in the morning or at night when it’s coldest, consider switching to a daytime run. It tends to be warmest outside mid-day. Try running at lunch, at least until it warms up outside.

5.  Cover your skin. When you’re dressing yourself to run outside, make sure you cover as much of your skin as possible. This will help keep your body warm as you expose yourself to the elements.

6. Mentally prepare yourself. Finally, it’s helpful to psyche yourself up to run in the cold. Listen to uplifting, energetic music. Repeat a mantra. Whatever you need to do to get yourself into a good mental place to run- do it. Then, get running!

Finally, don’t forget to hydrate- even if you aren’t sweating. Also, use your best judgment and don’t run when it’s too cold- that is, if it’s cold enough that it might be unsafe to run. Remember to consult with your primary care physician before starting an exercise program.