• Modern medicine has greatly reduced the risk of infectious diseases, however, changes in our lifestyles (poor nutrition and low activity) have led to an increase in "Chronic-Diet Related Diseases" including cardiovascular disease, stroke, type 2 diabetes and some forms of cancer (colorectal, mouth, pharynx, larynx, uterine, breast, kidney, stomach and liver).
• One half of American adults (117 million people) have one or more preventable diseases that can be cured or managed with simple lifestyle changes.
• Blood pressure, cholesterol, blood glucose and body weight are a reflection of current and future health in regards to your risk for these diseases.

• The average American eats 400+ more calories today than they did in 1970!
• Research indicates there is an increase in poor quality fats/oils and grains; combined with a decrease in nutrient-rich fruits and vegetables.
• Total calories from fast food have increased from 3% (1977-78) to 13% (2005-2008).
• Processed foods have made it possible to go days, weeks, months or even years without eating a fruit or vegetable.

• Not all fats/oils are bad, in fact, some are necessary for "heart health". When reading labels:
• 1) Focus on "healthy" unsaturated fats
• 2) Avoid saturated and trans fats
• "Healthy" Grains vs. "Unhealthy" Grains -or- Complex Carbs vs. Simple Carbs
• "Healthy" grains have more fiber (5+grams), protein, vitamins and minerals.

• Currently, the average American consumes only 10 to 15 grams per day!
• Women require 21 to 25 grams per day and men 30 to 38 grams per day.

• Fiber is a carbohydrate, found in fruits, vegetables and good quality grains that the body cannot digest. While most carbohydrates are broken down into sugar molecules, fiber passes through the body undigested. There are 2 types:
• 1) Soluble - forms a gel that collects "bad" (LDL) cholesterol and controls blood sugar. Example: oatmeal
• 2) Insoluble - acts like a brush, "scraping" your colon clean; it helps food move through the digestive tract quicker preventing constipation. Example: skin of an apple

• Lowers cholesterol, blood pressure and blood sugar.
• Keeps you fuller longer, meaning, you eat less total calories per day.
• A growing amount of data suggests people who eat more fiber have a lower body weight.
• A recent study demonstrated people who added fiber to their diet lost as much weight as those following a heart-healthy, low-fat eating plan provided by the American Heart Association. Researchers concluded simply adding fiber was easier to stick to than the more structured AHA plan.

• Fruits, vegetables, beans, peas, lentils, nuts/seeds and whole grains.

• Get 5+ servings of fruits and vegetables/day.
• Use whole grain bread, pasta, cereal, crackers, etc. (1-3 servings per day)
• read nutrition labels and choose higher fiber foods (5+ grams or more per serving).
• Replace some of your weekly meat proteins with beans, lentils or nuts/seeds.
• Eat an apple/almond combo daily!

• The following link would not attach to the email. Cut and paste or type it in to open the "Fiber Calculator".
• 1) Go to https://globalrph.com/medcalcs/fiber-calculator-great-tool-for-dieters/.
• 2) Fill in the calculator using foods you have eaten over the past 24 hours.
• Make sure you adjust the serving size.
• 3) Once it is completely filled out, click the "Calculate Total Fiber Content" tab at the bottom.
• 4) The results page will display. Please email me one of the following: a) screen shot of the results page; b) a printout of the results page; or c) record the info including total grams and selections made (do not include serving sizes).
• 5) This is one day challenge, complete it anytime before July 31st, send me the information and I will send you a $25 incentive card.
• Remember, all are encouraged to participate but only one incentive card will be sent to each member household unless more than one employee lives in the household.

• Removes waste
• Controls body temperature
• Controls heart rate and blood pressure
• One long term study (1975-2002) concluded that drinking 5 glasses of water per day lowered the risk of heart disease 54% in men and 41% in women. Statistically that is more beneficial than diet or exercise!
• Maintains a healthy metabolism
• Another study demonstrated people who drank 16.9 ounces of water before each of their 3 meals lost 4.6 more pounds over 12 weeks than those who did not.
• Lubricates joints and muscles, relieving pain and reducing the risk of arthritis and muscle damage.

• Extreme thirst
• Less frequent urination
• Dark colored urine (should be a pale yellow)
• Fatigue
• Dizziness
• Confusion
• Headache
• Muscle Cramps
• Heat exhaustion and heat stroke

• Excessive Sweating (working in excessive heat)
• Alcohol and Caffeine
• Frequent Urination
• resulting from diabetes and medications (diuretics - water pills)
• Sickness resulting in fever, diarrhea and/or vomiting

• General Hydration (Daily)
• Drink 66-99+ ounces of water per day or enough to prevent thirst and the symptoms above (dark urine is a good indication).
• Extreme Heat (Plan and Be Prepared)
• The day before...
• Avoid alcohol and focus on general hydration
• Include high-water content foods at all meals.
• Watermelon, strawberries, cantaloupe, peaches, oranges, skim milk, cucumbers, lettuce, broths & soups, zucchini, celery, plain yogurt, tomatoes, bell peppers, cauliflower, cabbage, grapefruit, coconut water and cottage cheese.
• The Day of...
• 1) Drink 8 to 16 ounces of water before work, include high-water content foods.
• 2) Limit coffee intake to 32 oz. and avoid energy drinks altogether!
• 3) On the job; drink up to 32 oz. per hour (do not exceed 384 oz. per day).
• 4) Include 2-4 sports drinks (8 oz. servings) to replace lost minerals.
• Should consisting of 120-170 mg of sodium and 6 to 8 percent carbohydrates. This includes Gatorade, Powerade and All Sport.
• Low-fat chocolate milk also has the perfect blend of electrolytes and is often promoted by sports nutritionists as the perfect post workout meal. Great for lunch or the ride home!
• 5) Eat high-water content foods throughout the day.
• 6) Drink 8-16 ounces of water at night (after dinner hours).
• focus on recovery for the next day

• Recovery from a Hot Work Day, the scientific approach...
• Weigh yourself before and after your shift, for every pound lost it is recommended you drink 20 ounces of water!
• Remember: in most instances proper hydration is more about monitoring the symptoms and less about the number of ounces you drink.

• extra-reading search: Eat This, Not That! 13 Healthy Sports Drinks for Weight Loss
• Zico Coconut Water, Horizon Organic Low-Fat Chocolate Milk, NUUN Active, Aloha Organic Protein Powder, EBOOST Natural Orange, Chameleon Cold-Brew Vanilla Coffee, V8 Low Sodium Vegetable Juice, Liquid I.V., Core Hydration, WTRMLN WTR, Aloe Gloe Aloe Water, Happytree Maple Water, and Water.

• Lie flat on your back with your knees bent and your feet on the floor. If necessary, place a pillow behind your head to support your neck.
• Gently pull the knees toward the chest. You should notice your low back muscles lengthen as the lower spine gently "settles" into the floor (Figure A).
• Hold for 15-30 seconds then return to the starting position. Repeat 1 to 3 times.
• This stretch can also be done with a single leg (Figure B).

• Lie flat on your back with your knees bent and your feet on the floor.
• Place your arms across your chest or behind your head.
• Gently, suck your stomach in and roll forward (crunch).
• In the contracted, "up" position, you should notice: a) tension in your abdominal muscles; and b) your lower back is pressing into the floor.
• Hold each contraction for a 1 second count before returning to the floor. Complete 5-25 repetitions and repeat for 1 to 3 sets if necessary.

• Annual Physical Incentive ($200)
• Click Here to download the required paperwork.
• Nutrition Program ($50)
• Take the ESHCA 49-Day Nutrition Challenge (offered in November and January) - or - get credit for participating in a nutrition program of your choice (example: Weight Watchers)
• "Used" Gym Membership ($50)
• Email (good cell phone picture works), mail or fax me a copy of the "Member Login Record" provided by your gym, illustrating you have completed 35 workouts this year and I will send you the incentive.
• Don't belong to a gym but you workout at home? Contact me and I will send you the paperwork to fill out.
• Smoking Cessation Program ($50)
• Complete a smoking cessation program and send me proof of completion.
• Complete 6 Newsletter Challenges ($25 each)