November 2018
November is National Lung Cancer Awareness Month
Did you know? Lung cancer is the most deadly form of cancer and the second most common form.

What are your risk factors? 1) age; 2) genetics and 3) lifestyle.

How can you reduce your risk? 3 most important lifestyle steps: 1) avoid or quit smoking ; 2) avoid second hand smoke; 3) get your home tested for radon ; and 4) wear your respirator to protect against job hazards.


Early symptoms and warning signs:
  • persistent coughing
  • coughing up blood
  • breathing difficulties
  • loss of appetite
  • fatigue
  • recurring infections

Should I discuss my "risk" factors with the doctor at my annual physical? Yes, you and your doctor should monitor your "risk"...if you are approaching 70 years of age, have a family history or have lifestyle risk factors, it should be a topic of discussion at your yearly physical. Just based on your profession, it should be a yearly topic of discussion with your PCP.

Additional Health Awareness Topics for November:
Get started on the 49-Day Nutrition Challenge
November 5th marks the "kickoff" of the ESHCA Fall 49-Day Nutrition Challenge. This section of the newsletter will be used to support the program over the next two months. There are many nutrition programs available resulting in more confusion then clarity. "Eat Clean" was chosen for this challenge because it does not eliminate any of the macronutrients (carbohydrates, proteins or fats), instead it focuses on the benefits of all and encourages the best quality of each. Using the clean eating model as a base, allows you to easily change variables (foods), adjusting the program to meet your needs, i.e. lose weight, gain weight, improve your numbers, etc.

A)Menu Plan - Having a blueprint (template) to follow and a center point to start from is imperative to be successful and understand nutrition.
  • The 7 Principles of Eat Clean are:
  1. Eat 5-6 meals each day!
  2. Breakfast is necessary!
  3. Eat a combination of protein and carbohydrate at each meal!
  4. Drink 66-99 oz. of water per day!
  5. Depend on fresh fruits and vegetables for fiber, vitamins, minerals and enzymes!
  6. Plan and prepare: buy the right groceries and carry your own food!
  7. Adhere to proper portion sizes!

B) Food List - How do I plan and prepare 5-6 daily meals? In the previous newsletter I stated that there were a number of easily identifiable variables (foods) including:
  1. Water - 66-99 oz./day (avoid drinking your calories)
  2. Complex carbs from vegetables and fruit - 5+ servings per day
  3. Complex carbs from starches including whole grains and veg/fruit (some veg/fruits are classified as starches and not veg/fruits; example: potatoes, bananas) - 1 to 3 servings per day
  4. Proteins (include dairy, nuts and beans) and lean proteins - 5 servings per day
  5. Healthy fats - 2 to 3 servings per day
The key is often in changing the choices of food not the amount of food. For example, replace a bowl of pasta and meatballs with a bowl of salad topped with chicken.

C) Food Log - For each meal (breakfast, am snack, lunch, pm snack, dinner, late pm snack) you simply pick a serving of protein (meat, dairy, nuts, beans) and a serving of carbohydrate (vegetable/fruit). At 1-3 meals you would add a "baseball" serving of starch (sweet potato, oatmeal, quinoa, bread, pasta) and at 2-3 meals you would add a "thumb-size" serving of healthy fat (olive oil, ground flaxseed, avocado).
Link to the menu plan, food list and food log at the bottom of the Nutrition Challenge section below.

For more information watch the 60-minute presentation: ESHCA 49-Day Nutrition Challenge
Nutrition Challenge
  1. January - Drink 66-99 oz or half your body weight (ounces) in water per day!   
  2. February - “Strive for 5!” Get a minimum combination of 5 fruits and vegetables per day!
  3. March - Eat a serving of heart healthy nuts/seeds daily! 
  4. April - Eat 1-3 servings of "healthy" starchy complex carbohydrate each day!
  5. May - Add 1 to 2 tablespoons of olive oil to your daily nutrition plan! 
  6. June - Add 2-4 servings (2-4 ounces) omega-3 rich fish to your nutrition plan each month!
  7. July - Incorporate a leafy green vegetable into your diet each day! 
  8. August - Add a lemon to your water!
  9. September – Practice the “Half Your Plate” Principle! Fill half your plate with vegetables and some fruit!  
  10. October – eat 1-4 servings of legumes each week!
  11. November - Starting with breakfast, eat a combination of protein and carbohydrate at 5 meals!

  • Put together "winning" protein/carbohydrate combinations, using the menu plan and the food list to fill in your food log. The food log is then used to create an "eat clean" grocery list. Watch the presentation (at the bottom of the nutrition section) and use the tools (menu plan, food list and food log) to get a complete understanding on how clean eating works and then "practice" with us for 49-days!!!

Chicken Avocado Twice Baked Sweet Potato
  • 2 large sweet potatoes
  • 1 cup shredded, cooked, chicken
  • 1/2 avocado
  • 1 green onion, finely chopped
  • 1 tbsp ghee, coconut oil or butter

  • Melt the oil, ghee or butter and brush over the potatoes so the entire skin is covered.
  • Generously season with sea salt then prick all over a few times.
  • Bake at 420 for 45mins, until insides are soft and squishy.
  • Carefully remove from the oven, slice lengthways, scoop out the insides (being careful not to rip the skin) and put the potato in a bowl.
  • Put the empty shells back into the oven to crisp up further while you are mashing.
  • Add the avocado to the potato, season well and mash vigorously.
  • Stir in the chicken and green onions.
  • Transfer the mash back into the potato skins and return to the oven for ten more minutes until they brown.

Exercise of the Month
"Legs Up the Wall Pose"
How to:
  1. Slide your hips close to the wall and walk your feet up the wall, getting your body into somewhat of a L-shape.
  2. Make adjustments to make the position more comfortable i.e. pillow under your hips (Figure 2) and/or head, arms on the belly or out to the sides.
  3. Focus on breathing - deep slow inhale through your nose followed by deep slow exhale through your nose.
  4. Try to stay in the pose for 5 minutes!
  5. Tips: keep your hips a few inches from the wall, being at a full 90-degrees reduces blood flow in your hips. Elevate your hips by placing a cushion under your sacrum.

  • Relaxation - combined with controlled breathing it lowers your heart rate reducing anxiety, stress & insomnia
  • Facilitates venous drainage & improves circulation helping blood back to the heart
  • Soothes swollen and cramped feet and legs
  • Stretches the hamstrings and lower back
  • Relieves lower back tension
  • Pelvic floor relaxation

Consult your physician before you do this if you have:
  • Glaucoma
  • Take medication for hypertension
  • Serious problems with your neck or spine

Read the article: