Inside this issue:

Welcome Wellness Fitness Assistant

Cycle the Wave-Pool Watercycle HB

Donate Life America

1

Chili’s Guiltless Black Bean Burgers

Learn to Flip-Flop Failures

2

Get Help for Heart Burn

Naples Botanical Gardens Pass

Emotional Wellness—Sat. & Evening Svc.

3

The Facts about Gluten-free Eating

Grilled Chicken Kabob Recipe

4

Hello—My Name is Health Advocate

Blue Zones Events Happening in July

Avoid Eye Strain

5

Wellness Fitness Center-Doggie Visits

Ageless Aging- Tips to Slow Father Time

6

CCG Wellness

Well-News

July 2019 Edition

Allison Woblewski

Wellness Fitness

Center Assistant

Allison has joined the

Wellness staff. She can

assist you with your

Park n’ Rec Fitness

membership at the new

Employee Wellness Fit-

ness Center located on

the Main Collier County

Government Campus.

Her hours at the Center are Mon. thru Thurs. 7am to

7pm; Fri. 7am to 1:30pm.

Allison is currently pursuing her group fitness

certification. She also plans to obtain her Personal

Trainer certification. Welcome Allison!

The Great Outdoors—$50 Healthy Bucks

Cycle the Wave—Pool Watercycle Workout Saturday, July 27th

9-10AM

Kathy Long, a certified instructor, will lead you through a

beginners-level aqua cycle class, which includes a warm up, four

different cycling positions, under-water arm exercises, and stretching,

all set to upbeat music. The constant movement boosts your heart rate

and accelerates calories burned per hour while the pressure from the

water massages your muscles to stimulate blood flow and help your

body heal. The result: A holistic workout that leaves you feeling

tighter and super relaxed.

Donate Life America July is Every Community Has Opportunity (ECHO)

Month. Donate Life ECHO is designed to empower

individuals in multicultural communities to spread

the message of organ donation, share their own

personal stories and boost the number of ethnically

diverse donor registrations. Consider being an

organ donor to save another LIFE.

CCG Wellness Page 2

CHILI'S GUILTLESS BLACK BEAN BURGERS

"Our meatless black bean patty topped with low fat ranch, shredded lettuce, tomato, pickle and onion." -

Chili's Menu Description

FOR THE BLACK BEAN BURGERS:

About 1/2 of an egg

1 1/2 cans black beans (16 ounces each can with one can halved, or 24 ounces total), rinsed and drained

2 tablespoons chopped white onion

1/4 cup or 4 tablespoons diced red bell pepper

1/2 teaspoon ground cayenne pepper

About 1/2 cup bread crumbs (or more, as needed)*

1 tablespoon chopped fresh cilantro or parsley*

1 tablespoon olive oil or vegetable oil

FOR THE SANDWICHES:

4 gourmet wheat hamburger buns

Low fat ranch dressing

Shredded ice-berg lettuce

Tomato slices

Pickles

Red onion slices

Mix one egg in a bowl. Use half of the mixture in the next step.

Combine black beans, onion, bell pepper, cayenne, half of the beaten egg, bread crumbs and cilantro or

parsley in food processor and blend. If the mixture is not dry enough to shape, add more bread crumbs.

Form and shape into four patties.

For best results shape patties 24 hours ahead and refrigerate so they will set well.

WHEN READY TO COOK:

Heat 1 tablespoon olive oil in large frying pan over medium heat. Fry the patties 2 minutes each side.

TO SERVE:

Arrange sandwich with patty, low fat ranch dressing, red onion, pickles and one slice of tomato for each

sandwich.

*Note: Fresh not dried cilantro or parsley work best in this recipe.

*HOW TO MAKE BREAD CRUMBS:

Cut fresh bread into cubes. Place them on a baking sheet and bake at 350 degrees F until crisp, about 15

to 20 minutes. Process the cubes in a blender or food processor until finely ground.

Learn to Flip-flop Failure

Make setbacks work for you by seeing them as steps to success.

Examples:

If you miss a deadline, schedule extra time for the next project

If you make a mistake, realized that you’ve just become “smarter” and

resolve not to make the same error twice

Remember: Failures happen and then they’re over, but success goes on

and on.

CCG Wellness Page 3

Get Help for Heart Burn

Heartburn

is quite

c o m m o n

among adults in the United States.

The most common symptom is a pain

or burning sensation at the base of the

breastbone, usually after eating, which

may be worse at night. Heartburn is

caused by stomach acid backing up

into the esophagus (the tube

connecting the mouth to the stomach).

This acid reflux can irritate the lining

of the esophagus, which can lead to

more serious problems over time,

including increased risk of esophageal

cancer. Moderate to severe symptoms

that occur at least once a week or mild

heartburn that occurs at least twice a

week is considered gastroesophageal

reflux disease (GERD), which

warrants a visit to the doctor.

“While there are many effective over-

the - counter and prescr ip t ion

medications your doctor may

recommend to treat your heartburn

symptoms, implementing simple

nutrition and lifestyle changes is also

an important part of reducing the

frequency of acid reflux: Try avoiding

or limiting spicy, high fat, fried, and

acidic foods (like tomato sauce and

orange juice), as well as caffeine,

alcohol, chocolate, and mint, which are

known to trigger reflux in some

people. When and how you eat can

also contribute to heartburn

symptoms: Eat slowly, chew food

thoroughly, and wait at least three

hours after eating before lying down.

Wearing loose clothing, not bending

over after eating, and elevating the

head of the bed can also be helpful.

Maintaining a healthy weight and not

smoking are other lifestyle factors

recommended to help alleviate

heartburn.

CCG Wellness Page 4

Gluten Sensitivities: Data suggest that approximately

10% of people feel they have sensitivity to wheat, even

though they do not have celiac disease. “There is a condition

known as non-celiac gluten sensitivity (NCGS), “ says John

Leung, MD, an allergist, gastroenterologist, and director of

the Center for Rood Related Diseases at Tufts Medical

Center. “Patients present with no evidence of celiac disease

in blood tests or biopsies, but they report their

gastrointestinal symptoms improve with avoidance of gluten:

However, a large review of studies surprisingly found that

most people who follow a gluten-free diet for self-diagnosed

NCGS don’t actually develop any symptoms after eating

gluten.. Those who think they have a gluten sensitivity may

actually be reacting to fructans, short-chain carbohydrates

found in wheat, onions, and a number of other plant foods,”

says Leung. Around 20% of consumers who follow a

gluten-free diet do so because they consider it a healthy

lifestyle option, but there have been no major studies on the

use of a gluten-free diet for general health benefits or for

weight loss.

The Gluten-Free Diet: For those with celiac disease,

following a gluten-free diet involves more than just avoiding

wheat, barley, rye, and triticale. Many food ingredients like

malts and unprocessed wheat starch need to be avoided also.

You should avoid gluten-containing foods if you have been

diagnosed with celiac disease or non-celiac gluten sensitivity.

This list only partially identifies foods to avoid. Contact the

Wellness Dietitians for a personalized counseling session for

your gluten-free diet. Karen Eastman, RDN at 239-252-6092.

Tufts University: Health & Nutrition Letter article-Sept.2018

The Facts about

Gluten-Free Eating

Grilled Chicken Kebobs

Recipe By: Diabetic Living Magazine “Serve these easy gluten-free grilled chicken kebabs with apple and cabbage slaw and potatoes for a healthy dinner that's great for summer cookouts. Leave yourself enough time to marinate the chicken for up to three hours in the simple orange-ginger marinade before threading it onto skewers and putting them on the grill.” Ingredients

1 orange

¼ cup finely chopped onion

2 tablespoons coarse ground mustard

2 teaspoons grated fresh ginger

¼ teaspoon salt

¼ teaspoon ground pepper

1½ pounds boneless, skinless chicken breasts, cut into 1½-inch pieces

Directions

1. Zest and juice orange. Combine ⅓ cup of the orange juice, ½ tsp. of the orange zest, onion, mustard, ginger,

salt, and pepper in a small bowl. Place chicken in a sealable plastic bag set in a shallow dish. Pour the

marinade over the chicken. Seal the bag; turn to coat the chicken. Refrigerate for 1 to 3 hours, turning once or

twice.

2 Preheat grill to medium. Drain the chicken, discarding the marinade. Thread the chicken onto nine 6- to 8-

inch skewers, place on grill rack, and close grill cover. Grill the kebabs, turning once, until the chicken is no

longer pink, about 15 minutes.

Page 5 CCG Wellness

Keep on Track with Your Wellness Goals By Debby Tackett, RN, BSN, CHP Health Advocate

Everyone strives to live a healthier lifestyle. It can start off with good intentions and then slowly fall to the way side. Our life’s busy schedule definitely causes interruptions. Don’t give up! There is a solution to the problem. Need to brainstorm ideas on how to get more steps in your day or brighten your afternoon mood and productivity? The Community Health Partners Health Advocates are here to assist you to set those attainable goals, problem-solve, promote positive thinking and move you toward taking action. This can be accomplished through education, action planning, and one-to-one communication. For example, keeping on track with health-related goals via inspiring email

reminders, appointments to monitor progress and share feedback. This may be just the extra support you need to not only be successful, but also to build your confidence about improving your well-being. Contact your Health Advocate Office to help keep you on track. We can be reached at 252-5588 to schedule an

appointment or through our website chpha.com, option 2. Appointments can also be done telephonically to

accommodate your busy lifestyle. We look forward to assisting you with your wellness goals.

Blue Zones Events for July

Collier County Government is a certified Blue Zones Worksite. Attend these events to learn how giving

purpose to your life enhances your well-being. Learn how to live longer and better!

Purpose Workshops: People with purpose live longer, are happier and

more productive.

Are you making a difference where you live and work?

Each person has an individual set of strengths & talents that can be

used to lead a truly meaningful life.

Sunday July 14th 12:30-2:30PM at St. John’s Episcopal Church, Naples

Tuesday July 16th 5:30-7:30PM Brookdale Center/NCH North, Naples

Live Longer Better Presentation: Learn how to be a Blue Zones

Champion and help lead the efforts to improve the health and well-being

of the community. Learn about the Blue Zones Project, it’s research

behind the philosophy and how you can get involved.

Tuesday July 16th 2-3PM at Lorenzo Walker Technical College, Naples

Avoid Eye Strain Problem: Staring at your computer monitor all day or doing repetitive, close

work like sewing may contribute to eye strain and nearsightedness.

Solution: Exercise your eyes.

Benefits: You’ll tone your eye muscles, focus better, help avoid eyestrain and

ease headaches.

The eye roll: Without moving your head, roll your eyes in a circle by looking up as far as you can, then

right, then down, then left, then up again. Repeat 3 times in each direction. Result: You’ll stretch and

strengthen eye muscles, helping your eyes keep pace with fast-moving objects.

The quick focus: Hold a pencil 12 inches away from your eyes. Focus on it, then s-l-o-w-l-y bring it

toward your nose until it starts to blur. Then look at a far-off object, like a building out the window,

until your eyes bring it into focus. Focus again on the close-up pencil. Repeat 10 times.

Advantage: You’ll boost your ability to switch focus between objects near and far.

CCG Wellness Page 6

Kelly Arnold from Public Utilities

with her 10-year old pooch, Buddy

Wellness Fitness Center—Take Your Dog to Work Friday

Each pooch received a health doggie treat for their visit.

Allison Wroblewski, Wellness Fitness

Assistant, with her dog Bruce Wayne