A P U B L I C A T I O N O F M A N U L I F E H E A L T H I N S U R A N C E

Volume 6

INSIDE THIS ISSUE

A Newsletter to Provide Information and Health Tips for Enrollees

Tip of the Week!

Spring 2013

New Shocking Study ����������������Page 2

New Findings ����������������������������Page 2

Healthy Recipe of the Day: �����Page 3Lemon Mint Vinaigrette

Going to the Doctor ����������������Page 3

10 Essential Tips: ��������������������Page 4-5The Basics to Practice Every Day

Tips for Eating Out ����������������Page 6-7

Quote of the Week ������������������ Page 8

Depending on your age, level of conditioning,

and your fitness goals, you should train in a particular heart-rate zone� Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max� The high-er your heart rate, the more calories you will burn and the more fit you can become, says Ford. To figure your maximum heart rate, simply subtract your age from 220� For example, if you’re 30 years old, you would have a maximum heart rate of 190� To work at 70% of your

maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0�7 x 190)� You can also count bpm (beats per minute) in 10-second increments and then multiply by six�

Dr� Richard FordUCLA Physical Therapist

Health and Wellbeing Vol� 6 2013

SpecialtipProper breathing technique is

extremely important during training� Breathing supplies oxygen to the muscle cells, which is essential for

muscle contraction, and helps deliver energy and build the muscle� Make sure to exhale when you lift the weight and

inhale when you lower it�

Health & Wellbeing

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of new findingsA. Spas for the New Millennium

More and more hospitals are developing wellness centers that consist of a large variety of fitness machines, whirlpools, lap pools,

running tracks and individual health analysis testin1g� We predict these unisex centers will replace the typical gender oriented “pampering spa’

that were once the domain of rich women� More and more HMO’s and insurance companies are seeing the value of preventive medicine�

B. New Sugar Substitute Approved by FDA

More sucralose-sweetened products are becoming available on grocery-store shelves since last year’s approval by The Food and Drug

Administration of Splenda (sucralose) approved in a decade� Advantages claimed over other sugar substitutes are no bitter aftertaste and sweetness

retention when used in cooking�

C. Antioxidant Rich Foods Now that everybody’s loading up on Vitamin C and E for their proven antioxi-

dant effects, studies show that the best antioxidant dosages are not necessarily in pill-form� Eating your 10 servings a day of fruits and veggies (remember what Mom

and Grandma used to harp on?) could be the best way to increase antioxidant capaci-ty� Although all fruits and veggies have them, the best foods for antioxidants are cauli-

flower, peas and oranges. Amer. Journal Clinical Nutrition, 1998.

New Shocking StudyChocolate may contribute to a healthyy diet and could be one of your dietary weapons for fighting cancer and heart disease, according to scientific research

“Eating your 10 servings a day of fruits and veg-gies (remember what Mom and Grandma used to harp on?) could be the best way to increase antioxidant capacity.”

AB C

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HEALTHY RECIPE OF THE DAYLemon Mint Vinaigrette

The fresh flavors of lemon and mint com-bine to make a lively dressing without

the additives, saturated fat or ex-cess sugar that is found in most

bottled dressings. Try it as a marinade for fish or

chicken, too.

Nutritional Information per 2 T serving:

Calories 80 Carbs 2 gSaturated fta 2 g Fat 8 gProtein 0 g Sodium 114 mg Fiber 0 g Cholesterol 0 mg

Method:

1� Whisk lemon juice, mustard and garlic in a small bowl until blended�

2� Slowly add oil in a steady stream, whisking until blanded� Stir in mint, salt, and pepper�

Going to the DoctorThese are things that patients forget to do that make their visit

to the doctor less satisfying and successful.

Write down your questions�Ask your question again if you don’t understand the answer thoroughly�Bring a piece of paper and a pen to write down the answers to your questions�Jot down some of the details of your problem so you’re sure to mention them. Details are simply very frequently forgotten�Bring your medication bottles, including over-the-counter medications and vitamins�Be realistic� If you have a number of questions or multiple concerns, it may take more than one visit to accomplish it�Be honest�Think about what you’re going to say� This will make your explanation of your problem or question more clear�

Ingridients:

1/3 cup lemon juice1 T Dijon mustard1 tsp sugar1 clove garlice, minced1/4 cup extra-virgin olive oil1/3 cup chopped fresh mint1/8 tsp saltFresh ground pepper to taste

Makes ~3/4 cup

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T h e B a s i c s t o P r a c t i c e E v e r y D a y

10Essential Health Tips

2. Cut Fat

Avoid the obvious such as fried foods, burgers and other fatty meats (i�e� pork, bacon, ham, ribs and sausage)� Dairy products such as cheese, cot-tage cheese, milk and cream should be eaten in low fat versions� Nuts and sandwich meats, mayonnaise, marga-rine, butter and sauces should be eaten in limited amounts� Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise� Thought for the day: Lean, mean, fat-burning machine…� Then be one!

1. Move More

Make it a daily challenge to find ways to move your body. Walk your dog; chase your kids; toss balls with friends, mow the lawn� Anything that moves your limbs is not only a fitness tool, it’s a stress buster� Think ‘move’ in small increments of time� It doesn’t have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing� But that’s great when you’re up to it� Mean-while, move more� Thought for the day: Cha, Cha, Cha…�Then do it!

3. Quit Smoking

Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products� Recently, we’ve seen a surge in smoking in teens� Could it be the Holly-wood influence? It seems the stars in every movie of late smoke cigarettes� Warn your children of the false romance or ‘tough guy’ stance of Hol-lywood smokers� Thought for the day: Give up just one ciga-rette���� the next one

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T h e B a s i c s t o P r a c t i c e E v e r y D a y

Essential Health Tips

6. Reduce Stress

Easier said than done, stress busters come in many forms� Some techniques recommend-ed by experts are to think pos-itive thoughts� Spend 30 min-utes a day doing something you like� (i�e�,Soak in a hot tub; walk on the beach, listen to music; � Count to ten before losing your temper or getting aggravated� Thought for the day: When seeing red, think pink clouds…�then float on them.

9. Pollution Free

If you can’t live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in high-way fumes and exercising near busy thoroughfares� Exercise outside when the smog rating is low� Exercise indoors in air-conditioning when air quality is good� Thought for the day: ‘Smoke gets in your eyes’…and your mouth, your nose and your lungs as do pollutants�

5. Wear Seat BeltSeat belts help alleviate po-

tential injuries in car crashes� Thought for the day: Buckle down and buckle up�

4. Floss Your Teeth

Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why� Perhaps it’s because people who floss tend to be more health con-scious than people who don’t? Thought for the day: Floss and be your body’s boss�

7. Avoid Excessive Drinking

Recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause liver and kidney disease and cancer� Thought for the day: A jug of wine should last a long time�

10. Know Your Parents Well

The link between genetics and health is a powerful one� But just because one or both of your parents died young in ill health doesn’t mean you cannot counteract the genetic pool handed you� Thought for the day: Follow these tips for healthy living and you can bet-ter control your own destiny�8. Keep a Positive

Mental Outlook

There’s a connection be-tween living well and having a cheerful outlook on life� Thought for the day: You can’t be unhappy when you’re smil-ing or singing�

Stay Healthy!

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Many patients have found themselves very capable of eating properly at home but quickly fall into old habits when it’s time to eat out. During the past 10 years or so, however, restaurants have be-come more aware that many of their patrons are on restricted diets. There is absolutely no reason to feel uncomfortable about ordering a baked potato and a salad in a fine restaurant. In fact, you

can and should, make special requests for foods that are more appropriate to your needs.

Tips For Eating Out

Keep the following tips in mind when you order a meal:

• Entrees covered with sauces, as well as creamy dressing, thick soups and casseroles should be avoided because they are usu-ally rich in fat�

• Order a low-fat appetizer and a salad. Specify that it come with your partner’s entree�

• Avoid fried foods. Choose baked, broiled, boiled, roasted, steamed and grilled�

• Club soda, herbal tea, and decaffeinated coffee are good choices of beverages at a meal, as is a glass of ice water with a wedge of lemon or lime�

• Sourdough, whole-wheat, rye and French breads are lower in saturated fats than biscuits, white bread, and dinner roles�

• Salads are available almost everywhere� Order salads with reduced-calorie salad dressing� Choosing your meal from the salad bar is a good source of good foods (omitting the occasional fat-laden salads and salad dressings that are sometimes there!)�

• Ask to have sauces and gravies omitted, or “on the side”.

• Look for items labeled “heart-healthy” on the menu

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Many patients have found themselves very capable of eating properly at home but quickly fall into old habits when it’s time to eat out. During the past 10 years or so, however, restaurants have be-come more aware that many of their patrons are on restricted diets. There is absolutely no reason to feel uncomfortable about ordering a baked potato and a salad in a fine restaurant. In fact, you

can and should, make special requests for foods that are more appropriate to your needs.

Tips For Eating Out

Keep the following tips in mind when you order a meal:

• Don’t be afraid to ask how a dish is prepared

• Substitute low-fat choices (steamed vegetables for creamed sauces, baked potatoes for french fries, etc�)�

• Avoid items described with terms like battered, creamed, au gratin, scalloped, breaded� Good terms include au jus, poached, steamed, baked, etc�

• Pizza: Choose thin-crust, avoid meat toppings and get small amounts of cheese (if you pat the top of a pizza with a napkin, this will soak up a lot of extra fat)�

• Pastas: Good choices if accompanied by red marinara sauce or simple vegetables� Avoid cream or meat sauces�

• Sandwiches: choose lean and not processed meat, get extra lettuce and tomato, and hold the mayo

• Dessert: Order the fresh fruit� If you HAVE to have that choc-olate decadence (or whatever your hot button is), split it with a companion, and make sure you cut down somewhere else� Okay, I’m feeling sorry for you, sometimes you simply cannot resist temptation � � � eat the whole thing, but feel very guilty (and make sure you cut down somewhere else)�

Health & Wellbeing

is published by Manulife Health Insurance

President:Andrew McDonagh

Editors:Maesa Putra, Parker Howland

Kathryn Niemiroski

For additional copies, contact:Manulife Health Insurance

235 Rhodeo DriveLos Angeles, CA 91331

Tel: (818) 550-2027Fax: (818) 550-9159

Email: manulife@health�comwww�manulifeinsurance�com

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“He who has health has hope, and he who has hope has everything.”

Arabian Proverb