FOR EMPLOYEESPEIA Members:A reminder to all PEIA members: In Plan Year 2016, members must visit their physician prior to May 16, 2016 and fulfill the Healthy Tomorrows requirements in order to avoid the $500 penalty to individual deductible. The form can be found on PEIA’s website: http://www.peia.wv.gov/forms-and-downloads/Documents/ppb_plans/members/Healthy-Tomorrows-Reporting-Form.pdf

5 Surprising Benefits of Volunteering (Article courtesy of: www.forbes.com, By: Mark Horoszowski, Next Avenue Contributor)

The power of volunteering has been documented for the last 2,500+ years, however a slew of recent research is shedding even more light onto its surprising benefits. Science now proves what great leaders and philosophers have known for years:

“One of the great ironies of life is this: He or she who serves almost always benefits more than he or she who is served.” – Gordon Hinckle

Here are five surprising benefits of volunteering:1. Volunteering time makes you feel like you have more time. Wharton professor Cassie Mogilner wrote in the Harvard Business Review that her research found those who volunteer their time feel like they have more of it. This is similar to other research showing that people who donate to charity feel wealthier.Said Mogliner: “The results show that giving your time to others can make you feel more ‘time affluent’ and less time-constrained than wasting your time, spending it on yourself, or even getting a windfall of free time.”

2. Volunteering your skills helps you develop new skills. In my experience, skills-based volunteering is an excellent opportunity to develop talents to help you get ahead in your career. In fact, an article in Stanford Social Innovation Review called skills-based volunteering overseas “the next executive training ground.”

3. Volunteering your body helps you have a healthier body. A Corporation for National & Community Service report noted: “Research demonstrates that volunteering leads to better health… those who volunteer have lower mortality rates, greater functional ability, and lower rates of depression later in life than those who do not volunteer.”The fact that volunteering has been proven to make you healthier is reason enough to engage in pro bono activities. For more information on this, read “Can Volunteering Lower Your Risk of Heart Disease?”

4. Volunteering your experience helps build your experience. We consistently see this with highly skilled professionals like investment bankers and business consultants. Also, volunteering in a new industry will give you knowledge to help you switch fields. And if you want to move from the corporate world to the nonprofit sector, volunteering first can help prove your commitment. Beyond our own research, The New York Times, The Wall Street Journal and Next Avenue have published articles about how volunteering can help you earn your next job.

5. Volunteering your love makes you feel more love. Admittedly, love is a hard thing to measure. But when researchers at the London School of Economics examined the relationship between volunteering and measures of happiness, they found the more people volunteered, the happier they were. Volunteering builds empathy, strengthens social bonds and makes you smile — all factors that increase the feeling of love.How to Find Volunteering Opportunities

So how can you get started volunteering? It’s remarkably easy. Post your intentions on Facebook and/or LinkedIn to get connected to an organization in your network. You can also use LinkedIn’s For Good program, Catchafire or VolunteerMatch to find local opportunities and MovingWorlds.org to find international skills-basedvolunteer projects.

5 Ways to Work In Fitness During the Holidays (Article Courtesy of: www.southbeachdiet.com)

For most people, early December through New Year’s is the busiest time of year. So it’s not surprising that between shopping for gifts, attending holiday gatherings, and seeing to the rest of your regular responsibilities, a daily fitness routine can go by the wayside. But even if your schedule is jam-packed, it doesn’t mean you should give up working out altogether. Exercise is an important part of a healthy lifestyle, and it’s a great way to help you maintain your weight during the holiday season — or to continue your weight loss program. Remember, every little bit of activity can boost your health, help burn calories, and keep you energized all season long!

1. Make a regular exercise date with yourself — or a buddyThe hustle and bustle of the holidays can take a toll on your health if you don’t make time to take care of yourself. As you’re preparing your holiday to-do list, take a long, hard look at your calendar and slot in time for your workouts. Use your smartphone to set reminders, so your exercise date won’t slip your mind, even on your busiest days. Working out with a buddy can also help you both stay accountable and stick with your daily fitness regimen. Carve out at least 20 minutes for cardio-conditioning or core-strengthening exercise on most days of the week. And when that’s just not possible, use the time slot on an “off” day to enjoy some quiet time.

2. Save time with intervalsInterval exercise not only helps you burn calories and fat faster than exercising at a steady pace, it also strengthens your heart and helps keep it healthy. Dr. Arthur Agatston, creator of the South Beach Diet, recommends that you work in at least 20 minutes of interval exercise, in which you alternate short bursts of intense activity with easier recovery periods, on most days of the week. Walking outdoors (if it’s cold, bundle up and be careful of icy patches) is the simplest way to do interval training, but you can also do intervals indoors when the weather is inclement. Try doing intervals on the treadmill, elliptical, or a stationary bike, or simply do some interval jumping jacks or running in place in your living room. You can also take your interval workout to the mall: Walk in intervals around the perimeter before, during, or after holiday shopping.

3. Don’t forget your coreOn days when you’re not doing interval exercise, do some core-strengthening exercises to target the vital muscles in your back, abdomen, pelvis, and hips. These muscles are critical for posture, flexibility, balance, and stability. When you have a strong core, you’ll find that day to day activities like lifting those heavy holiday grocery bags or your luggage into the overhead become much easier. Here’s a quickie core-strengthener that will get you off the couch: Lie on the floor (or on a mat if you like) with your butt against the couch and your legs at a 90-degree angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform 2 to 3 sets of 15, or as many as you can.

4. Turn chores into an exercise opportunityWhen it’s time to get the house in shape for the holidays, set a timer on the oven or your cell phone for 10 minutes, and then see how much of your house you can declutter before the buzzer goes off. This will mean dashing from room to room as well as upstairs and down. Or, while you’re waiting for the water to boil or doing the dishes, relieve the tedium with 10 leg raises to each side and 10 to the rear. Or do some counter-top pushups: Stand back, put your hands on the edge of the counter, and do some half push-ups. Start with 5 and work up from there.

5. De-stress with yogaYoga is an excellent way to reduce seasonal stress while improving strength, flexibility, and balance. Set your alarm to get up a half hour earlier than usual in the morning to do some relaxation and breathing exercises. Or make time for some deep breathing during the work day: Sit comfortably with your eyes closed and your spine straight. Allow yourself to breathe naturally for a few minutes, letting go of any tension in your body. Then, begin inhaling and exhaling deeply and slowly, counting to 6 (about 6 seconds) during the inhalation, and doing the same count for the exhalation. Repeat six to ten times, and then return to your normal breathing. If you don’t know any formal yoga exercises, pick up a video at your local rental store, find a yoga workout online, or choose a yoga-on-demand program from your cable or satellite TV options.

10 Ways to Avoid HolidayWeight Gain (Article Courtesy of: www.webmd.com, by Susan G. Rabin, MA)

IExperts say portion control is key when the temptations are endless.It’s that time of year when extra calories lurk around every corner -- frosted cookies at the office, eggnog at your neighbor’s, jelly doughnuts for Hanukkah or chocolates in your stocking. All these extras add up, and if you’re like most Americans, you’ll put on a pound or two by New Year’s Day.So what’s the harm in a little holiday weight gain, especially if it’s just a pound? According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

But you don’t have to fall into this trap. It is possible to enjoy holiday goodies without putting on a single pound. “Portion control is the key,” says Susan Finn, PhD, RD. Finn serves as chairwoman of the American Council for Fitness and Nutrition. “I don’t believe you can’t eat food that you like -- even indulgences -- but it is the amount you eat,” she tells WebMD.

Of course, it’s not easy to go on portion patrol when the temptations are endless. That’s why WebMD compiled these tips to help you avoid overindulging.

1. Never Arrive HungryNew York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. “Don’t go to a party when you’re starving,” she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.

2. Divert Your AttentionMany people forget that there’s more to a holiday party than food, Goldberg tells WebMD. “Don’t look at the party as just a food event,” she says. “Enjoy your friends’ company or dancing. Focus on something other than food.” Finn agrees. She says chatting is a great diversion, whether you’re at a small family dinner or a large party. “Take your mind off of food and focus on the conversation.”

3. Pace YourselfHave you ever tried telling yourself you’ll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. “If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food.”To munch at a leisurely pace, Finn recommends putting your fork down between every bite. “This puts you in control.”

4. Count Your AppetizersWhen there are appetizers, it’s easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.

5. Outsmart the BuffetWhen dinner is served buffet-style, use the smallest plate available and don’t stack your food; limit your helpings to a single story. “Go for the simplest foods on the buffet,” Finn says. “Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips.”

6. Limit AlcoholAvoid drinking too much alcohol at holiday parties. “It’s not just about calories but about control,” Finn explains. “If you drink a lot you, won’t have as much control over what you eat.” If you feel out of place without a drink, Goldberg suggests sipping water or club soda, “so you have something to carry like everyone else.”

7. Be Choosy About SweetsWhen it comes to dessert, be very selective. “Limit your indulgences to small portions and only what is very sensual to you,” Goldberg says. Her personal rule on sweets: “If it’s going to have calories, it has to be chocolate.”

What about sampling several desserts, if you only take a tiny bite of each one? “You have to know yourself,” Goldberg says. “Some people can eat one bite of something and stop. I don’t think most people can do that. “If you know you’re the type who can’t stop at one bite, you’re better off taking a small portion of a single dessert than piling your plate with several treats you plan to “try.”

8. Bring Your Own TreatsWhether you’re going to a friend’s party or an office potluck, consider bringing a low-calorie treat that you know you’ll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.

And don’t feel your dessert has to be typical holiday fare. “Get away from rigid thinking about what holiday food has to be,” Goldberg says. “People love fruit.”

9. Limit ‘Tastes’ While CookingIf you do a lot of cooking during the holidays, crack down on all those “tastes.” “People lose their appetites when they’ve been cooking because they’ve been eating the whole time,” Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. “Just put the spoon in and taste a little bit,” Finn says. “It’s not grounds for a big scoop.”For tried-and-true recipes, dare yourself not to taste the dish at all until it is served.

10. Walk It OffMake a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for a while.

“Get people off the couch and move,” Finn says. “Go out for a walk as a family before or after the meal.” She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. “There’s something about activity that puts you in control.”

The Pathways to Wellness Newsletter will be published monthly as a component of Mountwest’s Campus Wellness Initiative with the goal of “working to ensure the health and wellness of Mountwest.”

For additional information, please email hrempdev@mctc.edu.

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GLAZED HAM WITH BLACKBERRY SAUCE(www.health.com)

Make the perfect glaze using the spiciness of the Dijon mustard to complement the tartness of the blackberry jam. This tasty main course has one-tenth the sodium ofa traditional cured ham.

Prep Time: 20 minutesCook Time: 2 hours, 30 minutes Yield: 16 servings plus leftovers (serving size: about 4 ounces ham and 3 tablespoons sauce).

Ingredients• 2 tablespoons Dijon mustard • 1 tablespoon brown sugar • 2/3 cup seedless blackberry jam • 1 teaspoon freshly ground black pepper • 1 (8- to 9-pound) smoked, bone-in ham

shank, trimmed • Cooking spray • Sauce: • 1 cup apple cider • 1/2 cup dry white wine • 1 cup seedless blackberry jam • 1 tablespoon Dijon mustard • 1 tablespoon fresh lemon juice

Preparations1. Preheat oven to 350°.

2. To prepare ham, combine 2 tablespoons mustard, sugar, 2/3 cup jam, and pepper in a small bowl; spread half of jam mixture over ham. Place ham on a broiler pan coated with cooking spray; insert a thermometer into thickest portion of ham. Bake at 350° for 2 1/2 hours or until thermometer registers 160°, basting with remaining jam mixture occasionally.

3. To prepare the sauce, combine the cider and wine in a small saucepan over medium heat; bring to a boil. Stir in 1 cup jam and 1 tablespoon mustard. Reduce heat to low, and cook until jam dissolves, stirring frequently. Remove from heat, and stir in juice. Serve with ham.

Nutrition Facts Calories per serving: 337Fat per serving: 12gSaturated fat per serving: 4gMonounsaturated fat per serving: 6gPolyunsaturated fat per serving: 1gProtein per serving: 31gCarbohydrates per serving: 25gCholesterol per serving: 100mgSodium per serving: 143mg

HEALTHY RECIPE

DECEMBER 2015

PATHWAYS TO WELLNESSNEWSLETTER