Developing Personal Resiliency

LIVING HEALTHY Newsletter September/October 2017 Volume 3, Issue 8

Much of the scientific research on resilience — our ability to bounce back from adversity — has focused on how to build resilience in children. But what about the grown-ups? While resilience is an essential skill for healthy childhood development, sci-ence shows that adults also can take steps to boost resilience in middle age, which is often the time we need it most. Midlife can bring all kinds of stress-ors, including divorce, the death of a parent, career setbacks and retirement worries, yet many of us don’t build the coping skills we need to meet these challenges. Click the image below to watch a segment with Dr. Lynise Anderson, Dean of Student Affairs and Campus Wellness at Ferrum College, and learn more

about how to develop personal resiliency.

“Autumn shows us how beautiful it is to let things go.” -Unknown Author Somehow, even with the temperature getting cooler and leaves changing colors, stressful situations seem to be a nor-mal part of our everyday lives. In this issue, we provide some great tips for developing personal resiliency and 5 ways to enjoy fitness at work! There are also some tasty, healthy recipes for you to enjoy!

Brittany Coles, M.P.H

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YOU DON’T HAVE TO GO IT ALONE!

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doctor’s treatment plan, disease management programs give you

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‘You Can’t Eat Sugar’ and Other Diabetes Myths

A diabetes diagnosis means you have a lot to learn about the disease – including sifting fact from fiction. Find the truths behind some com-mon diabetes myths here. If you assume a diabetes diagnosis means you’re fated to a life full of bland foods, think again. The truth is that plenty of tasty foods have a place in your diet. Below are the truths behind some common diabe-tes myths. Myth: People with diabetes can’t eat sugar and require special “diabetic” foods. Fact: If your blood glucose levels are under control, some sugar can be part of your diet. In fact, a diabetes diet is no different than a healthy diet. Just like people without diabetes, you should limit foods high in saturated fat, trans fat, sodium and added sugar. Your diet should be rich in whole grains, fruits, vegetables, low-fat and nonfat dairy

and lean proteins. Myth: Eating too much sugar caus-es diabetes. Fact: Diabetes is not caused by eat-ing sugar. Refined sugar that’s found in foods is com-pletely different than “blood sugar.” • Type1 diabetes occurs when people have little or no insulin in their body. • Type 2 diabetes occurs when your body cannot properly

use the insulin it makes. In time, it is no longer able to make enough insulin to keep up. Insulin is responsible for moving glucose from the bloodstream to the cells. If you don’t have insu-

lin, the glucose stays in the blood-stream. This is why people with dia-betes have “high blood sugar.” Myth: I have diabetes, but I don’t have the serious kind. Fact: All types of diabetes – type 1,

type 2 and gestational (diabetes that occurs during pregnancy) – are seri-ous. Even if you don’t have to take insulin or medication, your blood sug-ar levels still need to be managed. Poorly-controlled diabetes can lead to

serious health prob-lems, such as heart disease, nerve dam-age, kidney failure and blindness. Myth: I can’t exer-cise because I have

diabetes. Fact: Most people with diabetes should exercise. It is often part of a diabetes treatment program. Regular exercise helps your body use insulin better. Talk to your doctor first before you start or increase your activity. Myth: I don’t have a family history of diabetes, so I won’t get it. Fact: Plenty of people who are diag-nosed with diabetes don’t have a family history of the disease. And, many people with a family history of diabetes will never get it. Having a

family history of diabetes does raise your risk, though. There is nothing you can do to prevent type 1 diabetes. But, you can take steps to cut your risk of type 2 diabetes by making some changes to your lifestyle. Re-search shows that reducing your body weight by 5 percent to 10 per-cent – 10 to 20 pounds for someone who weighs 200pounds – can cut your diabetes risk in half. If you have more questions about diabetes, talk to your doctor. He or she will be able to separate fact from fiction.

http://www.uhctogether.com/healthyatcola/assets/pdf/18292.pdf

Pumpkin Spice Trail Mix

Adding pumpkin to just about anything screams “fall is here,” and trail

mix is a great way to munch on the good-for-you squash.

Ingredients

1/4 cup whole cane sugar

2 teaspoons cinnamon, ground

2 teaspoons paprika

1 teaspoon pumpkin pie spice

1 cup unsalted whole almonds

1 cup rolled oats

1 cup unsalted pecan halves

1 cup roasted salted pepitas (shelled

pumpkin seeds

1 cup walnut halves

1/4 cup pumpkin puree

2 tablespoons all-natural apple juice

2/3 cup dried cranberries

2/3 cup raisins

Instructions

Preheat oven to 250. mix whole cane

sugar, cinnamon, paprika, and pumpkin

pie spice in small bowl. Set aside.

Place almonds, oats, pecans, pepitas,

and walnuts in large bowl. Mix together

pumpkin puree and apple juice; pour

over nut mixture and toss until nuts are

evenly coated. Sprinkle with spice mix-

ture, tossing to coat well. Spread evenly

on two baking pans.

Bake 30 to 35 minutes, stirring halfway

through cook time. Cool completely. Stir

in cranberries and raisins. Store in airtight

container.

The first 3 people to send an email with the hidden message revealed will win a gift card!!

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Jordan D (Bluefield College) Abbey R (Bluefield College)

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5 Ways to Enjoy Fitness at Work

When it feels like all you do is work, work, work, work, work, exercise can be a welcome re-lief from your desk. Sitting for extended periods damages your back, degenerates your muscles, slows brain function, and increases risk for heart disease. What can help, however, is making reg-ular movement a part of your work day. Here is a 10-minute routine you can do to counter the sedentary hours. Tricep Dips (10 Reps) How to do them: On a stable chair, position your hands shoulder width apart at the edge of the chair. Slide your butt off the chair and extend or bend your legs in front of you. Straighten your arms, and bend from the elbows keeping them close to your sides. Continue lifting your torso up and down. Chair Squats (20 Reps)

How to do them: Extend arms in front of you and stand in front of your chair. Have your feet be a little wider than hip width apart. Push your hips back slowly

on the chair, without fully sitting down. Make sure your knees do not migrate pass your ankles, then slowly move your weight into your heels and stand up off the chair. Make sure to squeeze your glutes and keep midsection activated. Push Up Plank With Shoulder Taps (30 Reps)

How to do them: Posi-tion your body on the floor in a push up posi-tion. Make sure your shoulders are aligned above your wrists. Keep core activated and

squeeze your glutes. Tap your right shoulder with your left hand, and vise versa. Do not sway your hips back and forth. High Knees (20 Reps) How to do them: Standing in place with your feet hip width apart and making sure you have enough floor space, drive your right knee towards your chest and quickly place it back on the ground. Follow

immediately by driving your left knee towards chest. Continue to alternate legs as quickly as possible. Keep upper body upright and your midsection engaged. Incline Push Ups (10 Reps) How to do them: Place your hands on the chair seat shoulder width apart with your shoulders aligned directly above the wrists. Extend your legs straight behind you, feet together and on your toes so all your body weight is on your hands and feet. Make sure you are squeezing your glutes and engaging your core. Keep elbows rotated inwards toward your ribs, and slowly lower your chest towards the floor. Once your elbows bend slightly beyond 90 degrees, push your torso off the floor and extend arms back to starting position. Repeat entire circuit 4 times. https://www.google.com/amp/www.elle.com/beauty/health-fitness/

news/amp34350/desk-exercises/

Trust the Process

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Slow and Steady: How to Lose Weight and Keep it Off

Looking for solid weight loss advice? Set modest goals and take it slowly if you want to keep pounds off. Your skirt is too tight. You can’t zip your jeans. You don’t even want to think about putting on a swimsuit. You look in the mirror and mutter about how you’ve got to lose weight. Though there’s enough dieting advice out there to fill a dozen refrigerators, be wary of programs that offer quick weight-loss solutions. Remem-ber, modest goals and a slow course will in-crease your chances of both losing the weight and keeping it off. Back to basics If you are really serious about long-term weight loss, look to change habits, not slash calories and deprive yourself. Start with these tips: Maintain a sensible calorie intake If you cut back too much, you will risk failure and lose mus-cle tissue - not fat. A one- to two-pound per week weight loss is optimal. Spread your calories evenly throughout the day. Do you eat as little as possible during the day so

you can “save” calories for later? This approach almost always backfires. You’ll find your-self raiding the kitchen in the late afternoon. On an 1,800-calorie meal plan, for instance, aim to have 300 to 500 calories at your meals. This leaves room for two snacks of 100 to 200 calories in be-tween. Eat every three hours to keep hunger at bay. Combine food groups for best blood sugar con-trol This also helps keep you feeling satisfied and away from the cookie jar. Examples would be: one or two eggs with a whole-grain English muffin, salad with tuna and a little olive oil, hearty bean soup, oatmeal with a handful of walnuts, low-fat cottage cheese with almonds and sliced fruit. Eat high-fiber foods that are wholesome and satisfying These will keep you full without breaking your calo-rie budget. Eat bean soups, lots of cooked vegeta-bles, salads and whole grains (brown rice, barley, whole-grain breads and cereals). Also include some healthy fat in your meal plan, such as some avocado, nuts or olive oil. Keep a food journal Write down everything that you eat and drink for at least three days, along with the time. Little things can add up. Are you drinking some of your calo-

ries that you are not aware of? Picking at leftovers? Going long periods without eating? Do you eat most of your calories in the latter part of the day? Are you getting enough healthy fat and protein? Are your carbohydrates coming from wholesome sources or are they refined (lots of white bread, pas-tas)? Be positive Don’t approach this with a diet mentality. You are changing your eating habits for health, weight control and quality of life. Feeding your body nutritious food is truly a gift you can give yourself. Exercise! If you want to trim down, you will need to include regular exercise in your life on most days of the week. Walk briskly, swim, bike - work up to anything that will get your body moving. To lose weight, aim to work in 60 to 90 minutes, five days a week. Working with light weights at least twice a week can help keep your muscles from wasting and your bones from shrinking. Always check first with your doctor before you increase your activity level. Losing weight isn’t just a matter of looking good but of staying healthy. Carrying extra pounds puts you at risk for developing many diseases, especially heart disease, stroke, diabetes and cancer. http://www.hialeahfl.gov/index.php?option=com_docman&view=download&alias=294-weight-management-newsletter&Itemid=373&lang=en

Chicken Tortellini Soup Chunks of chicken and vegetables share the bowl with lightly cooked, iron-rich

leafy greens and plump, cheesy tortellini in this health dinner soup recipe.

INGREDIENTS • 12 ounces skinless, boneless chicken breast

halves • 2 teaspoons olive oil • 3 cloves, garlic, minced • 2 (14.5 ounce) cans reduced-sodium chicken

broth • 3 cups sliced fresh mushrooms • 1 3/4 cups water • 2 carrots, cut into matchstick strips (1 cup) • 2 cups packed torn fresh purple kale or spin-

ach • 1 teaspoons dried tarragon, crushed • 1 (9 ounce) package refrigerated cheese-

filled tortellini

DIRECTIONS

Cut the chicken into 3/4-inch pieces. In a Dutch oven heat olive oil over medium-high heat. Cook and stir chicken and garlic in hot oil for 5 to 6 minutes or until chicken is no longer pink. Stir in chicken broth, mushrooms, water, car-

rots, kale (if using), and tarragon.

Bring mixture to boiling; reduce heat. Simmer, covered, for 2 minutes. Add tortellini. Simmer,

covered, for 5 to 6 minutes more or until tortellini is tender. Stir in the spinach (if using).