April 2013 Wellness Online

April is National Irritable Bowel Syndrome Month
and National Distracted Driving Awareness Month

Take in 100 Fewer Calories Daily and Lose 10 Pounds in a Year
Focus Behind the Wheel
Irritable Bowel Syndrome
Why Alcohol Misuse is Dangerous
Dr. Oz Video: Lose Weight While You Sleep
Source4Women Webinar: Dealing with Difficult People
Monthly Health Tip
Monthly Recipe

lose weight

Did you know? If you take in 100 fewer calories a day, you can lose up to ten pounds in one year.*

Little changes can make a difference. Sometimes, it's easier to tackle small steps instead of trying to make a lot of big changes all at once. Simple suggestions, such as those listed here, which trim at least 100 calories from your diet, can help you cut back on your calories.

Use two tablespoons of light whipped butter instead of two tablespoons of regular butter.
Substitute two tablespoons of chicken broth for one tablespoon of oil when sautéing or stir-frying.
Eat fresh fruit instead of dried fruit or fruit juice.
Choose thin-crust instead of thick-crust pizza.
Order coffee with skim or one percent milk instead of cream or regular milk.

Source

myuhc.com - Jane Schwartz Harrison, RD, Staff Nutritionist

IBS

Irritable Bowel Syndrome

Causes and Treatment

What is it?
If you have symptoms of abdominal pain with constipation or diarrhea or alternating periods of each and no other cause can be found after an exhaustive evaluation, your physician will probably diagnose you as having irritable bowel syndrome (IBS). As many as one in five people qualify for this label, although fewer than half seek medical attention for it.

How bad is it?
IBS is neither life-threatening nor progressive. But it is a distressing and chronic condition - the second highest cause of absenteeism after the common cold.

What causes it?
The cause of IBS is unknown. Many theories have been proposed, from stress and/or underlying emotional disorders to physical traits in the intestines that may make them hypersensitive to stimulation.

How do I know I have it?
Only after your physician has looked for every identifiable cause of your symptoms and has come up empty-handed, can you be sure that this is what you have.

What can I do about it?
A close relationship with your physician is the foundation for dealing with perplexing symptoms of abdominal pain with altered bowel function. Expect a lengthy and thorough evaluation including x-rays, endoscopies and batteries of laboratory tests.
While the evaluation is proceeding, there are a number of general measures you can take to improve bowel function. Managing your diet is key to controlling IBS, as certain foods can trigger IBS flare-ups. These include fatty foods (deep-fried or very oily foods), sodas, caffeine, chocolate, artificial sweeteners, and dairy products.

Points to remember:

Irritable bowel syndrome is the most common complaint seen by physicians who specialize in digestive diseases.
Only after every other cause of your symptoms has been excluded can you be sure this is the right diagnosis.
IBS is not life-threatening or progressive.
There are many possible ways to manage IBS. Working closely with your physician is fundamental to proper treatment.

Focus Behind the Wheel

According to the National Safety Council, thousands die needlessly each year because people continue to use their cell phones while driving, handheld or hands-free. Join the National Safety Council this April in urging those you care about to:

Stop using cell phones while driving.
Understand the dangers of the cognitive distraction to the brain.
Inform people who call you while driving that you would be happy to continue the conversation once they have reached their destination.
Tell others about the dangers of cell phone distracted driving.

alcohol

Why Alcohol Misuse Is Dangerous

Drinking alcohol in excess is a risky behavior that can have lasting effects on your health.

Every two minutes, someone dies because of alcohol. In fact, excessive drinking is the third-leading lifestyle-related cause of death in the U.S. Drinking alcohol is linked to more than 60 health issues.

When you drink in excess, the effects of alcohol aren't limited to you. Your drinking can also hurt someone else. Half of all alcohol-related deaths are due to unintentional injuries, such as car accidents for example.

A public health problem: how alcohol misuse hurts others
Excessive alcohol use hurts us all. It reaches into every aspect of society and has an economic impact as well. Look at the facts:

Motor vehicle crashes are the leading cause of death of people under the age of 35; alcohol is involved in more than half of these fatal crashes.
In 2005 alone, there were more than 1.6 million hospitalizations and 4 million emergency room visits for alcohol-related conditions.
Underage drinking is a huge public health problem.
Approximately 5,000 people under age 21 die annually from injuries caused by drinking alcohol.

Excessive drinking defined
Heavy drinking and binge drinking fall under the category of "excessive drinking."

Heavy drinking:

More than one drink per day on average for women.
More than two drinks per day on average for men.

Binge drinking:

More than four drinks during one occasion (generally in a two-hour period) for women.
More than five drinks during one occasion for men.

One drink is considered:

12 oz. of beer or a wine cooler
5 oz. of wine
1.5 oz. of distilled liquor (for example, vodka, rum or whiskey).

Be responsible
If you are 21 years of age or older and choose to drink, do so in moderation. Women should only have up to one drink per day, and men should only have up to two drinks each day. It is not safe to drink any amount of alcohol during pregnancy. Never drink alcohol before or while driving, or when participating in any other activities that require skill or concentration.

Help is readily available, but you have to be proactive. To start, you have to let someone know you need help. Don't be ashamed to speak up, either for yourself or a loved one. If you think a problem is developing, tell your doctor right away. It may seem like a hard step right now. But in the long run, you'll be glad you took it.

Better Health with Dr. Oz: Lose Weight While You Sleep
Research shows that lack of sleep can sabotage weight loss. Follow these tips to sleep yourself skinny. View this video for more information!

Source4Women Online Seminar

Dealing with Difficult People
April 9, 12:30 p.m. ET, 11:30 a.m. CT
You can find difficult people in every aspect of your life – family, friends, co-workers and neighbors. You might even be surprised that at some point in your life, you may even have been labeled as a difficult person! In this seminar, you'll learn about different types of difficult people, how to develop strategies for dealing with them and how to minimize the impact they have on your life. You may even find that having difficult people in your life may enrich your own.

To register for an upcoming Source4Women online seminar, visit www.source4women.com and click on "Online Seminars & Events." All seminars are recorded and archived for viewing after the live seminar date.

April Health Tip: Exercise your funny bone!

Researchers are finding that laughter helps reduce stress and may lower your blood pressure.

April Healthy Recipe: Blueberry Nectarine Crisp

This refreshing springtime dessert is nutritious as well as delicious.

Ingredients:
5 cups blueberries
2 large nectarines, peeled, chopped
2 Tbsp brown sugar
1 Tbsp all purpose flour (can substitute whole wheat or cake flour)
Zest of 1 lemon

Granola Topping
1 1/2 cups regular oats
1 oz (2 Tbsp) chopped pecans
1 oz (2 Tbsp) chopped almonds
1 oz (2 Tbsp) chopped walnuts
1/4 cup pure maple syrup
1/2 tsp cinnamon
Pinch salt
Optional: vanilla low fat frozen yogurt, ice cream or whipped topping

Directions:

Combine the first 6 ingredients in a medium bowl; toss to coat. Spoon fruit mixture into an 11 x 7-inch baking dish. For the topping, combine all ingredients and toss to evenly coat oat mixture and nuts with syrup. Sprinkle granola over the blueberry nectarine mixture. Bake at 375 degrees for 30 minutes.

Yield: 8 servings

Nutrition Facts:
Calories: 241 - Fat: 8 g

Saturated Fat: 1 g - Cholesterol: 0 mg
Carbohydrate: 41 g - Protein: 5 g
Sodium: 16 mg - Dietary Fiber: 5 g