Follow the

Declutter DietLooking for a new

diet to help you

manage your weight?

Try the Declutter Diet.

Just be warned. If you’re a natural-born

slob, this might be

harder than swapping

kale for candy bars or

broccoli for burgers.

Instead of thinking about what to

eat, take a look

around you.

Is your office, kitchen table, or even your

car cluttered with mail, papers, garbage,

or dirty dishes?

A recent study found

that eating in a messy place may increase

your appetite for unhealthy snacks.1

If you want to eat healthier, start by

doing the dishes,

sorting your mail, and taking out the trash.

Send comments to

the editor:

evan.jensen@wellsource.com

TH

E Y

AX

IS

How to choose healthier fast food optionshttp://tinyurl.com/y7emd3vl

MORE

Skip the Fries If You Want to Live LongerEating fried potatoes may increase the risk for early death

INFORMATION FOR KEEPING HEALTHYOCT 2017

But researchers believe there are more reasons for the link between fries and early death. Those who eat a lot of fries are more likely to be overweight or obese, aren’t very active, and eat other unhealthy foods.

Want to live longer? Skip the French fries and other fried foods. Instead, eat more plant-based foods like leafy greens, legumes, onions, mushrooms, berries, and seeds to protect your heart and your health.

Make It Fun: The Ultimate Way to Burn More CaloriesPick an activity you enjoy to be more active

Do you want fries with that? It’s a typical question you’ll get if you hit the drive-thru or step up to the counter at a fast food restaurant. And most people say, “Yes.”

In fact, the National Potato Council says the average person in the United States eats about 112 pounds of potatoes a year. Less than one-third of those potatoes are baked. The rest are in fried form like French fries, hash browns, and potato chips.

And that’s a problem. A new study found that people who eat fried potatoes two times a week or more are twice as likely to die early as those who don’t.2

Eating foods made with trans fats, like French fries cooked in oil, raises LDL “bad” cholesterol levels and the risk for heart disease.

Not everybody is cut out to play football. That’s what a New Jersey high school student Joel Silver thought back in 1968. Maybe there was a way to put a spin on the sport to make it safer, easy to play anywhere, and something most people could do. That’s how Ultimate Frisbee was born.

Today, the sport is simply called “ultimate” – but it’s still played the same as it was nearly 50 years ago. Like football, players run up and down the field and pass a Frisbee to score touchdowns. In a normal

COMMENTS?

100-minute game, a player might run up to five miles. It’s a sport that burns an average of 477 calories per hour. And it’s a good form of exercise to strengthen your heart, lungs, and muscles, according to a recent study.3

Choose activities you enjoy

If you’re not among the estimated 825,000 people who like playing ultimate, find another way to be more active that you enjoy.

Walk, play tennis, run, swim, dance, lift weights, or join a kickball team. Even gardening can be a form of exercise that raises your heart rate, burns calories and fat, and keeps you healthy. Aim for 30 to 60 minutes of physical activity a day. And make it fun.

©Neil Gardner, Wikimedia

Baked sweet potato, zucchini, and carrot strips

Are You Addicted to Sugar? Take the quiz to find out:

T F

1. n n Do you have trouble waking up in the

morningandoftencrashintheafternoon?2. n n Doyouoftenhaveheadaches,

brainfog,ormoodiness?3. n n Doyoucravesweettreatsandcarbs

likepasta,bread,andwhiterice?4. n n Doyoufeelguiltyaftereating

sugarysnacks,theneatmore?5. n n Doyoueatsweettreatsordrink

asodaatleastonceaday?

Ifyouanswered“yes”toanyofthesestatements,you’reprobablyeatingtoomuchsugar.Maybeyoueatalotofcandyordessert.Butdidyouknowaddedsugarisalsofoundinmanyotherfoodslikecereal,yogurt,bread,andsauces?Ifyou’reeatingtoomuchsugar,yourbrainandyourbodywillkeepwantingmore.Fortunately,dietandlifestylechangescanhelp.

Monthly Health Challenge™

Curb Sugar Cravings

Minnesota resident Cassie Bjork felt bad when she ate an entire package of frosted sugar cookies. But that wasn’t enough to curb her sugar cravings. She nibbled on

chocolates, raw cookie dough, milkshakes, soft drinks, and cake, too. Sometimes she’d even head to the store at midnight just to buy some sugary snacks.

Each time she tried to cut back on sugary foods, she failed. A day or two without them, or sometimes just an hour or two without a sweet treat, and she’d be back to the grocery store, the vending machine, or her stash of goodies.

Cassie wasn’t overweight. But she knew her sugar craving was a big problem. She was a student learning to help people develop healthy eating habits. And she realized she was feeding her own sugar addiction.

CHALLENGE

Eat less sugar

to protect

your health

Sugar: The Body and Brain Connection“Most people do not realize that sugar has the same effect on the brain as cocaine,” says Cassie, now a registered dietitian. “It triggers the same reward centers as this dangerous drug. This clearly shows that it’s addictive.1 Sugar sensitivity is real and it can debilitate a person.”

Happily, Cassie made diet and lifestyle changes that helped her break the cycle of sugar addiction. And so can you. Understanding how addictive sugar can be and where it shows up in your diet can be a great place to start. Want to improve your diet and your health? Take the month-long Health Challenge to Curb Your Cravings.

Requirements to complete this HEALTH CHALLENGE™

1. Read“CurbSugarCravings.”2. Practiceeatinglesssugaronat

least22daysthismonth.3. Keeparecordofyourcompletedchallengein

caseyourorganizationrequiresdocumentation.

How to break the

sugarhabithttp://tinyurl.com/

yam859af

© Wellsource, Inc.All Rights Reserved.

Take the October Health Challenge!Curb Sugar Cravings: Eat less sugar to protect your health

Ask the Wellness Doctor:This Dr. Joe Raphael answers the question:

What can I do to sleep better at night?

References

1. Vartanian,L.,etal.(2016).Clutter,chaos,andoverconsumption:Theroleofmind-setinstressfulandchaoticfood environments. Environment and Behavior,49(2):215-223.https://doi.org/10.1177/0013916516628178

2.Veronese,N.,etal.(2017).Friedpotatoconsumptionisassociatedwithelevatedmortality:An8-yearlongitudinal cohort study. American Journal of Clinical Nutrition,106(1):162-167.doi:10.3945/ajcn.117.154872

3.Weatherwax,R.,etal.(2015).ThecardiovascularandmetabolicresponsestoUltimateFrisbeeinhealthyadults.Journal of Fitness and Research,4(3).http://tinyurl.com/ybzc3pdt

4.Beezhold,B.,etal.(2012).Restrictionofmeat,fish,andpoultryinomnivoresimprovesmood:Apilotrandomizedcontrolled trial. Nutrition Journal,11(9).doi:10.1186/1475-2891-11-9

5.Radd,S.(2016).Freshkale,avocado,andpomegranatesalad.Food as medicine: Cooking for your best health (p. 62).Warburton,Australia:SignsPublishingCompany.

Plant-baseddietstoimprove mood and

productivityhttp://tinyurl.com/

ybxvg4uj

Avoid These 4 Foods To Improve Your MoodStudy shows plant-based diet can make you feel better

Make It Fun: The Ultimate Way to Burn More Calories (continued from page 1)

Take a look at your diet. What do you typically eat for breakfast, lunch, dinner and snacks?

Go ahead. Be honest. If your diet isn’t exactly perfect, you’re not alone.

At least half of all adults in the U.S. eat fast food at least once a week, according to a recent Gallup survey. If you’re not ordering out, there’s a good chance you’re eating bacon and eggs, pepperoni pizza, and frozen turkey dinners at home.

It might seem easy to eat this way, but your food choices can have a big impact on your mood.

If you have feelings of depression, anxiety, and lack energy to be productive, a new study suggests removing four foods from your diet can help.4 What are they?

Get moving! Easy tips to get active

http://tinyurl.com/yb7eulj9

MORE“Find a way to stay active that brings more joy and fun into your day,” says Dr. Cedrick Bryant. He’s the chief science officer for the American Council on Exercise and worked with researchers on the Ultimate Frisbee study.

1. Red meat

2. Poultry

3. Fish

4. Eggs

Acid found in certain foods affects mood

People who eat meat, fish, eggs, and poultry consume higher amounts of arachidonic acid than those who don’t. This acid found in certain foods can interfere with brain function and mood.

But there’s an easy fix. In the study, it only took two weeks of avoiding these foods for people to show improvements in mood and happiness.

Want to improve your mood and your health? Take the challenge to avoid meat, fish, eggs, and poultry for just two weeks. Instead, eat more fruits, vegetables, whole grains, legumes, nuts, and seeds. Keep track of how you feel. You should notice a difference.

“You’ll be much more likely to stick with it for an extended period of time. We should never underestimate the importance of enjoyment and fun in our exercise routines.”

VIDEO

RECIPEFresh Kale, Avocado, and Pomegranate SaladLeafy greens, healthy

fats, and a zing of

flavor.That’swhatyou’llgetinthiseasy-to-makesaladrecipe:5

Ingredients10.5 oz kale leaves (stemsremoved)

1/4Clemonjuice3Toliveoil1/2tspsalt1/2Cpomegranate

seeds

1avocado,cubed

Directions1. Wash kale leaves.

Patdryorusesalad spinner.

2. Finelyshredkaleleaves.Putinalargebowl.

3. Add lemon juice,

olive oil, and salt.

Mixwell.Thenlet stand for

30 minutes.

4.Foldinpomegranate seeds

and avocado.

Makes 8 servings.

124caloriesperserving.

Sleep like a baby or toss

and turn all night? If you

have trouble sleeping,

you’re not alone. Research

shows that about one in three

adults don’t get the recommended

7 to 9 hours of sleep a night.1

Maybe you stay up late to get stuff

done, watch TV, or hang out with

friends. Or maybe you get to bed

at a decent time, but can’t get to

sleep or wake up often. It happens.

Whatever the reason, you need

your sleep to stay healthy and

reduce your risk for things like:2

● Obesity

● Diabetes

● High blood pressure

● Heart disease

● Stroke

● Mental health problems

● Accidents

Healthy Sleep Habits

If you want to get a better night’s

sleep, your doctor may be able to

help. Sleep disorders and certain

health conditions (like sleep apnea,

depression, pain) can interfere

with sleep. It’s important to find

out why you’re not sleeping

well to fix the problem.

For many people, getting

a better night’s sleep is a

matter of lifestyle choices.

Healthy sleep habits like these

can help you get your Zzzs:

1. Create a bedtime routine. Go to

bed at the same time every night,

even on weekends. And wake up

at the same time every morning.

Create a routine that starts at least

an hour before bedtime to help

you fall asleep.3

4. Be active. If you want to sleep

better at night, get 30 minutes or

more of physical activity each day.

In an earlier study, researchers

found that daily exercise helped

people sleep better at night, and

be more alert.5 Fit exercise into

your schedule at least a couple

hours before going to bed.

5. Manage stress in healthy

ways. If you’re stressed out,

you might find yourself staring

at the ceiling when you should

be sleeping. Avoid dealing with

stressful situations before bed.

Save those problems for another

day. Counseling, relaxation

techniques, healthy relationships,

humor, and even a balanced diet

can help you manage stress.

You deserve a good night’s sleep.

Create a bedtime routine and

make smart lifestyle choices, and

you’ll sleep better, have more

energy, and be healthier.

References

1. Watson, N.F., et al. (2015). Joint consensus

statement of the American Academy of Sleep

Medicine and Sleep Research Society on the

recommended amount of sleep for a healthy

adult: Methodology and discussion. Sleep,

38(8):1161-1183. doi: 10.5665/sleep.4886.

2. Centers for Disease Control and Prevention. (2016). 1 in 3 adults don’t get enough sleep.

CDC Newsroom. Accessed on September

8, 2017, from https://www.cdc.gov/media/

releases/2016/p0215-enough-sleep.html.

3. Harvard University. (2017). Getting the sleep you need. Accessed on September 8,

2017, from http://healthysleep.med.harvard.

edu/healthy/getting.

4. Harvard University. (2012). Blue light

has a dark side. Accessed on September 8,

2017, from https://www.health.harvard.edu/

staying-healthy/blue-light-has-a-dark-side

5. Loprinzi, P., et al. (2011). Association between objectively-measured physical activity and sleep. Mental Health and

Physical Activity, 4(2):65-69. https://doi.

org/10.1016/j.mhpa.2011.08.001.

A.

Q. What can I do to sleep better at night?

© Wellsource, Inc., Clackamas, Oregon. All rights reserved. For personal use only – do not make unauthorized copies.

Written by Joseph Raphael, DrPH, MBA, LMFT, MA, CHES, HAPM

2. Turn off electronics 1 to 2 hours

before bed. Watching a TV show

or movie can keep your brain

active when you’re trying to go to

sleep. Research shows light from

electronics like a smartphone,

tablet, computer or other device

disrupts sleep,4 even if you turn

them off at bedtime. Bright lights

can also keep you awake longer. So

dim or turn off lights for a better

night’s sleep. Controlling noise

and temperature can also help

promote sleep.

3. Avoid caffeine and alcohol

before bed. Drinking coffee,

energy drinks, and soda with

caffeine might give you a boost

of energy. But drink them too late

in the day, and you’ll have trouble

falling asleep later. Alcohol might

help you fall asleep, but you won’t

sleep soundly through the night.

People who have a drink before

bed typically wake up more often

because of breathing problems

like sleep apnea and to use

the bathroom.

or S le ep Like a Baby?

Do You Toss & Turn?

Are You Addicted to Sugar? Take the quiz to find out:

T F

1. n n Do you have trouble waking up in the

morning and often crash in the afternoon?2. n n Do you often have headaches,

brain fog, or moodiness?3. n n Do you crave sweet treats and carbs

like pasta, bread, and white rice?4. n n Do you feel guilty after eating

sugary snacks, then eat more?5. n n Do you eat sweet treats or drink

a soda at least once a day?

If you answered “yes” to any of these statements, you’re probably eating too much sugar. Maybe you eat a lot of candy or dessert. But did you know added sugar is also found in many other foods like cereal, yogurt, bread, and sauces? If you’re eating too much sugar, your brain and your body will keep wanting more. Fortunately, diet and lifestyle changes can help.

Monthly Health Challenge™

Curb Sugar Cravings

Minnesota resident Cassie Bjork felt bad when she ate an entire package of frosted sugar cookies. But that wasn’t enough to curb her sugar cravings. She nibbled on

chocolates, raw cookie dough, milkshakes, soft drinks, and cake, too. Sometimes she’d even head to the store at midnight just to buy some sugary snacks.

Each time she tried to cut back on sugary foods, she failed. A day or two without them, or sometimes just an hour or two without a sweet treat, and she’d be back to the grocery store, the vending machine, or her stash of goodies.

Cassie wasn’t overweight. But she knew her sugar craving was a big problem. She was a student learning to help people develop healthy eating habits. And she realized she was feeding her own sugar addiction.

CHALLENGE

Eat less sugar

to protect

your health

Sugar: The Body and Brain Connection“Most people do not realize that sugar has the same effect on the brain as cocaine,” says Cassie, now a registered dietitian. “It triggers the same reward centers as this dangerous drug. This clearly shows that it’s addictive.1 Sugar sensitivity is real and it can debilitate a person.”

Happily, Cassie made diet and lifestyle changes that helped her break the cycle of sugar addiction. And so can you. Understanding how addictive sugar can be and where it shows up in your diet can be a great place to start. Want to improve your diet and your health? Take the month-long Health Challenge to Curb Your Cravings.

Requirements to complete this HEALTH CHALLENGE™

1. Read “Curb Sugar Cravings.”2. Practice eating less sugar on at

least 22 days this month.3. Keep a record of your completed challenge in

case your organization requires documentation.

How to break the

sugar habithttp://tinyurl.com/

yam859af

© Wellsource, Inc., Clackamas, Oregon. All rights reserved.

9 Ways to Curb Sugar CravingsAre you eating a lot of foods with added sugar like Cassie was? You’ll find that you will need to do more than “just decide” to control those cravings. It’s a process that isn’t always perfect. Learning to control sugar cravings is similar to dealing with any other kind of addiction.

“Keep in mind that getting control of any addictive-type problem nearly always requires multiple efforts,” says Dr. Douglas Lisle, author of The Pleasure Trap. “If at first you don’t fully succeed, keep trying and keep learning. Remember, most cigarette smokers finally quit on the eighth serious attempt.”6

The Trouble with Added SugarIf you ate only whole foods, you’d still be consuming sugar. It’s naturally found in many fruits, vegetables, whole grains, legumes, nuts, and seeds.

Sugar found in whole foods isn’t a big problem. The problem is added sugar. And sugar is added to a lot of foods, like drinks, desserts, yogurt, cereal, and sauces. How harmful is it? A recent study found that an estimated 180,000 deaths a year are linked to sugary beverages like soda and energy drinks.2

Too much sugar can increase your risk for:3

✓ Weight gain

✓ Tooth decay

✓ Heart disease

✓ Stroke

✓ Diabetes

✓ Liver damage

✓ Kidney damage

✓ High cholesterol

✓ High blood pressure

✓ Certain types of cancer

Ready to curb your sugar cravings? Here are 9 ways to retrain your brain and your body to eat less sugar:

1. Read food labels. Watch out for ingredients like fructose and sucrose. Check the amount of sugar in a single serving. How does it measure up to recommended limits per day (no more than 37.5 grams for men, 25 grams for women)? Keep track of how much sugar you eat.

2. Eat healthy foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Whole foods contain more fiber and complex carbohydrates that can help you feel fuller longer and curb sugar cravings.

3. Use the Glycemic Index.

Foods that cause rapid spikes in blood sugar levels have a high Glycemic Index. Take a look at this list of 100 common foods (http://tinyurl.com/y8qcescr). Foods with Glycemic Index of 55 or less take longer to digest and control blood sugar.

4. Be more active. Exercise helps use glucose (a form of sugar) as energy. But eat too much without enough exercise, and excess glucose is stored as fat.

5. Get tested. Ask your doctor about an Hg A1C test. This test measures your blood sugar level over the last couple of months. Have diabetes or are at risk for the disease? This test will tell you.

6. Get enough sleep. Lack of sleep causes changes in levels of two hunger hormones (ghrelin and leptin). When you’re sleep deprived, hunger and food cravings can go up.

7. Eat a healthy breakfast. New research shows that eating a protein-rich breakfast can help curb sugar cravings later.7 Add nuts to Greek yogurt or a smoothie. Make a tofu omelet. Or mix fruit with cottage cheese.

8. Practice distraction. The next time you’re craving a sweet treat, distract yourself for at least 30 seconds. Research shows a 30-second time-out can be enough to keep you from giving in to a craving.8

9. Drink more water. If you’re used to sipping sweet tea, soft drinks, or coffee with sugar or a sweet creamer, cut back. You might still be dehydrated. And that can increase cravings. Drink more water instead. If you don’t like the taste of plain water, flavor it with fresh lemon, lime, or cucumber slices.

Sugar:

Diet soda vs. regular sodahttp://tinyurl.com/ybdfq9lg

References1. Ahmed, S.H., et al. (2013). Sugar addiction: Pushing the drug-sugar analogy to the limit. Current Opinion in

Clinical Nutrition and Metabolic Care, 16(4):434-439. https://www.ncbi.nlm.nih.gov/pubmed/237191442. Singh., G.N., et al. (2015). Estimated global, regional, and national disease burdens related to sugar-

sweetened beverage consumption in 2010. Circulation, 132(8). http://circ.ahajournals.org/content/132/8/639.3. Yang, Q., et al. (2014). Added sugar intake and cardiovascular disease mortality among U.S. adults.

JAMA Internal Medicine, 174(4):516-24. https://www.ncbi.nlm.nih.gov/pubmed/244930814. American Heart Association. (2017). Added sugars. Accessed on Sept. 8, 2017, from http://tinyurl.com/y78jqvaa.5. Welsh, J., et al. (2011). Consumption of added sugars is decreasing in the United States. American

Journal of Clinical Nutrition, 94(3):726-734. http://ajcn.nutrition.org/content/94/3/726.full6. Lisle, D. (2006). The Pleasure Trap: Mastering the hidden force that undermines health & happiness. Encinitas, CA7. Leidy, H.J., et al. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and

neural signals controlling energy intake regulation in overweight/obese, ‘breakfast-skipping,’ late-adolescent girls. American Journal of Clinical Nutrition, 97(4):677. http://dx.doi.org/10.3945/ajcn.112.053116

8. Weil, R., et al. (2014). Effects of simple distraction tasks on self-induced food cravings in men and women with grade 3 obesity. Obesity Society. http://research.usc.edu.au/vital/access/manager/Repository/usc:14953

© Wellsource, Inc., Clackamas, Oregon. All rights reserved.

10 natural ways to sweeten food

http://tinyurl.com/q9czsos

How Much Added Sugar is Safe?

The American Heart Association recommends the following for added sugar:4

• Men: No more than 37.5 grams or 9 teaspoons of added sugar per day.

• Women: No more than 25 grams or 6 teaspoons of added sugar per day.

You need more than a measuring spoon to keep track of how much sugar you consume. It’s hidden nearly everywhere. And a lot of it. For example, it’s common for one can of soda or one candy bar to be filled with a day’s worth of added sugar. Added sugar is a big reason why the average adult consumes 76.7 grams of sugar per day or 19 teaspoons.5

A food is high in sugar if any of these sweeteners listed below is one of the top three ingredients, or if there are three or more listed in the ingredients list. Here are the key words to look for on labels:

n Sugar/brown sugar

n Fructose

n Sucrose

n Honey

n Corn syrup

n Molasses

n Maltodextrin

n Maltose (malt sugar)

n Invert sugar

n Evaporated cane juice

n Turbinado sugar

n Beet sugar

n Barley malt syrup

n Brown rice syrup

n Date sugar

n Raw sugar

Instructions

1. Post this calendar where you will see it daily (bathroom, kitchen, bedroom, etc.).

2. Record the number of days you ate less sugar.3. Use the calendar to record the actions and choices you make to eat less sugar.4. At the end of the month, total the number of days you ate less sugar.

You must do this on at least 22 days this month to complete this challenge. Then keep up the practice for a lifetime of best health.

HC = Health Challenge™ ex. min. = exercise minutes MONTH:

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAYWeight

& weekly summary

______ Number of days this month I ate less sugar

______ Number of days this month I exercised at least 30 minutes

Other wellness projects completed this month:

__________________________________________________________________________________

__________________________________________________________________________________

Name _______________________________________________ Date __________________________

HC

ex. min._______

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ex. min._______

Health Challenge™ Calendar

Curb Sugar Cravings

© Wellsource, Inc., Clackamas, Oregon. All rights reserved.

CHALLENGE

Eat less sugar

to protect

your health