DID YOU KNOW?

Over 43,000 pints of donated blood is used daily in the United States and Canada. One pint of blood can save up to three lives and someone needs blood about every two seconds. There are four red blood cell types that can donate (Type A, B, AB and O). Save lives by donating today! Find a local blood drive by going to redcross.org.

HEALTH HISTORY AND YOU By: Emilee Traxler

The saying “history has a way of repeating itself” is not just about events in world history, it can also affect you closer to home. When your doctor asks you all those questions about family health, they are using your family health history as a predictor for your own health. Knowing your family health history may help you determine your risk for diseases or know when to complete preventative screenings.

Why is it important to know? Your family’s history of disease is strongly linked to your risk for chronic disease, such as heart disease, cancer and diabetes. If someone in your family has a chronic disease, you are more likely to have the disease at some point in life. Information on family health history, even incomplete information, can help your doctor determine which types of screening tests you should take and when they should begin. Whose history should you know? Ideally, it is best to know your whole family’s history. Start with your immediate family, mother, father and siblings. Information about your grandparents, aunts and uncles can also be helpful. Share the information with your health care provider and communicate any new changes to the information as soon as you can.

How do you collect information? Start by talking with your family members. Collect major medical conditions, age of diagnosis, age of death, cause of death and ethnic background. If needed, you can look at death certificates and family medical records. If you have a family history of a disease, will you get it no matter what? A history of disease in your family increases your risk but it is not the final say. You can take steps to manage your health by creating

and maintaining healthy behaviors.

IN THIS ISSUE

◼ Curious about adding chocolate to your oatmeal or smoothie and reaping health benefits? Healthier Living has your sweet tooth covered this month with a featured fudge recipe, all while staying on track with your wellness goals.

FEBRUARY 2019

WHAT’S INSIDE

QUESTION & ANSWER

Exercise and giving blood

TARGET TRAINING

Forward tilt

LIFE BALANCE

Mondays

CHALLENGE OF THE MONTH

No spending

FOOD FOR THOUGHT

Cacao powder

RECIPE

Fudge

By: Kim Aanestad

Whether you just started an exercise program or have been exercising for years, it is recommended to take it easy after giving blood. Your body just lost a large amount of blood volume which reduces the amount of oxygen supplied to the brain. A decreased oxygen supply

can cause fainting and lightheadedness. Jumping into exercise may also cause bleeding from the area you gave blood from.

According to the American Red Cross, you should wait to exercise at least five hours after donating blood. In those five hours, drink an extra four glasses of water to make up for your fluid loss and eat a meal containing iron-rich foods such as spinach, beef or beans. Listen to your body, if you begin to feel dizzy or lightheaded, wait to exercise until the following day. Stay hydrated and remember you saved lives by donating blood!

CAN YOU EXERCISE AFTER GIVING BLOOD?

TARGETED MUSCLES: Transverse Abdominis, Rectus Abdominis, Erector Spinae, Gluteals and Hamstrings

START ◼ Stand with your feet hip width apart, knees bent.

◼ Shift all your body weight into your left leg and extend your right leg back so your toes rest on the floor.

◼ Extend your right arm in front of you at shoulder level.

◼ Keep your core engaged by drawing the navel in toward the spine to maintain neutral back alignment.

MOVEMENT

1. Bring your upper body parallel to the floor by hinging at your hips and slowly raising your right heel toward the ceiling.

2. Hold for 3 to 5 breaths.

3. Slowly return to the starting position.

By: Kim Aanestad

FORWARD TILT

VARIATIONS

◼ Beginner: In the start position, leave both of your hands rested on your hips. As you hinge at your hips, leave the toes of your right foot on the floor.

◼ Intermediate: In the start position, hold the toes of your right foot off the floor.

◼ Advanced: In the start position, holding a dumbbell or stability ball, extend both of your arms toward the ceiling directly over your shoulders.

MOOD-BOOSTING MONDAY By: Rachel Priest

UNIQUE DAILY AFFIRMATION Unique Daily Affirmations delivers daily affirmations right to your phone. Affirmations are focused on success, mood enhancement and making positive changes. Get a new one each day, schedule your favorites or write your own! Repeat each affirmation aloud throughout the day. Remind yourself by scheduling alerts or write it on sticky notes posted around your home or office.

28 DAY SPENDING FREEZE Whether your goal is to save a little extra cash or create long-term healthy financial habits, the 28 Day Spending Freeze is for you! The rule is that you do not spend any extra money other than your essentials. Essentials: ◼ Medical ◼ Groceries ◼ Utilities ◼ Fuel ◼ Family/Pet Needs

Non-essentials: ◼ Dinning out ◼ Home Décor ◼ Retail Shopping ◼ Entertainment ◼ Alcohol/Tobacco

This eye-opening challenge helps you reflect on your current spending, relearn the value of a dollar and practice responsible spending. Not ready to commit to a whole month? Start by trying a no-spend weekend or week!

By: Emilee Traxler

By: Rachel Priest

For many working adults the transition from a restorative weekend to the tasks of a new work week is very daunting. If you find yourself dreading Mondays, some simple mood-boosting activities could be just what you need to feel energized about the new work week! Dress to impress

Try having the mindset of “look good, feel good, do good.” When you look good, you feel good which ultimately directs your mood to positivity and self-motivation. Rock those new shoes you have been wanting to show off or wear that bright tie that reflects your personality! Set a personal goal

Make a point to set a goal each Monday. It does not have to be large or time-consuming. Learn a new word, try a new recipe or give an old friend a call. The point is to have something you can look forward to each week.

Be kind

Leaving an appreciative note or sending an uplifting email to a co-worker will leave you feeling just as good as the recipient. Start a new tradition

Develop a new tradition to start your week. Grab a latte from your favorite coffee shop or schedule a yoga class to relax from the weekend.

Jam out

Music can have a significant impact on your mood. Whether you choose rock, gospel, Indie or country—do not be afraid to jam to get your Monday started on the right note. Get moving

You may feel overwhelmed by the thought of adding more tasks to your hectic schedule, but movement can increase energy and relieve tension. Go for a brisk walk, take a stretch break or add movement to your morning. Monday’s might be difficult, but you deserve to feel happy no matter the day. Start implementing a few of these mood-boosting tricks and you might find yourself looking forward to Monday.

CACAO FUDGE

February is the month of chocolate, and it can be hard to say no to sweet treats. Are you looking for a way to satisfy your chocolate craving while staying on track with your wellness goals? Try cacao to satisfy your sweet tooth. What is cacao? Cacao is the purest form of chocolate, it is made by cold pressing raw cacao beans. Cold pressing keeps more of the bean intact. It differs from the chocolate you find in the candy aisle, which has added sugar and milk. Cacao is a great source of healthy fats and antioxidants (a substance that prevents cell damage). Cacao is often mistaken for cocoa. Cocoa is from the cacao bean as well, but it is processed at a higher heat temperature. Through this process, more of the nutrients are lost.

What are the health benefits of cacao? With more of the bean intact, the health benefits of cacao remain in the finished product: ◼ Fight fatigue. Cacao has a high level of

magnesium that can help fight feelings of fatigue.

◼ Heighten mood. Cacao increases serotonin (the good-feeling hormone) levels in the body.

◼ Prevent premature aging. The high antioxidant levels in cacao prevent cells from destruction.

◼ Improve digestion. With high levels of fiber and magnesium, cacao assists digestion.

◼ Reduce risk of cardiovascular disease. Antioxidants found in cacao help lower your LDL (bad) and increase your HDL (good) cholesterol.

Using cacao in your daily routine is easy. You can swap any recipe that asks for

chocolate or cocoa with some raw cacao. Add it to your oatmeal, smoothies, baked goods or

weekend pancake and waffle mixes!

CACAO: SATISFY YOUR SWEET TOOTH

By: Maggie Arndt

Healthier Living is your monthly guide to creating a healthy lifestyle through physical activity, nutrition and life balance. Brought to you by HealthSource Solutions, LLC.

INGREDIENTS:

◼ 2 cups raw cashews

◼ 2 cups unsweetened shredded coconut

◼ 1 cup raw cacao powder

◼ 1/2 cup pure maple syrup

DIRECTIONS:

1. Grind cashews in a food processor until finely ground.

2. Add shredded coconut and cacao powder and process until well combined.

3. Add the maple syrup until a creamy texture is achieved.

4. Press firmly into a parchment lined 9x13 pan.

5. If more coconut desired, sprinkle lightly on top.

6. Let harden in fridge.

PREP TIME: 20 MINUTES SERVES: 16

Nutritional Info

Calories 219

Fat (g) 14.4

Carbohydrates (g) 17.8

Fiber (g) 4.8

Protein (g) 4.7