LLUSS Connect: Health and Wellness

Wellness Recipe: Chewy Ginger Cookies

Employee Wellness Program — Thu, 18 Dec 2014 14:10:13 -0800

Enjoy this yummy treat with a mug of hot cocoa, friends and family. Happy holidays!

Ingredients

1 tsp. baking soda
1⁄2 tsp. ground ginger
1⁄4 tsp. salt
1⁄2 cup chopped crystallized ginger
4 tbsp. unsalted butter, softened
1 large egg
3 tbsp. molasses
1⁄2 cup firmly packed light brown sugar 1⁄4 cup granulated sugar
1 1⁄3 cup all purpose flour

Directions:

Combine first four ingredients (through crystallized ginger) in a bowl.
Beat next 4 ingredients (through brown sugar) with an electric mixer at medium speed.
Add dry ingredients; mix until just blended. Wrap in plastic; chill 2 hours.
Preheat oven to 350 degrees. Coat 2 baking sheets with nonstick spray.
Fill 2 bowls; 1 with cold water, 1 with granulated sugar. Dampen hands in water; form a 1” ball of dough. Roll in sugar, place on baking sheet. Make cookies by placing 3” apart and lightly flatten tops. Bake 13-15 minutes, rotating sheets half way through. Remove from oven and let cool for 2 minutes. Transfer cookies to wire rack to cool completely.

Print recipe here.

This Wellness Recipe is part of Employee Wellness Program's "Recipe for Success!" initiative. These recipes meet healthy nutritional guidelines, as specified by the program.

Find other recipes and learn more about "Recipe for Success!" here.

Nutritional Facts Serv. Size: 1 cookie (26 g), Servings per Container: 24, Amount Per Serving: Calories 90, Fat Cal. 20, Total Fat 2g (3% DV), Sat. Fat 1.5g (8% DV) Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 85mg (4% DV), Total Carb. 18g (6% DV), Dietary Fiber 0g (0% DV), Sugars 10g, Protein 1g, Vitamin A (4% DV), Vitamin C (0% DV), Calcium (2% DV), Iron (2% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Physical Health: Are you sitting too much?

Ernie Medina, DrPH — Thu, 08 Jan 2015 13:29:40 -0800

Take a look around your workplace. Did you know that your chair could be one of the most deadly things there? “Sitting Disease” (or hypokinetic disease) has been in the news, warning us about the harmful effects sitting for long periods has on our body and mind. In our modern, technology-driven, chair-based world, sitting has become our smoking.

Research has shown that sitting too long creates some negative metabolic changes in our bodies. HDL (the good cholesterol), insulin sensitivity, lipase (an enzyme that breaks down fat) and oxygen levels in our brain begin to decrease after sitting for a couple of hours. Risk of death increases by 40% if you sit for 6+ hours per day versus someone who sits for three hours per day.

Structured exercise helps reduce, but not totally protect you from the risk from sitting. If you sit all day at work after your morning run, you are considered an “active couch potato” and are still at risk for sitting disease.

It’s time for a culture change. As we strive to practice wholeness, here are some suggestions to eradicate sitting disease from your workplace:

Every hour, get up out of your chair and walk in place for 1-2 minutes.
Studies show that on average, we sit 7.7 hours a day and some as high as 15 hours a day. Calculate your daily risk based on your sitting time at juststand.org.
Drinking a lot of water results in more trips to the restroom.
In meetings, choose a seat that allows you to take standing breaks easily. If you hold meetings, try doing “walking meetings.”

For more ideas, check out websites such as juststand.org.

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Ernie Medina is executive director at the Center for Nutrition, Healthy Lifestyle and Disease Prevention at Loma Linda University School of Public Health.

Article originally appeared in Living Whole Newsletter (Vl. 84), a publication of the Living Whole Employee Wellness Program. View the newsletter here.

Wellness Recipe: Eggplant Pomodoro Pasta

Employee Wellness Program — Thu, 05 Jun 2014 12:04:08 -0700

Stop by the Loma Linda Farmer's Market to pick up fresh vegetables in this delicious, summer entree.

Ingredients:

2 tbsp. extra virgin olive oil
1 lb. eggplant, peeled and cubed
2 garlic cloves
4 large tomatoes, diced
3 oz. green olives
2 tbsp. fresh lemon juice
1/3 cup garbanzo/chickpeas, unsalted, drained and rinsed
1/4 tsp. salt
1/2 tsp. black pepper
1/4 tsp. crushed red chili flakes
12 oz. whole wheat angel hair pasta
1/4 cup fresh parsley, chopped

Directions:

Put a pot of water on to boil.
Heat oil in a large nonstick skillet over medium heat and sauté garbanzo beans until golden brown and crispy.
Add eggplant and cook, stirring occasionally, until just softened, about 5 minutes. Add garlic and cook, stirring, until fragrant, 30 seconds to 1 minute.
Add tomatoes, olives, lemon juice, salt, pepper and crushed red pepper and cook, stirring, until the tomatoes begin to break down, 5 to 7 minutes more.
Meanwhile, cook pasta in boiling water until just tender, about 6 minutes or according to package directions.
Drain pasta. Spoon the sauce over the pasta and sprinkle parsley on top.

Print recipe here.

This Wellness Recipe is part of Employee Wellness Program's "Recipe for Success!" initiative. These recipes meet healthy nutritional guidelines, as specified by the program.

Find other recipes and learn more about "Recipe for Success!" here.

Nutritional Facts Serv. Size: 1 1/2 cup (340g), Servings per Container: 5, Amount Per Serving: Calories 380, Fat Cal. 90, Total Fat 10g (15% DV), Sat. Fat 1g (5% DV) Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 410mg (17% DV), Total Carb. 64g (21% DV), Dietary Fiber 11g (44% DV), Sugars 8g, Protein 11g, Vitamin A (30% DV), Vitamin C (45% DV), Calcium (6% DV), Iron (15% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Wellness Recipe: Triple Grain Spinach & Mushroom Pilaf

Employee Wellness Program — Thu, 08 Jan 2015 13:59:09 -0800

Enjoy this flavorful pilaf with grilled vegetables or as a delicious side.

Ingredients

6 cups low sodium vegetable broth
1 cup pearl barley, dry
3⁄4 cup millet, dry
3⁄4 cup quinoa, dry
1⁄2 cup green onions, chopped
1 cup onion, diced
2 tbsp. extra virgin olive oil
12 oz. baby bell mushrooms, washed well, halved and sliced
1 1⁄2 tbsp. garlic, minced
2 tbsp. sesame seeds
2 tbsp. sesame oil
6 cups spinach, triple washed, de-stemmed and roughly chopped
1⁄3 cup freshly chopped parsley
2 tbsp. low sodium soy sauce
1⁄2 tsp. ground black pepper
1⁄8 tsp. cayenne pepper

Directions:

In a saucepan, place 3 cups vegetable broth and pearl barley, and bring to a boil. Reduce heat to low, cover, and simmer for 45-50 minutes or until barley is tender.
Remove from heat, drain off any excess water and set aside.
Meanwhile, in another saucepan, place the remaining veg- etable broth, millet and quinoa and bring to a boil. Reduce the heat to low, cover and simmer for 15 minutes or until the grains are tender and most of the liquid has been ab- sorbed.
Drain off any excess water, leave the grains in the sauce- pan covered, and let sit for 5 minutes to allow the grains to steam.
In a large non-stick skillet, saute the green onions and on- ion in olive oil for 5 minutes to soften. Add mushrooms and saute an additional 3 minutes. Add the garlic and sesame seeds, and saute an additional 2-3 minutes or until the vegetables are tender.
Add the toasted sesame oil and all three cooked grains to the skillet, and saute for 3 minutes to heat through.
Add the remaining ingredients and continue to saute until the spinach wilts. Taste and adjust the seasonings, as needed. Transfer the pilaf to a large bowl for serving.

Print recipe here.

This Wellness Recipe is part of Employee Wellness Program's "Recipe for Success!" initiative. These recipes meet healthy nutritional guidelines, as specified by the program.

Find other recipes and learn more about "Recipe for Success!" here.

Nutritional Facts Serv. Size: 2 cups (435 g), Servings per Container: 9, Amount Per Serving: Calories 330, Fat Cal. 80, Total Fat 10g (15% DV), Sat. Fat 1.5g (8% DV) Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 310mg (13% DV), Total Carb. 50g (17% DV), Dietary Fiber 11g (44% DV), Sugars 4g, Protein 12g, Vitamin A (6% DV), Vitamin C (90% DV), Calcium (20% DV), Iron (40% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Wellness Recipe: Quinoa & Smoked Tofu Salad

Employee Wellness Program — Thu, 08 May 2014 11:44:01 -0700

Pack this hearty salad in your lunches for a quick, delicious, and wholesome meal.

Ingredients:

2 cups low sodium vegetable broth
1/4 teaspoon salt
1 cup quinoa, rinsed well
1/4 cup lemon juice
1 1/2 tablespoons extra-virgin olive oil
2 small cloves garlic, minced
1/4 teaspoon freshly ground pepper
1 small yellow bell pepper, diced
1 cup grape tomatoes, halved
1 cup diced cucumber
1/2 cup chopped fresh parsley
1/2 cup chopped fresh mint
1 (6 ounce) package baked smoked tofu, diced

Directions:

Bring low sodium vegetable broth to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes.
Spread the quinoa on a baking sheet to cool for 10 minutes.
Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl.
Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.

Print recipe here.

This Wellness Recipe is part of Employee Wellness Program's "Recipe for Success!" initiative. These recipes meet healthy nutritional guidelines, as specified by the program.

Find other recipes and learn more about "Recipe for Success!" here.

Nutritional Facts Serv. Size: 1 1/2 cup (340g), Servings per Container: 5.5, Amount Per Serving: Calories 260, Fat Cal. 80, Total Fat 9g (14% DV), Sat. Fat 1.5g (8% DV) Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 300mg (13% DV), Total Carb. 35g (12% DV), Dietary Fiber 7g (28% DV), Sugars 8g, Protein 12g, Vitamin A (70% DV), Vitamin C (280% DV), Calcium (10% DV), Iron (20% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Wellness Recipe: Bean Burgers with Spicy Guacamole

Employee Wellness Program — Thu, 30 Jan 2014 11:59:49 -0800

Enjoy these healthy and delicious burgers with friends and family.

Ingredients:

½ cup water
¼ cup quinoa
¼ tsp. salt
1 ½ tbsp. olive oil
½ cup red onion
1 garlic clove, minced
2 ½ cup pinto beans, well drained
1 tsp. paprika
½ tsp. cumin
3 tbsp. fresh cilantro, chopped
3 tbsp. cornmeal, plus 1/3 cup for coating burgers
¼ tsp. ground pepper
6 whole wheat hamburger buns, toasted
6 lettuce leaves
6 tomato slices
Guacamole ingredients:
1 avocado, ripe
¼ tsp. salt
2 tbsp. cilantro, finely chopped
1 tbsp. lemon juice
1 tsp. red onion, finely chopped
1/8 tsp. cayenne pepper
1/8 tsp. salt

Directions:

1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.

2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, salt and pepper; stir to combine.

3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.

4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in cilantro, lemon juice, onion, garlic, cayenne and salt.

5. Preheat oven to 200°F. 6. Heat oil in a large cast-iron (or similar heavy) skillet over mediumhigh heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.

Nutritional Facts Serv. Size: 1 burger, Amount Per Serving: Calories 360, Fat Cal. 90, Total Fat 10g (15% DV), Sat. Fat 1.5g (8% DV) Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 380mg (16% DV), Total Carb. 58g (19% DV), Dietary Fiber 13g (52% DV), Sugars 6g, Protein 13g, Vitamin A (10% DV), Vitamin C (15% DV), Calcium (10% DV), Iron (20% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

For more wellness recipes, visit A Recipe for Success program at the Employee Wellness Program VIP Page.

Print this recipe here.

Wellness Recipe: Southwest Black Bean Salad

Employee Wellness Program — Thu, 20 Feb 2014 11:34:28 -0800

Enjoy this salad as an entree or a refreshing and delicious side.

Ingredients:

22.5 oz.-can black beans, unsalted
2 husks of corn
1/3 cup green onion, chopped
1 ½ tbsp. jalapeno, chopped
3 tbsp. green bell pepper, chopped
1 1/3 cup fresh tomatoes, diced
1/3 cup cilantro, chopped
3 tbsp. red onion, chopped
2 tsp. garlic cloves, minced
¼ tsp. salt
¾ tsp. ground black pepper
3 tbsp. lime juice
1 ½ tbsp. extra virgin olive oil
2 tbsp. oregano

Directions:

1. Rinse and drain black beans.
2. Preheat oven to 350 degrees F. Place corn husks directly on the oven rack and roast for 30 minutes or until corn is soft.
3. Remove roasted corn from the cob and combine with the beans in a large mixing bowl.
4. Add chopped green onions, seeded and minced jalapeno peppers, chopped bell pepper, diced tomatoes, chopped cilantro, chopped oregano, chopped onion, minced garlic, salt, pepper, lemon zest and lemon juice.
5. Mix well to combine and chill in refrigerator for about 1 hour before serving.

Print recipe here.

This Wellness Recipe is part of Employee Wellness Program's "Recipe for Success!" initiative. These recipes meet healthy nutritional guidelines, as specified by the program.

Find other recipes and learn more about "Recipe for Success!" here.

Nutritional Facts Serv. Size: 3/4 cup, Amount Per Serving: Calories 150, Fat Cal. 30, Total Fat 3g (5% DV), Sat. Fat 0g (5% DV) Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 105mg (4% DV), Total Carb. 25g (8% DV), Dietary Fiber 6g (24% DV), Sugars 5g, Protein 7g, Vitamin A (15% DV), Vitamin C (30% DV), Calcium (4% DV), Iron (10% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Wellness Recipe: Pumpkin Cream of Wheat

Employee Wellness Program — Thu, 17 Oct 2013 09:24:03 -0700

Now that fall has arrived, are you craving all things pumpkin? Say "good morning" to your day with this yummy fall breakfast.

Pumpkin Cream of Wheat

This recipe is vegan and soy-free.

Ingredients:

1⁄4 cup canned pumpkin canned
2 packets Stevia
1⁄4 tsp. cinnamon, ground
1⁄8 tsp. ginger, ground
1⁄8 tsp. clove, ground
1⁄8 tsp. of salt
1 packet Cream of Wheat instant cereal
2⁄3 cup boiling water
1 tbsp. granola

Directions:

In a microwaveable serving bowl, combine the pumpkin, Stevia, cinnamon, ginger, clove & salt. Stir to mix. Microwave on low power, checking every 15 seconds, for 30-45 seconds, or until warm.
In a serving bowl, stir together the Cream of Wheat and boiling water. Stir in the pumpkin mixture. Sprinkle granola on top.

Nutritional Facts Serv. Size: 1 cup, Amount Per Serving: Calories 150, Fat Cal. 10, Total Fat 5g (2% DV), Sat. Fat 0g (0% DV) Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 270mg (11% DV), Total Carb. 30g (10% DV), Fiber 4g (16% DV), Sugars 4g, Protein 5g, Vitamin A (150% DV), Vitamin C (0% DV), Calcium (25% DV), Iron (50% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

For more wellness recipes, visit A Recipe for Success program at the Employee Wellness Program VIP Page.

Making Healthy Choices on a Budget

Olivia Moses, DrPH — Thu, 19 Sep 2013 10:48:54 -0700

Have you ever had more month than you had money? You are not alone. The price of food is definitely an issue for all of us, especially when household budgets are being stretched. The U.S. Department of Agriculture’s Economic Research Services tackled this issue in a report that was published this year.

The report looked at grocery store foods using 3 measures: price per calorie, price per edible gram and price per average portion. They also calculated the daily cost of meeting the food group recommendations on the ChooseMyPlate.gov website. Grains, vegetables, fruit and dairy foods were found to be less expensive than most protein foods and foods high in saturated fat, added sugars, and/or sodium when measuring edible weight or average portion size. The conclusion is if you swap packaged foods and meats for healthy foods on your grocery list your grocery bills would stay the same or even decrease.

According to The NPD group, a major market research firm, Americans meet the federal dietary guidelines only 7 days per year! Quite literally, for the price of a cup of coffee from a coffee shop we could make a healthy lunch and bring it to work. Therefore, in an era when pre-made foods are being sold at an alarming rate, we need to evaluate what these foods are actually costing us. Especially, if the price we are paying is not only monetary. We may be paying the price with our own health. Let’s make the decision together that we will start placing value and spending more time on our health because our health is actually priceless.

Article republished with permission.
Original Source: Living Whole Newsletter, Vol. 7, No. 3.
View the original source here.

Nutritional Health: Managing Stress

Olivia Moses, DrPH — Thu, 12 Sep 2013 09:00:00 -0700

When we consider nutritional health, we usually think about how it links with our physical health. But can our mental health also affect our nutritional health? The answer is “yes.” Research suggests many links between mental health and our eating habits.

There are many who tend to binge eat during times of stress. This can occur for many reasons. At times, eating can be used as a distraction from negative feelings or used to lift one’s spirits. Therefore, stress can be considered a risk factor for weight gain and obesity. During these times, many individuals crave salt, fat, and sugar. And, unfortunately, the weight gain among these individuals is often abdominal fat, which can lead to diabetes and heart disease.

Research suggests that cortisol may be one of the culprits of this type of weight gain. The release of the stress hormone, cortisol (a glucocorticoid), along with insulin, may be responsible for stress-related food cravings. Eating “comfort foods” appears to reduce the negative hormonal and behavioral changes associated with stress. Specifically, carbohydrates may increase levels of tryptophan and large neutral amino acids. This process leads to more serotonin, which may improve performance and mood during stressful times. Although stress may be reduced for a time, resulting weight gain can bring about more stress, leading to an unhealthy cycle.

When pondering this process, it can be seen that stress management may improve weight loss efforts and improve your nutritional status. A healthy mind has a definite impact on a healthy body and vice versa. It is amazing how each area of our health influences the other. While good nutritional health is vital to good overall health, we must keep in mind that good health is multidimensional.

We must keep all areas of our health in mind when making healthy decisions. This may seem like an enormous undertaking; however, the investment in our health will provide immeasurable returns!

Olivia Moses, DrPH, Administrator
LLUH Employee Wellness Program, Department of Risk Management

Learn more! Visit the Living Whole Employee Wellness VIP Page.

__________________

Sources:
Rakel: “Obesity” (chapter 39), Integrative Medicine, 2nd edition. http://www.mdconsult.com/das/patient/body/136215465-7/838897521/10041/9440.html

Article republished with permission.
Original Source: Living Whole Newsletter, Vol. 4, No. 2, Spring 2009
View the original source here.

Vitamin D: Why you need it and how to get it

Brenda Rea, DrPH — Thu, 29 Aug 2013 11:52:10 -0700

Vitamin D, a fat-soluble vitamin, has drawn mounting attention over the last few years. There is growing evidence that population levels of vitamin D in the United States are inadequate and may be associated with a variety of chronic and infectious diseases.

Low vitamin D has been linked to increased risk of falling and bone fractures, hypertension, vitamin D-sensitive cancers, and possibly even diabetes, tuber- culosis, influenza, periodontal disease, multiple sclerosis, and overall mortality rates. Vitamin D appears to impact multiple disease states due to its integral functions in cell signaling.

Vitamin D sources include both dietary consumption and skin production. Dietary sources of vitamin D are limited primarily to fortified milk and cereals, fish, and eggs.

Current dietary recommendations for vitamin D (200-400 IU) are being reconsidered based on increasing evidence that significantly higher levels are safe and may reduce the burden of some chronic and infectious diseases. Please consult your physician before deciding to consume vitamin D supplements.

The most important source is skin production of vitamin D (cholecalciferol) that is triggered by exposure to UVB sunlight. Both skin and dietary sources of vitamin D must be converted to 25 hydroxyvitamin D (calcidiol) in the liver and then ultimately into the active form of 1,25 hydroxyvitamin D (calcitriol) in the kidneys.

Skin sources of vitamin D can be significantly influenced by changes in sun exposure with seasons, geographic latitude, time of day, cloud cover, smog, and sunscreen.

An initial exposure to sunlight of 10 to 15 minutes at least two times per week allows you adequate time for vitamin D synthesis and should be followed by application of a sunscreen with an SPF of at least 15 to protect the skin.

♦◊♦

Featured Recipe

Strawberry Banana Sorbet

Ingredients:
2 Frozen Bananas (peeled and wrapped with plastic wrap)
2 Cups Frozen Strawberries
1⁄4 Cup Plain Soy Milk
Liquid Sweetener of choice (Agave, Stevia, etc.) if needed for taste

Directions:
Take the frozen bananas out of the freezer and break them into three or four pieces. Place bananas and strawberries into food processor and allow them to sit for about 10 minutes to thaw only slightly. Cover and start the food processor. With it running, add soy milk to help fruit blend smoothly. Stop the food processor from time to time to scrape down the sides. Keep processing until the fruit is the smooth consistency of soft- serve ice cream. Add liquid sweetener to taste and process briefly one more time. Serve immediately, or you can put whole processor into the freezer until you are ready and give it another blending right before serving.

Makes three servings. Per serving: calories 109.1, total fat 0.1g, sodium 8.0mg, cholesterol 0.0mg. Can be stored in a plastic container for up to a few days and re-processed to soften. Source: www.fatfreevegan.com

__________

Republished with permission from the Living Whole Newsletter, Summer 2010. To learn more about the Living Whole Employee Wellness Program, click here.

Lowering Sodium to Improve Your Health

Olivia Moses, DrPH — Thu, 08 Aug 2013 00:00:00 -0700

Did you know that 1 in 3 adults in the US have high blood pressure? Interestingly, many individuals who have high blood pressure do not feel any symptoms even though hear, blood vessels, kidneys and other body parts are being damaged. One of the ways to improve blood pressure is to evaluate and reduce salt/sodium in your diet.

According to the Centers for Disease Control and Prevention about 90% of Americans eat more sodium than is recommended for a healthy diet. The majority of adults should aim to stay below 1,500 milligrams of sodium a day with being careful not to exceed 2,300 milligrams according to the Institute of Medicine and the current dietary guidelines for all Americans. To put this into perspective 1 teaspon of salt contains 2,325 mg of sodium. Therefore, reading food labels and identifying foods that are high in sodium is important.

The American Heart Association has come up with the "The Salty Six". These are popular high sodium foods that can sabotage your low sodium goals. Using fresh foods and limiting/eliminating prepackaged items can make a big differences in your sodium intake. In addition, making foods at home allows you to monitor how much salt is in your foods.

At times we lose sight of the fact that what we eat every day can have a profound impact on our health, longevity, and quality of life. We must continue to realize that the seemingly small things we do every day for our health really matter. Therefore, today let's make a decision that at our next meal we will improve our salt intake!

Republished with permission from the Living Whole Newsletter, Spring 2013. To learn more about the Living Whole Employee Wellness Program, click here.

Healthy Summer Hydration

Olivia Moses, DrPH — Wed, 03 Jul 2013 12:04:32 -0700

Many people are interested in losing extra pounds by changing their food intake in order to reach their goals. Food is a great place to start and, along with exercise, dietary changes can be a powerful influence on your weight and your health overall.

However, when examining their food intake, many people overlook the calories they receive from their beverages. In some cases the amount of “liquid calories” that individuals intake may be sabotaging their weight loss goals.

Health concerns regarding soft drinks —“liquid candy”—have been around for many years. In 1942, the American Medical Association mentioned soft drinks specifically in a strong recommendation to limit intake of added sugar.

At that time, annual U.S. production of carbonated soft drinks was 90 8-oz (240-mL) servings per person. By 2000, this number had risen to more than 600 servings. For some, soft drinks are their main source of liquid intake and are the primary way they are hydrated.

Soft drinks come with very little accompanying nutrition, are high in sugar, and have been shown to displace other nutrient sources from the diet. They have also been linked to a variety of health issues from diabetes to pancreatic cancer. However, many still do not realize the impact these drinks may be having on their health. The calories alone may surprise you.

If your soft drink intake has gotten out of control or is sabotaging your health goals, it may be time to rethink your drink. Water is the ultimate source of hydration. However, if you struggle with drinking water, try to make it fun and interesting. Try adding lemon, lime, or cucumber slices to your cup or water bottle. For more panache, add berries or other fruit to your water. Once these items sit in water for a while, their flavors are infused and create a nice flavor.

If you are ready to start down a healthier path, you may want to start looking at your drinks. Your body will thank you for it!

Republished with permission from the Living Whole Newsletter, Spring 2010. To learn more about the Living Whole Employee Wellness Program, click here.

Recipe of the Week: Pineapple Banana Smoothie

Living Whole Employee Wellness Program — Thu, 27 Jun 2013 01:23:26 -0700

Cool down with this delicious treat!

Ingredients:

2 cup soy milk, light, chilled
1 small banana (about 6 inches), cut into pieces and frozen
1 cup fresh pineapple chunks, chilled
1 tbsp. honey
1 tbsp. pure vanilla extract

Directions:

Place the soy milk, banana, pineapple, honey, and vanilla into a blender and process until all ingredients are pureed and incorporated.
Pour into two tall glasses. Garnish with pineapple & serve.

Drawing Connections between Nutrition and Mental Health

Olivia Moses, DrPH — Thu, 27 Jun 2013 09:53:38 -0700

There are many who tend to binge eat during times of stress. This can occur for many reasons. At times, eating can be used as a distraction from negative feelings or used to lift one’s spirits.

Therefore, stress can be considered a risk factor for weight gain and obesity. During these times, many individuals crave salt, fat, and sugar. And, unfortunately, the weight gain among these individuals is often abdominal fat, which can lead to diabetes and heart disease.

Eating “comfort foods” appears to reduce the negative hormonal and behavioral changes associated with stress.

Specifically, carbohydrates may increase levels of tryptophan and large neutral amino acids. This process leads to more serotonin, which may improve performance and mood during stressful times. Although stress may be reduced for a time, resulting weight gain can bring about more stress, leading to an unhealthy cycle.

We must keep all areas of our health in mind when making health decisions. This may seem like an enormous undertaking, however, the investment in our health will provide immeasurable returns!

Rakel: “Obesity” (chapter 39), Integrative Medicine, 2nd edition. http://www.mdconsult.com/das/patient/body/136215465-7/838897521/10041/9440.html

Republished with permission from the Living Whole Newsletter, Spring 2009. To learn more about the Living Whole Employee Wellness Program, click here.

Recipe of the Week: Mediterranean Sandwiches

Living Whole Employee Wellness Program — Thu, 20 Jun 2013 09:47:58 -0700

Try making your own hummus for these delicious mediterranean sandwiches. Select fresh herbs and tomatoes from your garden or your local farmer's market for the freshest taste.

Ingredients:

Hummus:
2 (15 ounce) cans garbanzo beans, drained 1⁄2 cup roasted tahini paste
1⁄4 cup lemon juice
1 tsp. grated lemon zest, minced
2 cloves garlic
1⁄4 cup packed flat leaf parsley
1⁄4 cup chopped green onions
1 tsp. salt
2 tsp. ground black pepper

Sandwich:
12 oz. Hummus (3 T per sandwich)
8 slices whole wheat bread
24 slices cucumber (4 per sandwich)
1⁄2 C chopped red onion
2 C spinach leaf
16 slices tomato
8 Kalamata olives (2 per sandwich, chopped)

Directions:

Place garbanzo beans, tahini paste, lemon juice, lemon zest, garlic, parsley, and green onion in the bowl of a food processor.
Blend until smooth, adding water if the mixture is too thick.
On slices of whole wheat bread, layer in following order: On each slice of bread spread 3 tablespoons hummus, sprinkle evenly the chopped onion and chopped olives.
Next add 4 slices of cucumber to each piece of bread. Evenly on each piece of bread, divide and stack spinach leaves and finally add 2 slices of tomato to each.

To learn more about the Living Whole Employee Wellness Program, click here.

Living Whole: Maximizing Our Energy

Wayne Dysinger, MD — Thu, 20 Jun 2013 09:10:06 -0700

Energy is one of our most important assets. This is true from both an ecologic as well as a personal perspective. If we consistently use too much energy we eventually burn out or break down. If we use too little energy we find ourselves becoming weak and atrophying. Our world tends to celebrate work and activity and ignore time for renewal and recovery. To perform at our best, we need times of activity as well as periods of rest. In their book “The Power of Full Engagement”, Loehr and Schwartz state that energy, not time, is our most fundamental resource.

How can we take care of ourselves physically to ensure that we’re maximizing our energy? There are three things that have been proven to be valuable:

Daily quiet times. In his book, “The Relaxation Response”, Herbert Benson, MD recommends taking 10-20 minutes each day to close your eyes and consciously relax all your muscles. Instituting this simple practice decreases blood pressure, strengthens the immune system and decreases pain syndromes.
Nightly 7-8 hrs of sleep. Sleep research shows that from a health perspective the ideal amount of sleep is 7-8 hours each night. Benefits of regular, adequate sleep include improved memory and mood, less inflammation, and actual weight loss.
Weekly rest periods. Athletes know that to perform at their best they must train hard, and take regular rest days. This prevents overuse injuries, restores glycogen stores, and prevents mental burnout. Incorporating a regular 24 hour rest day each week is part of maximizing the energy needed for full engagement.

Keeping our body healthy is not just about doing more. It’s also about giving ourselves the time needed for rest and recovery. Let’s manage our energy well and incorporate regular balance and renewal in our lives.

Republished with permission from the Living Whole Newsletter, Spring 2012. To learn more about the Living Whole Employee Wellness Program, click here.

Recipe of the Week: Tomato Basil Pita Pizza

Living Whole Employee Wellness Program — Mon, 03 Jun 2013 10:32:37 -0700

Pick up some fresh, fragrant summer tomatoes at the Loma Linda Farmer's Market this week to include in this quick, delicious recipe.

This recipe is: Soy Free

Ingredients:

2 whole wheat pita’s, approximately 7”
2 tomatoes, thinly sliced
1 tbsp. fresh basil, chopped
1 cup fresh basil leaves
1⁄4 reduced fat mozzarella cheese
3 garlic cloves
1⁄2 tbsp. pine nuts
1 tsp. extra virgin olive oil
1⁄4 tsp. black pepper

Directions:

Directions:

Preheat oven to 425 degrees.
In a food processor add, 1 cup basil leaves, olive oil, pine nuts, garlic cloves and pepper.
Pulse until mixture is pureed, add water, 1 tbsp. at a time if pesto is too thick.
On each pita bread, spread a thin layer of the basil pesto.
Add a layer of tomato, then sprinkle cheese evenly over each pita and top with fresh basil.
Bake 7 minutes, or until cheese is golden and melted.

To learn more about the Living Whole Employee Wellness Program, click here.

Nominate LLUH Employees Who are Living Whole

Larry Kidder — Mon, 03 Jun 2013 09:53:07 -0700

The Living Whole employee wellness program is looking for employees to highlight and acknowledge. Honorees will be nominated by fellow employees.

“This is an opportunity for employees of Loma Linda University Health to nominate and recognize colleagues who are living whole,” explains Olivia Moses, DrPH, coordinator of the LLUH employee wellness program. “Last year for example, nominees included individuals who lost weight, ran marathons, started walking groups, and organized healthy potlucks in their offices.”

Ideal honorees will have made a commitment to improving personal life habits and/or advocating for better health among their colleagues.

The deadline for entries is June 7, 2013. Living Whole honorees will receive a certificate, a Living Whole gift, and have their photo posted on the Living Whole website.

The nomination process is easy. Fill out the nomination form attached to this story and e-mail it to livingwhole@llu.edu; or print out the attached form, fill it out, and fax it to extension 14170; or send your completed form via intercampus mail to: Department of Risk Management, Attn: Living Whole, LLUAHSC 101 Building.

New Farmer's Market Night is Coming to LLU Campus

Announcements — Mon, 03 Jun 2013 09:10:01 -0700

A new Certified Farmer’s Market featuring organic produce, fresh fruits, and vegetables from local farmers, as well as prepared foods opens next week on the Loma Linda University campus. It will be held Tuesday evenings from 5:00 to 8:30; a “soft opening” on June 4 will be followed by a grand opening on June 11.

The Loma Linda Farmer’s Market will be located in the parking lot on the southeast corner of Anderson and Mound Streets, in front of the LLU Health Welcome Center.

LLU Health and Loma Linda Chamber of Commerce teamed up to organize the market, which builds on the LLU Health legacy of promoting healthful living, and the city’s designation by National Geographic as a Blue Zone™ (a geographic area where residents live longer lives than the rest of the population).

“We are excited to partner with the Loma Linda Chamber of Commerce to present the new Loma Linda Farmer’s Market Night,” says Richard H. Hart, MD, DrPH, president of LLU Health. “It fits in well with our efforts to promote wellness and encourage healthier lifestyles for everyone in our community; and we certainly look forward to having a venue where members of our community can come together and get to know each other.”

Healthy Tips for Summer Picnics

Olivia Moses, DrPH — Tue, 28 May 2013 11:24:56 -0700

The summer has arrived and all the festivities that come with this time of year are in full swing. The vacations, family gatherings, road trips, and barbeques are synonymous with this time of year.

Unfortunately, high fat and high calorie foods are also synonymous with these events. However, there are many summer favorites that can be prepared with a new twist that can save you from some unwanted summer pounds (see table).

If you’re looking for healthy strategies for an upcoming gathering, try these tips:

Water, water, water... Drinking water will save you a lot of calories when compared to other drinks.
Don't arrive hungry... When we are hungry, we do not think clearly and we will eat whatever is in front of us— and lots of it. Try eating a salad or some fruit before you arrive.
Chew on it... Once you have eaten till you are satisfied, throw your plate away and pop in a piece of gum. This will save you from mindlessly grazing on high-calorie snacks like chips that are left out during the entire event.
Bring something... If you bring a dish or two, you will know that there is something available that will not sabotage your goals.
Go vegetarian ... Instead of meat patties for your burgers, try grilled portobello mushrooms, grilled squash, and other vegetables, pecan patties, or other meat substitutes.

The summer does not have to be a time when we give up our goals of healthy eating or weight loss. It can be taken as a great opportunity to move toward our goals and feel great!

High Calorie	Low Calorie
Corn on the cob with butter or mayo	Corn on the cob with lime, salt, and cayenne pepper
Cabbage coleslaw with mayo	Cabbage or broccoli slaw seasoned with apple cider vinegar and apple juice
Potato salad with mayo	Grilled potatoes seasoned with dill, garlic, and onion
Mayonnaise on burgers	Hummus, black bean spread, grilled pineapple, grilled vegetables, or salsas
Regular potato chips	Baked plantain chips, baked whole-wheat tortillas cut into triangles, or Popchips
Ice cream	Fresh seasonal fruit, grilled pineapple, or all-fruit popsicles

Republished with permission from the Living Whole Newsletter, Summer 2010. To learn more about the Living Whole Employee Wellness Program, click here.

Recipe of the Week: Peach Mango Popsicles

Living Whole Employee Wellness Program — Tue, 28 May 2013 10:34:12 -0700

As the weather heats up, cool down with this yummy treat!

This recipe is: Vegan, Gluten-Free, Soy Free

Peach Mango Popsicles

Ingredients:

1 cup pureed mango (from peeled fruit)
1 cup pureed peaches (from peeled fruit)
1/4 cup water
2 tablespoons sugar
Lemon juice to taste
8 popsicle sticks

Directions:

Combine fruit purees in a medium bowl. Heat water and sugar, stirring until sugar dissolves. Add purees with lemon juice to taste.
If you have popsicle molds, fill them, leaving some room at the top to allow for expansion, set the lids in place and insert the sticks through the holes.
If you don’t have molds, fill small, empty & washed yogurt cups about 3⁄4 full. Stretch plastic or foil across the top and make small slit to in- sert sticks.
Freeze until firmly set (3-4 hours). To remove pops, remove lid or wrap, then squeeze the sides of molds, twisting slightly.

Makes 8 popsicles.

For more healthy recipes from the Living Whole Employee Wellness Recipe for Success Program, click here.

Recipe of the Week: Portobello Mushroom Wrap

Living Whole Employee Wellness Program — Mon, 20 May 2013 05:54:04 -0700

Portobello mushrooms have a deep, dense flavor and a meaty texture making them a perfect addition to a sandwich or wrap.

This recipe is: Vegan, Soy-Free

Ingredients:

1 portabella mushroom
1 red bell pepper, chopped
1 tbsp. red onion, chopped
1⁄2 cup romaine lettuce, shredded
1 medium tomato, chopped
1 cucumber, chopped
2 whole wheat tortillas
1⁄2 tsp. fresh basil, chopped
1 tsp. ground black pepper
1 tsp. balsamic vinegar
2 tsps. extra virgin olive oil
1⁄4 tsp. salt

Directions:

Drizzle vegetables with olive oil, salt and pepper and roast on a baking sheet at 450 degrees.
Place roasted vegetables on tortillas, top with chopped tomato, lettuce and cucumber and drizzle with balsamic vinegar.
Sprinkle salt and pepper and chopped basil. Fold burrito style and slice at an angle.

For more healthy wrap and sandwich recipes, click here.

Mental Health: Making the Most of Your Summer Vacation

Olivia Moses, DrPH — Thu, 16 May 2013 08:55:47 -0700

Stress is something that all of us have experienced. And now that summer is here, many of us take vacations to relieve it. However, vacations can become stressful themselves and can lack the much needed relief we seek. Many times we can feel that we need a vacation right after we come back from a vacation!

Gerhard Strause-Blansche (2005) reported that recuperation is “facilitated by free time for one’s self, warmer (and sunnier) vacation locations, exercise during vacation, good sleep, and making new acquaintances.” It is important to plan the vacation that fits your needs.

So if you are looking for some rest and relaxation don’t pack your schedule with sightseeing, parties, or other activities. If you are looking to renew relationships, plan activities the whole family can enjoy. The following tips may help you plan a better vacation:

Plan mini get-aways. Research from the University of Tel Aviv in Israel showed that vacations—no matter the length—provide approximately three days of stress-reducing effects. It may be more rejuvenating to take a three- or four-day weekend more times a year than a two-week vacation once a year.
Come back a day earlier. Although this may seem like you are cutting into your vacation, you may feel more relaxed once you get back to work if you do this. Coming back a day or even a half a day earlier will allow you time to unpack, clean up your home — even lounge around and relax with your family. It will also allow you to get a good night’s rest the night before you return to work.
Do not expect your vacation to cure your burnout. Feeling burned out can be a deep-rooted issue that even a long vacation may not be able to cure. Try to have realistic expectations of your time off.
Try to cut the cord. When you are on vacation, limit your time in communication with the office —even if you are the boss. It will make your employees feel like they can do the same. If you must do work while on vacation, limit work to specific times of the day. If you schedule “office time,” your office can expect to hear from you and your friends/family can plan around you. In addition, it allows you to keep the cell phone, pager, and/or computer in the hotel room so you can have fun.

Vacation can be an important time to reconnect with family, friends, and your- self. Only you can make sure that it will fulfill your needs and only you can make it relaxing. Wishing you safe and rejuve- nating vacations!

Republished with permission from the Living Whole Newsletter, Summer 2009. To learn more about the Living Whole Employee Wellness Program, click here.

Recipe of the Week: Greek Pita Salad with Potatoes

Living Whole Employee Wellness Program — Tue, 14 May 2013 10:52:53 -0700

As the weather heats up, cool down with a fresh, homemade salad. Stop by your local farmers market to pick up the tomatoes, cucumbers, and romaine that make this salad delicious.

Ingredients:

Dressing
6 1⁄2 ounces plain low-fat yogurt
2 ounces feta cheese, crumbled
1 tbsp. dill, chopped
1 tbsp. mint, chopped
1 garlic clove, chopped
1⁄8 tsp. salt
1⁄4 tsp. pepper

Salad
8 pita rounds, torn into 1 inch pieces
12 ounces potatoes, peeled and cut into 1⁄2 inch cubes
19 cherry tomatoes
1 cucumber, sliced and peeled
2 1⁄2 cups romaine lettuce, cut into 1 inch strips
1 oz. green onions, sliced
1 oz. black olives, pitted, chopped

Directions:

To make dressing: In blender, puree yogurt, cheese, dill, mint and garlic until creamy. Season with salt and pepper.
Arrange pitas on sheet pan in even layer.Bake in 350 degrees Fahrenheit oven about 15 minutes or until crisp.
In large sauce pan over medium heat, cook potatoes, covered, in 2 inches water for about 15 minutes or until tender. Drain and cool.
For each serving:In bowl, toss together potatoes, tomatoes cut in half, cucumber slices and 2 tbsp. dressing.
Place 1⁄2 cup lettuce on salad plate. Mound vegetable mixture over lettuce. Garnish with 2 tsp. green onions, 2 tsp. olives and pita bread.

For more healthy soup and salad recipes, click here.

Recipe of the Week: Pasta Primavera

Living Whole Employee Wellness Program — Mon, 06 May 2013 01:21:26 -0700

Did you know that primavera means "spring"? Welcome spring with this delicious recipe that features spring vegetables. Visit your local farmer's market to pick the freshest zucchini, snow peas, and tomatoes.

This recipe is: Vegan, Soy Free

Ingredients:

1 cup zucchini
3/4 cup onion, chopped
1 cup mushrooms
2/3 cup snow peas
1 tsp. gralic cloves, minced
1 cup chopped tomatoes, fresh
16 oz. package angel hair pasta, whole wheat
1/4 oz. McKay's Chicken Seasoning
1 tsp. dried basil
1/3 cup nutritional yeast flakes
1 tbsp. extra virgin olive oil
1/2 cup low sodium vegetable broth
1/2 tsp. salt

Directions:

1. Bring a pot of water to a rapid boil. Heat a teaspoon of the olive oil in a sauce pan on medium high heat. Saute onion until translucent, add peas, mushrooms, 1/4 teaspoon of salt and minced garlic. Saute until tender.

2. Add squash and tomatoes, continue to saute until heated through. Less than 1 minute to avoid overcooking squash. Set aside.

3. Add pasta to boiling water. Cook until al dente. When pasta is cooked, drain water.

4. To the pasta, add your cooked vegetables, seasoning, remaining salt and oil, basil, nutritional yeast flakes, and vegetable broth.

5. Toss lightly and serve immediately.

Makes five one-cup servings.

Nutritional facts: Calories: 410; Total Fat: 7g; Cholesterol: 0 mg; Sodium: 480 mg; Total Carbohydrate: 74g; Protein: 14g

Find more healthy recipes on the Living Whole "Recipe for Success" page.