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What’s in a food label?

If you think food labels and packaging are confusing, you are not alone. Many Americans have questions about what terms like “fortified” or “natural” mean and how to make sense of the nutritional information on the back of packaging. We’re here to help! Here’s the “skinny” on food labels…

The nutrition facts label (hint, it’s on the back of food packaging)

 Begin by looking at the serving size. Surprised? Many people don’t realize that what’s in a package may be much more than one serving. One pack of Twinkies, for example, is two servings.  A serving of Pringles is just 16 chips.

 Pay attention to the type of fat on food labels. When focusing on fat, avoid foods with these ingredients on the label: hydrogenated oils, partially hydrogenated oils, and trans fats. Trans fats are particularly heart-unhealthy, and even foods claiming to have “no trans fats” can contain .5 grams of trans fat per serving.  

And don’t forget to look at the amount of added sugar. American Heart Association guidelines recommend no more than 25 grams (around 6 teaspoons) of added sugar a day for women and 38 grams (around 9 teaspoons) for men.  Sugar can also hide in the list of ingredients, given the various forms in which it comes, so look for any of the following ingredients: agave, cane sugar, carob sugar, dextrose, high fructose corn syrup, or maltodextrin.

 Marketing labels

 Often the front of food packaging can be just as confusing. Here are some of the most common misleading marketing statements:

·         “Natural” can mean something different to every manufacturer because the description “natural” is not regulated by the FDA.  “Natural” does not equal healthy.

·         Whole grains are healthier than more processed white breads or pastas, but unless they are labeled “100% whole grain,” it’s impossible to know how much of the good stuff is actually in what you’re buying.

·         Foods labeled as “low-fat” are often high in sugar, so be sure to check the sugar content on the label.

Foods described as     “Made with…” may only contain a small amount of what is being advertised     as healthy.  Investigate and find     out the amount of organic ingredients, real fruit, or whole grains     actually in the item. Reading the food label on the back can help you     decide whether the ingredients in the item are healthy.

  References

 https://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm274593.htm

 http://healthlibrary.epnet.com/PamphletPrint.aspx?token=13017087-e182-44a8-b26a-0bd8976976b3&chunkiid=22787

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Mindful eating

Practicing mindful eating means paying attention to what you eat and how you eat it. It is about appreciating the food you are eating and slowing down to recognize when you are full.

http://trendsreport.infonowweb.com/mindful%20eating

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Honey Sriracha Chicken Rice

 Things are getting spicy at the Humana Naperville Guidance Center! On November 4, we’re hosting a Facebook Live session featuring Chef Nino. He’ll be teaching us how to make comfort food with a healthy twist - like Honey Sriracha Chicken Rice. This easy recipe uses simple ingredients, and as Chef Nino would say, the flavor is all soul with no salt! Visit the Humana Facebook page for more information or to view our free cooking demo.

 Ingredients

·        1 lb. cooked chicken

·        ⅓ cup cornstarch sauce

·        1 cup water

·        2-3 tablespoons sriracha

·        5 tablespoons soy sauce

·        1 teaspoon sesame oil

·        1 tablespoon minced garlic

·        1 teaspoon fresh minced ginger

·        ¼ cup sugar

·        2-3 tablespoons honey

·        2 tablespoons chopped cilantro

·        ¼ cup toasted sesame seeds

·        Cooked rice for serving

 Instructions

In a smal -medium sauce pan, combine the 1 cup of water, sriracha, soy sauce, sesame oil, garlic, ginger,  sugar, and honey and stir. Bring mixture to a boil over medium heat.

 Whisk together the 2 tablespoons corn starch and remaining 2 tablespoons of water until dissolved. Add to sauce pan and stir until thickened. Reduce heat to low.

 Drizzle a large pan or skillet with oil over medium heat. Add chicken and sauté until heated through. Add the sauce and stir to coat. Add chopped cilantro and serve over warm rice; top with sesame seeds.  

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Fresh Pineapple Salsa

Learn how to give your salsa dishes a fruity flair. On November 4, we’ll be hosting Chef Nino on Facebook Live. He’ll be teaching us how to make our favorite comfort foods with a healthy spin- like Fresh Pineapple Salsa. This dish sounds adventurous, but Chef Nino’s recipe is easy to make and filled with recognizable ingredients- you’ll love it! For more information about our free cooking demo or to watch the live video, visit Humana’s Facebook page.

 Ingredients

·        2 cups diced fresh pineapple

·        1/2 cup chopped cilantro

·        1/4 cup finely chopped red onion

·        Juice and zest of 1 lime

·        1 tablespoon extra virgin olive oil (optional)

·        Sea salt to taste

·        1 serrano pepper, stemmed, seeded and finely chopped

  Instructions

Toss all ingredients together in a large bowl. Serve immediately or cover and chill until ready to use.

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Authentic Blackening Seasoning

 Tis the season for homemade comfort food! Liven up chicken dishes with a flavorful seasoning that’s sure to ignite the palate. Want to learn more? Join us on November 4 for a Facebook Live session featuring Chef Nino. He’ll be teaching us how to make delicious comfort food with a healthy flair- like Authentic Blackened Seasoning. Visit the Humana Facebook page for more information on how to view our free cooking demo.

 Ingredients

•       1 tablespoon sweet paprika

•       2 teaspoons sea salt

•       1 teaspoon onion powder

•       1 teaspoon garlic powder

•       1 teaspoon cayenne

•       1 teaspoon chili powder

•       ¾ teaspoon white pepper

•       ¾ teaspoon black pepper

•       1 tablespoon dry mustard powder

•       ½ teaspoon dried basil leaves

•       ½ teaspoon dried thyme leaves

•       ½ teaspoon dried oregano leaves

 Instructions

Mix all ingredients together in a large bowl.

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Ellen started getting serious about improving her health about 18 months ago. She was moderately active, but eating at McDonalds for breakfast every workday, and doing her fair share of snacking. Her stress levels were definitely not helping the situation either.

Her “wake up call” happened when she decided to give HumanaVitality™ a try. It was slow-going at first because she didn’t have a reliable pedometer. “My daughter gave me a [Fitbit] for Christmas. It changed my life.”

Here are some things that helped her succeed:

Regularly walking a minimum of 10,000 to 12,000 steps a day.

Planning weekends and vacations to include hiking in state and national parks.

Saying goodbye to McDonalds.

Eliminating people and activities that caused undue stress whenever possible.

She’s successfully lost weight and is feeling great—her chronic back issues are non-existent. And she has more energy. Her step stats are impressive: Since January 15, 2015 she has walked 2,128,360 steps/871.88 miles. She can’t wait to make it to 1,000 miles!

The biggest challenge for Ellen has been Wisconsin weather. “This past year I got pleurisy which curtailed working out for a few weeks. I walk laps after school but I get easily bored walking indoors.” To help stay active she found indoor activities that kept her going– a weekly yoga class and a local bootcamp during the winter.

Staying healthy, fit and happy is her biggest motivation. “My daughter’s June 4, 2016 wedding and future grandchildren are making me glad that I’m developing healthy habits.” Some advice for those just starting their health journey:

Invest in a HumanaVitality-compatible fitness device and start with small goals.

Find a friend to walk with.

Keep at it; you’re never too old to get started!

Congratulations to Ellen on her success! If you would like to be our next Inspiration of the Month, send us a private message on Facebook, telling us why you’re an inspiration. HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional.

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Eating Well While Dining Out

Eating at a restaurant can offer a fun alternative to cooking at home. Restaurant food, while delicious, may have hidden health consequences. Next time you eat out, the following tips will help you do so without damaging your health or gaining weight.

Eat less. Many, if not most, restaurants serve unnecessarily large portions. If you share a main dish with a friend or only eat half and take the rest home, you’ll eat less while saving money. Since it can be tempting to eat everything on your plate, divide the food in half before you start eating and either push one half to the side or ask the server to box it immediately.

Savor your food. Eat small bites and pay attention to the taste and texture. Chew slowly and thoroughly. Put your fork down for a while between bites. Instead of watching the big game or a show while eating, staying focused on your food may help you feel satisfied while eating a smaller amount of food.

Say no to bread. It’s easy to scarf down multiple pieces of bread without even noticing while you’re waiting for your meal. This can add many calories that you weren’t planning to consume. If it’s okay with the people you’re eating with, ask the server not to bring bread to the table, or only to bring one piece for each person.

Fruits and veggies are your friends. Try to make fruits and vegetables a significant part of your meal. Whole fruits are better than fruit juices, which lack fiber. Vegetables are pretty much always a good idea, but watch out for vegetables sautéed in butter, cooked with oil, or covered with heavy sauces. Steamed vegetables are delicious. If you don’t want to eat them plain, ask for sauce on the side and use it sparingly.

Allow yourself the occasional (small) treat. Things we consider “treats” are sometimes empty calories and don’t have many nutrients. However, if you have a favorite food once in a while, it may help you eat well the rest of the time.

Sources:

Helpguide. “Healthy Fast Food: Tips for Making Healthier Fast Food Choices.” Accessed January 17, 2014. http://www.helpguide.org/life/fast_food_nutrition.htm

Medical News Today. “How Many Calories Should I Eat?” Accessed January 17, 2014. http://www.medicalnewstoday.com/articles/245588.php

USDA Choose My Plate. “Tips for Eating Healthy When Eating Out.” Accessed January 17, 2014. http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html

WebMD. “Estimated Calorie Requirements.” Accessed January 17, 2014. http://www.webmd.com/diet/features/estimated-calorie-requirement

Reviewed 01/14

HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional.

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Ellen took charge of her health about a year ago. She realized she was taking her health for granted and had gotten lazy, especially with her eating. Today, she’s fitter than she was at age 14.  Not quite as fast, she adds, but definitely fitter.  Today she can run six miles–something she couldn’t do at 14–and weighs less, too!

Her “wake up call” was when she felt as though she were sleepwalking, not truly present and enjoying being active.  She felt the extra weight in every sense.  Her body was making it known it was not pleased either, with more pains and lower overall well-being.  She noticed she could not do the same sports activities she once could, and it inspired her to make a change. “I am a much better tennis opponent now at my present weight and can chase down most any ball.  It feels so good!”

She started her journey in the kitchen– re-evaluating her eating habits, fitness routine and overall outlook. Her results have been impressive: she’s down 66 pounds and five pants sizes, and was able to improve her cholesterol. Most importantly, she feels good physically, mentally and is comfortable in her skin.  She’s been motivated by shopping for a better wardrobe, and the Vitality Bucks® of course. She reached Silver Vitality Status™ last year, and is currently shooting for Platinum Vitality Status.

She cites the biggest challenge as planning and scheduling time for fitness and healthy eating.  To help stay on track, she made sure to keep healthier food on hand so that it’s easier to make better choices, especially when traveling.  “I highly recommend the single serve pouches of almond butter I keep in my purse.”

Ellen’s biggest motivation is her parents, who are in their eighties and coping with health-related issues.  Her mom broke her hip last year and her father was diagnosed with lymphoma this year. They have had cancer three times between the two of them and are still fighting.  Early detection and routine screening is key, for seniors and everyone.  “If I can teach my immigrant parents to go easy on the carbs, anything is possible.” Ellen recently completed the Rock ‘n’ Roll 10K in Chicago, and thought about her parents throughout the race. “Running races is easy compared to my dad’s chemo.  And it makes me better able to care and do for them, too.  I’m lucky to still have them.”

For those just starting their health journey, here are some things that helped her succeed:

Have a favorite fitness book, hers is Fat Smash by Dr. Ian Smith

Listen to your body and do not train when injured

The social aspect of making fitness a routine is fun. Attend classes and make calendar entries for fitness

Be mindful of what you eat to maintain goals– a good start is to take an honest look at your daily routine, and asking questions. Is it working for me? How do I feel?

Congratulations to Ellen on her success!

If you would like to be our next Inspiration of the Month, send us a message, telling us why you’re an inspiration.

HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional.

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If you’re considering quitting smoking – congratulations! It’s a big decision, and one of the most important choices that you can make for your health. You may have heard that some people who quit smoking gain weight. While it may be common, it’s not inevitable. The more you know about why it happens, the better equipped you are to avoid it.

Why do we gain when we quit?

There are a few possible reasons: Your sense of taste and smell usually become sharper, which may cause an increase in appetite. Some people seek comfort in unhealthy foods to help suppress nicotine cravings, and the stress of withdrawal may cause you to overindulge.

Eat Right

Remember to satisfy your basic daily nutritional needs whether you have recently quit or not. If you’re concerned about gaining weight, make sure that the majority of the food you eat comes from vegetables, fruits, whole grains, proteins, and healthy, natural sources of fat, such as avocado or olive oil (and as few as possible from trans-fats and simple sugars). You may want to consult a nutritionist or other health professional to advise you about your diet.

Snack Smart

The right snack foods can help you deal with nicotine cravings after you’ve quit smoking, so stock up and consider carrying them with you when you leave your home. Take small bags of trail mix, celery sticks, apple slices, or another nutritious snack with you. Having these readily available will help you avoid junk food and cigarettes.

Get Moving

Exercise is an important step to maintaining good health and getting through nicotine withdrawal. It may help keep your weight under control and help reduce cravings. If you’re not currently exercising regularly, start slowly and work up to exercising several times a week. It’s important to try to have fun while you’re exercising, so pick an activity you already doing like, playing tennis, swimming, or bike riding. Over time you may find that your body craves physical activity just as it craved nicotine.

Sources:

Coping with Quitting Smoking: How to Cope with Withdrawal Symptoms! QuitSmokingSupport.com http://www.quitsmokingsupport.com/coping.htm

How to Handle Withdrawal Symptoms and Triggers When You Decide to Quit Smoking. National Cancer Institute. http://www.cancer.gov/cancertopics/factsheet/Tobacco/symptoms-triggers-quitting

Quit Smoking Timeline. Healthline.com. http://www.healthline.com/health-slideshow/quit-smoking-timeline

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Fall is the perfect time to get moving with your family—if you get active during the fall weather you’ll have formed a healthy habit to carry you well into the chilly winter months. Here are a few ideas to get you started: · Find your Park: Discover local park trails and plan a family nature walk. Enjoy the sounds and smells of the season (crunchy leaves! trees and flowers). Being out in nature can improve your mood—cooler months are perfect for “green therapy”.

· Eat seasonally: When it comes to produce, more matters. Find a farmers market and stock up on the freshest fruits and vegetables your local farms have to offer. Or, get your daily steps while picking locally grown produce at a nearby apple orchard. This list of local fruit and vegetable farms also includes a list of upcoming US Fruit Festivals.

· Look before you latte: As temperatures dip, hot tea and coffee can have great health benefits.  Grab your favorite cup, just be mindful of the cream and sugar content in your fall beverages.

· Yards of fun:  Picking up leaves can be a fun family workout with the bending and lifting involved in yard work. Challenge the little ones to see who can fill their bags up with the most leaves (and turn some of those leaves into a fun craft project). All that fun outside, and you may forget you’re exercising!

· Fall back (to sleep). That extra hour of sleep you can get during the daylight savings time change counts! Take advantage of the shorter days by getting a better night’s sleep. Check out our Well Rested Pinterest board for more tips on getting better zzz’s this fall.

  For more Fall inspiration, check out our Pinterest and Tumblr, for healthy family-friendly ideas. Enjoy the beautiful fall weather while it lasts! 

HumanaVitality is not an insurance product. This material is intended for
informational use only and should not be construed as medical advice or
used in place of consulting a licensed medical professional.

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Say hello to Eric, our Inspiration of the Month!

This month we’re excited to spotlight a member who, along with his family, found wellness through giving back to the community. As a way of getting active together, Eric’s family discovered a passion for volunteering, enjoying charity athletic events and getting involved in the community. The HumanaVitality program has encouraged his family to be role models for the community and has helped his kids “build character” through donating their time.

He’s especially proud of his sons, one who will be leaving for college next year. HumanaVitality has given him the opportunity to participate in activities that he can use in essays and applications to apply for college scholarships. With HumanaVitality being such a huge part of his son’s life, he now has the skills to now go out in the world and make a difference, by being a well-being and community leader.

In addition to their contributions within the community Eric has improved his overall wellness through fitness group challenges at work and now runs and walks daily. His advice to those just starting their health journey is to “be patient. Don’t be discouraged if results come slow. I think slow results mean longer results. Remember you did not gain the weight in one week, so don’t expect to lose in in one week.”

Congratulations to Eric (and his family) on their success!

If you would like to be our next Inspiration of the Month, send us a private message on Facebook, telling us why you’re an inspiration.

HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional.

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Say hello to Shana, our Inspiration of the Month!

The wakeup call: Shana lost both of her parents at young ages, less than a year apart to weight-related health issues. While she struggled with her weight most of her life, she was determined not to be diabetic or take any medication, and to live a healthy, long life for herself and her family.

With the help of HumanaVitality, Shana increased awareness about her overall wellness. She learned about many healthy resources through her office and started exercising more. She used MyFitnessPal to track her calories, Pinterest for motivation, prayer as a spiritual element to her personal journey, and found a passion for biking! In 2014 she biked almost 2,700 miles, which helped with her weight loss goals. Today, Shana has shed over 110 pounds and is more physically fit than she was in college! HumanaVitality helped increase awareness and kept her accountable for her health choices. She’s inspired by what she was able to accomplish and it has given her an “anything is possible” outlook—she loves her new active lifestyle.

Her family, friends and co-workers have also been hugely inspirational by being supportive and very complimentary throughout her journey. “It’s especially awesome when people see me that haven’t for years…they hardly recognize me - It’s a fun reward each time that happens”!

Advice to those just beginning their journey: Find an exercise that you love! For Shana, biking provided “fresh air, music, beautiful views and a new adventure each time. I call it my moving meditation!”

Not only has Shana reached many of her wellness goals, she feels like a different person for going through this journey. She’s healthier, stronger, happier, and more confident. She can even handle stress better!

Congratulations to Shana for being an inspiration!

If you would like to be our next Inspiration of the Month, send us a private message on Facebook, telling us why you’re an inspiration.

HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional.

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Say hello to Stephanie, our Inspiration of the Month!

This month we’re excited to spotlight Stephanie, a member who has not just improved her health, she’s changed her entire relationship with food.

Stephanie’s journey began last May, when she was camping with friends and noticed she didn’t like how she looked in photos. She made a promise to work toward a normal weight within the year. Unfortunately, she didn’t make that goal a priority, and when the camping trip rolled around again, she felt even more uncomfortable. “Regardless of how great my friends, my job, my home and family are if I’m not comfortable being me, then it really ruins life experiences. That was the moment. I was not going to go another week or year without being fully committed to myself. This is something that is within my control, no surgery or miracle needed, I have it within me and the tools available to me.”

She started by wearing a Fitbit that she had ordered through the HumanaVitality mall a couple years before. She logged her food on Fitbit.com and made sure she got her daily 10k steps. A month after walking, she added jogging along with sculpting exercises. She also signed up for the Living Lean course, which is free and available to all HumanaVitality members. Living Lean focused on helping her acknowledge the triggers of a food addiction and repairs your relationship with food, without substituting or suppressing those cravings. It helped her to retrain her brain to choose a healthy lifestyle.

She committed to changing her lifestyle on May 3rd, 2015 and has lost 20 pounds since that date!

Living Lean helped Stephanie realized that she needed to change how she thought about food. “I used to be like a lot of people who go on diets, I tried the fad exercises and diets, only to binge eat or have a cheat day or weekend. Food still controlled me. I still thought of food and I still felt like a victim because I told myself couldn’t have pizza or pasta”. By chance she signed up for the Living Lean course and did the assignments. By following the program after six weeks, she has successfully become free from food being the focus in her life.

For anyone struggling to lose weight, Stephanie highly recommends trying the Living Lean course. She says that before you can be truly successful you have to change your relationship with food—this program makes it clear and gives you the tools and direction to do just that.

She’s been motivated by her success and is feeling good in her own skin. “I want to be able to be in social situations and not feel insecure. I want to be able to throw some clothes on and go out the door, without changing 10 times because nothing feels comfortable. There are so many things I don’t do, because of my weight. That’s what motivates me—freedom to be myself.”

Her advice to those just starting their health journey is to know it takes courage and guts. “It’s not easy to change your behavior when you’ve been living a certain way for so long. It takes guts to go into a gym when you are at the very beginning of a lifestyle change and at your heaviest; it’s hard to push yourself through those workouts that have you winded halfway through them. It’s not easy choosing a salad and fish over steak and fries, when you’re out with friends or by yourself and no one will know if you had fast food. It takes courage and guts, especially when there are those who are expecting you to fail.”

Congratulations to Stephanie on her success!

If you would like to be our next Inspiration of the Month, send us a private message on our Facebook, telling us why you’re an inspiration.

HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional.