Arlington Employee Assistance Program
WELLNESS WATCH
December 2016
www.apsva.us/eap
Editor: Kim Chisolm
What is Active for Life?
Active for Life is a program created by the
American Cancer Society to promote healthy
living. The Employee Assistance Program
adopted this program for APS employees.
Active for Life helps employees reach their goals
for healthy living by combining individual and
team-building strategies, teaching them the skills
they need to change their behaviors and providing them with social support to lead a healthier
lifestyle. The goal is “Happy, Healthy and
Productive Employees”.
Last Year’s Champions!
We would like to express our
appreciation to all APS employees for
your cooperation and participation in
this year’s voluntary flu shot clinics.
Learn more about Active for Life
(Click link)
UPCOMING
EVENT
THE APS
BIGGEST LOSER
CHALLENGE
Kick-Off: March 2017
Each site will form one team with any number of participants.
You will be competing against other participating sites. Team
and individual weight loss will be determined by percentages.
~All weight calculations will be confidential~
“ M AI NTAI N DO N ’ T G AI N”
And
“ H E A LT H Y H AB I T S ”
A R E U ND E R WAY. . .
Both activities took flight on November 14th!
We’re excited for all of the participants and
challenge you to meet your expected goals down to the
finish.
Two separate drawings will take place for prizes at the end of
each challenge. All participants will receive an incentive.
Questions? Please see your site’s Wellness Ambassador or email
[email protected].
“The Battle for Maintain Don’t Gain is on!”
Be Good to YOURSELF
Questions or Comments? Please submit request to [email protected].
National Diabetes Month
Linzer Thumbprints
Types of Diabetes
Type 1 diabetes (previously known as insulin-dependent diabetes)
Type 1 diabetes is an auto-immune disease where the body's immune system destroys
the insulin-producing beta cells in the pancreas. This type of diabetes, also known as
juvenile-onset diabetes, accounts for 10-15% of all people with the disease. It can appear
at any age, although commonly under 40, and is triggered by environmental factors such
as viruses, diet or chemicals in people genetically predisposed. People with type 1 diabetes must inject themselves with insulin several times a day and follow a careful diet and
exercise plan.
Type 2 diabetes (previously known as non-insulin dependent diabetes)
Type 2 diabetes is the most common form of diabetes, affecting 85-90% of all people with
the disease. This type of diabetes, also known as late-onset diabetes, is characterized by
insulin resistance and relative insulin deficiency. The disease is strongly genetic in origin
but lifestyle factors such as excess weight,
inactivity, high blood pressure and poor diet are major risk factors for its
development. Symptoms may not show for many years and, by the time they appear,
significant problems may have developed. People with type 2 diabetes are twice as likely
to suffer cardiovascular disease. Type 2 diabetes may be treated by dietary changes,
exercise and/or tablets. Insulin injections may
later be required.
Ingredients
3/4 cup hazelnuts
1/4 cup flour
1/2 teaspoon ground cinnamon
1 teaspoon fresh lemon juice Coupons
1/4 cup seedless raspberry jam
Directions
Toast the hazelnuts in a 350º oven for 6–7
minutes, until fragrant.
Gestational diabetes mellitus (GDM)
GDM, or carbohydrate intolerance, is first diagnosed during pregnancy through an oral
glucose tolerance test. Between 5.5 and 8.8% of pregnant women develop GDM in Australia. Risk factors for GDM include a family
history of diabetes, increasing maternal age, obesity and being a member of a community
or ethnic group with a high risk of developing type 2 diabetes. While the carbohydrate
intolerance usually returns to normal after the birth, the mother has a significant risk of
developing permanent diabetes while the baby is more likely to develop obesity and impaired glucose tolerance and/or diabetes later in life. Self-care and dietary changes are
essential in treatment.
Prepare Basic Cookie Dough, combining
1/4 cup flour and 1/2 cup toasted hazelnuts in food processor at step 2; pulse 20
times or until the nuts are finely chopped.
Transfer mixture to a bowl; add remaining
flour, baking soda, ground cinnamon, and
salt. Stir to combine. At step 3 of basiccookie recipe (with egg white and vanilla),
add fresh lemon juice. Scrape dough into a
medium bowl. Place 1/4 cup finely chopped
Healthy eating is a cornerstone of any diabetes management. But it's not just what you eat that affects hazelnuts in a small bowl. Roll 1 tablespoon
your blood sugar level. How much you eat and when you eat matters, too. Physical activity is another of the dough into a ball. Gently roll the
important part of your diabetes management plan. When you exercise, your muscles use sugar
dough in chopped nuts. Place 2 inches
(glucose) for energy. Regular physical activity also improves your body's response to insulin.
apart on 2 baking sheets lightly coated with
These factors work together to lower your blood sugar level. The more strenuous your workout, the
cooking spray. Make an indentation in cenlonger the effect lasts. But even light activities such as housework, gardening or being on your feet for ter of each cookie, going almost to the botextended periods — can lower your blood sugar level.
tom. Using raspberry jam, fill each indentawww.healthsite.gov tion with about 1/4 teaspoon.
ARE YOU GETTING ENOUGH SLEEP?
Research indicates that getting enough quality sleep at the right times is vital for mental
health, physical health, quality of life, and safety. The recommended amount of sleep for
different age groups is as follows: Newborns 16–18 hours a day; Preschool-aged children
11–12 hours a day; School-aged children At least 10 hours a day; Teens 9–10 hours a
day; Adults 7–8 hours a day.
Getting adequate amount of sleep is involved in healing and repair of your heart and
blood vessels. Sleep deficiency can interfere with work, school, driving, and social functioning. Ongoing sleep deficiency decreases your ability to make well-informed decisions, solve problems, control your emotions and behavior, and cope with change. Also,
sleep deficiency has been linked to depression, suicide, increased risk-taking behavior,
risk of heart disease, kidney disease, high blood pressure, diabetes, stroke., and obesity.
Recommended Strategies:
•Try to keep the same sleep schedule on weeknights and weekends.
•Use the hour before bed for quiet time; avoiding strenuous exercise and bright artificial
light, such as from a TV or computer screen.
•Avoid heavy and/or large meals within a couple hours of bedtime.
Read more, http://www.nhlbi.nih.gov/health/health-topics/topics/sdd
Follow baking instructions for basic cookie.
Store for 2 weeks at room temperature, or
several months in the freezer.
Preparation
Prep Time: 15 minutes
Cook Time: 15 minutes
NUTRITIONAL FACTS (1 COOKIE)
Calories per serving: 87
Fat per serving: 5g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 1g
Carbohydrate per serving: 11g
Fiber per serving: 1g
Cholesterol per serving: 6mg
Iron per serving: 0.0mg
Sodium per serving: 46mg
Calcium per serving: 7mg
COURTESY OF WWW.HEALTH.COM
WELLNESS WATCH