Helpful tips to keep you
happy and healthy
this winter season...
FEBRUARY 09
“So many people
spend their health
gaining wealth,
and then have to
spend their wealth
to regain their
health.”
INFORMED
A M o n t h l y P u b l i c a t i o n F r o m T h e We l l n e s s D i v i s i o n O f T h e B e n e c o n G r o u p
HEART SMART
It’s American Heart Association Month
Your heart is roughly the size of your fist
and pumps 100,000 times a day, pushing 2000 gallons of blood a day through 60,000
miles of arteries, veins and capillaries. That’s enough arteries, veins and capillaries to
wrap around the world twice. All the professionals agree: exercise and proper nutrition
really are magic bullets when it comes to our health.
NUTRITIOUS
A.J. Reb Materi,
Our Family
As a leader in the leaner meat category,
turkey enjoys a low fat status, with less
saturated fats than other meats. Turkey is
also lower in calories and cholesterol than
many other protein sources.
n,
rger Recipe
chopped onio
d
e
ix
m
p
A Healthy Bu
cu
1
t 
er
d turkey breas
d green pepp
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e
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p
 1lb. groun
e
p
d
re
ats
salt, cilantro
uaker quick o
ixed pepper,
m
s
n
o
o
 1/2 cup q
p
as
 2 te
ill until
urgers and gr
es
b
e
rg
la
4
to
 3 egg whit
and divide in
nts together
ie
d
e
roll.
gr
in
l
al
Mix
ain bread or
gr
le
o
h
w
f
o
n 2 slices
done. Serve o
ich.
ad per sandw
Facts with bre
der 3
Fat Grams: un
0
0
4
r
e
d
n
s: under 34
Calories: u
ydrate Gram
h
o
b
ar
C
s: 30
Protein Gram
THR Training- a quick way to determine your Target Heart
Rate zone (which is where you burn body fat): subtract your
current age from 220, then multiply that number by .65; then take 220 minus your age
and multiply that number by .85. Example 220-50 years of age= 170; 170 x.65 =
110 and 170 x .85=144, so your THR zone is 110-144 bpm.
ACTIVE
THOUGHTFUL
Valentine’s Day is this month and of
course chocolate will be involved. Buy your
sweetheart the dark chocolate. Studies show it may help lower blood pressure. Be
sure to only eat a small serving, 100 grams of dark chocolate may contain up to 500
calories and the same size apple has less than 60 calories. Extra calories of any kind
are not healthy.
GREEN
Of course you want to share this newsletter with your
friends and family, so email if you can and save the paper!
Start planning to ride your bike to work in nicer weather and map out a route now.
Remember to wear a helmet and obey all traffic laws. If riding to work is out of the
question look into car pooling with fellow employees. You will save money too!
PROACTIVE
Do not wait! 50 % of diseases and illness can be
directly related to choices we make and another
20% can be attributed to the environment in which we surround ourselves. That’s
70% of what happens to us that we have control over! Rid your work place and
home of unhealthy snacks. Out of sight and out of reach. Choose to be more active.
There are plenty of activities to do that do not involve going to a gym. Take the dog
for a walk, ski or ice skate. If the weather isn’t cooperating, try bowling, or go for a
long walk in the mall. Just skip the food kiosks.
Fast Fact
A 175 lb. person walking 1
mile, 3 times a week, at just 3
mph will burn an extra
14,508 calories a year and
lose about 4 lbs! That same
person can add 1 more time
a week and walk off an extra
pound.
CHOOSY
Menu Selections Matter... dining out can add a ton
of unanticipated calories (and pounds). Here’s what
to look for when you’re reading the menu at your favorite restaurant:
Good Selections
Selections to Avoid
Steamed
breaded
Reduced
fried
Baked
creamed or creamy
Seasoned
béarnaise or hollandaise sauce
Fat free
white sauce
Whole grain
cheesy
Vegetarian
loaded
Light
buttery
INFORMED
For A Healthier,
Happier Life