WHAT’S INSIDE · PREP TIME: 5 SERVES: 1 Nutritional Info Calories 274 Fat (g) 6.5 Carbohydrates (g) 42 Fiber (g) 10.3 Protein (g) 14 Figs: Don’t let their size fool you, figs

DID YOU KNOW?

Did you know canned pumpkin is just as nutrient dense as fresh pumpkin? Canned pumpkin is packed with potassium,

vitamin A and iron. In general, fresh foods typically have more nutrients, but if you are looking for convenience, canned

pumpkin is a healthy option. Remember to check your food labels to be sure the product is 100 percent pumpkin, with

no added salt or sugar.

FALL INTO HEALTHY HABITS

By Emily Boettcher

It can be challenging to focus on your wellness through the busy

holiday season, so start making healthy habits early this fall. Take

small steps that will support your overall goal to destress, exercise

more, eat better or just be healthier overall.

Write out a specific goal and then break it down into a few

manageable healthy habits. Creating these regular habits will keep

you accountable to your main goal throughout your busy holiday

season. The following are just a few examples of the many healthy

habits that you could build into your long-term goals.

Manage Stress

Journal at the end of each day.

Schedule reoccurring meditation or walk breaks throughout

the week.

Enroll in a yoga class that fits your schedule and keep it as an

appointment on your calendar.

Eat well

Have fresh fruit and vegetables on the counter or easy to see

in the fridge.

Wait to buy or make candy, treats or desserts until the day of a

celebration, and get rid of any leftovers.

Drink a glass of water before every meal and finish another

glass during your meal.

Increase daily steps

Set calendar reminders to get out of your work area and move

every hour or so.

When using the restroom or filling your water bottle, walk to a

facility or fountain far away from your workstation.

Schedule walking meetings or take phone calls on the

treadmill.

Putting your plan into action now will help you overcome the

distractions that go along with the holiday season. Try forming a

few healthy habits connected to your long-term wellness goal this

month. Use the tracker in the Challenge of the Month to mark how

many days you participated in your healthy habit.

IN THIS ISSUE

Halloween is almost here, but this issue covers topics that will make healthier living a little less

scary. Start taking small steps now to increase healthy habits before the busyness of the

holidays ensues. Find the health benefits of the autumn harvest, and use the quick click link to

discover new recipes for your favorite fall foods. Being haunted by regret about mistakes or

missed opportunities is hard, but you can take action to break the cycle and take care of your

mental health. Cavities and weight gain aren’t the only threat when it comes to the office candy

dish. Learn more about diabetes and how to spot the symptoms of uncontrolled glucose levels.

OCTOBER 2017

WHAT’S INSIDE

QUESTION & ANSWER

Diabetes Detection

TARGET TRAINING

Triceps Press

LIFE BALANCE

Regret

CHALLENGE OF THE MONTH

Set a Healthy Habit

FOOD FOR THOUGHT/RECIPE

Fall Harvest

By Kate Bendickson

Type 2 diabetes refers to a condition in your body where your blood glucose levels are higher

than normal. If your blood glucose is too high and left untreated, you run a risk of developing

serious health conditions. Heart attack, stroke, kidney failure and nerve damage are all

conditions that may develop if diabetes is left untreated.

Not all people show symptoms with their type 2 diabetes, some have mild symptoms that never surface.

Experiencing one or more of these common symptoms may mean it’s time to see your doctor to be

tested for diabetes.

Certain risk factors can increase your chance of developing type 2 diabetes, including:

Weight: More fat tissue means insulin has a harder time getting into the cells.

Age: Type 2 diabetes is more common in people older than 45, but can develop at any age.

Fat distribution: Fat stored pr imar ily in the abdomen raises your r isk of type 2 diabetes.

Inactivity: Physical activity helps keep glucose levels low as it is used for energy.

Family history: Your r isk increases if a parent or sibling has type 2 diabetes.

Blood pressure: Having blood pressure over 140/90 is linked to an increased r isk.

Cholesterol levels: Low levels of HDL, or " good" cholesterol, is linked to a greater r isk.

Contact your doctor if you have any symptoms or risk factors to determine if further testing is

necessary. Type 2 diabetes is preventable with healthy lifestyle choices. Focus on a balanced diet, daily

physical activity and obtaining a healthy weight.

AM I AT RISK FOR TYPE 2 DIABETES?

TARGETED MUSCLES: Triceps

START

Lie on your back with your knees bent and feet flat on the floor.

Hold dumbbells above your shoulders with your arms extended, palms facing in

toward each other.

Keep your core engaged by drawing the navel in toward the spine to maintain neutral

back alignment.

MOVEMENT

1. Hinging at your elbows and shoulders, and keeping your elbows close to the sides of your

body, lower your elbows down to a 90 degree angle. Be sure that the dumbbells stay

directly over your elbows.

2. Slowly return to the starting position.

By Kate Bendickson

Triceps Press

VARIATIONS

Beginner: Alternate lifting and lower ing one arm at a time.

Intermediate: This exercise may also be done with your shoulder s on a stability ball.

Advanced: Add core work by lifting your legs into a table top position and hold while

performing the exercise.

Increased thirst Extreme hunger Fatigue Slow-healing sores

Frequent urination Unexplained weight loss Blurred vision

THE GHOSTS OF REGRET

By Jacqueline Bosquez

SPARKRECIPES.COM

A new season means a new spread at the grocery store or farmers market! If you’re finding a

lack of inspiration for your new fall produce, try sparkrecipes.com. You can search for recipes

by the food you want to include like butternut squash, kale, figs or other foods that are in

season in the fall. Recipes can also be sorted by dietary restrictions like dairy-free, low calorie

or low sodium. These healthy recipes are submitted and rated by users so read the reviews as

you find a new tasty recipe to make at home or for the holidays!

TRACK YOUR HEALTHY HABIT

Did you complete a healthy habit to help you stay

accountable to your long-term wellness goal? Aim

to circle “Y” for yes at least 21 days in October.

After October ends, add a new healthy habit to

your routine for November and one for December.

With three healthy habits maintained throughout

the busy holiday season, your New Year’s

resolution may feel more manageable!

By Emily Boettcher

By Jacqueline Bosquez

Everyone has regrets about something they have done or an opportunity they have missed. If you’re living with the ghosts of regret, you

understand how overwhelming and unproductive it can be. Repetitively reviewing the same regretful actions can become a habit that is hard

to break. When you get stuck in a cycle of regret, try reflecting on the following ideas to retrain your thought process:

MEND: What’s done is done, and you can’t change it, but sometimes it can be

mended. If you said or did something hurtful, ask yourself if you can address it

directly with that person. Admit you were wrong, apologize or just let them

know you are feeling regretful about your actions. Having their forgiveness may

make you find peace, even years down the road.

LEARN: Whether you realize it or not, your mistakes help you make better

decisions in the future. Instead of rehashing a situation to nitpick what you did

wrong, decide how you will do things differently in similar situations moving

forward. You might even feel better by mentoring someone in a similar

situation. Help them seize the opportunity you wish you would have.

RELEASE: When you notice a reoccurring regret surfacing, practice letting it

go. That might mean imagining your regret floating away in a hot air balloon or

literally writing down your regret and destroying the paper. However you do it,

practice consciously letting go of a nagging regret you have.

Although regret is a normal human emotion, you may need to practice controlling it. Whether regret is disrupting your focus during the day or

haunts you at night, redirect your reaction when your mind wonders to regretful situations of the past. You don’t have to do it on your own.

Consider sharing your feelings with a confidant or seeking help from a therapist. Don’t regret letting feelings of regret become a habit.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 Y N 2 Y N 3 Y N 4 Y N 5 Y N 6 Y N 7 Y N

8 Y N 9 Y N 10 Y N 11 Y N 12 Y N 13 Y N 14 Y N

15 Y N 16 Y N 17 Y N 18 Y N 19 Y N 20 Y N 21 Y N

22 Y N 23 Y N 24 Y N 25 Y N 26 Y N 27 Y N 28 Y N

29 Y N 30 Y N 31 Y N

OVERNIGHT

PUMPKIN OATS

The weather may be getting colder, but your produce options are heating up. Summer isn’t the only season for adding healthy and fresh

produce to your meals, fall has some great options to choose from as well. Most foods are harvested all year round, but foods that are

harvested in their best season will taste fresher and will most likely cost less as well. Here are a few unexpected produce items that are fresh

in the fall to add to your meals this season:

Autumn’s crop of fruits and vegetables offer a range of flavors and health benefits. Grocery stores and farmer’s markets will be full of these

and other new produce items for fall time. Find your new fall favorites and add them to your meals!

FAVORITE FALL FOODS

By Angela Olson

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:

1/4 cup plain nonfat greek yogurt

1/2 cup unsweetened vanilla

almond milk

1/4 cup pumpkin puree

2 tablespoon pure maple syrup

1/2 teaspoon vanilla extract

1/2 cup Old-Fashioned Oats

2 teaspoons chia seeds

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon ground ginger

DIRECTIONS:

1. In a medium bowl, mix together

greek yogurt, almond milk,

pumpkin puree, vanilla and maple

syrup until well combined.

2. Stir in oats, chia seeds and spices.

3. Pour into container and place in

fridge for four hours or overnight.

4. Top with dried cranberries or nuts

(nutrition information not included)

PREP TIME: 5 SERVES: 1

Nutritional Info

Calories 274

Fat (g) 6.5

Carbohydrates (g) 42

Fiber (g) 10.3

Protein (g) 14

Figs: Don’t let their size fool you, figs are

big on fiber and help with digestion and gut

health. Fresh figs should be eaten within a

few days of purchasing, but dried figs last

much longer. Add figs

to your favorite bowl

of fruit, top off a scoop

of ice cream or eat

them plain.

Cauliflower: This sweet and slightly

nutty flavored veggie is perfect for fall side

dishes. Packed with vitamin C and fiber, add

cauliflower to your next nutritious plate of

food. Cauliflower can be

eaten raw or cooked. For

a low-calorie option, try

replacing regular rice

with cauliflower rice.

Pomegranate Seeds: This colorful

fruit is among some of the most nutritious

foods best harvested in the fall. The vitamin

C helps support bone health and immune

function through cold

and flu season. These

flavorful seeds can be

sprinkled on yogurt,

added to a salad or

eaten plain.