June 2014

Sanford Center for Health and Well-being

Fresh Squeezed Living

A cooking, nutrition and well-being newsletter Live smarter. Age better.

Upcoming Events

June is Men’s Health Month

Join Sanford Center for Health and Well-being for empowering health events all month long.

Sanford It’s All About Science Festival June 14, 9 a.m. - 5 p.m.

Sanford Center Free event

Visit our booth during this festival to learn about the science of eating healthy. Try our healthy food samples.

Quick and Easy Meals with Beef

June 24, 6 p.m. $10 per person or $25 for a group up to five people Learn how to prepare quick, delicious, budget-friendly meals with beef. Adults and kids are encouraged to attend this interactive class.

(605) 312-2150 (888) 996-4673 sanfordhealth.org, keyword: live smarter

June 2014 Issue 6

On average, men in the US are more likely to die younger than women.

Men also suffer higher mortality rates for the leading causes of death.

During National Men’s Health Month, Sanford Health encourages you to take action in your health. Make changes to live a healthier lifestyle. Seek preventive health care options that will help with the early detection and treatment of disease, for both men and boys.

Know the Facts 1 in 2 men are diagnosed with cancer in their lifetime. This is compared to 1 in 3 women.

13million

2x 76

The number of men over the age of 20 who have diabetes.

Women are two times more likely than men to visit the doctor for annual exams and preventative services.

The average life expectancy for American men.

This is five years less than women, whose average life expectancy is 81 years of age.

Learn more on page two about recommended preventive health screens.

1

Cholesterol Test:

Height/Weight/BMI/ Blood Pressure:

At every wellness exam.

Review your Body Mass Index (BMI), a tool used to screen for obesity, with your health care practitioner.

Diabetes Screening:

Screen for type 2 diabetes in asymptomatic adults with sustained blood pressure (either treated or untreated) greater than 135/80 (fasting blood glucose or basic metabolic panel).

• Between the ages 18 and 24 – one Lipid Profile • Between ages 25 and 44 – one Lipid Profile every 5 years • Age 45 and older – one Lipid Profile every year

should men take preventive tests and screenings

Colorectal Screening:

Hemoglobin or hematocrit (Hgb/Hct):

?

HOW OFTEN • Between ages 40 and 49 yearly stool for occult blood by fecal hemoglobin • Age 50 and older – colonoscopy every 10 years or stool for occult blood every year or flexible sigmoidoscopy every 5 years.

One hemoglobin or one hematocrit every year.

Sexually Transmitted Disease (STD):

For all adults at risk and includes: Chlamydia, gonorrhea, syphilis and HIV.

Prostate Specific Antigen (PSA):

One test per year beginning at age 50.

2

4 My Health

Make your health a priority It’s time to take action and make healthy living a priority. By taking simple steps each day, men can make their health a priority. Simple actions, like putting on sunscreen, exercising and eating better can enhance your health.

4 4 4 4

Exercise Use sunscreen Drink eight glasses of water each day Quit smoking

4 Eat more fruits, vegetables and whole grains

4 Limit alcohol to no more than two drinks per day

Banh Mi

1-2 baguettes, sliced horizontally and into individual sandwich portions 2lb pork loin, trimmed and cut into 1 inch pieces 1T garlic, minced 1T ginger, minced 2T soy sauce ½ C vinegar (rice vinegar or white vinegar) ¼ C lemon juice 1 jalapeno, minced (optional) 2 large carrots, peeled and shredded 2 cucumbers, sliced or julienned 1 jalapeno, chopped (if desired) 1 bunch cilantro, chopped 1 bunch mint, chopped Chopped nuts (optional) 1 lime, cut in half 1. Mix vinegar, soy sauce, lemon juice, garlic, ginger and jalapeno to make the marinade. Add pork and let it marinate 20 minutes to overnight.

2. In a large skillet, heat 1tsp canola oil.

Sauté pork until cooked. Remove from heat. Alternatively, pork can be grilled.

Nuoc Cham (Vietnamese Dipping Sauce)

4 garlic cloves, minced 1 serrano, minced ½ C water 2 limes, juiced 2T rice vinegar 2T sugar 1tsp - 1/8 C fish sauce (or to taste) Sambal or sriracha, to taste (optional)

3. A ssemble the sandwich on the baguette: pork, cucumber slices, shredded carrots, jalapeno (if desired), cilantro and mint. Chopped nuts can be added if desired. Squeeze a bit of lime juice on top of the sandwich toppings.

4. S erve with nuoc cham (dipping sauce) on the side.

Nutrition: Recipe serves 10, calories 385, total fat 6g, saturated fat 1g, sodium 60mg, carbohydrates 50g, protein 29g

1. Combine all ingredients but the fish sauce, thoroughly dissolving the sugar.

2. Add in the fish sauce a little at a time.

Stop when you reach the desired taste.

(Taste often! Fish sauce is strong, so you want to go slowly here.)

3. I f desired, add a bit of sriracha or sambal to taste.

Nutrition: Recipe serves 10, calories 17, total fat 0, cholesterol 0, sodium 48mg, carbohydrates 6g 3

Featured ITEM Make eating veggies easier with the peeler of choice by professional chefs! Mention this ad at our Wellness Store and receive 10% off our Kuhn Rikon Swiss Peelers.

June is national fruit and vegetable Month With local, seasonal produce available it’s a great time to enjoy fresh fruits and vegetables! Fruits and veggies are a great way to get the most nutrition out of your calories. They are packed with vitamins, minerals, fiber and other nutrients. The potential benefits associated with eating more fruits and vegetables stack up quickly, reducing your risk for many chronic diseases such as obesity, diabetes, cancer and heart disease. If you don’t garden, check out your local farmer’s market or grocery store for available produce. Then, start adding fruits and vegetables throughout your day. Here are some simple ideas to get you started and keep you healthy!

Start your day right with breakfast • Add spinach, onions, mushrooms, kale, asparagus and tomatoes to your morning omelet.

• Make room for berries, peaches or bananas in your cereal or yogurt.

Enjoy super suppers • Add chopped veggies such as zucchini, cauliflower, broccoli, squash, eggplant or peppers to your favorite pasta dish.

• Add color to your salad with fruit as well as a variety of greens such as collards, kale, bok choy, arugula and spinach.

• Host a potato bar and pile on the broccoli, chives, carrots, peas and salsa.

Liven up your lunch • Add lettuce, tomatoes, cucumbers, coleslaw, avocado and peppers to your sandwich or wrap.

• Add chopped veggies such as broccoli, carrots, red peppers and peas to your soup.

• Make a pizza loaded with tomatoes, onions, mushrooms, peppers and spinach.

Snack smartly • Have fruit and vegetables cut up and ready to grab for quick and easy access. Pair together with dips made from yogurt, hummus or homemade vinaigrettes.

• Whole fruits such as oranges, apples and bananas travel well and are easy to toss into a purse or backpack for on-the-go snacking.

4

Whole Grain Salad

In honor of Men’s Health Month, we have created a recipe for a hearty salad that utilizes whole grains and lots of vegetables. It is sure to satisfy appetites of all sizes!

To make, simply mix together your choice of grains, vegetables and proteins. Dress it with the vinaigrette of your choice to taste and enjoy at your next grill-out.

2C Grains

+ 4C Vegetables (Cooked or Raw)

+ 2C Protein

Couscous (whole grain)

Carrots

Eggs

Wheat berries

Cucumbers

Cheese cubes

Quinoa

Bell peppers

Black beans

Freekah

Onions

Kidney beans

Farro

Broccoli

Nuts and seeds

Amaranth

Hot peppers

Cooked chicken

Brown Rice

Tomatoes

Cooked beef

Black Rice

Green beans

Cooked pork

Potatoes

Peas

Cooked shrimp

Whole-grain pasta

Celery

Canned tuna

Beer Vinaigrette

2 pieces bacon, diced 1T black olives, chopped 1T shallot, chopped 1 garlic clove, minced ¼ C extra virgin olive oil ¼ C dark beer (stout or chocolate work well) 2T balsamic vinegar 1. In a skillet, cook the bacon over medium heat until fat renders and bacon is crisp.

2. Add the olives, shallot and garlic to the pan and sauté for 30-60 seconds, until garlic begins to turn golden-brown.

3. R emove pan from heat and whisk in oil, beer and vinegar. Use immediately as a warm dressing.

Nutrition: Recipe serves 8, calories 113, total fat 11g, saturated fat 2g, sodium 90mg, carbohydrates 1g, protein 1g

Summer Berry Salad

3C mixed greens 1pt blueberries 1pt strawberries, sliced ¼C feta cheese, crumbled ¼C sliced almonds, toasted Citrus vinaigrette, to taste

1. In a large bowl, dress the greens with vinaigrette to taste.

2. Layer on the strawberries, blueberries, feta cheese and almonds. Serve immediately.

Nutrition: Recipe serves 8, calories 94, total fat 4g, saturated fat 1g, sodium 56mg, carbohydrates 14g, protein 3g

5

EMPLOYEE WELLNESS FACT In the US, heart disease and stroke are the leading medical causes of death. The estimated expense for treating all heart diseases combined is $304.6 billion.

Lost productivity in America due to cardiovascular morbidity costs $24 billion annually.

Cardiovascular mortality is even higher at $98 billion.

Stroke is equally a financial burden. In 2009, an estimated $68.9 billion in direct and indirect costs was spent to diagnose and treat strokes.

How is your occupational wellness?

How many of us wake up excited to go to work? Did you know that not only is our physical wellness important, but so is our occupational wellness. Occupational wellness is where one gains personal satisfaction and enrichment in one’s life through

About 45 percent of employees say they are satisfied with their career. work. Contribute your gifts, talents and skills in your career and it can be rewarding and meaningful.

Finding a balance between work and personal life is also an important part of occupational wellness.

A chosen career should be one that is rewarding and enjoyable to you. You’ll know you are on the correct path for career wellness when you are excited to go to work.

Ask yourself these questions: 4 Do I enjoy going to work most days?

4A m I balancing work and home demands?

200-46265-0600 5/14

4 Do I feel that I can talk to my boss and coworkers when problems arise?

4 Am I making progress in achieving both my career and personal goals?

If you answer no to any of these questions, it is important to take a second look at your occupational wellness. Maybe it’s time to find a career that makes you truly happy, where you feel you can contribute your gifts, talents and skills.

The number one cause of stress in the US is work-related. Jobs are increasingly becoming more stressful and demanding. This in turn has an effect on job satisfaction. It is important for your health to realize the effects your job has on your body.

Stress can impact both physical and mental health. It can even lead to an increased risk for heart disease.

Make it your goal to stop and reflect on your occupational wellness. Find a career that is going to make you happy, help you achieve your goals and use your gifts and talents.

6