H.E.A.D.s Up Newsletter March 2022
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March is National Colorectal Cancer Awareness Month, which means it is a good time to get a screening and be aware of your colon's health.
Colorectal cancer, or CRC, is a disease of the colon or rectum, which are parts of the digestive system. Unlike most cancers, colorectal cancer is often preventable with screening and highly treatable when detected early.
Most cases of colorectal cancer occur in people ages 45 and older, but the disease is increasingly affecting younger people. Each year, about 150,000 Americans are diagnosed with this disease and more than 50,000 die.
Colorectal cancer may develop without symptoms. If you are 45 or older and at average risk, it's time to get screened (Colorectal Cancer Alliance 2022).
In 2022, an estimated 151,030 people will be diagnosed with this highly preventable disease. Get screened this month.
Source: Colorectal Cancer Alliance
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H.E.A.D.s Up has a webpage. Click here to visit the website and learn more about what the System Offices Wellness program has to offer. You can find resources for nutrition, health, fitness, finances, and lifestyles.
Get the most out of your employee benefits today!
Access your BCBSTX and other top benefits by registering for your MyEvive account at
tamus.myevive.com
Catapult Health offers you a private consultation with a board certified Nurse Practitioner.
Click here for more information!
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What to Look for on your Nutrition Labels
Start with serving information. This will tell you the size of a single serving and how many servings are in the package.
Check total calories. Do the math to know how many calories you’re really getting if you eat the whole package.
Limit certain nutrients. Compare labels when possible and choose options with lower amounts of added sugars, sodium and saturated fat and no trans fat.
Get enough of beneficial nutrients. Eat foods with nutrients your body needs, like calcium, dietary fiber, iron, potassium and Vitamin D.
Understand % Daily Value.
• The % Daily Value (DV) tells you the percentage of each nutrient in a single serving in terms of the daily recommended amount.
• To consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV (5% or less).
• To consume more of a nutrient (such as fiber or potassium), choose foods with a higher % DV (20% or more).
Source: American Heart Association
For more tips on easy ways to eat healthy click here.
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The Importance of Getting Good Sleep
Most adults need 7 to 9 hours of sleep each night.
The benefits:
• Healing and repair of cells, tissues and blood vessels
• Stronger immune system
• More creativity and productivity
• Improved mood and energy
• Better brain function including alertness, decision-making, focus, learning, memory, reasoning and problem-solving
• Healthy growth and development for kids and teens • Better ability to build muscle
• Quicker reflexes
• Less risk of chronic disease
* Remember 7 to 9 will help you feel fine*
Source: American Heart Association
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EXERCISE
Help yourself relax and feel good by doing a 20 minute yoga session with Adriene!
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Take 20 minutes to feel good with some yoga.
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Healthy Peanut Noodle Recipe
Ingredients:
8 ounces whole-wheat fusilli pasta or penne 4 radishes, thinly sliced
2 small carrots, thinly sliced
¼ cup chopped yellow onion
½ red, yellow, or orange bell pepper, chopped
1 clove garlic, minced
½ cup chopped cilantro
6 to 7 Tablespoons natural peanut butter
2 Tablespoons tamari
2 Tablespoons brown rice vinegar
¼ cup water, plus more for boiling pasta
½ teaspoon sriracha or to taste
¼ teaspoon sesame oil
Directions:
Cook whole wheat fusilli pasta or penne in boiling water according to package directions. Drain and allow the noodles to cool for a few minutes.
While the noodles are cooking and cooling, make the rest of the salad. Put the radishes, carrots, onion, bell pepper, garlic, and cilantro into a big mixing bowl. Set aside.
In another bowl, combine 6 Tablespoons peanut butter, tamari, brown rice vinegar, ¼ cup water, sriracha, and sesame oil with a fork or whisk. The sauce should have the texture of a thick ranch dressing. If your sauce is too thin, add the remaining tablespoon of peanut butter, and fully combine it with the sauce.
Put the noodles into the mixing bowl with the vegetables. Cover the noodles and vegetables with the peanut sauce, using a large spoon to get everything fully combined. Top with a handful of peanuts. Serve right away, or put it into the refrigerator in a covered container until serving time.
SERVINGS: 6 people
NUTRITION INFO: Calories 354, Fat 18g, Carbs 34g, Protein 15g, Sodium 518mg
Source: WELCOA
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This month's podcast highlighs how to have a healthy fridge and pantry.
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