L I V E W E L L , W O R K W E L L

I N S I D E T H I S I S S U E

S U G A R I N T A K E 1

S U G A R C O N T . 2

G E T F I T D O N ’ T S I T P I C T U R E S

3

S E D E N T A R Y L I F E S T Y L E

4

H E A L T H Y R E C I P E

5

B L O O D D R I V E 6

F A R M E R S M A R K E T

7

U R G E N T C A R E 8

C A L E N D A R O F E V E N T S

9

June 2017

Continued on page 2)

The 2015—2020 Dietary Guidelines for Americans recommends limiting added

sugar to less than 10% of total calories per day. In addition, the American Heart

Association recommends reductions in added sugars to no more than 100 calories

per day for women and 150 calories per day for men.

Sugar is added to many foods that are low in nutrients and can cause weight gain,

but sugar is also found naturally in many healthy foods. That is one reason why

setting a limit on how much sugar you should eat may be difficult. The following

suggestions can help you limit your intake of added sugar and sugar from

high-calorie foods.

Reading Food Labels -The Nutrition Facts food label, which is on most foods that

you buy, lists the amount of sugar in a food under Total Carbohydrate.

Currently, there is no way to know if the sugar occurs naturally,

such as in a banana or a glass of milk or juice, or as an added

ingredient, such as the high-fructose corn syrup found in a can

of soda. Fortunately, the FDA has approved a new nutrition

facts label, which will appear on packaged foods by 2018. The

new nutrition facts label will make it much easier for

consumers to identify the amount of added sugar in foods (in

grams), and they will also require manufactures to list more

realistic portions sizes on products.

Until the new labels are in place, the best way to determine if

the food has added sugar is to look at the ingredient lists on

the food label . Look for words like corn syrup, high-fructose

corn syrup, fruit juice concentrate, maltose, dextrose, sucrose,

honey and maple syrup. Also look to see how far down the

ingredient list the sugar occurs. If it is near the top of the list,

then the food contains a large amount of added sugar.

P A G E 2 L I V E W E L L , W O R K W E L L

(Continued from page 1)

The following foods contain added sugar:

Cakes

Candy

Cookies

Pies

Many drinks, including:

Cocktail mixers

Flavored tea and coffee beverages

Fruit punch

Soda

Sports and energy drinks

Sweetened teas and lemonade

Sugar is also added to other foods to provide flavor or texture, such as fruited yogurt, some sauces and

some salad dressings.

Watching Your Sugar Intake

Make sure you are aware of how much sugar you eat. Enjoy a healthy diet that contains a variety of foods.

When you do so, you eat sugars that are found naturally in foods, such as fruit, juice, breads, cereals, and

dairy foods. Try to limit foods that contain large amounts of added sugars, because they can cause weight

gain. These foods, of course, are tasty and add pleasure to your meals, so having them now and then and

in small amounts is alright. However, regular intake of foods high in added sugars is not a good idea.

Even if you have diabetes, you can eat some sugar, as long as you work it into your eating pattern in the

place of other carbohydrates. A registered dietitian can help you decide how many grams of carbohydrate

you need and how to include them in your diet to make your diet both healthful and tasty.

Sweetened Cereals

Breakfast cereals are often marketed as being healthy, and while these can be true for some, many are

also highly processed and contain large amounts of added sugar. When choosing a breakfast cereal,

compare the labels and choose one that is higher in fiber and has little to no added sugar. If you prefer

some sweetness with your cereal, it is better to add a small amount of stevia, or regular sweetener,

yourself. Adding some fresh fruit will also add sweetness along with additional fiber and nutrients to your

cereal.

P A G E 3 L I V E W E L L , W O R K W E L L

Human Resources

Legal

Legal

GIS/Water

All participants who sent in their

photographs were entered into a

prize drawing. Congratulations

goes to Sherri Curry , in the

Legal department for being the

winner of a $25 gift certificate

to Green Acres Bowl!

P A G E 4 L I V E W E L L , W O R K W E L L

Physical Inactivity is Hazardous to Your Health

Despite the well-established physical and emotional benefits associated with regular participation in

moderate physical activity, most Americans are not getting enough of this important and life sustaining

behavior to reduce their risk of various illnesses. And for the more than 50 million Americans with disabilities

who are demonstrably at much greater risk for developing health problems associated with a sedentary

lifestyle, they are getting even less physical activity because of the numerous barriers they face in becoming

physically active. One very important way to avoid the hazards of unhealthy living is to obtain a regular dose

of physical activity. Here are a few reasons why:

1. People who are physically inactive have an increased risk of colon and breast cancer. One study showed

a 40% decrease in cancer mortality in persons who were physically active compared to those who were

inactive.

2. Physical activity helps prevent insulin resistance, the underlying cause of type 2 diabetes. A recent study

reported that for every 2 hours that a person watched TV, the risk of type 2 diabetes increased 14%.

3. Regular physical activity helps reduce the risk of cognitive decline. One study reported that there was a

50% reduction in the risk of dementia in older persons who maintained regular bouts of physical activity.

4. People who are sedentary have the highest rate of heart attack. In the Nurses’ Health Study, women who

were physically active 3 hours or more per week cut their risk of heart attack in half.

5. Stroke affects approximately 730,000 people annually. Data from the Aerobics Research Center in

Dallas, Texas, found that physically active men lowered their risk of stroke by two-thirds. And in the

Nurses’ Health Study, physically active women decreased their risk of stroke by 50%.

6. Lack of physical activity increases the loss of lean muscle tissue, making activities of daily living much

more difficult to perform. Loss of vital lean muscle tissue also makes it more difficult to maintain body

weight.

7. Bones, like muscles, require regular exercise to maintain their mineral content and strength. Bone loss

progresses much faster in people who are physically inactive.

8. People who don’t perform regular physical activity are more likely to become depressed. Physical activity

is a good way to reduce mood swings and helps a person maintain a sense of emotional well being.

9. People who don’t get regular physical activity are more likely to gain excess weight. One study showed

that an hour of walking daily cut the risk of obesity by 24%.

10. People who get regular physical activity have a more efficient immune system, which helps ward off

various disease and illnesses such as colds and the flu.

P A G E 5 L I V E W E L L , W O R K W E L L

Baked Squash

Ingredients:

2 lbs. summer squash

2 Tbsp. extra virgin olive oil

1/4 cup grated Parmesan cheese

1/3 cup bread crumbs

1/2 tsp. salt

1/4 tsp. ground pepper

Directions:

Heat oven to 350˚ F. Remove the stem end of the squash and slice thinly using a mandolin attachment

to your food processor or a sharp knife. Mix sliced squash in a bowl with olive oil. In a small bowl, mix

Parmesan, bread crumbs, salt and pepper. Place squash in a 9 x 12 inch casserole, sprinkle with bread

crumb mixture and cover with foil. Bake for 40 minutes. Remove foil and bake another 5-10 minutes

until bread crumbs look toasted.

Makes 6 servings. 122 calories per serving.

Do you have a question about the City of Tyler benefits? Would you like to submit a health related

article for the newsletter? Maybe you have a healthy recipe you would like to share. Please submit your

ideas and/or questions to jrogers@tylertexas.com.

Boosts immune system

Helps reduce gastric & duodenal ulcer

Gives relief from asthmatic conditions

Effective in preventing heart diseases

Improves bone & eye health

Effective in managing diabetes

Helps to improve blood circulation

Reduces risk of lung cancer & emphysema

P A G E 6 L I V E W E L L , W O R K W E L L

P A G E 7 L I V E W E L L , W O R K W E L L

P A G E 8 L I V E W E L L , W O R K W E L L

P A G E 9 L I V E W E L L , W O R K W E L L

New Providers

Infectious Disease: Debbie A. Bridges, MD, is now seeing patients at East Texas Infectious Disease Consultants, 935 S. Baxter, Ste. 103,

Tyler.

The University of Texas Health Science Center at Tyler, 11937 US Hwy. 271, has added new physicians tin the following specialties:

Family Practice: Philip A Pippin, MD, and My-Huyen Tran, MD

Internal Medicine: Sarah Kuruvilla, MD,

Interventional Cardiology: Muhammad Chaudry, MD

Interventional Radiology: Justin D. Sacks, MD

Occupational Medicine: Robert P. Rountree, MD

Pediatrics: Joanna L. Clem, MD

Psychiatry/Neurology: Robert Wieck, DO

News about providers and facilities in your provider network.

To see all office locations and phone numbers, or to

search for other providers or facilities, please go to

www.adppo.com. All network changes are updated

on this site monthly.