Make Moves

It’s all about being active. The more activity you can add into your day the better. Spend a lot of time at your desk? Set a reminder to get up every hour and take a lap around the office or do some simple stretches. Such as, shoulder rolls forward and back, turn your head slowly from side to side and reach both arms overhead with your palms facing up.

Get some fresh air. Find time in your day to take a brisk walk outside. Every minute counts! Find a friend to join you. It’s always nice to have a buddy.

Make cleaning and chores a workout. Baking soda makes a great natural cleaner to help scrub out stains and gives your arms a workout too. Getting out the grime in your kitchen can be a full body workout. Just remember to always bend from hips when squatting down and pull your stomach in when you are reaching overhead.

Swap it!

Craving some crunch? Reach for some carrot or celery sticks. A healthy alternative to those potato chips. You can also make your own chips. Slice a potato or sweet potato into very thin strips or discs and toss with a pinch of salt and 1 to 2 teaspoons of olive oil. Lay them out on a greased baking sheet and bake in the oven at 425 degrees for about 45 minutes or until crispy. Need a creamy dip or dressing? Take a 6 to 8 oz. container of plain non-fat Greek yogurt and add some fresh or dried herbs (dill, basil, parsley, thyme), a teaspoon of mustard, salt, pepper, fresh or powdered garlic and a squeeze of lemon. Mix and enjoy!

Make Moves & Swaps

How Are You Feeling?

Know Your Numbers

National Cholesterol Awareness Month

Recipe Round-Up

For more information or tips for your everyday health

Visit https://ibt731.hmchealthworksco.com or call us at

1.855.888.2145

In This Issue...

Did you know...

August is National Cholesterol Awareness month

There are two kinds of cholesterol in our body. The good kind, known as HDL and the bad kind, LDL. This month’s issue is full of tips and tricks to increase your HDL and reduce your LDL.

August 2014 Newsletter_T731.indd 1 8/5/2014 12:14:53 PM

RecipeRound - Up

National Cholesterol Awareness Month

Cholesterol is a fat-like Substance that your body makes. Your body makes all the Cholesterol that you need.

Eating certain foods that are high in saturated fat, like...

• Fatty cuts of red meat• Fried foods• Whole milk products

High cholesterol doesn’t really have any symptoms, so it’s a good idea to have your levels checked by your doctor. This test can also help your doctor figure out if you are at risk for a heart attack or stroke. You can keep your levels in check by eating...

• Fresh fruits and veggies• Whole grains• Lean cuts of meat

Try and get at least 1 hour or more of physical activity each day. Don’t smoke or try to quit. Stay at a healthy weight too.

Sample this summer side...

Sweet Slaw - Serves 4

Ingredients:• 1 5 oz. container Plain Nonfat

Greek Yogurt• 2 Tbs. Cider Vinegar• 1 tsp. Dijon mustard• Salt & Pepper to taste• 6 cups shredded cabbage• 1 cup diced apples• 1/2 cup minced scallions• 1/2 cup toasted, sliced almonds

Directions:• In a bowl combine the yogurt,

vinegar, mustard, salt and pepper and mix well.

• Add the remaining ingredients and toss to coat.

• Let the slaw stand at least 20 minutes or longer before serving

Nutritional Facts:

Serving Size = 1 cupCalories: 130

Carbohydrates: 16g;Protein: 7g; Fat: 6g; Saturated Fat: 0.5; Sugar 9g; Dietary Fiber: 5g; Cholesterol: 0mg Sodium 65mg; Potassium 365mg

Source: Diabetes.org

“I give myself an A+”

“My PCP is ecstatic with my results & my numbers”

“My wife & I have both lost weight & quit smoking!”

“I look back on what I have done and am so proud of myself”

Know Your Numbers!Knowing and tracking your numbers can help you better manage your health. Here’s a great chart to keep handy.

Source: Heart.org

Talk to your doctor at your next visit about your numbers. It’s a good way to stay on track with your health. Your doctor and HMC can help you improve your numbers too! Feel free to call HMC for health tips and tools if you need a little help staying on track with your health. Follow us on Twitter @HMCHealthWorks and like our Facebook page too.

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