Fall 2018

Wellness Newsletter

Cerro Gordo County Department of Public Health’s 3rd Annual

Workplace Wellness Awards

In recognition of commitment and dedication to providing a healthy workplace for employees

Diamond Award Winner: Sukup Manufacturing Co.

Local businesses will be recognized for their efforts in employee health and well-being during the 3rd annual Workplace Wellness Awards Program sponsored by the Cerro Gordo County Department of Public Health, Mason City Chamber of Commerce and Healthy-Mason City Worksite Committee.

Additional Award Recipients include:

Silver Level: Henkel Construction Bronze Level: Mason City Chamber of Commerce

Fall 2018

You’re Invited!

The Partnership For A Tobacco Free Cerro Gordo County needs you and your kids! We are always looking for more members to ensure that a

variety of insights, experiences, and perspectives are part of everything we do.

We are in special need of middle-high school students, youth leaders, mentors, business leaders and policy makers who want to be part of making

our next generation tobacco free!

Red Ribbon Week: http://redribbon.org/activities/ Oct. 23-31

Ideas for parents, youth leaders, law enforcement, government reps, and the medical community to encourage kids to stay drug free! Spread the good message!!

Next Quarterly Meeting is November 13! Call Penny McCaslin today!

641-421-9329

Makes 16 servings

Nutrition Facts: Calories: 126

Total Fat: 8 g

Saturated Fat: 1 g Sodium: 426 mg

Total Carb: 16 g

Dietary Fiber: 6 g

Sugars: 5 g Protein: 5 g

Recipe of the Month: Grilled Cauliflower Steaks

Prep Time: 15 min Cook Time: 10 min

Ingredients:

2 large heads cauliflower 2 tsp. kosher salt, divided

2 T. olive oil 1/4 tsp. red pepper flakes 2 lemons, zested and juiced 1/4 cup chopped fresh parsley

2 cloves garlic, finely minced 1/4 cup chopped toasted walnuts

1 tsp. honey (or agave) Lemon wedges, for serving

Directions: 1. Remove the outer leaves from each cauliflower head. Cut off the bottom stem end so that you create flat base and can stand the cauliflower up on a cutting board. Resting the cauliflower on the stem, use a large, sharp knife to trim away the sides, then cut the remaining head into 2 very thick or 3 more moderate “steaks.” Reserve the sides for another ruse.

2. In a small bowl, stir together olive oil, lemon zest and lemon juice, garlic and honey.

3. Heat a grill to medium heat (~350o). Brush one side of each steak with the lemon-olive oil mixture and then sprinkle the brushed sides with half the salt. Place the salted side down on the grill, then brush the tops of the steaks with olive oil mixtures and season with remaining salt.

4. Cover the grill and let cook for 5-6 minutes, until the bottom is beginning to char. Flip cauliflower, then re-grill for an additional 5 minutes, until the cauliflower is tender.

5. Remove from the grill and sprinkle with red pepper flakes, parsley, and walnuts. Serve hot with lemon wedges.

Fall 2018

Page 3

3 Minute Workouts fitbottomedmamas.com/2017/07/3-min-workouts

Now there’s no excuse not to fit in a few minutes of physical activity into your day. Try a few 3 minute workouts that can easily be done at your desk, on break, over lunch, or during commercials.

Do each exercise for 45 seconds followed by a 15 second rest.

3 Minute Workout 3 Minute Workout

1. High Knees with a Forward Punch 1. Sumo Squats 2. Squats 2. High Knees with a Shoulder Press 3. Low Impact Star Jumps 3. Mountain Climbers

3 Minute Workout 3 Minute Workout

1. Close Stance Squat 1. Side Shuffle 2. Burpees 2. Push Ups 3. High Knees with Arms raised at sides 3. Stationary Lunge w/ Side Arm Raises

3 Minute Workout

1. Walk Out with a Push Up 2. Sit Ups or Plank 3. Stationary Squat w/ Forward Punches

“Is sitting all day killing you?

Move every hour!”

Dare we say, winter is just around the corner and the days will be getting shorter and colder, which means your immune system should start kicking into high gear. We load up on vitamin C and supplements in preparation of the “flu season. And if your immune system is working properly, it will raise cholesterol levels to deal with any pathogen that enters your body and send that virus packing! But wait, I thought high cholesterol was a bad thing?

What in the world does cholesterol have to do with the immune system?

Cholesterol is directly related to immune function because the immune system is one of the most significant reasons for changes in cholesterol levels. Your body’s ability to increase cholesterol levels at any given time, directly affects its ability to fight the flu or any illness that comes your way. Without cholesterol, your body does not have the ability to fight disease.

In fact, those that are on cholesterol lowering drugs (statins) are one of the most immune susceptible population groups. Statin drugs do a good job of lowering cholesterol levels which minimizes the body’s ability to defend against infections, leaving it vulnerable to illness during the winter.

The best defense against the flu is a rock solid immune system accompanied by appropriate levels of cholesterol, specifically healthy LDL. If the flu virus is present in the body, ‘fluffy’ LDL will increase and work to sequester the virus and minimize its harmful effects. I sure want a lot of ‘fluffy’ LDL hanging around my body if I come in contact with a virus!

What about cancer, bacterial infections, or even yeast? It all works the same way! LDL should increase in these cases to offer an extra level of immune support and protection. Why in the world would we want to get in the way of this innate healing ability that the body provides for us? We don’t need to interfere with the healing process by bombarding it with toxins like statins, processed foods and chemicals.

If you continue to strain your immune system, and LDL levels continue remain high in the presence of uncontrolled inflammation, bad things will happen. Heart attacks and strokes are too common to ignore this issue. Let me be very clear, elevated LDL is not the problem; it is simply doing its job. The problem is the inflammation, and more specifically, the source of the inflammation. If you figure out what is causing the inflammation, you can prevent things like heart attack and stroke from happening.

Don’t fall victim to this year’s “flu season”. Instead, allow your immune system to do its job by strengthening its environment and allowing cholesterol. To learn more about dispelling the misconceptions of Cholesterol, register for September’s Lunch Seminar or discuss the issue with your doctor at your next appointment!

https://www.thewellnesswayclinics.com/cholesterol-immune-systems-greatest-weapon/

WELLNESS FEATURED TOPIC: Why You Need Cholesterol

Fall 2018

Page 5

Nutrition Hot Topics ~Katelyn Nicholson, RDN, LD

Health Risks of Bromine

When you ingest or absorb bromine, it displaces iodine. The resulting iodine deficiency can in turn lead to an increased risk for cancer of the breast, thyroid gland, ovary and prostate -- cancers that we see at alarmingly high rates today.

Bromine is also toxic in and of itself. It can accumulate in your tissues and central nervous system, triggering a number of psychological symptoms such as acute paranoia and other psychotic symptoms. In addition to psychiatric problems, bromine toxicity can manifest as: Skin rashes and severe acne

Fatigue

Metallic taste

Cardiac arrhythmias

Depression

Loss of appetite & abdominal pain

Bromine & Thyroid Function

Iodine is crucial for proper thyroid function. Without iodine, your thyroid gland would be completely unable to produce thyroid hormone. Even the names of the different forms of thyroid hormone reflect the number of iodine molecules attached -- T4 has four attached iodine molecules, and T3 (the biologically active form of the hormone) has three--showing what an important part iodine plays in thyroid biochemistry.

Hypothyroidism is far more prevalent than once thought in the U.S. The latest estimates are that 13 million Americans have hypothyroidism, but the actual numbers are probably higher. Some experts claim that 10 to 40 percent of Americans have suboptimal thyroid function. But many of these folks may actually have nothing wrong with their thyroid gland at all. They may just be suffering from iodine deficiency, brought on by too little iodine-containing foods and/or too much exposure to bromine—whether in the form of bromine-laced foods and drinks, or from some other source—which end up blocking iodine uptake.

BVO (Bromine) Dangers

Bromine is found in a number of products, just not soda, with just as dangers health risks.

Common Sources of Bromine

Pesticides (methyl bromide -

commonly used on strawberries from CA)

Plastics (like those used to make computers)

Bakery goods and some flours (dough w/ potassium bromate)

Fire retardants (fabrics, upholstery, mattresses)

Medications (Atrovent Inhaler, Atrovent Nasal Spray, ProBanthine (ulcers) and anesthesia agents

Bromine-based hot tub and swimming pool treatments

Bottom Line: The primary health hazards of soda consumption are tied to the excessive amounts of fructose you're ingesting and traces of bromine. Quite simply, soda consumption is a leading contributor to the rising rates of obesity, diabetes, heart disease and other chronic diseases facing Americans. Just one can of soda per day can add as much as 15 pounds to your weight over the course of a single year, not to mention increase your risk of diabetes by 85 percent!

Weaning yourself and your kids off the sweet stuff, and replacing it with clean, pure water can be one of the most profoundly beneficial changes you'll ever make.

https://articles.mercola.com/sites/articles/archive/2012/01/11/brominated-vegetable-oil-in-us-soda.aspx

WELLNESS FEATURED TOPIC: Why You Need Cholesterol

Fall 2018

BE A WORKPLACE CHAMPION...

And celebrate 5-2-1-0 Healthy

Choices Count all October at

your worksite.

Click for Worksite Toolkit

(posters, challenge ideas, event

ideas, etc.)

Each week in October will be

dedicated to one of the 5-2-1-0

healthy habits.

Here is a week-by-week

schedule:

October 1-5: 1 hour or more of

physical activity

October 3 is the Healthiest

State Annual Walk

October 8-12: 5 or more fruits or

vegetables

October 11 is Iowa Local

Food Day

October 15-19: 2 hours or less

of recreational screen time

October 22-26: 0 sugary drinks

– drink more water!