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| UK Health & Wellness | January 2012 |
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 Log in. Live well. Get paid.
If you are on a UK health plan, YOU are eligible for a free UK Healthtrac Rewards membership. As a Healthtrac member, you'll have exclusive access to an online suite of health tools to help you LIVE WELL in the new year. What's even better? You get PAID up to $180 per year just for using Healthtrac!
It's easy to get started: Visit our website and click the big blue Healthtrac Login button on the right to create your personalized account. Then complete your brief Health Assessment to earn $30 right away.
Is your spouse enrolled in a UK health plan too? If so, he or she can participate, and you can earn DOUBLE the rewards - up to $360 per year! This is a limited time offer! Act now! |
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Exercise for a Healthy Back
by Kelly Dick, CPT, Graduate Assistant, UK Health & Wellness
Exercise is a key element in preventing low back pain, back injury, and maintaining a healthy, functioning spine. A regular program that consists of both strengthening and stretching exercises as well as an aerobic conditioning component is the best formula for insuring your back's health. Here is a sample routine that can help to strengthen and stabilize the core muscles and develop a healthier back:
- Click here for illustrations of Strengthening and Stretching Exercises for a Healthy Back (pdf).
Aerobic Exercise
General cardiovascular fitness is important for all systems and functions of the body, including stabilization of the core muscles and preventing back pain. There are numerous types of aerobic activities to chose from including jogging, walking, cycling, swimming, dancing, and many more. It is important to keep in mind your current fitness level and any previous or current bone or joint issues; such issues may prevent you from participating in one or more of the aerobic activities safely.
To gain the greatest health benefits, aerobic exercise should be performed most days of the week (5-7 days per week) for 30-60 minutes per day, depending on the intensity level (higher intensities require shorter durations). |
10 Foods to improve your health
by Emily Waits, R.D., L.D., Graduate Assistant, UK Health & Wellness
Choosing foods to improve or maintain a healthy lifestyle can be confusing and frustrating. Here are ten foods that you could eat to boost your health.
- Blueberries: These cancer-fighting berries are rich in antioxidants and fiber. Check out the recipe for Blueberry Ricotta Pancakes.
- Greek Yogurt: With twice as much protein as regular yogurt, Greek yogurt is usually low in fat and calories, yet has a very creamy texture. It is also packed with probiotics, which help our GI tract to function normally. Try it as a substitute for sour cream.
- Quinoa: This high-fiber whole grain is considered a complete protein because it includes all the essential amino acids, making it a smart choice for vegetarians. It's also gluten-free!
- Ground flaxseed: A great source of omega-3's to help fight inflammation and it's also high in fiber. Add to cereal, oatmeal, yogurt or smoothies.
- Salsa: A low calorie, refreshing, nutritious combination. It is full of vitamin C, potassium and lycopenes. It may help to improve immune function and fight disease/cancer. Freshly prepared is the healthiest.
- Walnuts: This nut may not be so nutty after all! It may aid in protection against cancer, dementia, and stress. It is rich in omega-3 and antioxidants.
- Avocados: Great source of heart healthy fats, fiber, vitamin E, B vitamins, antioxidants, and phytosterols. Use as a substitute for mayo on sandwiches!
- Sweet Potatoes: This is not your usual potato! This brightly colored tuber is full of vitamin C, beta-carotene and fiber. It aids in improving immune function and is considered a cancer-fighting agent.
- Beans/Legumes: These budget friendly foods are loaded with fiber, protein, antioxidants and minerals.
- Cinnamon: What a powerful spice! It may aid in appetite control and improve blood sugar control. This is easy to sprinkle in cereal, yogurt or coffee.
Make a goal to add some or all of these nutrition packed foods to your plate. Aim to have a variety of foods, full of color and be sure to represent all food groups throughout your day. Enjoy colorful eating!
Adapted from: Dr. Ann's Eat Right for Life, 2011 |
Upcoming Events
Heart Sole & Glove 5K Run/Walk
The annual Heart Sole & Glove 5K Run/Walk is Saturday, Feb. 11, at 10:00 a.m., at Coldstream Park (Newtown Pike and Aristides Blvd.). Sign-in or register on race day inside Embassy Suites on Newtown Pike, from 8:30-9:30 a.m. Entry fee is $15 pre-registration and $20 day of race. Proceeds will benefit the UK College of Dentistry Mobile Van Outreach Program. The event is open to the community. So, challenge your friends and family to join you! Register today.
FREE Health Smart Conversations About YOUR Health: Keys to a Healthy Heart
Learn about lifestyle recommendations for keeping your heart in peak condition. Join us for "The Keys to Your Healthy Heart," presented by Dr. Allison Bailey, Thurs., Feb. 9, from 12:10-12:50 p.m., Chandler Hospital, Pavilion A, A.00.123, Ground Floor. Register now!
Express yourself and get fit with Nia!
Nia integrates dance, martial arts, and the healing arts to help you gain physical fitness and positive self-expression. The Nia Spring Specialty Class begins Feb. 29 and ends April 11. Class will be held Wednesdays, from 5:15-6:15 p.m., in 132 Seaton Center. You do NOT have to be a Body Shop member to participate. The cost is $30, payable by cash, check, or credit card. Register now!
FREE Lunch & Learn: Get Your Plate in Shape
Learn how to incorporate the new MyPlate guidelines with sound nutrition advice and physical activity habits. Join us for "Get Your Plate in Shape," Thurs., Feb. 23, from 12:10-12:50 p.m., Gallery Room, W.T. Young Library. FREE. Register now!
Improve your "Health IQ" and get a FREE book
Do you know how to treat common ailments at home? Do you know when it is appropriate to call the doctor and when to seek emergency treatment? The "Healthier at Home" book can help you become a wise health consumer. It is the most comprehensive self-care book available, and it can be yours for free. All you have to do is view a 10-minute video, take a brief quiz, and we'll send you a book. That's it! Only UK employees, retirees and their spouses are eligible. Only one book per person. Quantities are limited. Get your free book today. |
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 Blueberry-Ricotta Pancakes
Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest.
4 servings, 2 pancakes each | Active Time: 40 minutes | Total Time: 40 minutes Ingredients
- 1/2 cup whole-wheat pastry flour, (see Source)
- 1/4 cup plus 2 tablespoons all-purpose flour
- 1 teaspoon sugar
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/2 teaspoon freshly grated nutmeg
- 3/4 cup part-skim ricotta cheese
- 1 large egg
- 1 large egg white
- 1/2 cup nonfat buttermilk, (see Tip)
- 1 teaspoon freshly grated lemon zest
- 1 tablespoon lemon juice
- 2 teaspoons canola oil, divided
- 3/4 cup fresh or frozen (not thawed) blueberries
Preparation
- Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.
- Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
Nutrition
Per serving : 238 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 68 mg Cholesterol; 30 g Carbohydrates; 12 g Protein; 3 g Fiber; 334 mg Sodium; 128 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 1 medium-fat meat
From EatingWell: August/September 2006 |
 Health Smart Tips: Know the signs of a heart attack
- Feeling of pain, tightness, burning or squeezing in chest. (Pain may spread to arm, neck, tooth, jaw, or back.)
- Chest pain with: fainting, lightheadedness, nausea, shortness of breath, pale, gray or clammy skin, and/or sweating.
- More common in women than in men: Uneasy feeling in the chest accompanied by unexplained anxiety and fatigue or weakness.
If you think you may be having a heart attack, don't delay, call 911 and seek emergency medical help immediately! For more information on spotting the signs of a heart attack, please refer to your "Healthier at Home" book, page 387.
Don't have a "Healthier at Home" book? Learn how to earn one with the Health Smart program here. Also be sure to check out the February Health Smart Conversation on heart health. |
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Health Smart Videos
Couldn't make it to the latest Health Smart Conversation: "Ready to Launch - Motivation for Healthy Habits," presented by Dr. Ellen Usher? Check out the PowerPoint presentation and video here. |
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Facebook
Click the icon below to check out the new UK Health & Wellness Facebook page. If you have a Facebook account, "like" us (formerly called "become a fan"). |
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Editor: Melanie J. Sparks
Please Note: Only University of Kentucky employees, retirees, spouses, and sponsored dependents are eligible for UK Health & Wellness services and programs. |
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