Memory BankDo this four hours after learning something new

You’ve just finished reading the user manual for your computer. You’ve wrapped up another lesson learning to speak a foreign language. Or you’ve spent a chunk of time studying for a test.

Will it stick? Tomorrow will you remember what you learned?

It’s no secret that repetition will help. But it’s not the only way to add things to your memory bank, according to a recent study.

Four hours after you learn something new, exercise for at least 30 minutes.

When you do this, you’re more likely to remember what you learned.

Study. Exercise four hours later. Remember more.

Source: Current Biology.

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Eat More Plant-Based Foods to Prevent DiabetesChange in diet may cut diabetes risk by 34 percent

INFORMATION FOR KEEPING HEALTHYJULY 2016

And cut back on eating red meats and unhealthy foods like sugar-sweetened drinks, desserts, and high-calorie snack foods.Researchers found that replacing just one serving of meat or unhealthy food per day with plant-based foods was enough to help lower the risk for diabetes.Try a new recipe using fruits and vegetables. Take a trip to a farmer’s market to stock your kitchen with fresh produce. Have oatmeal for breakfast instead of bacon and eggs. Order a salad instead of a burger.And if you do plan to fire up the grill, skip red meats for leaner options like skinless poultry or fish. Grilled veggies are great too! Simple changes to your diet will help reduce your risk for diabetes.American Heart Association. Harvard School of Public Health. National Institutes of Health. PLoS Medicine.

Remember Spanish explorer Ponce de León? He set sail in the 16th century in search of the Fountain of Youth. The goal: Find a body of water with magical powers and live forever. He never found it, despite centuries of folktales about the fountain.But there is something you can do to live longer. Eat more whole grains.

In a recent study, researchers tracked the eating habits of 800,000 people. They compared their food choices to longevity. Here’s what they found. People who ate at least three servings of whole grains a day, cut their risk of dying early by 20 percent.Eating whole grains also helps control blood sugar and cholesterol levels. They help reduce the risk for stroke and heart disease.

Whole Grains: The Secret to Living LongerAim to eat 48 grams of whole grains per day

Ready to fire up the grill for summer-time barbecue season?If you’re salivating at the thought of sizzling steak, ribs, and sirloin, put down the spatula and step away from the grill. Eating red meat increases your risk for diabetes.Fortunately, there’s an easy way to reduce your risk for diabetes. Eat more plant-based foods.A recent study looked at eating habits and cases of type 2 diabetes. The study group included more than 200,000 people. Those who mainly ate plant-based foods were 34 percent less likely to develop high blood sugar than those who ate meat more often.

Small Changes to Your Diet Can Make a Difference

If you don’t plan on becoming a vegetarian, that’s OK. Just aim to eat more whole grains, fruits, vegetables, nuts, and legumes.

Fountain of Youth

RECIPE

Slow-Cooker OatsPlan ahead, and you’ll enjoy a tasty and heart-healthy breakfast with this easy-to-make recipe. Just add the steel-cut oats and other ingredients to a slow-cooker before you go to bed. And in the morning, it’s ready to enjoy.

Ingredients1 C steel-cut oats3-1/2 C water1 C apple, chopped and

peeled1/2 C raisins2 T butter1 T cinnamon2 T brown sugar1 tsp vanilla

Directions

1. Turn slow-cooker on to low-heat setting.

2. Add all ingredients to slow-cooker. Stir and cover.

3. Cook 6 to 8 hours.

Note: Cooking longer makes the mixture softer.

How much do you know about food labels? Take this quiz to find out.

T F1. n n Food labels recommend adults eat

about 2,000 calories a day.2. n n One small package of food is

usually just one serving.3. n n You should avoid or limit foods high in

saturated fat, added sugar, and sodium.4. n n Fresh fruits and vegetables don’t come

with a food label, but they’re the best source of vitamins, minerals, and fiber. And they’re low in calories.

5. n n Ingredients on a food label are listed by amount from largest to smallest.

How did you do? If you answered any of these statements incorrectly, you could benefit from learning more about how to read food labels. Just because a drink or package of food is small, doesn’t mean it’s a single serving. In many cases, it’s two or more servings. Reading food labels can help you control your weight, prevent or manage chronic diseases, and improve your health.

Answers. 1. True. 2. False. 3. True. 4. True. 5. True.

Monthly Health Challenge™

Read Food Labels

When California resident Raul Robles was hungry, he grabbed fast food.

And not just burgers and fries. He also drank two liters of soda a day. He didn’t think much about how many calories he was taking in. The food was quick and cheap.

But it wasn’t sustainable. In just a few years, he tipped the scale at 344 pounds. When he developed diabetes and high blood pressure, he thought about weight-loss surgery. But his doctor said he needed to learn healthy eating habits first. And that’s when Robles started reading food labels.

He soon realized he was eating up to 7,000 calories a day. And that had to change if he wanted to lose weight, manage diabetes, and lower his blood pressure.

He quit drinking diet soda and eating fast food. He began eating a lot more fruits and vegetables. They’re low in calories and packed with vitamins and nutrients. And he added regular exercise to his daily routine.

Little by little, he started to tip the scale in the right direction. For two years, he read food labels, tracked everything in his diet, and exercised regularly. And he lost 152 pounds.

Want to improve your diet to lose weight, manage a condition, or prevent chronic disease? Reading food labels can help. It only takes a second to pick up a package, look for specific information, and then make a decision. Take the month-long health challenge to Read Food Labels.

CHALLENGETake time to

learn about what you’re eating

The Power of Reading Food LabelsIf you already eat well and exercise at least 30 minutes a day, keep it up. But what if your diet needs a makeover? What does it take to change the way you eat?

Simply start by reading food labels. A recent study looked at the overall health, weight, eating habits, and food purchases of about 26,000 people. They found that people who read food labels weighed less than those who don’t.

Why? Reading food labels helps you be more aware of what you’re eating. And it helps you make healthier choices. That’s what happened to Robles.

“I learned that I was eating between 5,000 to 7,000 calories on a daily basis,” says Robles. “This was a major reason why my previous weight-loss efforts failed. Even though I would walk for 30 minutes a day, the calories I was burning were not even close to the amount I was consuming.”

Requirements to complete this HEALTH CHALLENGE™

1. Read “Read Food Labels.”2. Take time to read food labels to learn more about your

diet and food choices on at least 22 days this month.3. Keep a record of your complete health challenge in

case your organization requires documentation.

Video: How to read a

food labelhttp://tinyurl.com/j3ocuzp

© Wellsource, Inc.All Rights Reserved.

That’s a pretty good deal for eating foods like steel-cut oats, whole-grain bread, and brown rice.You should aim to eat about 48 grams of whole grains per day. And it’s really not that much. It’s three slices of whole-grain bread, or a bowl of oatmeal for breakfast and some whole-grain pasta for dinner.

Check Food Labels for Whole Grains

Not sure if the packaged food you plan to eat contains whole grains?Check the label and look for the Whole Grain Stamp. It’ a label created

Exercise – Take It One Step at a TimeGet 30 to 60 minutes of exercise a day

Take the July Health Challenge!Read Food Labels: Take time to learn about what you’re eating

Ask the Wellness Doctor:This month Dr. Don Hall answers the question:

What are the best foods to eat for heart health?

Whole Grains: The Secret to Living Longer (continued from page 1)

by the Whole Grains Council. And it tells you how many grams of whole grains are in a serving.If you have an allergy to gluten, you can still eat foods made from gluten-free whole grains (e.g. amaranth, quinoa, or buckwheat).Want to live longer? Forget about finding the Fountain of Youth. And make whole grains a regular part of your diet.

Circulation. Harvard School of Public Health. U.S. Department of Agriculture. Whole Grains Council.

When the starting gun goes off at the Badwater 135-mile race in Death Valley, Calif., this month, early morning temperatures will already be hovering near 100 degrees. But that won’t keep the runners from moving forward. Even if that means taking just one step at a time.Sounds kind of crazy, right? Maybe it is. That’s a very long way to go on foot. But for every one at the starting line, it all starts by simply moving forward.You don’t have to spend hours in the gym or run an ultra-marathon to be healthy. But you do need to exercise regularly. And it’s easy to do. Go for a walk. Ride a bike. Swim. Attend a fitness class. Or watch an exercise video at home and follow along. Set a goal to make exercise a regular part of your day.

The complete guide to whole grains

http://tinyurl.com/b6k37ss

10 easy ways to be more active

http://tinyurl.com/hwnhoe4

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Regular exercise will:●● Improve your mood●● Help you manage your weight●● Increase your energy level●● Reduce stress●● Improve quality of sleep●● Lower your risk for chronic diseases

How much exercise do you need?About 30 to 60 minutes a day, on most days of the week. If you haven’t

been exercising, start with shorter sessions and gradually increase your activity level.And if you need a little push to help you stay active, ask your family and friends for support. With every step you take, you’ll be that much closer to your own finish line for success.American College of Sports Medicine. U.S. Department of Health and Human Services.