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

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1 June 2017 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 ON T S IT P I C T U R E S S E D E N T A R Y L I F E S T Y L E H E A L T H Y R E C I P E 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 The 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 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. Continued on page 2)

2 P A G E 2 (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.

3 P A G E 3 Human Resources GIS/Water Legal Legal 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!

4 P A G E 4 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.

5 P A G E 5 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. Boosts immune system Improves bone & eye health Helps reduce gastric & duodenal ulcer Effective in managing diabetes Gives relief from asthmatic conditions Helps to improve blood circulation Effective in preventing heart diseases Reduces risk of lung cancer & emphysema 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.

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9 P A G E 9 News about providers and facilities in your provider network. 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, 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 To see all office locations and phone numbers, or to search for other providers or facilities, please go to All network changes are updated on this site monthly. Pediatrics: Joanna L. Clem, MD Psychiatry/Neurology: Robert Wieck, DO