1 Minute Health Clips (script) April: Stress Awareness Month

Everyone feels stressed from time to time. If left unattended it can be a real joy-killer and worsen. This of course can make it harder for us to live complaint-free, happy lives. Stress can evolve to a number of health problems, ranging anywhere from anxiety to severe depression and from mild acne to life threatening heart attacks, so it is clear why it is so vitally important to check in on major stressors. Since April is National Stress-Awareness Month, TriHealth thought the best way to encourage it would be by creating ways to produce less stress in your life. So we have a list of 10 positive ways you can respond to stress in your life: 1. Take control of your personal health: reclaim control of your life by taking charge of your body. 2. Make a change: clear your desk of clutter or take a well deserved vacation 3. Focus on now, not yesterday or tomorrow 4. Talk to yourself: sometimes a good pep talk is all it takes 5. Laughter really is the best free medicine that should be used everyday 6. Meditate: A still mind is a stress-free mind, so take a deep breath and quite your thoughts 7. Keep a happiness journal: few minutes to jot down 5 things that made you happy 8. Put a positive spin on a challenge you are facing 9. Help someone else: focus on others and provide them relief 10. Enjoy yourself: read a novel or magazine While you cant avoid stress, you can minimize it by changing how you choose to respond to it. The ultimate reward for your efforts is a healthy balanced life, with time for work, relationships, relaxation and fun.

May: Melanoma/skin cancer detection and prevention.

May is Melanoma/Skin Cancer Detection and Prevention Month and the first Monday of each May is Melanoma Monday. Skin cancer is the most common form of cancer in the United States. However, with early detection, this disease can be cured. The first line of defense against skin cancer starts with you. Ask a dermatologist how often you should examine your skin for signs of skin cancer and consult a dermatologist if you notice anything suspicious. These simple steps can help ensure that skin cancer is diagnosed in its earliest, most treatable stage. - Wear protective clothing, such as a long-sleeved shirt, pants, a wide-brimmed hat and sunglasses, when possible. -Generously apply a broad-spectrum, water-resistant sunscreen with a Sun Protection Factor (SPF) of 30 or more to all exposed skin.

-Seek shade when appropriate, remembering that the suns rays are strongest between 10 a.m. and 2 p.m. If your shadow is shorter than you are, seek shade. - Use extra caution near water, snow, and sand as they reflect the damaging rays of the sun which can increase your chance of skin cancer. - Avoid tanning beds. Ultraviolet light from the sun and tanning beds can cause skin cancer and wrinkling. If you want to look like youve been in the sun, consider using a sunless self-tanning product, Sun exposure is the most preventable risk factor for all skin cancers, including melanoma. You can have fun in the sun and decrease your risk of skin cancer. If you have any doubt about a mole, contact your dermatologist. The five-year survival rate for people whose melanoma is detected and treated before it spreads to the lymph nodes is 98%, so be sure to check your skin regularly.

Option 2 for May: Correct posture month.

Dont slouch while you listen to this video! May is correct posture month! An aligned spine protects our joints by placing less stress on them. This results in efficient movement patterns and less pain, and could also prevent future health problems such as arthritis and back pain. Correct posture is especially important in todays technology-driven world, where we are constantly slouching over computers, video games, smart phones and tablets. This month, make it a goal to improve your posture. This can be done by focusing on corestrengthening exercises such as yoga and Pilates, as well as checking your posture throughout the day, whether you are sitting or standing. When standing, keep your heads up, shoulders back and stomach tucked in. If sitting, bend your legs at a 90 to 120 degree angle that is perpendicular to the floor, with your backside touching the back of the chair and feet flat on the floor. When using a mobile device, keep correct form by keeping feet flat on the floor, rolling your shoulders back and keeping your ears in line with your shoulders. Make it a point to get up and stretch periodically throughout the day to avoid and alleviate any type of pain caused by improper posture. To further improve your posture and any related pain, it is recommended to visit a chiropractor for more education and ways to alleviate the pain. Strengthening your posture can prevent injury and muscle fatigue, increase energy and keep bones and joints functioning properly.

June: Diet soda/pop

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Diet soda is calorie-free and sounds like a good idea, but it won't necessarily help you lose weight. Researchers from the University of Texas found that over the course of about a decade, diet soda drinkers had a 70% greater increase in waist circumference compared with non-drinkers. And get this: participants who slurped down two or more sodas a day experienced a 500% greater increase. When you know you're not consuming any liquid calories, it might be easier to justify that double cheeseburger or extra slice of pizza. When you drink diet soda, you're not taking in any calories but you're also not swallowing anything that does your body any good, either. The best no-calorie

beverage? Plain old water. The artificial sweeteners have more intense flavor than real sugar, so over time the diet sodas can dull our senses to naturally sweet foods like fruit. Aspartame tricks the body and leads to improper digestion and weight gain. Drinking one diet soda a day was associated with a 36% increased risk of metabolic syndrome and diabetes in a University of Minnesota study. Metabolic syndrome describes a cluster of conditions (including high blood pressure, elevated glucose levels, raised cholesterol, and large waist circumference) that put people at high risk for heart disease, stroke, and diabetes. Drinking excessive diet soda will do negative wonders to your teeth. The citric acid will weaken and destroy tooth enamel over time, leaving you with an unpleasant and yellow smile. Still craving that bubbling and fizzing taste? Try introducing sparkling water into your diet to cut out those fake sugars.

July: Paleo Diet or UV safety month

The Paleo Diet is an effort to eat like we used to back in the day way back in the day. If a caveman could not eat it, neither can you. This means anything we could hunt or find- meats, fish, nuts, leafy greens, veggies seeds and oils. Sorry, the pasta, dairy and candy will have to go! Instead, youll be making things like chicken stir fry and paleo spaghetti. Keeping track of how much you have eaten or obsessing over how many grams of a particular nutrient you have had is tiresome. Even though counting calories is something smart to do, it is only half the battle. Eating 400 calories of Doritos is not the same as eating 400 calories of vegetables and protein. So the Paleo diet works to remove certain types of food from your diet so you can stop worrying about counting calories. This diet helps you lose weight, build muscle and get in the best shape of your life. Dont believe us? Think about the average homo sapien back in the day: tall, muscular, alert, athletic, and incredibly versatile. The average homo sapien today: overweight, out of shape, stressed out, unhappy, sleep deprived and avoiding countless numbers of preventable diseases. The problem is our bodies never adjusted properly to eating all the grains that we are now farming. Decades of research by Dr. Loren Cordain and his colleagues demonstrate that hunter-gatherers typically were free from the chronic illnesses and diseases that are epidemics in our populations today. The Paleo diet will help to optimize your health, minimize your risk of chronic disease and lose weight.

August: national immunization awareness month

Vaccines protect you all year round, but August is a great time to get vaccinated.

In August, as summer winds down, its a good time for you and your family to make plans to get the flu vaccine. The vaccine usually becomes available in mid- to late-August. Getting the vaccine early can help prevent you and your family members from getting the flu throughout all of flu season INFLUENZA: You need a flu vaccination every year. Unvaccinated healthcare personnel can spread influenza to patients and are a key cause of influenza outbreaks among patients and long-term care residents. You cannot get the flu from the vaccine. HEPATITIS B: 5%10% of acute infections lead to chronic infection, and these lead to liver damage (cirrhosis), liver cancer, or death. Hepatitis B vaccine protects nearly all who are in contact with blood, body fluids, or used needles. MEASLES/MUMPS/RUBELLA (MMR) If you are not already immune to MMR, you should be vaccinated. Even mild or undetectable rubella disease can cause fetal anomalies. TETANUS/DIPHTHERIA/PERTUSSIS: You need a booster every 10 years. You may need a dose now if you have direct patient contact or are injured. VARICELLA (CHICKENPOX): Varicella can be transmitted in hospitals by patients, staff, and visitors. If you are not already immune, you should be vaccinated. Finally, Human papillomavirus HPV vaccines help prevent girls and boys from getting cancers later in life that are caused by HPV.

Or August: Why We Need Protein (cookout month)

Sure, protein tastes good, but why is it so good for the body? It's an essential nutrient. Protein serves as a critical building block for cells and tissues throughout our body. We need it for every function in our body for healing purposes and for building muscles. The Lowdown on Meat: As much as the body needs protein, not all protein-rich foods are good for you. You have to evaluate sources of protein for unhealthy factors, like saturated fat (unhealthy fat) and cholesterol. The saturated fat content of many types of meat is so high you can exceed your daily fat allowance with just a few bites. Skinless chicken breasts are an extremely lean source of protein. Red meat is a great source of protein, but it also contains cholesterol and can be very high in saturated fat. Find lean cuts of beef and pork. Ask a butcher for advice on the leanest cuts and avoid meats like steak that are marbled, since that white marbling is actually fat. Processed meats, including cold cuts and hot dogs, should also be avoided because they tend to contain excess salt and fat Make sure you give your body what it needs, but don't overload on protein or make it your primary food source. Remember that a healthy balance of foods is your best bet for a healthy diet. Most women only need about 50 grams of protein per day, while men may need 60 to 70 grams that works out to

between two and three servings. Athletes, seniors, and pregnant women need a little more than that. But most people, notes Wolf, eat more than 120 grams of protein a day more than twice what we generally need!

September: National Cholesterol Education Month

Too much cholesterol in the blood is one of the main risk factors for heart disease and stroketwo leading causes of death in the United States. One way to prevent these diseases is to detect high cholesterol and treat it when it is found. What is cholesterol? Cholesterol is a waxy, fat-like substance that your body needs. But when you have too much in your blood, it can build up on the walls of your arteries and form blockages. This can lead to heart disease, heart attack, and stroke. There are two kinds of cholesterol: high- density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is also called good cholesterol. LDL is called bad cholesterol. When we talk about high cholesterol, we are talking about bad LDL cholesterol. Seventy-one million American adults have high cholesterol, but only one-third of them have the condition under control. At our screenings we do a simple blood test to check your cholesterol level. Screening is the key to detecting high cholesterol because it does not have any symptoms. Many factors help determine whether your LDL cholesterol level is high or low. They are: Heredity, what you eat, weight, physical activity/exercise, age, sex, alcohol intake and stress. October: national breast cancer awareness month

November: Fat Content in Your Diet: How Much Fat Is Okay?

It's important to pay attention to how many fat grams you eat each day to make sure you're getting just the right amount of fat in your diet and no more. The recommendation is that no more than 30 percent of your daily calories should come from fat. Based on the average daily total intake of 2,000 calories, we should eat less than 65 grams of fat each day. There are two kinds of fats, commonly considered "good" and "bad" fats. Saturated and trans fats are bad, as they are linked to a number of health problems, like heart disease, diabetes, and obesity. Unsaturated fats the good ones can actually protect your body from some of these conditions. Still, that doesn't mean you can eat them without limit because too much of any fat, or of any food for that matter, can lead to weight gain.

When tracking the fat content of your meals, make sure that most of your fat intake is in the form of unsaturated fats, that less than 20 grams are coming from saturated fats, and that hardly any are from trans fat. Think of the foods that frequently make up your daily meals. Have you ever considered their fat content? Here are some commonly eaten foods and where they weigh in on fat (typically the bad kinds):

Average fast-food hamburger: 36 grams Average fast-food fish sandwich: 24 grams 10 French fries: 8 grams One ounce of potato chips: 10 grams One slice of cheese pizza: 8 grams One ounce cheddar cheese: 8 grams One cup whole milk: 7 grams Two tablespoons of peanut butter: 14 grams One serving of most breads, bagels, and cereals: about 1 gram

If some of those numbers don't look that bad to you, pay attention to the amounts and serving sizes of each of them. When was the last time you ate only one ounce of potato chips, just 10 fries, or a single slice of pizza? So think about fat content before you indulge in a burger and fries for lunch followed by pizza for dinner.

December: Winter Whites

Permission to fill your plate with a little less color: Granted.
While sticking to eat the rainbow it is okay to venture into pale foods that offer nutrition as well. These types of food offer help warding off disease, boost bone health and their peak season is in these cooler months!

Celery Root: Boiled or raw, this root is filled with iron and fiber to fill you up. It also contains 70
percent of your recommended daily intake of Vitamin K, a nutrient that has been linked to healthy bone density. Garlic: This pungent vegetable has continually been known to help prevent buildup of plaque on artery walls. But this powerful clove has another perk: the ability to block tumor growth. A study with more than 40,000 women found that those who consumed at least one clove of garlic a week for four years were about 35% less likely to develop colon cancer.

Cauliflower: One cup of this veggie makes up for 68% of your recommended dietary allowance
of vitamin C, an antioxidant that can reduce risk of heart disease. Cauliflower also contains choline, which the brain converts into a chemical to slow age-related memory loss.

Parsnips: One cup of cooked parsnips fulfills 30% of your daily Vitamin C intake and nearly 20%
of your manganese consumption, which is a mineral that acts as a natural remedy to PMS symptoms, irritability and pain. Cooked Parsnips also contain nearly 6 grams of fiber per cup to help you feel fuller for longer.

Horseradish: This root veggie works great when paired with broccoli. They each trigger cancer fighting asset, but when broccoli is cooked it destroys the enzyme doing this. That is where the horseradish comes into play. Adding in horseradish to cooked broccoli can absorb the pairs enzyme faster, further enhancing their impact.

January: Breakfast is a habit to cultivate

Plan Out Your Breakfast By simply following these numbers for the most important meal, you can stay on track in portion control throughout the day. 450 Calories: Consuming a meal that makes up just about 25% of your daily calories will avoid over
eating later in the day.

20 grams Protein: A diet high in protein can contain hunger hormones, diminish cravings and help
maintain a healthy weight. You can find nearly 20 grams of protein in one 8-ounce serving of Greek yogurt or and scrambled eggs made with 2 large eggs and 2 egg whites.

0-5 grams added Sugar: Natural sugars found in plain Greek yogurt are all right to consume, it is
the processed sugars in cereal and instant oatmeal that need to be watched out for. Have no more than 5 grams of these during breakfast to dodge the excessive empty calories.

0-3 grams Saturated Fat: The smaller this number the better. Saturated Fats can add up very
quickly when not kept track of and should make up less than 10% of your daily calories. Start the day with low fats so it wont creep up on you!

10+ grams Fiber: The USDA recommends 25 grams of fiber daily. Having a significant amount first
thing in the morning will advocate fullness the rest of the day.

February: How portion size adds up

Half-pound muffins? Two-pound pasta bowls? Since the 1970s, American fast-food and sit-down restaurants alike have contributed to the obesity epidemic by serving individual people enough food for a small family. In competition with each other and operating under the philosophy that bigger is better, restaurants often serve up a portion size that is equal to two to four normal servings, while menu boards at fastfood restaurants scream supersized burgers and fries! Consider these portion-size facts:

In the 1950s, a regular fast-food burger was 2.8 ounces and 202 calories. In 2004, that same burger was 4.3 ounces and 310 calories. A regular Coke grew from six ounces in 1916 to 21 ounces in 1996. These days, you can buy a double gulp drink thats 64 ounces and more than 600 calories, and a burrito thats 1,100 calories or almost three-fourths of the entire daily 1,600-calorie allotment for an average-sized, non-exercising woman. Have them both, and youre over the allotment.

Of course, nobody stands over us, making us eat but we do it anyway. Theres quite a body of research out there that has proven no matter how you serve the food whether in a bowl, a cup, a plate the more youre served, the more youll eat. It doesnt matter how hungry you are or what you ate earlier, you generally eat more than you need to if its put in front of you. The battle against portion size is supersized. People dont want to hear they need to step away from the table, and appetite is a difficult desire to regulate. But the message is slowly catching hold as consumers begin to understand the seriousness of the obesity epidemic and their power over their own diet.

March: Carbohydrates: Your Diets Fuel

Before you feast on chicken and boycott carbs, take a closer look at the U.S. Food Pyramid. Carbohydrates are highlighted as an important part of a healthy diet, and not banned by any means. Your body needs a wide variety of foods to function and stay healthy. Carbohydrate is one of the macronutrients that we need, primarily for energy. While fats and protein are also necessary for energy, they're more of a long-term fuel source, while carbohydrates fulfill the body's most immediate energy needs. It's your body's first source of energy that's what it likes to use. Why does the body prefer carbs? Specifically because they're easier and faster to break down and use than proteins or fats, she explains. So don't deny your body what it needs to keep up with your active lifestyle. You need to get between 50 and 60 percent of your daily calories from carbohydrates. Most should be whole grains and other complex carbohydrates, but the fiber in fruits and vegetables make them a good

simple carbohydrate choice. If you don't get enough carbohydrates, you run the risk of depriving your body of the calories and nutrients it needs, or of replacing healthy carbs with unhealthy fats. To get the carbs you need, fill your plate with the best carbohydrate sources for your body:

Whole grains like barley, bulgur, buckwheat, quinoa, and oats Whole-wheat and other whole-grain breads Brown rice Whole-wheat pasta Fruits and vegetables Beans, lentils, and dried peas Whole-grain cereals like 100 percent bran

This doesn't mean that you're never allowed to have a sweet treat for dessert, a bowl of white rice, or a baked potato. It just means that those should be the exceptions instead of everyday carbohydrate selections. At the same time, you should also avoid loading up on complex carbohydrates or making them your primary source of calories. A diet too rich in even complex carbohydrates or in any food packs more calories into your body, which eventually leads to weight gain. Complex carbohydrates are good for you, so don't look at a bowl of hearty whole-wheat pasta or brown rice as a bad thing or a big diet no-no. Instead, consider it a source of healthy fuel that your body needs to maintain consistent energy.