BWHCA

Sunglasses are more than just a fashion statement for
summer. They are essential for long term eye health. Sunglasses that block UV radiation protect the eyes, and the delicate skin that surrounds them, from being damaged. They
can prevent cataracts and discourage macular degeneration. Sunglasses also prevent accidental injury and can reduce eyestrain, headaches, and fatigue. You don't have to spend a lot to get a quality pair. You simply want lenses labeled "full
UV protection" or "protects against UVA and UVB" or "UV 400."
All of these lenses block the sun's damaging rays.
(CommonHealth
WISE EYES CommonHealth's Wise Eyes campaign is coming to a close after visiting agencies and institutions across the
Commonwealth. This interactive training shared the best ways to care for your vision. If your group missed the campaign, you can still schedule an in-person event or virtual training with your Wellness Consultant. Printed
booklet supplies are limited. Use the link below to visit the DHRM website to see what vision benefits your insurance plan
includes.
A LITTLE BIT HEALTHIER
THIS WEEK
CHECK
YOUR PLAN
BENEFITS
GET IN TOUCH WITH US Schedule a visit with
an eye care professional. Getting an eye exam is simple and painless - and it is the single best thing you can do for your eye health! Many eye diseases don't have any symptoms or warning signs, so scheduling an eye exam is
important.😎😎

Subject: CommonHealth Weekly Wellnote: Processed Food Gets a Bad Rap. Should It?

​Good Morning!

Processed Food Gets a Bad Rap. Should It?

Can processed foods fit into a healthy diet? Processed foods can make our lives more convenient and healthful, but they’re not all created equally. Here are a few tips from WW on how to sort out the more healthful choices:

· Minimally processed foods - Fresh fruits and vegetables, bagged salad, quinoa, brown rice, eggs, and raw nuts

Thumbs-up - Fresh foods and whole grains from the farm to your table may require washing, trimming, and packaging. These can be the foundation of a healthy diet.

· Lightly processed foods - Canned tuna, salmon, beans, and frozen and canned fruits and vegetables

Thumbs-up - Frozen veggies and fruits are picked when ripe and frozen for optimal nutrition. Choose canned, water-packed tuna and salmon, beans, veggies, and fruits packed in either juice or water. Watch for salt by checking ingredient lists for preservatives like sodium chloride, monosodium glutamate, sodium bicarbonate, sodium nitrate, or sodium benzoate.

· Moderately processed foods - Pasta sauce in a jar, salad dressing, and rice, quinoa, or pasta mixes.

Proceed with caution – May have some healthful choices, but compare labels for ingredients like salt, sugar, and fat.

· Highly processed foods - Crackers, granola, cereal, deli meats, creamy nut butters, cheese, and almond, rice and soy milks

Proceed with caution – Compare for the best ready-made picks like unsweetened cereals, nut butters, and milk alternatives. Skip the sugar-heavy granola, but include enriched whole grains with folate and iron.

· Ultra-processed foods - Cakes, cookies, chips, ice cream, French fries, chicken nuggets, and frozen meals

Consume sparingly - Ultra-processed foods contain emulsifiers, preservatives, and artificial flavors and colors. Compare labels and choose ones with lower saturated fat, sugar, and sodium

Try the “Talk Test” to Exercise at the Right Intensity

So, you want to develop a healthy and active lifestyle, but how do we know if we are exercising vigorously enough to achieve those benefits?

As you are warming up to your activity the pace of your breath, which correlates with your usage of oxygen, will begin to quicken and deepen. In this phase, move slowly enough that you should be able to talk easily and you can reply comfortably with 3 words to a brief question.

Then, pick up the pace until you are comfortably uncomfortable: breathing is heavier and you can manage to say 2 words or so. This level of intensity develops your ability to use oxygen efficiently benefitting overall health.

If you find yourself uncomfortable, unable to catch enough breath to even say 1 word, your exercise intensity has reached maximum. It is difficult to sustain this level of intensity for long.

Aim to spend 5-10 minutes warming up in the comfortable zone; 10-20 minutes in the comfortably uncomfortable zone; and cool down for 5-10 minutes in the comfortable zone.

There are many devices that track intensity but the most reliable and portable is our breath. So next time you head for a workout try the “talk test” and see how your exercise measures up!

Maria Caselli, Group Fitness Instructor for Integrative Medicine & Health, Mayo AZ

Hello Everyone, Happy August!! Wow have we been busy, Train the Trainer plus Refresher courses, Personal Care Aide courses, HOSA conference along with Training courses for the DOE. Thank you for your support and recommendations. Together, we keep learning and sharing!❤️ “Seriously” this is fun!! 🙋🏼‍♀️👍🏻❤️