Trick-or-Treat Tips

Halloween- such a fun time to show off costumes but also a potential health trap. Try these 5 quick tips to keep Halloween fun, but slightly healthier:

1. Pass out candy alternatives. You can pass out fun, kid-friendly items like fruit leather, raisins, all-natural crackers, stickers, or cheap dollar store toys (tops, puzzles, etc.) 

2. Monitor and prioritize. Let your kids (and you) pick a few pieces each day to keep within reasonable limits. Discard or donate less desired items to the Food Bank. 

3. Incentive or trade. You can also give your child a nickel for each small piece or quarter for each big piece of candy they give up; they may think they've won the lottery!

4. Travel in groups. Make sure to go treat or treating with little ones and have older kids go in packs in well-lit areas and familiar neighborhoods to keep safe. 

5. Try other tasty treats- like pumpkin or squash, roasted nuts, or apples in place of at least some sugary alternatives. 

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Dealing with Dry Skin

If you're like me, dealing with dry skin is a constant battle- especially in the winter. Try these simple tips to save your skin.

Limit fragrances. Pick cocoa, shea, vanilla, and honey based lotions or washes instead.

Use mild detergents for hand washing, showering, and laundry.

Soften your water to rid it of heavy metals that prevent moisturizers from absorbing into your skin.

Get your vitamins. Getting vitamins A and C can help your skin better absorb moisturizers.

Limit acne medications. You certainly don't have to give them up, but try using them every other day to keep the oil down and keep hydrated.

Humidify. Especially during the winter months when you've got heaters going, a good humidifier will help counteract your skin from drying out.

Use hydro cortisone. At the first signs of chaffing, peeling, cracking, or eczema, use hydro cortisone to quickly restore moisture and prevent itching.

Regulate hand washing. Make sure to continue washing your hands after possible contaminations like using the restroom, sneezing, food prep, etc, but limit to only those times.

Lotion after each wash. Putting lotion on damp skin can further lock in the moisture immediately after washing your hands or showering.

http://www.everydayhealth.com/beauty-pictures/7-surprising-causes-of-dry-skin.aspx?pos=2&xid=nl_EverydayHealthWomensHealth_20150920

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

All About Wellness Checks

What is a Wellness Check? 

A Wellness Check is a quick, 15 minute health screening that measures your blood pressure, cholesterol, glucose, body fat, waist, and BMI. 

How is everything tested?

All of your personal results will be assessed by trained screeners. There's no lab work involved; just a simple finger stick for blood work and even less invasive tests to collect the remaining data. 

What is the benefit of a Wellness Check?

Immediately following your Wellness Check, you will receive a health report card where you can see your specific results, how they compare to nationwide standards for optimal health, and how they compare to your results from prior years if you've been screened before. 

What about confidentiality?

All personal results will remain confidential. They will be emailed to you through a secure, one-time link and then password-protected. EMI Health does not share individual results with employers and does not use results to alter individual insurance premiums.

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

5 Quick Tips to Preventing the Flu

Fall and winter are fast approaching, so it's time to start building up our defenses against cold and flu viruses. Here are 5 quick tips to avoid getting sick this season:

1. Get a flu vaccination. It's the #1 defense against the flu. Even if you still get sick, you can get over it faster and experience fewer  symptoms. 
2. Wash your hands frequently. Protect yourself and others. Wash after using the restroom, blowing your nose, before and after preparing foods, etc.
3. Stay away from people who are sick or wash up after interacting. Be courteous when you're sick to keep your germs at home. 
4. Clean and sanitize often. Germs can be spread through many surfaces such as desks, tables, doorknobs, bathrooms, electronics, etc. Wipe them down with a disinfectant to greatly limit the number of germs you and others are exposed to.
5. Avoid touching your face. Germs get your sick when they're introduced to your system  through your eyes, nose, and mouth.
   

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Tired of Love Handles?

Do you ever get tired of core exercises that just don't seem to work? Learn all of the steps involved in sculpting your midsection to finally get the results you're working for:


Start with cardio. Studies show again and again how effective it is at not only improving your heart health, but reducing inches around your midline as well.

Evaluate eating. In order for the fat to melt off, your need to be sure you're within your calorie/ portion limits and eating lean.
 
Now, it's Crunch Time! Once you have the other two habits down and the layer of fat slowly melts away, you will start to really see your core muscle tone showing through.

Although these steps sound simple, we all know they're extremely difficult to maintain. Start one step at a time. You can do this!

http://www.everydayhealth.com/fitness/say-good-bye-to-your-love-handles.aspx?pos=1&xid=nl_EverydayHealthHealthyLiving_20150905

Prevent the Flu This Season

It looks like flu season has started early this year, so make sure to get your flu shot to prevent you and your loved ones from getting sick this season. The CDC recommends that everyone get an annual flu shot, especially pregnant women, young children, and older adults.

Did you know?

• Getting a flu shot is still the #1 way to prevent the flu each year.
• Flu shots can not give you the flu because you are given a dead virus. 
• It takes two weeks to be fully protected after receiving a flu shot.
• Each flu shot protects you against the latest  3-4 strains of flu virus, but there is still a possibility of contracting another strain or type of illness.
• You should still get a flu shot even if you've already gotten sick this year to prevent getting sick again.

What else can I do to prevent the flu?

Eat Healthy. Eating a balanced diet high in vitamin C and water can help. You can also watch your intake of Zinc and Echinacea.

Sleep Well. Being sleep deprived can really hinder your body's immune system. Whether you're trying to avoid illness or already sick, be sure to get plenty of rest.

Exercise. It speeds up your immune cells so they can better prevent and conquer viruses. Those who exercise five days a week have half the chance of getting sick and when they do get sick, it lasts half as long.

Limit Stress. Stress can lower your resistance to viruses and increase your chances of getting sick.

Avoid the spread. Germs can be spread many ways. Prevent getting sick or spreading it to others by washing your hands frequently, keeping distance from others, and not touching your eyes, nose  or mouth.

http://www.cdc.gov/flu/protect/habits.htm
http://www.mayoclinic.org/diseases-conditions/flu/in-depth/flu-shots/ART-20048000
http://www.everydayhealth.com/cold-flu/tips-to-shorten-cold-duration.aspx

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Oatmeal: the Ideal Breakfast Choice

What do you consider the ideal breakfast?

Registered Dietitians vote oatmeal and here's why:

Oats contain both types of fiber- soluble to protect you against heart disease and diabetes, and insoluble to improve your digestive health.

Oats contain many essential nutrients including thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron.

Oats promote weight loss. The high fiber and low calorie combination keep you feeling full and satisfied for longer than many other foods.

Oats are easily coupled with other healthy choices. Add your favorite fruit, nuts, or nut butter for a delicious, well-rounded breakfast. 

Oats are naturally gluten-free. If you have Celiac's Disease, be sure to verify wheat products are not packaged in the same facility to avoid trace amounts of gluten.

http://www.everydayhealth.com/columns/bonnie-taub-dix-nutrition-intuition/reasons-why-you-should-eat-oatmeal-every-day/?pos=1&xid=nl_EverydayHealthHealthyLiving_20150822

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Benefits of Breast Feeding

Whether you are an expecting parent or just curious about nursing, it's interesting to know just how beneficial it is to both baby and mom.

Baby:

• Provides nutritionally balanced meals designed for baby
• Contains no added sugars compared to formulas
• Lowers risk of SIDS (sudden infant death syndrome)
• Protects against common childhood infections
• Increases resilience to allergies
• Decreases chance of developing type 1 diabetes
• May protect against future excess weight gain
• Bonding experience with mom

Mom:

• Improves post-delivery healing
• Accelerates pregnancy weight loss
• Decreases risk for postpartum depression
• Eliminates costs associated with formula
• Medical savings on infant medical visits 
• Decreases future risk for heart disease, arthritis, and cancer
• Bonding experience with baby

It's amazing to learn about all of the benefits of breast feeding. Breast feeding has even been referred to as a woman's method recovering from the physical stresses of pregnancy.

Of course, breast feeding is a very personal decision and may not be possible in all cases. Choose the infant feeing method that works best for you and your family.

http://www.nichd.nih.gov/health/topics/breastfeeding/conditioninfo/Pages/benefits.aspx

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Eating Triggers

We eat for so many reasons... only one of which is actual hunger. Find out which triggers you struggle most with so you can fight back and take control of your eating habits!

Emotions. Sometimes it can be easy to ignore the moodiness and dive into your favorite comfort food. Tackle your emotional battles head on by talking them through with a friend, listening to relaxing music, or deep breathing.

Rewards. Next time you accomplish a goal, celebrate in a way that's not center around eating. Get a massage, go shopping, or play a game with friends. 

Acceptance. Social gatherings can be a challenge, especially when you're trying to be polite. Be open about your diet goals with your friends and family. Chances are they won't be offended, but want to support you with your goals.

Boredom. Shift away from autopilot.  Find something to do with your hands while watching TV or take up a new hobby. Go on a walk or explore somewhere new. 

Procrastination. If you're struggling to stay focused on an arduous task, take a quick break like a walk, nap, or shopping trip to refresh your motivation.

http://www.everydayhealth.com/weight/jillian-michaels-reasons-youre-overeating-2846.aspx?pos=1&xid=nl_EverydayHealthWomensHealth_20150811

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Time to Stretch!

Stretching can improve balance, prevent injury, and even back pain. Take 10 min. during one of your work breaks or practice some of these moves while watching your favorite evening show.

Chest (Very important for desk workers!)

Upper Back & Shoulder

Arm/ Shoulder 

 Side

 

 

 Back & Core

Hips

Back of Leg

Front of Leg

Calf

 

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Extra Life: The Choice is Yours

Today, our staff had the opportunity to hear from wellness guru, Dr. Steve Aldana, about innovative strategies to make healthy living more doable and enjoyable... all while gaining high quality years to our lives!

Check out his presentation here:
 https://www.wellsteps.com/images/stories/presentations/EMI%20Aldana%20presentation.pdf

Key Points:

• Obesity, diabetes, heart disease, and cancer risks are rising worldwide.
• Living a healthy lifestyle is becoming uncommon throughout the world.
• What can you do? Change the culture in your home and family.

I liked how Dr. Steve gave us the facts and got straight to the point. He gave us the power to take control of our health, all while being very down to earth and listening attentively to our personal situations and concerns. 

What was your favorite part of the presentation?

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Why do YOU walk?

Here at EMI Health, we take a walk every Wednesday afternoon with our coworkers; let's hear what they have to say about taking afternoon walks:

"I walk because it is a good way to reduce stress and it helps reduce the negative effects of sitting at a desk all day.  It’s a good way to get my blood flowing and get some exercise."

-Aaron Nelson

"To get fresh air, stretch my legs, give my eyes a break, get my vitamin D for the day, and when I come back to my desk, I have more energy to work. It feels like I have just begun the day."
-Georgina Banson

"It’s a really nice break in the day to get away from my desk, stretch my legs, clear my head, and be out in the fresh air!  Nice to chat with the others too!"
-Karie Green

"Usually, the last few working hours of the day seem to lag for me as I get more tired from already sitting most of the day in my chair.  Getting up to walk around for 15 minutes seems to re-energize me.   The walks also make me feel good personally, that at least I did some kind of physical activity for my body besides sitting at a desk all day.  I like getting some direct sunlight instead of sitting under the incandescent lights in my office all day.  I also hate the thought of getting blood clots in my legs from sitting hours and hours in a chair year after year.  Getting up and taking a quick walk gets the blood flowing again.  I have also met other people in the company that I would probably have never met otherwise. so getting to know other people is really nice."

-Dan Hunter

 I look forward to walking with these people each week. It's good exercise and even better company. Come join us or start walking with coworkers at your workplace!


EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Strawberry Shortcake Recipe

Try this delicious, dietitian-endorsed version to get more fiber, less sugar and less processing! 

• 1 3/4 C. whole-wheat pastry flour
• 1/4 C. all-purpose flour
• 2 1/2 tsp. low-sodium baking powder
• 1 Tbs. sugar

1. Mix above ingredients.

• 1/4 C. butter

2. Mix butter into flour mixture in chunks.

• 3/4 C. fat-free milk

3. Stir milk in just enough to get moist dough.
4.Knead dough 6-8 times with floured surface and hands.
5. Roll dough until it's 1/4 in thick rectangle.
6. Cut into 8 squares to place on greased baking pan.
7. Bake 10-12 min. or until golden brown.
8. Serve each cake with 1 C. strawberries and 1 1/2 tbs. plain fat-free yogurt.
(6 C. strawberries & 3/4 C. yogurt total)

http://www.mayoclinic.org/healthy-lifestyle/recipes/strawberry-shortcake/rcp-20049833/?utm_source=newsletter&utm_medium=email&utm_campaign=recipes

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

We Have the Power to Fight Cancer!

On Tuesday, our staff members had the chance to hear from Cancer Project's Charity Lighten about the power of whole foods.

I have a family history of cancer and stroke and I'm betting I'm not alone. Charity gave us some simple tips to prevent and even reverse cancer and heart disease despite family history and current health status. We have the power to fight back!

Start out one step at a time:

• Eat predominantly high fiber foods. 
• Choose unprocessed plant foods first.
• Vegetables
• Fruits
• Single ingredient whole grains (oats, brown rice, quinoa, whole wheat pasta, etc.)
• Try new protein sources. (While lean meats are part of a healthy diet, switch to more plant-based proteins.)
• Beans, peas, and lentils

Try these tasty, simple vegetarian recipes:

Green Smoothie

• 1 cup mixed frozen fruit
• 1 whole banana
• 1 cup almond milk
• Spinach to taste (start small & gradually increase!)

Blend & enjoy!

Easy Bean Salad

• 1/2 low-fat Italian dressing
• 1 1/2 cups or 15 oz. kidney beans (cooked & cooled or drained & rinsed)
• 1 1/2 cups or 15 oz. pinto beans  (cooked & cooled or drained & rinsed)
• 1 1/2 cups or 15 oz. black-eyed peas (cooked & cooled or drained & rinsed)
• 1 1/2 cups or 10 oz. lima beans (thawed or cooked & cooled) or shelled fresh edamame
• 1 cup corn (thawed or cooled)
• 1 large red bell pepper (seeded & chopped)
• 1/2 medium purple onion (chopped)
• 1 tsp. salt
• 1 tsp. pepper

Toss everything & serve cold or at room temperature.

Chocolate Mousse- trust me, it's divine!

• 1 cup semi-sweet chocolate chips
• 1 cup almond milk
• 24 oz. silken tofu
• 1 tsp. vanilla extract

Microwave choco. chips & milk 1 min., let sit 2 min., and blend everything til smooth. Chill & enjoy!

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Tasy Grilling Recipes

This grilling season, don't forget the mouth-watering sides to spice things up. This healthy vegetable medley will provide you with a multitude of nutrients and the tasty marinade can help counteract potential harms of grilling.
 

Grilled Mediterranean Veggies

1. Slice & marinade in 14 oz. Greek Vinaigrette dressing:

• 3 large Portobello mushrooms
• 1 red, 1 orange, and 1 yellow pepper
• 1 medium zucchini
• 10 asparagus spears
• 1 small onion
• 3/4 cup grape tomatoes
• 1/2 sugar snap peas
• 1/2 broccoli
• 1/2 cup pitted Greek olives

2. Discard marinade & grill veggies in wok or basket uncovered on medium heat for 8-12 min., stirring frequently.

3. Sprinkle with 1/2 cup feta cheese.

http://www.tasteofhome.com/recipes/marvelous-mediterranean-vegetables

Bonus: Grilled Fish Recipe

1. Marinade:

• 1 Tbs. lemon juice
• 1 Tbs. olive oil
• 2 cloves garlic
• 1 tsp. fresh rosemary (or 1/4 tsp. dry)
• 1 tsp. grated lemon peel
• 1/4 tsp. salt
• 1/4  tsp. pepper
• 2 fish fillets (recommended tuna or swordfish)

2. Discard marinade & grill fish covered on medium-high heat for 4-6 min. on each side.

Take a Hike!

Now that our May showers have run out, it's definitely time to explore incredible hikes just outside our backyard! Plus: walking under shady trees, past lovely lakes, and up the mountain is a great way to beat the summer heat.

Easier:

The Jordan River Parkway is a great path to walk, job, or bike. It's relatively flat and you can easily choose where to start and stop, making it a great evening walk.

Make sure to check out the quick 1-mile roundtrip hike to Ensign Peak, to see the top of the hill where Brigham Young mapped out the Salt Lake valley.

Take another quick hike up to Cecret Lake and see some gorgeous wildflowers along the way.

Moderate:

Dog Lake may be one of the most reasonable 6-mile hikes at a very gradual incline. You can get there from Millcreek or Big Cottonwood Canyon. 

Bell Canyon is a great hike east of Sandy that quickly brings you to a gorgeous reservoir and then to a waterfall. It's 5 miles long roundtrip with a stable incline along the way.

Mary, Martha, and Catherine is a cool choice during hot summer months hike as it takes you past two gorgeous lakes and ends at the best lake of the three. Start at the top of Big Cottonwood Canyon just past Brighton.

Advanced:

Alexander Basin is a quick and dirty hike up Millcreek Canyon. The trail itself is a quick 2.5 miles roundtrip, but it makes up for it with steep inclines. You'll love its glaciated bowl during hot summer months!

East of Wasatch Blvd and 45th South, Mount Olympus Summit is steep at points, but well worth the 7.5- mile trek roundtrip as it provides extremely gratifying views of the city.

Hidden in the Stansbury Mountains by Grantsville, Mill Fork Trail takes you past sagebrush up to breathtaking scenic forests you didn't know existed on the west side of the valley.

For more details on trail locations and maps, click here: http://www.utah.com/saltlake/hiking.htm.  

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Summer Skin Care

School's out and the sun is finally starting to shine. It definitely feels like time to soak up some vitamin D, but don't forget to protect your skin from sun damage.

UVA Rays lead to:

• Wrinkles
• Dark patches
• Premature aging
• Loose skin

UVB Rays lead to:

• Sunburns
• Eye Problems

Both UVA & UVB rays lead to DNA damage and skin cancer!

You can still enjoy being outside on a warm day worry-free by taking some precautions:

1. Load up on sunscreen- SPF 30 or higher every 2 hrs.
2. Seek shade, particularly during mid-day (10am-4pm).
3. Wear sunglasses that block both types of rays.
4. Wear a hat and other protective clothing.
5. Never go tanning- inside or out, especially if you burn before turning tan.

Did you know:

People with natural blonde or red hair, freckles, fair skin, excess moles, personal history of sunburns, or family history of skin cancer are all at higher risk?!

Living in Utah also puts us at a higher risk due to higher altitude.

http://www.cancer.org/research/infographicgallery/skin-cancer-prevention

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Glycemic Index: The Key to Rating Carbs

Low carb and gluten-free diets are extremely popular these days; no wonder it can be easy to assume all carbs are bad, but not all carbs are equal. In fact, most fruits and vegetables are made mostly of carbs.

 

The confusion really sets in when evaluating grains, but grains are also an essential component to a healthful diet (unless otherwise determined by your physician). The trick is determining which are "good" and which are "bad."

 

Check out a food's Glycemic Index or Glycemic Load. 

• Glycemic index ranks a food based on how quickly it spikes your blood sugar. Glycemic load takes it a step further by evaluating a food's impact on blood sugar in relation to how many grams of carbs are in the food. 
• Other factors that determine glycemic load are: fiber, sugar, protein, and fat contents.
• Go for foods with low and medium glycemic loads, especially if you are trying to lose weight or at risk for diabetes or heart disease.

 Low glycemic load (10 or under)

• All- bran cereal
• High fiber fruits & vegetables
• Beans & lentils
• Whole wheat tortillas & bread
• Skim milk
• Cashews & peanuts

Medium glycemic load (11-19)

• Sweet potato
• Oatmeal
• Bulgur and barley
• Rice cakes
• Whole grain pasta
• Brown rice
• Whole grain bread

High glycemic load (20+)

• Baked potato & fries
• Low-fiber cereal
• Sugar-sweetened drinks
• Candy & dessert
• White rice, pasta, & bread

Fun facts about weight and glycemic index:

• Potato chips and fries promote more weight gain than any other food of same calorie content.
• Liquid calories are less satisfying and empty quicker from the stomach, prompting you to eat sooner and in larger quantities.
• Artificial sweeteners increase preference for sweets and appetite.  

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.
 

http://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/

http://www.everydayhealth.com/diet-nutrition/101/nutrition-basics/the-glycemic-load.aspx

 

Exercise Excuses

There are so many reasons we don't exercise, so now's the time to think about them and how we can change our perspective.

I'm too busy. We've all heard this excuse more times than we can possibly remember. Think of it this way- if your job, family, and volunteer work deserve multiple hours of your time, you can spare a half hour for your most important asset- your body. It may sound selfish, but remember you can't spend time with your family or take care of many obligations without a healthy body.

It's boring. One critical component to exercise is picking something you enjoy. Try new things and find out what activity suits you best. Going with a friend can also make your work-out more fun and help you stick to it better.

I'm too tired. Even more reason to exercise. Studies have shown that getting exercise promotes circulation and hormones to give you an extra energy-boost for the day. If motivation later in the day is a challenge, this is a clue to plan workouts in the morning or lunchtime.

I don't need to lose weight. Aside from weight, exercising prevents heart disease, diabetes, and cancer, boosts your mood, and helps you manage stress better.

I feel self-conscious. You should feel great about the steps you're taking to improve your health no matter where you're starting- and so should those around you. In fact, that's probably what they're thinking. If not, it's time to find a new gym or route.

It's too expensive. Take brisk walks or bike rides around the neighborhood. All it takes is a good pair of shoes. It doesn't get much cheaper than that.

I'm not seeing results. After a while, it's common for weight to start leveling out. Try new exercises, intensity, or interval training, but don't forget that even if you can't see results, your blood pressure, cholesterol, mood, and so many other things are improving.

I'll start tomorrow. There is always a tomorrow. Plan your exercise schedule ahead and put in on your calendar like you would with anything else.

http://www.arthritis.org/living-with-arthritis/exercise/success/exercise-excuses.php

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Gardening Basics

Evaluate soil. Try to start out with loose, drainable soil rich in organic matter. Add in rotted leafs, compost, and peat moss as needed. Some soil mixes may have these things in them. Also make sure to loosen soil before planting.

Draw out your plan. Think about how much space each plant needs to grow and ideal location in your yard to provide optimal water and sunlight.

Pick plants carefully. Perennial plants will keep growing back year after year. Also make sure you choose plants that will thrive in various weather conditions and out dry climate. Look for roots that are pale, untangled, and undangling.

Determine water needs. Figure out if your plant needs watering beyond normal rainfall. Choose plant with lower water requirements. Water in the morning, use rain barrels, or drip irrigation to meet your plant's watering needs while conserving water.

Get the right tools. Make sure to have a shovel, hand trowel (mini-shovel), wide-tine garden fork for de-weeding and mixing in compost, and good pruners to clip stems and  branches.

Add fertilizers as need to further nourish plants. Try making your own compost by collecting old fruit and veggie scraps, eggshells, and coffee grinds, leaves, pine needles, grass clippings, and plant stalks and keeping them outside subjected to the elements to let it work its magic.

Top with mulch. You can make mulch by combining some compost with bark and chopped leaves. A nice layer on top will keep moisture, insulate roots, attract earthworms, prevent erosion and weed growth.

Keep pests away. Check your plants frequently at first to catch pests early. You can get rid of them with an all-natural insecticide of  6 cloves of garlic, one hot pepper, 1 tsp. liquid Castile soap, and1 gallon on water. Mix together, let sit for 2 days, strain water, and you're good to put it in your sprayer.

Keep animals out. Put up fencing or wiring to keep deer, rabbits, and mice out.

http://www.bhg.com/gardening/yard/garden-care/gardening-basics/#page=12

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

How Pets Can Improve Your Health

I am an animal lover. I have a little dog that I adore. She keeps me active and calms me and it turns out I am not alone. But don’t take my word for it, check out what various studies are saying about how pets can improve your health and well-being:

Pets promote exercise. Dog owners are 41% more likely to get recommended exercise levels. Walking with a dog also pushes you to go faster and longer than without.

Pets lower health risks. Owning a pet is associated with a healthier body weight, lower cholesterol and triglycerides, and increased mobility with age. 

Pets reduce stress and anxiety. Medical and dental patients who spent just 15 min. with an animal before exams reported feeling more calm. Just 5 min. with a pet can significantly reduce cortisol (stress hormone) levels.

Pets promote socialization. Walking with a dog strikes up more conversations with neighbors. Furthermore, people who are more socially connected tend to live longer and more healthfully.

Pets reduce risk of developing allergies. Exposing young children to pets can prevent the development of allergies later in life. If you already have pet-related allergies, it can be beneficial to limit time around pets or take allergy medications.

Pets lower blood pressure. Both at rest and under stress, pet owners had lower blood pressure levels. One study found that simply having an animal in a room during a test prevented blood pressure spikes.

Pets make illness more manageable. Numerous studies show the psychological support animals provide to seniors, cancer patients, and people with chronic illnesses.

Pets are ideal confidants. A specialist in child development reported that children often confide first in their pets.

http://www.everydayhealth.com/pet-health-pictures/ways-your-pet-makes-you-healthy.aspx#11

http://newsinhealth.nih.gov/2009/February/feature1.htm

http://www.cdc.gov/healthypets/health-benefits/index.html

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

"Healthy" Snacks You Might Want to Rethink

Veggie Chips- Despite the name, veggie chips contain no actual vegetables. With similar sodium and fat contents, you might as well grab a bag of potato chips.

Protein Bars- Protein bars these days are reminiscent of candy bars. Many are unhealthy, especially chocolate or yogurt-covered versions. Don't think you're getting antioxidants or yogurt cultures here- just lots of saturated fat and sugar.

Frozen Yogurt- With less saturated fat than ice cream, fro-yo can appear much healthier- if it weren't for the high sugar content. Many have also been heated, losing their healthy bacteria. Choose plain tart with the live and active cultures seal and watch the toppings.

Trail Mix- It should be healthy packed with fruit and nuts, but remember that they pack the calories in even the smallest portions. Most nuts are coated in way too much salt while the dried fruit is coated in way too much sugar. Add in some M&M's, chocolate chips, or coconut and face it- you're sabotaging your diet.

Pre-packaged Smoothies- Store-brought smoothies are often just a variety of juices mixed together. Often, all of the fiber has been lost and often, extra sugar and cream is added. Make your own smoothies at home with whole fruit, veggies, and low fat plain yogurt instead.

Try these healthy snacks instead: string cheese, apples, pears, peanut butter, and air popped popcorn.

http://www.everydayhealth.com/diet-and-nutrition/snacks-you-think-are-healthy-but-aren't-4214.aspx?pos=1&xid=nl_EverydayHealthWomensHealth_20150417

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

Quick Tips to Eating out Smarter

Prevent that guilty, over-stuffed feeling (along with excess salt, fat, and calories) by making simple, smart choices at your favorite restaurants. 

Adjust Other Meals. Planning to go out Friday night? Make your breakfast and lunch more nutritious and lean to compensate for fat, calories, and nutrition.  

Don't Go Hungry. Practice mindful eating by listening to hunger and fullness cues right up until you go out. Show up hungry, not ravenous. Remember to take wait time into account. 

Practice Portion Control. Split a large meal with your friend, set aside half of your meal in a to go box before taking your first bite, or choose a lunch-sized portion.

Get to the Point. If you are craving a burger and nothing else will do, order the burger and focus on it whole-heartedly. Don't waste time with drinks, appetizers, or desserts.

Watch out for Starters. That little loaf of bread or basket of chips and salsa can take a lot of stomach space and calories. Save room for your meal by asking your waiter to nix them.

Focus on the Basics. Choose a vegetable- rich dish whenever possible. Opt for chicken or fish over hamburger or steak.

Judge a Meal by Its Name. Baked, grilled, steamed, or broiled are better choices than fried, crispy, breaded, creamy, or buttery.

Be Soup Savvy. Broth or tomato-based soups pack less calories and fat than creamy. The same goes for pasta sauces.

Spice It Up. Choose herb-filled dishes to maximize flavor while minimizing salt and fat.

Personalize It. As a customer, you can ask for special preparations. Hold the mayo, get vinaigrette dressing on the side, and get whole wheat whenever possible.

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.

http://www.cancer.org/healthy/eathealthygetactive/takecontrolofyourweight/restaurant-eating-tips
http://diet.mayoclinic.org/diet/eat/make-healthy-choices-at-any-restaurant?xid=nl_MayoClinicDiet_20150417

Honey Mustard Grilled Chicken Recipe

1/3 C. Dijon mustard
1/4  C. honey
2 T. plain yogurt
1 t. steak sauce
4 boneless, skinless chicken breasts

1. Mix chicken in sauces and spices or marinade overnight.
2. Grill for 18-20 min, turning occasionally to cook through and prevent  burning

EMI Health is a nonprofit organization that has been providing health benefits in the Intermountain West for 80 years. We currently provide medical, dental, and vision coverage to more than 150,000 members in Utah and Arizona. For more information, visit EMIHealth.com.