The August edition of CBIZ Wellbeing Insights has been released. August's Wellbeing Insights dives deep into probiotics and various other "happy gut" tips! As always, we round out the issue with tips to keep you financially fit!
Powerpoint presentation of "Fish and Shellfish" in Principles of food production (.
Disclaimer: I do not own the rights nor property of this powerpoint presentation. All rights reserved to the owner.
Don't forget to follow me on twitter @joviinthecity
Thank You!
xoxo
-Jovi
High and low phosphorus foods | houstonkidneyclinic.com
Phosphorus is a mineral found in bones. Along
with calcium, phosphorus helps build strong, healthy
bones, and keeps other parts of your body healthy
This month’s issue includes tips for a healthy gut, including clarity on probiotics, how to bring out the best in your athletic children headed into summer, and guidance on investing in your future. We’ve also included an amazing cherry salad recipe and a 2-minute meditation that you can do every day.
Are you trying to lose weight but haven’t had much success?
If so, the keto diet plan is a great way to achieve the success you want.
These seven expert tips and 3-day delicious, nutritious, and beginner’s guide to keto are just the first steps towards a happier and healthier you.
You can say goodbye to feeling overwhelmed and hello to effortless keto success.
When you are on the keto diet, you will enjoy delicious, nutritious, and wholesome meals for breakfast, snacks, lunch, and dinner.
Don't settle for less when it comes to your health.
Embrace the power of keto to achieve the weight loss success you've always wanted.
Powerpoint presentation of "Fish and Shellfish" in Principles of food production (.
Disclaimer: I do not own the rights nor property of this powerpoint presentation. All rights reserved to the owner.
Don't forget to follow me on twitter @joviinthecity
Thank You!
xoxo
-Jovi
High and low phosphorus foods | houstonkidneyclinic.com
Phosphorus is a mineral found in bones. Along
with calcium, phosphorus helps build strong, healthy
bones, and keeps other parts of your body healthy
This month’s issue includes tips for a healthy gut, including clarity on probiotics, how to bring out the best in your athletic children headed into summer, and guidance on investing in your future. We’ve also included an amazing cherry salad recipe and a 2-minute meditation that you can do every day.
Are you trying to lose weight but haven’t had much success?
If so, the keto diet plan is a great way to achieve the success you want.
These seven expert tips and 3-day delicious, nutritious, and beginner’s guide to keto are just the first steps towards a happier and healthier you.
You can say goodbye to feeling overwhelmed and hello to effortless keto success.
When you are on the keto diet, you will enjoy delicious, nutritious, and wholesome meals for breakfast, snacks, lunch, and dinner.
Don't settle for less when it comes to your health.
Embrace the power of keto to achieve the weight loss success you've always wanted.
HEALTHY EATING MADE EASY
a fun and interactive seminar for all the family
Do you want to eat healthier but don't know where to begin?
Have you seen lots of information but not sure how to use?
Do you know us SDA's have a health message but you’re not sure how to apply it?
Then this fun interactive seminar is for YOU. Come and get lots of helpful hints and tips on how to start eating better
The healthy and wealthy life needs continuous with the best nutrition, get better health with regularly exercises. Following the action and visiting the website getting you own fortune.
Simple Weight Loss Recipes Unveiling a Secret a Culinary Journey
Introduction:
Greetings, dear readers! Today, I'm thrilled to embark on a journey with you – a journey toward a healthier, more vibrant life. Allow me to introduce you to a transformative eBook that holds the promise of not just weight loss but a complete lifestyle shift – "Simple Weight Loss Recipes." In a world where the ideal is often a small but nutritionally balanced intake, this eBook is here to guide you through the realms of delectable, health-conscious cuisine.
---
Understanding the Foundations:
Navigating the Nutritional Basics
In our quest for a healthier life, knowledge is power. "Simple Weight Loss Recipes" delves into the fundamental nutritional basics of each food category. By unraveling the mysteries of proteins, carbohydrates, fats, vitamins, and minerals, this eBook empowers you to make informed choices about what you consume.
The goal is not just to shed those extra pounds but to foster a deep understanding of how food fuels and nourishes our bodies. It's about making conscious choices that resonate with your health goals while still delighting your taste buds.
---
The Gradual Shift:
A Gentle Transformation for Lasting Results
"Simple Weight Loss Recipes" advocates for a gradual shift in your dietary habits. While the world might be in a rush for quick fixes, we believe in the power of slow, steady, and sustainable change. Drastic alterations may yield short-term results, but the body often rebels in the long run.
Understanding the principles of nutrition is the first step, but implementing them is an art. The eBook provides you with a carefully curated collection of recipes that seamlessly integrate these principles into your daily life. Think of it as a culinary journey – a step-by-step guide to transforming your meals without compromising on flavor or satisfaction.
---
Discovering the eBook:
A Glimpse into Simple Weight Loss Recipes
1. Nutrient-Rich Delights: Each recipe is a culinary masterpiece, artfully combining nutrient-rich ingredients to create dishes that are not only delicious but also packed with the essential elements your body craves.
2. Balanced Meals: Say goodbye to the days of deprivation. "Simple Weight Loss Recipes" brings you a plethora of recipes that strike the perfect balance between proteins, carbs, and healthy fats. It's about nourishing your body, not depriving it.
3. Gradual Adaptation: The eBook recognizes the importance of gradual adaptation. These recipes are designed to ease you into a healthier lifestyle, allowing your taste buds and body to adjust, ensuring long-term success.
4. Mindful Eating: Beyond the recipes, the eBook encourages mindful eating. It's about savoring each bite, appreciating the journey of your food from plate to palate, and fostering a positive relationship with what you consume.
---
The Essence of Change:
More than a Diet – A Lifestyle Transformation
"Simple Weight Loss Recipes"
BIZGrowth Strategies — Cybersecurity Special Edition 2023CBIZ, Inc.
As cybercriminals continue to advance and evolve, a stagnant cyber risk management approach is simply not an option. Further, the prevalence of cyber breaches means cybersecurity is not solely an IT concern. It takes a robust set of processes and people from across your organization, working together toward a common goal. We offer fresh insights to help protect your organization from cyberthreats in multiple operational areas. Articles include:
- How Cybercriminals Are Weaponizing Artificial Intelligence
- Employee Benefits Cyber Risk Exposure Scorecard
- Closing the Security Gap: Managing Vendor Cyber Risk
- Retirement Plan Sponsor Cybersecurity Checklist
- Protect Your Digital Frontline With Employee Training
BIZGrowth Strategies - Back to Basics Special EditionCBIZ, Inc.
Amid the increasing complexity of today’s business landscape, it can be of great benefit to shut out the noise and simply get back to the basics. Summer offers the rare opportunity for organizations to slow down and sweat the small stuff.
In this issue, our experts address seven key topics intended to help leaders guide their teams to stability and refocus on the foundational elements of success, including:
- Talent Management 101: How to Attract & Retain Great Employees
- Exploring the What, Why & How Behind the Employee Experience
- The Shifting Normal: 3 Ways Leaders Can Embrace Change & Conquer Challenge
- What is Financial Wellbeing & Why Should Employers Care?
- D&O Insurance Application Basics to Protect Your Leaders
- Your Life Insurance Policy May Be One of Your Biggest Assets
- Understanding Labor Law Poster Compliance
Welcome to our newly branded newsletter, "The Advantage." The articles in this issue provide insights to help you:
■ Have conversations around tough decisions during periods of economic uncertainty
■ Evaluate fast-growing artificial intelligence tools like ChatGPT
■ Recognize colleagues who are key allies in supporting women in the workplace
■ Navigate career shifts along the path to successful leadership
■ Manage workplace culture in a hybrid model
■ Garner inspiration from the 2023 Women Transforming Business finalists and winners
BIZGrowth Strategies - Workforce & Talent Optimization Special EditionCBIZ, Inc.
Amid today’s economic uncertainty, we know you need strategies and solutions that will help your business thrive. With workforce and talent concerns running high for employers across the nation, our experts developed these articles with those critical issues top of mind. We offer fresh insights designed to attract, retain, engage and motivate your employees — all while protecting your bottom line and managing emerging risks. Articles include:
- Unlock Success with Effective Performance Management
- How Employers Can Benefit from Financial Wellbeing Programs
- How to Talk About Hard Decisions During a Recession
- Cost-Effective Health Plan Perks to Consider in 2023
- 3 HR Strategies to Recession-Proof Your Organization
- Responding to Employment Practices Liability (EPL) Claims
- Versatility — Important in Life & Life Insurance
BIZGrowth Newsletter - Economic Slowdown Solutions Special EditionCBIZ, Inc.
The "Economic Slowdown Solutions Special Edition" newsletter includes articles that present tips, strategies and ideas to help your organization master economic uncertainty and recessionary concerns. Topics include:
- Considerations for a Reduction in Force
- Tips to Prepare for Risk Management Challenges
- Tactics to Recession-Proof Your Benefits Strategy
- HR Best Practices
- Recruitment Strategies to Keep You Competitive
- 3 Innovations to Stay Nimble
- Disability Insurance for Business Owners
BIZGrowth Strategies - Cybersecurity Special EditionCBIZ, Inc.
Cyberattacks are becoming more frequent and sophisticated, making a recovery from them increasingly difficult. Without preparation, a cyberattack can be devastating to your business, having severe operational, financial, legal and reputational implications.
The prevalence of cyber breaches also means cybersecurity is no longer solely an IT concern. Elevating your information security from functional to effective takes a robust set of elements, processes and people working together toward a common goal.
Our professionals have developed these articles and resources to help you protect your organization from these attacks.
Connections Help Law Practice Efficiently Obtain $5 Million Line of CreditCBIZ, Inc.
A 15-attorney law firm operated on a contingency and hourly fee basis. While it had a strong outlook for contingency cases, the costs incurred to work...
Custom Communication Plan & Active Enrollment Result in Increased ConsumerismCBIZ, Inc.
The firm embarked on a multi-year strategic plan to build a culture of wellbeing and engagement. They wanted
to educate employees to become more engaged and wise health care consumers...
Experienced Consulting Approach Leads Engineering Firm to the Right CFOCBIZ, Inc.
The Chief Financial Officer of a leading multi-disciplined engineering and consulting
firm indicated he was considering retiring. After initially considering a search process as an in-house project, the company’s leadership agreed...
Check out the latest edition for articles on Preventing Social Engineering Attacks, Triumphing in the Talent War, 3 Signs It’s Time for a Compensation Study, Strategies to Protect Your Retirement & Tips for a Successful OSHA Inspection.
Inflation, Interest Rates & the Disruption to CRECBIZ, Inc.
From assessing the various sectors to analyzing the future of your investments, learn more from our experienced team leaders on the wide-spread trends of commercial real estate property and sales.
CBIZ Quarterly Manufacturing and Distribution "Hot Topics" Newsletter (May-Ju...CBIZ, Inc.
CBIZ Quarterly Manufacturing and Distribution "Hot Topics" Newsletter (May-Jun 2022) provides you with news and guidance on the labor crisis, how to retain top talent during the Great Resignation, the business impacts of the Russia-Ukraine War, and the benefit of long-term bonus plans.
Rethinking Total Compensation to Retain Top TalentCBIZ, Inc.
Even with a developed recruiting program, strong company culture and great work-life balance, it’s difficult for companies to attract and retain the best employees without an all-inclusive compensation strategy. Add in the combination of high inflation, talent shortages and the Great Resignation, and we’re left with a hyper-competitive labor market. As a result, employers must think outside of the box to retain top performers and explore new ways to increase the value of total compensation offered. Learn how in this article.
Common Labor Shortage Risks & Tips to Mitigate Your ExposuresCBIZ, Inc.
No industry is safe from the risks of the current labor market. Employee shortages can influence multiple liabilities, but a proactive strategy can help protect your organization. In this article, learn measures to minimize labor shortage liability risks across all industries, as well as influential industry risks for construction, manufacturing and trucking.
How the Great Resignation Affects the Tax FunctionCBIZ, Inc.
Talent shortages remain a challenge universally, but it may be hitting financial roles within businesses particularly hard. The
pressures to meet tax reform obligations coupled with the
job changeover opportunities that emerged during the Great Resignation have left many tax departments feeling under-resourced. If your company is experiencing a similar situation, here are steps you can take to support your tax function.
While employee turnover is inevitable, there are several strategies companies can implement to help combat the Great Resignation, and at the center of all these strategies is technology that can benefit employers and their staff. In this article, learn how your organization can use technology to enhance the recruiting and onboarding processes, which will help attract top talent, while setting new hires up for success.
Experienced Consulting Approach Leads Engineering Firm to the Right CFOCBIZ, Inc.
The Chief Financial Officer of a leading multi-disciplined engineering and consulting firm indicated he was considering retiring. After initially considering a search process as an in-house project, the company’s leadership agreed to secure the assistance of an executive search professional.
BIZGrowth Strategies - The Great Resignation Special EditionCBIZ, Inc.
The Great Resignation continues to plague organizations across the country. It has exacerbated a host of employer challenges, including attraction, retention and engagement of top talent, as well as mitigating new risks. Our experts have developed these articles and linked resources to help your organization combat the mass employee exodus.
Kansas businesses have an opportunity for state tax incentives of which you may want to be aware.
Recent changes to the Kansas High Performance Incentive Program (HPIP) make it more broadly available
than it was in the past.
CBIZ Quarterly Commercial Real Estate "Hot Topics" Newsletter (Jan-Feb 2022)CBIZ, Inc.
The January 2022 issue of CBIZ’s Commercial Real Estate Quarterly Hot Topics Newsletter is now available! Learn about the impact of changes lease accounting, post-pandemic calculation companies are using to reassess office space needs, tax planning knowns and unknowns and the impact of rising construction costs on insurance costs. Plus – access strategies to combat the great resignation and safeguard against the unexpected.
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
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1. In This Issue
What Are Probiotics?
Probiotics are live microorganisms
(in most cases, bacteria) that are
similar to the beneficial microorgan-
isms found in the human gut. They
help us digest food, aid nutrient
absorption, produce vitamins,
prevent disease and much more.
The human body actually contains
more bacteria cells than human
cells, most of which live in our GI
tract. These tiny organisms make
up three to five pounds of our total
body weight!
Like all living things, probiotics
need food and nourishment to
thrive. Prebiotics are fiber-like food
ingredients that act as food for
probiotics. Both prebiotics and
probiotics are available in food
sources as well as supplement
form.
ISSUE 25
AUGUST|2017
Continued on page 2
August: Healthy Digestion
Probiotic Play-by-Play........................ 1
Tips for a Happy Gut......................... 2
DIY: Fermented Radishes.................. 2
On the Menu: Halibut........................ 3
On the Way to a 5k!.......................... 4
Mindful Minute.................................. 5
Make Your Own Trail Mix!................... 5
Financial Focus: How Financially
Fit Are You?....................................... 6
Probiotic Play-by-Play
Probiotic
Foods
Hallmark is
fermentation. Look
for “with live & active
cultures” on the label.
Kefir
Yogurt
Sauerkraut
or Kimchi
Kombucha
Other pickled or
fermented foods
Prebiotic
Foods
Hallmark is
fiber, especially inulin.
Chicory root
Garlic
Asparagus
Artichoke
Onion
Leeks
Bananas
Wheat bran
Beans &
Legumes
Other high-fiber
veggies & fruits
2. Probiotics Continued from page 1
CBIZ Wellbeing Insights – August 2017 Page 2
Should I Supplement?
Many doctors recommend that everyone supplement with
a daily probiotic. Some signs that your GI flora may be out
of balance are cramps, diarrhea, constipation, bloating,
hemorrhoids, IBS, gas, food sensitivity, UTI, yeast infec-
tions, cold sores, chronic bad breath, headaches, joint
aches and skin problems. Speak with your doctor about a
supplementation plan.
Selecting a Supplement
All supplements are not created equal. Here’s what to look
for on the label:
n Variety: A good supplement contains strains of both
Lactobacillus and Bifidobacterium species. It should list
the genus, species and strain. For example, “Lactobacil-
lus acidophilus.”
n Number of organisms contained in a single dose: A
good supplement has at least 7 strains and 5 billion
CFU (colony forming units).
n Storage information: Some forms need to be refrigerat-
ed while others only require a cool, dark space. Always
keep probiotics away from moisture and heat.
n “Viable through end of shelf life” ensures the living
microbes are in fact still living. Pass on the probiotic if
the label reads "viable at time of manufacture."
Probiotics are only beneficial if they’re alive at the time
of consumption.
n “Certified by the NSF” and manufactured in a
GMP-compliant facility.
Tips for a Happy Gut
An unbalanced digestive system can wreak havoc on
your entire body, resulting in gas, hemorrhoids, bloat-
ing, weight gain, constipation, skin problems, acid
reflux, headaches, joint problems… the list goes on
and on! Keep a healthy gut with these guidelines:
n Stay hydrated. Water helps keep everything moving
smoothly.
n Move! Physical activity helps speed up digestion by
increasing blood flow and stimulating the GI tract.
Get moving for at least 30 minutes every day.
n Take your time eating. It takes about 20 minutes for
your gut to signal your brain that you’re full. Savor
each bite, putting down your fork frequently and
chewing thoroughly. Wait at least 20 minutes before
getting seconds.
n Eat more prebiotic and probiotic foods. Check out
page one for a list of the best sources.
n Try a probiotic supplement. It’s difficult to get all the
probiotics you need from food alone. Look for one
with at least 7 different strains and 5 billion CFUs
and the statement “viable until end of shelf life.”
n Cut back on caffeine, alcohol, artificial sweeteners
and sodium. All of these put the brakes on healthy
digestion.
DIY: Fermented Radishes
Ingredients:
n 2 bunches radishes, washed and sliced
n 4 cups water
n 3 Tbsp. sea salt
n 1 wide-mouth quart jar
Directions:
1. Dissolve salt into water.
2. Pack radishes into jar. You can add a garlic clove or
other seasoning (e.g., dill or mustard seed) if you like.
Seasoning should go into the jar first.
3. Cover radishes completely with the salt-water brine,
leaving about 1 inch of headspace at the top of the jar.
4. It’s critical that all of the radishes be covered by brine to
avoid spoilage. If needed, weigh the radishes under the
brine to keep them submerged. One trick is to place a
clean quarter pint jar within the mouth of the quart jar.
5. Cover the jar with an airlock lid or coffee filter secured
with rubber band. Culture at room temperature 5 to
7 days. If you use a tight lid, be sure to release the
pressure each day. Once culturing is complete, secure
with a tight lid and refrigerate.
3. On the Menu
Heart-Healthy
Halibut
Primarily found near the Alaskan coast
and in the Atlantic and North Pacific
Oceans, halibut is the biggest of all the
flatfish in the world. These large fish,
which have been known to weigh up
to 700 pounds, typically dwell at the
bottom of the sea, using their grayish-
black body, white underbelly and small
scales to keep them camouflaged.
This fascinating creature is highly
valued for its deliciously sweet
and delicate meat. It's a popular
dinner choice even for those with
reservations about seafood as it has
a mild, un-fishy flavor. Halibut is easily
grilled and paired with a salad on a
warm, summer evening. In addition
to its great taste, halibut hosts
an abundance of health benefits,
including:
•omega-3 fatty acids, known to
decrease triglyceride levels and slow
plaque growth in arteries
•high levels of vitamins and minerals,
specifically phosphorus, Vitamins B6
and B12, magnesium, and niacin
•a heart-healthy source of protein
Due to overfishing and habitat
depletion of Atlantic halibut, opt for
any halibut from California, Alaska,
Washington or British Columbia.
Keep It Fresh
Halibut is best prepared fresh and
should be cooked within one to
two days if purchased raw. You can
maximize the shelf-life of halibut
by overwrapping the original store
packaging with airtight, heavy-duty
aluminum foil, plastic wrap, freezer
paper or freezer bags and keep it
in the freezer for up to six to eight
months. Once defrosted, halibut can
keep for an additional one to two
days in the refrigerator. It should be
discarded if left out for more than two
hours at room temperature.
Halibut & Summer
Vegetables en Papillote
(Parchment Paper)
Ingredients:
4 6-oz halibut steaks, about 1 inch
thick
5 baby zucchini, quartered
1 lemon, thinly sliced into 12
rounds
¼ cup Niçoise olives (or other green
variety)
1 pt. cherry tomatoes, halved
3 Tbsp. unsalted butter
2 Tbsp. fresh lemon juice
1 Tbsp. extra-virgin olive oil
1 Tbsp. balsamic vinegar
1 Tbsp. thyme leaves
1 tsp. ground coriander
Salt and pepper to taste
Directions:
Preheat oven to 350
degrees. Toss tomatoes
with oil, vinegar, salt,
pepper and thyme on a
baking sheet. Arrange cut
side up and bake for 45
minutes. In a large skillet,
melt 1 tablespoon of butter.
Season the halibut with salt and
pepper and add to the skillet, cooking
over medium-high heat until lightly
browned, about 3 minutes. Transfer to
a plate.
Add the remaining 2 tablespoons of
butter to the skillet and cook over
moderate-high heat until it begins to
brown, about 2 minutes. Remove from
heat, stir in lemon juice and season
with salt and pepper.
Lay four 15-inch-long sheets of
parchment paper on a work surface.
Arrange 3 lemon slices in the center
of each sheet and top with halibut
steaks, seared side up. Add the
tomatoes, olives and zucchini around
the fish and spoon the butter sauce
and coriander on top. Fold parchment
over the fish and vegetables into small
pleats to seal. Transfer the parchment
packets (papillotes) to a baking sheet
and bake for 15 minutes until slightly
puffed. Snip the parchment open with
scissors and serve immediately.
CBIZ Wellbeing Insights – August 2017 Page 3
Nutrition Info
Per Serving (1/4 of batch)
Calories 401
Carbohydrates 4.2g
Fiber 2. 2g
Sugar 1.5g
Protein 60.8g
Sodium 549mg
4. CBIZ Wellbeing Insights – August 2017 Page 4
Running is one of the most universal
ways people enjoy physical activity.
It requires no equipment, can be
performed nearly anywhere, is
self-paced and it’s easy to track
improvement. Running is a common
go-to goal for people looking to get in
shape.
If running is on your list of goals,
the following are six tips to get
some momentum going. For a great
practice on taking your running game
to the next level check out Mindful
Minute on page 5.
1. Set a goal. Sign up for a fun
race. Your goal can be simply to
cross the finish line. It's a huge
accomplishment to finish a 5K!
2. Invest in the right pair of running
shoes. The right shoes ensure
a more comfortable run and
lower risk of injury. Most running
specialty stores can analyze your
gait and tell you which sneakers
will work best for the way your foot
lands, the amount of cushioning
you like, the kind of terrain you
run on and how many miles you
run per week.
3. Go for distance rather than time.
Slow it down, be patient and don't
worry about your pace. When
you're brand new to running, just
focus on getting out there a few
times per week and finishing the
run. You'll be breathing easier and
running farther and faster every
time you hit the road.
“Don’t let life discourage
you; everyone who
got where he is had to
begin where he was.”
RICHARD L. EVANS
‘‘‘‘
4. Track your run. Apps like
Runkeeper and MapMyRun use
GPS to automatically store your
route, distance and pace so you'll
watch yourself run farther and
faster over time. Most apps also
allow you to enter notes about
each run so you can see patterns
(e.g., the first mile is always the
slowest or that you run faster
when you go first thing in the
morning).
5. Mix in cross training to
supplement your running. You
need to cross train to keep your
body in balance. Your body will
thank you if you take a break from
the pounding to build up your
strength and endurance.
6. Listen to your body. Your very first
runs might feel really hard. But
after a few weeks it'll be easier to
breathe and move, and you won't
feel as sore. Just know that it'll
definitely get better.
On the Way to a 5k!
5. Running can be therapeutic for many people – just taking
off and leaving problems behind. For others, running
can feel like torture. Whether you’re an avid runner or
someone who struggles to find any joy in it, bringing
mindfulness into your running can transform the entire
experience. Mindful running allows you to tame the mind
and train the body at the same time. Here are a few tips
to bring some Zen into your run:
1. Move with the breath. The breath brings us energy
and can also act as our metronome as we run. Start
by walking and developing a pattern. How many steps
for each inhale? How many for each exhale? No need
to modify it at first; just take note and see if you can
synchronize the number of steps for each breath.
2. Listen to your body. Are you fighting your body?
Struggling to breathe or forcing yourself to keep going?
Take on the mindset that you are working with your
body in an act of self-love. Start to take note of the
signs it’s sending you. You may be surprised at the
amount of ease you can find by asking ‘what is my body
telling me?’
3. Mind your stride. Now, bring your awareness
specifically to your stride and gait. Are you crashing
and pounding down with each strike? Run tall, not with
your head down or leaning too far forward. Minimize any
wasted effort from over-pumping the arms or bouncing
and straining the joints. (For more on stride, look up
the principals of natural running.)
CBIZ Wellbeing Insights – August 2017 Page 5
Mindful Minute
Use this chart to easily create a delicious picnic snack that won’t send you straight into a sugar or salt overload (as many
pre-packaged varieties often do). You might start by first deciding if you want to make it sweet, salty or both.
Make Your Own Trail Mix! August 31st is National Trail Mix Day.