START THE NEW YEAR OFF RIGHT
AMO Plans Living Well
This year, take a small step every day to build healthy habits for your body, mind and spirit.
The science community has spoken. If you move your body a little each day, you will be far better off than if you are sedentary . If you nourish your body with real food (the kind that doesn’t come in packages or from a drive-through window) you will be healthier. If you allow your mind to take a break and refresh from time to time, you will feel better. And if you regularly connect with loved ones and friends, old and new, you will be both happier and healthier . Start the New Year off right and take some small steps to build a few healthy daily habits:

Eat one meal a day differently, the easiest is lunch. If you're at work you should probably keep it simple anyway, and you're away from your family so what you choose to eat has no impact on meals you eat together. Try one portion of protein (a portion is an amount that fits in the palm of your hand), and a vegetable and piece of fruit. A healthy lunch gives you plenty of energy for the afternoon and will help you be more productive.
Take a quick walk. One benefit of eating a healthy lunch is that you'll have a little time left over. A 15- or 20-minute walk will let you burn a few calories, burn off some stress, and feel better when you start your work day again. This will help you make fitness a part of your daily lifestyle without adding to an already busy schedule.
Go to bed earlier and rise with the sun. Generally speaking you need seven or eight hours of sleep a night. The more daylight hours you're awake the higher your levels of vitamin D. Research shows that vitamin D impacts genes that help you resist autoimmune diseases, infectious diseases, and even cancer.
Regularly connect with family and friends. Social connections not only give us pleasure, they also influence our long-term health in ways every bit as powerful as adequate sleep and good diet. Dozens of studies have shown that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer. Caring involvement with others may be one of the easiest health strategies to access.
WHAT TO EAT IN 2019
Quinoa
Cultivated in the high Andes mountains of South America for more than 5,000 years, quinoa, pronounced KEEN-wah, is an ancient grain that has only started gaining in popularity here over the past decade. For many health-conscious cooks, quinoa has become a revered staple, used as a grain or starch in a variety of dishes.
What are the Benefits of Quinoa?
The U.S. Department of Agriculture reports that a cup of cooked quinoa has a high fiber content which makes quinoa a good grain choice, as does its protein content. It has more protein than any other grain, so using it in place of rice or pasta, which don't have as much protein, can help you feel fuller longer. Quinoa is also considered a complete protein, as it contains all nine essential amino acids. Quinoa is also packed with a host of vitamins and minerals and is also gluten-free.
Mediterranean a great way to eat in 2019!
Looking to change up your diet in the new year? Go Mediterranean.
A new study ranks the Mediterranean diet as the best for overall healthy eating and the easiest to follow. The Mediterranean diet draws upon the culinary practices of southern Europe, North Africa, and the Mediterranean Middle East, all areas where food is prepared to be savored and enjoyed, not rushed.
Fruits, vegetables, whole grains, legumes, nuts, and herbs make up the foundation of this diet’s “pyramid,” and every meal is centered around them. Fish is eaten at least twice a week, while poultry, eggs, and dairy are eaten less often, perhaps just a few days a week. Meats and sweets, meanwhile, are served in moderation.
Recipes to
keep you healthy all
year long
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Sources: mayoclinic.org; harvard.edu; nih.gov
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