Turkish Delights Cotton Swab
March 2012 Health Notes
◆ Self-care tip: Try this home
remedy for canker sores. Make World on Your Plate: a solution of half hydrogen series By Cara Rosenbloom, RD peroxide and half water. Apply this mixture to the sore with a Turkish Delights cotton swab. Next, dab a bit of milk of magnesia on the spot urkish cuisine fuses Central and repeat 3-4 times a day to soothe the pain and possibly Asian dishes with Mediterranean speed healing. If the pain specialties. It’s rich in vegetables, worsens, the ulcer lasts more T than 2 weeks or if you get sores fish, olive oil, yogurt and legumes. If you’re inspired to try a new regional more than 2-3 times per year, cuisine, consider Turkish food for its see your health care provider. unparalleled health benefits. ◆ Smoking damages not only the lungs but the mind as well. Since it’s bordered on three sides Brain structure appears to by seas, fish is abundant in Turkey. change in those who smoke Options such as mackerel, sardines and regularly, potentially damaging tuna are widely available and are always areas of higher thinking (such as memory and decision making). a good choice due to their high content Older smokers show faster of heart-protective omega-3 fats. Mussels, cognitive decline than their oysters, squid and shrimp are also non-smoking peers, but popular nutritious options. quitting the habit — at any age — may help limit the damage. If you prefer meat, lamb is used cauliflower. Protein in vegetarian meals ◆ Most medications in kebabs and kofte (meatballs). comes from black-eyed peas, beans and Travelling? should be kept at temperatures Sometimes meatballs are made with a lentils, and yogurt is served with most between 15˚C-30˚C (59˚F-86˚F), combination of ground meat and lower meals. Vegetarian dishes are chock-full of although many require 20˚C-25˚C fat, fibre-rich lentils or beans. (Keep your fibre, as well as vitamins A and C, all of (68˚F-77˚F). If you’re travelling servings to fewer than 18 ounces total of which are essential for good health. by car, keep drugs in the glove compartment, not the trunk; red meat a week; one serving equals Fruit claims a prominent place on when flying, stow drugs in three ounces.) the Turkish table. Dates, apples, figs carry-on luggage. Check labels Vegetable lovers will also find many and grapes are used to make delicious for proper storage temperature options. Cumin, parsley, oregano, mint compote, which is served alongside meat. (for example, insulin needs Savoury dishes such as pilafs (rice) and refrigeration). For mail-order and paprika flavour healthy, meatless prescriptions, be aware that meals with vegetables, grains, nuts and dolmas (stuffed vegetables) are often heat-sensitive items are legumes. Rice and bulgur are the key infused with currants or raisins. These packaged with coolants; ask grains, and popular vegetables include dishes make fruit a mainstay of the meal about rapid shipping options. carrot, cabbage, artichokes, eggplant and — but you can enjoy it as dessert too. Smart moves for reaching your personal best are at: Ke t t l e b e l l Cr a z e Re s e t Yo u r Bo d y Cl o ck Pi ck -Me-Up s INSIDE www.personalbest.com/extras/CanadaMarch12tools Ge t t i n g t o Kn o w Yo u He a d a ch e Hyg i e n e Be a t t h e Sa l a d Bl a h s The Kettlebell Craze Five f you’re looking to get more out of your How does it compare with lifting Pick-Me-Ups exercise routine, a kettlebell workout weights? Kettlebell workouts can be to Try Imight be just right for you. Originating higher-intensity and more aerobic than in Russia in the early 1700s, this workout standard weight-training routines, which If you’re having a day when combines cardio and strength training. are useful for weight loss. your spirits are a bit low or What are kettlebells? What else do I need to know? your mind feels foggy (and we They are all have those sometimes), try cannonball-shaped iron spheres with CAUTION. These workouts are intense, one of these easy tips to clear handles that you lift or swing. They come so talk to your health care provider if you your head and pep you up. in various sizes: Men typically start with have any health conditions, back u C ONNECT with a friend. 6.8-11.3 kilograms (15-25 pounds); women, or joint problems or have not A quick phone call, coffee 3.6-6.8 kilograms (8-15 pounds). exercised for a while. Kettlebells break or lunch gives you a What’s the workout like? You target can be effective if used chance to talk, laugh and different muscle groups with a series of appropriately and dangerous relax. moves, doing several reps of each and if not. Learn from v GO for a walk or a drive. recovering for 30 seconds between moves. a professional Sometimes a change of and/or through scenery is all you need to For best results, perform the routine 2-3 the resources clear your head and turn times a week. As you get stronger and more your outlook from negative skilled, you can add reps, decrease recovery at www. to positive. time or increase weight to challenge your canfitpro. com. w RE MIND yourself of body, as long as you maintain proper body good times. Keep a alignment and exercise technique. Be sure vacation picture, a special to stretch and warm up before and after card from someone you each session. care about or a drawing by one of your children in a desk drawer so you can Sleep: draw inspiration from it. Reset Your Body Clock x T AKE some personal City noise, late-night eating and too much to conventional time. If you’ve been under evening light exposure can throw off your wake times, a lot of stress, consider a circadian rhythms (“body clock”) and chronic sleep long weekend or mini disrupt your sleep. Other concerns include loss and vacation. Extra rest and time zone changes, shift work, pregnancy, impaired downtime works wonders. medications and electronic screens. functioning y T REAT yourself. Have a occur. snack, go shopping, visit a Transient problems often self-correct, museum, take in a sporting especially if you improve your sleep habits. Advanced event or go for a stroll in the If sleep problems last more than a month Sleep Phase park. Perhaps you’re feeling even after addressing other conditions Syndrome: unmotivated because lately (such as restless legs syndrome), you Sleepiness you haven't taken care of may have a chronic circadian rhythm occurs around 5-6 p.m., causing the your greatest asset — you. sleep disorder (CRSD). Two of the most individual to wake up around 3-4 a.m. common are: Older adults often have this problem. Delayed Sleep Phase Syndrome: People Effective therapies include chronotherapy tend to fall asleep very late and have (adjustment of bedtimes and wake-up difficulty waking up in time for work times), bright light therapy and use of or school. This commonly occurs in melatonin or medication. Try these only adolescents who can’t get to sleep until under a professional’s guidance — using the early morning and can’t wake up in them at the wrong time can worsen time for school. When they try to adhere the condition. ©2012 Oakstone® Publishing, LLC dba Personal Best®. All rights reserved. Getting to Know You Produce Pick Having the life you want depends in part Write on. on knowing yourself well. There are many Keeping a of the Month approaches to help you learn more about journal can Red Bananas yourself: help you Add some pizzazz to your fruit Know your body. Pay attention to how stay in touch with bowl with red bananas. This fruit much sleep you need — and what happens your innermost thoughts and feelings. is smaller than yellow bananas and has a deep red or purple when you don’t get it. When do your Know your values. What are your most colour when it’s ripe. You can energy and alertness levels peak? Can you important priorities in life? How do you eat them just like yellow bananas; tell the difference between true hunger spend your time? add them to pancakes, breads, and emotional eating? Can you feel stress Take positive risks. Tasting a novel muffins and cakes, or slice them for cereal and dessert. One affecting your body before the symptoms food, trying a different sport or talking to become severe? banana has about 385 someone new can help you stretch yourself milligrams of potassium. Tip: Know your style. What are your and learn more about what you really like. The redder the fruit, the more strengths and weaknesses? How do Seek assistance. There are many vitamin C and carotene the you cope with stress? What makes you excellent self-help books that can give you banana has. You’ll find red bananas at larger grocery unique? What motivates you? What types strategies for addressing areas of concern. of people, movies, books or news are you stores. Store A counsellor or psychotherapist can help this colourful drawn to? Ask those who know you well you look at yourself honestly and devise import from for feedback on how you present yourself, strategies to help you make the changes Costa Rica at what makes you attractive and what areas you want. room temperature. still need work. Headache Hygiene Know your No one likes having headaches, and it can Practice Numbers be tough to get rid of the pain once they relaxation Regular Soft Drinks start. That’s why it’s even better to prevent techniques When it comes to healthful them by identifying and avoiding triggers. (such as beverages, it pays to compare: Try these strategies: meditation) Get 7-9 hours of sleep 7 nights a week. and good stress management strategies. 33 grams Eat at least 3 meals a day with protein, of sugar in a fruits, vegetables and whole grains. Avoid extreme heat or cold, bright or 355 ml (12-ounce) Skipping meals or consuming large flashing lights (including strong sunlight), can of regular cola amounts of sugar can lead to headaches smog, smoke, perfume and other chemical (136 calories) triggered by blood sugar fluctuations. vapours. Exercise regularly. Physical activity may Be aware of possible hormonal triggers 0 grams be as effective as drugs at preventing for women including birth control pills, of sugar in 355 ml migraines. hormone replacement therapy, menopause (12 ounces) of and menstrual periods. water (0 calories) Drink plenty of water — dehydration can trigger headaches. Notice whether your headaches are triggered by certain foods such as aged 1 teaspoon If you work at a desk, maintain good = 4 grams of sugar cheese, red wine, processed meats or MSG. posture and avoid eyestrain. (16 calories) Dear Diary k Keeping a record Limit caffeine and alcohol, as well as Save of your headaches and their possible Save your waistline: other drugs. Withdrawal from caffeine is a high-sugar drinks for an triggers may help you find relief. well-known trigger. occasional treat.
March 2012 Stay in touch
Keep those questions and suggestions coming!
phone: 800-871-9525 fax: 205-437-3084 e-mail: [email protected] website: www.personalbest.com
Managing Editor: Susan Cottman
Executive Editor: Liz Carey
Advisors: Marica Borovich-Law, MBA; John Brennan, MD, CCFP; Cara Rosenbloom, RD
Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. ©2012, Oakstone® Publishing, LLC, dba Personal Best®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and Body Bulletin are registered trademarks of Oakstone Publishing, LLC.
The content herein is in no way intended to serve as a substitute for professional advice. Sources available on request.
Mixed Greens Beat the Salad Blahs with Fruit and Nuts ould you like to eat more smoked olive) SALAD, Step 1: 2 seedless oranges greens but find salads a bit for an extra (peel and separate segments) boring? Turn a basic salad into kick. Use 250ml (1 cup) seedless red grapes W halved an appetizing feast with a little creativity. balsamic, sherry, Add texture and flavour red wine, rice or 75ml (¼ cup) thinly sliced red onion Mix it up. March is by combining three types of greens: one flavoured vinegars Nutrition Dressing, Step 1: mild such as Boston, bibb or spinach; one instead of the standard white. Month. 25ml (2 tbsp) juice from oranges 15ml (1 tbsp) olive oil crisp such as romaine, shredded cabbage Tip: Dressings made from oil 5ml (1 tsp) red wine vinegar or escarole; and one for zippy taste — and vinegar are sodium-free, while the bottled versions can be very salty. 1ml (¼ tsp) salt tart (mustard), peppery (frisee) or bitter Fresh ground black pepper to taste (endive or radicchio). For a quick salad, add SALAD, Step 3: mesclun (a mix of some of the above) to a The first step in 1.5L (6 cups) mixed greens mild lettuce. preparing a great salad (such as arugula and red leaf) Try adding is fresh food safety: 50ml (¼ cup) Parmesan cheese Add new garnishes. 25ml (2 tbsp) toasted pine nuts edamame (green soybeans), diced beets, 3 Always wash your hands with soap To toast pine nuts: Put them in a hot dry green onion, fruit, hearts of palm, and warm water before preparing food. skillet and stir until golden brown, 30-60 seconds. Watch them carefully, as they artichoke hearts, flavoured nuts, sunflower 3 Keep foods separate to avoid burn quickly. seeds, bean sprouts, water chestnuts, sliced cross-contamination. Wash cutting olives, roasted peppers or fresh herbs (basil, boards, utensils and hands after 1. Place orange segments with grapes and onion in a bowl. Whisk together preparing raw meat and poultry and dill, parsley or chives). dressing and toss with salad ingredients before handling other ready-to-eat (oranges, grapes and onion). Get fresh. Bottled salad dressings are foods (e.g., fruits and vegetables). Place 2. Place greens evenly on 4 salad quick, but why not whip up a fresh batch cooked food on clean serving dishes. with a small food processor or blender. plates and distribute fruit salad onto 3 Fruits and vegetables: Wash well each. Top with Parmesan and pine Put all fresh ingredients and vinegar (or under running water to remove dirt; nuts. Serve immediately. citrus juice) in first, then start the processor rinse cabbage and lettuce heads after Nutrition Facts and slowly add oil. Use roughly one part discarding outer leaves. Scrub firm Makes about 2 litres (8 cups). 4 servings. produce with a clean produce brush. Amount Per Serving vinegar to three parts oil. Calories 90 3 Fresh-cut produce (e.g., bagged Total Fat 7.4g Total Carbohydrate 22.6g Experiment with different oils Saturated Fat 1.4g Dietary Fibre 5g greens or half a melon): Buy only if it’s Cholesterol 4mg Sugars 16.4g (walnut, avocado, sesame); add a touch of refrigerated and looks fresh, not wilted. Sodium 241mg Protein 3.9g highly flavoured oils (garlic, toasted esame,s ©2012 Oakstone® Publishing, LLC March 2012