HAPPY NEW YEAR!!
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Happy New Year!! I hope your 2013 was a great year and a healthy one!! Don't worry though, if it wasn't, there is always 2014 to start fresh!! We are here to help with you with that!!
This week we start our exploration into vitamins, starting with Vitamin C. For the next few weeks we will look at why people take certain vitamins, how much they should take, what they do for your body, how you can get them naturally from foods, and the risks of them.
Have a wonderful week!
Alicia
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| Recipe of the Week |
Toasted Quinoa Salad with Scallops and Snow Peas
This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper, and scallions. Feel free to substitute shrimp or thin slices of chicken for the scallops.
- 12 ounces dry sea scallops, cut into 1/2 inch pieces, or dry bay scallops
- 4 tsps reduced-sodium tamari, or soy sauce, divided
- 4 tbsps plus 2 tsps canola oil, divided
- 1 1/2 cups quinoa, rinsed well
- 2 tsps grated or minced garlic
- 3 cups water
- 1 tsp salt
- 1 cup trimmed and diagonally sliced snow peas
- 1/3 cup rice vinegar
- 1 tsp toasted sesame oil
- 1 cup thinly sliced scallions
- 1/3 cup finely diced red bell pepper
- 1/4 cup finely chopped fresh cilantro, for garnish
- Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
- Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until water is absorbed, about 15 minutes. (Do not stir). Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, and cover and let stand for 5 minutes more.
- Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions, and bell pepper; toss to combine.
- Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high heat until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
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Vitamin C
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 Vitamin C (Ascorbic Acid)
Vitamin C (ascorbic acid) helps tissue and bone grow and repair themselves. While vitamin C supplements are extremely popular, research has yet to establish solid health benefits. Why Do People Take Vitamin C?
Vitamin C is often used for the common cold. However, the evidence is weak. Studies have shown that vitamin C may reduce the odds of getting a cold, but only in specific groups in extreme circumstances, such as soldiers in subarctic environments, skiers, and marathon runners. Studies have not found solid evidence that vitamin C helps prevent or treat colds in average people. Vitamin C's antioxidant benefits are also unclear. While some studies of vitamin C supplements have been promising, they have not found solid evidence that vitamin C supplements help with cancer, stroke, asthma, and many other diseases. Evidence does suggest that they do not help with cataracts or high cholesterol. Data on vitamin C and heart disease are mixed. Some studies show that vitamin C can decrease the risk of peripheral arterial disease in women but not in men. Some research suggests that lower doses of vitamin C, in combination with vitamin E and given as slow-release formulations, might slow the progression of atherosclerosis. This combination appears to benefit both smoking and nonsmoking men but is only minimally effective in women who are postmenopausal. Studies show that patients with peripheral arterial disease seem to have lower levels of vitamin C and higher levels of C-reactive protein, which is a marker of inflammation. It is too soon to make firm claims about preventing heart disease with vitamin C, because the data are still inconclusive. Vitamin C supplementation should not be the main focus of any patient's treatment for heart disease. A substantial number of Americans may have low intake levels of vitamin C due to the inadequate intake of fruits and vegetables. The proven and effective use of vitamin C is for treating vitamin C deficiency and conditions that result from it, like scurvy. Vitamin C also seems to help the body absorb the mineral iron. How Much Vitamin C Should You Take?
The recommended dietary allowance (RDA) includes the vitamin C you get from both the food you eat and any supplements you take. Click here to view how much vitamin C you should take on a daily basis. Although many people take much higher doses of vitamin C, it's not clear that high doses have any benefit. Some studies have found that doses above 200 milligrams are not utilized by the body. Instead, the extra vitamin C is excreted in urine. The tolerable upper intake levels of a supplement are the highest amount that most people can take safely. Higher doses might be used to treat vitamin C deficiencies. But don't take more unless a doctor says so. Can You Get Vitamin C Naturally From Foods?
Many people get enough vitamin C from their diets. All fruits and vegetables have some vitamin C. Some of the best sources are: - Green peppers
- Citrus fruits and juices
- Strawberries
- Tomatoes
- Broccoli
- Sweet potatoes
Light and heat can reduce vitamin C levels. Fresh and uncooked fruits and vegetables have the most vitamin C. What Are The Risks of Taking Vitamin C? - Side effects. At recommended doses, vitamin C supplements are safe. However, they can cause upset stomach, heartburn, cramps, and headaches in some people. High doses of vitamin C can cause more intense symptoms, such as kidney stones and severe diarrhea.
- Interactions. If you take any other regular medicines, ask your doctor if it's safe to take vitamin C. It can interact with drugs like aspirin, acetaminophen, antacids, and blood thinners. Nicotine may reduce the effects of vitamin C.
- Risks. People who are pregnant or have gout, liver disease, kidney disease, and other chronic diseases should check with a doctor before using high doses of vitamin C supplements.
Source: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-c?page=1 |
Volunteer Opportunities
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Did you know that volunteering is good for the soul? It helps rid yourself of stress, makes you feel good about yourself, and allows you to meet people who you would have never met before.
- Thursday, January 2nd: Child Tutoring Workshop at Literacy Green Bay, 424 Monroe Avenue, Green Bay, 6-8pm. High School and College age students who are interested in child tutoring at Literacy Green Bay. Pizza and soda will be served. To volunteer contact Laurie Laurent-Hyland at 435-2474 or llaurent-hyland@literacygreenbay.org.
- January-February: Volunteer Center of Green Bay needs volunteers to assist in delivering copies of The Volunteer Guide to area businesses and organizations. This is a listing of service opportunities available within nearly 60 local non-profit organizations. You must have your own vehicle. Some lifting required. Transportation reimbursed upon request. Contact: Michael Schwartz-Oscar at 429-9445 or email at Michael@volunteergb.org.
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| Issue: #1-2014 | January 2nd, 2014
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Healthy Tip of the Week:
Make a New Kind of New Year's Resolution
By Jacque Wilson, CNN
| "Lose weight" is on of the top New Year's resolutions every year. You've probably made it once or twice yourself, and we commend you for accomplishing such an ambitious goal.
Oh, you didn't?
Don't worry, the majority of your fellow resolutioners didn't either.
"Do you know the meaning of 'resolution'?" asked Dr. Caroline Cederquist, medical director fr bistroMD and the Cederquist Medical Wellness Center. "it's 'solution," meaning you are solving a problem, with the prefix 're,' which usually means again . . .
We strive to solve a problem again and again and again. "They tend to become empty promises to ourselves."
The good news is that losing weight isn't the only path to well-being in 2014. If there's one thing we've learned at CNN Health, it's that a lot of factors affect your health, from where you live to how much TV you watch. "Good health happens when the physical, emotional, and social or environmental parts of our lives are in balance," said Dr. Amy Crawford-Faucher, a family physician at the University of Pittsburgh Medical Center. "When people resolve to 'lose weight,' they are actually saying, 'I want to feel and look better.'"
So, this year, we challenge you to make a new kind of New Year's resolution. We asked a few of our favorite experts for recommendations, and their answers may surprise you. Pick on, or several, from the list below. Then make a deal with yourself: This year, "lost weight" isn't going to be your main goal, just a nice side benefit to being happy and healthy.
Get Some Fresh Air
Simply being in nature can have a big effect on an overloaded mind, says Jennifer Beaton, vice president for fitness with the Bay Club Company in San Francisco.
When the body's sympathetic nervous system mobilizes our fight-or-flight response, it can't tell the difference between stress caused by a bear attack and stress caused by a meeting with the boss.
In other words, it's always on. "Though we might not feel it directly, our bodies do," Beaton said.
Find a place in nature that speaks to you, whether it's a spot in your backyard or a bench at a local park. Visit there regularly, even if it's only for a short time.
Then make an effort to get some fresh air every day. Park your car a little farther from the door in parking lots, take a quick walk around your office building at lunch, or wake up 15 minutes earlier and jog around your neighborhood, suggests Dr. Rebecca Cipriano, co-founder of Healthy Woman USA.
You'll be surprised by how much you missed the great outdoors.
Step Away From The Screen
Turn the TV off, leave the tablet out of your bedroom, and pick up a book book. As shiny as that new device you got for Christmas is, once in a while, you need to put it down.
Research shows children who spend too much time in front of screens -- computers, TV, video games -- are at a greater risk for obesity, have a harder time falling and staying asleep, don't focus well and experience more anxiety and depression. Who's to say adults are any different?
"My 9-year-old daughter loves when I paint with her, so I make sure to turn off the cell phone and step away from all things work, and just enjoy the moment," Cipriano said. "Turn the TV off, leave the tablet out of your bedroom, and pick up a good book."
Sleep More
If you want a major life overhaul without much effort, getting more shut-eye is the way to go. Sleeping helps you burn fat, decreases stress, improves your immune system and boosts your mood and mental clarity, says Jae Berman, a registered dietician and personal trainer with the Bay Club Company.
"Slowly change your routine to add 15 minutes a night until you get to eight hours," she said. Add Something
Instead of subtracting soda, sugar or fat from your diet, make a resolution to add something, suggests Crawford-Faucher. Add a serving of vegetables to every meal. Add protein to your snacks. Add two glasses of water to your daily routine. You'll find over time that these additions will leave no room for unhealthy habits.
The same resolution can be used for other areas of your life, too. Add 15 minutes of meditation to your bedtime routine or 15 minutes of classical music to your commute to help you destress. Add some organization time to your daily schedule. Add a book on financial planning to your reading list.
Get the point? Good, add this one to your New Year's resolutions.
Stop Multitasking If there's one word that sums up health advice in 2013, it's mindfulness: a "state of active, open attention on the present," according to Psychology Today.
"We teach our guests to be mindful around their eating," said registered dietician Kimberly Gomer of the Pritikin Longevity Center + Spa. "What does this mean? It means not eating in front of the TV, while on the computer, checking e-mails on the phone or iPad, eating while driving in the car. ... The list goes on and on."
Research shows that people who practice mindfulness weigh less, stress less and smile more. And those who try to multitask do it badly. So make an effort to be present this year.
Take Time to Breathe
When was the last time you inhaled deeply, feeling your ribcage lift and your chest expand?
Most people take only shallow breaths throughout the day. This limits the oxygen circulating throughout the body, leading to increased anxiety and higher blood pressure, according to Harvard's Family Health Guide.
Find those things that bring a smile to your face and good health to your body.
"When a thought comes to your mind, acknowledge it and let it go," Berman recommended. "Count your breaths until you get to 10 breaths and then start back at 1."
Try Something New
Try a yoga class or a Spin class. If you don't enjoy that, try Pilates or Zumba. Go ice skating, snow tubing or skiing, says Deborah Levy, a health and nutrition consultant for Carrington Company. Want to eat better? Take a healthy cooking class.
If you enjoy something, you're more likely to do it again. And meeting people who share your passion will help incorporate those healthy habits into your social life.
"The goal is to rediscover yourself," Levy said. "Find those things that bring a smile to your face and good health to your body, and your New Year's resolution will become a way of life."
Be Better
No one is perfect. But what if every day, you made a pact with yourself to be a little bit better?
Today at lunch, instead of chips, you could buy an apple. Instead of watching TV to relax after work, you could do 15 minutes of yoga. Today, you'll take the kids to the park instead of handing them a video game controller. Not all at once but one thing every day.
"How can you truly treat yourself and your loved ones better? That should be the start of your New Year's resolution," said Paula Procida, a personal trainer at CLAY Health Club + Spa. "The good habits will follow."
Choose a Theme
If we were giving prizes for the most innovative New Year's resolution, trainer Shay Kostabi would take home the gold.
Every year, Kostabi picks a theme as her New Year's resolution. In 2011, it was "authenticity." In 2012, it was "clarity." Next year, her theme will be "Maitri," a Sanskrit word that means gentle, loving kindness toward oneself.
"Choosing just one word that describes how you want to feel instead of what you think you should do or accomplish in the New Year is really powerful," Kostabi said. "Once you've chosen your theme or your one word, say it out loud, write it down and make sure you really connect to it on a personal level."
"Throughout the year, your theme will guide you in aligning actions, behavior, goal-setting and even how to make the best use of your free time."
Original Article: http://www.cnn.com/2013/12/30/health/new-years-resolutions-different/
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Sincerely,
Cheryl Detrick, President
De Pere Area Chamber of Commerce |
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