Conserve Your Water Use
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March is American Red Cross month. Every nine minutes, the American Red Cross brings help and hope to people in need. Whether you donate funds, donate blood or volunteer, they depend on your support to make a difference in communities across the country.
To learn how to donate money, give blood, take a class to help the Red Cross, or to volunteer go to www.redcross.org.
Here are a few facts about blood needs:
- Every two seconds someone in the U.S. needs blood.
- More than 41,000 blood donations are needed every day.
- A total of 30 million blood components are transfused each year in the U.S.
- The blood type most often requested by hospitals is Type O.
- The blood used in an emergency is already on the shelves before the event occurs.
- Sickle cell disease affects more than 70,000 people in the U.S. About 1,000 babies are born with the disease each year. Sickle cell patients can require frequent blood transfusions throughout their lives.
- More than 1.6 million people were diagnosed with cancer last year. Many of them will need blood, sometimes daily, during their chemotherapy treatment.
- A single car accident victim can require as many as 100 pints of blood.
Did you know by giving blood just once that you can help three people? That means if you donate blood once a month that you could help 36 people in one year!! The need for blood in constant, give your local Red Cross a call to see where you can give blood.
Have a wonderful week!
Alicia
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| Recipe of the Week |
Roasted Garlic Red Pepper Pesto Tilapia
- 1 pound tilapia
- 1/2 cup blanched almonds
- 1 bundle cilantro, stems removed
- 1/2 7oz jar of roasted red peppers
- 6-8 garlic cloves
- 2 zucchini, chopped
- 1 red onion, chopped
- 1 orange pepper, chopped
- 1 teaspoon paprika
- 2 teaspoons salt
- 2 teaspoons pepper
- 1/2 teaspoon onion powder
- 7-8 tablespoons olive oil
- Season your fish on both sides with 1 teaspoon paprika, 1 teaspoon salt, and 1 teaspoon pepper. You'll cook this later so set aside.
- Now start roasting your garlic. Get a deep pan and toss in several tablespoons of olive oil along with your garlic cloves over medium heat. Let those garlic cloves roast, tossing them often so they do not burn. After about 6 minutes or so, they should be soft to the poke.
- When your garlic cloves are done roasting, add the cloves along with your cilantro, roasted red peppers, and blanched almonds to a food processor. Once all the ingredients are incorporated, slowly start pouring in 1-2 tablespoons of olive oil and salt, pepper, and onion powder until you get the right consistency and flavor (think pesto consistency).
- Use the pan you roasted your garlic in to roast your vegetables. You may have to remove some excess fat. Add your veggies to the pan, toss with a bit of salt and pepper and add HALF of your garlic red pepper pesto to the veggies. Cover, place on low heat, and let simmer for 7-9 minutes until veggies are soft.
- While the veggies finish cooking, cook your fish. Add just a little olive oil to a skillet over medium-high heat and cook the tilapia for 3 minutes per side.
- Once the fish is done cooking, add vegetables to a plate, top with your tilapia and a bit more of the leftover garlic red pepper pesto on top of the fish.
Recipes provided by (Paleo Cupboard) & Fitness Renegades. If you're looking to get fit and reach new goals give the Fitness Renegades 28 Day Transformation a try. Call 593-9141 for details or visit www.FitnessRenegades.com.
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| Recipe Sponsored By |  |
| Articles We Found Interesting | |
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Running in Wisconsin
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This Week:
Saturday, March 29th: Dick Lytie Spring Classic: Dick's traditional hilly half marathon and new 9-Mile course in his honor. The 3-Mile course is flat and around the UWGB campus. Learn more here.
Next Week:
Friday, April 4th: Miron Construction April Fools' 4th Annual 5k: Our competitive and recreational 5k will start at OSI and finish at Appleton North High School. This 3.1 mile course is perfect for all ages. Flat and fast. Learn more here.
The Following Week:
Sunday, April 13th: Oshkosh Half Marathon & 5k:
Catch "Spring Fever" during the 10th Annual Oshkosh Half Marathon, 5K Run/Walk and Kid's Run, which offers scenic diversity from the historic homes to the river. There will even be themed water stations to get you motivated and massage therapists to ease those aching muscles after you cross the finish line! Don't forget about the kids. In addition to the Half Marathon, Relay and the 5K, is the Lionhearted Kid's Run April 12. Proceeds from the event benefit the Boys and Girls Club of Oshkosh, Christine Ann Domestic Abuse Services, Inc. and the Oshkosh Area Humane Society. Learn more here.
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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.
- Friday, March 28th: Annual N.E.W. Curative Music Festival, Riverside Ballroom, 1560 Main Street, Green Bay, 1-9pm. Volunteers are needed to help with set up, registration, auction, raffle sales, and clean up. To volunteer contact Sarah Kramer at 593-3576 or email at skramer@newcurative.org.
- Tuesdays (April 1st - May 6th): YMCA Learning with Legos, Eisenhower Elementary School, 1770 Amy Street, Green Bay, 5-6pm. Voluntters are needed to work with youth in a 6-week lego-based program that introduces 3rd grade sturdents to science and math concepts in a fun and engaging way. All training and materials are provided. To volunteer, contact Sara Wall at 436-9577 or email at sara.wall@greenbayymca.org.
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| OUR SPONSORS |
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| Contact us at livehealthybc@deperechamber.org
Sincerely,
Cheryl Detrick, President
De Pere Area Chamber of Commerce |
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| Issue: #13-2014 | March 26th, 2014
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Healthy Tip of the Week: Sleep Better Tips - Part 2 (tips 3-5) | | How to sleep better tip 3: Create a relaxing bedtime routine
If you make a consistent effort to relax and unwind before bed, you will sleep easier and more deeply. A peaceful bedtime routine sends a powerful signal to your brain that it's time to wind down and let go of the day's stresses.
Make your bedroom more sleep friendly
- Keep noise down. If you can't avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.
- Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
- Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more or less support.
Reserve your bed for sleeping and sex only.
If you associate your bed with events like work or errands, it will be harder to wind down at night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a powerful cue: it's time to either nod off or be romantic.
Relaxing bedtime rituals to try
- Read a book or magazine by a soft light
- Take a warm bath
- Listen to soft music
- Do some easy stretches
- Wind down with a favorite hobby
- Listen to books on tape
- Make simple preparations for the next day
How to sleep better tip 4: Eat right and get regular exercise
Your daytime eating and exercise habits play a role in how well you sleep. It's particularly important to watch what you put in your body in the hours leading up to your bedtime.
- Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.
- Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it's counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.
- Cut down on caffeine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.
- Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.
- Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep, plus smokers experience nicotine withdrawal as the night progresses, making it hard to sleep.
If you're hungry at bedtime
For some people, a light snack before bed can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it may help calm the brain and allow you to sleep better. For others, eating before bed can lead to indigestion and make sleeping more difficult. Experiment with your food habits to determine your optimum evening meals and snacks.
If you need a bedtime snack, try:
- Half a turkey sandwich
- A small bowl of whole-grain, low-sugar cereal
- Granola with low-fat milk or yogurt
- A banana
You'll also sleep more deeply if you exercise regularly. You don't have to be a star athlete to reap the benefits-as little as 20 to 30 minutes of daily activity helps. And you don't need to do all 30 minutes in one session. You can break it up into five minutes here, 10 minutes there, and still get the benefits. Try a brisk walk, a bicycle ride, or even gardening or housework.
Some people prefer to schedule exercise in the morning or early afternoon as exercising too late in the day can stimulate the body, raising its temperature. Even if you prefer not to exercise vigorously at night, don't feel glued to the couch, though. Relaxing exercises such as yoga or gentle stretching can help promote sleep. How to sleep better tip 5: Get anxiety and stress in check
Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. When you wake up or can't get to sleep, take note of what seems to be the recurring theme. That will help you figure out what you need to do to get your stress and anger under control during the day. If you can't stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they're truly realistic and replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime. If the stress of managing work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you'll be able to sleep better at night. Relaxation techniques for better sleep Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include: - Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.
- Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
- Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.
Make Sure to Read Next Week for Part 3 of the Sleep Better Tips 3 Part Series!!
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7 Ways To Cleanse Without Juicing
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By Jennifer Cassetta
If being extreme isn't your thing, here are seven ways to detox your body without going "hangry" and messing with your blood sugar levels. Instead, you can feed your body real food and increase your energy, release water retention, break caffeine addictions, increase your quality of sleep, and reduce stress. You'll even discover foods that your body doesn't agree with.
1. Remove Processed Sugar
If you can do this one not-so-simple step, your body will benefit more than any of the others. A diet high in sugar ruins the body in so many ways. For example, eating too much refined sugar can zap your energy after sending your blood sugar levels on a roller coaster ride. Sugar drains your body of minerals like magnesium. When cooked, sugar creates AGE's (Advanced Glycation Endproducts) which damage collagen fibers and lead to less elastic skin, causing wrinkles. And worse, when not burned by the body, sugar will be stored as body fat.
2. Lay Off the Booze
I'm not one to be a hypocrite. I drink alcohol, and I believe if you keep it in moderation there is room for alcohol in a healthy diet. Drinking alcohol can be a social activity that can lead to lower stress levels which is a healthy thing. But closet drinking and/or binge drinking are activities that definitely need to be addressed. Taking time off from drinking helps lower acidity in the body, curbs cravings and increases your energy, especially in the mornings which leads to a more productive day. It will also give your liver a chance to clean up other messes.
3. Avoid Caffeinated Drinks
Caffeine from excess coffee, soda and energy drinks can wear on our adrenal glands and set us up for adrenal exhaustion. If you are addicted to caffeine and can't go a day without it without experiencing fatigue or headaches, it might be time for a break. Stimulants place demand on the adrenals and cause the production of the stress hormone cortisol. Increase levels of cortisol lead to poor sleep quality and the accumulation of body fat. Drink more pure water instead.
4. Remove Dairy
Organic dairy can have a place in a healthy diet for those who produce lactase (the enzyme that breaks down lactose, the sugar in milk products). For those people whose bodies don't produce lactase, dairy is never a good idea and the same goes for people with lactose intolerances and allergies. Dairy causes excess mucus in the body and for that reason should be avoided when someone is sick. Remove it from your diet for a week and see how your body responds.
5. Remove Wheat
Just like dairy, many people have intolerances to wheat. Not to mention the foods made from wheat are usually high on the glycemic index and should be reduced anyway, such as bread, pasta, pastries, boxed cereals, cookies, etc. Replace wheat with whole grains like quinoa, brown rice, oats, faro or barley and eat in moderation.
6. Go Meat-Free
Even Beyonce and Jay-Z have tried a 22-day vegan challenge to reap the health benefits. A high-protein, low-carb diet may work for short-term weight loss, but it can increase overall acidity leading to a risk of kidney stones, decreased calcium and possible bone loss. If meat is a mainstay in your diet, challenge yourself to a week of plant-based meals.
7. Eat More Raw Foods
Raw foods are foods that have not been cooked over 118 degrees Fahrenheit. They contain live enzymes that help you digest food. Eat salads with fresh vegetables and some fruit every day to increase your intake of cancer-fighting antioxidants and fiber. Try adding a green juice or green smoothie to your daily routine. Foods like cucumber, kale, broccoli, and celery are great alkaline-forming foods to use as bases for smoothies and juices. Add cilantro to salads, smoothies and vegetable dishes as it helps support the liver. Raw nuts and seeds, coconut, and avocado are great for their healthy fats to help your body burn fat and support your joints.
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