IN THIS ISSUE

Cheryl's Live Healthy Blog

Recipe of the Week

Volunteer Opportunities

Healthy Tip of the Week

Articles We Found Interesting

Ways to Keep Working Out When the Temps and Your Motivation Plummet

Cheryl's Live Healthy Blog

Cheryl is starting her third year of Executive Edge at Western Racquet & Fitness Club and is determined to win this year! Each week she will take you through her experiences of getting healthier and reaching her goals!!

This week she talks about when to know those days you should work out or take a day of rest! Here is this week's links to her blog: http://www.deperechamber.org/blog/chamber-update/to-workout-or-not-to-workout-that-is-the-question/

Recipe of the Week

Pretzel Crusted Pork Cutlets with Mustard Sauce

Makes 4 Servings

Total Time : 35 minutes
View recipe here.

INGREDIENTS:

4 center-cut boneless pork chops, trimmed
1/4 teaspoon ground pepper
1/8 teaspoon salt
1/3 cup all-purpose flour
1 large egg, lightly beaten
3 cups mini pretzels, crushed
olive oil cooking spray
1/4 cup low-fat plain greek yogurt
2 tablespoons whole-grain mustard

PREPARATION:

Place a wire cooling rack on a rimmed baking sheet and place in the oven, pre-heat to 450 degrees.
Place pork chops on a large cutting board. Cover with plastic wrap and pound with the smooth side of a meat mallet until about 1/4 inch thickness. Sprinkle with pepper and salt. Place flour, egg, and pretzels in three separate shallow dishes. Dredge the cutlets in flour, shaking off excess, then dip in egg, letting excess drip off, press into pretzels. Generously coat one side of the cutlets with cooking spray.
Remove the heated pan from the oven. Put the cutlets, sprayed-side down, on the rack. Coat the second side generously with cooking spray. Bake until golden brown, 8 to 12 minutes.
Combine yogurt and mustard in a small bowl. Serve with the pork.

Running in Wisconsin

This Week:

Saturday, November 8th: Run For Lungs 5k: The Run For Lungs is a 5K run/walk for all ages. It is held by St. Norbert College's student organization: Colleges Against Cancer. The event is held in November because that is lung cancer awareness month. This event is not only a fun event for all, but it also promotes healthy living, raises awareness of lung cancer, and allows for donations and contributions to be made in trying to put an end to lung cancer. All proceeds go to the American Cancer Society. Learn more here.

Sunday, November 9th: Annual World Run Day: In this Annual Global Running Event, run your own special running route to help celebrate the sport of running. Celebrate by yourself or with family and friends. Every registrant of this event is awarded by mail a commemorative 2014 World Run Day keepsake event t-shirt. Your name, location, dedication/quotation will also be listed on our event site www.runday.com. (Your photos may also be uploaded to the site...). Join our celebration on this special day for runners! Learn more here.

Next Week:

Saturday, November 15th: Ugly Sweater Run 5k: The "Ugly Sweater Run" will put you in the Christmas mood of fun and cheers. Wear your "ugly sweater" and win special prizes at the post race party. Join us in downtown Manitowoc for a memorable experience. Santa will be there too! Learn more here.

Saturday, November 15th: Jingle Bell Run/Walk: Jingle Bell Run/Walk is the largest holiday 5K race series aimed to fight arthritis. It's a fun, festive event for the whole family. Entry fees range from $25 to $40 for adult and from $15 to $30 for youth (12-under). Awards will be provided for: top male & top female overall finishers, top fundraising team and individual. Holiday themed costume is welcomed. Learn more here.

The Following Week:

Nothing in the area.

Volunteer Opportunities

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.

Packer Homes Games -Parkers needed!! 6 or more volunteers are needed to help park cars for all the Packer Home games, 3 hours before the game. Perfect for all the tailgaters and fans going to the game. Volunteers must be at least 14 years old. To volunteer, contact Amy Murphy at 337-1121 ext. 1205 or email at amurphy@cp-center.org.
November 7th-December 26th: Bell Ringing for Salvation Army, Monday -Saturdays between 8am and 8pm. To volunteer, contact Jeanne Van at 593-2375 or sign up online at www.ringbells.org.
Saturday, November 8th: Coats for Kids Distribution, The Kroc Center, 1315 Lime Kiln Road, Green Bay, 7am-6pm. Volunteers are needed for various things. To volunteer, please contact Jeanne Van at 593-2375 or email at Jeanne_van@usc.salvationarmy.org.

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Issue: #42-2014

November 5th, 2014

Healthy Tip of the Week:

Habits You Need to Lock Down NOW to Keep Your Heart Healthy LATER

Your ticker will thank us for this.

By Esther Crain

The stats are pretty scary: Heart disease is the number one cause of death for women, striking one out of four females. And even more shocking, your risk of heart disease is three times that of your lifetime risk of breast cancer. Yet for some reason, this sneaky killer maintains a reputation as a health threat for men only. As a result, too many women blow off the facts. Well, we're here to sound the alarm and make the case that now is the time to take on healthy-heart behaviors. Adopt these habits now, and your ticker will thank you for years to come.

1. Aim for an Hour of Daily Exercise

We get it, you're busy, but this habit packs incredible benefits. Women of all ages who were moderately active for 60 minutes per day (or vigorously active for 30 minutes daily) were 46% less likely to develop heart failure, according to a recent American Heart Association study. That might seem like major gym commitment, but hear us out. Even if you can't meet the 30- or 60- minute threshold every day, the study authors say that a low level of activity will still benefit your ticker. And for the record, the CDC recommends 150 minutes of moderate exercise every week - about 20 minutes of sweating each day.

2. Start Running

Though it's true that any kind of moderate or vigorous activity slashes your risk, running might have an edge. A new study from the

Journal of the American College of Cardiology found the running (even if it's not on the regular and at a slow speed), could cut your risk of death from heart disease by 45%.

3. Monitor Your Mental Health

In addition to noticing your pre-period mood slump, pay attention to other mental health changes and talk to a doctor or therapist if anything seems off. Women under age 55 with moderate or severe depression have more than two times the odds of developing a potentially fatal heart problem, like a heart attack, according to the

Journal of the American Heart Association. If you have any reason to think you might be suffering from clinical depression - symptoms include persistent feelings of sadness and hopelessness for more than two weeks, as well as suicidal thoughts and changes in eating and sleeping habits - talk to a doctor or therapist who can help.

4. Stop Smoking - For Good

Sorry, but it bears repeating: Any smoking at all boosts your risk of heart disease and stroke as much as two to four times that of nonsmokers, according to the American Heart Association's Go Red for Women campaign. Plus, women who smoke are 25% more likely to develop heart disease than male puffers, reports the campaign.

5. Devote Time to Your Relationship

Being in a healthy relationship can actually protect your heart. One study found that people who don't feel like their partner has their back emotionally have higher rates of coronary artery calcification, also known as the hardening of the arteries that can eventually result in a heart attack. Researchers think it might have to do with the fact that when you don't feel supported, you're more stressed out, and stress has a negative effect on heart health. So pay extra attention to your relationship and ensure that both you and your partner are being supportive and understanding.

6. Look on the Bright Side of Things

That doesn't mean you need to whitewash all negativity from life, but optimism and cheerfulness have been linked to a lower risk of heart disease, particularly for those with a family history of the condition. How does it help? Researchers think a positive mindset can buffer stress, a stealth cause of heart disease.

7. Eat Like a Mediterranean

Pile your plate with fresh fruits and veggies, plant protein sources such as beans and nuts, and olive oil, all of which contain mono saturated "good" fats. These help keep blood pressure down and lower levels of LDL cholesterol, a contributor to the formation of artery-blocking plaque. No wonder people who eat a Mediterranean diet high in olive oil and nuts are 30% less likely to suffer from heart disease, reports a study in

The New England Journal of Medicine.

8. Scale Way Back on the Soda

Seriously, it's time to kick this habit. Drinking excessive amounts of soda can lead to irregular heart function, according to a study presented at the European Heart Rhythm Association meeting in Athens. The study authors think that soda, a diuretic thanks to its high levels in the body - and proper potassium is crucial to maintaining heart functioning. So make a point to limit your soda consumption to as little of the sweet stuff as possible. And don't switch over to diet soda: Since artificially sweetened beverages are associated with weight gain and obesity, they carry a different kind of heart-health risk.

9. Floss Every Day

A woman's odds of having heart disease double if she has gum disease, according to the Academy of General Dentistry. Gum disease can lead to bacteria bleeding into your mouth, which can lead to inflammation that stresses out your heart. Flossing is one of the best ways to banish oral bacteria, so it's a simple first line of defense.

10. Don't Pop Too Many OTC Pain Relievers

People who take high daily doses of NSAIDS like ibuprofen have a higher chance of suffering heart attack or death from heart disease, according to a study in

The Lancet. (NSAIDS, called naproxens, however, didn't seem to increase heart risks, according to the study.) If you're in enough pain or discomfort that you pop these pain meds daily, talk to your doctor about the risks and if there's a safer alternative.

11. Drink More Tea

Green and black tea contain compounds that can help reduce levels of bad cholesterol. Tea can also improve arterial function, and sipping it before bed is an excellent, easy stress-buster. Just skip the bottled versions, which tend to have lots of sugar, and make your own brew instead.

12. Score Quality Sleep Every Night

A pile of research demonstrates that a bad night's rest plays a role in heart disease. One study showed that insomnia can raise your heart attack risk slightly, while another showed that poor sleep quality increased the risk of high blood pressure, a known heart attack risk factor.

View source here.

Articles We Found Interesting

1. Train Like a Professional Football Player

2. Is Eating Dessert Really Bad for You?

3. Things You Should Always Have in Your Gym Bag

4. Rules for Choosing the Right Supplement

5. What You Need to Know About Enterovirus D68

Ways to Keep Working Out When the Temps and Your Motivation Plummet

Ways to Keep Working Out When the Temps and Your Motivation Plummet

As temperatures take a dive and days become shorter, it can be difficult to motivate yourself to get outside, much less get outside and work out. Here are tips for maintaining your workout motivation through the cold winter moths.

1. Emphasize Consistency: You know scheduling workouts can help you stick to them in general, but this is especially true when it's crazy cold-out. Setting a pattern is important for maintaining workout regularity, which helps you make sure you don't think of exercise as an optional, weather-dependent add-on to your day. Another way to stay consistent is by making yourself accountable to a workout buddy or group.

2. Suit Up: Nothing can demotivate quicker than being inadequately equipped for the cold. Ensure that you are comfortable and safe by preparing for changing weather conditions before you head out to work out. Have a few hand warmers at the ready to slip into your coat, mittens, or shoes as backup warmth at all times. And if it's dark out during your workout, stay safe with a headlamp and reflective gear.

3. Set a Spring Goal: Register for a winter or early spring race to ensure you have a goal to work toward that necessitates regular winter workouts. Or if a race isn't your thing, set your own persona goal, whether it's the miles you walk per week or the number of pushups you can complete by spring.

4. Use the Weather to Your Advantage: While a foot of snow may seem like an easy excuse for skipping a workout, you can actually make it the impetus behind one. Shoveling is a great workout! Don't like the idea of shoveling? Try doing hill sprints with a sled, and then reward yourself with a downhill ride after every sprint.

View source here.

For more information and great online tools visit www.livehealthyamerica.org

Sincerely,

Cheryl Detrick, President
De Pere Area Chamber of Commerce