OCTOBER 2015
Breast cancer is the second most common form of
cancer in women. In fact, about 1 in 8 women born
today in the United States will get breast cancer at
some point in their lives.
The good news is that many women can survive
breast cancer if it’s detected and treated early. A
mammogram – the screening test for breast cancer
– can help detect breast cancer early when it’s in its
earlier stages and easier to treat.
National Breast Cancer Awareness Month provides
an opportunity to raise awareness about the impor-
tance of early detection of breast cancer. Make a dif-
ference by spreading the word about mammograms
and encourage communities, organizations, families,
and individuals to get involved.
Use this opportunity to spread the word about
steps women can take to detect breast cancer early.
Here are just a few ideas:
• Ask doctors and nurses to speak to women about
the importance of getting screened for breast cancer.
• Encourage women ages 40 to 49 to talk with their
doctors about when to start getting mammograms.
• Organize an event to talk with women ages 50 to
74 in your community about getting mammograms
every 2 years.
Following are some local events:• The Mall of Georgia’s annual Paint the Mall Pink
campaign features two events this year to show the
mall’s commitment to Breast Cancer Awareness
Month. For more information, visit https://www.fun-
dracers.org/Default.aspx.
• Eastside Medical Center in Snellville is hosting its
Orchestrating Breast Cancer Care event Oct. 16.
Reservations are required. To get a spot, call 1-800-
242-5662.
• Kroger grocery stores throughout metro Atlanta
will host a multifaceted campaign for Breast Cancer
Awareness Month.
• From 8 a.m. to 8 p.m. on Oct. 16, 9Round
Dacula, which offers kickboxing, boxing and strength
training, plans to donate a “penny per kick” to breast
cancer charity Susan G. Komen of Greater Atlanta,
said owner Lawrence Smith.
• Bringing humans
and canines
together, the
second annual
Pink Pooch
Parade is held
in honor of
October being
National Breast
Cancer
Awareness
Month. The
parade will take place from 3 to 6 p.m. Both partici-
pants and vendors can register at the Pampered
Puppy at 953 S. Main St. in Conyers, or online at
ww.pinkpoochparade.com.
• For the entire month of October, Shane’s Rib
Shack-Conyers will be selling pink Breast Cancer
Awareness T-Shirts for only $12 each. A portion of
the proceeds will be donated to the Breast Cancer
Awareness Fund.
• Saturday, Oct. 6, the third annual “Be the Boss of
You” breast cancer horse ride and drive will be held
at the Georgia International Horse Park.
• Saturday, Oct. 13 - Sisters by Choice is holding a
free breast cancer awareness seminar Saturday,
Oct. 13, 8 a.m. - 2 p.m. at the Georgia-Pacific LLC
Auditorium, 133 Peachtree Street NE, Atlanta, with
breakfast and lunch provided.
• Sunday, Oct. 14 - Antioch AME church will host a
special service Sunday, Oct. 14, 10 a.m., celebrating
the power of pink and spreading the word about
breast cancer prevention.
• Thursday, Oct. 25 – Wall of Hope unveiling. The
Kimberley Chance Atkins Foundation and Rockdale
Medical Center will unveil the second set of 12 por-
traits of breast cancer survivors for the Wall of Hope
at the Rockdale Medical Center Women’s Diagnostic
Center at 5:30 p.m.
• To continue an idea that started last year, the
Newton Fire Department is selling pink T-shirts and
sweatshirts in support of the Jasper County Pink
Ribbon Support Group.
October is National BreastCancer Awareness Month
A child’s Halloween dream – lots and lots of candy –
is some parents’ worst nightmare. But Halloween can
actually be a
time to teach
your children
good oral health
habits, without
depriving them
of Halloween
treats. Here are
some of our tricks for using treats to your advantage.
Don’t Make Your Children Choose Between Candy
and Cavities
Don't deny your children the Halloween experience
because that can make candy seem even more irre-
sistible to them. Instead, let them experience the joy
of Halloween in all its sticky goodness by going to a
party or trick-or-treating.
After your children return home from trick-or-treating
or a party, go through their bags of Halloween treats
together. Have them each pick the 10 (or whatever
number you decide, based on factors such as age)
treats that they want the most.
Remove the unpicked treats from their sight. Help
others by donating them to a food bank or put them in
the freezer if you can't stand to throw them out.
Establish a Treat Time: Establish a time of day to
eat Halloween candy. This “treat time” routine may
extend long after Halloween and help promote healthy
thinking habits about treats. Your children will soon
realize that eating sweets shouldn’t be an all-day cel-
ebration and that moderation is key.
Set Up a Brushing Schedule: It’s crucial to brush
soon after treat time. For example, if it’s nighttime,
brushing and flossing teeth before bed will help get rid
of the recent sweets. According to the ADA
(American Dental Association), fluoride mouth rinses
for children can also help to prevent tooth decay.
Make the Teeth-Brushing Experience Fun: Make
Halloween a special time for getting your child a new
brush. Dentists say that when children like their tooth-
brush, they will enjoy the brushing experience much
more. Let them choose from the numerous kid-sized
brushes that feature cartoon characters and colorful
designs. Young children usually get excited and can't
wait to use a new toothbrush. Children also like to
pick out their own toothpaste.
Try Disclosing Methods: Parents can use disclos-
ing tablets, solution, or swabs to show their children
how well they are brushing or flossing their teeth.
Make it a contest and schedule a disclosing session
once a week or so, to show your children their
progress (or lack of).
Use Halloween to your advantage and enjoy!
Use Halloween to TeachYour Children Good OralHealth Habits
PAGE 2 O U R H E A L T H Y C O M M U N I T I E S OCTOBER 2015
Should You Add Kickboxing To Your RoutineWhen performed as a
part of your fitness andweight loss program, kick-boxing can provide a full-body workout that targetsboth cardiovascularendurance and muscletoning.
In addition, a kickboxingexercise routine works allmajor muscle groups in a fun and energeticway to improve balance, flexibility coordina-tion and self-confidence.
Kickboxing is a combination of boxing,martial arts and aerobics, which encompass-es a large variety of exercise types to com-bat boredom. While the workouts may beenjoyable and diverse, they are also veryeffective at delivering a total-body workoutthat not only burns a high number of calo-ries, but also tones the muscles.
The number of calories burned per exer-cise session depends on your weight, inten-sity level, duration of the session and typesof exercises performed.
In general, you should expect to burnbetween 275 and 450 calories during each30-minute session performed.
• Types of Movements: Some examplesof the types of movements while kickboxinginclude punches, kicks and jumps performedin a series of drills. Kickboxing fitness andweight loss programs tend to be a bit moreprogressive than some other exercise types,so it might not be the best choice for thosewho have limits on what they can do or areconsiderably out-of-shape.
• Targeted Muscles: Kickboxing requiresthe use of all the muscle groups located inthe upper and lower body, including the core.This type of total-body exercise programworks out the body in a uniform manner,resulting in well-rounded results. The bal-ance of exercise movements and sequencesalso makes it an effective type of exercisefor boosting the heart rate, bettering cardio-vascular endurance and burning calories.
• Aerobic Effect: Kickboxers can enjoy anintense aerobic effect because the programaddresses all of the major muscle groups,elevates the heart rate, increases oxygen
intake and is an excellentmethod for conditioningthe entire cardiovascularsystem.
• Required Equipment:
The equipment requiredvaries depending on theformat and type of class.In most kickboxing classsettings, most of the
equipment is provided for you. However,plan on wearing cool, dry, unrestrictive cloth-ing and bring along a pair of kickboxinggloves, water bottle and a small towel.
• Benefits: Kickboxing is an effective wayto tone your entirebody and achieve anexcellent cardiovascu-lar workout. Byengaging in an exer-cise program that isdiverse while incorpo-rating a variety ofmovements, yourprobability of stickingwith the programimproves dramatically.
Kickboxing is also avery fun, active andvigorous activity, andparticipants are typi-cally very enthusiasticand energetic. Thisattitude can be verycontagious and helpsmotivate others tocontinue participating.
For individuals whoenjoy a fairly aggres-sive exercise routinethat will constantlychallenge their over-all fitness level,improve their coordi-nation and balance,strengthen their car-diovascular systemand tone their entirebody, a kickboxingexercise program isworth considering.
OCTOBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 3
October 3 – Georgia Race for
Autism & Fall Festival – GwinnettFairgrounds
October 4 – 4th Annual Great
Gwinnett Road Run 5K & Fun Run8:00 a.m. Mall of Georgia, Buford. Contact Rob Goldsmith [email protected] or 678-985-3921
Sunday, October 11, 2015 – We Found Hope 5K
Duluth, Georgia Shorty Howell Park
Saturday, October 17, 2015 – Cardinal Lake
Run Around The Lake Duluth, Georgia CLCA
Saturday, October 17 – Trick or Treat Trot 5K/Fun Run
9:00 a.m. Gwinnett Arena, Duluth, Georgia.Contact Norma Center [email protected] or 404-569-0157
Saturday, October 24, 2015 – Race Against Domestic
Violence 5KConyers, Georgia Conyers First United Methodist Church
Saturday, October 24, 2015 – Peachtree City Police Auxiliary
2nd Annual Blue Lights and Siren Run/WalkPeachtree City, Georgia
Saturday, November 21, 2015 – 5K Miles Home
Dacula, Georgia
Local Races – Rockdale, Newton andGwinnett Counties
PAGE 4 O U R H E A L T H Y C O M M U N I T I E S OCTOBER 2015
Colds and the Flu / PreventionCan I prevent catching a cold or the flu?
You can reduce your risk of catchinga cold or the flu by washing your handsfrequently, which stops the spread ofgerms. Eating healthy, exercising andgetting enough sleep also play a partin preventing colds and the flu becausethey help boost your immune system.
Cough and sneeze into the inside ofyour elbow (rather than into yourhand). Clean common surfaces suchas table and counter tops, your child'stoys, door handles and bathroom facili-ties with anti-bacterial disinfectant. Thiscan help stop the spread of germs.
The best way to avoid getting the fluis to get the influenza vaccine. Youshould get the vaccine when itbecomes available each fall (inOctober or November), but you canalso get it any time throughout the fluseason (into December, January andbeyond). The vaccine is available byshot or by nasal spray. The vaccineswork by exposing your immune systemto the flu virus. Your body will build upantibodies to the virus to protect youfrom getting the flu. The flu shot con-tains dead viruses. The flu shot is safefor adults and all children 6 months ofage and older, and it is strongly recom-mended that all children 6 months ofage to 59 months of age get a yearlyflu shot. The nasal-spray vaccine con-
tains live but weakened viruses. It issafe for adults and all children 2 yearsof age and older who do not have asth-ma or breathing problems. You cannotget the flu from the flu shot or thenasal-spray vaccine.
Some people who get the vaccinewill still get the flu, but they will usuallyget a milder case than people whoaren't vaccinated. The vaccine is espe-cially recommended for people whoare more likely to get really sick fromflu-related complications.
Help STOP the SPREAD:• Cover your nose and mouth with a
tissue when you cough or sneeze.• If you don’t have a tissue, cough or
sneeze into your upper elbow, not yourhands.
• Put used tissues in the trash.• Wash your hands often with soap
and water or an alcohol-based handsanitizer.
• Avoid touching your eyes, nose ormouth.
• Avoid people who are sick.• Don’t share personal items, such
as makeup, eating and drinking uten-sils, or sports or office equipment.
• If you get sick, stay home fromwork or school, and avoid beingaround people. Stay home at least 24hours after your fever breaks.
OCTOBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 5
Parents and children alike canget so caught up in the fun ofHalloween night that they tendto forget some simple safetyideas. Following are a few com-mon sense tips that can helpfamilies have a fun and safeHalloween.
• If you can’t personally takeyour kids trick or treating, knowthe route they’ll be taking or findanother adult to accompany them.
• Be sure to set a time for them to be homeand stress how important it is.
• Explain the difference between tricks and van-dalism. Throwing eggs at a house may seem likefun but they need to know that if they are caught,
they will have to suffer the consequences.• Help your child pick out or make a costume that
will be safe…it should be fireproof and the eyeholesshould be large enough for unhindered vision.
• If you put jack-o-lanterns on your porch withcandles in them, ensure that they are far enoughout of the way so that kids’ costumes won't acci-dentally catch on fire.
• Treating your kids to a fun and festiveHalloween dinner will make them less likely toeat the candy they collect before you have achance to check it for them.
• Teaching your kids basic everyday safetysuch as not getting into cars or talking tostrangers, watching both ways before crossingstreets, etc., will help make them safer whenthey are out trick or treating.
Halloween Safety Tips For The Whole Family
• The largestpumpkin pie evermade was overfive feet in diame-ter and weighedover 350 pounds.It used 80 pounds ofcooked pumpkin, 36pounds of sugar, 12dozen eggs and took sixhours to bake.
• In early colonial times,pumpkins were used asan ingredient for the crustof pies, not the filling.
• Colonists sliced offpumpkin tips; removed
seeds and filledthe insides withmilk, spices andhoney. This wasbaked in hotashes and is the
origin of pumpkin pie.• The largest "official"
pumpkin ever grownweighed 1,340 pounds.
• Pumpkins are 90 per-cent water.
• Eighty percent of thepumpkins supply in theUnited States is availablein October.
Pumpkin Fun Facts
PAGE 6 O U R H E A L T H Y C O M M U N I T I E S OCTOBER 2015
The across-the-board public opin-ion that organic food is healthierthan conventional food is quitestrong. And that opinion is the mainreason for about 30% growth in theorganic food industry that has takenplace over thepast 5-6 years.
Today we’llexplain whichaspects oforganic foodare actuallybeneficial foryour health.Health
Benefits of
Organic Food
Organic foodmanufacturers, consumers andfarmers generally have a strongbelief that organic food has the ben-efits when compared to non-organicfood. Following are a few of them.
• Pesticide Reduction: One ofthe most serious complaints thatorganic food consumers allude towhen choosing organic over non-organic is the presence of pesticides.Although they do a competent job ofkeeping certain pests off the crops,pesticides are composed of somepretty powerful chemicals. Manypeople choose to go organic toensure that their children will grow uphealthy and stay unaffected by toxinsduring their developmental years.
• Antioxidant Capacity: A num-
ber of studies have been conductedregarding the influences of antioxi-dants derived from organic foods onour overall health. The main resultsindicate that antioxidants tend tohave more of a positive impact
when theycome fromorganic foods.
• BetterTaste: Somepeople believethat organicfood justtastes better.The main rea-son for thisbelief is thatthe food is
produced using organic means ofproduction. Also, organic food isoften retailed locally, resulting in abetter availability of fresh produce inthe market. This organic food typi-cally tastes better than produce thathas been frozen, shipped and trans-ported over long distances.
• Immune System: Genetic modi-fication is still in its early phases, sothe long-term effects of it on humanhealth aren’t completely under-stood. In animal testing, geneticallymodified food showed a majordecrease in immune systemstrength, a rise in birth mortality, aswell as in certain cancers and sen-sitivity to allergens.
• Overall Health: Becauseorganic food farmersdon’t use chemical fer-tilizers, it does not con-tain any traces of thesestrong chemicals thatmight affect the humanbody in negative ways.Natural fertilizers suchas manure, work great,and farmers of organicproducts are happy touse this odorous, butsafer, form of fertilizer.
• Animal Welfare:Animal welfare is animportant part of pro-ducing organic milk,meat, poultry and fish.People are excited thatthe animals are notconfined to a miserablecaged life when theyeat organic animalproducts.
• Safe for theEnvironment:Because harmful chem-icals aren’t used inorganic farming, thereis a minimum amountof soil, air and waterpollution; thus guaran-teeing a safer andhealthier world forfuture generations.
Is Organic Food Really Healthier?
OCTOBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 7
A TIP FROM YOURTRAINER Today, massage is not limited to lux-
ury spas and upscale health clubs.Today, massage therapy is performedin businesses, clinics, hospitals andeven some airports. If you've nevertried massage therapy, read on to learnabout its health benefits and what toexpect during your session.What is massage?
Massage is a general term used to describe thepressing, rubbing and manipulation of your skin, mus-cles, tendons and ligaments. Massage therapists usetheir hands and fingers for massage, but may alsouse their forearms, elbows and even feet.
Massage therapy ranges from light stroking to deeppressure; some of the most common types include:
Swedish massage uses long strokes, kneading,intense circular movements, and vibration to helprelax and energize you;
Deep massage utilizes slower, more-forcefulstrokes to target the deeper layers of muscle andconnective tissue;
Sports massage is geared toward people involvedin various sports to help prevent or treat injuries;
Trigger-point massage focuses on areas of tightmuscle fibers that can form in your muscles afterinjuries or overuse.Benefits of Massage
Massage is considered to be a form of alternativemedicine. It's being offered more frequently along withwith standard treatment for numerous medical condi-tions.
Studies indicate that it is an effective treatment forreducing stress, pain and tension.
While more research is required to confirm its bene-fits, some studies have found that massage therapymay be an effective treatment for:
• Anxiety;• Digestive disorders;
• Fibromyalgia;• Headaches;• Insomnia (related to stress);• Soft tissue injuries or strains;• Sports injuries;• Temporomandibular joint pain.
What You Can Expect During AMassage
Prior to the start of your session,your massage therapist should discuss any symp-toms you may be experiencing, review your medicalhistory and determine what you're hoping to get out ofmassage and then explain the kind of massage andtechniques he or she will utilize.
Your massage therapist should perform an evalua-tion via touch to locate painful areas and determinehow much pressure to apply. Depending on what youprefer, your massage therapist may use oil or lotion todecrease friction on your skin, so be sure to tell yourmassage therapist if you might be allergic to anyingredients.
If a massage therapist is pushing too deeply,request lighter pressure. Occasionally you may have asensitive spot that feels like a knot. It's can be uncom-fortable, but if it becomes too painful, speak up.Finding a Massage Therapist
Don't be afraid to ask a potential massage therapistimportant questions such as:
• Are you licensed, certified or registered?• What is your training and experience?• How many sessions do you think I'll need?• What is the cost, and is it covered by health insur-
ance?Bottom line: Remove any thoughts that massage is
only a way to indulge or pamper yourself. To the con-trary, it can be a powerful tool to help you take chargeof your health, whether you have a specific healthcondition or are just seeking a stress reliever.
Get In Touch With The Benefits Of Massage Therapy
Joining a gym is simple– anyone can do it. Butoften - after signing onthe dotted line and com-mitting yourself to a con-tract - there comes asudden realization thateven if you don't honor it by showingup, you will still be paying.
Instead of frowning every time yousee your gym membership card, ownup to your commitment and stay moti-vated to achieve the goals you original-ly set for yourself. Following are sometips that may help.
1. Put on your gym clothes. Make acommitment to put on your gym clothesand go to the gym, because odds are,once you're there, it won't be too hard toconvince yourself to exercise.
2. Create a new habit loop withrewards. Try putting your keys underyour gym clothes, so that you can'tleave your house without having tohandle them. A good reward would beto treat yourself to a latte or somethingsimilar, after you go to the gym.
3. Do a financial reality check.Calculate the cost of not going to thegym. Each month not attended meansthat money is wasted without anythingin return.
4. Try your clothes on. If the moneyyou've already spent on the contractdoesn't motivate you, perhaps trying tosqueeze into your favorite pair of jeansand still not managing it will.
5. Treat yourself to some new gym
gear. Purchase a fewkey pieces in bright col-ors or cool styles thatyou'll feel good in whileexercising. Since thegym is the only placeyou can wear these
clothes, you have a better reason to go.6. Be truthful about how often you
can make it to the gym. If you beganwith the idea of turning up at 5 a.m.every weekday but found out that thiswas really difficult to maintain, then it'stime to refresh the expectations ratherthan completely give it all up.
7. Bring a gym buddy. Going to thegym with a buddy is a more enjoyableouting and it's double the motivation toget there and to keep going.
8. Switch it up. By trying somethingnew at the gym and trying some differ-ent equipment, you might be able tobreathe life back into your motivation. Abody that is used to a set level of exer-cise or routine needs new challengesand so does your mind.
9. Listen to music. Music is a fantas-tic motivator and it's even more funwhen you can move to the beat at thesame time. And if you're not too keenon music, try the sounds of nature orsimple instrumentals.
10. Work on the rest of your overallhealth beyond the gym. It's demotivat-ing to bust your gut at the gym withoutseeing results. And it may be that yourdiet is letting you down or you're failingto get enough sleep every night.
Motivate Yourself to Go to the Gym
PAGE 8 O U R H E A L T H Y C O M M U N I T I E S OCTOBER 2015
GWINNETT PARKS:Alexander ParkBay Creek ParkBest Friend ParkBethesda ParkBogan ParkBryson ParkClub Drive ParkCollins Hill ParkDacula ParkDeShong ParkDuncan Creek ParkFreeman’s Mill ParkGeorge Pierce ParkGraves ParkHarbins Park
Holcomb BridgeParkIvy CreekGreenwayLenora ParkLions Club ParkLittle MulberryParkMcDaniel FarmParkMountain Park
Aquatic Center& Activity Building
Mountain Park ParkPeachtree Ridge ParkPinckneyville ParkRabbit Hill Park
Rhodes Jordan ParkRock Springs ParkRonald Reagan ParkSettles Bridge ParkShorty Howell ParkSweet Water ParkTribble Mill ParkVines ParkWest Gwinnett ParkYellow River ParkYellow River Post Office
ROCKDALE PARKS:Black Shoals ParkJohnson ParkPanola Mountain State ParkPine Log ParkSouth River Trail
NEWTON PARKS:Denny Dobbs ParkFactory Shoals Recreational ParkTurner Lake
A Walk In The Park
Buford Corn Maze September 14 – November 15, 2015
Location: Buford Corn Maze
Address: 4470 Bennett Road, Buford, GA 30519
Located on Friendship Road in south HallCounty, the Buford Corn Maze is a seasonalattraction with activities for the whole family. Itfeatures a five-acre corn maze, hayrides,Haunted Forest, along with a corn box play area,face painting, pony rides, bounce house andfarm animals. Hours: September (Maze Only):Friday 5pm-10pm; Saturday & Sunday 12pm-10pm September 25-2
Lawrenceville Haunted Cemetery TourOctober 01 – 30, 2015
Location: Aurora Theatre
Address: 128 Pike Street, Lawrenceville, GA 30045
Prepared to get scared this Halloween seasonat the Lawrenceville Haunted Cemetery Tour inone of the Southeast's oldest and most hauntedcemeteries. Hear chilling tales, told in the mostfrightening place you can imagine, by a masterstoryteller.
Stone Mountain Park Pumpkin FestivalOctober 02 – 25, 2015
Location: Stone Mountain Park, Cross Roads
Address: U.S. Hwy 78 East, Stone Mountain, GA
30087
Enjoy the beautiful fall colors and coolerweather at Atlanta's favorite place to celebratethe fall season. Stone Mountain Park's annualPumpkin Festival has become a family favoritewith kids and parents alike.
Netherworld Haunted HouseOctober 02 – November 1, 2015
Location: Netherworld
Address: 6624 Dawson Blvd., Norcross, GA 30093
Netherworld Haunted House, Atlanta's UltimateHaunted House, is not only one of the scariesthaunted houses in Georgia and the Southeast,but one of the Top Haunted Houses in the Nation.
Public Safety Fall FestivalOctober 3, 2015
Location: Coolray Field
Address: One Braves Ave., Lawrenceville, GA 30043
The Gwinnett County Police Department and
the Gwinnett County Department of Fire andEmergency Services will host their annual PublicSafety Fall Festival at Coolray Field, home of theGwinnett Braves. This event will feature firetruck, police motorcycle and helicopter displays,safety training demonstrations, kids' activities,pet adoptions, and a softball face-off betweenGwinnett County police officers and firefighters.
Olde Town Fall FestivalOctober 24, 2015
Location: The streets of Olde Town Conyers
The 35th Annual Olde Town Fall Festival is anannual event held each October inthe streets of Olde Town Conyers.
Local Family-Friendly Fall Events
OCTOBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 9
RECIPE OF THE
MONTHBourbon-Glazed Salmonfrom www.health.com/health
Ingredients
3 tablespoons brown sugar3 tablespoons bourbon2 tablespoons low-sodium soy sauce1 tablespoon grated peeled fresh ginger1 tablespoon fresh lime juice3 garlic cloves, minced1/4 teaspoon freshly ground black pepper4 (6-ounce) skinless salmon filletsCooking spray1/4 cup thinly sliced green onions1 tablespoon sesame seeds, toasted
DirectionsCombine first 7 ingredients in a large zip-top plastic bag.Add fish to bag; seal. Marinate in refrigerator 1 1/2 hours,turning occasionally.
Heat a large nonstick skillet over medium-high heat. Coatpan with cooking spray. Add fish and marinade to pan; cookfish 4 minutes on each side or until fish flakes easily whentested with a fork or until desired degree of doneness.Place 1 fillet on each of 4 plates; drizzle each serving withabout 2 teaspoons sauce. Sprinkle each serving with 1tablespoon green onions and 3/4 teaspoon sesame seeds.
According to the CDC, nearly 5-20% of U.S.
citizens will be diagnosed with the flu this year,
and many of the patients will actually need to be
hospitalized due to complications from the virus.
Although you can contract the flu at any time of
the year, it’s far more widespread during the fall
and winter months.
Following are our tips for protecting yourselfagainst colds, flu and other illnesses this season.
REMAIN ACTIVE: Exercise plays an impor-
tant role in our body’s proper immune function.
Whether it’s running, playing tennis or working
out at the gym, physical activity stimulates white
blood cells and antibodies, and distributes them
throughout the body. This improves the immune
system’s capacity to fight against infectious dis-
eases, so be sure to exercise on a regular basis
this fall.
BOOST YOUR VITAMIN C: Vitamin C is a
natural antioxidant that can improve health and
protect against illness. With fall and winter being
the peak time of year for colds, it’s a great idea
to supple-
ment your
daily diet
with at least
75 mil-
ligrams of
this strong
antioxidant.
REDUCE
REFINED SUGARS: Consuming too much
refined sugar can elevate your risk of getting
type II diabetes, cardiovascular disease and obe-
sity. It’s also been shown to overpower the
immune system, leaving patients more vulnera-
ble to disease and illness.
CONSUME FALL-COLORED FOODS:
Another way to improve your health is to eat
more fall-colored foods - the more color you
have on your plate, the better. Bright orange, red
and green foods are all excellent sources for get-
ting your vitamins and antioxidants. Some of
these foods include squash, zucchini, bell pep-
pers and broccoli.
PREPARE YOUR OWN SOUP: There’s no
better time of year than the chilly fall season to
cook your own hearty beef and vegetable soup.
Avoid store-bought soups, as they are usually
loaded down with sodium and preservatives. By
preparing your own soup from scratch, you can
incorporate a variety of beneficial vegetables and
seasoning, and tailor it to your own personal
preference.
Tips To Keep You Strong And Healthy This Fall
Nutritional InformationCalories per serving . . . . . . . . . . . . . . . .353
Calories from fat . . . . . . . . . . . . . . . . . .36%
Fat per serving . . . . . . . . . . . . . . . . . . .14.1g
Saturated fat per serving . . . . . . . . . . . .3.2g
Monounsaturated fat per serving . . . . . . .6g
Polyunsaturated fat per serving . . . . . . .3.6g
Protein per serving . . . . . . . . . . . . . . . .37.4g
Carbohydrates per serving . . . . . . . . . . .13g
Fiber per serving . . . . . . . . . . . . . . . . . .0.3g
Cholesterol per serving . . . . . . . . . . . .87mg
Iron per serving . . . . . . . . . . . . . . . . . .4.3mg
Sodium per serving . . . . . . . . . . . . . .281mg
Calcium per serving . . . . . . . . . . . . . . .41mg
PAGE 10 O U R H E A L T H Y C O M M U N I T I E S OCTOBER 2015
One of the problems with fat is that itencourages dualistic thinking. Manypeople feel that if they can still fit intothose jeans they've had for a decade,they can assume that they aren't part ofthe obesity crisis that seems to besweeping the country.
The truth is we all have to worry,because statistics indicate that we’re allgoing to live longer. And while that’sgood news, there’s a decent chancethat without taking steps to prevent it,we risk spending our bonus years inpoor health.
And even if you already engage insome exercise and eat reasonably,there’s still more you can do. There is aclear connection between the right kindof physical activity and living better inyour old age, and chances are youaren’t engaging in all of them right now.
Here’s your five-step plan to a happi-er and healthier you in your goldenyears.
1. Walk more. It’s arguably betterthan running because it’s low-stress,low-impact and easy to incorporate intoyour daily routine. Studies have linkedwalking to everything from improvedheart health to a decreased risk ofstroke. And every little bit helps -10,000 steps a day, often bookmarkedas the critical point for real healthchange - is a bit farther than two miles.You just need to outline a plan to getyou there.
2. Perform this exercise. Years ofhunching forward over your laptop,
phone ordesk aretighteningyour mus-cles andcausingyou tohunch over.
Remedy the situation with an exerciseyou can do without getting sweaty.Simply stand a foot or so from a walland lean back against it while youpress your elbows into the wall andraise your thumbs up to your armpits.Hold for 10 seconds, relax and repeat.
3. Build some strength. Evidenceshows that strength-building resistanceexercises will fortify bones, reduce therisk of osteoporosis and even decreaseyour chances of being diagnosed withdementia.You don’thave to nec-essarily haveto join a gym– researchsome exer-cises youcan do athome whilewatching TV.
4. Stand up four times each hour.
Lately it’s been reported that chairsconstrict circulation, cause tightening ofthe muscles and relax your gluteusmuscles in a way that is harmful. But ifyour work requires you to sit down formost of the day, the simplest fix is tostand for a second, while bracing yourabs and then sitting back down. Doingit every 15 minutes is enough to undothe damage.
5. Carry a load. Moves like thefarmer’s walk, fireman’s carry or justwalking around with a heavy backpackon are arguably more effective than abench-press session. They’ll stimulatemore muscles, compel your lower backto work, and improve your grip (whichis a key indicator of health in later life).Find a way to incorporatethese moves into your dailyroutine.
Five Fitness Tips That CouldPrevent Poor Health In Old Age
OCTOBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 11
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Staying active is not a science. Just rememberthat mixing different types of exercise helps bothto keep your workouts interesting and improveyour overall health. The key is to find activitiesthat you enjoy. Here is an overview of the fourbuilding blocks of fitness as you age and howthey can help your body.
What is it: Uses large muscle groups inrhythmic motions over a period of time.Cardio workouts get your heart pumping
and you may even feel a little short of breath. Cardio includes walking,stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
Why it’s good for you: Helps lessen fatigue and shortness of breath.Promotes independence by improving endurance for daily activities suchas walking, house cleaning, and errands.
What is it: Strength training builds upmuscle with repetitive motion using weightor external resistance from body weight,
machines, free weights, or elastic bands. Power training is often strengthtraining done at a faster speed to increase power and reaction times.
Why it’s good for you: Strength training helps prevent loss of bonemass, builds muscle, and improves balance—both important in stayingactive and avoiding falls. Power training can improve your speed whilecrossing the street, for example, or prevent falls by enabling you to reactquickly if you start to trip or lose balance. Building strength and power willhelp you stay independent and make day-to-day activities easier such asopening a jar, getting in and out of a car, and lifting objects.
What is it: Challenges the ability of yourbody’s joints to move freely through a fullrange of motion. This can be done through
stationary stretches and stretches that involve movement to keep yourmuscles and joints supple so they are less prone to injury. Yoga is anexcellent means of improving flexibility.
Why it’s good for you: Helps your body stay limber and increases yourrange of movement for ordinary physical activities such as looking behindwhile driving, tying your shoes, shampooing your hair, and playing withyour grandchildren.
What is it: Maintains standing and stabili-ty, whether you’re stationary or movingaround. Try yoga, Tai Chi, and posture exer-
cises to gain confidence with balance.Why it’s good for
you: Improves balance,posture, and quality ofyour walking. Alsoreduces riskof falling andfear of falls.
Exercise and fitness as you age:Tips for building a balanced exercise plan
The 1st building blockof fitness as you age:
Cardio endurance exercise
The 2nd building blockof fitness as you age:
Strength and Power Training
The 3rd building blockof fitness as you age:
Flexibility
The 4th building blockof fitness as you age:
Balance
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