Wellness Watch

A-choo!  Cold and flu season is around the corner again, let me share some simple and natural tips you can use to stay healthy this year. 

School is in session; the nights are cool, and ahhhh, the evening sound of the local high school marching band practicing. Each is a sure-fire way to tell us that Fall is here.  And so are the injuries related to fall sports participation.  From swinging the drumsticks in the marching band, to football, volleyball, basketball, and soccer, injuries inevitably occur.  

However, we are learning you don't need to be an athlete to get injured; it is happening with more regularity in good ole gym class.  A recent study indicated that between 1997 and 2007, PE-related injuries are up 150 percent.  Why is that so?  I am certainly not an expert in studying trends, but I am willing to bet that a more sedentary lifestyle and poor diet have something to do with it.  We can't win the gold medal in the long jump on the Wii Fit and then expect to do it in gym class without running the risk of injury.

For the last few weeks I’ve been itching to get my hands in the dirt. Now that the weather has settled into a comfortable spring groove (no more 35 degree nights... we hope!) it’s finally time to get some planting under way. I’m planning a mix of flowers, veggies and herbs this year and while I consider all the options one plant stays front and center in my plans - Basil.   

Basil is a cooking staple that can take just about any dish up a notch. From pasta and pizza to thai food to sandwiches to salads. Basil goes with everything. Have you ever tried a basil strawberry martini? Delicious! Homemade pesto?  Yum!

We have been waiting a long time for spring to arrive and now it may finally be here. Most of us are making up our "to-do" list; vacuuming out the car, changing out our cold weather clothes for t-shirts and shorts, cleaning up the yard and perhaps even thinking of planting a garden. Did you leave room on your list for your own well -being? Have a plan for sprucing up yourself? No? Not to worry, Live Well Lakewood can get you started. Our FIT IN FIVE Walking Challenge  begins Wednesday, May 8th at the Women's Pavilion in Lakewood Park. The Challenge is FREE, our only requests are  that you dress for the weather and wear appropriate athletic footwear. This spring's Challenge will run for 5 consecutive Wednesdays. It will be followed with a celebration pot-luck dinner on Wednesday, June 12th for participants who walk at least 3 out of 5 sessions.

It’s spring finally! That always makes me want to eat fresher, lighter, healthier. So here’s a recipe for a no fail fish dish. Tilapia is a very mild white fish, but you can use any fish you like. Cod, grouper, walleye, and even salmon work well. I would skip the tuna and swordfish. They are better on the grill.

Tilapia en Papillotte

4 fillets of tilapia, 5-6 oz.

1 med. tomato, sliced

1 shallot or small onion, sliced thin

1 fennel bulb, sliced thin, save the leaves

¼ cup parsley

Salt and pepper

½ cup white wine, good enough to drink with the dish later

Live Well Lakewood's mission is to promote healthy, active living in Lakewood. On Saturday, March 10, 12:30 p.m. - 4:00 p.m., we're sponsoring the third annual Eat Well Lakewood at Lakewood High School (enter at the main entrance.) The vendor fair portion of the event is free and open to all. It offers lots of information about improving your diet and provides the opportunity to try samples of healthy options to choose when eating out, provided by local establishments. Ever had a black bean burger at the Buckeye Beer Engine? Taste one, and we bet you'll choose it over a hamburger next time--it's that good! Root Cafe, home of a great vegetarian, vegan and raw foods menu, will be on hand with coffee and tea, both sources of antioxidants.

Traditional Chinese Medicine, or TCM, may seem exotic and foreign but it is really a simple and approachable system of wellness care that can benefit anyone.  

TCM is a 2,500 year old, comprehensive, energy based system of health care.  It includes diet, herbs, massage, acupuncture, bodywork and environmental balance to maintain and build health. TCM recognizes the subtle connections between spirit, emotions, mind and body and views the organs as energy centers that are all interconnected.

The other evening, I was chatting over the backyard fence with my next-door neighbor, who I like and admire. She is strong, kind and has a wonderful family.

Curried Chicken (or Tofu!) Salad
By Rachel Anzalone, CNHP
Serves 4

16 oz cooked chicken breast, cut in ¾ inch cubes
- or - 16 oz extra firm tofu, pressed and cubed
1 cup either low fat, olive oil or soy mayonnaise
1 tsp ground ginger
2 tsp curry powder
1 cup diced celery

North Union Farmers Market is pleased to open its Wednesday market in Lakewood on June 1, 2011 at 10:00 am. Located on the Arthur Avenue Extension in front of Kauffman Park, the market will feature vendors with local, Ohio-grown produce, food products and more.

With the arrival of spring flowers and new blades of green grass, many people decide to cleanse their bodies. They eat healthy foods, fast or take herbs that help to clean out toxins deposited from the environment and the body’s daily functions.

On May 11th, Live Well Lakewood celebrated the completion of its third annual Wellness Challenge. In weekly sessions, participants assembled at the Woman’s Pavilion for words of wisdom from a variety of speakers, then walked at their own pace distances beginning with a half-mile and building to four miles by the eighth week. The Live Well Lakewood team also swelled the numbers for the Lakewood Hospital Foundation’s Ambulance Chase—contributing 48 walkers/runners to their roster.

I have traveled a (long, winding) road to wellness without a map. Each stop along the way (even if it seemed a dead-end) provided new insights. In grade school, I made rash decisions without careful research. I listened intently to the "experts" during the low-fat craze and changed my diet accordingly. I cut out one food group after another (dairy, meat, carbs, etc.) until I had developed a full-blown eating disorder. It was a long detour, but I learned a great deal from the experience (as dangerous and destructive as it was) and shared that wisdom with many high school students as a guest speaker in Lakewood High School's sports nutrition classes.

Oxidation and free radical damage are natural occurrences as our bodies are subjected to toxins and stressors from everything we encounter. From the air we breathe and exposure to the sun to the man made chemicals we find in our clothes, cars and food, to the energy created by our thoughts and the influence of the people we interact with every day. When oxidation occurs, and it always will as such toxins and stressors are hardly avoidable, our bodies respond in the best way they know how: they reach for protective resources from within our bodies to combat the damage and maintain our health. If these resources are unavailable inflammation will occur. Why is this significant? Among other illnesses such as asthma, arthritis, diabetes and Alzheimer’s disease, inflammation has been directly linked to heart disease and increases the risk of heart attack.

The benefits of exercise are well-documented. I recognize its tremendous effect on not only my physical health but also my emotional outlook. Honestly, some form of exercise has been a part of my life for as long as I can remember.

That time is upon us again when the flowers are blooming, the bees are buzzing, and people are sneezing. Allergies are becoming more prevalent in our world due to environmental factors, many of which can be reduced or avoided. Here is a list to consider reducing your allergy exposure and boosting your allergy fighting strength.

Keep the windows shut-it is so tempting to open up the house after a long winter. While it is glorious to feel the breeze blow in during the spring it also brings all those allergens right into our houses. Avoid the temptation and keep the house locked up.

I recently heard a woman proclaim that while she had enjoyed her green juice all summer long, now that the weather had cooled she found herself craving a warm morning drink, and so she had gone back to coffee after a 6 month hiatus. While coffee can be delicious and has recently been found to have some promising qualities, it is also quite acidic which can bother a sensitive stomach and contribute to inflammatory responses within the body. In the spirit of the season here are a few healthy options to keep you warm on those crisp fall mornings.

Yerba Mate is a beverage made from a plant native to several South American countries. It has more caffeine than green tea, but not nearly as much as coffee. It is significantly less acidic than coffee, which is key to keeping you healthy. It is loaded with antioxidants and polyphenols along with vitamins A, C, E, B1, B2, Niacin (B3), B5, B Complex, numerous minerals, amino acids and fatty acids.

White bean dip  

Yields 3 cups. Per 1 tbsp. serving: 36 calories, 3 g carbohydrate, 1 g protein, 2 g fat

3 cups (cooked) or 2 cans beans (soybeans, Great Northern, garbanzos, black eyed peas, or a
mixture of light colored beans)
¼ cup tahini
¼ cup lemon juice
1 tsp. lemon zest, optional
¼ cup extra virgin olive oil
4 cloves of garlic
2 to 3 tsp. whole cumin, roasted and ground
1 tsp. cinnamon
2 tsp. paprika
2 to 4 tbsp. tamari
Salt to taste

I have been practicing yoga for eight years and have taught for six. Yoga is a large part of my life and in a larger way defines my life course. When people ask me about yoga, I lend a passionate and encouraging ear, for it has so transformed my life that I want to help others discover, and benefit from, yoga’s transformative powers, too.

It seems like everyone is talking about Vitamin D these days. But how much do you need, where should you get it from and why all the chatter all of a sudden?

Here’s the lowdown.

Many recent studies have reported that vitamin D deficiencies are surprisingly common worldwide, especially during winter months and most especially if you live north of 42 degrees latitude. (Imagine a line drawn on a map from the northern border of California to Boston.)

Curried Chick Peas
Serves 8, 206 calories, 28 g carbohydrates, 6 g protein, 8 g fat

3 tbsp. olive oil
2 medium sized onions, peeled and minced
8 cloves garlic, peeled and minced
3 tbsp. fresh cilantro leaves, chopped
2 tsp. ground cumin seeds
1⁄4 - 1⁄2 tsp. ground cayenne pepper
1 tsp ground turmeric
2 large fresh tomatoes, finely chopped and skinned (or canned tomatoes)

For many new and expecting parents, one topic that can cause sleepless nights even before the baby is born is childhood vaccinations. It’s no secret that this is an issue of great controversy in the medical, scientific, and parenting communities, and it can be enough to make any well-meaning parent’s head spin with anxious questions: “Should I vaccinate? Should I not vaccinate? Should I use a delayed schedule? Am I putting my child at risk for autism and autoimmune disease if I do vaccinate? Am I putting them at risk for deadly contagious diseases if I don’t?” In the midst of these important questions, parents of young babies can often be left confused about where to seek out quality answers.

Every year more than 100 million people in the United States go on a diet. We buy diet books, take diet pills, eat only one type of food (vinegar diet, cabbage soup diet, ice cream diet, ?, etc.). And we join fitness centers trying to lose weight – 50 million people sign up for gyms each year.

But these strategies may not be working – more than 65% of adults in the US are obese or overweight, and the number goes up each year. This is much more than just a dating issue – obesity contributes directly to other severe chronic health conditions – including diabetes, cancer, stroke, heart disease, asthma, arthritis, liver disease, and many others. This greatly reduces the quality (and length) of our lives – and directly contributes to the increases we all pay in healthcare costs each year. These costs are not only in our health insurance premium, but in our out of pocket of co-pays, co-insurance, and deductibles.

In fact, according to the Centers for Disease Control and Prevention (CDC), preventable chronic illness is responsible for 75% of all healthcare spending in the United States. And all spending for healthcare is approaching 20% of GDP in the United States. That is twice as large as other western countries, and not sustainable for any economy. The main reason we spend so much more is because we have more chronic and preventable disease.

Spring is finally here! It’s prime time to take advantage of all the wonderful wellness resources Lakewood has to offer.  As one of Ohio’s most walkable cities Lakewood is a great place to be if you want to live a healthy, active lifestyle.

Did you know that Lakewood is home to 15 parks and over 75 acres of green space? Not to mention 6 yoga and Pilates studios, 4 martial arts centers and 6 gyms. 

Between road races like the Lakewood Hospital Ambulance Chase, group bike rides organized out of Spin Bike Shop on Madison Avenue, and community festivals like the Summer Melt Down, there’s always something to do in Lakewood that will help keep you healthy. And the best part is that many of these activities are FREE!  

Here's a refreshing salad that uses those early spring vegetables. Hang on to this for a couple of weeks because, as of this writing, there is still snow on the ground!

Spring Pea Salad

1 bag (16Oz.) baby peas, frozen or 2 cups shelled and blanched fresh peas

1 cup snow peas or sugar snap peas or a combination of both

1/2 cup thinly sliced green onions

1/2 cup thinly sliced radishes

1/3 cup lemon juice

2 Tbs. vegetable oil

salt and pepper

It’s practically a given. We love being outside as much as we can during summer. For those of us who also like yoga, or are interested in trying this ancient system of wellness, consider joining me, Lakewood resident and yoga instructor Marcia Camino, for classes at Lakewood Park this summer.

Running on Monday evenings from 7:00 pm-8:00 pm through the end of August, I will be offering classes consisting of what I call ‘easy breezy’ yoga at our city park. This yoga is open to all levels of student and yoga fans of all types. We meet under the trees just north of the bandstand on the east side of the park. The cost of the class is by donation.

Have you been to LEAF Night, The Lakewood Farmers Market or the North Union Farmers Market yet this summer? If you haven’t been out exploring our fantastic local food resources yet this summer here are five reasons to get out there this week!

1.  Locally grown produce packs an extra nutritional punch! Produce loses nutrients as it sits and produce picked before it is ripe (to allow for long distance travel) never has a chance to develop its full nutritional value. Locally grown foods avoid these pitfalls. Along with the extra nutritional value comes extra fresh flavor to boot! This goes for local pasture-raised eggs and meats as well.

Jicama-Orange Salad
Serves 8, 59 calories, 14 g carbohydrate, 1 g protein, .2 g fat

1/3 cup fresh lime juice 
1 tsp. salt, or to taste 
1 tsp. chili powder, or to taste 
1/8 tsp. cayenne, or to taste 
1 pound jicama, peeled and cut into 1⁄4-inch thick sticks 
4 navel oranges, rind, pith and membranes removed 
2 scallions, minced

Homeopathy is a 200-year-old approach to healing that utilizes products prepared in accordance with standards set forth in the Homeopathic Pharmacopoeia of the United States (HPUS) and its current revision service (HPRS). The Food and Drug Administration (FDA) regulates these products as over-the-counter (OTC) drugs and requires that homeopathic producers be registered as pharmaceutical manufacturers.

Last week, the pressure in our household (which was gradually mounting for weeks) hit an all-time high. I'm sure the cool temperatures and gray skies (a scary forewarning of the long winter to come) were a big motivator, but at a certain point we were all sucked into the negative energy!

Desperate to get back on track (in a "practice what you preach" sort of way), I made the time to attend a meditation class at Acenda Yoga on Sunday afternoon. For one hour, I sat completely still. I consciously pushed away the swirling thoughts, the automatic feelings and the internal list-making and tapped into my spiritual side.

These are good for breakfast or as an anytime treat and are very quick and easy to make. If you have homemade jam, these are a great way to show it off.

Trinity Lakewood Community Outreach (TLCO) serves four meals a month for those neighbors in need. TLCO with support from the Cleveland Food Bank operates a food pantry providing food products for residents in our community. These programs help people in our community who are going through tough times obtain some food for the month.

However, public assistance like food stamps and food pantries, do not allow funds for toiletries (tooth paste, tooth brushes, soap, shampoo, feminine products, tissue, and toilet paper, etc.) and pet food. Most pantries only supply people with food. This can lead to people neglecting oral hygiene and general cleanliness, which can result low self-esteem and possibly more serious problems.

Summer vacation is a time to travel and let it all hang loose. And, if you plan ahead, you can stay healthy and fit while enjoying your time off.

One of the easiest ways to exercise while on vacation is to stay in hotels that have fitness centers. But Jazzercise Founder and CEO Judi Sheppard Missett recommends making fitness a natural part of your summer vacation. Every little bit helps: if you burn an extra 100 calories every day for a year, you can lose up to 10 pounds.

Ohio Chautauqua’s visit to Lakewood and celebration of the Civil War coincides perfectly with the Drug Mart to Drug Mart 5K Historic Walk. At the time of the Civil War, the town of Lakewood did not exist—the settlement here was known as East Rockport. Following the war, the thriving little agricultural community began to grow and prosper. In 1889, the hamlet of Lakewood was established; in 1911, Lakewood officially became a city. The first thoroughfare was the Plank Toll Road, now Detroit Avenue (the owners of the Plank Road Tavern at the corner of Lauderdale and Detroit did their homework!) with many spectacular homes built along its expanse.

Asian Gazpacho  (serves 6)
46 calories, 10 g carbohydrates, 2 g protein, .6 g fat

6 tomatoes, seeded and finely chopped or one 28oz can chopped tomatoes
2 cups vegetable broth
1 tsp. dry sherry
2 tbsp. chopped fresh cilantro
1 tbsp. light soy sauce
4 scallions, white part only
4 thin slivers of fresh ginger
¼- ½ tsp. Chinese chili sauce, to taste
2 limes

Sauteed Ginger Bok Choy
By Rachel Anzalone, CNHP
Serves 4

Sea Salt
3 heads of bok choy, coarse chopped
2 tbsp toasted sesame oil
1 tbsp grated peeled fresh ginger
⅛ teaspoon red pepper flakes
Teriyaki Sauce

Boil 2 quarts of water, add Tbsp of salt and bok choy and cook for 1 minute. Drain bok choy in strainer, then pat dry with paper towels.

Some people do it just to get off the couch and improve their health. Some people do it because their life has been touched by a blood cancer and want to make a difference. And, some people do it for the camaraderie and the fun of being with others! For whatever reason, when you join Team in Training it gets us all closer to a world without cancer.

Despite my husband's fondness for fast food as a teen, he has never been anything but supportive about my healthy cooking (and my willingness to "dish" about our experiments on my blog at http://writeonjana.com).

He may tease about vegetables showing up in the strangest places (pancakes? cookies? taco meat?!), but he is thankful that my unwavering commitment to nutrient-rich "real" food has forced him to eat healthier .

No, I’m not referring to eating liver and onions, although if you’re looking to up your iron intake, it’s not a bad way to go. I’m talking about loving YOUR liver. Cleanse it, nourish it, LOVE it! Here’s why your liver so important that it deserves your undivided attention.

Your liver performs a number of vital functions in your body. Not only does it process almost everything you ingest, breathe and absorb through your skin, but it also produces enzymes and hormones, and is critical to your immune system health. Your liver is the final filter in your body’s detoxification system. Like the oil filter in your car, it cleans out toxins that could be harmful to your health in any number of ways.

Did you know there are over 10,000 members at the Lakewood Y? The new Y building is located at 16915 Detroit Avenue. Each day 700 to 900 members sign in to exercise in a variety of programs.  There are aerobic classes in the pool or land, lap swimming, weight lifting, cardio equipment, personal training, spin cycle classes, sculpt and boot camp, swim lessons, aqua Tai-chi, women on weights, iron teens, yoga, Pilates, arthritis class in the pool, and many Silver Sneaker classes. There are many offerings for children and youth including Adventure guides, youth sports program for basketball, baseball, and football, and martial arts. There is an excellent child watch program that is offered for free while the adult members exercise in the morning or late afternoon. There is a free large parking lot. The initiation fee is being waived until Oct. 9th.

What is your favorite organ in the body?

For me, the Liver is near the top of my favorites. Why, you ask? The liver is the ultimate team player within the body. The liver interacts with nearly every other organ in the system and usually plays nice. In fact, the liver can still do its job even if 70% of it is removed. So, at 30% capacity it can often function at near 100%. Pretty impressive.

The liver has many functions within our body. It is the major detoxifier of all toxins including alcohol, medicine, and environmental toxins.  The liver helps process fats with the gallbladder and sugars with the pancreas. In fact, when these two organs shut down due to disease, the liver picks up the slack and processes the fats and sugars overtime. The thyroid relies on the liver to help it function, the hormones look to the liver for assistance in doing their job, and the heart relies on the liver to produce cholesterol for processing and storing fats. The liver has a lot on its plate, yet it keeps on working.

So why, if the liver is so incredible at doing its job, are we still so sick as a country? It is the classic situation of "give them an inch and they take a mile." We are so accustomed to our liver picking up the slack that as a whole our country has given up being kind to this vital organ.

It has been the recommendation since the late 1970s to limit total fat intake to less than 30% of all calories consumed and limit saturated fat to less than 10%, yet we continue to fight heart disease (#1 killer in the United States) and obesity in alarming numbers. Many studies warn against high sugar consumption and the ill effect it can have on our bodies, yet in 2006 Americans consumed on average of 180 lbs. of sugar,  up from 12 lbs. in the 1800s. The pancreas has to work overtime when too much sugar is present in the blood. Once the pancreas runs out of steam, the liver takes over and stores the extra sugar as glycogen in our muscle tissue. Glycogen is our reserve fuel tank. It is there waiting for you in case you ever run out of gas, ie. food intake. Once that reserve fuel tank is full the liver converts blood sugar to body fat. Once again this leads to heart disease and obesity concerns over time. In addition, the excess stress on our pancreas makes it more susceptible to Type II Diabetes. Lastly, the toxic nature of the American lifestyle is constantly taxing our livers. Of course, there are always going to be toxins the liver filters out of our bloodstream to protect our body. According to a 2008 study in the Journal of the American Medical Association, most Americans take medication on a weekly basis and 1 in 6 Americans take herbals each day as well. Even the norm has the liver working overtime to detoxify the system.

Now I have painted a nice picture of the liver picking up the slack of other organs, maintaining non-toxic states within our systems, and generally keeping homeostasis for our bodies. While this is all true the liver can only do so much. Once it begins to fatigue or even decides to take a "vacation" each of these functions no longer happens, or they are weaker and delayed. Thus begins an even further cascade of ill health in many americans bodies.

This holiday season I hope we can all remember to treat our Livers well and carry those nice behaviors into the new year. Moderation is a great tool for health. Remember it not only now but for continued health always.

Each holiday season, we struggle with the guilt that comes along with overeating. Thanksgiving is behind us...whew! But, now we anticipate more family holidays, which center around abundant food. That is not a bad thing, but if we are unwilling to control ourselves or we make excuses for eating too much, then we put our health and waistlines in jeopardy and ultimately model poor behavior to our children.

Why not agree to forego the guilt, the excuses, and the ultimate self-loathing? It is easier than you think. All you have to do is want it and then take responsibility for it. Here are eight holiday survival tricks to help you.

1. Eat small meals more frequently throughout the day, every day. This seems counter-intuitive, but it works. Eating every 2-1/2 to 3 hours will keep your metabolism fired up and you will be less inclined to bury your face in the party victuals.

2. Include lean sources of protein into your feedings. Protein requires more energy to break down and has a thermogenic effect on the body (it burns calories). You will crave fewer starches and find yourself with impeccable control at the parties and the marvel of other party-goers.

3. Why are you baking cookies and goodies...just to have them around your house? It’s okay if you enjoy baking, but ask yourself what will happen to these delectables once they are made.  Keep only a few for your home, give lots away, or simply cut down on your baking (reducing your overall stress). Remember that sugar promotes body fat storage, depresses your immune system and adds to cravings. 

4. No doubt, you will be consuming more calories than normal. In order to maintain your weight, you will have to increase your calorie-burning activity. Consult a qualified personal trainer to get evaluated for exercise and start a plan right away to carry you through the holidays and beyond.

5. Whether you're near the "Light Up Lakewood" refreshments or at a family party, mingle with the guests and position yourself away from the food. Find water and drink it almost exclusively. If there is alcohol, set yourself a limit (2 drinks) or do not drink at all, to prevent belly fat. 

6. When at parties, reach for the smallest plate and load up on the fresh veggies and fruit if offered. Allow yourself one more trip with your small plate and pick a few goodies. Cleanse your palate with a few more veggies and water. Eating high-fat or high-sugar foods might taste great but is only temporarily satisfying. A fitter body will give you longer-lasting satisfaction.

7. Build in recovery: sleep! Sleep is essential; when we are lacking it, our bodies will automatically crave carbohydrates, making it very easy to add belly fat. Mark on your schedule a bedtime and stick to it. Keep a journal to stay accountable.

8. Go outside and play with your kids 20 minutes daily. Run around and be silly. Walk these beautiful Lakewood streets. Model fun exercise to them. You will unwind and bond.

Why not go through this season feeling happy, rested and thankful for your newfound fitness strategies?

Liz Donnelly is a proud member of the National Association of Professional Women, International Youth Fitness Association and many civic organizations. She is a family fitness specialist, an unrepentant nutritional hippy, and single mother of three. She is the owner, personal trainer, and IYCA-certified Youth Fitness Specialist for Training by Liz, LLC and runs a family fitness blog at www.FamilyFitnessGuru.com. For comment, email info@trainingbyliz.com. 

FAT. It’s a word we love to hate. And it's food we hate to love. Fat became the enemy in the 1970’s and darn if we can’t let go of that grudge! Here’s the thing though - Eating fat does not make you fat. I’ll rephrase that - Eating GOOD fat in the RIGHT AMOUNT does not make you fat. In fact, fat is essential for many of our body’s functions. For example:

1. Dietary fat is essential for your body to absorb and transport oil soluble nutrients like vitamins A, D, E, and K.  Without the needed oily transportation, these vitamins will pass right through your body unabsorbed.

2. Fat is essential for cellular reproduction. Our bodies are constantly reproducing and replacing cells. This is the means by which we heal wounds and keep our organs young and healthy. You might be 52 but your liver cells may be new-borns!

Serves 6, 137 calories, 10 g carbohydrate, 3 g protein, 10 g fat

2 ½ tsp. fresh lemon juice
2 tsp. olive oil
1 clove of garlic, crushed
1 lb. of asparagus
½ English cucumber, cut into to ¼‘s and sliced (unpeeled)
½ tsp. kosher salt
½ tsp. pepper
3 scallions, sliced, white part only
1 cup fresh or frozen peas, thawed
1 ripe avocado, diced into 1-inch pieces

While northeast Ohio winters keep us inside and less active than is ideal, there are options. Thanks to the Lakewood Schools, you can still walk indoors at Garfield and Harding Middle Schools, Monday through Thursday, 6-9 p.m.

Or, you can take part in one of the many fitness programs available in the community. There are several offered through the Lakewood Rec Department, and one of the most popular is Jazzercize. Live Well Lakewood’s March program is targeted to get you out of the house and moving. Join us at City Hall Auditorium on Wednesday, March 13th at 7 p.m. for a session of Jazzercise with Karen Kilbane, and sample some healthy snacks provided by Nature’s Bin.

Karen is a dynamic leader who started Jazzercising in 1983 when looking for a workout that felt right for her.  She found the hour flew by, and best of all, it was fun!

April is Autism Awareness month, a month we work to promote awareness about children who are in the spectrum of Autism. While most people these days know the term Autism, many still do not know what this complex biological disorder entails.

People, most often children, diagnosed as Autistic have symptoms ranging from speech impairments to emotional relating difficulties. The debate on the cause of Autism continues as our world sifts through the genetic, environmental, and nutritional possibilities. Though the cause may continue to be unknown the treatment approaches can almost always include a well rounded methodology of traditional medicine, occupational therapies, and nutritional intervention.

Ahhh spring! It’s finally on its way. Mother nature is teasing us with snippets of sunshine and warm(ish) breezes. For me, the first sign of spring is the returning itch to get outside and run. This is likely the result of years of junior high and high school spring track seasons. The smell of the earth thawing means it’s time to start training. And I know I’m not the only one who feels this way!

Look out your windows and you’ll see that it’s no longer just the diehard runners out there who have braved even the nastiest of snow storms in the ultimate display of commitment. Regular folks (like me) are returning to the streets after a long winter to walk, jog and bike.

Everybody needs a treat now and then or a special occasion cake for someone allergic to eggs. This chocolate cake is moist and fudgy and easy to make in one bowl and one pan. Use the best quality cocoa powder you can find. It will make a difference. I'm including a simple white frosting recipe, but feel free to use your favorite frosting or glaze or just dust the cake with powdered sugar.

Live Well Lakewood and Lakewood Recreation Department are partnering to improve your health. Live Well Lakewood's popular Wellness Challenge this year gives you the option of pulling on your bathing suit before lacing up your walking shoes as the Swim Challenge and the Walking Challenge will run consecutively. So you have the choice of doing one or the other, or hopefully both! Complete the Swim Challenge and you'll earn a t-shirt along with boosting your fitness.

To participate in the Swim Challenge, all you have to do is swim or water walk an average of three times a week, either for 30 minutes or 20 laps each session, from January 17th through March 25th. If you miss a day one week, you can make it up another week. Pool staff will keep track of your progress, and even provide some motivation if necessary! Registration is free. The only cost is a pool pass of $20/month, discounted $5 for participants of the Swim Challenge.

The most common New Years Resolutions made relate to Health and Wellnes It’s fantastic to have long term goals, but it’s important to remember there are baby steps to take along the way. Forget the baby steps and you may find yourself frustrated, overwhelmed or feeling like you’re just not getting where you want to be. Break down your bigger goals into daily, weekly and monthly objectives that will help you reach your overall goals. If your long term goal is to lose 30 pounds, your first objective might be to eat one salad every day for a month. This incremental goal will help get you to your end objective of losing weight. Once an incremental goal has become part of your lifestyle you can focus on the next. Taking small steps each day, week or month will help ensure the long term success you’re looking for!

Black Bean Sweet Potato Chili

269 calories, 6 g fat, 10 g protein, 45 g carbohydrate, 11 g fiber
(serves 6)

2 medium-large sweet potatoes or yams
2 tbsp olive oil
1 cup chopped onion
2-3 garlic cloves
1 medium red bell pepper, diced
2 15-oz cans black beans, drained and rinsed
1 28-oz can diced tomatoes, undrained
1-2 small fresh hot chilies, minced or 1 4-oz can chopped mild green chilies
2 tsp ground cumin
½ tsp dried oregano
salt to taste
fresh cilantro for garnish (optional)

Mango Salmon

(serves 6 generously)

309 calories, 5.5 g carbohydrates, 36.4 g protein, 14.5 g fat

2 tbsp. tamari or regular soy sauce

1 tbsp. minced fresh ginger

1 cinnamon stick (3 inches)

1 tsp rice or cider vinegar

1 10-oz. bottle mango nectar

6 salmon fillets, 6-oz. each and 1 inch thick

1 tsp olive oil

Did you know that just a teaspoon of sugar can suppress your immune system for up to 6 hours? The large amount of sugar in the system effects the pancreas and pituitary gland which release insulin and growth hormone, respectively. Large amount of Insulin suppresses growth hormone release and one of the main functions of Growth Hormone is to regulate the immune system. WIth lots of insulin in our system the body becomes regularly deficient in Growth Hormone and is under constant immune suppression.

The Allstate Foundation presented a $30,000 grant to Students Against Violence Everywhere (SAVE) to assist SAVE chapters in Indiana, Michigan and Ohio in their efforts to increase youth safety and promote teen safe driving. This grant from the Allstate Foundation will support the SAVE program in schools and community agencies. Teen safe driving awareness campaigns will be conducted during key times of the year including back-to-school, holidays, Teen Safe Driving Month (May), prom, and graduation.

This year Breast Cancer Awareness month didn't just have women wearing pink. We saw NFL players, hockey players and many more joining in the efforts to raise awareness in fighting Breast Cancer.

On September 16, 2009 Mary Ann and John Babiak celebrated their 70th wedding anniversary at Crestmont North Healthcare in Lakewood. Four more couples also celebrated anniversaries. They were Betty and Don Wilson, married on September 4, 1945; Ethel and Bob Smith, married on November 20th, 1948; Dee and Herb Browarsky, married on December 19, 1948; and Denise and Bob Strelau who were married on January 13th, 2000.

Think you don't have the time or money to measure up to your new year’s resolution for working on your health? On Saturday, February 19th you can learn how to eat well on a budget, quickly, and safely at Eat Well Lakewood: Eating for Good Measure, presented by Live Well Lakewood. The event will be held in Lakewood High School’s East Cafeteria, located at 14100 Franklin Avenue.

Drop by the Free Vendor’s Fair from 1:00– 4:00PM where you can browse displays, pick up tips on nutrition, and receive a free glucose screening. Gift baskets from Lakewood business will be raffled as well as a Garden Makeover from John Gilbride of Premier Landscaping in Lakewood.

Don’t miss this year’s Demonstrations!

Give your Immune System a Boost

Cold and flu season are upon us!  Here are some tips to keep your immune system in optimal working order this winter.

• Eat a diet rich in fresh, raw fruits & veggies, nuts seeds, grains and foods high in fiber.

• Avoid processed foods, sugar and soda.

• Add extra Garlic to your diet and be sure you’re getting plenty of Essential Fatty Acids from sources such a fish or flax seed oil.

SUPINE LOWER BACK STRETCH

Often, I will be asked what to do for lower back pain and tightness. The easiest way to relieve this is simple.

1.  Lie supine (on your back) knees pulled to the chest.

2.  Arms stretched out to sides palms up.

3. Allow knees to fall to the right side while your eyes go left.

4.  Take three deep breaths in through the nose out through the mouth.

Then take this to the other side.

And don't forget to breathe.......

What is the common ingredient amongst these foods?

Donuts, french fries, soda, margarine, ice cream, processed cereals, potato chips, pretzels, store-bought cookies.

SUGAR.

A Study in April 2010, published by the Journal of American Medical Association, found that daily sugar intake increased your risk of heart disease by altering the Total Cholesterol composition. When sugar is present in the body it is: burned for energy, stored for energy, and then all the remaining sugar is stored as fat for long-term energy use. The problem begins because the average American diet rarely takes a break from sugar consumption. Thus more fat is produced than consumed, and with the fat sticking around, literally to our arteries, we are at risk for heart attacks, clogged arteries, strokes, and eventually cardiac failure.

So what do we do?