Wellness Watch

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?

Barley Mushroom Casserole  

Yields 10  ½ cup servings
130 calories, 6 g fat, 3 g protein, 18 g carbohydrate, 4 g fiber   

3 tablespoons olive oil
1 small, chopped onion
2 cups brown or white mushrooms, sliced
1 cup pearl barley, rinsed and drained
3 cups chicken or vegetable broth, or water
½ tsp salt  

Heat oil over medium-high heat in a large sauce pan with a well fitting lid.  Add onion and sauté
until softened.  Add mushrooms and barley and sauté five minutes more.  Mix in broth or water,
and salt. Bring to a boil, cover and reduce to low heat.  Simmer about 60 to 70 minutes until all
liquid has been absorbed, and barley is tender.  Season to taste with additional salt as needed and black pepper to taste.

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)

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.

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.

Recently, Northwesterly Assisted Living Community, located in Lakewood, Ohio, changed ownership and
became a Bloomfield Senior Living community. The Bloomfield Senior Living team has over 40 years of experience as a family company owning and operating seniors housing communities.

Northwesterly is a vibrant assisted living community sitting on a private setting in the heart of Lakewood. Its luxurious interior design, state-of-the-art amenities, comprehensive supportive services, personalized assistance, resident centered health care and warm atmosphere make it Ohio’s premier senior living community. Our residents experience the privacy of home combined with the security and convenience of assistance and a maintenance free environment. Northwesterly is designed for senior adults who wish to maintain their independence, but may require assistance with daily living or simply want comfort knowing that someone is available 24-hours a day.

Last year after living in Lakewood for 7 years, I found the best hidden gem in Lakewood: Lakewood Family Room. My daughter Cecilia was about 15 months when I walked through the Family Room doors. There I found a whole new community. I found mothers, fathers, nannies, grandmothers, and grandfathers all gathered around talking with each other and interacting with the children. I saw children laughing and playing with one another. They shared the vast amount of toys and books. Some children were sitting at the long table investigating the different learning stations (stringing beads onto a pipe cleaner, finger painting, etc), which is part of the Learn Through Play Program.

Cleveland, OH – Join us in the fight against pediatric cancers at A Spark of Hope Gift Boutique on Sunday, October 10, 2010 at the Holiday Inn in Independence, Ohio. The Boutique will open at 10:00 am until 4:00 pm and is located at 6001 Rockside Road, Independence, OH 44131.

137 calories, 17 g carbohydrates, 3 g protein, 7.5 g fat

When disaster strikes, it is important that all Westshore residents receive the help and support they need, especially individuals who require specific forms of assistance due to physical or mental challenges. To help meet this need the Westshore Regional Community Emergency Response Team (CERT) is launching the Safetynet Program. The purpose of this program is to compile a confidential database of special needs residents in the Westshore Communities. If a disaster of any size or scope were to occur, professional safety forces could activate the Westshore CERT to make contact with registered residents in the affected areas to check on their welfare and help meet their emergency needs; a caring connection of neighbors helping neighbors. Westshore communities include Bay Village, Fairview Park, Lakewood, North Olmsted, Rocky River, and Westlake.

A local and regional part of the Cuyahoga County Citizen Corps under Homeland Security, the Westshore Regional CERT is made up of trained volunteers concerned about community disaster preparedness who seek to make the Westshore communities safer, stronger, and better prepared to be both disaster resistant and disaster resilient.

Applications to register for the Safetynet Program are available at Westshore community city halls, fire departments, senior centers, some police departments and through Westshore city websites. For questions or concerns, or to request an application, please contact Westshore Regional CERT Coordinator Tricia Granfors at 440-716-4135, granforst@north-olmsted.com.

Erma White was born August 15, 1909. When you think of a 101 year old you might picture them in bed everyday. Not Erma. Erma gets dressed and out of bed everyday. She spends a lot of her time in the activities room watching TV or being entertained with live musicians at the weekly happy hours. She participates in other group activities and has many family members who visit her frequently. Erma had two sons and she has 10 grandchildren. She has 40 great grandchildren and 15 great, great grandchildren. Erma recalled a valuable lesson she learned as a young woman at her first job. Erma worked for a woman who told her, "You put half of every paycheck in the bank every week." Erma said that she had money for gifts at every Christmas after that. She was also able to buy each of her 10 grandchildren a car when they turned 16 years old. Erma worked at Wagner Awning and Steel for 44 years before retiring at the age of 72. Her hobby was quilting. Her family refers to her as "GreatMother".

I'd like to spend a few moments introducing you to my favorite mineral, Magnesium. Magnesium is an essential mineral for the body and is involved in over 300 functions within the body. Its first documented use was in ancient Rome where it was used to treat many ailments through the communal salt baths. In today's medical world this mineral is making a comeback as the treatment of choice for pre-term labor, children with ADD and autism, restless leg syndrome, dissolution of certain kidney stones and even some heart conditions. Over the counter usage can benefit people suffering from muscle spasms, muscle fatigue, and constipation.

Magnesium is a "macromineral" which means we must get hundreds of milligrams daily from our foods or whole food supplementation.  I like to use the "greens," "seeds," and "beans" method of remembering which
foods have magnesium. High sources are found in spinach and Swiss chard; pumpkin, sunflower and sesame seeds; soy, green, black and navy beans; broccoli, and even blackstrap molasses.

 Try this delicious dressing for some of your last salad harvests!

There are a few more weeks left of summer vacation. Here at Norris Family Chiropractic, and in my household, we plan to enjoy them. My youngest is beginning his school career at Emerson this year and we are obviously all excited. As I prepare all of us for the school year ahead I am focusing on eating well, getting enough rest, and staying healthy. Each school year is a chance to reflect on wintertime goals and I want to stress that even those without children can use the coming of fall to prepare — before the drab winter blues set in.

It's important to enjoy the last days of late night BBQing, sprinkler runs, bike rides, pool dips, and visits with friends and families. But it's equally important to prepare for the routines of winter and the impending school year.  

A proper nights rest helps me feel like I can take on the day and it will surely give my son a great start. According to an article written by Dr. Stuart Crisp, children age 3-5 need 10-12 hours of sleep/day. Dr. Crisp goes on to say that school age children need about 10 hours of sleep/night. Dr. Berge from an article out of Mayo clinic discusses that teenagers need on average 9 hours of sleep/night. Investigating your family's sleep patterns can help you perhaps gain some insight when schedules seem off, or health issues seem to be persistently dogging you.

Summer Roasted Veggies

Fresh & delicious from your own garden or shop at one of our local Farmer's Markets.

1 each red and yellow bell pepper, cut into large chunks

2 red or yellow onions, peeled and cut into thick wedges

2 medium zucchini, trimmed and cut into medium chunks

1 medium eggplant or 4 baby eggplants, trimmed and cut into chunks

1 fennel bulb, thickly sliced (gives a licorice flavor)

2 large tomatoes, quartered or 8 plum tomatoes, halved

8 large garlic cloves, peeled

2 tbsp. olive oil

Fresh rosemary sprigs

¼ tsp. salt and pepper to taste

Preheat oven to 425 degrees. In a single layer, spread peppers, onion, zucchini, eggplant, and fennel in a lightly oiled shallow roasting pan. Arrange tomato pieces and garlic cloves among the vegetables and brush all with olive oil.

A little bite here. A small spoonful there. Just a taste, pinch, or lick. It seems so innocent. But, all that snacking can lead to an ever-expanding waistline and diet disaster!

On June 16th Margaret Hleibay will celebrate her 104th birthday. Margaret worked until she was 80 years old and her boss (who is now 105 years old) still sends her flowers on her birthday. Margaret was a window model early in her career and later worked as a secretary to the President of Hupp Corporation.   

In light of the recent oil spill and the changing of seasons to warm summer days, water has been on my brain! The media coverage has brought the protection and safety of our water supply to our attention. I am no expert on the oil spill and its effect on water but I do plan to sift through the information carefully as it is available to the public. We know from research that certain chemicals and mineral levels can be harmful to ingest in large quantities. Chlorine, Lead, and Mercury are some of the most common contaminents that are of natural origin. More recently stronger non-natural chemicals are becoming an increased risk. And now we are running the risk of having oil in our water supply.  It is a lot to objectively dissect and know what is safe and what is not safe for our families.

Asparagus-Edamame Salad (serves 6)

Millions of Americans suffer from insomnia, restless leg syndrome, sleep apnea and a variety of other sleep disorders. However, one of the most deceiving of these disorders is sleep apnea, a disruption of breathing while sleeping.  Some 90 percent of people of those who have sleep apnea don’t even know that they have it.  These people may have many episodes of choking or gasping for air at night, but have no memory of struggling for breath when they wake. It’s often the sleep partner who first recognizes the problem of sleep apnea. If left untreated, this common disorder can be life threatening.

I am often asked if my father, mother, sister, brother, or husband works with me in my office. I then explain to people that “this is not a family business but instead I TREAT families, babies up to grandparents.” This usually turns into a longer conversation about how I treat children, why children would need chiropractic, and is it safe?

What if there were a diet that lowered your cholesterol, balanced your blood sugar, reduced your risk of cancer, reduced your risk of heart disease, reduced your risk of Alzheimers, helped you lose weight and tasted great as well? What if this perfect diet were not a late night infomercial trying to sell you a product but a way of eating the foods already available right here in Lakewood, would you be willing to try it?

Create your own recipes with some favorite, healthy snack ideas this month:

Cauliflower Gold Ingredients: 

Trust your heart, listen to your heart, follow your heart and protect your heart. Your heart is the organ which is most damaged by the American lifestyle. Heart disease is our number one killer. What makes the heart so sensitive and what can you do to protect yours? What does it mean to have a sensitive heart? We know emotionally what that implies; what about a heart sensitive to oxidative damage and stress?

Spring is in the air and the pregnant women are in full swing. Every year around this time I notice more pregnant bellies than usual. I don't know if this is mere coincidence or just me being in tune with the sprouting of life, in the earth and within these women. At any rate, what better thing to discuss than Pregnancy health!

From morning sickness to swollen ankles, pregnancy gives many women a run for their money. There are many simple things to consider in having a healthy, easier pregnancy!

Over the last few years, a strong link between oral health and overall health has been proven by several studies. Specifically, the bacteria and inflammation found in patients with periodontal disease has been shown to play a role in several systemic diseases. For example, evidence has linked oral bacteria to cardiovascular problems such as heart disease, blocked arteries, and stroke. Some studies have shown a link between diabetes and periodontitis as well. Diabetics are more likely to develop severe periodontitis and some studies suggest that it may be more difficult for diabetics with periodontitis to control their blood sugar. Diabetes has also been associated with worsening other oral problems such as tooth decay, dry mouth, fungal infections, delayed healing, and altered taste. Other diseases such as blood disorders, HIV, and other immunodeficiency diseases can have the effect of making periodontitis more severe as well. Other studies have suggested that pregnant women with periodontitis are at an increased risk for delivering preterm and/or low birth-weight babies. A recent study has also shown the possibility that bacteria from the mouth can get in to the mother’s bloodstream and infect the unborn baby.

Jazzercise. People say it’s been around ‘forever.’ It’s been in business for a long time-over 40 years but is unique because it retains an enthusiastic and youthful energy that I experienced firsthand on a Tuesday evening at Harding Middle School. Twenty Four years ago, instructor, Karen Kilbane, left her job at the phone company after the birth of her son to teach Jazzercise classes. She’s fit and genuinely friendly. “Jazzercise is always able to find what’s a keeper in fitness- Pilates, dance, cardio, etc” she explained. “The dance/exercise routines are set to great music and change 5 times a year so it never becomes old."