Healthylifechoices

Coachella Valley and Morongo Basin

Publication: May 2019 Publisher Cindy Melland VP of Sales and Marketing Deb Geissler Advertising Manager Kimberly Brucks Marketing Specialists Judy Moore Bob Cloyd Brandi Larson Cynthia Chavez

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Advertising Assistant Joyce Terceira Layout Design Jose De La Cruz Graphic Designers Teri Aitken Mary Rider Distribution All delivery inquiries should be directed to Ahkto Distribution at 760-459-4204 or email distribution@ahkto.com.

Palm Springs Office 760-318-2882 Yucca Valley Office 760-365-3315 Titles registered and all contents copyright 2019 by the Hi-Desert Publishing Co. All rights reserved.

A PRODUCT OF

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in this issue 4 Simple hacks to beat seasonal allergies.

9 How the internet can help prevent Alzheimer’s disease.

5 Creative Playtime: 5 ways kids benefit from imaginative play.

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Make your heart healthier.

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Why a career in healthcare?

6 Ten things you can do for your mental health.

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Improve your spiritual health.

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Warm weather weight loss blunders to avoid.

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Sustainable eating made easy.

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Fun Summer smoothies.

7 Competitive sports can improve quality of life at any age.

8 What would happen if we stopped vaccinations?

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Wellness

Simple hacks to beat seasonal allergies

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llergies are the sixth leading cause of chronic illness in the U.S. and more than 50 million Americans suffer from them each year, according to the Centers for Disease Control and Prevention. When it comes to spring allergies, you don’t need to anticipate the season with dread.

There are steps you can take to proactively dodge allergens and mitigate debilitating symptoms, according to the experts at AccuWeather.

Change Your Routine Are you a morning bather? Experts say that if you suffer from outdoor allergies, you would be wise to switch to evening showers. This will rid your hair and skin of pollen, so you don’t bring it to bed with you.

No matter what time of day you shampoo and scrub, you’ll want to wash your linens in hot water, to remove as much pollen as possible.

Stay in-the-Know From dry winds blowing tree pollen into the air, to wet, rainy days causing dust mites and mold to thrive, weather has a huge impact on the spread of allergens and, subsequently, the way you feel, say experts.

“Spring allergies are driven by trees and grass

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pollen, and different people will have their own reactions. If you do suffer from spring allergens, a cold front passing through can bring some relief,” says Alan Reppert, AccuWeather senior meteorologist. “But even when the weather seems quiet, allergens can be present and contribute to illness.

For example, when rain begins and washes pollen out of the air, mold spores can climb and cause allergy problems.”

Get relevant information about weather and allergies in the palm of your hand so you can avoid the worst of it, or make necessary preparations when you can’t. One useful tool is AccuWeather’s daily allergy index, which is available on AccuWeather.com and on the free AccuWeather app for iOS and Android. Stay in-theknow by frequently checking the app, which is also a good source of other weather-related tips, educational resources and information.

Protect Indoor Air Fresh air may sound appealing, but opening your car and home’s windows is a fast-track to a high pollen count

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indoors. For a breeze, stick to air conditioning, as fans can kick up dust and pollen into the air.

Consider Your Wardrobe For those times when you must be out and about on high-pollen count days, wear a wide-brimmed hat and sunglasses to protect yourself. A scarf or mask over your mouth and nose can be useful when symptoms are severe. When you get home, be sure to remove outerwear, including shoes, in your mud room or foyer so you don’t track allergens throughout the house, particularly in areas where you sleep and spend the most time.

You can make smart decisions about your wardrobe as well as the best time to venture outdoors by consulting digital apps like AccuWeather before leaving the house.

This spring, don’t let sniffles, sneezing and wheezing get the best of you. For a more comfortable season, check the weather often and take proper precautions.

Article provided by StatePoint.

Wellness

Creative Playtime 5 ways kids benefit from imaginative play

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hen kids pretend to be their favorite superhero, it may look like sheer fun at first glance, but experts say that imaginative play also benefits children in a number of substantial ways.

“From building confidence and self-perception to offering children an opportunity to practice communication and language skills, pretend play is vital to child development,” says Keri Wilmot, a pediatric occupational therapist and an expert contributor to TheGeniusofPlay.org.

How can creative play help your child thrive?

Here are five important benefits, according to The Genius of Play, a national movement providing families with the information, inspiration and hands-on ideas they need to make play an important part of their child’s day.

Enhanced literacy: Some of the same mental connections that take place when a child is first learning to read are employed in the world of pretend. Whether it’s a banana that becomes a phone or a towel being used as a cape, grasping symbolism in the world of play can pave the way for children to better recognize that each letter of the alphabet represents a sound. Encourage kids to use the everyday objects and toys around them to build a world of creativity and fun.

Leadership skills: From a very young age, playtime experiences can have a major impact on the development of children’s leadership skills. In the case of superhero play, the act of taking on a powerful persona offers kids an opportunity to assert themselves and gain self-confidence, while creatively constructing their own story lines. Through play, parents, teachers and mentors can help foster these attributes in children.

Movement: Movement helps children hone their coordination, balance and motor skills. Associating exercise with fun can set a precedent for a lifetime habit. What’s more, physical activity encourages better eating and sleeping habits. Be sure your kids have a safe place to play indoors that lets them burn off all their energy. When the weather is nice, take the fun to the backyard or a nearby park, where the possibilities for pretend expand.

Perseverance: Known as the “Batman Effect,” a 2016 study published in “Child Development” found that kids stay better focused on a task when they are pretending to be their favorite superheroes or characters.

Through play, you can encourage your children to channel the bravery and perseverance of the superheroes they admire most, giving them the emotional tools needed to thrive in a challenging world.

Emotional development: Role play offers children an opportunity to explore their emotions, both good and bad, while building compassion. Children can channel frustration, anger, fear and triumph into the worlds, characters and storylines they create, learning to manage these emotions in healthy ways.

There may be times when you’d prefer your child finally change out of his or her superhero costume. But by letting kids explore their creativity, you can help them reap the benefits of this type of play. For more child development tips and play resources, visit TheGeniusofPlay.org.

Article provided by StatePoint.

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Mental Health

Ten things you can do for your mental health

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our mental health influences how you think, feel, and behave in daily life. It also affects your ability to cope with stress, overcome challenges, build relationships, and recover from life’s setbacks and hardships.

Whether you’re looking to cope with a specific mental health problem, handle your emotions better, or simply to feel more positive and energetic. Try these tips to keep your balance, or re-balance yourself.

Value yourself Treat yourself with kindness and respect, and avoid self-criticism. Make time for your hobbies and favorite projects, or broaden your horizons.

Take care of your body Taking care of yourself physically can improve your mental health. Be sure to: eat nutritious meals, avoid cigarettes, drink plenty of water, exercise, which helps decrease depression and anxiety and improve moods, get enough sleep. Researchers believe that lack of sleep contributes to a high rate of depression in college students.

Surround yourself with good people People with strong family or social connections are

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generally healthier than those who lack a support network. Make plans with supportive family members and friends, or seek out activities where you can meet new people.

Give yourself Volunteer your time and energy to help someone else. You’ll feel good about doing something tangible to help someone in need — and it’s a great way to meet new people.

Learn how to deal with stress Like it or not, stress is a part of life. Practice good coping skills by exercising, take a walk, play with your pet or try journal writing. Also, remember to smile and see the humor in life. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.

Quiet your mind Try meditating, Mindfulness and/or prayer. Relaxation exercises and prayer can improve your state of mind and outlook on life. Research shows that meditation may help you feel calm and enhance the effects of therapy.

Set realistic goals Decide what you want to achieve professionally and personally and write down the steps you need to realize your goals.

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Aim high, but be realistic and don’t overschedule. You’ll enjoy a tremendous sense of accomplishment and self-worth as you progress toward your goal.

Break up the monotony Although our routines make us more efficient and enhance our feelings of security and safety, a little change of pace can perk up a tedious schedule.

Plan a road-trip, take a walk in a different park, hang some new pictures or try a new restaurant.

Avoid alcohol and drugs Keep alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to “selfmedicate” but in reality, alcohol and other drugs only aggravate problems.

Get help when you need it Seeking help is a sign of strength — not a weakness. And it is important to remember that treatment is effective. People who get appropriate care can recover from mental illness and addiction and lead full, rewarding lives.

Article provided by StatePoint.

Healthy Living

Competitive sports can improve quality of life at any age

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re you an older adult looking for some inspiration to stay physically active? In June, the 2019 National Senior Games presented by Humana will gather a record number of more than 13,700 athletes aged 50 and over to compete in 20 medal sports.

Many assume competitors are elite or career athletes. While that’s true for some, others find the opportunity in midlife to learn a new sport or return to an athletic passion of youth that lapsed with the demands and distractions of adulthood. Others discover that organized senior sports provide a motivation to exercise regularly with goals reaching beyond the tedium of the treadmill.

The National Senior Games Association (NSGA) is comprised of 54 member games held annually throughout the U.S. and Canada.

Athletes qualify for the national games in evennumbered years within five-year age divisions.

“While people are competing for medals, they are also pursuing their optimum health, which we say is your real personal best,” says Marc T. Riker, CEO of NSGA. “It’s a lifelong journey that can begin for anyone, at any skill level, at any age.”

The health benefits of athletic competition are striking. On average, athletes measured a fitness age 25 years younger than their chronological age in an NSGA study of highly-active seniors, developed by researchers at the Norwegian University of Science and Technology.

Another potential benefit of sports participation? Accident prevention. Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults, according to the U.S. Centers for Disease Control and Prevention. However, results from Senior Athlete Fitness Exam (SAFE) screenings reveal that only 10 percent of senior athletes have a fall in a given year, which is one-third the rate of the general population.

Of course, older adults don’t need to play sports to achieve and maintain a better quality of life. Regular exercise and other recreational activity provide tangible health benefits as well. However, competitive sports, such as the

Senior Games, engages participants mentally and socially, and provides the goals and motivation often needed to stay active.

“The Senior Games is about more than competition. It provides fitness, fun and fellowship through sport for older adults nationwide,” says Riker.

Founded in 1987, the National Senior Games is the largest Olympic style multisport event in the world for older adults. Held in different host cities every two years, this year, it’s all happening in Albuquerque, N.M. June 14 through 25.

To find out more about the Senior Games Movement, including state games information, sports offered, news and athlete profiles, visit NSGA.com.

Whether you take a walk around the block, go bowling with a buddy or enter the National Senior Games, it is never too late to start enjoying the benefits of a more active lifestyle.

Article provided by StatePoint.

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Healthy Vaccinations Living cases of measles were reported from around the world in 2011, with outbreaks in the Pacific, Asia, Africa, and Europe. In that same year, 90% of measles cases in the U.S. were associated with cases imported from another country.

Only the fact that most Americans are vaccinated against measles prevented these clusters of cases from becoming epidemics.

Disease rates are low in the United States today. But if we let ourselves become vulnerable by not vaccinating, a case that could touch off an outbreak of some disease that is currently under control is just a plane ride away.

A final example: what could happen

What would happen if we stopped

VACCINATIONS?

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efore the middle of the last century, diseases like whooping cough, polio, measles, Haemophilus influenzae, and rubella struck hundreds of thousands of infants, children and adults in the U.S.. Thousands died every year from them. As vaccines were developed and became widely used, rates of these diseases declined until today most of them are nearly gone from our country.

• Nearly everyone in the U.S. got measles before there was a vaccine, and hundreds died from it each year. Today, most doctors have never seen a case of measles.

• More than 15,000 Americans died from diphtheria in 1921, before there was a vaccine. Only two cases of diphtheria have been reported to CDC between 2004 and 2014.

• An epidemic of rubella (German measles) in 1964-65 infected 12½ million Americans, killed 2,000 babies, and caused 11,000 miscarriages. Since 2012, 15 cases of rubella were reported to CDC.

and can’t spread it to others. The more people who are vaccinated, the fewer opportunities a disease has to spread.

If one or two cases of disease are introduced into a community where most people are not vaccinated, outbreaks will occur. In 2013, for example, several measles outbreaks occurred around the country, including large outbreaks in New York City and Texas – mainly among groups with low vaccination rates. If vaccination rates dropped to low levels nationally, diseases could become as common as they were before vaccines.

Diseases haven’t disappeared The United States has very low rates of vaccinepreventable diseases, but this isn’t true everywhere in the world. Only one disease — smallpox — has been totally erased from the planet.

Polio is close to being eliminated, but still exists in several countries. More than 350,000

Given successes like these, it might seem reasonable to ask, “Why should we keep vaccinating against diseases that we will probably never see?” Here is why:

Vaccines don’t just protect yourself Most vaccine-preventable diseases are spread from person to person. If one person in a community gets an infectious disease, he can spread it to others who are not immune. But a person who is immune to a disease because she has been vaccinated can’t get that disease

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We know that a disease that is apparently under control can suddenly return, because we have seen it happen, in countries like Japan, Australia, and Sweden. Here is an example from Japan. In 1974, about 80% of Japanese children were getting pertussis (whooping cough) vaccine. That year there were only 393 cases of whooping cough in the entire country, and not a single pertussis-related death.

Then immunization rates began to drop, until only about 10% of children were being vaccinated. In 1979, more than 13,000 people got whooping cough and 41 died. When routine vaccination was resumed, the disease numbers dropped again.

The chances of your child getting a case of measles or chickenpox or whooping cough might be quite low today. But vaccinations are not just for protecting ourselves, and are not just for today. They also protect the people around us (some of whom may be unable to get certain vaccines, or might have failed to respond to a vaccine, or might be susceptible for other reasons). And they also protect our children’s children and their children by keeping diseases that we have almost defeated from making a comeback. What would happen if we stopped vaccinations? We could soon find ourselves battling epidemics of diseases we thought we had conquered decades ago.

Content source: U.S. Department of Health & Human Services

Alzheimer’s

How the internet can help prevent

ALZHEIMER’S DISEASE

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ver the past 10 years, researchers have learned Alzheimer’s disease starts much earlier than the onset of symptoms – 10-20 years before an individual, family member or friend might notice the signs of the debilitating disease.

According to the Alzheimer’s Association, 5.5 million Americans, of all races and ethnicities, age 65 and older currently live with Alzheimer’s disease, which is expected to grow to more than 7 million people by 2025.

The first-of-its-kind Alzheimer Prevention Trials Webstudy (APT Webstudy), funded by the National Institutes of Health, aims to increase the pace of research by enlisting thousands of healthy volunteers who can quickly be enrolled in clinical trials focused on preventing Alzheimer’s disease. Enrollees in the APT Webstudy can use the internet to help stop the disease while being alerted to changes in their own memory function.

“In order to change the lives of the numerous people and their loved ones who will be affected by Alzheimer’s, we need everyone to get involved with prevention efforts,” said Paul Aisen, MD, co-principal investigator of the APT Webstudy. “The bigger the army of volunteers, the faster we can work to prevent this terrible disease.”

Volunteers can access the Webstudy when and where it is convenient for them, such as on their computer or tablet, or even a public library; anywhere they can access the internet.

Volunteers participate in regular online memory testing. If there is a change in memory function, eligible volunteers are alerted and may be invited to a no-cost, in-person evaluation at one of the research sites across the country.

“This is an opportunity for everyone to help future generations avoid the suffering caused

by Alzheimer’s,” Aisen said. “With enough volunteers, we will be one step closer to seeing

the first Alzheimer’s survivor.”

Researchers are looking for a diverse group of people ages 50 or older who have normal thinking and memory function. Volunteers must be willing to answer a few questions about their family and medical history and provide information about their lifestyles. Volunteers will take online memory tests every three months, each one about 20 minutes long.

If you are interested in participating, visit aptwebstudy.org to learn more.

Article provided by Family Features.

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Heart Health

Make your heart healthier

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id you know that heart disease is the leading cause of death in the United States? One in four people die from it each year, according to the Centers for Disease Control and Prevention, and millions more have it or are at risk of developing the disease.

Smoking, being overweight or having diabetes, high cholesterol levels, high blood pressure or a family history of heart disease all increase your chances of getting the disease.The good news is that you can do something about it.

“It’s never too late – or too early – to lower your risk for heart disease,” said Josephine Boyington, Ph.D., a nurse, licensed nutritionist and program director in the Division of Cardiovascular Health at the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.

“Heart disease is a general term for a variety of conditions, such as clogged arteries, that make it difficult for your heart to pump blood properly,” she said. “Adopting small changes, like moving more and following a hearthealthy eating plan, can make a big difference.

Research has shown that making healthy lifestyle changes that last can be a lot easier when you have friends or family doing it with you.”

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To mark American Heart Month, the NHLBI – the nation’s leader in research on the prevention and treatment of heart, lung, blood and sleep disorders – is encouraging that kind of group support. It is celebrating “Our Hearts,” a national effort to motivate Americans to join each other in adopting heart-healthy behaviors throughout the year and beyond.

Ready to start? Here are three tried-and-true ways you and your friends and family can help each other give your hearts a boost.

Adopt a healthy eating plan Try NHLBI’s Dietary Approaches to Stop Hypertension (DASH) eating plan. It’s free and, when compared to a typical American diet, has been scientifically proven to lower blood pressure and improve blood cholesterol levels. The DASH eating plan features fruits, vegetables, whole grains, fish, beans, nuts and lean meats, and it limits foods that are high in saturated fats, sugars and sodium. Have fun with menus by inviting friends to join you for a heart-healthy dinner party or start a lunch club at work and trade creative recipe ideas with your colleagues.

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Move more and #MoveWithHeart One of the major risk factors for heart disease is inactivity. Getting up and moving helps lower that risk – and you don’t need to put in hours at a time to see results. Breaking up your daily activity into small chunks, such as 10-minute increments three times a day for five days a week, can begin to make a difference. To stay motivated, find a walking buddy or make a standing date to walk with a friend or neighbor, dance at home with your kids or play a pickup soccer or basketball game with colleagues. The bottom line, just move.

Quit smoking It can be hard to stop, but the benefits to your lungs and heart are huge. For inspiration and to keep you motivated, consider a support group. You can find resources and connect with a trained counselor by calling 1-800-QUIT-NOW or visiting smokefree.gov.

For more information about heart health, and to discover what activities are going on in your community, visit nhlbi.nih.gov/ourhearts. Use #OurHearts on social media to share how you and your friends and family are keeping your hearts healthy.

Article provided by Family Features.

Careers 5. You can learn by reading and doing Many health career training programs involve both classroom lectures and hands-on learning opportunities. You may spend time in a lab, do a summer internship in a community clinic or do a clinical rotation in a bustling hospital to hone your technical and patient care skills. There are even hands-on learning programs for high school and college students who haven’t decided on a career.

6. You can get help to pay for school Hundreds of scholarships, financial aid programs, grants and student loans are available to help aspiring health care workers pay for school.

Why a career in

healthcare?

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career is more than a paycheck. It’s something you’ll be doing 40 hours a week for 40 years or more. That’s why you should carefully consider the reasons you are choosing your career. And while a good salary and interesting work are at the top of the list, there are even more reasons to consider a health care career.

If you are considering this exciting, growing and rewarding field, you should consider these reasons to pursue a career in health:

1. You’ll enjoy job security

Unlike many industries that are losing workers, the health care field is growing rapidly.

The U.S. Department of Labor expects health care will generate 3 million new wage and salary jobs between 2006 and 2016, more than any other industry. Dozens of health careers have good or excellent job prospects, meaning you’ll never have trouble finding a job.

2.You will do work that interests you

A career in health can lead in many directions.

Copper Mountain College Vocational Nursing Program No. 2 in California Copper Mountain College Vocational Nursing Program was ranked as one of the best 2019 LVN Programs in California, by PracticalNursing.org (PN) one of the ranking agencies, with an overall Score of 99.37 out of 100.

PN evaluated 122 schools in California and

You can treat patients in an office or study cells under a microscope. You can work in a small doctor’s office or run a hospital. You can examine eyes, mend bones, clean teeth or deliver babies. The range of skills and experiences is limited only to your imagination.

3. You can live and work anywhere you want Almost every region of the United States has a strong demand for health care professionals in a wide range of fields. As a trained health worker, you can choose where you want to live and the setting you want to work in.

4. You can find a health career that fits your educational plans There are health careers that require eight, 10, even 13 years of specialized education after high school, and there are health careers you can train for in 18 to 24 months at your local community college. Search for health careers that fit your educational plans. rated each one on numerous factors. One of these factors was the NCLEX-PN Exam. When a student graduates from the LVN program and completes their training, they will have to pass this test to become a licensed LVN. In fact, the NCLEX-PN pass rates is one of the best means to conclude how well a school prepares its students for a career in practical nursing.

Christi Blauwkamp, RN, BS, MSN, Coordinator of Health Sciences Programs stated, “We are so proud of our Vocational Nursing Pro-

7. You’ll have a clear path to advancement It costs employers less to promote a trusted worker than to hire someone new. Many employers will reimburse educational expenses and even give you time off to go to school so you can qualify for a higher-paying position.

8. You’ll earn a good salary Health care workers make good money. The average entry-level health worker earns from $15 to $50 per hour. The more experience and training you get in your field, the more money you can make.

9. You can work with people (or not) Do you prefer to work alone or on a team? Are you more comfortable working with people or with information? Whatever your preference, you can find a health career that matches your skills and interests.

10. You’ll make a difference in people’s lives Perhaps the biggest benefit of being a health care professional is that you will make a difference in people’s lives. Whether you work as a nurse’s aide, an acupuncturist, a health services administrator or a veterinarian, to name just a few careers, you will be helping to make our world a little healthier, a little safer and a little better.

Article provided by ExploreHealthCareers.org

gram, faculty and students. This is an awesome accomplishment for our Health Sciences Department at Copper Mountain College. Thank you to everyone involved for their hard work and dedication.”

For more information about Copper Mountain College’s Health Sciences Programs you can visit the website at cmccd.edu or call 760-366-3791 ext. 5801.

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Spiritual Wellness

Improve your spiritual health

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he spiritual element of wellness can be the most personal piece of the puzzle when trying to place all eight dimensions of wellness together. Generally, people like to live a life with meaning and purpose. When these goals are met, it puts harmony in one’s life, and the others they surround themselves with. So, what can you do to improve your spiritual wellness? It’s best to figure out what techniques work for you. Since spiritual wellness involves one’s values, beliefs, and purpose, it can be achieved in several ways—both physically and mentally.

Explore your spiritual core By exploring your spiritual core, you are simply asking yourself questions about the person you are and your meaning. Ask yourself: Who am I? What is my purpose? What do I value most? These questions will lead you down a road where you

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will think more in-depth about yourself and allow you to notice things about yourself that will help you achieve fulfillment.

Look for deeper meanings Looking for deeper meanings in your life and analyzing occurring patterns will help you see that you have control over your destiny. Being aware of this can help you achieve a happy and healthy life.

Get it out Expressing what is on your mind will help you to maintain a focused mind. After a long day or a significant event, you may feel confused and not be able to make sense of your feelings. By writing down your thoughts, you may be able to think clearer and move forward.

Try yoga Yoga is a physical technique that can help improve your spiritual wellness by reducing emotional and physical strains on your mind and body. Yoga is taught at all different

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levels and can help lower stress, boost immune system and lower blood pressure as well as anxiety, depression, fatigue and insomnia.

Think positively Once you start viewing things in your life in a positive manner, you will find yourself thinking differently and refocusing your mind to a happy, healthy place.

When you eliminate negativity and re-frame how you think of certain things and situations, you’ll notice yourself being more relaxed.

Take time to meditate While managing your time and daily tasks can be hard, it is crucial to devote time to connecting with yourself.

Whether in the morning when you wake up, during your lunch break, or before you go to sleep, take five to 10 minutes to meditate each day. Fitting mediation and relaxation into your lifestyle will free your mind and foster a stronger relationship with your spiritual wellness.

Article provided by StatePoint.

Weight Loss Blunders

Warm weather weight loss blunders to avoid

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long with warm weather comes picnics, cookouts and other parties that can take a toll on your healthy lifestyle.

To help you stay on track while you’re enjoying the sunshine and good times, Courtney McCormick, manager, Clinical Research and Nutrition at Nutrisystem, is sharing the five weight loss blunders people tend to make this time of year and simple tips for avoiding them.

and convenience stores tend to be loaded with sugar and fat. A 16-ounce serving may have more than 200 calories and 50 grams of sugar.

Quench cravings by ordering unsweetened or lightly sweetened iced coffee or tea or opt for a protein shake. “Being from the south, I love my sweet tea. To be sure I don’t overdo it on the sugar, I will use a little bit of honey as a sweetener instead,” says Julie Chrisley.

Crash dieting The thought of putting on a swimsuit may entice you to crash diet. Crash diets are not only unhealthy, they tend to slow metabolism, making it difficult for you to drop more than just a few pounds. Also, any weight you lose shortterm will be regained as soon as you resume eating normally. It’s best to stick with your healthy lifestyle year-round. Have a bad day? That’s okay. Vow to get back on track the next day.

Not watching alcohol intake Alcoholic beverages can be very refreshing in warm weather, but even a light beer or white wine is more than 100 calories, and today’s popular sweet drinks like hard cider and wine coolers have as many 180 calories each. To avoid over-indulging, alternate one or two drinks with fizzy seltzer over ice and a lime wedge.

Ordering smoothies and frapps When the weather turns hot, a blended drink can seem like an ideal morning or afternoon pick-me-up. However, those from coffee shops

Perspiring to lose When you exercise in the heat, you may think you can feel the pounds melting off with each bead of sweat. And if you weigh yourself right before and after a workout, you may see a difference. The problem is as soon as you replace

the fluids you’ve sweated out, you’ll see on the scale that you’ve lost little, if any, weight. Your best bet is to maintain a steady activity level every day so that you get at least 150 minutes of movement a week. Regular activity keeps your metabolism burning continually, even if you’re just walking inside an air-conditioned mall.

Loading plates with BBQ favorites Backyard barbecues bring out many favorite classics, like potato salad and coleslaw. While those dishes start with healthful vegetables, they get weighed down with excessive saturated fats from mayonnaise and sour cream.

What’s more, the loads of sugar in popular barbecue sauces can heap calories on a lean chicken breast. To manage intake, avoid creamy salads and dip chicken in BBQ sauce instead of slathering it on before grilling.

For more tips and tricks, visit leaf.nutrisystem.com.

Article provided by StatePoint.

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Recipes

Sustainable eating made easy T

he needs of grocery shoppers are seemingly always evolving, and now more than ever, they want to know where and how their food is produced and what impact it has on the environment. This is commonly referred to as “sustainable eating,” and its popularity is growing among shoppers.

Plant-based diets are a tenet of sustainable eating and mushrooms are often included as part of the movement. Known for their inherent umami flavor and nutrition properties, mushrooms are recognized for their unique growing process and need for minimal natural resources used during production, which makes mushrooms both healthy on the plate and gentle on the planet.

In addition, mushrooms are a versatile ingredient, and with so many fresh varieties to choose from, it’s simple to incorporate them into most meals. Three Mushroom and Garlic Grilled Pizza can satisfy the entire family, while favorites like Sauteed Mushroom and Sun-Dried Tomato Avocado Toast may hit the spot morning, noon and night, and quick sides such as Roasted Mushroom and Wheat Berry Salad can be an easy addition to dinner plates.

For more information on mushroom sustainability as well as additional recipes, visit mushroomcouncil.com.

Article provided by Family Features

Three Mushroom and Garlic Grilled Pizza

Recipe courtesy of the Mushroom Council Servings: 4 Sauce • 1 tablespoon unsalted butter • 4 garlic cloves, minced • 5 basil leaves, minced • 2 tablespoons all-purpose flour • 3/4 cup half-and-half • 2 tablespoons grated Parmesan cheese • 1/2 teaspoon fine sea salt • 1/4 teaspoon ground black pepper • 2 tablespoons extra-virgin olive oil • 3 ounces crimini mushrooms, sliced • 3 ounces shiitake mushrooms, stemmed & sliced • 3 ounces white button mushrooms, sliced • 1 ounce dry white wine or chicken stock • 1/4 teaspoon fine sea salt • Pizza dough (14 inches) • Olive oil • Nonstick cooking spray • 4 ounces mozzarella cheese, chopped • Shaved Parmesan, for garnish • Basil leaves, for garnish Heat grill to medium-high heat, about 425 F. To make sauce: In medium skillet over medium-high heat, melt butter. Whisk in garlic and basil; cook 1 minute. Sprinkle in flour

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while quickly whisking to form paste.

Reduce heat to medium. Slowly pour in half-and-half while continuing to whisk until there are no clumps. Increase heat slightly to bring to simmer. Stir as mixture thickens into sauce, about 1 minute. Remove from heat. Stir in Parmesan cheese, salt and pepper; set aside.

In large skillet over medium-high heat, heat olive oil. Add mushrooms and cook until they begin to turn tender, about 2 minutes. Carefully pour in wine or stock and continue cooking until liquid evaporates, about 1 minute.

Sprinkle with salt.

Stretch dough to make 14-inch pizza.

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Brush grill grates generously with olive oil.

Place dough on grill and let cook about 3 minutes, until underside is browned and dough removes easily from grill. While removing dough from grill, flip it onto baking sheet sprayed with nonstick cooking spray so cooked side is up.

Spread sauce over pizza and evenly cover in mush­rooms. Add mozzarella cheese. Return pizza to grill, topping-side up. Close lid and let cook 3-5 minutes. Once top crust browns and cheese melts and bubbles, remove from grill.

Let rest 2-3 minutes. Garnish with Parmesan and basil leaves; slice to serve.

Recipes

Fun Summer Smoothies!

Pineapple Lemonade Smoothie Servings: 1

INGREDIENTS • 1 1/2 cups frozen pineapple chunks • Zest and juice of 1 lemon • 3/4 cup lite coconut milk PREPARATION Combine all of the ingredients in a blender and blend until smooth. Serve immediately.

Citrus Green Smoothie Servings: 1

Sauteed Mushroom and Sun-Dried Tomato Avocado Toast

INGREDIENTS • 3/4 cup orange juice • 1 cup baby spinach • 2 clementines, peeled • 1/2 avocado

Recipe courtesy of the Mushroom Council — Servings: 4 • 1 tablespoon extra-virgin olive oil, plus additional, for drizzling • 1/4 cup chopped sun-dried tomatoes

PREPARATION Add all of the ingredients into a blender and blend until smooth. Serve immediately.

• 8 ounces sliced button mushrooms • 1/4 cup water • 1/2 teaspoon fresh thyme leaves kosher salt, to taste • 2 ripe avocados, pitted, peeled and sliced

Grapefruit Sunrise Smoothie

• 4 slices toasted bread

Servings: 1

• Shaved Parmesan cheese In skillet, heat 1 tablespoon oil over medium heat. Add tomatoes and cook 1 minute. Add mushrooms and gently incorporate with tomatoes.

Add water and stir well until water evaporates and mushrooms darken and become tender, about 4 minutes. Add thyme and salt, to taste. Set aside to cool. To assemble, gently smash half of each avocado over one slice of toast. Top each slice of toast with mushroom mixture. Top each with Parmesan cheese and drizzle with olive oil before serving.

Roasted Mushroom and Wheat Berry Salad

INGREDIENTS 1 cup chopped strawberries 1 cup frozen peach slices 3/4 cup grapefruit juice 1 teaspoon agave PREPARATION Combine all of the ingredients together in a blender and blend until smooth. Serve immediately.

Recipe courtesy of the Mushroom Council — Servings: 4

Cherry Bomb Smoothie

• 8 ounces white button mushrooms, halved • 1 tablespoon extra-virgin olive oil • 1/2 teaspoon kosher salt • 1/4 teaspoon ground black pepper • 2 cups cooked wheat berries, warm • 2 green onions, sliced • 2 tablespoons dried cranberries, chopped

Servings: 1

INGREDIENTS • 1/2 cup pineapple juice • 1/2 cup cherries, fresh or frozen and pitted • 1/2 cup diced pineapple, fresh or frozen • 1 banana PREPARATION Add all of the ingredients into a blender and blend until smooth. Serve immediately.

Dressing • 2 tablespoons extra-virgin olive oil • 2 tablespoons fresh orange juice • 1 teaspoon curry powder • 1/4 teaspoon kosher salt

Peacy Mango Smoothie Servings: 1

Heat oven to 400 F. Place mushrooms on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat. Bake 10 minutes. Carefully stir mushrooms and bake 5 minutes until tender. Transfer mush­ rooms to medium bowl. Add wheat berries, green onions and cranberries.

To make dressing: In small bowl, whisk olive oil, orange juice, curry powder and salt; pour over salad. Toss to mix. Serve warm.

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INGREDIENTS 1 cup frozen peach slices 1/2 cup frozen mango chunks 1/2 cup vanilla yogurt 3/4 cup orange juice PREPARATION Combine all of the ingredients in a blender and blend until smooth. Serve immediately.

Recipes provided by inspiredentertainment.com