knowledge, nutrition, fitness and fun JAN/FEB 2017
Get charged!
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FEBRUARY IS HEART HEALTH MONTH!
To prevent heart disease: 1. Don’t smoke 2. Exercise regularly 3. Eat lots of fruits and vegetables 4. Maintain a healthy weight
Signs of a heart attack: 1. Pain areas: in the area between shoulder blades, arm, chest, jaw, left arm, or upper abdomen 2. Pain types: can be like a clenched fist in the chest 3. Whole body: dizziness, fatigue, lightheadedness, clammy skin, cold sweat, or sweating 4. Gastrointestinal: heartburn, indigestion, nausea, or vomiting 5. Also common: anxiety, feeling of impending doom, sensation of an abnormal heartbeat, shortness of breath, or shoulder discomfort
Do you have/or have you renewed your CPR card? If you are a non-union MacMillian and you are interested in getting or renewing your C.P.R. card contact me at monika.katona@ macmiller.com
MAINTAIN (OR LOSE) NOT GAIN CHALLENGE
Now that the temptations of holiday cookies are behind you it’s smooth sailing to the finish line, or is it? Remember, the challenge ends AFTER the Super Bowl! See you at the final weigh in on February 6th, 2017.
Beat the winter blues While winter activities deliver some enjoyment, for many people that’s not enough to counteract the melancholy caused by long months of dreariness and gray skies. Minimal sunlight can mean major “blahs”. Yet, if one takes certain steps, things will begin to look brighter! Here are some suggestions: GET COLORFUL: This is a way to trick your brain into thinking that it’s sunny and beautiful outside even though there’s a blizzard shutting down the town. So make a conscious effort to wear bright green, purple, blue, and pink – at the very least, these garish colors will divert attention away from the gray. STOCK UP ON VITAMIN D: Since we get most of our vitamin D from the sun, it’s a good idea to take a vitamin D supplement during the winter months. Certain foods are good sources of vitamin D, including cod liver oil, swordfish, salmon, tuna, milk, yogurt, sardines, eggs, and cereals fortified with vitamin D. CATCH UP ON BOOKS & MOVIES: Winter is a great time to get to those books and movies you’ve been meaning to read and watch. Give yourself a lofty goal – like reading the classics you’ve always wanted to, or the top 10 alltime classic movies you have never seen. And, include some comedies to keep you laughing! TRY SOMETHING NEW: Research shows that trying something new essentially rewires our brain. Take advantage of your days indoors to learn a new musical instrument, or maybe cook up something different for dinner. START A PROJECT: Odds are you have no shortage of indoor home projects that need to be done. Winter is the perfect time to take those on… declutter the house, paint some rooms, organize files. These are productive activities that will take your mind off the winter doldrums. EAT WINTERY FOODS: If you have a slow cooker, winter is a great time to experiment with tasty moodboosting soups and stews. Try squash, eggplant, sweet potatoes, and turmeric. SIT BY THE FIRE: There aren’t many activities more relaxing than sitting by a fire. Just watching the glow of the embers and warming your body is soothing. And if you don’t have a fireplace, find a local coffee shop, and borrow theirs – that’s what it’s there for!
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RESOLVE TO SAVE
With the new year comes typical resolutions. That can be a good thing if you commit to making them happen. The most valuable resolution is a pledge to save money. Here are some recommendations to help bolster your bottom line:
DIVVY UP UNEXPECTED INCOME
GET ON YOUR OWN PAYROLL
It’s thrilling to get extra cash – whether a gift or a bonus at work. Try using the rule of thirds to determine how to use it. Use one third to pay down any debt; another third into savings or investment; the final third to make a home or personal improvement. It’s the smartest way to handle your windfall.
When you pay your bills, add one more to the pile. Write a check payable to you. Setting aside an amount for investment will enhance your retirement account. A rule of thumb would be 6 percent or higher.
HAVE AN EMERGENCY FUND Life always throws curveballs at us. Things like car repairs, medical bills, or even job layoffs. So to avoid being driven into big debt in these scenarios, create an emergency stash that you can access easily.
“ WE’RE GOING TO HAVE TO CUT BACK. THESE SINGING LESSONS FOR THE KIDS, FOR INSTANCE.”
STICK TO A BUDGET Take the time to create a detailed home budget. Gather up income and expense information, and use a worksheet to total the income and expenditures. Then assess the results; identify ways to pay down debt or increase savings.
FOLLOW IMPORTANT FINANCIAL RULES Here are some guidelines for better financial health:
y The price of your home should not be more than 2.5 times your annual gross household income
CUT UP THE ATM CARD
y Your total monthly debt payments
It’s easy to slap your ATM card down for those impulse purchases – and it adds up. Instead, figure out your weekly budget, take out the needed cash from the bank, and only use that amount. You’ll enjoy a higher level of spending discipline and significant savings.
should not be more than 35 percent of your monthly gross income
y To retire comfortably, your nest egg should be about 20 times what you want your annual income to be
Recipe Kale & Quinoa Salad IN GRE DIE N T S
DIREC T IO N S
1/2 to 1 bunch Lacinato kale (also called Tuscan kale), washed, stems removed and leaves cut into 1-inch strips
Steep the kale in hot water in a large bowl until it turns slightly brighter, 1 to 2 minutes. Remove and pat dry.
3 tablespoons red wine vinegar Kosher salt and freshly ground black pepper
In a small bowl, combine the vinegar and a pinch of salt and freshly ground pepper. While whisking, slowly drizzle in the olive oil.
1/4 cup crumbled goat cheese
Pour half the dressing over the kale in a large bowl. Massage the kale leaves with your hands. Add the quinoa, tomatoes and more dressing and toss together with 2 spoons. Mix in the goat cheese and pine nuts. Transfer the salad to a serving dish. Allow to sit for 20 minutes before serving.
1/4 cup toasted pine nuts
Total Time: 55 min | Prep: 35 min | Inactive: 20 min
3 to 4 tablespoons extra-virgin olive oil 1 cup cooked white quinoa 1 cup cherry tomatoes, halved
Yield: 4 to 6 servings
RECIPE SOURCE: FOODNETWORK.COM, CONTRIBUTED BY VALERIE BERTINELLI
TO FIND OUT MORE ABOUT YOUR HEALTH AND WELLNESS, CONTACT MONIKA.KATONA@MACMILLER.COM.
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