Jan / Feb 2013

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January/February 2013

What’s Inside

Manopause Nutrition Tips for Seniors New Year’s Resolution Ideas for Kids Do You Have the Winter Blues??

by Dr. Jonathan a. GolDner Top New Year’s Resolutions for Men’s Health Simple Secrets for Dodging Holiday Weight Gain Are You Allergic to Your Pet? Holiday Home Entertaining Made Simple and Satisfying Resolve to Get More Sleep Get Outside with PEEC and MCEEC

January/February 2013 Pocono Healthy Living Magazine © 3

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January/February 2013 Pocono Healthy Living Magazine Š 5

Nutrition Tips for Seniors On-the-Go

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oday’s seniors are leading active lives, filling their time with travel and new experiences. While staying active is great for one’s general well-being and happiness, continuous travel provides many challenges to maintaining a healthy lifestyle.

Good nutrition and regular exercise can keep you feeling great and reduce your risk for diseases such as prostate cancer, diabetes and hypertension. And, as we age, our risk for developing these diseases increases, so it’s especially vital for aging men and women to protect their overall health.

Next time you take a trip, don’t let your health go on vacation too. Here are some wellness tips that will travel as well as your wrinkle-free shirts: n Maybe it’s all that waiting, but something about airports makes people hungrier.

Packing food may be your best bet for a wholesome meal. If you do buy airport food, you may want to couple it with a little exercise. Explore the terminal’s options before settling on the first fast food joint you see. Salads, low-fat sandwiches and smoothies abound, these days. And instead of snacking on high-sodium pretzels or crackers on your flight, opt for an immunityboosting piece of fruit instead.

CONTENT: StatePoint

n On road trips, pack a cooler filled with fresh vegetables, homemade sandwiches and water. If you do stop along the way, try and wait until you can find a rest stop with plenty of healthy food choices. n Incorporate cancer-fighting foods into your daily meals. Evidence from several studies suggests that fish can help protect against prostate cancer because they have

“good fat,” particularly omega-3 fatty acids.

Likewise, a lack of vegetables in the diet is linked to a higher risk of aggressive prostate cancer, according to experts at the Prostate Cancer Foundation. n A buffet can derail a diet quickly. When possible, skip the all-you-can-eat food fest and opt for individual menu items instead.

When you can’t resist a buffet, eat an entire plate of salad before hitting the main dishes. Just be sure to go light on cheese and dressing and heavy on vegetables like broccoli and cauliflower. After the salad, stick with grilled, lean meats and whole grains. Keep the amount of fat you get from red meat and dairy products to a minimum. n When you’re cooking for yourself, you know exactly what’s in your food. Don’t give up that knowledge just because someone else is doing the cooking. Ask how your meals are prepared to avoid certain no-no’s like trans fatty acids, which are found in margarine. n Remember to exercise each day, whether it’s exploring a new location on foot, or taking a swim in the hotel pool. Beyond burning calories, endurance exercises are particularly effective at increasing the body’s natural levels of antioxidants, eliminating inflammatory molecules that drive cancer. n Relax and enjoy your trip. Reducing stress can lead to a longer, happier life.

More wellness tips can be found at www.

PCF.org.

Just as you would never forget your itinerary at home, don’t leave town without your good habits. 

January/February 2013 Pocono Healthy Living Magazine © 7

CONTENT: StatePoint

Healthy New Year’s Resolution Ideas for Kids

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f eating healthier and getting more exercise tops your New Year’s resolution list, consider extending these worthwhile goals to the whole family.

According to the Centers for Disease Control and Prevention, childhood obesity in this country has more than tripled over the past 30 years. But you can help your family get the right nutrition and exercise to stay healthy.

“Not only is it extremely important for kids to get all the vitamins, nutrients and physical activity they need to stay healthy, but habits formed early in life -- both good and bad -- can last a lifetime,” says Dr. Thomas McInerny, president of the American Academy of Pediatrics (AAP).

The AAP is offering some healthy living tips for parents to help kids get on the right track for the upcoming year.

Improving Eating Habits n You may have bad childhood memories of being forced to sit at the table until you cleaned your plate. Don’t perpetuate this method of mealtime management! It sends the wrong message by emphasizing quantity over quality and can lead to significant overeating. Foster a healthier attitude toward food by focusing on what you serve in the first place. n Establish a routine with regular meal and snack times. Always eat meals at the table.

Children who eat meals with their family consume more fruits, vegetables, fiber, calcium-rich foods and vitamins. n Once kids are old enough, encourage self-feeding as much as possible. n Avoid soda, which is full of empty calories or artificial sweeteners. Milk and water are the best drink choices for your child. Offer whole milk or 2 percent milk to children ages 12 months to 2 years old, unless your pediatrician recommends lowfat milk. After age 2, offer low-fat milk. Limit juice to four to six ounces a day. n Kids can be picky at first, but don’t let a refusal of a new food stop you from trying again. Offer new foods multiple times in multiple ways. For infants, you may need to even try 10 to 15 times over several months.

Parents are extremely influential and can serve as a child’s best role model. Eat a variety of foods of different flavors, colors and textures.

Encourage Active Play n Don’t let a full day go by without active play. Take trips to the park, play in the yard, go for walks and make physical activity a part of your family’s daily routine. Reduce the amount of time spent in devices that restrain movement, such as strollers and bouncy seats. n Limit screen time, including TV, video games and computers, to less than two hours a day. Avoid placing computers or television sets in children’s bedrooms so they can get the best sleep possible. n Encourage your kids to take part in sports teams, gymnastic and dance classes, and other activities that will get them moving.

More ideas about healthy living for families can be found at www. healthychildren.org/growinghealthy.

“No matter how old your child is, it’s never too early to establish household routines that foster healthy habits.” says McInerny.  January/February 2013 Pocono Healthy Living Magazine © 9

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Do You Have the Winter Blues??

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by DR. JONATHAN A. GOLDNER, do, fccp, fccm

was at dinner last night with my wife and commented how cold it had become outside.

I was predicting a bad winter weather-wise, but she retorted that it was “not supposed to be so bad this year”.

Not having a “Poor Richard’s Almanac” handy and learning a long time ago not to argue with my wife, I began thinking how nice of a time of year it was. In November we all look forward to Thanksgiving, then shortly thereafter in December, the holiday season is upon us with a quick hop to New Years. That leaves those bleak months of January and February next. They can never go quick enough to get us to March where it hopefully starts to get warm and heralds the start of spring.

What is it about those months? Is it just the cold? Is it the going to work and coming home in the dark? Is it the inconvenience of the snow and ice? I have never been one of those people that liked to ski or be outside in the cold, though you could put me on a beach any day where I could feel the sand between my toes. Was it just a personal preference? Was there some truth to that syndrome we hear about, “Seasonal Affective Disorder” (SAD) where patients are treated with “light” therapy and it makes them happy? I know my

dog frequently will seek out a spot on the carpet where the sunlight warms it. Maybe he and a lot of other animals have the right idea.

So what is Seasonal Affective Disorder? Is there something to it? I felt I owed it to myself and my patients to learn a little more. Being a non-psychiatrist, I had my doubts, which apparently is fairly common even in the healthcare field. But Seasonal Affective Disorder, also known as Winter Blues, Winter Depression, or Seasonal Depression is a mood disorder in which people have normal mental health throughout the year except experience depression in the winter or sometimes even summer, spring or fall months year after year.

Although a lot of healthcare professionals (including myself) were initially skeptical, this condition is now recognized as a common disorder with a prevalence of 1.4% in Florida and 9.7% in northern states such as New Hampshire.

I think what changed my mind about the validity of SAD was tracing the physiology of the disorder. In many species, activity is diminished during the winter months in response to the reduction in available food and the difficulties of surviving in the cold.

Hibernation is an extreme form, but many species that do not hibernate exhibit changes in behavior in the winter. It could be that SAD is an evolved adaptation in humans that is a variant or remnant of a hibernation response to the lack of available food and the cold winter. The tendency to low mood would have been adaptive in reducing the need for calories. We also see a higher incidence of SAD in the northern United States as well as countries in the extremes of the northern or southern hemispheres of the world which makes sense.

There are two main types of the disorder. The most common type is fall-onset SAD which starts in the late fall and goes away in the spring and summer. This is the most common form of SAD. The second type is spring-onset SAD, which is much less common than fall-onset SAD, starts in the spring and goes away in the fall and winter. The symptoms of each type are different depending on which form of SAD a person has developed.

People with fall-onset SAD tend to: • Sleep more than usual • Have a bigger appetite than normal, especially for carbohydrates • Gain weight • Become cranky or irritable continued on next page…

POCONO INTERNAL MEDICINE SPECIALISTS, LTD. William T. Kesselring, Jr. M.D. Jonathan A. Goldner, D.O. Vincent Francescangeli, Jr. M.D. Ralph D. Hawks, M.D. Russell A. Horn, P.A.-C. Jeffrey S. Pallas, P.A.-C. 570.421.8526

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January/February 2013 Pocono Healthy Living Magazine © 11

• Have trouble with their relationships, withdrawing from family and friends • Have lack of energy, difficulty completing tasks or concentrating

People with spring-onset SAD tend to: • Sleep less than usual and have insomnia • Decrease weight and have lack of appetite • Have increased anxiety and irritability Both types should be taken seriously as they can show severe signs of depression including hopelessness and suicide which require emergent professional treatment by a psychiatrist and frequently require hospitalization.

The treatment of Seasonal Affective Disorder includes several possibilities. The first and one of the most effective is light therapy.

This treatment uses a light box that offers a source of light that is far brighter than the usual incandescent bulb. It currently remains the source of some controversy which wavelength of light is the most effective. Additional treatment may be medication in the form of selective serotonin reuptake inhibitors (SSRIs) which are common and generally safe anti-depressants. Over the counter melatonin has been found to be helpful in improving circadian rhythm and sleep disturbances. Last, behavioral therapy in the form of counseling in private, group and occupational therapy has also been useful.

While many of us feel the “winter blues” and may or may not have a case of SAD, there are still numerous things that can be done to feel better as well as battle the common feelings of lack of get-upand-go. It is recommended that you increase exercise to boost your metabolism, lose weight and feel more energized. Another is eating a proper diet and avoiding the high carbohydrate foods that increase your weight. Get some sun by spending more time outdoors, keeping the shades up on your windows and sitting closer to those windows during daylight. Avoid heavy use of alcohol which is a depressant and can actually worsen your mood. Treat yourself to something that you will look forward to such as a weekend away, spending time with family or friends or any special event. Try embracing a winter sport such as sledding, skiing or ice skating which will get you out in the sunlight and into exercising. Even a walk through the snow or the numerous woods and trails in the Pocono Mountains is exercise and helps clears the mind. Getting 7-8 hours of sleep a night also boosts your energy level and improves your mood.

Hopefully this winter will have mild weather as my wife predicts. To me, I am still already looking forward to March and the onset of spring! I wish you all the happiest of holiday seasons and best wishes for a healthy New Year, j.g.

Jonathan A. Goldner, DO, FCCP, FCCM is board certified in internal medicine, critical care, and geriatrics. He is a Clinical Asst. Professor of Medicine with both the Commonwealth Medical College and the Penn State College of Medicine. He is the Chief Medical Executive, Director of Critical Care and immediate past Chief of Staff at Pocono Medical Center, and practices internal medicine with Pocono Physician Associates, Pocono Internal Medicine Specialists

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Love is Pure Love is believing Love is caring Love is thoughtful Love is sharing Love doesn’t hurt Love doesn’t make you cry Love won’t let you fall Love doesn’t lie Love doesn’t cheat Love is kind Love isn’t mean Love is peace of mind Love is a kiss Love is a hug Love is holding hands Love is a bug That grips your soul And won’t let go For the feelings so deep Will always show It is a pure And beautiful sign To know the one I love Is all mine Patricia A. Grego (Patty the Poet)

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January/February 2013 Pocono Healthy Living Magazine © 13

Top

CONTENT: StatePoint

New Year’s Resolutions for Men’s Health

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his year, millions of New Year’s resolutions will be made - and then broken soon after. But there is one resolution that all men should keep: to maintain a healthy lifestyle.

Prostate cancer is the most common non-skin cancer in America, affecting one in six men, according to the Prostate Cancer Foundation. In addition, heart disease killed 26 percent of the men who died in 2006. And half of the men who die suddenly of coronary heart disease have no previous symptoms, according to the Centers for Disease Control and Prevention (CDC).

There are many simple ways men can reduce their risk for life-threatening health conditions. Make a New Year’s resolution to improve your health and better your life with these easy tips.

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Get Checked Sometimes improving your health is as simple as a trip to the doctor. As you age, the likelihood of being diagnosed with prostate cancer increases significantly. Men over 40 should begin discussing their prostate health with a physician. Catching prostate cancer in its earliest stages can greatly improve a man’s chance at survival, so it’s important to be proactive and talk to your doctor about your prostate health. You can learn more about risk factors and prevention on the Prostate Cancer Foundation’s website at www.PCF.org.

431 Main Street • Stroudsburg, PA 18360 Phone: 570-424-6431 • Email: rsr1@ptd.net www.readysetrunpoconos.com

Specialists in Running & Walking

Eat Healthy Choosing healthy snacks and avoiding fatty meals can help reduce your risk of heart disease, diabetes and certain forms of cancer. Foods that are low in saturated fat and dietary cholesterol and high in fiber can help prevent high cholesterol, according to the CDC. Additionally, several studies suggest that eating fish can help protect against prostate cancer because they have “good fat,” particularly omega-3 fatty acids.

Exercise Maintaining a healthy weight is crucial to preventing heart disease. Physical activity will help lower your blood pressure and cholesterol. According to the Surgeon General, adults should engage in moderately intense exercise for at least 30 minutes a day. By maintaining a healthy weight, you will also lower your risk for diabetes.

Relax Don’t sweat the small stuff. Reducing your stress at work and at home can help improve your overall health and lead to a longer, happier life. Seek medical treatment for stress, high blood pressure, high cholesterol and depression. Treating these conditions may save your life and have been shown to improve survivorship in prostate cancer.

These are resolutions to keep. Now is the perfect time to make changes to improve your health.  January/February 2013 Pocono Healthy Living Magazine © 15

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Pocono Living Magazine

Available at Local Businesses and by Subscription Pocono Mts Publications, LLC 1929 North Fifth Street, Stroudsburg, PA 18360 570-424-1000 • pmpubs@ptd.net

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January/February 2013 Pocono Healthy Living Magazine © 17

CONTENT: BPT

Simple Secrets for Dodging Holiday Weight Gain

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he holidays are full of fun activities, tasty treats and plenty of celebration, but being busy and eating all the extras can quickly lead to weight gain. With a few key strategies, it’s surprisingly easy to enjoy the season to the fullest and still avoid Santa’s extra bulge.

Dr. Christopher Mohr is a fitness and nutritional expert who consults for television, print and radio outlets throughout the country. He understands the difficulties of staying health-focused during all the festivities. Mohr offers some good reminders and unique insights on how to avoid gaining extra weight during the holidays.

Eat quality calories “Too many people think that to avoid weight gain you need to avoid calories.

In reality, you need to eat calories to stay healthy, but you need to focus on quality calories,” says Mohr. “Choose foods that are packed with vitamins and nutrients, rather than just empty calories.”

Seek out “real” foods for snacks and meals over processed junk foods full of salt, unhealthy fats, and sugar. The fresher the better, because when foods are minimally processed, they typically retain higher levels of vitamins and minerals. For example, skip the bag of chips and snack on fresh fruits and veggies. When possible, cook meals at home where you can control the ingredients and reduce unhealthy extras like butter, salt and oil.

Manage stress and focus During the holidays, people tend to try to do too much. This quickly leads to stress, which can have many unhealthy consequences, including overeating and weight gain. Being extremely busy also can lead to convenience eating, where you hit up the nearest fast food restaurant to save time, rather than head home to cook a nutritious meal.

“Remember to stay focused during the holiday season and take breaks,” reminds Mohr. “If you’re too stressed, you will be more likely to eat unhealthy foods and get less sleep. That combination may compromise your immune system. The last thing you want is a few extra pounds and a bad cold at the conclusion of the holidays.”

Support a healthy metabolism “In order for your metabolism to function as efficiently as possible, you need to fuel your body regularly,” Mohr explains. “That means you need to eat balanced meals and take supplements that support your metabolism.”

He advises to never skip breakfast, no matter how busy you are. Breakfast jumpstarts your metabolism and helps it function well all day. Additionally, consider taking a fish oil supplement that supplies the body with essential omega-3 fatty acids.

“Studies show that omega-3s support a healthy metabolism,” Mohr says. “People generally know about the health benefits of omega-3s to brain and cardiovascular health, but they are surprised to find out a high-quality fish oil supplement, like Ultimate Omega-D3 from Nordic Naturals, helps keep your metabolism functioning well.”

cut out other extras you don’t like as much. Remember, just because it’s being served doesn’t mean you need to eat it.

Cut out high-calorie items like sauces and gravies, and holiday beverages like cocoa and eggnog. You’ll get to enjoy that one item you look forward to all year and, by avoiding others you care less about, you won’t risk holiday weight gain.

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elebrating the season to the fullest doesn’t mean you need to end the year with a few extra pounds. Follow these expert tips and you’ll enjoy the holidays and start 2013 looking and feeling healthy.

Indulge strategically “Deprivation isn’t a good weight-loss strategy, and it certainly isn’t much fun during the holiday season. Instead of avoiding all the candy, cookies, and rich foods served at festive gatherings, think of your own personal strategy before you go to an event,” Mohr says.

He suggests picking just one item you love, such as Granny’s apple pie or Aunt Jude’s stuffing, and let that be your one-time no-guilt holiday indulgence. In exchange, January/February 2013 Pocono Healthy Living Magazine © 19

Are You Allergic to Your Pet?

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Breathe easy—you can still keep your animal companion!

Although more and more people are discovering the beneficial effects of owning a furry bundle of joy, the fact remains that roughly 15 to 20 percent of the population is allergic to animals. The result? Countless owners in unhappy, unhealthy situations— and their beloved pets are the cause!

Allergen is the medical term for the actual substance that causes an allergic reaction.

Touching or inhaling allergens leads to reactions in allergic individuals. Symptoms can include red, itchy, watery eyes and nose; sneezing; coughing; scratchy or sore throat; itchy skin, and most serious of all, difficulty breathing.

The most common pet allergens are proteins found in their dander (scales of old skin that are constantly shed by an animal), saliva, urine and sebaceous cells.

Any animal can trigger an allergic response, but cats are the most common culprits.

People can also become allergic to the urine, dander and saliva of exotic pets such as ferrets, guinea pigs, birds, rabbits and rodents. There is no species or breed to which humans cannot develop allergies. Fur length and type will not affect or prevent allergies. Certain pets can be less irritating than others to those who suffer from

allergies, but that is strictly on an individual basis and cannot be predicted.

Once the diagnosis of a pet allergy is made, a physician will often recommend eliminating the companion animal from the surroundings. Heartbreaking? Yes. Absolutely necessary? Not always. Keep in mind that most people are allergic to several things besides pets, such as dust mites, molds and pollens, all of which can be found in the home. Allergic symptoms result from the total cumulative allergen load.

That means that if you eliminate some of the other allergens, you may not have to get rid of your pet. (Conversely, should you decide to remove your pet from your home, this may not immediately solve your problems.)

You must also be prepared to invest the time and effort needed to decontaminate your home environment, limit future exposure to allergens and find a physician who will work with you. Our three-part program follows:

Improving the Immediate Environment n Create an allergen-free room. A bedroom is often the best and most practical choice.

By preventing your pet from entering this room, you can ensure at least eight hours of freedom from allergens every night. It’s a good idea to use hypoallergenic bedding and pillow materials. n Limit fabrics. Allergens collect in rugs, drapes and upholstery, so do your best

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to limit or eliminate them from your home. If you choose to keep some fabrics, steam-clean them regularly. Cottoncovered furniture is the smartest choice, and washable blinds or shades make good window treatments. n Vacuum frequently using a vacuum equipped with a HEPA (high-efficiency particulate arresting) filter or a disposable electrostatic bag. Other kinds of bags will permit allergens to blow back out of the vacuum. n Install an air purifier fitted with a HEPA filter. Our modern, energy-efficient homes lock in air that is loaded with allergens, so it’s smart to let in some fresh air daily. n Use anti-allergen room sprays. These sprays deactivate allergens, rendering them harmless. Ask your allergist for a product recommendation. n Clean the litter box frequently. Use lowdust, perfume-free filler. Clumping litter is a good choice. n Dust regularly. Wiping down the walls will also cut down on allergens. n Invest in washable pet bedding and cages that can be cleaned often and easily.

Decontaminating Your Pet n Bathe your pet at least once a week. Your veterinarian can recommend a shampoo that won’t dry out his skin. Bathing works to wash off the allergens that accumulate in an animal’s fur. n Wipe your pet with a product formulated to prevent dander from building up and flaking off into the environment. Ask your veterinarian to suggest one that is safe to use on animals who groom themselves.

Taking Care of Yourself

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n Note any symptoms of dermatitis exhibited by your companion animal. Dermatitis often leads to accelerated skin and fur shedding, which will up your allergen exposure. n Brush or comb your pet frequently. It’s best to do this outdoors, if possible. (The ASPCA does not recommend keeping cats outdoors, so make sure your feline is leashed if you take him outside.)

n If possible, have someone other than yourself do the housecleaning, litter box work and pet washing, wiping and brushing. If you must clean the house or change the litter, be sure to wear a dust mask. n Wash your hands after handling your companion animal and before touching your face. The areas around your nose and eyes are particularly sensitive to allergens. n Designate a “pet outfit” from among your most easily washed clothes. Wear it when playing or cuddling with your companion, and you’ll leave other clothing uncontaminated. n Find a physician, preferably an allergy specialist, who will make sure that your pet is the cause of your allergies and will help alleviate your symptoms. Medications and immunotherapy (desensitizing shots) can often allow you and your companion animal to remain together happily ever after. 

January/February 2013 Pocono Healthy Living Magazine © 21

Holiday Home Entertaining Jeffrey R. Wert Made Simple and Satisfying D.M.D., P.C.

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570.629.1570 • drwert@ptd.net www.drwert.com 22 Pocono Healthy Living Magzine © January/February 2013

he pressure to host the perfect party can take all the joy out of what is supposed to be a fun and memorable occasion with friends and family. But holiday entertaining doesn’t have to equal stress. By planning ahead and simplifying your party plans, you can host a fun, festive get-together that you’ll remember for holidays to come.

Take the headache out of entertaining this season with tips to make your holiday gathering simple and satisfying.

1

Get your deep cleaning done the week before your party.

Make a list of the labor-intensive housework and get the big stuff out of the way so you can focus on the party’s finishing touches.

2

Forego paper invitations. Use electronic invites or create an event page on Facebook. It’s free and easy, and makes RVSPing a mere click of a button for your guests. Online invitation sites like eVite, Pingg and Cocodot offer plenty of beautiful, free and customizable invitation options.

3

Forget elaborate dishes and desserts. Fondue is the easiest way to create an instant, no-fuss party. Try Velata - a simple, new way to enjoy fondue. Velata fondue warmers use a 25-watt bulb inside a decorative warmer to keep Velata premium Belgian chocolate at the perfect temperature with no stirring, messy fountain or open flame. Simply buy some dippables (or ask your guests to bring their favorites such as marshmallows or pretzels), melt Velata chocolate in the microwave, pour it into the warmer dish and gather around the table.

4

Borrow some decoration inspiration. A few simple and tasteful centerpieces are all it takes to make your party look pulled together and chic. Pinterest provides a wealth of decor ideas for prospective party hosts. Or use what you already have. Glass jars filled with colorful ornaments or pinecones, beautiful holiday cards on display, or even an old wreath made fresh with ribbon or glitter can look terrific in the time it takes to tie a bow.

5

Delegate and collaborate. Designate a DJ, put someone in charge of drinks, station a friend near the door and consider paying high school students to be your clean-up crew. Delegating tasks takes weight off your shoulders, makes others feel needed and gives you a chance to enjoy your party.

6

Roll with the punches. Drinks will be spilled. Guests will show up early. But it’s not about perfection. Have fun, make new memories and, above all, celebrate the season with people you love.

January/February 2013 Pocono Healthy Living Magazine Š 23

Wear your support for the Stroud Greenway A swirl joins water, land, and air with its living resources in a beautiful portrayal of the value of open space preservation in the Poconos. In one simple yet elegant flourish, the design captures the Stroud Greenway, the interconnectedness of its ever-present cycle of life and all we cherish…

The Friends of Stroud Region Open Space and Recreation Commission has engaged the renowned Liztech Gallery to produce a custom broach depicting some of the remarkable resources and features of the region.

Working to help preserve and protect open space within the Brodhead, McMichael, and Pocono Creeks Greenway system, the Friends group supports recreational, educational, environmental, and cultural opportunities for all who live and work in the Stroud Region.

Celebrating Our 70th Year in Business -

Liztech’s custom design is offered to the public as a means to help support the work of the Friends, and is available at the Day Street Community Center, 15 Day Street, East Stroudsburg. Please make checks payable for $70 to Friends of Stroud Region Open Space and Recreation. For more information, call 426-1512.

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24 Pocono Healthy Living Magzine © January/February 2013

January/February 2013 Pocono Healthy Living Magazine Š 25

There are many popular New Year’s resolutions that quickly come and go: eating healthy, losing weight, managing stress and saving money. In 2013, why not focus on one health change you’ll enjoy sticking to... getting more sleep.

According to the National Sleep Foundation, the average American sleeps about six hours and 55 minutes per night during the week, and 15 percent of adults sleep less than six hours per night.

26 Pocono Healthy Living Magzine © January/February 2013

CONTENT: StatePoint/ PHOTO: © Konstantin Yuganov - Fotolia.com

Th is New Yea r, Resolve To Get More Sleep

“Lack of sleep can take a significant toll on your overall health and interfere with some of your daily activities,” said Dr. Michael Thorpy, director of the Sleep-Wake Disorders Center at the Montefiore Medical Center in New York.

Almost everybody has trouble sleeping now and then, but many Americans experience significant problems getting to sleep or continually wake up in the middle of the night and can’t fall back asleep.

Such problems may be clinical symptoms of insomnia.

According to the National Sleep Foundation, if you have trouble falling asleep at night or staying asleep, or you wake up in the morning feeling unrefreshed, you may be suffering from insomnia.

Insomnia can affect people in different ways. Some sufferers have trouble initially getting to sleep, while others wake up in the middle of the night and have difficulty falling back asleep.

To help you get better sleep this year, Dr. Thorpy suggests these simple tips: W Set and stick to a sleep schedule. Establish a regular bedtime and wake time.

W Set aside time at night to “wind down.” Spend some quiet time before bedtime. Such activities as watching TV, using the computer or working right before bedtime, or in the bedroom, can make it harder to fall asleep.

W Avoid caffeine and alcohol before bed.

W Exercise regularly. Just don’t exercise rigorously near bedtime and check with your doctor before starting an exercise regimen.

W Don’t clock-watch. If you awaken in the middle of the night and stay in bed, don’t lie there staring at the clock. And don’t watch TV or use your laptop or cell phone, because these technologies stimulate the brain, making it tougher to fall back to sleep.

If these tips don’t help, speak with your healthcare professional to help determine if you are suffering from insomnia and require treatment.

More information regarding insomnia is available at the National Sleep Foundation website at www.sleepfoundation.org. 

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Get Outside with Pocono Environmental and Monroe County Environmental Education Centers The Monroe County Conservation District’s Environmental Education Center, at Kettle Creek Wildlife Sanctuary on Running Valley Road near Bartonsville, offers many educational programs year-round. The building is open Monday - Friday, 8am 4:30pm and most Saturdays from 9am - 1pm. They can be found on the internet at www. mcconservation.org and their phone number is 570-6293061. Also, over 2 1/2 miles of maintained and well marked trails at the sanctuary are open for public use year-round, 7 days a week.

Art Opening: Gary & Nancy Embich Saturday, February 2 “Watercolor & Photography - a Great Mix” Gary’s licensed Smokey Bear art depicts unique landscapes across the US. Nancy’s photography captures nature in the backyard and beyond.

Opening Reception: 11 a.m. to 1 p.m.

Snowshoe Hike at Skytop Sunday, February 3 Winter is an excellent time to learn about the critters of the Poconos while enjoying the beautiful ecosystems that surround us. Join Environmental Educator Karen N. Boyle and Kimberly Matthew, Activities Director at Skytop, for a snowshoe hike. This two hour excursion will begin at 1 p.m.

Participants meet at Skytop at 12:45 p.m. Cost: $8/non-members, $5/EE Center members and children under 12. Skytop snowshoe rental $10/ Adult, $6/Child. Dress in layers and preregistration required by Friday February 1.

Beginner Winter Fly Tying Course Saturdays, January 5, 12, 19 Sign up for this fabulous three-week beginner basic fly-tying course spearheaded by Scott Cesari. It will be held at the EE Center from 9 a.m. to 12 noon and instruction is free. There is a $15/material cost. Please contact Tom at (570) 236-1734 to register. Space is limited!

Intermediate Winter Fly Tying Course Saturdays, February 9, 16 Sign up for this fabulous two week intermediate fly-tying course spearheaded by Scott Cesari.

(Note: Attendance to beginner classes required.)

It will be held at the EE Center from 9 a.m. to 12 noon and instruction is free. There is a $15/ material cost. Please contact Tom at (570) 236 1734 to register. Space is limited!

Beginning Birding Saturday, January 5, 10 a.m.

Learn what it takes to become a birder with Environmental Educator, Darryl Speicher. Cost: $5/non-member, $3/EE Center member and children under 12.

Snowshoeing at Skytop Mondays, January 7, 14, 28 Winter is an excellent time to learn about the critters of the Poconos while enjoying the beautiful ecosystems that surround us. Join Environmental Educator Karen N. Boyle and Kimberly Matthew, Activities Director at Skytop, for a snowshoe hike. This two hour excursion will begin at 1 p.m. Participants meet at Skytop at 12:45 p.m.

Cost: $8/non-members, $5/EE Center members and children under 12. Skytop snowshoe rental $10/Adult, $6/Child. Dress in layers and pre-registration is required.

Winter Bog Walk “The Scoop on Squirrels”

Eagle Watch

Saturday, January 12 Love ‘em or hate ‘em, they’re here to stay! Join Environmental Educator Jenifer Rituper from 10 to 11 a.m. to learn all there is to know about our four species of squirrels and go on a squirrel search at the Wildlife Sanctuary. Cost: $5/non-members, $3/EE Center members and children under 12.

Fridays, January 25; February 1, 8, 15 The EE Center will offer field trips to the Upper Delaware River in search of resident and wintering bald eagles. This scenic region offers excellent opportunities for observing these stunning raptors.

Participants will join Environmental Educator Brian Hardiman and meet at the Center at 8:30 a.m. and return 5:30 p.m. Cost: $20/non-member, $14/EE Center member and includes van transportation. Pre-registration and payment are required and limited. Refunds will be given only if notification is made at least one week in advance.

Participants should pack a lunch and binoculars and dress appropriately for the weather. Stops will be made for coffee and snacks.

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Sunday, February 10 The Bog in winter is much different compared to any other time of year. Join an Environmental Educator at 1 p.m. at the Bog parking lot and take a 2 ½ hour journey into the winter Bog environment. Participants should dress for the outdoors and possible snow covered trails. Cost: $5/non-member, $3/EE and Nature Conservancy members and children under 12. Pre-registration is required for this program by Friday, February 8, 2013. Directions: Route 611, at the light at the Tannersville Inn turn onto Cherry Lane Road.

The parking lot is 1.9 miles on your right from Route 611.

“Tapping Trees’ Saturday, February 16 Join Environmental Educator Jenifer Rituper to learn everything you need to know about tapping maple trees in your own yard and turning the collected sap into delicious syrup from 10 to 11 a.m.! Cost: $5/non-members, $3/EE Center members and children under 12.

Owling at Kettle Creek Saturday, February 23 Everyone knows that owls are nocturnal, flying about and doing what owls do under the cover of darkness. But where are they during the day?

Learn where and how to look for these secretive birds on their daytime roosts during this hike at Kettle Creek from 10 a.m. to 12 noon with Environmental Educator Brian Hardiman. If we’re lucky, we may even find an owl or two! Cost: $5/ non-member, $3/EE Center member. Dress for the weather.

The Pocono Environmental Education Center (PEEC) is located on Briscoe Mountain Road in Dingmans Ferry, off Route 209 in the Delaware Water Gap Recreation Area. The winter office hours are Monday through Friday, 9am-4pm, Saturday 10am-2pm, and closed on Sunday, but trail maps are available. Their website is www. peec.org and the phone number is 570-828-2310.

Cross Country Skiing Saturday mornings 9:00am-11:00am, January 5, 12, 19, 26 and February 2, 9 Sunday afternoons 1:00pm-3:00pm January 6, 13, 20, 27 and February 3, 10

$20 adult / $10 child. Beginner lessons provide a chance to enjoy the winter woods. Skis & boots provided - register w/shoe size to guarantee a spot!

“National Bird Day” Saturday, January 5 – 1:00-3:00pm Free for members / $5 for non-members .

Celebrate our winged friends! Learn about a variety of birds on a short hike. Binoculars & field guides provided.

Animal Tracking Saturday, January 12 — 10:00am-12:00pm Sunday, January 20 – 10:00am-12:00pm Free for members / $5 for non-members . Animals leave behind clues that give us glimpses into their lives. Explore our natural areas for signs of wildlife.

Dr. William Martin ChiropraCtiC It’s Easier to Stay Well than to Get Well Maintain your Health through Chiropractic

Winter Wonderland Walk Sunday, January 13 – 10:00am-12:00pm Sunday, January 27 – 10:00am-12:00pm Free for members / $5 for non-members. Learn how different plants and animals survive the winter. Join us on a hike and experience PEEC in the winter.

1015 Congdon ave.

Stroudsburg, pa 18360

570-421-2977 Adjusting to the Flow of Health

Eagle Watch Saturday, January 26 – 9:00am-3:00pm Saturday, February 2 & Sunday, February 3 – 9:00am-3:00pm $25. Join Jan Lakuta on a trip north in search of eagles. Visit the Mongaup Reservoir, the Delaware River, and the Eagle Institute to look for winter residents and nesting pairs. Bring a lunch and camera, and dress in warm layers. Call by January 19 to reserve a seat in the van.

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Animal Tracking Saturday, February 9, 2013, 10:00am - 12:00pm Free for members / $5 for non-members. Animals leave behind clues that give us glimpses into their lives. Explore our natural areas for signs of wildlife.

Winter Waterfalls Saturday, February 9, 1:00pm - 3:00pm Sunday, February 10, 1:00pm - 3:00pm $20. This is a great time of year to enjoy the waterfalls. See them as they cascade down through chunks of frozen ice and snow. Dress warm, wear sturdy boots, and bring a camera!

Call within a week of the program to reserve a seat in the van.

Family Ice Fishing Sunday, February 10 – 9:30am-12:00pm $15 child /$10adult. Learn the basics of ice fishing and try your luck on our ponds. We provide all of the equipment. Dress in warm layers. No fishing licenses required. Spaces limited. Call to reserve your spot!

“Winter Wonderland” Family Nature Getaway Weekend President’s Day weekend: February 15 – 18 Adults $210 / 25% off ages 7-10 / 50% off ages 4-6 / free under 3. Bring your friends and family to experience PEEC in the wintertime. Cross country skiing, animal tracking, nature hikes, crafts, campfire and more! Price includes three nights of lodging and meals from Friday dinner to Monday lunch. Join us for a wonderful winter weekend! Commuter and day rates available – call for details.

Introduction to Orienteering

PHOTO: “Zachy’s Pond” by Victoria Pstragowski

Sunday, February 24 – 10:00am-12:00pm $5. Learn to use a map and compass on our orienteering course. We provide the equipment and teach you the basics.

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