April 2014

Sanford Center for Health and Well-being

FRESH SQUEEZED LIVING

A cooking, nutrition and well-being newsletter Live smarter. Age better.

CALENDAR OF EVENTS Join Sanford Center for Health and Well-being for empowering health events all month long Gourmet Guys April 6, 4:30-7:30 p.m.

Active Generations, 2300 W 46th St, Sioux Falls Join Sanford cardiologist Tom Stys, MD as he cooks up a healthy barbeque pulled pork recipe. Come sample appetizers, sides, salads, main dishes and desserts.

Fit for 2: Healthy Choices for Mom and Baby Pregnancy Cooking Class April 15, 6 p.m.

Sanford Center for Health and Well-being If you’re pregnant, or just thinking about a baby, this class is a great way to get your pregnancy off to the right start. $10 per person

APRIL IS NATIONAL STRESS MONTH April 2014 Issue 4 Physical wellness is about taking care of your body for optimal health and functioning, making good choices about nutrition, physical activity, illness prevention, sleep and stress. Yet too much stress wreaks havoc on our bodies and impairs our physical wellness.

In fact, it’s estimated that 75-90 percent of all doctor visits are due to stress-related complaints. Acute stress, such as witnessing an accident or being stuck in a traffic jam, causes the adrenal glands to produce cortisol and adrenaline, which in turn speed up your heart rate, raise blood pressure, increase blood flow to the muscles and cause the liver to release glucose.

This is our “fight or flight” response.

Chronic stress, on the other hand, such as financial difficulties or problems at work, causes our bodies to be on high alert all the time. This can eventually lead to high blood pressure, weakened immunity, heart problems and stomach problems.

• Laugh it off Children laugh over 300 times a day, while adults laugh only 15 times. Laughter lowers stress hormones.

• Eat it up Eat a variety of fruits and veggies, low-fat dairy, lean protein and whole grains to provide your body with the nutrients it needs and avoid overloading it with ones that it doesn’t.

• Breathe it out Breathing deeply – in your nose and out your mouth – supplies the body with adequate oxygen and helps slow heart rate.

Need a way to break the cycle of stress? Join us for yoga every Monday and Thursday at 3:30 p.m. and 4 p.m. Classes are free.

So how can we manage stress?

• Work it out Find ways to be physically active every day.

Exercise causes the pituitary gland to release endorphins, which help ease anxiety.

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FEATURED PRODUCT Head Aide is a roll-on essential oil blend that eases stress and relieves tension headaches. During the month of April, receive 10% off Head Aide when purchased at our Wellness Store.

(605) 312-2150 (888) 996-4673 sanfordhealth.org, keyword: live smarter

MASSAGE: AN ANTIDOTE TO STRESS

AROMATHERAPY IS AN OPTION FOR STRESS RELIEF

When getting rid of stress, some look to exercise, hobbies or vacations. Another method that should be added to that list is massage. A trained therapist releases endorphins through massage, so your body starts to heal from stress naturally. Most of the population carries stress in their neck and shoulders, while others carry it in their lower back. When we are stressed, it is a natural response to bring our shoulders forward into a protective stance.

When this happens, our muscles constrict and don’t always relax. That’s when “knots” occur.

Science is now confirming what has been known for centuries: essential oils that are used in aromatherapy have healing properties on both the physical and emotional levels. We can all relate to how fresh baked bread, warm chocolate chip cookies or a flower garden smells and makes us feel. So why not try using pure essential oils to relax, destress and soothe those aching muscles?

A full body massage is the best way to fight stress, since every muscle gets worked. Working just the neck and back muscles is also very beneficial. A massage therapist can spend extra time on those tight, “knotted” muscles.

Another area that massage can help relax is the face and scalp.

When stressed, we tend to clinch our jaws and grind our teeth.

We get tension headaches from tightening our facial muscles.

So the next time you feel yourself getting stressed, take a deep breath, enjoy some relaxing activities and get a massage.

These essential oils can be used in several different ways including in baths and massages, for inhalation and some for oral intake.

Different oils have different properties, so some are better for certain effects and conditions. For instance, lavender is wonderful in a bath for relaxation.

Bergamot – an essential ingredient to Earl Grey tea – can be put into any type of tea for relieving anxiety and stress. Mandarin is another stressrelieving oil that can be massaged onto the skin using a carrier oil or lotion. There are numerous other oils and oil blends that have relaxing and stress-relieving properties.

Are you interested in learning more? Visit with our experts and check out our entire line of oils at our Wellness Store.

Thank you volunteers!

April is National Volunteer Month.

We want to take a moment to recognize all our hard-working volunteers and say a big “thank you” for all you do to help us!

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TAME YOUR EMOTIONS, NOT YOUR HUNGER TO AVOID OVER-EATING EMPLOYEE WELLNESS FACT Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight loss efforts.

These triggers may include unemployment, financial pressure, health problems, relationship conflicts, work stress and fatigue.

To stop emotional eating:

• Tame your stress • Get support • Don’t deprive yourself • Fight boredom • Snack healthy • Keep a food diary • Take away temptation • Learn from setbacks • Have a hunger reality check

(605) 312-2150 (888) 996-4673 sanfordhealth.org, keyword: live smarter

Sometimes stress can cause you to turn to food for comfort. This is called emotional eating, where you eat to feed a feeling rather than a growling stomach. In fact, experts estimate that nearly three-quarters of overeating is caused by emotions. Unfortunately, emotional eating doesn’t fix your stress; it usually makes you feel worse.

Going through the ups and downs of life, many people learn that food can bring comfort. In the long run, though, eating in response to stress or emotions can have a negative impact on the body.

Not only do you tend to overindulge, causing unnecessary weight gain, but you also don’t learn how to effectively cope with stress and feelings. Instead, you rely on food to get you through.

vicious cycle of overeating. Keeping a food journal, including details such as what you ate and why you ate it, can help you learn these triggers. Once those triggers are found, break the habit. Find other activities to keep you busy when you start to reach for food due to stress or emotions.

If you listen closely to your body, it will let you know when it needs to eat. Your stomach will begin to grumble and your energy level will begin to drop.

When you do eat for hunger, savor the food, eat slowly and be mentally present when eating. Turn off distractions, such as televisions and mobile devices.

When you are able to resist emotional eating, reward yourself. Go buy those shoes you have been wanting or take a vacation. Rewarding yourself will increase the likelihood of continuing your new healthy habits.

If you can learn what triggers you to eat emotionally, you can end that

DEFEAT DIABETES MONTH The month of April is about defeating diabetes, and one of the best ways you can do this is by taking one small step every day of this month toward healthier living. Need some ideas?

Consider these: try a new fruit or vegetable, take the stairs, park in the last row, cook with a new whole grain, go to a new exercise class, get outside and walk and reduce your daily screen time.

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HAPPY FEET

ACHIEVING FOOT HEALTH WITH REFLEXOLOGY Reflexology is an ancient Chinese practice that focuses on the feet, based on the belief that areas on your feet correspond to other parts of your body. During reflexology, a therapist uses thumb or finger pressure on those reflex points to help heal or reduce symptoms. A typical session lasts thirty minutes and it may take several treatments to see results. Reflexology has many benefits, including stress reduction and increased energy. Even digestion problems and tension headaches can be improved with reflexology.

April is Foot Health Awareness Month.

This may seem like an odd tribute to a body part that doesn’t usually get much press. Feet don’t seem to have anything to do with our vital organs, like the heart or kidneys… or do they? We don’t often think much about our feet beyond finding fashionable shoes. But we should!

Feet are actually an amazing body part and they can often be a mirror to your health.

Humans are the only mammal that has the ability to balance and walk on two feet all the time. There are 26 bones, 20 muscles, 107 ligaments and a whole lot of physics involved in keeping people upright and mobile. What an important job!

Maintaining our foot health can mean the difference between being independent or become dependent on others for assistance. Many symptoms of serious and even life-threatening health conditions can be seen in your feet. Here are just a few examples: • Swelling in the ankles and feet can happen when the heart is not pumping well or when the kidneys are not working as they should.

• Bluish or pale feet and toenail beds can be a sign of blockage in the arteries leading to the legs and feet. It can also signal poor circulation, which can result in open sores that do not readily heal, infections and even amputation.

• Redness or rashes on the feet may be signs of infection, or perhaps an immune system that is compromised.

• Numbness, tingling and stabbing or shooting pain are signs of neuropathy, or nerve damage.

This can be the first sign of diabetes for some patients.

Now that you understand the importance of feet, what should you do? Check your feet daily for changes and signs of problems and report any swelling, color changes, pain, numbness, tingling, redness or sores to your doctor. Wear shoes that fit with a ½ thumb to one thumb’s space at the end of the shoe. Make sure your shoes are wide enough for your feet (all those ligaments tend to relax as you age and your feet may get wider and longer). Keep your feet moisturized, but keep the space dry between your toes to prevent fungus (also known as athletes’ foot). If you have diabetes, get your feet checked at least once a year by a foot specialist.

If you need assistance with toenail and foot care, make an appointment with a foot care nurse in your area.

WANT TO TREAT YOUR FEET? GIVE YOURSELF A “FOOT FACIAL”!

Homemade Foot Facial Mix together 5T kosher salt (course), 1T olive oil, the zest of 1 lemon and 1T fresh mint. Massage the paste onto feet. Leave on for 5 minutes, then scrub and wash off.

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CELEBRATE GARLIC DAY ON APRIL 19 In honor of this culinary necessity, learn now to roast your own garlic. To do so, preheat the oven to 325°F. Cut off the top ¼ of whole garlic heads, drizzle with olive oil, sprinkle with salt and pepper and place on a foillined baking sheet. Cover the whole pan with foil and bake until garlic is very tender (60-90 minutes).

Cool slightly, and then squeeze the whole head to get the garlic out.

Enjoy in salad dressings, sauces and more.

(605) 312-2150 (888) 996-4673 sanfordhealth.org, keyword: live smarter

CELEBRATE NATIONAL GARDENING MONTH

CREATE YOUR OWN CULINARY HERB GARDEN Gardeners know, and research confirms, that nurturing plants is good for us: attitudes toward health and nutrition improve, kids perform better at school and community spirit grows. Are you holding back because you don’t have a green thumb? Why not start small with an herb garden?

Not only will herbs take the flavor of your cooking from “zero to hero,” but they are also attractive and add color, texture and aroma to food. As plants, they tend to brighten up and beautify the space they occupy.

If you’re ready to start growing a culinary herb garden, here are some steps to get you started.

so you can quickly incorporate your herbs into the foods you are preparing.

You can also grow herbs in containers on the deck or patio. Find a sunny spot, because most herbs prefer full sun.

Soil Most herbs grow best in welldrained, fertile soil. Amending your soil with compost and mulch will help. If your garden soil is heavy or doesn’t drain well, consider planting in pots and using potting soil without added fertilizer.

Plant care Most herbs will thrive with about an inch of water a week. However, herbs in containers will dry out more quickly and may need more frequent watering to stay moist. Tip: to grow herbs with a more intense flavor, water a bit less. It will concentrate the flavors.

What to plant Plant what you like and will use.

If you like cooking Italian food, make sure you have plenty of basil, oregano and rosemary. If you’re into Asian foods, make room for chives, lemongrass, cilantro and mint. And if you favor Mexican cuisine, cultivate cilantro, bay leaves and marjoram.

Harvesting herbs Harvest herbs by cutting back a shoot to just above a leaf. This will provide you with a great harvest and encourage continuous, bushy growth of the plant.

In general, an herb’s flavor is most pronounced when it is harvested just before the plant begins to flower.

Where to plant Plant herbs where you can harvest them easily – especially if you plan to use them in cooking. Consider planting a special kitchen garden near the house,

Resource: National Gardening Association (www.garden.org)

Good luck on your culinary herb gardening endeavors!

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To get the most use out of your fresh herbs, try these two delicious sauces where herbs take center stage. They taste great mixed into pasta, over grilled meats or even as dips for crackers and vegetables.

USING PESTO Do you love pesto, but want to find more creative ways to use it beyond pasta recipes?

Try these tips!

• Use pesto as a mayo replacement for green bean and potato salad • Pesto makes an excellent chicken marinade • Use pesto in place of tomato sauce on pizza • Make pesto as a dip for veggies

(605) 312-2150 (888) 996-4673

ROMESCO SAUCE

PESTO

3 red peppers 8 mint sprigs 15 parsley sprigs 2 cloves garlic 1T pine nuts 2T almonds 1T hazelnuts 2T tomato paste 2T sherry vinegar 2T olive oil Salt and pepper, to taste

2 large handfuls basil leaves ( 2-3 C) 3T Parmesan Cheese 2T walnuts 2 garlic cloves, chopped ½ C extra-virgin olive oil ½ C sun-dried tomatoes (optional) Salt Freshly ground pepper

1. Roast the peppers on a grill or under a broiler until charred on all sides.

2. Remove the charred skin, membranes, seeds and stem from the peppers. Place into a food processor.

3. Place all the other ingredients in the food processor. Pulse until a slightly chunky texture is reached.

4. Season to taste.

1. Pulse basil leaves, cheese, walnuts and garlic cloves in a food processor until finely chopped.

2. With the machine running, pour in olive oil in a thin, steady stream, blending until the mixture is well combined and emulsified.

Salt and pepper to taste.

Nutrition for 1.1 oz: 152.2 calories, 15.43g total fat, 2.32 saturated fat, 136.59mg sodium, 2.81g total carbohydrates, 1.87g protein Servings: 8

Nutrition for 1.1 oz: 152.2 calories, 15.43g total fat, 2.32 saturated fat, 136.59mg sodium, 2.81g total carbohydrates, 1.87g protein

sanfordhealth.org, keyword: live smarter

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