March is National Nutrition Month

Sugar and High Blood Pressure

A new study says that above-average fructose consumption could be associated with high blood pressure.

STORY HIGHLIGHTS

• A study says those who consume too much fructose are more likely to have hypertension
  
• Consuming more than 74 grams of fructose daily could increases your risk of hypertension

RELATED TOPICS

• Cardiovascular Medicine
• Diet and Nutrition
• High Blood Pressure

(Health.com) -- Eating too much sodium can push your blood pressure into the danger zone. Now, researchers are reporting that eating too many sweets--or drinking too much soda--may have a similar effect.

People who consume a diet high in fructose, a type of sugar and a key ingredient in high-fructose corn syrup, are more likely to have high blood pressure (hypertension), according to a new study.

Drinking 2.5 cans or more of non-diet soda per day--or consuming an equivalent amount of fructose from other foods--increases your risk of hypertension by at least 30 percent, the study found. What's more, the increased risk appears to be independent of other dietary habits, including sodium, carbohydrate and overall calorie intake.

Health.com: 25 Shockingly Salty Foods

The study, which appears in the Journal of the American Society of Nephrology, focused on foods containing high-fructose corn syrup and other added sugars, such as soda, fruit punch, cookies, candy and chocolate. (Although fructose occurs naturally in fruits, the researchers excluded them because they contain other nutrients that are difficult to measure.)

"High-fructose corn syrup is very prevalent," says Dr. Michel Chonchol, M.D., the senior author of the study and a blood pressure specialist at the University of Colorado, Anschutz Medical Campus, in Aurora. "If you go to grocery stores, it's everywhere."

Chonchol and his colleagues analyzed the diet and blood pressure readings of more than 4,500 U.S. adults with no history of hypertension. The data used in the study was collected in nationwide surveys over a four-year period by the Centers for Disease Control and Prevention, and also included information on health measures such as physical activity and body mass index.

Indian-Spiced Chicken Pitas for Two

From EatingWell.com

Make a perfect supper for two: Grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce.

Ingredients

8 ounce(s) boneless, skinless chicken breasts, trimmed

3/4 teaspoon(s)garam masala (see Tips & Techniques), divided

3/4 teaspoon(s) kosher salt, divided

1/2 cup(s) thinly sliced seeded cucumber

6 tablespoon(s) nonfat plain yogurt

1 1/2 teaspoon(s) chopped fresh cilantro or mint

1 teaspoon(s) lemon juice

Freshly ground pepper to taste

2 (6-inch) whole-wheat pitas, warmed

1/2 cup(s) shredded romaine lettuce

1 small small tomato, sliced

1/8 cup(s) thinly sliced red onion

Directions

Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. If grilling, oil the grill rack (see Tips & Techniques). If broiling, coat abroiler pan with cooking spray.

Sprinkle chicken with 1/2 teaspoon garam masala and 1/4 teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes.

Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/4 teaspoon garam masala, and 1/8 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato, and onion.

Carb Servings: 3 starch, 1 vegetable, 3 lean meat. Carbohydrate Servings: 2 1/2. Nutrition Bonus: Vitamin C (35% daily value), Vitamin A (25% dv), Magnesium (21% dv), Iron (20% dv).

Tips & Techniques

Garam masala is a blend of spices used in Indian cooking. It is available in the spice section of most supermarkets.

Tips to Lower Your Blood Pressure

By making healthy lifestyle changes, including lowering sodium intake, improving diet and exercise, and reducing stress, you can lower blood pressure on your own terms.
By Sara Broek
One of the most effective ways to lower blood pressure is to reduce your sodium intake. Studies have shown that reducing the amount of sodium in your diet can lower your blood pressure 4–5 mmHg.
Why it works: While it is a complicated process, sodium can increase blood pressure by causing fluid retention and/or constricting blood vessels.
Your daily sodium intake should be:
1,850 milligrams of sodium or less: For adults up to the age of 50
1,500 milligrams of sodium or less: For those older than age 50, African-Americans, and those with high blood pressure
Sources: The National Institutes of Health and the American Heart Association

Note to self, watch that diet Or  you may have an internal riot.
No to need to feel Miserable….Get  that physical !!
  Taken from Peer " Get That Physical" Poem

Dr. Oz's Smart Move of the Week: Know Your Numbers

You can drastically ­reduce your disease risk by managing two simple numbers. Blood pressure is the largest driver of heart disease; ideally it should be 115/70. If it’s close to 140/90, see a ­doctor. Next, strive for a waist size that equals half your height. For ­example, if you stand 5-foot-10, your waist should measure 35 ­inches. Tummy fat squeezes your ­kidneys, and that can increase your diabetes risk.

Normal blood pressure is when your blood pressure is lower than 120/80 mmHg most of the time.

High blood pressure (hypertension) is when your blood pressure is 140/90 mmHg or above most of the time.

If your blood pressure numbers are 120/80 or higher, but below 140/90, it is called pre-hypertension.

"Know about your cholesterol,

glucose, iron, blood pressure too!

Practice prevention ... your Problems will be  few.

No need to be Miserable...Get that physical!"

                                                 Taken from Peer " Get That Physical" Poem

Peer’s (2) get accepted and are headed to CPS Training!

We are proud to announce that two of our Peers from our program were accepted to the CPS Class starting on Monday the 27^th. James and Emerson were selected out of 148 applicants. Forty Seats are awarded. James was awarded a scholarship from the  program and Emerson received a scholarship from our 4 Corners Integrated Health Program.

We appreciate Liz Pfennig for her support. Thank- you Deb Strotz and 4 Corner's  for once again backing up our Peer efforts for progressive recovery! Thank-you also to our CFO Shannon Rippy and our CEO Tod Citron for your continued support of our program.  It really does take the whole village sometimes! We are very grateful to have the support of our great  agency as we attempt to forge ahead on this road of recovery at its' best.

Good Luck Gentlemen! We have confidence that both of  you will shine in this endeavor!

 Goals.There's no telling what you can do when you get inspired by them. There's no telling what you can do when you believe in them. There's no telling what will happen when you act upon them.'
Jim Rohn

Skip the Cheeseburgers: 5 Healthy Substitutes for Fatty Meals Cheeseburgers are one of America's favorite foods, but this food isn't good for your health. Combined with red meat, high calorie cheese and buns, a cheeseburger isn't the best idea when it comes to losing weight. Next time you get the urge to splurge at a fast food place, skip the cheeseburger. Eat these 5 healthy substitutes for fatty meals instead. Cook  these  meals yourself and save money too! 1.  Turkey Burger Turkey burgers are beginning to catch on in the health world. Turkey is a low fat means of getting protein and staying away from too much fat in your diet. Most turkey burgers come already prepared in your local grocery store. They taste just as good as a beef patty. You can make your own delicious turkey burgers by using ground turkey.  Add a dry low sodium soup mix and bake instead of grill to have them be more juicy. 2.  Fish Avoid the cheeseburger and eat healthy fish instead. All fish is low in fat and provides omega-3 fatty acids. This fatty acid is beneficial for heart health and other bodily functions. Cod, salmon, tilapia and flounder are tasty ways to substitute fatty foods. You'll find the best fish in a fish market. This fish is usually caught the same day. 3.  Salad Salads are always great substitutions for your fatty meals, but they can get boring and unappealing. Try spicing up your salads by adding nuts, tuna, turkey or chicken breast. Add fresh spinach for added iron. These food items provide your salad with protein and flavor. You could also add sliced beets or beans as healthy toppings. Beets are good sources of vitamins and minerals like potassium and iron. You need iron for healthy red blood cell formation and circulation. Strawberries and mandarin oranges are great too! Add flax seed to get an extra healthy punch! 4.  Chicken Stir-Fry Chicken stir-fry is better for your health if you use the breast portion and fresh vegetables to make the meal. This fun food is low in calories, fat and carbohydrates. Chicken is considered white meat. White meat is much better for your health than red meat. It doesn't cause colon problems or have high cholesterol like red meat. Avoid using soy sauce or any other seasonings for taste as well. Most of these ingredients are high in sodium. Use extra virgin olive oil instead. Olive oil is healthier for your heart and weight. 5.  Fruit Salad                                 Like a vegetable salad, fruit salad is packed with nutrition. The best part about a fruit salad is the variety and choices you have to make it. Apples, grapes, strawberries and other fresh fruits make the salad. Fruit is a great source of vitamins and minerals, especially vitamins A and C. Vitamin A helps your skin and eyes stay healthy. It also provides antioxidant properties to fight free radicals in your body. These free radicals cause cancer and other health problems. Vitamin C protects you against the things that make you sick, such as colds and viruses. Although cheeseburgers are good for eating on the go, they aren't good for managing your weight. Fatty foods often cause other problems with your health as well. Take time out and eat something that is low in fat and good for you.

An Easy Tool for a Healthy Diet? Homemade Low-Calorie Snacks

Looking to make your diet a little healthier? Forget the pricey, prepackaged snacks. Making your own low-calorie snacks at home lets you know exactly what you're getting. Some healthy recipes take just a few seconds, like sprinkling spices on air-popped popcorn; others require a little baking — but the results, such as flaky, spinach-filled phyllo, are worth it.

If you like to indulge your sweet tooth when you snack, try the mocha ice pops or cinnamon-sugar topped oranges. We've got crunchy nibbles covered too — homemade pita crisps and party mix. Add these recipes to your low-calorie snack stash, and you'll never give into your cravings.

To keep it diet-friendly all day, try some of our most popular low-calorie recipes and our low-calorie desserts.

By Kara Rodemer

READ RECIPES: http://www.delish.com/recipes/cooking-recipes/low-calorie-snacks

6 Simple Steps to Keep Your Heart Healthy

A healthy heart -- and a healthier you -- starts today with these quick tips from the experts.

Keeping your heart healthy is so simple it can be put into catchy, two-word phrases: Eat right. Get exercise. Don’t smoke.

Putting those heart-healthy catch phrases into action, of course, isn’t so simple.  Which matter most? How can you put them into daily practice?

Here are practical heart health hints you can use every day.

Get Exercise: Time to Play

Adults need at least 30 minutes of exercise five or more days a week for heart health. But improving cardiovascular and overall health isn’t only about sweating on a treadmill or climbing stairs, say the pros. Getting out to play is exercise too, and improving heart health is just as easily about kickball with your kids, walking the dog, or shooting hoops with colleagues during your lunch break.

Heart-Healthy Keys to Exercise

Get a total of at least 30 minutes of exercise daily -- and you don’t have to do it all at once. Aim for a 10-minute morning walk perhaps, a short workout with hand weights at lunch, and some digging in the garden before dinner, and you’ve met your goals.To get the full benefits of aerobic exercise “folks should get their heart rate up so they’re somewhat breathless, but can still carry on a conversation,” says Susan Moores, RD, MS, a registered dietitian and American Dietetic Association spokeswoman. She adds that all kinds of exercises are important, from strength training and aerobics, to flexibility and stretching exercises.

Routine Exams: Get Checked…GET THAT PHYSICAL!!

“Nobody’s going to keep an eye on your medical health other than you," says Elaine Magee, MPH, RD, author of Food Synergy, and WebMD’s "Recipe Doctor." "You are in charge."

That’s an easy thing to forget, especially when talking about the ho-hum pragmatism of routine health exams. Yet getting regular blood pressure, blood sugar, and cholesterol checks, as well as physical exams are important steps in maintaining heart health.

“Anything you can find out about what’s going on inside your body the better,” says Magee. Especially true when you consider that heart-threatening conditions like high blood pressure and high cholesterol are “silent” -- meaning there’s almost no way to know you have them unless you get tested.

White House Recipe: Easy Fruit Pocket Pies

Mix fresh berries and jam on whole-wheat bread for an easy, nutritious treat.

No added sugar and hearty bread in place of flaky pastry crust make this dish a welcome dessert or a sweet breakfast. The White House uses raspberries and blueberries, but you can mix and match the berries you use to your liking.

 Serving Size: Makes 6 servings

 Cook Time

Prep: 20 minutes

Bake: 18 minutes to 20 minutes

Cool: At least 30 minutes

 Ingredients

3/4 cup fresh raspberries and/or blueberries

2 Tbsp. sugar 1/4 tsp. ground cinnamon

6 Tbsp. smashed apple jam or apple butter

12 slices soft whole grain white or soft whole wheat bread

Butter spray

 Directions

1. Preheat oven to 350°F. Wash berries and spread to dry on paper towels. Meanwhile, stir together sugar and cinnamon; set aside.

2. For each pie, spoon 1 tablespoon of Smashed Apple Jam in the center of a bread slice. Top with 3 to 4 berries and another slice of bread. Gently press the top slice around the fruit. Trim crusts from bread using a serrated knife.

3. Using a fork, press the edges of the bread together to seal in the filling. Lightly spray the top slice of bread with some of the butter spray. Pick up each pie and, while holding in your hand, lightly brush the opposite side with butter spray. Place pies on an ungreased baking sheet. Sprinkle tops with cinnamon-sugar.

4. Bake pies for 18 to 20 minutes or until bread is lightly toasted and bottoms are browned. Transfer to a cooling rack. Cool at least 30 minutes before serving. Makes 6 servings.
Happy Presidents Day!

Recipe Courtesy of Criseta Comerford, White House Executive Chef

Boredom and Depression

 

Boredom and Depression: 64 Things to Do Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself. Harvey Fierstein Boredom is that frustrated sense of having nothing interesting to do. It is the companion to loneliness and depression for when we are bored we are disconnected from a positive connection with our self. We no longer have a felt sense of our self as a productive, engaged, energized individual interested in our activities. When boredom continues unabated we can suffer classic symptoms of depression that include frustration, low energy, decreased motivation, emptiness, negative self-image, and long hours sleeping. 64 THINGS TO DO AT HOME WHEN BORED, LONELY AND DEPRESSED Got no one to do anything or talk with? Stuck at home? Feeling moody about something? Well this is the list for you. 1-Curl yourself up in bed and think things over and then make a plan of activity. 2-Read Archie Comics (Or something you enjoy)… 3-Eat! Grab a healthy snack and make a healthy menu to follow of foods  you enjoy! 4-Watch TV (see if there’s a good movie on, try out new cool series)... 5-Find someone to talk over your problems with, if no one’s there; go on to the internet chat or see if you have any buddies who can on msn and yahoo chats… 6-Draw; illustrate your feelings… 7-Listen to music…that makes  you feel good …or like dancing…move move move 8-Write in your diary, confide it in properly and pour out your feelings! 9-For girls (sit in front of a mirror and think of cool things and styles to do with your hair), then take a picture of yourself once you look good, put on make up, stylish accessories and look good, people are going to see the photo and admire how pretty you can be! 10-Take baths, lie down in a Jacuzzi, swim or go to a steam room and sweat it all out!

Self Motivation

"Faith is taking the first step even when you don't see the whole staircase."-Martin Luther King

Self Motivation Tips and Ideas

One of the key ingredients of success is having a well motivated life. People are driven by the things they want to achieve. Those who know how to motivate themselves are those who succeed in attaining their goals and aspirations in life. So how do you motivate yourself? How can you drive yourself to get the things you want in life? What are the key ingredients in having a well motivated self? This article will help you in your first step in motivating yourself.

Here are some of the great self motivation tips which guarantee to help you:

• Know what you want

The first thing you should do is to know what you want in life. Get a pen and paper and write down the things you want to achieve in this lifetime. Make sure to note only those which are attainable and within your powers. Once you have a clear picture of what you want to do in your life, it will be easier for you to gear yourself towards it.

• Work hard for it…take those action steps!

If you already visualize the things you want to achieve, it is time you work hard for it. Motivate yourself to work hard for what you want by having your eyes fixed on the prize you will receive for it. Visualize yourself achieving that thing you wanted the most, the feeling of joy and contentment you will get out of all your hardships.

• Think positively and Smile when you are thinking or planning your steps!

10 Stop Smoking Tips

With the threat of cancer, asthma attacks and lung diseases, such as emphysema, more than 3 million people make the choice to stop smoking each year. Since smoking is an addiction prone to mental cravings and physical urges, quitters face a number of obstacles that tests their self-control and willpower. When trying to eliminate one of the top compulsive habits in the United States, the following stop smoking tips can help.

Related Searches:

• Quit Smoking Cold Turkey                                           

• I Quit Smoking                                                 

1. Preparation

   • Without mental preparation, your decision to stop smoking has a higher risk for failure. Creating a plan and committing it to paper is an effective way to anticipate potential obstacles and establish possible approaches on how to cope. Before you stop smoking, set an official quit date, and then alert family and friends about your decision. Remove all tobacco products from your home, office and car. Lastly, speak to your physician about available resources.

   Motivation

   • Consider the pros and cons of your decision to stop smoking and make a list of all the reasons why you want to quit. Typical objectives for quitting include living longer, feeling better, health problems, breathing issues, financial reasons and to please loved ones. Print out your list and post in visible locations at your home or office (like your refrigerator or computer desk). When urges arise, look to your list for motivation.
     

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   Seek Support

   • Friends and family provide a wealth of support for people quitting an addiction. It is important to surround yourself with positive reinforcements. Online assistance is also available, including forums where you can anonymously discuss your experiences with other people trying to stop smoking. Attend local support groups to speak directly with counselors and quitters---an effective way to learn new stop smoking tips.

   Retrain Your Habits

   • As you stop smoking, you must replace negative habits with positive alternatives. Instead of smoking a cigarette after meals, keep your mouth busy with a piece of sugarless gum. Find different ways to cope with stress other than tobacco products, like neck massages or bubble baths. During a 15-minute break or lunch hour at work, replace smoking a cigarette with constructive activities. Avoid environments that trigger your desire to smoke, such as bars and clubs.

   Fruit and Water

   • Your body undergoes physical changes when you stop smoking, including low blood sugar levels and a slower digestive tract. Drink fresh fruit juices to restore your blood sugar and increase the amount of vitamin C in your diet, which helps flush out the chemicals and toxins left behind by cigarettes.

   Reward System

   • Another way to stay motivated is to create a reward system for when you reach specific milestones, such as Day 1, Week 1, Month 1, the 6-month mark and your one-year anniversary. Examples of rewards include CDs, DVDs, books, clothing, dinner at your favorite restaurant or a weekend getaway with friends.

   Visual Scare Tactics

   • To combat strong urges, use visual techniques to strengthen your willpower. Scan photos of patients with lung cancer or view an image of a lung severely damaged by years of smoking. Place a handful of cigarettes in a jar of water and allow it to settle overnight. For a quick reminder why you should stop smoking, open the jar and take a whiff. Imagine the liquid entering your body. The sight and smell usually trigger feelings of disgust.

   Delay Tactics

   • Develop delay tactics to overcome the urge to smoke. For some, drinking a cold glass of water, eating a piece of candy or chewing gum helps distract the mind. Taking 10 deep breaths allows you to remember the importance of ignoring cravings. Other delay tactics include taking a walk around the block, popping in an exercise tape, and contacting friends and family for support.

   Medical Alternatives

   • Consider some of the medical alternatives available for people trying to stop smoking, including hypnosis, which builds confidence, provides motivation and uses behavior modification to achieve results. In addition to professional hypnosis treatments, there are also self-hypnosis tricks to explore. With acupuncture, tiny sterilized needles are inserted into specific points on the hand, wrist and ear to deter smoking, detoxify the body, and treat mental and physical symptoms of withdrawal.

   Think Positive

   • The mind is a powerful engine and a successful campaign to stop smoking begins with a positive attitude. Cravings to smoke are common, but they pass. Tell yourself that urges only last a couple of minutes. Withdrawal is an unwanted side effect---remind yourself that the symptoms only linger for a short period of time. Weight gain often takes place. Combat extra pounds with a healthy diet and exercise.

Read more: 10 Stop Smoking Tips | eHow.com http://www.ehow.com/list_5499729_stop-smoking-tips.html#ixzz1mZ5ePkiZ

Delicious, Heart-Healthy Valentine’s Day Treats

Strawberries with Sass

1 teaspoon fresh grated ginger folded into 2 tablespoons melted dark chocolate chips served as a dip or drizzled over 1 cup of fresh strawberries.

Health Benefits:

• Ginger. This root is a potent anti-inflammatory food. It not only eases pain but it protects your health from head to toe, since we now know that systemic inflammation, inflammation at the cellular level, is linked to premature aging and disease. It has also been shown to strengthen immunity and fight cancer; and a touch of ginger is a feast for your senses, which can boost satiety.

Dark Chocolate

• Dark chocolate. The good news about the health benefits of dark chocolate (70% cocoa or greater) continues to grow. Its antioxidants are heart protective, it’s been shown to curb cravings for both sweet and salty foods, it contains magnesium, a mineral that can help alleviate water retention, fatigue, depression, and irritability, it’s linked to blood pressure control, improved circulation and better brain activity. Best of all its natural substances trigger the same feeling we experience when we’re in love.

• Strawberries. Because the heart is so closely linked to love, red is thought to be the most romantic color, and it just so happens that the pigments that give red fruits, like strawberries, their gorgeous hue contain powerful antioxidants that protect your heart and fight aging. Strawberries also provide fiber, folate, vitamin C, and potassium. And in published studies these gems have been linked to better blood sugar control, reduced cancer risk, and protection against inflammatory diseases like rheumatoid arthritis and Crohn's disease.

Heart Hug Sundae

A ½ cup scoop of ice cream made from coconut milk, topped with 1 cup red raspberries, and 2 tablespoonds sliced almonds, garnished with shaved dark choc.

Forget those conversation hearts and iced sugar cookies, and reach for some real food. You’ll feel more satisfied and you’ll have the energy to enjoy spending quality time with your sweetie.

Happy Valentines Day!

The History of Valentine's Day

The History of Saint Valentine's Day

Valentine's Day started in the time of the Roman Empire. In ancient Rome, February 14th was a holiday to honour Juno. Juno was the Queen of the Roman Gods and Goddesses. The Romans also knew her as the Goddess of women and marriage. The following day, February 15th, began the Feast of Lupercalia.

The lives of young boys and girls were strictly separate. However, one of the customs of the young people was name drawing. On the eve of the festival of Lupercalia the names of Roman girls were written on slips of paper and placed into jars. Each young man would draw a girl's name from the jar and would then be partners for the duration of the festival with the girl whom he chose. Sometimes the pairing of the children lasted an entire year, and often, they would fall in love and would later marry.

Under the rule of Emperor Claudius II Rome was involved in many bloody and unpopular campaigns. Claudius the Cruel was having a difficult time getting soldiers to join his military leagues. He believed that the reason was that roman men did not want to leave their loves or families. As a result, Claudius cancelled all marriages and engagements in Rome. The good Saint Valentine was a priest at Rome in the days of Claudius II. He and Saint Marius aided the Christian martyrs and secretly married couples, and for this kind deed Saint Valentine was apprehended and dragged before the Prefect of Rome, who condemned him to be beaten to death with clubs and to have his head cut off. He suffered martyrdom on the 14th day of February, about the year 270. At that time it was the custom in Rome, a very ancient custom, indeed, to celebrate in the month of February the Lupercalia, feasts in honour of a heathen god. On these occasions, amidst a variety of pagan ceremonies, the names of young women were placed in a box, from which they were drawn by the men as chance directed.

The pastors of the early Christian Church in Rome endeavoured to do away with the pagan element in these feasts by substituting the names of saints for those of maidens. And as the Lupercalia began about the middle of February, the pastors appear to have chosen Saint Valentine's Day for the celebration of this new feaSt. So it seems that the custom of young men choosing maidens for valentines, or saints as patrons for the coming year, arose in this way.

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5 Simple Ways to Eat More Fiber

Eating enough fiber is important for helping to prevent chronic diseases like diabetes, heart disease and certain types of cancer. Research also suggests that consuming fiber-rich foods might boost weight loss by helping you to feel fuller after you eat. But most of us eat only about half as much fiber as we should. Nutrition guidelines recommend 25 to 38 grams per day; the average American consumes only about 14 grams. It’s not hard to boost your fiber intake. Do it easily with these 5 simple tips.

 1. Eat Your Fruits

Eat, rather than drink, your fruits and vegetables. When either are processed to make juice, most of the beneficial fiber is left behind.

 2. Read Nutrition Labels

Read nutrition labels and choose foods with the highest dietary-fiber numbers.

3. Eat Your Vegetables

Eat your vegetables, and then some. Forget “five-a-day”; many nutrition experts suggest aiming much higher. Aim for making vegetables—preferably fiber-rich types like greens and broccoli—a part of every meal and snack.

4. Don’t Peel Edible Skins from Fruits and Vegetables

Don’t peel edible skins from fruits and vegetables, when possible. To avoid pesticide residues, wash skins thoroughly before eating, and opt for organic varieties when you can.

5. Eat Beans, Lentils and Split Peas

Become a frequent eater of beans, lentils and split peas. They’re filling, fiber-rich and cheap—and, if canned, convenient (just rinse them in a colander before using, to wash away excess sodium).

Recipe of the Week

Good For Me Too! Kit 
Fried Chicken Fix
Ingredients
4 chicken breasts...skinned
or
6 chicken thighs skinned

1 and a half cup of fat free buttermilk
Salt
Pepper
kicken chicken spice (you can find it at Walmart)
or Mrs. Dash Spicy.
or
1 lb chopped fresh rosemary
1 box of quick fry bread crumbs, can get extra crispy if you like
butter spray
Directions:
Put buttermilk in a pan
season chicken with a little on each side of the spices use the kicken chicken if you lot it spicy omit if you do not.
put the rest of the spices in butter milk
marinate in refrig for at least an hour..overnight is better.
coat chicken with bread crumbs
butter spray a pan
bake @ 350 degrees for 50 min.
Enjoy
  

Did You Know?

 *Many Americans are learning more about the connection between good mental health and good physical health. The following are just a few statistics that prove when it comes to your body, your mind really matters.

*Psychological studies show that your mind and your body are strongly linked. As your mental health declines, your physical health can wear down, and if your physical health declines, it can make you feel mentally “down.” A positive outlook can help keep you healthy.

*80 percent of Americans say that during the past few years they have become more aware of how their mental health and emotions can affect their physical health (APA 2005)

*Two-thirds of all office visits to family physicians are due to stress-related symptoms (American Academy of Family Physicians)

*43 percent of all adults suffer adverse health effects from stress (“The Stress Solution: An Action Plan to Manage the Stress in Your Life”, Lyle H. Miller, Ph.D., and Alma Dell Smith, Ph.D.)

*93 percent of Americans say that perceptions, thoughts, and choices affects physical health (APA 2005)

*58 percent of Americans believe that one can’t have good physical health without good mental health (APA 2005)

*High levels of hostility have been found to predict heart disease more often than high cholesterol, cigarette smoking, or obesity (Health Psychology, November 2002)

*Men high in optimism were less than half as likely to develop heart disease than were the more pessimistic men (Veterans Administration Normative Aging Study)

*64 percent of Americans said they are taking steps to reduce the level of stress in their lives(APA 2005)

*More than 1/3 of Americans say they have had an illness that was primarily caused by stress (APA 2005) GET THAT ANNUAL PHYSICAL!

*86 percent of respondents to a 2005 APA survey on the mind/body connection said that a comprehensive physical exam should include some discussion of their emotional state and well-being.

*Employees receiving mental health counseling lowered the usage of medical insurance by 31 percent(Group Health Association)

*People with high levels of anxiety can have between two to seven times the risk of heart disease. (“Emotional Longevity: What Really Determines How Long You Live,” Norman B. Anderson and Elizabeth P. Anderson, 2003) Learn to manage the symptoms. Don’t let them manage you !

Source: The American Psychological Association

 http://healthtipsatoz.com/body-health-did-you-know/

Lessons Learned...The Power Of Peer

Hydrate...Hydrate....Hydrate!

Being on medications increases the need to be mindful of keeping  yourself fully hydrated.
We want to share an experience that occurred in our group that taught us all a valuable lesson.
Several weeks ago one of our Peers was not feeling well during  group:dizzy, low energy, nausea...At first the peer asked  to 'rest' a minute. Staff decided that it may be best to bring her over to West End, the medical group that is part of 4 Corners which is located in our building.
This was a good decision. it turned out that her blood pressure was bottomed out. It was caused by dehydration. She had to go to the ER for an IV.
We learned a few things:
#1: All doctors need to know all the meds you are on, as some do not interact well.
#2.  Hydrating properly is important and perhaps we have to make a better effort in the cooler months.
TIP ALERT!
To hydrate properly drink plenty of water daily, and limit salt intake. Soda and coffee do not count. The Peers have been trying different ways  to make water more interesting and may we suggest adding  any of the following to your water:cucumbers, strawberries, fresh rosemary, fresh mint,(easy to grow), lemon, lime, any kind of  oranges,...you get the idea. add ice to a pitcher,  pick your add on.... and leave it where  you will go to it easily...
Happy Hydrating!!

TIP ALERT! We made a pact not to drink soda during program time and have been making a water based drink available....it helps! Ok, Now for the 'Instructions  for proper hydrating

Instructions

Things You'll Need

Water!

1

Drink Water!
Stay away from caffeinated beverages such as soda, tea or coffee.  Caffeine acts as a diuretic and can affect hydration status if someone were to drink it in excessive amounts. Sports drinks are useful only after a game! These are  high in sodium and will not replenish the body as well as water . Also, be wise that alcohol can in no way help to hydrate your body. Alcohol will cause hypohydration by decreasing production of the Anti Diuretic Hormone. Although, your urine might seem the appropriate color for a hydrated individual, this is never the case.

2

The Right Amount!
Several studies have been conducted on what amount of water one should consume during a given day. Articles reveal that 8 glasses of water is the amount while others say that you should only drink when you are thirsty.  The actual recommended amount of water is 30 milliliters per kilogram of body weight. This takes into account the various sizes of each individual. It is important to slowly drink this water throughout the day. Chugging the recommended amount puts a pressure load on your kidneys. It forces you to urinate most of the water out of your body, not allowing it to soak into your cells and tissue.

Read more: How to Hydrate | eHow.com http://www.ehow.com/how_5077988_hydrate.html#ixzz1lMX0I4EL



Does Dehydration Cause Headaches?

Yes, dehydration can cause headaches. Dehydration is the loss of water and electrolytes, such as sodium, chloride and potassium, which are necessary for the body to function. The main cause of dehydration is not drinking enough water to maintain healthy levels. A variety of unpleasant symptoms occur when this happens, including headaches. Severe dehydration is serious and potentially life threatening.




What are the Symptoms of Dehydration?

Read more @ http://headaches.about.com/lw/Health-Medicine/Alternative-treatments/Dehydration-and-Headaches-Does-Dehydration-Cause-Headaches-.htm




How Do Diabetics Stay Hydrated?

Read more: How Do Diabetics Stay Hydrated? | eHow.com http://www.ehow.com/about_5037863_diabetics-stay-hydrated.html#ixzz1lQkETXfA


Does Dehydration Cause Headaches?

Yes, dehydration can cause headaches. Dehydration is the loss of water and electrolytes, such as sodium, chloride and potassium, which are necessary for the body to function. The main cause of dehydration is not drinking enough water to maintain healthy levels. A variety of unpleasant symptoms occur when this happens, including headaches. Severe dehydration is serious and potentially life threatening.




What are the Symptoms of Dehydration?

Read more @ http://headaches.about.com/lw/Health-Medicine/Alternative-treatments/Dehydration-and-Headaches-Does-Dehydration-Cause-Headaches-.htm




How Do Diabetics Stay Hydrated?

Read more: How Do Diabetics Stay Hydrated? | eHow.com http://www.ehow.com/about_5037863_diabetics-stay-hydrated.html#ixzz1lQkETXfA

Peers "Remembering Linda” ‘There are some who bring a light so bright to the world, that even after they have gone, the light remains.” "unknown Author" It is with great sadness that we share the loss of one of our Peer members. Linda lost her battle to cancer 2/5/2012. Fortunately, she had been spending her hospice time with her sister Elaine. Linda was loved there, Linda was loved in Peer, we will miss her, and we thank her for all she gave and taught us. “Our Linda” was 53, kind, sweet, generous, and a friend to all. It would be a typical day for Linda to buy a friend a cup of coffee who was without. Linda was the member who walked with you around the building as long as you needed if that’s what was making you feel better. She loved pink,and butterfly's and butter pecan ice cream.She loved her church, her peers, her sisters and her children. We all loved Linda and will miss her. Lessons and Inspiration Linda gave us: Last year Linda had the opportunity to attend the Georgia CSB’s ‘Spring Fling event'This is a 2 night 3 day fun event where consumers can get together learn new skills and have fun at the same time. Linda had never been anywhere outside her group home in many years. She had a ball. However, it was evident to our CPS Alison that Linda was not feeling well. She never complained. Upon coming back from the event, we as a group encouraged her to see the PA @ West End, part of our 4 Corners Integrated health program. Linda had medicaid, she had not been to a doctor in 12 years! It was clear she was having medical problems and was by West End referred for further testing. Linda was in stage 3 cancer and was having kidney issues. It was this knowledge that gave wings to our Peer Pledge last year. Linda’s story and the early loss of other peers is why we all pledged to ‘Get A Physical” last year. It is to honor them and the value of their lives to all of us that ignited our campaign. After a group discussion, This years pledge will be tagged :’ "Linda’s Legacy ". The pledge can be found in the blog in our January posts. Please join all of us by taking care of you in memory of her. Rest in Peace Linda………Muah!