tag:blogger.com,1999:blog-38457176893888421182024-03-05T03:28:15.310-05:00Kaplan Center for Health and WellnessKaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.comBlogger375125tag:blogger.com,1999:blog-3845717689388842118.post-41989298479986915962016-01-04T10:28:00.000-05:002016-01-04T10:28:20.236-05:00A sadness has crept over me...<div dir="ltr" style="text-align: left;" trbidi="on">
By Jeanette Andrade, PhD, RDN/LDN<br />
<br />
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<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
The holidays are over, which in and of itself is a bummer. More
importantly, though, my kids have started back at school. I am not saying that
I do not want my kids to go to school as I know the importance, but it is sad
to go back into a routine. I loved the holiday break as my kids did not have to
wake up at a particular time nor were we on a time crunch to get to an
after-school event or to a lesson for one of their activities. At first I
thought I was the only one who did not mind my kids being home from school,
until I spoke with my sister. She shared the same thoughts as I did about being
relieved her kids were out of school for a couple of weeks. Sure I hardly got
any work done and had to separate them a few times for fighting with each
other, but other than that, it was nice to say to them, “hey let’s go ice
skating for a couple of hours so you can get some activity in you.” It was also
a good stress-reliever for me as well. </div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
On the positive side, this is a good thing for me to
go back into a routine as now that the kids are back in school, I can focus on
my work and all the other items I need to get done. Yet, there still is a tinge
of sadness. Sure, there are plenty of natural remedies to dissipate these blues
such as eating omega 3 fatty acids, </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://blogs-images.forbes.com/jonentine/files/2012/12/Salmon-Fillets-CREDIT-AquaBounty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://blogs-images.forbes.com/jonentine/files/2012/12/Salmon-Fillets-CREDIT-AquaBounty.jpg" height="200" width="167" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
eating foods that contain the awesome amino
acid tryptophan (you know the one that causes you to sleep after eating that
good Turkey meal), </div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.igourmet.com/images/topics/turkey1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.igourmet.com/images/topics/turkey1.jpg" height="156" width="200" /></a></div>
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</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
getting plenty of vitamin D, </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://hepcsupport.org/wp-content/uploads/2013/03/vitamin-D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://hepcsupport.org/wp-content/uploads/2013/03/vitamin-D.jpg" height="164" width="200" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
and eating more fruits and
veggies (Hokemeyer, 2015). </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://jbenjaminblog.files.wordpress.com/2014/08/fruits-and-vegetables.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="88" src="https://jbenjaminblog.files.wordpress.com/2014/08/fruits-and-vegetables.jpg" width="200" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
But, I already consume most of these foods or take a
multivitamin, so the best thing for me to do is get used to this routine and
think there is only 4 more months until summer break, so that’s something to
look forward to…</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Hokemeyer, P. (2015). 4 foods you should eat to stave off seasonal
depression. <i style="mso-bidi-font-style: normal;">New York Post. </i>Retrieved
on January 4, 2016 from http://nypost.com/2015/02/11/four-foods-you-should-eat-to-stave-off-seasonal-depression/</div>
</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com14tag:blogger.com,1999:blog-3845717689388842118.post-81959507681635894372016-01-02T11:28:00.000-05:002016-01-02T11:28:08.522-05:00Top 5 New Year's Resolutions<div dir="ltr" style="text-align: left;" trbidi="on">
By Jeanette Andrade, PhD, RDN/LDN<br />
<br />
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Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
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I do not typically make a resolution for the New Year. I am not sure
why, but it likely has to do with the reason I do not stick with that
resolution. For example, one year my resolution was to wake up earlier. So I
set my alarm an hour earlier and the next morning when it went off, I hit the
snooze and slept until I normally get up. I attempted to wake up early the next
day since I did so well the first and the same thing happened. I decided waking
up early was not in my cards. In any case, when writing this post, I decided to
see what others indicate as their resolutions for 2016. Here are the top 5:</div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
1. Enjoy life to the fullest</div>
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2. Live a healthier lifestyle</div>
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3. Lose weight</div>
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4. Spend more time with family and friends</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
5. Save more, spend less (Kirkham, 2015)</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
I must point out GoBankingRates administered this survey to 5000
Americans in which the responses above were their only choices and they had to
check which one(s) was the most important to them. Now I am a scientist and
conduct research studies, so I understand the rationale for reducing the number
of choices people have to improve statistics and prevent variability. However,
these choices could mean something different to everyone. For instance, “enjoy
life to the fullest”. Sure who doesn’t want to do this? I would mark this and
make it a point to travel the globe. Someone else may interpret this to
volunteering and helping out more in their community. Regardless of which
one(s) you would potentially mark above, I wish you a wonderful New Year!</div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Kirkham, E. (2015). “Enjoying life to the fullest” is 2016’s top
resolution. <i style="mso-bidi-font-style: normal;">Time: Everyday Money. </i>Retrieved
from http://time.com/money/4163867/top-new-years-resolution-2016/</div>
</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com4tag:blogger.com,1999:blog-3845717689388842118.post-30436846350789816622016-01-01T19:19:00.002-05:002016-01-01T19:19:13.981-05:00Stopping by Woods on a Snowy Evening - Robert Frost<div dir="ltr" style="text-align: left;" trbidi="on">
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As an assignment in a high school English class we had to recite a
poem. We had learned about Robert Frost, so I recited this poem. I likely
choose this poem at the time because it was quite easy to remember compared to
his other poems and I thought at the time the meaning was quite simple. However,
the meaning is much more complex and if you ever walked through the woods on a
snowy day, you may guess the complexity of his poem. Well, enjoy!</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Whose woods these are I think I
know. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">His house is in the village
though; </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">He will not see me stopping
here </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">To watch his woods fill up with
snow. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">My little horse must think it
queer </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">To stop without a farmhouse near </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Between the woods and frozen
lake </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The darkest evening of the
year. </span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">He gives his harness bells a
shake </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">To ask if there is some
mistake. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The only other sound’s the
sweep </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Of easy wind and downy
flake. </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The woods are lovely, dark and deep,
</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">But I have promises to
keep, </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">And miles to go before I
sleep, </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-indent: -12.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">And miles to go before I sleep.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Frost, R. (1951). <i style="mso-bidi-font-style: normal;">Stopping by
Woods on a Snowy Evening. </i>Retrieved from http://www.poetryfoundation.org/poem/171621</div>
</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com8tag:blogger.com,1999:blog-3845717689388842118.post-84937100694022255582015-12-28T15:57:00.002-05:002015-12-28T16:00:12.091-05:00Here's to a Healthier 2016<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;">With three days remaining in 2015, this week is a great
time to reflect on your wellness goals for the upcoming year. </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;">Do you feel healthier today than you did in a
year ago?</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;">What did you learn about your own
health and wellness in 2015? </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;">In what areas do you feel the need for change?</span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Statistics indicate that nearly half of Americans
usually make New Year’s resolutions, with losing weight being the most
popular. Unfortunately, only 8% are successful
in achieving their resolution (Statistic Brain, 2015). This begs the question…why aren’t Americans
achieving their goals?</span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">According to <i>Psychology
Today</i> online, the majority aren’t actually ready to change their habits –
particularly bad ones – and this lends to a high failure rate. Avya Sharma of the Canadian Obesity Network
says that people tend to set “unrealistic goals and expectations in their
resolutions” (Williams, 2014). Guilty as charged. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">With the help of Psychology Today and Fitday.com, I’ve
compiled some tips to help you reach a healthier lifestyle in 2016.</span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"><b>1. Make
a plan.</b></span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Outline the changes you want to make,
and then create a plan to accomplish them.
Smaller steps are more feasible than tackling everything at once. For example, I plan to complete a Tough
Mudder event in June with my husband and some friends. To start challenging myself daily, I’m
planning to do 20 push-ups when I wake up and 20 before bed. Every day that I finish these, I’ll put a little “check”
in my planner. It’s a small, but doable
action that I’m hoping will make a difference (even a minor one is helpful at
this point!).</span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"><b>2. Be
mindful.</b></span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">Mindfulness is a general awareness of
your physical, emotional and mental state on a consistent basis. Being mindful helps one live in the present,
rather than reflecting constantly over past events or worrying needlessly about
the future. </span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"><b>3. Celebrate
success.</b></span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">As an example, don’t wait until you’ve
lost 20 pounds to acknowledge your progress. </span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"><b>4. Create
a focus.</b></span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;">This unique suggestion caught my
attention. Psychology Today suggests
creating an area of focus, rather than a time-bound, specific goal. According to Peter Bregman, writing in the
Harvard Business Review Blog Network, <i>“An area of focus taps into your intrinsic motivation,
offers no stimulus or incentive to cheat or take unnecessary risks, leaves
every positive possibility and opportunity open, and encourages collaboration
while reducing corrosive competition.” </i>In
lieu of setting a specific goal, an area of focus may allow you to hone in on
an area of your life and develop more creative ways of approaching issues.</span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"><b>5. Find your motivation.</b></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;">For me, motivation stems
from my children. I want to keep myself healthy
and active as a role model for them, and to foster my own ability to keep up
with them! For you, it might be overcoming
a health issue, improving energy levels, boosting confidence, etc. Turn to your
source of motivation for inspiration throughout the year ahead.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;"><o:p>Happy New Year!</o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%;">Sara Police, PhD </span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 107%;"><b>References:</b></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">1. 10
Tips to Help You Achieve Your New Year’s Health Goals.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Fitday.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">
</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Retrieved from: </span><a href="http://www.fitday.com/fitness-articles/nutrition/10-tips-to-help-you-achieve-your-new-years-health-goals.html" style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">http://www.fitday.com/fitness-articles/nutrition/10-tips-to-help-you-achieve-your-new-years-health-goals.html</a></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">2. New
Year’s Resolution Statistics.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"> </span><i style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Statistic Brain Research Institute.</i><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">Retrieved from: </span><a href="http://www.statisticbrain.com/new-years-resolution-statistics/" style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">http://www.statisticbrain.com/new-years-resolution-statistics</a><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 107%; text-indent: -0.25in;">3. Williams,
R. Why People Can’t Keep Their New Year’s
Resolutions. <i>Psychology Today</i>, 2014. Retrieved
from: <a href="https://www.psychologytoday.com/blog/wired-success/201412/why-people-cant-keep-their-new-years-resolutions">https://www.psychologytoday.com/blog/wired-success/201412/why-people-cant-keep-their-new-years-resolutions</a></span></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com1tag:blogger.com,1999:blog-3845717689388842118.post-58256325757306831832015-12-12T20:22:00.002-05:002015-12-12T20:22:53.027-05:00The Power of Smiling<div dir="ltr" style="text-align: left;" trbidi="on">
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This time of year, the movie Elf, starring Will Ferrell is a
popular choice among those who wish to laugh at holiday silliness. One of my favorite lines when he’s asked why
he’s smiling, Elf replies ‘I like smiling; smiling’s my favorite.’<o:p></o:p></div>
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The power of a smile benefits the human body is so many
ways, releasing positive energy throughout.
In turn, a smile even affects those around you because it’s contagious.
Have you ever noticed when you start out the day in a good mood, this positive
energy seems to follow throughout the day?
This can begin with a simple smile before getting out of bed or while
preparing breakfast.<o:p></o:p></div>
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Research shows that a smile releases neurotransmitters that
help to reduced stress, cause relaxation and reduce the heart rate and blood
pressure. The feel-good emotions that
are created even act much like anti-depressants. <o:p></o:p></div>
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A smile causes you to look different, in turn people treat
you differently…better than when frowning.
You look more confident, reliable, happy, etc. I have found when walking through the day
with a smile, others smile back at me. The
treatment I’ve experienced while wearing a smile include more doors being held
open, generosity, and people being genuinely sweet and reflective of my happy
mood. <o:p></o:p></div>
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I encourage everyone to walk thought the day with a smile
and work hard during a negative experience to overcome the situation with this
simple facial expression. <o:p></o:p></div>
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Joyce Rode, MA<o:p></o:p></div>
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S. Stevenson (June 25, 2012) There’s magic in your smile.
How smiling affects your brain. Psychology Today. Retrieved December 11, 2015. <a href="https://www.psychologytoday.com/blog/cutting-edge-leadership/201206/there-s-magic-in-your-smile">https://www.psychologytoday.com/blog/cutting-edge-leadership/201206/there-s-magic-in-your-smile</a><o:p></o:p></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-64860145047242528832015-12-09T20:26:00.003-05:002015-12-09T20:26:45.124-05:00How to Achieve Professional Baking at Home<div dir="ltr" style="text-align: left;" trbidi="on">
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I used to wonder how bakeries created such delectable treats while my home baked goods were edible but no comparison. Come on, we can all imagine the sensation of biting into a crumbly muffin or a chewy donut. Is there a secret to baking at home with professional results?<br />
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After years of baking at home, I believe that it comes down to a few simple tips. The most important aspect of baking starts with the flour. There are many varieties of flour available and each has a specific application. Of course, the home baker can use all-purpose flour; however, this is too general for professional quality. Protein content defines the final structure and texture of baked goods. <br />
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High protein flour (bread flour) = More gluten development = chewy and/or elastic texture<br />
Low protein flour (cake flour) = Less gluten development = crumbly and/or course texture<br />
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Think about the texture of the baked good to determine when it's best to use these different flours. For example, pizza dough is elastic and yeast breads are chewy; this is where bread flour works best, along with kneading to further develop the gluten strands. Foods such as muffins, quick breads, pancakes, etc benefit from using cake flour and gently mixing ingredients just until combined. <br />
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I have actually used bread flour when baking simple chocolate chip cookies because it results in a more chewy cookie. For cupcakes, cake flour is used and results in a delicate texture. When baking bread, I will also use whole wheat flour; however, bread flour and cake flour are mostly stocked in my pantry. <br />
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One additional tip to making professional home baked goods includes choosing high quality ingredients. The quality of the butter, vanilla, and chocolate can influence the final texture and flavor. Since I enjoy baked goods in moderation, I find that when it tastes as good as a bakery, a small amount can satisfy a craving. <br />
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Happy Baking<br />
Joyce Rode, MA<br />
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-19439298306211643412015-12-08T08:12:00.001-05:002015-12-08T08:12:26.542-05:00Tonsils<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times New Roman"; font-size: 12.0pt;">Ahh… the dreaded strep throat. My eleven-year-old daughter has suffered multiple
cases in the last three years. So many
that they have finally decided to take out her tonsils. In fact, she is scheduled for a tonsillectomy
today. We’re both looking forward to and
dreading the procedure. Dreading the
pain and recovery time, but looking forward to the infection free life she will
hopefully have after the procedure.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">Why do we even have tonsils? It is thought that tonsils capture incoming infections
in the first few years of life. The tonsils,
which are comprised of glandular tissue, then help develop antibodies against
bacteria and viruses. After the first
few years of life, they are not really needed anymore. In fact, studies show that after tonsil
removal, patients don’t incur more infections than someone who keeps their
tonsils.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">So, it appears that tonsils serve a purpose
early in life, but after they complete their duties, they don’t provide any
more protection. Aren’t our bodies
fascinating?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">Valerie J Connor, MA CCC-SLP, CHES</span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman"; font-size: 12.0pt;">Source: </span><span style="font-family: Times New Roman;">http://www.entassociates.com/tonsils.htm</span></div>
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<span style="font-family: Times New Roman;"><br /></span></div>
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<span style="font-family: Times New Roman;"><br /></span></div>
<!--EndFragment--></div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-35649082645164799332015-12-06T09:44:00.000-05:002015-12-06T09:44:11.703-05:00Happiness and Learning<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";">Most
people strive to be happy.<span style="mso-spacerun: yes;"> </span>We look for
ways to reduce stress and improve our overall wellbeing.<span style="mso-spacerun: yes;"> </span>It is a well-know fact that living well (i.e.,
eating right, keeping our bodies active, getting enough sleep) contributes to
positive feelings. Did you know that learning can increase happiness as
well?<span style="mso-spacerun: yes;"> </span>Studies show that adults who
continue to learn are much less likely to develop symptoms of dementia or memory
loss (Duljovic, 2015).<span style="mso-spacerun: yes;"> </span>It’s also a great
way to meet new friends and develop new relationships.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";"><br /></span></div>
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<span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";">So, this
holiday season, consider giving the gift of learning experiences!<span style="mso-spacerun: yes;"> </span>Art classes, foreign language tutorials,
sewing lessons, or a membership to the gym would be great gifts.<span style="mso-spacerun: yes;"> </span>For the New Year, consider challenging
yourself with a new goal. <span style="mso-spacerun: yes;"> </span>Last year, I
made it a goal to improve my horse-riding skills by changing my fitness regimen
to include balance and stretching exercises.<span style="mso-spacerun: yes;">
</span>This lead to an interest in yoga, which became another goal!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgseChrlkUCwtCH-zEzkR55KEByozRxnH-m8ornRoSWI-ofOOb5UXu0L838ryLO_rcaeeVeGul0n4dY5uA30vQBqUvtfskO4cK1WRTIolhY0Qol2mllVClMOs3Px0yi6mo6509ipEx4qFE/s1600/Screen+Shot+2015-12-06+at+8.43.16+AM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgseChrlkUCwtCH-zEzkR55KEByozRxnH-m8ornRoSWI-ofOOb5UXu0L838ryLO_rcaeeVeGul0n4dY5uA30vQBqUvtfskO4cK1WRTIolhY0Qol2mllVClMOs3Px0yi6mo6509ipEx4qFE/s200/Screen+Shot+2015-12-06+at+8.43.16+AM.png" width="200" /></a><span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"><br /></span></span></div>
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<span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";">Have fun
picking your new adventure or gifting one to others.<span style="mso-spacerun: yes;"> </span>Tis the season!<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";">Valerie J
Connor, MA CCC-SLP, CHES<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman";">For more
info: https://www.britishcouncil.org/voices-magazine/why-learning-adult-can-increase-life-satisfaction<o:p></o:p></span></div>
</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-54785110023605162582015-12-03T10:54:00.002-05:002015-12-03T10:54:59.474-05:00Man in the High Castle<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="MsoHyperlink"><span style="color: windowtext; font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; text-decoration: none; text-underline: none;">This blog post is a wee bit
selfish.<span style="mso-spacerun: yes;"> </span>I recently binge-watched the
first season of an amazing show called Man in the High Castle.<span style="mso-spacerun: yes;"> </span>(I don’t want to be a commercial, but if you
search that one really big online retailer, you might find it.)<span style="mso-spacerun: yes;"> </span>This show is based on a book by the same name
written by Phillip K. Dick.<span style="mso-spacerun: yes;"> </span>Let’s just
say I enjoyed the show so much that I requested the book from our local library
and am patiently awaiting its arrival.<span style="mso-spacerun: yes;">
</span>(I’m also hoping there will be a Season 2, which is the selfish part of
this post…).<o:p></o:p></span></span></div>
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<span class="MsoHyperlink"><span style="color: windowtext; font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; text-decoration: none; text-underline: none;">The show begins with an alternate
history.<span style="mso-spacerun: yes;"> </span>The Allies lost World War II to
the Axis powers and now the eastern half of the country is controlled by
Germany and the Western half is controlled by Japan.<span style="mso-spacerun: yes;"> </span>There is much more to the story, but an
interesting outcome of this power shift is that Nazi philosophies are simply a
way of life in the United States.<span style="mso-spacerun: yes;"> </span>In one
scene, a main character asks why it appears to be snowing.<span style="mso-spacerun: yes;"> </span>The response is a something like “Oh, that’s
the hospital.<span style="mso-spacerun: yes;"> </span>It’s Tuesday.<span style="mso-spacerun: yes;"> </span>They burn the terminally ill and elderly”. <o:p></o:p></span></span></div>
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<br /></div>
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<span class="MsoHyperlink"><span style="color: windowtext; font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; text-decoration: none; text-underline: none;">Later in the show, one of the Nazi
leaders discovers that his son has a degenerative disease.<span style="mso-spacerun: yes;"> </span>When he requests a second opinion, he is
gently reminded by his physician that if anyone else finds out about the
diagnosis, it will become an “institutional” issue and the father will no
longer have a choice about time/place to end his son’s life.<span style="mso-spacerun: yes;"> </span>He is given a kit to take home and use at his
convenience.<o:p></o:p></span></span></div>
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<span class="MsoHyperlink"><span style="color: windowtext; font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; text-decoration: none; text-underline: none;">Wow.<span style="mso-spacerun: yes;">
</span>We talk about assisted suicide in our country and some states have even
legalized it for certain diagnoses (Oregon, Washington, Vermont, and
California).<span style="mso-spacerun: yes;"> </span>These rights are given to
mentally competent patients only, and a long list of criteria must be met.<span style="mso-spacerun: yes;"> </span>After that, it is up to the patient to take
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with it.<span style="mso-spacerun: yes;"> </span>No one can assist and it can
certainly never be imposed.<o:p></o:p></span></span></div>
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<span class="MsoHyperlink"><span style="color: windowtext; font-family: "Times New Roman"; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; text-decoration: none; text-underline: none;">Watching this show was an excellent
reminder of the healthcare freedoms we have in our country.<span style="mso-spacerun: yes;"> </span>We can seek a second opinion any time we
like.<span style="mso-spacerun: yes;"> </span>In most cases, we can choose our
own physicians.<span style="mso-spacerun: yes;"> </span>We can always refuse
procedures and even when we face tough choices, we can request an audience with
an ethics committee to help us make those difficult decisions.<o:p></o:p></span></span></div>
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without problems or controversy.<span style="mso-spacerun: yes;">
</span>However, sometimes it is necessary to step back and be thankful for the
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-55002116522574019482015-12-02T03:12:00.000-05:002016-01-20T20:53:18.582-05:00What’s on my mind about the AquAdvantage salmon (GMO)<div dir="ltr" style="text-align: left;" trbidi="on">
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<![endif]--><span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Nutrition Sciences Instructor </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiUFAgWBO4X02_eEwJMK2ai5q7EJdVny_VGESAuPEFwpvIIXtg_REA6JQV2EYBUXPe9Svc9gJhIEnQM5Klt66vxnVGJrD7YZU754MRN_C0wENKwy59hIqAoR2y8r_OI0r4iB5sP-d0tdE/s1600/GMO+salmon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiUFAgWBO4X02_eEwJMK2ai5q7EJdVny_VGESAuPEFwpvIIXtg_REA6JQV2EYBUXPe9Svc9gJhIEnQM5Klt66vxnVGJrD7YZU754MRN_C0wENKwy59hIqAoR2y8r_OI0r4iB5sP-d0tdE/s320/GMO+salmon.jpg" width="320" /></a></div>
<br />
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br /></span></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Well, I am
going to keep my own opinio<span style="font-family: "cambria" , "serif";">ns</span> to myself in this as I am sure there will be a
lot of debate throughout the nutrition/healthcare/general public. However, this has been on mind and has made it to the media. The
term pinned as the AquAdvantage salmon refers to a GMO engineered Atlantic Salmon . <span style="mso-spacerun: yes;"> </span>The FDA has approved and deemed this
salmon as being as safe as the non-GMO. There has also been discussion about
the environmental impact of using/harvesting the GMO salmon. The FDA stated
that this salmon will be far away from water sources where it is unlikely it
will escape into the wild. </span></div>
<div class="Default" style="line-height: 200%;">
<br /></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">On the other
hand, there are some stores/grocery providers that are already stating they
will not carry this product. Costo, Wholefoods, Trader Joes’s, Aldi, Kroger,and
Safeway have <span style="mso-spacerun: yes;"> </span>gone on record to state
that they will not carry such the AquaAdvantage Salmon in their stores. However,
we do have to be aware that over 80% of the foods Americans eat daily
have GMO within in them. This could be as simple as high fructose corn syrup. <span style="mso-spacerun: yes;"> </span>So something to ponder is are we already
eating the equivalent to the AquaAdvantage if we are eating GMOs? </span></div>
<div class="Default" style="line-height: 200%;">
<br /></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Possibly just some things to ponder: </span></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">GMOs are
outlawed in many countries</span></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Organic
products do not contain GMOs</span></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Organic
meats/milk/dairy are hormone, antibiotic free </span></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">If we do not use GMOs will we have enough food supply?</span></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Are allergies on the rise because of GMOs? </span></div>
<div class="Default" style="line-height: 200%;">
</div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Lastly here
is a link that discusses GMO information http://www.nongmoproject.org/learn-more/</span></div>
<div class="Default" style="line-height: 200%;">
<br /></div>
<div class="Default" style="line-height: 200%;">
<br /></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Breyer, M. (2015).
Costco says no to GMO salmon. Retrieved from http://www.treehugger.com/corporate-responsibility/costco-says-no-gmo-salmon.html</span></div>
<div class="Default" style="line-height: 200%;">
<br /></div>
<div class="Default" style="line-height: 200%;">
<span style="font-family: "cambria" , "serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">FDA. (2015).
FDA has determined that the AquaAdvantage Salmon is as Safe to Eat as Non-GE Salmon.
Retrieved from http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm472487.htm </span></div>
</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com1tag:blogger.com,1999:blog-3845717689388842118.post-29340267043105482662015-11-30T02:38:00.001-05:002015-11-30T02:39:41.095-05:00Now that Thanksgiving is over...<div dir="ltr" style="text-align: left;" trbidi="on">
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2198" style="margin: 0in 0in 8pt;">
<br />
<div class="separator" style="clear: both; text-align: center;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2199" style="font-family: "calibri"; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5s2XVlZ9EMF9mCtStbBKbyKWd2TKbZBMzV0mEq_cY14eQim2KRNVqHBbYZdzRXAhCdRqcuMQC9aJ7eujojpYHF1dbvOoZNPctc_Xzx7LVpab0FfdBOZmjqL6uXpfeC1J7zZq49Cs8gd4/s1600/day+after.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="124" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5s2XVlZ9EMF9mCtStbBKbyKWd2TKbZBMzV0mEq_cY14eQim2KRNVqHBbYZdzRXAhCdRqcuMQC9aJ7eujojpYHF1dbvOoZNPctc_Xzx7LVpab0FfdBOZmjqL6uXpfeC1J7zZq49Cs8gd4/s320/day+after.jpg" width="320" /></a></span></div>
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2199" style="font-family: "calibri"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2198" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2199" style="font-family: "calibri"; font-size: small;">Renee Gosselin, MS MBA RD</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2198" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2199" style="font-family: "calibri"; font-size: small;">Nutritional Instructor </span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2198" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2199" style="font-family: "calibri"; font-size: small;">Now that Thanksgiving is over, there maybe some of us wondering what are some of the fun
ideas to burn off some of those extra calories that we possibly may have eaten.</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2200" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2201" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2202" style="font-family: "calibri"; font-size: small;">Here is a list that outlines some exercises or activities
that burn calories</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2203" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2204" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2205" style="font-family: "calibri"; font-size: small;">Based on a 150# female</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2206" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2207" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2208" style="font-family: "calibri"; font-size: small;">Sleeping<span id="yiv4883771990yui_3_16_0_1_1448916626103_2209"> </span>55 calories</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2210" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2211" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2212" style="font-family: "calibri"; font-size: small;">Housework, moderate<span id="yiv4883771990yui_3_16_0_1_1448916626103_2213">
</span>65 and more calories</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2214" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2215" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2216" style="font-family: "calibri"; font-size: small;">Walking 3 miles per hour 280 calories</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2217" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2218" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2219" style="font-family: "calibri"; font-size: small;">Gardening<span id="yiv4883771990yui_3_16_0_1_1448916626103_2220"> </span>350
calories</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2221" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2222" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2223" style="font-family: "calibri"; font-size: small;">Water Aerobics<span id="yiv4883771990yui_3_16_0_1_1448916626103_2224"> </span>400
calories</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2225" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2226" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2227" style="font-family: "calibri"; font-size: small;">Rowing 550 calories</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2228" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2229" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2230" style="font-family: "calibri"; font-size: small;">Dancing 260 calories</span></div>
<div dir="ltr" id="yiv4883771990yui_3_16_0_1_1448916626103_2183">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2231" style="font-family: "times new roman"; font-size: small;">
</span></div>
<div id="yiv4883771990yui_3_16_0_1_1448916626103_2232" style="margin: 0in 0in 8pt;">
<span id="yiv4883771990yui_3_16_0_1_1448916626103_2233" style="font-family: "calibri"; font-size: small;">Tennis 350 calories</span></div>
</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-72054549116437570822015-11-24T23:57:00.002-05:002015-11-24T23:57:41.927-05:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">What
does Thanksgiving Day means to you? Is it all about the food, spending time
with those whom you haven’t seen for a while, watching the football games and
so forth? I’ve come to realize the Day of Thanksgiving should be much more
meaningful than that. It should be a time of reflection in giving thanks and to
be appreciative of the things that we have. However, there is another part to
the word of thanksgiving which is “giving”. All of us can find ways to give
back to those in need. It can come in the form of volunteering your time, sharing
a skill, showing more kindness and etc. As you sit down with family and friends
on Thanksgiving Day, let it be both a moment to be thankful while finding ways
to give. <o:p></o:p></span></div>
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<b><span style="color: #953735; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #953735; mso-style-textfill-fill-colortransforms: lumm=75000; mso-style-textfill-fill-themecolor: accent2; mso-themecolor: accent2; mso-themeshade: 191;">From My Family to Yours,<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJF69kmNpLs0arzdBtv03BN_FFzTTA6z-PyKwXMrHuNIBqA4iySnJyG_xV5YTM-xfDx74vXlDjGay21wG_q4gwaiUel-OkNzoshi5wtzyGWs96Jy_wsS2-BNC77HnF40Au6Nb5KQVDI68/s1600/Happy+Thanksgiving+Day+Picture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJF69kmNpLs0arzdBtv03BN_FFzTTA6z-PyKwXMrHuNIBqA4iySnJyG_xV5YTM-xfDx74vXlDjGay21wG_q4gwaiUel-OkNzoshi5wtzyGWs96Jy_wsS2-BNC77HnF40Au6Nb5KQVDI68/s1600/Happy+Thanksgiving+Day+Picture.jpg" /></a></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt;">Written
by</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Dr.
Shantel Anderson BA, MA, DHEd <o:p></o:p></span></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-77041318562566392342015-11-24T20:51:00.000-05:002015-11-24T20:51:19.558-05:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="color: #e46c0a; font-family: "Times New Roman","serif"; font-size: 22.0pt; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #E46C0A; mso-style-textfill-fill-colortransforms: lumm=75000; mso-style-textfill-fill-themecolor: accent6; mso-themecolor: accent6; mso-themeshade: 191;">Thanksgiving Turkey Cookies<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;"> <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCu6b-bWKp2NIcWvtEKZv5RYbu7LPV7QEL8G4rIov7B7ZpS0qIzVnPPSiWf4NrJql4YWyS8w6RSmxLU9GBxgKsGftodC2Ye-DiQtSEaZwaC_OGlCS-tItIN07rxd4D8Xtvrw5ZaZPZAnE/s1600/Thanksgiving+Turkey+Cookies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCu6b-bWKp2NIcWvtEKZv5RYbu7LPV7QEL8G4rIov7B7ZpS0qIzVnPPSiWf4NrJql4YWyS8w6RSmxLU9GBxgKsGftodC2Ye-DiQtSEaZwaC_OGlCS-tItIN07rxd4D8Xtvrw5ZaZPZAnE/s320/Thanksgiving+Turkey+Cookies.jpg" width="320" /></a></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt;">If
you’re looking for something fun to do with the children, you might want to
check out this amazing and simple dessert!</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Ingredients:<o:p></o:p></span></b></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">1 roll (16.5 oz.)
Pillsbury refrigerated sugar cookies <b>OR</b>
1 package (16 oz.) Pillsbury Ready to Bake! Refrigerated sugar cookies (24
cookies)<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">1 container (16
oz.) chocolate creamy frosting<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Candy corn<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Orange
decorating icing<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">§<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Miniature
candy-coated chocolate baking bits<o:p></o:p></span></div>
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<b><span style="color: #e46c0a; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #E46C0A; mso-style-textfill-fill-colortransforms: lumm=75000; mso-style-textfill-fill-themecolor: accent6; mso-themecolor: accent6; mso-themeshade: 191;">Step 1:<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Bake
cookies as directed on roll or package. Cool completely, about 10 minutes.<o:p></o:p></span></div>
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<b><span style="color: #e46c0a; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #E46C0A; mso-style-textfill-fill-colortransforms: lumm=75000; mso-style-textfill-fill-themecolor: accent6; mso-themecolor: accent6; mso-themeshade: 191;">Step 2:<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Spoon
chocolate frosting into 1-quart Ziploc Brand Storage bag; seal bag. Cut off
tiny bottom corner of bag. On each cookie, pipe frosting on outer edge of half
of cookie. Arrange candy corn over frosting for feathers.<o:p></o:p></span></div>
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<b><span style="color: #e46c0a; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-style-textfill-fill-alpha: 100.0%; mso-style-textfill-fill-color: #E46C0A; mso-style-textfill-fill-colortransforms: lumm=75000; mso-style-textfill-fill-themecolor: accent6; mso-themecolor: accent6; mso-themeshade: 191;">Step 3:<o:p></o:p></span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Pipe
orange icing onto each cookie to resemble turkey face and feet. Use orange
icing to attach baking bits to turkey face for eyes. Pipe black gel on baking
bits for centers of eyes. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Good eats!</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Sincerely,<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Dr. Shantel Anderson BA, MA, DHEd <o:p></o:p></span></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-3251199359439887562015-11-19T09:37:00.000-05:002015-11-19T09:37:12.835-05:00Handling Holiday Stress<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBZLM6PgAaBzjCGiygCugN7DqHmBWzdqUJAMSx3zUXPmYmDIMKp3vBJ26LVVQzxq2LupMnmTMqUQii5qlxu-LBpOFzyiec0Os8lgMdYBC9EtT7Fco0u7g3T-INIfbMU37lRyYPSKB501c/s1600/Holiday+Stress+Picture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBZLM6PgAaBzjCGiygCugN7DqHmBWzdqUJAMSx3zUXPmYmDIMKp3vBJ26LVVQzxq2LupMnmTMqUQii5qlxu-LBpOFzyiec0Os8lgMdYBC9EtT7Fco0u7g3T-INIfbMU37lRyYPSKB501c/s400/Holiday+Stress+Picture.jpg" width="400" /></a></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Well,
it’s that time of the year again to where we are hustling and bustling in
preparation for the holiday season. Although it should be regarded as a joyous
time of the year by which we are spending time with our family and friends, it
can lead to what is called “holiday stress”. Holiday stress is when a person
becomes overwhelmed with the seasonal activities such as shopping, cooking,
attending parties and so forth. According to studies that have been conducted
over the years, the average person will experience more stress during this time
of the year than any other time. Don’t fret- help is on the way! =) There are
things that we can do to handle holiday stress so we can have a joyous time
during the holidays such as the following:<o:p></o:p></span></div>
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<div class="MsoNoSpacing" style="margin-left: 39.0pt; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "wingdings"; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">v<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Plan ahead and prioritize
according to importance. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">v<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Set a realistic
budget. In other words, you don’t want to overspend while placing yourself in
financial debt.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">v<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Accept your
family and friends as who they are. Sometimes we place high expectations on
others and when they don’t fulfill those expectations during the holiday
season, we become stress and depress.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">v<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Don’t compare
with other families. We have a tendency to believe that all families are
perfect with the exception of ours. As a result, we can sometimes try and
create the perfect family gathering. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: 39.0pt; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "wingdings"; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">v<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Relax and have
fun. Keep in mind; the holidays only come once a year so make the most of it.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; font-size: 12.0pt; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;">v<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Last, but not
least, don’t forget the reason for the season. It should be a time to be
appreciative and to be thankful for all things. <o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Written
by <o:p></o:p></span></div>
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<span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">Dr.
Shantel Anderson BA, MA, DHEd <o:p></o:p></span></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-74107180304310577452015-11-15T22:16:00.000-05:002015-11-15T22:16:02.168-05:00A Thought on Meal Delivery Services<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "calibri";">Emily Boldrin PhD, RD</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: "calibri";">In the last post I mentioned that I have been experiencing
some serious medical issues. People, during this time, have been extremely
generous. It has blown my mind and given me a new outlook in regards to the
kindness of people. Even complete strangers. My husband’s company even pooled
money together to help us. The gift they gave was a meal delivery service. The
meal delivery service came once a week and had all we needed to cook meals for
the week.</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: "calibri";">Granted this meal delivery service was not cheap, which is
why I have never used this before. But for someone who was home bound with a
kid and a husband to feed, this was a great gift. Nutritionally speaking (this
is a health blog after all </span><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;"><span style="font-family: "wingdings"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span></span><span style="font-family: "calibri";">),
they included information on serving sizes and calories. They also included
plenty of vegetables and whole grains.</span></div>
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<span style="font-family: "calibri";">Have any of you had experience with meal delivery services?
What were your thoughts on the general format? On the nutrition content?</span></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-82303084656988473642015-11-13T21:45:00.000-05:002015-11-13T21:45:05.246-05:00This Holiday Season...<div dir="ltr" style="text-align: left;" trbidi="on">
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<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">Emily Boldrin PhD RD</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">To say that I have had an "interesting" last few months would
be an understatement. I am sure many of you have had an “interesting” few
months or years…even a lifetime. Be sure that I do not want to share my story
to compare, because many of you have had worse and that isn't the point, but I share my story in order to
reflect.</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">A few months ago, at 7 months pregnant, I had a Grand Mal
seizure. It was out of blue, there were no symptoms, my pregnancy was going
well and I (or so I thought) was the picture of health…according to my yearly
checkups. <span style="mso-spacerun: yes;"> </span>After I had the seizure, I was
taken in an ambulance to the local hospital to get an MRI. The MRI revealed
that I had a significant size tumor (about the size of an orange) in my brain.
Thus I needed to undergo brain surgery (at 7 months pregnant) to remove the tumor in order to avoid
hemorrhaging in my brain during labor and delivery. </span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">Needless to say I underwent the brain surgery and spent some
time in the hospital and at home recovering. During that time (like many others) I had the
chance to reflect on what is important in my life and how it affects other people in
my life. Frankly, the brain surgery was a gift to me and allowed me time to assess
what was important.<span style="mso-spacerun: yes;"> </span>This holiday season,
I hope that you don't have to have a major life event to have a chance to truly reflect on what is important.</span></div>
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<span style="font-family: Calibri;">This holiday season…I hope you smile at strangers</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">This holiday season…I hope you take the time to hug your dog</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">This holiday season…I hope you love your family</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">This holiday season…I hope you share in the joy your friends
bring</span></div>
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">This holiday season…I hope you feast on some good food</span></div>
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<span style="font-family: Calibri;">This holiday season…most of all…I hope you are happy…</span></div>
</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com1tag:blogger.com,1999:blog-3845717689388842118.post-61820712942886824262015-11-11T21:07:00.000-05:002015-11-11T21:07:01.476-05:00Having Fun With a Vegetable Orchestra<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Calibri;">By: Emily Boldrin PhD, RD</span></div>
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<span style="font-family: Calibri;">I freely admit, what I am about to write about is a little
strange…perhaps a better word is “quirky”. But, ever since I saw the news clip
(5 years ago) I have thought about it a few times a year.<span style="mso-spacerun: yes;"> </span>This time, I thought about the vegetable
orchestra while I was cooking with my 2 year old son. He loves to help me cook
and his specialty is throwing spices all over the counter and floor. And I love
it. </span><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;"><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span></span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"></span></div>
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<span style="font-family: Calibri;">Over the holidays, we will be doing a lot of cooking, my son
and I. And inevitably we will have some left overs because, you never want to
run out of food during the holidays (am I right?)! It particularly seems that
produce is something I buy too much of – it all looks so good I just can’t
resist!<span style="mso-spacerun: yes;"> </span>So, I was trying to think of
creative ways I could use the extra produce instead of just tossing it out when
it goes bad. </span></div>
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<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">This is where the vegetable orchestra comes in…to give you
the back story, the vegetable orchestra is a real group of artists that tour
(mostly in Europe) playing only produce for instruments. They have been doing
it for 17 years now! They make instruments out of produce, using things like
drills to make holes. But their creativity doesn’t stop there and it is
inspiring! You can watch the clip on CBS Sunday Morning here: </span><a href="http://www.cbsnews.com/videos/viennas-vegetable-orchestra/"><span style="color: #0563c1; font-family: Calibri;">http://www.cbsnews.com/videos/viennas-vegetable-orchestra/</span></a><span style="font-family: Calibri;">.
</span></div>
<br />
<div style="margin: 0in 0in 8pt;">
<span style="font-family: Calibri;">In particular I like the “carrot clarinet” that they make. </span><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;"><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span></span><span style="font-family: Calibri;"> How fun that would be
for children and what a great way to get children familiar with vegetables in a
non-threatening environment and in a fun way! I dare say, it may even result in your child eating more vegetables! I for one will be making "carrot
clarinets" and "squash symbols" this holiday season. I hope you, your family and your kids do
too!</span></div>
</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-89550397028348601582015-11-10T15:53:00.000-05:002015-11-10T15:53:22.120-05:00Stress Free Holidays: Yoga to Restore Your Body and Mind<div dir="ltr" style="text-align: left;" trbidi="on">
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Even with a <a href="http://kaplanhealthwellness.blogspot.com/2015/11/stress-free-holidays-strategies-for.html" target="_blank">healthy diet</a> and some <a href="http://kaplanhealthwellness.blogspot.com/2015/11/stress-free-holidays-herbal-adaptogens.html" target="_blank">herbal allies</a>, the holidays can still leave us feeling depleted or downright depressed. If the thought of shopping for one more present or attending another holiday party makes you want to scream, it's probably time to take a step back and nourish your mind and body. <br />
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The following are three restorative postures that can help you find peace this time of year. No need to strive, no need to grasp. It's time to melt.<br />
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1. <b>Supported Childs Pose: </b>Begin by kneeling on a blanket, with your knees a little wider than hip-width apart. Place a bolster, or 3-4 folded blankets between your thighs. Sink your hips towards you heels, supporting your torso completely by the bolster and your thighs. Turn your head to the side, reaching arms forward around the edges of the supports or behind you, resting on the floor. Stay here for 3-5 minutes, turning your head in the opposite direction halfway through. Allow the tension to melt off of the shoulders and lower back, and gently quiet the mind.<br />
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<b>2. Supported Side Twist: </b>From childs, come to hands and knees and move the bolster or blankets to the side. Feel free to move through a few <a href="http://www.banyanmoonbotanicals.com/blog/10-minute-de-stress-sequence" target="_blank">Cat/Cow postures</a> to release any tension in the lower back. Drop your right hip down to the floor, supporting it on a blanket if necessary. Keep your knees bent, legs extending out to the left as comfortable. Place the short end of the bolster or blankets in contact with your right hip. Lengthen the spine, and then gently turn towards your supports and lie down, turning your head to the side. Stay for 2-4 minutes, then repeat on the other side. Feel the muscles of the entire back start to release, and allow this gentle twist to support your digestion.<br />
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<a href="http://d3v7xustcq7358.cloudfront.net/images/article/bas_231_02_fnl_art.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="http://d3v7xustcq7358.cloudfront.net/images/article/bas_231_02_fnl_art.jpg" border="0" src="http://d3v7xustcq7358.cloudfront.net/images/article/bas_231_02_fnl_art.jpg" /></a><b> </b><br />
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<b>3. Legs up the Wall: </b>Slowly press yourself up to seated, moving softly to the wall. Place 2-3 stacked blankets about 6 inches from the wall. Begin with your
right hip and shoulder just grazing the wall, sitting on the side of
the blanket. Slowly swing your legs up the wall and let your head and
shoulders rest on the floor. Don't be discouraged if you need to wiggle
to get your hips closer to the wall, or if it takes you a few times to
get there. Keep your legs firm on
the wall, but release your arms to your sides, palms facing the sky.
Close your eyes and let go of all the tension and anxiety that's been building. Stay here 5-15 minutes, then slowly bend your
knees and roll off your supports. Stay on your side for a few breaths,
then slowly come back to seated. <br />
<br />
<br />
Peace,<br />
Kristin Henningsen MS, CH, RYT<br />
<br />
<br /></div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-35890927095094311722015-11-08T19:36:00.000-05:002015-11-08T19:36:09.966-05:00Stress Free Holidays: Herbal Adaptogens <div dir="ltr" style="text-align: left;" trbidi="on">
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Although Fall and Winter are traditionally a time to go within and
nourish ourselves, it is often quite the opposite. The holiday season,
with its sweets, holiday parties, and increased activity can lead to
imbalances in the body that manifest as fatigue, stress, and illness.
To enjoy the holiday season amidst the chaos, consider adding a few
adaptogenic herbs into your daily routine.<br />
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Adaptogens are herbs that help to provide balance, as well as restore
and protect the body from every day stress. While they don't alter our
mood, they do enhance our bodies ability to adapt to emotional and
physical stress, allowing us to approach each day with vitality.</div>
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If you start to feel run down during the holiday season, these herbs might be for you.<br />
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<b>1.</b> <b>Ashwagandha: </b>Revered for millennia in India, Ashwagandha is known to boost the immune system and ease anxiety. It tonifies our entire system, while calming and strengthening the nervous system. Extremely useful if traveling to visit family!<br />
<b><br />2.</b> <b>Holy Basil: </b>Also known as Tulsi, Holy Basil is another sacred herb in India. A member of the mint family, this herb is famous for balancing out the body, mind, and spirit. It's a powerful antioxidant, and has been shown to have antibacterial, anti-fungal, and anti-inflammatory properties.<br />
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<b>3. Schisandra: </b>This astringent berry has long been used in Traditional Chinese Medicine. Known as a tonic herb, it helps to reduce fatigue and increase physical performance as well as endurance. Perfect for those long and draining trips to the mall.<br />
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<b>4. Rhodiola: </b>This powerful adaptogen of the West has been studied in depth for its anti-stress and fatigue fighting properties. It also acts to protect the heart and liver, as well as improve memory. <br />
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<b>5. Eleuthro: </b>Commonly used in Traditional Chinese Medicine, Eleuthro is also known as Siberian Ginseng. Considered an exceptional tonic herb for thousands of years, Eleuthro helps to increase longevity and vitality during times of stress.<br />
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Of course, be sure to consult your doctor or qualified healthcare practitioner for proper dosage before adding any herbs to your daily regiment. And enjoy the holiday season with vitality!<br />
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Be Well!<br />
<br />
Kristin Henningsen MS, CH, RYT</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-73958376598756780072015-11-05T09:33:00.000-05:002015-11-05T09:33:03.113-05:00Stress Free Holidays: Strategies for Healthy Eating<div dir="ltr" style="text-align: left;" trbidi="on">
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It's coming! The holiday season is bearing down on us and will without a doubt fly by in a flash. As we approach this most wonderful time of year, take a few minutes to pause and consider how you will enjoy the season and avoid the guilt of overindulging.<br />
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1. <b>Be Selective</b>: Before you start munching on the first appetizer or party platter you see, take a little tour. Get a visual of all that is offered, and then choose wisely. If you fill your tiny plate with mostly fruits or veggies, you won't have room for that bacon wrapped pastry puff. <br />
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2. <b>Get Creative</b>: We all have those old family recipes that are essential this time of year. Consider transforming holiday favorites to have a healthy flair. Replace lard or Crisco with coconut oil or good old butter (in moderation). Replace white flour with whole wheat, almond, or oat flour. And you can almost always cut the sugar in half. You can still have the nostalgia without the digestive issues.<br />
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3. <b>Remind Yourself:</b> It's easy to rationalize that this time of year is just too crazy to think about nutrition. Now it's easier than ever to remind yourself what your nutritional goals are. Use your favorite nutrient tracking app (I personally like <a href="https://www.myfitnesspal.com/" target="_blank">MyFitnessPal</a>), or just keep a copy of your goals on your refrigerator. The points is--keep your nutritional plan front and center.<br />
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4.<b> BYOB</b>: Whether it's food or beverage, ask your host if you can contribute and then bring a healthy option. Most will welcome the offer.<br />
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5. <b>Moderate:</b> Enjoy, these sweet and savory flavors are part of the season! But do so in moderation. Savor eat bite, chew thoroughly and fully appreciate the tastes and flavors you experience. Eating healthy doesn't have to mean depriving yourself completely. But slow down....and enjoy the food, not the guilt. <br />
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Eat Well!<br />
Kristin Henningsen MS, CH, RYT<br />
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com1tag:blogger.com,1999:blog-3845717689388842118.post-13868519577508740822015-11-03T20:13:00.002-05:002015-11-03T20:13:21.961-05:00Egg-citing News<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 1;"> </span>In
my August blog post, I mentioned my family was raising free-range
chickens.<span style="mso-spacerun: yes;"> </span>The chickens have grazed all
summer on insects, worms, grasses, weeds and extra produce from the garden.<span style="mso-spacerun: yes;"> </span>We are patiently awaiting our first chicken
eggs.<o:p></o:p></div>
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<span style="mso-spacerun: yes;"> </span><span style="mso-tab-count: 1;"> </span>Free-range
eggs have many nutritional advantages over the USDA nutrient data for
commercial eggs.<span style="mso-spacerun: yes;"> </span>They have been found to
have 1/3 less cholesterol, ¼ less saturated fat, 2/3 more vitamin A, 2 times
more omega-3 fatty acids, 3 times more vitamin E, and 7 times more beta
carotene <w:sdt citation="t" id="1132979977"><span><!--[if supportFields]><span
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style="mso-spacerun:yes"> </span>CITATION Che07 \l 1033 <span
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Where do you find these
nutritious free-range eggs if you cannot raise your own chickens?<span style="mso-spacerun: yes;"> </span>Look for eggs at your local farmer’s market
or local grocery store labeled “free-range.”<span style="mso-spacerun: yes;">
</span>You can even find farmers just outside your town willing to sell you
their extra eggs.<o:p></o:p></div>
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<!--[if supportFields]><span style='mso-element:field-begin'></span><span
style="mso-spacerun:yes"> </span>BIBLIOGRAPHY <span style='mso-element:field-separator'></span><![endif]--><span style="mso-bidi-font-family: "Times New Roman"; mso-no-proof: yes;">Alterman, C.
L. (2007, October 1). <i>motherearthnews.com</i>. Retrieved November 3, 2015,
from Meet Real Free-Range Eggs:
http://www.motherearthnews.com/real-food/free-range-eggs-zmaz07onzgoe.aspx?PageId=4<o:p></o:p></span><w:sdtpr></w:sdtpr></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-67330274190290561972015-11-02T18:36:00.004-05:002015-11-02T18:36:38.714-05:00Favorite Exercise<div dir="ltr" style="text-align: left;" trbidi="on">
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<o:p> </o:p><span style="line-height: 200%;"> </span><span style="line-height: 200%;">When I was a child, bike riding was one of my favorite things to do.</span><span style="line-height: 200%;"> </span><span style="line-height: 200%;">My trip to the swimming pool would involve a bike ride back and forth from my house.</span><span style="line-height: 200%;"> </span><span style="line-height: 200%;">My parents owned and managed a restaurant during my early grade school years; so many trips were made to their workplace on my bike, too.</span><span style="line-height: 200%;"> </span><span style="line-height: 200%;">My bike was not only a form of transportation; it was fun to ride and gave me freedom to roam the streets of my hometown.</span></div>
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<o:p></o:p></div>
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Walking was another fond exercise of my teenage days. My mom and I would have special one-on-one time walking the trails at our local park. Since my mom worked full-time and took call as a Nurse Anesthetist during this time, I always looked forward to the walk together and some great conversations together.<o:p></o:p></div>
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If you are having a hard time finding an exercise you enjoy this fall, think back to your childhood. Did you like jumping rope, shooting hoops with your friends, or just taking a walk in the park?<o:p></o:p></div>
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Try for aim 30 minutes five times a week for a total of 150 minutes. You can change your activities each day, so you do not get tired of the same exercise. Here is a table with activities and calories burned per 30 minutes of exercise.</div>
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<br /></div>
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Activity<o:p></o:p></div>
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<span style="mso-spacerun: yes;"> </span>(30 minutes)<o:p></o:p></div>
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135 lbs.<o:p></o:p></div>
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155 lbs.<o:p></o:p></div>
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195 lbs.<o:p></o:p></div>
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Bicycling <10 MPH<o:p></o:p></div>
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118 <o:p></o:p></div>
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140.5<o:p></o:p></div>
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172.5<o:p></o:p></div>
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Dancing<o:p></o:p></div>
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133<o:p></o:p></div>
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158.5<o:p></o:p></div>
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194<o:p></o:p></div>
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Basketball<o:p></o:p></div>
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236<o:p></o:p></div>
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281.5<o:p></o:p></div>
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345<o:p></o:p></div>
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Horseback Riding<o:p></o:p></div>
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118<o:p></o:p></div>
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140.5<o:p></o:p></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111">
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172.5<o:p></o:p></div>
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Walking 3.0 mph<o:p></o:p></div>
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103.5<o:p></o:p></div>
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123<o:p></o:p></div>
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151<o:p></o:p></div>
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<o:p> </o:p>(Shapefit, 2015)</div>
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<!--[if supportFields]><span style='mso-element:field-begin'></span><span
style="mso-spacerun:yes"> </span>BIBLIOGRAPHY <span style='mso-element:field-separator'></span><![endif]-->Shapefit.
(2015, April 3). <i>Calories Burned During Exercise</i>. Retrieved November 2,
2015, from Shapefit.com:
http://www.shapefit.com/cardio/calories-burned-during-exercise.html<o:p></o:p><w:sdtpr></w:sdtpr></div>
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style='mso-bidi-font-weight:bold;mso-no-proof:yes'><span style='mso-element:
field-end'></span></span><![endif]--><span style="font-size: small; font-weight: normal;"><o:p> </o:p><span style="line-height: 200%; text-indent: -0.5in;"> </span><span style="color: #360e3f;">By Angela Ask MPS</span></span></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-20689853540858246422015-10-31T12:19:00.000-04:002015-11-02T18:26:56.011-05:00Acorn Squash with Kale and Sausage<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><b>Acorn Squash with Kale and Sausage</b><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb2Zy_dh8WgMLpWMW65Jec8Y9EjfJvs3HAyYqgVUu-9p6_zHEgxw3oftcrIFu65g19D7Rzo4unAevoNaHBx5ed0f4SZ_7l2pvIE4t54fb5mN9J7Yu6-EhtWwAiwRDaBZsC-PQ-SfqBCNc/s1600/Slide15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb2Zy_dh8WgMLpWMW65Jec8Y9EjfJvs3HAyYqgVUu-9p6_zHEgxw3oftcrIFu65g19D7Rzo4unAevoNaHBx5ed0f4SZ_7l2pvIE4t54fb5mN9J7Yu6-EhtWwAiwRDaBZsC-PQ-SfqBCNc/s640/Slide15.jpg" width="640" /></a><span style="font-family: "calibri"; text-align: left;"> </span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"> As the days get cooler and darkness falls early, I love to change my recipes for the season.<span style="mso-spacerun: yes;"> </span>Soups and crockpot delights are some of my favorites.<span style="mso-spacerun: yes;"> </span>Another recipe I would like to share is acorn squash with kale and sausage.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"> This recipe is packed with healthy vegetables. Kale has 33 calories per one cup, 3 grams of protein, 25 grams of fiber, vitamins A, B, C, and K, plus minerals including phosphorus, potassium, calcium, and zinc. </span><span style="font-family: "calibri";">Leek has only 50 calories per 89 grams, 1 gram of protein, 2 grams of fiber, 3 grams of carbohydrates and vitamins A and C. </span><span style="font-family: "calibri";">Acorn Squash has 82 calories per one cup mashed, 1.6 grams of protein, 2.8 grams of fiber, Vitamin A, B-6, C, calcium, and magnesium.</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Ingredients<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2 medium acorn squash, halved down the middle, seeds removed<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1/4 teaspoon freshly ground black pepper<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">3 teaspoons olive oil, divided<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">8 ounces hot Italian turkey sausage, casings removed<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1 large leek, white and light-green parts only, halved and sliced<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2 cloves garlic, finely chopped<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">4 cups tightly packed torn kale<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1/4 cup chopped walnuts<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2 tablespoons grated fresh Parmesan<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">§<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2 tablespoons panko breadcrumbs<o:p></o:p></span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><br /></span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"> Heat oven to 375°. Cut off the round side of each squash half to create a stable base. Add salt and pepper, then spray a pan with cooking spray. Place squash skin side down on a baking sheet lined with aluminum foil; bake until golden and tender which is about 30 minutes. Remove from oven; flip squash and set aside. Heat broiler. In a large nonstick heat 1-teaspoon oil then add sausage, cook, then transfer to a bowl. To the same skillet, add remaining 2 teaspoons oil and leek; cook until leek is soft, 3 minutes. Add garlic; cook, 30 seconds. Add kale and toss; add broth. Cover and cook until kale is tender, 5 minutes; stir in sausage. Divide kale-sausage filling among squash. In a bowl, combine walnuts, the parmesan and panko; sprinkle evenly over squash bowls and coat with cooking spray. Broil until panko is golden, 2 minutes.<o:p></o:p></span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><br /></span></div>
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<i><span style="background: white; color: #333333; font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Per serving: 376 calories, 17 g fat, 4 g saturated fat, 47 g carbohydrate, 7 g fiber, 17 g protein</span></i><span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"> <w:sdt citation="t" id="314463147"><!--[if supportFields]><span
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style="mso-spacerun:yes"> </span>CITATION Lar13 \l 1033 <span
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<span style="font-family: "calibri";">This is a true comfort food dinner for me!</span></div>
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<span style="font-family: "calibri"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Reference<o:p></o:p></span></div>
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<span style="font-weight: normal;"><span style="font-family: "calibri";">Perri, L. (2013, November 1). </span><i style="font-family: Calibri;">Acorn Squash with Kale and Sausage</i><span style="font-family: "calibri";">. Retrieved October 28, 2015, from http://www.epicurious.com: http://www.epicurious.com/recipes/food/views/Acorn-Squash-with-Kale-and-Sausage-51203850</span></span><br />
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<span style="color: #360e3f; font-size: 12.0pt; mso-bidi-font-family: Arial;">By Angela Ask MPS<o:p></o:p></span></div>
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Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-45624582676217602302015-10-26T16:48:00.000-04:002015-10-26T16:51:13.570-04:00Anti-inflammatory guidelines<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="line-height: 17.12px;">By Paz Etcheverry, Ph.D.</span></div>
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<span style="line-height: 17.12px;">In my previous blog, I promised that I was going to share with you some simple guidelines for following an anti-inflammatory diet and lifestyle. Here it is. </span></div>
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<span style="line-height: 17.12px;">To an inflammation-free life, my dear blog readers!</span></div>
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<span style="line-height: 17.12px;"><b>1)<span class="Apple-tab-span" style="white-space: pre;"> </span>Consume adequate omega-3 fatty acids.<span class="Apple-tab-span" style="white-space: pre;"> </span></b></span></div>
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<li><span style="line-height: 17.12px;">Eat two servings (4 ounces or 113 g each) of fatty fish per week OR supplement with 1–4 g of combined EPA+DHA daily. These will be listed on the supplement facts label.</span></li>
<li><span style="line-height: 17.12px;">Reduce intake of omega-6 fatty acids to keep ratio of omega-6 to omega-3 in the range of 2:1 to 4:1.</span></li>
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<span style="line-height: 17.12px;"><b>2)<span class="Apple-tab-span" style="white-space: pre;"> </span>Choose healthy fats.</b></span></div>
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<li><span style="line-height: 17.12px;">Replace vegetable oils, trans-fats, or butter with extra-virgin olive oil.</span></li>
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<span style="line-height: 17.12px;"><b>3)<span class="Apple-tab-span" style="white-space: pre;"> </span>Increase vegetable and fruit intake (especially vegetables).</b></span></div>
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<li><span style="line-height: 17.12px;">Consume 5–9 servings of vegetables and fruits per day, with more than half as vegetables.</span></li>
<li><span style="line-height: 17.12px;">Color your diet! Deeply colored fruits and vegetables contain higher amounts of protective phytochemicals.</span></li>
<li><span style="line-height: 17.12px;">Use the plate method: the biggest portion (half the plate) is where the vegetables go (excluding potatoes)</span></li>
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<span style="line-height: 17.12px;"><b>4)<span class="Apple-tab-span" style="white-space: pre;"> </span>Choose whole grain carbohydrates and limit the portion sizes.</b></span></div>
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<li><span style="line-height: 17.12px;">Choose carbohydrates that are whole grain and aim for a total of 25 g of fiber per day.</span></li>
<li><span style="line-height: 17.12px;">Rx: Double your vegetable intake, and half your intake of refined carbohydrates (anything with flour and/or sugar)!</span></li>
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<span style="line-height: 17.12px;"><b>5)<span class="Apple-tab-span" style="white-space: pre;"> </span>Get your protein from plant sources such as legumes, nuts, and seeds, and/or choose lean, natural animal sources of protein in moderate amounts.</b></span></div>
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<span style="line-height: 17.12px;"><b>6)<span class="Apple-tab-span" style="white-space: pre;"> </span>Spice it up! Include anti-inflammatory herbs and spices such as garlic, turmeric, rosemary, ginger, oregano, cumin, and cayenne in your diet.</b></span></div>
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<a href="http://www.dietandi.com/wp-content/uploads/2013/01/Food-Heart.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.dietandi.com/wp-content/uploads/2013/01/Food-Heart.jpg" height="320" width="320" /></a><span style="line-height: 17.12px;"><br /></span></div>
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<span style="line-height: 17.12px;"><b>7)<span class="Apple-tab-span" style="white-space: pre;"> </span>Eat mindfully.</b></span></div>
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<ul style="text-align: left;">
<li><span style="line-height: 17.12px;">Be mindful of your food portions. Quality AND quantity matter. Regardless of how healthy your food choices are, excess calories from any source can increase inflammation and obesity.</span></li>
<li><span style="line-height: 17.12px;">Savor your food.</span></li>
</ul>
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<span style="line-height: 17.12px;"><b>8)<span class="Apple-tab-span" style="white-space: pre;"> </span>Adopt the Okinawan philosophy of “<i>hara hachi bu</i>”- stopping when nearly 8/10 full and paying attention to your hunger and satiety signals. </b>Remember to focus on the whole diet pattern, not just components. Choose food that is closest to its natural form (i.e., less processed). Best dietary advice in seven words: “<i>Eat food. Not too much. Mostly plants</i>.”</span></div>
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<span style="line-height: 17.12px;"><b>9)<span class="Apple-tab-span" style="white-space: pre;"> </span>Adopt an anti-inflammatory LIFESTYLE.</b></span></div>
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<ul style="text-align: left;">
<li><span style="line-height: 17.12px;">Incorporate regular exercise that you enjoy into your life.</span></li>
<li><span style="line-height: 17.12px;">Keep weight under control. It is important to prevent and reduce obesity, especially abdominal obesity, as obesity itself sets up chronic inflammation in the body. Maintain a body mass index (BMI) between 18.5 and 24.9.</span></li>
<li><span style="line-height: 17.12px;">Be aware of and find healthy ways to reduce stress</span></li>
</ul>
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<span style="line-height: 17.12px;"><b>10)<span class="Apple-tab-span" style="white-space: pre;"> </span>Enjoy 1–2 ounces (28–56 g) of dark chocolate (at least 70%) as an occasional treat!</b></span></div>
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<span style="line-height: 17.12px;"><b><u>Reference</u></b></span></div>
<div style="text-align: left;">
<span style="line-height: 17.12px;"><br /></span><span style="line-height: 107%;">Rakel D. Integrative Medicine, 3<sup>rd</sup>
Edition (2012). Philadelphia, Pennsylvania: Elsevier Saunders.</span></div>
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</div>
Kaplan Center for Health and Wellnesshttp://www.blogger.com/profile/11750616131924514980noreply@blogger.com0tag:blogger.com,1999:blog-3845717689388842118.post-6074151832738082612015-10-25T10:51:00.000-04:002015-10-25T10:51:29.892-04:00Inflammation 101<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="line-height: 107%;"><span style="font-family: inherit;">By Paz Etcheverry, Ph.D.</span></span></div>
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<span style="line-height: 107%;"><span style="font-family: inherit;">When I enter the words “<i>anti-inflammatory
diets</i>” in Amazon.com, which is by far my most favorite website in the whole
wide World (I hope Mr. Jeff Bezos is reading this blog so that I can get a free
bike this Christmas), the site spits out 1,408 results, mostly books. <o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><span style="line-height: 17.12px; text-align: left;">Hmm</span><span style="line-height: 107%;">…this makes me wonder, is inflammation <i>that</i> evil? Do we need to quench it with nutritional
therapies and interventions? Will Mr. Jeff Bezos let me choose the color of my bike?<o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><span style="line-height: 107%;">Well, like everything in life, health is indeed about being
in a state of equilibrium or balance. When in control, inflammation is a normal
and healthy response of our immune system. The classic signs of inflammation
include redness, heat, swelling, and, of course, pain. So when you cut yourself
(ouch!) peeling the carrots for the rosemary pork roast (yum!) and later on you notice that your cut is visibly red and painfully swollen, you need to thank your busy immune
cells for mounting an inflammatory reaction so that your skin can heal properly
and effectively. This is normal and expected. This is your body’s </span><span style="color: #181818; line-height: 107%;">protective reaction to injury, disease, or irritation.<o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/proxy/AVvXsEjIQqcGhI1k-qZ52fPZ5q1XusD9Pc59-w69bh8rj6Q07Q4Jp_tWupPfCsbcAOAXCeo1kYslxiwzGaLs140xFikvkXzWKwUzhvzxgpNHVQp9o-HOLeXOoj_i-ICUmpSzMAy3RMli1gFaqOQE6pnhYEIrazeHGTefQq4cmWZe4epjnyH2IOPxypyC8zzbraMoKlLCQFw=" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: inherit;"><img border="0" src="http://www.bikramyogavancouver.com/wp-content/uploads/2012/12/BYB_Inflammation.jpeg" height="320" width="296" /></span></a><span style="color: #181818;"><span style="font-family: inherit;"><br /></span></span></div>
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<a href="http://www.bikramyogavancouver.com/wp-content/uploads/2012/12/BYB_Inflammation.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: left;"></a><span style="color: #181818;"><span style="font-family: inherit;"></span></span></div>
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<span style="font-family: inherit;"><span style="line-height: 12pt;">The problem arises when
inflammation is out of whack, out of control. In chronic inflammation, the
immune cells are constantly reactive and ultimately begin to attack our body
cells. That is correct. For reasons we do not fully understand yet, the immune
cells begin to view our own body cells as antigens, pathogens, and invaders! As
a result, our immune cells destroy our own precious cells. Symptoms of chronic inflammation
include fever, chills, fatigue, headaches, loss of appetite, and muscle
stiffness. Chronic inflammation, which is indeed a long term inflammatory
response as opposed to acute inflammation, can potentially lead to certain
diseases and conditions such as cancer, rheumatoid arthritis, hypothyroidism
(Hashimoto’s thyroiditis), hyperthyroidism (Graves’ disease), atherosclerosis, metabolic
syndrome, and type 1 diabetes, among others.</span></span></div>
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<span style="color: #181818;"><span style="font-family: inherit;">In my upcoming blog, I will be
sharing with you some features of an anti-inflammatory diet and lifestyle.
Stay tuned.</span><span style="font-size: 12pt;"><o:p></o:p></span></span></div>
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