Archive for October, 2011

Health Coach Corner – Candy Anyone?

Monday, October 31st, 2011

Happy Halloween!

Do you want some candy today?  Go ahead… have some!  I’m going to share the “healthier” candy “sweet treats” you can enjoy on Halloween.  In addition to having extra sweets today, try to get a little extra exercise as well.  In addition to your 20-30 minute workout, try some of these tips for extra calorie-burning movement – and go ahead and enjoy your candy!

Do one or two of the following for extra activity:

  • 20 walking lunges
  • 50 jumping jacks
  • 50 squats
  • 25 push-ups
  • 50 crunches
  • Run – in – place for 2 minutes
  • Jump rope for 3 minutes

 

Here’s a few healthier Halloween Treats:

  • Jolly Ranchers – 3 hard candies have 70 calories, no fat &
    11 grams of sugar
  • Blow Pops – 60 calories, no fat & 13 grams of sugar
  • Candy Corn – hallmark of Halloween candy – 22 pieces has 140 calories, no fat & 32 grams of sugar
  • Tootsie Pops – 60 calories (and takes awhile to eat it)
  • Whoppers – just 10 calories per ball, better than Milk Duds
  • Almond M&M’s – no trans fat & healthy monounsaturated fats
  • Peppermint Patties – low fat & only 50 calories
  • Dark Chocolate – some antioxidants & lower in sugar than
    milk chocolate

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Health Coach Corner – Pumpkins!

Tuesday, October 25th, 2011
Health Coach Corner – by Maria Hicks

Pumpkins!

Yes!  It’s that time of year for “all things pumpkin” – that’s my motto for October & November.  I love pumpkin bread, cookies, desserts, soups, etc…  I am giddy right now!  I just stocked up on canned pumpkin.  I love cooking with it.  I make pumpkin cookies and muffins – I add a lot of spices (and just a little sugar).

I have been known to eat pumpkin – straight from the can!  Oh yes, you heard me correctly, right from the can.  Did you know there are quite a few wonderful health benefits of pumpkin?  Not just canned pumpkin, but fresh pumpkin and pumpkin seeds!

Here are some of the health benefits for your awesome Fall flavor:

Vitamin A – helps fight free radicals in the body

Vitamin C – improves immunity

Magnesium – a mineral for maintenance of bones & teeth

Potassium – can prevent the onset of cardiovascular disease

Zinc – boosts immune system & promotes reproductive health

Fiber – helps lower bad (LDL) cholesterol & regulates blood sugar & improves digestion

So, go and enjoy a little pumpkin!  Here’s a recipe for healthy “pumpkin bites”.

Pumpkin Bites

These bite-sized pumpkin treats are a cross between a cookie and a muffin. Make them plain or sprinkle some dried cranberries or raisins and even a few chocolate chips for a delightful sweet treat.

Ingredients:

2 cups all-purpose flour

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 tsp cinnamon

1/2 tsp ginger

1/2 tsp allspice

1/4 cup melted butter

1 cup packed brown sugar

1 egg

1 egg white

1 cup canned pure pumpkin

1 tsp vanilla

Preparation:

Preheat oven 350 degrees.

In a medium bowl, using a whisk, combine flour, baking powder, baking soda, salt, cinnamon, ginger and allspice.

In a large bowl, using an electric mixer, beat butter, sugar, egg and egg white, pumpkin and vanilla. Stir flour mixture into wet ingredients until just combined.

Optional: Fold in 1/2 cup semisweet chocolate chips and 1/2 cup raisins

Drop spoonfuls of dough an inch or so apart on a parchment- or silicone lined cookie sheet. Bake for 12-14 minutes. Remove from cookie sheet to a cooling rack.

Makes 30 cookies.

Per cookie (without chocolate chips or raisins): Calories 78, Calories from Fat 16, Total Fat 1.8g (sat 1.1g), Cholesterol 11mg, Sodium 64mg, Carbohydrate 14.3g, Fiber 0.4g, Protein 1.3g

Per cookie (with chocolate chips and raisins): Calories 107, Calories from Fat 25, Total Fat 2.8g (sat 2.2g) Cholesterol 12mg, Sodium 64mg, Carbohydrate 18.9g, Fiber 0.8g, Protein 1.5g

 

*Recipe from Cookinglight.com

 

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Bob Ufer Video – Imagine Bob Ufer Calling the Michigan – Notre Dame Game

Tuesday, October 25th, 2011

Watch this video that someone made and posted to YouTube. The title is. Imagine Bob Ufer Calling the Michigan – Notre Dame Game…

Bob Ufer

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Health Coach Corner – Massage Away Some Health Issues

Friday, October 21st, 2011
Health Coach Corner – by Maria Hicks

Massage is a great way to reduce muscle pain, relieve stress and just feel good.  You can pay for a specially trained massage therapist to work your muscles or you can try some self-massage tips – and relieve some pain without the cost.

I usually spend a few minutes a day massaging my upper back, shoulders and neck and sometimes I massage my temples in small circles, if I have a tension headache.  I am a believer in massage therapy.  I always say, that I wish I had a family member in the business and I would volunteer to be their “guinea pig”.

I recently learned a few tips on a self-massage for specific health-related woes.  Here’s a few for you:

Stressed?  Try Thai Massage

Sitting comfortably on the floor, draw your left foot in toward your groin, keeping your knee as close to the floor as possible.  Cross your right leg over your left, placing the sole of your right foot on the floor, and slowly twist your torso to the right.  Hold the pose for 3 to 10 deep breaths, switch sides and repeat.

Blocked Sinuses?  Try Nasal Massage

Stimulating the pressure points at the base of the nose has been proven to reduce nasal congestion.  It is believed this acupressure point is connected to the trigeminal nerve, which is responsible for all sensation in the face, including feelings of congestion.  Try this: place the pads of your index fingers on the base of either side of your nose.  Massage the area for 30 seconds in quick circular motions.  Repeat throughout the day.

Feeling Down?  Try this Hand Massage

Pick your favorite essential oil (lavender has been known to be very calming) – using the oil (mixed with coconut or olive oil) starting where your hand and wrist meet, use your thumb to knead the palm and finger pads of your opposite hand.  Then massage the fleshy area between your thumb and index finger to stimulate the calming acupressure point there.

Check out: www.massagetherapy.com – for more information and health benefits of massage

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The Healthy Bite – Black Bean-Salmon Stir-Fry Recipe

Wednesday, October 19th, 2011
There is a generous amount of fiber and vitamin C-rich bean sprouts in this quick stir-fry.

Black Bean-Salmon Stir-Fry Recipe

Quick Info:

Servings
Quick MealQuick Meal
Contains NutsContains Nuts
Contains Wheat/GlutenContains Wheat/Gluten
 

 

Nutritional Info (Per serving):

Calories: 302, Saturated Fat: 3g, Sodium: 802mg, Dietary Fiber: 3g, Total Fat: 17g, Carbs: 12g, Cholesterol: 67mg, Protein: 26g, Carb Choices: 1
Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins

Ingredients

  • 1/4 cup(s) water
  • 2 tablespoon rice vinegar
  • 2 tablespoon black bean garlic sauce
  • 1 tablespoon rice wine  or dry sherry
  • 2 teaspoon cornstarch
  • 1 pinch pepper, red, crushed
  • 1 tablespoon oil, canola
  • 1 pounds fish, salmon fillet, skinned, cut into 1-inch cubes
  • 12 ounce(s) sprouts, mung bean
  • 1 bunch(es) scallion(s) (green onions), sliced

Preparation

1. Whisk water, vinegar, black bean-garlic sauce, rice wine (or sherry), cornstarch and crushed red pepper in a small bowl until combined. 

2. Heat oil in a large nonstick skillet over medium-high heat. Add salmon and cook, stirring gently, for 2 minutes.

3. Add bean sprouts, scallions and the sauce mixture (the pan will be full). Cook, stirring, until the sprouts are cooked down and very tender, 2 to 3 minutes.
Recipe Source: Eating Well

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Health Coach Corner – 3 Simple Steps to a Healthy Heart

Monday, October 17th, 2011
Health Coach Corner by Maria Hicks

Today I want to share with you my “3 steps to a healthy heart” – this is based on my holistic approach to wellness.  A healthy heart means combining a good diet, exercise and practice stress reduction techniques.  These tips will keep your lovely “ticker” to keep on ticking!

1.          NUTRITION: eating for a healthy heart

  • Low sodium (decrease blood volume and blood pressure)
  • Low fat (helps keep arteries clear of plaque)
  • High fiber  (binds with fat & cholesterol and takes out of body)
  • Fruits & veggies (fiber, vitamins & minerals & antioxidants)
  • Whole grains (high fiber and vitamins & minerals, best source of energy our bodies need and use)
  • Beans (protein & fiber)
  • Limited animal products (cuts down on saturated fat & cholesterol in the diet)
  • Quit smoking (just do it and quit, please!!!)
  • Limit alcohol

2.        EXERCISE: goal – 5 days a week for 30-60 minutes

  • F – Frequency (“most days a week” or 5 days)
  • I – Intensity (get your heart pumping, people!)
  • T – Time (30 – 60 minutes) at once or spilt up
  • T – Type (the one you enjoy) – combine strength, cardio
    and stretching

3.        REDUCE STRESS:  practice daily stress reduction techniques to intentionally reduce physical stress & follow a sleeping pattern.  Try going to bed at the same time and waking at the same time.  Find things that work well for YOU – journaling, reading, massage, walking, yoga, etc…

For more tips click on the link here!

 

 

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Five Steps to Prepare Your Home for Winter

Monday, October 10th, 2011

 

Don’t wait until the snow flies – begin your winterization now!

As we say farwell to our boats, sun tans, and golf clubs, lets remember some simple steps you can take to keep your home safe during the winter months.   I’ve posted 5 steps that you need to do in October, and next month will be November steps.

1. Furnace Inspection

  • Call an HVAC professional to inspect your furnace and clean ducts.
  • Stock up on furnace filters and change them monthly.
  • Consider switching out your thermostat for a programmable thermostat.
  • If your home is heated by a hot-water radiator, bleed the valves by opening them slightly and when water appears, close them.
  • Remove all flammable material from the area surrounding your furnace.

2. Get the Fireplace Ready

  • Cap or screen the top of the chimney to keep out rodents and birds.
  • If the chimney hasn’t been cleaned for a while, call a chimney sweep to remove soot and creosote.
  • Buy firewood or chop wood. Store it in a dry place away from the exterior of your home.
  • Inspect the fireplace damper for proper opening and closing.
  • Check the mortar between bricks and tuckpoint, if necessary.

3. Check the Exterior, Doors and Windows

  • Inspect exterior for crevice cracks and exposed entry points around pipes; seal them.
  • Use weatherstripping around doors to prevent cold air from entering the home and caulk windows.
  • Replace cracked glass in windows and, if you end up replacing the entire window, prime and paint exposed wood.
  • If your home has a basement, consider protecting its window wells by covering them with plastic shields.
  • Switch out summer screens with glass replacements from storage. If you have storm windows, install them.

4. Inspect Roof, Gutters & Downspouts

  • If your weather temperature will fall below 32 degrees in the winter, adding extra insulation to the attic will prevent warm air from creeping to your roof and causing ice dams.
  • Check flashing to ensure water cannot enter the home.
  • Replace worn roof shingles or tiles.
  • Clean out the gutters and use a hose to spray water down the downspouts to clear away debris.
  • Consider installing leaf guards on the gutters or extensions on the downspouts to direct water away from the home.

5. Service Weather-Specific Equipment

  • Drain gas from lawnmowers.
  • Service or tune-up snow blowers.
  • Replace worn rakes and snow shovels.
  • Clean, dry and store summer gardening equipment.
  • Sharpen ice choppers and buy bags of ice-melt / sand.

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Mango Salad With Ginger-Raisin Vinaigrette Recipe

Tuesday, October 4th, 2011

The Healthy Bite

Quick Info:

Servings
Quick MealQuick Meal
VegetarianVegetarian
Heart-HealthyHeart-Healthy
Diabetes-FriendlyDiabetes-Friendly
Nutritional Info (Per serving): 

Calories: 118, Saturated Fat: 1g, Sodium: 60mg, Dietary Fiber: 2g, Total Fat: 7g, Carbs: 14g, Cholesterol: 0mg, Protein: 1g 

Carb Choices: 1
Recipe Source: Eating Well
Prep Time: 35 mins
Total Time: 35 mins

Ingredients

  • 1/4 cup(s) raisins, golden
  • 1 cup(s) water, boiling
  • 3 tablespoon oil, olive, extra virgin
  • 2 tablespoon vinegar, malt, or red-wine vinegar
  • 1 tablespoon cilantro, fresh, finely chopped leaves and tender stems
  • 1 teaspoon ginger, minced
  • 1 pepper(s), green chile, Thai, serrano or small jalapeno chile, stemmed and finely chopped
  • 1/8 teaspoon salt
  • 5 ounce(s) lettuce, mixed greens, mesclun, or other mixed baby salad greens, (about 8 cups)
  • 1 large mango(es), ripe, firm, peeled and diced ( 1 1/2 cups)
  • 1 medium pepper(s), red, bell, seeded and cut into julienne slices (1 cup)

Preparation

1. To prepare dressing: Place raisins and boiling water in a small bowl. Let soften for 30 minutes. Drain; transfer the raisins to a blender. Add oil, vinegar, cilantro, ginger, chile and salt. Puree, scraping the sides as needed, until smooth. Set aside 1 tablespoon of the dressing. 

2. To prepare salad: Place the greens in a large bowl and toss with the remaining dressing. Divide among 6 plates. Place mango and bell pepper in the bowl; add the reserved tablespoon of dressing and toss to coat. Top the greens with the mango mixture. Serve immediately.

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Banish the B-L-O-A-T – Health Coach Corner

Monday, October 3rd, 2011

Health Coach Corner - by Maria Hicks

Being bloated is not natural or something you should just “learn to live with”.  There are certain foods and behaviors that may be contributing to your bloating.

Try these tips to banish bloating:

Lace Up –If your waistband feels snug after dinner, head for a brisk 10-minute walk.  Physical activity helps air bubbles pass through your digestive tract quicker.  Moderate exercise, like biking for 30 minutes three times a week, improves bloating and other bowel symptoms.

Pop a Probiotic – Sometimes bloating can be caused by an imbalance of the bacteria in your intestines.  Probiotics can help restore the bacterial balance.

Divide up Dairy – More than 1 in 10 adults are lactose intolerant, and bloat is a common side effect.  If you chose to use dairy products, eat very small amounts throughout the day.  Too much lactose in one sitting can trigger big time bloating.

Just Breathe – Learn a little stress relief through deep breathing.  When under stress, your body produces cortisol and adrenaline, hormones that stimulate the digestive system. The result:  gas and bloating.

Fine-tune your Fiber – Some “high fiber” packaged foods have fiber additives like chicory root or inulin, which is harder to digest and can cause gas and bloating.  Make sure to get plenty of fiber from whole foods like fruit, vegetables, whole grain breads, pastas and brown rice

Go easy on diet drinks – Many sugar free candies and sodas contain sorbitol, which send stomach enzymes into overdrive and will cause major bloating

Eat Broccoli everyday – Regularly eating foods that are likely to cause gas, like beans, broccoli, brussel sprouts, cabbage and onions, helps your body adjust and learn to break them down efficiently

Slow Down – Eating too fast may cause you to take huge bites and not chew properly, as well as, gulping down too much air.

Skip the Salt – Salt causes your body to retain fluid.  The biggest culprits are sauces and salad dressings and jar salsas.  Go easy on salty foods and condiments and you won’t be floating away!

If you try these tips to banish bloating but still have unusual amounts of bloating.  You may have an underlying condition.

Ask your doctor about:

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Should I be Afraid of Being Hacked?

Monday, October 3rd, 2011

New Perils in a Connected World – by Stew Nelson

You bet your business you should!!  This company did…and lost.

I have been railing on you about the high cost of a data breach but this is the first company I know of that paid the ultimate price… Declaring bankruptcy! In late September Diginotar, a Dutch digital authentication company filed for bankruptcy after the company was hacked and valuable authentication certificates were stolen from their servers.

Without getting into all of the technical details about authentication certificates, you should note that in the wrong hands these certificates could allow a hacker to spy on e-mail accounts, set up phony websites, steal login passwords and worse yet destroy confidence in e-commerce in general. Over 500 certificates were stolen for domain names such as the CIA, Mossad, Facebook, Google, Twitter, Microsoft Update Service, Yahoo and Skype just to mention a few. Obviously, this was a very serious breach.

Weak passwords and other security lapses.

After the breach and independent consultant identified numerous security lapses such as weak passwords, lack of virus protection and out of date security patches for their core software. These lapses are inexplicable and contemptible for company playing such a vital role in e-commerce. The Dutch government quickly revoked their authority to issue authentication certificates and the company ceased operations almost immediately.

The parent company pays the price also!

Diginotar was purchased by a U.S., publically traded company Vasco Data Security (VDSI) not too long ago for over $13 million. I suspect and the stock market agrees that substantial write-offs will impact future earnings as Vasco’s share price has dropped almost 60% since the incident happened in mid-July.

Lessons learned.

Businesses must take data security seriously. The old adage “an ounce of prevention is worth a pound of cure” comes to mind. If you store data – you better secure it! After a hack if there is perceived negligence by your customers, competitors or state and/or federal regulators you’ll end up paying the price like Diginotar also.

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