Copyright © 2010 Peel, Inc. The Shady Side - November 2010 1

The Shady Side

November 2010 Volume 4, Issue 11Shady Side

The

You’ve been looking forward to Thanksgiving dinner all year — turkey, mashed potatoes, cranberry sauce, and pumpkin pie. Mmm-mmm! But after you finish that second helping of turkey with gravy, you start to feel a little sleepy.

As your Uncle George starts to explain why eating turkey makes people so tired, you suddenly feel like curling up in front of the TV and napping until next Thanksgiving. But is gobbling up all that turkey really to blame?

The UsUal sUspecT: l-TrypTophanNot exactly. Here’s why: Turkey meat contains a lot of an

amino acid called L-tryptophan (say: el-trip-teh-fan). Amino acids are the “building blocks” for the proteins that make up our muscles and other important parts of our bodies. (L-tryptophan is just one kind of amino acid — there are many different kinds of amino acids in the foods we eat.)

When we eat foods that contain L-tryptophan, this amino acid travels in the blood from the digestive system and later enters the brain. The brain then changes the L-tryptophan into another chemical called serotonin (say: sare-uh-toh-nin). Serotonin calms us down and helps us sleep.

Does eaTing TUrkey Make Me sleepy?

(Continued on Page 3)

TiMe ManageMenT & exercise:

Making the Most of Our TimeBy Sarah S. Jordan, MS

(This is Part II from Sarah’s series on “Tools for a Healthy Lifestyle.”)

Do you wish that you had more time? I would venture to guess that almost everyone would say, “Yes!” In today’s world, we seem to be taking on more than ever and rarely finding the time or energy that we deserve to focus on our health and the health of our family. The important thing is to always keep trying and to value health as a consistent priority in our lives. In Part I of this series, we identified commitment as the first tool for living a healthy lifestyle. To begin, a commitment to healthy living should be made, and the next step is to evaluate our time and schedules in order to identify realistic ways to fit in more movement and exercise.

I have become very aware of the importance and benefit of exercise for physical and mental strength in my life’s journey of being a fitness director, business owner, and most of all, in becoming a mother. I have also realized that any exercise is better than none! Finding time to exercise is challenging, and the key is to make every minute count. If baby is napping and mom has just 15 minutes to exercise, those 15 minutes can equal big improvements in weight control and energy levels over time. If work has required us to sit at our computer all day, just getting up for 20 minutes of outdoor activity or stepping onto a cardio machine might just change our day and stress levels completely!

Here are a few tips for making the most of your workout time. Increase your intensity. If the duration of workout is short, intensity should be high.

Include intervals! On an elliptical machine, set resistance to something that feels challenging (not easy), but something you are able to push through without compromising your form. Do three-minute intervals. Minute 1: Somewhat easy / recovery. Minute 2: 75% of your fastest speed. Minute 3: Sprint! Repeat several times. 21 minutes of intervals (followed by a cool down) is an incredible workout!

(Continued on Page 2)

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Add a 60-second interval to your walk. Power walk for three minutes and then jog or do walking lunges for one minute. Repeat several times. The interval challenges different muscle groups and adds a new element to your routine.

Find something that allows you to get cardio and strength training in one hour. I started a group exercise class format at UT and Pure Austin called Dynamic Strength, and people love it! Participants get their strength training, but they also get cardio intervals, flexibility, and relaxation too! Total body workout.

And most importantly, remember that ANY exercise is better than none. Even if you just have 15 minutes, take it. Your body and mind will thank you. Good time management is key in so many areas of life. We have all heard the saying; “Time is of the essence.” Let’s take a moment, evaluate our time, and see how we can incorporate more movement into our lives. What is your essence? You have the power to make it great! Stay tuned for Part III coming next month.

time management - (Continued from Cover Page)

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But scientists now know that L-tryptophan can really only make a person tired right away if it is eaten or taken by itself without any amino acids. And the protein in turkey contains plenty of other amino acids!

BlaMe iT on BlooD flowMost scientists think that there’s a different reason why eating a

special meal might make you drowsy. Eating a big Thanksgiving dinner causes increased blood flow to the stomach (needed to help digest the meal) and less blood flow to the brain.

avoiDing DrowsinessSo just how do you avoid that sleepy feeling on Turkey Day?

• Eat small, healthy meals (try to limit junk foods) throughout the day before you sit down for your big meal — don't starve yourself in anticipation of the feast to come.

• Have small portions of foods that are part of your Thanksgiving meal (including whatever veggies are on the table).

• Drink water and take breaks while you are eating to see how full you've become.

• Stop eating once you're full — there will always be leftovers tomorrow.

• Finally, take a walk outside afterward to digest your meal. This

will make you feel better than crashing on the couch.Follow these tips and have a Happy Thanksgiving — gobble,

gobble!

reviewed by: Steven Dowshen, MD dAte reviewed: August 2009

This information was provided by KidsHealth, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this one, visit www.KidsHealth.org or www.TeensHealth.org. ©1995-2006. The Nemours Foundation

does eating turkey make me sleepy? - (Continued from Cover Page)

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Fall is the time when the quiet, green palette of summer gives way to the crisp reds, vibrant oranges, and mellow yellows that paint the natural landscape. During the growing seasons of spring and summer, our trees and shrubs use sunlight to convert water and carbon dioxide from the air into sugar. Called photosynthesis, this process begins to wane in November in Central Texas, and the leaves on some plants begin to change color in preparation for winter’s rest.

Pigments are natural substances formed by the cells of leaves which provide the basis for leaf color. Most familiar is chlorophyll, which produces the color green, and is vitally important as it is required for photosynthesis. Carotenoid, which produces the colors

naTUre waTch

Leafy Treasures

Flame-leaf Sumac in fallPhoto by Sally and Andy Wasowski

yellow, orange, and brown, is a common pigment in many fruits and vegetables, as are anthocyanins, which produce the color red. Both chlorophyll and carotenoid are present at the same time in leaf cells, but the chlorophyll covers the carotenoid and hence the leaves appear green in the spring and summer. Not all trees can make anthocyanins, however, and most are produced under certain conditions and only in the fall.

As the days grow shorter, the decreasing amount of sunlight eventually causes trees to stop producing chlorophyll. When this happens, the carotenoid in a leaf can finally show through, turning the leaves into a myriad of yellows,

(Continued on Page 5)

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oranges, and browns. Red, on the other hand, is an entirely different matter. Affected by temperature and cloud cover, red fall colors can vary greatly from year to year. A lively showing of reds depends upon warm, sunny autumn days and cool, but not cold autumn nights. This type of weather pattern triggers the production of anthocyanins, which the tree produces as a form of protection. Anthocyanins allow trees to recover any sugar or nutrients left in the leaves, moving them through the leaf veins and down into the branches and trunk, and its presence generates the red color before the leaves fall off. Rainfall during the year can also affect fall color, with too much lowering the overall color intensity, and too little delaying the arrival of color.

Fall leaf color can easily be used to help identify local tree and shrub species. The most notable reds and oranges in our area are produced by Texas Red Oak and Flame-leaf Sumac. Dotting the hillsides, roadsides, and upper reaches of wooded canyons, they contrast well with the surrounding greens of Ashe Junipers and Live Oaks. Golden yellows are represented by Eastern Cottonwood and Escarpment Black Cherry, whose color transforms the low-lying areas near creeks and streams.

While a tree’s trunk and branches can survive the colder winter temperatures, many leaves cannot. Made up of cells filled with water and sap, these tissues are unable to live throughout the winter, and the tree must shed them to ensure its survival. As the days grow shorter, the veins that carry sap to the rest of the tree eventually close. A separation layer forms at the base of each leaf stem, and when complete, the leaf falls. Some oak trees are the exception, with this layer never fully detaching and the dead leaves remain on the tree until new spring growth pushes them off to the ground. Once on the ground, the leaves slowly decompose with the help of earthworms, beneficial bacteria, and fungi, creating the soil necessary for the continuation of the cycle of life.

Send your nature-related questions to naturewatch@austin.rr.com and we’ll do our best to answer them. If you enjoy reading these articles, look for our book, NatureWatch Austin, to be published by Texas A&M University Press in 2011.

- By Jim & lynne weberTexas Red Oak in fall

Eastern Cottonwood in fallPhoto by Benny Simpson

Nature watch - (Continued from Page 4)

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The Shady Side

Don’T sTress over TesTsLots of children experience anxiety over tests, but they - and their

parents - can deal with it through the right attitude and taking care of their physical health, said a Baylor College of Medicine psychiatry professor.

Kids should understand that nervousness about a test is a normal feeling, said Dr. Megan Mooney, adjunct assistant professor of psychiatry and behavioral sciences at BCM. They can deal with it by practicing relaxation techniques like deep breathing and learning to stop negative thoughts when they first creep up.

Parents’ can help ease anxiety by not placing too much pressure on their children. Mooney urges parents to talk about the importance of kids being prepared and doing their best, rather than focusing on grades.

Students of all ages must also take care of their physical health at exam time by eating well and getting enough sleep. Older students also can help ease their anxiety by creating a schedule for themselves as soon as they receive their syllabus. They should find an optimal studying environment, whether it’s a quiet library or somewhere they can have music playing.

healThy DieT helps DiaBeTics reDUce hearT Disease risk

The relationship between diabetes and heart disease should not be ignored, according to an expert at Baylor College of Medicine.

“Cardiovascular disease is the leading cause of death in patients with diabetes, and diabetes is the leading cause of heart disease in America,” said Dr. Alan Garber, professor of medicine in the section of endocrinology at BCM.

To reduce the risk of cardiovascular disease, patients with diabetes must maintain an exceptionally low level of LDL cholesterol, the “bad” cholesterol, and a lower target blood pressure.

To do this, they must incorporate a heart healthy diet with their diabetes diet of low calories and sugars. A heart healthy diet includes reducing saturated fats. Medication can also be used to help control diabetes, cholesterol and blood pressure.

“Diet and exercise help, but statin drugs should be used to help control high cholesterol, and medication for high blood pressure should also be taken,” said Garber.

Garber recommends checking with your physician before starting an exercise routine and working closely with the physician to develop a treatment plan.

one vaccine covers all inflUenza virUses This season

Getting the flu shot will be more convenient this year because one vaccine will offer protection against both H1N1 and the seasonal flu. Even though flu season does not peak until winter, Baylor College of Medicine experts say now is a good time to get the vaccine.

Experts are now recommending vaccinations universally rather than restricting it to certain groups.

“You are either at risk of complications from the flu virus or at risk of spreading the virus to those who are at risk of complications,” said Dr. Paul Glezen, professor of molecular virology and microbiology and pediatrics at BCM.

Because children between the ages of 2 and 9 require two doses of the vaccine four weeks apart, it’s important to get a head start on getting children vaccinated, said Glezen.

When it comes to deciding between the shot or the mist, Glezen recommends that those who are severely immuno-compromised and those who live in the household of someone who is immuno-compromised get the shot. Pregnant women and those with underlying chronic conditions should also get the shot.

Healthy individuals between the ages of 2 and 49 can get the mist.

HealtH Briefs

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Recipe of the MonthingreDienTs:• 3 eggs • 1C granulated sugar• 3/4 C flour • 2/3 C pumpkin • 2 tsp. cinnamon • 1 tsp. lemon juice• 1 tsp. ginger • 1 tsp. baking powder• ½ tsp. nutmeg • ½ tsp. salt• Powdered sugar • 1 C finely chopped nuts

Beat eggs on high speed for 5 min.; gradually beat in sugar. Stir in pumpkin and lemon juice. Stir together flour, baking powder, cinnamon, ginger, nutmeg, and salt. Fold in pumpkin. Spread in greased

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filling:• 1 C powdered sugar• 2 - 3 oz. pkg. cream cheese• 4 T margarine• ½ tsp. vanilla.

Beat until smooth. Spread over cake. Roll and chill.

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AustinNewcomers.com or Diane Israelson 512-467-4979for other newcomers information

visit www.austinnewcomers.com or call 512-314-5100november program: Dave Reilly and Bill Elsey

from the Duchman Family WineryNovember 17, 2010

The growth of the Texas wine industry…To speak to us about the Texas wine industry as well as their own

work are two people who know the Texas wine industry and the making of wine, intimately.

Dave Reilly began his career in the Texas wine industry over nine years ago as co-founder and grape grower at Limestone Terrace Vineyards in Wimberley, Texas - located inside the designated Texas Hill Country American Viticulture Area. Along with growing his own grapes and selling to local wineries, Dave also installed and maintained several vineyards throughout central Texas.

In 2006, Dave met winemaker Mark Penna, a 20-year Texas winemaking veteran – upon the planting of the vineyards at the Mandola Estate and Duchman Family Winery. Dave brought his knowledge of the vineyard into the winery and as an understudy to Mark Penna, soon learned winemaking on his own. In 2008, Dave became Chief of Winery Operations and Winemaker at the Duchman Family Winery where he works today.

Bill Elsey serves as the Director of Sales at the Duchman Family Winery. He manages the tasting room and wine club as well as works as a production assistant in the cellar alongside Dave Reilly. Bill is a Certified Specialist of Wine through the Society of Wine Educators and a Certified Sommeliér through the Court of Master Sommaliérs and is pursuing higher levels of certification in both. Please join us for an enlightening afternoon and meet new friends.

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Not Available Online

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The Shady Side

WATCH LIVE services Sunday mornings or view any time at www.ghbc.orgSunday Morning Schedule

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Copyright © 2010 Peel, Inc. The Shady Side - November 2010 11

The Shady Sidefinancial focUs:

Long Term Care can Deplete Assets Yearly long term care costs have increased to over $75,000 in 2010 since Genworth Financial’s Cost of Care surveys began in 2004. This increase represents a 4.5 percent compound annual growth rate over that period. And 75% of Americans have no long term care plans. We have found that “self-insuring” for a future long-term health care event can deplete even large family estates in just a few years. While not everyone needs long term care insurance, every family should have a long term care plan. A r e c e n t s u r v e y f r o m Genworth Financial’s 2010 Cost of Care Survey found the average national cost of care for nursing homes, assisted living facilities and in the home has steadily increased over the past four years and has reached new highs that exceed most household incomes in the U.S. The rising costs of long term care may, therefore, present difficulties for many Americans should they need to pay for long term care out of their own pockets. If given the choice between care in a facility such as a nursing home or an assisted living facility and care at home, 75% of national poll respondents said they would prefer care at home. In contrast to facility-

based care, rates charged by home care providers for “non-skilled” services have remained relatively flat over the past five years. For example, whereas the national hourly private pay median rate charged by a licensed home health agency for a home health aide was $17.50 in 2005, the 2010 hourly rate has only slowly crept up to $19. The historical compound annual growth rate for this type of care service has been only 1.7 percent over a five-year period. Home care rates have remained flat in part because of increased competition among agencies and the availability of unskilled labor, and by avoiding costs associated with maintaining stand-alone health care facilities.

half times the average full 4-year college degree, making a single year in a nursing home 46 percent more expensive. W i t h s o m a n y B a b y B o o m e r s h e a d i n g i n t o retirement, it’s critical that long term care planning be integrated into every adult’s retirement strategy. Paying for just a few years of long term care out of pocket can very easily deplete an entire life’s savings and retirement. Not planning ahead can also limit the variety of choices available, such as the ability to l i ve independent ly a t home with assistance from a home health aide. Source: Genworth Financial, visit http://genworth.com/cocpro.

The trend in pricing among Assisted Living Facilities has changed considerably. Over the last decade, Assisted Living Facilities have continued to adapt to the wide range of care needs presented by our growing elder population. Many facilities now provide services to residents who need continual care or supervision – while still providing a lower level of care to healthier individuals. As the range of services becomes broader, so does the range of monthly costs. According to the survey, the average national cost in 2010 of a single year in a private nursing home room is $75,190. To put this into context, one year in a private nursing home room costs nearly one and a

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Now in South AustinFamily Practice Doctors atThe Austin Diagnostic Clinic

Now in South AustinFamily Practice Doctors atThe Austin Diagnostic Clinic

Peel, Inc.308 Meadowlark St SouthLakeway, TX 78734www.PEELinc.com