WELLNESS TALK

FALL 2015

Fall will soon be upon us. The kids are back in

school; The leaves have started changing color;

There is a hint of cold in the air. It can be easy to

forget how lovely New England can be, especially

when the winter just won’t stop. We should all

take some time over the next few months, while

the weather is still nice enough, to really appre-

ciate the beauty of New Hampshire.

This Wellness Talk includes an article on the different types of

natural and artificial sweeteners available and when to use what

kind. Other articles include fall inspired recipes, how to stay

healthy during the colder months, why omega-3 fatty acids are

important, things to do around the seacoast, and so much more.

2

3

What's happening at Goodwin 4

Fall Actives around the Seacoast 6

The Skinny on Sugar and Sweeteners 10

Healthily recipes 14

Tips to not getting sick 20

Omega-3 Fatty Acids 22

Why you need to eat breakfast. 24

All about Seasonal Affective Disorder 26

Table of Contents

4

WHAT’S HAPPENING AT GOODWIN?

Free Dental Care for Uninsured Children

(3rd grade or younger) For a limited time, the Dental Center at Goodwin Community Health is offering FREE dental care to UNINSURED children in the 3rd grade or younger.

The dental care services offered include (but not limited to):

Filling cavities

Crowns

Extractions

X-Rays

Root Canals

To learn more or to schedule an appointment, call Alison Belmore at (603) 749-2346 ext. 348

5

Empowering Whole Health Wellness Group

Starts in September

Patients 18 years or older that have a chronic disease such as

diabetes, obesity, COPD and/or a mental health condition will learn

how nutrition, exercise, and emotional well-being can help

improve overall health.

The group uses Whole Health Action Management (WHAM)

trainings to help patients understand the process of person-

centered planning to create the whole health goal you want to

achieve. The training teaches you how to do weekly action plans,

create a daily/weekly personal log, and the importance of the one-

to-one per support and weekly support group.

The group also features peer-facilitated group support sessions to

connect with others in achieving your fitness goals. Groups are

facilitated by peer leaders trained through the Whole Health Action

Management program.

Learn more about the Empowering Whole Health Group by

visiting www.goodwinch.org/empowering-whole-health

6

FALL ACTIVES FOR THE WHOLE FAMILY

Fall is finally here! The kids are headed back to school and the

temperature has started to head south. We all know what that means:

winter is just around the corner, and if it is like last year it won’t be

leaving us anytime soon. So why not have some fun while you still

can? Whether it’s a day hike up north or a walk around the park to

admire the leaves, fall really is the perfect time to spend outdoors with

family. Here are just a few of the fun and affordable things-to-do in the

seacoast and around the state this fall.

HIKING & WALKING TRAILS Hikes are not just a way for the whole family to stay active, they can

also be a great way to get your kids interested in nature.

Indulge your child's curiosity and keep them distracted by planning a

scavenger hunt. There are a ton of family friendly hiking trails around

the seacoast. To find a trail that fits your family head over to

hikenewengland.com or everytrail.com to locate one.

ONE OF OUR FAVORITE HIKES:

MT. MAJOR: Acton, NH. Mt. Major seems to be a go to hike for people

of all ages, and it isn’t difficult to see why. There are three ways to get

up to the summit of the mountain with varying difficulty levels. A

round trip on any of Mt. Majors trails will take 2.5+ hours to finish

and it is well worth the hike. This mountain has a beautiful view and is

the perfect place to stop for lunch or snap a Christmas card photo.

Dogs are welcome too, they just need to be kept on a leash.

There is also a ton of stuff to do in the Acton area. Why not make a day

of it and go exploring?

Helpful tip: Make sure to do some research before you head out. Some trails have restriction on what they allow. This is especially important

if you plan on bringing your furry friends.

7

PICK-YOUR-OWN: Nothing says fall in New England quite an outing to a local farm. Its fun for the kids and it is a great way to put fresh, local food on your table. Fall isn’t just for apple either! Peaches, raspberries, and pumpkins are all available during this season. Just be sure to call the farm or visit their website to see what they have available. Here are a few pick-your-own farms in the area APPLE ANNIE 66 Rowell Road East, Brentwood. Open starting in September. Visit appleannienh.com. APPLECREST FARM 133 Exeter Road( Rt.88) Hampton Falls Open Daily year-round. Visit applecrest.com for more information BLUEBERRY BAY FARM 38 Depot Rd., Stratham. Open through the fall with varying hours. Visit blueberrybayfarm.com for more information. BUTTERNUT FARM 195 Meaderboro Rd, Farmington Open varying hours through the fall. Visit butternutfarm.net for more information

COMMUNITY EVENT FOR EVERONE!

Between Harvest Days, Fairs, and Fall Festivals it’s never too difficult to find something the whole family will enjoy. Here are just a few of the numerous events New Hampshire has to offer during September and October.

HAMPTON BEACH SEAFOOD FESTIVAL Friday 9/11 - Sunday 9/13 Ocean Blvd, Hampton Beach Admission: $5. hamptonbeachseafoodfestival.com ROCHESTER FAIR Friday 9/11, - Sunday 9/20 72 Lafayette Street Visit rochesterfair.com for more information.

8

JACKSON HILL CIDER DAY Saturday 9/12, 11am - 4pm 76 Northwest St, Portsmouth Admission: Adults- $6| Children- $3 |Historicnewengland.org NH HIGHLAND GAMES & FESTIVAL Friday 9/18 - Sunday 9/20 60 Loon Mountain Rd. Lincoln Admission: Friday - $20| Saturday - $30 | Sunday - $20 Children 14 and Under– Free with an Adult. | nhscots.org PORTSMOUTH FAIRY HOUSE TOUR Saturday 9/26 & Sunday 9/27, 11am - 3pm Starts at Prescott Park in Portsmouth Visit portsmouthfairyhousetour.com for more information. DEERFIELD FAIR Thursday 10/1 - Sunday 10/4 34 Stage Road, Deerfield Visit deerfieldfair.com. APPLE HARVEST DAY Saturday 10/3, 9am - 4pm Downtown Dover Admission : Free www.dovernh.org/apple-harvest-day-5k-road-race NH FALL FESTIVAL @ STRAWBERY BANKE AND PRESCOTT PARK CHILI COOK-OFF Saturday 10/10, 10am - 5pm Strawbery Banke and Prescott Park, Portsmouth Admission: Adults: $20| Kids(5+): $10| Under 5: Free Strawberybanke.org SOMERSWORTH PUMPKIN FESTIVAL Saturday 10/10 10am-4pm Somersworth High School, 11 Memorial Dr. Somersworth Cost: $12 per participant Nhfestivals.org/pumpkin-festival NH PUMPKIN FESTIVAL Thursday 10/24 Downtown Laconia (about an hour drive from Somersworth) Visit pumpkinfestival2015.org for more information

9

Muttcomics.com

dustincomics.com

Bennyandboone.com

Here are some funnies to get you in the fall spirit!

10

The Skinny on Sugar and Sweeteners Article By: Leslie Fink

Walk down the baking aisle of your supermarket and all of the

sweetener options can be overwhelming. Even plain old sugar

comes in a variety of colors, sizes and textures; and then there’s

molasses, honey, and agave syrup — not to mention the growing

variety of calorie-free sweeteners. So when do you use what, and

why?

Granulated sugar

Granulated sugar, AKA the white stuff we spoon into our coffee, comes

from the sugar cane or sugar beet plant. It’s a crucial

ingredient in baking since it helps food to brown and caramelize;

provides flavor and texture; and enhances creaminess.

Coarse grain sugar is used as decorating sugar, regular granulated

sugar is used in cooking and superfine sugar (made by passing

regular sugar through a sieve) is typically used in beverages and

meringues. Powdered sugar, also known as confectioner’s sugar or

icing sugar, is made by grinding regular granulated sugar to a fine

powder and is commonly used to make icing and frosting, and to dust

over baked goods.

Brown sugar

Brown sugar is formed during the late stages of sugar processing. It

gets its color and distinct taste from its molasses content which

varies by type: light brown sugar contains 3.5% molasses, dark

brown sugar contains 6.5% molasses. If a recipe doesn’t specify light

or dark brown sugar, opt for the light variety.

Once opened, brown sugar is very sensitive to moisture loss, so keep

the package shut tight. To soften brown sugar that’s gone hard, place

the container of brown sugar in the microwave with a small bowl of

water. Microwave for about a minute; if it’s still hard, give it another

30 seconds until softened but not melted

11

Turbinado sugar is typically sold under the brand name “Sugar in the

Raw”. It has large, light crystals that can generally be swapped one-for-

one for brown sugar in recipes.

Muscovado sugar has much smaller crystals and has a strong

molasses flavor.

How to use Brown Sugar: Use brown sugar in baking for that “old-fashioned” touch or as a topping for pies and fruit-based crumbles and crisps since it melts well. Brown sugar adds a deep sweet note to sauces and is delicious in spicy rubs for meat or fowl.

Light brown sugar has a milder, caramel flavor, so it’s preferred in most cookies, breads and crisps.

Muscovado sugar retains the rich flavor of molasses more than regular dark brown sugar so use it when you want an earthy note.

Molasses

Molasses is a thick syrup made from either sugar cane or sugar beet.

There are three grades of molasses: mild (very sweet),

dark (less sweet with a slight bitter taste) and blackstrap

(very nutrient dense, often sold in health food stores as a supplement).

Molasses imparts a strong flavor — and dark color— to baked goods

but is not as sweet as sugar, so if you want to replace some sugar with

molasses (not more than half the sugar in a recipe), use a ratio of 1 1/3

cup of molasses to 1 cup of sugar. Make sure to decrease the

liquids in the recipe by about 1/3 cup.

Use molasses when you want a rich deep note, like in a barbeque

sauce or gingerbread men. It lends a very heavy, sweet earthy flavor.

Honey

There are many different types of honey that vary in color, taste and

texture depending on the type of nectar collected by the bees. Three

very common types of honey, all with mild flavor, include orange

blossom, clover and alfalfa honey.

12

Because honey is sweeter than sugar, you can use less of it in a recipe:

substitute 3/4 cup plus 1 tablespoon of honey for each cup of sugar.

But slightly scale back on the other liquids in the recipe by about 2

tablespoons.

Honey adds a distinctive flavor to foods whether raw, cooked or

baked.

Honey flavors vary greatly so pair the kind of honey with the foods

you want to complement: use the dark and deeper honeys (sage,

buckwheat, some wild flower) for baking breads, glazing meats and

topping frozen desserts. Use light herbal flower honeys (sage,

lavender, orange blossom, red clover, some wild flower) in teas, for

baking cookies, fruit-based desserts and light glazes.

Agave syrup

Juice from the agave plant is processed and concentrated to form a

sugary liquid that’s slightly thinner than honey. It’s popular with

vegans as a honey replacement and makes a great sweetener for cold

beverages since unlike honey and sugar, it dissolves easily into cold

liquids.

To bake with agave, use 1/3 cup of agave syrup for every cup of sugar

in the recipe and decrease the amount of liquid in the recipe. Some

cooks also recommend decreasing the oven temperature by 25°F.

Light agave nectar has a mild taste, amber nectar lends a moderate

caramel-like flavor and dark agave nectar has a much stronger

caramel flavor. While light agave is best in delicate dessert recipes,

baked goods and cold beverages, amber and dark nectars are well

suited for both sweet and savory dishes.

Use agave syrup when you want a honey-like sweetness without a

strong honey flavor.

13

0-Calorie Alternatives: Can I Cook With It?

Sucralose is made from sugar but the body cannot digest it so it

doesn’t provide any calories. It’s marketed under the brand name

Splenda, is approved by the Food and Drug Administration (FDA) and

is about 600 times sweeter than sugar. Splenda is sold as a granulated

powder and works well in cooking and baking. Substitute Splenda cup

-for-cup for sugar in recipes.

Stevia is a zero calorie sweetener harvested from a wild herb that’s

anywhere from 100 to 300 times sweeter than sugar. It’s sold in

powder and liquid form as a supplement in health food stores. It

works well in cooking and baking and has been used overseas for

years. It was approved by the FDA in January 2009 for use in products

in the US; it’s also known by brand names Truvia and PureVia.

Aspartame is an artificial sweetener sold under the names Equal

and Nutrasweet. It’s about 180 times sweeter than sugar but loses its

sweetening power when heated and therefore cannot be used in

cooking and baking. It’s best used in beverages and no-bake desserts

and puddings. It has been approved by the FDA but you should still be

wary of consuming too much of it.

Just Remember! No matter your preferred method of sweeting it

is important to do so in moderation. The daily recommended limit for

added sugar (that is sugar not naturally found in the food you are

eating) is 9 teaspoons for men and 6 teaspoons for women.

Want more information or recipes to try out?

Visit at http://www.weightwatchers.ca/util/art/index_art.aspx?

tabnum=1&art_id=51491&sc=3021 for the full article.

14

Healthy Recipes! Here are a few easy recipes to try this fall. We are nearing the end of our first season so don’t forget to stop by the Somersworth Farmers Market Thursdays 3-6pm at Goodwin Community Health before

September 24th to get some fresh and local produce!

Grilled Chicken with Basil Dressing Makes 6 servings 3 bone-in, skin-on chicken thighs 3 bone-in, skin-on chicken breasts 1 cup lightly packed fresh basil leaves 2/3 cup extra-virgin olive oil 3 tablespoons fresh lemon juice, plus 1/4 cup 1 1/2 teaspoons fennel seeds, coarsely crushed 1 1/2 teaspoons salt 1 teaspoon freshly ground black pepper 1 cup lightly packed fresh basil leaves 1 large garlic clove 1 teaspoon grated lemon peel Whisk 1/3 cup of oil, 3 tablespoons of lemon juice, fennel seeds, 3/4 teaspoon of salt, and 1/2 teaspoon of pepper in a resalable plastic bag. Add the chicken and seal the bag. Massage the marinade into the chicken. Refrigerate at least 30 minutes and up to 1 day, turning the chicken occasionally. Meanwhile, blend the basil, garlic, lemon peel, remaining 1/4 cup lemon juice, 3/4 teaspoon salt, and 1/2 teaspoon pepper in a blender until smooth. Gradually blend in the remaining 1/3 cup oil. Season the basil sauce, to taste, with more salt and pepper, if desired. Prepare the barbecue for medium-high heat or preheat a grill pan over medium-high heat. Remove chicken from the marinade and throw away the rest of the marinade. Grill the chicken until just cooked through, about 8 minutes per side. Transfer the chicken to serving plates, drizzle with the basil sauce and serve. Recipe courtesy of Giada De Laurentiis, 2009 | Foodnetwork.com

15

Edamame Succotash Makes 2 cups 2 tablespoons toasted sesame oil 1/2 cup finely diced red onion 1 teaspoon minced garlic 2 strips bacon, finely chopped 1 cup (6 ounces) frozen edamame, thawed 1/2 cup fresh corn kernels, from 1 small ear 1/4 cup small-diced red bell pepper Kosher salt and white pepper to taste. In a large skillet, heat the sesame oil over medium heat. Saute the onion and garlic until softened, about 2 minutes. Add the bacon and cook until it has rendered its fat and begins to crisp, about 5 minutes. Add the edamame, corn and bell pepper and saute for 2 to 3 minutes. Season with 1/2 teaspoon salt and 1/8 teaspoon white pepper. Remove from the heat and serve hot. Recipe courtesy of Debbie Lee for Food Network Magazine

Creamy Black-Eyed Pea Soup Makes 2 serving. Olive oil 1 teaspoon whole cumin Red pepper flakes (optional) 4 cloves garlic, minced or mashed 1 tablespoon tomato paste 1 tablespoon chopped fresh thyme 1 can black-eyed peas, rinsed and drained 1 cup water 1/4 cup sour cream Salt and pepper, to taste Prepare all the ingredients and have them ready by the stove; this soup comes together fast. Coat the bottom of a small saucepan with olive oil and heat over medium until it is quite hot

16

Add the cumin and the red pepper, if using, and stir for about 30 seconds or until the cumin smells fragrant. Add the garlic and cook until golden, turning down the heat if it begins to brown. Add the tomato paste and fry everything together until well-mixed. Add the thyme and cook just until wilted, then add the black-eyed peas and fry all together for about 2 minutes. Add the water, bring to a boil, then reduce to a simmer. Simmer for

about five minutes. Stir in the sour cream and let it warm over low

heat. Don't let the soup boil again. Taste and season with salt and

pepper, then serve immediately.

Recipe by Faith Duran | www.thekitchn.com/recipe-creamy-b-16879

Roasted Brussels Sprouts Makes 4 servings

1 large container Brussel sprouts (about 1 lbs.) 2 teaspoons olive oil 1 teaspoon kosher or sea salt Zest of one lemon Preheat your oven to 400 degrees. Rinse and dry your Brussel's sprouts. Cut off the ends and then slice them in half the long way. Remove the outer layer or any loose leaves. Place the Brussels sprouts cut side down in the bottom of a pan and drizzle with olive oil. Sprinkle with 1/2 teaspoon kosher salt. Bake for 10 minutes and then turn each Brussels sprout over. Drizzle the additional teaspoon of oil and sprinkle with a bit more salt. Bake five minutes more (or until they are tender), remove from oven and zest with a lemon Recipe courtesy of Elise Johnson. | http://cookingwithelise.com/perfectly-roasted-Brussels-sprouts/

17

Pumpkin With White Beans and Bacon Makes 4 servings 4 slices of bacon 1 small sugar pumpkin (about 1 1/2 pounds) Peeled - seeded, and cut into 1 inch cubes 1 cup low sodium chick broth 1 tablespoon oregano Kosher salt and black pepper to taste 1 15.5 –ounce can cannellini beans, rinsed 1 tablespoon red wine vinegar Cook the bacon over medium heat until crisp, 6 to 8 minutes. Transfer to a plate with a slotted spoon; let cool, then break into pieces. Reserve the skillet. Add the pumpkin to the drippings in the skillet; cook, stirring occa-sionally, until browned, 5 to 7 minutes. Add the broth, oregano, ½ teaspoon salt, and ¼ teaspoon pepper. Cover and cook, stirring occasionally, until the pumpkin is tender, 6 to 8 minutes more. Add the beans and vinegar and heat through, 2 minutes. Top with the bacon. Courtesy of Sue Li for realsimple.com | www.realsimple.com/food-recipes/browse-all-recipes/pumpkin-white-beans-bacon

Ginger Pumpkin Loaf Cake Makes 2, 8.5” by 4.5” pans 12 tablespoons (1 1/2 sticks) unsalted butter, melted, plus room-temperature butter for pan 2 1/2 cups all-purpose flour (spooned and leveled), plus more for pan 2 teaspoons baking powder 2 teaspoons ground ginger 1 teaspoon cinnamon 1 teaspoon salt 1 cup granulated sugar 1 cup packed light-brown sugar 1 can (15 ounces) pumpkin puree (1 3/4 cups) 3 large eggs

18

Preheat oven to 375 degrees. Butter and flour two 8 1/2-by-4 1/2-inch (6-cup) loaf pans (see note, below); set aside. In a large bowl, whisk together flour, baking powder, ginger, and salt. In a medium bowl, whisk together sugars, pumpkin, melted butter, and eggs; add flour mixture, and stir until just combined. Divide batter between prepared pans. Bake until a toothpick in-serted in center of loaves comes out clean, about 50 minutes. Let cool 10 minutes; invert pans and transfer loaves to a wire rack to cool completely.

Try substituting the powdered ginger for 1 tablespoon of freshly grated ginger to give your bread an extra kick. Or add in your favorite dried fruit of nuts.

Recipe courtesy of Everyday Food | www.marthastewart.com/312955/ginger-pumpkin-bread

Warm Mushroom Salad Makes 4 servings 3 1/2 tablespoon olive oil 1 1/2 cups fresh mushrooms, slices 1 clove garlic 2 1/2 tablespoons balsamic vinegar 1 (10 ounce) package baby greens mix Salt and pepper to taste. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add mush-rooms, and cook stirring until soft. Continue cooking until the juices from the mushrooms have reduced to about 2 tablespoons. Stir in the remaining olive oil, balsamic vinegar, salt and pepper until evenly blended. Turn off heat, and let the mushrooms sit in the pan until they are just warm, but no longer hot - otherwise the greens will wilt too much. Put the baby greens into a serving bowl, and pour the warm mushroom mixture over them. Toss to blend, and serve immediately.

Want to kick it up a notch? Try adding dried cranberries, walnuts, and/or soft cheese (like bleu, goat or feta)! Or toss in some grilled chicken and turn it into a healthy dinner salad.

Recipe from user extraordinary machine on Allrecipes.com | allrecipes.com/Recipe/Warm-Mushroom-Salad

19

EATING HEALTHY DURING THE HOLIDAYS

With the holiday season coming up it can get pretty stressful trying to

keep balanced and healthy diet, especially while traveling! Here are a

few tips and tricks to make this season a bit less chaotic.

Invest in smaller plates. It

may sound like a silly tip

but the smaller the plate

the smaller the portion you

can fit on it.

Go for the veggies first! Fill

up at least half your plate

rich-colored and leafy

vegetables. If you are

traveling for the holidays

and don’t know what is

going to be served offer to

bring the vegetable course.

That way you can bring a vegetable you know you like and you look

like the perfect holiday guest for offering to help

Your protein portion should be roughly the size of your palm. Go with

leaner proteins or ones that are rich in healthy fats (like fish). The last

quarter of your plate is for your starch. In an ideal world these would

be whole grain and rich in fiber but who can really pass up on home-

made mashed potatoes.

Stick with water. Festive drinks may be delicious, but they are also

packed with sugar and calories. If plain water is too boring try adding

a splash of your favorite fruit juice to some sparkling water. You can

always enjoy your favorite drink in smaller portions throughout the

holiday season.

This being said, it is still the holidays and no one is expecting you to

miss out on all the yummy treats of the season. If you want to indulge

do so smartly; enjoy smaller portions of the foods you love and skip

the treats you don’t like as much.

LEAFY GREENS

GRAINS

PROTEIN

20

QUICK TIPS TO KEEP YOU HEALTHY

DURING THE COLDER MONTHS

1. GET A FLU SHOT. Flu shots are available starting in September. It is important to get yours earlier in the season so that you body has time to build up an immunity to the viruses. NOTE: Just because you got a flu shot last year doesn't mean you don’t need another one this year. Flu vaccines need to be administered yearly because the flu viruses change from year to year.

2. WASH YOUR HANDS. As you go about your day you touch a lot a surfaces that other people have touched. In general it is a good idea to wash your hands but it is especially important during the colder months when more people are sick.

3. DISINFECT COMMONLY HANDLED SURFACES. Even if no one in your house hold is showing signs of being sick, disinfecting objects like clickers, phones, doorknobs, or other things multiple people handle daily can help keep everyone healthy.

4. INVEST IN VITAMIN D SUPPLEMENTS You may have noticed that the people around you get a little moody during the long winter months. When the weather is cold we tend to stay indoors and we do not get enough Vitamin D.

5. GET PLENTY OF SLEEP. With the long winter night we have here is New England this one may seem like a no brainer but it is still important. Your immune system does not function at it’s best when you are exhausted. By getting the recommended amount of sleep you can help keep your Immune system in tip top shape.

21

DESPITE MY BEST EFFORTS I GOT SICK….

NOW WHAT?

1. GET PLENTY OF REST. Sleep is always important but it is even more so when you are sick. Your immune system cannot function properly if you are not well rested.

2. HYDRATE! 8-8oz cups is the typical suggested dose of fluids you should be drinking every day. It is particularly important to drink at least this much when you are sick. Try to stay away from sports drinks which contain a lot of sugar.

3. FIGURE OUT WHAT YOU HAVE. Some sicknesses, like colds, will eventually go away on their own. Others, like strep, might require antibiotics. If your symptoms are really bad or if you have had them for more than a week you might want to see a doctor. 4. STAY AWAY FROM SUGAR (OR AT LEAST CUT BACK) Your first instinct when you feel sick might be to reach for a big glass of orange juice to up your Vitamin C intake. However, sugar can actually prolong your illness. It might be difficult to completely cut out sugar but try to reduce the amount you have.

5. WASH EVERYTHING! Once you have recovered from whatever ailed you it is important to disinfect everything. Wash your sheets and pillow cases and wipe down any surfaces you might have touched. It is also a good idea to invest in a new tooth brush or to at least wash the one you have in boiling water to eliminate any germs.

22

OMEGA-3 FATTY ACID AND YOU! When it comes to fat, there's one type you don’t want to cut back on:

omega-3 fatty acids . Two crucial ones -- EPA and DHA -- are primarily

found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty

acid, is found in plant sources such as nuts and seeds. Not only does

your body need these fatty acids to function, but also they deliver

some big health benefits.

What do omega-3 fatty acids help with?

Although there are a number of health concerns that omega-3 fatty

acids have been said to help, only a few of them have strong scientific

evidence to back the claim:

Coronary heart disease Evidence suggests that people who have low levels of EPA and DHA may have a higher risk of coronary heart disease and heart failure. Clinical trials suggest that omega-3 fatty acids may have benefits in terms of reducing total and heart disease mortality. It is believed that omega-3 fatty acids may help lower triglycerides and inflammation. Daily intake has been linked to a reduced risk of sudden heart failure. High blood pressure Many studies report that omega-3 fatty acids may help reduce blood pressure. However, effects have generally been small, and other trials reported no benefit. Effects may be greater in people who have higher blood pressure and may depend on the dose. DHA may have greater benefits than EPA. Hyperlipidemia (triglyceride lowering) There is strong scientific evidence that omega-3 fatty acids from fish or fish oil supplements can significantly reduce triglyceride levels. Higher doses have been found to have greater effects, and a dose of four grams daily may lower triglyceride levels by up to 40%. Effects may be increased when taken with statin drugs such as simvastatin and atorvastatin. It is unclear how fish oil therapy compares to other agents used to lower triglycerides. Some studies suggest that fish oil may increase LDL levels.

23

Rheumatoid arthritis Many studies report improvements in morning stiffness and joint tenderness with regular intake of fish oil supplements for up to three months. These benefits may increase if used alongside an anti-inflammatory medications such as ibuprofen or aspirin. Benefits have also been seen with fish oil given through an intravenous tube. Fish oil has been found to have effects on the immune system and on fats in the blood in people with rheuma-toid arthritis. However, effects beyond three months of treatment are unclear. More research is needed before a firm conclusion may be made.

Secondary cardiovascular disease prevention (fish oil / EPA plus DHA) Fish oil has been studied for use in protecting people who have had past heart problems from new ones, such as heart attack or sudden death. Many studies report that regularly eating oily fish or taking fish oil supplements may help reduce the risk of nonfa-tal and fatal heart attack, sudden death, and mortality in people with a history of heart attack. There is evidence that an increased intake of fish or omega-3 may be linked to a lower risk of heart failure. These therapies may add to the effects of other treat-ments, and benefits have been reported after three months of use.

How do I get fish oil?

The American Heart Association recommends that healthy adults eat

fish at least twice weekly. Fatty fish such as catfish, halibut, salmon,

striped sea bass, and albacore tuna are particularly recommended.

Plant-based sources of ALA such as tofu, walnuts, and canola oil are

also recommended. The World Health Organization recommends a

daily EPA and DHA intake of 0.3-0.5 grams and a daily ALA intake of

0.8-1.1 grams. If you don’t like fish or don’t consume it regularly

there are over the counter fish oil supplements you can take instead.

Just make sure to talk with your doctor before starting this or any

other supplement. They can recommend a dose and make sure that it

will not interact negatively with any of your other medication.

If you want more information on the benefits of fish oil talk with your

doctor or visit webmd.com/healthy-aging/omega-3-fatty-acids-fact-

sheet or mayoclinic.org

24

WHY IS BREAKFAST IMPORTANT?

We have all been told that breakfast is the most important meal of the

day, but is it really? It should come as no surprise that food in general

is incredibly important for keeping our bodies running but why would

breakfast be more important than lunch or dinner?

If you think about it, the span between dinner and breakfast is the

longest time your body goes without food. So if you decide to skip

breakfast you are depriving your body of what it needs to function at

its best. Not only does breakfast give you energy to start a new day,

but breakfast is linked to many health benefits, including weight

control and improved concentration and performance.

Buy why? Eating within 2 hours of waking up can make a difference in

the way you metabolize glucose, or blood sugar, all day. Your glucose

level rises every time you eat, and your pancreas produces insulin to

shuttle the glucose into your cells, where it’s used for energy. Research

is finding that keeping glucose and insulin in the right balance has

important effects on metabolism and health. After a healthy breakfast

your blood sugar increases a little bit, but it will take a while for your

body to absorb it. So you might not be hungry for lunch for 5 hours.

For kids, whose bodies and brains need consistent energy to grow and

develop properly, breakfast is even more important. Without the

kick start breakfast provides kids have a harder time paying attention

and tend to not do as well in school.

Bare in mind that what you eat is just as important as when you eat it.

To gain all the benefits breakfast has to offer you need to be eating a

wholesome and nutritious breakfast.

25

Halloween is just around the corner!

Here are some tips to ensure everyone has a fun and safe night.

Light up the path to your house and remove any tripping hazards

If your children are going out with a group make sure there is an

adult or older sibling with them.

Check that all costumes are flame retardant and that nothing is

long enough for someone to accidently step or trip on.

Add some reflective tape to your kids costumes or give them glow

sticks to help drivers see them in the dark

Have a smaller bowl full of healthier treats or little toys for kids

with allergies.

If you decide to make jack-o-lanterns, use an electric candle in

place of a real one or cut a vent in the pumpkin to allow the smoke

to leave. Alternatively: Skip the carving and use paint to decorate

your pumpkins.

Use non-toxic face paint instead of masks which can make it

difficult to see (just make sure to test the paint on small area first)

Encourage your kids to wait until they return home before eating

their treats. This way you can monitor how much sugar they are

eating and make sure the candy looks safe.

Remind you kids to use walkways as much as possible and to

always say thank you.

26

What is SAD? Seasonal affective disorder, commonly refereed to as SAD, is a

type of depression that coincides with changes in the seasons. It

usually starts during the mid to late fall as the nights get longer

and the days get shorter and lasts until spring time. The exact

cause of SAD is not known but there are a few theories about it:

Your biological clock (circadian rhythm). The reduced level of sunlight in fall and winter may cause winter-onset SAD. This decrease in sunlight may disrupt your body's internal clock and lead to feelings of depression.

Serotonin levels. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.

Melatonin levels. The change in season can disrupt the balance of the body's level of melatonin, which plays a role in sleep patterns and mood.

Of course not everyone who is irritable during the colder

months has SAD but if you find that you feel down for days at a

time or can't get motivated to do activities you normally enjoy it

might be time to talk with your doctor. Medication is not usually

necessary unless symptoms are sever and other treatments can

be as easy as making your environment brighter or getting

outdoors more. Your doctor might suggest light therapy which

can help to get your circadian rhythm back to normal.

If you notice a change in your mental state during the winter

months it is important to talk with your doctor. Even if you don’t

have SAD, there are some simple home treatments that can make

the cold months more enjoyable for you and everyone around

you.

For more information on diagnosis and treatment visit :

http://www.mayoclinic.org/diseases-conditions/seasonal-affective-

disorder/basics/definition/con-20021047

27

Nothing Gold Can Stay

Robert Frost

Nature’s first green is gold,

Her hardest hue to hold.

Her early leaf’s a flower;

But only so an hour.

Then leaf subsides to leaf.

So Eden sank to grief,

So dawn goes down to day.

Nothing gold can stay.

28

GIVE THE GIFT OF LIFE!

One Donation can help save up to 3 lives!

Every two seconds someone in the U.S needs blood. More than 41,000 blood donations are needed every day. A total of 30 million blood components are transfused each year in the U.S.

The average red blood cell transfusion require approximately 2 pints of blood

The blood type most often required by hospitals is Type O Sickle cell disease affects more than 70,000 people in the U.S. About 1,000 babies are born with the disease each year. Sickle cell patients can require frequent blood transfusions throughout their lives

More than 1.6 million people were diagnosed with cancer last year. Many of them will need blood, sometimes daily, during their chemotherapy treatment

A single car accident victim can require as many as 100 pints of blood.

Besides being a good this to do, donating blood can actually have a positive health benefit for you. There have been studies done that show men who donate blood at least once a year have a significantly lower risk of heart attacks than men who do not donate blood

The American Red Cross supplies 40% of the nations blood thanks to the generous donations from people like you.

Roughly 38% of the US population is eligible to donate blood, though less than 10% actually do each year. To learn more about the blood donation process, to check your eligibility, or to find the nearest donation center visit redcorssblood.orgdonatingblood