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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,841
2/23/17 3:32 P

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No fork, no problem: Our Cabbage Cups with Gingery Ground Turkey are nutritious and satisfying.
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Want a restaurant-quality Asian dish without the low-quality oils and other ingredients used in many restaurants? Our Cabbage Cups with Gingery Ground Turkey deliver. Similar to larb, a meat salad popular in Laos and Thailand, this dish uses lean turkey as a protein-rich base and a combination of soy sauce, ginger, scallions, jalapeño, and cilantro to light up your taste buds. Besides offering memorable flavor, those plant foods are packed with health-promoting phytonutrients. Cabbage cups offer a fantastic crunch, cancer-fighting compounds, and the fun of eating with your hands — neatly! And for the time-pressed among us (who isn’t?), this dish gets a gold star: You can whip it up in about 15 minutes flat.



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,841
2/21/17 3:54 P

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February 21, 2017
Feeling anxious? Meditation can make you more resilient.
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Monkey mind, the tendency for our thoughts to restlessly move around the way a monkey swings from branch to branch in a tree, is part of the human condition. But those who suffer from clinical anxiety experience monkey mind with greater magnitude — all with a negative spin. A new study offers the best evidence yet that mindfulness meditation can help. The study compared how people with anxiety disorders reacted to learning about standard stress-management approaches, like exercise, nutrition, and sleep, versus learning the same plus being trained in meditation. Both groups were given stress tests before and after their trainings. Only the group who learned meditation experienced a drop in their stress response. If you suffer from anxiety, be sure you’re in treatment with a health professional, and consider giving mindfulness meditation a shot. Here’s a quick lesson to get you started: In a quiet space, sit comfortably and close your eyes, and start paying attention to your breathing. Notice each breath as it rises and falls. When thoughts or emotions come up (and we mean when, not if!), notice them without judging them and return your attention to your breathing. Start with 10 minutes a day, or even 5, and build up from there to 30 minutes. Of course, you don’t have to have an anxiety diagnosis to enjoy the benefits of mindfulness meditation. Think of it as medicine for your monkey mind — and modern life!



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,841
2/9/17 2:20 P

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February 9, 2017
Hold the phone! Use it for music only to get a better, safer workout.
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The Buddhist proverb “When walking, walk…” came long before the cell phone age — but we need its wisdom now more than ever. With the virtual world at your fingertips, it’s tempting to make calls or send or read texts while you’re walking, jogging, or pedaling on a stationary bike (please tell us you’re not tapping on your phone on a road bike!). But you’ll get a better workout and help prevent injuries if you stick with the task at hand. Recent research shows that talking on the phone or texting can reduce the intensity of your workout and, not surprisingly, impair balance, which can lead to falls. As much as we want to be able to do two, four, or six things at once, this type of multitasking just isn’t good for you. But here’s one way your phone or iPod can help you get a better workout: music! Exercising to your favorite tunes can help you enjoy your workout more and increase your endurance. So turn off the ringer, ditch vibration alerts, and queue up your favorite upbeat music. Your calls, texts, and emails will be waiting for you when your workout is done — we promise.



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,841
2/7/17 3:34 P

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February 7, 2017
Pile it on! Our Roasted Sweet Potatoes with Yogurt and Pepitas will delight your senses.
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There’s something intrinsically appealing about a pile of delicious-looking food. Even though you may be envisioning a heap of nachos right now, know that it’s entirely possible to create a “pile-style” meal or snack that delights your taste buds and nourishes your body. It’s all about the ingredients. In place of chips, you might use sweet potatoes as base. Instead of sour cream or cheese sauce, you might choose Greek yogurt. And rather than piling on the salt, create mouthwatering flavor with spices like smoked paprika, tart lemon juice, and pungent scallions. This is not hypothetical — we tried it, and the results were fantastic! Our Roasted Sweet Potatoes with Yogurt and Pepitas will satisfy your friends and family in the best way: with complex, delicious flavor; an array of nutrients; and a balance of nourishing protein, fats, and fiber-rich whole carbs. The only thing missing will be the typical stomachache. You’re very welcome.



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1/31/17 2:47 P

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Your Daily Wellness Tip
Your Daily Wellness Tip
January 31, 2017
Cool it! Your waistline and overall health may benefit.
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“Fire in the belly” is generally considered a good thing — that inner drive that helps you accomplish goals. But a different kind of “fire” in your belly is best avoided. Visceral abdominal fat lies deeper than the “pinch an inch” variety (known as subcutaneous fat) and emits chemicals that increase inflammation and can harm your health. A new preliminary study adds fuel to the fire (so to speak!). Researchers found that the inflammation that occurs in visceral fat inhibits the body’s ability to burn fat, potentially creating a vicious cycle that contributes to disease and makes it difficult to lose weight. While more research is necessary to understand the health and treatment implications of this study, there’s no need to wait to follow an anti-inflammatory lifestyle. Doing so may help with weight loss and reduce your risk of chronic illnesses like heart disease, diabetes, certain types of cancer, and Alzheimer’s. What you eat can either stoke or cool your inner fire, so make anti-inflammatory foods such as vegetables, fruit, legumes, herbs and spices, nuts, and wild salmon or ocean trout the base of your weekly menu. Avoid pro-inflammatory food like processed and fried foods, refined sugar, red meat, hydrogenated fats, and simple carbohydrates like white bread. And since regular physical activity (both moderate cardio and resistance exercise) helps to keep harmful inflammation at bay, commit to an exercise routine. To stick with it, pick something you enjoy, whether swimming, walking, or dancing the night away... “Disco Inferno” may heat you up on the outside, but it can cool you down on the inside!



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1/25/17 3:15 P

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January 25, 2017

For a fresh, delicious take on a classic dish, our Pork Scaloppini delivers!

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Looking for a hearty entrée that doesn’t weigh you down? Our Pork Scaloppini has everything you need, and nothing you don’t. Along with the protein-packed, lean pork, this dish features a classic Mediterranean combination: garlic, lemon, white wine, and fresh herbs that dance on the tongue. Unlike some scaloppini dishes, this one is free of butter and cream, which means that both your taste buds and the rest of your body get to stay on the right side — and the light side — of the tracks. Serve this to your family or at a dinner party with roasted root vegetables and a green salad. It doesn’t get much simpler, or more satisfying.



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,841
1/20/17 2:45 P

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January 20, 2017
Keep on movin’, don’t stop! On the coldest days, try this indoor workout.
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Getting your blood pumping outdoors — even just a brisk walk around the block — can help keep you strong, healthy, and happy throughout the winter. But when the wind is whipping, the sidewalks are icy, and you feel truly stuck, resist the sofa’s siren song. This indoor cardio circuit from Cleveland Clinic fitness expert Ryan Sidak will jump-start your engine with no home gym required! Do the sequence below two to five times, depending on your fitness level.

High knees: Standing upright, raise your right knee up toward your chest as high as you can. Return your right foot to the ground and repeat with the left knee. For more intensity, increase the pace so that you are running in place with high knees. Do 20 repetitions.

Mountain climbers: Secure a chair by pushing it against a wall. Place your palms flat on the seat of the chair and extend your body straight back, in a line from the top of your head to your heels. Begin in a push-up position, hands directly below your shoulders. Now raise one knee, as close to your chest as you can, and return it to the starting positing. Repeat with opposite leg and continue alternating for 20 repetitions. If you’d like, when you’re ready, you can increase the pace for a more intense workout.

Lunges: Standing upright, lift your right foot off the ground and take a big step forward. While shifting your weight to the front right foot, lower the knee of the left leg toward the ground. Be careful that your right knee doesn’t extend beyond your toes. Maintain a good upright posture all the while, and press up through your right heel to the starting position. Perform 6 to 10 lunges, always leading with the right side and then repeating with the left.



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1/10/17 3:30 P

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January 10, 2017
Exercise may lead to the ultimate benefit: a longer life!
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“The road less traveled” may have made all the difference for Robert Frost. But when it comes to fitness, any road will do — or pool lane, dance studio, or racquetball court! Regular exercise gives you a better shot at living longer, says a new study. Cycling, swimming, racquet sports, and aerobics or dance (all exercises that keep the heart rate elevated for a time, enough to make people sweat and breathe hard) were found to be especially beneficial. While running didn’t make the list, researchers think it may be because runners tend to be younger and may “age out” of the sport before benefits can be associated with age-related illness. As for walking, while this study didn’t include it, many other studies have shown that walking keeps people healthy and helps them live longer. More important than what you do is that you do something consistently — it can be different activities but doing something regularly is key. Prioritize physical activity and you may have more time (as in years) for everything else!



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1/9/17 12:43 P

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January 9, 2017
Get fruity! A couple of servings a day may help you to keep macular degeneration away.
Daily Dose
If your brain, heart and eyes met for lunch, they’d probably order the same thing. The legendary benefits of the plant-rich Mediterranean diet don’t end with your brain or your ticker — your whole body benefits, including your eyes. New research shows that including plenty of fruit in that Mediterranean diet may cut your risk of the leading cause of age-related blindness by a third. Holy papaya! Colorful, delicious fruit is loaded with antioxidants that are important for eye health, like vitamins A and C. Put berries, melon, kiwi, citrus, mango and other colorful fruits on your weekly shopping list, and have a couple of servings a day. Make sure you’re eating a rainbow of veggies too (think sweet potatoes, carrots, squash, broccoli and spinach, with some garlic and spices to make it taste joyful). Add leafy greens like kale and collards and you’ll get an array of vitamins and phytonutrients that benefit your eyesight. Seafood is an essential part of the Mediterranean diet too. The omega-3 fatty acid DHA (found in wild salmon), in particular, may support eye health. And don’t forget the extra-virgin olive oil. A “fruit-forward” Mediterranean menu is not only delicious, it may



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1/4/17 12:34 P

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January 4, 2017
Tech smarts: Tune out, drop off…to sleep!
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If your smartphone feels like an extension of your body, and you feel tired all the time, it’s time to connect the pixels…er, dots! The latest findings on smartphones and shut-eye comes as no surprise: Spending lots of time on your device is linked to lower sleep quality and less overall sleep, especially when you scroll close to bedtime. The blue light that smartphones and tablets emit are known to affect circadian rhythms. But that’s not the only way smartphones undermine sleep. Checking texts and emails and being bombarded by news (good and bad) throughout the day and night triggers your body’s stress response, which can makes it hard to sleep no matter how many sheep you count. There’s no need to go back to a flip phone, but do be intentional about your smartphone use, and impose limits if you need to (we’re all kids at heart!). Whenever possible, put the time-honored “out of sight, out of mind” principle to work by leaving your phone in your desk drawer at work, at home when you go for a walk, and in your purse or car (and not on the table) when you’re out to dinner. And, please, keep your smartphone out of your bedroom altogether, and watch your relationship improve right along with your sleep!




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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,841
12/30/16 3:59 P

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December 30, 2016
Three tips to make your New Year’s resolutions stick.
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There’s something inspiring about the start of a new year that motivates you to promise yourself that you’ll eat better, exercise more, watch less TV — to name just a few of the more common New Year’s resolutions. But when reality (also known as January) sets in, it can be difficult to break less desirable habits and embrace newer, more constructive ones. You’re much more likely to make resolutions stick if you follow these three tips:
Ask for support. If you make your goals known to your spouse, friend or even coworker — someone you know will support you — you’re more likely to reach them. If you feel like you won’t reach your goals on your own, consider seeking professional help. Whether the goal is to eat healthier, exercise more, quit smoking or get more sleep, there’s someone out there who can help.
Have S.M.A.R.T. goals. That is, set goals that are Specific, Measurable, Attainable, Relevant and Time-specific. If you set a vague goal, such as “eat better,” you may find it hard to stick with it. If, on the other hand, you commit to eating a green salad at least five nights a week and eating fruit for dessert every weeknight, you’ll be able to measure your progress simply by keeping a food diary (a worthy pursuit of its own).
Cut yourself a break. Remember that perfection is the enemy of progress. Don’t ever give up. Instead, take a deep breath and make another green salad the next day



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12/27/16 3:27 P

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December 27, 2016
Pressure’s on! Two natural solutions for hypertension.

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There’s a “health” club that just surpassed a billion members — but it’s one you want to steer clear of. High blood pressure, aka hypertension, now affects 1.13 billion people worldwide, according to the World Health Organization. While medication is often needed (and we want you to get your BP to 115/76 with or without meds), daily habits matter — a lot. Whether you’ve been diagnosed with high blood pressure or you’re trying to prevent it, it’s important that you eat a plant-based diet that’s not high in sodium, get regular exercise, enjoy one or two alcoholic beverages a night if you drink (and no more than two), practice stress management, and prioritize sleep. Research sheds light on two things to consider adding to your toolkit. The first involves getting stuck, in a good way. Electroacupuncture, a form of acupuncture that uses low-intensity electric pulses, can help to lower blood pressure in people with hypertension. Second, getting plenty of ALA and DHA omega-3 fatty acids in your diet may help to prevent hypertension in the first place, according to preliminary research. So add a couple of servings of cold-water fish such as wild salmon to your weekly menu (if it’s not there already), and keep omega-3-rich walnuts on hand as a heart-healthy snack.



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12/23/16 4:24 P

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December 23, 2016
Breathe easy: How to have a wheeze-free winter.

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Cold weather can be tough for those who suffer from asthma, especially when exercising. Cold air is a common trigger of “bronchoconstriction,” or narrowing of the airways. One of the simplest things asthmatics can do to make cold weather breathing easier is to “rewarm the air you breathe,” according to Sumita Khatri, MD, co-director of Cleveland Clinic’s Asthma Center. Whenever you’re outdoors, wrap a scarf, neck gaiter or bandanna loosely around your nose and mouth to effectively trap your warmer exhalations. Bonus: Keeping your nose warm may also reduce the number of colds you catch this winter. A small animal study found that the rhinovirus — a cause of the common cold — replicates better inside a cold nose!



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