CALENDAR OF EVENTS & ANNOUNCEMENTS

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April 2013

Stop by and visit the Resource Library!

Blood Sugar Stabilization

Your blood sugar level is the amount of glucose from what you eat that’s circulating in your bloodstream to provide energy to cells immediately or to be stored for future use. A well-balanced blood sugar level is crucial to your overall fi tness and well-being, regulating your hormones, trigger-ing your body to burn stored fat, and increasing your metabolism to help you lose weight.

Unfortunately, most people’s blood sugar is not properly balanced. If you’re getting too much glucose, it leads to high blood sugar levels, which your body can’t break down and so it stores it as fat. Ironically, not getting enough sugar can also lead to putting on extra pounds! Eating too little glucose can lead to a low blood sugar level, causing your body to go into “starvation mode” where it burns your lean muscle instead of the fat – a double whammy to your system and your diet.

So, what is the key to mastering your blood sugar levels? Eating in 3s! It’s easy. Eat every 3 hours, and divide your plate into thirds: one-third protein, one-third fat and one-third carbs. Our bodies ‘want’ to eat every 3 hours, as

it’s their natural eating schedule dating back from early mankind. When you wait longer and your body goes into starvation mode, it assumes food is scarce and packs on fat for the future instead of burning it away immediately. Be sure to eat within 1 hour of waking up, then every 3 hours thereafter.

Most people don’t get the right ratio of protein in their meals, loading up instead on carbs (around 60%) and fat (30%), spiking blood sugar. Dividing your plate into an equal ratio of protein, carbs and fat will help keep your blood sugar at the right level. Here’s a sample menu of what that might look like over the course of the day:• Breakfast: egg whites, turkey bacon and oatmeal • Lunch: turkey burger with avocado on a whole wheat bun • Dinner: small portion of steak with sweet potato and butter

And it gets better: As your blood sugar stabilizes by sticking to the 3s rule, you release previously stored fat. The leaner you get, the more you’ll be able to eat – that’s the power of having lean muscle!

Stop by the Health and Wellness offi ce to get more meal ideas.

Source: www.DoctorOz.com

EATING IN 3’s IS SIMPLE!Eat every 3 hours

Divide your plate into thirds: 1/3 protein

1/3 fat 1/3 carbs

Just for the Guys . . .Mental health helps us face the challenges in life, makes us feel comfortable, supports our physical health, and more. But day-to-day stress and diffi -cult times can wear down our mental health. Major changes like running a business, the death of a loved one and troubles with relationships can be especially hard. Even happy times can take a toll on our emotions.

Today, we know a lot more about how to promote mental health. Try some simple steps, such as making sure to get enough sleep, getting social support, exercising and fi nding healthy ways to cope when you feel stressed.

If you are struggling with your mental health, you are not alone. In fact, about 1 out of 4 adults suffer from a mental health condition each year. Experts don’t know exactly what causes mental illnesses, but a combination of genes and life events is involved.

It’s important to remember that mental health issues are real medical illnesses that can’t be willed or wished away. Talk to your doctor if you have concerns or questions about your mental and emotional well-being.

Maintaining Healthy Blood Pressure Have your healthcare provider check your blood pressure at least 4 times a year. If your blood pressure is higher than 130/80, ask them how to keep your blood pressure at a healthier level. You may need to change your diet. Exercise and medications can also help. Speak with your doctor to learn more.

Carpal Tunnel ExercisesHere’s a simple exercise to improve carpal tunnel syndrome symptoms. Touch the tip of your thumb to the tip of your little finger. Then bend your three middle fingers over the bridge, toward your palm. Using your other hand, pull on those middle fingers trying to straighten them. As you resist the tug, your wrist tendons will push the carpal tunnel out, stretching it a little to help make room for the nerve. Do this five times, hold-ing each stretch for a count of five. Repeat the exercise three times a day.

Enchiladas Suizas

Ingredients 3 lbs ripe roma tomatoes 2 fresh poblano chilies 1 1/2 tablespoons olive oil 1 med yellow onion, chopped 2 cups chicken stock 2 cups shredded chicken 1/2 cup light sour cream 2/3 cup melting cheese 12 corn tortillas

Directions On a sheet pan, broil at 500 degrees the tomatoes and green chilies until deeply roasted and charred in spots. Next, sauté onions with a tablespoon of oil on stovetop, med-high heat for 7-8 min or until golden. When your tomatoes and green chilies are roasted, peel skin from tomatoes and chilies and remove seeds from chilies. Now purée the tomatoes, chilies and onions with a pinch of salt in a blender. Put the purée in a pot and simmer until it thickens about 7 min making sure to stir. Add chicken stock and simmer 15 more min. Whisk in sour cream and set aside.

Heat tortillas in the microwave until hot and pliable. Spray with a little olive oil and cover each tortilla with sauce. Place a pile of chicken in the middle and a little cheese. Line enchiladas in a baking dish. Cover with remaining sauce and foil – cook in oven at 375 degrees for 30 minutes.

Powerhouse Chef Recipe Corner

Raw Veggies Eating at least some raw vegetables is a good way to ensure that you’re ingesting beneficial enzymes and water-soluble vitamins (C and the Bs) that cooking often destroys.

Ahhh . . . Scalp Massage A scalp massage is the feel good fix

for healthier hair. Massaging stimulates circulation, which increases blood flow and

brings more oxygen to the scalp, which can result in stronger, shinier hair over time.

Check Your Mouth and EyesA healthy pink tongue, without fuzz, coating or discoloration is an outward sign of vibrant health. Clear eyes, without yellowness, discoloration or bloodshot appearance are also general signs of good health. Monitor your tongue and eyes for indications of stress on your body.

Did You Know?Adding cinnamon extract (available in health food stores) to water is a fantastic secret for balancing blood sugar and losing weight. Recent studies show consuming as little as a half teaspoon of cinnamon a day can reduce blood sugar levels by up to 29%, while also lowering triglyceride and cholesterol levels to reduce your risk of heart attack and stroke. When it comes to lowering blood sugar, cinnamon extract works even better than whole cinnamon. Just add 2 drops of cinnamon extract to a liter of water, being sure to drink 3 liters a day to help with digestion and constipation.

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main symptoms of low blood sugar are

feeling shaky, sweaty, hungry, and getting pins and needles in your lips,

but these vary by person. If your blood glucose level gets low (below 50 mg per deciliter), less glucose reaches your brain,

making it difficult to concentrate. If you feel low blood sugar coming on, you need to eat or drink something that quickly

raises your levels, such as glucose pills, a glucose drink or sugar

cubes.

Spicy!