Make Resolutions...start it up with a new year.

Have Yourself a Healthy New Year
 If you’ve made
the traditional list of New
Year’s resolutions, chances are
that losing weight, exercising, or quitting
smoking are on your list. They stand
among the most popular resolutions.
Many people making resolutions have
made the same ones before, only to
abandon the effort within
days or weeks. Difficult
resolutions like losing
weight or stopping
smoking have to be
carefully planned.
Here are several
tips from the Texas
Medical Association on
making and keeping New
Year’s resolutions:
s First, decide if you’re willing to make
the effort to kick a bad habit or start a
healthy one. Making a decision to
change just because it’s New Year’s
Day isn’t enough to keep you motivated
for long.
s Once you’ve decided you’re ready to
make a resolution and stick to it, develop
a plan of action and be committed.
Set a clear purpose, like losing 10
pounds by March. Put it in writing.
s Resolve for the right reasons. Exercise
to live longer as well as to feel better
about yourself and your appearance.
s Make a list of the benefits of changing
and put it someplace where you will
see it every day.
s Try something totally new. Take a class
on whatever interests you – cooking,
history, swimming, writing, gardening,
computer programming, or interior designing.
The best way to keep your brain
sharp is to use it.
s Pay attention to your
thinking and try to
counter negative ideas
like “I’ll never succeed”
with positive thoughts,
like “Today, I made some
progress.”
s Build positive family
relationships. Think before
you speak. Practice
forgiveness. Always offer encouragement
to one another.
s Get plenty of sleep. If you’re trying to
quit smoking or lose weight, adequate
rest and exercise are important.
s Surround yourself with people and situations
that encourage you in good habits.
Join a support group, get an exercise
partner, or spend more time with friends
who encourage you to meet your goals.
s Give yourself rewards and pats on the
back for your progress.
s Don’t give up because of temporary
failure. Take the process of change one
day at a time and persist until you reach
your goal. Remember, small changes
can lead to long-term healthy habits.
W
The Benefits
of Good Health
Northern Illinois Benefit Fund
Plumbers & Pipefitters Local 501
Aurora, Illinois
Speed Up
Your Claims!
Make sure your health claims
are processed correctly and
quickly. Following these tips will
help avoid delays:
1. Check with your health care
providers to make sure they have
current information on where to
send your claims. Claims submitted
with incorrect information
causes delays in processing.
Here’s where your providers
should send your medical, dental,
vision, and prescription drug
claims:
NW Plumbing and Pipefitting
Health Trust
P.O. Box 34203
Seattle, WA 98124-1203
2. When you submit prescription
drug claims to the Claims Office,
be sure to include the following
information:
• The actual pharmacy slip
showing the patient’s name, drug
name, and date the prescription
was filled. Cash register receipts
cannot be used as they do not
provide enough information to
process your claim.
• A claim form or note that shows
the member’s name and social
security number. This information
is needed to identify what
plan the patient is in and how
much should be reimbursed.
2
financial
What Kind of Peg Are You?
major issue with adults continues to be job and career
dissatisfaction. In one poll, 50 percent of those surveyed
said that if they were starting over they would
choose a different career.
Some people are so stressed about their jobs that
they don’t want to go to work in the morning. For others,
the problem of job stress is so severe that they’re having
health problems.
One person put it this way: “I make a living at my job, but
I don’t look forward to going to work every day. In fact, I
usually dread it, and when I’m there I look forward to five
o’clock so I can go home.”
A person in sales said, “I can make a big sale on Friday,
but I hate my job so much that I don’t look forward to going
to work on Monday.”
Unfortunately, many people choose a field of work that
wasn’t a good match. We all know some version of the
saying about putting a square peg into a round hole; the
implication is that it doesn’t work because it won’t fit. That’s
exactly why so many people have been unable to really enjoy
their work. They don’t fit.
Putting the round peg in the round hole and the square peg
in the square hole is the basic concept for finding a career that
fits. It sounds simple, but there are two problems.
First, many people completely ignore trying to find a
match. They’ve been told, “You can do anything if you set
your mind to it,” so they choose their career based on criteria
other than their talents.
Second, many people don’t have a clear picture of what
their talents are. They may make some bad assumptions
about their strengths, or they may be steered by those around
them who also do not have objective view.
However, each of us has a unique personality “shape”
that is determined by our talents and interests. We have
counseled many people who hated their work because they
were in a vocational mismatch. When they found out their
true shape, they were relieved and excited about their future
work possibilities.
So, if you’ve realized you’re in the wrong career, I
recommend that you undergo some sort of personality assessment
to determine the career that fits you. Once you
know your shape, don’t compare your strengths to those of
other people. Instead, rejoice in your strengths and match
them to a career that fits. Trying to be someone else only
leads to frustration. Being yourself, on your job and elsewhere,
is a more reliable path to satisfaction.
Larry Burkett (1939-2003), a well-known author, teacher, and radio personality,
was co-founder of Crown Financial Ministries, whose daily radio
broadcasts are heard of more than 1,000 stations in the U.S. Larry’s bestselling
books include The Coming Economic Earthquake, What Ever Happened
to the American Dream? and Victory Over Debt.
A
Save More in the New Year
Investing Your Money Wisely
s Make airline reservations early to take advantage of lower
fares. Ask your travel agent about other discounts.
s Keep your vehicle’s engine in good running condition to
save money on gasoline.
s Switch credit card balances to
cards that have the lowest
annual percentage rates.
s Take five dollars from
your wallet every day and
put it in a safe place. By
the end of the year, you
can save up to $1,825.
s Purchase energy-efficient appliances, air conditioners,
and furnaces.
s Check your telephone bill for optional calling services
you have but never use. Each option you drop can save
you money.
s Shop for groceries using a list. Also, compare items by
price-per-ounce or unit price located on shelf labels.
s Eat more meals at home.
s Ask your doctor or pharmacist for generic drugs whenever
possible.
s Look for inexpensive entertainment – zoos, parks, walks,
biking, library books, free concerts, picnics, and museums.
s If you get a raise, save all or most of the raise.
Nobody wants to make an investment to lose money. The
goal when investing your money is to make more money. Here
are several tips on how to invest your money wisely: • Select
a reliable and credible broker. If possible, meet them face to
face and find out their investment experience. • Never invest
in something you don’t understand. Review business and
financial publications for information on the investment.
Or, ask your broker to provide
this information.
• Never send money to purchase
an investment based
simply on a telephone
sales pitch. • Never make
a check out to a sales representative.
• Never send
a check to an address different from the business address of the
brokerage firm. • Always verify that the information on your
account statements is correct.
For more information, visit the U.S. Securities and Exchange Commission
at www.sec.gov.
Get a Snapshot of Your Health
With so much health advice in the news today, just
thinking about what you should or shouldn’t be doing can be
a dizzying prospect. Harvard doctors agree that health can
be an overwhelming topic. But they say that if you have a
handle on these numbers, you can have a pretty good idea of
where you stand and what to do about it.
l Your body mass index (BMI). Many people are overweight
and don’t think they are. The health risks climb
when you reach the overweight level. Here’s what they
mean: Underweight is a BMI of less than 18.5, and
normal weight is a BMI of 18.5 to 24.9. Overweight is a
BMI of 25 to 29.9, and obesity is a BMI of 30 or over. If
your calculation shows more than 24.9, it’s time to lose
weight. To get a fast BMI rating, visit www.cdc.gov/
nccdphp/dnpa/bmi/calc-bmi.htm.
l Your blood pressure. Ideally, it should be 120/80 or
below. Starting at 115/75, the risk for heart attack,
stroke, and other cardiovascular disease doubles with
each increment of 20/10. People with systolic blood
pressure (the first number) of 120 to 139 or a diastolic of
80 to 89 are “prehypertensive.” Changes in diet and
activity patterns can help prevent cardiovascular disease
at this level.
l Your LDL cholesterol level. Your bad cholesterol reading
should be below 100. Diet, exercise, and medications
like statins, or all three, can lower your LDL, reducing
your heart disease risk by about a third.
health and wellness
3
Wendie Pett is a wife, mother and fitness expert, the author
of Every Woman’s Guide to Personal Power, as well as the
National Sales Director for Koechel Peterson & Associates
and Bronze Bow Publishing. She’s an instructor in the
Transformetric Training System that maximizes strength and
fitness as well as wellness. For more information on Wendie
and Transformetrics, visit www.bronzebowpublishing.com.
Who’s in Charge – You or
Your Brain?
We all have sporadic
food cravings during the
day. If you feel a craving
and it’s time to replenish your
body with nourishment, this is a
healthy signal that requires your response. But many cravings
aren’t true hunger signals, and if you’re coaxed into eating,
you’ll consume excessive calories. Whether it’s a hormonal
imbalance that day (or week), boredom, social comfort,
depression, or the “see it and eat it” urge, these are unhealthy
cravings that lead to unwanted pounds.
So how do you control yourself and push that nagging
voice aside? Is it your appetite or brain that’s calling? The
answer may surprise you. Recent studies have shown that
when you eat fatty foods, there’s a hormone produced in the
brain called galanin that actually encourages eating when
your body doesn’t need it and slows your energy expenditure.
If an elevation in the amount of fat occurs, such as when
eating a high-fat diet, triglycerides in the bloodstream
activate hormones such as galanin to promote overeating.
Here are some helpful ways to “starve off” these
unhealthy cravings:
u Drink up. Often these cravings are merely thirst-related
because people don’t drink enough water. Drink at least
eight 12-ounce glasses of fluids daily.
u Don’t skip breakfast. Your body has gone hours without
eating, which makes breakfast the most important meal
of the day. Eat a good balanced breakfast to get the brain
functioning correctly and the body moving without being
sluggish.
u Mind over stomach. If you’re hungry after you’ve eaten
a well-balanced meal, give yourself 20 minutes for the
“I’m full” signal to hit the brain.
u Avoid processed foods. They’re usually stripped of filling
elements, such as fiber and water, and leave you
feeling unsatisfied.
u Eat regularly. Skipping meals can lead to out-of-control
hunger, often resulting in overeating.
u Make changes gradually. If you change too much too
fast, it can get in the way of success. Live one day at a
time and one change at a time!
Coping with Cold Symptoms
To treat a cold, consider
these suggestions: • Take overthe-
counter medications, such as
acetaminophen and ibuprofen.
Decongestant and antihistamine
medications may also help. Follow
dosage instructions on all
product labels and know what’s in the medication you’re
taking. • Drink plenty of liquids. Eight glasses of water and/or
juice per day are recommended. This will help keep the lining
of the nose and throat from drying out, so that mucus remains
moist and easy to clear from the nose. • Avoid coffee, tea, or
soft drinks that contain caffeine. Also avoid any drinks that
contain alcohol. Caffeine and alcohol lead to dehydration, the
opposite of what you want. • Get plenty of rest. Bed rest is a
good idea for a speedy recovery from a cold. • If you smoke,
stop. Stay away from other smokers; inhaling their smoke will
further irritate your throat and make you cough even more.
Powerful timesavers in any undertaking are planning
and goal setting. Without them, no amount of activity
or hard work ever produces meaningful results or
increases personal productivity. But with them, your efforts
propel you toward the progressive realization of your
worthwhile, predetermined goals.
The basic challenge in planning and goal setting is
finding blocks of uninterrupted time. Interruptions like
meetings, day-to-day routine, and the necessity of dealing
with all sorts of major and minor crises take up time or
break it into such small segments that the connected
thought essential for effective planning is difficult or even
impossible. Remember, most time is wasted, not in hours,
but in minutes. A bucket with a small hole in the bottom
gets just as empty as a bucket that is deliberately kicked
over. So, consider all blocks of time – small and large.
With determination, you can find the time you need for
planning. Consider these suggestions for finding time
for planning and goal setting:
􀀀 At the beginning of each week, block out specific times
to reserve for planning. Mark these times on your
calendar. Give instructions to your employees or coworkers
about how callers are to be handled and what
constitutes an emergency worth an interruption. Then
follow your plan. Realize that you do not find time; you
schedule it.
􀀀 Overcome the attitudes that frequently stand in the way
of reserving time for planning. Many people feel they
are wasting time unless they are shuffling papers, manipulating
objects, or talking about work with other
people. The concern that someone will catch you sitting
apparently idle overshadows the importance of planning.
It is important to establish new attitudes and
acquire new habits of thought and action by deliberately
making new choices, developing a plan for acting on
these choices and taking action on the plan – enthusiastically
and persistently.
Setting specific goals and devising a plan for their
achievement exerts a powerful influence on your productivity.
Begin the New Year with a renewed commitment to
setting goals and devising plans for your success. After all,
written plans are the foundation for success.
career
4
© Susan Pilgrim, Ph.D., author of Living InSync®. Contact her at
1-877-InSync® (1-877-467-9627) or at spilgrim@transbay.net.
Paul J. Meyer is a successful entrepreneur and author of personal and
professional improvement programs, courses, and books, including his latest
book, Unlocking Your Legacy: 25 Keys for Success. For more information,
visit his website at www.pauljmeyer.com.
By Paul J. Meyer
Utilizing Every
Minute, Every Day
InSync® Moment #63– Clearing Out Space
Take a moment to look around you. What do you possess
that you don’t use, need, like, or even want anymore? Clear
your space of those possessions that no longer serve a useful
purpose. Donate. Recycle. Give away. Trash. When you
clear out your space, other perspectives, experiences, and
possessions can come into your life.
When You Work Outside
the Normal Hours
The growth of 24-hour customer service centers, all-night
retail stores, and high-tech manufacturing has produced a new
crop of late-night workers. It’s not only production people and
police officers who inhabit the “graveyard” shift. Others on
third shift, typically 10 a.m. to 6 a.m., include financial planners,
electronic engineers, and pharmacists.
Many people like shiftwork. The late shift, for example,
allows two-parent households to spend more time with their
children and avoid putting
them in day care. And the
schedule often suits employees
who go to school during
the day. Plus, wages on the
night shift are often higher.
Studies by the Circadian
Learning Center show that
the late-nighters should
watch their health. They
are more likely to suffer
from sleep disorders, fatigue,
and stomach upsets.
If you work outside the usual eight-hour day, here are
some tips to stay healthy: • Share your schedule and sleep
times with family and friends. Ask them to show consideration
when you’re sleeping. • Take a nap before your evening shift to
help you feel more alert. • Prepare your bedroom for sleeping.
Use room-darkening shades or curtains, wear earplugs, or turn
on a fan or have other soft noise in the background to block out
daytime noises. • Eat regular meals with a balanced diet. Avoid
greasy foods. Eat smaller portions and have your largest meal
after your day sleep. • Avoid late-night caffeine. If you have
caffeinated drinks, drink them before your shift or early during
your shift. Having caffeine late in your shift could prevent you
from sleeping once you get off work. • Work out before work.
A 20-minute workout – brisk walking, jogging, or swimming –
can help you stay alert and keep you in shape.
Setting Reachable Goals
Losing weight gradually is the safest and healthiest
method. People should strive not to exceed a rate of two
pounds of weight loss per week. It’s also important to
remember that what you weigh is a result of several factors,
including: • how much and what kinds of foods you eat
• whether your lifestyle includes regular physical activity
• whether you use food to respond to stress and other
situations in your life • your physiologic and genetic makeup
• your age and health status. A healthy weight loss
program should address all of these factors.
Here are several tips on how you can lose weight
safely and gradually:
u Determine your weight and health profile. Work with
your doctor to determine the type of diet that makes
the most sense for you. Together, decide whether you
should go on a moderate diet (1,500 calories daily for
women, 1,800 calories daily for men) or whether other
options are more appropriate.
u Choose a balanced, lower calorie and lower fat diet that
provides for a one or two pound weight-loss a week.
Be sure to include at least five servings of fruits and
vegetables, along with whole grains, lean meat, and
low-fat dairy products.
u Make time every day for some type of physical activity.
Start by parking at the far end of the parking lot and
walking into the building. Gradually add other forms of
exercise. Walking is a simple, easy-to-do exercise.
physical
5
Bring the Gym to You
Between washing the dishes, doing the bills, and picking
up after the day’s various activities, there doesn’t seem to be
much time left for working on your resolution to get fit. But
getting active in the New Year isn’t so hard
if you relieve yourself of the burden of
going to the gym. With a little creativity,
you can make exercise part of your
routine on busy days by bagging the
gym and sneaking some exercise into
the typical list of household chores.
u Step 1: Add intensity. The key to
turning any household task into
exercise is to pick up the pace and
sustain it for as long as comfortably
possible without resting. If you’ve got three floors to mop
or two cars to wash, throw on some headphones with
upbeat music, put some muscle behind your scrubbing, and
time yourself to see if you can get a sparkling result under
a certain time limit. This will help you keep the activity
intense enough that it counts as exercise.
u Step 2: Get creative. Some activities already require a high
level of energy, such as shoveling snow. Think of creative
ways to turn up the burn on other less intense activities,
such as emptying the trash.
Here are a few “chore boosters” to get you started. Doing
these boosters is like adding calisthenics to the chore, and
by doing so you could burn up extra calories per half hour
of activity.
u Dirty dish dips. While washing or putting away dishes, use
your refrigerator to do 5 wall push-ups every 5 minutes.
u Front yard lifts and lunges. While raking leaves, gardening,
or shoveling snow, stop every few minutes to raise
your arms above your head and then do several leg lunges.
u Squeaky clean squats. While mopping floors or scrubbing
windows, take a bucket handle in each hand and do 5 to 10
squats every 10 minutes.
u Adding up the minutes. You should always supplement
your exercise routine with longer bouts of cardiovascular
exercise, such as walking, whenever possible. But on days
when time is scarce and the to-do list is long, remember that
doing your chores with a little extra energy is a great way
to reach the optimum goal of 30 minutes of exercise on
most days of the week.
To create your own personalized fitness routine, visit My Fitness Plan
from RealAge.
Seven Ways to Shed Pounds
By Michael F. Roizen, M.D., author of RealAge: Are You
as Young as You Can Be? and The RealAge Diet: Make
Yourself Young with What You Eat. Roizen, an internist
and anesthesiologist, has been listed for the last 13 years in The Best Doctors in
America, published by Woodward/White. For more information on RealAge, visit
www.RealAge.com.
s Restructure your meals, eliminating mindless eating, foods
with no nutritional purpose, and alcohol.
s Avoid eating in response to emotions, such as being lonely,
sad, angry, bored, or stressed.
s Begin a physical exercise program. Look
for activities you enjoy so you’re likely
to keep at it.
s Focus on what you’re eating. Get
rid of distractions such as TV and
don’t try to scarf down a meal while
you’re driving.
s Don’t skip meals. In the long run,
you’ll make yourself too hungry and
can end up bingeing on too much food at once.
s Get your friends and family to support you. Don’t let other
people pressure you into eating when you’re not hungry.
s Manage your portions. Eat healthy portions from all food
groups and limit fats and sugars. Check food labels.
safety
6
Burn Candles with Care
Prevent Carbon Monoxide Poisoning
Protecting Your Pets
The American Lung Association says you can enjoy
your candles and still keep the air in your home clean by
following their recommendations: • Avoid burning any
candle whose wick contains a shiny metal core. Keep wicks
trimmed to 1/4 inch. • Keep candles away from drafty areas
to prevent soot from traveling through the air. Vacuum your home one or two
times a week to prevent soot particles from circulating. • If you have asthma or
respiratory problems, avoid burning candles that may irritate your condition.
Talk to your doctor about the risks.
Four conditions determine whether
a person who is working outside will
develop hypothermia: temperature,
rain, wind, and inappropriate clothing.
A combination of two or more can
result in this life-threatening medical
emergency.
People most associate hypothermia
with very cold days. But at temperatures
in the 60s and 70s, it can easily
happen if someone is wet, say doctors
at the University of Tennessee Lifestar
Air Medical Helicopter Transport Service
in Knoxville.
Watch for these symptoms in
yourself and others: shivering, slurred
speech, poor coordination, and confusion.
When people with hypothermia
stop shivering, they can lose consciousness
and die if not treated.
Contrary to what many people
think, alcohol does not warm up a cold
person. Rather, it interferes with the
body’s ability to retain heat. Never
drink alcohol to keep warm or give it to
others. To prevent hypothermia:
u Dress appropriately and stay dry.
Wear several layers of clothing,
and a wind-blocking jacket.
u In rain, cover yourself with a poncho
or a plastic trash bag if that’s
all that is available. Water causes
heat loss 30 times faster than
air, according to the National
Safety Council.
u If a co-worker or friend is shivering
and experiencing clumsiness, confusion,
or slurred speech, get them
to a warmer place. If they’re wet,
get them dry. Until medical help
arrives, use a blanket or your own
body to warm them.
Note: If you’re camping or hiking
and a fellow camper begins to shiver
and have difficulty speaking or walking,
it could be a warning sign of
hypothermia. Find a warm shelter and
seek medical help.
Avoiding Hypothermia
ost people are surprised to learn that carbon
monoxide is the leading cause of accidental
poisoning in the U.S. It takes some 2,000
lives a year and makes many times that number sick.
There are many possible sources of carbon monoxide
poisoning. They include: a furnace, kitchen
stove, water heater, fireplace, generator, charcoal
broiler, and anything that burns fossil fuels (gasoline,
diesel fuel, wood, and kerosene).
Protect yourself and your household with these tips:
4 Have a professional inspect your heating system and hot water heater yearly,
especially if you live in an older home.
4 Never leave your vehicle running in the garage even with the door open. When you
start your vehicle, drive it out immediately. When you return and park in the
garage, turn off the motor when you’re all the way in and have stopped.
4 Install at least one carbon monoxide detector inside your home to provide
warning. Follow the manufacturer’s directions for correct placement in your
home. Test the detector each month and replace the detector or its batteries
as recommended.
4 Never use a charcoal grill, hibachi, lantern, or portable camping stove inside a
home, tent, or camper.
4 Always check to be sure you’ve opened the flues when fireplaces are in use.
4 If you think you’re experiencing CO poisoning, get into fresh air immediately.
Open doors and windows. Call for help. The initial symptoms of CO poisoning
are dizziness, fatigue, headache, nausea, and irregular breathing.
Did you know that some ordinary foods and items in
your home can be harmful to your pets? According to the
American Society for the Prevention of Cruelty to Animals,
here are a few items that could make your pet
sick or even be toxic to your pet: • De-icing salts • yeast dough • coffee grounds
• nonstick cooking spray • macadamia nuts • avocados • rawhide doggie chews • the
green part of a tomato and potato plant • dental floss • apple seeds • onions and onion
powder • raisins. For more pet safety information, visit the ASPCA at www.aspca.org.
M
PASTA e FAGIOLI
From Pamela Smith’s Healthy Living Cookbook.
Visit www.pamsmith.com for more information.
Serves 12
nutrition
clip and keep "
7
Pamela Smith is a Registered
Dietitian and nationally known
radio and TV host. For more
information, call 1-800-896-
4010 or visit her website at
www.pamsmith.com. Her new
book, Take Charge of the
Change, focuses on women 35-
55, their issues and hormones.
Barley: The Often Warm Up with Soup
Overlooked Whole Grain
1/2 lb. each uncooked white, black, kidney,
and pinto beans
2 quarts chicken stock (fat-free/low salt)
1 large yellow onion, chopped
2 cloves garlic, minced
1 cup cabbage, shredded
1-1/2 lbs. plum tomatoes, peeled, seeded,
and chopped
1 can (4 oz.) tomato paste
1/2 cup balsamic vinegar
2 bay leaves
2 Tbsp. chopped fresh oregano
2 Tbsp. chopped fresh thyme
1 Tbsp. chopped fresh rosemary
1 tsp. cracked black pepper
1 Tbsp. creole seasoning
1 Tbsp. Mrs. Dash seasoning
6 cups cooked whole-wheat fettucine
Wash beans and soak in water overnight.
Drain. Spray large saucepan with cooking spray. Quickly
sauté onion, garlic, and cabbage with 2 Tbsp. of chicken
stock. Add soaked, drained beans. Add remaining
chicken stock and bring to a boil. Reduce
to simmer and stir occasionally. Add tomatoes, tomato
paste, vinegar, herbs, and seasonings. Simmer for
1-1/2 hours until beans are soft. Scoop 1 cup of beans
from the pot, puree them, and return to pot. Remove bay
leaves. When serving, mound 1/2 cup cooked fettucine
into each bowl. Spoon 1-1/2 cups of soup onto pasta.
Each serving contains: 245 calories, 15 g. protein,
less than 1 g. fat, 0 mg. cholesterol, 46 g. carbohydrates,
353 mg. sodium. Calories from fat: 2 percent
he aroma of simmering soup in
the kitchen is a hallmark of comfort
and well being. Besides fragrance
and flavor, soups can be healing,
nourishing, and healthful for you.
Vegetables in soup form are often an
appealing way to eat more of them as
part of the recommended 5-10 or more
servings of vegetables and fruits per
day. In some parts of the world, soups
are served with every meal – even breakfast
– because it’s believed that hot liquid
aids digestion of other foods.
Although canned soups or soup mixes
offer convenience, their sodium content
can be high – with one cup often containing
up to one half of the daily limit
recommended by the National Institute
of Medicine.
Perhaps the best thing about homemade
soups is their taste. They’re often
a medley of delicious vegetables in various
consistencies. Serve your soups with
crusty whole grain breads, or mix a halfcup
of cooked brown rice, barley or
buckwheat groats (kasha) into each serving
for a hearty addition of fiber.
Anything Goes In
Any recipe for vegetable soup is just
a guide. Add or subtract according to
taste and what looks good at the market
that day, or in your refrigerator. Add hot
Besides whole-wheat bread, can
you name other whole-grain foods?
Oatmeal, one kind, helps lower cholesterol.
Another one, barley – the oldest
cultivated grain in the Near East
and Europe – is an often overlooked
choice that should be brought back to
the table.
Like oats, barley supplies significant
amounts of the soluble fiber called
beta-glucans that effectively lowers
cholesterol. This soluble fiber also
seems to help control blood sugar
and reduce high levels of insulin that
are a risk factor for diabetes. The insoluble
fiber in barley can promote
bowel regularity and help lower the
risk of colon cancer.
Barley is a classic ingredient in
soups. But try barley instead of rice or
pasta in casseroles, too. You can also
serve barley as a side dish instead of
rice or potatoes. Make a barley pilaf by
sautéing barley about five minutes in a
little olive oil, then add broth, bring to
a boil, cover, reduce heat, and simmer
until tender. Add some onion or garlic
as the barley sautés for extra flavor.
Barley also makes a perfect base
for salads. Mix cooked and drained
barley with a dressing, then toss with
greens and chopped vegetables. Or
add leftover steamed or roasted vegetables
to cooked barley for a quick
and easy salad. When you have time,
barley mixed with sautéed vegetables
is fabulous stuffed in baked eggplant,
peppers, or squash.
Source: the American Institute for Cancer Research,
www.aicr.org.
pepper flakes, a dash of Tabasco, or
chopped chilies for a spicier soup. Lowsodium
chicken broth can be used instead
of vegetable broth. Spinach and cabbage
add color, crunch, and nutrients. Have
some leftover bell peppers? Throw them
in too.
No matter what goes into the pot, what
comes out is a meal full of nutrients. In
addition to containing the powerful natural
anti-cancer substances called
phytochemicals, foods like vegetables,
fruits, whole grains, and beans are loaded
with fiber, which creates a full feeling
with a minimum of calories. These foods
also tend to keep you feeling full longer
than starchy, higher calorie foods such as
potatoes and refined pasta.
So vegetable soup can warm you up,
fill you up, and build up your ability to
fight disease – all in one bowl!
T
8
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This newsletter is not intended to provide medical
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ISSN 1072-4788
Have a Healthy Pregnancy
In Character Strengths and Virtues:
A Handbook and Classification, 24
traits are listed as qualities people can
aspire to. The top 10 are: • Love of
learning. Acquire new skills, satisfy
curiosity, and build on knowledge.
• Creativity. Do whatever you enjoy
with a playful spirit. • Humility and
modesty. Recognize the true measure
of your abilities and achievements and
appreciate those of others. • Humor.
It’s the ability to find something to
laugh at even in times of trouble and a
capability to help others do the same.
• Persistence. The strength to work
toward a goal in the face of difficulties.
• Gratitude. Be thankful and grateful
for a friendly word, good news, or a
small success. • Forgiveness. Forgive
others to begin the healing. • Appreciation
of beauty and excellence. Take
pleasure in the good things in life.
• Spirituality. Meditate for a few minutes
each day. • Vitality. Hike, bike, or
walk through the park each day.
10 Keys to a
Satisfying Life
o increase your odds of having a
healthy pregnancy, remember
these tips from the March of
Dimes for a healthy pregnancy:
l Eat right. Eat a variety of nutritious
foods every day. Avoid foods high
in fat and sugar. Also, cut back or
avoid caffeine.
l Take folic acid. Studies show that
taking a multivitamin with 400 mg.
of folic acid every day before pregnancy
and during early pregnancy is
beneficial to the baby’s developing
brain and spinal cord.
l Stop smoking and avoid secondhand
smoke. Not only does smoking make
it more difficult to get pregnant, it
also can put your baby at risk for
certain health problems. The best
time to stop smoking is before you
get pregnant. If you need help, ask
your doctor.
l Avoid drinking alcohol. Drinking
any kind of alcohol puts your baby
at risk for miscarriage and serious
physical and mental problems.
l Never use illegal drugs. Taking
drugs puts your baby at risk for miscarriage,
preterm delivery, and serious
physical and mental problems.
l Avoid infections. Wash your hands
often and stay away from unsafe food.
Cook all meats and eggs thoroughly.
Wash all fruits and vegetables well.
Avoid handling cat litter or soil as they
can contain a parasite that causes an
infection called toxoplasmosis, which
can harm your baby.
l Avoid hazardous substances and
chemicals. Some cleaning products,
pesticides, solvents, and lead in
drinking water from old pipes can be
dangerous to your baby. Avoid chemicals
and paint.
l Avoid stress. Stress isn’t good for you
or your baby. Too much stress can
increase the risk of preterm labor, low
birthweight, and possible miscarriage.
l Don’t forget the father’s health. To
improve chances of getting pregnant,
it’s important for the father to take care
of himself – exercise, eat right, and
stop smoking, drinking, or taking drugs.
T