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Your Health News
January
Exercise
Be sure to have your
“Daily Dose”!
Late last fall the Institute
of Medicine released its new guidelines on the nutrition and
exercise for Americans.
In
this new two-volume report, the Institute for the first time
gives ranges on how much and what kind of food healthy people
should eat, based on their activity level. In the same report
they upped the suggested amount of daily exercise, recommending
that all Americans get at least one hour a day of moderately
intense physical activity, doubling the previously suggested
30 minutes per day recommended by the U.S. Surgeon General
in 1996.
Not sure how to fit in an extra thirty minutes? Fitness expert
Steven N. Blair PED, scientific director of the Surgeon General’s
guidelines notes to remember that physical activity can be cumulative.
Three 10- minute walks gives you essentially the same physiologic
response and health benefits as one 30-minute walk.
Improving nutrition to reduce your risk of bone
loss.
A
common misconception about bone is that it is not a living
tissue. Because it is alive, people can do something about
rebuilding it. The human skeleton constantly renews itself.
The first is made of cartilage, the second of immature
fibrous tissue and the third of adult bone.
More than 25 million Americans suffer from thinning bones.
Many live for years with bad habits that contribute to bone
loss. These would include poor diet, lack of exercise, smoking
and excess consumption of alcohol and other stimulants.
Osteoporosis is seen in both old and young. A bone density
test is a necessity in diagnosing osteoporosis. The “Gold Standard” in
the diagnosis of osteoporosis is DEXA, which stands for Dual
Energy X-Ray Absorptiometry.
It is a painless and very safe test using low-dose x-ray and
is completed within three to five minutes. It is never to late,
or too early to investigate bone loss. Improving nutrition
and exercise habits are areas that can greatly reduce your
risk of bone loss and protect your bones from fracture.
We need to begin focusing on this serious disease and prevent
it, beginning at the younger ages.
Massage Tips for Home, Work and Play
Here
are some ideas that help you cope when the going gets
tough:
Find
a few minutes at work several times each day to simply
get up and move and stretch. Mobilize those muscles
and joints involved with repetitive movement and remember
to grasp, roll and squeeze the shoulder muscles.
For
tension headaches, use two tennis balls wrapped in
a sock. Lie on a firm surface and position the balls
under the neck, just beneath the shelf of the skull.
Close your eyes and breathe deeply, then gradually
reposition the balls further down the neck.
Use
a tennis ball to provide acupressure for eliminating
trigger points in the back or hips. Lie on the floor
or the back up against a wall and position the ball
where you find intense soreness. Exercise caution until
you find your pressure limits.
For
back pain, try rolling up a bath towel and positioning
it horizontally across the spine while lying supine
on a firm surface or the floor. As you feel the back
muscles release, move the roll to a new position along
the spine. Remember to focus on your breath.
Add
a few drops of peppermint oil to your bath water. It
will leave your skin refreshed and “tingly”. Following
your bath is an ideal time to treat yourself to a foot
massage using your favorite foot balm or crème.
The
effects of massage are cumulative. See your favorite
therapist regularly. Make time for you.
IN GOOD TASTE
Wild
Mushroom Saffron Risotto Cakes
(10 Servings)
Ingredients 1 ½ cups mushroom stock
Boil together 6 large dried Shitake mushrooms, and ½ cup
dried Lobster mushrooms in 3 cups of water until soft. Strain,
save mushrooms for other use. Strain, save mushrooms for other
use .Reduce strained liquid to 1 ½ cups.5 ounces of Sauterne
wine2 teaspoons of vegetable base. *Combine and set aside.
2 ounces minced shallots5 ounces Arborio rice Saffron- medium
pinch Spray pan.Add shallots- lightly sautéSpray pan again
and add rice.Add ½ of the reserved liquid.Add pinch of
saffron.Cook over medium heat stirring constantly.
When most of liquid is cooked
out, add second 1/3.Repeat- cook until firm to the bite (al dente')Cool.
1 ounce of shredded Parmesan cheese½ tablespoon fresh chopped
parsley3 ounces beaten fresh egg. (1 ½ large eggs)Fresh
grated black pepper Add to the cooled rice mixture.Heat pan and
spray with pan spray.Scop into ten balls and flatten to ½ inch.Bown
on each side and cook until done through out.
Travel for January 2003
Four Seasons Resort / Maui at Wailea
Spa Celebration Special/New Spa
4
Jan - 16 Jan, 2003
Stay 4nights and get the 5 th night free and
receive a complimentary Spa gift.
THE LODGE & SPA
at CORDILLERA
(4 stars and 4 diamond mountain retreat):
Vail Valley, Colorado
Romantic Infusion
Package:
1 night, king mountain view with fireplace, 2 in room massages
in front of your fireplace, movie rental, 1 breakfast in bed,
1 in room dinner for 2 (2 salads, 2 entree and chocolate covered
strawberries) from Restaurant Picasso.
$499 plus tax, additional non package nights at $225 per night.
Valid until 29 Mar 03.
Winter Escape:
2 nights in Mountain View room, (2) 60 minute massages, dinner
for 2 in Restaurant Picasso. $595 plus tax, additional non
package nights at $195.
Valid until 29 Mar 03.
ATLANTIS RESORT:
Paradise Island, Bahamas
4 Day/3 night Packages, from $399 - $559, $25 credit at Mandara
Spa, round-trip ground transfers on island, 1 hour tennis court
time, 1 round for two on the Sports Center's 18-hole putting
course. Pay with American Express Card and receive up to $150
on air-inclusive packages.
Prices bases on Sunday or Monday arrival for travel 1/02/03 -
2/12/03. Not included are taxes, gratuity and service charges.
RITZ-CARLTON GOLF & SPA RESORT
INCLUSIVE VACATION:
Rose Hall, in Jamaica
$500 in SPA or GOLF CREDITS for use at the resort. Reserve by
31 Jan 03 a 6 night stay or longer between 7 Jan - 9 Dec 03.
Half the credit can be used toward spa treatments and the other
half toward golf purposes. Six-night vacations start at $1799
per person, double, from Philadelphia; $1865 from Baltimore,
New York or Washington; $1868 from Boston; or $1961 from Pittsburgh
or Charlotte, N.C.
We wish you all a very prospers New Year and look
forward to assisting you with your travel needs.
Information
on upcoming events at certain
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