Wellness Word
April 2018
YOUR HEALTHIEST SELF: WELLNESS TOOLKITS
NIH Wellness Toolkits highlight evidence-based tips for living well and improving your health. It's published by the Office of Communications and Public Liaison in the NIH Office of the Director.
You can find these helpful toolkits here: https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits
VOLUNTEER SEARCH
It would be greatly appreciated to share this information with anyone and everyone. Thank you!
HEARTY RECIPES
Japanese-Style Beef and Noodle Soup
Prep Time: 25 minutes, Cook Time: 15 minutes
Servings: 4, Serving Size: 1 Cup
INGREDIENTS
For broth:
4 oz shiitake mushroom stems, rinsed (remove caps and set aside) (or substitute dried shiitake mushrooms)
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp ginger, minced
1 stalk lemongrass, crushed (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
1 Tbsp ground coriander
4 C low-sodium beef broth
1 Tbsp lite soy sauce
For meat and vegetables:
1 bag (12 oz) frozen vegetable stir-fry
4 oz shiitake mushrooms caps, rinsed and quartered
8 oz udon or soba noodles (or substitute angel hair pasta), cooked
1 lb lean beef top sirloin, sliced very thin
4 oz firm silken tofu, diced
¼ C scallions (green onions), rinsed and sliced thin
DIRECTIONS
- Thaw frozen vegetables in the microwave, or place entire bag in a bowl of hot water for about 10 minutes. Set aside.
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Tip: There are several varieties of tofu, each with a different moisture level. Silken and soft tofu are the moistest and easily blended into shakes, dips, and dressings. Regular tofu is less moist, and it's best for scrambling or using like cheese in casseroles. Firm, extra-firm, and pressed tofus are the driest. They absorb other flavors easily and hold their shape in stir-fries and on the grill.
Calories: 325, Total Fat: 8 g, Saturated Fat: 3 g, Sodium: 285 mg, Protein: 36 g, Potassium: 882 mg
Prep Time: 10 minutes, Cook Time: 40 minutes
Servings: 4, Serving Size: 3 oz fillet, 1 Cup sauce
INGREDIENTS
For fish:
12 oz fillets of red snapper or bass, cut into 4 portions (3 oz each)
1 Tbsp olive oil
½ tsp salt
¼ tsp ground black pepper
For tomato sauce:
1 Tbsp olive oil
1 red bell pepper, rinsed and cut into ¼-inch sticks
1 green bell pepper, rinsed and cut into ¼-inch sticks
1 C canned no-salt-added diced tomatoes
2 C canned no-salt-added tomato sauce
1 Tbsp fresh oregano, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
DIRECTIONS
- Preheat oven to 350 ºF. Rinse fish fillets in cold water. Pat dry with paper towels. Coat each fillet with olive oil and season with salt and pepper.
- Place fish fillets on a baking sheet, and bake for 25–30 minutes or until fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).
- For sauce, heat olive oil in a medium-sized saucepan.
- Add bell peppers, and cook gently until they are still firm, but tender, about 3–5 minutes.
- Add tomatoes and tomato sauce, and bring to a boil over high heat. Reduce heat and simmer for 10–15 minutes or until the tomatoes are soft. Add oregano, basil, and parsley, and simmer for an additional 2–3 minutes. Remove sauce from the heat and set aside.
- When the fish is done (see step 2), remove from the oven.
- Serve each 3-ounce fillet with 1 cup of sauce.
Calories: 213, Total Fat: 8 g, Saturated Fat: 1 g, Sodium: 365 mg, Protein: 20 g, Potassium: 910 mg
STAFF SPOTLIGHT: MADELINE RIVERA-GILL
Walking after school is a favorite way for me to stay connected with coworkers without having to go far or spend any money. I also have made a commitment with my husband, Kevin, in exercising together using the online Beachbody classes. They are tough classes, but having an accountability partner helps ensure keeping the commitment. On the weekends, you can find me at the farmer’s market purchasing local foods for cooking homemade meals. You can also see me walking in my neighborhood with friends or picking up a yoga class at Vibe. Looking to the future, I am hoping to try one of the free staff swim days being offered at the High School on Tuesday and Thursday afternoons. Maybe I will see YOU there!"
Thanks for sharing, Madeline!
ORAL HEALTH: A WINDOW TO YOUR OVERALL HEALTH
Did you know that your oral health offers clues about your overall health — or that problems in your mouth can affect the rest of your body? Protect yourself by learning more about the connection between your oral health and overall health.
What's the connection between oral health and overall health?
Like many areas of the body, your mouth is teeming with bacteria — most of them harmless. Normally the body's natural defenses and good oral health care, such as daily brushing and flossing, can keep these bacteria under control. However, without proper oral hygiene, bacteria can reach levels that might lead to oral infections, such as tooth decay and gum disease. In addition, certain medications — such as decongestants, antihistamines, painkillers, diuretics and antidepressants — can reduce saliva flow. Saliva washes away food and neutralizes acids produced by bacteria in the mouth, helping to protect you from microbial invasion or overgrowth that might lead to disease. Studies also suggest that oral bacteria and the inflammation associated with periodontitis — a severe form of gum disease — might play a role in some diseases. In addition, certain diseases, such as diabetes and HIV/AIDS, can lower the body's resistance to infection, making oral health problems more severe.
What conditions may be linked to oral health?
Your oral health might contribute to various diseases and conditions, including:
- Endocarditis. Endocarditis is an infection of the inner lining of your heart (endocardium). Endocarditis typically occurs when bacteria or other germs from another part of your body, such as your mouth, spread through your bloodstream and attach to damaged areas in your heart.
- Cardiovascular disease. Some research suggests that heart disease, clogged arteries and stroke might be linked to the inflammation and infections that oral bacteria can cause.
- Pregnancy and birth. Periodontitis has been linked to premature birth and low birth weight.
Certain conditions also might affect your oral health, including:
- Diabetes. Diabetes reduces the body's resistance to infection — putting the gums at risk. Gum disease appears to be more frequent and severe among people who have diabetes. Research shows that people who have gum disease have a harder time controlling their blood sugar levels, and that regular periodontal care can improve diabetes control.
- HIV/AIDS. Oral problems, such as painful mucosal lesions, are common in people who have HIV/AIDS.
- Osteoporosis. Osteoporosis — which causes bones to become weak and brittle — might be linked with periodontal bone loss and tooth loss. Drugs used to treat osteoporosis carry a small risk of damage to the bones of the jaw.
- Alzheimer's disease. Worsening oral health is seen as Alzheimer's disease progresses.
Other conditions that might be linked to oral health include eating disorders, rheumatoid arthritis, head and neck cancers, and Sjogren's syndrome — an immune system disorder that causes dry mouth. Because of these potential links, tell your dentist if you're taking any medications or have had any changes in your overall health — especially if you've had any recent illnesses or you have a chronic condition, such as diabetes.
How can I protect my oral health?
To protect your oral health, practice good oral hygiene every day. For example:
- Brush your teeth at least twice a day with fluoride toothpaste.
- Floss daily.
- Eat a healthy diet and limit between-meal snacks.
- Replace your toothbrush every three to four months or sooner if bristles are frayed.
- Schedule regular dental checkups and cleanings.
- Avoid tobacco use.
Also, contact your dentist as soon as an oral health problem arises. Taking care of your oral health is an investment in your overall health.
EVENTS THIS MONTH
Pretty Bird - Needle Turn Appliqué Workshop
Wednesday, Apr 4, 2018, 06:00 PM
Ivy Tech Community College, Room C134
Radha Lakshmi Artwork Display
Radha Lakshmi, an interdisciplinary contemporary artist, presents works emerging from the “Feminine and Earth” and women’s ritual arts from the South of India. She will create temporary artwork at the April 5th First Thursdays Festival and inside the Global and International Studies building on April 4th as part of her Lotus Blossoms visit. This event is sponsored by the Lotus Education and Arts Foundation.
For more information, please visit: https://artsandhumanities.indiana.edu/council-initiatives/india-remixed/index.html
Wednesday, Apr 4, 2018, 01:00 PM
Global and International Studies Building Foyer
Air-Dry Clay Pins
To register: https://www.facebook.com/events/143187979813703/
Cost is $15.
Thursday, Apr 5, 2018, 06:00 PM
Gather :handmade shoppe & co.:
Giri & Uma Peters
For more information: https://artsandhumanities.indiana.edu/council-initiatives/india-remixed/index.html
Thursday, Apr 5, 2018, 05:00 PM
IU Fine Arts Plaza
IU Baseball vs Purdue
Friday: 6:05 pm
Saturday: 2:05 pm
Sunday: 1:05 pm
Cost is $5.
Friday, Apr 6, 2018, 06:00 PM
Bart Kaufman Field
Earth Day Seed Bombs
To register: https://www.facebook.com/events/253115618558299/
Cost is $12.
Thursday, Apr 19, 2018, 06:00 PM
Gather :handmade shoppe & co.:
Garlic Mustard Workday
To register, RSVP on the event page of our website (https://sycamorelandtrust.org/Events/garlic-mustard-workday/) or email john@sycamorelandtrust.org
This event is free to attend.