THE WELLNESS NEWSLETTER

Volume 5, Issue 4
TENSION IS WHO YOU THIK YOU SHOULD BE. RELAXATION IS WHO YOU ARE.CHINESE PROVERB DE

Winter 2013

Harford County Department of Human Resources

Give yourself a Gift This Christmas. Stay healthy during Christmas.

Its that time of year again. Although its hard to believe another year has flown by, I am clearly not mistaken as today I heard my first Christmas song on the radio, shops are displaying their Christmas themed windows, and my inbox is full of Christmas Gift Ideas emails from all my favorite brands that I subscribe to. With the risk of sounding a little like the Scrooge, please be sensible. Its not called the silly season for no reason. Partying, drinking, indulging, overeating and running around like a headless chicken from event-to-event and shop-to-shop, its no wonder many of us feel tired, rundown, overweight and stressed as the new year comes around. What if this year you honored YOU and entered the new year feeling refreshed, energized, slim and relaxed? Its really not so difficult. Just a little discipline and willpower, thats all. Here are a few tips to help you keep on track.

Top 5 Tips to help you stay healthy over Christmas

1. Exercise Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forego your workout. Staying active will help you feel better. I promise! My favorite hangover cure used to be a run on the beach and swim in the surf. Great way to sweat out those toxins! Try and exercise outside as much as possible and take advantage of the bright sunny summer days. If a run is too much, how about calling a friend who was out with you the night before and take a brisk walk around the park.
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2. Relaxation As much as Christmas is a lovely time to catch up with all your friends and family, remember to take some time out for YOU. Take a few moments in the day to practice meditation or stress-relieving breathing techniques. Were conditioned to think that Christmas is all about giving, so how about taking the time to give to yourself as well this year. Dont get stressed out over Christmas present buying. Plan your shopping in advance, write a list of all the presents you need to buy and avoid the frenzied crowds. 3. Nutrition Remember to make healthy choices this Christmas. Its easy to get carried away with all the puddings and chocolates and shortbread and party food, but before over-indulging remember how its going to make you feel the next day. Remember to eat plenty of vegetables, fruits and whole grains. If you do like enjoying Christmas treats, limit your portion size. 4. Water Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please dont drink on an empty stomach. Best to have a healthy snack before you go to the party as it will also prevent you from snacking on unhealthy party food. Dandelion tea is a great herbal tea to drink throughout the days when you know youre going to be out and about, partying and drinking alcohol at night, as it helps to detoxify the liver. 5. Sleep Get plenty of rest and aim for 7-8 hours of sleep every night. Its not going to make or break your life if you dont go to EVERY party. How about having a night in? Create a relaxing spa experience at home, snuggle up on the couch with a good book or DVD and get to bed early. And if all that fails, please dont beat yourself up about it. Take each day as it comes and strive for a healthier day the next day. Written by Sam Sample, Spring day Relaxation Expert.

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10 feel-good foods for Christmas

It may sound too good to be true, but the best Christmas treats can be healthy too. Here's 10 reasons you should have a clear conscience this Christmas.
1. Smoked salmon An excellent source of omega-3 essential fatty acids - good for heart health and only 142 calories per 100g portion. Also a good source of protein, with useful amounts of niacin, which help your body break down food for energy. 2. Turkey High in protein and low in fat - as long as you don't eat the skin! A 100g portion of light meat contains just 2g of fat, although the same sized portion of dark meat contains 4.1g of fat. Apart from protein, turkey is a rich source of niacin. 3. Cranberry sauce Cranberries contain good amounts of vitamin C. Research from Finland shows that drinking cranberry juice can help beat urinary tract infections, although no work has been carried out on cranberry sauce. 4. Red cabbage Surprisingly high in calcium, which is essential for healthy bones and teeth and a good source of folate. And, like carrots, red cabbage also contains carotenes. 5. Carrots A rich source of beta-carotene which your body makes into vitamin A, which is important for good eyesight and healthy skin. The darker in color the carrot, the more beta-carotene it contains. Carrots are also high in potassium - needed to regulate fluid balance in the body - and, like most vegetables, are low in calories. Research shows that cooked carrots are beneficial for your health - cooking releases carotenoids, antioxidants that are thought to protect against cancer. 6. Parsnips A good source of folate, parsnips contain about twice as much fiber as an equivalent portion of carrots - and twice the number of calories, although they are still low-calorie, as long as you don't add fat through roasting. 7. Roast potatoes Roasting potatoes in oil piles on the calories, about twice as many as plainly boiled potatoes, but it is Christmas after all. Thankfully potatoes are still low in saturated fat, if cooked in vegetable oil, and are a reasonable source of all sorts of nutrients including potassium and magnesium, as well as vitamin B6 and folate. Plus they contain reasonable amounts of fiber, an added bonus. 8. Brussels sprouts A rich source of folate and vitamin C, sprouts also contain vitamin B6 which is involved in the metabolism of amino acids, the formation of red blood cells and a healthy nervous system. Along with many green vegetables, Brussels sprouts also contain a pigment known as lutein, which may stop blood vessels clogging up and so help prevent strokes and heart disease - and they're reasonably high in fiber. 9. Mince pies It's the pastry that piles on the saturated fat and calories - the more expensive the pies, the thinner the pastry and the greater the fruit content. The dried fruit means there will be reasonable potassium content. 10. Christmas pudding A lot of Christmas puddings, especially shop bought ones, are likely to be quite high in both saturated fat and calories, but the dried fruit is full of potassium - and you can ease your conscience with the thought that a generous portion will also provide a reasonable amount of iron and fiber. But it pays to shop around - puddings with more nuts and fruit are likely to have a lower saturated fat content. http://www.bbcgoodfood.com/howto/guide/10-feel-good-foods-christmas-0

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The Wellness Committee

Would like to wish you and yours a Happy, Healthy, and Joyous Holiday Season!
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Recipes for the Season

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Toasted Coconut Chocolate Chip Cookies

Cranberry Chicken Salad

Ingredients
1 cup flaked sweetened coconut 4.5 ounces all-purpose flour (about 1 cup) 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/8 teaspoon salt 3/4 cup packed brown sugar 1/4 cup unsalted butter, softened 1 teaspoon vanilla extract 1 large egg 2 ounces dark chocolate (70% cacao), chopped Cooking spray

Preparation
1. Preheat oven to 350. 2. Arrange coconut in a single layer in a small baking
pan. Bake at 350 for 7 minutes or until lightly toasted, stirring once. Set aside to cool.

3. Weigh or lightly spoon flour into a dry measuring

cup; level with a knife. Combine flour, baking powder, baking soda, and salt in a medium bowl; stir with a whisk until blended. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Beat in vanilla and egg. Add flour mixture, beating at low speed just until combined. Stir in toasted coconut and chocolate. 4. Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 350 for 10 minutes or until bottoms of cookies just begin to brown. Remove from pan, and cool completely on wire racks. Jackie Mills, MS, RD, Cooking Light

2 skinless chicken breasts 4 tsp olive oil 2 red onions, thinly sliced 200g mixed leaves cucumber, deseeded and sliced 25g dried cranberries 85g/3oz cranberry sauce juice 1 lime METHOD 1.Slice each chicken breast in half horizontally to give 4 thin breasts, then rub with half the oil and season. Heat a non-stick frying pan and fry the chicken for 3 minutes on each side until cooked through. Set aside on a plate. 2.Heat the remaining oil in the pan and fry the onions for 5 minutes. Slice the chicken, collecting any juices, and layer up with the onions, leaves, cucumber and dried cranberries. Mix the cranberry sauce, lime juice, 2 tbsp. water and any chicken resting juices, and drizzle over the salad.
http://www.bbcgoodfood.com/recipes/884634/cranberrychicken-salad

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6 Holiday Safety Hazards

Protect your family and your home from these holiday dangers. By Linda DiProperzio

Christmas Trees
According to the National Fire Protection Association (NFPA), an average of 240 home fires begin with Christmas trees every year. "If there is a fire, the Christmas tree often is the first thing to ignite -- especially if it's dried out," says Deborah Hanson, director of external affairs for First Alert. These fires result in deaths, injuries, and roughly $17 million in property damage. When choosing a real tree, opt for one that is green (no brown needles!). If you're going with an artificial tree, be sure to choose one that is fire -resistant (look for a label), and remember that trees with built -in electrical systems should also have the label of an independent test laboratory that is approved to perform safety testing, such as the Underwriters Laboratories. "Whether it's a real or artificial tree, place it in a sturdy stand so that it's not in danger of falling over on children," Hanson advises. For a real tree, cut off about 2 inches of the trunk and then put the tree in a sturdy water -holding stand; anchoring it will prevent children or pets from knocking it over. Keep the stand filled with water, and check often to make sure the tree is "drinking" the water. If the water level doesn't go down over a day, check for any problems. "Keep the tree out of the way of traffic, doorways, and exits, and away from heating sources and candles," Hanson says. "Parents should also avoid putting sharp, easily breakable decorations anywhere on the tree," says Debra Holtzman, child-safety expert and author of The Safe Baby: A Do-It-Yourself Guide to Home Safety and Healthy Living. "They should also refrain from using trimmings that have small removable parts or that resemble candy or food. And be careful with icicles and tinsel. If the baby gets hold of these items, she may put them in her mouth." Some decorations might contain lead, cadmium, or other toxic materials that can be harmful to young children, so keep all holiday decor out of reach. When the holidays are over, discard the real tree when it begins dropping needles. Dried -out trees are a fire danger and should not be left in the home or garage or even placed outside against the home. Check with your local community to find a recycling program.

Holiday Lights and Candles

Every year, more than 50,000 home fires are started by electrical problems, according to the NFPA. So when it comes to hanging lights, follow the directions on the box closely. Follow the obvious: Only use indoor lights indoors (and use only outdoor lights outdoors), and verify that the lights have been tested and approved by an independent safety-testing laboratory. "If you live in an older house, it might be a good idea to get a professional checkup from an electrician before loading up outlets," Hanson says. "And be especially careful when using older lights." Check lights for broken, cracked, or bare wires, or loose bulb connections, and immediately replace any damaged light sets. Connect no more than three stands of mini light sets and a maximum of 50 bulbs for screw-in bulbs. Read the manufacturer's instructions for the number of LED strands to connect. Use no more than three light sets on one extension cord. Place extension cords against the wall so people and pets won't trip over them, but do not run cords under rugs. And make sure you turn off all the lights on trees and all decoration lights when you go to bed or leave the house. When you drive up to a lit house at night, it looks festive, but you don't want to risk starting a fire when no one is home. Also, be sure to keep a watchful eye on candles; keep them away from the tree, decorations, and other things that can burn. The U.S. Fire Administration states that candles cause more than 10 deaths, 175 injuries, and $20 million in property damage each holiday season. "Never leave burning candles unattended, and place them away from the reach of children," Hanson warns. "Place them in stable holders, and make it a part of your routine to check that all candles are extinguished before you go to bed." Consider using electric or battery-powered candles instead.

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Holiday Cooking
Food plays a major part in holiday celebrations, so it's not surprising that unattended cooking is the leading cause of home cooking fires in the United States, according to the NFPA. Stay in the kitchen while you're frying, grilling, or broiling food. If you must leave the kitchen for even a short period of time, turn off the stove. Keep anything that can catch fire (oven mitts, wooden utensils, paper or plastic bags, towels, etc.) away from your stovetop, including your apron or any long-sleeved shirt. Utilize the back burners of your stove as much as possible so that no spills will fall directly on you or anyone near you. When it comes to keeping little ones protected from burns, keep them out of the kitchen while you're cooking. Create a 3 -foot kid-free zone around the stove, or put up a safety gate. If your kids are old enough, give them kitchen chores that won't require them to be near the stove or oven, such as mixing ingredients, setting the table, or arranging veggies on a tray.

The Fireplace
Have a professional chimney sweep inspect and clean the fireplace and chimney annually -- maintenance is crucial to prevent creosote buildups and potential fires. "After it has been inspected, parents can enjoy their fireplace so long as it has a sturdy metal fireplace screen in front of any open flame," Holtzman says. "Consider putting a safety gate in the doorway to the room with a fireplace or installing a hearth gate around the area." Make sure there are no greens, paper, or other decor near or inside the fireplace, and always make sure that the flue is open. Be careful with fire salts: The colored flames they produce are pretty, but the salts contain heavy metals that cause intense gastrointestinal irritation when ingested, so keep them out of the reach of children. Of course, never leave your fire unattended, especially with kids in the same room. Extinguish the fire fully before leaving the house or going to bed, and allow ashes to cool before removing them. Dispose ashes in a tightly covered metal container, and place it outdoors, at least 10 feet from the home and any other nearby buildings.

Holiday Flowers and Plants

It's a popular misconception that poinsettias are poisonous, but they're not as toxic as people once believed. "It is unlikely that ingestion would cause death, although it may cause some gastric irritation and burning in the mouth," Holtzman notes. Some other beautiful holiday plants that decorate our homes are potentially poisonous, however. These include mistletoe, holly, Christmas rose, and Jerusalem cherry. Still, one can never been too careful when displaying flowers and plants. "Keep them safely out of reach of young children and pets, or avoid using them altogether," Holtzman says.

Holiday Wrapping and Cards

Most wrapping paper and ribbons are nontoxic, but certain foils and colored gift wraps might contain lead, so it's best not to let babies chew on them. "After opening presents, immediately discard gift wrap, plastic bags, foil papers, tape, gift bags, and ribbons, as they can all pose strangulation, suffocation, and choking hazards for young children or cause a fire if near a flame," Holtzman says. Another danger you might not think about are musical holiday cards, which contain button batteries (also found in some toys, remote controls, flameless candles, and other gadgets). "When swallowed, these coin -size lithium batteries can get stuck in the esophagus," Holtzman explains. "The saliva triggers an electric current that causes a chemical reaction that can severely burn the esophagus in as little as two hours. The button batteries in musical greeting cards are not secured in a locked compartment, and a young child can easily pull them out and ingest them." If your child does ingest one, call 911 and take him to the emergency room immediately. http://www.parents.com/holiday/christmas/safety/holiday-safety-hazards/ Wellness Committee
Published by Carol Boniface Erik Ketelsen Safety Lisa Emge & Meghan Denhard Fitness Patty Kapelanczyk Disease Awareness Sue Mahone Stress Management Tamara Simmons Nutrition

Harford County Government

In Conjunction with

Questions or Comments: 410-638-4871

tdsimmons@harfordcountymd.gov

Harford County Public Library

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