Page 2: Clean Hand Connection

Page 3 : Food for Fuel!

Page 4: Z’s Please

Table of Contents

In This Issue:

Physical fitness is not only one of the

most important keys to a healthy body, it

is the basis of dynamic and

creative intellectual activity.

-John F. Kennedy

With Wellness

BACK TO SCHOOL

Be in the H20 Know!

1. Drinking Water Helps Maintain the Balance of Body Fluids.

2. Water Can Help Control Calories.

3. Water Helps Energize Muscles.

4. Water Helps Keep Skin Looking Good.

5. Water Helps Your Kidneys.

6. Water Helps Maintain Normal Bowel Function.

Tips to Help Increase Your Water Intake

Have a glass of water with every snack and meal. Eat more fruits and vegetables. Their high water content will add to your hydration. Keep a bottle of water with you in your car, at your desk, or in your purse.

Source: webmd.com

Clean Hands Save Lives!

When to Wash Your Hands:

Before, during, and after preparing food Before eating food

Before and after caring for someone who is sick

Before and after treating a cut or wound After using the toilet

After changing diapers or cleaning up a child who has used the toilet

After blowing your nose, coughing, or sneezing

After touching an animal, animal feed, or animal waste

After handling pet food or pet treats After touching garbage

Food for Fuel.

Getting back in to the school routine isn’t easy. Far from your mind is ’Did I pack a healthy lunch

today?’ or ’I’m going to make delicious and healthy dinner for the family tonight.’ What we con-

sume has a great impact on our energy levels throughout the day. Have no fear, we are here to

help you keep things simple and maybe even a little healthy.

Breakfast. Skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to keep the hunger pains at bay. Before you rush out the door tomorrow morning, grab a yogurt, a hard boiled egg or a banana– something is better than nothing!

Some examples of simple, healthy snacks and lunches are: oatmeal, peanut butter crackers, veggie sticks and hummus, almonds, fruit, kale or spinach salad, popcorn, greek yogurt, stuffed peppers, tacos, rice and beans, tuna/chicken/chickpea salad, and spring rolls.

Easy Dinner Recipe- Sweet & Savory Grilled Chicken From EatingWell: July/August 2011

Makes: 4 servings Active Time: 5 min. Total Time: 25 min.

Per serving: 140 calories; 3 g fat (1 g sat, 1 g mono); 63 mg chol., 3 g carbohydrates;

2 g added sugars; 23 g protein; 196 mg sodium; 198 mg potassium.

Ingredients

2 teaspoons light brown sugar

2 teaspoons dry mustard

1 teaspoon onion powder

1/2 teaspoon kosher salt

1/4 teaspoon white pepper or freshly ground black pepper

1-1 1/4 pounds boneless, skinless chicken breast Preparation

1. Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.

2. Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.

3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.

4. To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thick-

est part registers 165°F, 4 to 8 minutes per side.

5. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watch-

ing carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

Make Ahead Tip: Store the rub in an airtight

container for up to 3 months; coat the chicken

with the rub up to 30 minutes before grilling or

broiling.

Tip: Oiling a grill rack before you grill foods helps

ensure that the food won’t stick. Oil a folded

paper towel, hold it with tongs and rub it over

the rack. (Do not use cooking spray on a hot

grill.)

“Sleeping less

than 5 hours–

or more than 9

hours– a night

appears to

increase the

likelihood of

weight gain.”

-Mayo Clinic

How Many Z’s Are You Getting?

Age Recommended Amount of Sleep

Preschool-aged children 11–12 hours a day

School-aged children At least 10 hours a day

Teens 9–10 hours a day

Adults (including the elderly) 7–8 hours a day

For further information and a more comprehensive discussion of recommended hours of sleep for

different age groups—please see the National Heart, Lung, and Blood Institute website at:

http://www.nhlbi.nih.gov

Mind/Body Connection

Not only is getting up and moving great for your physical

health , it’s also good for your mental health. Regular

physical activity can help keep your thinking, learning, and

judgment skills sharp as you age. Physical activity can also

reduce your risk of depression and help you sleep better.

Stated in an article from Donald Hensrud, M.D. at the Mayo

Clinic, “recent studies have suggested an association between

sleep duration and weight gain. Sleeping less than five hours

— or more than nine hours — a night appears to increase the

likelihood of weight gain. “

Do yourself a favor and schedule a few 2 –10 minute

‘activity’ breaks into your day….it may be just what you need

for a good night’s sleep!

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Stay Well. Stay Fit. Stay Strong.