LOVIN’ FROM THE KITCHEN OUR FAVORITE FALL RECIPES!
EASY INDOOR
WORKOUTS HAIR REMEDIES!
NATURAL FIXES FOR YOUR TRESSES
COMPRESSION SOCKS SEE WHY THEY’RE ALL THE RAGE
FEATURED ARTICLE:
TRAUMA INFORMED CARE
FALL 2016 W W W.SUPERSHOES.COM
COVER STORIES PG. 5 FALL FASHION TRENDS by Nurse Mates® Fresh new style updates for fall.
COMPRESSION SOCKS PG. 25
Learn why these socks are all the rage.
PG. 30 EASY WORKOUTS Quick indoor exercise routines you can do anywhere.
PG. 11 LOVIN’ FROM THE OVEN
PG. 7 SPOTLIGHT:
Understanding the impact of trauma on children.
NATIONAL NURSES WEEK MAY 6 -12 TH
Easy Fall recipes to try this season!
PG. 35 HAIR REMEDIES Natural at home fixes for your tresses.
FALL 2016
TABLE OF CONTENTS 2 EDITOR’S NOTE 3 FEATURED NURSE 5 FASHION: Fall Trends 7 SPOTLIGHT: Trauma Informed Care TASTE TEST:
11 Hot Beverages
15 Slow Cooker Recipes 21 Apple Desserts
GET SMART:
25 Well-being Tip - Compression Socks 27 Neuroscience Series GET FIT:
31 Beginner Yoga Poses
33 Indoor Cardio Workout
BEAUTY HACKS:
35 Natural Hair Remedies 39 Best Moisturizer For Your Skin Type
41 INTERVIEW: Debbie Kilgore on BCA-CV 45 GUYS: Sports Trivia 47 HUMOR
OUR TEAM
FALL 2016
EDITOR - IN - CHIEF & SOCIAL MEDIA COORDINATOR: Katrina Yoder CREATIVE DIRECTOR: Arielle Tiner PHOTOGRAPHER: Skye Brockman
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EDITOR’S NOTE
In every edition of Pulse my hope is to include an article, a note or a bit of information that works to improve your life in some way. Perhaps a recipe that saves your Wednesday night. A coupon that makes the Littmann stethoscope more affordable. An article that encourages you to think differently when dealing with a patient. Our staff has worked hard to ensure that you’ll be enriched and inspired by the time you reach the final page of this premiere edition.
We’re excited to launch a new series on NEUROSCIENCE (pg.31), curated by the esteemed Christine Comaford of SmartTribes Institute – a Neuroscience-Based Leadership and Culture Coach. Here we will explore insights into our minds and our behaviors, examining ways to improve our relationship with ourselves and others. In our BEAUTY HACKS section (pg.36) you will find 10 Natural Hair Remedies for Every Hair Problem*, and the best moisturizers for your skin type! These tips and recipes are sure to revive any healthcare professional after a long day of providing selfless care for others. In this edition, you will also find an informative article highlighting understanding the impact of trauma on children in our SPOTLIGHT section (pg.7). Be sure to check out the tips for success and ways you can help the quality of care and compassion trauma survivors receive. Also be sure to read Nurse Mates’ take on compression socks, and why you need them in your wardrobe in our GET SMART section (pg.25)! As always, be sure to look for the special COUPON CODE found on pages throughout the magazine for a great offer on your uniforms, footwear, and accessories Happy reading!
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FEATURED NURSE
MEET OUR FEATURED NURSE! NAME: Eva Smith
WORKPLACE: Carilion Memorial Hospital JOB TITLE: Certified Nursing Assistant, Patient Liaison YEARS IN THE INDUSTRY: 4 years FAVORITE THING ABOUT YOUR JOB:
The people. It’s so rewarding to see people smiling, better and healthy. I love interacting with clients and coworkers, and helping people!
BEST ADVICE TO GIVE NEWLY HIRED NURSES:
The good days outweigh the bad ones. Healthcare is a hard, but very rewarding field, especially when patients return to visit. It’s important to remember those success stories during the difficult days.
FAVORITE BRAND OF SCRUBS:
Grey’s Anatomy and Carhartt. They hold up great!
BEST WAY TO MAKE IT THROUGH A LONG SHIFT:
Laugh! We have a great team that jokes around together.
HOW DO YOU RELAX AFTER A LONG DAY OF WORK? I like to sit outside with my husband on our swinging chairs and watch the birds and nature.
WHAT DO YOU LOOK FOR MOST WHEN SELECTING SHOES?
Comfort. I like nursing shoes with a ‘heel’ that are comfortable right from the beginning.
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Style, Color and Prints A style for everyone! Shop our selection of scrubs from your favorite brands including Nurse Mates, Koi, Cherokee and Healing Hands.
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FASHION 5
FALL FASHION TRENDS
As summer winds down each year, there is something inspiring about the transition into fall. When refreshing crisp breezes replace those hot humid days, we have a moment to cool down and regroup for the busy season ahead. Whether you’re busy with back-to-school or juggling a new schedule, take some time for yourself and try something new. To help get you in the autumn spirit, we took our favorite uniform silhouettes and combined them with classic autumn colors. In addition to crisp autumn colorations, we added two new top styles this season. The Harper (to the right) is a fresh, modern color-block design, and the Olivia (to the left) is a flattering silhouette with a contrasting coloration around the neckline and front pockets.
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6
SPOTLIGHT 7
UNDERSTANDING THE
IMPACT OF TRAUMA ON CHILDREN Written by Paul Mancia
THIS YEAR, MORE THAN FIVE MILLION CHILDREN WILL EXPERIENCE TRAUMA. UNDERSTANDING HOW TRAUMATIC EVENTS TRIGGER BIOLOGICAL CHANGES IN THE BRAIN NOT ONLY ALLOWS NURSES TO DELIVER MORE COMPASSIONATE, EFFECTIVE CARE BUT ALSO IMPROVES OVERALL JOB SATISFACTION AND SUCCESS. FIGHT OR FLIGHT
Imagine you’re taking a stroll through the forest and you cross paths with a bear. What happens next? Your heart rate increases. Your pupils dilate. Your lungs expand. And you have to make a choice fight the bear or run. This response is the ‘hypothalamic pituitary adrenal axis’ (HPA Axis). When we’re in an alarm state, this reaction provides our bodies with critical hormones to survive. Overexposure to adverse experiences, however, can cause the hormones that help us escape danger to become toxic. In other words, when the bear crosses our path night after night, it can wreak havoc on brain and body development. The result? Increased rates of health problems, including asthma, digestive disorders and obesity.
THE IMPACT ON OUTCOMES
The more adverse childhood experiences you’re exposed to, the greater the likelihood that you will experience negative health outcomes. In fact, studies show children that experience four or more adverse events will see a twelve-fold increase in risks for alcoholism, drug abuse, depression and suicide attempts and a four-fold increase in smoking and poor self-rated health. But negative health outcomes are not just a product of a bad childhood. They are based in biological and developmental changes that occur throughout childhood. Further, individuals who do not participate in high-risk health choices but have experienced a number of traumatic events as children are still more likely to develop chronic conditions later in life.
WHAT’S GOING ON IN THE BRAIN?
Think of the human brain like a house requiring a strong foundation. When children experience a traumatic event, it causes a fracture to their
foundation, which may lead to underdeveloped brain functioning and can affect future development. Inattention, poor memory and impulsiveness are often symptoms seen in children where these areas of the brain have been impacted by trauma. When these behaviors cause children to do poorly in school or inhibit their ability to make friends, it can lead to further separation from positive influences and cause a regression in performance.
TRAUMA INFORMED CARE
Many children struggling with mental health problems are actively living through traumatic experiences, such as violence, abuse or neglect. These children face the “bear in the forest” on a daily basis. The hormones that are critical to survival have disrupted proper development in key areas of the brain and body. This causes some of these children to respond to stressful situations in ways that are effective for them, but are unacceptable in our society. Unfortunately, our current treatment system does not properly take into account the insidious impact trauma has from childhood to adulthood. Many interventions are reactionary and punitive. Trauma informed care, however, aims to understand and correct critical responses to stressful situations. This approach connects both individuals and organizations to take an active and thoughtful approach to treatment. By transcending the idea of “in office” counseling, trauma-informed care integrates the entire system of care to understand the underlying causes of problem behaviors and to provide a safe environment for both children and their caregivers.
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SPOTLIGHT
TRAUMA INFORMED CARE SPOTLIGHT continued
Tips for Success Despite the challenges trauma brings, there is hope. New research is driving improved outcomes across all treatment settings. Increased awareness and professional development can further improve the quality of care and compassion trauma survivors receive. Here are just a few of the ways you can help:
DO BUILD RELATIONSHIPS.
The number one factor in healing trauma survivors is positive, caring relationships.
DO ENCOURAGE ROUTINE.
The brain is calmed when it encounters something familiar and routine. When dealing with trauma survivors, establish routine interactions in an intentional way.
DON’T FORGET THE GOOD NEWS.
There are many evidence-based practices that help treat specific types of trauma and behavioral symptoms.
DO HELP YOURSELF.
Compassion-fatigue and burnout occur at high rates in the helping fields. Find ways to unwind. Having an escape from work is key to a healthy professional life.
DO CREATE A WELCOMING ENVIRONMENT. A safe, holistic, positive and respectful environment has been shown to reduce “no-show” rates for treatment and produce better outcomes.
DO SPREAD THE WORD.
Educate every level of staff about how trauma affects a person’s well-being.
DON’T INTERNALIZE OTHERS’ STRUGGLES.
Compassionately understanding “what happened” can help you perform your work and handle the difficult challenges it brings.
ABOUT THE AUTHOR
Paul Mancia, M.S., is a Regional Director at Laurel Life, a Pennsylvania-based provider of specialized educational and behavior health services. He is a member of Laurel Life’s Core Trauma Informed Care Team and has been instrumental in developing trauma informed care policy, procedures and staff development at every level of the organization. He can be reached at: PMancia@LaurelLife.com
Laurel Life provides behavioral health services with locations throughout Central Pennsylvania. With specialized programs that serve children, adolescents, adults, and families, Laurel Life is staffed with licensed counselors, social workers, psychiatrists, and doctoral level psychologists. Laurel Life is a private, non-profit 501.C.3 corporation. To learn more about Laurel Life or Trauma-Informed Care, visit www.LaurelLife.org.
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TASTE TEST
DRINK: HOT BEVERAGES
As the weather starts cooling down, our cravings for warm drinks starts heating up. Treat yourself to some of our favorite “Fall-time� recipes for hot beverages. In a chocolate mood? Explore our fun twists on hot chocolate including the Pumpkin Spice Hot Chocolate recipe (next page). Enjoy!
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Pumpkin Spice Hot Chocolate INGREDIENTS:
- 2 ½ cups milk - 1/3 cup hot cocoa mix - ¼ cup canned pumpkin (not canned pumpkin pie) - 1 ½ tsp pumpkin pie spice - ½ tsp vanilla - pinch of salt - whipped cream
DIRECTIONS:
1. In a medium saucepan over medium-low heat, whisk together milk, hot cocoa mix, vanilla, and pinch of salt.
2. Add pumpkin and pumpkin pie spice. 3. Heat thoroughly, whisking as the temperature rises. When desired temperature is reached, pour into 3 small mugs (or two large ones), top with whipped cream and marshmallows.
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TASTE TEST
DRINK: HOT BEVERAGES continued
Caramel Hot Chocolate INGREDIENTS:
- 2 cups milk, preferably whole - ¼-½ cup bittersweet chocolate chips - ½ cup caramel sauce - sweetened whipped cream or vanilla marshmallows - grated chocolate for garnish, optional
DIRECTIONS:
1. Heat milk in a medium saucepan over medium
heat. Once milk is warm, stir in chocolate chips and caramel, and cook, whisking constantly until chocolate has melted.
2. Allow to cool slightly and serve warm topped with sweetened whipped cream or miniature marshmallows.
3. Drizzle each serving with 1 Tbsp caramel sauce and garnish with grated chocolate if desired.
*
French Hot Chocolate
For a richer hot chocolate, you can use up to ½ cup bittersweet chocolate chips and mix in more caramel sauce as well if desired.
Spiced Apple Cider
INGREDIENTS:
- 1 ½ cups whole milk - ½ cup heavy cream - 2 tsp powdered sugar - ½ tsp espresso powder (optional, but delicious. Will intensify chocolate flavor) - 8 ounces bittersweet chocolate, at least 70%, chopped - giant bowl of whipped cream, for serving
DIRECTIONS:
1. In a medium sauce pan over medium heat, whisk together the whole milk, heavy cream, powdered sugar, and espresso powder until small bubbles appear around edges. Do not allow the mixture to boil.
2. Remove saucepan from heat and stir in the chopped chocolate until melted, returning the sauce to low heat if needed for the chocolate to melt completely.
3. Serve warm, topped with lots of whipped cream.
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INGREDIENTS:
- 2 quarts apple juice or apple cider - 1/3 cup brown sugar - 1 tsp. whole allspice - 1 tsp. whole cloves - 2-3 cinnamon sticks
DIRECTIONS:
1. In a large pot, bring all ingredients to boil. 2. Simmer, covered for 30 minutes. 3. Remove spices and serve warm.
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TASTE TEST
EAT: LOVIN’ FROM THE KITCHEN We shared our favorite (and easy) fall recipes for you to fall in love with yourself. Even better, these recipes all utilize the slow-cooker to save YOU time.
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Cheesy Bacon Ranch Potatoes INGREDIENTS:
- 6 slices bacon - 3 pounds red potatoes, chopped - 1 ½ cups shredded cheddar cheese, divided - 1 Tbsp Ranch Seasoning and Salad Dressing Mix, or more, to taste - 2 Tbsp chopped chives
DIRECTIONS:
1. Preheat oven to 400 degrees. Line a baking sheet with aluminum foil.
2. Spread bacon in a single layer onto the prepared
baking sheet. Place into oven and bake until brown and crispy, about 12-14 minutes. Let cool before crumbling; set aside.
3. Line a slow cooker with aluminum foil, leaving
enough to overhang to wrap the potatoes on top, and coat with nonstick spray. Place a layer of potatoes evenly into the slow cooker. Top with cheese, Ranch Seasoning and bacon, repeating 2 more times and reserving ½ cup cheese.
4. Cover potatoes with aluminum foil. Cover and cook
on low heat for 7-8 hours or high heat for 3-4 hours. Sprinkle with remaining 1/2 cup cheese. Cover and cook until melted, about 1-2 minutes. 5. Serve immediately, garnished with chives.
Honey Garlic Chicken and Vegetables INGREDIENTS:
- 8 bone-in, skin-on chicken thighs - 16 ounces baby red potatoes, halved - 16 ounces baby carrots - 16 ounces green beans, trimmed - 2 Tbsp chopped fresh parsley leaves
FOR THE SAUCE:
- ½ cup reduced sodium soy sauce - ½ cup honey - ¼ cup ketchup - 2 cloves garlic, minced - 1 tsp dried basil - ½ tsp dried oregano - ¼ tsp crushed red pepper flakes - ¼ tsp ground black pepper
DIRECTIONS:
1. In a large bowl, combine soy sauce, honey, ketchup, garlic, basil, oregano, red pepper flakes and pepper. 2. Place chicken thighs, potatoes, carrots and soy sauce mixture into a 6-qt slow cooker. Cover and cook on low heat for 7-8 hours or high for 3-4 hours. Add green beans during the last 30 minutes of cooking time.
3. OPTIONAL: Preheat oven to broil. Place chicken thighs onto a baking sheet, skin side up, and broil until crisp, about 3-4 minutes.
4. Serve chicken immediately with potatoes, carrots and green beans, garnished with parsley, if desired.
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TASTE TEST
EAT: LOVIN’ FROM THE KITCHEN continued
Crock Pot Beef Stew INGREDIENTS:
- 2 (1 oz) packages dry onion soup mix - ½ tsp paprika - 2 pounds lean beef stew meat (cut up into bite sized pieces) - 5 medium potatoes, peeled and diced - 2 to 3 cups baby carrots - 1 small onion, chopped - 2 (10 oz.) cans cream of celery soup - 1 cup ketchup
DIRECTIONS:
1. In a large plastic bag, combine the dry onion soup mix and paprika. Add in meat and shake the bag to coat meat with the seasonings. (You may have to repeat this step in two batches to fit in all the meat).
2. Once meat is coated, spread out evenly into a greased 7 quart crock pot.
3. Top meat evenly with diced potatoes, carrots and onion.
4. Mix the cream of celery soup and ketchup in a small bowl. Pour mixture over the meat and vegetables.
5. Cover crock pot with lid. Cook on low heat for 8 hours or until meat is cooked through and vegetables are tender. Stir to combine everything then serve.
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Warm Beef Chili INGREDIENTS:
- 1 Tbsp olive oil - 2 pounds lean ground beef - 1 medium red or yellow onion, peeled and diced - 4 cloves of garlic, minced - 1 chipotle chili in adobo sauce, chopped - 2 (15 ounce) cans dark red kidney beans, rinsed and drained - 2 (15 ounce) cans tomato sauce - 2 (14 ounce) cans diced tomatoes - 1 (15 ounce) can light red kidney beans, rinsed and drained - 1 (4 ounce) can chopped green chiles - 1 cup beer or beef broth - 2 Tbsp chili powder - 1 Tbsp ground cumin - 1 tsp salt - 1 tsp sugar - ½ tsp black pepper
DIRECTIONS:
1. Heat oil in a large saute pan over medium-high heat.
2. Add the ground beef, onion and garlic and
cook for about 7-10 minutes or until the beef is completely browned, crumbling the beef with a spoon as it cooks.
3. Drain about half of the excess fat. Then transfer the beef into the bottom of a slow cooker.
4. Add the remaining ingredients, and stir to
combine. Cover and cook on low for 6-8 hours, or on high for 3-4 hours. Taste, and season with additional salt and pepper or seasonings if need be.
Optional Toppings: Shredded cheddar cheese, crushed tortilla chips or strips, thinly-sliced green onions, sour cream, salsa, etc.
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TASTE TEST
EAT: LOVIN’ FROM THE KITCHEN continued
Chicken Noodle Soup INGREDIENTS:
- 1 ½ lbs boneless skinless chicken breasts - 5 medium carrots, peeled and chopped (1 ¾ cups) - 1 medium yellow onion, chopped (1 ½ cups) - 4 stalks celery, chopped (1 ¼ cups) - 3 - 5 cloves garlic, minced - 3 Tbsp extra virgin olive oil - 6 cups low-sodium chicken broth (3 - 15 oz cans) - 1 cup water - ¾ tsp dried thyme - ½ tsp dried rosemary, crushed - ½ tsp dried sage (optional) - ¼ tsp celery seed, finely crushed - 2 bay leaves - Salt and freshly ground black pepper, to taste - 2 cups uncooked wide egg noodles - ¼ cup chopped fresh parsley - 1 Tbsp fresh lemon juice
DIRECTIONS:
1. In a slow cooker, add chicken (un-cut), diced carrots,
onion, celery, and garlic. Drizzle olive oil over top then add in chicken broth, water, thyme, rosemary, celery seed, bay leaves and season with salt and pepper to taste. 2. Cover and cook on low heat 6 - 7 hours. 3. Remove cooked chicken and allow to rest 10 minutes, then dice into bite size pieces. 4. Meanwhile, add egg noodles and parsley to slow cooker. Increase temperature to high, cover and cook 10 minutes longer (or until noodles are tender). Stir in lemon juice and toss in cooked, diced chicken. Remove bay leaves. 5. Serve warm with saltine crackers or top with Parmesan cheese if desired.
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Butternut Squash Soup INGREDIENTS:
- 2 cups vegetable stock - 2 cloves garlic, peeled and minced - 1 carrot, peeled and diced - 1 Granny Smith apple, cored and diced - 1 medium (uncooked) butternut squash, peeled, seeded and diced - 1 sprig fresh sage - 1 white onion, diced - ½ teaspoon salt, or more to taste - ¼ teaspoon freshly-ground black pepper, or more to taste 1 - / 8 teaspoon cayenne, or more to taste - Pinch of ground cinnamon and nutmeg - ½ cup canned coconut milk OPTIONAL GARNISHES: Extra coconut milk and cayenne
DIRECTIONS:
1. Add vegetable stock, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper, cayenne, cinnamon and nutmeg to a slow cooker. Toss to combine.
2. Cook for 6-8 hours on low, or 3-4 hours on high,
or until the squash is completely tender and mashes easily with a fork. Stir in the coconut milk.
3. Use an immersion blender to puree the soup
until smooth. (Or you can transfer the soup in two batches into a traditional blender, and puree until smooth, being very careful when working with the hot liquid.) Taste, and season with additional salt, pepper and cayenne if needed.
4. Serve warm, with optional garnishes if desired.
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TASTE TEST
DESSERT: APPLE TREATS
TO MAKE THIS RECIPE AHEAD OF TIME:
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Prepare the apple filling, adding a tiny bit more lemon juice so the apples don’t brown. Store the apple filling in an air-tight container, in the fridge, for up to one day. Prepare the crumble topping and put it in a separate ziplock bag, in the fridge. When ready to bake, remove from the fridge, and sprinkle the topping on top. Bake as directed.
Apple Crisp
Dutch Apple Pie Cookies
FOR THE CRUMB TOPPING:
INGREDIENTS:
- ½ cup flour - ½ cup old fashioned oats - ½ cup brown sugar - ½ tsp baking powder - ¼ tsp ground cinnamon - dash of salt - 1/3 cup unsalted butter, diced into small chunks
FOR THE APPLE FILLING:
- 3-4 large Granny Smith apples, peeled and sliced thin - 3 Tbsp butter, melted - 2 Tbsp flour - 1 Tbsp lemon juice - 3 Tbsp milk - ½ tsp vanilla extract - ¼ cup brown sugar - ½ tsp ground cinnamon - dash of salt
DIRECTIONS:
1. Preheat oven to 375 degrees. 2. In a medium size bowl combine the crumb
topping ingredients with a fork or pastry blender until it resembles small crumbs. Refrigerate while you prepare the apple filling.
3. FOR THE APPLE FILLING: In a small bowl, combine
melted butter and flour until well blended. Add lemon juice, milk and vanilla and stir well. Stir in brown sugar, cinnamon, and salt. Pour butter mixture over apples and toss to coat. 4. Pour apple mixture into an 8x8-inch baking dish and spread into an even layer. Sprinkle crumb topping evenly over the apples. Bake for 30-35 minutes or until golden brown and top is set. Remove from oven and allow to cool for at least 10 minutes before serving.
- 1 roll of refrigerated pie dough - 5 small apples, peeled, cored, and diced finely - ¼ cup granulated sugar - 1 tsp ground cinnamon - 2 Tbsp lemon juice - 1 Tbsp cornstarch
FOR THE STREUSEL TOPPING:
- 2 ¼ cups all purpose flour - 2/3 cup brown sugar - 2/3 cup granulated sugar - 2/3 cups old fashioned oats - pinch of salt - ¾ cups plus 2 Tbsp (14 Tbsp total) butter, melted
DIRECTIONS:
1. Preheat oven to 350 degrees. Spray the wells of
a standard size muffin tin with nonstick spray. Roll out dough onto a lightly floured surface, and cut out circles about 2 inches in diameter. Gather and re-roll unused dough and cut additional circles. I used the rim of a small plastic cup. Place the circles in the bottom of each muffin well.
2. Add the apples, sugar, cinnamon, lemon juice, and cornstarch to a medium saucepan. Cook on medium heat, stirring occasionally for about 5-10 minutes until the apples have softened slightly and the juices begin to thicken. Remove from heat.
3. Add about one tablespoon of the apple filling on top of each circle of pie dough.
4. In a medium bowl, mix flour, brown sugar,
granulated sugar, oats, and salt. Add melted butter and mix until well incorporated.
5. Add a heaping tablespoon of the streusel topping
to each muffin well, and gently pat it down over the apples.
6. Bake for 17-19 minutes. *Allow the apple pie
cookies to cool in the muffin tin for at least 10-15 minutes before removing.* Cool on a wire rack.
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TASTE TEST
DESSERT: APPLE TREATS continued
Slow Cooker Caramel Apple Crumble FOR THE APPLES:
- 1 cup brown sugar - ½ cup granulated sugar - 5 large apples, peeled and cut into chunks - ¼ tsp salt - 1 tsp cinnamon
FOR THE TOPPING:
- 2/3 cup oats - 2/3 cup loosely packed brown sugar - ¼ cup flour - ½ tsp cinnamon - 3-4 Tbsp softened butter - 1 tsp vanilla extract
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DIRECTIONS:
1. In a mixing bowl, combine brown sugar, granulated sugar, apples, salt, and cinnamon. Spread onto bottom of slow cooker.
2. Mix your crumble topping ingredients until it comes together. Sprinkle it over top of the apples. Cook on low for 4 hours, or high for 2 hours.
3. Turn off heat and let sit, covered, for one hour to let the caramel thicken.
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WELL-BEING TIP: COMPRESSION SOCKS
Compression socks are recommended as a preventative measure for anyone in a profession that requires long hours on their feet. The term compression refers to a firm and continuous pressure to the muscles and veins. Graduated compression in socks simply means that the garment is knit tighter at the ankle and gradually loosens as it moves up the leg. As a result, this forces the blood flow up the leg to the heart, which increases circulation and helps prevent blood “pooling” in the veins, which can contribute to varicose veins. It also reduces the swelling, aches and strain that many feel after walking or standing for long hours. Compression is measured in millimeters of mercury (mmHg). The higher the number, the more compression the garment offers. Compression socks have come a long way over the years. It used to be that one could only find these socks in medical supply stores – typically in a “nude” color with open toes. These were primarily recommended by physicians for patients who had medical issues or recent leg surgery and were in need of therapeutic socks to help with their circulation. Over time, medical professionals began demanding a similar product for their everyday needs in order to ease the strain and swelling in their legs and feet. To meet this demand, Nurse Mates ® introduced a graduated compression sock in the 1990s that sparked the trend towards everyday compression socks for the working professional. Over the last 25 years, Nurse Mates ® has continued to expand their compression sock line to include many levels of compression along with unique textures, colors and fun conversational patterns. Medical professionals can now spice up their daily scrub attire with chic and cool designs such as EKGs, florals, dots and animal prints! Not only are compression socks suggested as a helpful well-being accessory for medical professionals, they are also beneficial to others who do a lot of walking and standing, such as wait and hostess staff, teachers, custodial workers and even trade show personnel. They can also aid fitness enthusiasts in walking, hiking and running. In addition, pregnant women and those who travel often find compression socks to be a helpful method of preventing swelling and discomfort.
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GET SMART
Christine Comaford: NEUROSCIENCE SERIES:
Exploring insights into our minds and our behaviors
CHRISTINE COMAFORD of SmartTribes
Institute is a Neuroscience-Based Leadership & Culture Coach, teaching communication strategies for individuals and corporations. In addition to being a two-time New York Times best-selling author and featured blogger for Forbes, Christine has led speaking engagements at Harvard Business School, Google, and Microsoft. Her clients include over 700 of the Fortune 1000, over 300 mid-sized and small businesses, and two U.S. Presidents. Christine also donates a substantial amount of her time to Hospice, placing the medical industry near and dear to her heart.
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ACHIEVE YOUR GOALS FASTER:
THE LATEST NEUROSCIENCE OF GOAL ATTAINMENT Written by Christine Comaford, seen in Forbes To view this article online visit: www.forbes.com Why do we fail at achieving goals? The answer is in your brain—and your blood pressure. And high blood pressure can help you keep goals on track. Emily Balcetis, a social psychologist from NYU, recently explained how properly set goals boosts our systolic blood pressure (SBP), which is the measurement of our body being geared up and ready to act. If the goal is easy to achieve we get a nice spike. If it’s moderately hard but seems like a feasible challenge (harder than easy) we get a larger spike and thus more excitement in the body and sympathetic nervous system. But if the goal is seen as impossible our system writes it off, indicated below by SBP decrease.
So what does this mean? As leaders we have an opportunity to create greater neural activation around goals by ensuring we create systemic support. And when we strike a balance when setting goals the neural activation and systemic support help us to achieve them. Often present in goals, and especially present in stretch goals or “mind blower” needle movers are the following key factors: • Psychological distance • Social distance • Spacial distance The medial prefrontal cortex (MPFC) deals with the here and now. You’ll recall from previous blogs that when we light up, or activate, the MPFC it helps us to simulate goal achievement, to envision what it will be like to achieve the goal and what to do. But when goals seem too far away we get far less activation in the MPFC and thus far less simulation or envisioning how to achieve the goal and what it will be like. So to succeed in goal setting, and especially in stretch goal setting, Balcetis’s research states we’ll want to:
1. PLAN FOR OBSTACLES – have a plan, a backup
plan, and a backup plan to the backup plan. In the 2008 Beijing Olympics everyone was betting on Michael Phelps.
28
GET SMART
NEUROSCIENCE SERIES continued He had already won 7 gold medals, and his next event was his strongest—his eighth gold medal was nearly in the bag. But then tragedy struck: he dove into the pool and his goggles filled with water. Virtually blind he activated his backup plan—he started counting his strokes. He knew how many strokes he needed to get to the other end of the pool. So he focused, stayed calm, and yes, won a staggering 8 gold medals. Planning for obstacles while at the same time envisioning success boosts our systolic blood pressure—it increases our readiness to act.
2. CREATE THE RIGHT HABITS – Setting and sharing
And when goals look closer, any progress we make towards achieving those goals actually feels easier, so we psych ourselves up and not out. And the goal feels 17% easier.
intentions make goals happen. When we make commitments to ourselves and others, and we discuss, sign off on them, and ask “what can I do today” to get closer to achieving our goal we boost systolic blood pressure too. These are called Implementation Intentions. Our team and our clients often ask “how will I move the needle this week?” because we call goals needle movers. This is why at our firm we set a minimum (“easy”), target (“moderate”), and mindblower (“impossible” per Balcetis, but we use the below techniques to boost systolic blood pressure to move them closer to “challenging”).
And finally… we can actually increase the speed at which we achieve the goal by 23% too!
3. MOVE THE GOAL CLOSER – Above I talked about
To have an experience of moving your own goal closer, right now, click here. Looks closer now, yes? Feels easier now, yes? And best of all, you’ll achieve it faster now too.
the 3 types of distance your brain associates with a goal: psychological distance, social distance, and spacial distance. Moving the goal closer requires us to envision it, to see ourselves achieving it (like Michael Phelps seeing himself win the race). Remember the goal must be specific and tangible (win this race) versus more abstract (get gold medal). With this “promotion” focus we activate the left side of our prefrontal cortex and the planning/envisioning gets stronger. We also light up the ventral striatum where we experience reward, and get a nice dose of dopamine to cause good feelings around the goal being achieved.
KEEP UP WITH CHRISTINE! @smarttribesinstitute
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GET FIT
EASY INDOOR WORKOUTS
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GET FIT
EASY INDOOR WORKOUTS continued
Beginner Yoga Poses
Follow this sequence of 5 yoga poses to improve your balance, get stronger and more flexible. This sequence can be done anywhere, i.e. your bedroom, living room, or even the breakroom! Grab your mat to get started.
1. Upward Facing Dog
Begin with lying face down on the floor with your arms just above your hips and the tops of your feet on the floor. Using your core strength and your arms, lift your knees, thighs, and hips off of the floor while pulling your chest outward. Look straight ahead or slightly upward. Hold for 30 seconds and release.
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REMEMBER: Keep your core strong in each pose.
2. Downward Facing Dog
Spread your palms out on your mat and lift your rear end straight up in the air until your knees come off the ground and your legs are straight. The key to this pose is keeping your back arched enough and your bottom pointed out enough that your lower back is completely straight and not arched at all. Hold this pose for 30 seconds to stretch your hamstrings and shoulders.
3. Camel Pose
Begin in the kneeling position with your arms at your sides. Reach your right arm around to grab your right ankle. Arch your back and shift forward a bit before you reach around and grab your left ankle. Make sure to keep your knees and legs about hip distance apart. Lean into your pelvis and arch your back to open your chest up. Hold for 30 seconds to open up the chest and back, as well as relieve back pain.
4. Head to Knee Forward Bend
Stretch your left leg in front of you while keeping your right leg bent, with your right foot touching the inside of your left thigh. As you exhale, try to walk your hands out a little further every breath. Hold for 30 seconds on each side. This post is one of the best for hamstring flexibility.
5. Warrior Pose
Step your right foot out to the right about 4 feet from your other foot. Pivot your body to face the right, and turn your left foot in about 45 degrees. Dip your right knee in to further the stretch, but make sure to keep your left leg straight. Your right knee should be at a 90 degree angle, and your right thigh should be parallel to the ground. Raise your arms up over your head, keeping your head pointed straight forward or slightly up. Hold for 30 seconds to stretch your spine, ribcage, and pelvis.
HOLD:
Each pose for 30 seconds and release.
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GET FIT
EASY INDOOR WORKOUTS continued
INDOOR
CARDIO WORKOUT
FOLLOW
these workouts for a quick and great way to break out a sweat.
50 JUMPING JACKS 50 CRUNCHES 45 JUMPING JACKS 45 SQUATS 40 JUMPING JACKS 40 JUMP LUNGES 35 PUSH UPS 35 PUSH UPS 30 JUMPING JACKS 30 BURPEES 25 JUMPING JACKS 25 CRUNCHES 20 JUMPING JACKS 20 SQUATS 15 JUMPING JACKS 15 JUMPING LUNGES 10 JUMPING JACKS 10 PUSH UPS 5 JUMPING JACKS 5 BURPEES
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5 MINUTE LEG AND BOOTY SHAPER 15 SQUATS 15 LUNGES (EACH LEG) 20 CALF RAISES 20 SUMO SQUATS (TOES POINTED OUTWARD) 30 SIDE LUNGES (15 EACH LEG) 30 LEG LIFTS (15 EACH LEG) 30 SEC WALL SIT
BENEFICIAL WORKOUTS IN A TIME CRUNCH
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BEAUTY HACKS 35
NATURAL HAIR REMEDIES
TEN NATURAL HAIR REMEDIES*
FOR EVERY HAIR PROBLEM
1. Dandruff
Mix apple cider vinegar with equal parts water, and dab onto the roots of your hair with a cotton ball. Leave on for 15 minutes and then wash off with a mild shampoo. Tip: when washing your hair, always use a cold water rinse to help smooth the cuticle and boost the shine.
2. Dull
3. Hair Falling Out
Mix together 2 tbsp of olive oil and 2 tbsp honey. Warm the mixture slightly and apply generously to hair. Cover your head with a shower cap and allow treatment to soak for an hour before rinsing. Shampoo and style hair as usual to restore shine and softness.
Use a tbsp of coconut milk along with several drops of essential oil like rosemary or lavender. Massage this into your hair and allow to sit for a few hours before rinsing.
4. Damaged Hair Use a deep conditioning treatment once a week. Mash a ripe avocado with one egg, and then apply this mixture to wet hair. Leave on for at least 20 minutes, and then rinse several times. Repeat once a week. You can also mash 2 overripe bananas with 1 tablespoon of coconut oil, honey, and olive oil. Apply the mixture to your hair, leave on for 20-30 minutes, and then rinse with warm water. *Disclaimer: Please try remedies on a small portion of your hair first to see how your hair reacts before trying it on your whole head.
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BEAUTY HACKS
10 NATURAL HAIR REMEDIES continued
5. Flat/Lifeless Hair Add a teaspoon of baking soda to a large dollup of your favorite shampoo, and then shampoo as usual. The shampoo will remove the buildup of oil or styling products, adding extra bounce and body when dry.
6. Head Lice Tea tree oil can help prevent lice, use 10 drops in your regular shampoo.
7. Split Ends
8. Oily
Use oil at the ends of your hair and leave on overnight. You can also make a hair mask using 1 egg, 1 tbsp honey, and 1 tbsp olive oil. Apply to scalp and hair and allow to soak overnight.
Make an oily hair mask that consists of 1/3 cup egg white and 1 tbsp lemon juice. Cover with plastic shower cap and leave in for 30 minutes. Rinse thoroughly with cool water, and then shampoo and condition as usual.
9. Dry Mix 4 tbsp honey and 5 tbsp olive oil. Apply to scalp and allow mixture to stay on for 15-20 minutess. Cover your head with a plastic shower cap. After 30 minutes, rinse hair.
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10. Frizzy Hair: Mix 1 tbsp of yogurt with Âź cup honey. Wet hair and apply mixture. Wait for 15 minutes and then rinse with warm water.
pretty in
FLORALS SHOP NOW
BEAUTY HACKS
BEST MOISTURIZERS FOR YOUR SKIN TYPE Your wool-blends and knits aren't the only items that should be getting heavier with the cooler months! Your moisturizers should be thickening up to protect your skin against the elements, as well as provide extra moisture!
CHECK OUT OUR TOP RECOMMENDATIONS FOR LOCKING IN MOISTURE FOR ALL SKIN TYPES.
1. Normal Skin Products with a cream base tend to moisturize better in colder weather than lotions. Normal skin will be able to tolerate them without becoming oily. Steer clear of gels that may be too drying, or ointments that may be too heavy. Try a cream with vitamin C, which will manage any antioxidant damage. Regardless of temperature, you should look for a product with SPF of at least 30.
2. Dry Skin A healing ointment such as Aquaphor will boost the face with an extra layer of protection against the potentially harsh elements. A rich, oil-based cream every day is recommended for those with dry skin. The greater the oil content, the better absorption through the skin barriers to hydrate the tissue.
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3. Oily Skin Even with oily skin, hydration is essential. You still need water-based hydration to prevent skin from pushing out more oil due to water loss. The key is to find a moisturizer with a zinc oxide for sun protection, because it is more lightweight and greaseless. The zinc keeps the skin balanced, while preventing the skin from going into major oil production.
4. Combination Skin If you have both oily and dry areas, it’s all about finding a moisturizer that is a balancing act for your skin! An oil-free formula gives combination skin the perfect balance of needed hydration, yet absorbs easily without a greasy residue. A recommended ingredient in your moisturizer is vitamin B5. Vitamin B5 has water-binding and balancing properties for hydration to keep cells healthy and moist.
5. Sensitive Skin For more delicate skin, the key is to find a moisturizer that provides a calming effect for your skin. Echinacea is great for soothing overly-sensitive skin, and evening primrose oil is an excellent moisturizer for irritated skin. Avocado oil is also soothing, hydrating, and contains a lot of B vitamins, which regulate cell function.
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INTERVIEW
GET TO KNOW
Debbie Kilgore We sat down with Community Liason and breast cancer survivor Debbie Kilgore to hear her story and the impact she makes in the local community.
SS: Tell me a little about the little organization you are a part of.
DK: BCA-CV is a wonderful organization. Breast
Cancer Awareness- Cumberland Valley has been supporting local breast cancer patients in our service area. We provide FREE mammograms for men and women who have little to no insurance, and cannot afford to be screened. BCA-CV also offers many free programs to local breast cancer patients and their families to aid in supporting them through their entire breast cancer journey. For those who undergo surgery, the Patients receive after surgery information and supplies from a BCA-CV staff person to aid in recovery from breast cancer surgery and/or treatments. These supplies include the Breast Cancer Treatment Handbook and our “After Surgery Heart Pillow�. The handbook is really an excellent source of information for a newly diagnosed breast cancer patient. It covers all aspects and phases of emotions, surgery options, and treatment options. BCA-CV also provides free wigs, scarves, and hats fo any women going through chemotherapy, not just breast cancer patients. Our Angel program is also very special. Angels are volunteers that send weekly cards/notes to diagnosed breast cancer survivors while they are going through treatment. This is such a great source of encouragement to a patient, by putting a smile on their face when they receive a card or gift in the mail.
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DK: (continued) We also offer support groups, which allow patients and their families to share stories, concerns, and questions with the group under the guidance of a professional counselor. patients and their families. Our office is staffed with 3 breast cancer survivors that can relate to your concerns and fears. We are familiar with the anxiety and questions a diagnosis of breast cancer can cause and we are here to share our experience and knowledge in order to help. Some of the most valuable information and emotional support come from those who have faced the same experiences. I could go on and on...but there are so many wonderful opportunities that BCA-CV offers the patients and their families.
“DURING A SCARY TIME IN MY LIFE, I HAD INCREDIBLE SUPPORT FROM BCA-CV.”
“WE ARE HERE TO SHARE OUR EXPERIENCE AND KNOWLEDGE IN ORDER TO HELP.” SS: What are some key aspects or points that BCA-CV focuses on?
DK: BCA--CV seeks to: • Promote early detection of breast cancer in women and men • Increase awareness of breast cancer in the community • Advocate locally for breast cancer causes • Support and assist those affected by breast cancer • Celebrate survivors • Raise funds to provide breast cancer programs and services
SS: How did you get involved with BCA-CV? DK: I was diagnosed in 2011 with breast cancer.
Throughout my diagnosis and treatments, I got involved with BCA-CV through a recommendation. I went to all the events, the support groups, etc and it was all worth it. It was so worth it. During a scary time in my life, I had incredible support from BCA. I have always said that my cancer lead me to BCA .My diagnosis has taught me so many life lessons, gave me the avenue to give back, and introduced me to so many new awesome people! Even the ugliest and darkest times in our lives can lead us to beautiful bright things.
We want through community involvement, to share the importance of breast cancer awareness, and to ensure that no one has to go through it alone.
SS: I understand that you are a key part in the
BCA-CV event called “Step ‘n Stride.” Can you tell me what exactly this event is
DK: All money raised from our Step 'n Stride event will support our local community in the fight against breast cancer. BCA-CV provides an early detection program that pays for mammograms and ultra sounds for individuals that have little or no insurance.
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INTERVIEW
INTERVIEW: DEBBIE KILGORE continued
DK: (continued) We also provide many FREE
after diagnosis programs which aid in support and comfort as patients fight their breast cancer battle. In addition, BCA-CV holds events and meetings to honor and support on-going survivorship. It's an awesome event! What is special about BCA-CV and the events we do, etc, is that all the proceeds go directly into the community. Your donations can and will help someone who is essentially right in your backyard.
SS: What is one thing that you want our readers to know about breast cancer awareness and early detection?
DK: Mammograms are extremely important.
A mammogram is a specific type of breast exam used to aid in the early detection and diagnosis of breast diseases in women. This quick medical exam uses a noninvasive X-ray targeted to each breast, producing pictures that your doctor can use to identify and treat any abnormal areas, possibly indicating the presence of cancer. Mammograms are so important. Annual mammograms can detect cancer early — when it is most treatable.
“MAMMOGRAMS ARE EXTREMELY IMPORTANT.” In fact, mammograms show changes in the breast up to two years before a patient or physician can feel them.
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“YOUR DONATIONS CAN AND WILL HELP SOMEONE ESSENTIALLY RIGHT IN YOUR BACKYARD.” DK: (continued) Mammograms can also
prevent the need for extensive treatment for advanced cancers and improve chances of breast conservation. Current guidelines from the American College of Radiology, the American Cancer Society, and the Society for Breast Imaging recommend that women receive annual mammograms starting at age 40 — even if they have no symptoms or family history of breast cancer.
FOR MORE INFORMATION PLEASE VISIT: HTTPS://WWW.BCACV.ORG/ TEAM SUPERSHOES FOR STEP 'N STRIDE: Terri Keyser, vice president of BCA-CV, is the team captain for Team Super Shoes for our annual participation in the BCA-CV Step ‘n Stride! To donate to Team Super Shoes, click here:
HTTPS://WWW.BCACV.ORG/STEP-NSTRIDE/VIEW/133/TERRI-KEYSER
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GUYS
SPORTS TRIVIA How much of a sports buff are you? Challenge yourself with our sports trivia quiz! 1. Who was the MVP of the first Super Bowl? 2. What are the two oldest stadiums currently hosting major league baseball games?
3. There are 22 players who earned 4 Super Bowl rings with which NFL team?
4. What was the first professional football league in America?
5. When was hockey great Gordie Howe inducted into the Hockey Hall of Fame?
6. How many times did it take for hall-of-famer Joe DiMaggio to be elected into the Baseball Hall of Fame?
7. Who was the first NBA player to win the MVP award for the NBA finals?
8. Who holds the record for the most goals scored in the NHL playoffs in one season?
9. Who is the oldest MLB pitcher to pitch a perfect game?
10. When was the first Boston Marathon run and who was the winner of that first race?
11. What Major League pitcher holds the record for the most strikeouts in a row?
12. What school has won the most consecutive NCAA Division 1 men’s basketball championships?
13. Who is the only coach to win both a Super Bowl and a Rose Bowl?
14. What year did the NFL mandate the use of helmets? 15. What is the NFL record for the longest interception return for a touchdown?
16. Which NFL quarterback has the most games in which he passed for 400 or more yards?
TO VIEW ANSWER KEY VISIT: www.supershoes.com/pulsetrivia
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HUMOR HUMOR
A LITTLE SOMETHING
TO BRIGHTEN YOUR DAY
!
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HUMOR
A LITTLE SOMETHING TO BRIGHTEN YOUR DAY continued
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WE’D LOVE TO HEAR FROM YOU! With every edition, our goal is to inspire you by delivering content you want to read. Therefore, we’d love the opportunity to hear from you, our devoted readers! Whether you have a question, want to comment on an article you read in this issue, have suggestions for our next issue, or are inspired to share your own story, we are always here to listen!
EMAIL US!
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FALL 2016
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