July Health Perspective

July 2010

healthperspective Say Goodbye to Stress.

Simple Ways to a Better Night’s Sleep Protecting Your Eyes on the Job Put an End to Noisy Snoring How to Encourage Your Baby to Self-Soothe

sleep apnea / second-hand smoke / wandering / glaucoma / physical therapy

[ Page 2 ]

healthperspective

The Valley News / Herald Journal

healthperspective business index

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Say Goodbye to Stress Want to increase your energy, boost your happiness, and enhance your overall health? Take steps towards a healthier tomorrow by decreasing your stress today.

Studies regularly find that increased levels of anxiety over prolonged periods of time improve the likelihood of cancer, heart disease, depression, and chronic pain. Don’t allow yourself to become another victim of this silent epidemic.

Exercise and healthy eating are among the most important things you can do to reduce stress and ensure your physical and mental well-being. Cardiovascular workouts like walking, running, or biking will increase your

endorphins that alleviate the pressures of stress. Meditationfueled workouts like yoga or tai chi are particularly helpful.

The environment is filled with pollutants, stress, additives and preservatives that can make anyone feel toxic. So, even if you eat well and have the exercise habits of a triathlete, you still may need to cleanse.

Britain’s number one health and beauty retailer, Boots, has a solution. The legendary brand has been trusted as the UK’s premier chemist for more than 150 years, and is responsible for amazing pharmaceutical and beauty innovations, including the inventio of the pain killer, Ibuprofen.

healthperspective

The Valley News / Herald Journal

[ PAGE 3 ]

Trim Some Fat From Your Daily Diet

“

Eating healthy is a goal for many people. Regardless of a person’s age, the trend toward adopting a more healthy lifestyle is here to stay, and it often begins with altering our diets.

But what are some ways we can tinker with our diets without having to completely remove the foods we love? Fortunately, there are several easy ways to trim some fat from a daily diet without having to say goodbye to our favorite foods.

You can still eat meat, just choose wisely. Lots of people, particularly when they get a little older, are quick to assume a diet void of red meat is a healthy diet. However, red meat can still be enjoyed, but it’s best to choose extra-lean cuts of red meat and to eat meat in moderation.

Even when you purchase extra-lean cuts, it’s still a good idea to trim all visible fat from both meat and poultry.

Supplement soups without adding fat.

Particularly in the colder months, soup is an appetizer and even an entree of choice.

However, garnishing soups with bacon, highfat creams or fried croutons can make an otherwise healthy soup a lot less so. In lieu of the traditional garnishes, choose enhancements like fresh herbs or salad leaves.

Now Boots has used their expertise to create a brand new, scientifically sound way to detox.

Best of all, the recently launched line is now available in America at Target stores nationwide.

Boots revolutionary internal and external detox line is called Feel the Difference. It is part of a healthier approach to life that cleanses your body both inside and out, working like a relaxing retreat to alleviate the damaging effects of stress.

“Feel The Difference is the perfect fusion of our expertise in healthcare and our experience and knowledge in developing world-class beauty products,” says Boots’ nutritionist, Vicky Pennington, “Our skincare vitamin plans take an emerging trend and make it truly affordable and accessible to every woman.”

The Feel The Difference range of supplements and vitamin plans are designed to replenish, rebalance and purify your body, helping you look and feel fantastic. These carefully balanced dietary supplements target your detoxifying organs to flush away impurities to make you feel refreshed and de-stressed.

External products, like salt scrubs and face masks, help the skin’s vital elimination process to stimulate your circulation and leave you glowing. Also, since the internal detox line is taken with water, you’ll never forget to drink tons of nature’s cleanser, which will even further help to drive pollutants out and aid in the effectiveness of your detox.

So take the initiative to unwind and distress; you will definitely feel the difference. ²

They’ll add extra flavor but won’t add any fat.

Use marmalade or jam instead of butter. Fat can be trimmed from your morning breakfast as well. Instead of buttering your muffin or toast, choose healthier options such marmalade or jam. It’s also a good idea to avoid adding butter to snacks.

Make desserts healthier as well.

Eating healthier doesn’t have to involve deserting dessert either.

Desserts can still be enjoyed by just changing some ingredients. For

Eating healthier doesn’t have to involve deserting dessert...

{

example, fat can be reduced in mos cake recipes simply by cutting the amount of butter in the recipe. Use half the amount of recommended butter, and replace the other half with a dried fruit puree, which can be purchased at most grocery store The cake will stay just as delicious and you’ll be able to enjoy it, confident that it’s better for you.

Use egg whites instead of whole eggs. Most cooking recipes include whole eggs. However, replace whole eggs with egg whites, which have no fat and can be whisked into most recipes.

You won’t notice a difference in the taste, but you’ll be healthier for having made the change. ²

Healthy eating, internal detox and meditation-fueled workouts, such as yoga can help calm stress.

[ Page 4 ]

healthperspective

The Valley News / Herald Journal

Clarinda Regional

Health Center

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CRHC supports the Health Challenge! ...By offering these wellness services: Personal Training Services: Let our Personal Trainer help you reach your fitness goals. Call CRHC’s Jenny Wagoner at 542Ͳ8224. j Diabetes & Me: Diabetes selfͲmanagement program. Learn how physical activity, nutrition, medications, and proper monitoring can help get your diabetes under control. Call CRHC’s Amy Wilmes at 542Ͳ8263 for more information. j Dietician Services: Proper nutrition can help you better manage such things as Diabetes, Weight Loss, Heart Disease, Osteoporosis, and a host of other things. Call CRHC’s Cindy Eivins at 542Ͳ8323. j Cardiac/Pulmonary Rehabilitation: Are you a former Cardiac or Pulmonary Rehabilitation

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Being well involves physical fitness, nutritional health & healthy lifestyle practices.

Let CRHC be your partner to get healthy and stay healthy!

823 S. 17th Street • Clarinda, IA 51632 • 712.542.2176 www.clarindahealth.com

healthperspective

The Valley News / Herald Journal

[ PAGE 5 ]

Delicious Meal For Diabetics When it comes to daily diets, most people can approach what they eat with little regard for concerns greater than gaining a pound or two. Particularly for younger people, what they eat isn’t so much a concern as how much they eat and how much they exercise.

likely gauge what’s right for them depending on the type of diabetes they have and the treatment they’re receiving.

For others, however, diet can be a significant consideration regardless of their age.

Diabetics, for example, must remain careful about what they eat at all times. For some, a meal plan designed with a physician is the way to go. For others who have lived with diabetes for years, they can

2 1 1

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cups reduced fat (2%) milk red pepper, diced pound boneless, skinless chicken breasts, cut into 1/2inch pieces teaspoon chopped, fresh dill Salt to taste Freshly ground black pepper

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Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme, and bay leaf. Turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

Meanwhile, slice the corn kernels

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[ Page 6 ]

healthperspective

The Valley News / Herald Journal

“

Simple Ways to a Better Night’s Sleep Few things are more enjoyable and valuable than a good night’s sleep. In addition to making us feel better, a good night’s sleep also enables us to be more productive and handle all that a day can throw at us.

While nearly everyone is aware of the value of sleep, a 2008 poll conducted by the National Sleep Foundation indicated that many Americans simply aren’t getting enough sleep. That problem was illustrated when comparing the typical sleep schedules on workdays and non-workdays. On workdays, respondents typically went to bed at 10:53 p.m. and awoke at 5:35 a.m., for an average of 6 hours, 42 minutes of sleep on a worknight.

On non-workdays, however, respondents typically went to bed at 11:24 p.m. and awoke at 7:12 a.m., an average of 7 hours, 48 minutes of sleep. That’s telling, as many people, e, intentionally or not, attempting to make up for lost workday sleep on non-workdays.

But sleep is just as important on workdays as it is on non-workdays, and Americans must place the same emphasis on getting a good night’s sleep each and every night of the week, regardless of whether or not they’re getting up to go to work the next day. To ensure a better night’s sleep, consider the following tips.

* Create a better sleep

environment. The ideal sleeping environment is a cool room with no light. t. Rather R than crankin kin cranking thee heat before bef goingg to bed, bed turn the th heatt down a lit little bit. bi

However, the body runs best when it’s on a regular sleep schedule, so try to stick to a regular schedule as much as possible. On non-workdays, for example, try to wake up no more than an hour later than yo would on a typical workday.

...many Americans simply aren’t getting enough sleep.

Also, don’t fall asleep with the television on. The television not only lights up a bedroom, but it’s also a distraction and can be an interruption after you’ve fallen asleep.

* Watch what you eat

or drink before goin to bed. It’s ideal to avoid eating within three hours of going to bed.

With respect to beverages, avoid stimulants such as coffees and soft drinks, replacing them with something more mild such as skim milk. ²

* Don’t work in the bedroom. A

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bedroom should be for sleeping.

Spending time in bed working or reading can make it difficult to fall asleep when you want to.

* Stick to a sleep schedule. As

noticed in the National Sleep Foundation poll mentioned above, sleep schedules vary on workdays and non-workdays.

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The Valley News / Herald Journal

S T. F R A N C I S I M A G I N G S E R V I C E S

IT’S ALL ABOUT

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That’s why we have the new standard in digital mammography At St. Francis Imaging Services, we want to give you the best mammogram experience possible. With the innovative new Senographe® Essential full-field digital mammography system from GE Healthcare, we can do just that.

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[ PAGE 7 ]

Sound Advice:

How to Put an End to Noisy Snoring Snoring is a pain for all involved.

Anyone within earshot --even the snorer himself -- can be negatively impacted by this intrusive problem.

Although women do snore, research indicates men are more likely to be snorers. In fact, four out of every 10 men will snore. For partners sleeping (or trying to sleep) next to these individuals, rest may be disturbed and relationships could be affected.

Snoring is also dangerous for the snorer. It could be a sign of airway obstruction or a condition called apnea, where one briefly stops breathing. Snorers may not be getting the rest they need due to their snoring -- especially if a bed partner is waking the snorer up to cease his snoring.

Snoring is basically noisy breathing that occurs as a result of partial obstruction of the air passages. This is usually due to the soft tissues of the palate, uvula, tongue, and tonsils relaxing during sleep. There are a number of factors that can contribute to snoring and remedies to try. Here are some of the ways to get a little peace and quiet pillow time.

1. Sleep on your side. Back sleeping can make snoring worse. If you tend to roll over during the night, placing a ball or something uncomfortable on your pajamas to prevent you from staying on your back.

2. Lose weight. Excess weight ca contribute to airway constriction 3. Avoid dairy before bed. Milk products can contribute to exces mucus formation, which can block air passages.

4. Avoid alcohol and sleeping pills. Both of these items can relax muscles and make snoring worse.

5. Don’t take antihistamines before bed. Antihistamines, too, will relax muscles, potentially contributing to snoring.

6. Use a cool-mist humidifier.

Adding moisture to the air may help alleviate dry air passages and snoring.

7. Elevate your head. Use several pillows or thicker ones to lift your head.

8. Quit smoking. If you are a smoker, try to quit smoking. If you can’t, avoid smoking right before bed. Smoking inflames the air passages and can cause ai obstruction.

9. Don’t gorge before bed. If you stomach is full, it will push up on your diaphragm and limit breathing passageways.

If snoring is adversely affecting your life, consult with a doctor for other options. ²

[ Page 8 ]

healthperspective

The Valley News / Herald Journal

healthperspective

Did You Know?

Many people equate sleeping disorders to insomnia, or having trouble getting to or staying asleep.

However, sleep disorders are varied and far-reaching. One division of sleep disorders is parasomnia, or undesired effects that come with sleep. This includes sleep walking, sleep eating, talking in sleep, or confused arousal, or when a person doesn’t know where he or she is upon being awakened.

Generally these disorders occur during the first third of sleep, or during the slow-wave cycle during sleep. Individuals who exhibit parasomnias may be aggressive during these times or engage in inappropriate behavior. They may

[ PAGE 9 ]

The Valley News / Herald Journal

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say or do something that seems offensive. There is the potential of injury to the individual himself or a bed partner.

Sleepwalking is a common parasomnia for children and generally resolves itself by the teen years.

If a sleeping disorder is disrupting a person’s life, he or she should speak with a doctor. ²

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[ Page 10 ]

healthperspective

The Valley News / Herald Journal

NewGoodbye Personal Training Program at Get the Facts About Glaucoma Say to Stress

One side effect many inappropriately associate strictly with aging is glaucoma. Though commonly considered a disease of the elderly, glaucoma is not strictly limited to baby boomers and seniors citizens. While the Glaucoma Research Foundation notes that the elderly are at a higher risk for glaucoma, they are also quick to point out that 1 out of every 10,000 babies born in the United States is born with glaucoma, illustrating the broad expanse of this potentially harmful disease.

“

get routine eye examinations, as even those who do and receive adequate treatment for glaucoma will not necessarily avoid blindness. In fact, roughly 10 percent of people with glaucoma who receive proper treatment still experience loss of vision. For those who never get treatment, the likelihood of blindness is even greater.

There are not necessarily symptoms of glaucoma. The importance of eye examinations is further emphasized by the very real likelihood there will be no discernible symptoms of glaucoma, as doctors often diagnose the disease before patients know they even have a vision problem. When vision loss begins, it does so with

...1 out of every 10,000 babies born in the United States is born with glaucoma...

With that in mind, consider the following quick facts about glaucoma:

Roughly half of the 4 million Americans who have glaucoma are unaware they have it.

Glaucoma is a leading cause of blindness. It’s important to

diminished peripheral vision.

Many people subconsciously compensate by turning their head to the side.

According to the Glaucoma Research Foundation, AfricanAmericans are particularly susceptible to glaucoma at a young age. ²

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Want to increase your energy, boost endorphins that alleviate the Personal Training is all about improving quality ofofyour life. MeditationLook and feel your happiness, and enhance your the pressures stress. better than ever.

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Lose weight. overall health? Take steps towards fueled workouts like Slow yogathe or aging tai chi process. Whatever goals you have in mind, we can help you make it happen! a healthier tomorrow by decreasing are particularly helpful.

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As people age, many expect their health to begin to deteriorate at least a little bit. While science has made many advancements and people are now living longer and healthier lives, there are still some signs people recognize as signs of aging. And these signs can begin as early as a person’s 20s, growing more noticeable as time goes on.

E.O.E.

H E A LT H

CHALLENGE

This is your opportunity to get fit, drop some pounds and live a healthier lifestyle.

Four-person teams will compete to achieve the highest percentage of weight loss. The winning team earns $1000: $500 to the team and $500 will go to a Southwest Iowa charity that they will be competing for.

On the following 3 pages you will see photos and names of the participating teams and the charities they have chosen.

Good luck to all... LETS GET F.I.T!!!

H E A LT H

CHALLENGE Team Weight

Team Weight

831.8

727.2

TEAM: Fatfields & McCoys CHARITY: Clairinda Community Center Food Bank Karen Straight, Pallin Turner, Becky Baldwin, Debbie Baldwin

TEAM: Hips Hips Away CHARITY: Southwest Iowa Humane Society Colleen Moore, Jane Morris, Gina Randolp, Jessica Engstrand

Team Weight

Team Weight

688.8

734.6

TEAM: Billy Willy's Chub Club CHARITY: East Page-Taylor Relay For Life Tonya Eighmy, Dawn Derry, Mike Wilson, Bill Warren

TEAM: Female Persuasion CHARITY: Cure Search Kendra Clark, Scott Fletcher, Jenny Brown, Karen Rector

Team Weight

Team Weight

811.2

1023.6

TEAM: Dedicated Belly Sculptors CHARITY: American Cancer Society Stefanie Nickell, Nick Radloft, Kenny Larabee, Cindy Dulin

TEAM: EZ Sliders CHARITY: American Cancer Society Mike Farlin, Danny Sump, Joe Robinette, Raymond Herzberg

H E A LT H

CHALLENGE Team Weight

Team Weight

633.2

611.2

TEAM: JACK CHARITY: Clarinda Lied Fitness Classes Jennifer Durfey, Ardis Kearney, Christina Muff, Kelly Morgenstern

TEAM: Muffin Tops CHARITY: Clarinda Medical Foundation Erin Johnson, Lara Nothwehr, Amy Roop, Mindy Neihart

Team Weight

874.8 TEAM: Jess and The Chunky Monkeys CHARITY: Jessalyn Manuel, Janelle Baldwin, Melissa Culver

TEAM: TASK CHARITY: Southwest Iowa Bowhunters Tonja Downing, Scott Downey, Ashley McCall, Kevin McCall

Team Weight

Team Weight

670.2

772.2

TEAM: North Clarinda Business Women CHARITY: Nodaway Valley Free Clinic Genevieve Houston, Betty Smith, Deborah Marlin, Lori Waldron

TEAM: Slim to Win CHARITY: Methodist Church Food Pantry Rita Shull, Chris Love, Sandy Hookham, Denise Shull

H E A LT H

CHALLENGE Team Weight

Team Weight

838.4

820

TEAM: The Butt & Da Bombshells CHARITY: Infinite Journey Foundation Heidi Shane, Sandy Herzberg, Mandy Herzberg, Mike Butt

TEAM: The Meltaways CHARITY: CRHC Clarinda Medical Foundation Pat Davison, Joni Christensen, Shelly Moheng, Tammie Driftmier

Team Weight

Team Weight

820

1007

TEAM: The Meltaways Too CHARITY: Nodaway Valley Free CLinic Laurie Buckhahn, Kathy Goranson, Cindy Eivins, Melissa Buckhahn

TEAM: SWIF.INC CHARITY: Linda Orme, Kathleen Keefer, Carol Belairs, Bernee Wagoner

Team Weight

Team Weight

877.6

755.4

TEAM: A Losing Combination CHARITY: American Cencer Society Staci Dunn, Emily Akers, Sonia Morrison, Kim Behrens

TEAM: Bootie Busters CHARITY: Dana Brooks, Wanda Stipe, Cindy Morgan, Colleen Spinler

H E A LT H

CHALLENGE Team Weight

Team Weight

953

690

TEAM: Belt Busters CHARITY: People for Paws Shelly Anderson, Linda Ward, Jason Dickerson, Nikki Crawford

TEAM: Wild Hogs CHARITY: Shenandoah Fire Department Kathy Bayless, Dennis Bayless, Stephanie Johnson, Lisa Cowles

Team Weight

Team Weight

795

836

TEAM: Chunky Monkeys CHARITY: Relay For Life Pat Rasmussen, Teresa Jones-Arnold, Eve Jones, Deb Meyer

TEAM: Quarter Pounders CHARITY: SHF for Hospice Heather Weiss, Julie Robertson, Rhonda Oliphant, Debbie Weiss

Team Weight

Team Weight

787

791

TEAM: Knighthawks CHARITY: Family Crisis Support Network Sara Wilcox, Dawn Buzzard, Brent Wilcox, Twyla Clark, (coach) Sharon Knight

TEAM: Topsy Cuties CHARITY: Relay for Life Joan Hamilton, Sue Zirfas, Phyllis Goarley, Rosalie Downing

H E A LT H

CHALLENGE Team Weight

Team Weight

937

882

TEAM: Tubby Torpedos CHARITY: People for Paws Rhonda Byers, Mark Anderson, Sharon Cahill, Bob Eschliman

TEAM: Waistwatchers CHARITY: St. Mary’s Church (Educational Fund) Carrie Schuster, Steve Schuster, Lynda Marshall, Justin Marshall

Team Weight

864 TEAM: Lean Machines CHARITY: Habitat for Humanity Barbara Trimble, Heidi Woods, Kim Kellison, Richard Perala

GO T EAMS !

TEAM: Marvelous Moms CHARITY: Relay for Life Dayna Dickerson, Lacy Foutch, Shana Meyer, Judy Foutch

Best of LUCK to all the teams and Thank You for participating!

Our first weigh-in has been completed and our second weigh-in will be September 9th, and the last weigh-in will take place the week of November 8th. No team member can be added, subtracted or replaced during the Challenge.

H E A LT H H E A LT H Y RECIPES

CHALLENGE Tortilla Pinwheels (makes 4 servings) Ingredients: 4 whole wheat tortillas, 8-inch size 1/4 cup cream cheese, low fat, fat-free or regular 12 slices lean turkey (smoked, turkey-ham) 8-12 spinach leaves, washed and dried 1/2 cup grated carrots Directions: 1. Let the cream cheese come to room temperature.

Whip with a mixer, or by hand, to make it easier to spread.

2. Using a spatula or knife, spread about 1 tablespoon cream cheese on each tortilla, making sure to reach the edges.

3. Place 3 slices of meat on each tortilla.

4. Put several spinach leaves in the center of the tortilla and sprinkle with 2 tablespoons of carrots.

5. Roll tortilla tightly; secure with a toothpick.

6. Cut the tortilla into pinwheels by cutting it in half first, then making bite-sized slices along the tortilla until you reach the end. Lay each piece cut-side down on a serving plate.

Variations: Choose colorful vegetables such as red peppers, cucumber, or avocado in your pinwheel.

Make a fruit pinwheel using peanut butter or jam as the spread, then top with thin banana slices and other soft fruit like peaches, plums, nectarines or strawberries.

Creamy Chicken Enchiladas (makes 6 servings) Ingredients: 1 1/2 cups cooked chicken breast, shredded into bitesized pieces 4 cups torn fresh spinach leaves or 1 10-oz. package frozen chopped spinach, thawed and drained 2 green onions, thinly sliced 1 8-oz. carton of nonfat sour cream 1/4 cup plain, nonfat yogurt 2 tablespoons all-purpose flour 1/4 teaspoon ground cumin 1/4 teaspoon salt 1/2 cup 1% milk 1 jalape単o pepper, seeded and minced 6 flour tortillas, 6-8 inches in diameter 1/3 cup shredded cheddar cheese Directions: 1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on mediumhigh heat. If using frozen spinach, do not cook it.

Drain well.

2. In a large bowl, combine cooked chicken, spinach

and green onions. Mix well and set aside.

3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalape単o pepper and mix well.

4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.

5. Place filled tortillas, seam sides down on an ungreased rectangular baking dish.

6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree oven for about 20 minutes or until heated through.

7. Sprinkle with cheddar cheese and let stand for 5 minutes.

8. Top with salsa and chopped green onions as desired and serve.

Directions: 1. Wrap steak in plastic wrap then place in a freezer for about 1/2 hour to partially freeze to make it easier to slice. Trim off any extra fat then thinly slice beef into bite-sized pieces.

2. In a small bowl, whisk together the soy sauce, cornstarch, sugar, ginger and garlic then set aside.

3. Spray a large skillet or wok with lowfat cooking spray then raise heat to medium-high heat. Add broccoli, mushrooms and green onions then stir-fry for about 4 minutes or until broccoli is crisp-tender.

Remove vegetables from skillet and set aside.

4. Add beef to skillet and stir-fry for 3 minutes or until browned on both sides. Stir in the soy sauce mixture then cook until thickened and bubbling. Add vegetables into skillet and stir together until heated through then serve.

Ginger Garlic Beef (makes 4 servings) Ingredients: 8 oz. lean top round steak 1/2 cup low sodium beef broth 3 tablespoons low sodium soy sauce 2 1/2 teaspoons cornstarch 1 teaspoon sugar 1 teaspoon grated fresh ginger 1 clove garlic, smashed Lowfat cooking spray 3 cups fresh broccoli florets 1 cup sliced mushrooms 4 green onions, sliced in 1inch pieces 1 tablespoon vegetable oil

2 tablespoons chopped fresh or 2 teaspoons dried basil leaves 2 tablespoons chopped fresh parsley 2 tablespoons lemon juice 2 teaspoons olive or canola oil 1/2 teaspoon salt 1 clove garlic, finely chopped Directions: 1. Remove fat from chicken.

2. Make lemon sauce: Beat remaining ingredients in a medium-sized bowl with a whisk or fork.

3. Spray a 10-inch skillet with cooking spray and cook chicken over mediumhigh heat for about 15 minutes or until juices are no longer pink when thickest part of chicken is cut.

4. Spoon some lemon sauce over chicken, turn chicken over and cook for an additional 15-20 seconds. Serve chicken topped with remainder of sauce.

Serving suggestion: Serve over cooked rice or Asian noodles.

3-Bean Salad (makes 6 servings)

Lemon Chicken (makes 4 servings) Ingredients: 4 boneless, skinless chicken breast halves

Ingredients: 1 cup frozen cut green beans 1 15-oz. can cut wax beans Half a 15-oz. can of red kidney beans, rinsed and drained 1/2 cup red bell pepper, chopped 1/2 cup red onion, chopped 1/4 cup white vinegar 2 tablespoons sugar

H E A LT H H E A LT H Y RECIPES

CHALLENGE 2 tablespoons vegetable oil 1/2 teaspoon dry mustard 1/2 teaspoon ground black pepper 1 clove garlic, minced Directions: 1. Cook green beans according to package instructions then drain.

2. In a large bowl, combine green beans, wax beans, kidney beans, bell pepper and onion.

3. In a medium sized bowl, whisk together the vinegar, sugar, oil, dry mustard, black pepper and garlic then pour over bean mixture.

4. Toss to combine then cover and refrigerate for at least 3-4 hours before serving.

fruit you decide to use be thawed and drained before adding to recipe) Directions: 1. Heat oven to 375ยบ F. Spray a 9x9x2" square pan with nonfat cooking spray.

2. Beat yogurt, oil, egg whites and sugar in a large bowl. Stir in remaining ingredients except blueberries.

3. Carefully stir in blueberries.

4. Spread all ingredients in pan.

5. Bake about 45 minutes or until cake springs back when touched lightly in center. Cool 10 minutes.

Stacked Vegetable Salad (makes 4 servings)

Blueberry Coffee Cake (makes 8 servings) Ingredients: 1 cup lemon lowfat yogurt 3 tablespoons vegetable oil 2 egg whites 1/2 cup sugar 1 1/2 cup flour 1 tablespoon grated lemon peel 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 1/2 cups fresh or frozen* blueberries *(be sure that any frozen

Ingredients for glaze: 1 medium-sized eggplant 2 medium-sized portobello mushrooms (about 4-5" in diameter) Nonfat cooking spray 1/2 cup arugula or mixed salad greens 1 large tomato, sliced 1/4 cup goat cheese or cheese of your choice 1 tablespoon olive oil 1 tablespoon balsamic vinegar Fresh oregano (optional) Directions: 1. Preheat broiler.

2. Slice eggplant lengthwise, about 1/4-inch thick then cut each slice crosswise in half.

3. Remove stems from portobello mushrooms then wipe the smooth surface of

the mushroom with a paper towel to remove any excess soil.

4. Spray a cookie sheet with nonfat cooking spray. Place eggplant pieces and mushrooms (gill-side up) on the sheet then lightly spray vegetables with cooking spray.

Broil about 5 inches or 2nd to the top shelf level of the oven from the broiler for about 7-10 minutes or until eggplant starts turning golden brown.

5. Remove roasted vegetables from oven. Place the portobellos, gill-side up on salad plates. Add a layer of arugula or greens then a slice of tomato. Spread 1 tablespoon of the goat cheese on the tomato then add an eggplant slice.

Repeat starting with the arugula or greens 3 more times.

6. Drizzle each stack each with 1/2 tablespoon olive oil and 1/2 tablespoon balsamic vinegar then sprinkle with desired amount of fresh oregano.

Fruit Parfait (makes 4 parfaits) Ingredients: 1 cup apples, chopped

1 cup strawberries, sliced 1 banana, sliced 1 cup vanilla lowfat yogurt 1 cup lowfat granola 1/2 cup raisins

2. Add remaining ingredients to tea and bring to a boil. Reduce heat and simmer for 5 minutes.

3. Strain and serve hot.

Directions: 1. Using a clear glass, layer the ingredients starting with a layer of one fruit, then a layer of another fruit, then the yogurt, then some granola, then another fruit, and top with raisins. Be creative and layer it any way you like.

Pumpkin Muffins (makes 9 muffins)

Chai Spice Tea (makes 4 servings) Ingredients: 2 cups water 4 tea bags, black tea 2 cups 2% milk 2 tablespoons honey 2 slices fresh ginger, cut into 1 1/2 inch slices 1/2 teaspoon ground cardamom 1/2 teaspoon ground nutmeg 1/4 teaspoon ground cinnamon 1/4 teaspoon allspice Directions: 1. In a saucepan, bring water to a boil. Add tea bags, reduce heat and simmer for 2 minutes. Remove tea bags.

Ingredients: 2 eggs, beaten 1 cup sugar 1 cup pumpkin, canned 3/4 cup vegetable oil 1/4 cup water 1 2/3 cup flour 1 teaspoon baking soda 3/4 teaspoon salt 1/2 teaspoon baking powder 1/2 teaspoon ground cloves 1/2 teaspoon nutmeg 1/2 teaspoon cinnamon 1/2 cup nuts, chopped (optional) Directions: 1. Preheat oven to 350ยบ F. 2. Combine eggs, sugar, pumpkin, oil, and water in a medium-sized mixing bowl.

3. Stir together flour, baking soda, salt, baking powder, and spices in a separate bowl.

4. Add dry ingredients to wet, and stir to blend.

5. Place batter 3/4 to top of non-stick or lightly oiled muffin tins. You may also use cupcake cups.

6. Bake 20 minutes or until toothpick inserted into the middle of a muffin comes out clean. Remove from pan right away.

healthperspective

The Valley News / Herald Journal

[ PAGE 11 ]

Secondhand Smoke a Danger As a nonsmoker you don't have to worry about lung cancer, right?

Wrong. In fact, if you have repeated exposure to secondhand smoke, also known as environmental tobacco smoke (ETS), you could be putting yourself at risk for cancer and other health implications.

Secondhand smoke is a mixture of the smoke given off from the burning end of a cigarette, pipe or cigar (sidestream smoke) mixed with the exhaled smoke from a person smoking (mainstream smoke). Many smokers believe that secondhand smoke is no big deal for those around them. After all, nonsmokers aren't actually inhaling the same levels of carcinogenic materials into their lungs. However, those who inhale

* Secondhand smoke is especially harmful to young children.

Secondhand smoke is responsible for between 150,000 and 300,000 lower respiratory tract infections in infants and children under 18 months of * Secondhand smoke exposure age, resulting in between 7,500 and causes disease and premature death 15,000 hospitalizations each year, in children and adults who do not and causes 430 sudden infant smoke. Secondhand smoke contains death syndrome (SIDS) deaths hundreds of chemicals known to in the United States annually. be toxic or carcinogenic, including formaldehyde, benzene, vinyl chloride, (California Environmental Protection Agency. arsenic ammonia and hydrogen cyanide. (The Health Consequences of Involuntary Exposure to Tobacco * Secondhand smoke causes Smoke: 6 Major Conclusions of the approximately 3,400 lung cancer Surgeon General Report. A Report of deaths and 22,700 to 69,600 heart disease deaths in adult nonsmokers in the Surgeon General, U.S. Department the United States each year. (California of Health and Human Services, 2006.) secondhand smoke through passive smoking or involuntary smoking still absorb nicotine and other toxic chemicals just as smokers do.

The Environmental Protection Agency (EPA) has classified secondhand smoke as a known cause of cancer in humans. There are 4,000 chemical compounds in tobacco smoke. More than 60 are known to be carcinogenic. Here are some other important statistics, courtesy of the American Lung Association (www. lungusa.org).

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healthperspective

The Valley News / Herald Journal

Physical Therapy Essential to Sports Injury Recovery Sports injuries happen to the best of us. For proof of that, one need look no further than professional sports leagues, where injuries have derailed seasons, careers, and become as much a part of the game as bats, balls, cleats, and spikes.

As proof that injuries are a big part of athletics, consider the case of the 2008 New York Yankees. Boasting the highest payroll ($209 million) in the history of Major League Baseball, they could also likely claim the dubious distinction of paying the most money to injured players. Less than two months into the season, the Yankees had already seen the game’s highest paid player, Alex Rodriguez (making $28 million in 2008) spend two

weeks on the disabled list, while catcher Jorge Posada (earning $13.1 million in 2008), spent significantly more time on the sidelines unable to perform. What’s more, pitcher Carl Pavano, making $11 million in 2008, was not expected to throw a single pitch for the team during the 2008 season.

“

You don’t have to be a professional or even amateur athlete to suffer a sports injury.

What professional sports injuries illustrate is that no one, not even

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* Sprains: A sprain occurs when the connective tissue that joins the end of one bone with anothe is stretched or torn. Those connective tissues are known as ligaments. Sprains are caused by trauma such as a fall or blow to the body that knocks a joint out of position. Ankles, knees and wrists are most vulnerable to sprains. * Strains: A strain occurs when a muscle or tendon is pulled, torn or twisted. Strains are noncontac injuries, such as those that occur from overstretching. A common

Your snoring has been a problem.

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What Are Sports Injuries?

You don’t have to be a professional or even amateur athlete to suffer a sports injury. In fact, many times those most susceptible to sports injury are people who simply don’t know what they are and how they’re caused. For the sake of brevity, sports injuries in this article will be defined as injuries to the musculoskeletal system, including

muscles, bones, and tissues such as cartilage. The most common sports injuries include:

Snoring keeping you from getting a good night of sleep?

P H A R M AC Y

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the best and brightest athletes in the world, is immune to injury. But avoiding injury isn’t necessarily as hard as it seems. Knowing what sports injuries are and how to react to them should one occur is a big part of recovering and avoiding further injury in the future.

•

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healthperspective example of a strain is a muscle spasm. * Knee injuries: According to the U.S. Department of Health and Human Services, the knee is the most commonly injured joint. Orthopedic surgeons see more than 5.5 million people annually for knee injuries, which can include runner’s knee (pain or tenderness close to the knee cap at the front side of the knee), tendinitis and iliotibial band syndrome (pain on the outer side of the knee). Severe knee injuries often include bone bruises or damage to the cartilage or ligaments. * Shin splints: Shin splints occur when there is pain along the large bone in the front of the lower leg, known as the tibia or shin bone. Shin splints most commonly occur in runners, especially those who are just starting a running program.

How Are Sports Injuries Treated?

For severe sports injuries that require a doctor’s care and supervision, athletes will need to discuss a plan of rehabilitation. For less severe injuries that don’t require surgery, physical therapy might be enough. Physical therapists are trained health care professionals who are skilled in developing rehabilitation programs to facilitate your recovery. These programs can range from relatively easy to highly difficult. While this isn’t the case with all sports injuries, many require a two-pronged approach to physical therapy.

The Valley News / Herald Journal * Rehabilitation: Rehabilitation is often rooted in a gradual exercise program that is designed to return the injured body part back to normal. Each injury is different, but an early part of most rehabilitation will focus on getting the injured body part moving as soon as possible. This is meant to speed up the healing process. This movement does not involve aggressively moving the injured part. Instead, it’s more likely going to be rangeof-motion exercises where you then move to stretching and strengthening the injured part.

These beginning stages are often dull, but discipline is required.

Physical therapists aim for you to progress through rehabilitation, and that’s not going to be done overnight. Your program is likely to involve exercises for flexibility, endurance and strength, none of which are completely recovered in a moment’s time. Patience and perseverance will be essential factors as to how successful your rehabilitation goes, and those are entirely up to you.

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* Rest: The other important element of physical therapy is rest. You’ll need a proper balance between rest and rehabilitation, and adhering to the rest portion of your physical therapy is just as important as sticking to the rehabilitation schedule.

To learn more about sports injuries and physical therapy, visit the American Physical Therapy Association Web site at www.apta. org. ²

[ PAGE 13 ]

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healthperspective

The Valley News / Herald Journal

Sleep Apnea Is Serious Many people who think they simply have a snoring problem may actually be suffering from sleep apnea -- and ceasing to breathe hundreds of times per night.

Sleep apnea is a common condition that often goes undiagnosed unless a bed partner alerts a sufferer of the condition. It is one in which a person has one or more pauses in breathing or shallow breaths while he or she sleeps. Greek for "without breath," apnea is usually chronic, occurring three or more times per week. According to the National Institutes of Health, sleep apnea affects more than 12 million Americans.

Sleep apnea sufferers generally feel tired and poorly rested during

the day. This is because the person moves out of deep sleep into shallow sleep when breathing becomes compromised. With each apnea occurrence, the brain briefly arouses the person so he or she can resume breathing, but sleep is extremely fragmented. Therefore, a quality sleep is not achieved.

Sleep apnea may be obstructive sleep apnea (OSA), central sleep apnea, or mixed. OSA is when the airways become blocked or have collapsed during sleep. This type of apnea may be accompanied by snoring. That is because when you try to breathe, any air that squeezes past the blockage can cause loud snoring. Central sleep apnea is when the brain does not trigger the

body to breathe correctly. It is much less common and doesn't usually have snoring associated with it.

Mixed is a combination of the two.

Sleep apnea can contribute to or cause a number of conditions.

High blood pressure and other cardiovascular disease, memory problems, weight gain, impotency, headaches, and even death can all be the result of apnea. Also, extreme daytime drowsiness may lead to poor performance at work, automobile accidents or other conditions from sleep deprivation.

Fortunately, sleep apnea can be easily treated once it is diagnosed.

The key is to have it properly diagnosed. As mentioned, it can be overlooked if a doctor is not

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healthperspective

The Valley News / Herald Journal

[ PAGE 15 ]

[ Page 16 ]

healthperspective

The Valley News / Herald Journal

Protecting Your Eyes on the Job Few things are likely more taken for granted than vision. Unless an individual was born with a need for eyeglasses or has suffered an eye injury, chances are that individual takes his or her vision for granted.While it's human nature to do so, it's also potentially very dangerous. According to the National Institute for Occupational Safety and Health (NIOSH), rougly 2,000 American workers sustain jobrelated eye injuries each day. That's more than 700,000 on-the-job eye injuries that require medical treatment every year, illustrating that many people do, in fact, take their vision for granted. As easy as it is to take vision for granted, it's just as easy to take steps to protect your eyes at work. The following tips can help you avoid becoming one of the hundreds of thousands of people who will suffer a workrelated eye injury this year.

Identify what can be a problem.

It's easy to get used to a routine and ignore potential workplace hazards. However, projectiles such as concrete, metal, dust, wood, and other particles can all cause significant damage to your eyes. Other culprits include splashes from chemicals and flames and even radiation. But wearing proper eye protection can keep workers safe from any of these potential eye hazards.

Identify which professions are high risk. While everyone can suffer a work-related eye injury, some professions are higher risks than

others. Such professions include construction, mining, manufacturing, plumbing, welding, and auto repair. If you work in any of those professions, it's best to exercise extra caution when protecting your eyes.

Identify the proper eye protection. Risk of eye injury not only differs depending on profession, but it can also be higher or lower depending on certain tasks within a given profession as well. For those who work in especially hazardous environments, it's possible to use several different types of eye protection depending on what a given task is. In general, the following safety precautions are applicable, but it's also important to consult a safety manual before beginning any of the following tasks: *when working in areas with flying objects, particles or dust, wear safety glasses that feature side shields *whenever working with chemicals, be sure to wear safety goggles that will protect both the fronts and sides of eyes from splashing chemicals *when working near radiation (i.e., welding or working with lasers or fiber optics) use specially made safety glasses, goggles, face shields, or specialty helmets, such as welding helmets (Note: local laws typically mandate the abovementioned safety glasses and other items are readily available to workers, so don't be afraid to ask.)

Don't assume your eyes are safe sitting at a desk. Many office work-

Wearing safety goggles while working is one way to greatly reduce the risk suffering a work-related eye injury.

ers also suffer from eye injuries.

While these might not be as obvious as chemicals splashing into the eye or dirt or dust getting in, that doesn't mean eye injuries suffered while sitting at a desk can't be just as harmful. When working in an office setting, be sure to give your eyes regular breaks and set your computer monitor at a safe distance and height to lessen eye

strain.

To learn more about on-the-job eye safety, visit the American Optometric Association Web site at www.aoa.org. ?

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healthperspective

The Valley News / Herald Journal

Wandering a Common Problem for Elderly

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Senior citizens are the fastestgrowing segment of the U.S. population and many are healthy, vivacious individuals. However, it is estimated that 16 million elderly people in this country have Alzheimer's Disease, a debilitating condition marked by memory loss, confusion and trouble communicating.

Common to Alzheimer's Disease and other forms of dementia, plus other conditions, such as Parkinson's Disease, is the propensity for the elderly to wander. Wandering can help relieve anxiety and restlessness and may serve as exercise when the individual can wander in a safe, contained area. However, too often confused elderly wander away from home, caregiving centers, or may leave their beds at night. A person can easily get lost or injured.

According to the Alzheimer's Association, about half of those who wander and are not found within 24 hours may suffer serious injury or even death. These statistics have led individuals to find ways to safeguard elderly loved ones who tend to wander. Here are some ideas to consider.

1. Assess home security and make changes to ensure exit is difficult for seniors. Use doorknob covers that make it difficult to turn the knob. Place locks and latches on windows. Install a security system or electronic chimes on doors.

2. Clarify rooms of the home. To avoid confusion, put pictures on

[ PAGE 17 ]

the doors to rooms, such as a toilet on a bathroom door and a bed on a bedroom door. This way the senior has a visual reminder of the purpose of each room.

3. Enroll in a program that will alert safety personnel if a loved on is lost. The Alzheimer's Association has the nationwide Safe Return program, which provides an identification bracelet or necklace and toll-free phone number.

Project Lifesaver is a program that enables primary caregivers to outfi their elderly relatives with a radio transmitter worn on the wrist.

Police can usually track a missing person within minutes.

4. Petition for a "Silver Alert" program in your state. Like the Amber Alert for missing children, a Silver Alert broadcasts a media bulletin and posts notices on highway signs of a missing elderly person. Only a few states currently have Silver Alert programs, including: Colorado, Georgia, Missouri, North Carolina Oklahoma, Texas, Illinois, Florida, and Virginia.

5. Alert neighbors of your loved one's propensity to wander.

The more people who can keep watchful eyes on an individual the better.

6. Keep updated pictures and a piece of clothing available. These items can help police track down your loved one more quickly.

7. Keep car keys locked away.

Wandering by walking is one thing however a disoriented senior who is driving is a recipe for disaster. ²

[ Page 18 ]

SMC Exceeds Patient Expectations Shenandoah Medical Center Received National Award for 2009 Avatar International, an industry leader in healthcare quality improvement services recognized its award winning hospital partners in 2009.

Shenandoah Medical Center was awarded Avatar International’s Exceeding Patient Expectations award.

In making the announcement, David Medvedeff, PharmD, MBA, CEO of Avatar said, “One of the many challenges facing hospitals today is attempting not only to meet, but exceed the patient’s expectations.

Shenandoah Medical Center has proven it is capable of exceeding its patients’ expectations and embodies putting patients first. I congratulate Shenandoah Medical Center for winning Avatar’s Exceeding Patient Expectations Award.

“We are extremely proud to be recognized for our quality patient care,” said Dr. Jerry Schaaf, Chief Medical Officer at Shenandoah Medical Center. “This award represents our ongoing commitment to our patients. Survey responses and comments from patients are continuously evaluated to ensure we are providing

healthperspective professional, personal, and high quality care from the patient's perspective.”

Shenandoah Medical Center routinely surveys their patients receiving care when they stay in the hospital, visit the out-patient clinics, have same day surgery or receive emergency room services.

Patients receiving other services such as lab work and diagnostic imaging are also asked about their experience at SMC and the quality of care they received.

Comments and results are returned to Avatar for independent data analysis. The insight and understanding gained in this process have allowed Shenandoah Medical Center to move to a higher tier of not only meeting, but exceeding patients’ expectations.

Avatar is a research and consulting company based in Orlando, Florida specializing in Evidence Based Intelligent Surveys and Innovative Strategies to transform information into significant quality and efficiency of car improvement for the healthcare industry.

Avatar serves healthcare organizations nationally, including small community hospitals, academic medical centers, large regional medical centers, integrated healthcare systems, long-term care and behavioral health organizations.

The Valley News / Herald Journal

The Importance of Stress Management in the Prevention of Child Abuse

By Jan Wilson LMHC at Shenandoah Medical Center

Although there are numerous reasons debated about what causes child abuse, the one factor that is always present is an inappropriate reaction to stress. Iowa DHS figures indicate that in 2009 there was an increase of more than 11% in child abuse in Iowa following a 2-year drop. The debate goes on as to what the causes of the increase might be but we do know that abuse is directly related to the inability of the perpetrator to successfully handle stress and control anger.

It is important for someone who feels out of control to be very aware of their triggers and then learn how to deal with them in a healthy way. There are a number of coping skills that are very effective in dealing with stress and anger. Coping skills may be cognitive in that a person needs to change the way the situation is viewed or accept the fact that the situation is escalating out of control. It is always a good idea to walk away from the situation in order to calm down. Exercise is good for clearing the mind and releasing tension. A

healthy diet and a good night’s sleep are most important for dealing with day-to-day stressors. Alcohol and illicit drugs are never a good coping mechanism for stress and most likely will only exacerbate the problem.

Often professional help is needed but a person also needs a connection to someone who can listen and help diffuse a potentially volatile situation. Support is important and reaching out for help is a first sign that change will happen.

Stress in the form of uncontrollable anger is never physically or emotionally healthy and can not only cause problems for the victim and the abuser as well. It is important to be aware and seek help before the situation is out of control.

Shenandoah Medical Center is a Certified Iowa Trauma Center Shenandoah Medical Center (SMC) has been recertified as a Community Trauma Care Facility by the Iowa Department of Public Health.

Hospitals must reapply every three years to participate in Iowa’s trauma system.

All physicians who work in the emergency

room at SMC are required to have Advanced Trauma Life Support training.

Nurses who work in the SMC trauma center must be trauma certified, have Basic Life Support training, Advanced Cardiac Life Support training, Trauma Nurse Cores Course (TNCC), and Pediatric Advanced Life Support training.

The SMC trauma team consists of physicians, a trauma surgeon, nurses, EMS personnel, support staff, an anesthesiologist or CRNA (certified registered nurse anesthetist), and a social worker or clergy. Dr. Donald Bumgarner is the Trauma Service Medical Director at SMC; Deanna Berning is the SMC Nurse Trauma Coordinator.

Training and communication by ambulance personnel are vital to assess the severity of patients’ injuries and enable the trauma team to be prepared and assembled before the patient arrives at the emergency room. The SMC trauma center has specialized, state-of-theart equipment to handle trauma emergencies.

Traumatic injury is the leading cause of death for persons in Iowa 1 to 44 years old and is often the most common cause of hospitalization. An estimated 30,000 Iowans are rushed each year to hospitals for emergency evaluation and treatment due to injury. Many of

300 Pershing • Shenandoah, IA 51601

712-246-1230

the trauma patients who are treated at SMC have suffered a serious motor vehicle accident, ATV accident, motorcycle accident, or farming accident.

When Sleep Keeps You Awake You know you snore.

Your spouse has told you many times before.

Or maybe you just can’t seem to fall asleep. One in three Americans suffer from a sleep disorder, causing great discomfort both day and night. Sleep disorders also increase the risk of developing other healthrelated problems such as hypertension, depression, job impairment, industrial accidents, and driving fatalities.

You may need a sleep study. What’s that you ask? A sleep study is a recording of the way you sleep. Contrary to public perception, sleep is not a passive state.

Sleep can be categorized into different stages, including drowsiness, light sleep, deep sleep, and Rapid Eye Movement (dream) sleep. By analyzing your sleep patterns as you cycle through each of the stages, it can be determined whether a sleep disorder is present.

TWhy do I need a sleep study?

A sleep study is required to fully understand your sleep difficulties. By recording the

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The Valley News / Herald Journal

[ PAGE 19 ]

How to Encourage Your Baby to 99 Self-Soothe

activities of your brain movements, breathing Identification of Environmental and body system as well through your mouth and Tobacco as a Toxic Air as theirSmoke relationship nose, and snoring. An Contaminant. throughout theExecutive night, aSummary. elastic band will be There are many things parents If you want your baby to selfplaced around your chest sleep specialist can June 2005.) can teach their children.

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Shift Work Sleep Disorder you live with a smoker, set up a policy Irregular work shift hours often lead to sleep deprivathat he or she will move outdoors tion and insomnia, negatively affecting a person’s ability to concentrate and perform. to smoke. Even after smoke has dissipated inside, toxic remnants of Sleepwalking chemicals can stick to furniture and Behavior that causes a person to subconsciously get clothing. out of bed and walk around.

What can be diagnosed with a sleep study?

To get help quitting visit a 300smoking, Pershing doctor for the technique that IA will 51601 work Shenandoah, ² best.

712-246-1230

Nocturnal Seizures Abnormal movements during sleep that can often be due to treatable epileptic seizures.

Ways To Manage STRESS

TSmile TSeek out positive TPlayasleep a sport in the crib, peoplerather than in TBe faithful TSip a cup of herbal your arms or in your bed. The tea TCry if necessary TBe flexible Confront your be feel-met first few timesTwill likely ings TCelebrate life with resistance.

However, give TMeditate TCount your blessTPlant a garden your baby timeings to figure it out.

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This way he TStargaze TReflect on your joys TPut or yourshe feet learns up TDon’ttodwell on the how self-soothe past TEnjoy a hobby and that will pay dividends when TExercise TWear comfortable TPlanthe ahead infant can clothes go back to sleep TTalk with a friend TTake off your shoes without your help in the middle TDance TForgive and forget TLaugh yourself of atthe night. THave plants at work and home TBe silly Don't If ayour TSet 5. realistic goalsgive up.

TBake specialbaby treat jus TSingwon't catch on, TLook at old photos he or she may TThink positively TTake a vacation few weeks TEat not right be ready. Wait TLearnasomething TTakeand a naptry again. new Find out if there's TWalk away TGo out for frozen you're yogurtdoing wrong, TGet something a massage TAsksuch for helpas rushing TRub yourthe neckbaby's and into shoulders TVary your routine TTakeroom 10 deepprematurely TTake aor busfailing or car- to

breaths pool predictable create a relaxing, TVisualize a relaxing TRecognize beauty it's you time to drift sceneschedule before around TWatch clouds go by TTake it one day at a to sleep. time T Look at a magazine Eventually child can learn TBelieve in yourself your TMake someone TGet plenty of sleep smile how to self-soothe. ²

[ Page 20 ]

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