HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
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In this Section....
- May Recipes
- May Exercise
- Cooking for Mom
- Calmness Promotes Resilience
May Recipes - Click Here
Step it up this Mother's Day and try some great international recipes.
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at email@example.com. Hope to hear from all of you in the following months!
May Exercises - Click Here
Each month we will feature simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment.
Cooking for Mom
Mother's Day is an iconic holiday in the world lexicon. In the United States and Canada, we can expect odes to Mom and the inevitable push to go out to a restaurant, or brunch buffet, in order to relieve Mom of her "duty" to cook. Of course these are stereotypes about what a Mom does and how the family can show love and support on this special day. Along those same lines is the idea that if you do cook at home for Mom, it will invariably be some variation on a breakfast.
So, instead of the expected breakfast recipes, why not try something new and international? Did you know that Mother's Day is an international holiday celebrated by innumerous countries during the month of May and that there are more than a handful that celebrate it on the second Sunday in May, the same day as the Canada and the U.S.? Five diverse countries serve as the inspiration for this month's recipes. From Zimbabwe to Belize, give Mom some Mother's Day love...the international way!
Liechtenstein Food Facts: According to the official website for Lichtenstein, what many in North America would call "polenta" is a traditional national dish called "Ribel" (also spelled "Rebl"). This ia cornmeal-based delicacy was very important part of the poor population's diet in past years as it is filling and hearty.
Zimbabwe Food Facts: Modern Zimbabwean cuisine is influenced by the Portuguese and English cuisine due to the past colonization. As a result, of Portuguese peanut trading a large number of Zimbabwean recipes are based on peanuts. Traditional food in Zimbabwe include cornmeal with pumpkin, peanut buttered stew and salted groundnuts along with staple foods such as corn, cassava, millet and yams.
Belize Food Facts: In the food of Belize you will find a mix of Caribbean, Mexican, African, Spanish, and Mayan gastronomic influences. Rice and beans is a major staple along with fresh fish, lobster, shrimp, and conch. According to Frommer's "... the most distinctive element of Belizean cuisine and dining is Marie Sharp's Hot Sauce. Almost no dining table is complete without a bottle of Marie Sharp's."
Bonaire Food Facts: Bonaire came into to existence approximately one hundred million years ago as a result of volcanic activity. As a result, most foods have to be imported to the island nation extension of the Netherlands that is still Caribbean in nature. While the US dollar is the official currency, Dutch and Papiamento are the official languages. But when it comes to food Bonaire is a diverse as it gets with local foods featuring a selection of sopi (soups), stoba (stews) or food that is hasa (fried).
Samoa Food Facts: With vast local resources, Samoa has a diverse cuisine. Manuia from SamoaFood.com says that " Samoan food today shows some clear historical influences, mostly European and Chinese. Classic dishes like umu (oven-pit-baked food), sapasui (chop suey), and puligi (pudding) have not changed much over the last few decades, whereas some dishes have not stood the test of time, such as suamasi (cracker soup)."
References: http://www.thenibble.com/fun/more/facts/holidays-april.asp; http://www.tourismus.li/en/culture-cuisine/gastronomy-wine.html; http://megacopies.net/typical-food-in-zimbabwe/; http://www.samoafood.com/p/samoan-food-culture.html; http://www.frommers.com/destinations/belize/272865#sthash.FihUQEfU.dpbs' ; http://www.infobonaire.com/cuisine.html
Submitted by: Anita Williams
Calmness Promotes Resilience
Practicing techniques to help you stay calm and relaxed can strengthen your control and problem-solving abilities in difficult situations.
Adapted from the article: "Ability to remain calm helps doctors to be resilient" By: Mamta Gautam - The Medical Post - Vol. 46, No. 18
All of us deal with a multitude of complex situations and decisions on a daily basis. How we manage our various challenges directly affects our ability to feel in control and empowered, especially when we're struggling to achieve a healthy lifestyle.
In order to be calm, one must:
1) Recognize triggers and when things are starting to build up; and 2) Develop successful strategies for managing the associated emotions.
During a quiet moment, reflect on what your triggers are in each facet of your life. There is usually something or someone that pushes our buttons. If we really analyze this, we can better understand the inherent patterns that arise. The following techniques can help us maintain a sense of control and allow us to cope with difficult situations more easily:
- Take a deep breath: A good place to start - easy to remember, takes little time, and gives you a chance to stop before reacting. This simple pause could mean the difference between a reaction we may regret and one that is calm & calculated. For example - A colleague makes a comment about our weight gain or loss at work. This deep breath can help us re-organize our thoughts and respond in a way that is calm, non-confrontational, and more than anything, helps deflect the conversation.
- Count to 10: An easy exercise - diverts our initial reaction and buys some time before forming a response. For example - being at a dinner party and feeling completely surrounded by desserts we wanted to avoid. Counting to 10 helps re-focus our original intention to be in control, and may help to choose more wisely.
- Reframe: How we think affects how we feel. By reframing or "recalculating" our thought pattern, we can better direct our reactions. Think of the GPS when we take a wrong turn - it recalculates and comes up with a new plan of action in a calm, unemotional manner. If we can learn to "recalculate" in the same way, we will always be in control, regardless of the situation.
- Positivity: There is a direct link between positive emotions and a happy, healthy and productive life. Learning to consciously look for the good in ourselves and others can be very hard; however, by practicing optimism we can make our life and outlook much more enriching. Positive self-talk is key - especially if we doubt ourselves or our efforts.
- Mindfulness meditation: This helps to increase our awareness of our reactions and to develop healthier ways to cope. Learning to stay in the present moment and facing problems allows us to reflect, gain a new perspective, and manage differently. Focusing in on our breathing, thoughts, feelings and sensations can help us experience what's actually happening instead of ruminating about it; often, we see more possibilities.
- Keeping a journal: Putting feelings into words can help clarify things and highlight strategies; it provides an outlet for us to let go of feelings we feel uncomfortable sharing with others. Writing about a stressful day or writing down the foods we ate allows us to validate and manage our feelings in a safe, private manner.
These techniques can be useful to help us feel more calm and in control, but the key is to practice; the more you practice, the easier it becomes. Achieving a healthy lifestyle is a daunting task - we come up against many bumps in the road. Learning how to manage roadblocks helps us feel empowered, and ultimately allows us to achieve our goals!
Written by: Dr Doug