The Dirty Dozen 2013

      Foods With the Most Pesticide Residue

        

1. Apples- are consistently rank near the top of the annual dirty dozen list. more than 40 different pesticides have been detected on apples, because fungus and insect threats prompt farmers to spray various chemicals on their orchards.

2. Celery-Another perennial food on the dirty dozen list is celery. It's a good one to commit to memory, since it doesn't fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens). USDA tests have found more than 60 different pesticides on celery ( Giant Foods carries Organic for $2.99)

3. Sweet bell peppers-Another fruit that usually makes the dirty dozen list because it tends to have high pesticide residue is the sweet bell pepper, in all of its colorful varieties. Nearly 50 different pesticides have been detected on sweet bell peppers.

4. Peaches-Another tree fruit that always makes the dirty dozen list: peaches. more than 60 pesticides have been found on peaches.

 5. Strawberries- are always on the list of dirty dozen foods, in part because fungus prompts farmers to spray, and pesticide residue remains on berries sold at market. Nearly 60 different pesticides have been found on strawberries, though fewer are found on frozen strawberries.

6. Nectarines – imported-Nectarines, at least imported ones, are among the most highly contaminated tree fruits. Domestic nectarines don't test with as much pesticide residue, but overall 33 pesticides have been detected on nectarines.

7. Grapes-Another perennial entrant on the dirty dozen list, imported grapes can have more than 30 pesticides. Raisins, not surprisingly, also have high pesticide residue tests. Makes you wonder about wine!

8. Spinach-Leading the leafy green pesticide residue category is spinach, with nearly 50 different pesticides.

 (While frozen spinach has nearly as many, canned has had fewer detected pesticides.) Also watch Kale. 

9.Cherry Tomatoes-Tomatoes have been in for some bad press in the past few years, with exposes like Tomatoland highlighting the environmental, human and culinary costs of the modern tomato. Alas, cherry tomatoes show up on the Environmental Working Group's 2013 list of foods with the most pesticide residue.

10. Cucumbers-Making the 2013 list of foods with the highest pesticide residue: Cucumbers, which have been laced with as many as 35 different pesticides that remain on the skin when it's time for salad-making. Peeling the skin off may reduce your chances of ingesting some of them.

11. Blueberries – domestic blueberries usually make the dirty dozen list, since more than 50 pesticides have been detected as residue on them

12. Potatoes-America's favorite vegetable is the potato; unfortunately, more than 35 pesticides have been detected on potatoes in USDA testing. Sweet potatoes offer a delicious alternative with less chance of pesticide residue.

*****To safely rinse fruits and vegetables combine in a spray bottle, equal amounts of white distilled vinegar and water. Spray produce with solution, rub lightly and rinse with clear water. For softer produce, add equal parts vinegar and water to a large bowl, add produce  and allow to soak for 1 minute, rinse with water.*****

For more information please see TheDailyGreen.com

 and www.whatsonmyfood.org.

What is GMO?

GMOs, or “genetically modified organisms,” are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.






GMO Foods List: Top 10 Worst Foods

1. Corn-One of the most prominent GMO foods, avoiding corn is a no-brainer.

2. Soy- Found in tofu, vegetarian products, soybean oil, soy flour, and numerous other products, soy is also modified to resist herbicides.

3. SugarAccording to NaturalNews, genetically-modified sugar beets were introduced to the U.S. market in 2009.
4. Aspartame- Aspartame is a toxic additive used in numerous food products, and should be avoided for numerous reasons, including the fact that it is created with genetically modified bacteria.

5. Papayas-This one may come as a surprise to all of you tropical-fruit lovers. GMO papayas have been grown in Hawaii for consumption since 1999. Though they can’t be sold to countries in the European Union, they are welcome with open arms in the U.S. and Canada.

6. Canol- One of the most chemically altered foods in the U.S. diet.  

7. Cotton- Found in cotton oil, cotton originating in India and China in particular has serious risks.

8. Dairy- Your dairy products may contain growth hormones- If you must drink milk, buy organic.

9.  Zucchini 

10) Yellow Squash

Avoid GMO foods  by buying 100% organic or growing your own!


http://beforeitsnews.com/economics-and-politics/2013/04/top-10-worst-gmo-foods-for-your-gmo-foods-list-2451518.html

Benefits of Beets

 

Beets can be eaten raw, boiled, steamed roasted or juiced.

Benefits include: 

1) Natural detox- Beets cleanse the body including the colon and liver.

2) Beets are high in many vitamins and minerals specially folate acid.

3) Beets help your mental health- Beets contain betaine, the same substance that is used in certain treatments of depression.

4) Beets are a high source of energy and fiber.

5) Beets are used as a stomach acid tester

 

Beet Recipes: 

http://nutritionfor.us/2012/06/eat-skinny-pasta-with-roasted-beets-and-chobani/

http://allrecipes.com/recipe/simple-and-delicious-beet-greens/

 

 

Red Meat Consumption

Limiting Red Meat is recommendations for Cancer Prevention:

 Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.

• To reduce your cancer risk, eat no more than 18 oz. (cooked weight) per week of red meats, like beef, pork and lamb, and avoid processed meat such as ham, bacon, salami, hot dogs and sausages.

  • Studies also show that people who eat a lot of red meat tend to eat less plant-based foods, so they benefit less from their cancer-protective properties.

• When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances (carcinogens) can be formed. These substances can damage cells in the body, leading to the development of cancer.

 

 

 

 

http://preventcancer.aicr.org/site/PageServer?pagename=recommendations_05_red_meat

Eat Right, Your Way, Every Day

 

 

End of Nutritional Month 2013:

National Nutrition Month is a nutrition education and information campaign, which occurs every March and is funded by the Academy of Nutrition and Dietetics. 
http://www.eatright.org/nnm/

How do  you;  "Eat Right, Your Way, Every Day":

1) Always READ nutrition labels on back of food containers before purchase

2) Cut DOWN on SALT; specifically salt added to processed food  

3) Eat fresh FRUIT and VEGETABLES with every meal every day

4)  Drink 8-10 cups of WATER a day

5) Only eat  RED MEAT 1-2 times a week if at all
 

For healthy tips please click below: 

National Nutrition Month Handouts and Tipsheets by Academy of Nutrition and Dietetics

Fiber Rich Foods

Fiber has been shown to decrease the risk of cancer. Researchers have found that both soluble and insoluble fiber reduce the risk of breast cancer, especially for women consuming upwards of 30 grams a day. 

Good Fiber Sources:

Bran (Corn, Wheat, Rice, Oat)

Flax Seeds, Sesame Seeds, and Sesame Butter (Tahini)

Dry Roasted Soybeans (Edamame) 

Nuts (Almonds, Pistachios, Pecans)

Beans (Navy, White, French, Kidney)

Fruits and Vegtabels ( Appels, Avocados, Corn, Pears, Berries)

For a printable list please visit: http://www.doctoroz.com/videos/50-fiber-rich-foods

Benifits of Honey

            The Natural  Nectar of the Gods

****Honey has many health benefits for adults but please do not feed  honey to children under 1 year old***

Health Benefits:

1.  Can help Prevent cancer and heart disease:
Honey contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease.

2. Reduce ulcers and other gastrointestinal disorders.
Recent research shows that honey treatment may help disorders such as ulcers and bacterial gastroenteritis.

3. Anti-bacterial, anti-fungal, anti-fungal:
“All honey is antibacterial, because the bees add an enzyme that makes hydrogen peroxide,” said Peter Molan, director of the Honey Research Unit at the University of Waikato in New Zealand.

5. Reduce cough and throat irritation:
In a study that involved 139 children, honey beat out dextromethorphan (a cough suppressant) and diphenhydramine (an antihistamine) in easing nighttime cough in children and improving their sleep.
Another study involving 105 children found that buckwheat honey trumped dextromethorphan in suppressing nighttime coughs.

Gastritis

What is Gastritis:

• Gastritis occurs when the lining of the stomach becomes inflamed or swollen.

• Gastritis can last for only a short time  know as acute gastritis, or linger for months to years  called chronic gastritis.

Symptoms:  

• A gnawing or burning ache or pain (indigestion) in your upper abdomen that may become either worse or better with eating
• Nausea
• Vomiting
• A feeling of fullness in your upper abdomen after eating

Causes:

• Bacterial infection. People infected with Helicobacter pylori can experience gastritis  

• Regular use of pain relievers. Common pain relievers, such as aspirin, ibuprofen (Advil, Motrin, others) and naproxen (Aleve, Anaprox), can cause both acute gastritis and chronic gastritis.
• Age- Older adults have an increased risk of gastritis because the stomach lining tends to thin with age and because older adults are more likely to have H. pylori infection or autoimmune disorders
• Excessive alcohol use. Alcohol can irritate and erode your stomach lining
• Stress. Severe stress due to major surgery, injury, burns or severe infections can cause acute gastritis.
• Bile reflux disease
• autoimmune gastritis, this type of gastritis occurs when your body attacks the cells that make up your stomach lining. 

Treatment:

• Antibiotics
• Stress reduction
• Avoid irritating foods.
• Eat smaller, more frequent meals
• Drink alcohol in moderation, if at all.  
• Avoid-aspirin, ibuprofen (Advil, Motrin, others) and naproxen (Aleve, Anaprox)
• Proper hand washing during food preparation. 

reference:
http://www.mayoclinic.com/health/gastritis

Better Sleep Tonight!

 

 7 Better Sleep Tips:

 1: Keep a regular sleep schedule- attempt to go to bed roughly at the same time each day if possible. Help your body adjust by making a small change in daily increments, such as 30-60 minutes earlier or later each day.

 2: Create a Bedtime Ritual and Comfortable Environment - Keep your room cool and dark. Ensure you have a comfortable mattress ( a memory-foam topper is a quick, cheap fix).

 3: Pay attention to what you eat and drink-  Eliminate nicotine and caffeine (none 9hours before sleep)  can take hours to wear off which decrease your  quality of sleep. Alcohol may initially make you feel sleepy, but it can disrupt sleep later in the night. 

4: Naturally regulate your sleep-wake cycle-Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. So increase light exposure during the day.  Decreasing light exposure at night can help boost melatonin production at night

5: Include physical activity in your daily routine-  Regular physical activity can promote better sleep, decrease anxiety and stress,  helping you to fall asleep faster and to enjoy deeper sleep. Don't exercise too close to bedtime,  as this may energize you and decrease you from falling asleep. 

6: Get anxiety and stress in check-Residual stress, worry, and anger from your day can make it very difficult to sleep well. Make a note of what seems to be the recurring theme and wakes you up at night. That will help you figure out what you need to do to get your stress and anger under control during the day.

7: Relaxation techniques for better sleep-

• Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last. 

• Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.

• Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

• Lavender Aromatherapy-  lavender scent has been shown to act as a mild sedative.

• Valerian root- studies have shown that it acts as a sedative and naturally reduces anxiety and calming the body.  400mg-900mg 30 min before bed. Do not take more than 28 days.

• White Noise Machines- Block out unwanted noise. 

 

 

 

 

Tips to cut back on sodium

How to cut back on sodium in your diet:

Studies have shown that cutting back your sodium intake can lower your blood pressure and increase your hearts health. 

• Using sodium-free spices or flavorings with your food instead of salt (MRS. DASH)
• Not adding salt when cooking rice, pasta or hot cereal
• Rinsing canned foods to remove some of the sodium
• Buying foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium"

Brain Healthy Spices

Go Heavy on the SPICES

• Saffron:  Improves Memory & Mood-  studies have shown that saffron extract to be as effective as antidepressant medication in treating people with major depression.
•  Sage: Memory Booster 
• Cinnamon:  Improves Memory and ability to pay attention; aids in  regulating blood sugar. Shown to be a natural "aphrodisiac for men".
• Basil:  potent antioxidant; improves blood flow to the  brain and has anti-inflammatory properties that offer protection from Alzheimer’s disease.
• Turmeric: anti-inflammatory  
• Thyme:  Increases  DHA  (an essential fatty acid)in the brain.
• Oregano: Potent  brain antioxidant, may help with insomnia and PMS
• Garlic: Improves blood flow to the brain and increases immunity.
• Ginger: potent anti-aging and anti-inflammatory agent 
• Rosemary:  Antioxidant & has anti-inflammatory properties. A 2006 study reported that rosemary diminishes cognitive decline in people with dementia.
• Curry: Potent antioxidant & has anti-inflammatory properties

Cookbook: 

http://tanaamen.com/books/item/eat-healthy-with-the-brain-doctor-s-wife

Dietary Approaches to Stop Hypertension (DASH)

DASH to  lower your Blood Pressure!



DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.

Goal of DASH Diet: 

• Keep sodium low to moderate (2400-3000mg/day)  
• Increase intake of calcium, magnesium, potassium and fiber ( beans and nuts are a great source of magnesium) 
• Keep fat, especially saturated fat, low (7-8% of total calorie intake

Diet Plan: (2,000-calorie-a-day DASH diet)

• Grains (6 to 8 servings a day)

Grains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta.

• Vegetables (4 to 5 servings a day)

Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables. 

• Fruits (4 to 5 servings a day)

Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — exceptions include avocados and coconuts. Examples of one serving include 1 medium fruit or 1/2 cup fresh, frozen or canned fruit.

• Dairy (2 to 3 servings a day)

Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low-fat or fat-free because otherwise they can be a major source of fat. Examples of one serving include 1 cup skim or 1% milk, 1 cup yogurt or 1 1/2 oz. cheese. 

•  Lean meat, poultry and fish (6 or fewer servings a day)

Meat can be a rich source of protein, B vitamins, iron and zinc. But because even lean varieties contain fat and cholesterol, don't make them a mainstay of your diet — cut back typical meat portions by one-third or one-half and pile on the vegetables instead. Examples of one serving include 1 oz. cooked skinless poultry, seafood or lean meat, 1 egg, or 1 oz. water-packed, no-salt-added canned tuna.

• Nuts, seeds and legumes (4 to 5 servings a week)

Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed weekly because these foods are high in calories. Examples of one serving include 1/3 cup (1 1/2 oz.) nuts, 2 tablespoons seeds or 1/2 cup cooked beans or peas. 

• Fats and oils (2 to 3 servings a day)

Fat helps your body absorb essential vitamins and helps your body's immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by providing 30 percent or less of daily calories from fat, with a focus on the healthier unsaturated fats. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon low-fat mayonnaise or 2 tablespoons light salad dressing.

• Sweets (5 or fewer a week)

You don't have to banish sweets entirely while following the DASH diet — just go easy on them. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup (8 oz.) lemonade.

Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less.

For more info visit: http://www.mayoclinic.com/health/dash-diet/HI00047/NSECTIONGROUP=2: 

Monosodium glutamate (MSG)

What is  Monosodium glutamate (MSG) and is it harmful for your health? 

MSG has been used as a food additive for decades especially in Chinese dishes, however in the last decade has made its way into anything from chips to hotdogs.  Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. Some studies have shown that MSG triples the amount of insulin the pancreas creates, thus cause you to gain weight, however this is somewhat controversial. 

Since the 1970s, MSG has sidled back onto American supermarket shelves, under assumed names: hydrolyzed proteins, yeast extracts, protein concentrates and other additives that are not labeled as MSG but, according to nutritionists and the United States Department of Agriculture, are essentially the same thing: synthetically produced glutamates.

According to the Food and Drug Administration, the World Health Organization, and the Food and Agriculture Organization of the United Nations, MSG is generally safe food ingredient, however this has not been scientifically proven. The controversy about MSG, however, arises from a number of anecdotal complaints since the 1960s about adverse reactions when consuming foods with MSG. The “MSG Symptom Complex” or the “Chinese Restaurant Syndrome” Many consumers have reported the below syptoms after consuming MSG:

MSG symptom complex reactions:

• Headache
• Flushing
• Sweating
• Facial pressure or tightness
• Numbness, tingling or burning in the face, neck and other areas
• Rapid, fluttering heartbeats (heart palpitations)
• Chest pain
• Nausea
• Weakness
• http://www.mayoclinic.com/health/monosodium-glutamate/AN01251
•  

• It is very important to always read label and see if MSG is present 

Local Crop Sharing Option

Crop Sharing is a great way to get local organic grown fresh fruits and veggies.

Spiral Path Farm is a certified organic farm located in Perry County.; which provieds local service to centeral, pa


Spiral Path Farm Website:

http://www.spiralpathfarm.com/index.php?pID=17

Tuesday Pick-Up Sites:
Boiling Springs- Lerew Road
Carlisle # 1 - North Hanover Street
Carlisle # 2 - Walnut Street
Dillsburg - Cumberland Valley Church @ RT 74
Grantham - RT 15 & Lisburn Road
Highland Gardens-@ Highland Gardens
Mechanicsburg # 1- The Rosemary House, South Market
Shiremanstown-West Main Street

Wednesday Pick-Up Sites:

Colonial Park-Skocik Chiropractic - Jonestown Road
Duncannon- Duncannon Church of God - 2 Muhlenberg Street
Enola-Cupboard Maker Books@ 11&15
Harrisburg # 1 - North 2nd Street - The Movement Center
Hershey # 1 - Hill Church Road - St. Paul's Lutheran Church
Hershey # 2 - West Areba Avenue
Hershey # 3 - East Derry Road
Hummelstown -Orchard Road -Off Rt.39
Linglestown # 1 - Linglestown Life United Methodist Church
Linglestown # 2 - St. Andrews in the Valley Episcopal Church
Lower Swatara - off Spring Garden Drive
Newport - 4th St. @ Landis House - Perry County Council of the Arts
Palmyra - W. Main Street - The Cinderella Shoppe
Progress # 1 - Schoolhouse Lane & Rustic
Progress # 2 - Schoolhouse Lane West of Progress
Spiral Path Farm - Loysville
Union Deposit - Briarsdale & Union Deposit -The Family Wellness Center

Thursday Pick-Up Sites:

Camp Hill @Holy Spirit
Camp Hill Boro # 1 - 1908 High Street
Camp Hill Boro #2 - Logan Street
Momentum Fitness-Carlisle Pike and Rt. 581
Chambersburg @ Gold's Gym on West Catherine Street
Highmark Blue Shield --Camp Hill Cafeteria (Highmark employees ONLY)
Lemoyne - State Street
Mechanicsburg # 2-Capital Area Christian Church-Lambs Gap Road
New Cumberland-3rd Street
Orrs Bridge Road # 1 - Candle Light Drive
Orrs Bridge Road # 2 - Franklin Avenue
Shermans Dale- RT 34 - Kruba Chiropractic
Shippensburg - W. King Street

Saturday Pick-Up Sites:

Silver Spring MD Farmers Market
Hanover/New Oxford- Cottage Dr.

Coffee Brewing Technique & Cholesterol

French Press vs Drip or Pour-Over  Brewing Method


 

Studies show that when the french press method is used to brew coffee; the  natural  oil compound
cafestol and kahweol is not filtered out of the coffee.   Brewing releases oil droplets containing cafestol and kahweol from the ground coffee beans. Boiled coffee, such as Scandinavian-style and Turkish-style, contains the highest concentrations, while instant, drip-filtered, and percolated coffee brews contain negligible amounts.    


Studies have shown that an intake of cafestol and kahweol causes an increase in total cholesterol as well as low density lipoprotein (LDL) cholesterol, triglycerides, and alanine aminotransferase (ALT) activity.

The content  of cafestol and kahweol in a coffee drink  has been shown to be  influenced by the brew method.

Chemex drip-filtered coffee maker brings the simplicity of the press to drip coffee, but still filters out the  cafestol and kahweol from the ground coffee beans.


  

http://ntp.niehs.nih.gov/ntp/htdocs/chem_background/exsumpdf/cafestol.pdf

Matcha Green Tea

The Buzz about Matcha Green Tea

 It  is being called  by some to be the ultimate  Super Food, due to its high level of antioxidants. This is due to it's claims to  decrease the risk of cancer, improving brain function, control blood sugar, help balance cholesterol  by raising HDL "good" cholesterol and reducing LDL "bad" cholesterol,

Primarily Studies have shown a link between consuming Matcha Green Tea can:

• control high blood pressure
• control cholesterol
• be used as a natural diuretic
• reduce the risk of diabetes
• reduce physical and psychological stress
• improve mood and alertness
• boost the immune system
• reduce bad breath
• prevent tumor growth
• reduce strokes by 21%
• promotes the oxidation of fats
• improves metabolism
• stabilizes insulin
• prevent influenza
• prevent cataracts
• prevent glaucoma
• 

Let me know your thoughts and if you have or will  try  Matcha Green Tea!

Local Group Fitness Class

 689 Yorktown Road, Lewisberry, PA 17339

   www.RedCedarFitness.com

Group Fitness Classes

Zumba and Zumba Tone and Zumba Gold

Monday 12:00 noon - 12:45p.m.
Zumba - Kristie
Monday 7:00 p.m. - 8:00p.m.
Alternating Zumba and Stretch & Tone - Melanie
Wednesday 6:30p.m. - 7:30p.m.
Zumba - Kristie

Thursday 8:30a.m. - 9:30a.m.

Zumba Gold - Kristie
Friday: 9:45a.m. - 10:30a.m.
Zumba with Toning - Kristie
Friday: 5:30p.m. - 6:30p.m.
Kelly
Saturdays 10:00a.m. - 10:45a.m.
Alternating Zumba Kristie

Pilates

Tuesday: 6:30p.m. - 7:30p.m.
Kristie
Thursdays 6:30p.m. - 7:30p.m.
Kristie
Saturday: 9:00a.m. - 10:00a.m.
Kristie or Jen

Step 1

Tuesday: 5:30p.m. - 6:30p.m.
Renae
Thursday: 5:30p.m. - 6:30p.m.
Renae

Intro to Yoga

Tuesday 9:45a.m. - 10:30a.m.
Kristie

Boot Camp

Monday 6:00p.m. - 7:00p.m. Alternating with Kick Boxing -
Jen
Wednesday: 9:30a.m. - 10:30a.m.
Jen

Stretch

Tuesday 9:00a.m. - 9:45a.m.
Kristie
Friday 9:00a.m. - 9:45a.m.
Kristie

Power Hour

Saturdays 10:00a.m. - 11:00a.m. Alternating with Zumba
Mindy Miller

Kick Boxing

Monday 6:00p.m. - 7:00p.m. Alternating with Boot Camp
Jen
Thursday 9:30a.m. - 10:30a.m.
Jen

Cycling

Monday 5:15p.m. - 6:00p.m.
Mindy
Tuesday 10:30a.m. - 11:15a.m.

Jen

Wednesday 5:45p.m. - 6:30p.m.
Mindy.

Toning

Thursday 5:00p.m. - 5:30p.m.

Renae

Plyo/Bootcamp

Wednesday

5:15p.m. - 5:45p.m.

Mindy

7 Quick Tips for Preventing Salmonella

1) Cook poultry, ground beef, and eggs thoroughly. Do not eat or drink foods containing raw eggs, or raw (unpasteurized) milk.

2) If you are served undercooked meat, poultry or eggs in a restaurant, don't hesitate to send it back to the kitchen for further cooking.

3) Wash hands, kitchen work surfaces, and utensils with soap and water immediately after they have been in contact with raw meat or poultry.

4) Be particularly careful with foods prepared for infants, the elderly, and the immunocompromised.

Wash hands with soap after handling reptiles, birds, or baby chicks, and after contact with pet feces.

5) Avoid direct or even indirect contact between reptiles (turtles, iguanas, other lizards, snakes) and infants or immunocompromised persons.

6) Don't work with raw poultry or meat, and an infant (e.g., feed, change diaper) at the same time.

7) Mother's milk is the safest food for young infants. Breastfeeding prevents salmonellosis and many other health problems

(Centers for Disease Control and Prevention, 2010). 

 For more information on preventing Salmonella please view: 

http://www.cdc.gov/salmonella/general/prevention.html

How to beat a cold

1) Zinc cough drops

2) Mucinex dm- proven  www.mucinex.com/professional/mucinex-products/mucinex-dm.php

3) Saline nasal spray or neti pot

4) Ensure good hand washing

5) Drink plenty of  fluids ( 8+ glass of water a day)

6) Chicken soup  and or gargle with salt water

7) Rest

Welcome

Hello Etters, PA, 

The purpose of this blog is to educate and provide the local community  with free information on simple healthy living choices that can promote full body health. 

Discussions will include  diet, exercise and medical advise that can lower cholesterol, preserve heart function and make you feel good. 

Please follow and comment as we teach and implement healthy choices that can get Etters healthier in 2013!

Thanks!