October 2012Volume XX, Number 10

Taking Care of Your TeethTaking Care of Your Teeth

BB y taking good care of your teethand gums, you can protect them formany years. No matter how old you

are, it’s important to take care of your teethand gums. Because when your mouth ishealthy, you can eat the foods you need forgood nutrition and you will also feel betterabout your health.

Brushing and flossing properly, alongwith regular dental checkups, can helpprevent tooth decay and gum disease. Hereare some general tips on dental care:▲▲ Brush your teeth twice a day and floss at

least once a day. Brushing stimulates thegums, which helps to keep them healthyand prevent gum disease.

▲▲ Practice prevention. Visit your dentistregularly for checkups. It’s recommendedyou go to the dentist twice a year.

▲▲ Use a toothpaste that contains fluoride,the most common active ingredient intoothpaste that helps prevent cavities.

▲▲ To slow the development of tartar –plaque in a hardened form – on the teethand gums, use anti-tartar toothpastesand mouthwashes, as well as spend extratime brushing the teeth near the salivaryglands (the inside of the lower frontteeth and the outside of the upper backteeth).

▲▲ If you have sensitivity in your teeth toheat, cold, and pressure, consider aspecial toothpaste for sensitive teeth.Talk to your dentist about your sensitiv-ity because it may indicate a more seri-

ous problem, such as a cavity or nerveinflammation (irritation).

▲▲ Time yourself when brushing. Use anegg timer or play a favorite song whilebrushing your teeth to get used tobrushing for a full two to three min-utes. Some electronic toothbrushes havetimers that let you know when twominutes are up.

▲▲ Replace your toothbrush every three orfour months, or sooner if the bristlesare frayed. A worn toothbrush won't doa good job of cleaning your teeth.

▲▲ Remember to brush your tongue andthe roof of your mouth to remove thedecay-causing bacteria on them.

▲▲ If you can’t brush your teeth aftereating, rinse your mouth with water ormouthwash, or chew sugarless gum.

For more information on dental care, visit the American Dental Association at http://www.ada.orghttp://www.ada.org.

Consume MoreWhole Grains

Taking care of your oral healthis important for promotive overallgeneral health. In fact, research hasidentified periodontal (gum) dis-ease as a risk factor for heart andlung disease, diabetes, premature,low birth weight babies, and anumber of other conditions.

Did you know that the signsand symptoms of many potentiallylife-threatening diseases often ap-pear in the mouth first? Dentalhygienists routinely screen for thesesigns and symptoms during regularoral health examinations and ex-plain their observations to patients,urging them to follow-up with amedical visit for diagnosis.

Numerous research studies haveshown a connection between heartdisease and key bacteria in peri-odontal disease. Another diseasethat has an important relationshipto periodontal disease is diabetes.Periodontal disease has long beenconsidered a major complicationof diabetes. In fact, approximately95 percent of Americans who havediabetes also have periodontal dis-ease and research shows that peoplewith periodontal disease have moredifficulty controlling their bloodsugar level.For more information, visit the American DentalHygienists Association at www.adha.org.

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familyandhome

Halloween is a fun time of year for many kids. To helpensure children have a safe holiday, here are sometips from the American Academy of Pediatrics:●● Plan costumes that are bright and reflective. Make sure

shoes fit well and costumes are short enough to preventtripping, entanglement, or contact with flame.

●● Add reflective tape or striping to costumes and bags forgreater visibility.

●● Because masks canlimit eyesight, con-sider non-toxicmakeup and decora-tive hats as saferalternatives.

●● If a sword, cane,or stick is part ofyour child’s cos-tume, make sure it’s not sharp or too long. A child canbe hurt by these accessories if he stumbles or trips.

●● Have flashlights with fresh batteries for all children andtheir escorts.

●● Teach children how to call 9-1-1 if they have anemergency or become lost.

●● When carving a pumpkin, remember these safety tips: •Small children should never carve pumpkins. Childrencan draw a face with markers. Then parents can do thecutting. • Votive candles are safest for candle-lit pump-kins. Consider battery-operated candles too.• Candle-lit pumpkins should be placed on a sturdytable, away from curtains and other flammable objects.

●● Remove from the porch and front yard tripping hazardssuch as garden hoses, toys, and lawn decorations.

●● Check outdoor lights and replace burned-out bulbs.●● Sweep wet leaves from sidewalks and steps.●● Restrain pets so they don’t inadvertently jump on or bite

a trick-or-treater.●● Always accompany young children on their neighbor-

hood rounds. If your older children are going alone,plan and review a route that’s acceptable to you.

●● Carry a cell phone for quick communication.●● Eat a good meal prior to parties and trick-or-treating to

discourage filling up on Halloween treats.●● Consider purchasing non-food treats for those who visit

your home, such as coloring books or pens.●● Closely examine all treats and throw away any spoiled,

unwrapped, or suspicious items.●● Ration treats for the days following Halloween.

Source: American Academy of Pediatrics, www.aap.orgwww.aap.org

Keep It Safe on HalloweenKeep It Safe on Halloween Balancing Work and FamilyToday, about 50 percent of fami-

lies have two wage earners. Finding abalance between work and family isan issue of importance to men,women, and employers. It’s impor-tant for the well-being of your chil-dren to find a way to balance yourmultiple roles.

Here are some tips to con-sider:◆ Clarify your values and goals as a

family. Discuss housework, meal preparation and times,child care, car and house maintenance, the nature and amountof couple and family time, money, religion, education,entertainment, or politics.

◆ Plan your time. Keep your schedule organized by carrying acalendar with you that includes both work and home activi-ties. Find a way to balance and prioritize your activitiesfairly.

◆ Go on school field trips or volunteer in the classroom if youcan take time off from work. If you can’t take off during theday, volunteer to help after work hours – plan parties,prepare crafts, or make phone calls.

◆ Turn off the TV more in the evenings and spend quality timetalking, snuggling on the couch reading a book together, orplaying board games as a family.

◆ Develop a workable routine and stick to it in the morningsand evenings. Children appreciate consistency.

Staying Warm this WinterStaying Warm this WinterConsider these tips for keepingyour home warm and savingmoney: • • Turn down the thermostat.• • Lower the temperature even furtherat night when you’re sleeping. Tossan extra blanket on the bed. • •Close thevents and doors in rooms that aren’t inuse for long periods of time. • • Letsteamy air from the bathroom escapeinto the rest of the house after ashower. • • Hang heavy curtains that you can pull closed atnight. • • During the day, open the curtains, especially thoseon southern windows, to let the sunlight warm the house.• •Use a draft stopper at the bottom of outside doors. You canmake one, buy an inexpensive one, or roll up a bathroomtowel and place it next to the bottom of the door. • •Close theflue on your fireplace when not in use.

healthandwellness

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Infertility: Get the FactsAbout 12 percent of women in the

United States ages 15-44 had diffi-culty getting pregnant or carrying ababy to term in 2002, according to theNational Center for Health Statisticsof the Centers for Disease Control andPrevention.Learn more about infertility causes, treatments, andassisted reproductive technology from the U.S. De-partment of Health and Human Services’ website athttp://www.womenshealth.gov/.

ack pain affects eight out of 10people at some point during theirlives. Back pain can range from a

dull, constant ache to a sudden, sharppain. Acute back pain comes on suddenlyand usually lasts from a few days to a fewweeks. If pain lasts formore than three months,doctors refer to it aschronic.

According to Na-tional Institute of Arthri-tis and Musculoskeletaland Skin Diseases(NIAMS), anyone canhave back pain, but thesefactors may increaseyour risk: • Getting older • Poor physicalfitness • Being overweight • Inheriteddiseases or conditions • Other diseasessuch as arthritis and cancer • Your job ifyou have to lift, push, or pull whiletwisting your spine • Smoking.

The NIAMS names several mechani-cal problems that can cause back pain.These include: • Disc breakdown• Spasms • Tense muscles • Ruptured discs• Injuries from sprains, fractures, acci-dents, and falls • Scoliosis • Spondylolis-

thesis • Arthritis • Spinal stenosis• Pregnancy • Kidney stones • Infections• Endometriosis • Fibromyalgia • Infec-tions • Tumors • Stress.

If you have back pain, considerthe following:

▲ Exercise often andkeep your back musclesstrong.▲ Maintain a healthyweight or lose weight ifyou’re overweight. Tohave strong bones, youneed to get enough cal-cium and vitamin D ev-ery day.▲ Try to stand up

straight and avoid heavy lifting whenyou can. If you do lift somethingheavy, bend your legs and keep yourback straight.

▲ See a doctor if you have pain with anyof these symptoms: • Numbness ortingling • Severe pain that does notimprove with rest • Pain after a fall oran injury • Pain plus any of theseproblems: trouble urinating, weakness,numbness in your legs, fever, or weightloss when not on a diet.

Today, there are about 2.5 million breast cancer survivors living in the UnitedStates. Despite the seriousness of breast cancer, there is hope for those diagnosed early.Therefore, it’s important to be informed and be proactive.

The best way to protect yourself is to remember these three tips:◆ Have regular mammograms (usually every 1-2 years starting around age 40).◆ Have your doctor check your breasts.◆ Check your breasts yourself every month.

Doing all of these things gives you the best chance to findcancer as early as you can.

To check your breasts, check for: • Any new lump(which may or may not be painful or tender) • Unusualthickening of your breasts • Sticky or bloody discharge fromnipples • Any changes in the skin of your nipples or breasts,such as puckering or dimpling • An unusual increase in thesize of one breast • One breast unusually lower than another.For more information, visit http://nbcam.org, www.komen.org, or http://cancernet.nci.nih.gov.

Age: A Major FactorA woman’s chance of getting breast

cancer increases with age. Your chanceby your current age is:

age 20 1 in 1,837age 30 1 in 234age 40 1 in 70age 50 1 in 40age 60 1 in 28age 70 1 in 26Lifetime 1 in 8

Source: American Cancer Society Breast CancerFacts and Figures 2007-2008

Breast Cancer: Practice Awareness

Keeping Your Back Healthy

A new study published in the NewEngland Journal of Medicine findsthat average life expectancy in U.S.cities has increased nearly three yearsover recent decades, and approximatelyfive months of that increase, or 15percent, came because of reduced fineparticle air pollution.For more information on breathing and air quality,visit the American Lung Association atwww.lungusa.org.

Breathing Easier

B

InSync® Moment � Breaking the Tension

Propel Forwardwith Productivity

© Susan Pilgrim, Ph.D., author of Living InSync®. Contact herat 1-877-InSync® (1-877-467-9627) or at spilgrim@transbay.net.

career

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Paul J. Meyer was a successful entrepreneur and author of personal andprofessional improvement programs, courses, and books, including hislatest book, Forgiveness... The Ultimate Miracle. For more information,visit his website at www.pauljmeyer.comwww.pauljmeyer.com.

By Paul J. Meyer

Julie Alexander is a professional speaker who works with organiza-tions that want to boost morale and people who want great days onand off the job. She is the author of Great Days: 50 Ways to Add Energy,Enthusiasm, & Enjoyment to Your Life and Make Life Count! – 50Ways to Great Days. For more information, visitwww.JulieAlexander.com.

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Live Life with Fun

he term productivity captures the essence of thehuman pursuit of becoming better and doing better.Productivity, in fact, has earned recognition as an

important key to personal and business progress, success,and survival.

Since improving productivity is vital in today’s com-petitive world, a clear understanding of the term productiv-ity is essential. Productivity in a broad sense is concernedwith the overall effectiveness of getting things done. Re-gardless of your particular business or career, productivityis the force that propels continuous improvement.

Consider these time-use practices that can positivelyaffect your productivity:◆ ◆ Concentrate on high-priority activities. The quickest and

most effective route to increasing productivity is tospend time on tasks that advance important goals. Re-spond to concerns expressed by various team membersby empowering them to solve their own problems. Thisapproach saves you valuable time and gives others theopportunity to develop skills, commitment, and thesense of ownership needed to solve significant problems.

◆ ◆ Exercise self-discipline. Self-discipline enables you tostay focused on a task and work on it until it is complete.Establish your priorities and then refuse to let distrac-tions, interruptions, or happenings of the moment de-stroy your concentration. Discipline yourself to givetasks only the amount of time and effort they trulydeserve from you.

◆ ◆ Be persistent. Set definite goals, plan carefully, andconcentrate on the actions necessary to meet your goals.This combination of factors enables you to be persistent,and persistence is a characteristic of the successfulindividual.

◆ ◆ Get started. The best way to guarantee completion of aproject is to get started now. Avoid the tendency toprocrastinate. Be proactive in all instances.

◆ ◆ Strive for results – not perfection. Distinguish betweenwhat is important and what is not. Set aside a reasonableamount of time to accomplish a specific task; then stickto your deadline. Recognize that some tasks are notimportant enough to lavish too much time and effort on.

Invest your time wisely, and reap greater dividends!

What a pleasure it is to be around people who are fun. They’rethe ones who smile, who are optimistic, who find humor even indifficult situations, and who make the time you spend with themenjoyable. They makeyou glad that you sawthem. They help you havegreat days.

A wonderful story istold about TheodoreRoosevelt. The day ofhis funeral, a ceremonialprocession moved slowly and solemnly along PennsylvaniaAvenue. Standing on a street corner was a policeman who, as thefuneral procession passed by him, began to laugh. He waschuckling to himself.

The man standing next to him was shocked by hisinsensitive behavior. He couldn’t believe the disrespect thatthe policeman was showing. In anger, he turned to the policemanand said, “How can you laugh at a time like this? How can youhave such little respect for this great man? Surely you did notknow him.”

“On the contrary,” said the policeman. “I knew him very well.I served with him during the Spanish-American War. We rodeup San Juan Hill together, and I was just thinking that it was suchfun being led by him.”

Is that what your family or your coworkers would say aboutyou? Is it fun being led by you? Is it fun working with you?

When people are “fun,” they add energy, enthusiasm, andenjoyment to the lives of those with whom they live and work.And maybe that’s a small contribution that each of us can maketo help make this world a better place to live. Be fun!

Do you feel tightness in your neck, shoulders, or hands?This tightness could be the buildup of tension from thetelephone ringing, the emails beeping, computers crashing,people demanding, and your to-do lists. Now, focus on a

tense area. Breathe deeply. Squeeze your musclesand hold. Then release and let go of your tension.Whenever you need a break from tension, do this.

physicalandwellness

5

Where to StartWithRestoringWhere to StartWithRestoringYourself to FitnessYourself to Fitness

When people ask me where they should start to restorethemselves to fitness, I suggest that three to five aerobicsessions per week for a duration of at least 20 minutes at 60to 85 percent of your age-specific maximum heart rate is agood place to start. Beginning exercisers would start lowerin their target zone.

Aerobic exercise is any activ-ity requiring oxygen that uses largemuscle groups, is rhythmic in na-ture, and can be maintainedfor a period of time. Doneconsistently, aerobic activitytrains the heart, lungs, and cardio-vascular system to process anddeliver oxygen in a more efficientmanner. Therefore, an aerobicallyfit person can work longer andharder during an exercise session than someone who is not.Whether your goal is weight loss or restored fitness, thelonger the duration of your exercise, the more calories youwill burn. You should check with your doctor beforebeginning this or any exercise program. If you’re over-weight or out of shape, start with 10 to 20 minutes and moveup. Also, keep track of your heart rate.

To keep your heart rate in your target zone,follow this simple equation:MHR (maximum heart rate) = 220 – (your age)Target Heart Rate Zone = MHR x .60 to MHR x .85Example – age 40: 220–40 = 180180 x .60 = 108 (low end target heart rate zone)180 x .85 = 153 (high end target heart rate zone)

To keep things more interesting, mix your workouts upa little. One day take a 30-minute walk during your lunchhour, and the next day dust off your bike and give that a go.Here are 10 examples of aerobic exercise for you to choosefrom: walking/hiking, jogging/running, cycling, swim-ming, dancing, kick-boxing, roller-blading, cross-countryskiing, stair climbing, and elliptical cross-training.

Is it challenging? Certainly. Anytime change is desired,work is required. Whether our challenge is getting an unfitbody fit, or getting a fit body fitter, the benefits far outweighthe challenge.

John Peterson is a lifelong fitness expert, the founder of Bronze BowPublishing, and the author of Pushing Yourself to Power, TheMiracle Seven, Isometric Power Revolution, and Balance of Power.He created the Transformetrics Training System that maximizesstrength, fitness, and wellness. For more information of JohnPeterson and Transformetrics, visit www.transformetrics.com orcall 1-866-724-8200.

Whether you exercise daily for health, participate in orga-nized sports, or are training for a marathon, therapeutic sportsmassage may be a technique you could benefit from. Therapeu-tic sports massage focuses on treating soft tissue aches, pain, and

injuries that areassociated withrecreational ac-tivities. Someresearchers be-lieve that thera-peutic massage

can result in improved muscle flexibility, increased range ofmotion in the joints, and decreased muscle stiffness.

According to the American Massage Therapy Association(AMTA), massage can help reduce stress and promoterelaxation. And, a growing body of research also showsthat massage therapy can also be effective for relieving andmanaging chronic and acute pain, a significant nationalhealth problem. According to the National Institute forHealth, more than one-third of all Americans will sufferfrom chronic pain at some point in their lives, and approxi-mately 14 percent of all employees take time off from workdue to pain. The Joint Commission on Accreditation ofHealthcare Organizations has suggested massage therapy asone means to manage pain without use of pharmaceuticals.

To find an AMTA massage therapist, visit the AMTA website at www.amtamassage.organd click on the “Find a massage therapist” link.

Let Massage Ease Your Pain

Jogging:Weather SafetyTipsJogging:Weather SafetyTips❖❖ Check the weather forecast before you head out. If

temperatures or wind chill dip too low, consider anindoor option such as a treadmill.

❖❖ Layer your clothing. Wear a thin layer of syntheticmaterial such as polypropylene to wick sweat from yourbody.

❖❖ If you have a medical condi-tion, check with your doctorbefore embarking on an out-door jogging routine.

❖❖ Cover your head. Body heatescapes through the head. Weara toboggan when outside on acold day.

❖❖ Even though it’s cold outside,drink plenty of water to keepyour body hydrated.

safety

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• Don’t walk or jog early in the morning or late at night whenthe streets are deserted. • Don’t display your cash or anyother inviting targets such as pagers, cell phones, hand-heldelectronic games, or expensive jewelry and clothing. • If youthink someone is following you, switch directions or crossthe street. If the person continues to follow you, movequickly toward an open store or restaurant or a lightedhouse. Don’t be afraid to yell for help. • Try to park in well-lighted areas close towalkways, stores,and people. • Makesure you have yourkey out as you ap-proach your door.

Prevent Fires in the HomePrevent Fires in the Homeamilies spend a lot of time in the kitchen. It’s oftenthe favorite place to be together; however, manyinjuries happen there. To stay safe when you’re

cooking, here aresome cookingsafety tips:◆◆ Always stay

in the kitchenwhile cook-ing on therange, espe-cially whenfrying food.

◆◆ Keep things thatcan burn, such asdish towels, paper orplastic bags, and curtains at least three feet away from therange top.

◆◆ Keep your cooking area clean. Don’t let grease build upon the range top, toaster oven, or in the oven.

◆◆ Keep children and pets away from the range when anyoneis cooking and keep a close eye on them at all times. Puttape on the floor around the stove. Teach children to stayaway from there.

◆◆ Before you start to cook, roll up sleeves and use ovenmitts. Loose-fitting clothes can touch a hot burner andcatch on fire.

◆◆ If clothes do catch fire, “Stop, Drop, Roll and Cool” bydropping immediately to the ground, crossing hands overyour chest, and rolling over and over or back and forth toput out the flames. Cool the burned area with cool waterand seek medical attention for serious burns.

◆◆ If you can, cook on the back burners. Always turn pothandles toward the back of the range to prevent smallchildren from reaching and pulling down a hot pan.

◆◆ If you have a small pan fire on the stove, put on an ovenmitt. Carefully slide a cookie sheet over the pan. A lid canalso be used. This cuts off the oxygen and allows the fireto go down. Turn off the heat at the burner. Leave the pancovered and in place. Don’t try to move it! Let the pancool down before you take away the cover.

◆◆ Know that food cooked in a microwave can be danger-ously hot. When you take off the lid or wrap, wear ovenmitts and be very careful moving the dish from the ovento the counter. Stir the food and test it before you serveit to children.

Source: Home Safety Council, www.homesafetycouncil.orgwww.homesafetycouncil.org

During any given week, four out of every five U.S. adultswill use a prescription or over-the-counter (OTC) medication ordietary supplement, and nearly one-third of adults will take fiveor more different medications.

Here are tips on what you can doto prevent medication errors:

At Home: • Keep an updated listof the prescription and nonprescrip-tion medicines and other productslike vitamins and minerals, you’retaking. • Take your medicine listwith you every time you visit ahealthcare provider and have him orher review it.

At the Doctor’s Office: • Have the doctor, physician’sassistant, or nurse practitioner write down the name of themedicine (brand & generic, if available), what it’s for, itsdosage, and how often to take it, or provide other writtenmaterial with this information. • Ask them to explain how to usethe medicine properly and any side effects to expect.

At the Pharmacy: • Review your list of medications withthe pharmacist for additional safety. • Counsel with the pharma-cist if you have any questions.

At the Hospital: • Ask the doctor or nurse what medicinesyou’re being given. • Never take a medicine without being toldthe purpose for doing so. • Before you go home, ask for a listof the medications that you should be taking at home, have ahealthcare provider review the medicines with you, and be sureyou understand how to take these medicines.

Source: National Council on Patient Information and Education,www.talkaboutrx.org

Prevent Medicine Mix-Ups

Protect Yourself fromCrimeProtect Yourself fromCrime

FF

GARLICDIJONGREENS

Each serving contains: 42 calories, 1 g. protein,2 g. fat, 0 mg. cholesterol, 5 g. carbohydrates,110mg. sodium.Calories from fat:43percent

From Pamela Smith’s Eat Well, Live Well. Visitwww.pamsmith.com for more information.

Makes 4 servings

How Many Fruits &Vegetables Do You Need?

Fruits & Veggies – More Matters,a national health initiative designed toencourage Americans to eat more fruitsand vegetables has a fun and interactivewebsite to help you increase your dailyconsumption of fruits and vegetables.Interactive tools include “Analyze MyPlate” and “Recipe Remix,” among oth-ers. Plus you can download excellentrecipes for adults and kids and get 10tips on how to get your kids to eatmore fruits and veggies. Check it out atwww.fruitsandveggiesmatter.gov.

Avoid the �I�ve Blown It� Syndromeaking changes in eating behav-ior is a lot like running a mara-thon; it takes pacing, consis-

tency, and endurance. Those who jumpout ahead, thinking they can take a shortcut, will either burn out or get disquali-fied! Yet no amount of falling down canstop a runner determined to finish. Thatperson just keeps running witheyes more closely focused onthe track. The same is truewith eating a healthy diet.

Here are tips onovercoming setbacksin healthy eating:● Know that one lapse

in your healthy pat-tern of eating doesn’truin all the health previ-ously obtained. Once you’ve startedon the right track, your health willnever be ruined with one extravagantmeal, one hot dog at a ball game, orone slice of cake.

● Accept that a lapse in your healthylifestyle is just that, a lapse, a timewhen you made a less-than-ideal choice.Don’t let it become a relapse, anotherrelapse, another relapse, and finally acollapse.

● Realize that there is no “making up”for a poorly chosen meal. Don’t try to

fast the next day or punish yourselfwith restrictive dieting. Just choose toget back on track with your nutritiouslifestyle of healthy eating.

● Listen to your body and how bad itfeels after eating poor-choice foods.Your body is wonderfully designed toreinforce your decision to eat in a

healthier way. You’reavoiding high-fat andhighly sweetened foodsbecause they’rewellness robbers; nofood is worth feelingthat bad.● Expect stomach dis-tress, bloating, and

sluggishness.● If you’re a scale-watcher,

you will be disheartened by the jumpsyou see three to four days following alapse in your good eating. The gain isonly temporary, but the heavy andbloated feeling should remind youwhy you’re choosing to eat in ahealthier way.

● Live one day at a time and one meal ata time. Some days will work out as youhad hoped they would, and some won’t.The rewards come from continuing tosee changes in your eating attitude inthe long run.

M

8 cups mixed lettuces2 tomatoes, quartered1 cucumber, peeled and sliced1/2 cup Roasted Garlic Dijon

Vinaigrette (see left column)

Toss vegetables with dressing.

Roasted GarlicDijon Vinaigrette

5 full heads garlic, roasted* and pureed

1 tsp. creole seasoning

1/2 cup rice wine vinegar

2 Tbsp. honey

1/2 cup Dijon mustard

1 tsp. cracked black pepper

1 tsp. Mrs. Dash Garlic and HerbSeasoning

1/4 cup olive oil

* To roast garlic, chop stems off garlic headsuntil the flesh of the cloves is visible. Placeopen ends down on very lightly oiled bakingpan. Cover with aluminum foil and bake in350-degree oven until soft, about 45 minutesto 1 hour. Remove from oven and allow to cool.Then squeeze out all the tender and flavorfulflesh from the heads. Discard emptied heads.

Combine all ingredients except oil in foodprocessor or blender. Blend together. Whileblending, slowly add oil and continue process-ing until oil is incorporated and dressing is wellblended. Refrigerate.Makes 25 servings, 2 Tbsp. each. Each servingcontains: 42 calories, 1 g. protein,2 g. fat, 0 mg. cholesterol, 5 g. carbohydrates,110mg. sodium.Calories from fat:43percent

nutrition

clip and keep

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Pamela Smith is a Registered Di-etitian and nationally knownradio and TV host. For moreinformation, call 1-800-896-4010or visit her website atwww.pamsmith.com. Her book,The Energy Edge, gives powerpoints to have energy for life!

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This newsletter is published monthly byRutherford Communications, P.O. Box 8853,Waco, Texas 76710, 1-800-815-2323,www.rutherfordcommunications.com. Copy-right © 2012 Rutherford Communicatons. Allrights reserved. Material may not be repro-duced in whole or part in any form without thewritten permission of the publisher. Subscrip-tion price (12 issues), $25 per year in U.S.Publisher: Ronnie MarroquinManaging Editor: Kimberly DenmanIllustrations by RMS GraphicsEditorial Advisory Board: Bill Anderson, Ph.D.,and Richard Jackson, M.D., F.A.B.F.P., andPamela Smith, R.D.This newsletter is not intended to providemedical advice on personal wellness mat-ters, which should be obtained directly fromyour physician.

ISSN 1072-4788

mental

epression is a mood disorderthat attacks the mind and bodyat the same time, leaving a per-

son feeling out of control of their life.Depression may be associated with achemical imbalance in the brain or it canbe related to negative life experiencesincluding stress or loss, medication, othermedical illnesses, and certain personal-ity traits and geneticfactors. Whateverthe cause, depressionis real.

The symptomsof depression in-clude: • Persistentsad, anxious orempty mood • Feel-ings of hopelessness or pessimism •Feelings of guilt, worthlessness, or help-lessness • Loss of interest or pleasure inordinary activities• Decreased energy, a feeling of fatigue• Difficulty concentrating or makingdecisions • Restlessness or irritability• Inability to sleep or oversleeping• Changes in appetite or weight • Unex-plained aches and pains • Thoughts ofdeath or suicide.

To help a friend or relative whois depressed: • Offer emotional sup-

port and encouragement. • Talk with yourfriend or relative and listen. • Never dis-count the feelings your friend or relativeexpresses. • Never ignore comments aboutsuicide. • Invite your friend or relative outfor walks, outings and other activities.

If you’re depressed, consider thesetips: • Engage yourself in mild activities.Go to a movie, a ball game, or another

event or activity thatyou once enjoyed.Participate in reli-gious, social or otheractivities. • Set real-istic goals for your-self. Break up largetasks into small ones,set some priorities

and do what you can as you can. • Try tospend time with other people and confide ina trusted friend or relative. Don’t isolateyourself. • Expect your mood to improvegradually, not immediately. Be patient. •Postpone important decisions, such as get-ting married or divorced or changing jobs,until you feel better. • Remember thatpositive thinking will replace negativethoughts as your depression responds totreatment.Source: National Institute of Mental Health,www.nimh.nih.gov

Depression: Walkingwith Hope

DAre you feeling overwhelmed bystress? If so, you’re not alone. In fact,one survey found that one-third ofpeople in the United States are livingwith extreme stress.

According to Mental HealthAmerica, stress in small doses can begood for you since it can give youenergy and motivation. However, toomuch stress or stress over a long pe-riod of time can take an unhealthy tollon your body.

Here are some of the warningsigns of too much stressin your life: • Feeling angry,irritable or easily frustrated • Feelingoverwhelmed • Headaches • Changein eating habits • Problems concen-trating • Feeling nervous or anxious •Trouble sleeping • Problems withmemory • Feeling burned out fromwork • Feeling that you can’t over-come difficulties in your life • Havingtrouble functioning in your job orpersonal life • Faster heartbeat• Susceptibility to illness • Nausea,stomach pain, or heartburn• Muscle aches and tension • Diarrheaand other digestive problems • Acneand other skin problems.

Sidestep Stressin Your Life