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Prepare for the party season
It’s 46 degrees today, mid-Missouri! This means it’s time to get ready for the holiday festivities. With the holidays comes mindless munching and rich desserts. This year, enjoy your holidays without any post-December weight-gain blues by eating a light healthy snack to curb your hunger before you go to holiday parties, or bring a healthy appetizer to share.
Ron Robertson, the OTC manager at the Broadway Pharmacy, enjoys making guacamole for gatherings. Here is his recipe:
Guacamole
- ½ small white onion
- 1 firm medium, ripe tomato
- 1 medium or 2 small jalapenos
- 3 medium, ripe avocados
- 2 T. fresh cilantro, finely chopped
- 1 T. fresh lime juice
Mince the onion and tomato. Remove the jalapeno’s stem, seeds and spines, then finely mince and combine in a mixing bowl with the onion and tomato.
Remove the skin and pits from the avocados, and then thoroughly mix them with the onion-tomato-jalapeno mixture using a potato masher or a sturdy fork.
Stir in cilantro and the lime juice.
Garnish with a couple of while sprigs of cilantro and serve with whole wheat tortilla chips and/or fresh vegetables.
Tips:
- Choose avocados that are uniformly dark and slightly tender.
- If you want some spice, leave the seeds and inner spines in the jalapenos, and choose the darkest peppers.
Once prepared, the guacamole will not keep its green color for long. If you must wait before serving, cover completely with plastic wrap, smoothing the wrap directly onto the surface of the guacamole and refrigerate.
Fall for seasonal markets
The hot summer has been replaced with a crisp, beautiful fall. With that seasonal change, don’t hold the common misconception that The Farmers Market season is over. There are actually still winter markets available in the area!
Yes, some fruits are no longer available, but we still have the cool season crops. Broccoli, cauliflower and lettuce are perfect this time of year. And don’t forget the tomatoes, eggplant, cut herbs and beautiful flowers!
The Farmers Market at Forum Christian Church on Forum Blvd is open until October 28! Hurry over on a Thursday between 3 p.m. – 6 p.m. to get your fresh produce and meat. Don’t forget to pick up a pumpkin for Halloween!
It’s also never too early to start thinking about the holiday turkey! You can get one at the winter market, located at 1701 W. Ash Street, in the parking lot behind the Activities & Recreation Center (ARC). The hours of operation are:
Saturdays (March 20-December 18)
Excluding Thanksgiving weekend
8 a.m. – 12 p. m.
Mondays & Wednesdays (May-October)
4 p.m. – 6 p.m.
There’s also a new winter market location at Rockbridge Christian Church, which opens November 6.
So get on out there and support our local farmers…maybe we’ll see you there!
For more information, visit http://www.columbiafarmersmarket.org/index.shtml.
Fun fall activities for all
It’s fall, and time to get outside before the cold weather sets in. Here are some great activities for adults and kids!
Biking and hiking
You can enjoy this alone or with a group. Watch the time fly as you admire the crisp air and beautiful fall colors. We have some great trails right here in Columbia.
Outdoor games
Have fun with friends by inviting them over to play a group game like volleyball, baseball or touch football. This is a great way to get your heart pumping and enjoy an afternoon with friends. Take a break from the competition and drink some apple cider or autumn brews.
Local sports
College games can get expensive, but there are always high school football games. Sit back, start cheering and enjoy being outdoors. You can even have a healthy tailgate!
Apple picking
Fall is the season for apples. There are multiple apple orchards in Missouri and close to us! Find out more at All about Apples.
Make leaf rubbings and even bring a bag to keep your fall treasures for craft materials. Pack a picnic and you can make a day out of it.
Enjoy the backyard
You can play fun games, make crafts or even preserve a leaf. For a full list of leaf fun visit family fun.com.
All you need is a jacket to enjoy these activities. Who knew fall activities could be fun yet inexpensive? So get up and enjoy the changing colors and pleasant weather.
Vitamin A to the Rescue!
Vitamin A comes in two different forms. They are retinol and carotene. Retinol is the purest form of vitamin A, and carotene is converted into retinol and stored in the liver.
How does it help?
Vision Support:
- Vitamin A is best known for its aid in vision support. Our eye’s retina holds four photopigments with vitamin A compounds. Rhodopsin (one of the pigments) allows the rod cells to detect light. This allows our eye to turn light into sight, making foods rich in vitamin A very helpful for eye sight! For a full list of yummy foods visit the World’s Healthiest Foods.
Immune Support:
- Vitamin A strengthens our immune system by promoting the growth of the thymus gland. It also enhances the function of white blood cells, increases the response of antibodies to antigens and has anti-viral activity. This helps fight off those nasty fall allergies!
Cell Growth Support:
- Vitamin A is important for the normal growth of cells and development. The retinoic acid helps cellular adhesion, which is the ability to attach cells to each other. This helps in cell formation and cellular longevity.
Sources:
National Institute of Health
Britannica
Encyclopedia
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Throw a Healthy Tailgate
Your tent is up; the Mizzou flag is raised and delicious food is all around! However, what to eat? What should be a fun tailgate is sometimes overpowered by the fear of how to handle the calories. With a little planning, this weekend’s tailgate can be healthy and still taste great.
Here come some healthy options!
Baked chips and salsa:
Instead of eating nachos piled high with fatty toppings, switch to baked chips and salsa. This will save you 100-200 calories and add lycopene and vitamin A to your diet.
Bring in some skinless chicken breast meat with teriyaki sauce instead of breaded chicken! This quick substitution saves you 300-400 calories and is healthy and easy to cook. You could also create a vegetarian option by switching from chicken to veggies like grilled mushrooms, zucchini, onions and peppers.
Shotgun sandwich:
Reinvent a sandwich with whole grain bread and low-fat meats like roast beef and turkey. Try low-fat mayo and spreads, like calorie-free mustard. By making these easy adjustments, you can save 150-250 calories and add fiber, B vitamins and magnesium to your day.
Move over snacks! Here come the desserts…
Fruit kabob:
Cut-up some delicious fruit like melons, apples, pineapple and kiwi and serve it on a kabob. You can even eat this dessert while walking around mingling with friends. Add some zest by serving it with yogurt. This dessert saves you 100-200 calories!
Kick butter and margarine to the curb:
A healthier option is to use applesauce (no sugar added variety) when making desserts. All you have to do is substitute applesauce instead of sugar.
Our number one rule of tailgating is being happy with your choices and enjoying the day! It can be easy, fun and healthy!
For other great recipes and tips visit:
Net Wellness
Diets in Review
Health Castle
BHIA
News Blaze
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Fall Allergies…They’re Back!
Runny nose, itchy eyes, congestion….oh my! Fall allergy season is upon us. For America’s 60 million seasonal allergy sufferers, fall can be the hardest time of the year.
So what causes these annoying fall allergies? Male plants release tiny cells called pollen in order to reproduce. When the pollen or other allergy triggers enter the body, the immune system mistakes it for nasty foreign invaders and releases antibodies. When the antibodies attack the evil allergens, they then release chemicals called histamines, which cause the allergy symptoms. For a full list of symptoms, visit WebMD.
The worst attackers:
- Ragweed: Even if ragweed doesn’t grow where you live, it can still make you miserable. It can travel for millions of miles through the wind. For further information about ragweed, check out this great video.
- Mold: Mold spores can easily be airborne. It thrives in damp areas both indoors and out. Mold can even be found in the damp leaves that are in the streets and yards. College students should make sure to be aware of any damp areas in their room. If found, contact the facilities right away.
- Dust mites: These are microscopic, spike-like insects are also common for indoor allergies. They are most prevalent in the humid summer months, but are stirred when you turn on your furnace for the first time in the fall.
Avoiding fall allergies:
- Stay indoors with windows closed when pollen is at its peak (10 a.m. -3p.m.)
- Before turning on your heat, clean your heating ducts.
- Use a humidifier.
- Wear a mask when you rake leaves.
When avoiding allergens doesn’t help, there are always antihistamines or decongestants. Keep allergies under control in order to avoid an infection. Stop into D&H to learn more about allergy medications or to get answers to your fall allergy concerns.
Sources:
WebMD
Medical News Today
YouTube
Google
U.S. Environmental Protection Agency
Lower Your Risk of the Flu
While fall means backpacks, football and falling leaves, it also typically brings runny noses and the dreaded flu. The changing seasons are a prime time for illness, but there are ways to help prevent the flu before it hits.
Get vaccinated: Flu vaccines help protect against the three strains of influenza that were determined to be most prevalent in the coming year. From the vaccination, the body develops antibodies that will fight flu infection.
Take preventative action: Wash your hands, use tissues (then throw them away) after coughing and sneezing, avoid contact with sick people and try not to touch your eyes, nose and mouth.
If you are already sick, stay home! This will help prevent the spread of illness to others.
Certain groups of people are advised to be vaccinated each year: pregnant women, children younger than 5 (especially those under 2), people over 50, people with chronic health conditions, those who live in nursing homes/long-term care facilities, healthcare workers and those who have continued interaction with high-risk flu individuals.
You can help prevent the flu by getting a flu shot at D&H Drugstore. We’re offering them at our Paris Road locations on September 15, 16, 23 and 24, and at our West Broadway location on September 17, 18, 21 and 29. Come in any time between 9 a.m. – noon and 1 – 6 p.m. Medicare beneficiaries will have no up-front costs. D&H will submit the charge to Medicare as long as the current insurance card is presented. Cash price is $28.00. For more information, call 573-777-7305.
Sources:
Symptoms, Diagnosis and Treatment of Flu
Key Facts About the Flu Vaccine
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A Healthy Heart
September is National Cholesterol Education Month. So what does your cholesterol look like? Do you know how to track and maintain it? Do you even really know what it is? Let’s talk about it.
What is cholesterol?
Cholesterol is a naturally produced wax-like substance found in the bloodstream. It keeps the body healthy and functioning properly. Your body makes almost all the cholesterol you need, but it’s also found in foods. Your level of cholesterol depends on what you consume and how fast your body breaks it down.
What does “good” or “bad” cholesterol mean?
There are two types of cholesterol: HDL (good) and LDL (bad). HDL helps carry cholesterol through the blood, preventing it from building up on artery walls and causing heart problems. LDL builds up in the blood stream, which could result in artery blockage, heart attack or stroke.
What can I do to keep a healthy cholesterol level?
- Eat a healthy diet: Certain foods, such as saturated fats, trans fats and dietary cholesterol, can raise cholesterol levels. Avoid these in favor of monounsaturated fats and polyunsaturated fats.
- Stay at a healthy weight: Weight can determine how much cholesterol is produced by the body. Fluctuations in weight can affect cholesterol production.
- Don’t smoke: Smoking already poses risks to your heart and circulatory system. This, coupled with cholesterol, can be dangerous.
- Exercise: Staying active helps maintain weight and regulate cholesterol levels.
- Get tested: You can get a blood test at the doctor’s office. The National Cholesterol Education Program recommends being screened every five years.
If you have high cholesterol, it’s time to take action against it! Letting cholesterol levels get out of hand can have serious effects on your health. Contact your doctor if you have any cholesterol-related questions.
Sources:
About High Blood Cholesterol
About Cholesterol
High Cholesterol Prevention: What You Can Do
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Tips on Posture
Chances are you’re sitting down reading this blog. How’s your posture? Push your shoulders back and straighten up. Feel better?
If you spend two-thirds of your working hours at a desk, as most employees do*, then it probably feels great. But how do you make it a part of your daily life? Well, start by doing it. You’ll feel better. We promise. Proper posture can decrease back pain and help you feel better overall.
Here are a couple tricks for better posture:
- Sit with both of your feet flat on the floor in front of you.
- Keep your back as close to the back of the chair as possible.
- Always keep your shoulders back and your back straight.
- Do not simply sit all day. Every half hour or so, get up and walk around the office. Walk to a co-workers desk instead of calling them, get a glass of water, anything to get you standing and walking for a couple minutes.
If you are feeling the stress of sitting in a desk all day, proper posture might not be the only thing you need. WebMD offers a couple more ideas for those people stuck in a chair:
- Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.
- Let your head loll over so that your right ear nearly touches your right shoulder. Using your hand, press your head a little lower (gently, now). Hold for 10 seconds. Relax, and then repeat on the other side.
- Try this yoga posture to relieve tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds. Repeat 15 times, alternating sides.
- Sitting up straight, try to touch your shoulder blades together. Hold, and then relax.
- To ease the hamstrings and lower back, push your chair away from your desk and put your right heel up on the desk. Sit up straight, and bend forward just until you feel a gentle stretch in the back of your leg. Flex your foot for a few seconds, and then point it. Bend forward a little farther, flex your foot again, and hold for 10 seconds. Repeat on the other side.
Implement these simple tricks and let us know how you feel after a day of proper posture and stretches!
Sources:
Associated Content – Improve Your Posture
Ergotron Survey
Exercise at Your Desk
* According to Ipsos, a private research firm.
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Listen up! Take care of those ears
What was that? I can’t hear you!
Typically we blame others for not talking loud enough, or having a bad cell phone connection. But the real problem might lie on either side of our heads. Ears are incredibly important; once hearing is damaged it cannot be repaired. However, we rarely worry about taking care of our ears.
Here are a few warning signs that your hearing may be at risk:
- Ringing of the ears
- Trouble hearing others
- Playing the radio or TV loudly
- Speaking loudly
- Trouble hearing common sounds, like the doorbell or the telephone
- Trouble following a conversation in a large group
In order to help keep your ears healthy, try these easy steps:
- Limit your exposure to loud noises (and use protection like earplugs or earmuffs). A rule of thumb is if you have to shout to be heard, the noise is too loud.
- Keep the radio or television volume low
- Schedule regular health screenings
- Protect your head from injury (which could damage the temporal bones)
- Don’t poke anything into the ear canals, you may injure your eardrums
- Dry your ears after bathing
- Avoid swimming in unclean water
If you notice a change in your hearing, contact your doctor. Hearing issues can become serious and permanent damage if left unchecked.
For more information on ear health, please visit:
ENTnet – Hearing Protection
Beltone – Hearing Loss Warning Signs
MyOptumHealth – Preventing Hearing Loss
Better Health Channel – Ways to Protect Your Hearing
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