Fall 2010 Balanced Living

Balanced living

in this issue: This is the Reason Fall’s a Great Season Communicating with Your SpouseManaging Stress with Exercise How to Be Thankful this ThanksgivingBalancing Your Two Lives - Home & Work Stay Warm, Save MoneyYoga- The Ancient Art of Stretching Food Allergy Quiz

Quarterly Wellness Magazine: Fall 2010

When there’s just a bit of a bite in the air, it’s time to get energized and have some

fun. Here are some ideas for activities this fall that will get your family out and about.

Leaf CollectingFall is the perfect time to enjoy the great outdoors. And you don’t have to venture far from home to find interesting things to do with your kids. A walk through the park -- or even your own back yard -- can yield a wealth of seasonal fun.

“Fall walks are a terrific way to collect, identify and press leaves,” says Wendy Hogan, Kids’ Exchange guide at about.com. “It’s a great way to save your fall memories and learn about the different types of trees and leaves in your neighborhood.”

To press leaves, about.com offers these instructions:

• Step 1: Collect different varieties and colors of leaves while walking around in your neighborhood, avoiding any that are rotting or moldy. Do not take leaves from private property without permission.

• Step 2: Make sure the leaves are flat and dry before pressing them. Place them between two sheets of newspaper and then under several heavy books. Leave them for 24 hours.

• Step 3: Under adult supervision, place the flattened and dried leaves between two sheets of waxed paper. Gently press the entire surface, slowly, with a medium-hot iron. Repeat with additional leaves. Allow to cool before touching.

• Step 4: Show off your collection. Trim around the edges and affix to cards, place them in albums with tags identifying them or attach a string and hang them in the window as a suncatcher.

Here are some more suggestions for fall activities, these from FamilyFun (family.go.com):

• Give your kids a blank notebook so they can keep an “autumn journal” to track temperature and weather changes. When did the leaves first begin changing color? Provide crayons so they can make sketches and drawings of the changing leaves, or leaf rubbings by placing a leaf under a sheet of paper and rubbing over it with a crayon.

• While taking a stroll to enjoy autumn’s splendor, give your

This is theReason

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2 Balanced Living Fall 2010

children a paper bag to collect treasures they fi nd along the way -- nuts, leaves, seed pods.

• You can also preserve the season by making autumn place mats. Take the leaves your children have collected and arrange them on a piece of a paper with a photo. Include the date and other informati on before laminati ng it with clear contact paper.

Hi�ingFor the more ambiti ous, a hiking trip to a local state park is a great way to enjoy the change in the weather. Remember to take the proper safety precauti ons and follow trails appropriate for the skill levels of both you and your children.

Here are a few additi onal hints and safety ti ps from the Appalachian Search and Rescue Conference and the Nati onal Park Service:

• Dress for the weather. • Let someone know where you’re

hiking and when you plan to return.

• Wait for one another at forks or juncti ons in the trail.

• Bring plenty of water.

Whether hiking or just walking through your own back yard, Ms. Hogan says to collect some of nature’s treasures. “While on your walks, be sure to pick up pinecones, acorns, raffi a and diff erent types of leaves to make craft s with,” she says.

“The fall migrati on of birds can be viewed during walks, too,” Ms. Hogan says.

CampingCamping is a great way for the family to spend ti me together -- without the distracti ons of the television, telephone and video games. Family campgrounds are located throughout the United States. They can oft en make

even a 30-minute drive from home seem like another world.

Remember to take along the basics when going camping. The Nati onal Park Service, through Shenandoah Nati onal Park, off ers this list of items: food, tent(s), insect repellent, maps, sleeping bags and clothing (including rain gear, just in case). And don’t forget the fi rst aid kit.

If you don’t want to venture far from home, you can sti ll “rough it” in your own back yard. The grill is a great place to roast marshmallows.

Even camping in your living room can be a treat. Mike and Amy Nappa of nappaland.com suggest placing sleeping bags around the room, then telling stories around a “campfi re” -- several fl ashlights ti ed together. Eati ng beans and hot dogs for dinner will also add to the mood.

Fairs and Festi�alsAutumn is the ti me when most counti es and states have their fairs. Both an educati onal and recreati onal experience, fairs off er something for most everyone, including craft exhibits, animal exhibits and games.

In additi on, citi es and towns across America hold a variety of festi vals to celebrate everything from regional heritage to barbecue.

Contact your local chamber of commerce or state tourism board to fi nd out what events are scheduled for your area.

Other Fun Acti�itesShort, simple trips to farms and orchards can also be fun for families. “Of course, what would fall be without a trip to the pumpkin farm?” asks Ms. Hogan. “Kids can pick out their own pumpkins for Halloween and carve them themselves -- with some help.”Ms. Hogan adds that there are plenty of family-oriented Halloween events in almost every community, such as haunted house tours. “Or you can make your own haunted house,” she suggests.

“If there are apple farms in the area, a trip to one in the fall is a great ti me to pick your own apples,” Hogan conti nues. “Then come home and bake special apple treats and mull some cider.”

Krames Staywell

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Ma�e Intimacy a PriorityWith busy schedules and multi ple demands, it’s easy to let your need for inti mate contact with your spouse slide; but inti macy strengthens a relati onship like nothing else can. No matt er how busy you are with work and family obligati ons, spend at least one hour of private ti me with your spouse every day. Even if you don’t have ti me for romance, use the ti me to talk about the successes and frustrati ons of your day.

Find a Good Time to Tal� a�out Difficult Su��ectsWhen you have something diffi cult to talk about, check with your mate for a specifi c ti me to discuss it. Resist the temp-tati on to talk when he or she walks in the door aft er a hard day at work. Try choosing a subject you want to discuss, and both of you write about it for 10 minutes; then talk about it for 10 minutes. Make sure you sti ck to the ti me frame. If you need more ti me, agree on when you can talk about it again.

Focus Your ConcernsThink about what you want to say before you begin to talk. With sensiti ve topics, it might be tempti ng to avoid talking about what’s on your mind. Get right to the point and aft er you’ve stated your request, listen closely to your spouse’s reply. Stay focused on fi nding soluti ons to problems rather than on emphasizing diff erences.

Let Both Sides Be HeardWhen you have a disagreement, remember that both of your needs are important. Use a fi rm and gentle tone of voice in stati ng what you need, why you need it and what you want your mate to do. However, try not to elevate your needs above your spouse’s. Listen and show that you see things from your spouse’s perspecti ve.

Be Honest But Not AccusatoryIt’s easy to blame the other person when you’re angry or hurt, but blaming only invites retaliati on. Talk about your feelings instead. For instance, avoid saying “You ruined the plans again. You’re always late.” Instead, using “I” state-ments, say: “I’m very disappointed that you were late. I was counti ng on you to be home in ti me.” This approach is less likely to provoke a defensive response and more likely to encourage an open discussion.

Value Your DifferencesSometi mes the diff erences in your temperaments and com-municati on styles will be more evident than your similari-ti es. When you feel this way, how and what you commu-nicate to your spouse will determine how eff ecti vely you solve your problems. Appreciate your diff erences and you’ll learn to work together bett er.

Parlay Internati onal ©2010

Communicating Effectively with Your Spouse


Stress can make you feel drained, anxious, even depressed. And while there are several ways to

manage runaway stress, none is as en-joyable and eff ecti ve as a regular exer-cise routi ne.

“Numerous studies have shown exer-cise provides excellent stress-relieving benefi ts,” says Cedric Bryant, chief ex-ercise physiologist for the American Council on Exercise (ACE). “And let’s face it, we all could do with less stress in our lives.”

How it Wor�sExercise causes the brain to release en-dorphins, opium-like substances that ease pain and produce a sense of com-fort and euphoria. It also encourages the nerve cells in the brain to secrete other neurotransmitt ers, such as sero-tonin, dopamine, and norepinephrine, which improve mood.

Defi ciencies of these substances, par-ti cularly serotonin, have been linked to symptoms of depression, anxiety, im-pulsiveness, aggression, and increased appeti te. According to a study pub-

lished in the Archives of Internal Medi-cine, when depressed people exercise, they increase their levels of these nat-ural anti depressants.

According to the Nati onal Insti tutes of Health (NIH), exercise also improves people’s ability to relax and sleep, pro-motes self-esteem, and enhances en-ergy, concentrati on, and memory.

Exercise also provides an outlet for negati ve emoti ons, such as frustrati on, anger, and irritability, thereby promot-ing a more positi ve mood and outlook.

Moderate exercise done regularly in-terrupts the cyclic thinking process associated with depression. A per-son who is worried about a parti cular problem may dwell at length on the problem, bringing on more worry. De-pression deepens the worry, in a de-scending cycle. Exercise can break the cycle.

Finally, exercise helps you take ti me for yourself. “Whether you exercise alone or with a friend, it’s important to take ti me for yourself during stressful peri-

ods,” says Mr. Bryant. “In this way, exercise func-ti ons as a positi ve distrac-ti on from the problems of the day that are causing your stress.”

Stress-Reduction Mo�esAlmost any exercise can provide stress relief, but the following guidelines can help you fi nd those likely to be more eff ecti ve for you.

Choose an exercise you enjoy. The kinds of acti vi-ti es you choose depend on your physical ability as well as your preferences.

“It’s important to choose acti viti es that are acces-

sible and feasible for you to do regu-larly,” says Mr. Bryant. “You also need to determine if you want to play com-peti ti ve sports, such as basketball or tennis, or if you’d rather do noncom-peti ti ve acti viti es, such as walking, bi-cycling, or taking an aerobics class.”

You also should consider whether you want to do your exercise routi ne on your own or with others.

Exercise every day if you can. The U.S. Surgeon General’s Report on Physical Acti vity and Health recommends 30 minutes of acti vity on most, if not all, days of the week. “You’ll benefi t from exercising three to fi ve ti mes a week, but you’ll see more consistent stress reducti on if you can be physically ac-ti ve every day,” says Mr. Bryant.

Consider mind/body acti viti es. In yoga and tai chi, your mind relaxes pro-gressively as your body increases its amount of muscular work. “If you’re att racted to a spiritual component, these forms of exercise are eff ecti ve for honing stress-management and re-laxati on skills,” says Mr. Bryant.

Managing Stress with exercise

Fall 2010 Balanced Living 5Wellness Library Health Ink and Vitality Communicati ons ©2010

It’s 11 a.m., the turkey is sti ll fro-zen, the in-laws are pulling into the driveway and you sti ll haven’t set

the table. Is this what Thanksgiving is all about? If you’re feeling the pres-sure to have everything just right, take a few minutes to read over the follow-ing ti ps that will (we hope) help put the “happy” back into the holidays.

Plan - But Not Too Much“I think part of the problem with holi-day stress is when the holidays are re-ally blown out of proporti on and peo-ple start preparing for them so far in advance,” says Carol Goldberg, Ph.D., a clinical psychologist and president of Getti ng Ahead Programs, a New York-based corporati on that conducts work-shops on wellness and stress manage-ment. “Advance preparati on is nice,

but it shouldn’t take over your whole life. You shouldn’t be so focused that aft erward you’re going to feel some-what let down because the celebrati on didn’t match your expectati ons.”

Put it in Perspecti�e“I think it’s important to put the holi-days into perspecti ve,” says Dr. Gold-berg. “Be realisti c. I menti oned that preparati on shouldn’t be such that it

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takes over everything, but you should be prepared.” She suggests making lists -- a diff erent one for each event, celebrati ons and gift s. “That’s anoth-er thing you can do so you won’t feel overwhelmed, and that will reduce your level of stress,” she says.

Share the Wor�If you have people coming over for dinner or a celebrati on and they off er to bring something, let them, recom-mends Dr. Goldberg. “You’ll have less stress and people will feel that they’re doing something worthwhile and use-ful,” she says.

She adds that there’s nothing wrong with buying some of the food, if you can aff ord it, or considering a caterer. “Today, lifestyles are much more pres-sured than they were years ago. We shouldn’t try to replicate the kind of celebrati on we grew up with,” says Dr. Goldberg.

Being the host or hostess during the holidays can be a stressful role. Dr. Goldberg suggests sharing prepara-ti on and cleanup with others. “Hiring help if you can aff ord it can make cel-ebrati ons less stressful. Otherwise, if guests ask how they can help, see if a few could arrive earlier to help set the table or stay aft erwards to help with the cleanup,” she says. “It’s very hard to get up the next day to a dirty kitchen with all kinds of food already caked on. Let them know in advance so they can set their schedule accordingly.”

Start New Traditions“Ask the people coming to your cel-ebrati on what they really want to do,” says Dr. Goldberg. “It’s very pos-sible they don’t want to come and get stuff ed with lots of calories. They might not even want to have turkey -- they may want to have some ethnic food, like Chinese. There’s nothing that says it has to be turkey.”

Although Dr. Goldberg says there is something to be said for traditi on,

not everyone wants the same kind of celebrati on. “Some people might not want to stay home, they might want to go to a restaurant, and there’s noth-ing wrong with that,” she says. “They may not want to sit at home and watch football games, they may want to watch something else or do something else.”

Tra�el WiselyMost everyone wants to go home for Thanksgiving, and most everyone chooses the same day to do it -- the day before the holiday. Dr. Goldberg suggests leaving on Tuesday and re-turning on Saturday to avoid the Wednesday through Sunday crowds. “You may even be able to save some money,” she says.

All in the Family“Another thing which people today fi nd very stressful, because there are so many divorces, is the reconsti tuted family structure,” says Dr. Goldberg. “Holiday ti me tends to be family ti me, so people who are divorced have to face ex-in-laws and ex-spouses, and that can be very diffi cult.” If you’re di-vorced or separated, and your children are splitti ng the holiday between both parents’ homes, make arrangements to pick up or drop them off at a neutral locati on, says Dr. Goldberg.

When it comes to confl icts with par-ents or siblings, Dr. Goldberg says to keep in mind it’s only for a few days. “It’ll be over soon,” she says. “If you see the ti me as limited, it’s easier to take.”

Holidays can be diffi cult ti mes when a close friend or family member has passed away. Setti ng aside some ti me to talk about the deceased person and share memories of them is one way of coping. “But move on,” says Dr. Gold-berg. “Spend maybe a half-hour dis-cussing this person and then stop that conversati on and go on to the rest of the celebrati on.”

If You’re AloneHolidays are also diffi cult for people who are alone. “If people are single or far from their families, they could cel-ebrate with friends. Friends are oft en a substi tute for family,” says Dr. Gold-berg. If you know several other people who are also alone, put together a group and share the holiday together.

“Another thing I think is nice is to vol-unteer for part of the day in a hospital or soup kitchen, because you’re do-ing something worthwhile, and you’re probably not going to feel as sorry for yourself when you see people who are worse off than you,” she says.

E�ercise Away Your Stress“Exercise is a physical outlet for emo-ti onal stress,” says Richard Cott on, an exercise physiologist and former spokesman for the American Council on Exercise. “It’s a form of release.”

Although there isn’t one type of ex-ercise that’s right for everyone, Mr. Cott on says that keeping your body in shape or keeping some level of con-diti oning can be benefi cial when it comes to managing stress. “It’s physi-cal movement to help resolve the distresses that are building within,” he says. “When we keep ourselves in shape, we’re more tuned up and we feel bett er, and when we feel bet-ter, we’re more able to cope with the stresses of the holidays.”

As with other aspects of the holi-days, planning is important with ex-ercise, too. “Preparing the mind can help enormously,” says Mr. Cott on. He warns, however, against making stress-relieving exercises a stress in themselves. “Figure out what’s realis-ti c, when you can and can’t exercise, and do your best to sti ck with that,” he says. “Avoid making the guilt of not ex-ercising an additi onal stress. Plan and make realisti c expectati ons of yourself. It can certainly make a huge diff er-ence.”

Fall 2010 Balanced Living 7

Krames Staywell

Among the essential ingredients of a balanced life are meaningful activity, physical and mental

health, satisfying relationships, and peace of mind. To achieve that balance, you must successfully juggle the demands of your work, personal life, family, and relationships.

“If you’re spending too much time working, and your personal time disappears, it’s likely you’ll become exhausted, stressed, and irritable,” says Bee Epstein-Shepherd, Ph.D., a psychologist in Carmel, California. “Each of us has an average of 112 waking hours a week in which to satisfy all of our responsibilities. The more successful we are at completing our work and taking time for ourselves on a regular basis, the more often we’ll feel satisfied and in control of our lives.”

Professional BalanceDr. Epstein-Shepherd says you should do three things every morning to start your workday with a sense of balance and purpose:

• Eat breakfast• List your daily goals• Determine your top priorities to

plan your day

“When setting your goals for the day, ask yourself, ‘If only one thing could be done today, which activity would it be?’ The answer should be your top priority,” she says. “To build your list, ask yourself, ‘If only one more thing could be done today, what should it be?’ It’s best to prioritize your list according to importance, not how easily a task can be completed.”

You may find you feel out of balance when your workspace is disorganized. The following organizing system can make it easier for you to find things you need when you need them:

• Arrange a specific place for files and tools and put them back after you use them.

• Don’t use your desktop for storage. It should hold only those items you use every day.

• Create a workable filing system to avoid paperwork pileup.

• Use color coding. It makes any item easier to find.

• Don’t save everything you think you might need someday. Clutter makes it more difficult to find what you really need.

• During the last ten minutes of every workday, make a list of

what you have accomplished. “Give yourself credit for what you get done each day, and you’ll go home with a sense of completion instead of frustration about what you didn’t get done,” Dr. Epstein-Shepherd says.

• Then, outline what you need to tackle tomorrow.

• Finally, make a list of the work-related problems you could be taking home. “Then tear up the list and throw it away to rid your mind of unfinished business and worries,” she says. “Doing so will help you make a clean transition to your personal and home life.”

Personal BalanceThe greatest challenge for many of us is to carve out time for ourselves despite the unceasing demands of work, family, and relationships. “But it’s imperative you make time for rest and relaxation,” Dr. Epstein-Shepherd says.

Begin by setting aside the equivalent of an hour a day in which you do things you want to do. You can schedule that hour before or after work. Treat these appointments with yourself with as much respect as you would a meeting with a client or supervisor. Studies have found that people who take time for physical and mental rejuvenation accomplish more and are happier than those who don’t take the time.

Creative people often get their best ideas while taking a walk, gardening or taking part in activities not related to work. “People who use their evenings, weekends, and vacations for personal rejuvenation are more energetic and productive at work and play because they’re living a life that is in balance,” Dr. Epstein-Shepherd says.

Wellness Library Health Ink and Vitality Communications ©2010

Balancing Your Two Lives -

Home&Work


Seasonal RecipeButternut Squash and Apple Soup

• 1 medium butt ernut squash• 1 acorn squash• 3 tablespoons olive oil• 1 large onion, chopped• 3 garlic cloves, minced• 1 tablespoon minced fresh ginger• 1 teaspoon curry powder• 2 Granny Smith apples, peeled

and cubed

• 1/3 cup apple cider• 1/3 cup vinegar• 5 cups vegetable stock• 1 teaspoon salt• Fresh-ground black pepper to

taste• Pince cayenne (opti onal)• Greek yogurt (for topping-

opti onal)

1. Preheat oven to 400F. Halve the squash and lay them cut side down on baking sheets. Roast them for 45 min-utes or unti l the fl esh is soft . Let squash cool about 15 minutes then scoop out and discard the seeds. With a large spoon, scoop the squash fl esh into a bowl.

2. Heat the oil in a medium saucepan over medium heat. Add the onion. Saute for 5 minutes, sti rring frequently unti l soft ened. Add the garlic, ginger, and curry powder and cook, sti rring constantly, for 1 minute. Add the apples, apple cider, and vinegar, and simmer for 10 minutes, unti l the apples have soft ened.

3. Puree the squash and vegetable stock in batches in a blender. Transfer the squash mixture to a large saucepan, then puree the apple/cider/vinegar mixture, and add to the pureed squash.

4. Heat the soup of medium heat, without boiling, and season with the salt, pepper, and, if you like, cayenne. Ladle the soup into bowls and serve immediately. If desired, top with a dollop of Greek yogurt for a creamier texture.

Ingredients

Preparation

Celebrate the cool fall nights with this creamy soup packed with Vitamin A.


More Produce in Season...

sweet potatoesbrussels sprouts

mushrooms applespomegranate

pearsleeks caulifl ower

potatoes

broccoli grapes

Ta�e Ad�antage of Heat From the SunOpen curtains on your south-facing windows during the day to allow sunlight to naturally heat your home, and close them at night to reduce the chill you may feel from cold windows.

Co�er Drafty Windows• Use a heavy-duty, clear plasti c sheet on a frame or tape

clear plasti c fi lm to the inside of your window frames during the cold winter months. Make sure the plasti c is sealed ti ghtly to the frame to help reduce infi ltrati on.

• Install ti ght-fi tti ng, insulati ng drapes or shades on win-dows that feel draft y aft er weatherizing.

• Find out about other window treatments and coverings that can improve energy effi ciency.

Ad�ust the Temperature• When you are home and awake, set your thermostat

as low as is comfortable.

• When you are asleep or out of the house, turn your thermostat back 10°–15° for eight hours and save around 10% a year on your heati ng and cooling bills. A programmable thermostat can make it easy to set back your temperature.

• Find out how to operate your thermostat for maximum energy savings.

• Also see ENERGY STAR's June 5, 2008, podcast for video instructi ons on operati ng your pro-grammable thermostat.

Find and Seal Lea�s• Seal the air leaks around uti lity cut-throughs for pipes

("plumbing penetrati ons"), gaps around chimneys and recessed lights in insulated ceilings, and unfi nished spaces behind cupboards and closets.

• Find out how to detect air leaks. • Learn more about air sealing new and existi ng

homes.

Stay Warm, Save Money

No-Cost and Low-Cost Tips to Save

Energy This Winter

Here you’ll fi nd strategies to help you save energy during the cold winter months. Some of the ti ps below are free and can be used on a daily basis to increase your savings; others are simple and inexpensive acti ons you can take to ensure maximum savings through the winter.

If you haven’t already, conduct an energy assessment to fi nd out where you can save the most, and consider making a larger investment for long-term energy savings. Also check out no-cost and low-cost ti ps to save energy during the spring and summer.


The Weatherization Assistance Program (WAP) enables low-income families to permanently reduce their energy bills by making their homes more energy efficient. Funds are used to improve the energy performance of dwellings of needy families using the most advanced technologies and testing protocols available in the housing industry. The U.S. Department of Energy (DOE) provides funding to states, U.S. overseas territories, and Indian tribal govern-ments, which manage the day-to-day details of the pro-gram. These governments, in turn, fund a network of local community action agencies, nonprofit organizations, and local governments that provide these weatherization ser-vices in every state, the District of Columbia, U.S. territo-ries, and among Native American tribes.

The energy conservation resulting from these efforts of state and local agencies helps our country reduce its de-pendence on foreign oil and decrease the cost of energy for families in need while improving the health and safety of their homes. During the past 33 years, WAP has provid-ed weatherization services to more than 6.4 million low-income households. Families receiving weatherization ser-vices see their annual energy bills reduced by an average of about $437, depending on fuel prices. Because the en-ergy improvements that make up weatherization services are long lived, the savings add up over time to substantial benefits for weatherization clients and their communities, and the nation as a whole.

For more information, visit:http://www1.eere.energy.gov/wip/wap.html

• Add caulk or weatherstripping to seal air leaks around leaky doors and windows.

• Find how to select and apply the appropriate caulk.

• Learn how to select and apply weatherstrip-ping.

Maintain Your Heating Systems• Schedule service for your heating system.

• Find out what maintenance is required to keep your heating system operating efficiently.

• Furnaces: Replace your furnace filter once a month or as needed.

• Find out more about maintaining your furnace or boiler.

• Wood- and Pellet-Burning Heaters: Clean the flue vent regularly and clean the inside of the appliance with a wire brush periodically to ensure that your home is heated efficiently.

• Find other maintenance recommendations for wood-burning and pellet-burning appliances.

Reduce Heat Loss from the Fireplace• Keep your fireplace damper closed unless a fire is go-

ing. Keeping the damper open is like keeping a window wide open during the winter; it allows warm air to go right up the chimney.

• When you use the fireplace, reduce heat loss by open-ing dampers in the bottom of the firebox (if provided) or open the nearest window slightly—approximately 1 inch—and close doors leading into the room. Lower the thermostat setting to between 50° and 55°F.

• If you never use your fireplace, plug and seal the chim-ney flue.

• If you do use the fireplace, install tempered glass doors and a heat-air exchange system that blows warmed air back into the room.

• Check the seal on the fireplace flue damper and make it as snug as possible.

• Purchase grates made of C-shaped metal tubes to draw cool room air into the fireplace and circulate warm air back into the room.

• Add caulking around the fireplace hearth. • Find out more techniques to improve your fire-

place or wood-burning appliance's efficiency. • Learn tips for safe and efficient fireplace instal-

lation and wood burning.

Lower Your Water Heating CostsWater heating can account for 14%-25% of the energy con-sumed in your home. • Turn down the temperature of your water heater to

the warm setting (120°F). You'll not only save energy, you'll avoid scalding your hands.

• Find other strategies for energy-efficient water heating.

Lower Your Holiday Lighting Costs• Use light-emitting diode—or "LED"—holiday light

strings to reduce the cost of decorating your home for the winter holidays.

• Learn about the advantages and potential cost savings of LED holiday light strings.

• Find manufacturers and brands of ENERGY STAR®-qualified decorative light strings.

U.S. Department of Energy

Weatherization assistance Program

Yoga -- think of it as controlled stretching with a dash of meditati on -- has caught the fancy of Americans from ages 19 to

90. Originati ng in India and a traditi onal part of the Hindu religion, the goal of yoga is peaceful-ness of body and mind. There are several types of yoga; some focus on slow stretching, others are fast paced exercise programs. The most com-mon type practi ced in the U.S. is hatha yoga. Hatha yoga combines breathing exercises and physical postures.

According to health care providers who recommend it for their healthy pati ents, yoga:

Increases Fle�i�ilityHatha yoga postures are held for varying lengths of ti me us-ing gravity, leverage and tension to stretch and tone mus-cles. By stretching muscles, ligaments and tendons, yoga improves fl exibility, a vital but oft en neglected ingredient of fi tness.

Reduces StressThe deep breathing and meditati on characteristi cs of yoga help reduce stress, relax the body, and increase circula-ti on. A study published in the Journal of the Royal Society of Medicine found that a 30-minute yoga routi ne increased volunteers’ percepti ons of mental and physical energy and

oga -- think of it as controlled stretching with a dash of meditati on -- has caught the fancy of Americans from ages 19 to

90. Originati ng in India and a traditi onal part of the Hindu religion, the goal of yoga is peaceful-ness of body and mind. There are several types of yoga; some focus on slow stretching, others are fast paced exercise programs. The most com-mon type practi ced in the U.S. is hatha yoga. Hatha yoga combines breathing

According to health care providers

YogaThe Ancient Art of Stretching


Wellness Library Health Ink and Vitality Communicati ons ©2010

Yoga’s Ancient HistoryYoga was fi rst practi ced in India at least 3,000 years ago. But it was not unti l 1893 that yoga offi cially arrived in the West following a speech in Chicago by a young Indian monk, Swami Vivekananda, who spoke of yoga’s philosophy of har-mony and balance.

The word yoga, in fact, comes from a Sanskrit word mean-ing “yoke” -- to bring together. In the West, hatha yoga -- the yoga of physical postures -- is the most popular of the discipline’s many forms.

Yoga reduces stress, and helps relax not only the body, but also the mind. Research has found that stress is a contribut-ing factor in disease.

It’s easy to try a few elementary yoga poses. Just make sure you work at your own pace and only stretch as far as you feel comfortable. Some yoga postures can put strain on joints and the back. Check with your health care provider before beginning especially if you have joint problems, a history of low back or neck pain, heart disease, high blood pressure and osteoporosis. A yoga session starts out slowly with a period of quiet calming, followed by a warm-up. From there you move through a series of postures, then fi nish with a period of quiet relaxati on. Experiment with the beginning poses described below, using a pillow to help you sit on the fl oor, a ti e to help you reach your feet, or a wall for extra support for your back.

Forward E�tensionStand straight with your feet together. Breathe deeply and lift your arms overhead,

stretching the enti re trunk up. Bend forward from the hips, placing your hands on your

knees or shins. Stretch the bel-ly, chest, and head toward the

legs. Hold for 20-30 seconds and in-hale to come up. Relax.

Co�raLie face down, forehead against the fl oor. Place your hands under your shoulders with your elbows tucked against your body. Spread your fi ngers. As you breathe in, raise your head and upper chest off the ground, then push against the fl oor with your hands, arching up unti l your navel is almost off the fl oor. Arch your head

and neck backward. Conti nue to breathe. Hold for 20-30

seconds. Slowly reverse unti l your body is fl at on the fl oor.

Relax.

Head to Knee PoseSit straight with your legs in front of you (place a pillow beneath your hips for additi onal comfort). Bend your left leg, bringing the sole of your left foot to the inside of your right thigh. Stretch your arms overhead. Bend forward from the hips, extend-ing toward the right leg. Conti nue to breathe. Hold for 20-30 seconds and inhale when coming up. Repeat on the other side.

Ready to Try It?

stretching the enti re trunk up. Bend forward from the hips, placing your hands on your

knees or shins. Stretch the bel-almost off the fl oor. Arch your head

and neck backward. Conti nue to breathe. Hold for 20-30

seconds. Slowly reverse unti l your body is fl at on the fl oor.

Relax.

ly, chest, and head toward the legs. Hold for 20-30 seconds and in-

4. Thoroughly cooking a problem food will eliminate the chance of it causing an allergic reacti on.

a. Trueb. False

Answers found on the following page...

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Food allergyQuiz

1. Although many people think they or their families have food allergies, only about three percent of children have proven allergies to food.

a. Trueb. False

2. A food intolerance is potenti ally more serious than a food allergy.

a. Trueb. False

3. True food allergies tend to run in families with food allergies -- or families with other kinds of allergies, such as hay fever or asthma.

a. Trueb. False

5. An allergic reacti on to food can conti nue for up to eight hours.

a. Trueb. False

6. Although an allergic reacti on to peanuts can be serious or even fatal, children oft en outgrow this allergy.

a. Trueb. False

7. People who are allergic to ragweed should avoid eati ng cantaloupe, par-ti cularly during ragweed season.

a. Trueb. False

8. Someti mes a case of food poison-ing can mimic the symptoms of a food allergy.

a. Trueb. False

9. Milk and milk products are another common cause of food allergies.

a. Trueb. False

10. The only way to treat a food allergy is through food avoidance.

a. Trueb. False


1. True. And among adults, the incidence of clinically prov-en food allergies drops to about one percent of the popula-ti on.

2. False. A food allergy, or hypersensiti vity, is an abnormal response to a food that is triggered by the immune system. The immune system is not responsible for the symptoms of a food intolerance, even though these symptoms can re-semble those of a food allergy.

It is extremely important for people who have true food allergies to identi fy them and prevent allergic reacti ons to food because these reacti ons can cause devastati ng illness and, in some cases, be fatal.

3. True. Also, someone with two allergic parents is more likely to develop food allergies than someone with one al-lergic parent.

4. False. Food allergens (the food fragments responsible for an allergic reacti on) are proteins within the food that usually are not broken down by the heat of cooking or by stomach acids or enzymes that digest food. As a result, they survive to cross the gastrointesti nal lining, enter the blood-stream, and go to target organs, causing allergic reacti ons throughout the body.

5. False. An allergic reacti on can start within a few minutes to an hour aft er you eat, and the symptoms can change as the food passes through the body. A person may fi rst expe-

rience itching in the mouth as he or she starts to eat the food. Aft er the food is digested in the stomach, abdominal symptoms such as vomiti ng, diarrhea or pain may start. When the food al-lergens enter and travel through the bloodstream, they can cause a drop in blood pressure. As the allergens reach the skin, they can induce hives or ecze-ma, or when they reach the lungs, they may cause asthma.

6. False. Children are more likely to outgrow allergies to milk or soy than al-lergies to peanuts, fi sh or shrimp.

7. True. This is called "cross-reacti vity." People with rag-weed allergies oft en fi nd that eati ng cantaloupe will pro-duce an intense itching in the mouth. Another example of cross-reacti vity: A person allergic to shrimp may also be al-lergic to lobster, crab and crayfi sh.

8. True. Bacterial contaminati on in meat can cause what appears to be an allergic reacti on -- but it's really a form of food poisoning. Also, foods such as wine and cheese contain high levels of a chemical called histamine, which produces an allergic-like reacti on in some people. This reacti on is called histamine toxicity.

9. False. This reacti on is really a food intolerance called lactase defi ciency, aff ecti ng at least one out of 10 people. Lactase, an enzyme in the lining of the gut, breaks down lac-tose, which is in milk. If a person does not have enough lac-tase, the body cannot digest the lactose in most milk prod-ucts. Instead, the lactose is used by bacteria, gas is formed, and the person experiences bloati ng, abdominal pain and someti mes diarrhea.

10. True. Once a pati ent and the pati ent's doctor have identi fi ed the food to which the pati ent is sensiti ve, the food must be removed from the pati ent's diet. To do this, pati ents must read lengthy, detailed ingredient lists on each food they are considering eati ng. Many allergy-producing foods such as peanuts, eggs and milk can appear in a variety of foods. Peanuts, for example, are oft en used as a protein source and eggs are used in some salad dressings.

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QuizAnswers


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Fall 2010 Balanced Living

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