Delivering high-quality compassionate OB-GYN care for women of all ages

Once Upon a Thigh: September 2009

Table of Contents

• Letter from the Editor
• Elaine's Corner
• Information and Tips You Always Wanted to Know
• Information Regarding H1N1 (Swine Flu) from CDC
• Make Your Own Energy Bars
• Whole Wheat Bread
• Bounce Back (Prevention Magazine, Fall 2009)
• TEXTING and DRIVING
• NEW Information About Exercise and Eating?
• Tell a Friend About This Newsletter

• Average American consumes 31 teaspoons of sugar in one day (if you want something sweet, have it right after a meal when its release will be slowed by the protein, rather than alone, when it will likely make you hungry later).
• A healthy heart can add years and vitality to your life. Come in for a fasting cholesterol (12 hours no food, can drink water, no bottled water). Keep fit with at least 30 minutes of aerobic activity—brisk walking 5 days a week and with foods low in saturated fat, trans fats, cholesterol and sodium. That is a lot to remember.
• Sample a colorful range of fruits and vegetables, different whole grains and an assortment of low-fat cheeses and yogurts. For protein try seeds, nuts and beans of all kinds as an alternative to meat. Be adventurous. Go to www.remedylife.com/Valenti and share a favorite recipe.
• Too much stress can wear anyone down. Fight back with an upbeat attitude, a sense of humor and relaxation strategies. Making time for family, friends, pets, your favorite activities and as many good laughs as possible - they're instant tension relievers. Surround yourself with fun people and you'll reap the benefits.
• You can do a lot to reduce your risk of developing osteoporosis. Protect your bones by getting enough calcium and vitamin D, avoiding excess alcohol, quitting smoking and exercising regularly. Weight training is especially valuable and weight bearing exercises like walking and stair climbing. If you haven't had your Vitamin D levels checked, ask about that at our office.
• Be sure and take a Vitamin B complex or Stress Formula (over the counter), as stress decreases our Vitamin B stores as does metformin (glucophage).
• Exercise reduces the risk of multiple diseases, including several types of cancer. It also strengthens bones and joints, helps lower blood pressure, boosts immunity, improves sleep and more.
• More than half of American women are overweight. If weight is a health concern for you, start by taking steps to lose weight and keep it off. Look and feel your best. We have found that weight loss is more tied to healthy eating than exercise, though both are important. Even a 10% weight loss decreases 20-30 lbs. of pressure off your knees and will lead to feeling better.
• Sticking to an exercise program is difficult. Go to www.remedylife.com/keepitup for more help.
• Great book for anxiety: When Panic Attacks by David Burns.
• As we move into the flu season be sure and get immunized against influenza. We are giving the injections in our office now. Boost your immune system with sufficient sleep, exercise, nutrition and stress control. Washing your hands for 20 seconds is the most important thing you can do to protect against illness.
• Do all you can to protect yourself against breast cancer. Follow the recommended schedule of breast-care screenings. Mammograms are suggested age 40 unless you have a family history of breast cancer.
• Be a role model for your family. Instead of watching TV, suggest a family walk or bike ride. Eat right and provide nutritious meals and snacks. ( I am including a great whole wheat recipe that is quick and easy).
• Go to www.Wellness.com and sign up for free e-mail updates.
• PUT WELLNESS AT THE TOP OF YOUR LIST - You deserve the BEST.

• This was first detected in the US in April, 2009.
• The new virus is similar to influenza viruses that normally occur in pigs (swine) in North America.
• It is contagious and spreads by droplets (coughing and sneezing by people with influenza).
• You can become infected by touching something like a surface with the flu viruses on it and then touching your mouth or nose.
• Signs and symptoms: fever (over 100), cough, sore throat, runny or stuffy nose, body aches, headache, chills, and fatigue.
• You are at high risk if you are pregnant, have diabetes, heart disease, kidney disease, asthma, or neuromuscular disorders or under 5 years of age.
• You can shed the virus from day 1 before getting sick to 5-7 days after you become ill. If you are diagnosed, you should stay home one day after you do not have a fever. Your fever should be gone without the use of a fever reducing medicine.
• Use alcohol based gels rubbing your hands until they are dry or a non-antibacterial soap like GERM X or PURELL.
• Immunizations will be offered free of charge from the Health Department about mid-October - watch for more information.

1. Preheat oven to 325. Line 8x8x2 pan with foil. Lightly coat foil with cooking spray; set aside.
2. In large bowl, combine oats, flour, cereal, and ginger. In small bowl, combine egg, applesauce, brown sugar, honey, and oil. Add to oat mixture; stir just until moistened. Stir in dried fruit bits, sunflower seeds, and walnuts. Press mixture evenly into prepared pan.
3. Bake for 30-35 minutes or until edges are lightly browned. Cool in pan on wire rack. Using foil, lift cookies from pan. Cut into bars.

1. Place 4 1/2 c warm water in bowl (bread maker if you have one)
2. Add to bowl:
   • 1 1/2 tsp salt
   • 2/3 c gluten flour
   • 2/3 c oil
   • 2/3/ c honey
   • 1 1/2 c wheat bran
   • 6 c ground wheat flour and mix
3. Add 2 rounded Tbs. Saf Instant Yeast (no substitutes) - keep yeast in freezer.
4. Add more whole wheat flour until dough pulls away from pan and mix for 8 minutes with mixer or until dough is soft as a baby's bottom (if you are hand mixing).
5. Divide into 3 loaves and put in pans. Cover with towel and let raise 10 minutes.
6. Put in COLD oven, 350 degrees fro 31-33 minutes.

Don't forget to tell a friend about Once Upon a Thigh!