T.H.A.N.K.S. for the Holiday

As you sit down around the table and give thanks for your family and friends, be sure to also give thanks for your health. Whether you have lifestyle changes you are struggling to make, have successfully made a healthy transition, or have not even considered the importance of healthy living, use this opportunity to appreciate yourself. The best way to appreciate yourself, your body, and your health, is to treat yourself right, and by modeling that behavior so your children and other family members will see that they can make healthier choices as well.

Here are six ways to give T.H.A.N.K.S this year from the Alliance for a Healthier Generation:

T—Trade. If you are cooking for your family, trade fattening ingredients for healthier alternatives. Reduce the use of oil and butter in baked goods, and use olive oil instead of vegetable oil. Olive oil has a lower content of unhealthy fats and even provides some health benefits.
H—High fiber. Start your Thanksgiving with a high-fiber breakfast. Skipping breakfast in an attempt to “save room” will only lead to over indulgence. Eggs, whole-grain items and fruit will keep your body satisfied and your metabolism steady in the hours leading up to your Thanksgiving meal.
A—Add dessert. Eliminating your favorite dessert around the holidays is painful and unnecessary, so add some to your plate! What is important is portion control. Take a smaller serving and be sure to scout out the dessert table before choosing so you don’t go back for that second dessert you overlooked the first time around.
N—No excuses. Cold weather is no excuse for sitting on the couch after dinner. If it isn’t warm enough for a family football game or other outdoor activity, plan something indoors. Games such as Twister, Charades and Simon Says can be fun for the whole family and will get everyone moving!
K Keep Moving. Keep the whole family up and moving by making table clean-up fun! Instead of immediately retreating to the television, turn off the TV and turn on some of your favorite music while you and your loved ones clear the table and wash the dishes.
S— Stop stuffing. Stuff the turkey, not yourself! If you eat slowly and talk with other guests between bites, your food will fill you up before you get the chance to stuff yourself. It is important to acknowledge when you are full—there is no need to store up food for the winter!

https://www.healthiergeneration.org/news__events/2016/10/06/862/give_thanks

 

Join the Drumstick Dash – A Great Community Cause

Join us this Thanksgiving in Broad Ripple for the 15th annual Wheeler Mission Drumstick Dash presented by Huntington Bank!  All proceeds provide meals and care for homeless men, women, and children in our community.  For the safety of all participants, please no pets or skates…or pets on skates!

 Thanksgiving Morning / Broad Ripple, IN

Thursday – November 23, 2017
9:00 a.m. – 4.6 Mile and 2.75 Mile Start
10:30 a.m. – Lil’ Gobbler’s Run

Race begins on Broad Ripple Ave. in front of Broad Ripple High School.
Click here for a course map!

Pre- and Post-Race Party @ Broad Ripple Station Parking Lot
Race Day morning
1055 Broad Ripple Ave, Indianapolis, IN 46220


If you are walking the race, please be courteous to the runners and line up towards the back.

Please be courteous to the Broad Ripple neighborhoods and residents.

Please seed yourself based on your actual run/walk pace.
If you are pushing a stroller, we ask that you begin toward the back.
Both the 4.6- and 2.75-mile courses are timed. Remember to bring your bib!

For everyone’s safety and enjoyment, please no pets or skates.

Registration Info

 (Children ages 7 and under are always free)

November 12 – November 20
Late Rate: $40
Late Children’s Rate (ages 8-12): $30
Late Friends & Family Rate: $35

November 22nd at Expo if available. Not Guaranteed.
Super Late Rate (If available. Not guaranteed.): $45
No Children’s Rate
No Friends & Family Rate

Before You Snack…

 

Some Healthier Snack Ideas:

  • Apples, bananas, berries, cantaloupe, grapes, melon, oranges, pineapple, apricots, blueberries, cranberries and raisins
  • Bell peppers, carrots, celery, cherry tomatoes, snap peas, zucchini and cucumbers
  • Oatmeal
  • Whole grain crackers and pita chips
  • Hummus, salsa, bean dip, nut butter, baba ganoush and yogurt
  • Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts

http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_481049.pdf

 

 

Holiday Stress-Depression: Coping Tips Part 1

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

The holiday season often brings unwelcome guests — stress and depression. And it’s no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.

But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

When stress and depression are at their peak, it’s hard to stop and regroup.  Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.

Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.

Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

Free Classical Chamber Concert

Add some notes of solitude to a Sunday afternoon:

Adults and families are invited to experience the dynamic world of chamber music with members of the Indianapolis Symphony Orchestra. This program will be held in Central Library’s Clowes Auditorium. This program is made possible by Friends of the Library through gifts to The Indianapolis Public Library Foundation.

   Sunday, November 12, 2017, 2-4 PM
   FREE
File:Indianapolis Central Library (3439675027).jpg

http://www.downtownindy.org/events/975/classical-concerts-at-central/

Pumpkin Dip

Apple Wedges With Pumpkin Almond Butter Dip

Breakfast is a snap with this simple dip:

  • 1/2 c pumpkin puree (canned or from scratch)
  • 1/3 c almond butter (or crunchy peanut butter)
  • 2 T maple syrup
  • 1/3 t. cinnamon
  • 24 slices of apples

Complete this Healthy Plate: Add a glass of skim milk and whole grain toast.

 

 

 

 

To Improve Your Health, Practice Gratitude

A daily gratitude practice has been shown to significantly increase your happiness — and your physical health. Practicing gratitude improves sleep, boosts immunity and decreases the risk of disease.

By Amit Sood, M.D.

Ever wish there were a magic pill you could take to boost your energy levels, improve your mood, help you sleep better, increase your kindness and even help you make more money? Unfortunately, no such pill exists, but there is a way you can reap these benefits — without a visit to the doctor’s office.

 The secret? A daily gratitude practice. Indeed, counting your blessings each day has been shown to significantly increase your happiness — and your physical health. In addition to helping you get more sleep, practicing gratitude can boost your immunity and decrease your risk of disease.

Here are a few tips to help you get started:

  • Keep a gratitude journal. Write in a gratitude journal every day. Jot down quick notes. They can be as simple as something funny one of your children did or a kind gesture from a stranger at the grocery store. Any positive thoughts or actions count, no matter how small.
  • Use gratitude cues. Any new habit needs reminders, and cues are a great way to stay on course. Keep photos visible of things or people that make you happy. Post positive notes or inspirational quotes on the fridge or by your computer to reinforce feelings of gratitude.
  • Make a gratitude jar. Keep an empty jar, scratch paper and a pen in an accessible place at home. Ask family members to write on a piece of paper one thing that they’re grateful for every day and drop it in the jar. Encourage them to be funny. During dinner or leisure time, take a few of the notes out of the jar and enjoy reading one another’s thoughts.

The goal is to move your mind from thinking about gratitude occasionally to making it second nature. Eventually, you’ll lower your gratitude threshold so that you’re grateful for little things — and you’ll learn how to sprinkle a little gratitude throughout your day.

Experiments

  1. Think of one thing or person you’re grateful for when you wake up in the morning and before you go to sleep at night.
  2. Use meditation as an opportunity to practice gratitude. Take a few minutes each day to close your eyes, breathe in and out slowly, and focus your mind on positive thoughts.
  3. Feeling uninspired at work? Find one thing you’re grateful for about your job each day. It can be as simple as appreciating lunch with a friendly colleague.

 

Spicy Foods May Help Decrease Sodium Intake

Adding some spice to food may make you more aware of the taste of salt, a new study suggests.

The findings, published Tuesday in the journal Hypertension, indicates that eating spicy foods may help us consume less salt — and, ultimately, lower blood pressure.

According to the World Health Organization, people are eating too much salt across the globe, increasing the prevalence of high blood pressure, heart disease and stroke.

That problem prompted Zhiming Zhu, M.D., a professor of cardiovascular medicine and metabolism at the Chongqing Institute of Hypertension in China, to study alternative ways to reduce salt intake.

He and his colleagues decided to specifically focus on spicy food.

For more information go to:  https://news.heart.org/spicy-foods-may-heighten-perception-salt/

Using the Power of Music to Promote Health – Spirit and Place Festival

When and Where:
Thursday, November 9, 2017 6:30 PM – 8:00 PM
at Sidney & Lois Eskenazi Hospital
Eli Lilly and Company Foundation Concourse, 720 Eskenazi Avenue, Indianapolis, IN
Special Venue Instructions: Parking is available in the Eskenazi Health Parking Garage, which is accessible from Eskenazi Avenue. 

Event Description:   FREE

High-quality healthcare combines with the power of music to heal the whole person – mind, body, and spirit – at Eskenazi Health. Learn how music has the power to enhance health while enjoying a performance from the Indianapolis Children’s Choir.

We turn to the power of music for inspiration, comfort and entertainment, but music can also provide a powerful healing influence. In fact, music has proven to be effective in treating a wide variety of conditions, from stress and depression, to addiction and pain management, to healing and recovery after surgery. This event will have a panel of experts, featuring Marianne Tobias, founder of the music program at Eskenazi Health and ISO Musicologist, ISO concertmaster Zachary DePue, and CEO of Eskenazi Health Lisa Harris, M.D. discussing their thoughts on the power of music, with a particular focus on music’s role in the healing process. The panel will be followed by a special performance by the Indianapolis Children’s Choir (ICC), including a song performed jointly with Zachary DePue. Together, Eskenazi Health, ICC, and the panel of experts will demonstrate the power of music to transform lives with a backdrop of the inspiring environment of Sidney & Lois Eskenazi Hospital.

Walk-ins welcome, but RSVPs encouraged by Nov. 8 due to limited seating.

Presented by Marianne Tobias Music Program at Eskenazi Health and the Indianapolis Children’s Choir.

Winter Car Survival Kit

 

Everyone should carry a Winter Survival Kit in their car. In an emergency, it could save your life and the lives of your passengers. Here is what you need:

  • a shovel
  • windshield scraper and small broom
  • flashlight with extra batteries
  • battery powered radio
  • water
  • snack food including energy bars
  • raisins and mini candy bars
  • matches and small candles
  • extra hats, socks and mittens
  • First aid kit with pocket knife
  • Necessary medications
  • blankets or sleeping bag
  • tow chain or rope
  • road salt, sand, or cat litter for traction
  • booster cables
  • emergency flares and reflectors
  • fluorescent distress flag and whistle to attract attention
  • Cell phone adapter to plug into lighter

Video – How To Make A Winter Car Kit

Winter Survival Kit

How To Make A Winter Car Kit – View/Download Video

Kit tips:

  • Store items in the passenger compartment in case the trunk is jammed or frozen shut.
  • Choose small packages of food that you can eat hot or cold.

911 tips:

  • If possible, call 911 on your cell phone. Provide your location, condition of everyone in the vehicle and the problem you’re experiencing.
  • Follow instructions: you may be told to stay where you are until help arrives.
  • Do not hang up until you know who you have spoken with and what will happen next.
  • If you must leave the vehicle, write down your name, address, phone number and destination. Place the piece of paper inside the front windshield for someone to see.

Survival tips:

  • Prepare your vehicle: Make sure you keep your gas tank at least half full.
  • Be easy to find: Tell someone where you are going and the route you will take.
  • If stuck: Tie a florescent flag (from your kit) on your antenna or hang it out the window. At night, keep your dome light on. Rescue crews can see a small glow at a distance. To reduce battery drain, use emergency flashers only if you hear approaching vehicles. If you’re with someone else, make sure at least one person is awake and keeping watch for help at all times.
  • Stay in your vehicle: Walking in a storm can be very dangerous. You might become lost or exhausted. Your vehicle is a good shelter.
  • Avoid Overexertion: Shoveling snow or pushing your car takes a lot of effort in storm conditions. Don’t risk a heart attack or injury. That work can also make you hot and sweaty. Wet clothing loses insulation value, making you susceptible to hypothermia.
  • Fresh Air: It’s better to be cold and awake than comfortably warm and sleepy. Snow can plug your vehicle’s exhaust system and cause deadly carbon monoxide gas to enter your car. Only run the engine for 10 minutes an hour and make sure the exhaust pipe is free of snow. Keeping a window open a crack while running the engine is also a good idea.
  • Don’t expect to be comfortable: You want to survive until you’re found.

http://readywisconsin.wi.gov/winter/HowToMakeAKit.asp