Author Archives: argerlac

Great North Run

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WE CAN’T WAIT TO SEE YOU AT THE STARTING LINE ON MARCH 14TH, 2020!

Over the last 17 years, tens of thousands of feet have crossed the Great North Run finish line. Each crossing marks a personal accomplishment for the participant and reflects great strides made to support students and teachers in Washington Township.

Join us on Saturday, March 14, 2020 at 9:00 a.m. for the Great North Run & Fitness Fair. Whether a seasoned runner or novice walker, there is an event for you! The 10K, 5K and Fun Run are all open to runners and walkers*. After participants cross the finish line, the high school comes to life with dozens of area vendors and free, interactive activities! We hope to see you at the starting line this March!

*10K participants must maintain a 12-minute mile pace
Early-bird pricing is available now (through February), including discounts for families and Washington Township students

https://www.advancementcenterwts.org/2019/12/2020-great-north-run-fitness-fair/

Screen Time and Insomnia: What It Means for Teens Image

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For teenagers, sleep plays a critical role in staying healthy, feeling happy, maintaining good grades, and doing well in sports. But sleep doesn’t come easily for some teens. For those who struggle, it’s important to look at their electronic use. An increased amount of screen time throughout the day has been linked to insomnia and symptoms of depression in adolescents. This can include social messaging, web surfing, watching TV, and gaming, in addition to using the internet for schoolwork. The presence of electronic devices in teenagers’ lives isn’t going anywhere, anytime soon, so it’s important to understand its effects on sleep and how to find a better balance.

The Blue Light Effect

Electronic devices emit an artificial blue light that can suppress the release of the body’s sleep-inducing hormone, melatonin. In turn, this can interfere with the body’s natural internal clock that signals when it’s time to sleep and wake up. The more time teens spend in front of an electronic device, especially in the evening, the greater the delay in the release of melatonin, making sleep a challenge. They may experience problems falling asleep as well as difficulty staying asleep. As a result, these teens sleep fewer overall hours; over time, that sleep deprivation can lead to symptoms of depression.

Getting Back on Track

Limiting overall daily screen time can help improve sleep issues, but most importantly, restricting use right before bed can play a key role in helping teens fall asleep faster and improve sleep quality. Consider setting a digital curfew one to two hours before bedtime (the earlier, the better). Create a sleep-positive bedroom environment by encouraging teens to read before bed rather than texting to wind down. Some parents institute a tech-free bedroom policy—no TV, computer, or smart phone allowed in the sleeping space, at least during the night.

There are many benefits to today’s tech-driven world: Access to more information, the ability to connect with others in an emergency, and a chance to make friends with new people in new places. Managing the amount of time adolescents spend plugged into their electronic devices helps give them the benefits without as many drawbacks, especially when it comes to sleep.

Amazon Bean Soup with Winter Squash and Greens

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Amazon Bean Soup with Winter Squash & Greens

Shaped like a flattened drum, buttercup squash most closely resembles the local squash used in this comforting hearty soup from northern Brazil. It has a dark green peel, a grayish turban-shaped top and dense orange flesh. Hubbard, butternut or delicata squashes could also be used. Instead of the lip-numbing Brazilian green jambu, we have used spinach. For a more festive look, serve in a roasted squash half (see Tip).

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

SERVES PREP TIME TOTAL TIME
8 40 min 1 hr 10 min

Directions

Ingredients

  • 1 tablespoon butter
  • 4 cloves garlic, minced
  • 2 carrots, chopped
  • 1 medium onion, chopped
  • 6 cups reduced-sodium chicken broth
  • 3 pounds buttercup squash, peeled and diced (about 6 cups)
  • 1 plum tomato, chopped
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 15-ounce c pinto or other brown beans, rinsed
  • 10 ounces spinach, stemmed and coarsely chopped
  • 1 lime, cut into wedges

Cooking Instruction

Step 1

Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.

Step 2

Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.

Nutrition

  • Serving: Per serving
  • Calories: 223
  • Carbohydrates: 43g
  • Fat: 3g
  • Protein: 11g
  • Dietary Fiber: 10g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 0g
  • Cholesterol: 8mg
  • Potassium: 927mg
  • Sodium: 310mg
  • Exchanges: 2 1/2 starch, 1 1/2 vegetable, 1 lean meat
  • Carbohydrate Servings: 2

Recipe

 

Ice Packs vs. Warm Compresses for Pain

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Photo of young woman holding an ice pack to her shin

It can sometimes be confusing whether to use heat or cold when treating sore muscles or an injury. But keep these facts in mind.

Heat

  • Brings more blood to the area where it is applied.

  • Reduces joint stiffness and muscle spasm, which makes it useful when muscles are tight.

  • Should NOT be used for the first 48 hours after an injury.

Types of warm packs or pads

Warm towel

  1. Dampen a towel with warm (not scalding) water.

  2. Put on  the affected area to ease muscle spasm.

Heating pad
Be sure to protect any type of heating pad device from coming in direct contact with the skin. Precautions should be taken to avoid burns, especially if you have nerve damage, such as from diabetes or other health problems.

When muscles work, chemical byproducts are made that need to be eliminated. When exercise is very intense, there may not be enough blood flow to eliminate all the chemicals. It is the buildup of chemicals (for example, lactic acid) that cause muscle ache. Because the blood supply helps eliminate these chemicals, use heat to help sore muscles after exercise.

Cold

  • Eases pain by numbing the affected area.

  • Reduces swelling and inflammation.

  • Reduces bleeding.

Types of cold packs

Ice towel

  1. Dampen a towel with cold water.

  2. Fold it and place it in a plastic, sealable bag.

  3. Place the bag in the freezer for 15 minutes.

  4. Remove from freezer and place it on the affected area.

Ice pack or cold compress

  1. Put ice in a plastic, sealable bag.

  2. Fill partially with water.

  3. Seal the bag, squeezing the air out of it.

  4. Wrap the bag in a damp towel and put it on the affected area.

When an injury or inflammation, such as tendonitis or bursitis occurs, tissues are damaged. Cold numbs the affected area, which can reduce pain and tenderness. Cold can also reduce swelling and inflammation.

http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=85&ContentID=P00918

 

No Luck Irish Run

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Sunday, March 15th, 2020
Plainfield, IN
EVENT: KIDS’ DASH
Start Time: 8:30am EDT
Price: $20.00 Race Fee + $2.50 SignUp Fee
Registration: Registration ends March 14, 2020 at 11:59pm EDT
EVENT: 1/2 MARATHON
Start Time: 8:45am EDT
Price: $69 $65.00 Race Fee + $3.90 SignUp Fee
Registration: Registration ends March 14, 2020 at 11:59pm EDT
EVENT: 5K RUN/WALK
Start Time: 8:55am EDT
Price: $45 $42.00 Race Fee + $3.00 SignUp Fee
Registration: Registration ends March 14, 2020 at 11:59pm ED

Free Mammogram Screening

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Free mammogram screening!

Free breast cancer screenings will be offered by Ascension St. Vincent on Saturday, March 7, 2020 from 3:00 PM – 8:00 PM EDT.

About this Event

One of the signature events surrounding the Big Ten Women’s Basketball Tournament each year is the “Big Ten Thinks Pink” initiative, which honors breast cancer survivors and celebrates breast cancer awareness through the Pink Ribbon Connection, an organization that provides free supplies and services for breast cancer patients in Indiana. This year, the Big Ten Conference will take this initiative another step further by partnering with Ascension St. Vincent to offer free mammograms on Saturday, March 7, during Semifinal Saturday of the Big Ten Women’s Basketball Tournament at Bankers Life Fieldhouse. The Big Ten is firmly dedicated to supporting services like free mammograms and working with the Indianapolis community to promote a healthy lifestyle, including preventative screenings for numerous types of cancers.

In order to request an appointment, please review the below screening guidelines to ensure you are eligible. If you are eligible, please select a time that works best for you and complete the contact form. Once the form is completed, a contact with St. Vincent will reach out to you to gather further information and provide more details.

Each participant will receive a complimentary ticket to the Big Ten Women’s Basketball Tournament on Saturday, March 7th. Your ticket will be placed at Bankers Life Fieldhouse Will Call under your name and can be picked up on Saturday prior to the games. Additional tickets can also be purchased at that time of pickup if you have anyone attending the game with you.

Questions? Please contact Toni Horowitz at thorowitz@bigten.org

You are eligible for a screening mammogram if:

  • You are a woman age 40 or older
  • You are a woman age 31-39 with a family history of breast cancer and a referral from a physician
  • You have a current primary care physician
  • Your last mammogram was performed at least 11 months + 1 day ago
  • You must be asymptomatic for breast diseases

You are NOT eligible for a screening mammogram if:

  • You are not asymptomatic
  • You are pregnant
  • You are a nursing mother (breastfeeding must have stopped completely at least 3 months prior)
  • You have had follow-up recommendations after a previous mammogram, but never completed the follow-up recommendations
  • You have had your last screening mammogram less than 11 months ago;
  • You are between the ages of 31-39 with no history of breast cancer in your immediate family & no doctor’s referral/order
  • You are age 30 or younger
  • You have had a mastectomy or lumpectomy for breast cancer and are less than five years from the original diagnosis

Winter Vegetable Soup

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After a morning of cross-country skiing or sledding with the kids, nothing’s more warming than a bowl of hearty vegetable soup for lunch. We frequently make a double batch, freezing half for another meal. Team this soup with some crisp winter apples or pears and a serving of low-fat Cheddar cheese, and you’re ready for company.
Ingredients:
ƒ 2 teaspoons extra virgin olive oil
ƒ ½ pound leeks, trimmed, split in half lengthwise, and well rinsed
ƒ 1 medium white onion, chopped
ƒ ½ pound carrots, thinly sliced on the diagonal
ƒ 2 large celery ribs, thinly sliced on the diagonal
ƒ 2 tablespoons dried lentils, rinsed and picked over
ƒ 2 tablespoons dried split peas, rinsed and picked over
ƒ 2 tablespoons dried small white beans, rinsed and picked over
ƒ 1 teaspoon dried thyme
ƒ ½ teaspoon freshly ground pepper
ƒ 2 quarts fat-free, reduced sodium chicken or vegetable broth
ƒ One 14½-ounce can no-salt-added plum tomatoes, drained & chopped
ƒ ¼ pound spinach, stems discarded

Directions:
1) In a large soup pot, heat the oil over medium-low heat. Thinly slice the leeks and add them to the pot along with the onion. Cook, stirring, until the vegetables wilt, about 5 minutes.
2) Add the carrots, celery, lentils, peas, beans, thyme, pepper and broth. Bring to a boil. Reduce the heat and simmer, covered, for 45 minutes, stirring occasionally.
3) Stir in the tomatoes and continue to simmer, covered, for another 15 minutes, until the white beans are tender.
4) Stir in the spinach and simmer, uncovered, until wilted, about 3 minutes.
5) Ladle into soup bowls and serve.

Nutritional Analysis:
ƒ Calories: 130 calories (20% calories from fat)
ƒ Total Fat: 3 g
ƒ Saturated Fat: 0.5 g
ƒ Protein: 9 g
ƒ Carbohydrates: 21 g
ƒ Dietary Fiber: 5 g
ƒ Cholesterol: 0 mg
ƒ Sodium: 130 mg
ƒ Potassium: 120 mg

Hot winter soup will relax and rejuvenate you!