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REPORT THE WELLNESS
NOVEMBER/DECEMBER 2024
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SLEEP STEALERS
Avoid These Foods for Better Sleep
Tummy Troublemakers As enjoyable as carbonated beverages may be, they can cause gas, bloating, and general stomach discomfort, preventing you from settling into sleep. Other potential triggers
For the estimated 1 in 3 Americans who struggle with insomnia, avoiding sleepless nights is a top priority. Most people know to ease into relaxing activities and avoid blue light from digital devices for at least an hour before bedtime. However, avoiding
certain foods that can keep you awake is just as important. Here are four of the worst culprits. Rhythm Wreckers Cheese lovers, beware! Tyramine, an amino acid found in fermented and aged foods, including cheese, tends to trigger the release of norepinephrine, a neurotransmitter that can raise blood pressure. Alcohol also is believed to interfere with circadian rhythms by disrupting the body’s sensitivity to natural sleep cues, such as waning light in the evening. Acid Igniters
of stomach problems include citrus fruits, which have a high acid content that can
fuel stomach acid. Citrus also acts as a natural diuretic, prompting you to awaken in need of a bathroom at night. Hidden Caffeine
Avoiding the caffeine in coffee, energy drinks, and soft drinks is a no-brainer, but certain teas can disrupt sleep, too. While even the highest-caffeine teas, including yerba mate and black tea, have less than half as much caffeine as a standard cup of coffee, all true teas — so defined because they are made from the Camellia sinensis plant — still have enough caffeine to disturb sleep. Only herbal teas like chamomile,
For the estimated 1 in 5 Americans who suffer from acid reflux, the food and drink consumed before bedtime are pivotal to sleep quality. Foods that trigger this gastrointestinal disorder include spicy items and high-fat dairy products like ice cream. Sadly, popular party fare, which includes cheese, tomato sauce, alcohol, and carbonated drinks, also can trigger heartburn.
peppermint, and hibiscus brews are caffeine-free. And chamomile, in particular, contains the added benefit of a plant-based compound called apigenin, which calms the brain.
CONTINUING TO KEEP YOU SAFE AND HEALTHY Enhanced Sterilization Protocols and Controls
Hand-sanitizing stations are located throughout the office.
Beverages will be served safely only upon request.
There will be additional time between patients for enhanced sterilization.
Curbside check-in from your vehicle is now available.
Please reschedule if you have a fever or a sick family member.
Medical-grade air filtration is used in all operatories.
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DON’T FEAR THE FAT Why Your Body Needs Omega-Packed Foods
The word “fat” might sound like something to avoid on your wellness journey, but not all fats are created equal. Certain unsaturated fats are essential for keeping your heart strong, brain sharp, and energy levels steady. Knowing which fats to add to your plate can take your health goals to the next level. Get ready for a healthy serving of omega fats as we explore three of the best foods to fuel your body and improve your overall well-being. Salmon Salmon is one of the best sources of omega fats and one of the most nutrient-rich foods you can find on the whole planet. Not only does it contain omega fats, which support a healthy nervous system, heart, and brain, but it also contains quality protein and multiple nutrients. By adding this tasty and popular fish to your plate, you can reap a wealth of benefits like lower cholesterol levels, healthy blood pressure, strong bones, improved brain function, and reduced risk of stroke, just to name a few. Avocado Avocados are a superfood, and while they are high in fat, they’re the good kind. This creamy and indulgent fruit also contains a high amount of vitamin E and provides a healthy serving of dietary fiber. Add this green superstar to salads or toast to get
the nutrient booster you need to maintain weight, reduce heart disease risk, control blood sugar, and improve brain function.
Nuts Nuts are heart- healthy snacks that provide protein, fiber, vitamins, antioxidants, and beneficial monounsaturated fats. When you incorporate these into your diet, your heart will benefit. Studies have found that nuts can help reduce the risk of diabetes and lower cholesterol levels. Almonds, pistachios, and walnuts are all wonderful options to try out. Just make sure you moderate how much you eat, as they are high in calories. These nutrient-packed foods taste great and provide essential benefits to keep your heart, brain, and body functioning at their best. So, next time you prepare your plate, don’t fear fats! Embrace the healthy ones that fuel your body.
SMILE-FRIENDLY RECIPES
BRAIN BREAK!
Korean Steak Slaw
Inspired by GoodHousekeeping.com
Ingredients
• 2 tbsp gochujang or sriracha hot sauce • 2 tbsp soy sauce • 3 tbsp sesame oil, divided • 2 sirloin steaks, about 1 lb total • 1 daikon radish
• 1 large carrot • 1/2 red cabbage • 5 green onions, divided • 2 tbsp rice vinegar • 2 tsp sesame seeds, toasted
Directions
1. In a large bowl, mix gochujang, soy sauce, and 2 tbsp sesame oil. Set aside 1 tbsp of mixture to use for dressing. Place steaks in bowl with the remaining marinade and coat. 2. Julienne radish and carrot into strips. Shred red cabbage and slice 3 green onions. Mix the reserved marinade with the remaining sesame oil and rice vinegar, then toss with vegetables in a large bowl to coat. 3. Heat a frying pan until very hot. Fry steaks for 2 minutes on each side for medium rare, brushing with the marinade as they cook. Set aside to rest for 5 minutes, then slice into thin strips. Slice the remaining green onions and add to the slaw. 4. Serve sliced steak over the slaw and sprinkle with toasted sesame seeds.
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Merry Christmas and Happy Holidays! PAGE 1
Foods to Avoid for a Good Night’s Sleep PAGE 2
The Essential Fats You Need on Your Plate Korean Steak Slaw PAGE 3
Italy’s Most Photogenic Seaside Destination PAGE 4
DISCOVER CINQUE TERRE Walk the Italian Riviera’s ‘Pathway of Love’
Imagine a cluster of ancient seaside villages along the Italian Riviera so picturesque that it inspired a Disney film. Cinque Terre, or “five lands,” encompasses five breathtakingly photogenic fishing villages along the northwest coast of Italy. Recognized as a UNESCO World Heritage area, this national park offers all the attractions visitors love about Italy, from extraordinary food and wine to exciting seaside views. Childhood memories of Cinque Terre inspired Disney director Enrico Casarosa to re-create the setting for his Oscar-nominated coming-of-age film “Luca.” Cinque Terre’s narrow streets are often filled with day-trippers during the summer, nearly overwhelming the area’s 4,000 residents. The flood of tourists eases in the winter, however, making this the best season to savor Cinque Terre’s beauty and culture.
While farmers developed the area in the 11th century, Cinque Terre was inaccessible by road until the 1960s. One has to admire the ingenuity of residents who carved terraces into the steep cliffs, stacked houses down the ravines, and cultivated olives and wines so superb that kings favored them during the Renaissance. Hiking is a favorite pastime here, and visitors this winter are in luck. One of the most beautiful walkways in the world, the half-mile Via dell’Amore (or Pathway of Love), reopened in August 2024 after repairs following a 2012 rockfall. Reservations are required, and visitors are only allowed to walk one way on the path from the village of Riomaggiore to Manarola. Unlike the steep, rugged hiking paths elsewhere in Cinque Terre, however, part of the Via dell’Amore is wheelchair accessible, and the breathtaking views are worth the effort.
Planning to drive in and around Cinque Terre isn’t wise. The clifftop roads are narrow and frightening, even for seasoned drivers, and nonresidents aren’t allowed to park in the villages. A better strategy is to take the train from the Genoa or Pisa airports (about 1–2 hours). Check the national park website at Parconazionale5terre.it before you arrive to learn about any winter storm closures and trail conditions.
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