The 4Types of Exercise A nd W hy Y ou N eed T hem A ll
Hello! This is Moriah writing to you this month. It is with great excitement that I would like to share some news with you. As much as I have loved working at Rising Sun and helping patients get the care they need, it is time to move on to a new chapter in my life. By the time you read this I will have been in Quetzaltenango, Guatemala for a month now, studying Spanish, teaching occasional women’s classes, and eventually shadowing doctors. It is an exciting opportunity, one that Rising Sun has helped to prepare me for. In-between lectures and classes I, along with four other students, will be instructing a women’s group on various subjects. I will be teaching body awareness, from self defense to proper posture. Living in another country is an exciting way to start off the new year, but it comes with its own difficulties. Communication isn’t always perfect, and cultural differences often lead to misunderstanding, however, the key is to learn a little at a time, poco a poco, until you feel at home. We can apply to this lesson to many things, including our New Year’s resolutions. Most often they are long term goals, and change does not happen overnight. In striving for our high flying goals we must take our time, and be patient with our bodies. Each day is a new one, a chance to start fresh and be better than yesterday. We will not succeed every day, we are not perfect, but we must be patient and try, poco a poco, to reach our best, healthiest self MONTHLY MOMENTS Bettina’s
From the Thighmaster to the ShakeWeight, every era has had its own ridiculous fitness fads. However, in a world that’s increasingly obsessed with health and fitness, silly, single-use items have given way to complex workout methodologies. Instructors and gyms now offer varying programs for success, and each will tell you their system is the best way to get and stay fit. While the debate over the best way to work out continues to rage on, one thing remains indisputable: Exercise is essential to a healthy lifestyle. According to the Harvard Health Letter, there are four types of exercise everyone should do. Each provides unique benefits to your overall health and wellness. Rather than deciding that one is better than the others, it’s smart to make sure you’re mixing them all regularly. “People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness are ignored,” says Rachel Wilson of Brigham andWomen’s Hospital. Don’t end up overlooking an integral aspect of any well-rounded fitness regimen. Examine the four most important types of exercise and ask yourself if you’re getting enough of each. AEROBIC EXERCISE Aerobic exercise, which comprises any cardiovascular conditioning (cardio), speeds up your heart rate and breathing. Whether through walking, swimming, running, cycling, or another mode of repetitive movement, cardio increases your endurance and works out your heart and lungs. Your cardiovascular system is the pump supplying fuel to your muscles. If it’s not firing on all cylinders, you’ll never perform at your best. That’s why regular aerobic exercise is so important. As Anthony Joshua, the heavyweight champion of the world, says, “Cardio is a nice way to start the morning … it’s good to get up, get the body active.”
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all day without warming up and have no fear of straining a tendon or overworking a joint. That’s not the case for older adults who need to stretch in order to stay limber. Regular stretching will increase your range of motion while reducing your chances of injury—a win-win. Begin by warming up your muscles with dynamic stretches like arm circles or walking in place. Once your blood is flowing, move to static stretches that require you to hold a position. Areas like the calves, hamstrings, shoulders, neck, and back are particularly important to stretch. BALANCE EXERCISES Balance is the result of many systems — vision, the vestibular system, leg muscles, body mechanics —working with one another. As we get older, these systems suffer wear and tear and begin to break down. Balance exercises allow you to keep these systems healthy and well-functioning.
Some types of exercise, like yoga and tai chi, help maintain your balance. They’re also incredibly easy to start at any point in your life because they don’t have a high barrier to entry. Even if you don’t have balance issues, you may want to consider trying them out. Alternatively, those already dealing with problems should consult a physical therapist, who will provide you with a specific set of exercises designed to recover your lost balance. BOTH/AND, NOT EITHER/OR Many sources will tell you that one type of exercise reigns supreme. The problem with this thinking is that it inhibits all the advantages you can gain from a multifaceted fitness plan. There’s no rule that states you can only pick one or two of the four essential types of exercise, so why limit yourself? Like a balanced diet, the best fitness system is the one that covers all the bases.
Where aerobic exercise targets the cardiovascular systems, strength training is all about building muscle mass. “Regular strength training will help you feel more confident and capable of daily tasks like carrying groceries, gardening, and lifting heavy objects around the house. Strength training will also help you stand up from a chair, get up off the floor, and go upstairs,” says Wilson. You don’t need to lift massive amounts of weight to get the benefits of strength training. Bodyweight exercises, like squats and pushups, are a great way to strength train. Because muscle mass is actually built during rest periods, be sure to schedule recovery days each week. STRETCHING
When you’re young, it’s easy to take flexibility for granted. Amiddle schooler can run around
SAFE AND SWEET Allergy-Friendly Valentines for Your Child’s Classmates
For a parent of a child with allergies, every day can feel like a battle with food labels and ingredients lists — and Valentine’s Day only exacerbates this fear. Avoid the danger of an allergic reaction on Valentine’s Day by creating alternative, candy-free valentines that the whole class will enjoy! GET CREATIVE This valentine idea taps into your kids’ desire to create by using commonly found household items. Have your children draw pictures, create cards, mold tiny sculptures, or braid together friendship bracelets to create one-of-a-kind gifts that will be safe for their classmates to enjoy. Kids can put their own effort into gift-giving, and their valentines will have a personal touch candy cannot replicate. THINK LIKE A KID If you’re looking for a creative valentine that will be safe for all your child’s friends to play with, check no further than the toy aisle of your local dollar store. While being mindful of latex allergies, you can purchase little toys that kids will love that won’t break your bank. Think bouncy balls, mini skateboards, Army men, yo-yos, puzzles, rubber
ducks, hand-held games, markers, or bubbles. Adorn these little gifts with yarn, ribbons, or personalized tags, and slap on cute sayings to make them fit for the holiday. Finish off the masterpiece by having your kiddo sign their name on each valentine, and you’ve got a kid-approved Valentine’s Day favorite. FANCY UP SOME FRUIT If you’re worried about food allergies but still want to make a yummy treat, ask your child’s teacher for a list of students’ allergies, then just work around them. Fruits are usually a safe bet, but it’s best to double check. You could skewer strawberries and heart-shaped pieces of watermelon onto kabob sticks for a sweet and fun snack, or pass out goody bags with apples, bananas, and clementines. Offering a group snack that is allergy-friendly will keep your children and their friends safe and healthy, and it can also help children with allergies feel included in the festivities. As with all Valentine’s Day gifts, keep in mind that it’s not the item or money spent that means the most. It’s the thought behind each gift that makes receiving valentines the sweetest part.
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Daily Habits That Impede Your Healing
EAT FOR YOUR JOINTS
Physical therapy can help your body harness its healing power, but without a lifestyle change, you may actually be hurting your body. Add these three tips to your PT regimen to help your body heal as well — and as quickly — as possible. TOO MUCH YET NOT ENOUGH Rest is necessary for healing, but when you rest toomuch, you domore harm than good. Nursing an injury by using crutches for too long or favoring a limb encourages unhealthy movement and keeps your body fromhealing normally. On the other hand, not resting enough can be harmful. So be active but take it easy, and avoid spending hours on the couch or the treadmill. SNUFF YOUR HABIT Smoking comes with a long list of health risks, and “inability to heal from an injury” is on that list. Nicotine, the powerful chemical that makes tobacco so addictive, keeps your immune system from doing its job. Smoking also makes exercise more difficult because of the toll it takes on your cardiovascular system. Painkillers can also inhibit the healing process because they mask pain without treating the source. Use them when necessary, but don’t rely on them for a long-term solution if you can avoid it.
You already know that food is fuel for your body, but what you eat can also affect your quality of life. Ingredients that cause inflammation — such as saturated fats, alcohol, and sugars — can increase pain in your joints and put extra strain on them. Instead, stick to a healthy diet of lean proteins, leafy greens, low-sugar fruits, and complex carbohydrates to give your body the boost it needs to heal. Making or breaking a habit can take weeks, so take it slow, understand that change is a process, and ask your physical therapist for advice. It may make your healing process more challenging, but it’ll be worth it in the long run.
Take a Break!
6 egg yolks
2 teaspoons dark rum
3 tablespoons sugar
24 packaged ladyfingers
1 pound mascarpone cheese
1/2 cup bittersweet chocolate shavings, for garnish
1 1/2 cups strong espresso, cooled
1. In a large mixing bowl, use a whisk to beat together egg yolks and sugar until thick and pale, about 5 minutes. 2. Addmascarpone cheese and beat until smooth. 3. Fold in 1 tablespoon of espresso. 4. In a small, shallow dish, combine remaining espresso with rum. Dip each lady finger intomixture for 5 seconds. Place soaked
ladyfingers at the bottomof a walled baking dish. 5. Spread half of the mascarpone mixture on top of the first layer of ladyfingers. Top with another layer of ladyfingers and another layer of mascarpone. 6. Cover and refrigerate 2–8 hours. 7. Remove from fridge, sprinkle with chocolate shavings, and serve.
Aquarius Chocolate February Leap Roses
Arrow Cupid Flowers Love Sweet
Candy Date Heart Valentine Year
Recipe courtesy of foodnetwork.com
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INSIDE THIS ISSUE Bettina’s Monthly Moments PAGE 1 The 4 Essential Types of Exercise PAGE 1 Candy-Free Valentines PAGE 2 Healing Tips: What Helps andWhat Hinders PAGE 3 Take a Break PAGE 3 Tiramisu PAGE 3 All About Chocolate PAGE 4
WHAT YOU DIDN’T KNOW ABOUT CHOCOLATE Fun Facts to Wow Your Loved Ones This Valentine’s Day
Chocolate is a treat savored by people all over the world. What we know as the sweet, creamy decadence that sustains Valentine’s Day actually has greater historical and cultural significance. Fermented chocolate drinks have been dated back to as early as 350 B.C. The Aztecs believed it was the beverage of wisdom, and the Mayans saw it as something to be worshipped. While the history of chocolate is as rich as its flavor, there are some common misconceptions about the treat. Dutch chocolate doesn’t necessarily refer to chocolate made in the Netherlands; the name refers to a specific chocolate-making process that uses the cocoa press. Before Dutch chemist and chocolate-maker C.J. van Houten invented the machine in 1828,
agent in order to produce a milder flavor, making it a fantastic option for use in baked goods, candy, and ice cream. German chocolate actually has nothing to do with the country of Germany, either. It used to be called “German’s chocolate,” named after its inventor, Sam German, an American who made sweet chocolate for baking.
form in the country. Known for its “melt in your mouth” quality, Swiss chocolate uses condensed milk to add a velvety texture. Many chocolate makers outside of
Switzerland will refer to their interpretations of Swiss chocolate as milk chocolate instead.
Adding sugar to the chocolate made it a go-to option for bakers around the world, and the base for German chocolate cake was born.
For chocolate to be classified as Swiss, it has to be made in Switzerland, as chocolate-making is considered an art
chocolate was only used in beverages. Dutch chocolate is chocolate that has been modified with an alkalizing
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