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www.mhrpt.com • (207) 247-3216 JANUARY 2019 Massabesic Monthly
FROM THE DESKS OF Jim Stevenson & Hayes Sweeney
This time of year, many people resolve to eat healthier. It’s a noble goal, but it can’t be accomplished through wishful thinking alone. There are infinite fad diets and eating challenges you can try in order to improve your diet, but more often than not, these methods produce fleeting results. It’s much more logical to transform your diet through simple, actionable steps rather than attempting a complete overhaul based on obscure methodology or marketing gimmicks. Fortunately, one of the biggest steps you can take to improve your diet is also a simple one: Increase the amount of local and seasonal produce in your pantry and on your plate. Fruits and vegetables are the cornerstones of nutritious eating habits, and sourcing from local purveyors guarantees you’ll get your produce at the height of freshness. In addition to the health and taste benefits of eating fresh produce that hasn’t traveled thousands of miles to your store, seasonality and locality affect the sustainability and price of your food. “If people are prepared to eat locally and seasonally,” says philosopher and food theorist Peter Singer, “then they probably do pretty well in terms of environmental impact.” On the economic side of things, the shorter the distance between farm and store, the lower the price, which is why you can always find great deals at your local farmers market. To help make 2019 a year of seasonal eating, you’ll need to know what’s at peak ripeness each season. Of course, some of what’s available in your area will vary based on the climate where you live, but the vast majority of this guide will be applicable to the 48 contiguous states. AGUIDETO EATING SEASONALLY W hat to B uy and C ook T hroughout the Y ear
HAVE YOU DEVELOPED A FEAR OF FALLING?
While it is true that people are more likely to fall as they age, there are many reasons for falling that can be addressed with proper treatment. One does not need to accept that they are just more likely to fall because they are getting older. In fact, it is imperative that the reason(s) for falling be determined and addressed with your physical therapist. Come join us for a FREE workshop at Massabesic Health Resources, PA. We will explain possible reasons for falling or ‘feeling off balance’ Thursday, January 17th from 6:00 pm to 7:00 pm. Following this workshop, you will be invited to schedule a free screening with our therapists. We may have some suggestions as to how we can help you to STAY BALANCED! Please call or come in to sign up space is limited to 25 people.
–Jim and Hayes
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WINTER
the pickiest of eaters can get behind. The downside with spring produce is that the season tends to be relatively short, so you’ll have to enjoy these treasures while you can.
begin appearing more frequently, as well as unique varieties of carrots and apples. Fall is also the best time of year for foraged mushrooms like oysters and chanterelles. As with the weather, autumnal foods are the bridge between the brightness of summer and the depths of winter. SeasonalFoodGuide.org is a great tool to find up-to-the-minute lists of what’s in season in your state, from traditional favorites to obscure vegetables you’ve probably never heard of. When it comes to seasonal cookbooks, you can’t do better than Joshua McFadden’s “Six Seasons,” which divides the calendar beyond our traditional four quarters for maximum specificity. Here’s to a year of enjoying seasonal, local produce. It will expand your horizons and improve your health — a win-win by any measure. TOOLS FOR EATING SEASONALLY
While you may not expect it, the coldest portion of the year produces a bounty of vegetables that are earthy and subtly sweet. At the top of this list is cabbage, which comes in many varieties and is at its peak during winter. Root vegetables like parsnips, turnips, rutabaga, and kohlrabi are also in abundance. On the fruitier side of things, winter in the warmer parts of the country yields delicious citrus harvests. At no other time of the year will you find such an awesome variety of oranges, lemons, limes, and more. Be on the lookout for exotic varieties like blood oranges and pomelos. Unsurprisingly, spring is when bright green vegetables start to emerge en masse. From asparagus and artichokes to snap peas and fava beans, you’ll find no shortage of delicious veggies to signal the blossoming of a new season. Spring is also the best time to eat strawberries, which is something even SPRING
SUMMER
Variety is at an all-time high during the summer months, but a few categories of produce deserve particular attention. Nightshades, including tomatoes, peppers, chilis, and eggplant, shine during this time of year. In fact, eating a tomato in December is a pale imitation of what you’ll get in July, making it one of the best examples of the stark difference between eating seasonally and grabbing whatever is languishing on the shelves at the grocery store. The same goes for corn and stone fruit like peaches, which are barbecue staples for a reason.
FALL
Think of the Thanksgiving color palette, and you’ll have a good idea of what’s in season. Hearty greens like kale and Swiss chard will
3 EasyWays to Recover Quickly From a Cold
Eucalyptus If you’re suffering from congestion or can’t stop coughing, eucalyptus may offer the relief you’re looking for. Available in several different forms, including syrup, oil, and dried leaves, eucalyptus can be used as an expectorant or as a way to relieve a sore throat. When you’re at home and sick, try adding a few drops of eucalyptus oil to the water in a humidifier. The results are remarkably soothing! Zinc While many people turn to vitamin C to hurry through a cold, that’s not the supplement you should be focusing on. In fact, an overwhelming number of studies show that vitamin C does absolutely nothing to help shorten a cold. Instead, take zinc. You can find it as a nasal spray or lozenge, or even as part of a vitamin C supplement. One study published in the Annals of Internal Medicine found that those who took zinc reduced their recovery time from a cold by half. Cold symptoms among those taking a zinc supplement lasted about four days, while symptoms among those taking a placebo lasted about eight days.
During the winter months, colds and the flu can spread like wildfire. Getting sick at least once during the season can be hard to avoid, and once you are sick, you want nothing more than for it to be over and done. While there is no way to completely avoid getting sick, there are ways to speed up your recovery. Next time you’re suffering from a cold, try these remedies to get back on your feet a little bit faster. Elderberry Syrup Also referred to as elderberry extract, this syrup is made from a plant called European elder. It can be purchased at many health food stores or made at home (but use caution when doing this, since raw and undercooked elderberries are toxic). Many people swear by the berries’ ability to ease congestion and relieve a number of other cold symptoms. Plus, elderberry syrup is known for having anti- inflammatory and antiviral properties, making it an ideal tool for fighting the common cold. Some research even suggests that it can shorten flu symptoms by up to three days.
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Live Long and Prosper
HOW LONGEVITY VITAMINS CAN HELP YOU LIVE A HEALTHIER, LONGER LIFE
New research suggests that you aren’t getting the key vitamins and minerals you need to live a longer, healthier life.
“Survival vitamins” are even more critical to your health, and the symptoms are noticeable when you’re deficient. For instance, the main symptom of vitamin C deficiency is scurvy, which causes weakness, soreness, and a number of skin issues, including bruising. It usually takes about a month of vitamin C deficiency before symptoms show.
A 10-year study published in October 2018 in the Proceedings of the National Academy of Sciences identified several “longevity vitamins” as necessary to living a healthier, longer life. These are
vitamins and minerals that can keep chronic diseases such as heart disease, certain types of cancer, and dementia at bay. Researchers classified the following as “longevity vitamins”: vitamin D, vitamin K, carotenoids (alpha carotene and beta carotene), astaxanthin, ergothioneine, pyrroloquinoline quinone, quinine, taurine, lutein, zeaxanthin, and lycopene.
Vitamin K deficiency, on the other hand, can be tougher to diagnose. Vitamin K is essential in forming blood clots. When your body doesn’t get enough vitamin K, excessive bleeding can occur. The vitamin is also needed to produce an enzyme that promotes better blood flow. Over time, low vitamin K levels in the body increase the risk of cardiovascular disease.
If you want to live a healthier and longer life, make sure your diet includes these longevity vitamins and minerals. They can give you a significant advantage when paired with a healthy diet and exercise so you can enjoy many more years with your loved ones.
Some of these vitamins and minerals may sound familiar. Lycopene, for example, is another carotenoid. It’s found in tomatoes and other red fruits and is a powerful antioxidant. In fact, many longevity vitamins are found in fruits and vegetables, but we often don’t eat enough of these foods.
Take a Break!
CHICKEN CHOP SUEY
Ingredients
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2 large or 4 medium chicken thighs
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2 teaspoons sugar
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2 tablespoons cornstarch, mixed with 4 tablespoons water
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3 pounds bok choy, cut into 3–4 inch ribbons
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4 tablespoons vegetable oil
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2 teaspoons toasted sesame oil
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3 tablespoons oyster sauce
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Salt and pepper, to taste
Directions
1. In large pot, boil three cups of water. Add chicken and reduce to simmer, cooking for 30 minutes. Remove chicken and let cool. Once cooled, remove skin and bones, chop, and set aside. Reserve the cooking liquid. 2. In a large skillet over high heat, heat vegetable oil. Once simmering, add bok choy and cook for 1 minute, stirring throughout. Add half of reserved cooking liquid, cover skillet, and cook for 2 minutes. Remove cover and cook for an additional 5 minutes. Transfer bok choy to a plate. 3. Add remaining cooking liquid and chicken to the pan, maintaining high heat. Heat chicken, then add oyster sauce, sugar, cornstarch-and-water mixture, sesame oil, and bok choy. Season to taste, toss together, and serve over rice.
Aquarius Capricorn Champagne Fireworks
Freezing January Martin Luther King Jr. Midnight
New Year Pig Resolution Toast
Inspired by Food Network
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Massabesic Health Resources
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INSIDE THIS ISSUE From the Desks of Jim Stevenson and Hayes Sweeney PAGE 1 The Value of Seasonal Eating PAGE 1 Have a Cold? Recover Faster! PAGE 2 Are You Taking Your Longevity Vitamins? PAGE 3 Take a Break PAGE 3 Chicken Chop Suey PAGE 3 3 Wives’ Tales That Are True PAGE 4
MOM REALLY DOES KNOW BEST 3 Wives’ Tales Proven True
“Make a face like that, and it’ll stay that way forever.”You may have heard something like this from Mom’s book of wisdom. Maybe you never disputed the idea that mother knows best. But as you grew up, it slowly became clear that hair doesn’t grow back faster and thicker if you shave it, cracking your knuckles doesn’t cause arthritis, and gum doesn’t stay in your stomach for months after you swallow it. After a whirlwind of wives’ tales over the years, many common claims have been put under scrutiny. Wives tales have been known as pseudoscience and blind intuition, but even as many were disproved, some surprisingly proved to hold weight. Here are three wives’ tales that have proven to be true.
Many are solely based on intuition, but a few that sound odd are legitimate. In 2007, a study done by Johns Hopkins attempted to debunk the myth that heartburn during pregnancy would mean a hairy baby at birth. Instead of proving it wrong, they found that 82 percent of women with severe heartburn during pregnancy gave birth to hairy babies. Turns out the hormones that cause heartburn in pregnant women also affect fetal hair growth. Did you ever look at your mom with skepticism when she would predict rain because her knees hurt? If so, you might owe your mom an apology, because there is a scientific connection. The drop in barometric pressure that’s common during storm weather causes pain in arthritic joints. JOINT PAIN PREDICTS THE WEATHER
GARLIC CURES COLDS
be more effective than over-the-counter flu medications. Some studies show that regular consumption of raw garlic lessens the likelihood of getting a cold, so if you feel a tickle in your throat, try a clove before you open the medicine cabinet.
For decades, moms have professed the healing
properties of garlic, suggesting it can cure colds and help the body fight sickness. It turns out they were absolutely right. Garlic has antiviral properties that strengthen the immune system and nutrients that help combat
HEARTBURN MEANS A HAIRY BABY
It’s hard to list wives’ tales without bringing up one about pregnancy.
illnesses. The effects of garlic can actually
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