Sun exposure causes the following damage:

• Pre-cancerous and cancerous skin lesions
• Benign tumors
• Wrinkles
• Freckles
• Discolored areas of the skin (mottled pigmentation)
• Sallowness (yellow discoloration)
• Elastosis (destruction of the skin’s elasticity)

Sunscreen is the first line of defense. It is recommended that you use a sunscreen with a Sun Protection Factor (SPF) of at least 15. This means that it offers protection from 93% of the sun’s rays; SPF 30 provides 97% protection. It is also recommended that you choose a “broad-spectrum” sunscreen product and apply it at least 30 minutes before beginning sun exposure. You should re-apply every 2 hours or after swimming or excessive sweating. The recommended amount to use each time is 1 ounce. Expired sunscreen or that which is more than 3 years old should be discarded.

Other safe habits to develop when outdoors:

• Limit your time in the sun from 10AM to 3 PM when the sun’s rays are the most direct.
• Seek shade whenever possible.
• Wear wrap-around sunglasses with a 99-100% protection rating.
• Wear tightly woven, long-sleeve clothing.
• Wear a wide brim hat.
• Avoid tanning beds.
• Don’t forget about special lip protection products.
• Don’t be fooled into thinking that cloudy days are safe, 80% of UV rays pass through cloud cover.

Sunny days at the beach and park can be tons of fun. Just protect yourself and your family to insure healthy skin for many years to come.

Article Category: Safe Sun

Ingredients

• 4 ounces low-fat, sugar-free lemon yogurt
• 1 teaspoon fresh lime juice
• 1 teaspoon lime zest
• 4 to 6 pineapple chunks
• 4 to 6 strawberries
• 1 kiwi, peeled and diced
• 1/2 banana, cut into 1/2-inch chunks
• 4 to 6 red grapes
• 4 wooden skewers

Directions

1. In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.
2. Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

• 7 cups finely shredded green cabbage (about 1/2 head)
• 1 cup thinly vertically sliced red onion
• 1 cup grated carrot
• 1/4 cup white wine vinegar
• 2 tablespoons sugar
• 2 tablespoons whole-grain mustard
• 2 tablespoons reduced-fat mayonnaise
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 1/8 teaspoon ground red pepper

Preparation

1. Combine cabbage, onion, and 1 cup carrot in a large bowl.
2. Combine white wine vinegar, sugar, mustard, mayonnaise, salt, black pepper, and red pepper in a small bowl; stir well with a whisk.
3. Add the mustard mixture to cabbage mixture, and toss well to coat.
4. Cover and chill for 20 minutes.
5. Stir before serving.

Yield

7 servings (serving size: about 1 cup)

Nutritional Information

• CALORIES 58 (12% from fat)
• FAT 0.8g (sat 0.1g,mono 0.1g,poly 0.3g)
• IRON 0.5mg
• CHOLESTEROL 0.0mg
• CALCIUM 43mg
• CARBOHYDRATE 12.3g
• SODIUM 172mg
• PROTEIN 1.5g
• FIBER 3g

Source: Cooking Light

Article Category: Recipe

Yield 4 servings (serving size: 2 pieces)

Ingredients

• 1 (10-ounce) can refrigerated pizza crust dough
• Cooking spray
• 1 teaspoon extra-virgin olive oil, divided
• 1 garlic clove, halved
• 5 plum tomatoes, thinly sliced (about 3/4 pound)
• 1 cup (4 ounces) shredded fresh mozzarella cheese
• 1 teaspoon balsamic vinegar
• 1/2 cup thinly sliced fresh basil
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper

Preparation

1. Preheat oven to 400°.
2. Unroll crust dough onto a baking sheet coated with cooking spray; pat into a 13 x 11-inch rectangle. Bake at 400° for 8 minutes. Remove crust from oven, and brush with 1/2 teaspoon oil. Rub crust with cut sides of garlic.
3. Arrange tomato slices on crust, leaving a 1/2-inch border; sprinkle evenly with cheese. Bake at 400° for 12 minutes or until cheese melts and crust is golden.
4. Combine 1/2 teaspoon oil and vinegar, stirring with a whisk.
5. Sprinkle pizza evenly with sliced basil, salt, and pepper. Drizzle the vinegar mixture evenly over the pizza. Cut pizza into 8 pieces.

Nutritional Information

• Calories: 298 (30% from fat)
• Fat: 10g (sat 4.6g,mono 3.5g,poly 1.4g)
• Protein: 2.2g
• Carbohydrate: 38.6g
• Fiber: 2.1g
• Cholesterol: 22mg
• Iron: 2.6mg
• Sodium: 595mg
• Calcium: 175mg

Cooking Light, DECEMBER 2002

Article Category: Recipe

Blood Health Profile – An excellent tool for determining general health.  This test includes a full blood chemistry (including glucose, iron, and kidney and liver function), full lipid workup (cholesterol, HDL, LDL and triglycerides) and a blood count.        $32

PSA – This test, in combination with a doctor’s digital rectal examination, is useful in alerting men to the possible presence of prostate cancer and other prostate abnormalities.                                                         $25

TSH (Thyroid Stimulating Hormone) – This test is an important indicator of thyroid gland function.  Secretions of the thyroid hormones, T3 & T4, depend on the secretion of TSH.  When thyroid hormones reach the proper levels in the bloodstream, they inhibit further secretion of TSH.                                                                                    $25

Glycohemoglobin (A₁C) – This test measures average blood sugar level for the past 3 months.  This is not a screening test for diabetes, but a useful monitor for persons who are under treatment for diabetes.                                                                                 $25

Blood Type – This information is useful when a blood transfusion becomes necessary or if you wish to donate blood for someone else.                                                       $10

Sensitive CRP (C-reactive protein) – Studies are showing that people with a high incidence of inflammation have a higher risk of having a heart attack or stroke.  Higher levels of CRP indicate higher incidence of inflammation.                                          $22

FSH (Follicle Stimulating Hormone) – This test indicates the onset of menopause in women and is used in the diagnosis of menstrual irregularities, predicting ovulation and evaluating infertility.                                                                                                        $50

Lipoprotein – Studies are showing that individuals with high lipoprotein levels are prone to early heart disease.  Lipoproteins are believed to contribute to the formation of blood clots.                                                                                                                      $55

Vitamin D – Vitamin D plays an important role in maintaining calcium levels in the body and building strong bones.  It is a pro-hormone that is also associated with the prevention of several chronic diseases.                                                                      $55

If you have questions regarding these tests, please call the Purdue University Calumet Wellness Center at 219-989-2709.

Article Category: Blood Screening

Cooking Time: 30 minutes, 1 hour total

Ingredients

• 5 pounds winter squash (such as butternut, buttercup, kabocha or hubbard), peeled, seeded and cut into 1-inch chunks (see Tip)
• 2 tablespoons extra-virgin olive oil, divided
• 1 1/2 teaspoons salt
• 1/4 teaspoon freshly ground pepper, divided
• 3 cloves garlic, minced
• 2 tablespoons chopped Italian parsley

Preparation

1. Preheat oven to 375°F.
2. Toss squash with 4 teaspoons oil, salt and 1/4 teaspoon pepper. Spread evenly on a large baking sheet. Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes (depending on the variety of squash).
3. Heat the remaining 2 teaspoons oil in a small skillet over medium heat. Add garlic and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute. Toss the roasted squash with the garlic and parsley. Taste, adjust the seasoning and serve.

Tip

• Cut squash up to 1 day ahead; store airtight in the refrigerator

Nutritional Information

• 104 calories
• 3 g fat (0 g sat, 2 g mono)
• 0 mg cholesterol
• 21 g carbohydrates
• 2 g protein
• 6 g fiber
• 357 mg sodium
• 555 mg potassium.

1 1/2 Carbohydrate Per Serving

Yield: 5 servings (serving size: about 1 1/2 cups)

Ingredients

• Cooking spray
• 1 cup baby carrots, halved
• 1 cup chopped onion
• 2 garlic cloves, minced
• 7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
• 4 cups fat-free, less-sodium chicken broth
• 1/2 teaspoon dried Italian seasoning
• 1/2 teaspoon black pepper
• 2 (15.8-ounce) cans Great Northern beans, drained and rinsed
• 1 (6-ounce) bag fresh baby spinach leaves

Preparation

1. Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
2. Place 2 cups of the soup in a food processor or blender, and process until smooth.  Return the pureed mixture to pan.  Simmer an additional 5 minutes.  Remove soup from heat.  Add the spinach, stirring until spinach wilts.

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.

By Mayo Clinic staff

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.

Tips to prevent holiday stress and depression

When stress is at its 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.

1. 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.
2. 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.
3. 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.
4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Yield 4 servings (serving size: 1/4 pizza)

Ingredients

• 1 (12-ounce) prebaked pizza crust (such as Mama Mary’s brand)
• Cooking spray
• 2 tablespoons commercial pesto
• 1 cup (4 ounces) thinly sliced fresh mozzarella cheese
• 2 cups chopped tomato (about 2 large)
• 1/4 teaspoon crushed red pepper
• 1/4 cup thinly sliced fresh basil

Preparation

1. Preheat oven to 450°.
2. Spray crust with cooking spray.
3. Place crust on a baking sheet; bake at 450° for 10 minutes. Spread pesto evenly over crust, leaving a 1/2-inch border. Top with mozzarella cheese slices and tomato; sprinkle with pepper. Bake at 450° for 5 minutes or until cheese melts and crust is golden. Sprinkle with basil.

Nutritional Information

• Calories: 377 (32% from fat)
• Fat: 13.5g (sat 4.9g,mono 0.1g,poly 0.2g)
• Protein: 14.8g
• Carbohydrate: 48.1g
• Fiber: 3.1g
• Cholesterol: 24mg
• Iron: 3.2mg
• Sodium: 687mg
• Calcium: 209mg

Cooking Light, James McNair, AUGUST 2005

Ingredients

• 3 large tomatoes, diced
• 1 medium onion, diced
• 2 jalapeno peppers, finely chopped
• ¼ cup cilantro, coarsely chopped
• Juice of one lime
• ½ tsp. garlic, minced
• 1 tsp. salt

Preparation

1. Put tomatoes, onions, peppers and cilantro in medium size bowl; stir to combine.  Add salt, garlic and lime juice.  Stir and serve.

Nutritional Information

Per serving

• 22.5 calories
• 5.9 g carbohydrates
• 0.3 g fat, 0.9 g protein