January 2013

"Happy New Year!"

by Debi Quirk MSN, RN, Patient Advocate

What is your resolution for a healthy year? What have you promised yourself and have yet to do? Will you drop a vice or find a virtue? Is it time to make a positive change in your life that will have a long-lasting impact on you?

Dieting or eating differently seems to be a common change to which we all aspire. Increasing your intake of foods with Omega-3s, which are known to have anti-inflammatory properties, keep your brain and heart healthy. Certain fruits and vegetables are helpful in protecting against certain cancers, as is filling your plate with two-thirds plant-based foods, and no more than one-third animal-based foods. It is not always easy to live up to a daily expectation.

But did you know that the research is out on what we might have thought were “vices.” Dark chocolate is good for you because of its antioxidant properties. It is also been shown that coffee--regular or decaf--lowers the risk of dying from chronic illness. A glass of wine, red or white, is healthy for your heart.

Exercise more! Yes, we know this is healthy for our heart, mobility, and longevity. A routine helps make this a regular happening as does exercise that you enjoy. If you are not the “cruncher” type at the gym, enjoy being outside for a brisk walk that can boost your mood and sense of well-being.

De-stress. Easy to say in this fast-paced world of ours. Take a short nap mid-day, if possible. It is known to improve alertness. Listen to music you love which has been proven to reduce anxiety and put you in a positive place. If at work, take a few minutes and go out for a walk or find a quiet place to be alone. Meditate for a few minutes every day.

Make Intentions. Show up and be present. Live well.

Most importantly, stop procrastinating!

What is on the top of your list that you never got to in 2012?

The best to your health in 2013.


"The Hidden Costs of Raising the Medicare Age" by Julie Rovner for NPR.

"U.S. Diabetes Prevalence Soars" by Kristina Flore, MedPage Today staff writer.


January 2013 is:

Cervical Awareness Month

Health Weight Week, January 20th through 26th

National Birth Defects Month

National Glaucoma Awareness Month

Recipe of the Month

Red Lentil Soup

3 Tbsp. olive oil
1 large, sweet yellow onion, chopped
3 garlic cloves, peeled and minced
1 Tbsp. tomato paste
1 tsp. cumin
1 tsp. salt
Black pepper, to taste
1 Tbsp. chili paste
1 quart chicken or vegetable broth
1 cup red lentils, rinsed clean and removed of debris
2 medium carrots, peeled and diced

In a dutch oven or large pot, heat olive oil over medium heat for 2 minutes. Add onion and garlic, and sauté for 5 minutes until golden. Stir in tomato paste, cumin, salt, pepper, chili paste, and cook 3 more minutes. Add broth. Add lentils and carrots to broth mixture. Increase heat to simmering, cover, and reduce heat to medium-low. Cook for about 25 to 30 minutes until lentils have softened. Turn heat off and cool for 10 minutes. In a blender or a food processor, puree half the soup and place back into pot. Reheat. Serve into bowls, top with cilantro or parsley. Serve with your favorite naan.

Serves 4 full size bowls.