Hitting the Slopes Soon?

Written by: Dr. Jeffrey Barke

Ski and snowboard season is here and I know that many of us just can’t wait to hit the slopes!  I’ve been an avid skier for over 40 years including a stint as a ski instructor in Mammoth and this is a great opportunity for me to share with you a few action items to keep you and your loved ones out of the emergency room this season.

Before you click or strap in….

• Get in shape!  Following a regular fitness and strength training program will help you to build the endurance you will need to prevent injury.  Cardiovascular capacity and muscular strength are essential to a pain free day on the slopes.  Stretch/warm up for 10-15 minutes before hitting the slopes.
• Check your equipment and invest in safety.  Old equipment (more than 5 years), poor fitting boots, and old binding settings significantly increase your risk for injury.  Get your equipment serviced, upgrade those 1987 boots, bindings and skis and don’t buy too big for your kids.  Proper fit and adjustment is essential to being safe and a great excuse to convince your spouse you need new equipment. 
• Helmets.  I know they can be undesirable, but they are a necessity.   Correct fit is critical.

Once you are on the slopes…

• Don’t ski or snowboard alone.  If you do fall or have a problem with your equipment, having a buddy with you will be the key to getting the help you need.
• Know your limits.  Always ski at your level and avoid advanced runs until you are absolutely ready.  Instructors will want to teach you the most skills in the shortest time which can lead to you wanting to ski in areas for which you might not be ready.  Take your time, enjoy a safe and slow ride until you are ready to progress.
• Learn to fall, it’s going to happen so learn to do it right. Fall uphill when you can and don’t throw your hands out to stop yourself.  Don’t try to stand if you are still sliding.  Take your time getting up.
• Hydrate.  Dehydration can lead to fatigue and hypothermia.
• Never drink alcohol.  Alcohol causes vasodilation (widening of blood vessels) and thereby causes increased heat loss putting you at risk for hypothermia even if you do not feel cold.
• Know when to quit for the day.  If your legs are feeling heavy or soreness is kicking in, head to the lodge!

Implementing these tips can be the key to keeping you and your loved ones out of the emergency room.  If you are injured, don’t hesitate to seek medical attention, call your Personalcare Physician and give yourself plenty of time to recover.

Are You Eating Your Fruits and Vegetables?

Written by: Dr. Marcia Whalen

The holidays are here and healthy eating can be a huge challenge.  We all know that getting several servings of fruits and vegetables a day is not easy.  Here are a few tips that I found in a recent article from US News that you can use as you are preparing your holiday menus to help you and your family get some extra nutrients without even knowing it!

    #1 Bake them into muffins, breads, and pies.  Carrot cake, zucchini bread, banana muffins and even pumpkin pie can be healthy.  Additionally, you can use applesauce instead of sugar, butter and oil in many recipes.  Click here for a Health Zucchini Bread Recipe

   #2 Use them in sauces, chili, soups, and casseroles.  Grating and sautéing vegetables such as zucchini, squash, carrots or corn and then putting them into a food processor until smooth can be a great way to create a nutritious sauce or soup.  Try adding extra vegetables to your favorite chili or casserole dishes.  Squash Soup Recipe

   #3 Drink them.  Naked juice, low-sodium V8, and homemade smoothies can easily give you a few servings toward your daily goal.  You can even hide veggies such as carrots without really changing the flavor of a smoothie.   Banana Berry Smoothie Recipe

   #4 Dip them.  Dipping your vegetables into low-fat dips can help you get several servings while being satisfied.  Using low-fat ingredients such as fat-free plain yogurt or light sour cream will help lighten up a favorite Spinach and Artichoke Dip.  Try several different vegetables with plain or flavored hummus, you will love it!

   #5 Make fruit for dessert.  Angel food cake with strawberries, raspberries, and bananas is decadent and healthy!  Dark chocolate fondue with apple or pear wedges is a sure crowd pleaser as well.

Don’t be afraid to experiment a little.  Sautéing with a little olive oil and garlic, grilling and roasting are great options for a quick side dish.  Remember, eating healthy is the key to disease prevention and should be your goal even during the holidays!

Low Fat Spinach & Artichoke Dip

Written by: Dr. Marcia Whalen

from food.com

Ingredients: 

• 8 ounces neufchatel cheese, softened (do not use fat free)
• 1/2 cup light sour cream (do not use fat free)
• 14 ounces artichoke hearts, undrained
• 7 1/4 ounces roasted red peppers, drained
• 1/4 cup parmesan cheese, freshly grated
• 10 ounces frozen spinach, thawed and squeezed dry

Directions:

 Prep Time: 15 mins       Total Time: 40 mins

1. Preheat oven to 375F and lightly spritz a shallow baking dish (1.5-2qt) with cooking spray (Pam).
2. Using food processor, mix light cream cheese, sour cream and artichoke hearts by pulsing until even consistency.
3. Add roasted bell pepper and Parmesan cheese and pulse until creamy.
4. To bake dip: Place mixture into prepared baking dish; add spinach and stir until combined.
5. Bake for 25 minutes, stirring half way through.
6. Dip is done when browned and bubbly around the edges.
7. To keep warm, lower temperature in oven to 250F and stir every 10 minutes until dip is served.
8. For microwave directions: Place mixture into microwave safe dish (1.5-2qt), add spinach and stir until combined.
9. Cover with plastic wrap, leaving room for steam to escape.
10. Microwave on HIGH for 7 minutes or until dip is hot and boiling on the sides – microwaves vary, check often.
11. Mix well before serving.

Berry Banana Smoothie

Written by: Dr. Marcia Whalen

Dr. Andrew Weil’s Stress Free Squash Soup

Written by: Dr. Marcia Whalen

from nytimes.com

1 large winter squash (about 2 1/2 pounds), such as butternut,
buttercup or kabocha; peeled, seeded and cut into 2-inch pieces
2 medium onions, peeled and quartered
3 garlic cloves, peeled
2 tart, firm apples, peeled, cored and quartered
2 tablespoons extra-virgin olive oil
Salt and red chile powder to taste
4 to 5 cups vegetable broth

1. Preheat oven to 400 degrees. In a large roasting pan, toss the squash, onions, garlic and apples with the oil to coat. Season well with the salt and chile. Roast, stirring every 10 minutes, until the vegetables are fork tender and lightly browned, about 40 minutes.

2. Put half of the vegetables and 2 cups of the broth in a food processor and purée until smooth. Repeat with the remaining vegetables and broth. Return puréed mixture to the pot. If the soup is too thick, add more broth. Correct the seasoning and heat to a simmer.

3. Serve in warm bowls with dollops of cilantro-walnut pesto.

Cilantro-Walnut Pesto

1 cup walnut pieces
2 cups cilantro leaves, washed, drained and stemmed
1 green jalapeño pepper, seeded and chopped
1 teaspoon salt, or to taste
2 tablespoons cider vinegar

1. Put the walnuts in a food processor and grind them fine.

2. Add the cilantro, jalapeño pepper, salt, vinegar and 2 to 3 tablespoons of water and blend. Blend in a little more water if necessary to make a thick sauce. Taste and correct the seasoning, adding more salt if necessary.

Healthy Zucchini Bread

Written by: Dr. Marcia Whalen

from food.com

Ingredients:

• 1 1/2 cups whole wheat flour
• 3/4 cup sugar
• 1/4 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 1/2 teaspoons cinnamon
• 2 eggs
• 2 1/4 cups zucchini (about 2 medium)
• 1/4 cup oil
• 1 1/2 teaspoons vanilla
• 1/4 cup walnuts

Directions:

Prep Time: 10 mins     Total Time: 55 mins

1. Preheat oven to 350.
2. Mix dry ingredients.
3. Mix wet ingredients.
4. Combine.
5. Add to greased (I use cooking spray) bread pan.
6. Bake for 40-45 minutes or until knife comes out clean.