SAVE TIME DURING YOUR

JAN UARY 2017AM O N T H LYH E A LT H LE T T ERWHAT'S REALLYM AKING YOULOOK OLDER?Aging is of course inevitable, butthere are factors at play that canhelp determine how old you reallylook. Your inherited genes indeedplay a role in your appearanceas you get older, but maybe notas much as you think. In fact astudy published in Plastic andReconstructive Surgery, the officialmedical journal of the AmericanSociety of Plastic Surgeons foundthat the major factors of skinaging (think wrinkles and crow’sfeet) involve lifestyle choices likesmoking, eating and sun exposure.The study’s researchers notedthat environmental factors andpersonal lifestyle choices morethan genes can add years to aperson's appearance. Bottom line:maintaining a healthy lifestyle thatincludes not smoking, eating lots offruits and veggies, exercising andwearing sunscreen will help keepyou radiant inside and out!FROMTHEWELLNESSGO ON COUNCILOFAMERICAACT LIKE A CHILD!THE HEALTH BENEFITS OF ACTING LIKE A YOUNGSTERBelieve it or not, behaving like a child can help you get and stay healthy. To be sure, adopting someof the natural habits and behaviors exhibited by children can benefit your health—from helpingto manage stress to trimming your waistline.ACTING LIKE A KID CAN:HELP PROTECT YOUR BRAIN. Children go to schoolevery day and are constantly learning new things,whether it’s a math concept or a new game onthe playground. Unfortunately, as we age, thiscontinual learning usually begins to decline. Butthere’s good reason to keep your mind active andlearn new things. Regularly challenging yourmind with activities like reading books, doingcrossword puzzles and/or playing board gamescan keep your brain fit as you age. Some studieseven indicate that regular learning and mentalstimulation can help protect you from Alzheimer’sdisease.HELP YOU STAY MINDFUL. Mindfulness is thepractice of focusing on the moment and stayingpresent—and kids are (likely unknowingly) mastersat this! Whereas adults often fret about futuredeadlines or past events or mistakes, kids aregreat at enjoying the now. Several studies showthat practicing mindfulness can help you managechronic stress and possibly fight off depression—so make like a kid and focus on the moment andenjoy what’s in front of you!HELP YOU STAY SLIM. Kids eat when they’re hungryand they eat until they’re full. Many adults, onthe other hand, eat not because of true hungerbut because of boredom or to fulfi ll an emotionalneed. Moreover, adults often indulge in largeportions and eat until their plates are clean.Following the habits of children, whetherit’s having a smaller “kiddie” size meal oreating “kid-like” snacks such as celery with peanutbutter, frozen grapes or plain yogurt with fruit canhelp you manage your weight.HELP YOU KEEP MEANINGFUL SOCIAL CONNECTIONS.Children are social creatures; they seek playmatesand they love getting together for “play dates.”Research shows that maintaining meaningfulsocial connections can help fight depression andhelp your overall well-being. So, make sure you’reputting your own play dates on the calendar.

NUTRITIONThis is an easy and scrumptious sidedish that is filled with nutritional zip.INGREDIENTS:1 bunch of asparagus, trimmed andcut crosswise in half5 scallions, white and green parts,sliced into one inch piecesASPARAGUS,MUSHROOM &SCALLION1 8 oz. container of mushroomsof choice, sliced2 garlic cloves, minced2 tbsp extra virgin olive oilSalt and fresh cracked pepper to tasteJuice of ½ lemonDIRECTIONS:Heat olive oil over medium high heatin a skillet. Add asparagus, onions,mushrooms, salt, and pepper, andsauté, stirring often. After 3-4 minutes,add garlic, reduce heat to low, andcover with a lid about 2 minutes.Squeeze in the fresh lemon juice, morepepper, and serve.SERVES: 4-6 peopleSUPERSTAR FOOD OF THE MONTH: MUSHROOMSWith formal training in nutrition and medicine,plus hands-on experience as a mother of fourand family physician, Dr. Ann is a unique nutritionexpert for the real world.The whole food ingredients found in Dr. Ann’srecipes are the right foods for health and vitality.Nutritional excellence naturally follows.For more, visit DrAnnWellness.com.S PA R K 1 6 JA N UA RY 2017Make room for mushrooms! They are super low incalories (20 calories per ½ cup), but high in key nutrients,including B vitamins, copper, potassium, and selenium.As an added bonus, mushrooms are especially highin a class of beneficial polysaccharides that enhanceimmune function.

NUTRITIONDON'T JUDGE A FOOD BY ITS COLORWe’re often told to “eat the rainbow” when it comes to selecting produce. This is indeed good advice, but there’s also amplereason to give pale fruits and veggies some love! Research published in Advances in Nutrition found that white produce packssome serious flavors and a hefty nutritional punch. In fact, some white fruits and vegetables contribute substantial quantitiesof nutrients that many adults simply don’t get enough of like potassium, magnesium and fiber.HERE ARE A FEW OF THE SUPERSTARS:CAULIFLOWER: This veggie is not onlylow in calories, it's also full of vitaminsand minerals. If you have one cup of rawcauliflower as a side dish or as a snack,you’ll get a hefty dose of vitamin C, whichaids tissue growth and repair throughoutyour entire body. Cauliflower also offers ahealthy dose of potassium, fiber and folicacid.ONIONS: Onions are a good sourceof vitamin C, which can help your bodycombat the formation of free radicalsknown to cause cancer. Onions arealso rich in the antioxidant quercetin,and Japanese researchers have foundthat onions may help combat hay fever,eczema and allergies.GARLIC: Garlic produces a chemicalcalled allicin, and this is what seems togive garlic its “magic.” There have beenseveral studies on the effects of garlic,and some have shown that garlic maybe effective in slowing the developmentof atherosclerosis and may be able tomodestly reduce blood pressure.POTATOES: Potatoes often get a badrap. But the problem usually isn’t with thepotato itself. The problem with potatoes isusually how we cook them (i.e., fried and/or loaded with cheese). One mediumbaked potato has only 161 calories, plus4 grams of filling fiber. Potatoes are alsoloaded with potassium (even more thanbananas!) which can help keep your bonesstrong. A medium baked potato toppedwith steamed veggies like broccoli can bea filling, nutritious and low-cal side dish.MUSHROOMS: Mushroom are highin key nutrients, including B vitamins,copper, potassium and selenium. Thecommon mushrooms found on produceshelves at the grocery, like white buttons,criminis, and portabellas, provide moreantioxidant power than most vegetables.Cooked mushrooms maintain theirantioxidant capacity and make anexcellent substitute for meat because oftheir unique, savory flavor and meatytexture. Throw them into salads, soups,stews, spaghetti and pasta sauces.Onionsget their distinctiveflavor from sulfur, which iswhat makes you cry when you cutthem. Try throwing them in the freezerfor 15 minutes to reduce the amount ofsulfur that’s released. This will reduceyour level of irritation whilecutting an onion.S PA R K 1 6 JA N UA RY 2017

IG N ITI N G YOU R B ES T YOU16 SIMPLE WAYS TO ACT LIKE AResearch shows thatmaintaining creativehobbies like paintingand writing yieldscognitive benefitsand may even staveoff diseases likeAlzheimer’s anddementia.Do an Internet searchor visit Amazon.comfor “adult coloringbooks.” You’ll find awide variety!KID AGAIN!1. Smile at a stranger.Some surveys suggest thatchildren smile hundreds oftimes a day and adults, onlyaround 15. Other studieshave shed light on how theact of smiling can elevate yourmood and the mood of thosearound you—so flash yourpearly whites at a stranger—you’ll both benefit.2. Watch one of yourfavorite childhoodTV shows or movies.The power of technology canbring your childhood favesto your fingertips. Watchingold favorites can bring backhappy memories and makeyou feel young again.S PA R K 1 6 JA N UA RY 20173. Go outside for“recess”. Kids have recess5. Let someone cutyou in line. OK, most kidsfor a reason—the fresh airand activity is rejuvenatingand enables better focuswhen it’s time to go back toclass. Follow suit by takingyour afternoon break outside.Take a quick walk andbreathe in the fresh air.don’t do this. But the pointhere is to stop rushing allthe time (most children knowhow to take their sweet time).Letting someone go aheadof you in the grocery store orcoffee line is one easy way toslow down.4. Relax with acoloring book. It’s a6. Get your handsdirty. Why are kids naturallygreat way to stay in the“present” and you’ll likely findit soothing.drawn to dirt piles andpuddles? Because playing inthem is fun! Join in by makinga sandcastle or jumping intoa leaf pile.

IG N ITI N G YOU R B ES T YOU7. Consider a slumberparty. Just because you’rea grown up doesn’t meanyou have to miss out onthe fun of sleepovers. Setaside a Saturday night andinvite friends over. Providesnacks, watch a movie, playsome games and go out tobreakfast the next morning.8. Take a hike or goclimbing. It’s invigoratingto conquer a trail or to beabove ground level—maybethat’s why kids are drawnto these activities. Go rockclimbing or find a scenic trail.You’ll find it exhilarating.9. Turn a room inyour house into an artstudio. Paint, draw, build,write—do anything in thismakeshift studio that allowsyou to be creative. Kids areinherently creative, but it’sa skill that tends to drop offover time, as we take on adultresponsibilities.10. Visit a playground.Play some basketball ordodgeball, jump rope orsimply play on the equipmentwith your kids. You may findthat when you’re having fun, itdoesn’t even feel like exercise!11. Play a boardgame. Board games areprevalent in daycares andclassrooms for a reason.They offer social interactionand engage your mind. Grabsome friends and challengethem to a game of Scrabble!12. Wear somethingfun. Be like a kid andgive yourself the creativefreedom to express yourself.It’s amazing how one funt-shirt or accessory can liftyour spirits and boost yourconfidence.13. Go to bed early.16. Try to ask morequestions. As we get olderwe often lose the inquisitivenature and habits we had asa child. But being curious canhelp spark creativity—so askmore questions when youcan, like “Is this the best wayto approach this?” or “Howdoes this work?”Rememberto talk with yourdoctor if you haveany concerns aboutyour health.There’s good reason yourparents probably made yougo to bed early. It’s critical foryour health and a great startto your tomorrow. Try to giveyourself at least one earlybedtime one night this week(you should always aim for7-8 hours a night).14. Pack a“throwback” lunch.It’s a fun, simple and oftenhealthy way to feel like a kidagain. Pack a PB and J andgrab a carton of milk.15. Find a photobooth and have asilly photo session.Place the photos somewherewhere you’ll see them often,like your desk or on therefrigerator—they’ll serveas an instant pick-me-upwhenever you look at them.S PA R K 1 6 JA N UA RY 2017