8 Valentine's Treats Under 80 Calories

Chocolate-Dipped Strawberries

74 Calories

2 strawberries dipped in 1 tablespoon Baker’s Dark Semi-Sweet Dipping Chocolate

Hershey’s Special Dark Chocolate

79 Calories

22 pieces of Hershey's Special Dark Pieces

White Hot Chocolate

68 Calories

1/2 tablespoon Ghirardelli Sweet Ground White Chocolate Powder with 1/2 cup skim milk and a dash of cinnamon

Chocolate Sticks

60 Calories

5 MarieBelle La Famille Fine Chocolate Sticks

Valentine’s Cookie

79 Calories

Valentine’s Lace Cookie from Flour

Mini Chocolate Fondue

69 Calories

1/3 ounce melted dark chocolate chips with 10 miniature marshmallows

Berries and Whipped Cream

54 Calories

10 raspberries with 1/8 cup light whipped topping

Happy Valentine's Day! ~ Christina Aaron, Customer Service

National Children's Dental Health Month

Every February the American Dental Association (ADA) sponsors National Children's Dental Health Month (NCDHM)! Oral health is extremely important and starting children out with good oral health habits is an excellent way to make sure they keep their teeth and gums healthy for years to come.  Here are some tips to help ensure your children have outstanding oral health:

• Take your children for their semiannual dental visits
• Avoid snacking between meals
• Brush teeth twice daily (don't forget to brush your tongue!)
• Floss teeth every day
• Avoid excessive sugary drinks and candies 
• Do not put your infant to bed with a bottle
• Talk to your dentist about fluoride treatments and sealants 

Also, check out the ADA's website (http://www.ada.org/5578.aspx) for fun activities your children can complete for NCDHM.

Flu Prevention Tips

The holidays have come and gone and we are left with the nasty gift of the flu season. For many of you, this blog post is coming out a wee bit late. However, here are some ways to help prevent the infection of the flu this cold season.

 

-WASH YOUR HANDS!

-Drink plenty of Water

-Exercise

-Eat an Organic plant based diet

-Take a vitamin D supplement

-Take Probiotics

-Eat elderberry syrup

-Use essential oils

-Get your omega-3s!!

I hope these tips help keep the mean old flu away!!!

~Jean Sauder, Administrative Assistant - Safety Office

Finding Time to Exercise

Exercise is an important part of a healthy lifestyle, but many of us have a hard time actually doing it. We either don’t have the time or motivation, or we just come up with excuses.

There are many good reasons for exercising, even for 5 minutes each day. According to the Mayo Clinic, exercise:

·         Controls weight

·         Combats health conditions and diseases

·         Improves mood

·         Boosts energy

·         Promotes better sleep

·         Can be fun

Check out this website to find tips for fitting exercise into your schedule.

Have a happy & healthy 2013! - Adam Burns

Proper Posture

Back pain is a very common problem for many individuals; however, sometimes it can be corrected just by teaching yourself to sit differently.  Take a look at these tips to help you improve your posture and help alleviate (or prevent) back pain.

Posture for driving:

• Slightly recline the back so the angle between the back and legs is approximately 110 degrees.
• Shift the body often, but stay close to this position.
• Position the steering wheel to keep elbows as close to the sides as possible, minimizing reach.
• Vary your seat position slightly every 30 to 60 minutes to vary the stress on your body.
• Knees should not be higher than the hips.

Posture for sitting at a desk:

~Christina Aaron

The Holiday Season Blues

The Holiday Season is upon us and with it comes the shopping, decorating, cookie baking, gatherings with friends and family, etc.  While this time of year may have a "magical" feeling associated with it, it can also be quite stressful and/or sad.  Take a look at these tips from Mayoclinic.com to help you manage your holiday stress/depression.  

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.

http://www.mayoclinic.com/health/stress/MH00030 

Cranberry Marmalade

Here is a healthy delicious extra to top a slice of bread during your Thanksgiving meal. Try this option rather than butter!

  

Cranberry Marmalade

   

Ingredients

• 3/4 cup sugar
• 1 cup water
• 1/2 cup port, or other sweet red wine
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon freshly grated nutmeg
• 1/2 cup dried tart cherries
• 1 12-ounce package fresh or frozen cranberries
• 2/3 cup chopped walnuts, toasted (see Tip)
• 1/2 teaspoon freshly grated orange zest

Preparation

1. Combine sugar, water, port (or wine), cinnamon and nutmeg in a medium nonreactive saucepan (see Note); bring to a boil. Add cherries and cook for 1 minute. Stir in cranberries; return to a boil. Reduce heat and simmer until about half the cranberries pop, 10 to 12 minutes. Remove from the heat.
2. Stir in walnuts and orange zest. Let cool completely. (The marmalade will thicken as it cools.) Serve at room temperature or chilled.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 3 days.
• Tip: To toast chopped walnuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
• Note: A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as tomato or lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

Nutrition

Per 1/4-cup serving: 91 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 14 g carbohydrates; 2 g protein; 2 g fiber; 2 mg sodium; 53 mg potassium.

 

Carbohydrate Servings: 1

 

Exchanges: 1 other carbohydrate, 1/2 fat

 

Recipe from eatingwell.com

 

Have a great Thanksgiving! - Jean