Beyond the Stress Ball: Mindfulness and Relaxation Techniques

stress ballThis powerful workshop offers practical tools for managing stress that go beyond traditional advice. You’ll learn how effective thinking, mindfulness and relaxation techniques can lower your stress level and increase your quality of life.

When: 6:30-8 pm on Tuesday May 5th, 2015

Where: Florida Blue Center
285 N. Cattleman Road
Sarasota, FL 34243
Off University Parkway (Exit 213)
1/2 mile west of I-75
NOTE: Do NOT follow GPS directions. They will take you south of Fruitville.

Cost: FREE
Seating is Limited. To reserve your seat RSVP to Florida Blue at 941-308-2042

Eating Better with Chef Nancy!

IMG_3795Chef Nancy Waldeck returned to GTOH this month and brought with her three delicious and easy to prepare dishes; Black bean dip with homemade pita chips, Brussels sprout salad, and fresh fruit with balsamic dressing.
Some of her takeaway tips were:
How to save cuttings from veggies in the freezer to make our own veggie stock without preservatives or extra sodium.
Encouraged everyone to make our own dressing. She advised us to stay away from soy bean oil, which is cheap but not good for you. Soy bean oil has omega 6 fatty acids, which is inflammatory and can increase risk of disease, (unlike omega 3′s which are anti-inflammatory and good for us).
Turmeric is another powerful anti-inflammatory.
IMG_3794Chef Nancy also informed us that kale is no longer the “it” veggie. Cauliflower has taken over in popularity. For those of us that never managed to acquire a taste for kale, this is GREAT news!
She also recommended the Environmental Working Group, which is a site that gives you info on organic foods, www.ewg.org
Recap by Norma Pitzer-Kelly

EAT BETTER BY Cooking Once, Eating Twice or Three Times!

chef nancy waldeckCome join Healthy Chef Partyologist Nancy Waldeck as she shows you the culinary tips and techniques that you can use to cook healthy meals at home. We’ll take easily accessible ingredients and cooking techniques can will you help translate traditional recipes into delicious healthier foods. You’ll even enjoy samples of the terrific recipes to inspire you to recreate them at home!
Presentation Objectives

Provide participants culinary tips and techniques that they can use to plan ahead to cook healthy meals at home
OUTCOME: Participants will see tips and techniques in action.

Help participants understand how the addition of planning, easily accessible ingredients and cooking techniques can help translate traditional recipes into delicious healthier foods.
OUTCOME: Participants will learn how make healthy food taste great with widely available vegetables and herbs.

Demo, Share and Taste 3 recipes and answer culinary questions.
OUTCOME: Participants will have questions answered and recipes to take home.

When: 6:30-8 pm on Tuesday April 14th, 2015

Where: Florida Blue Center
285 N. Cattleman Road
Sarasota, FL 34243
Off University Parkway (Exit 213)
1/2 mile west of I-75
NOTE: Do NOT follow GPS directions. They will take you south of Fruitville.

Cost: FREE
Seating is Limited. To reserve your seat RSVP to Florida Blue at 941-308-2042

Choosing Wellness: Chemical Hazards Hiding In Your Home Recap

Plastic detergent bottles with spongesAt our March Girl Talk on Health, Michelle Young presented “Choosing Wellness: Chemical Hazards Hiding In Your Home.”

She discussed everything from toxic flame retardants on baby mattresses, bedding and clothes, to lead laden lunchbox linings (on the vinyl lunch boxes) which are toxic to our bodies and are known carcinogens. The worst part is that the US Government approves it’s use.

We also discussed Atrazine, which is one of the most widely used farm pesticides in the US. Studies have shown that male frogs exposed to Atrazine turned into females!! Sadly there is little to no research available on its effects on humans. Manatee County is #2 among six Florida counties with the highest levels of Atrazine.

Michelle gave us a list of Just Say No products, these include: GMO, chemical cleaners, pesticides, body care products, plastic & vinyl, carpeting, non-stick cookware, stain/wrinkle resistant clothes, hand sanitizers (some are endocrine disrupters), canned food (BPA), and particle board furniture (treated with formaldehyde).

The Say Yes list: Non-GMO/organic, cast iron, stainless steel, ceramic, stoneware, solid wood furniture, Reverse Osmosis water, plant based oil soaps, stainless steel water bottles, and glass containers (vs plastic).

Below are some good websites for looking into the chemicals we are bring exposed to and how to protect ourselves:

National Drinking Water Database: www.ew.org/tap-water/
Environmental Working Group: www.ewg.org
Food and Water Watch: www.foodandwaterwatch.org
Washington Toxics Coalition: www.watoxics.org
Consumer Reports: www.consumerreports.org
(Arsenic in rice and conventional apples): www.consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm
Mind Body Green: www.mindbodygreen.com
BioInitiative 2012: www.bioinitiative.org/conclusions
Toxic Free Kids: www.toxicfreekidsblog.org

by Norma Pitzer-Kelly

Choosing Wellness: “Chemical Hazards Hiding in Your Home”

Plastic detergent bottles with spongesAs a Mother and Wife, Michelle Young is committed to protecting her family’s health. Having witnessed her parents’ poor and uninformed lifestyle choices turn into lifelong struggles with illness and disease, she has chosen a far different approach to health and wellness for herself and her family. While no expert in Green Living, Michelle strives to inform herself as much as possible about the potential health impacts of any and all consumer items she and her family might use. Bordering on obsessive from the perspective of some, Michelle lives by the motto “Knowledge Is Power” as she has witnessed firsthand the negative impacts of an “Ignorance Is Bliss” approach to living. Join Michelle for a discussion about choosing wellness over convenience and consumption. Bring your own examples to share of how you choose wellness in your daily life.

When: 6:30-8 pm on Tuesday March 3rd, 2015

Where: Florida Blue Center
285 N. Cattleman Road
Sarasota, FL 34243
Off University Parkway (Exit 213)
1/2 mile west of I-75
NOTE: Do NOT follow GPS directions. They will take you south of Fruitville.

Cost: FREE
Seating is Limited. To reserve your seat RSVP to Florida Blue at 941-308-2046

The 8 Colors of Fitness Recap

On Tuesday February 3rd, Girl Talk on Health presented a talk called “The 8 Colors of Fitness” presented by Lori Blanco of Florida Blue.

The 8 colors of fitness is a method by which you take a short quiz to find out which color you correspond with regarding the type of workout that bet fits your personality. Many times people will start a fitness routine but won’t stick with it, research shows that the reason might be that its not what “fits” you. For instance you love the outdoors, walking, hiking, biking, swimming, etc, but you join a gym. Being cooped up inside is not for you, so you quit. Well you might be a Green – greens feel refreshed and renewed by spending time alone in nature. Or conversely you sign up for a couch to 5K program and being out in the elements doesn’t suit you, so perhaps a gym workout is best. You might be a Blue. Like classes like zumba or aerobics?  You might be a Red. Being active is in our DNA, you just have to find your niche.

To find out more visit www.the8colors.com to get more info and to take your quiz.

Purchase the book The 8 Colors of Fitness

Color Me Fit: The 8 Colors of Fitness

Part of maintaining a healthy lifestyle is figuring out what kind of physical activity works for you – which we all know can take years of trial and error. If you would like to “cut to the chase” and determine your fitness personality, this presentation will help you discover how you can create an exercise program you’ll never quit. Join us and the Florida Blue Registered Nurses to identify your fitness goals for 2015 and put a successful action plan in place.

When: 6:30-8 pm on Tuesday February 3rd, 2015

Where: Florida Blue Center
285 N. Cattleman Road
Sarasota, FL 34243
Off University Parkway (Exit 213)
1/2 mile west of I-75
NOTE: Do NOT follow GPS directions. They will take you south of Fruitville.

Cost: FREE
Seating is Limited. To reserve your seat RSVP to Florida Blue at 941-308-2046

Happy for Health: The Psychology of Happiness

Happy can help lead us to healthy. Happiness is associated with improved immune system function and better overall health. For many years psychologists focused their attention only on psychological problems, but in recent years some psychologists have turned their attention to the study of happiness. These researchers have learned a lot about what truly makes people happy. In this presentation, we will discuss what researchers have learned about the physiological impacts of increasing our levels of happiness.

Presented byKathleen Monahan
Kathleen Monahan, Ed.D., NCCC
Career Counseling Sarasota

When: 6:30-8 pm on Tuesday December 2nd, 2014

Where: Florida Blue Center
285 N. Cattleman Road
Sarasota, FL 34243
Off University Parkway (Exit 213)
1/2 mile west of I-75
NOTE: Do NOT follow GPS directions. They will take you south of Fruitville.

Cost: FREE
Seating is Limited. To reserve your seat RSVP to Florida Blue at 941-308-2046

Using Power Foods at Your Holiday Table- Recap

Rachel ChambersOur Girl Talk on Health for November 4th was called Using Power foods at your Holiday table presented by Rachel Chambers, RDN, LDN, Nutritionist at Venice Regional Medical Center.  In her work Rachel guides and teaches patients to become independent in adopting personalized nutritional plans to reach their health related goals. In our talk she took these principals and applied them to our upcoming holidays.
Rachel suggested introducing healthy alternatives to some of our favorite holiday foods; such as couscous with cranberries, mint and pine nuts, wild rice salad with cranberries and peas, and autumn salad with cranberries and walnuts. She also gave us some suggestions for healthy snacks anytime like:
Hummus with whole grain crackers, soups with low sodium or home made broths blending potatoes or beans to add thickness, adding sunflower seeds or walnuts to salads in the place of croutons, refreshing cold soups like gazpacho or melon, apple slices with almond butter, cottage cheese with fruit, and pesto cottage cheese with celery among others. She also discussed healthy drink alternatives like infused waters with cucumber, watermelon, and basil, or lime, lemon or orange. Or trying LaCroix flavored seltzer waters like cran raspberry or coconut. She also suggested flavoring our foods with herbs, spices and lemon juice.
Lastly Rachel made recommendations for two books:  Mindless Eating by Dr Brian Wansick, and Deceptively Delicious by Jessica Seinfeld, and a food/recipe website: www.allrecipes.com which sends you daily recipes to your inbox.
Rachel can be reached at tchambers1@verizon.net

Apple-Cranberry Crisp

This easy, colorful recipe is a favorite way to get lots of delicious flavor from the apples, cranberries and walnuts, plus enjoy their many nutrients, fiber and cancer-fighting phytochemicals.

Canola oil spray

7 medium Granny Smith apples, peeled, cored and sliced

1 cup fresh cranberries

3/4 cup dark brown sugar, firmly packed

1/2 cup old-fashioned rolled oats

2/3 cup whole wheat flour

1/4 cup pecans or walnuts, chopped

3 Tbsp. butter, softened or trans fat-free margarine

Frozen low fat vanilla yogurt (optional)

Preheat oven to 375 degrees. Lightly coat medium shallow baking dish with canola oil spray. Place apples and cranberries in dish and gently toss together. In medium bowl, combine brown sugar, oats, flour, nuts and butter. Sprinkle brown sugar mixture on top of fruit. Bake until apples and cranberries are bubbly and tender, about 50 minutes. Transfer dish to wire rack to cool slightly. Serve warm with frozen yogurt, if desired.

Makes 8 servings.

Per serving: 268 Calories, 8 g Total Fat (3 g Saturated Fat), 50 g Carbohydrates,
2 g Protein, 4 g Dietary Fiber, 9 mg Sodium.

 

 

Summary by Norma Pitzer-Kelly

Incorporating POWER Foods Into Your Holiday Meals

Rachel photo (1)Though pumpkin has begun to dominate fall recipes, there are many other fruits and vegetables to explore this time of year and throughout the holiday season – all toting anti-cancer nutrients.
Join us as we explore recipes that incorporate phytonutrient and flavor-dense ingredients that are packed with flavor and textural appeal. Leave with new recipes using powerful ingredients likes quinoa, walnuts, and faro!
Maintaining a healthy weight is key to cancer prevention but can be challenging while socializing around the holiday table. By incorporating some nutrient-dense, highly satisfying foods into our holiday meal menus, we can indulge and feel great about it!

Presented by
By Rachel Chambers, RDN, LDN
Registered Licensed Dietitian/Nutritionist

When: 6:30-8 pm on Tuesday November 4th, 2014

Where: Florida Blue Center
285 N. Cattleman Road
Sarasota, FL 34243
Off University Parkway (Exit 213)
1/2 mile west of I-75
NOTE: Do NOT follow GPS directions. They will take you south of Fruitville.

Cost: FREE
Seating is Limited. To reserve your seat RSVP to Florida Blue at 941-308-2046