The Baker’s Best of Health
October ● November ● December 2013
Greetings,
It’s my favorite time of year again. Fall, with its colorful leaves, cooler temps, and
apple cider. And the coming holidays, when I enjoy gathering with family and friends.
But the hustle, bustle, and excitement of the season can be overwhelming at times, so
I’ve got some tips to tame the tension. I’m also digging through my recipes to find a
few new twists on some of my favorite foods, like sweet potatoes. And while I’m at it, I
think I’ll warm up with a cozy cup of tea (over). So enjoy a fantastic fall, and get ready
for a joyous holiday season!
By the month…
October
Home Eye Safety Month
www.preventblindness.org
National Physical Therapy
Month
www.apta.org.nptm/
October 14-18
National Health Education
Week
www.sophe.org/nhew.cfm
In the News...
Keep Your Brain Healthy by Pumping Iron
According to a recent study, people who are anemic have a
higher risk for developing dementia than those who are not.
Anemia is characterized by low levels of hemoglobin, the main
protein in red blood cells that carries oxygen through the body.
When the brain doesn’t receive enough oxygen, the damage
can lead to dementia or other cognitive problems. Since 23%
of people over age 65 develop anemia, experts advise older
folks to have their hemoglobin levels checked yearly and to
consume plenty of iron-rich foods, such as dark-green leafy
vegetables, beans and lentils, nuts, apricots, and meat.
http://tinyurl.com/oyhcyzv
November
This Season’s Hot Topic…
COPD Awareness Month
www.lung.org
Tension Taming Tips to Finesse Stress
Diabetic Eye Disease
Month
www.preventblindness.org
November 21
Great American Smokeout
www.cancer.org
December
Safe Toys and Gifts Month
www.preventblindness.org
December 1
World AIDS Day
www.worldaidscampaign.org
December 1-7
National Handwashing
Awareness Week
www.henrythehand.com
www.bakersbesthealth.com
The holidays are coming, so ‘tis the season to be jolly. Don’t let
yourself fall victim to stress this time of year. It’s not always easy,
what with the hustle & bustle of shopping, decorating your home,
getting ready for company, and concerns about pushing an already
tight budget to its limits. Here are a few quick tricks that’ll shortcircuit the stress in the wink of a reindeer’s eye:
• Breathe. Taking slow, deep breaths and focusing on the
sensation called mindful breathing won’t shrink the long line
at the toy store, but it will lower your heart rate and help you
gain a sense of control.
• Spend quality time with your pet. Your furry friend loves you
unconditionally, so playing a quick game of fetch with Fido or
cuddling with Kitty will lift your spirits buffer stress.
• Take a walk. A simple walk at a brisk pace enhances the flow
of brain chemicals that block the effects of stress. It doesn’t have
to be a long walk—even a dash up and down the stairs will do.
• Munch on chocolate. It’s true—eating chocolate helps release
endorphins, those brainy chemicals that control your mood.
The most important thing is to allow yourself to enjoy the holiday
season and all of its wonders. After all, it only comes once a year!
Check out our gallery of DIY videos at
www.bakersbesthealth.com/videos.aspx to learn
how to reduce eye bags, age spots, and more!
A Potato That’s Good for You? Sweet!
Thanksgiving dinner just wouldn’t be the same without the
warm, melt-in-your-mouth goodness of sweet potatoes. Mmm, I
can practically taste them right now. But if they’re so darn good,
why do most people eat white potatoes all the time and save
the sweet spuds for the holidays? It’s a mystery to me, especially
since—aside from having remarkable flavor—sweet potatoes
fill our bodies with plenty of beta-carotene, a powerful cancerfighting antioxidant!
So the next time you hear French fries calling your name,
hit the kitchen instead of the drive-through, and try one of
these healthier, but equally delicious, options:
• Substitute sweet potatoes for the white spuds in your
mashed potato recipe. Season them with ground
cinnamon and nutmeg instead of salt and pepper.
• Bake sweet potatoes at 400°F for 40 to 50 minutes.
Top with a touch of maple syrup, ground ginger, and
chopped pecans instead of butter or sour cream.
Or try this recipe that delivers great flavor
for far less fat and calories.
Oven-Fried Sweet Potatoes
This healthy, yummy recipe will
be a great addition to any meal.
And it’s easy, too!
2 tablespoons olive oil
3 large sweet potatoes
1 pinch dried oregano (optional)
2 pinches salt
2 pinches ground black pepper
Preheat oven to 350 degrees, and
lightly coat the bottom of a nonstick baking dish with olive oil.
Peel the sweet potatoes, then cut
into 1-inch pieces. Place potato
pieces in the baking dish and toss
to coat with the olive oil. Sprinkle
with salt, pepper, and oregano.
Bake for 25 minutes, take out and
toss, then bake for another 25
minutes or until soft. Enjoy!
Warm Up with a Cozy Cup of Tea
Even coffee lovers know that there’s nothing better on a chilly, damp fall afternoons than sipping a big
mug of tea by a cozy fire. It warms you up from the inside out and leaves you feeling rested and healthy.
What is it about tea that makes us feel so good? It turns out that tea is packed with antioxidants, those
powerful free radical fighters that can rev up our immune system and help it fight off colds, flu, and even
cancer. So even if you think you’re not a tea drinker, give it a try!
Here’s how to make the perfect cup of hot tea:
Start with cold water in a kettle or pot. Bring just to a boil and then pour over a tea bag in your cup.
Let stand for 3 to 5 minutes to maximize your antioxidant dose. Remove the bag promptly to prevent
bitterness from too much tannin. Then find a cozy spot by the fire, sip, and relax.
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