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Combating Holiday Pounds As the holidays near, you’re ready to celebrate, relax and spend some extra time with friends and family, but the abundance of unhealthy foods and beverages can be tempting. Follow these easy tips to enjoy the holidays while keeping your nutritional health on track. Apple and Sweet Potato Bake Amp up exercise. During the busy holiday season, exercise may fall by the wayside. Instead of neglecting physical health, engage in 150 minutes of moderate exercise each week. Burn a few extra calories. Find ways to exercise a little more each day. Try taking the stairs instead of the elevator or parking farther away to create a longer walk to your destination. When in doubt, sub it out. If your recipe calls for lessthan-healthy ingredients, investigate ways to reduce calories, fat and sugar. Instead of topping pie or cake with ice cream, substitute a spoonful of fat-free vanilla yogurt. Trade Splenda ® for sugar and applesauce for oils in baked goods. Have a snack. Before heading to a holiday party where you could be tempted with unhealthy treats, eat a healthful snack to tame your hunger. Reward your hard work. Eating wholesome foods and exercising regularly can be a difficult task, so treat yourself to a moderate portion of a holiday favorite every now and then. Enjoy the health benefits of antioxidant-rich sweet potatoes in this tasty holiday recipe. Ingredients 5 cups sweet potatoes, thinly sliced (about 1 ½ sweet potatoes) 2 cups apples, thinly sliced ¼ cup brown sugar 2 tablespoons reduced-calorie pancake syrup ½ teaspoon ground cinnamon ½ cup apple juice or orange juice ¼ cup chopped walnuts Directions Preheat oven to 375 degrees Fahrenheit. Mix the sweet potatoes, apple slices and brown sugar in a large mixing bowl, and place them in a nine-inch square baking dish. Stir syrup with cinnamon and apple or orange juice in a smaller bowl, and pour the sauce evenly over sweet potato mixture. Sprinkle walnuts on top. Cover baking dish, and bake for 30 minutes. Remove cover, and bake for 15 minutes longer. Nutrition Information Servings: 6 Calories: 128 Total fat: 3g Carbohydrates: 24g Sodium: 24mg Protein: 2g Source: www.medicinenet.com 8 brmc.com
Back to Your Life—Faster When recovering from surgery, illness or injury, a positive rehabilitation experience can help people return home and regain independence more quickly. Short-term rehabilitation can play a critical role in the healing process. The Rehabilitation Center at The Pavilion in Bradford Regional Medical Center combines the physicians, nurses and therapists from BRMC with individualized care plans for optimal recovery. An eight-bed unit designed to expedite patients from the hospital back home, The Rehabilitation Center helps individuals achieve the highest level of independence. The center provides a seamless transition for those requiring further exercise, therapy, and life-skill retraining following a medical or surgical procedure, and offers dedicated exercise and therapy facilities in a newly renovated unit with modern patient rooms. Care teams, including physical and occupational therapists, speech and language pathologists, dietitians, physicians, and a social worker, collaborate to develop a specialized plan for each patient at the center. “We’re one of the few hospital-based skilled nursing facilities in our area,” said Tracy Colosimo, RN, Awdministrator of The Pavilion. “We offer this because it’s the safest transition for our patients. By evaluating patients on an individual level, we are able to meet their specific needs and give them the best opportunity to return to an independent lifestyle.” To learn more about The Rehabilitation Center at The Pavilion, call 814.362.8293. Sweet Dreams Sleep is not simply “down time.” Instead, it’s an important component of overall health. Minimize your risk for chronic disease with healthy habits for sound sleep. Most adults require seven to nine hours of sleep each night, according to the National Sleep Foundation. However, recent data shows 30 percent of adults sleep an average of six hours or less nightly. For optimal sleep: » Avoid eating large meals close to bedtime. » Ban computers, TVs and other electronics from the bedroom. » Be sure the temperature is cool but not cold. » Keep the room quiet and dark. Diagnosing Sleep Disorders Sleep insufficiency has been linked to an increased risk for cardiovascular disease, depression, diabetes and obesity. Diagnosing and treating sleep disorders, including insomnia, narcolepsy, restless leg syndrome and sleep apnea, can improve sleep and overall health. For more information about sleep services at Olean General Hospital OR Bradford Regional Medical Center, visit www.ogh.org OR www.brmc.com. Olean General Hospital’s Sleep Disorder Center at the Hampton Inn is an accredited member of the American Academy of Sleep Medicine. The center offers free Sleep Apnea Clinics the third Wednesday of each month at 12:30 and 5:30 p.m. Free equipment checks for patients who use continuous positive airway pressure (CPAP) machines are also available. The Sleep Center at Bradford Regional Medical Center is located within the hospital and recently doubled occupancy to four beds. Medical Director Frank Arnal, MD, FCCP, was chosen as one of “America’s Top Doctors” in Western New York by Buffalo Spree Magazine. ogh.org 9
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