Many of the Bissell Elementary School staff joined the2011 Mileage Challenge under the direction of MarkBindus. Mrs. Julie Haines is Bissell’s building leader. Shehas been very busy keeping participants on task withpedometers, calculating miles and translating steps intomiles. If you look around the building, you will see staffwalking in teams, people walking outside and dancing inthe gym with students.

Several Bissell Elementary staff take Zumba classes.Zumba uses Latin dancing as a creative form of exercise.Staff feel Zumba is an excellent way to exercise because itis fast-paced, fun and exciting. People of all ages can“Zumba” their way to fitness!

The photo to the right shows staff looking healthier and happier. Their appears to be determination in their eyes and passion intheir fist-pump to win the competition. Bissell Elementary is currently leading all departments and schools with a total of 4,741miles earned for all Bissell participants, and an average of 190 miles earned per person. This phase of the Mileage Challenge endsApril 30, 2011. There is still time to get moving and contribute some points to your school’s effort. With the weather likely toimprove soon, it would be a great time to get outside and exercise. Don’t forget to contact your local wellness representative toget your score counted.

APRIL 2011

Wellness E-Letter for Employees of Twinsburg City Schools

BISSELL STAFFExercises From A to Zumba

INSPIRE TO MOVE Proper Footwear = Happy Feet!When exercising a lot of strain and impact is absorbed by yourfeet. It’s important to take proper care of your feet. The rightfootwear will help prevent injuries, stimulate correct techniqueand avoid blisters. Exercise shoes affect your whole body.

A Great Fitting PairWhen looking at shoes:

• Go for a pair that are durable and will last for a long time. • Know your shoe size or get measured to ensure a proper

fit. If the shoe doesn’t fit properly, it is likely to cause pain. • Go with shoes with a strong supportive sole, so that the

risk of injury due to slipping is minimized.

• Make sure toes have plenty of room. There should be spacefor a thumb width between the shoe and your big toe.

• Walk around in the shoes for a while to make sure theyreally feel comfortable,shoes shouldn’t needbreaking in.

• Your heels should fitclosely without slipping.

• Shop in the afternoon asfeet swell a little duringthe day.

• Try on both shoes as feetcan be different sizes.

1INSPIRE TO MOVE 3NOURISHING YOU2MILEAGE CHALLENGE 4FUN RUN 5WELLNESS 6HEALTH HARMONY

MILEAGE CHALLENGE UPDATE

Relying on restaurant prepared or processed foods out of a box often results intoo much sodium and fat, too many calories and too little good nutrition.Preparing meals at home with whole ingredients gives you more control overwhat you’re eating. Try making food in bulk so it’s easy to have on hand.

Here are some tips to get you started:

• Steam, bake, grill or broil rather than frying.

• Select lean or extra lean meats and trim visible fat from meat before cooking.

• Use low-fat or fat free milk instead of whole milk in recipes.

• Choose whole grain pastas, rice and breadsvs. the more refined, lower fiber white.

• Incorporate fresh or dried herbs for flavorrather than salt.

• Use nonstick pans and sprays rather thanlots of butter and oils in preparation.

• Get out the crock pot to prepare a one dishmeal that is ready when you get home.

1 bone-in, whole turkey breast

(4.5-5 lbs.), thaw if frozen

1/2 cup apple juice

1 small onion

2 tbsp chopped, fresh thyme

Heat oven to 325 degrees F. Cut onion in half and place inside the cavity of the

turkey along with the bundles of thyme and sage. Place turkey breast skin side up on

a rack in a roasting pan. Meanwhile, mix remaining ingredients in a small bowl.

Roast uncovered for 30 minutes. Brush one third of the apple juice mixture over

turkey. Roast another 1 hour 3o minutes until thermometer reads 170 degrees F.

Remove turkey from oven, cover with foil. Let sit for 15-25 minutes before carving.

10 servings (plenty for leftover sandwiches).

Per serving (skin removed): Calories 200,

Total fat 8g, Cholesterol 80mg, Carbohydrate 2g,

Protein 29g.

Small bundle of fresh thyme

Small bundle of fresh sage

1 tsp paprika

1/2 tsp salt

Thyme/Sage Roasted Turkey Breast

“When baking, follow directions.When cooking, go by your own taste.”

- Laiko Bahrs

Get Back To Cooking

Toss The Salt Shaker andRevive Your Taste Buds!

NOURISHING YOU

Fresh herbs are delightful but, if you don’t haveany on hand, dried herbs work great. Dried herbsare more concentrated in flavor so should besubstituted at a 1–3 ratio (1 teaspoon dried =1 tablespoon fresh.) Taste test first as you mayprefer a little less.

• Rosemary with peas, cauliflower and squash

• Oregano with zucchini and tomatoes

• Dill with green beans or carrots

• Marjoram with brussels sprouts and spinach

• Basil with peppers, kale or spinach

PREFERRED WELLNESS VENDOR

Oral Cancer Screening Uses RevolutionaryTechnologyBy Larry Harlan, DDS

Twinsburg Dental Associates now provide an Oral Cancer Screening service for our patients.We use a new technology which uses 3 wavelengths of light that can detect oral cancer.The good news is that early detection leads to early treatment and a cure rate of nearly 90%.The test is simple, painless, and takes less than 3 minutes.The hand-held device, Identafi® 3000Ultra, is used first to examine the entire oral cavity; the upper portion of the mouth, the lower portion of the mouth, the floorof the mouth; as well as the tongue, hard and soft palate and the pharynx are examined. Essentially the different waves of lightare able to identify any areas of abnormal tissue growth, which may be benign, precancerous or cancerous.(See photo of Identafi®3000 ultra).This innovative service demonstrates that Twinsburg Dental Associates is committed to your total well being.You may want toask about this service in conjunction with your next preventive dental exam.To arrange a convenient dental appointment,please call 330-425-0912.

DENTAL SERVICES:• Painless Dental care with Sedation • Dental treatment while you sleep• Therapeutic Dental care: cavities,

root canal, esthetics• Prosthetic Dental care: removable

dentures & partials, implants• Ceramic veneers and crowns• Laser Periodontology:

painless gum treatment• Surgical Services: extractions

& implants• Technological Advances:

• Same day service onCeramic Crowns

• Digital x-rays

• Teeth whitening • Invisalign braces

EDUCATION:• Graduate of Case Western School

of Dental Medicine • Graduate of Advanced Education

in General Dentistry (residency)

PROFESSIONAL ASSOCIATIONS:• Member of American Dental Association• Member of Ohio Dental Association• Member of Greater Cleveland

Dental Society• Member of Academy of

General DentistrySpecial Office Hours: Friday & Saturday Appointments Available

Spring Brings Growth& Change to Twinsburg

Dental AssociatesIntroducing: Dr. Sergei Shirman,

New Member of TwinsburgDental Associates

TWINSBURG DENTAL ASSOCIATES • 9945 Vail Dr., Suite 1 • Twinsburg, OH 44087Phone: (330) 425-0912 • Fax: (330) 425-3854

Email: info@twinsburgdental.com • Website: http://www.twinsburgdental.com

It’s a well-known fact that many people react to stress with alcohol. What is lesswell known is that alcohol exacerbates stress. People who don’t have as manyresources, such as social support to cope with stress, are more likely to drink inresponse to a stressful situation. Research tells us that alcohol causes some of thesame effects on the body as other stressors. Alcohol interferes with sleep, numbsemotions and may hurt your ability to deal with the situation causing the distress.

One exception to this is red wine. Red wine may actually help you relax byinhibiting the movement of the neurotransmitter responsible for stress. *A drinkafter work or with dinner can be safe and pleasurable, the problem is when chronicstress can lead to drinking to excess. Drinking “just to relax” can be a risky behaviorif it’s done on a regular basis. Reaching for a drink whenever you feel stressed canturn into a conditioned response, so that you are actually building a habit that canturn into dependency. Using alcohol to escape from the pressure of a problem is arisky behavior that can develop into a major dependence on alcohol.

It’s important to have coping strategies that don’t involve drinking. Sharingfeelings with a friend, family member or healthcare professional can help you deal

with worry. When you’re feeling overwhelmed remember to take onething at a time. Situations can seem impossible whenlooking at the whole picture. Focus on what step you need to

do first, when that is done, then deal with another.

Source Dr. Oz $5 Fixes to Stress Less Sleep Well and Lose Weight.

Stress and Alcohol

“Don’t let your mind bully your body intobelieving it must carry the burden of its worries.”

- Astrid Alauda

HEALTH HARMONY

Limiting AlcoholTo Avoid Cancer

Studies around the world have shown thatdrinking alcohol regularly increases the risk ofgetting mouth, voice box, and throat cancers.Consuming around 50 grams of alcohol or moredaily can double or triple the risk for thesecancers compared to the risk of non-drinkers.

More than 100 studies have found an increasedrisk of breast cancer with increased alcoholintake. There is also evidence that drinkingalcohol is a risk factor for liver cancer and morethan 50 studies have show a link betweendrinking alcohol and colon cancer.

Source: Center for Disease Control and Prevention

Better Ways ToDrown Your Sorrows:

Talk out your problems with a friend

or good listener.Exercises like walking, swimming, jogging,

bike riding, dancing, yoga or tai chi.

Learn other stress reduction techniques

like progressive relaxation or meditation.

Seek professional help if your problems

are too difficult to solve on your own.

The Healthy & Wise Wellness E-Letter is designed to be informativeand educational. Content in this E-Letter is not intended as medical advice.

Contact your doctor before beginning any exercise, or behavior changeprogram. Content of this E-Letter may not be reproduced for commercial

purposes without written approval of Achieve & Grow, LLC. ©2011.All Rights Reserved.