healthy living, september 2012

HEALTHYLIVING| A PUBLICATION OF THE PENINSULA DAILY NEWS |

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2 SEPTEMBER 2012 | HEALTHY LIVING | PENINSULADAILYNEWS.COM

Volume 8, Issue 3 n September 2012

Healthy Living

We’re always on the lookout for article ideas to include in our quarterly Healthy Living publication.

If you have an idea for a story, please let us know. Professionals in their field are invited to contribute informative and

educational articles or columns for consideration in Healthy Living. For more information, email Jennifer Veneklasen, section editor, at:

[email protected]. We cannot guarantee publication due to space and content considerations.

If your submission is accepted, we reserve the right to edit submissions.

John C. Brewer, publisher and editor Steve Perry, advertising directorSue Stoneman, advertising operations manager

Articles and submissions

Published by the PENINSULA DAILY NEWS www.peninsuladailynews.com | 360-452-2345

Main office: 305 W. First St., Port Angeles, WA 98362

on the cover

Jennifer Veneklasen, editor Brenda Hanrahan, editor

Port Angeles CrossFit participants, clockwise from top left corner: Firefighter Jamie Mason, Molly Gort, Mark Hodgson, Kim Mason and Rebecca Wanagel. >> The photos are a result of a challenge thrown out to Crossfitters by Clallam County YMCA instructor Michelle Hayman to take a photo of themselves doing a handstand outside of class.

The second challenge was to “overhead squat something unique.”CrossFitters were photographed overhead squatting shovels, logs,

Cookie Monster cakes, accordions, a bicycle and so on. Both movements are used in regular CrossFit training. The handstand uses lots of upper body strength. “Not everyone can do it,” Michelle says. “So we modify it to meet

people where they are. The ones in the photos obviously had mas-tered that skill.”

For the overhead squat every muscle in the body is working to stabilize the object overhead.

“In class, that object can be as light as your hands, for many peo-ple, or heavier in the form of a barbell — or a string bass,” she jokes.

HEALTHYLIVING| A PUBLICATION OF THE PENINSULA DAILY NEWS |

SEPTEMBER 2012volume 8, issue 3

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Fun walk to benefit Sequim free clinic

Dress up in your cos-tumes and celebrate well-ness this Halloween by joining Olympic Medical Center and the James-town S’Klallam tribe for the Jamestown Family Jaunt and Haunt from 2 p.m. to 4 p.m., Oct. 28.

The Jamestown Family Jaunt and Haunt is a wellness event and fun walk — approximately 1 mile — for area families and kids-at-heart.

Get on your costumes and enjoy a noncompeti-tive walk around Olympic Medical Center’s Sequim campus.

Also participate in activ-ities at the Jamestown Family Health Center, 808 N. Fifth Ave., and learn about fun ways to help your family maintain an active lifestyle and make healthy choices.

“Kids love Halloween, and there is no better time to offer a free, fam-ily friendly event to the community,” says Bobby Beeman, health promo-tions coordinator at Olympic Medical Center.

“We hope to see kids, parents, grandparents and more dressed up in costume to enjoy some time outside for a walk. We also want to encourage healthy habits in a fun way, so we’ll be offer-ing youth-oriented wellness opportunities along with other fun activities, good snacks and prizes.”

The first 250 children to register that day for the walk receive a free cooler lunch bag.

If you are interested in volunteering for the event, or for more information, phone 360-417-7122.

WHAT: Jamestown Family Jaunt and Haunt, presented by Olympic Medical Center, the Jamestown S’Klallam tribe and the Jamestown Family Health ClinicWHEN: Sunday, Oct. 28, 2 p.m. to 4 p.m.WHERE: Jamestown Family Health Center, 808 N. Fifth Ave., Sequim

Join in the Jamestown Family Jaunt and Haunt

Fall family wellness event

The Sequim Valley Health & Wellness Clinic will host its annual fundraising event — the Clinic Fun Walk and Wellness Fair — on Saturday, Sept. 15.

The event draws several hundred of walkers each September.

Participants are invited to walk a 1-mile or a 5-mile trail around Carrie Blake Park or the Olympic Discovery Trail.

Wellness displays and screenings, healthy- food cooking demonstrations and samples, music, a silent auction and other fun activities will be offered.

The walk is non-competitive and is meant to remind people that exercise is an important part of a healthy lifestyle.

The free clinic provides medical care to the uninsured and other community members who may not be able to afford quality medical care.

The walk will begin at Trinity United Meth-odist Church, 100 Blake Ave., Sequim.

Registraion is at 8:30 a.m. and the walk starts at 9 a.m. The cost is $10 and is free for those 12 and younger.

For more information, phone 360-582-0218 or go to www.sequimfreeclinic.org.

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Kristin Halberg, a Port Angeles-based writer, life coach and organizational consultant, says never to underestimate

the power of nature to help create positive emotions. She says that research shows a positive mindset can not only improve psychological strength but can also lead to stronger social connections and increased physical health.

written by KRISTIN HALBERG

What is vitality? In my practice, I define vitality as “fully alive, genu-

ine and engaged in the world; living into the wholeness of body, mind and spirit in a way that is unique to you as an individual.”

A colleague of mine and I used to walk the water-front trails in Seattle as we brainstormed for the work-shop we were developing.

One day we got onto the topic of societal expecta-tions: How so many of us simply set out into the world following the blueprint that society created for us — go to school, get a job, get married, have children, buy a house, acquire things, raise children, retire — without thinking about whether those choices are suitable for our unique spirit.

In following this pre-subscribed routine, many of us acquire health problems, become increasingly restless or burned out. Others of us, who perhaps had chal-lenges following this prescribed path, allow feelings of unworthiness to permeate our lives.

When either of these scenarios plays out, instead of looking inside to our own inner intelligence for solutions, we tend to look outside for solutions such as prescription drugs, substance abuse, excessive television or gaming or any other combination of activities that may tempo-rarily relieve our symptoms of pain, boredom or disease.

These external solutions may provide distractions or temporary benefits that turn into habits.

Habits are simply automatic responses that devel-oped in reaction to a specific situation.

In brain science terminology, a specific neuropath-way has formed to facilitate a specific behavior.

Habits can be beneficial. The habit of brushing your teeth every morning an evening, for example, helps pre-vent tartar build up and cavities.

Some habits may have served a purpose at one time in your life, but may now be an unhealthy crutch rather than an adaptive tool.

For these habits the good news is that you can change or modify your old behaviors by creating new, more helpful behaviors.

Three habits for creating vitality

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studying the benefits of gratitude. They include:• Stronger immune systems and lower blood pressure• Higher levels of positive emotions• More joy, optimism and happiness• Acting with more generosity and compassion• Feeling less lonely and isolated >>

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PENINSULADAILYNEWS.COM | HEALTHY LIVING | SEPTEMBER 2012 5

You can be grateful for just about anything: the smile from a loved one, the wagging tail of your dog’s greeting, the beauty surrounding us here on the Olym-pic Peninsula. Here are two ideas to help you cultivate a practice of gratitude:

• Start a gratitude journal. This journal can be fancy or simple. You can deco-

rate it yourself, purchase an already decorated journal from a bookstore or gift shop, or simply mark a binder with the words “Gratitude Journal.”

Keep the journal somewhere handy, and each morn-ing and evening write a minimum of three things you are grateful for.

For a variation, make a gratitude jar instead. Use sticky notes or small pieces of colored paper or

index cards to write your gratitude on. Make it a practice to look back once a month or at

the end of the year at all the things you were grateful for during that time.

• Play the “glad game.” Anyone remember the movie “Pollyanna?” Disney didn’t need the brain scientists to teach him

the benefits of gratitude. This game that Pollyanna played can be adapted for

you or your children. All you need to do is find one good thing about any

situation that befalls you. Is it raining? Thankfully we don’t have to worry

about drought like many of the farmers in the Midwest or other parts of the country.

It’s that simple.

HABIT TWO: Change your perspectiveAll of us have different viewpoints and perspectives

that we’ve developed over time based on our experi-ences and beliefs.

These “filters” of perspective are neither right nor wrong. They are simply filters, and just as with a cam-era filter, if you change it, your perspective shifts.

This concept is both very simple and quite dif-ficult because in order to shift, we have to first be aware that our perspective on any matter is neither right nor wrong, it just is. Letting go of judgments (of ourselves and others) and strongly held beliefs is one of the hardest hab-its to change.

Next time you find yourself beginning to judge yourself or others, try these two techniques to help shift your perspec-tive to neutral:

As the emotion associ-ated with the judgment reaches your awareness, simply stop your mind.

Take a deep breath, in and out. Take another one. And another. Notice your breath. Now try applying one of the two habits of gratitude from above

(either find something you can be grateful for in this situation, or simply think of something else you can be grateful for.) Now take another deep breath. Repeat until the negative emotion has dissipated.

As the emotion reaches your awareness, notice it. What is the name of the emotion? Is it anger? Fear?

Frustration? Despair? Where is the feeling located in your body? What does

it feel like? Is it heavy, pressing or sharp? What color is it? Is it moving in your body, or staying still?

Stay with the emotion until it dissipates; capture the experience on paper if you can.

Simply write down the words that come to mind.

HABIT THREE: Live from the heartThis is both the simplest and the most difficult of

the habits to embody. Western society is very brain-focused, and for many

of us, even being in touch with our heart is frightening. This is unfortunate, because research tells us that

the electrical impulse of the heart is 40 to 60 times more powerful than the brain, the heart magnetic field is 5,000 times more powerful than the brain and can help you access more of your brain, and the heart sends more information to the brain than the other way around.

The heart can help us access positive emotion and transmute negative emotion.

Additionally, research shows that a positive mindset benefits us by improving our psychological strength, giving us good mental habits, stronger social connec-tions and increased physical health.

To help access the power and wisdom of your heart, add these practices to your daily routine:

• Learn mindfulness. It doesn’t matter whether you learn this practice through a physical activity such as yoga, gi gong, nia, running, hiking or through

a sitting practice, such as fishing, knitting or medita-tion.

The practice of mindfulness (paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally) in any form enables you to get out of your own way and simply be present in the moment, which will give you greater access to your heart’s intel-ligence and intuition.

• Never underestimate the power of nature to heal or balance your heart’s intelligence.

Get out and hug a tree. Ask a rock to bear your bur-den for awhile. Let the wind blow through your hair, and allow the grass to soften the ground under your bare feet. Plant something, and cultivate it.

• Sit alone, and listen. Ask your heart for guidance on an issue. Bring a jour-

nal. Write your question with your dominant hand, then switch the pen to the other hand and write the answer your heart gives you. Trust it.

These three habits of vitality, practiced regularly, will improve your life.

If you forget one day, don’t beat yourself up. Just pick back up where you left off, and keep going

until these practices become habits.

Kristin Halberg is a Port Angeles-based writer, life coach and organizational consultant, exploring the intersection between neuroscience, positive psychology, the expressive arts, wilderness and the wisdom tradi-tions. To learn more about her work or upcoming groups or workshops, visit www.kiccoaching.com or phone 425-343-2374.

vital life continued >>


CrossFitwritten by BRENDA HANRAHAN

CrossFit Kids is a great way to educate and promote a healthy lifestyle from an early age.

You might have seen a group of people doing sit-ups and push-ups in an empty parking lot, carefully balancing while walking along a piece of driftwood at Hol-lywood Beach or cheering each other on during a jog on Olympic Discovery Trail.

Or maybe you’ve seen a group of young children racing up the stairs behind the Conrad Dyar Fountain in downtown Port Angeles or making the indoor rowing machines hum to life at The Y @ the Plaza.

These are just a few of the exercises participants in CrossFit programs do to enhance their health.

CrossFit is an all-ages strength and conditioning program that uses con-stantly varied, high-intensity and func-tional movement with the goal of improving a person’s overall fitness.

Following a pilot program that began in November 2009, Clallam County Fam-ily YMCA officials introduced its Cross-Fit program in April 2010.

The program is taught by certified instructors who undergo a variety of safety trainings in addition to overall exercise methods and techniques.

“The program has been a huge suc-cess,” explains Michele Hayman, the YMCA’s health and well-being director.

“Over 130 local adults and children participate in CrossFit and CrossFit Kids, and have seen major health improve-ments since starting the program.”

Port Angeles resident Charlene Laud-erback credits CrossFit for saving her life.

“I joined CrossFit in January after struggling for the last 15 years to lose and keep weight off,” Charlene says.

“I thought to myself, ‘This is it Char-lene, this has to work.’ And it has.

“I am losing an average of 2 pounds per week and am on my way to reaching my goal of losing 100 pounds by the end of the year. And I am having a blast, I actually enjoy working out.”

Charlene said she reluctantly signed up for CrossFit after Michelle, her Power Hour instructor, encouraged her to give the program a shot.

“Michele said, ‘You can do this, Char-lene,’ so I gave it a try,” she recalls.

“I will not sugarcoat it; CrossFit is hard. The first day I used muscles I for-got I had, but the Y places you in groups and the people in your group cheer you on and hold you accountable, so you show up to exercise and keep pushing yourself because you are all in it together.”

Charlene said her overall health improvement has stunned her family, friends and her doctor.

“Before I started CrossFit, my blood pressure was really high and my insulin and glucose levels were not good. I was looking at a life of medications and ill-ness, and I didn’t like what was ahead,” she says.

“During my last check up, my blood pressure was normal and my levels were down. I no longer have diabetes knocking on my door. I had lost 54 pounds the healthy way — no crash diets, diet pills or starving.

“My doctor was thrilled, and those medications I was marching toward are off the table. I am healthy.”

CrossFit is not a specialized fitness

program but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains: cardiovas-cular and respiratory endurance, stam-ina, strength, flexibility, power, speed, coordination, agility, balance and accu-racy, according to www.crossfit.com.

“The beauty of CrossFit is that people of all ages and activity levels can improve their health with the program,” says Kyle Cronk, executive officer of Clallam County Family YMCA.

“Our youngest CrossFit Kids partici-pant is 3 years old, and the oldest is 72. CrossFit starts with everyday move-ments like sitting in a chair, standing and reaching to get something on a closet shelf, and builds on these move-ments to keep you functional, indepen-dent and healthy.

You do not have to be an athlete to reap the benefits of the program, but even athletes are challenged by the program.”

Kyle says one of the reasons Cross-Fit works for such a wide variety of people is the community-minded spirit of the program.

“We place people in small groups, and those groups become a community that supports, nurtures and encourages a healthy lifestyle,” he says.

“They cheer each other on during intense portions of the workout and cele-brate successes. In a small group it is hard to be anonymous so you are encour-aged to make it to workout sessions and to push yourself to get and stay healthy.”

When a person joins CrossFit, he or she enters the “On-Ramp” portion of the

program, which teaches techniques and mechanics of some of the movements participants will complete while emphaz-ing safety. There is a workout at the end of each session that progressive becomes more challenging to help “ramp up” the intensity of a workout.

For Rebecca Parker, the individual instructor attention, ability to modify workout intensity and group support has been a welcoming change from other exercise routines.

Rebecca had tried working out solo, with a partner and taking classes, but scheduling conflicts, lack of motivation, confusion about how to safely and effec-tively use weight and other exercise machines and a busy life often found her missing workouts.

“I joined CrossFit because I needed that extra push to keep me going,” she says.

“They start everyone out on the On-Ramp program to show proper form to prevent injuries and to make sure every one is doing things the same.

“The coaches can also modify work-outs for the individuals. If you have an injury or are limited in an way due to flexibility, strength or whatever it may be, they will modify.”

Since joining CrossFit, Rebecca has lost 36 pounds and is well on her way to reaching her goal of losing 50 pounds.

“When I started, I was unable to run 400 meters without stopping, and now I have ran two 5K runs put on by the city,” she says. “I can do many things that I was unable to do before, and am more flexible.” >>

Tune into an all-ages fitness program that supports, nurtures and encourages a healthy lifestyle

29670267


in clallam countyCROSSFIT

>> Olympic Peninsula YMCA CrossFit and CrossFit Kids is located at The Y @ the Plaza, 2026 First St. in Port Angeles.

>> The CrossFit and CrossFit Kids programs have more than 130 youth and adult participants. Most participants are Clallam County Family YMCA members. There is an additional fee for YMCA members who participate in CrossFit. Fees for members range form $35 per session for a two-day a week program to $100 per session for a five-day per week program. Nonmember fees range from $135 to $200 depending on how many days of week per session the program features.

>> For more information about CrossFit and CrossFit Kids at the Clallam County Family YMCA, visit www.clallamcountyymca.org or phone 360-452-9244.

CrossFitter Jason Rygaard of Port Angeles.

Both Charlene and Rebecca say hav-ing a coach on hand helps, as well as other group members who are perform-ing the same exercises.

“I really enjoy that there is always someone to work out with, and there is always a coach there to answer ques-tions and to encourage and motivate us in our workouts, before and after, also,” Rebecca says.

“I never walk in and feel like I’m lost or don’t know what to do.”

“They don’t start you off running a marathon,” Charlene says. “You start slow, but push yourself the entire time.”

Charlene credits her group for helping her achieve small fitness and weight-loss goals in preparation for her ultimate goals of losing 100 pounds and being able to run, not jog but all-out run.

“When I lost my first 20 pounds my group celebrated with me,” she says.

“And I know when I am able to really run that my group will be right there beside me running and cheering me on.

“Having a group holds you account-able. I get up at 4 a.m. to workout because they are depending on me to be there. This is what I needed. Their con-stant support has changed my life for the better.”

Kyle says CrossFit instructors sched-ule workouts around participants’ sched-ules and plan workouts that suit the exercise goals and needs of individuals within the group.

“The goal is to schedule workouts so people can easily fit them into their life,”

he says. “People can work out a couple days a week or five days a week. The intensity of the training is completely up to the individual.”

Michele and Kyle agree that CrossFit Kids is a necessary part of the YMCAs CrossFit program.

“With the rise of childhood obesity, CrossFit Kids is a great way to educate and promote a healthy lifestyle from a very early age,” Kyle says.

“We are looking at some very scary statistics for children growing up today. Childhood obesity has become the most common health problem in children today, and for the first time ever, studies show that this generation of children may not outlive their parents.”

Michele says several children partici-pating in CrossFit Kids were advised by doctors to lose weight through activity.

“We have kids in the program who are turning around their health and building a foundation for a healthy life-style,” she says.

“Obese children not only struggle with weight and self-esteem and depres-sion issues, they face serious health risks including high blood pressure, joint problems, asthma, Type 2 diabetes, high cholesterol and even sleep apnea,” Kyle added. “CrossFit Kids safely introduces children to a variety of exercises and children in the group learn to accept and encourage each other regardless of social backgrounds, gender, race, etc. It is an all-around win-win situation.”

continued on Page 8 >>

One of the reasons CrossFit works for such a wide variety of people is the community-

minded spirit of the program. Having a group holds

you accountable. They are depending on me to be there. This is what I needed. Their constant support has changed my life for the better.”

— Charlene Lauderback, YMCA CrossFitter

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• CrossFit is a strength and conditioning program that uses constantly varied, high intensity, functional movement with the goal of improving fitness.

• The program is designed for people of all ages — from youth to elders. People of all fitness levels have participated in the program, and CrossFit groups often consist of people at varying activity abilities and levels. Individuals within the group encourage each other with positive reinforcements and adapt a “no one left behind” motto during workouts.

• Workouts are typically short — 30 minutes or less — and intense. Programs can vary between two and five days a week. To keep participants motivated, trainers develop a WOD or “Workouts of the Day.” Each workout includes a warm-up, a skill development segment, a high-intensity WOD and time for individual or group stretching.

Workouts combine movements such as jumping top, sprinting, weightlifting, rowing and carrying objects. Weightlifting can include barbells, dumbbells, kettle bells, medicine balls, pull-up bars, gymnastics rings and exercises that use a person’s body weight.

• Participants are also educated and encouraged about the importance of a healthy diet.

• CrossFit programming is used by 4,400 private gyms and many fire departments, law enforcement agencies and military organizations as well as by some U.S. and Canadian high school physical education teachers, high school, college and professional sports teams. In addition, there are a number of gyms that use CrossFit-style exercises and workouts but are not officially affiliated with CrossFit Inc.

at a glance | CROSSFIT

in jefferson countyCROSSFIT

>> The intensive exercise program, CrossFit, is also available in Port Townsend.

“With CrossFit, you get a completely different workout every day,” said Key City CrossFit owner Ric Brewer, who opened the franchise in the basement of the Port Townsend Athletic Club, 229 Monroe St., in June.

Brewer charges a $150 monthly membership, which includes full access to the adjacent athletic club.He also offers classes on a $20 “drop-in” fee, and people can come in to try a workout for free.For more information, phone 360-774-2770 or visit www.keycitycrossfit.com.

Jennifer and James Halberg have participated in CrossFit since the pro-gram arrived in Port Angeles, so deciding to enroll their three young boys in the CrossFit Kids program in January was an easy decision.

“My husband and I do CrossFit and really enjoy it,” Jennifer says.

“When the Y offered CrossFit Kids we thought it would help our boys with coordination, balance, endurance and agility for the other sports they par-ticipate in, so we signed them up.”

Jennifer said her boys — Kyler, 11, Andrew, 6, and Gus, 5, look forward to their three-day-a-week CrossFit Kids sessions.

“The boys do a lot of the same things the adults do just without the heavy weights,” she says.

“They do push-ups, sit-ups and other exercises that help build muscles. They particularly like swinging on the rings, which is great exercise that doesn’t even register as exercise to them. The workout and exercises vary each time, so they never get bored or feel like they are working out. It is just a lot of fun to them.”

Jennifer, who also serves as an assistant during her children’s CrossFit sessions, says workout sessions last between 45 minutes and 1 hour and include a warm-up period, a workout and a game at the end.

“Kyler enjoys the com-petitiveness of the games,” she says. “Since the boys are all in the same group, it is also something else we can share as a family.”

For more information about CrossFit at the Clal-lam County Family YMCA, phone 360-452-9244 or visit visit www.clallamcountyymca.org.

Information on CrossFit and CrossFit Kids fees can also be found on Page 7.

CROSSFIT continued >>

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Recently entertainer Rosie O’Donnell surprised fans when she announced that she had a heart attack.

O’Donnell wrote on her blog that she felt an ache in her chest and soreness in her arms, followed by nausea and a “clammy” feeling. She took an aspirin, she said, but decided against calling 9-1-1.

The next day, she went to a hospital, where she learned one of her coronary arteries was 99 percent blocked, requiring a stent.

“I am lucky to be here,” she wrote. “Know the symptoms, ladies.”Studies show that for men and women, the symptoms can differ. Men are more likely to experience the classic signs, like chest pain, short-

ness of breath and radiating pain in the neck and arms. Women are more likely to experience severe fatigue, indigestion and cold sweats.

Despite the differences, the response should be the same: Immediately call 9-1-1, then chew an aspirin, said Dr. Noel Bairey Merz, director of the Barbra Streisand Women’s Heart Center at the Cedars-Sinai Heart Institute in Los Angeles.

Some people may suspect that chewing an aspirin, which inhibits platelet activity that could block arteries during an attack, makes little difference. But a study in The American Journal of Cardiology highlighted its importance.

In a group of 12 subjects tested in a laboratory, chewing an aspirin tablet for 30 seconds before swallowing on an empty stomach prompted a 50 percent reduction in platelet activity in five minutes.

It took 12 minutes to achieve the same effect when the aspirin was swal-lowed whole.

Merz said people who suspect they are having an attack should chew one full-strength tablet, which is 325 milligrams. But most important, she added, is to “get to an emergency room.”

THE BOTTOM LINEIf you experience symptoms of a heart attack, dial 9-1-1 first, then chew on

an aspirin.

During a heart attack, dial 911 and chew an aspirinwritten by ANAHAD O’CONNOR | THE NEW YORK TIMES

HEART HEALTH

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food | SUMMER TOMATOES

Slow-Roasted Cherry Tomatoes With Basil OilBY MARTHA ROSE SHULMAN for THE NEW YORK TIMES

Few foods are as versatile as the tomato. When you roast cherry tomatoes, they caramelize and become even sweeter. You can serve these as an appetizer (have napkins close by) or side dish, or tossed with pasta. You can easily multiply this recipe, but you won’t have to use much more olive oil to coat the tomatoes.

INGREDIENTS:2 baskets sweet cherry tomatoes (can use a mixture of colors)Salt to tasteA couple of pinches of sugar3 tablespoons extra virgin olive oilAbout 1 tablespoon basil olive oil (see below)

u Preheat the oven to 300 degrees. Place the to-matoes in a baking dish large enough to fit them in a single layer. Add the salt and sugar, and toss together. Add the regular olive oil, and toss again. Place in the oven for 45 minutes until the skins

have shriveled and just split; the tomatoes should still be still intact. Remove from the heat, and allow to cool.

u Arrange the tomatoes on a platter. Drizzle the bright

green basil oil decoratively around and over them, and pour on any juices from the pan. Serve warm or at room temperature.

Yield: Serves 8 to 10 as an hors d’oeuvre, about 6 as a side dish or sauce.

Advance preparation: You can make these to-matoes several hours ahead of serving. They will keep overnight in the refrigerator.

Basil OilThis gorgeous emerald-colored oil is a condiment that you can keep in your refrigerator for up to a week. Keep it in a squeeze bottle and drizzle it over tomatoes, fish, chicken or other vegetables. It looks beautiful on a white plate, and a little goes a long way.

Salt to taste2 cups basil1/2 cup extra virgin olive oil

u Bring a pot of water to a boil, and salt gener-ously. Fill a medium bowl with ice water. Place the basil in the boiling water, and blanch for 15 seconds. Remove with a skimmer, and transfer to the ice water. Drain and squeeze out excess water, then place on a clean dish towel and again squeeze out as much water as you can.

u Place in a blender with the olive oil. Blend one to two minutes until the olive oil is green and tinged with flecks of ba-sil. Transfer to a squeeze bottle, and refrigerate.

NUTRITIONAL INFORMATION per serving: 107 calories; 1 gram satu-rated fat; 1 gram polyun-saturated fat; 6 grams monounsaturated fat; 0 milligrams cholesterol; 7 grams carbohydrates; 2 grams dietary fiber; 14 milligrams sodium (does not include salt to taste); 1 gram protein

Martha Rose Shulman is the author of The Very Best of Recipes for Health.

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If just the thought of going outside puts you off, there are many other ways to exercise.

At this time of year there are a multitude of activities available, one as enjoyable as the next. If you are not willing to invest in some equipment, there is walking or jogging. For a daily walk, you don’t need anything more than a pair of comfortable shoes.

If you do feel like braving the outdoors, be sure to do some warmups to get your muscles ready for move-ment. Be sure that you are adequately insulated by wearing several layers of clothing. Dressing in this way enables you to stay warm when you start out and then cool off during more intense activity by peeling off a layer or two. It is particularly important that the layer next to your skin be able to absorb sweat and that the top layer be water and wind proof. When you go back inside, don’t strip too quickly, as your body will need a bit of time to adapt to room temperature.

If just the thought of going outside puts you off, there are many indoor ways to get exercise. You could go to the local swimming pool, join a gym, create a training center in your living room, or sign up for an aerobics or dance class. You’ll see that there’s no real excuse for doing nothing!

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healthy living, september 2012

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