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Staying Unwound In A Wound Up World
The unemployment rate is currently at one of the highest levels it's been in our nation's history. Reports of a worsening economy pound the airwaves. Retirement savings disappear in the blink of an eye and everyone seems to be waiting for the other shoe to drop. Amidst the swarm of depressing news and stress it can be difficult to stay healthy, and even harder to keep the work environment positive and productive.
"Our physical health can be affected by our attitude and it's connected to our emotional well being," said Dr. Mary Capelli-Schellpfeffer, medical director of Loyola University Health System's Occupational Health Services. "If you start feeling ill, pay attention to your symptoms, they could be the result of stress.
Common problems include trouble sleeping, difficulty paying attention and feeling thirsty."
To help keep you on the right track Dr. Mary Capelli-Schellpfeffer has some suggestions:
1. Keep track of positive things that happened during the day and replay those in your mind when negative thoughts intrude.
2. Stay connected with people you care about. Support each other. Let them help you and give back to them as well.
3. Good habits in good times are good habits in bad times. Watch what you eat, get at least seven hours of sleep, and keep exercising.
"Often when we're stressed we get distracted and stop exercising, lose track of our diet and don't go to the doctor. During these times it's even more important to attend to our basic health care needs. This allows you to be your most successful when dealing with stress," said Dr. Mary Capelli-Schellpfeffer.
In a hurting economy comfort foods and fast food restaurants are often the cuisine of choice, but just because funds are tight doesn't mean your pants have to be too.
"As a registered dietitian who loves to cook, I have learned there are ways you can save money while maintaining a healthy diet," said Gina Bucciferro, clinical dietitian at Loyola University Health System.
Here are a few of her tips for hitting the grocery store:
1. Buy in season. For example, buy watermelon in the summer and apples in the fall.
2. Be prepared. Clipping coupons can save you up to 15 percent on your bill. Check your shelves at home so you don't buy items you already have and stick to your list.
3. Check dates. Make sure you will be able to eat the food before the expiration dates. If you notice vegetables, herbs or meat in your fridge that you won't be able to use; chop them, wrap them up and freeze them. They'll retain their nutrients, and you'll have an easy meal for busy days.
Even with life at home and personal health needs in check, stress of the unknown at work can take its toll. According to Dr. Mary Capelli-Schellpfeffer, communication and understanding in the work place are key to keeping the office productive and stress at a minimum.
"Company leaders need to understand that fear of the unknown is more damaging to morale then straight facts," said Dr. Mary Capelli-Schellpfeffer. "It's human nature for us to fill in the blanks and turn to gossip to find answers. During times of uncertainty it's important for leaders to be as honest as possible. Employees will feel reassured if they know they are receiving information from a leader with integrity."
She also says it's important for managers to make sure little irritants don't turn into magnified problems.
"Something as simple as who does the dishes in the break room, which normally might not be an issue, can turn into a huge problem during stressful times.
Managers need to keep an eye out for the little things and make sure a line of communication is open at all times," said Dr. Mary Capelli-Schellpfeffer.
Care Recommended With Amateur Sports
Taking up bowling or tennis is an excellent way to stay fit. But if you're not careful, you might find that these amateur sports can have unexpected long-term health risks.
A new study headed by Dr. Navah Ratzon, a long-time occupational therapist and director of the Occupational Therapy Department at Tel Aviv University, can be applied to any number of leisure sport activities. "Increasing numbers of adults are pursuing amateur athletics during their leisure hours. But we've found worrying indications that this activity - when not done properly - may have negative effects on the musculoskeletal system," she says.
In the United States, musculoskeletal disorders and disease are the leading cause of disability, and are the cause of chronic conditions in 50% of all people 50 years and older. Musculoskeletal complaints include discomfort, pain or disease of the muscles, joints or soft tissues connecting the bones.
More Athletic Gain, More Chronic Pain?
Focusing specifically on bowlers, Dr. Ratzon and her graduate student Nurit Mizrachi found that 62% of the 98 athletes in their study reported musculoskeletal problems - aches and pains in the back, fingers, and wrist, for example. According to the study, recently published in the journal Work, the degree of pain a player reported was in direct proportion to the number of leagues in which the person participated. Their conclusion is that the intensity of the sport exacerbated the risk of long-term musculoskeletal damage.
The risks are particularly high in sports where the body is held asymmetrically and repetitive movements are made.
A Few Ounces of Prevention
All ball sports should be played with caution, Dr. Ratzon advises, including sports like golf, basketball, tennis and squash. "Your body is meant to work in a certain way," says Dr. Ratzon. "If you jump for the tennis ball while twisting your back, you put too much stress on your body because it's an unnatural movement."
Stretching before playing sports is an obvious prevention method against long-term damage. But people should take other measures to keep their bodies fit. If you play baseball, tennis, or golf, Dr. Ratzon suggests that you balance this asymmetrical activity by alternating the use of your right and left arms before, during and after the game, at home or at the office.
"There is really a long list of things people should integrate into their mindset when playing amateur sports," says Dr. Ratzon, an expert on the risks of physical recreation. Other factors such as noise, poor weather, and lack of proper rest should also be considered, she says.
Stress and Strain
People should avoid stressing about their amateur sports activities, notes Dr. Ratzon. If they get anxious when they don't find time for the team each week and shut out other important aspects of their life, such as time with the family, the stress can exacerbate a predisposition to chronic health problems.
"It's important that the new activity integrates well into one's everyday life," says Dr. Ratzon, even if that means letting your teammates down once in a while. Amateur sports are meant to be fun and healthy for you. Some of her advice might keep both your swing and step in line for a long, long time.
Stuffed Chicken Divan
Ingredients
2 cups (4 ounces) fresh broccoli florets
1/2 cup (2 ounces) grated Gruyere cheese
1 clove garlic, finely chopped
4 (6 to 8-ounce) boneless skinless chicken breast halves
2 teaspoons olive oil
2 teaspoons chopped fresh thyme
Kosher salt and freshly ground black pepper
1 cup low-fat evaporated milk
1/2 cup low-sodium chicken broth
1/4 cup dry sherry
1 1/2 teaspoon cornstarch
2 tablespoons grated Parmesan cheese
1 teaspoon Dijon mustard
Directions
Preheat the broiler. Mist a shallow rectangular baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until bright green and crisp tender, about 5 minutes. Drain well and run under cold water until cold. Drain well again and squeeze dry in paper towels.
Chop the broccoli and toss in a bowl with the Gruyere and garlic. Insert a paring knife into the thickest part of each chicken breast to make a 3-inch deep pocket. Stuff each chicken breast with equal amounts of the broccoli mixture. Rub both sides of the chicken breasts with oil and thyme and season with salt and pepper.
Heat a large nonstick skillet over medium-high heat until very hot, about 5 minutes. Put the chicken in the pan and cook until golden brown and just cooked through, about 6 minutes per side. If the chicken begins to brown too quickly, turn the heat down to medium to finish cooking through. Transfer to the baking dish.
Meanwhile, combine the milk and stock in a small pot, season with salt and pepper and bring to a simmer over medium heat. Stir the sherry and cornstarch until smooth and pour, whisking constantly, into the sauce. Cook until just thickened, about 2 minutes. Remove from heat and stir in the Parmesan. Top each chicken breast with 2 tablespoons of sauce and place under the broiler. Broil until lightly browned, 2 to 3 minutes.
Let the chicken rest for 5 minutes and then cut each breast in half on an angle. Whisk the mustard into the remaining sauce and spread a few tablespoons on each plate. Top with a halved chicken breast.
Enjoy!
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