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Healthy Hints for the New Year!

Wellness Tips, continued from Page 7

milk, rice milk, almond milk, yogurt or cheese. Look for products with vitamin D added. (A bowl of Total cereal and oily fish are good sources of vitamin D.)

Alison’s top ten tips for healthier cooking:

1. Add fruit, vegetables or nuts to any recipe.*

2. If it works with the recipe, try adding wheat germ or oat bran (desserts, sauces, gravies).

3. Replace some or all of the salt in a recipe with seasonings.

4. Replace cream with evaporated milk and/or soy milk.

5. Avoid spreads and foods that contain hydrogenated or partially hydroge- nated oil.

6. Pureed vegetables can be used to make soups (like ginger carrot or squash) creamy without using cream.

7. Substitute whole wheat flour for part of the enriched white flour in recipes.

Scant 1 cup whole wheat=1 cup enriched white flour.

8. Broil, roast or bake on a rack to allow fat to drip in a pan.

  • 9.

    Skim the fat off soups and stews.

  • 10.

    Substitute plain yogurt for sour


Bonus tip: One teaspoon of cinna- mon per day may help with choles- terol and blood sugar levels.

  • *

    As tolerated. Tailor all suggestions to

meet your needs.

Community Health Educator Marla Davis, MSN, RN, Mid Coast’s own Guru of Good Health offers her own personal wellness top ten.

1. Work with your healthcare professional to get timely health screenings (colon, blood pressure, mammography, etc.). They can lead to early diagnoses.

2. Shun excess calories.

3. Think fiber. Boost the fiber in your diet with whole grains, high- fiber cereals, fruits and vegetables.

4. Do something physically active for at least 30 minutes every day.

5. Smile often! It's contagious and relieves stress.

6. Daydream. It’s another stress- buster. Regularly transport yourself to a place you love. Use all your senses to visualize being there.

7. Turn off the TV and play a board game.

8. Try to get eight full hours of sleep every night.

9. Consider where your food originates; try to eat more fresh local produce.

10. See your dentist regularly and floss every night.

Marla Davis is the manager of community health education for Mid Coast Health Services.

The Family Tree

The Way Cable TV Should Be

Family Tree, Mid Coast Health Services’ family wellness program, is entering its 17th year on cable television.

Millie Stewart, director of volunteer services, has been working on the show since its inception.

“It’s a labor of love,” she says, as it is for another long- time volunteer, Harriet Paris, who serves as cameraperson.

A variety of community participants suggest timely topics and local experts donate time to share their knowledge.

Marla Davis, MSN, RN, TT-S, and Mid Coast’s “guru of good health” is the host of the show.

“Our local panelists, who range from physicians to patients, really bring the show to the grassroots level,” says Stewart.

“We talk about what’s happening in coastal Maine and direct viewers to places where help is readily avail- able.”

Family Tree airs on local access cable channels from Lincoln County to Freeport, and a new show is offered

ON THE SET—Marla Davis, RN, left, coordinator of community health education, hosts a Family Tree program on Teen Drinking: Old Problem, New Approaches.

every month. You have several opportunities to catch each one!

Topics for 2007 include:

  • Breast Cancer

  • Healthy Walks

  • Immunization Over 50

  • Cancer Survivorship

  • Geriatric Dental Care

  • Breast Feeding



Photo by Mike L'Abbé

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