March 2017

Health News

Join us for our next Lunch & Learn

Learn How to Get a Better Night’s Sleep


Friday, March 17
, 11:30-12:30 p.m.

Lawrence Family JCC
4126 Executive Drive
La Jolla, CA 92037

Tossing and turning at night instead of sleeping? Join Scripps sleep disorder specialist Derek Loewy, Ph.D., to discover what may be keeping you awake and how to change bad habits for a more restful and refreshing night.

In addition to caffeine and stress, a number of culprits may be to blame for your sleepless nights — and some of them may surprise you. Anything from exercising too late to common medications may be feeding into your insomnia. Learn the underlying problem that may be the cause of your sleepless nights and get back to feeling awake and refreshed.

These lectures are FREE and healthy refreshments will be provided. However seating is limited and registration is required.

To register, please call 1-800-SCRIPPS (727-4777).

Featured News

Road to a Better Night’s Sleep

 
Insomnia has become a major health issue for many Americans. The United States National Institutes of Health estimates that at least 60 million Americans experience occasional to chronic sleep problems every year.

“As difficult as insomnia can be by itself, ongoing sleep deprivation can lead to other significant health problems,” said Derek Loewy, a Scripps Health psychologist board certified in behavioral sleep medicine.

It can weaken the body’s immune system and cause depression, asthma, arthritis, heartburn and chronic pain. Difficulty concentrating, automobile accidents and missed work can also be consequences of inadequate sleep.

“Many people have tried different medications to help them get a good night’s sleep, but those drugs can be quite dangerous themselves,” said Loewy, who will discuss healthy sleep habits during a free talk at the Lawrence Family Jewish Community Center in La Jolla at 11:30 a.m., Friday, March 17.

Research has shown that the risk of death is more than four times as high among regular sleeping pill users. Fortunately, there are a number of other ways you can get a better night’s sleep.

Loewy offered these tips that you can start using right away.
Make sure you have a healthy sleeping environment.

• Keep your bedroom cool, dark and quiet.
• Don’t use electronics in bed.
• Keep your sleeping environment just for sleep. In other words, don’t stay in bed if you are not tired or if your mind is racing with other thoughts.
• Go to bed only when you are genuinely sleepy and your mind is rested.
Clear your mind of things that are keeping you up at night.
• Identifying and resolving issues such as work, finances or family problems may also be able to ease insomnia.
• Depression and anxiety about stressful issues can interrupt regular sleep.
• Talking to a professional about those issues may be able to help decrease stress levels and improve sleep.
Take advantage of the body’s circadian rhythm.
• Understanding how your natural clock works can lead to better sleep.
• Circadian rhythm is driven by the rising and setting of the sun, so sleeping more than 40 minutes in the daytime can leave people groggy, disoriented and even more tired than before.
• Try going to sleep and waking around the same time every day.
• Get at least an hour of exposure to outdoor light every day
Prep your body for sleep.
• Relaxation therapies before bed, such as yoga, can lead to a good night’s sleep.
• Exercise just before bedtime, on the other hand, can make sleep more difficult.
• Work out in the morning or afternoon to promote sleep later.
• Caffeine and alcohol can also interfere with sleep.
• Avoid caffeine after mid-afternoon and limit alcohol in the evening.
• While alcohol may cause drowsiness initially, it can disrupt sleep hours later.

It is important to practice good sleeping habits. Changing the bad ones may be the answer to a better night’s sleep.

Exercise of the Month

Plank Jack

1.  Start in a plank position.  Your arms should be straight and your hands should be placed directly under your shoulders.
2.  Engage your core.
3.  Make sure your head is aligned with your spine.
4. Your feet should be a little less than shoulder width apart.
5. Jump your feet out (like a jumping jack) and then back to the start position.
6.  Keep your back straight.  Don't arch your back or let your tummy sag. Repeat 10-20 times.

Modification:  Instead of jumping your feet out, step out to the right, then bring the right foot back.  Next, step out with the left foot, then bring it back.

Fitness Calendar

October Fitness Calendar

Balanced Mind Meditation Center Calendar

Recipe of the Month

Mushroom Frittata

David Bonom, Cooking Light 

Roasted Fennel Cod Recipe

Serves four.

Ingredients:

2 ounces finely grated fresh pecorino Romano cheese (about 1/2 cup)
1/4 teaspoon freshly ground black pepper
8 large eggs
1/2 teaspoon salt, divided
1 tablespoon extra-virgin olive oil, divided
1 (8-ounce) package sliced mushrooms
3/4 cup chopped green onions
1/3 cup chopped fresh basil
2 cups baby arugula
2 teaspoons lemon juice

Directions:
1. Preheat oven to 350°

2. Combine first 3 ingredients; add 1/4 teaspoon salt, stirring with a whisk. Heat a 10-inch ovenproof skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add mushrooms and remaining 1/4 teaspoon salt; sauté 6 minutes or until mushrooms brown and most of liquid evaporates. Stir in onions; sauté 2 minutes. Reduce heat to medium. Add egg mixture and basil to pan, stirring gently to evenly distribute vegetable mixture; cook 5 minutes or until eggs are partially set. Place pan in oven. Bake at 350° for 7 minutes or until eggs are cooked through and top is lightly browned. Remove pan from oven; let stand 5 minutes. Run a spatula around edge and under frittata to loosen from pan; slide frittata onto a plate or cutting board.

3. Combine the remaining 1 teaspoon oil, arugula, and lemon juice. Cut the frittata into 6 wedges; top with arugula mixture.

Ask the Trainer

Question:
I want to lose weight. Is doing cardio enough or do I need to include weights?  

Answer:
We tend to burn more calories in cardio exercise compared to how many calories we burn doing the same amount of time of strength straining but weight training builds muscle and the more muscle you have, the more calories you burn even at rest. So, I would recommend doing both.       

Answered by Robyn Cohen

Jacobs Fitness Center Hours


Monday – Thursday: 6:00 am – 9:00 pm
Friday: 6:00 am – 5:00 pm
Saturday: 8:30 am – 5:00 pm
Sunday: 8:30 am – 5:00 pm  

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