Superbowl Food…it can be healthy!

The 50th Superbowl is on Sunday, and whether you are cheering for the Denver Broncos or the Carolina Panthers, chances are you will have a lot of food for your family and friends. But, the food you prepare doesn’t have to be unhealthy. Try the healthy alternative recipes below for your festivity snacks!

Typical Superbowl Food: Deep fried chicken wings

Alternative recipe: Lemon drop chicken wings

This tasty recipe will allow you to have your craved chicken wings during the Superbowl, but they are baked- not fried.

Chicken Wings
  • 1/2 cup vodka
  • 1/4 cup fresh lemon juice
  • 3 tablespoons sugar
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 1/2 pounds chicken wings, tips trimmed off


  1. In a large bowl or resealable plastic bag, combine vodka, lemon juice, sugar, olive oil, salt, and pepper. Stir to dissolve sugar and salt. Add the chicken wings and mix to coat. Cover bowl or seal bag and refrigerate for 2 to 4 hours.
  2. Preheat oven to 400°. Line a 9- by 13-in. baking pan with two layers of foil. Arrange the chicken wings in a single layer in the pan, and pour the marinade evenly over all. Bake until meat is well browned and pulling away from the bone, about 1 hour and 15 minutes. Serve hot or warm.

Typical Superbowl Food: Nachos

Alternative Recipe: Mini Taco Tortilla Cups

Nachos are a crowd favorite on Superbowl Sunday, but the portion control goes out the window! These healthy taco tortilla cups give you your daily dose of vegetables, while helping you with portion control.

Mini tacosIngredients:

  • 5 10 in tortilla’s quartered
  • 8 oz cream cheese softened
  • 2 tablespoon taco seasoning
  • 2 tablespoons Greek yogurt
  • ½ cup corn
  • ½ cup black beans
  • ¼ cup diced yellow pepper
  • ¼ cup diced orange pepper
  • ½ cup cherry tomatoes, halved
  • 1 avocado diced
  • ¼ cup ranch dressing


  1. Preheat oven to 375. Spray a 12 cup muffin tin with cooking spray. Cut each tortilla quarter in half. Line each muffin tin with three tortilla triangles, overlapping as necessary. Bake for 10 minutes or until golden. Let cool in pan for 2 minutes before removing to a rack to cool.
  2. In a small bowl, combine cream cheese, taco seasoning and Greek yogurt.
  3. In a separate bowl, combine vegetables. Place a tablespoon of cream cheese mixture in the center of each cup. Top with vegetables and drizzle with ranch dressing.

Traditional Superbowl food: 7-layer dip

Alternative Recipe: A healthy 7-layer dip

Dairy and refried beans keep traditional seven-layer dip heavy on fat. For a fresh take on a favorite, this lightened-up dip recipe still curbs cravings but with much less fat and far more fiber

7-layer dipIngredients:

  • 2 cups chopped romaine lettuce
  • 2 avocados, mashed well
  • 1 cup non-fat Greek yogurt
  • 2/3 cup black beans
  • 1/2 cup diced tomatoes
  • 1/2 cup shredded cheddar cheese
  • Sliced black olives and scallions, to garnish


  1. Spread chopped romaine lettuce at the bottom of a large bowl.
  2. Add avocado layer on top, and smooth out with a spoon to even height.
  3. Spoon Greek yogurt layer, and smooth if necessary.
  4. Layer black beans, then diced tomatoes on top.
  5. Sprinkle cheese, and add olives and scallions.



Ladies-Are you having a heart attack or a panic attack?

know your numbersYour heart is racing. It feels like there’s a 20-pound boulder on your chest. You can’t seem to get enough air. What’s going on? Are you have a panic attack- or is it a heart attack?

Women are more likely than men to have panic attacks. heart disease is the number one killer in women in the U.S. Panic and heart attack symptoms can be similar, but while panic attacks are not dangerous, heart attacks can be deadly.

It can sometimes be hard to tell the difference between a panic attack and a heart attack. A panic attack is also known as an anxiety attack. Panic attacks come on suddenly and inexplicably. A panic attack can cause some of the same symptoms as a heart attack, including:

  • Chest pain
  • A pounding or racing heart
  • Chills
  • Light-headedness or dizziness
  • Shortness of breath
  • Sweating

Symptoms of anxiety are usually worst for the first 10 minutes and then subside- but some symptoms may last for hours. Other symptoms may go away and then come back later that day.

Many women think of the “Hollywood heart attack”, where a man clenches his chest and then falls down, but this isn’t how most heart attacks happen. The symptoms of a heart attack can be very different from one person to another. Here’s what women need to understand about heart attacks.

  1. Symptoms of a heart attack can come on slowly, which differs from a sudden panic attack. But like anxiety attack, symptoms can disappear and return several hours later.
  2. Chest pain is the most common symptom in both men and women. Chest pain during a heart attach may feel like fullness, heartburn, pressure or squeezing. However, a heart attach can also occur without chest pain.
  3. Women who are having a heart attack are more likely than men to have other signs, such as, nausea, vomiting, fatigue or shortness of breath or pain in the jaw, back or shoulders.
  4. Symptoms vary. If you have a heart attack, you may experience different symptoms than someone else.

Only a doctor can determine if you are having a panic attack or a heart attack. If you think there is even a chance that you might be having a heart attack, call 911. Quick treatment could save your life.

If you are concerned about having frequent panic attacks, talk with your doctor.

Source: Physician’s Health Plan’s Health News, Winter 2016, print

Low-impact exercises to burn those calories

Intense workouts are without question one of the most effective and efficient ways to burn fat and improve your aerobic capacity. But intense workouts don’t have to be high-impact.

If you want to avoid jarring exercises that irritate your ankles, knees, hips and back (or if you want to avoid future injuries), there are a number of low-impact exercises that can give you the same the fat-burning, metabolism-boosting benefits of a high-intensity workout.

The great thing about all of these exercises is that the risk of injury doesn’t increase with the intensity. Which means you can push yourself a little bit harder and know that you’re risking nothing but more calories.

1. Swimming The resistance of the water challenges your muscles to work hard, while simultaneously reducing the impact on your joints. But that’s not the best part: swimming involves your entire body, so while improving your levels of aerobic fitness, you’ll also be building muscle from head to toe. Increase the intensity by challenging yourself to use a variety of strokes.

2. Cycling Riding a bike—indoors or out—is one of the best low-impact cardiovascular workouts you can do. If you’re short on time, you can increase the intensity by using a varied selection of intervals. For example, try pedaling as hard as you can for 40 seconds in an all-out effort, followed by 20 seconds of gentle pedaling; repeat for 6 to 8 rounds. Alternatively you can look for hills to race up before returning to the bottom and going again.

3. Rowing Either in a boat or using a machine, rowing is a powerful and fun way to workout your arms, back, legs, and core muscles. It’s easy to let your form deteriorate as you get tired, so make sure you are pushing with your legs first and allowing your arms and back to follow—not the other way around. Not only will this ensure you stay safe, it’s more efficient and will result in a bigger calorie burn.

4. Yoga When you think of burning calories, yoga might not be the first thing that comes to mind. Perhaps it should be, though, as it’s an amazingly effective, low-impact way to stay strong and lean. Yoga offers a total-body workout that builds strength, flexibility, and overall fitness. It’s so effective because it uses your entire body, as opposed to isolating small muscles groups, which leads to a huge calorie burn. To ensure you’re always challenging yourself, slightly increase the depth of each pose, add time to your workout, or try new, more advanced poses.

5. Stair Climbing Finding a set of stairs can make for a great workout. The motion strengthens the same muscles used for lunges and squats, and taxes your lungs and heart as you power your way to the top. A quick, challenging workout to try: Find a set of stairs that takes 30 seconds to ascend, run (or walk briskly) up each step, and then walk back down to the bottom. Repeat 6 to 8 times.

Content pulled from MyFitnessPal blog.

Cashew Beef with Broccoli Stir Fry

Try this quick an tasty recipe for dinner tonight!


Recipe courtesy of MyFitnessPal.

Healthy weight…it’s more than just a diet.

Weight lossJanuary 17-23 is Healthy Weight week, and it is a celebration of healthy lifestyles that prevent eating and weight problems. According to the Center for Disease Control (CDC), fad diets “limit your nutritional intake, can be unhealthy and tend to fail in the long run. The key to achieving and maintaining a healthy weight isn’t about short-term dietary changes. It’s about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.”

But what is healthy weight loss?

It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.

Once you’ve achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Source: Center for Disease Control

Get Your Daily Dose of Calcium


Calcium is an essential nutrient for your body to help build strong bones and keep your body functioning normally. Milk is the most well-known source of calcium, but it isn’t the only way to get calcium. Lots of calcium-rich foods are available to help you get the calcium you need you need every day.

The following table shows some common calcium-rich foods.

Plain, fat-free yogurt, Fruit yogurt, low-fat 1 cup

1 cup



452 mg

345 mg

Ricotta cheese, part skim ½ cup 170 334 mg
American cheese, low-fat or fat-free 2 ounces(about 3 slices) 188 312 mg
Soybeans, cooked 1 cup 175 298 mg
Cheddar cheese, low-fat or fat-free ½ cup 114 204 mg
Tofu, firm, with added calcium sulfate ½ cup 97 204 mg
Soy beverage with added calcium 8 fluid ounces(1 cup) 100-130 200-300 mg
Cheese pizza 1 slice 240 200 mg
Broccoli, rawBroccoli, cooked 1 medium stalk1 cup 10652 180 mg94 mg
Bok Choy, boiled 1 cup 20 158 mg
Spinach, cooked from frozen ½ cup 27 139 mg
Frozen yogurt, soft serve vanilla ½ cup 114 103 mg
Macaroni and cheese 1 cup 230 100 mg
Almonds 1 ounce (22 nuts) 169 75 mg
Tortilla, flour (7-8 inches)Tortilla, corn (6 inches) 1 tortilla1 tortilla 15053 58 mg42 mg

The best way to get calcium is by eating foods that are naturally rich in calcium.  However, foods with calcium added are also an option.  Check the ingredient list for added calcium in:

  • Tofu (with added calcium sulfate)
  • Calcium-fortified orange juice
  • Soy beverages with added calcium
  • Calcium-fortified cereals or breads

Calcium supplements are also an alternative way to get calcium.

Source: National Institutes of Health

Winter Driving Safety Tips

winter driving.jpegIt may be beautiful outside, but stay safe while traveling on the roads in this winter storm!  By following these tips and advice, you’ll be ready for winter driving.  And don’t forget:  Ice and Snow, Take it Slow!

Be Prepared!

  • Knowledge:  Before leaving home, find out about the driving conditions.  Safe drivers know the weather, and their limits.  If the weather is bad remember, Ice and Snow, Take it Slow, or just don’t go.
  • Clear:  Remove any snow on your vehicle’s windows, lights, brake lights and signals.  Make sure you can see and be seen.
  • Inspect:  Check your vehicle’s tires, wiper blades, fluids, lights, belts and hoses.  A breakdown is bad on a good day and dangerous on a bad-weather day.
  • Time:  Leave plenty of time to reach your destination safely.  It’s not worth putting yourself and others in a dangerous situation just to be on time.

Caution: Slippery When Wet!

When driving in winter weather, watch out!  Mother Nature has some tricks up her sleeve in the winter.  Here are some to be on the look out for:

  • First Snow or Ice:  Drivers often aren’t prepared for winter driving and forget to take it slow.  Remember to drive well below the posted speed limit and leave plenty of room between cars.
  • Black Ice:  Roads that seem dry may actually be slippery – and dangerous.  Take it slow when approaching intersections, off-ramps, bridges or shady areas – all are hot spots for black ice.
  • Limited Visibility: Stay attentive and reduce speed.  Know what’s going on around you.
  • Four-Wheel Drive:  On snow and ice, go slowly, no matter what type of vehicle you drive.  Even if you have an SUV with four-wheel drive you may not be able to stop any faster, or maintain control any better, once you lose traction.  Four-wheel drive may get you going faster, but it won’t help you stop sooner.

Staying Safe Around Snowplows

In the winter, INDOT snowplow drivers are out on the roads to keep them clear of snow and ice and keep you safe.  Here’s what you need to know about driving around snowplows:

  • Distance:  Give snowplows room to work.  The plows are wide and can cross the centerline or shoulder.  Don’t tailgate and try not to pass.  If you must pass, take extreme caution and beware of the snow cloud.
  • Speed:  Snowplows travel below the posted speed limit.  Be patient.  Allow plenty of time to slow down.
  • Vision:  A snowplow operator’s field of vision is restricted.  You may see them, but they don’t always see you.  Keep your distance and watch for sudden stops or turns.

Proceed with Caution!

  • Speed:  The faster you’re going, the longer it will take to stop.  When accelerating on snow or ice, take it slow to avoid slipping or sliding.
  • Distance:  Give yourself space.  It takes extra time and extra distance to bring your car to a stop on slick and snowy roads.  Leave extra room between you and the vehicle in front of you.
  • Brake:  Brake early, brake slowly, brake correctly and never slam on the brakes.  If you have anti-lock brakes, press the pedal down firmly and hold it.  If you don’t have anti-lock brakes, gently pump the pedal.  Either way, give yourself plenty of room to stop.
  • Control:  When driving on ice and snow, do not use cruise control and avoid abrupt steering maneuvers.  When merging into traffic, take it slow.  Sudden movements can cause your vehicle to slide.
  • Vision:  Be aware of what’s going on well ahead of you.  Actions by other vehicles will alert you to problems more quickly, and give you that split-second of extra time to react safely.

For more safety tips, visit INDOT, and see “Related Links” at the bottom of the page.

Deskercises for the Office


In a study published in the Journal of the National Cancer Institute, researchers reported that people who spend more hours of the day sitting than those who aren’t as sedentary have up to 66 percent higher risk of developing certain types of cancer. Staying active isn’t only good for you physically, it helps with mental productivity as well. Here are 15 “deskercises” to keep you active in the workplace.

  1. For lower body strength, extend one leg out straight in front of you while sitting in your chair. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.
  2. For core and arms, sit cross-legged on your chair. Place you hands on the armrests, suck in your stomach and raise yourself a few inches about the seat. Hover for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.
  3. Using a full water bottle as a weight, do front raises, overhead presses and bicep curls with your arms.
  4. Those stuck pounding at a keyboard can often develop carpal tunnel syndrome. To prevent this condition, stand at your desk with your arms straight and place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch. Hold for 15 seconds. Repeat as needed.
  5. Grab a sealed package of printing paper or a thicker book. While seated, place it between your knees and press legs inward engaging the inner thigh. Continue squeezing the paper ream or book in place for 30-60 seconds. Repeat throughout the day.
  6. In a seated position, engage your abdominals squeeze your glutes and clasp your hands in front of your face while squeezing your palms together. Then jog your feet in place for 60 seconds. Break for 10 seconds. Repeat three times consecutively.
  7. To improve hunched posture, pretend to squeeze a pencil between your shoulder blades for 10 seconds, then release. Repeat 10 times.
  8. Standing with both hands on your desk, walk your feet back  to a 45 degree angle and do push ups. Then, at the same angle, face away from your desk and bend and straighten your arms to work your triceps.
  9. Standing six inches in front of your chair, squat until your bottom hits the edge, then pull yourself back up. Repeat 20 times.
  10. Seated with legs straight out in front of you, cross one on top of the other. Raise them off the floor. Press top leg down and resist with bottom leg for one minute. Reverse with opposite leg on top.
  11. Stand with your feet shoulder-width apart. Shift weight to left leg. Lift right leg behind you keeping it straight. Slowly circle your right leg clockwise 25 times and counter-clockwise 25 times. Switch legs.
  12. Standing, raise and lower your heels for 60 seconds of calf raises.
  13. In a seated position, extend one leg  at a time straight out in front of you. Flex and point your toe 10 times. Repeat on the other leg. Next, repeat the exercise making clockwise and counter-clockwise circles with your foot.
  14. Sit on the floor, bend your knees at a 90 degree angle and cross the left leg over the right, stacking your knee one on top of the other. Stretch forward. Reverse. This releases seat muscles after long periods of sitting.
  15. Standing with your back against the wall, bend your knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds. For extra difficulty, cross the right ankle over the left knee, hold for 15 seconds, then switch.


Business People, January 2016, pages 54-58

A Beginner’s Guide to Meal Planning

Meal Planning.jpgWhen it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. The beauty of it is there are no rules and, you can’t really mess it up. The key is just to start, and to set aside a little bit of time each week to do it. There are so many ways to approach meal planning that, after practicing just once or twice, you’ll begin to find what works for you and your family too.

Part One: Assess your eating situation

Our eating situations can vary greatly from week to week depending on work schedules, after school activities, evening commitments, travel plans–the list goes on. Here are some things to consider as you assess your eating situation.

  • How many meals you need to plan for:  Take a few moments to think about what you have going on next week week. Taking a quick inventory of everyone’s plans will quickly give you a rough idea of how many meals you’ll need to get through the week, and how much mileage you can get from each recipe.
  • What you have time for:  If you have a crazy busy week coming up, make a mental note to be on the lookout for quick,  slow cooker or make-ahead meals that can served up in a hurry. We’re big fans of the cook once, eat twice (or thrice) approach.
  • Your food mood : Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.
  • Your grocery budget: If you want to eat better for less (and who doesn’t) think seasonal produce and sales.

Part Two: Collect and calendar your recipes

Now the fun part! Once you know how many meals you’ll need, it’s time to find some healthy recipes and fill in your calendar for the week. Here are some tips to help.

  • Create a master recipe list: Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation!
  • Find a few new dishes to try: Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the internet can literally provide millions of healthy recipes at your fingertips.
  • Save and organize your recipes: Add them directly to your recipe box, either on the web or within an app or create a healthy recipe Pinterest board. For paper recipes, a simple, three-holed binder with some plastic sleeve inserts are great for organizing recipe cards and meals pulled from magazine. You can use bright colored tabs to flag favorite cookbook recipes.
  • Create your meal calendar: Regardless of what format you prefer, the key here is to fill in your calendar with specific meals. Meal planning pro and Cook Smarts founder, Jess Dang, says, “Good meal planning is like putting together a puzzle. Try to avoid selecting different recipes that don’t fit together or else you’ll be buying a lot of different ingredients. Select one, look at the ingredient list and let that help you select recipe #2, and so on.” Whether you use a simple notecard, a printable template or prefer a digital version, it’s a good idea to keep a paper copy of your calendar in plain view. “Making your meal plan visual may hold you more accountable for executing on the cooking. Plus, your family isn’t constantly asking you, “What’s for dinner?” They can just refer to the board, ” adds Jess.
  • Write your grocery list: Save yourself some time and write your grocery list while you fill out your calendar–and don’t forget to jot down quantities for each ingredient. Before you head to the store take a quick inventory of what you have on hand and cross off the ingredients you don’t need to purchase.

Content pulled from MyFitnessPal blog.

Cameron elects leadership for 2016

alleymiller-tomCameron Memorial Community Hospital recently announced the election of board officers for 2016.  Those serving in a leadership position in 2016 are:  Dr. Thomas Miller, Tri-State Medical Center, Chairman; Jennifer Danic, Executive Director, Steuben County Community Foundation, Vice Chairman; Dr. Berry Miller, Parkview Physician’s Group, Secretary; and Barbara Short, DAS Services, Inc., Treasurer.

The Cameron medical staff announced that it will be led in 2016 by Dr. Jonathan Alley as Chief of Staff, Dr. Larry Watkins as Vice Chief of Staff, Dr. Dean Mattox, II as Treasurer and Dr. David Watkins as Secretary.

“We are excited to start the new-year with such a talented group at the helm at Cameron,” said Connie McCahill, Cameron Hospital President & CEO. “We are looking forward to continued success.”

Pictured right: Dr. Tom Miller and Dr. Jonathan Alley.