THE WELLNESS NEWSLETTER

Volume 5, Issue 3
TENSION IS WHO YOU THIK YOU SHOULD BE. RELAXATION IS WHO YOU ARE.CHINESE PROVERB DE

Fall 2013

Harford County Department of Human Resources

Organic Apples Can Help You Fight Cancer

(Natural News)
Apples have been known to be very nutritious. They have pectin, which is an important kind of fiber that helps to bind toxins in the bowel and flush them out of the body. This is why it is not new to people to hear the saying, "an apple a day keeps the doctor away." This adage seems to corroborate the findings of a new research in the International Journal of Biological Macromolecules regarding cancer. Scientists at Fourth Military Medical University, School of Pharmacy in China found that an oligosaccharide in apples showed impressive results when used with human colon cancer cells. This article will discuss what the researchers found out when they studied apples. The findings are very promising and they could truly help those who are suffering from cancer. The Research Oligosacharrides are actually complex carbohydrates. The results of the research proved that the more apple oligosaccharides are present, the better the results that people could get against cancer cells in the colon. The compound was found to initiate a process that is called apoptosis, which is considered as cellular suicide. This is the body's natural mechanism to kill cancerous or damaged cells. By increasing the amount of apple oligosaccharide in the body, the rate at which the cancerous cells commit this cellular suicide can actually be beneficial to someone who has the disease. The findings also showed that apple oligosaccharide actually helped in stopping the formation of new cancer cells. Because of this study, the researchers were able to conclude that apple oligosaccharide has a lot of potential as a chemoprevention agent or as an anti-tumor agent. They say that these findings make it worthy to be studied further. However, experts recommend that people only stick with organic apples. Apples that are grown nonorganically usually contain residues of various chemicals from pesticides, such as diazinon, azinophos, phosalone, phosmet, methyl chloripyrifos, demethoate, omethioate, ethion, parathion methyl, and parathion. These pesticides have been found to be toxic in a lot of studies, especially targeting the nervous system and brain of humans. Many pesticides are also considered as carcinogens. This is why people are discouraged from buying non-organic apples. Organic apples are free of these pesticides, which make them the healthier choice. Apples are also known to contain high levels of malic acid, which is helpful in improving energy production in the body. This compound is also important to those who have chronic fatigue syndrome or firbromyalgia. This is also helpful for those who have other disorders that disrupt cellular energy. Apples contain a lot of important minerals, vitamins, and enzymes. This is why people should heed the findings of this study and eat an organic apple a day, to help their bodies become stronger and cancer-free. Written By: Sandeep Godiyal Sources: http://www.dailymail.co.uk, http://www.beliefnet.com http://www.oprah.com/health/Fight-Cancer-with-Food
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Six Basic Nutrients Required for Sustaining a Healthy Body

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If you eat a balanced diet, you should get adequate amounts of the Six basic Nutrients that you need for good health. Use these guidelines to plan a varied diet for each day.

Carbohydrates:

Carbohydrates are underrated as part of the Six basic Nutrients,

but are essential for energy, the breakdown of protein, and to protect the body from toxins. There are two groups: monosaccharides and polysaccharides. Glucose forms part of the monosaccharides, which are single molecule sugars. Glucose fuels the bodys chemical processes. Polysaccharides are composed of monosaccharide molecules. They are called complex carbohydrates and are found in fruit, vegetables and grain. Starch is the most important polysaccharide. Carbohydrates prevent dehydration.

Protein:

Protein is essential as part of the Six basic Nutrients because the body is made of proteins. Proteins consist of

amino acids. The body needs about 22 amino acids to make all its proteins, but can only manufacture 14 of these in its cells. The rest of the amino acids are derived from food intake. The Recommended Dietary Allowances (RDA) suggest 0,8 grams of protein for every kilogram of body weight. Proteins form part of hormones and enzymes, help form antibodies to fight infection, build muscles, and repair damaged tissue. Meat, fish, poultry, dairy products and eggs are excellent sources of protein.

Fat:

Fat is the third component of the Six basic Nutrients. There are five groups of fat: saturated; monounsaturated; poly-

unsaturated; trans-fatty acids and omega 3 fatty acids. You should limit your intake of trans -fatty acids as they lead to higher cholesterol levels. Fat produces more energy than carbohydrate and protein. It helps with the absorption of fat -soluble vitamins such as vitamins A, D, E and K. It keeps the body warm, maintains hair and skin, and protects the vital organs. Fat should form 30 percent or less of your total calorie intake. Saturated fats should form less that 10 percent of the total calorie intake.

Vitamins:

They are chemicals that the body needs to process nutrients, regulate the nervous system, and help to build

genetic material, proteins, red blood cells, and hormones. The body cannot create enough vitamins and you therefore need to obtain it from food and supplements. Day light and heat can destroy vitamins. You should therefore store it only for short periods and consume fresh. Use little water to cook vegetables and only cook it for a short period. Vitamins as part of the Six basic Nutrients are best obtained from a balanced diet rather than from supplements. Vitamins are mostly found in vegetables and fruit, but can also be obtained from dairy products, poultry, fish, meat and eggs.

Minerals:

Minerals form part of the Six basic Nutrients needed to sustain a healthy body and mind. Minerals are inor-

ganic substances that the body needs for forming teeth, bones, and blood cells, regulating body fluids and to assist in the chemical processes of the body. There are two main categories of the essential minerals needed for survival. Macro minerals include calcium, magnesium, chloride, phosphorus, sulphur and potassium sodium. You need a minimum of 100 mg a day. The other group is called trace minerals and you need a smaller quantity of this group. It includes copper, cobalt, iodine, iron, fluoride, manganese, selenium, zinc, and molybdenum.

Water:

Water is the most important component of the Six basic Nutrients. Water makes up 50 to 75% of the human body.

You need at least 8 glasses of water a day to keep the body healthy. It cleanses the body, keeps the skin, organs and hair in good shape, is needed to produce digestive enzymes, help the body collect the nutrients from food and liquids, helps to control the body temperature, and is needed for proper cell function. Woman should drink more water than men in order to prevent premature ageing. You need to drink more than two liters of water per day if you exercise. You dont have to drink only water; it can form part of other liquids such as herbal tea, milk and juices. Caffeine rich products such as coffee dehydrate the body and you will need to drink more water if you consume a lot of coffee. http://www.vitaminsdiary.com/nutrients/six-basic-nutrients.html 2

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RECIPES for the SEASON CINNAMON-APPLE CAKE

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Mini Cupcake Ingredients: Ingredients:

1 package of sugar cookie mix 1 stick of butter, softened 1 egg Sugar, several tablespoonsful Chocolate candies, unwrapped Marshmallow pumpkins Mini cupcake liners and mini cupcake baking pans

1 3/4 cups sugar, divided 3/4 cup (6 ounces) block-style fat-free cream cheese, softened 1/2 cup butter or stick margarine, softened 1 teaspoon vanilla extract 2 large eggs 1 1/2 cups all-purpose flour 1 1/2 teaspoons baking powder 1/4 teaspoon salt 2 teaspoons ground cinnamon 3 cups chopped peeled Rome apple (about 2 large) Cooking spray

Directions:

First, preheat oven to 350 degrees. Line the muffin pan with cupcake liners. Mix the first three ingredients together until a soft cookie dough forms. Take 1 rounded teaspoonful of dough and roll it in sugar. Drop each one into the cupcake liners. Then, bake the cookies for about 7-8 minutes. Pull out the cookies and press a piece of chocolate into each cookie. Place the cookies back in the oven and bake for another 2-5 minutes until the edges of the cookies start to turn golden. (NOTE: the baking time may vary depending on your oven and size of your cupcake pan.) Then, remove the cupcakes from the oven and immediately press a marshmallow pumpkin on top of the chocolate pieces. The chocolate should be slightly melted and the pumpkins will stick to the chocolate securely. Allow the cookies to cool in the pan until you try and remove them. (Otherwise, it will be a hot, chocolate mess trying to remove them! That is why I own two mini-muffin pans to help speed up the baking process.) Makes about 3 dozen.

Preparation
1. Preheat oven to 350. 2. Beat 1 1/2 cups sugar, cream cheese, butter, and vanilla at medium speed of a mixer until well-blended (about 4 minutes). Add eggs, 1 at a time, beating well after each addition; set aside.

3. Lightly spoon flour into dry measuring cups; level with

a knife. Combine the flour, baking powder, and salt. Add flour mixture to creamed mixture, and beat at low speed until blended. Combine 1/4 cup sugar and cinnamon. Combine 2 tablespoons of the cinnamon mixture and apple in a bowl; stir apple mixture into batter. Pour batter into an 8-inch springform pan coated with cooking spray, and sprinkle with remaining cinnamon mixture.

4. Bake at 350 for 1 hour and 15 minutes or until cake

pulls away from the sides of pan. Cool cake completely on a wire rack, and cut using a serrated knife. Note: You can also make this cake in a 9-inch square cake pan or a 9-inch springform pan; just reduce the baking time by 5 minutes. Cooking Light http://www.myrecipes.com/recipe/cinnamon-apple-cake

See more at: http://www.madiganmade.com/2012/10/ halloween-pumpkin-treat-cookiecupcake.html#sthash.O8Pg0KUW.dpuf

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FIRE SAFETY
Fire safety is extremely vital in order to protect your family. Unfortunately, its also one of the most overlooked. Every home should have a fire safety plan. According to the National Fire Protection Association (NFPA), an average of seven people dies each day due to home fires. Its even more important for families to practice their plan. With the fear and chaos that accompanies a house fire, being prepared and knowing what to do can save lives. About 436 children die each year in home fires. A simple smoke alarm could help prevent many of those deaths. Having working smoke alarms in your home cuts the chances of firerelated deaths in half over a home without working smoke alarm. Please take a moment this month and test EVERY smoke alarm in your home. Top tips for smoke alarms

Put a smoke alarm on every level of your home, outside each sleeping area, and in every bedroom. Smoke alarms can be battery-operated or electrically hardwired in your home and are available at a variety of price points. If you have hearing problems, use alarms with flashing strobe lights and vibration. Test smoke alarms every month. Replace batteries once a year, even if alarms are hardwired. Test your smoke alarms at night to see if your child will wake up and respond to the alarm. Children sleep more deeply and may not wake up. If your child does not wake up to the alarm, try an alarm where you can program your voice to alert him or her.

Mount smoke alarms high on walls or ceilings since smoke rises. Ceiling-mounted alarms should be installed at least 4 inches away from the nearest wall. Wall-mounted alarms should be installed 4 to 12 inches away from the ceiling.

Replace all smoke alarms every 10 years.

Consider installing both ionization alarms, which are better at sensing flaming fires, and photoelectric alarms, which are better at sensing slow, smoky fires, or dual sensor alarms. Keep in mind that October is a peak month for fires on campuses as well, so whether attending a local college or traveling out of state; take a moment to review the following fact sheet from NFPA. Remember, since 2003, estimates have ranged from 3,350 to 4,220 fires on campuses every year. http://www.nfpa.org/~/media/Files/Safety%20information/Safety%20tip%20sheets/campussafety.pdf

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Wellness Committee
Published by

Carole Boniface
Benjamin Cox-Fitness Alycia Hyre-Disease Awareness Erik Ketelsen-Safety Sue Mahone Stress Management Tamara Simmons-Nutrition 7

Harford County Government

In Conjunction with

Questions or Comments: 410-638-4871

tdsimmons@harfordcountymd.gov

Harford County Public Library