January 2011 Newsletter

Monthly Newsletter

Volume 2, Number 1

The Hidden Symptoms of a Heart Attack

Most people know that chest pain is a sign of a heart attack, but did you know that persistent nausea is a sign too?  Heart attack symptoms can be vague and are often not immediately associated with having one.  Although this occurs more often with women than men, it is important for everyone to know the signs and symptoms of a heart attack (especially their severity and frequency).

Signs and Symptoms (that you should never ignore):

  • Pressure, tightness and squeezing pain across the chest
  • Pain radiating down the arm, shoulders, jaw, neck and back (especially on the left side).
  • Shortness of breath
  • Dizziness, sweating, weakness, overwhelming fatigue
  • Feeling of impending doom
  • Headache, blurry vision, light headedness, feeling faint
  • Gastrointestinal symptoms such as indigestion, nausea and vomiting
  • Coughing and palpitations

If you are experiencing these symptoms and feel that you are having a heart attack:

  • Call 911 and say “I’m having a heart attack.”  Have someone drive you to the emergency room if an ambulance can NOT get you in time.
  • Chew an aspirin as this can reduce damage to the heart muscle.
  • Lie down.

(Information from http://www.doctoroz.com/)

Keeping This Year’s Resolutions

Each New Year thousands, perhaps millions, of people make resolutions; some to quit smoking, or lose weight, others to spend more time with their kids or to pick up a new hobby.  Although many of us make resolutions, a much smaller number are actually able to keep them.  Here are some tips to help you keep your New Year’s resolutions!

Make your goals realistic

  • Although you would probably like to quit smoking, save money, pick up running and lose 35 pounds by April, unrealistic goals only result in disappointment.  Make your end goals attainable – that way you can actually attain them!

The fewer the better

  • Don’t set yourself up for failure by making a long list of things you’d like to change.  Pick one or two that are most important to you and stick with those.

Plan and track your progress

  • Give yourself a game plan and break your end goal into small mini-goals.  By taking this approach, it makes the task easier to achieve, plus you can pat yourself on the back with each mini-goal you reach!

Reward yourself

  • Sounds easy, but it really does work.  Give yourself some small rewards for your mini-goals and a nice big reward for when you reach your end goal.

Don’t get down on yourself

  • Just as important as rewarding yourself, you have to remember not to beat yourself up when you make a mistake.  Every journey, especially the ones worth taking, will have road bumps along the way.  Don’t give up because you made a mistake.  Instead take the opportunity to learn why you made the mistake and then move on. 

Try waiting

  • There is a lot of pressure in the New Year to completely make yourself over.  Try waiting until the spring or summer to put your new game plan into action.  Make your changes when and how you want.

Tell people

  • Don’t keep your resolutions to yourself.  Telling your friends and family will give you a support network when you need one.  

Chicken Pot Pie


Makes 6 servings

2 tbsp butter

2 tbsp olive oil

1/2 cup chopped onions

2 clove garlic, minced

2 tbsp poultry seasoning

1/2 tsp salt

1 tsp pepper

1 tsp coarse, grainy mustard

1/2 cup flour

2 cups low-fat, low-sodium chicken stock

2 cups water

1 tsp Worcestershire sauce

1 1/2 cups (1/2-in) diced, peeled sweet potatoes

1 cup diced cooked chicken

3 cups cooked, fresh vegetables or 2 cups frozen vegetables

2 cups reduced fat all-purpose baking mix

1 cup buttermilk

1 egg

Butter/cooking oil


In a large saucepan over medium heat, melt butter and add in the olive oil. Stir in the onions, garlic, 1 tbsp of the poultry seasoning, ½ tsp of the salt and pepper, and the mustard. Cook for 3 minutes until the onions soften. Stir in the flour and cook stirring constantly 2 minutes. Slowly whisk in stock, water, and the Worcestershire sauce until the mixture smooth.

Bring the mixture to a boil and add in the sweet potatoes. Cook on low, stirring frequently until sweet potatoes are tender, 6 to 10 minutes. Stir in the chicken and the vegetables and remove from the pot from the heat. Grease a 8 x 11 in (2 qt) baking dish with the cooking oil or butter. Pour the chicken and vegetable mixture into the pan.

Pre-heat the oven to 400 ° F. Whisk together the baking mix, buttermilk, egg and the remaining 1 tbsp of the poultry seasoning, and the remaining 1/2 tsp of the salt and pepper. Mix until well blended. Spoon the batter over the chicken and vegetables. Bake for 30 minutes, or until the top is golden brown and the juices bubble around the edges of the pan.

Recipe courtesy of Angela Shelf Medearis, The Kitchen Diva and author of The Kitchen Diva Cooks.

Did you Know?

Did you know that humming can ease sinus problems? Link to NY Times article

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