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• diet and exercise
• healthy workplace

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Written by Lisa Jillanza

You are there at least 8 hours a day (if not longer) so why not try and do everything you can to change your diet and fitness routine while you are there? Here are some simple ways to lose weight at work.

• Don’t miss breakfast.  We have heard it all before, but to lose weight make sure you are packing a powerful protein for that first meal of the day.
• Pack your lunch.  When you pack your lunch, you are in complete control of portion sizes, if you go out to lunch you are more than likely to overeat and have unnecessary calories.
• Walk on your lunch break – or at least half of it.  Instead of taking your entire lunch hour eating, take a half an hour to eat and a half an hour to get out and exercise.  Try a brisk walk to help you lose weight and burn stress, too.
• Keep a food journal.  That way you are determining how many calories you are taking in during the day.  Many people fail to realize how many calories they are ingesting in a single day until they start writing it down and logging it.
• If possible, leave your car at home.  People who walk or bike to work have a lower risk of being obese.  If you take a bus to work, get off a few stops before your stop and walk the rest of the way.  If you must take a car, park at a parking lot away from your building and get some extra cardio in before your workday even starts.
• Wear a pedometer.  During the day, shoot for 10,000 steps or approximately 5 miles.  Use the stairs instead of the elevator a few days a week or walk to a coworker’s desk instead of sending them an email.
• Walk around during the day.  While your boss may frown on you doing this many times during the day, if you get up a few extra times a day you will burn more calories than staying sedentary for your full eight-hour shift.
• Get a headset and pace in your office when you are on the phone.  Many people who work in an office don’t realize how many hours they spend on the phone… utilize this time by burning some calories while on the phone.

• Mangoes Benefits
• Healthy Mangoes
• Benefits of Mangoes
• Mango recipe
• Healthy mango recipes

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Written by Lisa Jillanza

• Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
• An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.

Recipe: Jamaican Jerk Chicken Salad 

• ½ cup prepared or purchased honey mustard dressing
• 1 teaspoon finely grated lime zest
• 4 chicken breast halves without skin, boneless
• 1 tablespoon Jamaican Jerk seasoning
• 2 large fresh mangoes
• 10 to 12 cups mixed greens 
• Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Arrange warm chicken and mango atop greens on four plates. Drizzle with the honey mustard dressing.

Recipe: Mango Pork

• 2 medium ripe mangoes
• 1 pork tenderloin, about ¾ pound
• Cooking spray or olive oil
• Salt and pepper to taste
• Hot pepper sauce
• Put pulp of one mango in food processor or blender.

Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch-thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste. 

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping up brown bits of pork, for about 30 seconds.  Add several drops of hot sauce and the mango cubes.  Toss cubes in puree while heating through.  Spoon sauce over pork and serve with pasta or hot cooked rice.

• childhood obesity
• health diet for children

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Written by Lisa Jillanza

Childhood obesity is constantly on the rise, so as parents you need to be sure that you are always monitoring your children’s fat intake.  In order to help your child, maintain a healthy lifestyle, be sure to establish good eating habits like the following:

• Children with a family history of cholesterol and heart disease should drink 2 percent milk.
• After their 2^nd birthday, all kids should drink 1 percent milk.
• Serve your child lean meats and fish.
• Limit your child’s cheese intake.
• Limit fruit juice intake to 4 to 6 ounces per day.
• Offer low-fat snacks like yogurt, pretzels or fresh fruit.
• Prepare foods using low-fat methods like broiling, steaming or roasting.

• Brain injury prevention

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Written by Lisa Jillanza

(Continued from Part I…)

An acquired brain injury (ABI) is an “injury to the brain that is not hereditary, congenital, degenerative, or induced by birth trauma. Essentially, this type of brain injury is one that has occurred after birth. The injury results in a change to the brain’s neuronal activity, which affects the physical integrity, metabolic activity, or functional ability of nerve cells in the brain.” 

A traumatic brain injury (TBI) is defined as an “alteration in brain function, or other evidence of brain pathology, caused by an external force. Traumatic impact injuries can be defined as closed (or non-penetrating) or open (penetrating).”

Often referred to as an acquired brain injury, a non-traumatic brain injury causes” damage to the brain by internal factors, such as a lack of oxygen, exposure to toxins, pressure from a tumor, etc.” falls, assaults, motor vehicle accidents, sports injuries, abusive head trauma, gunshot wounds, workplace injuries, child or domestic abuse, and military actions. 

Non-traumatic brain injuries include stroke, hemorrhage, blood clot, infectious disease, meningitis, seizure, electric shock, tumors, neurotoxic poisoning, lack of oxygen, drug overdose, and aneurysm. 

Just as no two people are exactly alike, no two brain injuries are exactly alike. For some, brain injury is the start of a lifelong disease process. Brain injury requires access to a full continuum of treatment and community-based supports provided by appropriately educated clinicians serving on an interdisciplinary treatment team.

The individual who sustains a brain injury and his or her family are the most important members of the treatment team. Their choices, goals, and backgrounds will be taken into consideration when it comes to the appropriate treatment.

• Brain injury awareness
• Brain injury prevention

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Written by Lisa Jillanza

Every March in the United States, we recognize Brain Injury Awareness. Brain injuries are unpredictable in its consequences and change everything about a person in a matter of seconds.

Here we look at some aspects, causes, and treatments of brain injuries and remind those that have either personally suffered a brain injury or are caring for a loved one with a brain injury, that you are not alone.

Understanding the brain.

The brain is divided into sections called lobes. Each lobe has an important and specific function. The lobes and some of their functions are:

Frontal Lobe: attention, concentration, organization, problem solving.

Temporal Lobe: memory, receptive language, hearing.

Parietal Lobe: sense of touch, depth perception, identification of shapes, sizes, colors.

Occipital Lobe: vision.

Cerebellum: balance and coordination.

Brain Stem: breathing, heart rate, sleep and wake cycles.

Damage to specific lobes.

An injury to the frontal lobes may affect an individual’s ability to control emotions, impulses, and behavior or may cause difficulty recalling events or speaking.

An injury to the temporal lobes may lead individuals to demonstrate difficulty with communication or memory.

Individuals who have injured their parietal lobes may have trouble with their five primary senses.

An injury to one’s occipital lobes may lead to trouble seeing or perceiving the size and shape of objects. 

An injury to the cerebellum may affect balance, movement, and coordination. 

The brain stem controls the body’s involuntary functions that are essential for survival, such as breathing and heart rate.

(Continued in Part II…)