150 Uptown Newsletter July 2017 website

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July 2017

Does juggling work, family and personal commitments leave you feeling frazzled and stressed out? Are you running yourself ragged? Relaxation experts offered some quick fixes to work into your busy day. Here are five things you can do to ease tension while waiting at the bus stop, stuck in traffic or sitting in front of your computer. Breathe There's a reason that when times get tense, it helps to sit down and take a deep breath. "When you're under stress, you tend to take quick shallow breaths from the chest," explains Evelyn Fleischman, a shiatsu massage therapist in Berkeley, Calif. "Breathing properly for a few minutes, from your abdomen, can actually relax you." (You can tell you're breathing superficially, Fleischman says, when your belly flattens and your chest expands as you inhale.) When you realize you're getting tense, simply concentrate on breathing slowly for a few minutes. Imagine that your abdomen is like a balloon; when you inhale, it inflates. Then exhale slowly, and try to expel the air directly from your diaphragm. The bonus to breath work? It's a relaxation technique that's easy to do anywhere.

from the heel to the ball of your foot. Then, massage across the sole in the other direction—as if you're trying to widen your arch. Finally, press down on the ball of your foot, and stretch out your toes by gently pulling them apart. Even after a few minutes, your feet will feel refreshed. And if you work behind a desk, no one ever has to know how you got that spring back in your step. Twist and shout The act of turning your upper body into a twist can release tension in muscles, stretch your spine and stimulate your circulation. The result: a restored sense of relaxation, says Fleischman. This move is particularly effective, she explains, because the shoulders, back and neck are the body parts most likely to be affected by stress. Here's what to do. Sit on the edge of your chair, feet planted on the ground. Place your right hand on your left thigh, reaching toward the outer side of your knee and exhale, puffing air out of your chest. Then inhale and twist your lower back, using your free hand to grab the top of the chair over your right shoulder. Exhale when you untwist, and repeat the stretch on the opposite side. You can do this exercise anywhere and reap all its destressing benefits without leaving your office chair. (If you try this one in stalled traffic, be sure to keep your eyes on the road.)

Treat your your toes

Drink

Tension is something you can tackle from the bottom up. Tired, aching feet affect your entire physique, says Rebecca Gorrell, director of movement therapy at Canyon Ranch Spa in Tucson, Ariz. The next time your dogs are barking, Gorrell recommends that you kick off your shoes and give yourself a massage.

Stress can take its toll in different ways, but one that tops the list is exhaustion. On mornings when it seems impossible to rise and shine—or when you're on your way home to family responsibilities or to the gym after a tiring day—Gorrell offers a simple solution: slugging

Start by rubbing your thumb up and down your sole,

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This month we celebrate the anniversary of our wonderful country’s independence…241 years ago! This year July 4th falls on a Tuesday and perhaps many of you will take off the Monday before to make it a long weekend of barbeques, park outings or sun at the beach.

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This is also the formal beginning of vacation season Dr. Jerry Shapiro for most. If you will be traveling, we recommend that you pack your travel bag with essential items such as Imodium® A-D for diarrhea because it is always better to have rather than having to run out and purchase when the need is there. Also, please be reminded that we offer travel vaccines, have a complete line of travel accessories and sundries that meet the airlines’ requirements as well as a complete checklist of items you will need when traveling

product but use sunscreen with it. 7. Protect children by reapplying sunscreen often with an SPF of at least 15, having them play in the shade and wear protective clothing. 8. Babies under the age of 6 months should never be in direct sunlight and should always wear a hat and clothing that protects them from UV rays. 9. Adults should perform regular self-exams. It is an easy way to detect abnormalities. 10. Talk to your dermatologist and have a complete body scan once a year. …And always drink a lot of fluids to keep you hydrated. (Unfortunately, that does not mean alcoholic beverages.)

Quick tip: If you do get a burn, get some baking soda and mix with water to make a paste. Then apply it to the burn. Let it harden then wash the paste off. Have a safe and enjoyable July!

One of the main areas I always try to speak about during this time of the year is SUN PROTECTION. I cannot overemphasize just how important this is. Whether you will travel or remain in our wonderful city of Los Angeles, it is always important to protect yourself from the sun’s harsh rays. While it may be good for the soul to soak up some sun, it can mean trouble for your skin. Here are a few tips to keep in mind: 1. Use sunscreen with a Sun Protection Factor (SPF) of at least 15. Make sure it is water-resistant and reapply every two hours, especially after swimming or sweating. 2. Apply sunscreen 30 minutes before going outside so your skin has time to absorb it. 3. Be generous in application of sunscreen. An ounce of sunscreen should cover the face, neck, arms and legs of the average adult. 4. Wear protective clothing, like hats, sunglasses, long-sleeved shirts and pants. 5. Seek shade when possible, especially during the hours of 10am to 4pm when the sun's rays are strongest. 6. Avoid tanning beds as ultraviolet light can cause skin cancer and wrinkling. Use a self-tanning

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KITCHEN HINTS

I Didn't Know That!

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Keep the linings from cereal boxes-they make great substitutes for ∆ Ketchup was sold in the 1830s as medicine. waxed paper.

To keep potatoes from budding, ∆ Leonardo da Vinci could write with one hand and place an apple in the bag with the draw with the other at the same time. potatoes.

Hints from

JoAnn

Use a meat baster to "squeeze" your pancake batter onto the hot griddle-perfectly shaped pancakes every time.

∆ Because metal was scarce, the Oscars given out during World War II were made of wood.

∆ There are no words in the dictionary that rhyme Use lifesavers candy to hold candles with: orange, purple, and silver! in place on your next birthday cake! ∆ The first CD pressed in the US was Bruce Kids love 'em.

Poke an egg with a small sewing needle before hard-boiling, and Springsteen's 'Born in the USA' the egg will peel with ease! And hold that needle in place with a ∆ Celery has negative calories! It takes more calories to magnet refrigerator clip. Zap garlic cloves in the microwave for 15 seconds and the skins eat a piece of celery than the celery has in it to begin with. slip right off. To prevent egg shells from cracking, add a pinch of salt to the ∆ Chewing gum while peeling onions will keep you water before hard-boiling. For easy "meatloaf mixing", combine the ingredients with a potato masher.

from crying!

∆ Guinness Book of Records holds the record for being

If you don't have enough batter to fill all cupcake tins, pour 1 the book most often stolen from Public Libraries. tablespoon of water into the unfilled spots...this helps preserve the life of your pans. ∆ Bats always turn left when exiting a cave. To easily remove honey from a measuring spoon, first coat the spoon with nonstick cooking spray. ∆ Babe Ruth wore a cabbage leaf under his cap to keep Mash and freeze ripe bananas, in one-cup portions for use in later him cool! He changed it every 2 innings! baking--no wasted bananas (or you can freeze them whole, peeled, in plastic baggies). To quickly use that frozen juice concentrate, simply mash it with a potato masher--no need to wait for it to thaw. To get the most juice out of fresh lemons, bring them to room temperature and roll them under your palm against the kitchen counter before squeezing. Spray your Tupperware with non-stick cooking spray before pouring in tomato-based sauces--no more stains. Transfer your jelly to a small plastic squeeze bottle--no more messy, sticky jars or knives. This also works well for homemade salad dressing. Wrap celery in aluminum foil when putting in the refrigerator it will keep for weeks. Rinse cooked, ground meat with water when draining off the fat-this helps "wash away" even more fat. Slicing meat when partially frozen makes it easier to get thin slices.

How to Prevent Jet Lag Jet lag doesn't have to ruin the first few days of your trip abroad. Follow these tips to keep it in check. Steps: 1. Start shifting your sleep-wake cycle to match that of your destination several days before departure, changing at the rate of one hour per day. 2. Begin adjusting to the time at your destination by resetting your watch at the beginning of your flight. 3. Sleep on the plane when it is nighttime at your destination. Earplugs, headphones and eye masks can help diminish noise and light. 4. Stay awake on the plane when it is daytime at your destination. Keep the window shades open and the light on and read a thriller or cruise the aisles. 5. Drink plenty of fluids. The air on planes is extremely dry, and dehydration can worsen the effects of jet lag. 6. Avoid alcohol and caffeine while flying. They worsen dehydration. 7. Exercise as much as you can on the flight: stretch, walk down the aisles and do leg lifts. 8. Spend time outdoors in natural light to help your body clock adjust to its new environment. Tips: 1. Eat a protein-packed meal to stay awake. 2. Eat a high-carbohydrate meal, like pasta, if you want to hasten sleep. 3. Resist the urge to nap if you arrive in the daytime. Remain awake until local bedtime. Warnings: Avoid driving, especially in an unfamiliar place, if you are overtired.

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down a glass of orange juice. "Aside from being packed with vitamins, O.J. is a natural energizer," she says. "It boosts your bloodsugar level and can help you get going in the morning." Gorrell also reminds us to keep a bottle of water nearby at all times. It's easier than you think to get dehydrated, she points out, and that can affect you both physically and mentally. Uncommon Uncommon scents Betsy Kase, director of the Yoga Haven in Tuckahoe, N.Y., suggests rubbing an essential oil into your temples whenever you're feeling overwhelmed. The appealing smell can evoke calm, she says. Plus your temples are a pressure point, so the mini-massage will feel good. Which oils should you try? Kase likes lavender, sage, patchouli and other musky oils. But she points out that certain scents are more soothing to some women than others. To find out which ones work for you, take a whiff of the test vials that are often available at health food stores and bath shops where the oils are sold.