Health & Wellness

Bean and Vegetable Burritos
Serves 5

5 burrito size spinach tortilla wraps
Filling:
2 t canola oil or olive oil
1 large zucchini diced
2 med. onions sliced
2 1/2 t chili powder
1 (10oz) bag of fresh baby spinach leaves, coarsely chopped
1 (15 oz) can of black beans, drained and rinsed
1 (15 oz) can of no-salt added corn, drained
- Warm tortillas according to package directions
-Heat oil on large skillet over medium high heat. Add zucchini and onions and saute for 6 minutes or until tender. Add chili powder and stir. Add spinach leaves, a few handfuls at a time, adding more as it cooks down. Stir in beans and corn and heat through.
-Spoon about 1 cup of filling into the center of warm tortilla. Roll the tortilla from the bottom up, turn in sides and continue to roll up. Serve with seam side down on plate. Optional accompaniments:low fat sour cream, tomato salsa and lime wedges
Enjoy!!

In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.

* Keeps Your Heart Healthy
Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
* May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs. .
* Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes.
* Reduces Inflammation
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to be one of the causes of the deterioration of your body as you age.
* Makes You More Alert
Of course, a good night’s sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night’s sleep.
* Bolsters Your Memory
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
* Helps the Body Make Repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
(partial excerpt from article by Mark Stibich, PhD)

What areas of your life is God calling to your attention?
Look at the list below and honestly ask yourself what you need…
- I need to exercise more
- I need to drink more water
- I need to stop smoking
- I need to nurture my spiritual life
- I need to lose some weight
- I need more purpose in life
- I need to eat more vegetables and fruits
- I need to sleep more
- I need to listen more
- I need to spend more time with loved ones

Now, take a moment to pray to God to help lead you to take the necessary steps towards your goal.
Have a beautiful day!!
(partial excerpt from “Get My People Going!")

He who has health, has hope,
And he who has hope, has everything.
- Arabian Proverb

Tuesday, April 14 at 6:30pm in the SUMC library - the Health and Wellness Ministry will host a seminar on Stroke Prevention.
A representative from LifeLine Screening, the nation’s leading organization in diagnostic testing, will discuss the warning signs, risk factors and preventive measures to take with a stroke and other vascular diseases.
There will be a raffle prize for a free diagnostic test (value $45) and discounts for other testing options will be given out to all those who attend the seminar.
Seminar will be 20 minutes and will be followed with Q&A.

Wear your sneakers, bring a bottle of water and walk, and then walk some more.
For each hour of regular, vigorous exercise you could gain two hours of life expectancy. Visit www.goheart.org to get your walking guide.

Say this quote to yourself each morning….

“This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind… let it be something good.”