Salads are a party of nutrients, and when paired with a healthy fat like olive oil or walnuts, the fat soluble vitamins are more easily absorbed. There is no limit to the different ingredients to add to your salad, and you may find yourself adding everything but the kitchen sink. For a healthy base, opt for dark greens like spinach or red leaf lettuce in lieu of iceburg lettuce. For picky family members, consider a salad bar night where each person can add their own toppings. Some great options for salad mixers include whole wheat spiral pasta, dried cranberries, sunflower seeds, and chopped olives. Perhaps the salads can even replace a meat dish for a meatless meal once a week. Visit AllRecipies for an extensive list of innovative salad combinations.

Marie Francis is the Director of Screening Services for Sterling Wellness.

A:  These three biometric screening methods all indicate a different result. There are pros and cons to each method. Although they are each appropriate for certain readings, one must also take into consideration physical activity, eating habits, and lifestyle factors as well. Being “healthy” is not making the grade on a body composition screening, but rather getting a sense of the whole picture through other evaluations as well.

Body Mass Index (BMI)- BMI is a ratio of your weight to your height. This is a good indicator of a healthy weight range, but does not work well for people with muscular builds. Since muscle weighs more than fat, those with high lean body mass can register in the overweight category.  Generally speaking, BMI is a good approximation to determine if your weight is a healthy range for your height. To determine if you are in a healthy weight range, calculate your BMI here.

Body Fat Percentage- We are able to measure the percentage of fat composition in the body by sending a weak electrical current through your arms (measuring only upper body fat) or through your legs (measuring only lower body fat). Both methods fail to measure abdominal fat, the most important indicator of health status. The results of this bioelectrical impedance method we use varies greatly depending on hydration status, recent exercise, and food consumption. The most accurate way to measure true body fat is through underwater weighing or a DEXA scan.

Waist to Hip Ratio-  By taking the waist circumference and dividing it by the hip circumference, one can determine health risks according to fat distribution.  When fat is distributed around the abdominal area, such as in “apple” shape body types, the risk for chronic diseases such as type II diabetes, heart disease, and hypertension increases. To calculate your Waist to Hip ratio, click here.

While all three methods of screening are important, we must not reduce one’s health to the result of one test. Determining health risks requires comprehensive look at other indicators as well.

• Save your Skin- Be generous with an SPF of 15 or higher that offers protection against UVA and UVB rays. It takes approximately one ounce of sunscreen to cover an entire body. That’s roughly the size of a golf ball or shot glass.
• Take Cover- Find a wide brimmed hat to protect your ears and neck. Since the sun’s rays can penetrate through clothes, find an extra layer of protection from a hat, umbrella, or tree.
• Ban the Bed- Tanning beds are a proven risk for developing skin cancer. For men and women wanting a sun kissed glow, opt for spay or self tanners.

Protect your Peepers- Sun can damage eyes, leading to increased risk of cataracts, a damaged retina, or chances of skin cancer on the eyelids. Wear sunglasses that reflect light and block out 99-100% of UVA and UVB rays.

Riding a bike is an excellent aerobic activity that improves cardiovascular fitness by using the body’s largest muscle group in the legs. For those wanting to tone the lower body, cycling slowly increases stamina, muscle strength, and definition in the legs, hips, core, and buttocks. Whether you choose an indoor stationary bike, or an outdoor ride through the park, biking is a family friendly year round activity. Pedal with a purpose May 14-18 for national ‘Ride your Bike to Work Week‘. If riding your bike to work isn’t an option, make it a goal to ride your bike in exchange for driving to an errand. Remember to put safety first by wearing a helmet and high visibility clothing.

1. Do regular weight bearing and strength training exercises. High impact exercises like running, weight lifting, and jumping rope will increase bone mass.
2. Don’t drink too much soda or alcohol, and don’t smoke. The phosphoric acid in soda draws calcium out of the bones.
3. Get the recommended amount of Calcium and Vitamin D. Dietary levels of Calcium and Vitamin D vary widely by age and gender. If the diet is low in dairy products, fish, and fortified foods, additional supplements may be necessary.
4. Know your family history and risk factors. Having a thin frame, being inactive, or having other medical conditions such as rheumatoid arthritis or hormone treatment can increase your risk.
5. Take action before it’s too late. Getting adequate nutrition and exercise in younger years will build a strong bone frame for the later years. Inform your doctor about your risks, and have a bone density scan to predict your risk for fractures.

For more information about preventing, detecting, or managing osteoporosis, visit the National Osteoporosis Foundation.

This May recognizes Employee Health and Fitness Month by the National Association of Health and Fitness. We encourage you to take advantage of this health observation month by taking simple steps toward health and fitness. Consider stretching breaks before or after meetings, walking meetings, or lunchtime physical activity opportunities. If you or your employer would like help organizing a lunchtime walk, educational presentation, or stretching class, let us know!

Liz Alleman, LPN, is a Nurse and Certified Healthy Behaviors Coach for Sterling Wellness.

one has to consider if there is an underlying problem when these symptoms persist and begin interfering with daily life. Several conditions can cause similar side effects, but one possibility is a thyroid disorder.

The thyroid is a gland in the front of the neck that produces hormones to keep the metabolism working properly. Hypothyroidism occurs when the thyroid cannot make enough thyroid hormones to keep the body functioning as it normally should, therefore slowing down the metabolism. Symptoms of an under-active thyroid include constant fatigue, despite getting the proper amount of sleep, difficulty staying focused, weight gain for no obvious reason, dry skin or brittle hair, and depression.

Conversely, the thyroid can also make too much thyroid hormone causing hyperthyroidism. The higher levels of thyroid hormone production leads to the body’s metabolism working too fast. Grave’s disease and goiter are common forms. Symptoms include heart palpitations, feeling nervous, weight loss for no reason, hand tremors, perspiration at rest, and bulging eyes.

If you have one or more of these symptoms that persist, notify your physician. Contrary to some beliefs, thyroid disorders occur in men as well as women. Treatment depends on the symptoms and severity of the condition. Regular follow-ups and blood work are usually performed to ensure that your levels are within normal limits, and to try to get you feeling back to your normal self again.