Shannon Medical Center | Health Beat | Summer 2019

Summer 2019 3 Wellness Fresh cherry and corn salad Makes 8 servings. Ingredients Dressing 1 ⁄ 2 medium shallot, finely chopped 3 cloves garlic, minced 1 ⁄ 4 cup extra-virgin olive oil 1 ⁄ 4 cup balsamic vinegar Salt and freshly ground black or white pepper to taste Salad 5 ounces baby arugula or baby spinach 3 cups thawed frozen corn or 4 ears cooked fresh corn, kernels sliced off cob 1 ⁄ 2 cup finely sliced red onion 3 ⁄ 4 cup feta cheese 1 pound fresh dark cherries, pitted, sliced in half* Directions ■  ■ In small mixing bowl, combine all dressing ingredients. Whisk well. ■  ■ In large salad bowl, combine arugula, corn and onion. ■  ■ Drizzle with dressing and toss to coat. ■  ■ Arrange salad on individual dishes, and sprinkle with feta. Top with cherries, and serve. *Frozen cherries, thawed, may be used. Nutrition information Serving size: 1/8 of recipe. Amount per serving: 215 calories, 10g total fat (3g saturated fat), 29g carbohy- drates, 6g protein, 3g dietary fiber, 167mg sodium. Source: American Institute for Cancer Research Jennigale Webb, DO, Shannon Pediatrics Ah, those lazy, hazy days of sum- mer.Think school breaks.Think vacations. It seems like a good time for the entire family to just chill and not do any heavy mental or physical lifting. As tempting as that may sound, however, main- taining good mental and physical health is a year- round activity. Here are a few fun and easy ways to help keep everyone in your family healthy this summer. GET MOVING Exercise and movement are important during all stages of life—including childhood. Aerobic exercise gets the heart pumping which helps keep the brain fed with a healthy supply of blood and oxygen. Physical activity is associated with a lower risk of cognitive decline. Just like adults, there are some forms of exercise children may enjoy more than others. Fortunately, there are a wide variety of activities for your child to enjoy. According to healthychildren.org , your child’s interest in certain activities will more likely lead to them making fitness and exercise a habit for years to come. Here are a few tips from the American Acad- emy of Pediatrics (AAP) to encourage exercise and physical activity. Visit with your child’s pediatrician. We can tell you and your child why exercise is important and also help make recommendations on what activity may be the most beneficial based on their age. Limit screen time. The AAP recommends no more than one to two hours of total screen time each day.This includes phones, tablets, computers, video games and television. If you cannot use your free time for a physical activity, play a game or read a book. Be active as a family. Head outside for some hiking, biking to your neighborhood park, or even for a family walk. Just make sure all bike riders wear a helmet to help protect the brain from trauma in case of an accident or fall. It’s also important to know your child’s lim- its and teach them the importance of listening to their body. Exercise should not hurt and your child’s weight should not drop below an average level. Talk to your doctor if you are concerned or have questions. EXERCISE YOUR BRAIN Be a brainiac. Read a book while lounging at the beach. Break out word games for family game night. Quiz each other during your road trip. Challenging your mind may have immediate and lasting benefits for your brain. Serve some food for thought. Summer is the perfect time to head to the local farmers market. Diets high in fruits and vegetables are brain pleas- ers. Stock up on a rainbow of colors, including: ●  ● Dark-colored vegetables, like kale, spinach, broccoli and beets. ●  ● Berries—blue, black and red. ●  ● Cherries and plums. Also, when firing up the grill, throw on some salmon, trout, mackerel or other fish high in omega-3 fatty acids, which are good for the brain. For more information about exercise and healthy habit formation at all ages, please visit the online health library at shannonhealth.com . Not so lazy summer days