LIVE WELL FERGUSON
January 2009

Nothing would be better than if all the citizens of Ferguson were "Living Well". This can happen by making small changes in our everyday lives. Small changes in diet and routines often are the catalyst to jump start up to better health initiatives.

Making the changes small ones enables us to keep them: eating a small handful of almonds before dinner, and walking 30 minutes a day (break it up and do it inside if necessary)

Try this recipe and exercise tip this month:

Cinnamon Baked Apples
with Tangerines and Cranberries
4 servings 146 calories per serving (total fat 0.6g, fiber 4.1g)

2 large baking apples
1 ¼ c unsweetened apple juice
½ c (2oz) dried cranberries (or substitute cherries)
¼ t ground cinnamon
¼ t ground cloves
2 seedless clementines or tangerines, peeled and separated

Heat oven to 400F.Cut apples lengthwise,remove core and seeds then put in an 8 inch baking dish filled with ¼ c apple juice. Bake 15 to 18 minutes or until apples are tender. Meanwhile, simmer remaining 1 c apple juice in a small saucepan over medium heat for 5 minutes. Add cranberries, cinnamon, and cloves; reduce heat and simmer uncovered 10 minutes, or until cranberries are plumped, stirring occasionally. Remove from heat; stir in clementine sections. Arrange apple halves cut side up on serving dishes. Pour any remaining liquid from dish into cranberry mixture; spoon over apples.

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Strengthening and stretching muscles keeps the body limber.

Roll your shoulders forward for a count of 10 and back for 10. "Swim" Shoulder back for 10 and forward for 10. Your goal is to get full range of movement. Get into the habit of rolling your shoulders during the day 5 times forward and 5 times back.

Standing straight put your arms out and clap in front of you; then bring your hands behind your back and clap together. Keep arms and hands as high as you can in front and back during the movement. Do 10 times.

Take small steps this month and your motivation to be healthier and stronger will begin. LIVE WELL (in) FERGUSON

recipe and exercise tips taken from
YOU ON A DIET, authors: Michael F. Roizen, M.D. & Mehmet C. Oz, M.D.

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