Citizens Memorial Hospital | Vitality | Winter 2018

Dress for the job. Wear light, layered clothing; a hat; and slip-resistant shoes or boots. Shovel early and often. Don’t give the snow a chance to pack up and get heavy. Push the snow. If you must lift, lift with your legs, not your back, and only lift small amounts. Avoid twisting your back. Never throw snow over your shoulder or to the side. Pace yourself. Take breaks often, and drink plenty of fluids. Stop if you feel pain. Quit right away if you feel dizzy or experience tightness in your chest. Have a history of heart disease? Get your doctor’s OK before shoveling. Hire someone. Consider letting someone else shovel. Sources: American Academy of Orthopaedic Surgeons; National Safety Council WELLNESS How to shovel snow safely Scrumptious meatloaf Makes 6 servings. Ingredients 1 pound ground beef, extra lean 1 ⁄ 2 cup tomato paste 1 ⁄ 4 cup onion, chopped 1 ⁄ 4 cup green pepper 1 ⁄ 4 cup red pepper 1 cup fresh tomatoes, blanched, chopped 1 ⁄ 2 teaspoon mustard, low-sodium 1 ⁄ 4 teaspoon ground black pepper 1 ⁄ 2 teaspoon hot pepper, chopped 2 cloves garlic, chopped 2 scallions, chopped 1 ⁄ 8 teaspoon nutmeg, ground 1 teaspoon orange rind, grated 1 ⁄ 2 teaspoon thyme, crushed 1 ⁄ 4 cup breadcrumbs, finely grated Directions » » Preheat oven to 350 degrees. » » Mix all ingredients together. » » Place in 1-pound loaf pan (preferably with drip rack), and bake, covered, for 50 minutes. » » Uncover pan, and continue baking for 12 minutes. » » Cut and serve. Nutrition information Serving size: One 1 1 ⁄ 4 -inch thick slice. Amount per serving: 193 calories, 9g total fat (3g saturated fat), 45mg cholesterol, 11g carbohydrates, 17g protein, 2g total fiber, 91mg sodium. Source: National Institutes of Health easy does it Pain or pressure in your chest while shoveling may signal a heart attack. Call 911. 4 VITALITY Winter 2018