MARCH 2018
In This Issue:
Sleep Health Awareness Week
National Nutrition Month
Recipe: Crispy Vegetable Quesadillas
March Fun Family Activities
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"Sleep Health"
March 11-17 is the National Sleep Foundation -National Sleep Awareness Week
Sleep Health is a relatively new field of research exploring how we sleep and the factors that impact it. It is not easily defined, but information about sleep health can be divided into four broad categories.
SCIENCE
Science is the nuts and bolts behind biology and chemistry of sleep that won't require a PhD to understand.
Explore - See below list of body parts to learn more about how sleep affects it.
- Brain - Cerebral spinal fluid is pumped more quickly throughout the brain while you sleep. It acts like a dishwasher, whisking away waste products that brain cells make. So you wake up with, quite literally, a clean slate.
- Heart - One body part that gets a break during sleep is your heart. Your ticker works hard during the day, so at night during non-REM sleep it takes some pressure off itself by reducing heart rate, as well as blood pressure.
- Lungs - When you're awake, your breathing patterns vary greatly. You'll breathe faster when excited and harder while exercising, for example. But during sleep, your breathing slows down and becomes very regular.
- Stomach - Certain foods contain an amino acid called tryptophan that causes sleepiness. Carbohydrates make tryptophan more available to the brain, which is why carbohydrate-heavy meals can make you drowsy.
- Muscles - While you sleep, your body releases growth hormones that work to rebuild muscles and joints. The more sleep you get, the better equipped your body will be to repair itself.
BEDROOM
Where you sleep matters. Design a bedroom that will help you drift off into dreamland.
- Touch - 91% of Americans change their sheets every two weeks.
- See - 35% of Americans don't use bedroom curtains or shades.
- Hear - 5% of Americans use a sound conditioner in their bedrooms.
- Smell - 91% of Americans prefer sheets with a fresh scent.
- Taste - 78% of Americans have at least one caffeinated beverage a day.
LIFESTYLE
From work to weekend schedules, our everyday lives impact our sleep...and vice versa.
Snooze Foods & Pick-Me-Ups
TRYPTOPHAN - Tryptophan causes sleepiness. Proteins from the food we eat are the building blocks of tryptophan, which is why the best bedtime snack is one that contains both a carbohydrate and protein such as cereal with milk.
Nature's Sleeping Pill
MELATONIN
Melatonin helps control your sleep-wake cycles. Your body's internal clock (also known as your circadian rhythm) influences how much melatonin your body makes, as does the amount of light that you're exposed to each day.
Sex: Sleep Aid or Thief?
SEX
Sex = good for sleep. It boosts oxytocin (a hormone that makes you feel connected to your partner) and lowers cortisol (a stress-related hormone). Plus, orgasms release prolactin, which help you feel relaxed and sleepy.
That Afternoon Coffee Jolt
CAFFEINE
Generally, caffeine lasts for 5 to 6 hours in the body before wearing off. So cut out the coffee after early afternoon so that you can start to wind down in time for bedtime.
Stay Sharp
REACTION TIME
Sleep improves your ability to make more accurate split-second decisions by about four percent. Hey, it may not sound like much, but every little bit helps!
Work Out, Sleep Better
EXERCISE
It doesn't matter when you hit the gym, just that you get in your daily burn. People who work out regularly sleep better-and longer-than those who don't.
AGE
Sleep needs change as we age. Discover the hows and whys so that you can get back to those restful nights.
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March is National Nutrition Month® 2018
National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.
Photo- Purestock/Thinkstock
"Go Further with Food"
is the theme for 2018, and its importance is timely for many reasons. Whether it's starting the day off right with a healthy breakfast or fueling before an athletic event, the foods you choose can make a real difference. Preparing your foods to go further, by planning meals and snacks in advance can also help to reduce food loss and waste. This year's theme for National Nutrition Month® encourages us to achieve the numerous benefits healthy eating habits offer, but it also urges us to find ways to cut back on food waste. Learning how to manage food resources at home will help you
"Go Further with Food"
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while saving both nutrients and money.
Key Messages:
- Include a variety of healthful foods from all of the food groups on a regular basis.
- Consider the foods you have on hand before buying more at the store.
- Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
- Be mindful of portion sizes. Eat and drink the amount that's right for you, as MyPlate encourages us to do.
- Continue to use good food safety practices.
- Find activities that you enjoy and be physically active most days of the week.
- Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.
Eating right doesn't have to be complicated - simply begin to shift to healthier food and beverage choices. These recommendations from the
Dietary Guidelines for Americans can help get you started.
- Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
- Include lean meats, poultry, fish, beans, eggs and nuts.
- Minimize saturated fats, trans fats, salt (sodium) and added sugars.
Make Your Calories Count
Think nutrient-rich rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.
Focus on Variety
Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
Know Your Fats
To help reduce your risk of heart disease, look for foods low in saturated fat and trans fat. Most of the fats you eat should be monounsaturated and polyunsaturated oils. Check the
Nutrition Facts label on food packaging.
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Crispy Vegetable Quesadillas 
Photo: Andrew Purcell; Styling: Alistair Turnbull
A sparing amount of cooking spray is key to perfectly crisp quesadillas--too much and the fat absorbs into the tortilla. Plus, spreading mashed beans onto each tortilla forms a protective layer that keeps the veggie juices contained (and the tortillas crisp).
Ingredients
1 teaspoon canola oil
1 cup coarsely chopped poblano chile
1/2 cup frozen whole-kernel corn
3/4 cup packaged precooked quinoa and brown rice (such as Seeds of Change)
1/4 teaspoon salt
5 ounces fresh spinach (about 8 3/4 cups)
3 ounces sharp cheddar cheese, shredded (about 3/4 cup)
1 cup canned unsalted black beans, rinsed and drained
2 teaspoons Mexican hot sauce (such as Cholula)
8 (6-inch) flour tortillas
Cooking spray
6 tablespoons light sour cream
6 lime wedges
How to Make It
Step 1
Place oven rack in middle of oven. Preheat broiler to high. Place a baking sheet on rack in oven (keep pan in oven as it preheats).
Step 2
Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add poblano and corn; cook 5 minutes, stirring once. Add quinoa, salt, and spinach; sauté 2 minutes or until spinach wilts. Remove from heat; stir in cheese.
Step 3
Combine beans and hot sauce in a small bowl; mash with fork until smooth. Spread 2 1/2 tablespoons bean mixture on each of 4 tortillas; top each with 1/2 cup spinach mixture and 1 tortilla. Lightly coat the quesadillas with cooking spray. Arrange quesadillas on preheated pan in oven; broil 3 minutes or until lightly browned, turning once.
Step 4
Cut each quesadilla into 6 wedges. Serve with sour cream and lime.
Yield
Serves 6 (serving size: 4 quesadilla wedges, 1 lime wedge, and 1 tablespoon sour cream)
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March Fun Family Activities
Family Fun Fridays at Berlin Market
March 2 @ 5:00 pm - 7:00 pm
Free
The Berlin Farmer's Market Hosts a free Family Fun Night every Friday night from 5pm - 7pm.
1st Friday of every month - free face painting!
2nd Friday of every month - free glitter tattoos!
3rd Friday of every month - free animal balloons!
4th Friday of every month - free airbrush tattoos!
Get some shopping done, eat some good food and show your kids the great tradition of spending a day at the Berlin Market!
Cherry Hill Home Depot
2160 Route 70 West
Cherry Hill, NJ 08002
9:00 AM - 12:00 PM
Register at https://www.homedepot.com/workshops/#store/0989
Hone your powers of observation in our hands-on workshop. Just like an above-water viewfinder or historical trench optical instrument, you and your child can construct a periscope to expand your view. Once the periscope is built, your child can decorate it with paint and stickers. All Kids Workshop attendees must be accompanied by a parent or adult at all times. All kids get to keep their craft, receive a FREE certificate of achievement, a Workshop Apron, and a commemorative pin while supplies last. Children must be present at the store to participate in the workshop and receive the kit, apron, and pin.
In Like a Lion Cupcake Decorating
Sugarplum Studio
211-B Berlin Road
Cherry Hill 08034
10:00 AM - 10:45 AM
REGISTRATION REQUIRED
CALL: 856.354.8700
AGE RANGE: Preschoolers, Elementary, Tweens
COST: $10.61
45 minute, hands-on cupcake decorating workshop where we'll create 2 lion cupcakes using a variety of fondant and buttercream techniques! Workshop includes 2 vanilla cupcakes, all decorating materials, disposable apron; take home packaging and professional instruction.
Chick-fil-A at Garden State Park
2020 Marlton Pike West, Suite C
Cherry Hill 08002
5:30 pm - 7:30 pm
REGISTRATION REQUIRED
AGE RANGE: All Ages
COST: $See website for details.
CALL: 856 488 9117
MORE DETAILS:
Mother-Son Date Knight is a medieval night of honor, chivalry and fun times together. This special event will take place on Tuesday, March 6, 2018 with tables available at 5:30 p.m. or 6:30 p.m. Reservations are required and available at
Garden State Discovery Museum
2040 Springdale Rd. Cherry Hill NJ
11:00 AM
Come join the Garden State Discovery Museum for Brunch with the Bunny at 11 a.m. Have your cameras ready for a meet and greet with the Easter Bunny!
Adults $17, children $12
For tickets
Open all Year
Adventure Aquarium
Mon. - Sun.: 10:00 AM - 5:00 PM
1 Riverside Drive
Camden, NJ 08103
PH: 844-474-FISH (3474)
Adventure Aquarium is just minutes from downtown Philadelphia on the Camden Waterfront and features one-of-a-kind exhibits with more than 8,500 aquatic species throughout two million gallons of water. The Aquarium is home to the largest collection of sharks on the East Coast, including the only great hammerhead shark on exhibit in the United States, the only aquarium in the world to exhibit hippos, one of only six facilities in the US to have Little Blue penguins as permanent residents and exhibits the longest Shark Bridge in the world, a unique V-shaped rope suspension bridge just inches over Shark Realm. Adventure Aquarium is an accredited member of the Association of Zoos and Aquariums (AZA), and is held to the absolute highest standards in animal care and exhibition.
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 The NBN Group Is Hiring!! 
NBN Group/Newborn Nurses is hiring Per Diem Visit Nurses with one year of Clinical experience in an acute or chronic care facility as a staff nurse is preferred.
Registered Nurses needed in the following counties: Camden, Somerset, Mercer, Union, Middlesex, Atlantic & Hudson.
We are looking for for skilled professionals to service our patients in their home to perform the following visits:
Skilled Nursing Visit - A visit can be anywhere from 1 time to an ongoing case with the time spent with patient 2 hours or less.
Adult - Generic physical evaluation/assessment of an adult. Defined as any patient 18 years and older.
Wound - Physical evaluation/assessment of a wound; Pediatric or Adult.
Preterm - Assessment/Weight check on any newborn baby born at 35 weeks or earlier. IF necessary, Neonatal Abstinence Screen (NAS) would be performed
Generic Newborn - Assessment/Weight check on any newborn baby born at 36 weeks to term (40 weeks) or greater up until 30 days of life. IF necessary, Neonatal Abstinence Screen (NAS) would be performed as well by RN.
Generic Peds - Pediatric visit is defined as any child from 31 days old until 17 years old. Generic Assessment/Weight check would be performed by RN.
Enteral - Any person, (Pediatric or Adult) who is coming home with NG or G-tube for feedings. The RN visits are for equipment reinforcement & assessment in the home to make sure family is comfortable and doing well with the care.
Apnea - Any baby who is going home on an Apnea Monitor regardless of age. Visit by RN is for Apnea equipment reinforcement, weight check & assessment.
Well Mom/Well Baby - A onetime visit for a mother (regardless of age) and her child who are coming home from the hospital after delivery, whether it is by Cesarean Section (C/S) or Spontaneous Vaginal Delivery (SVD). During WMWB visits, for Mom: a Post Partum check is done on ALL the mothers, incision check (if mom had C/S), Post Partum Depression Screen (if mom has history or family history of depression), Blood Pressure check if specifically ordered by hospital & for Baby: Newborn Weight Check, Neonatal Abstinence Screen (NAS) if specifically ordered by hospital. Both mom & baby get full physical assessments as well.
Dual (NJ and PA) State License is a huge plus.
Please contact us if you have ALL or ANY of the above-mentioned skills!!! This is a perfect opportunity for a busy Nurse that is looking for additional income and flexible schedule.
Please apply on-line, [email protected] or call for more information 856-669-0211 Ext. 200239
Use your skills to provide patient care in their homes and work WHEN and WHERE you WANT! NBN has a variety of patients available throughout Central and Southern New Jersey and Pennsylvania.
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