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– Friday, March 17, 2017
Page 18
Ruosi for his efforts and said she
agreed with his self-evaluation.
“Youmet all the challenges that
we have put forth to you,”Mer-
edith said.
“Toseeasuperintendentthat is
so committed to this district and
our students…it really is refresh-
ing. You are here when the sun
goes up and you are here when
the sun goes down,”she said.
“I really want to thank you for
giving100percent toourdistrict,”
she said. “I’d like to see less focus
on the negativity,”she added.
tually covered through his eighth
month since he began work last
July1.The four standardsoverlap-
instructional leadership, manage-
ment and operation, family and
fessional culture.
DeRuosi’s report included
some advice, particularly for
the goal for “Market strategy
that accuratelyportrays student
achievement.” “This goal was
somewhat confusing tome be-
cause I don’t knowhowyou can
market student achievement
without marketing the whole
district,”DeRuosi wrote.
“My approach to leadership is
to open up the operations and
provide a voice to all stakehold-
ers,”he wrote.
the School Committeehasmade
“subtle changes to our SC meet-
ing times to encourage teachers
achievement and presentation
lighting thepositive.”
“Here is the best marketing
strategy I can suggest at this
time: One Town, One Team:
Building a Stronger Saugus,”
he said, referring to the slogan
adopted by his office and the
School Committee.
mittee last week, DeRuosi of-
fered some overall advice to
the committee: “Shed some of
the negativity. Be transparent,
with them.”
In his report, he noted he has
been making significant prog-
ress in the committee’s goal to
create solvency in the food ser-
vicebudget. Henoted theunan-
imous vote by the committee to
outsource the food services pro-
gram.“While thismovemaypro-
videfiscal solvency initsfirstyear
as a district, we will move closer
to that goal,”DeRuosi wrote.
“Changes in policy and the
focus on collection of individ-
ual student lunch debt will also
move the district closer to the
fiscal solvency it is looking for,”
he said.
• Recipe
Hummus bars and pinwheel roll ups
ake a sandwich and cut
into 4 - 1-inch wide bars
or slice a piece of bread into
2 thin slices. Spread hummus
on each half and roll each half
and cut each into pinwheels
like shape. Store covered in re-
Makes 2 cups
• 2 cups chickpeas or 19 oz.
can rinse and drain
• 3 tablespoons tahini or pea-
nut butter
• 1tablespoon sesame oil
• 1/3-cup water
• 1 gar l ic clove, coarsely
• 3 tablespoons lemon juice
• 1/2-teaspoon cumin
• 1/2-teaspoon coriander
• 1/4-cup extra virgin olive oil
• 1/2-teaspoon salt and 1/4
teaspoon freshly ground
• 2 tablespoons fresh parsley,
chopped for garnish
Mix all ingredients in a food
processor or blender,
thin with
a little more oil or water if neces-
. Make about 1 hour ahead
to let flavors meld. Garnish with
parsley. Serve at room tempera-
turewithveggies andpita chips.
Savvy Senior
How To Stop Snoring
Dear Savvy Senior,
Over the past few years my 57-year-old husband’s snoring
has gotten much worse. It’s to the point that I have to either
wear earplugs or move to a different room. Any suggestions?
Sleep Deprived Susan
Dear Susan,
Snoring is a very common problem that often gets worse
with age. Around 37 million Americans snore on a regular
basis according to the National Sleep Center.
Snoring occurs when the airway narrows or is partly
blocked during sleep usually due to nasal congestion, flop-
py tissue, alcohol, or enlarged tonsils. But you and your hus-
bandalsoneed toknowthat snoring canbemuchmore than
just an annoyance. It can also be a red flag for obstructive
sleep apnea, a serious condition in which the snorer stops
and starts breathing during sleep, increasing the risks of car-
diovascular disease, stroke, cardiac arrhythmia and hyper-
tension. According to theAmericanAcademy of SleepMedi-
cine, 34percent ofmen and 19percent of womenwho snore
routinely have sleep apnea or are at risk for it.
Self-Help Remedies
Even if you are unsurewhether your husband has a prima-
ry snoring problem or sleep apnea, sleep experts suggest
you start with these steps.
Open a stuffy nose:
If nasal congestion is causing your
husband to snore, over-the-counter nasal strips such as
Breathe Right may help. Or, if allergies are the cause, try sa-
line nasal sprays.
Elevate his head:
Buying a foam wedge to elevate his
head a few inches can help reduce snoring, or buy him a
contoured pillow to lift his chin and keep the tongue from
blocking the back of his throat as he sleeps. Also check out
Nora (
), a wireless snoring device that slides
under the pillow and gently moves the head to a different
positionwhen snoring is detected. This, they say, stimulates
the relaxed throat muscles and opens the airway.
Sleep on side:
To prevent back sleeping, which triggers
snoring, place a pillow against your husbands back to keep
him from rolling over or sew a tennis ball in the back of his
pajama shirt. Or check out the Night Shift Sleep Positioner
), a device that’sworn around theneck
that vibrates when you roll on your back.
Avoidalcohol beforebed:
Alcoholic beverages can relax
the muscles in the throat, and constrict airflow. He should
not consume alcohol three to four hours before bedtime.
Lose excess weight:
Fat around the neck can compress
the upper airway and impede airflow and is often associat-
ed with sleep apnea.
Quit smoking:
Smoking causes inflammation in the up-
per airways that can make snoring worse.
Need More Help
If these lifestyle strategies don’tmake abigdifference, your
husband should see his doctor, a sleep specialist, or an oto-
laryngologist who may recommend an overnight study to
test him for apnea.
For primary snoring or mild to moderate sleep apnea, an
oral appliance that fits into the mouth like a retainer may
be prescribed. This shifts the lower jawand tongue forward,
keeping the airway open.
Some other options are Theravent snore therapy (
) and Provent sleep apnea therapy
), which are small nasal devices that at-
tach over the nostrils to improve airflow.
But the gold standard for moderate to severe sleep ap-
nea is a continuous positive airway pressure, or CPAP, de-
vice. This involves sleeping with a mask and is hooked up
to a machine that gently blows air up your nose to keep the
passages open.
If these don’t work or are intolerable, surgery is an option
too. There areprocedures available today that remove excess
tissue in the nose, mouth, or throat. And a newer procedure
called hypoglossal nerve stimulation that uses a small de-
vice implanted in the chest to help control the movement
of the tongue when it blocks the airway.
Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman,
OK 73070, or visit JimMiller is a contributor to
the NBC Today show and author of “The Savvy Senior”book.
by Jim Miller
The Nutritionist Corner
Snacking done right!
By Anna
S n a c k o r
snacking by
definition is a small meal often
we go about our daily charged
upschedules, regularmeals take
abackseat andwe replace them
with mindless noshing through
out the day or snacking done
wrong. This can pose a dietary
disaster and dire consequenc-
es of unhealthy food choices.
Done right, snacking can be a
beneficial asset to a healthy eat-
ing pattern.
Eating regularly scheduled
meals is fundamental tohealthy
eating. This helps with keeping
your body running on an even
keel and avoids, energy slumps
and foodcravings for empty cal-
ories. Snacking can be a satis-
fying way to maintain a steady
flowof energy and boost essen-
tial nutrients we need to be our
best at work or play.
The human body is designed
to eat every four to six hours. In
today’s lifestyle when meals are
harried, snacks can fill the gap
missing at meals. Here are a few
pointers indoing snacking right.
First, prevent getting toohun-
gry which can promote over-
eating. Ensuring that not more
than four to six hours elapse be-
tweenmeals helps keephunger
in check.
Second, choose nutritious
healthy foods – yes they can be
Similar to a meal – snack food
choices based on lean protein,
whole grain, fruits and vegeta-
bles and low fat dairy offer vi-
tal nutrients and staying power.
Build a healthy snack by start-
ingwithaproteinchoice includ-
ing lowfat dairy; adda fruit and/
or a whole grain. Here are some
• Cereal with fruit and low-
fat milk
• Non-fat yogurt and fruit
• Vegetables and peanut but-
• Toast with egg and fruit
• Whole wheat crackers with
string cheese & fruit
• Hummus roll ups (my recipe)
Third, make the timing and
portion sizes fit your needs. For
example, a midmorning snack
may be perfect to complete
breakfast. An afternoon snack
at 4-5 pm is a great way to com-
plete the midday meal and tide
you over to dinner, or perfect
for when dinner is late. A bed-
time snack is ideal, as being too
hungry just asbeingtoofullmay
interfere with a proper night’s
sleep. Keep portion sizes small,
read the nutrition facts label for
servingsizeinformation. Also,no
time - what is left on your plate
may just make a great snack.
Purposeful and timely nu-
trient rich snacks can be vi-
tal to a healthy eating pattern.
Do snacks right to help fuel a
healthy and energetic lifestyle.
Anna Tourkakis is a nutritionist and founder of Eating FromWithinNutrition,
offering nutrition and healthy eating lifestyle programs. Anna can be reached
at T. 781 334-8752;
Snack Idea: For any time of
the day!
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