HealthLetter
Vol. 34 • No. 8
AUG. 2014
®
“A n
ounce
of
prevention
is
worth
a
Curb car trips to
sneak in exercise
pound
of
c u r e.”
Quick-Read!
Awesome avocados
Creamy, smooth, tasty, and good for you.
What’s not to love? Pg. 2
Before you hop into your car to run an errand
or to go see a friend, ask yourself:
Breathe a little easier
• Could I walk or bike there instead?
Making sense of magnesium
• Could I combine tasks to make my car trip more
efficient and get a little exercise?
Do you know how much magnesium you
get daily? Find out why you should pay
attention to this nutrient. Pg. 4
• Could I carpool with others to keep another car
off the road, while enjoying a friend’s company?
By taking a few minutes to think about and
plan outings, you may be able to get in
physical activity, socialize, and
help to curb pollution.
According to a National
Household Travel Survey, many
trips Americans make daily are
short enough to be accomplished
on foot or bicycle. The survey found:
Add breathing exercises to your workout
routine to experience big benefits. Pg. 3
3 reasons to adopt
a four-legged friend
Thinking about adding a dog or cat to
the family? Consider saving a life by
adopting. Pg. 5
Why playing video games
may be good for your finances
Learning to be smart with money can be
fun and entertaining with a little screen
time. Pg. 6
• 28% of all trips are one mile or less
See kids’ eye health clearly
• 40% of all trips are less than
two miles
Don’t get blinded by common myths. Pg. 7
Even if walking or biking to your
destination isn’t practical or
possible, consider other alternatives to single car trips.
The fuzzy-skinned fruit is a great addition to
a nutritious eating plan. Discover easy ways
to add peaches to snacks and meals. Pg. 8
• If you have several downtown
errands, park in a central location
and walk from place to place.
• If you and a friend have similar
to-dos, carpool, take care of your
tasks, and meet for a walk or
coffee after you’re both done.
Sources: Pedestrian and Bicycle
Information Center; International
Bicycle Fund
18436 08.14
Just peachy
“I have two doctors —
my left leg
and my right.”
— G. M. Trevelyan
OuterAisleFresh:
Awesome avocados
Ah, the avocado: Creamy, smooth, tasty, and good for you. What’s not to love?
An avocado contains more than 20 vitamins and minerals,
including vitamins K and C, potassium, and fiber.
The nutrient-dense food is also a good source
of lutein, magnesium, and antioxidants.
Even though avocados are higher in fat and calories
than other produce, most of the fats are monounsaturated and polyunsaturated, known as
“good fats,” which can help reduce the risk of
heart disease when consumed in moderation.
If you’ve only experienced avocados in
guacamole, here are some new ways
to enjoy them:
• Add diced avocados to corn salsa.
• Blend an avocado with plain, nonfat Greek yogurt for a tangy, healthful
mayo alternative.
• Grill avocados to give them a nutty flavor.
Storage tips:
• When only using half an avocado, leave
the pit in the stored half to prevent browning.
• Ripen avocados by placing them in a paper
bag for two to five days.
Sources: California Avocado Commission; California Rare Fruit Growers, Inc.
How to ace packing
a school lunch
You want your kids to have a nutritious and safe mid-day meal. To
make sure a packed lunch makes
it to the school cafeteria in A-plus
condition, do your homework on
food preparation:
• Keep perishable foods cool. Deli
meats, yogurt, and other perishables
should not be left unrefrigerated for
more than two hours. If a lunch contains perishable items, pack them in
an insulated lunch bag with an ice
pack or a frozen bottle of water.
• Clean lunch boxes or lunch bags
with warm soapy water before each
use.
• Wash vegetables and fruits,
including peel-and-eat fruits such as
bananas and oranges, to remove any
harmful bacteria that could spread
during peeling or cutting.
• Include hand sanitizer or a
disposable moist towelette in your
children’s lunch boxes or lunch bags,
so kiddos can clean their hands
before digging into their lunches.
Source: Academy of Nutrition and Dietetics
Pudding
o
d
a
c
o
v
A
e
t
Chocola
powder
• 1/3 cup cocoa
ed
ov
m
re
it
p
ados, peeled,
lla extract
• 1 1/2 ripe avoc
ilk • 2 tsp. vani
m
t
nu
co
co
p
y • 1/4 cu
ocessor; blend
• 1/3 cup hone
der or food pr
en
bl
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in
s
nt
e all ingredie
ries,
Directions: Plac
rving: 345 calo
se
r
Pe
2.
es
rv
tely. Se
Serve immedia
mg sodium,
until smooth.
cholesterol, 21
g
m
0
,
t)
fa
d
saturate
14 g fat (2.5 g
n.
tes, 6 g protei
62 g carbohydra
2 © HHI
GetMoving:
Breathe a little easier
Stretches to start your day
If you often wake up sore and stiff, take time to stretch. Here are a
couple of suggestions you don’t even need to get out of bed to do.
Cobra
• Keeping your legs and pelvis on the bed, slowly walk your
hands toward your chest. As your torso lifts off the bed, keep
your elbows slightly bent. Walk your hands in until
you feel a nice stretch in your abs.
➜
• Roll onto your stomach and extend your arms in front of you.
If you’re tall, hang your feet over the end of the bed.
• Sit in the middle of your bed (facing the side of
your bed, not the head or foot of the bed) with your
legs in front of you.
Breathing session:
• Inhale for two counts.
If you experience any of these symptoms,
stop whatever activity you’re doing,
drink some water, and find a shady
area or head indoors.
If heat-related illness progresses, more
serious symptoms may occur, including:
• Difficulty breathing
• Tingling of the limbs
• Body temperature rising to a
dangerous level
Source: STOPSportsInjuries.org
• Hold your breath for two counts.
• Exhale for four counts.
➜
Early symptoms of heat-related issues include:
• Dizziness • Dry mouth • Headache • Thirst
• Weakness • Muscle cramps
• Find a quiet, comfortable place
without any distractions.
• Focus on your breathing;
don’t let your mind wander.
• Slowly lower your torso so your head
hangs over the edge of the bed. Let your
arms dangle off the bed, and relax
your body. Allow gravity to deepen
the stretch.
When exercising outdoors during the hot summer months, you
need to be aware of heat-related illness symptoms.
Preparing for a breathing session:
• Start by clearing both nostrils;
blow your nose if needed.
• Breathe smoothly in and out,
keeping the rhythm regular and
natural.
Back flying
Keep your cool
The more you practice breathing
exercises, the more natural the
breathing becomes.
• Breathe only through your
nostrils.
• Hold the stretch for 30 seconds.
Then, lower your torso back down.
• Hold for 30 seconds, then bend
your knees and put your hands
behind your head to sit up.
Training your body to breathe better
can help you relax, prevent fatigue,
and improve athletic performance.
• Repeat several times over the
course of a few minutes.
Once you’re comfortable with
breathing exercises, incorporate
them into your physical activities.
For example, when walking, inhale
for two steps, hold your breath for
two steps, and exhale for four steps.
For more on breathing exercises,
go to Aug.HopeHealth.com
Source: The American Council on Exercise
Drink 16 ounces of
water before any
physical activity.
During the activity,
drink 4 to 8 ounces
of fluid every
15 to 20 minutes.
3
TheWholeYou
Shining light
on sun sensitivity
PhysicalHealth:
Making sense of
magnesium
“Polymorphic light eruption” is a fancy
term that means a skin reaction from
exposure to sunlight.
The cause is unknown. Symptoms —
small red pimples and blisters —
usually develop one to four days after
sun exposure and go away within a
few days of stopping exposure.
The condition affects up to 40% of
people worldwide. The good news:
Many people become less sensitive
over time.
Do you know your daily magnesium intake?
Probably not. Most people don’t fret
about magnesium like they do
vitamin C or calcium.
If you’re prone to this reaction
to the sun:
However, magnesium contributes to
a surprising number of important
body functions, and most people
in the U.S. receive less than
the recommended amount.
• Avoid exposure during peak sun
ray intensity — typically 10 a.m. until
4 p.m.
Magnesium is a mineral that
helps with activities such as regulating muscle and nerve function,
blood sugar levels, and blood pressure.
It also contributes to making protein, bone, and DNA.
The best and most natural source for magnesium is the food we eat.
Green leafy vegetables, such as spinach, are good sources of magnesium, as are
legumes, nuts, seeds, and whole grains. Magnesium can also be found in milk,
yogurt, and some other milk products.You can also boost magnesium levels by
taking a multivitamin. Before choosing a supplement, though, check with your
healthcare professional.
• Use sunscreen with broad spectrum sunblock that works against
UVA rays.
• Use generous amounts of sunscreen with a sun protection factor
(SPF) of at least 30.
• Apply sunscreen 30 minutes
before going out in the sun. Reapply
after swimming and every two hours
while outdoors.
• Wear a sun hat.
• Wear UV-protective sunglasses.
Getting too little magnesium does not produce noticeable symptoms. Over a long
period of time, however, low intake can lead to loss of appetite, nausea, vomiting,
fatigue, and weakness.
Source: National Institutes of Health, Office of Dietary Supplements
What’s the big deal with BPA?
BPA stands for Bisphenol A — a chemical sometimes used in making
hard plastic food containers such as baby bottles and reusable cups, and
for lining metal food and beverage cans.
A Food and Drug Administration review determined that materials containing BPA are safe to use with food. However, other studies have reported
low doses of BPA produce subtle effects in laboratory animals. The government and scientists need more research to better understand the potential
human health effects of BPA exposure. Federal research is underway.
Until scientists gather more data, you can minimize BPA
exposure. Go to Aug.HopeHealth.com to find out more
4 © HHI
Source: National Institute of
Environmental Health Sciences
• Use a lip balm with sunscreen.
Source: Medline Plus
TheWholeYou
EmotionalHealth:
3
reasons to adopt a
four-legged friend
If you’re thinking about adding a dog or cat
to the family, consider adopting a pet
from a shelter or animal rescue.
Why adopt?
1. You save a life. Even if the adoption
organization has a no-kill policy, you will
make space available for another animal
at the shelter.
2. You save money. Adoption typically costs
less than buying an animal from a pet shop
or breeder.
3. You avoid house-training and teething
if you adopt a young adult or older pet.
Where can you adopt?
• Contact your municipal animal
control shelter or local Humane Society.
• Many animal rescue organizations
hold adoption days at pet-supply outlets.
• Some rescue groups specialize in
specific breeds. If you want a German
shepherd or Persian cat, you can adopt
one through a breed rescue organization.
Bigger isn’t always
better
Being muscular in today’s society
is considered healthy. But taken to
extremes, bulking up can lead to a
condition called muscle dysmorphia,
also known as “bigorexia.”
Bigorexia can affect anyone, but it is
most common among men. Those
who suffer from bigorexia believe
they are not muscular enough and
become obsessed with muscle
building.
Warning signs associated with
bigorexia include:
• Constant worry about muscle size
• Preoccupation with working out, at
the expense of social commitments
• “Stressful dieting” (i.e., very highprotein or low-fat diets)
• Overtraining
• Training despite injuries or illness
• Feeling anxious or distressed if a
workout session is missed
• Looking at muscles in the
mirror or weighing oneself several
times a day
• Using anabolic steroids
• Excessive use of dietary supplements, such as creatine
• Low body-image satisfaction
• Obsessive-compulsive rituals
Source: Best Friends Animal Society
Secrets to making small talk
If you cringe at the idea of chatting with someone, learning the art
of small talk can get you through many social situations.
If you think you or someone you
know may be suffering from bigorexia, consider seeking mental-health
help.
Sources: Massachusetts General Hospital; Journal of
Athletic Training,Vol. 40, No. 4, pgs. 352-359
• Observe things around you to find suitable conversation topics.
Maybe there’s construction near the window of the reception
area where you’re waiting for an appointment.You could
start with,“Say, do you know what that building project
is all about?”
• Consider current affairs as conversation starters.
What’s happening in the news? In pop culture? You might
say something like,“Did you hear about what happened at
the Oscars last night?”
• Ask the other person about himself or herself.
5
FiscalFitness:
Last-minute vacations
on the cheap and easy
Want to send off summer with a little rest and relaxation, but
haven’t been able to plan an elaborate vacation? No worries.
• Look at “off-peak” destinations. Consider popular
winter destinations for summer travel. Hotels want to
fill empty rooms and may offer extra perks,
lower rates, or package deals.
• Be flexible with flights. If flying, consider
leaving and arriving at different airports.
You’ll have more options and a better
chance of snagging a lower-cost flight.
Consider flying during off-peak hours
or taking non-direct flights. Also, staying
over at a destination at least three nights
may save money on airfares in some
locations. Compare the cost of airfare
differences versus extra hotel and meal
expenses when shopping for airfares.
• Being denied a bank account in
his/her name because one already
exists with the same Social Security
number
To learn what you should do if you suspect
identity theft, either your children’s or
yours, go to Aug.HopeHealth.com
Source: Practical Money Skills for Life (VISA)
To stop most junk mail and
credit card offers from being
delivered to your home,
call 1-888-5OPT-OUT, or go
online to OptOutPrescreen.com.
Source: American Institute of CPAs
6 © HHI
Many thieves target kids, using
children’s Social Security numbers
and other personal information to
illegally get jobs, credit accounts,
car loans, and even mortgages. This
fraud may go undetected for years,
because few parents think to check
children’s credit reports for errors
or suspicious activity.
• Getting calls from collection
agencies, creditors, or government
agencies
• Once you get to your vacation spot, stop
by the local visitors bureau. These offices are generally
staffed with eager, knowledgeable people who can provide free advice and
maps, and may help you find accommodations (sometimes at special discounts).
Learning to be
money smart can be
fun and entertaining with
a little screen time. Go to
FinancialEntertainment.org
for free online and mobile
games aimed at improving
personal financial capability,
self-confidence, and knowledge.
The younger a person is, the
more attractive that person’s
identity may be to scammers.
Warning signs your child’s personal
data might have been compromised
include:
• Receiving preapproved credit
account offers
• Work with a travel agent who’s in
the know about vacation spots and has
access to last-minute package deals and
special airfares.
Why playing video
games may be good
for your finances
Never too young to
be a victim of
identity theft
Try your hand at:
• Bite Club: Save for retirement while running a
vampire nightclub
• Celebrity Calamity: Manage celebrity
credit cards and spending
• Farm Blitz: Manage farm resources
to build savings and survive financial
emergencies
• Groove Nation: Dance and budget on
the road to Los Angeles
• Refund Rush: Help clients split tax refunds
and save during tax time
IssueInsight:
August is Children’s Eye Health and Safety Month.
See kids’ eye health clearly
Your Source for
Tool Cool
Tools &
Box Resources
Go to Aug.HopeHealth.com to find:
Many parents mistakenly think they understand eye health and children.
However, many adults are blinded by common myths.
• More information on breathing exercises,
BPA, and identity theft
Myth: Sitting too close to the TV will damage your
child’s eyes.
• A pet ownership cost chart
• A dog breed personality chart
Fact: Children can develop blurred vision, headaches,
and other problems when focusing too long on one
object, such as a computer screen, but screen time
will not permanently damage a child’s eyes. With that
said, you may want to try using “the 20/20 rule”: Have
your child take a 20-second break for every 20 minutes
of screen time, either by getting up and stretching or by
looking out the window.
• “Taking Charge: What to Do if Your Identity is
Stolen” booklet
• The Crossword Workout answer key
If you have a question or comment on a story,
or a suggestion for topics you’d like to see covered in
a future issue of the newsletter, leave a comment
on our Facebook page.
Scan the QuickResponse Code with
your smartphone.
Myth: Eating lots of carrots will improve
a child’s eyesight.
Fact: Eating a lot of carrots will not
improve eyesight.
• A sun safety IQ quiz
Source: The Vision Center at the Children’s Hospital Los Angeles
find us on
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Find out how well you know the
health topics covered in this issue
of the newsletter.
9
10
11
ACROSS
12
13
14
15
16
Crossword
Workout —
17
DOWN
1. Breathing exercises may help to prevent this
3. An early symptom of a heat-related illness
5. A natural source of magnesium
7. Another name for muscle dysmorphia
8. Adopting a pet from a shelter or animal rescue may help you save this
11. Staying this number of days at a destination may help you save money
on airfares (spell out number)
13. Combine avocados with this for a mayo alternative
15. Many identity thieves target these people
2. Avocados contain these types of fats
4. A mineral that helps regulate muscle
and nerve function
6. For short trips, consider using this
instead of a car
9. Abbreviation for a chemical sometimes
used in making hard plastic food
containers
10. A fuzzy-skinned fruit with 40 calories
12. Apply sunscreen ___ minutes before
going out in the sun (spell out number)
14. A symptom of muscle dysmorphia
16. Perishable foods should not be left
unrefrigerated for more than ___ hours
(spell out number).
17. A symptom of polymorphic light
eruption
For the crossword puzzle
answer key, go to
Aug.HopeHealth.com
Facebook Facebook.com/HopeHealthToolbox
The information in this publication is meant to complement the advice
of your healthcare providers, not to replace it. Before making any major
changes in your medications, diet, or exercise, talk to your doctor.
© 2014 by the Hope Heart Institute, Seattle, WA
Institute Founder: Lester R. Sauvage, MD
Material may not be used without permission. To view or make
comments on this publication, visit HopeHealth.com/comments.asp
For subscription information, or reprint permission, contact:
Hope Health, 350 E. Michigan Ave., Suite 225
Kalamazoo, MI 49007-3853
Phone: 269-343-0770 • E-mail: [email protected]
Website: HopeHealth.com
Printed with soybean ink. Please recycle.
Medical Editor: William Mayer, MD, MPH
Managing Editor: Jennifer Cronin
Medical Advisory Board: Victor J. Barry, DDS • Renee Belfor, RD
• Patricia C. Buchsel, RN, MSN, FAAN • Kenneth Holtyn, MS
• Reed Humphrey, PhD • Gary B. Kushner, SPHR, CBP
• Patrick J.M. Murphy, PhD • Barbara O’Neill, CFP
• Lester R. Sauvage, MD • Wallace Wilkins, PhD
If you get sand in your eyes,
rubbing your eyes can
damage the cornea (outer
layer of the eye). Instead,
splash clean water on them to
flush out the sand particles.
7
YourHealthMatters:
Get to know your local
area with a month
stay-vacation
You don’t need to go far to have a fun time.
Take this month to visit places near you. Each weekend,
spend a day or two to explore where you live.
• Weekend 1: Visit a museum (art, history, nature,
or some other theme).
• Weekend 2: Go to a local state park. Remember to
bring a picnic lunch.
• Weekend 3: Attend a nearby festival that celebrates local
heritage, the arts, or maybe a crop produced in the area.
• Weekend 4: Walk a local downtown. Check out all those
shops you drive by but have never visited.
August is Peach Month
Just peachy
The fuzzy-skinned fruit is a great addition to a nutritious eating plan.
A medium-size peach has about 40 calories and is a good source of fiber,
potassium, niacin, and vitamins A and C. Here are some
ideas for adding peaches to your diet:
• Make a peach smoothie or shake. Mix peaches
in a blender with bananas, 100% juice, and ice.
• Top cereal with sliced peaches.
• Make a breakfast parfait by layering
peaches, low-fat yogurt, and crunchy
cereal in a tall glass.
• Mix peaches with low-fat cottage
cheese or yogurt.
• Make a fruit salad for dessert,
using peaches, blueberries,
strawberries, raspberries,
and bananas.
• Bake, broil, or sauté
peach slices along with chicken.
• Add slices to a frozen low-fat yogurt
or angel food cake.
• Grill peach halves with barbecue chicken.
• Top waffles and pancakes with peaches.
8 © HHI
“Breath is Spirit. The act of
breathing is Living.”
— Author unknown
“Properly trained,
a man can be a
dog’s best friend.”
— Corey Ford
“Criticizing another’s
garden doesn’t keep the
weeds out of your own.”
— Author unknown
“If opportunity
doesn’t knock,
build a door.”
— Milton Berle
“Few people get
weak eyes from looking
on the bright side.”
— Author unknown
Source: The University of Georgia,
Athens, Department of Foods and Nutrition