Compliments of:
healthletter
®
VOL. 34, NO. 8
“ A n o u n c e o f p r e v e n t i o n i s w o r t h a p o u n d o f c u r e .”
Curb car trips to
sneak in exercise
Before you hop into your car to run an errand or to go
see a friend, ask yourself:
AUGUST 2014
Quick-Read!
Awesome avocados
Creamy, smooth, tasty, and good for you.
What’s not to love? Pg. 2
Breathe a little easier
Add breathing exercises to your workout
routine to experience big benefits. Pg. 3
• Could I walk or bike there instead?
• Could I combine tasks to make my car trip
more efficient and get a little exercise?
• 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:
• 28% of all trips are one mile
or less
Making sense of magnesium
Do you know how much magnesium you
get daily? Find out why you should pay
attention to this nutrient. Pg. 4
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
• 40% of all trips are less than
two miles
See kids’ eye health clearly
Even if walking or biking to your destination isn’t
practical or possible, consider other alternatives to single car trips.
Just peachy
• If you have several downtown errands, park in a central location and
walk from place to place.
Don’t get blinded by common myths. Pg. 7
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 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
13617 08.14
© HHI
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.
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.
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.
• Clean lunch boxes or lunch bags
with warm soapy water before each
use.
If you’ve only experienced avocados in guacamole,
here are some new ways to enjoy them:
• 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.
• Grill avocados to give them
a nutty flavor.
• Add diced avocados to corn salsa.
• Blend an avocado with plain,
nonfat Greek yogurt for a tangy,
healthful mayo alternative.
• 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.
Storage tips:
• When only using half an
avocado, leave the pit in the
stored half to prevent browning.
Source: Academy of Nutrition and Dietetics
• Ripen avocados by placing
them in a paper bag for two to
five days.
Sources: California Avocado Commission;
California Rare Fruit Growers, Inc.
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• 1½ ripe avocados,
peeled, pit removed
• ⅓ cup cocoa powder
• ⅓ cup honey
• ¼ cup coconut milk
• 2 tsp. vanilla extract
nts in a blender or
Place all ingredie
.
end until smooth
food processor; bl
Serve immediately.
ing: 345 calories,
Serves 2. Per serv
rated fat),
14 g fat (2.5 g satu
21 mg sodium,
0 mg cholesterol,
s, 6 g protein.
62 g carbohydrate
2
© HHI
GetMoving:
Breathe a little easier
Stretches to start your day
Training your body to breathe better
can help you relax, prevent fatigue,
and improve athletic performance.
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.
The more you practice breathing
exercises, the more natural the
breathing becomes.
Cobra
• 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.
• 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.
Preparing for a breathing session:
• Start by clearing both nostrils;
blow your nose if needed.
• Find a quiet, comfortable place
without any distractions.
• Breathe only through your
nostrils.
• Hold the stretch for 30 seconds.
Then, lower your torso back down.
• Breathe smoothly in and out,
keeping the rhythm regular and
natural.
Back flying
• Focus on your breathing;
don’t let your mind wander.
• 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.
• 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.
• Hold your breath for two counts.
• Exhale for four counts.
• 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.
• Hold for 30 seconds,
then bend your knees and
put your hands behind your
head to sit up.
For more on breathing exercises,
go to Aug.HopeHealth.com
Keep your cool
Source: The American Council on Exercise
When exercising outdoors during the hot summer
months, you need to be aware of heat-related
illness symptoms.
Drink 16 ounces of water
before any physical activity.
During the activity, drink
4 to 8 ounces of fluid every
15 to 20 minutes.
Early symptoms of heat-related issues include:
• Dizziness • Dry mouth • Headache
• Thirst • Weakness • Muscle cramps
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
3
© HHI
TheWholeYou:
PHYSICAL HEALTH
Shining light
on sun sensitivity
Making sense of
magnesium
Do you know your daily magnesium intake?
Probably not. Most people don’t fret about
magnesium like they do vitamin C or calcium.
“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.
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.
• Use sunscreen with broad spectrum sunblock that works against
UVA rays.
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.
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.
• 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.
• Use a lip balm with sunscreen.
Source: National Institutes of Health, Office of Dietary Supplements
Source: Medline Plus
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.
Source: National Institute of Environmental Health Sciences
4
© HHI
TheWholeYou:
EMOTIONAL HEALTH
3
Bigger
isn’t always better
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.
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:
Why adopt?
• 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
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.
If you think you or someone you
know may be suffering from bigorexia, consider seeking mentalhealth help.
Source: Best Friends Animal Society
Secrets to making small talk
Sources: Massachusetts General Hospital; Journal of
Athletic Training,Vol. 40, No. 4, pgs. 352-359
If you cringe at the idea of chatting with someone, learning the art
of small talk can get you through many social situations.
• 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
© HHI
FiscalFitness:
Never too young
to be a victim of
identity theft
The younger a person is, the
more attractive that person’s
identity may be to scammers.
Source: American Institute of CPAs
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.
• Work with a travel agent who’s in the know about vacation spots and has
access to last-minute package deals and special airfares.
• 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).
Why playing video games may
be good for your finances
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.
Warning signs your child’s personal
data might have been compromised
include:
• Receiving preapproved credit
account offers
• Getting calls from collection
agencies, creditors, or government
agencies
• 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.
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.
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
6
© HHI
IssueInsight:
August is Children’s Eye Health and Safety Month.
See kids’ eye health clearly
Source for
Tool Your
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 sun safety IQ quiz
• 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
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.
find us on
Facebook Facebook.com/HopeHealthToolbox
Source: The Vision Center at the Children’s Hospital Los Angeles
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3
2
5
4
6
7
8
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
7
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.
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.
© HHI
HEALTHLETTER
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:
• Top cereal with sliced peaches.
• Make a peach smoothie or shake. Mix peaches
in a blender with bananas, 100% juice, and ice.
• Top waffles and pancakes with 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.
• Grill peach halves with
barbecue chicken.
• Add slices to a frozen lowfat yogurt or angel food cake.
Source: The University of Georgia, Athens,
Department of Foods and Nutrition
8
“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
© HHI