Compliments of:
healthletter
®
VOL. 33, NO. 6
“ 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 .”
JUNE 2013
Play it safe—
Quick-Read!
Put down the smartphone and pay attention
Instead of lounging around on vacation,
try something different. Pg. 3
Being aware of your surroundings is a smart, simple way to keep
yourself safe — whether it’s avoiding injury or protecting yourself
from a potential predator. However, as a society we have become
so distracted by handheld electronics that we often
fail to notice what is going on around us.
5 of the germiest things you
may not be cleaning
Vow to be less obsessive in monitoring your mobile
device and more observant of the world around
you. Not only will you be able to pick up on any
possible problems — such as a pothole in your
path or a sketchy character behind you — you may
just notice simple beauties such as trees and flowers.
Staying focused is easier than you
might think. Pg. 5
Become less distracted and more observant by:
• Designating specific times to check your
smartphone or other electronic device. Resist the
urge to continually reach for it when you’re already
doing something else (this includes walking).
• Use your senses to take in your environment.
Use your eyes to observe and scan your surroundings
and people’s behavior. Use your ears to pay attention
to noises and voices. Use your nose to sense any outof-the-ordinary odors, or a sudden change in
aroma that might indicate someone is
following you or something is burning.
For more on how to defeat distractions,
see story on page 5.
13617 06.13
Kids in the kitchen
Learn how to develop the mini chefs in
your youngsters. Pg. 2
Up for an adventure?
You may be surprised —
and grossed out. Pg. 4
Defeating distractions
Keys to keeping the lawn green
without going broke
Be the envy of your neighbors for next
to nothing. Pg. 6
Real men go to the doctor
And not just when something
is wrong. Pg. 7
Snacks that hardly count
Satisfying and less than 50 calories each.
Check out the list. Pg. 8
TV journalist uncovers
weight-loss success story in
her own life. See page 7 for details.
© HHI
OuterAisleFresh:
Kids in the kitchen
Help children learn to eat right and let them take
some responsibility for preparing meals by
turning kids into mini chefs.
• Use illustrated children’s cookbooks that show
foods, measurements, and steps.
• When starting, consider “no cook” recipes.
Children will get the feeling of cooking without
frying or baking.
• Shop for ingredients together.
• Be sure recipes match kids’ abilities. If it’s a
recipe the kids may prepare alone, make it together
at least once first.
• Supervise children when working with knives, the
stove, and other potentially dangerous equipment.
• Have children help store food and
leftovers. Use the opportunity to
teach little chefs how to handle
food to avoid spoiling
and foodborne
illnesses.
The virtues
& varieties
of vinegar
Vinegar can provide fatfree, low-calorie flavor
to dressings, sauces,
and marinades. There
are many cooking
varieties from which
to choose.
Chicken Salad in a C
one
as a snack o
Kids will love
this
• 3 precooked chicken
breasts —
baked or grilled, wi
thout the skin
• 1 cup celery
• 30 seedless red gr
apes
• 4 Tbsp. low-fat
mayonnaise
• 6 ice cream cones
(cake/waffle style wi
th
flat bottom)
r lunch!
Shred chicken.
Dice celery. M
ix
chicken, celery
, grapes, and
mayonnaise in
a bowl. Scoop
into ice cream
cones.
Serves 6. Per
serving: 179 ca
lories,
3.6 g fat (1 g sa
turated fat), 74
mg
cholesterol, 16
8 mg sodium,
8g
carbohydrates,
28 g protein
Type
Flavor
Use
Apple cider
Balsamic
Champagne
Malt
Red wine
Rice wine
Sherry
Not too acidic
Slightly sweet
Light, slightly sweet
Pungent, tart
Potent
Very light, fresh, sweet
Slightly sweeter than
red wine vinegar
Doesn’t have any real flavor
and is highly acidic
With both red and white meats, vegetables, and salads
In salad dressings, sauces, and marinades
In salad dressings or sprinkled on food for extra tang
As a topping for fried potatoes and for pickling
In French cuisine and for red-meat marinades
In Asian cuisine, pairs well with cucumbers or fish
In salad dressings, sauces, and marinades
White
(also known as
distilled vinegar)
White wine vinegar
Slightly milder version of
red wine vinegar
2
Primarily for non-culinary purposes. In food preparation,
it is most often used to make pickles or dye eggs, cases
where the acid content is more important than flavor.
In lightly-colored dishes where red wine vinegar wouldn’t
be appropriate
© HHI
GetMoving:
Strike a pose while
paddleboarding
Looking for something different in an exercise routine?
Check out stand-up paddleboard yoga (SUP yoga), which
combines stand-up paddleboarding with yoga poses.
The activity helps to strengthen core muscles and to
improve overall body flexibility and balance while
you enjoy being out on an ocean, lake, or pond.
Avoid a run-in with
rip currents
Rip currents are channeled currents
of water flowing away from shore.
Rip currents are dangerous because
they can take a person out to sea
with them. Rip currents can occur at
any beach with breaking waves,
including the oceans, the Great
Lakes, or any large body of water.
When you arrive at a beach, ask lifeguards about rip currents and any
other hazards that may be present.
If you get caught in a rip current:
• Stay calm.
How it works:
• Don’t fight the current.
You use a stand-up paddleboard — a large,
buoyant board similar in shape to a
surfboard — as your yoga mat. You
practice yoga on the board out
on open water.
• Escape the current by
swimming in a direction following
the shoreline.
• When you are free of the current
or if it weakens, swim at an angle —
away from the current — toward
shore.
Finding a program:
An online search for “SUP yoga” in your area
can help you find classes, or you can contact
your local parks and recreation department.
• If you are unable to escape by
swimming, float or tread water.
Getting started:
• If at any time you feel you will
be unable to reach shore, draw
attention to yourself: Face the shore
and call or wave for help.
You may want to practice SUP yoga on the beach or
in a swimming pool before taking to open waters.
Check weather conditions before heading out for a SUP
yoga session to make sure the water isn’t rough.
Source: National Oceanic and
Atmospheric Administration
Up for an adventure?
More and more travelers are opting for active/high adventure vacations
rather than lounging around a pool. A 2009 survey by the
George Washington University School of Business and
the Adventure Travel Trade Association showed that
26% of travelers opt for active/adventure travel.
Active/adventure travel includes:
For more on rip currents, including video
footage of what a rip current looks like,
go to Jun.HopeHealth.com
When traveling overseas, register
your travel plans with the State
Department through its free online
service — https://travelregistration.
state.gov/ — so the nearest embassy
or consulate can contact you if there
is a family emergency or a state or
national crisis while you’re traveling.
• Hiking and backpacking • Bicycling
• Walking tours • Whitewater rafting
• Mountain climbing • Orienteering
• Archeological expeditions
Research “adventure vacations” or “active
vacations” online to find a trip for you.
For tips on preparing for adventure
travel, go to Jun.HopeHealth.com
3
© HHI
TheWholeYou:
PHYSICAL HEALTH
‘Hears’ what you need to know
about water in the ears
Water in the ear can occur when you don’t have enough
wax in your ears to prevent the water from coming in.
There really is nothing you need to do; the water in
the ear will eventually evaporate.
You shouldn’t use a hair dryer to remove water from your
ear. A hair dryer would warm the ear canal and cause it to
swell and/or itch.You may scratch your itchy ear without
realizing it and expose your ear to risk of infection.
5
of the germiest
things you may
not be cleaning
1. Drip coffee maker — Most
home coffee makers don’t brew hot
enough to kill bacteria that may take
up residence in the water reservoir
or the machine’s internal tubing. Run
a 50-50 mix of water and white vinegar through the machine once a
month to help prevent mold and
bacteria growth. Flush the system
again with water only. Don’t forget
to thoroughly clean the carafe, too.
2. TV remote — Be sure to regularly
clean remote controls with disinfectant or an antibacterial wipe.
If, in addition to the unpleasant feeling of trapped
water, you experience pain or soreness with
water in the ear, you can relieve it. Put a drop
or two of baby oil or olive oil in the ear.
3. Pillows — Pillows are prime
targets for several types of allergyinflaming fungi and dust mites,
another potential allergy trigger.
Consider using anti-allergen covers
to protect pillows and yourself
against these allergens.
Source: Murray Grossan, MD, board-certified otolaryngologist
Taking the sting out
of bug bites
For a bee, wasp, or hornet sting:
• Alert someone immediately in case you
have an allergic reaction.
• Wash the area with soap and water.
• Remove the stinger by wiping gauze over the
area or scraping the area with a fingernail.
Never squeeze the stinger or use tweezers.
4. Toothbrushes — Most people
keep their toothbrushes in the bathroom, which also houses a toilet that
can spew bacteria into the air with
every flush. Close the toilet lid before
flushing, and store toothbrushes as
far away as possible from the toilet.
You should also rinse your toothbrush thoroughly each time you
use it, and replace it every three or
four months.
5. Handbags — Don’t leave a purse
on a floor, especially a bathroom
floor. Wipe leather purses with a
disinfectant wipe every couple of
days. Try to wash or dry clean cloth
purses weekly.
• Cover the area with ice to reduce swelling.
• Don’t scratch the sting. This may increase
swelling, itching, and risk of infection. For
itchiness, take an antihistamine or apply
calamine lotion or a mixture of baking
soda and water.
When eating outside, check before
drinking from cups, bottles, and
cans. Yellow jackets and other
stinging insects are attracted to
sweet drinks and may be inside
your drink container.
Source: Centers for Disease Control and Prevention
For how to avoid getting stung, go to
Jun.HopeHealth.com
4
© HHI
TheWholeYou:
EMOTIONAL HEALTH
Defeating distractions
If you’re like most people, despite your best intentions to stay
focused on what you need to do, you become
distracted to some degree every day.
In one study, 45% of employees reported working 15
minutes or less without getting interrupted, and 53%
wasted at least one hour daily to distractions.
Dear Me
Reading a positive letter when you’re
down may help your emotional and
mental health. Keep an uplifting note
handy by writing a letter to yourself.
Write the letter in advance when you
are in a positive mood. Pull it out
when you need it.
Your letter may focus on:
• A cherished memory — an
accomplishment, a vacation, a
moment with family or friends, etc.,
that brings back positive feelings.
• Dreams for the future and how
you plan to get there.
Identify focus zappers. Why can’t you stay on task?
Is it because of a Facebook addiction, a need to
respond to emails, or too much noise?
• Personal attributes you like
about yourself. Remind yourself of
who you are — funny, caring, smart,
hardworking, etc.
Plan ahead. Write a to-do list and prioritize what
must get done. Work on those tasks first. When you
feel the pull of your distraction, circle back to
the list, starting where you left off.
Being nice to the
newbie
Get enough sleep. Fatigue can drain your focus.
Aim for eight hours of sleep each night.
Eat a healthy breakfast that may improve your
attention and concentration. A healthy breakfast
might include whole-grain toast with peanut
butter, a glass of skim milk, and some fruit.
If a new employee joins your
company:
• Introduce yourself. Don’t wait for
HR to do some big meet-and-greet.
Say, “Hi,” explain what you do, and
introduce the person to other people.
Work offline. One study found that nearly 60%
of work distractions were due to email, social
networks, and cell phones.
• Include the new employee in
social activities right away. Happy
hours and lunch breaks are critical
bonding times. It’s an awful feeling
to start a new job and find yourself
eating lunch at your desk every day,
while you hear co-workers laughing
on their way out to lunch. Avoid
repeating the trauma of middle
school by asking new co-workers
along starting on Day 1.
Break projects into small tasks to avoid
trying to process too much information at once.
• Share tips about what’s outside
the office. Many people rely on dry
cleaners, drug stores, etc., near the
office. A new job often means finding
those places all over again. Let your
new co-worker know what’s nearby,
what restaurants to avoid, etc.
Source: Mary Ellen Slayter, Monster.com career expert
5
© HHI
FiscalFitness:
Keys to keeping the
lawn green without
going broke
Remember to pack
the travel insurance
If you’re planning a business trip
or vacation, you may want to think
about buying travel insurance, which
can cover various trip- and medicalrelated costs, should problems arise.
The main categories of travel insurance include:
• Mow high — Taller grass grows slower than grass cut close to the ground. Higher
grass also robs weeds of sunlight. When grass is cut too low, weeds rob the grass of
the sun. Let grass grow to 5½ inches before mowing. You will mow less frequently,
plus save gas and reduce wear and tear on your lawn mower.
• Trip cancellation
• Travel medical
• Major medical
• Emergency medical evacuation
• Accidental death/flight accident
• Mulch — Bagging the clippings robs the soil of nutrients in freshly cut clippings.
Use a mulching blade instead so the clippings can protect the lawn.
You can purchase travel insurance in
three ways:
• Water less — Watering a lawn a little daily may promote shallow roots and
make your lawn less resistant to times of
little rain. Instead, deeply water once
a week. An inch of water should
do. Set out a gauge to measure
the amount.
1. Per-trip coverage provides
protection for a single trip. This type
is sufficient for people who don’t
travel often.
• Compost — Rather than
paying for and filling yard
waste bags to set out at
the curb, buy or build a
compost bin for weeds,
leaves, dead plants, etc.
You can then use the
compost as a low-cost,
eco-friendly fertilizer.
2. Multi-trip coverage provides
coverage for multiple, short-term trips
during a year. Each trip has a length
cap, usually 30 days.
3. An annual policy provides coverage for a full year and is good for
frequent travelers.
The cost for travel insurance varies
depending on the category or type
you need. Typically, the cost of a
per-trip travel insurance policy is
between 4 and 8% of the total cost
of the trip.
Be sure to check the reputation of
the insurance company by visiting
the U.S. Travel Insurance Association
Website at www.ustia.org.
Dealing with debt
when saying, ‘I do’
Many people enter marriage with pre-existing debt — student loans, car loans,
hefty credit card balances, etc. Tackle the debt discussion with honest, open
communication. Know what you’re getting yourself into before tying the knot.
Ask each other:
• How much debt do we each have?
• How will we repay the debt? Will it be one spouse’s responsibility or both?
• How long will it take to repay the debt? Be realistic so you don’t take on
additional debt thinking you’ll have prior debt paid off before you actually do.
For a debt repayment calculator, go to Jun.HopeHealth.com
6
© HHI
IssueInsight:
June is Men’s Health Month.
Real men go to
the doctor
Go to Jun.HopeHealth.com to find:
• More information on insect stings
• A menu planning table
• Videos and information on rip currents
• A link to preparing for adventure travel
• A debt repayment calculator
• A link to a checklist on age-specific preventive
health screenings for men
• A weight-loss success story
• Crossword Workout
answer key
According to a 2009 report by the Centers
for Disease Control and Prevention (CDC),
U.S. men were 80% less likely than women
to have a usual source of health care.
During their research, CDC officials found
that men often only seek medical care
for emergencies.
Scan the Quick-Response
Code with your smartphone.
Instead of waiting until something serious
happens, men should seek preventive care.
A health checklist for men varies by age,
but all men should track basic health
measures such as:
• Blood pressure • Cholesterol levels
• Body mass index (BMI)
find us on
Facebook facebook.com/HopeHealthToolbox
Getting an annual flu shot as soon as shots are available, keeping current
on tetanus shots, and getting an HIV test are also important preventive
health practices for men.
For a link to a checklist on age-specific preventive health screenings,
go to Jun.HopeHealth.com
1
3
2
6
5
4
8
7
9
10
11
Crossword
Workout —
Find out how well you know
the health topics covered in
this issue of the newsletter.
DOWN
1. Slightly sweet vinegar used in salad dressings, sauces,
and marinades
4. Type of current flowing away from shore
6. What you shouldn’t use to remove an insect stinger
from skin
8. How many minutes (spelled out) that most people work
without getting interrupted
9. An activity you can combine with stand-up paddleboarding
10. Use this type of blade when mowing your grass
TV journalist uncovers
weight-loss success story
in her own life
Lisa McRee is a former network and local news anchor
who took a break from her TV life and gained, in her
own words, “a ton of weight.” She then lost it all,
quickly and for good, a few years ago. She lost 34
pounds; her husband lost 44 pounds; and her young
daughter returned “from the brink of a serious weight
problem.” She is now dedicated to helping others realize the same success by providing an online cookbook
and a philosophy and strategy for healthy eating.
Get the rest of the story at:
Jun.HopeHealth.com
The information in this publication is meant to complement the advice
of your health-care providers, not to replace it. Before making any major
changes in your medications, diet, or exercise, talk to your doctor.
ACROSS
12
Your Source for
Tool Cool
Tools &
Box Resources
2. A substance that keeps water from
entering the ear
3. A topic people should discuss before
getting married
5. How often you should clean a coffee pot
7. Abbreviation for stand-up paddleboarding
11. Type of cookbooks you should use with kids
12. Men were _____ (spelled out) % less
likely than women to have a usual source
of health care.
For the crossword puzzle answer key,
go to Jun.HopeHealth.com
7
© 2013 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
© HHI
Weight control:
HEALTHLETTER
Snacks that hardly count
Snacking doesn’t have to sabotage your weight-control efforts.
Instead of a candy bar with 200 calories or more, opt for
healthful options with fewer than 50 calories.
• ½ small banana, frozen (45 calories)
• 12 cherries (48 calories)
• ½ cup strawberries with 2 ½
Tbsp. nonfat yogurt (47 calories)
• 14 seedless red grapes, frozen
(48 calories)
• 6 oz. vegetable juice (39 calories)
• 1 kosher dill pickle (10 calories)
• 1 small celery stalk with ½ Tbsp.
peanut butter (49 calories)
• ½ cup fat-free Greek yogurt
with 1 tsp. sugar-free
strawberry jam (43 calories)
• 1 large tomato, sliced, topped
with 1 Tbsp. Parmesan cheese,
broiled (44 calories)
• 2 large hard-cooked egg whites with 1 cup
sliced cucumber (48 calories)
• ¹⁄ ³ cup blueberries with 1 Tbsp. light sour
cream (47 calories)
• ½ cup carrots with 1 Tbsp. light ranch
dressing (45 calories)
• ¾ cup almond milk (45 calories)
“Most folks are about as happy
as they make up their
minds to be.”
— Abraham Lincoln
“If you think you are too small
to be effective, you have never
been in bed with a mosquito.”
— Betty Reese
“Your business clothes are
naturally attracted to staining
liquids. This attraction is
strongest just before an
important meeting.”
— Scott Adams
“A certificate does not make
you certified. Attitude,
performance, commitment
to self and team —
these and a certificate
make you certified.”
— Author Unknown
8
© HHI