VOL. 10 | NO. 2
health | self-care | work & family | finance | exercise
April 2008
Healthy Recipe....................... 2
Physical Activity................... 3
A Publication Of
The Wellness
Council Of America
The Safe Biking
Checklist................................4-5
Healthy Lifestyles............... 6
Self-Care...................................... 7
H E ALTH I N FO R M ATI O N PR E SE NTE D A S I F YOU R LI FE D E PE N D E D O N IT
Wellness at ACC
Love Yourself –
Live Well
Over 150 ACC employees
decided to change their health
this spring by enrolling in the
“Love Yourself – Live Well”
program. This eight-week
program provides support and
prizes for accomplishing one
health goal. To learn more
about this and other wellness
programs go to
http://www.austincc.edu/hr/wellness/
Wellness workshops
for April
PIN 1013: Foods that Create Vitality,
April 17, 11:00 am - 12:30 pm
CYP 1114: Nutrition and Weight
Loss, April 17, 12:30 - 1:30 pm
RGC 125: Aging Wisely –
Aging Well, April 18,
11:00 am - 12:30 pm
HBC 410: Six Simple Steps to
Fitness Success, April 9,
11:00 am - 12:30 pm
Don’t forget to check out the
ACC Wellness Calendar at
http://ical.austincc.edu/prde/wellness/
S
leeping may seem like an individual choice but remember it also has
a rippling effect that jeopardizes the safety of others. Accidents on
the road and in the workplace quickly develop into social and economic problems
for society. For example, did you know as much as 50 to 100 billion dollars
are associated with the costs of sleep deprivation when you account for death,
hospitalization, and litigation?
Although you may not realize it, driving while sleepy is very similar to driving
intoxicated. Both decrease alertness, impair reaction time, and increase the
risk of sometimes fatal accidents.
Falling asleep while driving is now regarded as the most preventable cause of all
traffic-related accidents. As many as 15% to 33% of fatal accidents occur each
year due to an inadequate amount of sleep by drivers of large trucks. Estimates of
roadway crashes caused by drowsy drivers in the general public varies because it’s
difficult to measure a person’s level of tiredness.
Information collected and provided by the Fisher Institute
for Wellness and Gerontology, Ball State University
HEALTHY RECIPE
cardiologist’s
NOTE
America is the only place
where it takes one calorie to
roll down your car window to
get a 700-calorie breakfast.
A conventional fast-food
breakfast sandwich has about
29 grams of fat and twice
the number of calories as this
low-fat egg sausage sandwich.
This recipe is fast to prepare
and tastes just like the driveup window meal without the
nitrites, excess salt, cholesterol
and fat. All of the ingredients
are available nationally in
standard grocery stores.
A HEALTHY RECIPE BY RICHARD COLLINS, MD
Low-Fat
Egg
“Sausage”
B r e a k fa s t S a n d w i c h
Low-fat Egg “Sausage” Breakfast Sandwich
Measure
1
1/4 cup
1
1 slice
1 Tbsp.
Ingredients
Preparation
whole-wheat English muffin
egg substitute
breakfast sausage substitute patty
fat-free American cheese
salsa (optional)
Chopped cilantro for garnish (optional)
Toast the muffin. Lightly mist a 3-inch ramekin with cooking spray to coat
sides to prevent sticking. Place the sausage patty in bottom of ramekin.
Pour egg substitute over the sausage to cover. Microwave on high for 2
minutes, 22 seconds (repeating 2s lessens the amount of finger work) or
until egg substitute is firm. Remove from microwave.
Caution: ramekin may be hot.
Place cooked egg substitute and sausage on English muffin and cover with a
slice of cheese. Top with the other half of the toasted muffin.
For a southwest flavor, add salsa and chopped cilantro.
RICHARD COLLINS, MD
A leading authority and speaker on the
prevention and reversal of heart disease, Dr.
Collins emphasizes the connection between
eating well and living long. His delicious lowfat recipes have been shared with millions
through his cookbook, videos, and his
nationally-renowned cooking seminars. For
more information, visit Dr. Collins’ website at
www.thecookingcardiologist.com.
PAGE 2
Nutritional Analysis
Calories 268, Fat 4g (Sat. 1g), Cholesterol 2mg, Protein 25g,
Sodium 1,049mg, Carbohydrate 33g
Number of Servings:
1
PHYSICAL ACTIVITY
Waist-to-Hip
Ratio (WHR)
M
any doctors use a Body Mass Index, or BMI as it is often called, to see if
you are in the recommended weight range for a person your size.
A good general indicator of weight range for most people, the BMI is a scale that
looks at weight compared to height. BMI is also an indicator of the amount of fat
each person has on their body. Doctors generally prefer the BMI because medical
studies have shown there is an increased risk of developing conditions like diabetes,
hypertension, and coronary heart disease for individuals who fall into overweight
and obese categories of this scale.
A simple but useful measure of
fat distribution, waist-to-hip ratio
(WHR) provides information
about the proportion of fat stored
on your body around your waist
and hips. Most people store body
fat in two distinct ways: around
the middle (apple shape) and
around the hips (pear shape).
Weight in Pounds × 703
BMI =
(Height in Inches) × (Height in Inches)
To calculate WHR, divide your
waist measurement in centimeters
by your hip measurement in
centimeters. Women should have
a WHR of 0.8 or less, while men
should have a ratio of 1.0 or less.
Values above this are considered
clinically obese.
For example, a person who weighs 170 pounds and
is 5 feet 6 inches (66 inches) tall has a BMI of 27.44.
Know The Math
170 lbs × 703
BMI =
= 27.44
(66 inches) × (66 inches)
Losing weight is nothing more
than very simple math. Your body
takes in energy in the form of
calories when you eat food, and
it burns those calories through
normal daily physical activity.
While the BMI is not perfect in telling you if you are overweight in an unhealthy way,
it does provide a general indication of whether you may need to lose weight. Here’s how
you determine your BMI:
To calculate your BMI using pounds and inches:
To calculate your BMI using the Metric formula:
BMI can also be calculated using kilograms and
meters using the following formula:
Weight in Kilograms
BMI =
(Height in Meters) × (Height in Meters)
For example, a person who weighs 100 Kilograms
and is 1.90 Meters tall has a BMI of 27.70.
100 Kg
BMI =
= 27.70
(1.90 Meters) × (1.90 Meters)
Once you have determined your BMI, use the table provided below to find
which category your score is in. If you are in the Overweight or Obese category,
you should talk to your doctor about losing weight.
BMI
Weight Status
Below 18.5
18.5 – 24.9
25.0 – 29.9
30.0 and above
Underweight
Normal
Overweight
Obese
If you eat more than what is
required by your body, the extra
calories will accumulate in your
body as fat. With normal daily
activities you are burning only
the calories you consume every
day, but not the extra calories
stored as fat. You must exercise
regularly to lose this stored fat.
So if you wish to lose weight,
your goal is to burn all the
unnecessary extra calories in your
body by physical activity.
Information collected and provided by
the Fisher Institute of Wellness and
Gerontology, Ball State University
PAGE 3
If it’s been a long time since you last
rode your bicycle, now is a good time
to dust off your bike and try riding
again. You may be a little rusty, so
here are few tips to help get you
started and keep you safe!
1
PAGE 4
Get your bicycle checked
and serviced: If your bike has been sitting
in your garage for a long time, chances are good it needs
a tune-up. Visit your local bike shop and have them check
it for you. Many bicycle dealers offer servicing specials and
will make sure your brakes, gears, and tires are in good
condition before you start riding.
2
Visit your doctor and have
yourself checked: If you haven’t ridden
3
Be prepared: Make sure you are wearing
in a long time, it might be wise to see your doctor and make
sure you have not developed any problems that would
prevent you from riding. It’s great exercise, and in most
cases, your doctor will be very supportive and encourage
you to give it a try.
the right clothing when you ride. Dress for the weather,
and wear comfortable clothes in layers that allow you to
complete your ride pain-free. You can also wear a backpack
or purchase bike storage bags to allow you to carry other
clothes should you need to change at your destination.
Don’t forget your helmet! It may not be fashionable, but
it will help keep you safe.
4
5
Practice for safety: Try riding around in an empty parking lot or local
park before heading off on longer rides. This way, you can regain your confidence on the bike
and practice safe riding techniques. Take some time to practice skills like checking for cars, giving
hand signals, and making safe turns. Also practice stopping suddenly, dodging rocks or potholes,
changing gears, and even just getting on and off your bike. You will be amazed at how quickly you
will pick up riding again, and this will make you safer when you ride among other cars and walkers.
Follow the rules of the road: There are many ways to avoid
having an accident on your bike and following the rules of the road is the most important. When
on your bike, make sure you:
✓✓ Ride with the flow of traffic, as you are much more predictable and visible
to drivers, especially at intersections and driveways.
✓✓ Do not ride on the sidewalk unless there is a designated
path for cyclists. While it might appear to be a safe option,
drivers are not looking for cyclists on sidewalks when they
are turning corners so you are less likely to be seen. You
can also be a danger to the walkers on the path.
✓✓ Plan your rides along trails, paved road shoulders,
and bike lanes. Always obey traffic signs and signals.
✓✓ Are visible and predictable so other people and drivers can
see you and not be surprised by your actions on your bike.
✓✓ Wear reflective gear if you are riding in the evening or early mornings
so you are always visible.
✓✓ Check behind and alongside for turning traffic when you cross
intersections and driveways. Drivers will not appreciate how quickly you
are traveling, and this is where a large number of accidents occur.
✓✓ Check for cars turning left across your path as drivers are usually looking
for gaps in the traffic and not paying attention to pedestrians or cyclists.
✓✓ Watch for gravel, trash, or any other loose dirt and vegetation on the
roads that may cause you to fall or swerve quickly.
“
Take some time
to
practice
skills
like checking for cars, giving hand
signals, and making safe turns.
Information collected and provided by the Fisher Institute
of Wellness and Gerontology, Ball State University
PAGE 5
HEALTHY LIFESTYLES
Some Foods
High In Caffeine
All About Caffeine
Coffee
What Is Caffeine?
✘✘ Brewed w/ Distilled Water: Serving Size 1 Cup, 4.5 Calories, 0g Fat,
137.5mg Caffeine, 163.5mg Potassium
✘✘ Brewed w/ Tap Water: Serving Size 1
Cup, 4.5 Calories, 0g Fat, 137.5mg Caffeine,
128mg Potassium
✘✘ Instant, w/ Sugar, Cappuccino-Flav.*: Serving Size 1 Cup, 61.5 Calories, 0g Fat,
75mg Caffeine, 119mg Potassium
✘✘ Instant, Prepared w/ Water: Serving Size 1 Cup, 3.5 Calories, 0g Fat,
57.5mg Caffeine, 64.5mg Potassium
Soft Drinks
✘✘ Cola, Diet w/ Aspartame: Serving Size
1 Can or Bottle (16oz.), 4.5 Calories, 0g Fat,
66.5mg Caffeine, 0.5g Carb.
✘✘ Cola, Diet w/ Saccharin: Serving Size 1
Can or Bottle (16oz.), 0 Calories, 0g Fat, 52mg
Caffeine, 0.5g Carb.
✘✘ Cola: 1 Can or Bottle (16oz.), 201.5 Calories,
0g Fat, 49mg Caffeine, 51g Carb.
✘✘ Pepper-Type: 1 Can or Bottle (16oz.), 201.5
Calories, 0.5g Fat, 49mg Caffeine, 51g Carb.
Tea
✘✘ Brewed w/ Tap Water: Serving Size 1 Cup
(8oz.), 2.5 Calories, 0g Fat, 47.5mg Caffeine,
87.5mg Potassium
✘✘ Brewed w/ Distilled Water: Serving Size 1 Cup (6oz.), 2 Calories, 0g Fat,
35.5mg Caffeine, 37.5mg Potassium
✘✘ Instant, w/ Saccharin, Lemon, Prep.: Serving Size 1 Cup (8oz.), 4.5 Calories, 0g Fat,
35.5mg Caffeine, 40.5mg Potassium
Source: USDA - Nutrient Data Lab (Sept. 1996) - all data rounded
to nearest 0.5
Citation: http://www.cnn.com/FOOD/resources/food.for.thought/ explainers/caffeine.facts.html
PAGE 6
Caffeine is a naturally occurring, flavorless chemical that acts as a stimulant to the
central nervous system, and as a diuretic. Caffeine can also be synthetically produced.
Where Is Caffeine Found?
It appears naturally in coffee, tea and cocoa beans, and is added in small amounts to
colas to enhance their flavor. It is also added to appetite suppressants, cold medicines
and pain relievers.
Is It Something My Body Needs To Function Properly?
No. In fact, some dietitians say children should consume as little as possible because
it does act as an appetite suppressant, and may dull their appetite for foods they need
to grow. Pregnant women are often advised to avoid caffeine as well. However, there is
no health risk associated with moderate caffeine consumption. (Three 8-ounce cups of
coffee a day is moderate. Ten cups of coffee is considered excessive.)
Excessive caffeine intake can lead to an increased heart rate, nausea, vomiting,
heartburn, dehydration, anxiety, depression, difficulty sleeping, and tremors.
Is It Really Possible To Be Addicted To Caffeine?
You bet. People who try to quit consuming caffeine cold-turkey are likely to
experience headaches, irritability, nausea and other symptoms. Doctors say that if
you want to reduce the amount of caffeine you consume every day, slow down
gradually to avoid these withdrawal symptoms.
Citation: http://www.cnn.com/FOOD/resources/food.for.thought/explainers/caffeine.facts.html
cancer
understanding...
About Cancer
Cancer is caused when cells in a part of the body begin to grow out of control.
Although there are many types of cancer, they all start because of the out-of-control
growth of abnormal cells.
In healthy adults, normal cells only divide and multiply to replace dead or injured
cells. Abnormal cells are different from normal cells because they continue to grow
and divide. This out-of-control growth can lead to the formation of masses (tumors)—
which may or may not be cancerous.
Signs & Symptoms
Because cancer can take many forms and affect many parts of the body, the signs
and symptoms of cancer are numerous. The signs and symptoms of cancer often
depend on the type and location of the cancer. Additionally, because the general signs
and symptoms of cancer may often mimic the symptoms of other conditions, it’s
important to follow regular cancer screening schedules—see the chart on the right.
Listed below are some of the general, as well as specific signs and symptoms of cancer.
General Signs and Symptoms of Cancer
 Unexplained weight loss
 Pain
 Fever
 Skin changes
 Fatigue
Specific Signs and Symptoms of Cancer
ÔÔ Changes in bowel habits or bladder function (colon, bladder, or
prostate cancer)
ÔÔ Sores that do not heal or recent changes in a wart or mole (skin cancer)
ÔÔ Unusual bleeding or discharge (lung, cervical, bladder, or kidney cancer)
ÔÔ Thickening or a lump in the breast, testicle, or other part of the body
(breast or testicular cancer)
ÔÔ Indigestion, difficulty swallowing, nagging cough, or hoarseness
(stomach, esophageal, or throat cancer)
If you’re experiencing any of the above signs and symptoms of cancer,
it’s important to see your healthcare provider right away. Early detection is
one of the most important variables in successful cancer treatment.
Risk Factors for Cancer
There are a number of risk factors for developing cancer. Some of these risk factors
are within your control, and others are not.
Risk Factors You Can Control
 Smoking and tobacco use
 Not exercising regularly
 Family history
Citation: American Cancer Society | www.cancer.org
 Age
When to Seek Care
If you’re experiencing any of the
signs and symptoms of cancer
listed in this section, it’s important
to see your healthcare provider
right away. Moreover, because
early detection is one of the most
important variables in successful
cancer treatment, it’s important
to follow the cancer screening
guidelines outlined below.
The American Cancer Society
recommends that all adults get
these regular cancer screening tests,
so that cancer can be discovered
and treated early. People with
increased risk for cancer may need
more frequent and additional tests.
Cancer Screening
Guidelines
For Both Men & Women
¾¾ Doctor exam for cancer from
ages 20 to 30 every 3 years.
¾¾ Sigmoidoscopy at age 50 and
older every 3-5 years.
¾¾ Fecal occult blood test at age
50 and older every year.
For Women
¾¾ Breast self-exam at age 20
and over every month.
¾¾ Mammogram at age 40 and
over every year.
¾¾ Pelvic exam and pap smear
at age 21 and older (or 3
years after beginning vaginal
intercourse) each year.
¾¾ Doctor breast exam from
ages 20 to 39 every 3 years;
age 40 and over every year.
For Men
 Sun exposure
 Radon exposure  Being overweight or obese
Risk Factors You Cannot Control
SELF-CARE
 Gender
¾¾ Digital rectal exam at age 50
and over every year.
¾¾ Prostate-specific antigen at
age 50 and over every year.
NOTE: After three or more consecutive satisfactory examinations
with normal findings, the Pap test may be performed less frequently
at the doctor’s discretion.
PAGE 7
Alcohol Use & Aging
Anyone at any age can have a drinking problem.
Great Uncle George may have always liked his liquor,
so his family may not see that his drinking behavior is
getting worse as he gets older. Grandma Betty was a
teetotaler all her life—but she started having a drink
each night to help her get to sleep after her husband
died. Now no one realizes that she needs a couple of
drinks to get through each day.
A Publication
Of The Wellness
Council Of America
Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and healthcare professionals and is intended to
help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask
that you consult a healthcare professional for all matters of concern. This newsletter is printed on environmentally-friendly paper and using
soy-based ink, but we encourage you to keep your copies to build a handy home-medical reference or recycle issues to friends and family.
©
2008 Wellness Council of America, 9802 Nicholas Street, Suite 315, Omaha, NE 68114; phone (402)827-3590; fax (402)827-3594; visit our Web
site at www.welcoa.org. All rights reserved. ISSN 1549-9367 Executive Editor: David Hunnicutt, PhD; Director of Operations: Brittanie Leffelman;
Director of Marketing: William M. Kizer, Jr.; Director of Design and Technology: Justin Eggspuehler; Multimedia Designer: Adam Paige; Graphic
Designer: Graden Hudson. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written
permission from the publisher.
These are common stories. The fact is that families,
friends, and healthcare professionals often overlook
their concerns about older people’s drinking. Sometimes
trouble with alcohol in older adults is mistaken for
other conditions that happen with age. But alcohol use
deserves special attention. Because the aging process
affects how the body handles alcohol, the same amount
of alcohol can have a greater effect as a person grows
older. Over time, someone whose drinking habits haven’t
changed may find she or he has a problem.
How To Know If Someone
Has A Drinking Problem
There are two patterns of drinking: early and late
onset. Some people have been heavy drinkers for many
years. But, as with great Uncle George, over time the
same amount of liquor packs a more powerful punch.
Other people, like Grandma Betty, develop a drinking
problem later in life. Sometimes this is due to major
life changes like shifts in employment, failing health,
or the death of friends or loved ones. Often these life
changes can bring loneliness, boredom, anxiety, and
depression. In fact, depression in older adults often
goes along with alcohol misuse. At first, a drink seems
to bring relief from stressful situations. Later on,
drinking can start to cause trouble.
INTERACTIVE MINDS
Signs & Symptoms of Drinking Problems
Not everyone who drinks regularly has a drinking problem, and not
all problem drinkers drink every day. You might want to get help if
you or a loved one:
¾¾ Drink to calm your nerves, forget your worries, or
reduce depression.
¾¾ Gulp down drinks.
¾¾ Frequently have more than one drink a day. (A standard drink is
one 12-ounce bottle or can of beer or a wine cooler, one 5-ounce
glass of wine, or 1.5 ounces of 80-proof distilled spirits.)
¾¾ Lie about or try to hide drinking habits.
¾¾ Hurt yourself, or someone else, while drinking.
¾¾ Need more alcohol to get high.
¾¾ Feel irritable, resentful, or unreasonable when not drinking.
¾¾ Have medical, social, or financial worries caused by drinking.
For more information, visit the website of the National
Institute on Aging at www.nia.nih.gov.
Citation: http://www.nia.nih.gov/HealthInformation/Publications/alcohol.htm
Over time,
someone whose
drinking habits
haven’t changed
may find she or he
has a problem.
For More Information
National Institute on Alcohol Abuse & Alcoholism (NIAAA)
5635 Fishers Lane MSC 9304 | Bethesda, MD 20892-9304
Phone: 301-443-3860 | www.niaaa.nih.gov
Citation: http://www.nia.nih.gov/HealthInformation/Publications/alcohol.htm
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