1. health and fitness

VOL. 34, NO. 10
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Educational
Benefit
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“An ounce of prevention is worth a pound of cure.”
Learn to decipher health lingo
According to the National Assessment of Adult Literacy, nearly nine
out of 10 adults may struggle with health literacy.
Health literacy is more than reading health information. Health literacy involves
reading, listening, analyzing, and making decisions about health situations to
manage your health and prevent disease.
Just how important is health literacy? The
American Medical Association
concluded that “poor health
literacy is a stronger predictor of a person’s
health than age,
income, employment
status, education level,
and race.”
“Even well educated people with
strong reading and writing skills
may have trouble comprehending
a medical form or doctor’s instructions regarding a drug or procedure,”
according to the Institute of
Medicine.
To improve your health literacy, ask
your healthcare providers to:
• Slow down when speaking to you
• Use plain, non-medical language
• Show or draw pictures related
to conditions and procedures
• Repeat information you don’t
understand or explain it differently
OCTOBER 2014
Quick-Read!
Fiber-licious foods
What if you could eat an easy-to-find,
inexpensive nutrient to reduce your risks of
heart disease, obesity, and diabetes? Good
news: You can. Pg. 2
Fueling your fitness — sorting fact
from fiction
Find answers to questions such as, “Will
protein grow my muscles?” Pg. 3
‘Rakes’ and pains
Pick up leaves without soreness or injury.
Learn more. Pg. 4
Taming a texting habit
Do you control use of the technology or
does it control you? Pg. 5
Interviewing health plan options
What questions should you ask to get the
best coverage for you and your family?
Pg. 6
Boot camp: Try it; you might like it
At the end of office visits, you
should be able to answer the “AskMe-3” questions identified by the
Partnership for Clear Health
Communication:
Looking for a high-energy workout that
offers variety and camaraderie? Check out
this strength training and aerobic
activity. Pg. 7
• What is my main problem?
Smart snacking
• What do I need to do (about
my problem)?
What you eat between meals can either
make or break weight-control efforts.
Choose wisely. Pg. 8
• Why is it important for me to
do this?
© HHI
OuterAisleFresh:
Fiber-licious foods
A pomegranate
primer
Pomegranates are gaining in
popularity, with many nutrition experts labeling the
unusual looking fruit a superfood thanks to its high levels
of vitamin C, fiber,
antioxidants, and
potassium.
You consume the tiny jewel-like
arils (or seeds) found inside the
fruit. To get the most nutritional
benefit, opt for eating the arils
rather than drinking pomegranate juice.
To choose a pomegranate, pick
up one and examine the skin.
It should be firm and bright red.
The fruit should feel heavy for
its size, which is a sign the arils
are plump and full of juice.
Store pomegranates on the
countertop for two to three
days or in the refrigerator for
up to three months. Once the
arils are harvested, they are only
good for about three days in the
refrigerator.
Add a handful of arils to your
nonfat Greek yogurt or oatmeal
for a different spin on breakfast.
Source: Pomegranate Council
What if you could eat an easy-to-find,
inexpensive substance that may
reduce your risks of heart disease,
obesity, and diabetes? You’d eat it,
wouldn’t you?
Well, such a substance does exist.
It’s called fiber. However, most
Americans eat only half the recommended amount of fiber daily.
Getting enough fiber is easier than
you may think. Fiber is found in:
• Whole grains • Beans • Fruits
• Vegetables
Recommended daily amounts of
fiber vary by gender and age.
• Women under age 50 should get
25 grams daily.
• Men under age 50 should get
38 grams daily.
• Women age 50 and older should
get 21 grams daily.
• Men age 50 and older should get
30 grams daily.
To get more fiber in your diet:
• Add vegetables to stews and
casseroles.
• Add oats to meat loaf, breads,
and cookies.
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2
• Add fruit to cereal.
• Eat, rather than drink, your
fruits and vegetables. When either
is processed to make juice, most
of the beneficial fiber is left behind.
• Don’t peel edible skins from fruits
and vegetables, when possible. To
limit pesticide exposure, wash skins
thoroughly before eating, and go for
organic varieties when you can.
Sources: Academy of Nutrition and Dietetics; Journal
of the American Dietetic Association, Oct. 2008,
pgs. 1716-1731
© HHI
GetMoving:
Taking your workout
to the max
If you take the time to exercise, you want
to make it count, right? Here’s how to
get more out of your workout sessions.
• Have a plan: Map out your exercise sessions for a week, giving yourself
flexibility to change things if needed.
• Fuel up first: If you’re running on empty before you start exercising, you may end
up working out less intensely, which can decrease your calories burned
and the overall effectiveness of your session.
• Rest, but not too long: Short rests between activities
during a workout allow your body to recover,
but don’t lollygag for too long. Doing so could
cause your heart rate and body temperature
to drop back to normal resting levels. For
muscle conditioning, spend no more than
30 to 60 seconds resting between sets.
Question: Will protein grow my
muscles?
Answer: Protein is important to a
balanced diet. However, eating more
protein is not a magic pill to make
you stronger.
Question: Should I use sports
drinks, gels, and energy bites
while working out?
Answer: It depends. Some people
have trouble eating solid food during
and after exercising. For these athletes, easily consumed sports drinks,
gels, or chews may help. However,
“real” foods such as apples or
bananas with some water provide
the same benefit.
Question: Should I work out on an
empty stomach?
Answer: Your body needs fuel to
function. Studies have shown that
eating before exercise, instead of
working out on an empty stomach,
improves performance.
• Roll with it: Rolling muscles over a foam
roller or tennis ball can relieve
tension and increase blood
flow. This can reduce stress,
improve mobility, and
enhance overall movement quality.
• Quality, not quantity
counts: Don’t focus on
doing the most repetitions or lifting the
heaviest weight, which
can lead to poor form
and possible injury.
Fueling your fitness —
sorting fact from fiction
Question: If I exercise regularly,
can I eat what I want and not gain
weight?
Answer: Unless you’re training for a
triathlon or another extremely strenuous activity that requires upping your
calorie intake considerably, stick with
a normal, healthy, balanced diet to
avoid weight gain.
Source: American Council
on Exercise
Source: Academy of Nutrition and Dietetics
Use your weight
to your advantage
There are many body-weight exercises that
you can incorporate into your fitness routine.
Here’s one of them: The Superman
• Lie face down with arms and legs extended.
Body-weight exercises don’t require any special
equipment or apparel. All you need is
the weight of your own body to
help strengthen it.
• Keeping your mid-section as still as possible,
raise your arms and legs at the same time to form
a small curve in the body. Hold for 10 seconds.
• Bring arms and legs back to the floor.
Rest a few seconds. Repeat.
For more body-weight exercise options, do an
online search of Websites such as AceFitness.org.
3
© HHI
TheWholeYou:
PHYSICAL HEALTH
Are you practicing
proper vocal hygiene?
Preventing a pinkeye epidemic
Although pink eye (Conjunctivitis) from allergens is not
contagious; viral and bacterial pink eye can easily spread
from person to person and can cause epidemics.
If you are around someone with contagious
pink eye:
• Wash your hands frequently with soap and
warm water or an alcohol-based sanitizer, during
and after contact with an infected person or items
he or she uses.
• Do not touch or rub your eyes, nose, or mouth.
• Do not share items — such as pillows, washcloths/
towels, or makeup — used by as infected person.
If you have pink eye, limit its spread by:
• Washing your hands frequently with soap
and warm water or an alcohol-based sanitizer,
especially after applying eye drops or ointment.
• Not touching or rubbing your eyes, nose,
or mouth.
• Washing discharge from your eyes several times a day.
• Washing pillowcases, sheets, washcloths, and towels in hot water
and detergent.
• Not sharing items such as towels, blankets, pillowcases, makeup or
makeup brushes.
• Not using swimming pools.
Source: Centers for Disease Control and Prevention
‘Rakes’ and pains
Raking leaves is a common autumn chore that can lead to
back and upper body strain and other problems, unless you:
• Use a rake that is comfortable for your height and strength.
• Wear gloves or use a rake with a padded handle to prevent blisters.
• Vary your movement, alternating your leg and arm positions often.
• Bend at the knees, and not your waist, when picking up leaves.
• Wear shoes or boots with slip-resistant soles.
Source: Orthopaedic Specialists (oaaortho.com)
© HHI
4
Here are ways to take better care
of your voice:
• Limit alcoholic drinks, which can
make your vocal folds and larynx dry.
Alcohol also bothers the mucous
membranes lining the throat.
• Use a humidifier in your home,
especially in winter or in dry climates
(30% humidity is recommended).
• Don’t smoke, and avoid secondhand smoke, which can irritate the
vocal folds.
• Avoid caffeine, chocolate, and
spicy foods, which can cause
stomach acid to travel to your
throat or esophagus, causing
heartburn.
• Eat plenty of whole grains, fruits,
and vegetables. These foods contain
vitamins A and E, which help keep
the mucous membranes lining the
throat and connective tissue of the
vocal chords healthy.
• Avoid mouthwash or gargles
containing alcohol or irritating
chemicals. If you want to use an
alcohol-based mouthwash, limit use
to oral rinsing. For gargling, use a saltwater solution.
• Avoid using the extremes of your
vocal range, such as screaming or
whispering. Talking too loudly and
too softly can stress your voice.
• Avoid talking in noisy places.
Trying to talk above noise can strain
your voice.
Source: National Institute on Deafness and Other
Communication Disorders
TheWholeYou:
EMOTIONAL HEALTH
Go with your own ‘flow’
Chatting with someone
who has cancer
If someone you know has cancer, it can
be tough to know what to say and
how to say it. Here are some
tips to keep in mind:
Psychological “flow” is the extra
positive energy boost you get
from some activities.
Everyone has his or her own sources
of flow. To figure out what gives you
flow, think about activities that completely absorb you, challenge you
without overstressing you, and make
you feel fulfilled. Then, vow to add
more flow to your life.
To get more flow:
• Determine the high points of
your day. These are times when
you feel “in the zone” and good
about what you are doing. Once
you’ve identified these times and
what you were doing, try to do
those activities more.
• Let the other person take the lead. If the
person wants to talk, be a good listener.
• Be comfortable with silence. Constantly talking
because you’re nervous can be annoying.
• Find flow in active activities.
For example, watching TV doesn’t
challenge you and spark flow. If you
no longer find flow in areas you once
did, maybe it’s because you need to
raise the difficulty level in some way.
• Maintain eye contact to let the person
know you’re listening carefully.
• Avoid giving advice. Instead,
ask questions or listen.
• Don’t say, “I know how
you feel,” even if you’ve
suffered from cancer
yourself in the past.
• People with cancer don’t
necessarily want to think
or talk about their disease.
Talking about other things is
often a refreshing distraction
from their condition.
• Don’t be a stranger. Continue to regularly visit and call the person.
• Be yourself. Let your words and actions come from your heart.
• Add flow to regular activities.
Inject more meaning or creativity
into routine tasks, which can make
them more rewarding and give you
that flow. In a study of hospital
cleaning staff, some employees
were unhappy with their jobs.
Others increased their enjoyment
by creating new challenges, such
as working more efficiently or
helping patients.
Source: Mental Health America
Source: American Cancer Society
Taming a texting habit
Texting can evolve from a convenience to an addiction if we’re not mindful.
Warning signs you’re texting too much
may include:
• Decreased fulfillment/performance
at work
• Marriage/relationship suffering
• Sleeping with your cellphone close by
• Tendon issues/pain in thumbs
• Texting while driving, at work, in bed
Source: Brigham Young University
Cut down on texting by:
• Leaving your phone on the
charger after a certain time of day
• Taking the pledge to not text while
driving (NoPhoneZonePledge.org).
• Keeping your phone in a different
room during sleeping hours
• Silencing your phone while at work
• Setting texting restrictions on your phone plan
5
© HHI
FiscalFitness:
Interviewing health
plan options
Fall is traditionally open enrollment time for health plans offered
by employers or through federal
and state health insurance exchanges
(Healthcare.gov).
Having the money talk
with mom and dad
Talking to elderly parents about their
finances can be uncomfortable. To
make money discussions go as
smoothly as possible, be clear that
you respect your parents’ needs and
concerns.
You may want to find out:
• Where they keep their
personal records
To figure out which plan will best suit you and your family,
ask yourself some important questions as you read open
enrollment materials. If you can’t get answers there,
ask your company benefits person or call any phone
number listed on the enrollment materials.
• Housing, healthcare, and
budgeting issues
• What steps they have taken
to plan their estate
Ask questions such as:
If your parents are adamant about
not discussing money issues and are
capable of managing their finances
for now, drop the topic and approach
your parents later or suggest they talk
to another family member, a trusted
friend, or a professional advisor.
• Do I have the right to go to my preferred
doctors, hospitals, clinics, or pharmacies?
• Are specialists such as eye doctors and
dentists covered?
• Does the plan cover special conditions
or treatments I may need?
• Does the plan cover home
care or nursing-home care?
If you think your parents are no
longer competent to manage their
finances, or they have financial problems, get professional advice right
away. You can call the Eldercare
Locator — an information and referral service sponsored by the federal
government — at 800-677-1116 for a
list of local and national organizations that can help.
• Will the plan cover all
medications my physician
might prescribe?
• What are the deductibles?
Are there any co-payments?
• What is the most I will
have to pay out of my own
pocket to cover expenses?
Source: American Institute of CPAs
• If there is a dispute about a bill or service, how is it handled? In some plans,
you may be required to have a third party decide how to settle the problem.
Source: USA.gov
Fighting the urge to splurge
“A smile is an
inexpensive way to
change your looks.”
— Charles Gordy
Temptations to spend are everywhere. Even now, your e-mail inbox
probably has at least a couple limited-time-only offers sitting in it.
To combat the craving to spend:
• Reduce exposure to advertising. Watch less television (or watch in ways
that cut out commercials). Use an ad blocker for your Internet browser.
Unsubscribe to store e-mails.
• Avoid temptation. Stay away from stores/
Websites that are particularly hard to resist.
• Be mindful. Take 30 seconds to ask yourself if
you truly need what you’re about to buy. For large
purchases, wait 30 days.
Source: GetRichSlowly.org
6
© HHI
IssueInsight:
Source for
Tool Your
Cool Tools &
Box Resources
Boot camp: Try it;
you might like it
Go to Oct.HopeHealth.com to find:
• More information on boot-camp workouts
• Long-term care calculator
• Breast cancer risk assessment tool
• The answer key to this issue’s crossword puzzle
Jennie Schuman is probably a lot like you. She juggles
work and family commitments and tries to squeeze
healthy living into her hectic schedule when she can.
Follow along on Jennie’s Health Journey.
Scan the QuickResponse Code with
your smartphone.
“If you’re looking for a high-energy exercise that
offers variety and camaraderie, boot-camp
workouts may be just what you need.
“Boot-camp workouts can vary, but they generally
include a fairly intense mix of strength training and aerobics. One boot-camp
workout might stress calisthenics, while another stresses military-style drills. Some
even incorporate martial-arts moves. These classes are a type of interval training —
bursts of intense activity alternated with intervals of lighter activity.
“Like me, when I started thinking about joining this class at
5:30 a.m., you may be asking,‘How is this workout different
from others? What benefits can I gain from this type of activity?’”
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DOWN
1. A fruit with high levels of vitamin C, fiber, antioxidants, and potassium
3. To fight impulse buying, wait this number of seconds
(number, spelled out)
4. For smart snacking, look for foods that are low in this
5. Boot-camp workouts often combine strength training and this
11. A body-weight exercise
For the crossword puzzle
12. Wear these when raking
answer key, go to
Oct.HopeHealth.com
For the rest of
Jennie’s story, go to
Oct.HopeHealth.com
Crossword
Workout —
Find out how well you know
the health topics covered in
this issue of the newsletter.
ACROSS
2. The technical name for pink eye
6. Nine out of 10 people may struggle
with this type of literacy
7. The name for pomegranate seeds
8. A substance that may reduce your risk
of heart disease, obesity, and diabetes
9. Doing this before exercise improves
performance
10. Using a foam roller can relieve this
13. The term for the extra positive energy
boost you get from some activities
14. Do this to your cellphone while at
work to cut down on texting
15. Use this in your home to help with
vocal hygiene
16. Avoid giving advice to someone with
this condition
7
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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
When selecting a
pumpkin for carving,
choose a pumpkin
with a flat bottom,
sturdy stem, and a
hollow sound
when tapped.
© HHI
HEALTHLETTER
Weight
Control: Smart snacking
What you eat between meals can either make or break weightcontrol efforts. It all depends on what you choose, so choose wisely:
“In giving advice,
seek to help,
not to please,
your friend.”
— Solon
• Include an 8-ounce glass of water with your snack.
• Choose foods with mono- or polyunsaturated fats (such as nuts) rather
than saturated or trans fats (found in many chips).
• Look for foods with the lowest sodium and sugar content.
• Include food groups you might otherwise miss throughout the day.
Many people fall short of the daily recommended servings of fruits, vegetables,
and low-fat dairy. Opting for these types of food at snack time can lead to a
more balanced diet.
• Plan and schedule snack time. Planned snacks may prevent poor food
choices made at vending machines or convenience stores. Also, having
designated times to eat can keep you from waiting too long to eat,
which may cause you
to overeat.
175027
8
“Creativity is allowing
yourself to make mistakes.
Art is knowing which ones
to keep.”
— Scott Adams
“Millions saw
the apple fall,
but Newton asked why.”
— Bernard Baruch
“The more you eat,
the less flavor;
the less you eat,
the more flavor.”
— Chinese Proverb
© HHI