a healthy tomorrow

j u l / au g 2 013

is a multivitamin right for you? see page 2.

Savor Fresh Fruits and Vegetables This Summer ■ Firework SaFety ■ the aBC’S oF Skin SCreening ■ ClaSSeS and ProgramS

i n f o r m at i o n f o r a h e a lt h y l i f e st y l e to day

healthy recipe: lentil Pilaf

see page 5.

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focus on nutrition

should you Be taking that Multivitamin?many people take vitamins or minerals to prevent

chronic diseases. However, a growing body of research is raising questions about supplements’ benefits. the new study in Archives of Internal Medicine is just the latest entry.scientists surveyed almost 40,000 older women. most—85 percent—took at least one supplement. over the next 22 years, about 16,000 women died. those who took multivitamins were at slightly higher risk. so were those who took supplements containing vitamin B6, folic acid, magnesium or copper. Too Much of a Good Thing May Harm Healththe researchers say more studies are needed. the findings don’t prove supplements cause death. But it’s possible that they push your daily intake of some vitamins and minerals above a safe limit.

since many foods are now fortified with nutrients, this risk may be increasing. supplements can also interact with your prescription drugs or make an existing illness worse. Pills Can’t Replace Healthy Eatingvitamins and minerals are essential to good health. But the best way to get them is through fruits, vegetables and other healthy foods. there are a few exceptions. if you’re extra low on a certain nutrient, supplements might be right for you. But you should always talk with your doctor first. this is especially true if you’re sick, having surgery or pregnant. Continue to tell your doctor about supplements you use so that he or she has a full picture of your health.

Want to know more about a particular vitamin or mineral? Learn more at our Health Library at www.lomalindahealth.org.

What’s Your Plan?

In addition to creating a better tomorrow for our patients and students, your Charitable Gift Annuity will bring you the income and tax benefi ts you seek today. � is plan is unique in that you can start receiving income now, or choose to receive higher payments by deferring your annuity.

For more information, contact the Offi ce of Planned Giving:

Call 909-558-4553 Visit llulegacy.org

Email legacy@llu.edu

“I give because I am grateful for the care provided by Loma Linda University Medical Center.” — Chester Ross, gift annuity donor

Office of Planned Giving

focus on nutrition

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Summertime treatsIt’s the season to savor fresh fruits and vegetables

summer is a tempting season. its warmer weather coaxes us to dip our toes in cool water, take long walks during

lingering eves, maybe even indulge in favorite summer foods. But if you’re thinking ice cream and popsicles, think again. summer is the perfect time to start filling up on much healthier foods. the season’s bounty—fresh fruits and vegetables—can add color, taste and—most important—nutrition to your plate. Nature’s Perfect Food?Fruits and vegetables seem to have a bad rap. Kids, as well as adults, often struggle to eat enough of them. But this pair provides some decisive advantages over other foods. in many cases, they’re portable as is; you can pack a whole orange or pear for an afternoon snack. most fruits and vegetables are naturally low in fat and calories, and they contain no cholesterol. But most important, they are nutrient powerhouses. research has shown that eating more of them can reduce your risk for disease and prolong your life. How does the humble apple or supple spinach leaf perform such marvels? every bite bursts with phytochemicals—a scientific term that refers to the compounds that plants produce to safeguard themselves from diseases. you can find phytochemicals in not only fruits and vegetables but also beans and grains. some types you may recognize are flavonoids, antioxidants—vitamins C and e, to name a few—and carotenoids, such as beta-carotene and lycopene. these compounds give fruits and vegetables the nutrient boost that helps keep your body healthy. The Power of Producescientists are still investigating all the health benefits you can gain from the phytochemicals hiding in fruits and vegetables. But research to date suggests that a diet high in these foods can lower your risk for stroke, coronary heart disease, high blood pressure, high cholesterol and type 2 diabetes. The Freshest Diet Ideato reap the health benefits of fruits and vegetables, experts recommend eating 4.5 cups of them every day as part of a balanced diet. that’s an easier amount to achieve when you include some produce in every meal.

During summer, you can bring some of the freshest and most varied fruits and veggies home. Consider adding the following summer staples to your diet (but don’t forget to wash them first!):■ Bell peppers of all colors are brimming with vitamin C. Nibbling on red bell peppers will net you 11 times more beta-carotene than the green variety.■ Tomatoes come packed with vitamins A and C. They’re also rich in the disease-fighting antioxidants lycopene and beta-carotene.■ Watermelon is another top choice for lycopene. One wedge is also filled with vitamin A.■ Cantaloupe in a 1-cup serving can provide all the daily recommended amounts of vitamins A and C. It also provides the antioxidant beta-carotene.■ Cooked spinach is a fat-free source of iron, folate, and fiber.■ Fresh berries provide antioxidants. In addition, strawberries provide fiber and potassium.■ Summer squash, such as zucchini and yellow squash, provide phytochemicals such as lutein, which is linked to eye health. Many healthy substances are concentrated in the outer skin, so try to use squash in a recipe that won’t require you to peel them.■ Broccoli is a good source of dietary fiber and vitamin C. The darker green the bunch, the greater its nutrient value.

summer safety

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Play it Cool with Fireworksevery Fourth of July, thousands of americans gather safely to watch

community fireworks displays conducted by professionals. unfortunately, people who stage their own festivities put themselves, their children and their neighbors at risk for personal injury, property fires and even death. according to the national Fire Protection association (nFPa), fireworks caused more than 32,000 reported fires in a single recent year. Hospital emergency rooms treated close to 10,000 injuries—including serious burns, loss of vision and dismemberment. the nFPa urges you to leave fireworks displays to the experts. if you do choose to use fireworks, these guidelines can minimize the risk for accidents:■ don’t let children hold or set off fireworks. even sparklers are dangerous for young children since they can ignite hair or clothing, causing serious burns. ■ teach children to cover their faces and stop, drop and roll if their clothing or hair catches fire.■ read and carefully follow instructions. Heed warning labels and safety precautions.■ never use fireworks indoors or put them in your pocket.■ never aim or throw fireworks at other people.■ make sure spectators are out of range before you light fireworks.■ never try to reignite fireworks that malfunction.■ never drink alcohol or take drugs when using fireworks.■ Keep fireworks away from cigarettes and other open flames.■ don’t buy or use generic fireworks that have no labels identifying the manufacturer. Fireworks sold to consumers should be labeled Class C or 1.4G.■ don’t buy illegal fireworks. they may contain explosive compounds sensitive to shock and friction that could cause them to malfunction.■ don’t light fireworks with a match. use instant-on torches, safety flares, punk sticks or other tools that put some distance between you and the fireworks.■ Consider wind direction and speed before lighting fireworks. Keep a bucket of water and a hose nearby to put out fires. Have a first aid kit handy to treat minor burns.■ When using fireworks that have mortar tubes or repeaters, make sure they’re securely mounted to prevent tipping. never shoot fireworks from metal or glass containers.■ use fireworks as intended: don’t take them apart.■ don’t store dud or failed fireworks, which could ignite with no warning.■ dispose of fireworks properly in a fireproof container. throwing them on the ground can cause fires or burns if someone steps on them.

Visit www.safekidsinlandempire.org for more safety tips.

how to keep mosquitoes and other Pests away

the following steps can protect you and your family against insect bites:■Stay clear of areas that attract pests. Stinging insects favor bushes, rotting fruit and decaying logs or stumps. mosquitoes breed in standing water. Bees and wasps also like garbage, so keep your garbage outside in covered cans. ■ Consume sweet-smelling foods and drinks inside, when possible. these attract insects. For the same reason, skip sweet-smelling colognes, soaps and lotions when you’ll be outside. ■ avoid the patterns and textures insects favor. these include floral prints, bright clothing and shiny jewelry. ■ Use a mosquito repellant. the longest-lasting repellents contain the chemical deet. For kids, the american academy of Pediatrics recommends sticking with repellents that contain no more than 30 percent deet. never use insect repellent on infants younger than 2 months. instead, place your baby in a carriage, and cover it with mosquito netting. ■ light candles at night. in one study, people who lit citronella candles had 42 percent fewer bites than those who stayed in the dark. however, even regular candles reduced bites by 23 percent. ■ design your garden to be less attractive to bees. they seem to especially like yellow and white flowers. But they find reds less attractive than other colors. ■ if a wasp or bee threatens, move away slowly and quietly. avoid waving your arms, swatting or running.

sKin care

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Lentil Pilaf Recipe Summary:Preparation Time: 30 minutesNumber of Servings: 8Cups of Fruits and Vegetables Per Person: 1.0 Ingredients:nonstick cooking spray1 cup chopped onion1 cup chopped celery1 cup chopped green bell pepper1 cup sliced fresh mushrooms1 cup water1½ cups uncooked lentils½ tsp. garlic powder16 oz. can low-sodium chicken broth⅔ cup uncooked brown rice Directions:Coat a large saucepan with cooking spray. Place over medium heat and add onion, celery, bell pepper, and mushrooms, sautéing until tender. add water, lentils, garlic powder, and chicken broth, bringing to a boil. Cover and reduce heat. simmer for 20 minutes. add rice; simmer until rice is done and lentils are tender. Nutrition Facts:lentil Pilafserving size: one-eighth recipeamount Per servingCalories 205 Calories from Fat 11% daily value (dv)total Fat 1 g 2%saturated Fat 1 g 3%Cholesterol 0 mg 0%sodium 35 mg 1%total Carbohydrate 37 g 12%dietary Fiber 13 g 52%sugars 4 gProtein 13 g Source: Centers for disease Control and Prevention, “Fruits and veggies: more matters”

you may be out of school, but it’s never too late to learn the

aBCdes of skin cancer detection. skin cancer is the most common type of cancer, and your chance of getting it increases with age. the good news is that skin cancer is usually easy to treat if it is detected early. that’s why it’s so important to know what to look for. The ABCDE’s of Melanomamelanoma is the most dangerous type of skin cancer. Fortunately, it is also rare, accounting for less than 5 percent of all skin cancers. the first sign of melanoma is usually a change in a mole or the appearance of a new mole. a good way to remember the types of changes to look for is by remembering the letters aBCde. ASYMMETRYthis means that the shape of one half of the mole doesn’t match the other half. BORDERWatch for moles with a ragged, blurred, or irregular border.

COLORlook for moles with uneven color or different shades of color. DIAMETERWatch for any mole that changes its size. moles that are larger than a pencil eraser—or about one-quarter of an inch in diameter—are more likely to be melanoma. EVOLVINGa mole that is changing in any way is worth having checked out. Other Signs to Watch Forthe other two types of skin cancer—squamous cell and basal cell—are much more common than melanoma, but rarely spread to other organs. some signs of these types of skin cancer include:■ a small, pearly bump that slowly gets larger■ one or more reddish lesions■ a flat, white, or yellowish lesion that feels hard

Make an appointment with the Department of Dermatology for a skin health screening. Call 1-877-llUmC-4U.

Play it Cool with Fireworks

skin screening easy as ABCDE

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BacK care

simple Backache or Serious Back Problem?

the source of lower back pain isn’t always obvious. Pain located centrally in the lower back should

resolve gradually after a few days of rest. Conservative treatments—applying cold compresses and heat or taking over-the-counter pain relievers—are often all that’s needed. degenerated discs are among the most common causes of low back pain. these discs, made up mostly of water, separate and cushion the spinal column’s 24 vertebrae. they deteriorate with age and more quickly after a trauma, such as an auto or on-the-job accident. degenerated discs are more likely to become herniated or ruptured—also known as a slipped disc. the disc pushes outward, sometimes pressing on nerves, resulting in pain and/or numbness in the legs and/or feet. most symptoms caused by herniated discs should resolve in four weeks with conservative treatment. your doctor may

prescribe pain relievers or physical therapy to stretch and strengthen muscles supporting the spine. severe pain or a lasting loss of feeling or function may require surgery to relieve the affected nerve. But it’s important to know the signs of a more serious problem. you should see the doctor when you have:■ Pain lasting longer than four weeks■ Pain as the result of a fall or blow to the back■ numbness, weakness or a tingling sensation in the leg or foot■ Pain radiating down the leg, a condition called sciatica■ sudden loss of bladder or bowel control

For more information on our spine services, please call our Spine Center at 1-877-llUmC-4U.

mended heartsFourth Friday of each month, 11 a.m. to 12:30 p.m.Loma Linda University Medical Center CafeteriaFor all heart patients and their families. Call for more details. Stroke Support group Fourth Wednesday of each month, 3 to 4:30 p.m. Information for stroke survivors, their families and caregivers. Patients can share on coping with challenges.

weight loss Surgery Support groupThird Tuesday of each month, 6 p.m. women’s Cancer Support group Tuesdays, 6 to 8 p.m. For women with all types of cancer. Family and friends are welcome.

Classes/Programs Birth and Beyond education Classes• Preparing for Childbirth• Breastfeeding Basics• Baby Is Coming• And more!Call for details and to register. Cancer Cooking ClassesCall for dates and times.Cooking demonstration for cancer patients, their families, and employees of Loma Linda. Cancer wellness Series Mondays, 12 noon Informational and educational meetings designed to assist patients, caregivers, and family members during cancer treatment.

Cardiac and Pulmonary rehabilitation Covered by most insurances. Call for more information.

dental implant Study Qualified individuals receive fee reductions. Call for more information.

classes & programs jul/aug 2013

For more information on all classes and programs, call 1-877-LLUMC-4U.

diabetes Self-management education Class Call to register.5-session program recognized by the American Diabetes Association. drayson Center wellness Clinic, the Full Plate dietLose weight with the healthiest diet on the planet! Call for more information and to register. Free weight loss Surgery SeminarsThursdays, 6 to 7 p.m. Call for details and to register. headache Clinicdepartment of neurologyTreatment of headaches, including migraines, oral and facial pain, and much more. irritable Bowel Syndrome Clinical trialLoma Linda University Department of Gastroenterology is conducting a clinical research study to find an effective treatment for diarrhea predominant irritable bowel syndrome.

lean ChoicesTuesdays, 6 to 7:30 p.m.A 12-week lifestyle education class with discuss and goal setting activities.

the lebed method—Focus on healing exercise ClassCall for dates and times.Healing through therapeutic exercises and movement to music. Designed for anyone who has experienced breast cancer and those with chronic health conditions.

lupus research StudyLLU is conducting a clinical research study for lupus patients with fatigue. nutrition talk Cancer CenterSecond Thursday of each month, 10 a.m. and 5 p.m.Information for cancer patients and interested parties on the role of nutrition in risk reduction, healthy foods, managing weight and more.

oPtiFaSt®

Call for dates and times.A 26-week meal replacement intense lifestyle change program.

Prenatal ClassSecond Monday of each month,5:30 to 7 p.m.English and Spanish classes providing information for a safe and healthy pregnancy. the Power of Choice for health, well-Being, and longevityLearn how choices play a role in health.

Sickle Cell education Series adult group meetingSecond Thursday of each month,6:30 to 8:30 p.m. walnuts and healthy aging Study Open to men and women ages 65 to 75 years old. Call for more details.

Behavioral Medicine Center Programs Care Partner Support groupCall for dates and times. An understanding and compassionate program designed to bring dignity for loved ones of those living with dementia. Groups available for spouses/partners, children, grandchildren and friends. Chronic Pain and medication dependency Program A specialized program to address the unique needs of a chronic pain patient by addressing all aspects of the individual’s mind, body, and spirit so the individual can reclaim their life through hope, healing, and serenity.

Center for Health Promotion international travel ClinicWednesdays Walk-in 1:30 to 4 p.m.International travel vaccinations.

wellness evaluationsBy appointmentOne-on-one in-depth wellness evaluation with a physician.

Special Events llUCh Foundation walter’s Children’s Charity Classic 18th year of helping heal Children October 28

Support groups always in my heartSecond Monday of each month, 7 to 8:30 p.m.Fourth Tuesday of each month, 9:30 to 11 a.m. A bereavement group for parents who have lost a baby. diabetes Support group First Tuesday of each month, 6:15 to 7:30 p.m.Diabetes experts provide educational and resource information each month. divorce recovery group Wednesdays, 7 to 9:30 p.m. Supporting separated and divorced people in moving from brokenness to wholeness. Please call to register. head and traumatic Spinal Cord injury Support groupFourth Monday of each month, 6 to 7:30 p.m.Survivors or family members welcome; call for more details. heart transplant adult Support group Third Sunday of each month, 2 to 4 p.m.Information for pre-transplant, post-transplant and assist device patients and their families.

hopeful JourneyPlease call for time and location. A support group for women who are pregnant following the death of a baby. The group focuses on dealing with fears and anxieties while moving forward in hope.

lupus and rheumatic Support groupThird Thursday of each month, 5 to 6 p.m.Education and support.

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A Healthy Tomorrow is published by loma linda university Health system to provide general health information. it is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2013. all rights reserved. Printed in the u.s.a.

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a healthy tomorrow

new alternatives to an Old-Fashioned Sun Tan sun worshippers know a rich, golden tan looks and feels

good. But too much time in the sun can lead to wrinkles, age spots and even skin cancer. now there’s a way to look bronzed while protecting your skin and your health: sunless tanning products. these products are perfectly safe, even if you use them all year round. using these products is much healthier than lying on a beach or going to an indoor tanning salon. the safe sunless tanning lotions, sprays, gels and creams contain dihydroxyacetone (dHa). this color additive temporarily darkens the skin by reacting with amino acids in the surface of the skin. While the first self-tanning products often led to streaky, carrot-colored tans, today’s products yield a more even, natural color. When the top layer of dead skin cells falls off, usually within a week, the tan fades unless you use more of the product. Besides the sunless tanner, you need a sunscreen with an sPF of 15 or higher to protect you from the sun’s ultraviolet rays. you should also use beach umbrellas, hats, sunglasses and bathing suit cover-ups. try to avoid or minimize sun exposure from 10 a.m. to 4 p.m., when the sun is strongest. Women preparing for special occasions, such as proms or weddings, sometimes use airbrush tanning. dHa is misted over the body in a booth, bronzing the skin. the Food and

drug administration has not approved misting booths. if you choose to use a sunless tanning booth, the Fda and the american Cancer society advise protecting your eyes, nose and mouth. not all self-tanning products are safe, though. the evidence suggests that "tanning accelerators" and tanning pills may be dangerous. leave them on the shelf.