“ 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 .”

healthletter®

© HHI

Quick-Read!

Find out how one man has lost morethan 400 pounds without surgery or

other quick-fix gimmicks. See page 7 for details.

Do yourself a favor: Don’t diet ever againWhat’s a person to do to get to a healthy weight?• Vow never to diet again. In most people’s sense of the word, to diet means to take a brief break from one’s usual eating habits to lose weight. For many people,once they reach their goal weight, they return to pre-dieting ways.

• Develop a meal plan.With the help of a nutrition professional or program, determine how many servings of which food groups you should eat so you can reach your healthy weight. Once there, tweak your plan to maintain your weight. Stock your refrigerator and pantry with foods that fit your plan.

• Create a support network. Look for friends and family who want to get to a healthy weight, too. Spend time together doing things other than eating.

• Find something physically active that you enjoy doing. It can be anything, as long as it’s active and doesn’t hurt your body.

Making sense of soyNot a lover of the legume? You may be eating more of it than you think — andenjoying it, too. Find out. Pg. 2

Face your future with a marvelous faceCheck out a face-firming exercise that targets the jowls and cheeks. Pg. 3

Spoiling food safety mythsAre frozen vegetables always safe? Pg. 4

4 simple, free ways to de-stress in 5 minutes or lessTake less than a minute to learn how totame tension. Pg. 5

5 common tax return mistakesKeep Uncle Sam happy by error-proofingyour forms. Pg. 6

A simple screening could saveyour lifeColorectal cancer can be treated — as long as it’s detected. Pg. 7

Curb late-night nibblingSecrets to not eating before you nod off. Pg. 8

For more information on getting started on lifelong healthful nutrition, visit Mar.HopeHealth.com

V O L . 3 3 , N O . 3 M A R C H 2 0 1 3

152702 03.13

THE HIGH DESERT & INLAND EMPLOYEE/EMPLOYER TRUST

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OuterAisleFresh:

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Road-trip-ready smart snacksFocus on fueling up withprotein, fiber, and healthycarbohydrates, such as: • Unsalted nuts• Easy-to-eat fruit like apples,

pears, bananas, and grapes (be sure to wash them first)

• Dried fruit• Pre-cut raw veggies • Whole-grain crackers or pretzels• Plain popcorn• Peanut butter

or other nut butters

Source: Academy of Nutrition and Dietetics

Making sense of soy

•½ cup Parmesan cheese, freshly grated

• 1 Tbsp. basil, freshly chopped

• 10½ ounces silken soft tofu, drained

• 4 cups cooked fettuccine noodles, hot

• 2 Tbsp. plain, light soy milk

• 1 tsp. onion powder

• 2 garlic cloves, minced

•¼ tsp. pepper

• 1 Tbsp. soy oil

Tofu Basil Pasta Sauce with Fettuccine

In a food processor or b

lender, blend tofu

until smooth. Add basil, onion powder, and

pepper. In a large skille

t, heat soy oil over

medium heat. Add garlic and sauté for

1

minute. Turn heat to low; add tofu m

ixture.

Stir in Parmesan cheese

. Cook and stir

constantly for 2 to 3 minutes or un

til cheese

melts. Add soy milk and stir.Serve over h

ot,

cooked pasta.

Serves 4. Per serving: 31

2 calories, 8 g fat

(3 g saturated fat), 244

mg sodium, 44 g

carbohydrates, 16 g protein

Source: United Soybean

Board

Soy is best known as a protein source. In fact,soy protein is the only complete plant proteinequivalent to animal protein.In addition to the traditional tofu, some othersoy products include:

• Soy flour — Made from ground soybeans, soyflour boosts protein and can add moisture tobaked goods. Soy flour often reduces the fatabsorbed in fried foods.

• Soy milk — If you’re lactose intolerant, soy milk is lactose free and a good source of es-sential fatty acids. It contains no cholesterol andlittle or no saturated fat. Soy milk can be a good source of high quality protein, B vitamins, potassium, iron, and dietary fiber.

• Soy dairy-free products — Soy cheese alter-natives, soy yogurt, soy sour cream, soy creamcheese, and frozen soy milk desserts are all free of lactose and milk protein.

• Soy nut butter — Made from fresh roastedwhole soybeans, soy nut butter is similar to peanut butter in taste and texture but has significantly less total and saturated fat thanpeanut butter, is cholesterol free, and offers 7 grams of protein per serving.

• Soy protein isolate — This dry powder foodingredient has been separated from other soy-bean components, making it 90% to 95% proteinand nearly carbohydrate- and fat-free. Soy proteinisolate may be found in bottled fruit drinks, energybars, soups, sauces, breads, baked goods, andbreakfast cereals.

Source: Soyfoods Association of North America

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GetMoving:

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A non-bodybuilder’sgetting-started guideto a buff body• Consult with your family doctorabout any restrictions you shouldobserve.

• Establish a workout routine. You may want to consult with a professional trainer to create a customized exercise schedule tomeet your goals.

• Find a gym that has an extensiveweight area near your home. The closer the gym is to your home, themore convenient it will be and themore likely that you’ll go.

• Another option is to create a home gym. At a minimum, you willneed adjustable dumbbells, a barbellset, and an adjustable bench.

• Set a workout schedule. Commit to three days weekly — say, Monday/Wednesday/Friday. Give yourself a day of rest in between workout days.

• Eat right. If you want to build muscles, feed them with good foods.Skip junk food, and select healthfulfood, especially lean proteins, thathelp muscles to repair and grow from workouts.

If you spend most of your day confined to a chair, you may suffer from tight hipflexors — muscles that help you to bend your hips and move your thighs closer toyour torso. Keep your hips loose and feeling good with these simple stretches.Front-to-back hip swing• Lying on your side, start with both legs straight,

one on top of the other.

• Bend the leg touching the floor 90 degrees at your knee.

• Point the toes on your top, straight leg.

• Place one hand in front of your stomach; elbow of other arm directly under shoulder.

• Slowly swing the top leg forward and backward; the rest of your body shouldn’t move.

• Swing back and forth 20 times.

• Switch sides; repeat.

Butterfly stretch• Sit on the floor; keep your back straight.

• Bring the bottoms of your feet togetherin front of you so your legs form a diamond.

• Hold your ankles or feet.

• Open your inner thighs, so your knees are level with elbows.

• Hold the stretch for 10 to 15 seconds.

• Bring your knees up so they’re almost 90 degrees from the floor; hold for two seconds.

• Lower knees so they’re about level with elbows again; hold for 10 to 15 seconds.

• Repeat three times.

How to be hip

Face your future with a marvelous faceHere is a face-firming exercise for jowls and cheeks.• Lift your chin until you feel tension under your chin.• While keeping your chin lifted, turn your head to the right and look over your shoulder with your eyes to the ceiling.

• Slightly open your mouth and jut your jaw and teeth forward. Hold this position for five seconds.

• Relax your face and slowly bring your head to its level position.• Repeat three times — then, repeat for the left side of your face.

Source: Cynthia Rowland, creator of Facial Magic, who specializes in exercises that help tone, tighten, and lift facial muscles

“Doing nothing is very hardto do... you never knowwhen you're finished.” — Leslie Nielsen

Spoiling foodsafety myths

TheWholeYou:PHYSICAL HEALTH

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Pillow talk: Picking theperfect pillowFor “normal” sleepers, there is little medical research to guide the pillowselection process, but here are someoptions to consider.

• Silk pillows or those made from organic materials such as cotton arehypoallergenic and tend to be softer.

• Wool pillow covers discourage moldand mildew growth and are flame resistant.

• Pillow cases with soothing colorsand peaceful graphics may help to create a relaxing environment and mayhelp you to fall asleep.

• Pillows that maintain their shapeor respond to changing positions maymean you won’t have to “fluff” your pillow often during your sleep.

For people who snore:• Pillows that promote side sleepinghelp to keep you off your back and onyour side. Side sleeping keeps the jawand tongue in a more forward positionand stops the tongue from falling into the throat, which can contribute to snoring and positional sleep apnea.

• Pillows that allow you to sleep on an incline also can help reduce snoring.

• Severe, consistent snoring can beunhealthful and should be checked by a sleep disorder specialist.

Source: Somerset Medical Center, Sleep for Life Center

Myth: Freezing foods kills harmful bacteriathat can cause food poisoning.

Fact: Although freezing food prevents bacteria from multiplying, the only way to kill bacteria is to cook food to the proper temperature. When food thaws, bacteria can be present. Always use a food thermometer to measure the temperature of cooked foods.

Myth: Vegetarians don’t have to worry about food poisoning.

Fact: Fruits and vegetables can carry a risk of foodborne illness. To reduce food poisoning risks, follow these four steps: clean, separate, cook, and chill.

Myth: Locally grown, organic foods are safe from foodborne illnesses.

Fact: Any food can become unsafe at any point from farm to table.

• Rinse fresh produce under running tap water, including produce with skins and rinds you won’t eat.

• Don’t use soap, bleach, or detergent.

• Packaged fruits or vegetables labeled “ready-to-eat” or “washed” don’t need to be re-washed.

Source: Partnership for Food Safety Education

Pumping up your peepersEye rotations: Use a mirror to watch your eyes. Move your head in different positions while keeping your eyes focused on your eyes in the mirror.

Peripheral vision skills: When you’re a passenger in a car, focus on the license plate of the car in front of you. While you’re looking at the license plate, see how many objects in your peripheral vision you can recognize as you drive past them.

Source: Graham Erickson, O.D., interview on Healthy Vision™ with Dr.Val Jones, www.blogtalkradio.com/healthyvision

For additional pillow selection information forpeople with arthritis, chronic pain, asthma, orallergies, go to Mar.HopeHealth.com

4TheWholeYou:EMOTIONAL HEALTH

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Leaving on a jet planewith kids — without losing your mind• Print boarding passes at home to savetime and hassle at the airport. If you for-get, use the e-check-in kiosks if availablewhen you arrive at the airport.

• Pack as much baby food, breast milk,and/or formula as you need. There areno restrictions on how much breast milkor formula you can have. Bring snacks forolder kids. Many flights, even longer ones,don’t offer in-flight food service.

• At the gate, ask whether your flight isfull. If it isn’t, some agents will block outthe seat next to you or allow you to movenext to a vacant seat.

• Board the plane first and get off theplane last for a better chance of assis-tance from the cabin crew.

• Bring toys out one by one to get maximum use from them. Pack eachaway before moving on to the next toy.

• Take a harness for toddlers so youcan let the youngsters walk around theterminal but still keep them close.

• Dress young siblings in the same outfits and/or bright clothing to makethem easier to spot should they start to wander.

How to find more happiness at workYou spend most of your day at work. Beas happy as possible while you’re there. To boost satisfaction and fulfillment:

• Avoid negativity. Steer clear of nega-tive conversations, gossip, and unhappypeople as much as possible.

• Seek professional and personaldevelopment. Look for seminars toattend, classes you can take, or specialprojects to join. Don’t rely on someoneelse to find these growth opportunities for you; hunt them down yourself.

• Do something you love every day.Every job has pluses and minuses. Learnto truly appreciate the aspects that youlove. Remember them when you’re feelingless than satisfied.

simple, free waysto de-stress in 5minutes or less

If you need a quick fix to take away physical and/or mental tension, try:1. Sunning yourself. On sunny days, find a window or head outside for a few minutes. The bright light and warmth may help to relax you.

2. Holding your thumbs. Wrap your fingers completely around your thumb and squeeze your thumb. Repeat with your other hand. Hold this position for one minute. It may calm anxiety.

3. Daring to daydream. Take a few minutes to let your imagination flow. Think of a place or experience that makes you feel happy or calm. Bring in all your senses. How does it smell? How does it feel? What do you see? Use a screensaver or picture that takes you to your happy place.

4. Simply smiling. Not only may it help you to relax, but if youare around others, it may help them to feel better, too.

When you need to take a break from a hectic day, just stare out a window for a few minutes. Looking at nature scenes can be more relaxing than watching a TV or computer screen.

FiscalFitness:

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Jointly or separately —How should you file?Nearly all tax experts agree that it’s in thebest financial interest of most marriedcouples to file a joint tax return.

Filing jointly offers the most tax savings,particularly if you and your spouse havedifferent income levels. The “averaging”effect of combining the two incomes can bring some of it out of a higher tax bracket.

For example, if one spouse has $75,000 of taxable income and the other has$15,000, filing 2012 income taxes jointlyinstead of separately can save $2,144 in taxes.

Source: Gail Rosen, CPA

5 common tax return mistakes1. Not signing and dating the return:The Internal Revenue Service (IRS) doesn’t accept unsigned returns. If you’remarried, both spouses need to sign. Ifyou’re e-filing, you’ll need to createPersonal Identification Numbers (PINs).

2. Messing up Social Security names:The names and numbers must be exactlyas they appear on Social Security cards.Your son Johnny should be John unlesshe’s Johnny on his card. This applies tothe taxpayer, taxpayer’s spouse, anddependents.

3. Checking the wrong filing statusbox: You have five options — single, married filing jointly, married filing sepa-rately, head of household, and qualifyingwidower. People often incorrectly claimhead-of-household status without meet-ing the requirements. For more informa-tion, go to www.irs.gov.

4. Using the wrong forms: Reviewinstructions on all forms and schedulesto ensure you’re using the right onesaccurately.

5. Not filing a return: Even if you don’towe taxes, you must file a return if youhave income.

Don’t get sick onmedical debtAs health-care costs continue to rise, more people may findthemselves facing financial headaches from medical debt.

• Be on guard for billing and insurance mistakes. Get itemized statementsfor all medical services. Make sure the services and costs listed are correct. Ifyou think your insurance company made a mistake when denying or reducinga payment, you can appeal the decision.

• Contact your health-care provider immediately if you don’t think you can pay a medical debt. Explain your situation. Ask for a discount and whether you can repay the debt over time through a payment plan.

• Avoid using a credit card, borrowing against your home, or dipping intoyour retirement savings to pay medical debt. Again, ask your health-care provider about a repayment plan.

• Don’t be afraid to ask for help. Depending on your age and income, you may qualify for aid in handling medical debt under the federal Medicaid program or state government programs. Most hospitals have financial counselors who can explain programs and help with applications.

Source: Federal Deposit Insurance Corporation (FDIC)

To find out when filing separately makes sense,go to Mar.HopeHealth.com

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IssueInsight:

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Tool Box

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A simple screeningcould save your lifeMarch is National Colorectal Cancer Awareness Month.Colorectal cancer (cancer of the colon or rectum) is the second leading cause ofcancer deaths in the United States. However, as many as 60% of the deaths couldbe avoided through regular screenings of everyone older than 50.

Colorectal cancer doesn’t always cause symptoms, especially at the beginning. You could have polyps or colorectal cancer without knowing it.That’s why screenings are so important. Colorectal cancer symptoms may include:

• Darker blood in or on the stool (bowel movement)

• Stomach pain, aches, or cramps that do not go away

• Losing weight for no reason

Screenings — including colonoscopy, sigmoidoscopy, fecal occult blood testing, and/or visual colonoscopy — are recommended for anyone experiencing symptoms and individuals 50 and older. Talk with your health-care provider to see if you should get screened. Source: Centers for Disease Control and Prevention

CrosswordWorkout—

For the crossword puzzle answer key, go to Mar.HopeHealth.com

Go to Mar.HopeHealth.com to find:• More information on selecting the perfect pillow and when spouses might want to file taxes separately.

• A link to a registered dietitian directory • A calories-per-day calculator• A meal planning tool • An inspirational poster on mindful eating• A downloadable brochure on questions to ask

your doctor about colorectal cancer • One man’s weight-loss success story

The information in this publication is meant to complement the advice of your health-care pro viders, not to replace it. Before making any major

changes in your medications, diet, or exercise, talk to your doctor.

© 2013 by the Hope Heart Institute, Seattle, WAInstitute 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: info@HopeHealth.comWebsite: 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

Or, scan this Quick-Response Code with yoursmartphone to get there.

Your Source forCool Tools &Resources

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The incredible shrinking manAt more than 600 pounds, Steve Nicander

realized he needed to do something about hisweight and life. He started a brain-healthy

regimen and has lost nearly 400 pounds, naturally. No surgery, no gimmicks. Just eating

right, exercising, and taking supplements.

Get the rest of the story at: Mar.HopeHealth.com

ACROSS1. The number of tax filing status options 3. A nutrient that helps muscles to grow and repair after working out4. At work, avoid this type of conversation7. A type of complete, non-animal protein8. A simple way to relax and make others around you happy10. A type of cancer usually found in people age 50 and older12. A calorie-free alternative to desserts14. Most married couples should file their tax returns ___.15. A type of pillow that’s hypoallergenic

DOWN1. A type of muscle that helps you bend

2. What you need to do to food to kill bacteria

5. When you should contact a health-care provider if you can’t pay a medical bill

6. Instead of dieting, use a ___ plan.

9. A type of pillow that discourages mold and mildew growth

11. To curb temptations for late-night snacking, brush your ___ after dinner.

13. When traveling with kids, board planes ___.

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4

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Find out how well you knowthe health topics covered inthis issue of the newsletter.

HEALTHLETTER

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“Probably nothing in theworld arouses more falsehopes than the first four hours of a diet.”

— Dan Bennett

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.”

— Spanish Proverb

“The best way to cheer yourself is to cheer somebody else up.”

— Mark Twain

“The only place where success comes before work is in the dictionary.”

— Vidal Sassoon

“I just started the Dr. DoolittleDiet. That’s where you don’teat food. You just talk to it.”

— Lisa Pedace

Weight Control:

Curb late-night nibblingTo avoid taking in needless calories at night, here are a few tricks:• Eat a satisfying dinner. Think balance — protein, carbohydrates, and healthful fats — with foods that you enjoy eating and that are good for you. If you’re satisfied, you may feel less “need” for additional satisfaction.

• Drink herbal tea. Warm mint or chamomile tea can replace a sweet dessert without adding to your daily calorie count.

• Drink water. If you think you’re hungry, you may actually be thirsty.Plus, water can help to fill your stomach and make you feel fuller until your brain lets you know that you aren’t really hungry.

• Brush your teeth. It’s good for your teeth as well as your waistline. Dentists recommend brushing your teeth as soon as possible after a meal to avoid tooth decay. An added bonus? Toothpaste tends to make foods taste bad, which may curb the snack craving.

Portion control: Use your fist as a size guide. Never eat anything larger than your fist.