VOL. 30, NO. 1 JANUARY 2010“An ounce of prevention is worth a pound of cure.”

What’s Inside...• Grocery shopping…Head for the outer aisles Page 2

• Hula hoops Page 3

• Healthy Snip-its Page 4

• Aids for daily living Page 6

• Online…Organizing yourpersonal health records Page 7

• Home care forminor cuts and scrapes Page 8

© HHI

Avoidingfood and druginteractionssee page 7...

SETTING THINGS STRAIGHT

Health myths that may surprise youMYTH: Milk creates phlegm.

FACT: Studies among people infected with cold viruses found that drinkingmilk does not increase nasal secretions.

MYTH: Cold weather causes colds and flu.

FACT: Cold temperatures may keep you indoors,where germs spread moreeasily, but people who get chilled are not more likely to get sick.

MYTH: Green mucus means you need antibiotics.

FACT: Unless symptoms have persisted for more than two weeks, youprobably don’t have a sinus infection that needs antibiotics.

MYTH: Sugar makes kids hyper.

FACT: Too many sweets can cause cavities and put children at risk foroverweight and obesity, but sugar does not affect behavior.

MYTH: You need to drink at least eight glasses of water every day.

FACT: Fluid intake can be met through juice,milk, and other beverages.There’s no scientific evidence that healthy people need as much as eightglasses of water per day. Need varies with factors such as climate andactivity level.Sources: Don’t SwallowYour Gum! Myths, Half Truths & Outright Lies About Your Health & Body, by Dr.Aaron E.Carroll and Dr. Rachel C.Vreeman, St.Martin’s Griffin; U.S. Centers for Disease Control and Prevention;AmericanAcademy of Pediatrics

Exercise &longevityBeing out of shape mayincrease your risk of dyingearly more than beingoverweight.

A 12-year study of more than2,600 adults over age 60 foundthat people in the lowest 20%of physical fitness had more thantwice the risk of dying prematurelycompared with those who wereslightly overweight but walkedas little as 30 minutes a day, fivedays a week.Source: Journal of the American MedicalAssociation, Vol. 21, pg. 2507

outer aisle fresh

2

Tangy Roasted Beet

&Walnut Salad

In medium bowl,whisk together orange juice,

vinegar,maple syrup, salt, pepper, and

olive oil.

Set aside.

Place beets in 8-inch square baking dis

h. Bake

in 375° oven about1 hour, or until bee

ts are

tender (will depend on the size of the

beets).

Let cool. Peel and slice.Toss with 2 tab

lespoons

of dressing.

In large bowl, gently toss watercress,

oranges,

fennel, and walnuts. Divide over 4 plat

es.Top

with beets and drizzle with remaining

dressing.

Serves 4. Per serving: 385 calories, 8 g

protein,

40 g carbohydrate,24 g fat (3 g satura

ted fat),

11 g fiber, 505 mgsodium.

Source: CaliforniaWalnut Commission

1 Tbsp. orange juice

2 Tbsp. white wine vinegar

1 Tbsp. maple syrup

½ tsp. salt½ tsp. pepper

¼ cup extra-virgin olive oil

For the Salad

2 lbs. beets2 bunches watercress or

arugula (about 4 cups)

2 oranges, peeled and cut

into sections

1 fennel bulb, thinly sliced

½ cup California walnut

halves, toasted

© HHI

GroceryshoppingHead for the outer aislesFresh fruits and vegetables, dairy products, and healthy proteinchoices like fish, chicken, and lean beef are located along the outeraisles of most supermarkets.

“That’s why it’s a good idea to start shopping along the perimeter,” says LeslieBonci, director of Sports Nutrition at the University of Pittsburgh Medical Center.

“Fill half of your cart with produce first, then one-fourth with other fresh items.After that, you won’t have much room left to go up and down the center aisles,where the packaged foods and higher-calorie items are located.”

FROM DAWN ’TIL DARKQuick and easy ways toadd fiber to your menus• Enjoy a whole-grain cerealtopped with fresh or frozen fruitfor breakfast, or add bran to yourfavorite ready-to-eat or hot cereal.

• Choose fruits and vegetablesmore often than juice, sincefiber is found mainly in the peeland pulp.

• Chop dried fruits and nutsinto chicken or turkey salads.

• Choose 100% whole-wheatbreads, pasta, pitas, and tortillas.

• Add garbanzo beans (or anytype of bean) to salads.

• Top a baked potato withchopped vegetables or salsa— and eat the skin, too.

• Snack on crunchy vegetableslike carrot sticks, broccoli flo-rets, or red pepper strips.

• Serve brown rice insteadof white rice as a side dish.

• Add chopped vegetables andlegumes to soups, stews, andcasseroles.

• Satisfy your late-nightmunchies with air-poppedpopcorn, dried fruit, or a smallhandful of nuts.

Source:American Dietetic Association,www.eatright.org

Red, green, & nutritiousBeets are rich in the B vitaminfolate, which is essential forcell growth, especially duringpregnancy. One cup of cooked,sliced beets has 136 microgramsof folate.The daily requirementis 400 micrograms(800 microgramsduring pregnancy).

The greensattached to beetsare also rich innutrients and canbe prepared likespinach or Swisschard for a deliciousside dish.

Smart Living

Most vegetables have only 10 to 50 calories per serving, andtheir high water content can keep you feeling full longer.

get moving

3

TAKE TWOMINUTES

Exercises youcan do anytime• Stand on one leg at a timeto improve your balance.

• To strengthen calves andankle muscles, rise up anddown on your toes 10 times,then repeat two to three times.

• Lift one leg to the side orback while balancing on theother leg.

Source: Fitness Over Fifty, published by theNational Institute on Aging

FRUGALWORKOUTS

How to trimyour costsand stay in shape• Walk whenever you can. All you need is a good pair of athletic shoesand a little motivation.

• Climb real steps in place of using a stair machine. At a normalpace, a 155-pound person will burn about 400 calories an hour. You canalso use a sturdy stepstool for training.

• Invest in some low-cost equipment. Resistance bands can helpstrengthen and tone all of your muscles and are more versatile thandumbbells. Stability balls give you a good core workout and helpimprove balance. Jumping rope is an aerobic workout and improvescoordination, timing, and upper body tone.

• Get together with two or more friends and work out with a DVD ora fitness class on television.

• Classes offered through recreation departments or yoga or dancestudios typically cost less than gym memberships — especially if youonly use part of the gym’s facilities.

• Buy a fitness magazine to find new ideas and ways to stay motivated.

• Keep a set of light hand weights at your desk and use them to workyour arms when you’re on the phone.

360° OF FITNESS

Hulahoopsare not just forkids any moreInvented in the 1950s, hulahoops have evolved from afad to a fitness alternative.

According to Fabio Comana,exercise physiologist for theAmerican Council on Exercise,“hooping” improves flexibilityand balance and can strengthencore muscles. It can also burnabout 158 calories in 30 minutes(based on a 155-pound person).

Hooping classes offered at gyms usually usea “heavy hoop” that weighs between 1 and 5pounds and is larger in diameter than kids’ hoops.

But even the inexpensive, lightweight hoops are afun way to get both adults and children moving.

Smart Living

Exercise regularly,but complete your workoutat least three hours beforebedtime to help prevent

insomnia.

Instead ofcomplaining...At the end of each day, askyourself if there was anythingthat bothered you during thatday that you could have takensteps to correct.

Then make a point to confront theissue head-on the following day so thatit doesn’t have a chance to intensify.

Complaining about a situation is asign that you need to make a change— but it won’t solve your problems.Sources: BethWeissenberg, CEO of the Handel GroupCoaching Company

4

A helping handNine out of 10 kids say theywould wash their hands if youincluded either a moist toweletteor hand sanitizer in their lunchcontainer. Left to their owndevices, more than 60% of kidsadmit they don’t wash their handsbefore eating lunch.Source:American Dietetic Association

From bad to worseTanning beds and sunlampshave been moved to thehighest risk category amongthings that can cause cancerin humans. The devices hadpreviously been rated as“probably” cancer-causing.

The risk of melanoma (the mostdangerous form of skin cancer)increases by 75% when peoplebegin using tanning beds andsunlamps before the age of 30.

“This report puts to rest the argu-ment that tanning with UVA lightis safe,” said Dr. Len Lichtenfeldof the American Cancer Society.

All types of ultraviolet light (UVA,UVB, and UVC) are linked to anincreased risk for skin cancer.Source:The Lancet Oncology, Vol. 10, pg.751

HealthySTimelyWellnessNews& Ideas

The latest onomega-3 oilsThe omega-3 fatty acids likethose found in fish such assalmon, trout, and mackerelnot only help prevent heartdisease — they may also helptreat it, says Dr. Carl J. Clavie,director of the CardiacRehabilitation Clinic at theOchsner Clinic in New Orleans.

The American Heart Associationrecommends eating two servingsof fatty fish a week (or about 500milligrams of omega-3 fatty acids)to help prevent heart disease.

For people already diagnosedwith heart disease, Dr. Clavie’sresearch suggests that amountbe increased to 800 or 1,000milligrams per day. Considertaking fish oil supplements(1 gram capsules) from areputable company if you areunable to eat fish twice a week.Source: Journal of the American Collegeof Cardiology, Vol. 54, pg. 585

A pound lost isa penny savedPeople who are obese spendabout $1,500 more per year onmedical costs than the average-weight person. That’s $4,870per year compared to $3,400.

Overall, the price of obesity is $147billion per year in the U.S.— justover 9% of all medical costs.Source: Health Affairs, Vol. 28, pg. 822

If at first youdon’t succeed…’Tis the season for New Year’sresolutions to improve ourhealth behavior. Many of us startthe year with the best of intentions,only to become discouraged and giveup within a few weeks or even days.The key is to keep trying — mostchanges in health behavior takeseveral attempts before they stick.The following steps can increaseyour chances for success:

1. Set realistic, small, short-termgoals, including a start date.

2.Ask for support from familyand friends.

3.Make a plan to support thebehavior you want to change.If you smoke after eating, takea walk instead; if you lack energywhen you get home, take sneakersto work and walk before youget home.

4.Consider formal help — get smok-ing cessation medication, sign upfor a weight control program,join an aerobics class or a bicycleor walking club.

5.Keep a log of your progress.

6.Reward yourself — use positiveself-talk and promise yourselfsomething you enjoy when yousucceed. Celebrate your accom-plishments —even those that maynot impress the uninformed —1st day, 1st week, 1st month, etc.

7.Expect setbacks — forgive your-self and plan ahead for how toget back on track.

Keep trying with your NewYear’sresolutions and use these tips to helpyou stay on the path to success.

William J. Mayer, MD, MPHMedical Editor

Do you have a subject you wouldlike the doctor to discuss? E-mailDocTalk@HopeHealth.com.

POWER TO THE PATIENT

The information in this publication is meant tocomplement the advice of your health-care providers, notto replace it. Before making any major changes in your

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

© 2010 by the Hope Heart Institute, Seattle, WA• Institute Founder: Lester R. Sauvage, MD

• Material may not be used without permission.• For subscription information, or reprint permission,contact: Hope Health, 350 East Michigan Avenue,Suite 225, Kalamazoo, MI 49007-3853 U.S.A.

• Phone: (269) 343-0770 • E-mail: info@HopeHealth.com• Website: HopeHealth.com

Printed with soybean ink. Please recycle.

Medical Editor: William Mayer, MD, MPHManaging Editor: Kate BartonMedical Advisory Board: Victor J. Barry, DDS• Renee Belfor, RD • Kenneth Holtyn, MS• Robert H. Knopp, MD • Gary B. Kushner, SPHR, CBP• Scott Musial, BS, MS, RPh • Vicki Rackner, MD,FACS • Lester R. Sauvage, MD •Wallace Wilkins, PhD

For more information, visit HopeHealth.com

F I S C A L F I T N E S S

© HHI 5

Mind gamesThe next time you’re frustrated bya difficult word on a crosswordpuzzle, remind yourself that it’sgood exercise for your brain.

Activities that give your mind a work-out can help slow the mental declineassociated with Alzheimer’s disease.

Reading,writing, playing board orcard games, playing music, and takingpart in group discussions are otherexercises that help keep your brainin shape.Source: Neurology, Vol. 73, pg. 356

Understandingzero-percentfinancingZero-percent financing,sometimes called 100%financing, allows buyers topurchase “big ticket” itemslike cars, computers, andfurniture with no-interestloans for the entire termof the loan.

Although it may be the best option for some consumers, hereare some things to evaluate when you’re considering a zero-percent loan:

• Zero-percent financing loans are usually shorter term,24 to 36 months instead of 60 months,which means themonthly payments will be considerably higher.

• Most zero-percent financing loans require a flawlesscredit history (a minimum credit rating score of 750) andoften apply only to certain styles or models.

• The cost of an item may actually be higher if you purchaseon zero -percent financing, because many merchants will raisethe price to make up for lost financing charges.This will alsomean there is no room to negotiate on price.

• Some merchants will require you to put a zero-percentloan on their credit card.

• Manufacturers’ rebates may offer more cost savings thanthe zero-percent financing option.

Before taking on any loan, take a look at your income, expenses,and debts and be sure you can afford monthly payments withoutputting too much strain on your budget.Sources: Better Business Bureau; Seattle Metropolitan Credit Union

Anxious about goingto the dentist?These tips may help relieveyour fears:

Schedule appointments for a timewhen you’re less likely to be rushedor under pressure — like early in themorning or after work.

Tell the dentist and dental staff aboutyour concerns.They may be able toadapt treatment to make you morecomfortable.

If the sound of the drill bothers you,bring a portable music device sothat you can listen to soothing tunes.Some offices offer this amenity, socall ahead to ask if it’s available.

If your dentist doesn’t offer eyeprotection,wear sunglasses toprotect your eyes.Source:American Dental Association

Take it to the bankJust one pint of blood can saveup to three lives. Your donationhelps victims of auto and burnaccidents, as well as cancer patients,organ-transplant recipients, andpremature babies.

To donate blood you must be atleast 16 years old,weigh a minimumof 110 pounds, and be in basicgood health.

To learn how to host a blood driveat your work, school, or church, or tolocate a blood bank in your area, goto www.aabb.org.Source:American Association of Blood Banks

MotivationIf you’re trying to lose weightbut counting calories and carbsdoesn’t work for you, imagine theextra weight wearing down on yourknees and adding extra stress toyour joints.

Pushing away from the table, alongwith regular exercise, can helpprevent and relieve osteoarthritis.Source: Health Monitor, Vol. 1, No. 3, pg. 21

Snip-its!

stress lessthe whole yousafety

6

Top 10 safety featuresto look for in a car1. High crash test scores.The National Highway TrafficSafety Administrationhttp://www.nhtsa.dot.gov/and the Insurance Institutefor Highway Safetyhttp://www.iihs.org/rate how different vehiclesfare in collisions.

2. Electronic Stability Control(ESC). Helps drivers stay incontrol of a car duringextremely tight turns andslippery conditions.

3. Side Air Bags. Protect thehead and chest during side-impact crashes.

4. Properly-fitting seat belts.The lap belt should rest on theupper thighs and the shoulderbelt across the chest.

5. Electronic Seat BeltWarning System to remindyou to buckle up.

6. Front Air Bags to keepoccupants from hitting thewindshield in a crash. Reminder— always place children under12 in the back seat to preventfront air bag injuries.

7. Tire Pressure MonitoringSystem (TPMS). Uses a dash-board light to signal when oneor more tires needs air.

8. Heavy vehicle weight willprotect you more in a crash.

9. Anti-lock Braking System(ABS). Allows for shorterstopping distances and bettercontrol on slick roads.

10. Rear Parking Sensors. Sounda warning to let a driver knowthe car is getting too closeto anything (including smallchildren and pets) out of thedriver’s sight lines.

Sources: Buying A Safer Car 2009, Publishedby the National Highway Traffic SafetyAdministration;Top 10 Safety Features,http://www.edmunds.com

PROBLEM SOLVING

How to handle criticismA positive way to deal with criticism from a boss or co-workeris to view the criticism as important information that will helpyou do your job better — not as a personal attack.

Try to separate your ego from the situation and see the criticism asan opportunity to work together to develop a plan that will improvethings rather than seeing yourself as a victim.

Make an effort to understand the reasons behind co-workers’ difficultbehavior. If they generally act in a reasonable manner, they may bereacting to stress overload in their own lives.Source:American Psychological Association

AIDS FOR DAILY LIVINGSimple ways tomake life easierThese inexpensive items can helpthe elderly and other people withphysical limitations maintain theirindependence:

• Kitchen tools that make it easierto open cans and bottles, peelpotatoes, and cut and dice foods

• “Reachers” or pincer-liketools for those who have aweak grasp or limited mobility

• Levers instead of doorknobsto eliminate a twisting wrist motion

• Bathing benches and handheldshowers; liquid soap dispensers

• Elevated toilet seats

• Pill crushers for those who havedifficulty swallowing medication

• Talking clocks, wristwatches, andcalculators for people with poor vision

• Button loopers and zipper pulls for dressing

• Elastic shoelaces

• Specialized dinnerware to enable eating withone hand

• Single-lever faucets for kitchen and bath

• Touchtone telephones with large numbers, speaker or hands-freetelephones, and telecommunication devices for the deaf

For more information on products and technologies that can help peoplemaintain their independence, go to The National Institute on Disability andRehabilitation ResearchWebsite at http://www.abledata.com/.Source:Aging Parents and Common Sense, published by The National Alliancefor Caregiving, www.caregiving.org/pubs

7

looking forward

❝

❝JanuaryHealth Observances

GlaucomaAwarenessMore than half of the peoplewho have glaucoma don’tknow they have it, becauseit usually has no earlysymptoms — yet it is thesecond leading cause of blind-ness. The American Academyof Ophthalmology recommendsthat everyone without symptomsof eye disease get a baselinescreening for glaucoma at age 40.Anyone at high risk for glaucoma,including people of African,Asian, or Spanish descent andpeople with a family history ofglaucoma, should have a compre-hensive eye exam with dilatedeyes at least every two to fouryears prior to age 40 to screenfor glaucoma. People withdiabetes should have compre-hensive eye exams every year.www.preventblindness.org;www.geteyesmart.org

Birth DefectsPreventionNearly 50% of all pregnanciesin the U.S. are unplanned.That’s why all women whocould get pregnant shouldtake a daily multivitamincontaining 400 mcg of folicacid to help prevent birth defectsof the brain and spine,which candevelop before some womeneven know they are pregnant.Learn more at www.nbdpn.org.

Radon ActionThe surgeon general and theEnvironmental ProtectionAgency recommend that allhomes be tested for radon.Contact your state radon officeor visit www.epa.gov/radon/radontest.html to learn more.

A natural radioactive gas that youcan’t see, smell, or taste, radon isthe leading cause of lung canceramong nonsmokers and thesecond leading cause of lungcancer overall.

MEDICATION SAFETY

Avoiding food and drug interactionsAlcohol and certain foods can alter the way your body responds tosome common medications.

Take the time to carefully read all labels on prescription and non-prescriptionmedications.Your doctor or pharmacist will also be able to tell you aboutpossible food and alcohol interactions, or other medications that you aretaking that may interact with a new medication. Even if you don’t drinkalcohol, remember that over-the-counter cough and cold medicines, as wellas mouthwashes,may contain alcohol.

TYPE OF MEDICATION POSSIBLE ALCOHOL INTERACTION

Sleeping aids Dizziness or prolonged drowsiness

Antibiotics Nausea, vomiting, and headaches

Diabetes medicines May lower blood sugar to a dangerous level

Anticoagulants May increase the risk of bleeding

Allergy medications May increase side effects like dry mouth,dizziness, and drowsiness

TYPE OF MEDICATION POSSIBLE FOOD INTERACTIONS

Antibiotics Dairy products and even antacids may reducethe absorption. Allow two hours between takingmedications and drinking milk or eating yogurtor cheese.

Anticoagulants Green leafy vegetables like spinach may decrease theeffectiveness and increase the potential for blood clots.

High blood pressure, Grapefruit and grapefruit juice can increasecholesterol and seizure the amount of medication in your bloodmedications and cause more side effects as a result.

Sources: National Institute on Alcohol Abuse and Alcoholism; Food and Drug Administration; Universityof Cincinnati Center for Aging with Dignity; Northwest Health, Group Health Cooperative, Fall 2008

ONLINE

Organizing your personalhealth recordsOnline Personal Health Records (PHRs)store your data in a secure environ-ment and allow you to access yourinformation anywhere at any timewith an Internet connection.

PHRs may also let you share your recordwith a loved one or your health-careprovider,with your permission.

Before selecting a PHR, review its privacy and security policies. The AmericanHealth Information Management Association at www.myphr.com can helpyou get started.You can also check with health-care providers, insurers, andemployers to see if they offer PHRs as a service.Source:American Heart Association

HEALTH LETTER© HHI

❝ Don’t put the key tohappiness in someoneelse’s pocket — keep itin your own.”

— Unknown

❝ Consider the postagestamp, my son. It securessuccess through its abilityto stick to one thing till itgets there.”

— Josh Billings

❝ Horse sense is what ahorse has that keeps himfrom betting on people.”

— W.C. Fields

❝ You can’t leave afootprint that lasts ifyou’re always walkingon tiptoe.”

— Marion C. Blakey

❝ That money talksI’ll not deny,I heard it once:It said,‘Goodbye.’”

— Richard Armour

weight control body, mind, & soul

7 ways to helpchildren and teens1. Learn about healthy portion

sizes. Parents frequently feedtheir kids too much withouteven realizing it.

2. Gradually substitute health-ier foods for less healthyones. Instead of ice cream,try low-fat frozen yogurt;mixsugary cereal with plain.

3. Limit television and com-puter time and introduceyour children to fun ways toget moving.

4. Let your doctor tell yourchild he or she needs tolose weight, so you won’tbe the “bad guy.”

5. Focus on your child’s health,not appearance, so he or shewon’t feel criticized.

6. Be a good role model bymaking healthy eating choicesand getting regular exercise.

7. Make changes as an entirefamily so an overweight childwon’t feel singled out.

Source: Dr. Susan’s Kids-OnlyWeight Loss Guide;The Parent’s Action Plan for Success, by Dr. SusanS. Bartell, Parent Positive Press

OUCH!

Home care for minorcuts and scrapes• Use cool

water anda soft washcloth withsoap to cleanthe wound.Stronger cleansingsolutions (likehydrogen perox-ide) can irritatethe wound.

• To stop bleed-ing, apply gentlepressure with aclean cloth orgauze. Call thedoctor if bleedingdoesn’t stop within10 minutes. If a wound is on thearm or leg, raising it above yourheart will help slow the bleeding.

• Leave the wound uncovered toheal, unless it is in a place whereit can get dirty (such as a hand)or will be irritated by clothing(like a knee).

• Antibiotic ointments can speedhealing, but most minor cuts andscrapes will heal without them.

Source:American Academy of Family Physicians,www.familydoctor.org

This electronic newsletter contains copyrighted property of The Hope Heart Institute and is intended for thesole use of individual newsletter subscribers. It is a violation of federal copyright law to photocopyor otherwise distribute electronic copies of this newsletter without prior written permission of Hope.