What’s Inside...• Vital veggies Page 2

• What moves you? Page 3

• Healthy Snip-its Page 4

• How to get angry withouthurting yourself or others Page 6

• Tips to prepare for baby Page 7

• Word of the day Page 8

VOL. 30, NO. 11 NOVEMBER 2010

© HHI

IS THE “D”WORD MAKING YOU OVEREAT?

How to rethink yourapproach toweight controlMany experts think that the anxiety created by traditional dieting —rigidly counting calories, carbs, and fat — actually contributes toovereating and the vicious cycle of losing and regaining weight.

“Conscious eating” (or intuitive eating as it is sometimes called) may be a morelasting approach to weight control.The goal is to respond to your body’s physi-cal signals and pay attention to emotional reasons that make you want to eat.

Check in with your body and make sure you’re really hungry before you eat.Then ask yourself these questions:What am I in the mood to eat? Do I wanta crunchy, chewy, soft, or liquid texture? Do I want something sweet, salty,bitter, or spicy? Do I want hot or cold food?

Once you decide what you want, take a few bites and then wait a while.If you’re not satisfied, put the food down and get something else. Settlingfor something you’re not really hungry for may trigger you to eat one thingafter another.

Eat slowly. Every few bites check in with your body and stop when you feelfull. Conscious eating is not a free pass to overindulge, but it may give youa more peaceful and lasting way to overcome overeating.Source:The Spirit and Science of Holistic Health, by Jon Robison and Karen Carrier;AuthorHouse

3 secretsto happinessHappiness is different for every-one, but the Harvard Study ofAdult Development that beganin 1937 found that men whowere most satisfied with theirlives well into their 80s hadthese things in common:

1. A healthy sense of humor anda passion for a cause largerthan yourself.

2. The acceptance that life has itsups and downs.

3. Strong and meaningfulrelationships with familyand friends.

“The only things that really matterin life are your relationships to otherpeople,”notes psychiatrist GeorgeVaillant, the study’s lead author.

see page 8...

Germfighting

Promoting Optimal Health, Quality of Life, and Operational Readiness

MONT HLY PREVENTION NEWSLETTERSemper Fit

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Roasted Brussels

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2© HHI

VitalveggiesLoad up on vitamin Cwith cruciferousvegetablesFrom broccoli to turnips, thefamily of cruciferous vegetablesis one of the best sources ofvitamin C in the produce section.In fact, an average serving of broccolihas more than double the amount ofvitamin C found in an orange or halfof a grapefruit.

The distinctive cross-shaped flowerson cruciferous vegetables explaintheir name, which is derived fromthe Latin word for cross. In additionto high levels of vitamin C, they area good source of fiber, vitamin A, andbeta-carotene.

Vitamin C boosts the immune systemand helps the body absorb iron andbuild strong muscles, bones, andteeth.The recommended minimumdaily intake of vitamin C for adults is90 mg for men, 75 mg for women.Since smoking depletes vitamin C,smokers should aim for an additional35 mg per day until they quit.

An easy and delicious Thanksgivin

g side dish Get yourmoney’sworthEnjoy fresh vegetables assoon as possible, since theylose vitamin C and othernutrients if stored too long.

Roast, steam, sauté, or stir-fryvegetables to preserve the mostfood value. Important nutrientsleach out into the water whenthey are boiled.

Here’s how someof the more popularcruciferous vegetablesstack up:

Vegetable Mg Vitamin C CaloriesBok Choy1 cup cooked; a staple in stir-fries 44 20

Broccoli1 cup cooked; enjoy steamed or raw 116 50

Brussels Sprouts½ cup (4 sprouts); best roasted 48 30

Cabbage1 cup raw; great in salads 52 20

Cauliflower½ cup raw; a stand in for chips in dips 25 12

Collard Greens1 cup cooked; similar to spinach 22 50

Kale1 cup cookedCurly, peppery leaves; best steamed 53 36

Kohlrabi1 cup rawTender young bulbs have the best flavor 89 48

Mustard Greens1 cup cooked; serve like spinach 36 20

Turnips1 cup cooked; add to soups and stews 18 66

Sources: Ohio State University; Nutrition Conceptsand Controversies, Ninth Edition, by Frances Sizerand EleanorWhitney, PhD, RD

3

get movingWHATMOVES YOU?

Stay motivated by choosingactivities that you enjoyDo you like to socialize andhave fun?• Join a walking club or play a round

of golf with friends.

• Take an aerobics, boot camp, orspinning class.

• Go dancing, skating, or bowling.

Would you prefer to go solo?• Solitary walking, jogging, or

swimming will protect your peaceand quiet.

Are you a self-starter and wantto have control?• Use your willpower to train on

a treadmill, a stationary bike, orlift weights.

Do you enjoy mental focus?• Racquet sports, downhill skiing,

martial arts, yoga, and Pilates requireconcentration and discipline.

Are you goal oriented?• Plan to run in a race or book a

fitness vacation that requires youto be in shape.

• Challenge yourself with distance,time, and weight goals.

Do you want excitement, spon-taneity, or surprises?• Mountain biking, outdoor hiking,

and cross country skiing areunpredictable and fun.

Is technology your idea ofa good time?• Computer fitness games played

on your TV screen will get you offthe couch.

Do you have a strong work ethic?• Rake leaves, spread bark, wash and

wax your car, paint a room, cleanhouse at a brisk pace.

A bird’s eyeview of fitnessBird watching can add anelement of fun and educationto an everyday walk. There’sno need to travel to the woods —your neighborhood or local parkis probably home to severaldifferent species.

With a pair of binoculars, a fieldguide, and a notebook to keeptrack of your sightings, an after-noon stroll can become anadventure for the entire family.

Good resources for “birders”include The Audubon Societyat www.audubon.org andBird Watcher’s Digest atwww.birdwatchersdigest.com

Taichi Gentle on the jointsand great for strength and toningIf you’ve watched groups ofpeople doing tai chi in publicplaces you’ve probably beenmesmerized by its flowing,gentle movements.

You may be surprised to learn,however, that this centuries-oldpractice can strengthen and tonemuscles, tendons, and joints. Otherbenefits include improved bal-ance, coordination, and flexibility.Clinical studies have discoveredthat tai chi may also lower blood

pressure and heart rate and reducepain for people with osteoarthritisof the knee. The postures can evenbe adapted for sitting positions.

Tai chi is typically done witha group of people led by anexperienced instructor. Manycommunity centers and healthclubs offer classes. Information isalso available at www.arthritis.orgor www.acefitness.org.Sources:The American Council on Exercise;The Arthritis Foundation

POWER TO THE PATIENT Research menus onthe webFind “guilt free” fast food by doingan internet search of menus fornutritional information.Most fast food and franchise restaurantWebsites list calorie, carbohydrate, andfat content of their menus’ items.If you already have a healthy selectionin mind before you go, it will be easierto ignore the high fat, high calorietemptations.

4

HealthySTimelyWellness News & Ideas

Air freshenerTo clear stubborn odors in yourmicrowave, fill a microwave-safebowl half full of water and adda handful of chopped lemon orlime rind or a tablespoon ofvanilla extract. Heat the water untilit boils.The heat and moisture fromthe boiling water also remove loosesplatters stuck to the inside of themicrowave, making it easier to clean.A word of caution: Let the watercool for at least 15 minutes beforeremoving the bowl.Source:All New Hints from Heloise,Perigree Trade, www.heloise.com

Foggy notionsMost people know not touse their high beams whendriving in thick fog, but it’salso important to lower yourspeed by 10% to 20% belowthe posted limit.

In addition to reduced visibility,fog can create a perceptualillusion that makes everything,from other cars to the landscape,appear to be moving slowerthan is actually the case.

When participants in one studywatched films of a car movingdown a street with and withoutsimulated fog, they routinelythought the car in the fog wasmoving more slowly. In realitythey were both moving at thesame speed.Sources: Perception, Vol. 37, pg. 1269;University of Queensland, Australia

Kids & cartsFor safety’s sake, considerputting young children ina stroller, wagon, or frontpack rather than a shoppingcart when you’re at thesupermarket.

Most kids get excited at theprospect of going for a ride, butshopping cart accidents sendmore than 23,000 children toemergency rooms every year.

If you do allow your child to ridein a cart make sure he or she sitsin the seat and use the harness orsafety belt. Other precautions totake: avoid putting infant seats inthe cart, always stay with it, andresist the urge to let an olderchild push the cart whena younger child is in the seat.Source:American Academy of Pediatrics

Fighting the CommonCold and Flu:Myths and ScienceIt’s cold and flu season —a time when many patientsspend dear dollars on reme-dies and preventives such aselderberry, garlic, vitamin E,and selenium — none of whichhave been shown to work.Unfortunately, there are nocomplementary and alternativemedicines with solid science sup-porting their ability to prevent ortreat colds or flu.Yet, there is someresearch suggesting a benefit from:

• Echinacea — may help treatcolds in adults, although threeU.S. government-funded studieshave found that Echinacea doesnot help prevent or treat colds.

• Vitamin C — no studies havebeen done in children, butresearch suggests vitamin Csupplements may help treatcolds in adults.

• Zinc — several studies suggesttaking 70 mg per day of zinc inlozenges can help shorten colds.

What are the most effective stepsyou can take to fight colds and flu?

1. Frequent hand washing withsoap and water or an alcohol-based hand gel.

2. Keep your hands away fromyour eyes, nose, and mouth.

3. For a cold, consider taking vita-min C supplements and zincacetate lozenges (70 mg daily)until symptoms improve.

4. Get a flu vaccine.Source: National Center for Complementaryand Alternative Medicine

William J. Mayer, MD, MPHMedical EditorDo you have a subject you wouldlike the doctor to discuss? E-mailDocTalk@HopeHealth.com.

Smart Living

Make a touch football game,a family 5k walk, a bike

ride, or some other physicalactivity part of your

Thanksgiving traditions.

The information in this publication is meantto complement the advice of your health-careproviders, not to replace it. Before making anymajor 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.comPrinted with soybean ink. Please recycle.

Medical Editor: William Mayer, MD, MPHManaging Editor: Kate BartonMedical 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• Lester R. Sauvage, MD •WallaceWilkins, PhD

For more information, visit HopeHealth.com

© HHI

Meditation for painmanagementPeople who routinely practicemeditation may be better ableto manage chronic pain,according to a report in thejournal Pain.

In one study where participantswere frequently zapped in the armwith a laser, those who were long-term meditators anticipated thepain less and found the pain lessunpleasant than non-meditators.

Meditation helps train the brain tostay focused on the present ratherthan anticipating future negativeevents, which may explain whythe long-term meditators had anadvantage over non-meditators.

The participants in the study usedvarious types of meditation butthey all included the practice ofmindfulness, which emphasizesstaying sharply focused on what ishappening in the present moment.Source: Pain, Vol. 150, pg. 380

5

If you have diabetes,check your feet daily

for stray cuts, blisters,or sores, and treat

them early.

Snip-its! ❝

❝NovemberHealth Observances

Help forwomen runnerswith knee painHip-strengthening exercisesthat can be done at home mayhelp reduce or eliminate acommon type of knee painin female runners.

PFP (patellofemoral pain) is causedwhen bones and soft tissue in theknee do not align properly whenrunning. It typically doesn’t occurat the start of the run, but once thepain begins it gets increasinglyworse, and then disappears whenrunning stops.

In a six week study of womenwith PFP, those who did single legsquats and resistance band exercisestwice a week reported less painthan those who did not practicethe hip-strengthening routines.Sources:American College of Sports Medicine;University of Indiana

Diabetes AwarenessIf you have elevated bloodglucose levels known as“pre-diabetes,” losing as littleas 10 –15 pounds if you’reoverweight and gettingregular exercise can makea huge difference in prevent-ing or delaying full blowntype 2 diabetes.

Talk to your doctor about dia-betes screening that would beappropriate for you. Screeningis recommended for all adultsat age 45, but earlier screeningis recommended for overweightadults who have a family historyof diabetes or have other riskfactors such as high bloodpressure or high cholesterol.

The Great AmericanSmokeoutThursday, November 18People who use free phoneservices like 1-800-QUIT-NOW or online sites likewww.lungusa.org can doubletheir chances to successfullyquit smoking.

National FlossingDayFriday, November 26Children can start flossingwhen they have two teeththat begin to touch. TheAmerican Dental Association’sanimated video that teaches kidsthe ins and outs of proper floss-ing can be viewed atwww.ada.org.

Smart Living

Hidden saltTo cut back on salt, carefullyread the labels on pre-mixedseasonings as well as allprocessed foods. Although they’remade with herbs, many commonseasonings have high amounts ofsodium or MSG, even though theydon’t sound salty. These includelemon pepper, fajita seasoning,Thaiseasoning, herb chicken seasoning,and meat tenderizer.

Limiting sodium, salt, or MSG inthe diet can help reduce highblood pressure.Source:American Dietetic Association

the whole you

6

Get angry withouthurting yourself—or othersIt’s perfectly normal to become angry, even furious, on occasion.But how you handle anger can affect your family life, your job, even yourhealth. Helpful strategies for dealing with anger include:

• Be aware of what makes you angry and try to avoid those triggers.Don’t blame the person or event that triggers your anger. Focus on howyou can short-circuit the way you turn the triggering event into anger.

• Think about why you’re angry. If you blow up at a minor event, thecause of your anger might be something else.

• Problem solve: Make a plan to work on the problem that made you angry,whether it’s work stress or a difficult relationship.

• Communicate. Unexpressed and unresolved anger can lead to depression,so it’s important to communicate your feelings.Talk about specific actionsor circumstances rather than attacking someone. Name-calling or fingerpointing rarely ends a disagreement.

• Learn strategies that can help change your perspective. If you getangry at a driver who cuts you off consider that perhaps they had animportant appointment and had to get to an exit.

Letting goIn his most recent book, Faith, Hope & Healing, Inspiring LessonsLearned from People Living with Cancer, Dr. Bernie Siegel illustratesmeaningful ways people can help their loved ones deal with thechallenges of fighting a serious illness.

When someone you know is battling a disease like cancer it’s easy tomake the disease — and not the relationship — the center of your lives.One woman whose husband had melanoma shared that the more shetried to help her husband the more he withdrew.When a friend men-tioned that cancer was her husband’s disease and he had the right tohandle it the way he wanted to, she stopped peppering him with ques-tions about treatments and checkups. By severing the relationship withcancer she was able to focus on her husband and enjoy the time theyspent together.

NOTE TO SELF. . .

You’re nevertoo busy to takea time outPlace a sticky note with a oneword reminder like “breathe”in places where your dailyroutine takes place, such asthe bathroom mirror, thedashboard of your car, oryour computer monitor.

When you see the note stop fora few seconds, remind yourselfto pay attention to your bodyand your breathing, and bethankful you’re alive.Source: Calming your Anxious Mind; HowMindfulness and Compassion Can Free Youfrom Anxiety, Fear and Panic, by JeffreyBrantley, MD

Healthy communication:“I get frustrated

when that happens,”is much less

threatening than“How could you do that?”

Smart Living

❝❝

7

fiscal fitnessTHAT LITTLE BUNDLE OF JOY:

both pricelessand priceyTips to prepare for babyIf you’re expecting, expect a quarter-million-dollar baby. The U.S.Department of Agriculture estimates that a family will spend an average of$11,000 to $23,000 per year for the first 17 years of a child’s life.

Financial stress doesn’t have to be part of your pregnancy experience.Here are some tips on how to prepare for baby.

• Set your number: Select the amount of money that you and your partnerare comfortable allocating to the start-up “stuff” for baby. If you must havethe $2,000 crib and it fits within your “number,” buy it — and enjoy it!Spend less on something you care less about.

• Wait for the gifts! Resist the temptation to buy too much, especiallyclothes, before a shower.

• Buy used — or borrow. Consignment stores are generally overflowingwith baby clothes and equipment.And passing down equipment that wasoutgrown quickly is almost a rite of passage for new parents. Let yourfriends know you’re open to borrowing.

• Prepare for maternity leave if you’re employed. Start saving as soon asyou know you’re expecting — and practice living on one income. If you oryour partner want one of you to stay home permanently but aren’t sure youcan afford it, use the worksheet from www.jeanchatzky.com. Chatzky isthe financial editor for NBC’s “Today Show.”

• Prepare for returningto work. Day care may beyour biggest expense. Funda flexible spending accountwith pre-tax dollars and usethat money to pay forlicensed day care.

Sources: www.newparentfinances.com;www.getrichslowly.org

TOOLBOX:The First-Year Baby Costs Calculator at www.babycenter.com saysthat based on a survey of more than 1,000 new parents your baby’s firstyear will cost you $10,158.The calculator lets you change selections tocustomize the tool for yourself, including such factors as whether you’llbe paying for regular child care.

Money is the oppositeof the weather.

Nobody talks about it,but everybody doessomething about it.

Are you aspendster?Take a look at that junkdrawer or all the stuff in thegarage. Think how much moneyyou've spent over the years onthings you didn't need. OUCH!

Did you know that the averageU.S. consumer spends $300 permonth on meals prepared athome and $225 per montheating out?

It's painful to think about, butyou'll learn you're not alone. Infact, there's now a place you cango to confess your spending sinsin complete privacy. Go towww.Spendster.org — a brain-child of the National Endowmentfor Financial Education (NEFE).

Cameron Huddleston, contribut-ing editor at Kiplinger, says thisabout Spendster, "You get suckedin because the videos are laugh-out-loud funny. But the stories onSpendster.org aren't just enter-taining. They make you evaluateyour own spending decisions."

It's a light-hearted look at whatwe can learn from our moneymistakes — and well worth thetime. Conquer the Spendsterwithin yourself and be enter-tained at the same time.Sources: www.NEFE.org; www.Spendster.org

© HHI

take care body, mind, & soul

Germ fighting tipsthat may surprise you• Take your shoes off and put

them on a rack or in a closetnearest the door where youenter the house. Germs, aller-gens, and other contaminantscollect on shoes and can betracked throughout your house.

• Keep your toothbrush andtoothpaste in the medicinecabinet. Flushing the toiletdisperses microbes as far awayas six feet, and many of themcollect in the bathroom sink.

• Avoid putting your purse onthe kitchen counter or on anysurface where food is preparedor eaten. Researchers havefound that purse bottoms cancontain more than 10,000bacteria per square inch.

• Use the end stalls in publicbathrooms.The middle stallsharbor the most bacteria.

• Frequently clean your cell phoneand your hands-free headphonesor blue tooth with an alcoholswab to remove bacteria.

Source: University of Arizona

Word of the day…The advice to “learn a word a day”may do more than improve yourvocabulary. It may also help keepyour brain sharp.

You can start today with neurogenesis,the process that allows the brain toregenerate nerve cells throughout life.

Learning new words or doing anyactivity that is mentally challengingstimulates neurogenesis. Pick anunfamiliar word out of the newspaperevery day, put it on an index cardand drill yourself.You can also havea word e-mailed to you daily throughwww.Dictionary.Reference.com/wordoftheday.

Other activities that will give yourbrain a workout include readinghistory books, learning chess, ormemorizing poems.Source:The Longevity Prescription:The 8 Proven Keys toa Long, Healthy Life, by Robert N. Butler, MD Avery Press

❝ Hard work neverkilled anyone. But whytake a chance?”

— Edgar Bergen

❝ If you’re scared justholler and you’ll find itain’t so lonesome out there.”

— Joe Sugden,baseball player

❝ Pessimists calculatethe odds. Optimists believethey can overcome them.”

— Ted Koppel

❝ At least half of theexercise I get every daycomes from jumping toconclusions.”

— Bruce Dexter,journalist

❝ It’s what you learnafter you know it all thatcounts.”

— John Wooden

HEALTH LETTER

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