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INSIDE THIS ISSUE:Be Fit ................................1

Self-Care Corner ..............2

Medical News ..................3

Healthy Eating ................4

Health Tips ......................6

Family Life ......................7

Medical News ..................8 Letter®

IN THE GREENOF HEALTH

Get green to feel great.Just 5 minutes of exercisein a park, working in abackyard garden, or

walking on a nature trailor other green space, willbenefit your mentalhealth, according to astudy in the journal

Environmental Science &Technology. This type of“green” exercise—orphysical activity in

nature—improves yoursense of well-being.

Green areas with waterare even better.

You don’t have to lose weight,gain strength, or boost hearthealth to get the great benefits ofexercise. Just the simple act ofexercising can help you feel betterand look better, according to aUniversity of Florida studypublished in the Journal of HealthPsychology. The researchersfound that exercise buffed up theway people see their bodiesregardless of the actual benefits.

Kathleen Martin Ginis, professorat Canada’s McMaster Universityand exercise expert, praised theresearch. “This is an importantstudy because it shows that doingvirtually any type of exercise, on aregular basis, can help people feelbetter about their bodies,” shesaid. “With such a large segmentof the population dissatisfied withtheir physiques, it’s encouraging toknow that even short, frequentbouts of lower intensity exercisecan improve body image.”

Exerciseimprovesbody image

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SELF-CARE CORNER

{Note: Many topics like the one on this page are contained in a medical self-care guide, such as Healthier atHome®, Health at Home®, and HealthyLife® Self-Care Guide, and/or addressed by a nurse advice line. They serveas excellent resources. If you have a self-care guide and/or access to a nurse advice line, use it whenever you areunsure about what to do for symptoms and health issues you are experiencing. They can help you make betterdecisions about when to seek professional assistance and when you can treat yourself at home using self-care.}

Hospital survival kitPatients who take part in decisions about their own healthcare are more likely to get better faster. As a patient, you canmake your stay in a hospital a better experience by being anactive, involved, and informed member of your health careteam. Follow this advice from Dr. Judith Black, MedicalDirector for Highmark Senior Markets:

Before you go to the hospital—1. Choose a health partner, usually a friend or relative, who

will work with you to understand and plan your care.2. Take care of your personal chores.3. Arrange transportation.4. Make a list of all your medications.5. Make a list of key health information.6. Prepare a living will or health care proxy. You can check

with your doctor, attorney, or health insurance companyfor information on how to complete the one that is legalin the state you live in.

7. Find out about your share of the cost of services from yourhealth insurance company. Make payment arrangements.

8. Pack your bag.9. Plan for your return home.10. Ask questions and learn as much as you can ahead of

time about what to expect during your hospital stay.

During your hospital stay—1. Understand procedures that are being performed on you.2. Identify yourself often by giving your name and showing

your wristband to all staff members.3. Ask a health partner to stay with you.4. Help prevent infections by washing your hands

often (and ask others to wash their hands).5. Eat right and drink plenty of fluids.6. Help prevent medication errors by keeping

the list of your medications handy.7. Ask for help if needed.8. Keep active.9. Listen to your body and let your doctor and

nurse know how you feel. Follow yourdoctor’s advice about resuming your usualschedule of activities.

10. Speak up if something doesn’tfeel right.

After your stay or when you are discharged—1. Understand what to do when you get home.2. Schedule your follow-up appointment.3. Make a list of all your medications and compare any new

medications to the labels of medications that you currentlytake at home.

4. Talk to your doctor if you feel you’re being discharged too soon.5. Look into at-home services.6. Identify and arrange for follow-up care at another facility if

needed.7. Arrange for transportation.8. Make payment arrangements.9. Fill out any evaluations provided by the hospital.10. Renew your lifestyle by improving your eating

habits, exercising, and continuing healthy habits.

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What youmight needto know inthe age ofhealth carereform

MEDICAL NEWS

Welcome to a new age of health care.Prepare yourself for major changes inthe way you buy coverage for care andreceive care.

Leslie Michelson, chairman and CEOof Private Health Management (aspecialized medical care provider), hasdrawn upon his experience in the healthcare industry to create his top 10 tipsfor managing your health care:1. Insist on being an active participant

in your health care. It is crucial thatyou fully understand the nature ofany health issues you face. Makesure your doctor fully explains yourtest results and treatment options.

2. Be smart about using your doctor’stime. Simple cold? Meet with thephysician assistant or nursepractitioner. A more significantmedical issue or concern? See thedoctor.

3. Evaluate how well your currentdoctors will be able to treat yougoing forward. Will you be able togain access to the doctor in a timelymanner? Are you seeing a doctorwho is right for your life stage?

4. Choose a doctor aligned with a tophospital. If you suddenly needhospital care, a top-level teachinghospital will nearly always be able tooffer the most advanced treatments.

5. Consider the “What If ” scenario. Ifyou need to see a specialist, willyour doctor be able to identify“best-of-best specialists” withoutregard to hospital, medical groupaffiliation, or geography?

6. Plan for the worst. Carry with you alist of all drugs you are taking,including the dosage and timing, ona card in your wallet. Include anyallergies and the name and phonenumber of your doctor.

7. Have all scans (MRI, CT, otherimaging) and biopsies read by morethan one doctor. Depending on thetest, 5–25% of all scans and testsare misread.

8. Use only one pharmacy. If you areprescribed a drug that mightnegatively interact with a drug you’realready taking, your pharmacist willcatch it. This is vitally important ifyou see more than one doctor.

9. Make sure your doctors talk to eachother. Up to 70% of medical errorsin the U.S. are due in part tocommunication mistakes.

10. Use common sense. Question thequestionable. Get explanations. Livea healthier lifestyle.

Best bets at the farmers’ marketsBuy your fruits and vegetables locally, but know thatsome may contain more pesticides than others.

The Environmental Working Group has found thatpeople who eat 5 fruits and vegetables a day fromtheir “dirty dozen” list consume an average of 10pesticides a day. Those who eat from the 15 leastcontaminated conventionally-grown fruits andvegetables eat fewer than 2 pesticides daily.

The study was based on data from nearly 96,000 testsfor pesticide residue in produce collected by theDepartment of Agriculture and the FDA.

Rinsing reduces but does not eliminate pesticides.Peeling helps, but valuable nutrients are in the skinand lost if peeled. EWG recommends you eat avaried diet, rinse your fruits and veggies, and buyorganic when possible.

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HEALTHY EATING

Fast food:quicker, cheaper, easier (now healthier)When grab-and-go fits your lifestyle, you can eat healthier on the run if you pay attention when ordering:

Pizza: Ask for less cheese. Choose low-fat toppingssuch as onions, mushrooms, green peppers, tomatoes,and other vegetables. Also, blot the pizza with a papernapkin to soak up some of the fat from the cheese.

Hamburgers: A single,plain meat patty withoutthe cheese and sauces is thebest choice. Ask for extralettuce, tomatoes, andonions. Substitute a saladfor fries.

The Dirty DozenCelery Bell peppersPeaches SpinachStrawberries KaleApples CherriesBlueberries PotatoesNectarines Grapes (imported)

Better Choices (lower pesticide levels)Onions CabbageAvocado EggplantSweet corn CantaloupePineapple WatermelonMangos GrapefruitSweet peas Sweet potatoAsparagus Honeydew melonKiwi

Meat, chicken, and fish: Look for items that areroasted, grilled, baked, or broiled. Avoid meats thatare breaded or fried. If the dish you order comeswith a heavy sauce, such as gravy, ask for it on theside and use just a small amount.

Salads: Avoid high-fat items, such as dressing,bacon bits, and shredded cheese. Choose lettuceand assorted vegetables to make up most ofyour salad. Select low-fat or fat-free saladdressings, vinegar, or lemon juice when available.Don’t use the whole packet of dressing.

Desserts: Choose low-fat frozen yogurt, fruitices, sorbets, and sherbets.

Source: National Institutes of Health

Sandwiches: Order the junior or child-size lean roastbeef, turkey, or chicken breast, or lean ham. Ask forlettuce, tomatoes, and other vegetables instead ofbacon, cheese, or mayo. Select whole grain breads.

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Featured Recipe:Zucchini browniesWhen your garden starts yielding sizable zucchini or you find these marvelous and versatile vegetables at yourfarmers’ markets, try this version of a family favorite for your picnics. Zucchini and applesauce make thesebrownies a healthier version. With the addition of nuts and whole-grain flour, each brownie has 4 grams ofdietary fiber—something you don’t usually see in brownies.

Ingredients1 3/4 cups whole-wheat flour1 teaspoon sea salt1 teaspoon baking soda1/2 cup cocoa2 large eggs2 cups grated zucchini3/4 cup maple syrup1/2 cup applesauce2 teaspoons vanilla1/2 cup chopped walnuts (optional)

Directions Preheat oven to 350 degrees F. Grease and flour a 9 x 13 pan. In a small bowl, whisk together the dry ingredients.In a medium bowl, mix together the remaining wet ingredients and beat well for 2 to 3 minutes. Slowly stir inthe dry ingredients and stir until blended. Stir in walnuts, if you like.

Place into the prepared pan and bake for 25 minutes or until a toothpick comes out clean.

Serves 12. Per serving: 175 calories, 5 g fat, 6 g protein, 32 g carbohydrate, 4 g dietary fiber, 275 mg sodium

Used with permission from Patty James, MS, and Elson Haas, MD, authors of More Vegetables, Please! Over100 Easy & Delicious Recipes for Eating Healthy Foods Each & Every Day (www.PattyJames.com).

Energy barsHere’s some truth behind the fancy packaging. Another name for “energy”is “calorie,” and most energy bars are more like candy bars than nutritioussnacks.

The first ingredient is usually refined flour (not whole grain), then sugar,sugar, and more sugar, disguised as corn syrup, molasses, honey and more,according to Susan Burke March, MS, CDE, author of Making WeightControl Second Nature: Living Thin Naturally.If you want longer-term energy, grab a cup of 100-calorie yogurt and stirin a cup of crunchy low-sugar cereal. Or make a fresh-fruit smoothie withnonfat yogurt, nonfat milk and berries, or pack a tuna sandwich on wholewheat with an orange.

HEALTHY EATING

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HEALTH TIPSSigns ofgumdiseaseRed, swollen, andbleeding gums are animportant sign ofperiodontal (gum)disease. If you noticebleeding whilebrushing or flossing,or when eating certainfoods, you shouldschedule a visit withyour dentist to bechecked forperiodontal disease.Studies have shownthat gum disease cancause tooth loss andmay contribute toother diseases,including heart diseaseand diabetes. It isimportant that youbegin treatingperiodontal disease assoon as possible, saysthe AmericanAcademy ofPeriodontology.

Heel painDo you spend most of your day on your feet? Have you started anew exercise routine? If so, chances are you may be among themillions of Americans suffering from heel pain, according to theexperts at the American College of Foot and Ankle Surgeons.

Heel pain can have many different causes with the mostcommon being plantar fasciitis. That’s an inflammationof the band of tissue (plantar fascia) that extendsfrom the heel to the toes. Without proper shoes,you can put a lot of stress and strain on theligaments in the foot.

The good news is heel pain is treatable.Early treatment for heel pain includeslimiting activities, changing to bettersupportive shoes, taking anti-inflammatory medication, and simplestretching exercises. New types ofsurgery can be considered if nothingelse works.

Ups and downs of bipolar disorderPeople with bipolar disorder may experience severe moodchanges. Researchers estimate that 6 million Americanadults may be affected with dramatic mood swings.

If you have bipolar disorder, get treatment and stick with it. The NationalInstitutes of Health recommends the following:* Talk to your doctor about your treatment.* Stay on your medication.* Keep a routine for eating and sleeping.* Get enough sleep.* Learn to recognize your mood swings.* Ask a friend or relative to help you stick with your treatment.* Be patient. Improvement takes time.* Chart your moods to help figure out what triggers episodes and how

medications are working.* If you’re thinking about hurting yourself, call a doctor, 911, or go to the

emergency room. You can also call a toll-free suicide prevention line:(800) 273-TALK (273-8255).

* If you’re with someone in crisis, don’t leave that person alone.

Talk with your doctor atthe first signs of heel pain.Find out more athttp://foothealthfacts.org

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FAMILY LIFE8 ways to teach kids about money“Kids are surprisingly aware of what’sgoing on in the world,” says EricTyson, author of Personal Financefor Dummies. “And if they don’tknow that times are a little bittough and that Mom and Dadhave to watch their spending, it’stime to tell them. Sheltering kidsfrom financial realities doesthem no favors.” Indeed, theopposite is true, says Tyson.A good grasp of personalfinance is one of themost valuable life skillsa person can have. Tysonoffers the followinghelpful hints:1. Tell them thetruth. Kids areperceptive. If you’vebeen acting anxiousand on edge lately,they’ve noticed. Rather thanlet them wonder why Momand Dad are working somuch lately or constantlytalking about money, explain(on their level) what’s going on in thefamily’s financial world.

2. Explain to them how much thingscost. Some parents are surprised tofind out that their kids don’t have avery good grasp on what things cost.Take them on a “money tour”around the house. For example, kidsmight not understand that hot watercosts more than cold water, or thatbumping up the heat results inhigher power bills—so they can playa part in reducing costs.

3. Realize that kids learn what theylive. You—Mom and Dad—are yourkids’ most influential teachers. Whenyou ring up a load of credit carddebt, take out huge mortgages or carloans, and fail to save anything, that’swhat your kids come to see asnormal. If your financial habits arepoor, overhaul them now.

4. An allowance is a great teachingtool. You don’t have to break childlabor laws to find great ways to helpyour kids earn their allowances.Don’t just hand money to them. “Agreat time to start is when your kidsreach the 5-to-7 age range,” saysTyson. “Start them on somehousehold chores, and explain tothem that they will be paid for theirwork.” He recommends paying 50cents to $1 per year of age.

5. Start them saving and investingearly. After they start earningallowances, Tyson recommends thatchildren reserve about one-third oftheir weekly take for savings. As theyaccumulate more significant savingsover time, you can introduce theconcept of investing.

6. Find entertaining ways to teachgood money habits. For youngerkids, Tyson recommends age-appropriate books like TheBerenstain Bears Get the Gimmies.For late-elementary-school-aged kids,the adventure story in Quest for thePillars of Wealth by J.J. Pritchard.And play board games likeMonopoly and Life.

7. Teach them how to shop wisely.Your kids will see you makedecisions based on what the familyneeds, watch you use coupons whenpossible, and observe how you pay.

8. Encourage older kids to get a job.Depending on age, your child mightdo yard work for neighbors or offerbabysitting services. Kids can learnabout working, earning, saving, andinvesting money.

Prevent vitamin meltdown

Copyright 2010, American Institute forPreventive Medicine. All rights reserved.

30445 Northwestern Hwy., Ste . 350Farmington Hills, MI 48334

248.539.1800 • aipm@healthylife.comwww.HealthyLife.com

I BRAKE FORNO ONE

Bumper stickers can be funnyor make a statement about a

cause. But bumper stickers canalso signal that you’re behindan aggressive driver. ColoradoState University psychologistsstudied drivers with stickersand messages on their cars.

The study was published in theJournal of Applied Social

Psychology. Bumper stickersare territorial markers, the

researchers said. The driver isusing the car to defendterritory. Just know that if

you’re close enough to read thebumper messages, just be gladyou’re behind the car whosedrivers in the study tended totailgate, flash lights, or block

other drivers.

You’ve heard that you should not storemedications in the bathroom. Here’s why.High humidity present in bathrooms and inkitchens could be breaking down the vitaminsand health supplements stored in thoserooms, even if the lids are on tight, a PurdueUniversity study shows. The humidity getsinto the bottles as they are opened and startsto dissolve the substances inside. Then theylose their value.

Food science professor, Lisa Mauer,explains that kitchen salt, sugar, andsome powdered drink mixes sometimesclump. That’s exactly what can happenwith your vitamins. The moisturebegins to dissolve the pills.

If you see liquid in vitamin containers,or brown spots, especially on children’svitamins, throw them out.

Best advice: Keep allsupplements and

medications away fromwarm, humidenvironments.