TAKE TIME OFF LINE FOR YOUR CHILD’S WELL-BEING

GET WET FOR FITNESS

NATURAL WAYS TO EXFOLIATE SKIN

INFORMATION FOR A HEALTHY LIFESTYLE TODAY

JUL/AUG 2016

fast & healthy foods for busy families

2 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

ask theEXPERT

fyi: Kids now spend

up to seven hours a day consuming

electronic media.

In today’s wired world, toddlers have traded toys for tablets. The digital revolution has taken over so quickly,

health experts don’t fully understand the impact on children’s bodies and brains. But they’ve started to see some troublesome trends. For instance:

■ The rise of the “shut-up toy.” Kids are frequently given smartphones and tablets to distract them during daily errands or travel. This could rob children of the chance to learn proper behavior. Later on, they might lack internal tools for calming themselves down.

■ The decline of play. When kids learn to scroll and click instead of build and climb, they might not develop motor skills. And they’ll miss out on unstructured time that inspires imagination and creativity.

■ Texting and typing instead of talking. Young children need two-way communication to build

language skills. They can’t learn from one-way video—or from parents so distracted by their phones they don’t have conversations with their kids.

Of course, technology can be used for good, too. Communicating with faraway family members by video can teach language and cement relationships. And families who play video games or use educational apps together can bond and learn.

Healthy families strike a balance by spending time unplugged each day. Some ideas: Declare mealtimes and other family gatherings tech-free. Make time to play together outside. Ban devices from bedrooms—charge them overnight instead. The whole family will eat better, sleep better and enjoy each other’s company.

Looking for a pediatrician? Visit www.lomalindakids.org.

TAKE TIME OFF LINE FOR YOUR CHILD’S WELL-BEING

How can I incorporate more quality time with my family?

A: Spending quality time with family is important to strengthen bonds, it helps develop children’s confidence and sense of security, and it is good for your emotional health. Building family bonds takes effort and it is a continual investment. The rewards of this investment will come back in deeper bonds and connections between family members.

What quality time means may vary depending on your family. It may mean playing a card game together, pulling out the board games, going on a walk or a bike ride together or having an in-depth conversation at the dinner table. Spending quality time together with family doesn’t have to be costly. Be creative and have fun thinking of different ways to spend time together and make memories!

Jennifer Weniger, Ph.D., is a licensed psychologist and marriage and family therapist. For more information or for a free assessment, please call 909-558-9275 or visit us on the web at www.llubmc.org.

facebook.com/LLUHealth

In some cases, exfoliating can even reduce the appearance of fine lines and wrinkles.

What’s more, you don’t have to visit a dermatologist’s office or use a strong chemical to do it. Add one of these natural exfoliating options to your skin care routine:

■ Packaged scrubs. Sure, some contain harsh or synthetic compounds, such as polyethylene beads or aluminum oxide. But others feature ingredients straight from Mother Nature, including ground fruit pits. Check labels for details.

■ Oatmeal. Unlike drying, irritating chemical peels, colloidal oatmeal—made by grinding and boiling oats—moisturizes as it improves skin’s appearance.

BENEATH THE SURFACE: NATURAL WAYS TO EXFOLIATE SKINWhen skin cells die, they often cling to your face, clogging pores. Fortunately, there’s a fix. Exfoliation lifts away dull skin that’s past its prime, leaving a smooth, fresh finish underneath.

■ Washcloth. Sometimes you don’t need any products at all to smooth your skin. Just massage gently with a washcloth instead. Special cleansing cloths, some premoistened and some that lather with water, are also available.

Because at-home options aren’t as hard on your skin as treatments you’d get in a doctor’s office, you can safely use them on a regular basis. Exactly how often you should exfoliate depends on your skin type. If you have thick, oily skin, you might want to slough off dead cells daily. But if your face tends toward the dry side, stick to once or twice a week.

1-877-LLUMC-4U ❮❮ lluhealth.org ❮❮ 3

FACIAL TREATMENTTo learn more about options for a beautiful complexion, make an appointment with Loma Linda University Health Care’s ENT Facial Plastic Surgery Center: 909-651-FACE.

4 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

Quick tips to keep you healthy!LIVE it! Let us support your journey to

wellness! Tune into our online health

show at www.liveitlomalinda.org.

fast & healthy foods for busy familiesYour family’s schedule is jam-packed. Between shuttling the kids from sports practice to band rehearsal to driver’s ed, some days you don’t have time to take a breath—let alone cook three square meals. Fortunately, making sure your children eat well doesn’t have to take a lot of time.

The best way to help kids eat well is to serve healthy options at every meal and snack. When they fill up on nutritious foods, they’ll have less room for unhealthy

options. Children need to eat a variety of healthy foods, including:

■ Fat-free or low-fat dairy products ■ Fruits and vegetables ■ Beans and eggs ■ Whole grains

Follow these tips for quick and nutritious meals and snacks your kids will love.

grab-and-go snacksToday’s kids eat nearly three snacks each day. Try these ideas to make them healthy:

■ Make your own trail mix so that you can ensure the ingredients are healthy. Buy bulk unsalted nuts, dried fruits and cereals; mix together one big batch; and measure out single servings into ziplock bags. Or provide the ingredients and let your kids make their own mix.

■ Measure out single servings of dry cereal into ziplock bags.

■ Place pieces of fruit on a skewer for a fruit kabob that kids can eat in the car. Or use raw vegetables for a veggie kabob.

■ Nuts make a crunchy alternative to chips and crackers. Serve unsalted walnuts, almonds or sunflower seeds.

■ Pop a big batch of air-popped popcorn. Sprinkle it with salt-free seasoning and place individual servings in plastic ziplock bags.

■ Slice up fruits and vegetables and place them in sandwich bags for kids to grab when they’re on the go. Apples, bananas, carrots, celery, oranges and pears are good options.

■ Stock your fridge with low-fat string cheese and fat-free or low-fat yogurt to help your kids get enough calcium and protein.

facebook.com/llumc ❮❮ 1-877-LLUMC-4U ❮❮ lluhealth.org ❮❮ 5

recipe

smart swapsIt doesn’t take any extra time to buy and serve these healthy swaps:

■ Choose low-sugar cereals or cereals in which the sugar comes from dried fruit.

■ Go for whole grains. Serve whole-grain pasta instead of white pasta, for example. If your kids don’t like whole wheat bread, look for “white” whole wheat bread. Make sure whole grains are the first or second item on the ingredients list.

■ Satisfy your kids’ sweet tooth with fruit instead of cake and cookies. Baked apples or pears, frozen bananas or grapes, and frozen 100-percent juice pops can feel like a treat, too.

■ Use healthy oils in your cooking. The American Heart Association recommends canola, corn, olive and sesame oils.

quick mealsChildren consume about 125 extra calories when they eat fast food. Try these fast at-home meal ideas when you’re tempted to hit the drive-through:

■ Blend up a smoothie. All you need is ice, milk or yogurt (fat-free or low fat) and fruit. Bananas, berries and peaches are good fruits for smoothies.

■ Soups, stews and casseroles make great leftovers. Double the recipe and freeze the extras for a fast meal later that week.

■ Whip up a one-pan stir-fry with lots of vegetables. Use vegetable stock or a small amount of oil for flavor. You’ll save on time because you won’t have to preheat the oven or do a lot of dishes.

RED PEPPER FRITTATA

INGREDIENTS2 tsp. olive oil, divided½ cup chopped celery2 garlic cloves, minced2 red bell peppers, chopped½ cup chopped onions½ tsp. dried oregano1 tbsp. grated

Parmesan Cheese1 tbsp. chopped fresh

flat-leaf parsley2 cups egg substitute

DIRECTIONSIn a large ovenproof frying pan over medium heat, warm 1 teaspoon oil. Add the celery, garlic, red peppers and onions; cook, stirring frequently, four to five minutes or until tender. Remove from heat and set aside. In a large bowl, lightly whisk together the egg substitute, parsley and oregano. Stir in the vegetable mixture. In the same frying pan over medium heat, warm the remaining 1 teaspoon oil. Add the egg mixture and cook until brown around the edges. Cover the pan and reduce heat to low. Cook for three to four minutes, or until the eggs are set. Meanwhile, preheat the broiler. Sprinkle the frittata with the Parmesan. Place the pan about 5 inches from the heat and broil for one to two minutes, or until golden brown. Cut into wedges and serve.

NUTRITION FACTSServes four. Each serving provides: Calories 120, Total fat 3 g, Cholesterol 0 mg, Sodium 280 mg, Carbohydrate 9 g, Fiber 2 g.

LUNCHBOX GIVEAWAY!Send a lunch to school so that you control the contents, and save your child time in the lunch line. Call for a free lunchbox at 1-877-LLUMC-4U.

FOOD FACTSFrom fruits and veggies to brand-name products, search our Nutrition Facts database to learn the nutritional value of common foods. Visit our Health Library at www.lomalindahealth.org and click on“Nutrition & General Wellness.”

■ Lentils: Boil or simmer these pulses into a soup, stew, salad or curry. Besides protein, they serve up plenty of fiber, folate, iron and zinc.

■ Nuts: Crack them open whole or spread them as butters. One serving—about an ounce of whole nuts, or 2 tablespoons of nut butters—provides between 4 and 7 grams of protein.

■ Protein powders: These easy-to-use products blend simply into smoothies and shakes. Some products, such as whey protein, contain dairy. Others, such as pea protein, come directly from plants.

■ Whole grains: You probably classify them as carbs rather than protein sources. But some whole grains, including farro and wheat berries, offer as much as 11 grams of protein per cup.

To set your daily protein target, multiply your body weight by 0.4 grams. For instance, if you weigh 150 pounds, you’ll need about 60 grams to meet your needs.

Don’t think you need animal products to ensure you eat enough protein. In fact, plant sources of protein come packed with other nutrients, like fiber and vitamins, and contain less fat and cholesterol.

While some vegetarians include protein-rich eggs and dairy in their diets, even those who follow a vegan diet can easily meet their protein goals. Animal-free choices include:

■ Soy foods: Many soy products aim to mimic the flavors of meats. Others, such as cultured tempeh, have a taste all their own.

■ Beans: White, black, kidney or chickpea—with so many varieties, you’re bound to find a legume you love.

6 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

Protein builds powerful muscles, boosts bones and

improves skin and hair.

POWER UP WITH PLANT-BASED PROTEINS

JUL/AUG 2016

For more information on all classes and programs, call

1-877-LLUMC-4U.

7

facebook.com/LLUHealth

EVENTS

SWIM-N-CINEMA—MOVIES ON THE POOL DECK June 30—Big Hero 6July 14—ZootopiaJuly 28—Elf: Christmas in July!August 11—Tarzan

EVENING OF WELLNESS AT THE REDLANDS BOWLJuly 19

BABY BRUNCHJuly 24 10 a.m. to noon

CLASSES/PROGRAMS

BIRTH AND BEYOND EDUCATION CLASSES• Preparing for Childbirth• Breastfeeding Basics• And more!

CANCER COOKING CLASSESCall for dates and times.Cooking demonstrations for cancer patients, their families and employees of Loma Linda.

CARDIAC AND PULMONARY REHABILITATIONCovered by most insurance.

DIABETES SELF-MANAGEMENT EDUCATION CLASS Call to register.Five-session program recognized by the American Diabetes Association.

DRAYSON CENTER WELLNESS CLINIC, THE FULL PLATE DIETLose weight with the healthiest diet on the planet!

LEAN CHOICESOnce a week. Call for dates and times. Lean Choices is a 12-week lifestyle education group encounter that features informal discussions 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.

NUTRITION TALKSSecond Thursday of each month, noon Cancer Center Conference Room, Schuman Pavilion Level AInformation for cancer patients and interested parties on nutrition as part of risk reduction, healthy foods, weight management and more.

THE POWER OF CHOICE FOR HEALTH, WELL-BEING AND LONGEVITYCall for dates and times.Learn how choices play a role in health.

PRENATAL CLASSSecond Monday of each month, 5:30 to 7 p.m.English and Spanish classes providing information for a safe and healthy pregnancy.

SICKLE CELL EDUCATION SERIES ADULT GROUP MEETINGSecond Thursday of each month, 6:30 to 8:30 p.m.

FREE WEIGHT-LOSS SURGERY SEMINARSFor dates and registration, visit www.lomalindaweightloss.org.

SUPPORT GROUPS

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.

ALWAYS IN MY HEART• Second 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.

LIVER SUPPORT GROUPFirst Friday of each month,noon to 1:30 p.m.

DIABETES SUPPORT GROUPFirst Tuesday of each month, 6:15 to 7:30 p.m.Diabetes experts provide educational and resource information each month.

HEAD AND TRAUMATIC SPINAL CORD INJURY SUPPORT GROUPFourth Monday of each month, 6 to 7:30 p.m.Survivors or family members welcome.

HEART TRANSPLANT ADULT SUPPORT GROUP Third Sunday of each month, 2 to 4 p.m.Information for pretransplant, posttransplant 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.

MENDED HEARTSFourth Friday of each month, 1:30 to 3 p.m. Loma Linda University Heart and Surgical HospitalFor all heart patients and their families.

METABOLIC AND BARIATRIC SURGERY SUPPORT GROUPSecond Monday of each month, 6:30 to 7:30 p.m.Tom & Vi Zapara Rehabilitation Pavilion

WOMEN’S CANCER SUPPORT GROUPTuesdays, 6 to 8 p.m.For women with all types of cancer. Family and friends are welcome.

BEHAVIORAL MEDICINE CENTER

CHRONIC PAIN AND MEDICATION DEPENDENCY PROGRAMA 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 that the individual can reclaim his or her life through hope, healing and serenity.

CENTER FOR HEALTH PROMOTION

COMPREHENSIVE WELLNESS EVALUATIONSAn in-depth evaluation of your health and wellness followed by targeted interventions.

INTERNATIONAL TRAVEL CLINICWednesdays Walk-in, 1:30 to 4 p.m.International travel vaccinations.

WEIGHT ORIENTATIONReview several treatment options for weight loss.

1-877-LLUMC-4U ❮❮ lluhealth.org

Nonprofit Org.U.S. Postage

PAIDLoma Linda University

Medical Center

Loma Linda University Medical Center11234 Anderson St.Loma Linda, CA 92354-2804

Postmaster: Please deliver between June 13 and 17.

A Healthy Tomorrow is published by Loma Linda University Health to provide general health information. It is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2016. All rights reserved. Printed in the U.S.A.

Dr. Richard Hart President Loma Linda University Health

Rachelle BussellSenior Vice President of Advancement

Heather ValentineEditor-in-Chief

Shaina ShiehManaging Editor

DIVE INTO WATER FITNESSLoma Linda University Drayson Center has aquatics programs for the whole family. Register by visiting drayson.llu.edu or by calling 909-558-4975.

125 lb. 160 lb. 200 lb.

Canoeing 170 218 273

Kayaking 338 432 540

Swimming (casual pace) 341 436 545

Swimming (vigorous pace) 468 604 759

Water aerobics 227 291 364

Beach volleyball 455 582 727

White-water rafting 284 364 455

kayaking

water aerobics

Activity

BUILD A HEALTHIER BODY IN THE WATER Want to have fun and get a great workout? Just add water. Whether you’re swimming, paddling or rafting, exercising in water is a wonderful way to burn calories, increase your heart rate and prevent disease. In fact, many people prefer water-based activities to exercising on land. You may even find you can do certain water sports longer because they put less stress on your joints than exercises performed on the ground.

TRAIN LIKE A CHAMP Estimate your calories burned per hour based on your weight.

splish-splash! Printed on Recyclable Paper. Developed by StayWell. 964M