OCTOBER — An opportunity toreduce stress… for goodOrganize your life. Use schedules and to-do lists. When you know what you have todo and when, things are less likely to sneak up on you.

Create. Find an activity to express your imagination, resourcefulness, etc. Take photographs, paint, do woodwork, repurpose furniture, whatever.

Take time-outs. Break away frombeing connected. Put down thesmartphone and make a datewith yourself. Go for a walk.Read a book (an actualbook, with actual paperpages to flip). Meditate.

Open your mind to new possibilities. Is there some-thing you’d like to change but

haven’t? Do something about it —whether it’s mending (or ending) arelationship or breaking a bad habit.

Balance. Check in with yourself regularly(say once a month) to make sure one area of

your life isn’t occupying too much time or energy at the expense of other areas.

Engage with others. Not everyone is an extrovert, buthave at least a few close relationships with others —people to talk to, do things with, and be there for you.

Rest. Don’t cheat yourself out of the benefits that come from getting seven to eight hours of sleep every day.

”

“When you find yourself stressed, ask yourself one question:

Will this matter in five years from now? If yes, then do something about the situation.

If no, then let it go.

— Catherine Pulsifer

187939 10.12

SPC Wellness has started the new Health ManagementResources program. SPCemployees now have the opportunity to meet with a registered dietitian, diabeteseducator, and/or personal trainer directly on campus.Telephonic and off-campusopportunities to meet with anurse advocate, Health SavingsAccount coach, and mentalwellness sponsor are also nowmore easily available.

These certified coaches areaccessible to assist employees in reaching their personal goals.They will work with employeesindividually and confidentiallyto provide these dedicated services.

These valuable resources are available for free to all SPC employees. Aetna, the college’s health insuranceprovider, has subsidized the cost of this program. Check the SPC Wellness website,www.spcollege.edu/wellness,for more details.

New HealthManagementResourcesProgram

Wellness WorksSteve Malla, Wellness Coordinator • 727-341-3083 • malla.steven@spcollege.edu

www.spcollege.edu/wellness

Find more health andwellness information

and tools online. Scan with your

smartphone.

Vol. 32 • No. 10 October 2012

OuterAisle Fresh

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• 1/3 cup rolled oats • 1 cup nonfat milk • 1/3 cup pumpkin puree • 1 Tbsp.

pumpkin pie spice (cinnamon, ginger, lemon peel, nutmeg, cloves, cardamom)

• 1 tsp. vanilla extract Optional to

pping ideas: 1 Tbsp. chopped pec

ans • 1 Tbsp.

pure maple syrup • Crumbled graham cracker Directions: In a medium pot, heat

oats and milk over medium heat. When mixture comes to a low boil, reduce heat to

medium-low; add pumpkin. Heat and stir for 5 to 7 minutes. Add spice and vanilla;

stir frequently for another 5 to 7 minutes. Pour into a bowl; add toppings, if

desired. Serves 1. Per serving: 236 calories, 3 g fat (1 g saturated fat), 5 mg

cholesterol, 399 mg sodium, 40 g carbohydrates, 9 g fiber, 14 g protein (nutritional

information for basic recipe; toppings not included)

Spice up seasoning staplesIf your idea of adding flavor to vegetables involves salt, pepper, andbutter, try branching out. Using herbsand spices can take a vegetable dishfrom ordinary to extraordinary withlittle, if any, extra effort. And your vegetables will be healthier, too.

Herbs: (fresh or dried)— Be carefulnot to overdo it on dried herbs. Theyare more concentrated than the freshform and can easily overpower veg-etable flavor.

• Oregano • Basil • Parsley• Thyme • Rosemary • Chervil• Tarragon • Coriander • Cumin• Dill • Ginger • Lemongrass• Garlic (Technically it’s not anherb; it’s a vegetable like an onion.)

Spices:• Cinnamon • Nutmeg• Cloves • Turmeric • Curry

Dessert for Breakfast? Sure. Try Pumpkin Pie Oatmeal

© HHI

The electrifying power of potassiumPotassium helps all cells, tissues, and organs in your body to work the way they should. But that’s not all; potassium is also an elec-trolyte and conducts electricity in your body, along with sodium, chloride, calcium, and magnesium. Potassium is crucial for your heart and plays a key role in muscle contraction.

Potassium sources:• Bananas • Citrus juices (such as orange juice) • Avocados • Cantaloupes • Tomatoes • Potatoes • Lima beans • Dairy products • Chickenand other meats • Some fish (such as salmon, cod, and flounder)

Potassium can also be found in multi-vitamins; however, most people don’t need supplements. People taking blood pressure medications and people withkidney problems should be careful about taking in too much potassium. Checkwith your doctor if this may apply to you.

Sources: University of Maryland Medical Center; Institute of Medicine

For downloadable Print-and-Post tips on pairing vegetables and herbs andstorage secrets to keep fall produce fresh,go to Oct.HopeHealth.com

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A bump on the heador a brain injury? If you or your child gets bonked onthe head while playing ball, don’t just shrug it off and head back intothe game. Make sure you or yourchild doesn’t have a concussion.

A concussion is a head injury thatchanges how the brain normallyworks. A concussion is caused by a bump, blow, or jolt to the head.

Be on the lookout for:• Difficulty thinking clearly, concentrating, or remembering

• Feeling sluggish, hazy, foggy, or groggy

• Headache or “pressure” in head• Nausea or vomiting• Balance problems or dizziness• Fatigue or feeling tired• Blurry or double vision• Sensitivity to light or noise• Numbness or tingling• Not “feeling right”• Feeling irritable, sad, nervous, or more emotional than usual

What you should do for a concussion• Get medical attention immedi-ately. A health-care professionalexperienced in evaluating a concus-sion can determine how serious theconcussion is and when it’s safe toreturn to normal activities, includingphysical activity.

• Take time to get better. A brainneeds time to heal. Limit activities.Exercise or activities involvingtremendous concentration, such asstudying, working on the computer, or playing video games, may causeconcussion symptoms to reappear or get worse.

Source: Centers for Disease Control and Prevention

Get MovingActive at any sizeBeing overweight can make exercising more challenging, but if you’re using extrapounds as an excuse not to get moving, tell yourself, “I can do it. I will do it.” Getting-started pointers• Invest in quality athletic shoes with arch support and cushioning.

• Wear comfortable clothing.

• Include strength training; but to benefit your overall fitness and your heart, combine strength training with aerobic training (walking, swimming, or aqua aerobics).

• Avoid high-impact exercise when start-ing out. Jumping and running can put pres-sure on joints and could cause pain in the

joints or supporting tissue. Work up to higher impact movement once you’re stronger and your body is used to exercise.

Consult with your health-care provider before starting any new exercise program.

1. Some weight —Opt for a weight vest instead of wrist or ankle weights, which can change your normal movements and increase risk of injury. A vest centers the added weight.

2. Speed —Take normal or even smaller steps than usual and focus on quick turnover. Remember to keep your elbows bent at 90-degree angles and relax your shoulders while pumping your arms.

3. Incline —Find some hills if you’re an outside walker. Bump up theincline on a treadmill if you’re an indoor exerciser.

4. Intervals —Instead of a steady pace, alternate between quicker and slower speeds.

5. Poles —Nordic walking uses poles to engage all major muscle groups. Recent studies by the Cooper Institute showed Nordic walking burned more calories, increased oxygen consumption, and can be up to 46% more efficient than normal walking.

5ways to rev up awalking workout

TheWhole You

4 © HHI

PhysicalHealthDon’t get hooked on hookahsHookahs (aka water pipes) are used to smoke special, flavored tobacco —apple, mint, cherry, chocolate, coconut,licorice, cappuccino, or watermelon toname just a few. Don’t let the sweet flavor fool you into thinking it’s saferthan cigarette smoking.

A study done by the World HealthOrganization showed one hookah session of just a few hours can deliveras much smoke into the lungs as 100cigarettes.

Hookah smokers get more smoke thancigarette smokers.

• Cigarette smoke is uncomfortablyhot if you inhale it deeply, so mostsmokers don’t.

• Hookah smoke has been cooled byits passage through water, and it takes a hard inhalation to pull the smokethrough the pipe. The result: coolersmoke going farther into your lungs.Add to that the length of a typicalhookah session, and the result is con-siderably more smoke deposited deepinto the lungs.

Finally, it’s common for a hookah pipeto be passed around a group — mouthto mouth. If one person has a cold orherpes, everyone in the group is at risk.

Source: Peggy Spencer, MD

The lowdownon hair lossBalding is not usually caused by a disease. Most people canblame it on aging, heredity, and changes in testosterone. However, if you have sudden physical or emotional stress, you may notice hair coming out in handfuls while you shampoo, comb, or run your hands through your hair.

Hair shedding is usually temporary, and hair eventually returns.

Call your doctor if you:• Lose hair rapidly or at an early age (for example, in your teens or 20s)

• Have any pain or itching with the hair loss

• Lose hair in an unusual pattern

• Have a scalp that’s red, scaly, or otherwise abnormal

• Are a woman and have acne, facial hair, or an abnormal menstrual cycle

Swab your cheek. Save a life.Every four minutes, someone in the United States is diagnosed with a blood cancer such as leukemia or lymphoma. Every 10 minutes, someone dies of ablood cancer. Often, the only chance a patient has to live is to receive a marrow transplant.

You can be a hero and save a person’s life — by becoming a marrow donor.

The first step is to register with Be The Match Registry®. All it takes is a simpleswab of the inside of your cheek to collect some DNA. For more information on the registry or to sign up, go to www.SWABplusDNA.org.

Source: National Marrow Donor Program

• Are a woman and have male pattern baldness

• Have bald spots on your beard or eyebrows

• Have been gaining weight or have muscle weakness, intolerance to cold temperatures, or fatigue

Source: MedlinePlus.gov

!To prevent backaches while raking leaves, don’t stand in one place when you rake.

Move your feet and legs as you rake to minimize bending and

twisting your back.

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TheWhole YouEmotionalHealth

Many factors play into sibling squabbles.• Competing for parents’ attention and love.Kids often don’t want to share parents with anyone— particularly a brother or sister.

• Personalities • Mutual or differing interests

• Ages • Amount of time they spend with oneanother and with parents

To raise kids without raising your bloodpressure:• Be fair. • Don’t compare children.

• Discourage tattling. • Encourage childrento work out their differences themselves.

• Be impartial with sibling conflicts. Don’t show a preference for one child or another.

• Create guidelines about how children can disagree and resolve conflicts. • When you mustscold or punish, do it with the child alone in aquiet, private place.

• Hold regular family meetings. Allow familymembers to express thoughts and feelings.

• Stay calm and soft spoken to help reduce tensions.

Source: www.healthychildren.org

Am not! Are too! MOM!Tattling, tackling, teasing,and taking one another’stoys — sibling rivalry canbe frustrating for parents,

but it’s totally normal (if that’s any comfort).

The jealousy and frictionbetween brothers and

sisters is just part of growing up.

Going back to schoolwhen you’re all grown upWhether you earned a degree yearsago and want to expand your knowl-edge or never attended college andnow wish you had, it’s never too lateto go back to school.

You’ll need to figure out:Your major — Some careers requirespecific majors, while other profes-sions aren’t as particular.

Where you will go• Will you take classes on campus? If so, you probably need to find a school close to home. Ifthere are no schools in your area, is completing a degree online possible?

• What’s the school’s reputation?Is the school accredited in your field of study?

Time — Balancing work, family, andschool means every minute counts.

• Consider the school’s location.How much time will you need justto get to and from classes?

• Look into class schedules. Canyou take night or weekend classes so you can continue working? How will this affect your family life?

• Think about how much timeyou’ll need to study. Can you work full-time and still get good grades?

Fiscal Fitness

© HHI6

Put it in reverse?Reverse mortgages are complex loans secured by a home. • You receive payments from the lenders — either all at once or over time — based on the house’s value at the time of the loan.

• As you receive payments, the amount gets added to your loan balance.

• The lender charges interest on the outstanding balance. Even if you stop receiving payments, the loan balance continues to grow because of interest.

To qualify for a reverse mortgage, you must:• Be a homeowner at least 62 years old.

• Use the home as your primary residence.

• Have either no current mortgage or a mortgage balance low enough that you can pay it off with funds from the reverse mortgage.

Reverse mortgages come with both interest and fees charged over the life of the loan and upfront costs due at closing. Unless you make escrow payments to your lender, you’re still responsible for paying property taxes and insurance when they come due.

In most cases, you must consult with a qualified, independent housing counselor before getting a reverse mortgage.

To find a housing counselor, you may call the U.S. Department of Housing and Urban Development at (800) 569-4287.

Source: The Comptroller of the Currency, Administrator of National Banks

Getting back on trackIf you’re digging out of a difficult situation that left you with sizabledebt, emptied your emergency fund,or shrank your savings account, youneed to pay off the debt or replenishyour rainy-day fund. But how?

1. Write down and tally all expensesso you know how much you spent during the emergency situation.

2. Label the extra expenses as “debt to self.”

3. Take the “debt to self” total anddivide by 12 to figure out whether youcan pay off the debt (if you used yourcredit card) or replenish your emer-gency fund in a year’s time.

4. If you can handle the monthly payment, add it to your budget andbegin paying it. If you can pay more, do it.

5. If you can’t pay it back within a year, what monthly payment is realis-tic? Could you modify your budget to cut expenses in other areas so that you can use that money to pay off the debt or rebuild the fund?

Debit Card vs. Credit Card

Debit cards are becoming more widelyused as an alternative to credit cards.There are advantages and disadvantagesfor each card type.

• Debit cards are useful for routine andsmall purchases, but not so much formajor purchases or buying items online.

• Credit cards can be handy for buyingthings when your bank account balanceis low or to take advantage of a no-interest grace period.

For more specifics on advantages and disadvan-tages of using debit and credit cards, go toOct.HopeHealth.com

7

Issue Insight

TOOL BOXYour Source for

Cool Tools &Resources

Scan with your smartphone

find us onFacebook

Find more health and wellness information and toolsonline by logging onto Oct.HopeHealth.com.

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

Here are links you’ll find at Oct.HopeHealth.com:• A podcast on understanding concussions• A downloadable tip sheet on pairingvegetables and herbs

• A downloadable chart on storing vegetables• A downloadable tip sheet on the advantages and disadvantages of debit and credit cards

www.facebook.com/HopeHealthToolbox

Here are a few dos and don’ts to keep in mind if you’d like to help a co-worker, friend, or loved one who is battling the disease.

Do• Admit you might not know just what to say. Let the person know you’re there for her or him nonetheless. Say you’re willing to do anything needed, evenif it’s just listening.

• Ask about family and activities — anything that brings the person joy.

• Invite the person to lunch, a funny movie, or to go shopping.

• Talk about the cancer with her or him (if the person wants). Follow the person’s lead.You’ll be able to tell in no time what she or he needs by simply listening.

Don’t• Tell the person you know someone who just died or recently had a scare.

• Drop out of sight or stay away.

• Say you know how she or he feels (unless you’ve also gone through a similar experience).

Being there forsomeone withbreast cancerOctober is Breast Cancer Awareness Month.

Crossword Workout—

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

Find out how well you know the health topics covered in this issue of the newsletter.

DOWN1. A type of low-impact aerobic exercise

2. Water pipes

3. A source of potassium

5. Changes in this hormone can lead to hair loss

7. When brothers and/or sisters compete for parents’ attention

8. An electrolyte crucial for heart health

ACROSS3. Every 10 minutes, someone dies of this type of cancer

4. A type of walking that uses poles

6. An activity to engage in so you can spend time with yourself

9. A head injury that changes how the brain normally works

11. Parents should be ____ with sibling conflict.

12. An alternative card to a credit card

13. Often, the only chance a person with a blood cancer has for survival is a donation of _____.

14. A type of mortgage in which a homeowner receives money from the lender

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HealthLetterWeight Control:

Limiting lil’ghosts’ & goblins’ candy

consumptionKeep Halloween healthy:

• Pre-festivity sugar fasting — Try to avoid giving kids any unnecessary sugar earlier in the day so when they come home with their loot of sweets, they can enjoy a few pieces without overdosing.

• Fill up before heading out — Make sure children have a well-balanced meal before they leave the

house to go trick-or-treating.

• Smaller is better — Give your kids collection bags or buckets that will hold enough candy, but not too much. Kids will see bags or buckets fill up sooner and may feel content with less.

• Set limits — Let your kids know how much candy they can have each day. Some parents put a cap of three to five pieces,

depending on the child’s age and the size of the sweet. (A full-size candy bar shouldn’t count as one piece; sorry kiddos.)

• Expiration date — Determine a date when you’ll throw away any leftover candy. Give your family a week or so to enjoy the special treats, but don’t keep the sweet stash around too long.

© HHI8

”“Our prime purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.

— Dalai Lama

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

For more information, visit HopeHealth.com

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.

© 2012 Hope Heart Institute, Seattle, WA

Institute 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 East Michigan Avenue, Suite 225, Kalamazoo, MI 49007-3853 U.S.A.

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

Printed with soybean ink. Please recycle.

Healthy HappeningsThe Health Management Resources program is proud to offer these three new wellness opportunities for SPC employees. Please visit the SPC Wellness website, www.spcollege.edu/wellness, for further scheduling and contact information.

Mental Wellnessprovided by Corporate Care Works

The mental wellness counselor, providedby Corporate Care Works, assists employeeswith managing cognitive and emotionalwellness.The sponsor works with employ-ees who have life adjustment problems,emotional disorders, or mental illness. Themental wellness sponsor provides treat-ment for depression, anxiety, phobias, panicdisorders, eating disorders, tobacco cessa-tion, stress-related and relationship prob-lems, and severe mental disorders.

Other benefits include:• Confidential counseling session• Employee Assistance Plan• 24-hour telephone counseling and refer-rals at 1-800-327-9757

HSA Coachingprovided by Brown & Brown

HSA Coaching is available to assist employees with questions regarding their SPC Health Savings Account.• Laurie Nelson is the HSA Coach for SPC employees.• Coaching via the HSA Hotline is available for SPCemployees at 386-239-4054.

• The dedicated email address isSPC@bbdaytona.com.

• In-person (group) HSA Informational Seminars on ourcampuses will be done as deemed necessary. Face-to-face individual meetings as requested, when available.

Laurie can help SPC employees with questions on:• Contributions• Allowable expenditures• Managing your HSA• Finding affordable health care• HSA tools in Aetna Navigator

Nurse Advocatesprovided by Aetna

The nurse advocate, provided byAetna, is a valuable resource foremployees in their overall healthand wellness.

Services provided:• Health care system education• Education and information tomake health care decisions

• Coordination of care• Basic biometric screenings