Happy NEW Year! In July?If your health and wellnessgoals from January are just a memory, you’re not alone. Take cues from car dealerships andfurniture stores that hold “Christmasin July” sales and set a new NewYear’s Resolution date — July.

Why July?• It’s the half-way mark for theyear, so it’s easy to remember.

• It’s easier to add new activitiesin warm weather.You can get out-side and get moving — whetherwalking, bicycling, swimming, gardening, or doing other physical activity.

• Fresh, and often locally grown, produce is plentiful, so getting started on eating healthfullytakes less effort.

• You may be more effective atgetting ahead on finances whenyou’re not paying holiday debt.

When making resolutions:• Set realistic goals so you don’tget discouraged if you don’t seeresults fast enough.

• Decide on what you really wantto change. Don’t set goals based onwhat you think you should do orwhat other people do or expect.

Find more health andwellness information

and tools online. Scan with your

smartphone.

Quick-Read!

The 100-calorie burnShed 10 pounds by burning an extra 100calories a day. Pg. 8

The scoop on sunscreenIf your only sun protection is sunscreen, it’s not enough. Pg. 7

Financial infidelity Are you guilty of being unfaithful? Pg. 6

Sizing up a babysitterProvide a few “what if” scenarios wheninterviewing a potential sitter. Pg. 5

Hitting the road Treat travel as an athletic event to avoidaches and pains. Pg. 4

Anyone can be a tree huggerWhen was the last time you thought oftrees as free exercise equipment? Pg. 3

Protein’s power — Quality over quantityCold cuts for lunch don’t cut it, and a double burger at dinner doesn’t do it either. Pg. 2

Some people dream of success… while others

wake up and work hard at it.

— Author Unknown

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187939 07.12

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

Vol. 32 • No. 7 July 2012

www.spcollege.edu/wellness

OuterAisle Fresh

2

• 4 3-oz. boneless, skinless c

hicken breasts, cooked and s

liced into thin strips • 8 cup

s

mixed greens (such as packa

ged salad mixes) • 2 oranges

, cut into 12 wedges each • 2

cups

fresh strawberries, sliced • 16

grape tomatoes Vinaigrette

: 2 Tbsp. balsamic vinegar

• 2 Tbsp. honey • 2 tsp. Dijon

mustard • 2 Tbsp. fat-free

mayonnaise • 1 tsp. chili

powder ½• 1/2 tsp. black pepp

er¼ • 1/4 cup extra virgin olive

oil Directions: In a blender,

combine all vinaigrette ingr

edients except oil. Blend fo

r 1 minute. Add oil. Blend. P

lace

2 cups of mixed greens on

each plate. Top with 4 toma

toes, 1 sliced chicken breas

t, 6

orange wedges, and 1/2 cup slic

ed strawberries. Drizzle wit

h vinaigrette. Serves 4. Per

serving: 344 calories, 16 g f

at (2.3 g saturated fat), 50

mg cholesterol,

261 mg sodium, 30 g carbohy

drates, 23 g protein

What does lean mean?Lean animal sources of proteininclude less than 10 g total fat, 4.5 gor less of saturated fat, and less than95 mg of cholesterol per serving andper 100 grams (about 3.5 ounces).

Source: National Heart, Lung, and Blood Institute

Secrets of a grill master — Impress your friends and neighbors• To keep meat, poultry, or fishmoist, don’t repeatedly press downon it with a spatula.

• Food continues to cook after taking it off the grill. Remove meat a few minutes before it reaches thedesired doneness.

• Once you take meat off the grill, let it sit for five minutes to redistribute juices for more evenmoisture throughout.

A Complete Chicken Dinner D

isguised as a Salad

© HHI

The protein problem most people face isn’t so much aboutquantity; it’s about quality. Cold cuts for lunch don’t cut it, and a double burger at dinner doesn’t do it either.

When it comes to protein, think:• Taste and health

(yes, they can coexist) —Grill, broil, roast, or bake

lean meats and poultry.Avoid breading, which can add calories and may require oils, which can

increase fat.

• Seafood twice a week — Select seafood higher in oils and low in mercury, such as salmon, trout,

and herring.

• More plant proteins — Try beans and peas (kidney, black, white, or pinto

beans; split peas, chickpeas, or hummus), soy products (tofu or veggie burgers), nuts,

and seeds. They are naturally high in fiber and low in saturated fat (the kind that can clog your arteries).

• Less sodium — Check nutrition labels on packaged or processed protein.

Many canned foods — beans and meat — include added salt. Processed foods such as ham, sausage, and hot dogs are high in sodium. Even fresh chicken, turkey, and pork may be

brined in a salt solution for flavor and tenderness.

Source: United States Department of Agriculture

Protein’s power —Quality over quantity

Be bicycle safe even ifyou think it makes

you look silly

Get Moving

3

A bicycle helmet may not be the most fashionable accessory, but it’s a must-wear item that can prevent head injuries if you take a tumble or crash.

Keep your heart happyduring the heatFor every degree your body’s internaltemperature increases, your heartbeats about 10 beats per minute(BPM) faster.What’s more, your hearttries to cool your body by pushingblood to the skin, putting more de-mand on an already challenged ticker.

When exercising outside during the summer:• If temperatures are above 80°Fand the humidity is more than 80%,wait to exercise until it’s cooler.

• If you plan to exercise for morethan 30 minutes, drink 8 to 12 ouncesof water 20 to 30 minutes before start-ing and another 6 to 10 ounces forevery 30 minutes of exercise.Source: Dr. Gordon Blackburn, Director of CardiacRehabilitation at the Cleveland Clinic

Variety is the spice ofphysical activityCombining activities into a well-rounded workout program can give you more benefits — includingpreventing injuries and avoidingboredom.You don’t have to do every-thing at once, or even every day, butyour routine should include:

• Cardiovascular (aerobic) exercise:running, walking, biking, swimming, or aerobics class

• Weight-bearing, bone- and muscle-strengthening exercise:using weight machines, barbells, elastic bands, or your body weight(e.g., push-ups)

• Flexibility exercise: yoga or Pilates

• Balance and agility exercise suchas tai chi

• Rest — yes, rest. Your body needsto recover and rebuild. Give yourselfat least one day off each week.

Need more convincing?• It’s better to crack your helmet thanyour head (it really can happen).

• You can take off the helmet as soon as you hop off the bike. You don’t have to wear it once you’re stopped and headed into the coffee shop for a rest.

• You won’t look out of place. Actually, if you don’t wear a helmet, other bicyclistsmay give you a double-take and wonderwhy you aren’t wearing one.

• After a while, wearing a helmet becomes a habit; you likely will feel awkward without it.

• You’ll be leading by example for friends and loved ones such as your kids.

Visit Jul.HopeHealth.com for information on properly fitting a bicycle helmet.

Tree training ideas:• Standing push-ups: Keeping feet together, stand 1½ to 2 feet from the tree. Place hands on the tree so arms are straight and at shoulder height. Leantoward the tree until your nose almosttouches the tree. Return to the startingposition; repeat.

• Log lunges: Find a large log on theground (be sure it won’t roll). Place onefoot on the log and lean forward over thatleg’s knee. Return to the starting position;repeat with opposite leg. Continue, alter-nating legs.

Anyone can be a tree hugger

TheWhole You

4 © HHI

PhysicalHealth

Whether you’re at an amusement park, the beach, a fair, or a festival, chances are you won’t have the place to yourself. (If you do, it may be a sign you don’t want to be there either.)When taking along kids:• Dress children in bright-colored clothing (e.g., lime green, lemon yellow, ororange) so you can easily spot them.

• Take a photo of your children with your cellphone that day. This can helppolice find lost children because officers will know what children are wearing, and how they look.

• Before starting your fun outing, designate a spot to go if children get lost orinstruct them to stay where they are if they feel lost.

• Tell children to find a security officer,employee, or police officer if you become separated.

• Prepare children so they can identify them-selves. For younger children, put identifi-cation information in their pockets. Make sure older children know your phone number.

Lost-in-the-crowd tips4 tips for a safe 4th1. Shorten the rule of “not letting foodsit out for more than two hours” to onehour for temperatures above 90º F.

2. Wear a life jacket when boating —no matter your age or swimming level.For life jacket types and sizing, go toJul.HopeHealth.com.

3. From 10 a.m. to 4 p.m. is the mosthazardous time for outdoor ultraviolet(UV) radiation exposure in the UnitedStates. Try to stay in the shade as muchas possible during these times.

4. Watch for heat exhaustion or heatstroke, especially in children. A child’sbody temperature may increase up tofive times faster than an adult’s bodytemperature. Look for red, hot, andmoist or dry skin; no sweating; a strong,rapid pulse or a slow, weak pulse; athrobbing head-ache; dizziness; confu-sion; being grouchy; or acting strangely.

Sources: U.S. Coast Guard; Centers for Disease Controland Prevention; National Highway Traffic SafetyAdministration

Hitting the roadTreat travel as an athletic event toreduce road-trip aches and pain.

• Warm up before heading out. Takea brisk walk to loosen hamstrings andcalf muscles.

• If you’re the driver, adjust your seat so your knees are a little higher thanyour hips. You should be able to placefour fingers between where the seatends and the back of your knees.

• Exercise your legs to reducechances of swelling, discomfort, orfatigue. Spread your toes for a count of10. Tighten your calf muscles for acount of five, then your thigh muscles,and then your glutes. Roll your shoul-ders forward and back.

• Take another walk when you arrive at your destination.

Source: American Chiropractic Association

5

TheWhole YouEmotionalHealthDoing what’s right “just because” Small, random acts of kindness thathelp brighten a person’s day or lighten a load may give you an emotional boost, too.

• Pump gas for people so theydon’t have to get out of their cars.

• Load groceries into cars forother shoppers.

• Pay for the order of the personbehind you at the fast food drive-thru.

• Let someone go ahead of you in line.

• Organize a sing-along at a senior center/nursing home.

• Give old books and magazinesto hospitals or nursing homes.

Finding the right psychologistA psychologist can help you whenyou’re facing overwhelming feelings or mental illness.

Once you have the names and contactinformation of some psychologists, call and ask questions to find the right one for you. Ask:• Are you licensed by the state?

• How long have you been practicing?

• What are your specialty areas?

• What are your fees?

• Will you accept my insurance?

• Will you directly bill my insurance company?

• If you don’t accept my insur-ance, do you offer a sliding scaleor payment plan?

To locate local psychologists, contact the American PsychologicalAssociation at (800) 964-2000 or go towww.apahelpcenter.org.

Source: American Psychological Association

Tips for sizing up ababysitter If you’re calling a potential

babysitter for the first time:• Provide the basics — how many children and their ages, any special needs,whether you have pets, and if you’ll provide transportation to your home.

• Ask about experience with children of your child’s/children’s age.

• Inquire about first-aid and CPR training, as well as any babysitting classes taken.

• Go over expectations, covering restrictions or “pet peeves” such as having friends over or being on the computer.

• Ask questions about past experience, such as:“Tell me about a time when you had an emergency or near emergency while baby-sitting and how you handled it.”

• Get names and contact information for references.

• Ask how much the sitter typically charges.

• Schedule a home visit prior to watching your children for the first time.

Source: Safe Sitter, Inc.

When someone you care about has a debilitating illness, is recovering from surgery, or is on bed rest, you and many others may want to help. But how?

Coordinating who’s doing what and when can be an overwhelming, time-consuming task with unending phone tag and forgotten commitments.

Turn to Lotsa Helping Hands to form an online support network for free. In a few minutes, you can:

• Create a private, secure web community.

• Define volunteer activities using provided templates.

• Begin inviting members to the community.

Source: National Health Council

For a link to Lotsa Helping Hands, go to Jul.HopeHealth.com.

A hassle-free way to help out

Fiscal Fitness

© HHI6

Do you:• Hide a bill or receipt from your partner?• Hide cash?• Hide a major purchase?• Keep a secret checking account or credit card?• Lie about debt?• “Forget” to tell your partner about extraspending (e.g., online shopping or betting on sports)?

If you have committed any of these decep-tive indiscretions, come clean with yourpartner, work through the issue together,and make a financial fresh start.

To better understand your money behav-iors and those of your spouse or partner,take the LifeValues Quiz.

Source: National Endowment for Financial Education

The check is in the mail, reallyCreate a payment calendar so you onlyhave to pay bills twice a month.

1. List all bills (in a spreadsheet) andtheir due dates.

2. Decide on two bill-paying daysmonthly.

3. Tally all bills; divide by 2. If you getpaid twice monthly, pay close to halfyour bills on the 1st and half your billson the 15th.

4. Organize bills by due dates. If youselect the 1st and 15th as your bill-paying days, on the 1st pay bills duefrom the 7th through the 21st. Pay billsdue from the 22nd through the 6th ofthe following month on the 15th.

Source: Bob Lotich, founder of Christian Personal Finance

How to spot a con artistFinancial scammer warning signs:• Purposely confusing you and tryingto reassure you by saying,“Let meworry about the details.You just worryabout how you’re going to spend allthe money the investment brings in.”

• “Guaranteeing” a risk-free investment — Every investmentinvolves risk. Be on guard for “This istoo good to pass up,” or “There’s no wayyou can lose money.”

• Creating Ponzi schemes — Ponzischemers may persuade you to “rollover” your “profits” into another invest-ment so you really only “make money”on paper.

• Using pyramid schemes — Unlikereal multi-level marketing, selling theorganization’s product is less importantthan recruiting others to join the network.

Source: Oregon Department of Consumer and Business ServicesFor a link to the quiz,

go to Jul.HopeHealth.com

8 signs you could be in for financial trouble:1. Often pay bills late

2. Borrow from one credit card to pay another

3. Only pay the minimum amount due

4. How much you owe isn’t getting any smaller

5. Juggle whom and how much you pay

6. Would be unable to make payments if you missed a paycheck or lost your job

7. Spend 20% or more of your take-home pay on debt (excluding mortgage)

8. Put off health care because you can’t afford it

Source:Women’s Institute for a Secure Retirement

Debt danger zone

FinancialInfidelity

7

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

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

Here are links you’ll find at Jul.HopeHealth.com:• Understanding skin cancer risk tool

• Lotsa Helping Hands online support network

• LifeValues Quiz

• A downloadable form for tracking credit/debit card expenses

• UV index • A downloadable guide to selecting life jackets

www.facebook.com/HopeHealthToolbox

Arthritis at an early ageMost people think of arthritis as a condition that affects adults asthey age. However, kids can get it, too.

July is Juvenile Arthritis Awareness Month. Juvenile arthritis is chronic inflammation of one or more joints that strikes a person 16 years old or younger. Juvenile rheumatoid arthritis (JRA) is the most common type.

JRA signs and symptoms include:• Pain and stiffness, usually worse in the morning or after naps (an early warning sign may be limping in the morning)

• Persistent joint swelling

Although pain and inflammation can occur with any joint, JRA commonly affects knees and joints in the hands and feet.

If your child has joint swelling over a long period or pain that won’t go away, contact your family physician or pediatri-cian. Fortunately, more than half of all affected children grow out of JRA.

For more information about arthritis, visit www.arthritis.org.

Source: Arthritis Foundation

July is UV Safety Month. Ultraviolet(UV) radiation can contribute to tanning, sunburns, skin aging, eyedamage, immune suppression, andskin cancer.

Applying sunscreen can help prevent damage.

What you should know:• Sunscreen doesn’t protect skincompletely. Using sunscreen shouldbe combined with other preventivemeasures, such as staying in theshade or under an umbrella whenpossible and wearing cover-ups (ahat and sunglasses) with UVA andUVB protection.

• Use sunscreen with a SunProtection Factor (SPF) of 15 orhigher that protects against bothUVA and UVB rays.

• Apply sunscreen generously 30minutes before heading outdoors.Don’t forget to protect ears, noses,lips, and the tops of feet.

• Sunscreen is not meant to allowyou to spend more time in the sunthan you would otherwise. Sun-screen reduces UV damage; it doesn’t eliminate it.

Source: Centers for Disease Control and Prevention

The scoop on sunscreen

How do you spell love?” — Piglet

“You don’t spell it, you feel it.

—Winnie the Pooh

“”

HealthLetterWeight Control:The 100-calorie burnJust as you can gain 10 pounds a year by eating an extra 100 calories daily, you can shed 10 pounds by burning an additional 100 calories each day. Here are some ways to burn at least 100 calories.

© HHI8

”“Wise men talk because they have something to say.Fools talk because they have to say something.

— Plato

In 5 minutes• Ride a stationary bike at a 20-mph pace

• Chop wood continuously

In 10 minutes• Swim laps without stopping• Jump rope continuously• Play racquetball or tennis

In 15 minutes• Tread water• Lift weights continuously• Walk uphill• Paint a room• Enjoy a short aerobics class

In 20 minutes• Wash and wax your vehicle• Walk briskly• Take a leisurely bike ride• Pick up trash along a highway

In 30 minutes• Play the piano• Slow dance continuously• Play 10 games of pool, averaging three minutes per game.

Source: American Diabetes Association

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 Happenings

What can exercise do for you?Regular exercise can help you do all these things:

• Get more “good” cholesterol (HDL) in your blood

• Lose weight and keep it off

• Sleep better

• Have more energy and get more done

• Make your heart and lungs stronger

• Keep your bones strong

• Prevent diabetes

• Make your muscles stronger and firmer

• Prevent falls

• Lower your blood pressure

• Feel better about yourself and your life

• Stand taller and look great

Source: U.S. Department of Health and Human Services