OuterAisleFresh

GetMoving

FiscalFitness

IssueInsight

TheWholeYou

Fad Diet Facts.................................2

Don’t Sweat It..................................3

Physical & Emotional Health........4-5

Seven Steps to Six Figures.................6

Kids’ Eye-Q......................................7

Here’s a fundamental EQ checklist:1. Self-awareness:Can you recognize your own emotions asyou experience them? Many of us are notaware when we are angry, sad, depressed,or afraid. We’ve forgotten what it feelslike to be calm, relaxed, and alert.

2. Self-management: How do you respond to a stressfulsituation? Do you freeze? Blow up? Shutdown? Knowing this will help you chooseyour response, rather than be a victim toan unconscious habit.

3. Social awareness:Can you read and understand theemotions of others? If you accept thatothers have the right to their ownthoughts and feelings, you may not be threatened or irritated by them.

4. Relationship management:How about conflict? EQ helps everyoneinvolved feel safe and able to expressemotions without the situation becoming destructive. Source: www.helpguide.org

Use your emotional

intelligence to help

erase stress

We’ve all heard of “IQ,” the measure of our intelligence. But what about EQ?Emotional Intelligence (EQ) is aboutfeelings, perception, relationships, and our ability to process them. EQ helps us build relationships, achieve life goals, and handle stress.

Love all, trust a few,do wrong to none.

— William Shakespeare

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Vol. 31 • No. 8 August 2011

187939 08.11

Do you have an interestingstory and/or photo you wouldlike to share with the collegecommunity? SPC Wellnesswants to hear about a recentwellness activity in which youhave participated. You may haverecently lost weight, finished amarathon, or taken an excitingvacation. These events are agreat way to influence otherSPC employees to maximizetheir lifestyle.

SPC employees love to see theirco-workers doing wellness-related activities outside ofwork. It builds a sense ofhumanism among workers and is great way to connect on subjects outside the workenvironment.

Please send your story and/or photos to Steve Malla atmalla.steven@spcollege.edu.The information may show up in an upcoming e-mail, Blue &White column, or WellnessWorks newsletter.

Show off your wellness

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

OuterAisle Fresh

2 © HHI

Southwestern Corn Salad

When it comes to weight loss, if a diet or product sounds too good to be true, it probably is. Here are some eyebrow-raising claims to consider when selecting a new eating plan:• Rigid Menus — Limiting food choices or following rigid meal plans can be difficult over the long-term.

• No Need to Exercise — Regular physical activity is a key element for good health and healthy weight management.

• Rapid Weight Loss — Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone, and water, and are more likely to regain the pounds quickly afterwards.

• Quantities and Limitations — Shy away from diets with unlimited quantities of any food, such as grapefruit and cabbage soup. Avoid diets that eliminate or severely restrict entire food groups, such as carbohydrates.

• Specific Food Combinations — There is no evidence that combining certain foods or eating foods at specific times will help with weight loss.

To maintain a healthy weight, build muscle, and lose fat, the best recipe is eating smart and moving. For a personalized plan for your lifestyle and food preferences, consult a registered dietitian. To find a registered dietitian, visit www.eatright.org.

Source: American Dietetic Association

The facts on fad diets

• 8 ears fresh corn • 1 red bell peppe

r, diced • 1 green bell pepper, diced • 1 red

onion, chopped • 1 cup chopped

fresh cilantro • 1/2 cup olive oi

l • 4 cloves

garlic, peeled and minced • Juice from 3 lim

es • 1 tsp. sugar • Salt and pepper to

taste • 1 Tbsp. hot sauce Directions: E

ither grill or boil corn. Cool and

cut

kernels from the cob. Place in a

medium bowl. Mix in red bell pepper, green b

ell

pepper, and red onion. In a ble

nder or food processor, blend

until smooth

cilantro, olive oil, garlic, lime juic

e, sugar, salt, pepper, and hot s

auce. Stir into

corn salad. Serves 8: Per servi

ng: 223 calories, 14.7 g fat (2.1

g saturated fat),

356 mg sodium, 23.9 g carbohy

drate, 4.1 g fiber, 3.7 g protein

When selecting fresh corn, look for husks with good green coloringand pale-colored silk. Be careful when buying corn from outdoorstands during hot weather. High temperatures can convert cornsugar to starch, causing corn to lose its sweet flavor.

Kernel knowledge

Fuel up before fitness

Get Moving

Eating healthfully before workoutscan help to boost energy, repair andbuild muscle, and may eliminatepost-workout soreness.

Here are some ideas for pre-workout meals and snacks.Meals Guidelines:

• Should be eaten three to fourhours before working out

• Aim for wholesome foods, notbars or shakes

• Avoid foods high in fat (friedfoods, regular cheeses)

• Eat or drink small amounts of protein

Examples:• Lean hamburger on a bun with lettuce and tomato, side salad, and yogurt-fruit parfait

• Turkey sandwich, fruit, andsports drink

• 1 cup old-fashioned oatmeal withlow-fat milk, cinnamon, and sweetener

SnacksGuidelines:

• Should be eaten 30 to 60 minutes before working out

• Choose high-carbohydrate, low-fiber foods

Examples:• Sports drink or water

• Sport candies or bar

• A piece of fruit or jam sandwich

Remember: Pre-workout foods shouldbe packed with protein and carbohy-drate, while low in fat.

Source: www.eatright.org

When you exercise, you sweat. It’s a given. Don’t let the idea of sweating be an excuse not to get moving. Sweating means your body is burning calories (working hard). Sweating is the body’s way of keeping cool. Everyone’s sweating pattern is different, depending on age, gender, and fitness level. Women are known to sweat less, and at higher temperatures than men.

An average person sweats between 27 to 47 ounces per hour during exercise (visualize smaller bike water bottles that typically hold 20 ounces).

Not sweating during exercise is not ideal because it means your body is not cooling itself. If you aren’t sweating at all, or sweating very little while working out, it may be a sign of dehydration. Keep a water bottle nearby to make drinking water easier.

Whether you think you sweat too much or not enough isn’t as important as being aware of what is normal for your body. Whatever is typical for your body should be your gauge. If your sweat patterns increase or decrease suddenly, you may want to talk to your doctor.

Source: Better Health Channel, State Government of Victoria

Don’t sweat it

3

Set the timer (on your oven or cell phone) for five or 10minutes. Then, see how much house cleaning you can getdone in a few minutes. You might need to run to the livingroom and then run to your bedroom to put things away.Having a timer may motivate you to get as much done inthe five or 10 minutes as possible. Get moving and getthings done.

Ready, set, clean

TheWhol

4 © HHI

Physical Health

• A bee leaves behind a stinger and venom sac. Try to remove it quickly. Wasps don’t leave stingers in the skin, which means they can sting more than once.

• Carefully wash the area with soap and watertwo to three times daily until the skin is healed.

• Apply an ice pack wrapped in a cloth or a cold, wet washcloth for a few minutes following the sting.

• For pain and itching, give or take an over-the-counter oral anti- histamine if your doctor says it’s OK; follow dosage instructions.

• You could also apply a corticosteroid cream or calamine lotion to the area.

• For a sting anywhere in the mouth, see a health-care provider. Stings in mouth membranes can quickly cause swelling that may block airways.

• Seek medical care if a large skin rash or swelling around the sting site develops, or if swelling or pain lasts for more than three days,

which could mean infection.

• Get medical help right away if you notice any of the following symptoms (which could mean a serious

or potentially life-threatening allergic reaction): wheezing or difficulty breathing; tight throat or chest; swelling lips, tongue, or face; dizziness or fainting; or nausea or vomiting.

• If you have a history of allergic reactions to stings, talk with your doctor about options such as carrying an epinephrine auto-injector at all times.

Source: www.kidshealth.org

Take the sting out of bites

A pain in the behindIf you’re between 30 and 50 and have pain or tingling down one orboth legs, sciatica is a likely culprit.Sciatica is caused by pressure or damage to the sciatic nerve, whichruns from the spine down the back of each leg. Sciatica can reveal itself asmild tingling, a nagging heavy feeling,or intense burning along the buttocks or back of the leg.

Dealing with sciatica can be chal-lenging. The condition is caused by a vertebral or pelvic problem. Once the cause is determined, 80% to 90%of patients experience relief withoutsurgery by following these tips.

• For inflammation, start with a few days of rest. This doesn’t meancomplete bed rest. Go for “gentle”physical activity such as walking and consider over-the-counter painrelievers as directed.

• Ice the area to reduce swelling; then use heat to ease pain.

• Sleep in a fetal position with pillows between your legs to relievepressure on the nerve.

• Be as active as your pain allowsto release endorphins, the body’s natural painkillers.

Sources: National Institutes of Health; American Academy of Orthopaedic Surgeons

Backpack buying basicsBack to school means a trip down the school-bag aisle.Backpacks are best because they are carried with the body’s strongest back and abdominal muscles. Follow these buying tips from the American Academy of Pediatrics:

• Choose nylon material so the empty pack is nearly weightless.

• Wide, cushioned straps prevent circulation problems.

• Multiple compartments distribute weight throughout the pack.

Also remind kids that backpacks should be carried with both straps and a waist belt secured. The pack and its contents should weigh less than 10% to 15% of the student’s body weight.

Source: American Academy of Pediatrics

!Use cucumber slices to cool a sunburn. Simply leave on for 15 minutes.

e You

5

Emotional Healthsteps to a successful relationship

Expect less and get more — Write down your top two expectations and communi-cate them to your partner. This activity can allow you to see what’s important. Ifyour partner doesn’t know what your expectations are, how can he or she meet them?

Give incentives and rewards — Try to give an incentive or reward each day — either through words or actions. It doesn’t have to be big. Simply say, “I love you” or turn on the coffee pot in the morning for your partner.

Have a daily briefing — Meaningful communication is getting to know your part-ner’s inner world. Take 10 minutes each day to get to really know each other, even if you’ve been together forever.

Implement change — Every relationship can get stale. Add something new or change up your routine. Instead of going to the same restaurant, try a new place.

Keep costs low and benefits high — Make regular relationship audits — a pros and cons list for what has been happening lately in your relationship. If the pros don’t significantly outweigh the cons, you should look at making changes.

Source: 5 Simple Steps to Take Your Marriage from Good to Great, by Terri Orbuch, PhD

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3

45

As kids head to college for the firsttime, parents and students enter aperiod of emotional separation. Ittakes patience as the parent-childrelationship transitions to an adult-adult connection.

• Revisit family values before pack-ing for the dorms. A refresher ofviews on premarital sex, alcohol, and drug use can reassure parentsand make students feel more confi-dent to face the inevitable choices of independence.

• Make a plan for communicationbefore move-in day. If parents wanta daily message, let the studentchoose the delivery method.

• Parents and students may bothfeel some lack of purpose or direc-tion early on. Parents should makeefforts to quickly fill the void withold hobbies or long awaited vaca-tions. Students should get involvedin activities and groups.

Source: NYU Child Study Center

Unlock the keys to concentrating • Turn off alarms, ringers, andalerts; let voice mail take care ofmessages.

• Disable e-mail, instant messaging,and other media, only checkingthem at planned times.

• Take care of other distractionssuch as hunger, temperature, andnoise so they don’t get in the way.

• Take short breaks. Do somethingphysical, stand up, stretch, or take aquick walk.

Letting go:Dealing with kids headed to college

Let us be grateful to people whomake us happy; they are thecharming gardeners who make our souls blossom.— Marcel Proust

“

”

Fiscal Fitness

© HHI6

Many people struggle with “moneyissues.” Some overspend and wind upin debt while others are “ultra frugal”and afraid to enjoy their hard-earnedsavings.

People with a healthy relationshipwith money understand that it is “ameans to an end.” The real payoff(end) is financial security and anopportunity to pursue desired lifegoals such as travel and education.

Are you money healthy? Here are 10 signs:

• You realize that “money can’t buyhappiness.”

• You have a positive reaction to the word “wealthy.”

• You make enough money to support your lifestyle.

• You feel in control of yourfinances.

• You have a budget and follow it.

• You “pay yourself first” through regular savings.

• You carry little or no debt(excluding a mortgage, student loan,and/or car loan).

• You have made plans for retire-ment and other financial goals.

• You make time to tend to your personal finances (e.g., balancing your checkbook).

• You feel confident about your financial decisions.

Making peacewith money

1. Stay healthy — Chronic health problems (e.g., diabetes) and obesity often are associated with less wealth. Reasons include medical expenses and reduced productivity.Eat nutritious meals, exercise regularly, and quit smoking.

2. Think stability — People who stay married accumulate more wealth than those who divorce. It costs less to maintain one household. Similarly, people employed with one company often build more wealth than “job hoppers.”

3. Get educated — College graduates can earn up to $1 million more than high school graduates over a lifetime.

4. Live below your means — In the book “The Millionaire Next Door,”millionairesprofiled spent less than they earned and shopped for bargains.

5. Save regularly — Wealthy people often save 20% (or more) of their income. They “pay themselves first” using automatic techniques such as direct deposit and deductions for retirement savings plans.

6. Invest wisely — Successful investors make regular deposits at regular time periods (e.g., $50 per month) and hold high quality securities for the long term.

7. Be tax smart — Wealthy people use legal ways to reduce income taxes including long-term capital gains, and tax-free and tax-deferred investments.

7steps to six (or seven) figures

There are three kinds ofpeople — those who can count

and those who can’t.— Unknown

“”

7

August is Psoriasis Awareness Month. Psoriasis is a common, chronic skin condition that affects more than 7.5 million Americans.

There are five types of psoriasis. Themost common form — plaque psori-asis — is characterized by patches ofthick, scaly, and red, inflamed skin.Psoriasis can be found all over thebody, but is typically concentrated onthe face, scalp, back, legs, knees,palms, and soles of the feet. Certainfeatures of the disease can also causearthritis, and yellowing and pitting offingernails and toenails.

Although the cause is unknown,researchers believe psoriasis to be a genetic condition involved withimmune response, specifically withexcessive skin production. The con-dition can come and go, caused orirritated by individual-specific envi-ronmental triggers, illness, or injury.

Psoriasis, although incurable, can betreated. If you believe you may havepsoriasis, contact your health-careprovider. For more information onpsoriasis, visit www.psoriasis.org.

Get serious about psoriasis

Issue Insight

Kids’ eye-Q

Filling your toolbox:

Online resources for healthy livingLooking for more health and wellness information and tools? Head online to Aug.HopeHealth.com for videos, resources, and tools. Or, scan the Quick-Response Code at right with your smartphone to get there.

Here’s what you’ll find at Aug.HopeHealth.com:• Print-and-post guide to post-workout foods• Financial trouble assessment• One-minute video on keeping hydrated

Scan with your smartphone

Need the reader? QRcurious.com

The AOA recommends that childrenhave their first eye assessment at 6months of age, then comprehensive

eye exams starting at age 3, before achild enters school, and then every

two years, unless otherwise advised.

To find an optometrist inyour area or for additional

information on children’svision, visitwww.aoa.org.

Source: American Optometric Association

Before kids head to school, be sure to get their eyes checked. Healthy vision plays an important role in learning, yet studies show 86% of children start school withouthaving an eye examination. Studies also indicate that 60% of children identified as“problem learners” actually suffer from undetected vision problems.

August is Children’s Eye Health and Safety Month. There is no time like the present to schedule an exam. The American Optometric Association (AOA) recommends that parents contact their doctor of optometry if their child frequently:

• Loses place while reading• Avoids close work• Tends to rub eyes• Has headaches• Turns or tilts head• Makes frequent

reversals when reading or writing

• Omits or confuses small words when reading• Squints while reading or watching television• Uses finger to maintain place when reading

• Consistently performs below potential• Struggles to complete homework

HealthLetter

© HHI

The best way to loseweight is to eat all youwant of everything

you don’t like.— Unknown

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8

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.

© 2011 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.com Website: HopeHealth.com

Printed with soybean ink. Please recycle.

• Unhealthy fats — certain oils, butter, or margarines — can usually be cut by one-third to one-half in recipes.

• Reduce the meat and increase the vegetables in stews and casseroles.

• Use substitutes such as applesauce instead of butter, margarine, or oil in baked goods.

• Use whole-wheat instead of white flour when baking.

• Buy reduced-fat cheese or use mozzarella, which is naturally lower in fat.

• In recipes calling for sour cream, use Greek-style yogurt instead.

• Opt for whole-grain pastaand bread.

• Use frozen fruit with-out added sugar if fresh is unavailable.

• You can cut the sugarin most recipes by one-third to one-half.

• Top a baked potato or salad with salsa instead of high-fat dressing or butter.

Weight control:Replace, reduce, and realize better eating

Healthy Happenings

• Remember that children up to age 4, seniors, people taking cer-tain medications, and those withchronic health conditions are mostat risk during high temperatures,especially when there is an air pollu-tion alert in effect. To check for airquality warnings in your area, visit the NOAA Website at www.nws.noaa.gov/aq.

KEEP YOUR COOLIn a heat wave

• In temperatures above 90º, portablefans cannot help cool you down. Acool shower is a better way to keepbody temperatures at safe levels.

• If you do not have air conditioning,go to a public place that does, suchas a shopping mall, movie theater,or library. Check community centersand social service agencies for publicfacilities with cooling centers.

• Drink water all day long. Don’t waituntil you feel thirsty.

• Avoid alcohol and beverages with caffeine.

• Schedule outdoor activities for earlymorning or late evening.

• Eat small, frequent meals, and avoidheavy, spicy foods.

Source: U.S. Centers for Disease Control and Prevention