ldquoLife Is a Journey Have Some FunrdquoHOPEHealth Letter

V o l u m e 3 6 bull N u m b e r 6 bull J u n e 2 0 1 6

reg

Recharge and reconnect with

life on the outside

I believe that there is a subtle magnetism in Nature which if we unconsciously yield to it will direct us aright

mdash Henry David Thoreau

Get regular doses of fresh air to refresh and nurture your mind body and spirit

Learn more about how to enjoy theoutdoors in all areas of your life

TheWholeYou Physical HealthTiny turtles carry big threat of salmonella Read up onthese small reptiles before letting kids touch them orbring them home as pets Pg 4

TheWholeYou EmotionalMental HealthKick back and give coloring a try The health benefits ofcoloring and spending time outside know no age limitWhy not combine the two activities Pg 5

FiscalFitnessPitch a tent while pinching pennies Escaping to naturefor a few days doesnrsquot have to be expensive Pg 6

The lowdown on Lyme disease Be prudent but donrsquotpanic if you find a tick on you Pg 7

GetMovingDonrsquot take to the trails without these 10 essentialsKeep a hike safe and enjoyable with the right gear Pg 3

OuterAisleFreshBefore you fire up the grill Guarantee a Grade-A cooking and eating experience at your next barbecuePg 2

WhatrsquosTrendingNow

PlusDonrsquot miss our favorite PDF ldquoSwimmerrsquos Ear What youneed to knowrdquo and our favorite video on herbshellip plusmore resources like these at JunHopeHealthcom Pg 8

OuterAisleFresh

See page 8 mdash

See how you can link to Cool Tools amp Resources to learn more about the topics in this issue

StockYourToolBox

copy HHI2

When I figured out how to work my grill it was quite a moment I discovered that summeris a completely differentexperience when youknow how to grill

Test your summerfood-safety savvinessFoodborne illnesses increaseduring the summer monthsas many people take theirmeals outdoors Be smartabout how you prepare andstore your food until yoursquoreready to eat For a quick quizto find out how much youreally know about summerfood safety go to JunHopeHealthcomfoodsafety

Word choice maymatter when eatingPeople ordered larger por-tions ate more and felt lessfull when food was labeledldquohealthyrdquo in one studyThephenomenon seemed toresult from a subconsciousbelief that ldquohealthyrdquo is lessfilling However using theword ldquonourishingrdquo coun-teracted the overeatingbehavior which seemed to indicate people foundthat word more filling If youwant to improve your eatingtry thinking the word ldquonour-ishingrdquo when you see the word ldquohealthyrdquo while foodshopping or ordering at arestaurant Source Journal of the Association forConsumer Research

mdash Taylor Swift

Before you fire up the grill

Enjoying the Outdoors

To guarantee a Grade-A cooking and eating experience at your next barbecue

bull Have at least two sets of grilling tools (tongs spatulas and large platters)mdash one set for the raw meat and one set for the cooked meat If yoursquore also grilling vegetables fruit or vegetarian burgers donrsquot use the same tools for the meat and produce

bull Use a food thermometer to make sure you grill the meat to the proper temperature Most food thermometers will come with temp erature charts Donrsquot rely on the color of the meat or juice as your guide

bull Avoid fatty meats Drippings can cause flare-ups which can char the outside before the inside reaches a safe tem-perature Opt for lean cuts of beef (tenderloin flank steak and ground round) pork chicken or fish

For a food safety at the grill infographic go to JunHopeHealthcomgrillSource Academy of Nutrition and Dietetics

Learn more about OuterAisleFresh at JunHopeHealthcom

All-purpose Simple Marinade

Easily add flavor and juiciness to meat poultry fish or vegetables

bull 3 Tbsp low-sodium soy sauce

bull 2 Tbsp white or apple cider

vinegar

bull 3 cloves fresh garlic minced

(or 2 tsp jarred minced garlic)

bull 1 Tbsp fresh grated ginger

bull 1 Tbsp extra-virgin olive oil

Combine all ingredient

s and pour over

meat poultry fish or veg

etables Let the

food marinate for at le

ast an hour in the

refrigerator Throw away

any marinade that

was used with raw mea

t poultry or fish

Donrsquot reuse marinade

Serves 4 Per serving 42

calories

35 g fat (05 g saturate

d fat)

0 mg cholesterol 432 m

g

sodium 28 g carbohyd

rates

1 g protein

copy HHI3

GetMoving

Learn more about GetMoving at JunHopeHealthcom

My father used to playwith my brother and me in the yard Motherwould come out andsay lsquoYoursquore tearing upthe grassrsquo lsquoWersquore notraising grassrsquo Dadwould reply lsquoWersquore raising boysrsquo

mdash Harmon Killebrew

Air-filled swimming

aids (such asldquowater wingsrdquo) shouldnrsquotreplace life jackets or life preservers for children These air-filled aids are toys not personal-flotationdevices to help preventdrowning Air-filled plastictubes can deflate becausethey can become puncturedor unplugged Also make sureto never leave kids unattend-ed near water even if they arewearing a life jacket

A sound retirement-planning strategy Get active nowPeople with high fitness levelsin midlife have significantlylower yearly healthcare costsafter age 65 than people withlow fitness in midlife (afteradjusting for cardiovascularrisk factors) according toresearch in the Journal of theAmerican College of Cardi-ology In men the yearly differ-ence was $5242 In womenthe difference was $3964Source Vanderbilt University Medical Center

Donrsquot take to the trails without these 10 essentials1 Trail shoes or boots2 GPS and map and compass A GPS-enabled device is handy but go old-school tooAlways carry a map and com-pass as a backup should your electronic devicersquos battery die or should the unit be unable to pick up a signal

3 Extra water and a way to purify water should you run out and need to use lake or stream waterYou can purchase iodine tablets and filtration systems at stores with camping departments

4 Rain gear and extra clothing Try to avoid cotton which keeps moisture close to your skin

5 Safety items mdash such as a flashlight whistleand a way to start a fire (such as waterproof matches)

6 Extra food 7 First-aid kit 8 Knife or multi-purpose tool9 Sunscreen and sunglasses 10 Daypackbackpack (preferably water resistant)

For more hiking tips go to JunHopeHealthcomhike Source American Hiking Society

Make a to-donrsquot list to do more physical activityTake a look at how you spend your waking hours and jot down activities you could do without or modify to get in more movement

bull Hair mdash Find a fuss-free style that doesnrsquot require a lot of time This may give you an extra 15 or 20 minutes in the morning to walk

bull Lunches happy hours or dinners with friends as a way to connect and socialize mdash instead get together for a walk run or bike ride

bull TV mdash Instead of two or three hours of screen time opt for one Go to bed at a decent hour so you can get enough sleep (at least seven hours)to get up early and exercise

Enjoying the Outdoors

The key to keeping a hike safe and enjoyable is making sure you have the right gear

Canrsquot find time to squeeze exercise into your busy day

Donrsquot rely on water

wings

PHYSICAL HEALTHTheWholeYou

copy HHI4 Learn more about TheWholeYou at JunHopeHealthcom

Nature is my medicinemdash Sara Moss-Wolfe

No-poo approachhealthy hair care orpotential problemThe current trend in lookingafter onersquos locks is to sham-poo less often or not at allDubbed as ldquono-poordquo haircare the thought is to avoidthe detergents in shampoothat strip hair of healthy natural oils Some hair typestolerate no-poo better thanothers which may experi-ence oily buildup quicklyparticularly on the scalpExperts say the only way toknow how often you shouldwash your hair is to experi-ment Your hair and scalpwill let you knowSourceHealthFindergov

Donrsquot forget to water the kidsYoung people arenrsquot gettingenough liquids especiallywater a study suggested Thelack of fluids is particularlyconcerning because chil-dren mdash who adjust moreslowly to heat than adults mdashcan be more prone to dehydration than adults The study showed that about half of the childrenand teens werenrsquot gettingenough liquids Nearly onein four study participantssaid they drank no plainwater at allSource American Journal of Public Health

See page 8 mdash

See how you can link to Cool Tools amp Resources to learn more about the topics in this issue

StockYourToolBox

Ladies help men in your life to man up for their health

Small turtles (less than 4 inches long)can cause salmonella infection Arecent study in the journal Pediatricsfound that many patients sickenedwith salmonella didnrsquot even havedirect contact with the turtle but withsurfaces the turtle had touched suchas its tank countertops or sinks wherethe tank was cleaned

People with salmonella develop diarrhea fever and abdominal crampsbetween 12 and 72 hours after infec-tion The sickness usually lasts four toseven daysSource MedlinePlus

Tiny turtles carry big threat of salmonella

These small reptiles are a common find onhikes and other outside explorations And

if kids see the mini shelled creatureschances are they will be picked up and

maybe even brought home as petsHowever beware

June is Menrsquos Health Month

Enjoying the Outdoors

Men as a whole are less likely to go to the doctor mdash whether for routine preventive care or for a medical problem mdash compared to women Females can do their part to help the men whom they care about to get the health care they need by making it easier for them to go to a doctor

bull If finding time to schedule an appointment is the problem look for health providers with weekend and evening appointments or ones close to his work

bull Schedule any medical appointment you may have at the same time as his so you can go together and do something fun afterward

bull Point out the connection between being healthy and good physical and mental performance in sports work stamina etc

Men should not delay care for any symptoms should receive recommendedimmunizations at the designated time and get periodically screened for bloodpressure and cholesterol and colorectal cancer if age 50 or older and diabetes if overweight Source Menrsquos Health Network

copy HHI5

Kick back and givecoloring a try

The health benefits of coloring and spending time outside know no age limit Whether yoursquore 5-years-old or55-years-old coloring in a calming place such as nature can be a creative outlet a fun distraction from thedaily grind and a source of accomplishment To help you get started with this new pastime for grownupsherersquos a coloring page for you You can also find this coloring page at JunHopeHealthcomcoloringif yoursquod like to download and printshare it

TheWholeYouEmotionalMental Health

6 copy HHI

FiscalFitness

Learn more about FiscalFitness at JunHopeHealthcom

To me a lush carpet ofpine needles or spongygrass is more welcomethan the most luxuriousPersian rug

mdash Helen Keller

Before you put yourhouse on the lineIf yoursquore thinking about ahome-equity credit lineunderstand it completelybefore you set one up Thisform of credit uses yourhome as the collateralBecause a home is usuallypeoplersquos most valuable assetmany homeowners usehome-equity credit linesonly for major items such aseducation home improve-ments or medical bills andnot for day-to-day expensesFor a guide on home-equitylines of credit go to JunHopeHealthcomheloc

Low-interest financingor manufacturerrebate which roadshould you takeAuto dealers have frequentincentives to get you to buya new vehicle Often itrsquos achoice between a lowerinterest rate on your autoloan or a one-time rebateThe best option depends onthe vehicle price the rebateamount and the financinginterest rate For an interestvs rebate calculator go toJunHopeHealthcomauto

Pitch a tent while pinching penniesbull Look for deals on camping equipment at discount stores or thrift stores Check out local yard sales too Craigslistorg and local Facebook garage-sale groups are also potential sources

bull Select a campsite close to home to cut down on gas and other travel expenses

bull Check Websites for deals on campsites including state and national parks

bull Rely on a camping checklist so you donrsquot forget to pack something and have to buy a replacement en route or once you get to your campsite

bull Prepare a meal plan before your trip and bring your food with you This wayyoursquore not shopping on the go you can look for the best deals and you can use coupons instead of having to take a trip into town to get food after

yoursquove already set up camp

To find a state park near you go to JunHopeHealthcomparks

bull ldquoIrsquom a Senior Certified Financial Planner and have some great financial products for people just your agerdquo A special certification for working with older indivi-duals doesnrsquot exist

bull ldquoYoursquove won $10000 If you give me your bank account number we can put the money right into the bank for yourdquo Never give out your bank account number to someone who calls you

bull ldquoWe can erase your bad credit scorerdquo You can take actions to improve your credit score but itrsquos not fast or easy Donrsquot fall for a promise that some-one can simply erase a bad score for a fee Source Womenrsquos Institute For A Secure Retirement

Yes if it sounds too good to be trueit probably is

Escaping away to nature for a few days doesnrsquot have to be expensive

Enjoying the Outdoors

See page 8 mdash

See how you can link to Cool Tools amp Resources to learn more about the topics in this issue

StockYourToolBox

Here are some promises and phrases that scammers like to use to lure you in

copy HHI7

WhatrsquosTrendingNow

See even more of WhatrsquosTrendingNow at JunHopeHealthcom

mdash Terry Tempest Williams

Wildness reminds uswhat it means to behuman what we areconnected to rather than what we are separate from

Medical Editor William Mayer MD MPH

Managing Editor Jennifer Cronin

Medical Advisory Board Renee Belfor RDPatricia C Buchsel RN MSN FAAN bull Kenneth Holtyn MS

Reed Humphrey PhD bull Gary B Kushner SPHR CBPPatrick JM Murphy PhD bull Barbara OrsquoNeill CFP

Wallace Wilkins PhD

The information in this publication is meant to complementthe advice of your healthcare pro viders not to replace itBefore making any major changes in your medications

diet or exercise talk to your doctor

copy 2016 by the Hope Heart Institute Seattle WA InstituteFounder Lester R Sauvage MD

Material may not be used without permission

For subscription informationor reprint permission contact Hope Health PO Box 39 Oshtemo MI 49077-0039

Phone 269-343-0770 bull E-mail infoHopeHealthcom Website HopeHealthcom

Printed with soybean ink Please recycle

Distracted driving is about more thanjust textingMany people donrsquot realize that distracted driving comesin three forms and each canbe equally dangerous Themost widely talked about arevisual distractions (taking your eyes off the road) whichinclude texting The manualform involves taking yourhands off the wheel such aswhen yoursquore eating or drink-ing something The cognitiveform involves taking yourmind off driving This could be as simple as letting yourthoughts wander Wheneveryoursquore driving make sureyoursquore free from any potentialdistractions For more on distracted driving go toJunHopeHealthcomdistracted

The lowdown on Lyme disease

1 Focus and self-control mdash Paying attentionremembering rules being flexible in thinkingand exercising self-control

2 Perspective taking mdash Figuring out what others think and feel being able to consider othersrsquo viewpoints

3 Communicating mdash Deciding what they want to say how to best say it and how othersmay interpret it

4 Making connections mdash Determining whatrsquosthe same whatrsquos different and sorting things into categories

5 Critical thinking mdash Continually looking foraccurate and reliable knowledge to directbeliefs decisions and actions

6 Taking on challenges mdash Trying new and difficult things instead of avoiding them or

simply getting through them

7 Self-directed engaged learning mdash Learning on their own without any prompting from adults

For a tip sheet on how you can encourage these seven skills go to JunHopeHealth comlifeskills

The 7 basiclife skills every

child needsParents want to set up their

children for lifelong success buthow Here are seven skills to tryto teach to prepare little Liam or

Olivia for the big wide worldSource Mind in the Making

Each year an estimated 300000 people in the United States get Lyme disease through tick bites Be prudent but donrsquot panic if you find one of these pesky little critters on you

Enjoying the Outdoors

The chance that you might get Lyme disease depends onbull The type of tick mdash Many ticks bite people but only black-legged ticks transmit the bacteria that cause Lyme disease

bull Where (geographically) you received the bite mdash Only black-legged ticks in particular areas of the country primarily the north- eastern and north central United States are commonly infected

bull How long the tick was attached to you mdash Blacklegged ticks need to be attached for at least 24 hours before they can transmit Lyme disease This is why itrsquos important to check your body daily for ticks if you live in a problem area and to remove ticks promptly when you find them

Common Lyme disease symptoms include a rash fever body aches facial paralysis and arthritis

Source Centers for Disease Control and Prevention

copy HHI8

StockYourToolBoxYour Source for Cool Tools amp ResourcesCheck out JunHopeHealthcom for a ton of useful wellbeing informationIn addition to the links included throughout the newsletter herersquos whatelse you can find online

Go to JunHopeHealthcom to find these resources

A tip sheet on Swimmerrsquos Ear

Herbs can add flavor to foods withoutadding fats and sodium Find out how you can get started with herbs

Water activities are favorite summer pastimes Learn to prevent a water-related earache and how to treat it pronto should you get one

A one-minute video on herbs

A crossword puzzle to test how well you know the topics covered in this issue of the newsletter

Not getting enough fluids especially during the warm summer months is acommon problem Learn how to makesure yoursquore getting enough to drink and the signs that you need more

A one-minute video on preventing dehydration

ldquoI am unboreable in thegreat outdoorsrdquo

mdash PJ OrsquoRourke

ldquoCommitment is an act not a wordrdquo

mdash Jean-Paul Sartre

ldquoYou can have results or excuses

but you canrsquot have bothrdquo

mdash Author Unknown

ldquoIf you donrsquot go after what you want

yoursquoll never have it If you donrsquot ask

the answer is always no If you donrsquot step up yoursquore always in the same placerdquo

mdash Nora Roberts

June 1 ndash 7 Endive mdash a leafy green that you can add to a saladItrsquos an excellent source of fiber and a good source of vitamin Ccalcium iron phosphorus and potassium

June 8 ndash 14 Tomatillo mdash a staple in fresh Mexican salsa andmole Itrsquos a good source of vitamin C

June 15 ndash 21 Passion Fruit mdash the fleshy sweet-tart edible seedsfound on the inside have an intense fruit flavor and scent Theseeds are a good source of vitamin C and fiber

June 22 ndash 30 Loganberry mdash a cross between a blackberry and a raspberry Itrsquos an excellent source of vitamin C fiber andmanganese and a good source of vitamin K and folate

YourHealthMattersSavor summer-time sampling opportunities

Vow to try new produce in new ways to expand your healthful eating

options Here are a few suggestions to sample during

June

Fresh fruits and vegetables are plentiful this time of year