HealtH NotesJune 2012◆ Despite the stereotype of teenage girls with eating disorders, studies show bulimia and anorexia also occur in males. Men often purge to make weight in a sport or to improve muscle definition, and anorexia often starts with compulsive exercising. Men respond as well as women to cognitive therapy and nutritional counselling, which help them form healthier eating habits. More info k www.edfofcanada.com

◆ Painted finger and toenails may look sharp, but they can also hide a serious health problem. Melanomas sometimes occur in areas not typically exposed to the sun — including under a nail. They appear as a brown or black discolouration that can be mistaken for a bruise, and are more common in people with darker skin colour. Periodically remove all nail polish and do a quick check.

◆ national Memory Screening Day is June 12, sponsored by Alzheimer's Foundation for Caregiving in Canada. Locations throughout Canada offer free confidential memory screenings. The screenings help determine if additional testing by a health care professional is needed. Learn more at www.nationalmemoryscreening.ca.

Boxing Benefits Your Personal Wellness Program sun Protection smart snacks @ Work Build a HealtHY Back

inSiDe

Smart moves for reaching your personal best are at:

www.personalbest.com/extras/CanadaJune12tools

T he Caribbean encompasses many island nations, including Nevis, Jamaica, St. Kitts, Aruba

and others. Each island of the Caribbean has its own interesting variation on the Caribbean norm, but some ingredients are common in many dishes, including rice, plantains, cassava, peas, beans, sweet potatoes and coconut. Caribbean cuisine fuses flavours and ingredients from Africa, India, Europe and China, which is what makes it unique. From pungent curries to savoury stews, the adventurous diner can find many new tastes to pique their palate. An abundance of fresh fruit, including papaya, mango, coconut, bananas and pineapple, grow on the islands. Even more exotic fruits, such as sopadilla, loquat and monster, are found locally, but are usually too perishable to export.Seafood is also a culinary staple. Specialties include flying fish in Barbados, conch in the Bahamas, shark in Aruba, and saltfish in Jamaica. Fish and shellfish are popular, but beef, poultry and pork are also common.

While Caribbean food has many healthy ingredients, cooking methods such as deep frying or using lots of oil and butter can add too many calories to otherwise nutritious dishes. Many curries and pastries are very high in calories and fat. Stick with recipes filled with spices instead of fat, and keep portions sizes sensible. Familiar spices include cinnamon, clove, nutmeg, ginger and pepper. Peppers, hot sauces and “dry rubs” are frequently featured in island specialties. Jerk is a fiery Jamaican rub that uses spicy Scotch Bonnet peppers with ginger, pimento and nutmeg. It is used as a marinade for chicken, fish and pork. Experiment with Caribbean food at home by preparing recipes such as Jerk chicken, rice and peas, spiced chickpeas with roti, or a tropical fruit salad.

By Cara Rosenbloom, RDWorld on Your Plate

SerieS

Many-Flavoured Islands

QUIKRISKTM

ASSESSMENT:Sun Protection FactorsHow do you keep your cool in the summer heat? Check your daily defences:

I avoid outdoor work and exercise between 10 a.m. and 4 p.m. on hot days.

I take frequent breaks from the sun if I must work or play in it.

I cover up from the sun by wearing long sleeves and a hat to avoid burning or tanning.

I watch for signs of heat illness (dizziness, headache, nausea or increased pulse).

I drink fluids to avoid dehydration in the heat, especially during active periods.

I never leave pets or people parked in a closed vehicle when it’s hot.

I liberally apply sunscreen during sun exposure year round, even on cloudy days.

I use a water-resistant sunscreen, minimum SPF 30, that blocks UVA and UVB rays (broad spectrum).

I don’t use tanning beds or sunbathe to get a tan.

I know that any discolouration on my skin increases my risk for skin aging and cancer.

If you marked every box, congratulations!

If you left a few unchecked, take steps to make sure you’re doing everything you can to stay

safe in the sun.

June • 2012 | Body Bulletin Canada®

Boxing is not just for pro fighters — this sport has now gone mainstream. Boxing classes, sometimes mixed with other martial arts, are popping up in gyms everywhere.Participants mostly direct jabs and punches at an imaginary opponent, but some classes include heavy bags as targets.

3 KnoCKoutS: Boxing ...u Burns 350-450 calories per hour

(great for people trying to bring their weight down).

v Builds strength in arms and legs, and improves muscle definition, flexibility, balance and reflexes.

w Instills a feeling of inner strength and confidence and teaches self-defence.

Boxing is a great at-home exercise too, requiring little space and no equipment. Start with basic shadowboxing moves before a full-length mirror: head facing forward, body facing at a 45-degree angle with your left arm and leg in front. Clench your fists and keep them near your face. Throw two jabs with your right fist aimed at your face’s reflection, followed with a jab from your left. Repeat this sequence for 1 minute, take a brief break and repeat with your other side facing forward.

Making successful lifestyle changes requires a plan with measurable, realistic goals. Get started today:

STeP 1Consider your health broadly and select a few areas to improve. Some examples might be cholesterol control, dental care or better stress management. Next, set specific goals for the next month.

STeP 2Set specific, achievable weekly goals such as “Walk for 10 minutes at lunch.” Mark these in your calendar or post them somewhere visible. Here’s an example:

STeP 3Get support or assistance in reaching your goals. Find out if your employer

or health plan offers wellness programs. Some companies offer health fairs, gym membership discounts, smoking cessation or nutritional counselling. Or look for local exercise clubs, sport programs, free health screenings and health education lectures in your community.

STeP 4Track your progress and review your goals regularly. Change takes time, so be patient. Finally, check off the goals you’ve accomplished and reward yourself for progress.

national Sun awareneSS week iS June 4-10.

the Benefits of Boxing

Category Date Current Status Monthly Goal weekly Goal (by 7/1/12)

Weight 6/1/12 79.3kg 77kg Lose.45kgLoss (175lbs) (171lbs) (1lb)each weekCheck-in (weigh-in):

week 1:lost.27kg(.5lb)week 2:lost.45kg(1lb) ,etc.

Your Personal Wellness Program

for fitneSS PunCh …

Produce Pickof the Month

Pineapple Pineapple comes from the Spanish word pina, which means pine cone. Fresh pineapples have a fragrant smell; avoid those with fermented or sour odours. A 125ml (½ cup) diced serving has 45% of the Daily Value for vitamin C, which is very high. Try pineapple for a nutritious and delicious dessert without added sugars.

know yourNumbers

t-ScoreA noninvasive bone mineral density test detects osteoporosis, a disease that thins and weakens bones. Men and women of any age can develop this condition. The test yields a T-score that compares your bone density against an established standard.

Here’s what your t-score means:

-1 or aBove = normal bone

density

BetWeen -1 anD -2.5 =

low bone density (osteopenia)

BeloW -2.5 = indicates

osteoporosis

Source: Osteoporosis Canada

Body Bulletin Canada® | June • 2012

It’s easy to take your back for granted — until you’re hit with back pain. Here’s a care plan to keep your back happy:Tone up — Strengthen the “core” back and stomach muscles stabilizing your spine. Reduce — The lower back carries much of your body weight, so slimming down can relieve stress there.Improve your posture — Stand up straight. Slouching causes muscle strain.Pre-empt pain — Avoid wearing high heels. Wear shoes with adequate arch support or use cushioned soles. Avoid injury — Get help with heavy objects. When lifting or lowering, spread your legs for good support, stand near the object and keep your back straight. Then tighten stomach muscles, bend at the knees (not the waist) and use your leg muscles. DON’T twist or rely solely on lumbar support belts.Apply ergonomics — When standing for long periods, put one foot forward and

bend your knees slightly. Chairs should swivel, be the appropriate height for the task and have adequate low-back support — if not, use a small pillow or rolled towel. Sleep on it — Backache can occur with mattresses that are too hard OR too soft. Put plywood between the box spring and mattress to stiffen a soft bed; soften a firm mattress by adding a thick mattress pad.If you smoke, quit — It increases the risk of back problems. Pay attention to form when exercising — Keep it low impact and learn how to prevent sports injuries.

Build a Healthy Back

1. Check your blood pressure. High blood pressure causes your blood vessel walls to thicken or weaken. This can result in blockage or breakage of a blood vessel in the brain, two common causes of stroke.2. Stop playing with fire. Your stroke risk goes up two-fold if you use tobacco.3. limit alcohol. Too much alcohol can triple your risk for stroke. 4. limit salt intake. Check food labels for salt content; processed foods tend to be high in salt.5. Monitor your blood sugar and cholesterol levels. Ask your provider if you need diabetes and cholesterol screening.

6. Promote good blood circulation. If you have risks for heart disease, work with your provider to control them, including 2.5 hours of moderate exercise weekly, preferably aerobic.7. act fast if you have symptoms. Call 911 and get tested and treated immediately if you show signs of stroke.

Signs of stroke typically occur suddenly and include: severe headache • trouble walking, dizziness or loss of balance • trouble seeing • confusion, trouble speaking or comprehending • numbness

or weakness of face, arm or leg, especially on one side.

June iS Stroke awareneSS Month.

Stroke PreventionTrue or false? In Canada, stroke is the third leading cause of death. The answer is “true.” Take these key preventive steps to heart.

water exercise is a great activity for back health.

Keep those ques tions and suggestions coming!

phone: 800-871-9525

fax: 205-437-3084

e-mail: editor@personalbest.com

website: www.personalbest.com

Managing editor: Susan Cottmanexecutive editor: Liz CareyAd visors: Marica Borovich-Law, MBA;

John Brennan, MD, CCFP; Cara Rosenbloom, RD

This newsletter is intended to promote good health. It is not intended as a substitute for medical advice or professional care. Before making significant changes in diet or exercise, consult your health care provider.Sources available on request. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited.

©2012, Oakstone® Publishing, LLC, dba Personal Best®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242 800-871-9525. Oakstone, Personal Best and Body Bulletin are registered trademarks of Oakstone Publishing, LLC.

Stay in touCh

Nutrition FactsMAKES 6 250-Ml (1-cup) SERVINGS.

Amount Per ServingCalories 111

Total Fat 7g Saturated Fat 1gCholesterol 0mgSodium 49mg

©2012 Oakstone® publishing, llc

Total Carbohydrate 11g Dietary Fibre 4g Sugars 5g Protein 3g

1. Best environmentEating while working may save time, but might not be so good for your health. This habit can lead to eating too much without even enjoying your food. How can you overcome these pitfalls? First, get away from your work space. Go to the cafeteria or outdoors and enjoy your meal. If you eat in your office, set aside your work during lunch, at least a few times a week. 2. Best ChoicesRaw vegetables. They are so easy to munch all day long. Bored of carrots and celery? Try raw green beans, snow peas, asparagus, peppers, mushrooms, grape tomatoes or baby cucumbers.Easily portable dairy. Try a single-serve container of skim or 1% milk. Or enjoy string cheese in individual portions — choose part-skim varieties with fewer than 6 grams of fat per serving. Yogurt also offers numerous choices; look for low-sugar products.

Fruits or nuts. Apples, pears and oranges are easy to pack and provide fibre and essential nutrients. Almonds and walnuts deliver filling, heart-healthy fats and essential minerals. Serving size is about 23 almonds or 14 walnut halves.

Fill up on fibre with whole grains such as oat cereal, whole-grain rye crackers, popcorn or oatmeal. Check the fat, sodium and sugar content and see how they fit into your meals for the day.

3. Best adviceSnack calories count. Eat no more than three snacks and limit total calories to 100 to 200 calories per snack.

Green Beans & Grape Tomatoes

45 ml (3 tbsp) olive oil.45 kg (1 lb) fresh green beans,

trimmed30 ml (2 tbsp) fresh lemon juice30 ml (2 tbsp) fresh oregano,

chopped (or 1 tsp dried)10 ml (2 tsp) Dijon mustard10 ml (2 tsp) minced garlic5-10ml (1-2 tsp) black pepper, freshly

ground250 ml (1 cup) red onion, thinly sliced500 ml (2 cups) red and yellow grape

tomatoes, halved

1. Heat oil in large, deep skillet over medium temp; add beans and cook 8-10 minutes or until fork tender.2. Blend lemon juice, oregano, mustard, garlic and pepper; stir into beans.3. Add onions and cook 3-4 minutes.4. Stir in tomatoes and cook about 1 minute. Serve hot or at room temp.

June • 2012 | Body Bulletin Canada®

Speaking of Smart Snacks …Looking for a way to eat more greens? Try preparing kale as crunchy “chips.” Chop .45 kilograms (1 pound) of kale leaves (discard stems) and place in a bowl with 15 ml (1 tablespoon) of oil. Season lightly with salt, pepper or other spices. Toss the kale well to coat the leaves evenly with oil. Place on cookie sheets lined with parchment paper and bake at 163˚C (325˚F) for about 10 minutes or until crispy.

Smart Snacking @ Work: 3 Bests

The People Corporation family of companies includes …