indication that you have over-

stressed your joints.

4. Don't be static. Changing

positions regularly will

decrease the stiffness in your

muscles and joints.

5. Forget the weekend war-

rior. Don't engage in activities

your body for which your

body isn't prepared. Start new

activities slowly and safely until

you know how your body will

react to them. This will reduce

the chance of injury.

6. Wear proper safety equip-

ment. Don't leave helmets

and wrist pads at home. Make

sure you get safety gear that is

comfortable and fits

appropriately.

7. Ask for help. Don't try to do

a job that is too big for you to

handle. Get another pair of

hands to help out.

Source: http://www.arthritis.org/protect-your

-joints.php

May is National Arthritis Month, here

are some ways to be aware and help

yourself!

Osteoarthritis (OA) is

the most common form

of arthritis, with nearly

27 million Americans

living with it today. No

longer considered just a

consequence of aging,

researchers now have

several candidates when

looking for a cause:

musculoskeletal defects, genetic de-

fects, obesity, or injury and overuse.

While you may not be able to control

a genetic trait or knock knees, there

are some definite actions you can

take to protect your joints and help

prevent OA.

1. Maintain your ideal body

weight. The more you weigh,

the more stress you are putting

on your joints, especially your

hips, knees, back and feet.

2. Move your body. Exercise pro-

tects joints by strengthening the

muscles around them.

Strong muscles keep

your joints from

rubbing against one

another, wearing down

cartilage.

1. Stand up

straight. Good

posture protects the

joints in your neck,

back, hips and knees.

1. Use the big joints. When lifting

or carrying, use largest and

strongest joints and muscles. This

will help you avoid injury and

strain on your smaller joints.

2. Pace yourself. Alternate periods

of heavy activity with periods of

rest. Repetitive stress on joints

for long periods of time can

accelerate the wear and tear that

causes OA.

3. Listen to your body. If you are

in pain, don't ignore it. Pain after

activity or exercise can be an

10 Ways You Can Protect Your Joints

I N S I D E

T H I S I S S U E :

Summer Sun

Protection

2

Cycling

Safety

2

Plan a

Vegetable

Garden

3

Healthy Food

Shopping Dos

& Don’ts

3

3 Cheers for

Family FUN

4

Hormones or

No, Keep

Drinking Milk

4

The purpose of

Healthy Notes is to

keep you healthy and

informed about

health related issues.

Please note that in-

formation in this

publication, along

with other similar

materials, is meant

to complement the

advice of your

physician, not to

replace it. Before

making any major

changes in your

medications, diet or

exercise, consult your

physician.

Questions and

Comments regard-

ing Healthy Notes

are welcomed.

Please feel free to

contact Wellness

Coordinator,

Anna B. Herman

any time.

anher-

man@nmu.edu

N O R T H E R N M I C H I G A N U N I V E R S I T Y

M A Y 2 0 0 8 V O L U M E V I I I , I S S U E 9

Healthy Notes

I would like to take this opportunity to say thank you to everyone this year for your support and participation in the wellness programs here at NMU. It has truly been my

pleasure this past year to serve as the Wellness Coordinator and have the opportu-nity to work directly with the faculty and staff. I have

enjoyed helping support a healthy working environment and hope that you all will continue to use the information and advice I have provided throughout the

coming years. I would like to wish everyone a safe and happy summer! We all really know that

summer is the best time here in the UP and something I will truly miss! Thank You, Best Wishes and Good Luck NMU ! GO WILDCATS!

Anna B. Herman GA Wellness Coordinator 2007-2008

“Say ya to da UP, EH!”

P A G E 2

Cycling Safety

Summer Sun Protection With the longer warmer days of spring and

summer around the corner, many people

increase their exposure to the sun,

increasing the risk of sunburn and sun-

related damage to the skin.

Consider a few alarming facts

related to the dangers of ultraviolet

(U.V.) light exposure this summer:

U.V. radiation is the most

important environmental factor in the

development of skin cancer.

More than 1 million cases of

basal cell or squamous cell cancer will

be diagnosed annually.

One blistering sunburn can double a

child's lifetime risk of

developing skin cancer.

Concrete, sand, water, and snow

reflect 85% to 90% of the sun's UV rays

which can cause sun injury, even with-

out direct sun exposure. You can

sunburn even on a cloudy day.

In the summer at mid-day, sunburn of

unprotected skin can occur with as

little as 30 minutes of exposure.

Preventing sunburn and skin damage.

Skin cancer and sunburn are largely

preventable problems when sun protective

practices and behaviors are consistently

applied and utilized.

The American Cancer Society has offered

the following recommendations to avoid

sunburn and reduce the risk of skin cancer:

When possible, avoid outdoor activities

during the hours between 10 AM and 4 PM,

when the sun's rays are the strongest.

Always wear a broad-spectrum

(protection against both UVA and UVB)

sunscreen with a Sun Protection Factor

(SPF) of 15 or higher.

Be sure to reapply sunscreen frequently,

especially after swimming, perspiring heavily or

drying off with a towel.

Wear a hat with a 4-inch brim all around

because it protects areas often exposed to the

sun, such as the neck, ears, eyes, forehead,

nose and scalp.

Wear clothing to protect as much skin as

possible. Long-sleeved shirts, long pants, or

long skirts are the most protective. Dark

colors provide more protection

than light colors by preventing

more UV rays from reaching your

skin. A tightly woven fabric

provides greater protection than

loosely woven fabric.

To protect your eyes from

sun damage, wear sunglasses that

block 99 to 100 percent of UVA

and UVB radiation.

Consider wearing cosmetics

and lip

protectors with an SPF of at least 15 to protect

your skin year-round.

Swimmers should remember to regularly

reapply sunscreen. UV rays reflect off water

and sand, increasing the intensity of UV

radiation and making sun protection especially

important.

Some medications, such as antibiotics, can

increase your skin's sensitivity to the sun. Ask

your doctor or pharmacist about the medicines

you take and learn more about extra

precautions.

Children need extra protection from the

sun. One or two blistering sunburns before the

age of 18 dramatically increases the risk of skin

cancer. Encourage children to play in the shade,

wear protective clothing, and apply sunscreen

regularly.

Treatment of mild to moderate

sunburn.

Despite your best preventive efforts,

should sunburn occur, home treatment

measures will provide some relief from a

mild to moderate sunburn. The sensation

of pain and heat usually lasts around 48

hours. An ibuprofen product (such as

Advil, Motrin, or Nuprin) started early

and continued for two days can reduce

discomfort. Take frequent cool baths and

apply cool moist cloths to

sunburned areas. Soothing

lotions, such as aloe vera,

or topical steroids, such as

1% hydrocortisone cream,

may help with sunburn

pain. Drink extra water to

replace the fluid lost into

the swelling of sunburned

skin. Peeling usually occurs

in about a week. Applying a

moisturizing cream to the peeling skin will

help with discomfort. Should blistering

occur, leave the blisters intact until they

burst. Then trim off the dead skin with

fine scissors and apply an antibiotic

ointment. Wash it off and reapply it twice

daily for three days. Many people make

the common mistake of applying petro-

leum jelly or other ointments to sunburn.

These serve only to contain the heat

associated with the sunburn and prolong

the discomfort. Also, avoid the use of first

aid creams or sprays that contain

benzocaine on burns because they can

cause an allergic rash. Seek medical

attention for severe sunburn, particularly

if associated with extensive blistering.

Source: www.edocamerica.com/healthtip/Archive/

eDocAmerica%20-%20Summer%20Sun%

Biking injuries send more than half a million Americans to emergency rooms and result in hundreds of deaths each year. Most serious bike accidents involve a collision with a motor vehicle. Know the factors that raise bike injury risk:

Age 16, and/or of male gender

Drug and alcohol use

Racing or doing stunts

Unsafe bike conditions

Not wearing a helmet

Not observing traffic laws

Most cycling deaths and disability result from head injuries. Scrapes, bruises, broken bones and overuse

With warm weather coming and longer days, get out and enjoy some biking!

What more could you want in a sport? Biking offers fun, travel, scenery and group support, as well as fitness gains. It helps you burn calories, strengthen muscles and im-prove heart health. And it’s relatively

easy on your joints. But when you get on your bike, don’t forget safety.

injuries are also common. Before you pedal, practice prevention: Wear protective gear. A properly fitted helmet is essential; it should sit level on your head (not tilted backward) with pads and straps adjusted for a snug fit. Also consider goggles, cycling shoes, gloves, shorts, bright or reflective clothing, a cushioned seat and handlebars.

Perform safety checks. Make sure

your bike fits your body, with

handlebars and seat adjusted

correctly. Keep your reflectors, lights

and bicycle in proper repair. Test

your brakes before every trip. Source: http://personalbest.com/2008/aug.htm

H E A L T H Y N O T E S

P A G E 3 V O L U M E V I I I , I S S U E 9

DO read nutrition labels. Tip: Any food called

“healthy” must contain at least 10 % of the Daily

Values per serving for several important nutrients,

(in addition to being low in trans fat, saturated fat,

sodium and cholesterol).

DON’T forget fibers finest. Load up on whole-

grain breads, rolls and cereals, as well as brown

rice and dried beans. When shopping, look for the

word “whole” at the top of the package ingredients

list.

DO pick the greenest. When buying salad

greens, select those deepest in color– dark greens

and reds. Why: The dark color means higher con-

centrations of antioxidant vitamins A, C and E, folic

acid, calcium, and other nutrients.

DON’T dismiss frozen produce. Some frozen

fruits and vegetables contain as many nutrients as

fresh produce– sometimes more. One study found

that frozen green beans had about twice the vita-

min C as fresh beans that sat on display and in a

refrigerator for nearly a week.

DO select “TV” dinners carefully. Choose

frozen meals that contain less than 10 grams of fat

and the least amount of sodium and cholesterol.

DON”T pass up pasta. It’s high in protein and

contains B vitamins and iron.

More DO’s: Avoid shopping on an empty stom-

ach; choose fruit “juices” instead of “drinks”; buy

skinless poultry; remember that a standard serving

of meat or fish should be the size of a deck of

cards. Source: Top Health, Health promotion and wellness newsletter , February

Planning a productive, fuss-free vegetable garden is a lot easier than you think. In fact, with a little careful planning you can create an easy-care garden that pro-vides you with armloads of delicious home-grown vegetables from spring till fall. To get you started, here are ten tips to keep in mind as your work. A personalized landscape planner can also help you start to get your garden designed. 1. Get maximum yields in a minimum amount of space by inter-planting quick-growing vegetables such as bunching onions with slower-growing crops such as broccoli and cauliflower. 2. Whenever possible, plant your crops in wide rows or bands instead of single file. Vegetables such as spinach, lettuce, green beans, peas and Swiss chard can all be grown in this manner for bigger harvests. 3. Sunshine is essential for healthy vegetables. Locate your garden where it will receive at least six hours of direct sunlight a

Plan a Vegetable Garden

Food for Thought Send your recipes to anherman@nmu.edu!

Peanut Pork or Chicken Kabobs You can make this marinade in a snap in the food processor up to two days

before you use it. Use it on chicken, pork, or some of each. Kabobs can be served

as is or with this other great recipe Grilled Pineapple Chutney. Happy Grilling!

INGREDIENTS

3 tbsp. unsalted peanuts

1/4 cup soy sauce

3 tbsp. lemon juice

1 tbsp. olive oil

1 tbsp. ground coriander

1 tbsp. brown sugar

3/4 tsp. black pepper

1 garlic clove, minced

2 lbs. pork tenderloin or 6 boneless chicken

breast halves, trimmed and cut into 1- to 1 1/2-inch cubes 1 lemon cut into 8

wedges

DIRECTIONS

1. If you are using wooden skewers, soak them in water for at least 30 minutes.

Blend the peanuts, soy sauce, lemon juice, olive oil, ground coriander, brown

sugar, pepper, and garlic in a food processor. Add to a bowl with the cut-up pork

or chicken and toss to coat. Chill and marinate for 1 hour.

2. Push the meat onto one end of 8 skewers. Grill directly over medium coals for

5 to 8 minutes or until the meat is just cooked through. Serve with lemon wedges.

Source: http://jas.familyfun.go.com/recipefinder/display?id=15289

Healthy Food Shopping

Dos & Don’ts

theworldaccordingtoeggface.blogspot.com

day. If you have a partially shady location, you'll probably have more success with leaf crops such as lettuce and spinach than you will with sun

worshipers such as tomatoes and melons. 4. Healthy soil is the key to a successful vegetable garden. Improve your soil by adding generous amounts of rotted manure, sphagnum peat moss, compost, leaf mold or other organic matter. If your soil is primarily clay, you may want to add some sand to improve drainage. Till or spade all materials into the soil in the early spring or late fall. 5. Make gardening a joy, not a chore: Mulch your vegetables in the early summer. A thick mulch helps eliminate weeds, maintains important soil moisture and improves soil structure

as it rots. Good mulch materials include shredded bark, compost, cocoa bean hulls, straw and spoiled hay. Note: If you decide to use hay as a mulch, be sure there are no weed or grass seed heads mixed in. These seeds can easily germinate in your garden. 6. Grow vertically. Save space and increase yields by growing crops up and over a trellis or arbor. Pole beans, melons, cucumbers and gourds all thrive above ground, leaving more ground

space for other crops. 7. Get a jump on the growing season by using cloths, row covers and plant protectors to protect crops from early frosts. Even cold-sensitive vegetables such as tomatoes can be transplanted outdoors weeks before normal planting time. 8. Save water and minimize watering chores with a drip irrigation system. Drip irrigation provides water directly to where it does the most good: the root zones of your plants. Plus, if you install a timer on your faucet, your garden will get watered automatically, even when you're on vacation. 9. Get twice the harvests from a piece of ground by second-cropping. In our test gardens we always plant quick-growing spring vegetables such as lettuce and spinach together in the same bed. That way, when those crops are harvested, we can replace them with a summer crop of green beans or summer squash. 10. Don't overplant. Choose vegetables that you know you and your family will enjoy. That way you won't spend time and effort on growing crops you won't use. Concentrate on your favorites and enjoy yourself.

For more Gardening tips and easy vegetables to grow this summer, visit

The Spring Gardening Guide www.ivillage.com

The Local Scene Healthy Living in the NMU Community

Clipart Source: mqtcty.org Upcoming Events

For wonderful summer

activities visit:

http://www.marquette.org/

And

http://www.marquettecountry.org/

Get moving and Enjoy!

When Wal-Mart announced last week that its

private label milk would be produced exclu-

sively from cows that had been given no artifi-

cial growth hormones, it sparked nationwide

concern about how milk is produced and how

its production may affect your health.

Milk is a key source of calcium, a mineral

that's critical for helping prevent osteoporosis

and keeping teeth strong.

While scientific studies have proven inconclu-

sive, it's important to focus on what we do

know. Milk has nutrients that are essential to

your health, so whatever you do, don't stop

drinking it. Here's why:

1. You probably aren't getting enough

On average, American adults consume only

half of the three daily servings of milk recom-

mended by the Food Pyramid. According to

the U.S. Department of Agriculture, only 10

percent of women consume the three recom-mended servings.

2. Strong bones...and more Milk is a top

dietary source of calcium, a mineral that's

critical for helping prevent osteoporosis and

keeping teeth strong. Calcium and other nu-

trients in dairy also help keep your blood pres-

sure stable, have been linked to lowered levels

of LDL ("bad") cholesterol, reduced risk of

certain cancers, and even weight loss. For

more on what calcium can do for you, read the

full story.

3. You need calcium all

day Your body can absorb

only about 500 milligrams of

calcium at a time. That's

why it's best to obtain cal-

cium from a variety of foods

all day long. Milk and dairy

products, such as yogurt or

cheese, make it easy to get

small portions throughout

the day. (You can also obtain some calcium

from non-dairy sources.)

4. All milk is fortified with vitamins Forti-

fied milk is one of only a few dietary sources of vitamin D, a nutrient that helps your body bet-

ter absorb calcium and one of the nutrients

that women need most. A cup of milk contains

100 International Units (IU) of vitamin D, half

the amount currently recommended for adults

under age 50 and a quarter of the amount

needed for those age 51 to 70. Milk is also

fortified with vitamin A, a key nutrient for

vision and a healthy immune system.

What you should do: If you're under at 50,

you need 1,000 milligrams (mg) of calcium

daily. Those over 50 need

1,200 mg. Meeting this amount

is easy. Consume three of the

following (each contains 300

milligrams of calcium, a third of

your daily requirement):

• One cup of milk

• A cup of yogurt

• One-and-a-half ounces of

cheese (about six playing dice)

• You can choose from the list of Top 12

calcium-rich foods .

Finally, be sure to choose low-fat milk and

dairy products. Lowering your intake of satu-rated fat helps lower your risk of heart dis-

ease. Learn more about differences in milk

varieties to help you make smart choices. Source: http://www.cnn.com/2008/HEALTH/diet.fitness/04/15/cl.milk/

index.html

Fad-free advice: Hormones or no, keep drinking milk

“Yesterday’s the past and

tomorrow’s the future. Today

is a gift– which is why they

call it the present.”

~Bill Keane

Whether it’s just you and your significant other, or the kids are there

too, make some time for family fun! And

if its just you, friends are your family and

good for lots of fun!

Play Like Kids

Fly a Kite, draw a cartoon, build a

scrapbook or go to a ball game. Be sure

each family member has a chance to

choose activities, try new things and

explore hidden talents. The options are

endless, SO HAVE FUN!

Enjoy Fitness, family style

Leave the TV and get physical for a change. Take bike rides after dinner;

hike, skate or kayak together on the weekends. Be adventurous! The

best fitness activities are those you want to do often. Get pedometers

so you can all track your steps. Big bonus for kids: An active childhood

opens up a lifetime of exercise and good health!

Meet for Dinner

Children welcome ways to connect with their families for fun and sup-

port. Sharing meals and conversation daily tells people you care and you

want to stay connected. Keep meals simple so young ones can help out.

Turn off all distractions and just enjoy one another.

REMEMBER: Everyone needs recess.

Fitting in quality family time is vital to a happy household. Take regular

breaks from work and school to have some fun together!

Source: Personal Best, August 2008 Calendar

3 Cheers for Family FUN