BL Summer Magazine

Balanced Living Quarterly Wellness Magazine: Summer 2010

In This Issue:

Make time for fun and relaxation

-Walk Your Way to Better Health - Make Time for Fun & Relaxation - Simple Summer Safety - Helping Your Child Manage Money and Opportunity on Their First Summer Job - Seasonal Recipe: Blueberries - Heat Stroke Quiz - The World’s Best Anti-Cancer Diet

Walk Your Way to Better Health Compared with other forms of exercise, walking can seem so ... pedestrian.

Running is dynamic. In-line skating is flashy. Biking has great accessories.

But walking?

"Walking is still the most viable exercise option for most people," says Glen Duncan, Ph.D., an exercise researcher at the University of Florida College of Medicine. "You don't have the injury problems that can happen with running, and it's an activity that gets most people into their target heart rate."

Over 81 million Americans have already caught on, according to a survey by the National Sporting Goods Association.

Still not convinced walking is for you?

Let's look at your reservations one at a time.

I Don’t Have Enough Time Do you have nine minutes a day? A study published in the Journal of the American Medical Association showed that walking at a moderate pace as little as an hour per week halved the risk of coronary heart disease for a group of women 45 and older. That's much less time than the standard proposed by the American College of Sports Medicine and other groups: a half-hour of physical activity on most days. But for people who normally don't exercise, a few minutes a day can make a big difference. "The women we studied were like the general American public. They were pretty sedentary," says the study's lead researcher, I-Min Lee, Sc.D., an associate professor of

medicine at Harvard Medical School.

The study showed "physical activity is not an all-or-nothing situation. Even if you do a little you can benefit." View an hour a week as a minimum, she says. "I would recommend that people aim for the current recommendations of 30 minutes of exercise a day, four to five days a week. That is a very sensible level where you get health benefits almost risk-free."

I Can’t Get Motivated You're not alone. Dr. Duncan says more than a quarter of all Americans report that they don't engage in any consistent physical activity. "By the time people come home from a long day at work, after fighting traffic, most people just don't feel like doing much of anything," he says.

But Dr. Lee feels her study offers an

encouraging message. "An hour a week is a very doable goal as a starting point for just about everybody," she says.

Walking is a relatively easy alternative to plopping down in front of the television. It can be done just about anywhere, and a good pair of shoes is the only equipment you need.

Walking isn’t Intense Enough To reap health benefits from exercise, you need to get your heart pumping at 55 to 65 percent of capacity.

"That's going to fall into the category of walking for most people," Dr. Duncan says.

A simple formula can tell you if you're reaching your target heart rate: 1. Subtract your age from 220 to get your maximum heart rate.

2. Multiply that number by 0.6.

3. The number you get equals the heartbeats you want to achieve per minute.

For example, the target heart rate for a 35-year-old woman would be roughly 110 (220 minus 35 equals 185 times 0.6 equals 111).

If a stroll doesn't do it, you can always pick up the pace (after checking with your doctor). Howard "Jake" Jacobson, executive director of the Walkers Club of America, suggests pumping your arms like a sprinter, finding terrain with hills, and even jogging for short stretches to boost your walking workout.

Walking is Boring Walking can be a social activity. And that's not just because it's easy to hold a conversation.

You can find strength in numbers by joining a walking club. The Walking Club of America, for instance, has groups in many cities (write to P.O. Box 7601, Jupiter, FL 33468 for information).

Walking can also be the centerpiece

of a vacation with friends or family.

You can hike in national parks or walk well-traveled U.S. trails. You can even explore other nations by booking a walking tour through a travel agent.

Walking in Safety Walking is probably the safest form of activity. But there are still some safety tips you should keep in mind: • Try to walk in well-traveled areas during daylight hours.

• If you do walk before sunrise or at night, wear light-colored or white clothing. You can also buy reflective strips for your clothing and shoes.

• Always walk facing traffic to see what's coming toward you.

• Skip the headphones. You should always be aware of your surroundings.

• If possible, walk with someone else.

• Don't run from or stare at an unfriendly dog. With your eyes averted, back away while shouting "no."

• If you hear thunder or spot lightning, head for home.

Get Off on the Right Foot Putting one foot in front of the other may get you across the floor, but exercise walking is a bit more involved.

We asked Howard "Jake" Jacobson, executive director of the Walkers Club of America, about the most common mistakes made by a beginning walker.

His advice: • Wear proper shoes: You don't play basketball in wingtips, do you? They make shoes designed for walking. Buy a pair.

• Warm up by walking slower for the first few minutes.

• Stretch: Yes, you need to warm up even for walking.

Mr. Jacobson recommends stretching a half-mile into your walk and then again when you're done for greater flexibility.

Stretch your calves, hamstrings, hips and thighs. Four simple

stretches, done in as little as five to 10 minutes, will do the trick.

• Keep hydrated: You lose water when you walk. Drink a glass a few minutes before you start.

Then carry a bottle of water with you or, if possible, stop at fountains along the way.

• Don't overstride: Extending beyond your normal stride length jolts your joints and actually slows you down.

• Don't use ankle or hand weights: Weights add unnecessary momentum to your movements, interrupting the natural flow of your walk.

Wellness Library Health Ink and Vitality Communications ©2010

Devote Yourself to Fun Once you've chosen an activity, put your whole heart and mind into it. If you have trouble letting go of worries and responsibilities, imagine that you've sealed your cares in a carton and stashed it under your desk for a few hours. The box will be there whenever you need to retrieve it. Here are some ideas for having fun:

Personal Recreation

Make Time for Fun and Relaxation

A

sense of play and the ability to relax are second nature to some people.

These folks don't need to be reminded of how good it feels to whack a tennis ball over a net or help their kids build a model railroad. For others, it helps to be reminded that play and relaxation have a purpose.

Why You Need Leisure • In addition to providing satisfaction in itself, as little as an hour a day of leisure time helps you stay in balance.

• Physical fun in the form of aerobic activity helps dissolve the tension that accumulates in your body during stressful times.

• When you add more leisure to your life, you'll become a healthier and more effective employee and parent.

How to Have Fun Have you forgotten how to have fun?

If so, don't lose hope. Play is serious business for kids, so take some cues from your children. Healthy, happy kids invest their entire heart and soul into their play activities. They approach their physical games and flights of imagination with a kind of abandon most adults have forgotten is possible.

• When it's your turn to play, choose some activities that are just for you. You can do other activities as a family.

• If you need to schedule leisure time activities into your busy day, do so.

• Pick sports, hobbies and outings that give you and your family a sense of enrichment or simply make everyone feel good.

• Remember to allow time for unexpected pleasures.

• Reserve quiet times at the beginning or end of the day to meditate or relax with a favorite quiet activity, such as reading or crafts.

Pursue a new hobby or revive a former one.

Establish and maintain a regular exercise program.

Learn a new sport. Consider racquetball, cycling, jogging, boating or dancing.

Join a book discussion group.

Seek a creative outlet in crafts, music or art.

Join a community group.

Enroll in a class.

Call someone you haven't talked to in a long time.

Go for a walk in a new part of town.

Visit an antique shop.

Family Fun Attend a sports or entertainment event together.

Take your children to a special movie or amusement center.

Go on cycling trips.

Visit the zoo.

Fly a kite.

Take day trips to the country.

Take walks around the neighborhood or to the park or library.

Play charades and board games instead of watching television.

Visit science and art museums.

Make planning your vacation a family activity. Encourage your children to read travel brochures and library books about your destination. Discuss your trip and some of the sights you'll see.

Participate in bike-a-thons, walk-athons and other fund-raisers.

Try family folk dancing and square dancing.

Parlay International ©2010

Sunscreen Protect your children's skin from the sun. Use sunscreen to cut down their risk of skin cancer later in life.

Here are some tips: • Limit children's time in the sun, particularly between the hours of 10 a.m. and 4 p.m., when the sun's rays are at their peak.

• Get children to cover up with long pants, shirts and caps or hats.

• Put sunscreen on children, even on cloudy days. Use a sunscreen with an SPF of at least 15. Note: Children under 6 months should NOT wear sunscreen. Protect infants by keeping them out of the sun.

• Set a good example. Cover up and wear sunscreen yourself.

Safety in Water Swimming is fun for the whole family. It’s even great exercise. Although swimming is fun and healthy, you must take care because accidents can sometimes happen.

Follow these tips to help prevent drowning: • Teach children to swim. If you can’t teach them, enroll any child 4 or older in swimming lessons. Sign up for lessons yourself.

• If you have a pool at home, put a fence around the pool to keep small children out.

• Do not allow children to run around the pool at home or at a community pool.

• Watch children at ALL times. Don’t do anything else while you are supposed to be watching the children.

Don’t talk on the phone, read or mow the lawn.

• Learn CPR, particularly if you have a pool at home.

Swimmer’s Ear Swimmer’s ear is an infection of the ear canal that can happen to children who spend a lot of time swimming underwater.

Here are some tips to help prevent a water-related ear infection: • Wear earplugs.

• Clean the outer area of the ear but not the inside.

• Never put anything in the ear. This includes cotton swabs.

Simple Summer Safety Before you run to the beach or go to the pool, read these tips to help you stay safe this summer.

Talk to your doctor if your child complains about: • Itching in the ears or a feeling of stuffed-up ears • Pain, tenderness or swelling of the ears • Fluid draining from the ears • Hearing loss Wellness Library Health Ink and Vitality Communications ©2010

Helping Your Child Manage Money and Opportunity in Their First Summer Job Your teen's first experience working for an employer marks a milestone in their lives. While they might have earned allowances when they were younger for chores and for neighborhood babysitting, that first real job with a paycheck is a chance for a child to learn how to make smart choices with the money they earn.

H

opefully you've had a chance to teach them about putting money aside in a piggy bank or saving for particular toys, treats or activities long before now. When it comes to the job search or counseling on money issues, here are some things that parents can do:

Talk About Your Own Work Values At ages earlier than most parents might believe, kids pick up whether their parents have a good or bad relationship with work and money. Think about what you say about your own job – do

you complain a lot about your boss or co-workers? Do you gripe about your paycheck? Are you realistic about the good and bad days? If you're passionate about what you do, do you talk to your child about that in a way they can understand? One of the best lessons a parent can teach a child about work is a simple one: Do what you love. Once a child understands this, they’ll begin to understand that work isn't about money alone.

Discuss What a Child Likes To Do Sometimes the best job in the world for an unfocused teenager might be

in fast food or construction because those jobs are tough and tiring, yet give a variety of new experiences.

But if they have special skills, such as working with computers or teaching kids, that's an opportunity to get them thinking about jobs that are more rewarding and pay potentially more than minimum wage. So don't discourage self-employment. The skills a teenager uses to earn income at 14 or 15 might pave their way to a college scholarship at 18. Also, don't fail to mention the benefit of working summer internships in their chosen interests when they get to college.

Know the Law If your child gets a job at a nationally known employer, chances are that standard work rules will be followed.

But it's good for parents to know what those rules are and to make sure their kids know them too. Parents and teens can do some research themselves about teen work, work rules and safety by visiting the U.S. Occupational Safety & Health Administration's Teen Workers Web site.

Teach Your Kids to Job Search Like an Adult Get your kids to start looking for work months ahead of when they'll need the job. Get them to read the want ads. Have them check salary averages for the jobs they're thinking about on the Internet. Have them check out prospective employers as well – the Internet will allow them not only to learn about the company, but possible problems the company has as well.

There's really no reason to wait – anything you've ever done to check out a future employer, teach those skills to your teen. Also, encourage them to talk to family members, teachers and community leaders you trust about job possibilities nearby – it's never too early to learn how to network.

Sit Down With their First Pay Stub If you can, take a minute to make sure your teen sees exactly how much of their pay goes toward taxes and other key withholding items and what that will potentially mean at tax time. Then encourage them to have a little fun with that first paycheck before they go on to save the others. They worked hard for that money.

Make Sure They Have a Bank Account Many employers do direct deposit, so a bank account will probably be a necessity for your child. But encourage them to start both a checking and savings account so they understand that some money is for savings and some is for

spending, particularly if they'll need to have a role in saving for college or paying for a car and maintenance.

Prepare Yourself to Deal with their Mistakes and Failures

them, but be ready to offer advice that will encourage them to work well with people, always look for better opportunities, and make sure they're being valued for their labor. The best work lessons are not always about money.

Your child may have rough times on the job; they might lose their job or fail to get paid. Don't fight their battles for

Financial Planning Association (FPA) ©2010

BLUEBERRIES

Seasonal Recipe

Blueberries are one of the best foods nature has to offer. This small super fruit is loaded with antioxidants that have the power to fight both cancer and heart disease, as well as other illnesses. Throw some into a fruit salad, smoothie, or on top of your favorite healthy cereal or oatmeal for a satisfying burst of flavor that can help you live a better life.

The following recipe for a blueberry and yogurt smoothie is a great way to get your dose of blueberries while having a cool drink on a hot summer day. You can easily turn this smoothie into a substantial breakfast by adding a sprinkle of your favorite granola on top. For more flavor, freeze your blueberries and eliminate the ice cubes so your drink isn’t watered down.

Blueberry and Yogurt Smoothie Ingredients: 1/2 cup of wild blueberries 1/2 cup of blueberry yogurt 1/2 a banana 1/2 cup of ice Directions: Blend the banana, ice and yogurt together until the banana is well blended. Add the blueberries and blend on low speed for 30 seconds. Adding the blueberries at the end leaves the blueberry flavor on top.

Source: http://smoothie-recipes.com/fruit/blueberry.html

H

yperthermia, overexposure to extreme heat, can be just as deadly as hypothermia. A hot summer day can be just as deadly as a chilly winter one for older adults. According to the National Institute on Aging, several hundred Americans die of heat stroke or other heat-related illnesses each year; and most of them are older than 50. Take this quiz to see how much you know about heat stroke and heat exhaustion.

1. Heat exhaustion and heat stroke mean the same thing.

True or False

2. Heat-related illness is only a concern if the temperature reaches 100 degrees F.

True or False 3. Having high blood pressure increases your risk of developing a heat-related illness.

True or False 4. If you're overweight, you're at higher risk for developing a heatrelated illness.

True or False

5. The only way to keep cool when it's hot indoors is to use a fan or air conditioner.

True or False

6. If your house is hot in the summer, a good place to seek relief is the public library.

True or False 7. It's harder for older people to tell when they're overdressed for the weather.

True or False 8. If the weather forecast includes a smog alert, you should try to stay indoors.

True or False 9. Headache, nausea and fatigue are common symptoms of heatrelated illness.

True or False 10. One way to treat heat exhaustion is to get the person into a cool place.

True or False

Based on Information from the NIA

The Answers.....

1. False. Heat exhaustion is a warning that the body is becoming overheated. If the person does not get help, heat stroke may result. Heat stroke, also called sunstroke, is a medical emergency that is often fatal. Seek immediate medical attention if someone has symptoms that include confusion, bizarre behavior, faintness, staggering and lack of sweating.

2. False. Older adults can be at risk for heat-related illness at lower temperatures, particularly if the air is humid. High humidity hinders the evaporation of sweat from the body. If the temperature is 90 degrees, for instance, and the relative humidity is 70 percent, the air feels as though it's 106 degrees. If you're standing in full sun, it would feel as though the temperature were 121 degrees.

3. True. If you're following a salt-restricted diet because of high blood pressure, you are at higher risk of developing heat-related illness. Don't take salt pills without checking with your doctor.

Older adults taking multiple medications also are at higher risk of heat-related illness. It's important to drink extra fluids during hot weather, but ask your doctor if you need to watch how much you drink.

4. True. A person who is overweight has more difficulty regulating body temperature than someone of normal weight. An overweight person also retains more body heat.

5. False. Although fans and air conditioners work best, if you don't have either, you can still take steps to keep cool. Open windows at night to let cool air in. If possible, open windows on two sides of the house to allow a cross-flow of air. Keep blinds, drapes or shades pulled during the hottest part of the day. Take a cool shower or bath.

6. True. Also check out shopping malls and movie theaters. If you don't have transportation, your local senior citizen center or agency on aging may be able to help.

7. True. Older adults often have poor circulation and inefficient sweat glands. Stick with lightweight, loose-fitting cotton clothing.

Light-colored clothing also helps because it will reflect some of the sun's heat. Also wear a wide-brimmed hat to keep the sun off your face.

8. True. People with heart disease or emphysema have a more difficult time during a smog alert.

9. True. Symptoms of heat fatigue include cool, moist skin and a weak pulse. Symptoms of heat exhaustion include profuse sweating, giddiness and cold, clammy skin; the pulse is normal or increased.

10. True. If possible, also have the person lie down and rest. Offer the person cool water or fruit juice; avoid beverages that contain caffeine or alcohol. Sponging off with cool water will also ease symptoms.

Wellness Library Health Ink and Vitality Communications ©2010

Be Healthy and Safe in the Garden Enjoy the benefits of gardening, and stay safe.

W

hether you are a beginner or expert gardener, health and safety are important when heading out to your garden, vegetable plot, or grassy lawn. Gardening can be a great way to get physical activity, beautify the community, and go green. However, it also can expose you to potentially harmful elements, such as the sun, insects, lawn and garden equipment, and chemicals. Below are some health and safety tips for gardeners to follow while enjoying the beauty and bounty gardening can bring: • Dress to protect. Prevent exposure to chemicals, insects, and the sun.

• Put safety first. Limit distractions, use chemicals and equipment properly, and be aware of possible hazards to lower your risk for injury.

• Watch out for heat-related illness. Even being out in short periods of time in high temperatures can cause serious health problems. Monitor your activities and time in the sun to lower your risk for heatrelated illness.

• Know your limits. Talk to your health care provider if you have concerns that may impair your ability to work in the garden safely.

• Enjoy the benefits of physical activity. Gardening is an excellent way to get physical activity. Active people are less likely than inactive people to be obese or have high blood pressure, type II diabetes, osteoporosis, coronary artery disease, stroke, depression, colon cancer, and premature death.

• Get vaccinated. Vaccinations can prevent many diseases and save lives. All adults should get a tetanus vaccination every 10 years.

• Go green. Conserve water, reuse containers, recycle, and share your bounty.

Centers for Disease Control and Prevention (CDC) ©2010

The World’s Best Anti-Cancer Diet

I

n your quest to reduce your cancer risk, don't overlook the obvious: Improving your diet can play a substantial role in preventing the disease.

"Food offers a formidable team of antioxidants and phytochemicals [plant chemicals] that help counteract the cellular processes in the body that can lead to cancer," says Steven Jonas, M.D., professor of preventive medicine at the State University of New YorkStony Brook and co-author of "The 30 Secrets of the World's Healthiest Cuisines." "But the typical American diet is meat-centered and focused on fast food, a profile that doesn't offer much cancer protection."

To cancer-proof your diet, take notes from abroad. "Research suggests we can benefit by importing the best eating habits from countries that report lower rates of nutrition-related diseases like cancer," says Dr. Jonas.

He offers the following suggestions.

Choose Plant Power Eating a variety of plant-based foods -- fruits and vegetables -- is the number one rule for cancer prevention because such foods offer a cornucopia of antioxidants and phytochemicals that help make your cells less susceptible to cancer.

Need proof? "In rural China, the incidences of breast, colon and rectal cancers are fractions of the rates reported in the U.S.," says Dr. Jonas. "There, veg-

etables are revered and eaten in much greater quantities than meat."

The American Cancer Society recommends five to nine servings of fruits and vegetables per day, but the average American falls far short of that. To add more fruits and vegetables to your diet, you don't have to eat Chinese stir-fries every night. Instead, "just import the Chinese way," says Dr. Jonas.

"Sneak fruit and vegetables into foods you already eat."

Add mushrooms, peppers, zucchini, onions and carrots to pasta sauce, meatloaf, soup, stew and chili. Meanwhile, use meat in smaller, condimentsize quantities. "Consider meat a flavoring agent," says Dr. Jonas.

Add Mediterranean Flavors Studies show that aromatics, such as rosemary, garlic and parsley, do more than add zest to foods. "They contain antioxidants that have potent cancerfighting properties," says Dr. Jonas. In Mediterranean countries, he explains, the incidence rates for all forms of cancer are, in some cases, nearly 50 percent less than in the United States.

Parsley, in particular, is used in large quantity in Mediterranean salads and sauces. "It's packed with vitamin C and beta carotene, which have been linked to a reduced risk of breast cancer," says Dr. Jonas.

"Rosemary and garlic are believed to boost your body's arsenal of detoxify-

ing enzymes that help break down the cancer-causing chemicals you're exposed to, such as secondhand smoke," says Dr. Jonas.

The Mediterranean people's generous use of olive oil also contributes to their healthfulness.

Select Grains Robust rye and barley bread is to the Scandinavians what baguettes are to the French and white rice to Asians.

"It's a tradition worth importing," says Dr. Jonas. "There has been abundant scientific evidence in recent years showing that people who consume three or more servings of whole grains per day have a lower risk for heart disease, diabetes, digestive disorders and possibly some forms of cancer."

Recent studies show fiber may not be the colon-cancer fighter it was once thought to be -- if you already have cancerous polyps. But, in general, it's a good idea to consume 20 grams to 35 grams of fiber per day, as recommended by the National Cancer Institute. To do so, eat more fruits and vegetables (with the skin, if possible) and increase your intake of beans and whole-grain breads and cereals.

"To choose a healthful whole-grain bread or cereal product, look for 2 or more grams of fiber per serving," says Dr. Jonas.

Wellness Library Health Ink and Vitality Communications Š2010

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