Vol. 34 • No. 2
“An ounce of prevention is worth a pound of cure.”
FEB. 2014
A Heart-to-Heart Conversation About Food Health Lori Mackstaller, MD, University of Arizona – Sarver Heart Center
Medicine is an art based on science. As a physician, evidence-based medicine is my goal, yet every day new research proves or disproves something that we have incorporated into medical practice. There are changing views about calcium supplements, diet, exercise, and depression. What should we do to stay healthy, starting with diet? Current research points to the Mediterranean diet as an excellent food regimen because it’s higher in complex carbohydrates that burn energy more slowly compared to simple carbohydrates — foods that burn little energy and turn into fat quickly. Examples of simple carbohydrates are pasta, white bread, white rice, and cake — foods containing refined sugar and white flour. Complex carbohydrates include whole grains, brown rice, quinoa, barley, legumes, whole wheat bread (not white bread enriched with whole wheat). Overall, the best diet is one rich in brightly colored greens, fish, poultry, fruit, complex grains, and limited amounts of beef. A recent, randomized study in Spain was conducted with people who either 78087 02.14
had diabetes or three cardiovascular risk factors. The findings revealed that the incidence of heart attacks, stroke, or cardiovascular-related deaths occurred much less frequently in people following the Mediterranean diet. What did they eat that made a difference? Imagine your plate — filled 50% with greens, other vegetables, and fruit; 25% with grains or starchy vegetables (like corn, sweet potatoes); and 25% with lean proteins. A colorful plate is a healthy plate. Remember the saying “food for thought”? Unsaturated fats — olive oil, nuts, and fish (high in omega3) — have been linked to better brain function and lower rates of dementia. It’s also important to focus on “Superfoods,” which are packed with nutrients and potent disease-fighting compounds. They include salmon and sardines (omega-3), blueberries (antioxidants), broccoli (rich in calcium and other nutrients that fight cancer), plain yogurt (an 8 oz. serving supplies 1/3 of daily needed calcium and vitamin D), beans (fiber, protein, minerals), walnuts (unsaturated fats, omega-3 and antiinflammatory), steel-cut oatmeal (keeps
you feeling full and can help with lowering cholesterol), olive oil, tea (high in antioxidants), and quinoa (high in essential amino acids, vitamins, and minerals). Thankfully, dark chocolate makes the list if it is at least 70% cocoa. And, what about calcium? We need calcium for strong bones but it may be healthier to get calcium from the food not supplements. Recent randomized studies of both men and women have suggested an association between calcium supplements and cardiovascular disease or death. But you do need calcium! Get as much as possible from dark green vegetables, beans, and lowfat dairy products. If you can’t obtain enough calcium naturally, then take the remaining amount as a supplement as long as you stay below the 1000 mg level. Although this information may appear daunting to “digest,” make continuous incremental changes in your weekly food plan and keep track of what, and how much, you eat. Most importantly, give yourself a pat on the back for improvements that you notice in your overall health.
OuterAisleFresh:
The juicy truths about oranges The citrus fruit definitely promotes good health — just take a look at its stats. One medium-sized orange: • Has 60 calories • Contains calcium, vitamin A, and 120% of an average person’s recommended daily vitamin C requirement • Has 15 grams of carbohydrates and 12 grams of sugar, which makes oranges a great pick for breakfast or a pre-workout snack
Growing region and hybrids are reflected in many different colors and flavors. • Navel oranges: considered the most common eating oranges • Pineapple oranges: known to be especially juicy and sweet • Blood oranges: contain hints of fresh raspberry • Other varieties include Valencia and Cara Cara oranges
Learning cooking lingo Knowing the definitions of common cooking terms may make all the difference in how your recipe turns out. • Baking: cooking food surrounded by hot air, usually in an oven • Barbecuing/grilling: similar to roasting, but done over a charcoal or hardwood fire or with a gas or electric grill • Boiling: cooking food in a rapid boil • Broiling: cooking with the heat source above the food • Chopping: cutting food into small pieces of no particular size or shape • Deep-frying: cooking food by submerging it in hot oil • Dicing: cutting foods into uniform square pieces • Grating: rubbing food against a serrated surface to create fine shreds • Mincing: cutting food into very small pieces • Poaching: cooking delicate foods in hot (but not boiling) liquid
Oranges don’t continue to ripen after being picked. If you store them in the refrigerator, they can last up to a week.
• Roasting: cooking meat, poultry, or vegetables surrounded by hot air; usually in the oven; food is not covered
Before eating oranges, rinse them in cool water or use a fruit wash spray.
• Sautéing: cooking food quickly in a small amount of fat in a stove-top pan
Source: U.S. Department of Agriculture Food and Nutrition Service
n Salad a e B n a e b ib r a C ed d • 1 cup cann
choppe 1/4 cup red onion, • d pe op ch e, ne lettuc ped • 1 tomato, • 4 cups romai peeled and chop , ge an or 1 • ed ained and rins oregano black beans, dr r • 1 tsp. dried ga ne vi ne wi d Tbsp. re e salad sp. olive oil • 3 gether in a larg to s nt chopped ¼• 1 Tb ie ed gr l in ctions: Toss al to taste Dire er pp serve. Serves 4. pe k ac Bl • e hour and then on to up e at iger l, t away or refr mg cholestero bowl. Serve righ turated fat), 0 sa g .5 (0 t fa g 0 calories, 3.5 Per serving: 10 s, 4 g protein g carbohydrate 16 , um di so g m 270
2 © HHI
Source: U.S. Department of Agriculture Food and Nutrition Service
• Simmering: cooking food, in a stove-top pan, in a hot liquid that is bubbling but not boiling • Slicing: cutting through or across into slices, generally of uniform size • Steaming: cooking food in steam created by boiling liquid in a covered pot; food does not touch the liquid Source: Academy of Nutrition and Dietetics
GetMoving:
Does your exercise program make the grade?
For your exercise program to promote overall physical health, make sure it includes three components:
Roll away soreness If you want to melt away muscle tension and knead out annoying knots, you may want to check out a foam roller. These foam cylinders are available at most gyms and athletic stores. By rolling around on a foam roller, you may be able to reduce soreness and could improve future physical performance. With a foam roller, you can release tension by applying pressure to the muscles — sort of like getting a professional massage.
• Aerobic exercise helps your cardiovascular system and weight management efforts. Examples include walking, jogging, bicycling, swimming, jumping rope, and dancing. Shoot for at least 30 minutes, three to five days per week. If you’re trying to lose weight, consider working up to 45 minutes a day, five to six days per week. Take off at least one day a week.
Here are a few tips to keep in mind:
• Muscular conditioning may improve strength and posture, reduce the risk of lower-back injury, and help with weight management. Use free weights, machines, or even your own body weight. Condition muscles in your arms, chest, back, stomach, hips, and legs.
• Focus on small areas, instead of an entire muscle.
• Flexibility exercise (stretching) helps to maintain your range of motion and reduce the risk of joint injury and muscle soreness. Hold each stretch for 15 to 30 seconds. Stretch all major muscle groups.
• Avoid rolling over joints. Keep the foam roller on soft tissue (muscles and ligaments) only.
Source: The American Council on Exercise
• Roll over a muscle slowly so you can find tight areas. When you find a spot, support most of your body weight with your arms or legs. Breathe deeply as you gently apply pressure.
• Stay on a spot for one to two breaths. Then, move an inch in any direction. If you don’t find soreness in that direction, move an inch in another direction.
Note: The more body weight you put on the roller, the more intense it will feel. Source: The American Council on Exercise
Don’t let germs be a game stopper If you want to play pick-up basketball or volleyball at the gym and not pick up a nasty illness, you may want to wash your hands — and the ball — before and after the game. According to a recent study, basketballs and volleyballs can spread potentially dangerous germs. The study focused on the bacteria Staphylococcus aureus, which can cause staph infections. Researchers found that once-sterile surfaces (the balls, players’ hands, and the gym floor) collected bacteria during game play. Investigators also learned the bacteria could survive on basketballs and volleyballs for up to 72 hours in storerooms. Source: School of Medicine, University of California, Irvine
3
TheWholeYou PhysicalHealth:
A prescription for avoiding medical mistakes
Errors are a part of everyday life, but when it comes to medical care, you should do your best to make sure they don’t happen at all.
Help protect yourself from medical mistakes by being an active member of your health-care team. Think of yourself as the CEO of your body.
You mean there’s a difference between heart attack and sudden cardiac arrest? People often think of “heart attack” and “sudden cardiac arrest” as the same thing, but they are different conditions. A heart attack occurs when blood flow to the heart is blocked. • It’s a “circulation” problem.
• Inform doctors about all medications you’re taking. This includes overthe-counter medicines, vitamins, and supplements, which could interact with medications your health-care provider may prescribe.
• If blockage isn’t cleared, part of the heart — usually fed by the affected artery — begins to die.
• Ask questions about medication — such as what it’s for and what side effects it may cause — before you begin taking it.
• The longer someone goes without treatment, the greater the damage.
• Tell your doctors about any allergies. • Make sure your doctors have access to all important health information. • Be sure you can read your doctor’s handwriting on any prescription, or ask your doctor’s staff to fax the prescription directly to your pharmacy. • Take all prescribed medications as directed. Contact your health-care provider to figure out what you should do if you forget to take the medication, have a bad reaction to the medication, or are unable to get prescriptions filled. • Educate yourself about your own health. Don’t be afraid to speak up and ask questions. Source: HealthFinder.gov
• Symptoms of blood-flow blockage to the heart muscle usually start slowly and last for hours, days, or weeks before a heart attack. • The heart typically doesn’t stop beating. Sudden cardiac arrest occurs when the heart doesn’t work properly and suddenly stops beating. • It’s an “electrical” problem. • The condition usually happens without warning. • If pumping stops, the heart cannot get blood to the brain, lungs, and other organs. • Death occurs within minutes if the victim doesn’t receive treatment. For information on treating heart attacks or sudden cardiac arrest, go to Feb.HopeHealth.com Source: American Heart Association
Taking a bite out of teeth grinding Clenching or grinding teeth — also known as bruxism — affects many people, often without individuals even realizing it. Bruxism is not a dangerous disorder. However, it can cause permanent tooth damage and uncomfortable jaw pain, headaches, or ear pain.
To help relieve pain: • Apply ice or wet heat to sore jaw muscles. • Avoid eating hard foods such as nuts, candies, or steak.
4 © HHI
• Massage neck, shoulders, and facial muscles. • Learn to check to make sure you’re not clenching your teeth, and relax your facial and jaw muscles so facial relaxation becomes a habit. To prevent tooth damage, ask your doctor or dentist about a mouth guard or appliance (splint). Source: U.S. National Library of Medicine
TheWholeYou
EmotionalHealth:
Keeping up with the e-Joneses Online social networks allow us to stay in touch with friends and families, but constantly checking the status of others may have an unintended negative consequence: online envy. Think of it as the modern-day equivalent to “keeping up with the Joneses.” What to watch out for — When you log on to a social network and see what others have posted, do you: • Feel sorry for yourself? • Make a purchase or take similar action based on something you’ve seen someone share? • Wish there was a “dislike” button you could push? • Say to yourself, “It must be nice to... (have that much money, time, etc.)”?
Eliminating online envy —
How to let things go When you experience deep hurt that you just can’t seem to shake, you may need to forgive yourself and/or someone else to move past the negative feelings. Here is an exercise to try: • Write a letter to yourself or another person you need to forgive. Get your thoughts and feelings down on paper. Pour out your heart. • After reading the letter, burn it. Take the letter outside and light it with a match. This “release” may help you to let go of your thoughts and feelings, and to forgive yourself or the other person.You might also consider shredding the letter or tearing it up and flushing it down the toilet. • Speak forgiveness. Tell yourself or another person that you truly have forgiven yourself or the one who wronged you. This may help to seal the forgiveness. “When we allow ourselves to finally forgive our own selves or that person who has hurt us, the end result of that is peace for us,” writes Bradley Nelson, author and international lecturer on bioenergetic medicine and energy psychology. Source: Bradley Nelson, DrBradleyNelson.com
• Focus on your own life. Any time you start to compare yourself to others, turn your thoughts to listing all the positives in your life. What do you have to be grateful for? • Check social networks less often. If particular people tend to make you feel jealous, scroll past or block their posts if need be.
Finding the meditation method that’s right for you Meditation is often mentioned as a strategy for improving mood, but there isn’t a one-size-fitsall method. What may work for you could be entirely different from what helps someone else. • Mantra meditation uses sounds or a mantra (repeated word or phrase) to take you to a less active, quieter mental state. • Mindfulness is a sitting meditation that helps you become more present with yourself. • Yoga involves moving through a series of poses that require attention. • Tai chi is a practice of precise movements. • Qi gong involves rhythmic breathing, slow repeated movement, a calm mindful state, and visualization.
5
FiscalFitness:
‘Moving your checking account’ checklist Planning to switch checking accounts from one financial institution to another? You can avoid accidental bounced checks or other hiccups during the transition by: 1. Listing all your automatic payments and deposits that go in and out of your old account each month. 2. Changing your direct deposit. You likely will need to fill out paperwork from your employer or other payment source to reroute deposits to your new account. 3. Finding out the date your direct deposits transfer. Arrange to have your automatic debits and withdrawals made from your new account starting after that date. Then, cancel the automatic transactions from your old account so that your bills aren’t accidentally paid twice. 4. Leaving some money in your old account. Make sure you can cover any checks that haven’t cleared or automatic payments that haven’t taken place — and avoid dipping below your minimum balance requirement. 5. Transferring your remaining money, once all direct deposits and automatic payments are coming in and out of your new account.You can electronically transfer the remaining money from your old checking account or use a cashier’s check. 6. Closing the old account. Ask the bank for written confirmation. Source: Consumer Financial Protection Bureau
The basics of biweekly mortgage payments A simple switch in how often you make payments on your mortgage can save you tens of thousands of dollars in interest over the life of your loan.You also can trim the time it takes to completely pay off your mortgage. In a biweekly payment plan, you pay half your monthly mortgage every other week. With the biweekly plan, you: • End up making one additional full mortgage payment every year. That extra payment goes directly toward the principal of the loan. • Reduce the amount of interest charged over the life of the loan. Be sure to check with your lender to make sure that it accepts biweekly payments and credits them immediately. If the lender waits until receiving the next payment before crediting both payments to the loan, you won’t see the financial benefits. Source: MortgageCalculator.org
Always read the fine print when you order “free” apps on your smartphone or tablet. In some cases, you may be signing up for a service with a fee. Or, you could be agreeing to release your information to a marketing list.
Choosing a credit counselor Are you living paycheck to paycheck? Worried about debt collectors? Can’t come up with a workable budget? If so, you might consider working with a credit counselor. Look for credit counseling organizations that: • Advise you on managing your money and debts • Have certified counselors • Help you develop a budget • Offer free educational materials and workshops • Send you free information about themselves and the services they provide, without requiring you to provide any details about your situation. If a firm doesn’t do this, consider it a red flag and go elsewhere for help. Source: Federal Trade Commission
6 © HHI
For more information on choosing a credit counselor, go to Feb.HopeHealth.com
Mark Your Calendars For more information on the programs listed below, please call 621-2493 or visit our website at lifework.arizona.edu.
Open Employee Health Screening Dates February 20, March 20, April 24, May 15, June 19 Registration required. Please register online at lifework.arizona.edu/wsw/health_ screenings. This program is for benefits-eligible employees. The screening includes blood pressure, total cholesterol and HDL, body composition, cardiac endurance step test, nutrition, fitness, and resilience consultation. If you are concerned about your risk for diabetes, you may also have the A1c diabetes screening for a $10 charge. This screening measures your long-term glucose levels (A1c). Neither blood test requires that you fast.
Promote Your Health 2014: Ways to Prevent Chronic Disease Presenter: Nancy Rogers, MS, RD, CWWS, Coordinator, Employee Wellness and Health Promotion Main Library, Room A313 (3rd floor west) 12 to 1pm Feb. 5 — What’s the Latest on Dietary Fats? Feb. 12 — Smart Moves: Healthy Foods at the Student Union Feb. 19 — Weight Management: Overcoming the Barriers
Prostate Onsite Project Screening (POP) February 20, 2014, 7am to 1pm Cherry Pullout on the Mall Appointments required. Call 480-964-3013 for more information or to schedule an appointment. Please check our website: lifework.arizona. edu/wsw/health_screenings.
Mobile Onsite Mammography (MOM) March 26, 2014, 7am to 4pm Cherry Pullout on the Mall Appointments required. Call 480-967-3767 or 1-800-2285-0272 for more information or to schedule an appointment. lifework.arizona. edu/wsw/health_ screenings
Walks with Campus Leaders Take 20 minutes out of your day for fresh air, a lively walk, and good company! Join campus leaders and LWC’s Employee Wellness Coordinator for fun walks around campus. Please visit lifework.arizona.edu/wsw/ walks_with_campus_leaders for more information.
Walk Across Arizona! Kick-off Event February 11, 2014, Noon to 1pm Ventana Room, 4th floor, Student Union UA Cooperative Extension joins with UA Life & Work Connections Employee Wellness and Health Promotion program to put on this 8week competition. The emphasis is on physical activity. Form a team of 2 to 10 people! Pick a team captain! This program begins February 23 and continues through April 19, 2014. More details are posted on our website: lifework.arizona.edu/wsw/walkacross arizona
Weight Watchers at the UA For those of you thinking about a weight management program, here’s the latest on Weight Watchers at the UA, starting in January 2014 (different days, 2 locations): • Mondays: Introductory meeting for Weight Watchers at Work, January 6, 2014, 11:30am to 1pm, at Campus Health Services, Meder Room, located in the Highland Commons at 6th and Highland. • Fridays: Introductory meeting for Weight Watchers at Work, January 3, 2014, 11:30am to 1pm, in the UAMC hospital dining room 2500D. Visit lifework.arizona.edu/wsw/ availableclasses/weightwatchers for more information, or contact Pam Flint, our Weight Watchers Representative at pam@weightwatchersaz.com.
Resistance Bands for Strength Classes Mondays: Kiewit Auditorium, Noon to 12:40pm Wednesdays: Student Union, Tubac Room (4th floor), Noon to 12:40pm Fridays: University Services Building (USB), 12:30 to 1pm Please check lifework.arizona.edu/wsw/ strength_training for location and time.
Employee Wellness Facebook Page! For all the latest,“like” us at Employee Wellness — The University of Arizona or follow the link at lifework.arizona.edu.
Spring Weight Loss Challenge Want to keep yourself accountable by a weight check? February 12, March 12, April 9, May 14 LWC Office, 8 to 11:30am or SU Copper Room (4th floor), 9 to 11am
Tai Chi for Health Tai Chi is a mind/body activity known for its health benefits, including stress reduction, balance, and joint pain improvement. UA Life & Work Connections offers a free Tai Chi for Health class. Registration is required. Check lifework.arizona.edu for the current class schedule. It is not too late to join the Tuesday noon Tai Chi for Health class in the Forbes courtyard.
Continuous Offerings For more information on any programs, please call 621-2493. For program information for Maricopa County, please check lifework.arizona.edu/wwa/offcampus. Individual Counseling/Consultation: Free, voluntary, and confidential counseling. Issues include but are not limited to alcohol and drug abuse, marital or relationship difficulties, parenting issues, stress, anxiety, depression, and job/career difficulties. Supervisor Consultation: Regarding individual and work group issues. Call for an appointment. Child Care and Family Resources: For information on the Child Care Voucher and Sick Child and Emergency Back-Up Care Programs, please call 621-4365. For a personalized phone or in-person consultation, infant/toddler, preschool, or schoolage care needs, please call 621-9870.Visit lifework.arizona.edu for forms, guidelines, and detailed information. Elder Care and Life Cycle Resources: This service provides a broad spectrum of programs and services to address elder care issues for employed caregivers. Individual consultations are available by calling 621-9870. (Continued on page 8)
YourHealthMatters:
Time for a little TLC for your ticker Take time this month to make sure you’re taking good care of your heart. Here are some habits to incorporate into your lifestyle, if they aren’t a part of the way you live already. Feb 1 – 7: Shoot to get at least 4½ cups of fruits and vegetables a day — every day. Feb 8 – 14: Take short, brisk walks throughout your day, in 10-minute chunks of time. Aim for three mini-walks a day. Feb 15 – 21: Figure out your daily limits for fats and sodium, and stay below them. Go to Feb.HopeHealth.com for a “Fats and Sodium Explorer” tool. Feb 22 – 28: Schedule a cholesterol screening if you haven’t had one in the last five years, and stay current on your health check-ups.
Weight Control:
Clever ways to cut calories without cutting consumption Substitution
Calories reduced by
Breakfast Use low-fat or nonfat milk instead of 2% milk or whole milk on cereal.
1 cup of nonfat milk instead of 1 cup whole milk
63
Lunch Have a salad or fruit instead of chips or French fries with your sandwich.
½ cup diced raw pineapple instead of 1 oz. of potato chips
118
When eating a salad, dip your fork into the dressing instead of pouring the dressing on the salad.
½ Tbsp. of regular ranch salad dressing instead of 2 Tbsp. of regular ranch dressing
109
Dinner When dining out, have a cocktail or a dessert, instead of both during the same meal.
Choosing one or the other saves you calories. A 12-oz. beer has about 153 calories. A slice of apple pie (⅙ of an 8-inch pie) has 277 calories.
153 — if you have apple pie without the drink 277 — if you have a drink and no pie
Source: Centers for Disease Control and Prevention
Mark Your Calendars (Continued from page 7)
Nutrition/Fitness Coaching: Call Nancy Rogers, MS, RD, at 621-4601, or Jodi Charvoz, MEd, RD, ACE, at 626-4760 for more information or to schedule an appointment. Work/Life Support: Please call 621-9870 to learn more about new ways of working. Consultations and group presentations are available regarding University workplace/ workforce issues. Flexible scheduling, alternative work arrangements, planning tips, and strategies. Employee Health Screenings: We will come to your department, for groups of 12 or more, assess blood pressure, total cholesterol/ HDL, % body fat, cardiovascular endurance, and individualized consultation on your test results. No room for a full screening? Ask us about having a Mini Screening at your location. Please call 6212493 to schedule a department screening.
© HHI
8