Balanced LivingQuarterly Wellness Magazine: Summer 2010

Make time for fun and relaxation

In This Issue:

-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

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 TimeDo 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 MotivatedYou'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

Walk Your Way to Better Health

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 EnoughTo 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 BoringWalking 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 SafetyWalking 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 FootPutting 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

Walk Your Way to Better Health

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 FunHave 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.

Devote Yourself to FunOnce 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 RecreationPursue 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 FunAttend 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-a-thons and other fund-raisers.Try family folk dancing and square dancing.

Parlay International ©2010

Make Time for Fun and Relaxation

Before you run to the beach or go to the pool, read these tips to help you stay safe

this summer.

SunscreenProtect 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 WaterSwimming is fun for the whole family. It’s even great exer-cise. 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, en-

roll 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 EarSwimmer’s ear is an infection of the ear canal that can hap-pen to children who spend a lot of time swimming under-water.

Here are some tips to help prevent a water-related ear in-fection:

• Wear earplugs.• Clean the outer area of the ear but not the inside.• Never put anything in the ear. This includes cotton

swabs.

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

Simple Summer Safety

Hopefully you've had a chance to teach them about putting money

aside in a piggy bank or saving for par-ticular 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 ValuesAt ages earlier than most parents might believe, kids pick up whether their par-ents 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 passion-ate 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 DoSometimes 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 re-warding 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.

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.

Know the LawIf your child gets a job at a nation-ally 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 Work-ers Web site.

Teach Your Kids to Job Search Like an AdultGet 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 – any-thing 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 StubIf 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 AccountMany employers do direct deposit, so a bank account will probably be a neces-sity 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 pay-ing for a car and maintenance.

Prepare Yourself to Deal with their Mistakes and FailuresYour child may have rough times on the job; they might lose their job or fail to get paid. Don't fight their battles for

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

Financial Planning Association (FPA) ©2010

Seasonal RecipeBLUEBERRIES

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 satis-fying 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 add-ing 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 SmoothieIngredients:

1/2 cup of wild blueberries1/2 cup of blueberry yogurt1/2 a banana1/2 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

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

True or False 2. Heat-related illness is only a concern if the temperature reach-es 100 degrees F.

True or False

3. Having high blood pressure in-creases your risk of developing a heat-related illness.

True or False

4. If you're overweight, you're at higher risk for developing a heat-related 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

Hyperthermia, 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.

6. If your house is hot in the sum-mer, 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 heat-related illness.

True or False

10. One way to treat heat exhaus-tion is to get the person into a cool place.

True or False

Based on Information from the NIA

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

Whether 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 activi-ties and time in the sun to lower your risk for heat-related 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 peo-ple are less likely than inactive people to be obese or have high blood pressure, type II diabetes, os-teoporosis, coronary artery disease, stroke, depres-sion, colon cancer, and premature death.

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

• Go green. Conserve water, reuse containers, recy-cle, and share your bounty.

Centers for Disease Control and Prevention (CDC) ©2010

The Answers.....

1. False. Heat exhaustion is a warning that the body is becom-ing 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 hin-ders 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 regulat-ing body temperature than someone of normal weight. An over-weight 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 show-er 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 sweat-ing, giddiness and cold, clammy skin; the pulse is normal or in-creased.

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

In your quest to reduce your cancer risk, don't overlook the obvious: Im-

proving your diet can play a substantial role in preventing the disease.

"Food offers a formidable team of an-tioxidants 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 York-Stony Brook and co-author of "The 30 Secrets of the World's Healthiest Cui-sines." "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 eat-ing habits from countries that report lower rates of nutrition-related diseas-es like cancer," says Dr. Jonas.

He offers the following suggestions.

Choose Plant PowerEating a variety of plant-based foods -- fruits and vegetables -- is the num-ber one rule for cancer prevention be-cause such foods offer a cornucopia of antioxidants and phytochemicals that help make your cells less susceptible to cancer.

Need proof? "In rural China, the inci-dences of breast, colon and rectal can-cers 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 recom-mends five to nine servings of fruits and vegetables per day, but the aver-age 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 im-port 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. Mean-while, use meat in smaller, condiment-size quantities. "Consider meat a fla-voring agent," says Dr. Jonas.

Add Mediterranean FlavorsStudies show that aromatics, such as rosemary, garlic and parsley, do more than add zest to foods. "They contain antioxidants that have potent cancer-fighting properties," says Dr. Jonas. In Mediterranean countries, he explains, the incidence rates for all forms of can-cer are, in some cases, nearly 50 per-cent 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 ex-posed to, such as secondhand smoke," says Dr. Jonas.

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

Select GrainsRobust 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 dis-ease, 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 recommend-ed 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 ©2010

The World’s Best Anti-Cancer Diet

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