H E A L T H I N F O R M A T I O N P R E S E N T E D A S I F Y O U R L I F E D E P E N D E D O N I T

A Publication Of The Wellness

Council Of America

ERRORSH E A L T H I N F O R M A T I O N P R E S E N T E D A S I F Y O U R L I F E D E P E N D E D O N I T

TenKey Medication QuestionsEach year, thousands of people are hospitalized, remain sick, and spend more money than they have to because they don’t understand their medications. The American Pharmacists Association recommends that you be able to answer the following ten key questions before taking any new medications.

1. What is the name of the medication and what is it supposed to do?

2. When and how do I take it?

3. How long should I take it?

4. Does this medication contain anything that can cause an allergic reaction?

5. Should I avoid alcohol, any other medicines, foods, and/or activities?

6. Should I expect any side effects?

7. What if I forget to take my medication?

8. Is it safe to become pregnant or to breastfeed while taking this medication?

9. Is there a generic version of this medication?

10. How should this medication be stored?

Avoiding MedicationEach year, more than 770,000 Americans are injured because of medication errors. It has also been estimated that medication errors account for at least 7,000 deaths annually. Without a doubt, taking medications is serious business for you and your family.

Unfortunately, many of us become complacent or have a false sense of security about some of the powerful over-the-counter and prescription medications we take on a regular basis. And while there’s no need to be fearful of medications, there are some simple ground rules to follow to help ensure your safety and health. Keep the following in mind when taking medications.

` Know your medications inside and out. Make a list of all the medications you are taking along with the dosage, color, shape, size, and imprint on the pill. Knowing this information will help you recognize medications that may have been given to you by mistake.

` Keep medications in their original containers. The label on your medication bottle contains important information about how the medicine inside is to be used. If you switch medications to another container, you’re asking for trouble and could be putting your health in serious jeopardy.

` Read, read, read. Every time you take your medications, read the label on the container. Although it may be monotonous, doing so will help ensure that you take the right medication, at the right time, and in the right dosage—every time.

` Turn on the light. Never take medications in the dark (for instance, getting up in the middle of the night to take a pill).

It’s hard to distinguish between pills, and it can be easy to grab the wrong bottle in the dark—especially when you’re half asleep.

` Only take medication prescribed for you. Never take another person’s medication—not even medication prescribed to a family member. Medications are prescribed specifically for individuals based on their unique requirements.

` Comply with medication directions. Do not break pills or alter dosages. Don’t skip dosages or stop taking medications early. Follow directions carefully.

Source: http://www.ahrq.gov

health | self-care | work & family | lifestyle | exercise

Healthy Recipe ..................... 2

Physical Activity .................. 3

Working 9 to 5 and Getting 5 to 9 .....................4-5

Healthy Lifestyles .............. 6

Self-Care ..................................... 7

VOL. 11 | NO. 12 FEBRUARY 2010

A H E A L T H Y R E C I P E B Y R I C H A R D C O L L I N S , M D

FOOTBALL STEW

PreparationPlace stock in a large soup pot. Add yams, carrots, onion, mushrooms, garlic, Italian spices, and salt and black pepper to taste. Bring to boil. Cover and simmer until vegetables are tender. Add tomato paste and extra water, if needed. Bring stew back to a boil. Add pasta. Cook until tender. Stir in peas and spinach. Serve warm.

If you’re feeling creative and want to attempt the football bread bowl, here’s what you need to know. Use whole-grain oven-baked rolls that are shaped like footballs. Slice 1 inch off the top. Hollow out the insides. Take two new pairs of white shoelaces and thread each shoelace onto a large turkey needle. Create a shoelace pattern on each bread top. Fill the hollowed out bottom portion of the roll with stew. Cover the bread with the laced top. Each bread bowl serves two people.

about Richard Collins md Dr. Richard Collins, a leading

authority and speaker on the prevention and reversal of heart disease, emphasizes the connection between eating well and living long. His delicious low-fat recipes have been shared with millions through his cookbook, videos, and his nationally-renowned cooking seminars. For more information, visit Dr. Collins’ website at www.thecookingcardiologist.com.

Ingredientsfat-free, low-sodium chicken or vegetable stockyams, peeled and cubedcarrots, peeled and slicedlarge onion, dicedsliced mushroomscloves garlic, choppedItalian seasoningsalt and black pepper to tastetomato pastespiral pastapackage frozen peaspackage chopped spinach

Ingredientswhole grain rollsnew pairs of whiteshoelaces

Measure8 cups

241

8-oz3

2 tsp

1 small can¾ cup

1 10-oz1 10-0z

FOR BOWLS

Measure42

Nutritional AnalysisCalories 199, Fat 1g (Sat. 0g), Cholesterol 0mg, Sodium 332mg, Protein 10g, Carbohydrate 41g, Dietary Fiber 5g, Sugars 6g

Ingredients5 cups air popped or reduced-fat popcorn5 cups Kashi Go Lean Crunch cereal or other healthy cereal

DirectionsToss all ingredients together and enjoy. Topwith Popcorn Seasoning (see below).

NutritionCalories 79, Fat 1g (Sat. 0g), Cholesterol 0mg, Sodium 64mg, Protein 7g, Carbohydrate 17g, Dietary Fiber 6g, Sugars 3g

Number of Servings10

Popcorn SeasoningIngredients½ cup dried marjoram½ cup dried thyme½ cup dried basil2 cups cheddar cheese powder1 cup nutritional yeast powder½ cup garlic powder

DirectionsIn a spice grinder or clean coffee grinder, grind the marjoram, thyme and basil.

Combine all ingredients. Store in an airtight container away from light and heat. Sprinkle lightly on fresh popped popcorn.

NutritionCalories 31, Fat 1g (Sat. 0g), Cholesterol 1mg, Sodium 99mg, Protein 3g, Carbohydrate 5g, Dietary Fiber 2g, Sugars 0g

Number of Servings40

SNACK

HEALTHY RECIPE

PAGE 2

Source: Research Quarterly for Exercise and Sport

One modern man has made it his life’s work to spread the message about walking and health. Author of 17 books on walking, wellness, and healthful living, Rob Sweetgall has walked across America 7 times. On one walk through all 50 states he traveled 11,208 miles. Rob also walks 15-20 miles each week with walking poles (See feature).

Junk Food Junkie No MoreAs a boy Rob acquired the nickname Butterball, an indication of his love for junk food. He was valedictorian of his high school and went on to earn a degree in chemical engineering.

Walk OnWhile working for duPont he became more aware of his own health and his family’s history of heart disease. He gave up cheesecake, quit his well-paying job and took his health message out on the road. Since then he has helped over 5,000 schools, corporations, hospitals and communities implement Wellness programs of all types. To read about Rob, visitcreativewalking.com.So What?Rob’s story is a great one. When you think about it, it’s the story of a common guy who makes important changes for the better. As a result, life changes for good. Use this great story to plan your next steps...walk on.

RoadScholar

PositionPOLE

e’ve been saying for years now to just get out and walk—and you have. But we know it can get a little

boring, so we’d like to introduce you to a way to jazz up your walks and get an overall body workout at the

same time. Picture this—you are out walking and you have what looks like a ski pole in each hand.

With each step you plant and push off with the pole, feeling muscles in your upper body and

abs spring to life. Much like cross-country skiing without the snow, walking poles have

become some of the hottest, and least expensive, fitness equipment around.

How to use them:

Sounds simple, and it is. But is it really a workout? Researchers in Wisconsin found that walking with poles increased their subject’s use of oxygen during exercise by 23 percent, burned calories at a 22 percent higher rate, and raised exercise heart rate 16 percent higher than walking without poles. Not only that, but other research has found that it reduces impact forces when you walk, good news for those with bad knees.

Our advice is to get adjustable poles with good rubber tips. Other than that, get out there and grab the pole position!

ByMikePerko, PhD

� With a pole in each hand, begin to walk normally.

� As your left foot comes forward, extend your right hand as if you were going to shake hands with someone.

� Plant the pole and push through.

� Do the same with the left hand.

WPHYSICAL ACTIVITY

PAGE 3

WORKING

GETTINGand

… Fruits and Vegetables, That Is!S T E P 1

Incorporate Fruits & Vegetables IntoEvery Meal.If you think about it, fruits and veggies are actually some of the fastest and simplest foods to eat and cook with. Below you’ll find some ideas on how to fit fruits and vegetables into your daily eating routine.

BreakfastSlice a banana or some strawberries on top of your usual bowl of cereal. You may also want to drink some fruit juice. As long as it’s 100% juice, just six ounces counts as one serving toward your Five A Day.

LunchPack some carrot sticks or broccoli for dipping instead of those greasy potato chips. Not only will you get one of your five a day servings out of the way, but you’ll cut fat and calories at the same time.

DinnerThere’s nothing like a baked potato as part of a healthy dinner - as long as you don’t load it up with toppings that increase calories and fat. Also, cooking up a can of corn or green beans in the microwave is about as simple as it gets.

S T E P 2

Make Your Fruits & Veggies Work For You.Depending on what you buy and when, fresh fruits and veggies can be expensive. But they don’t have to be. Check out these tips for saving big when it comes to getting your Five A Day.

Be A Bargain HunterWhen learning how to shop smart for fruits and vegetables, you will need to learn your prices. Once you have a good idea of what constitutes a good deal, you’ll be able to load up on your favorite items. Don’t forget, it helps tremendously if you can buy produce that’s in season and local. You won’t pay extra to have it shipped.

Freeze!

Once you learn to recognize a bargain when you see one, chances are you’ll have too much produce to eat before it spoils. The solution? Just freeze it. There’s nothing wrong with freezing fruit. It keeps very well and in some cases, can make fruit even easier to work with. Consider refrigerating bananas—the skins may darken, but they’ll last a few days longer.

Let It GrowLooking for the ultimate money saving technique when it comes to getting your five a day? Grow a garden! Sure, there will be some expense wrapped up in seed, water, and fertilizer, but the cost will be quite low. Plus, there’s nothing quite like the feeling of eating homegrown food. Eat healthy and start a new hobby all at once!

TO

TO

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… Fruits and Vegetables, That Is!

f you’re like most Americans, you find it hard to consume the recommended amount of fruits

and vegetables in your daily diet. In fact, our lives are so busy (from getting ready for work,

commuting to work, working, and coming home to work the “second shift”) that it’s hard enough

just finding time to eat—let alone finding time to eat the recommended 5-9 servings of fruits

and vegetables.

But have no fear—there’s no reason to get down about your diet. Below you’ll

find three strategies that will help you eat great throughout the day, no matter

where you are, what your budget is like, or how much time you have.

S T E P 3

Get Your Five On The Go.There’s no doubt that Americans are working harder, and spending more time at work than at any other point in history. But that’s no excuse to eat poorly—in fact, quite the opposite is true. If we’re going to maintain our work pace, we have to make sure we’re getting the nutrition and energy we need. The fact is, you can get your five a day no matter where you are.

Eating Away From HomeThe key to getting your Five A Day—even when you’re away from the house—is substituting. Just because your favorite restaurant has certain menu items, doesn’t mean you have to stick to them. Try substituting fresh fruit for fries, or vegetables in place of potato chips.

Eating In The CarAmericans are spending more and more time in their cars—either commuting to and from work, or racing around running errands. To eat healthier when you’re out and about, try keeping some dried fruit in your glove compartment, or bring something easy like cauliflower or grapes to snack on in between stops.

At WorkMost foods people consume at work come straight from the vending machine. And these foods, rather than being loaded with healthy vitamins and minerals, are packed with extra calories and loads of fat. The following tips can help you eat healthier when you’re at the office.• Bring fresh fruit for everyone at your next staff meeting, instead of bagels or donuts.• Store dried fruits such as raisins in your desk. This way, there’s no reason to hit the vending machine.• Collect recipes for salads or other healthy dishes that are quick and easy to prepare.

PAGE 5

POWERBack PainPreventionOnce you’ve experienced an acute episode of back pain, you’re five times more likely to suffer another episode. You can reduce this risk and the risk of back pain in general by making some of the important lifestyle changes outlined below—be sure to work with your healthcare provider in advance to ensure your health and safety.

Exercise And Weight ControlExercise is one of the best weapons against back problems. Aerobic exercise such as walking, swimming, jogging, or bicycling will help you control your weight, enhance your overall fitness, reduce stress, and improve your aerobic capacity. Eating right helps control excess weight, which increases stress on your back causing or aggravating back pain.

StretchingProper stretching reduces the risk of injury by warming up tight muscles, increasing circulation, and maintaining flexibility. It’s important whether you’re going out for a jog, or just getting ready to do chores around the house.

Strengthen Your BackDoing exercises to strengthen your lower back as well as other supporting muscles will help reduce wear and tear on your back, and make you less prone to other injuries. Before starting a new exercise program, consult a healthcare professional who can help you develop a personalized plan of your own.

Maintain Good PosturePoor posture while sitting and standing (slouching or standing with a swayback) exaggerates your back’s natural curves and puts unnecessary strain on your back. Stand and sit up straight by pulling in your stomach muscles, pushing shoulders back, and keeping your feet flat on the ground when sitting.

THE

ofSTRETCHING

Stretching Is The KeyKeeping a healthy back means incorporating stretching into your daily routine. Here are a few key exercises to concentrate on. Remember, never stretch cold muscles. Make sure to get some blood flowing first by walking or doing some quick deep knee bends or jumping jacks for approximately 60 to 90 seconds. Hold each stretch for 10 to 15 seconds and repeat 3 times. Gently stretch your muscles—don’t overstretch.

Exercise #1: Knee To ShoulderLie on your back with your knees bent, feet flat on the floor, and arms at your sides. Grasp your right knee and gently pull it up toward your right shoulder. Return to the starting position and repeat the exercise with your left leg.

Exercise #2: Seated Trunk FlexionSitting near the edge of a chair, spread your legs and cross your arms over your chest. Tuck your chin and slowly curl your trunk downward. Relax. Uncurl slowly into an upright position, raising your head last.

Exercise #3: Press UpLie on your stomach with your hands in position as if preparing for a push-up. Slowly lift your torso while keeping your hips and legs down and in contact with the floor. Raise your torso, slowly increasing the lower back curve to a point where you feel a stretch, then lower yourself back down to the starting position.

HEALTHY LIFESTYLES

PAGE 6

DID YOUKNOW?

� Tobacco use remains the leading preventable cause of death in the United States, causing more than 440,000 deaths each year and resulting in an annual cost of more than $75 billion in direct medical costs.

�Nationally, smoking results in more than 5.6 million years of potential life lost each year.

� Approximately 80% of adult smokers started smoking before the age of 18. Every day, nearly 4,000 young people under the age of 18 try their first cigarette.

�More than 6.4 million children living today will die prematurely because of a decision they will make as adolescents—the decision to smoke cigarettes.

� There are more than 4,000 chemicals in cigarette smoke. Some of them are also in wood varnish, the insect poison DDT, arsenic, nail polish remover, and rat poison. The ashes, tar, gases, and other poisons in cigarettes harm your body over time.

� They damage your heart and lungs. They also make it harder for you to taste and smell things, and fight infections.

Need Additional Help?For help in quitting smoking, call the National Cancer Institute’s Smoking Quitline.Toll-free: 1-877-44U-QUIT.

5-DAYCountdown

To Quit Smoking

Your

• Keep very busy. • Remind family and friends

that this is your quit day. • Stay away from alcohol. • Give yourself a treat, or do

something special.

5

4

3

2

1

5

4

3

2

1

5

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3

2

1

5

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3

2

1

5

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2

1

Days Before Your Quit Date • Think about your reasons for quitting. • Tell your friends and family you are planning to quit. • Stop buying cigarettes.

Days Before Your Quit Date • Pay attention to when and why you smoke. • Think of other things to hold in your hand instead of a cigarette. • Think of habits or routines to change.

Days Before Your Quit Date • What will you do with the extra money when you stop buying cigarettes? • Think of who to reach out to when you need help.

Days Before Your Quit Date • Buy the nicotine patch or nicotine gum. • Or see your doctor to get the nicotine inhaler, nasal spray, or the non-nicotine pill.

Day Before Your Quit Date • Put away lighters and ashtrays. • Throw away all cigarettes and matches. • Clean your clothes to get rid of the smell of cigarette smoke.

• QUIT DAY •

Source: http://www.ahrq.gov

Smoke FreeCongratulations!!!

Source: http://www.cdc.gov

{ }SELF-CARE

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A Publication Of The Wellness

Council Of America

I N T E R A C T I V E M I N D S

Weight Management With Common SenseWeight just seems to creep up over time. As you age, your body is burning between 300 and 500 fewer calories per day keeping you alive. In ten years you will put on up to 20 pounds, and wonder how it happened. Part of your weight gain is human biology, but a very large part is your behavior. As you age, you are losing muscle mass, and muscle burns more calories than fat. One solution is to be very physically active, keeping your muscle mass fairly constant. But, your general lifestyle, and in particular, how you eat, must receive your increased attention if you hope to succeed in managing your weight over time.

Living For A Healthy Weight No magic diets, low carbohydrate, or high protein, or other gimmicks will help you over the long pull of aging. No special exercise machine, or quick fix advertised on TV or in a magazine, is going to help you with your weight over the critical 30 years from 35 to 65. The only way for you to succeed with your weight management is to commit to a daily routine of self-awareness about your body. What does it look like? How does it feel to you? How is it changing? Be honest with yourself, what did you look like 20 years ago? Your ideal weight for your body type should be your guide. If you can pinch several inches anywhere on your body, you have work to do...but there’s hope.

What Now?Believe it or not, small changes lead to significant improvements. The key to managing your weight lies in balancing physical activity and the amount of calories you consume every day. If you’re interested in establishing a daily routine, simply follow the tips presented in the Interactive Minds section.

Daily Routine For Weight Management1. Know your body; take a serious look at your body each day.2. Keep track of how clothes fit, which ones are tight and use these as a guide.3. If multiple outfits don’t fit, don’t buy new clothes, focus on your diet and exercise.4. Start each day in control, eat breakfast at home emphasizing simple wholesome food.5. All day long, think about including exercise in what you do— taking stairs, parking further away, walking at lunch.6. Include regular scheduled exercise in your day, alternating with strength building and aerobic activity.7. Don’t eat between meals, but if you must snack, eat low-calorie items like fruit.8. At the end of the day, review how you did, both with your exercise and eating.9. Before going to bed, make exercise and eating plans for the next day including how you are going to overcome the barriers that you faced today, and will likely face tomorrow.

By David Gobble, PhD

00000

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and healthcare professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a healthcare professional for all matters of concern. We also encourage you to keep your copies to build a handy home-medical reference or recycle issues to friends and family. ©2010 Wellness Council of America, 9802 Nicholas Street, Suite 315, Omaha, NE 68114; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367 Executive Editor: David Hunnicutt, PhD; Vice President of Operations: Brittanie Leffelman; Director of Marketing: William M. Kizer, Jr.; Creative Project Manager: Graden Hudson; Design Consultant: Brad Norr. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

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