Learn to decipher health lingoHealth literacy is more than reading health information. Health literacy involves reading, listening, analyzing, and making decisions about health situations to manage your health and prevent disease.

Just how important is health literacy? The American Medical Association concluded that “poor health literacy is a stronger predictor of a person’s health than age, income, employment status, education level, and race.”

“Even well educated people with strong reading and writing skills may have trouble compre-hending a medical form or doctor’s instructions regard-ing a drug or procedure,” according to the Institute of Medicine.

To improve your health literacy, ask your healthcare providers to:

• Slow down when speaking to you

• Use plain, non-medical language

• Show or draw pictures related to conditions and procedures

• Repeat information you don’t understand or explain it differently

At the end of office visits, you should be able to answer the “Ask-Me-3” questions identified by the Partnership for Clear Health Communication:

• What is my main problem?

• What do I need to do (about my problem)?

• Why is it important for me to do this?

According to the National Assessment of Adult Literacy, nearly nine out of 10 adults may struggle with health literacy.

Sources: Health.gov; Institute of Medicine; American Medical Association

187939 10.14

Wellness WorksSteve Malla, Wellness Coordinator • 727-341-3083 • malla.steven@spcollege.edu

www.spcollege.edu/wellness

“A smile is an inexpensiveway to change your looks.”

— Charles Gordy

Vol. 34 • No. 10 Oct. 2014

Blood pressure cuffs now available college wideHigh blood pressure is thetop condition affecting SPCemployee health. Therefore, it is important for everyone to know their health numberssuch as blood pressure and cholesterol.

These numbers are key indi-cators of risk for major health conditions. SPC Wellness hasteamed up with Aetna, the col-lege’s healthcare provider, to helpcurb this trend by placing bloodpressure cuffs for employee useat 11 SPC sites.

The locations of these bloodpressure cuffs on each cam-pus can be found on the SPC Wellness website underResources, Blood Pressure &Cholesterol tab. This webpagealso contains links and videos for more information on nutri-tion, healthy cholesterol levels,and blood pressure basics.

Let’s make your health a priorityby checking your blood pressuretoday.

OuterAisle Fresh:

2 © HHI

Pomegranate Guacamole

• 2 large ripe avocados • 1/2 large oni

on, chopped • 2 garlic cloves, choppe

d • 2 fresh

serrano chilies, seeded • 2 Tbsp. fre

sh cilantro • 1 freshly squeezed lim

e • 1/2 tsp. salt

• 1 Tbsp. pomegranate juice • 3 Tbsp. pomegranate arils Dir

ections: Finely chop the onion,

garlic, serrano chilies, and cilantro

. Place in a bowl, and add lime juice

and salt. Set aside.

Peel and pit the avocados, and plac

e them in a bowl. Slowly mash the a

vocados with a fork,

while adding the pomegranate juice.

Add the onion and garlic mixture;

fold it together to

make a coarse pulp. Gently fold in

pomegranate arils. Serve with warm

tortillas, tostadas,

or corn chips. Serves 6. Per serving:

148 calories, 10 g fat (2 g saturated

fat), 0 mg

cholesterol, 4 mg sodium, 14.1 g car

bohydrates, 3 g protein (nutritional

information for guacamole only, do

esn’t include tortillas or chips)

You consume the tiny jewel-like arils (or seeds) found inside the fruit.To get the mostnutritional benefit, opt for eating the arils rather than drinking pomegranate juice.

To choose a pomegranate, pick up one and examine the skin. It should be firm andbright red.The fruit should feel heavy for its size, which is a sign the arils are plumpand full of juice.

Store pomegranates on the countertop for two to three days or in the refrigerator for up to three months. Once the arils are harvested, they are only good for about

three days in the refrigerator.

Add a handful of arils to your non-fat Greek yogurt or oatmeal for a different spin on breakfast.

Source: Pomegranate Council

A pomegranateprimer Pomegranates are gaining in popularity, with many nutrition

experts labeling the unusual looking fruit a super-food thanks toits high levels of vitamin C, fiber, antioxidants, and potassium.

Fiber-licious foodsWhat if you could eat an easy-to-find,inexpensive substance that mayreduce your risks of heart disease,obesity, and diabetes? You’d eat it,wouldn’t you?

Well, such a substance does exist. It’s called fiber. However, mostAmericans eat only half the recom-mended amount of fiber daily.

Getting enough fiber is easier thanyou may think. Fiber is found in:• Whole grains • Beans • Fruits • Vegetables

Recommended daily amounts offiber vary by gender and age.

• Women under age 50 should get 25 grams daily.

• Men under age 50 should get 38 grams daily.

• Women age 50 and older should get 21 grams daily.

• Men age 50 and older should get 30 grams daily.

To get more fiber in your diet:

• Add vegetables to stews andcasseroles.

• Add oats to meat loaf, breads, and cookies.

• Add fruit to cereal.

• Eat, rather than drink, your fruits and vegetables. When either is processed to make juice, most of the beneficial fiber is left behind.

• Don’t peel edible skins from fruitsand vegetables, when possible. Tolimit pesticide exposure, wash skinsthoroughly before eating, and go fororganic varieties when you can.

Sources: Academy of Nutrition and Dietetics;Journal of the American Dietetic Association,

Oct. 2008, pgs. 1716-1731

GetMoving:

3

Taking your workoutto the max• Have a plan: Map out your exercise sessions for a week, giving yourself flexibility to change things if needed.

• Fuel up first: If you’re running on empty before you start exercising, you may end up working out less intensely, which can decrease your calories burned and the overall effectiveness of your session.

• Rest, but not too long: Short rests between activities during a workout allow your body to recover, but don’t lollygag for too long. Doing so could cause your heart rate and body tempera-ture to drop back to normal resting levels. For muscle conditioning, spend no more than 30 to 60 seconds resting between sets.

• Roll with it: Rolling muscles over a foam roller or tennis ball can relieve tension and increase blood flow. This can reduce stress, improve mobility, and enhance overall move-ment quality.

• Quality, not quantity counts: Don’t focus on doing the most repeti-tions or lifting the heaviest weight, which can lead to poor form and possible injury.

Source: American Council on Exercise

If you take the time to exercise, you wantto make it count, right? Here’s how to get more out of your workout sessions.

Use your weight to your advantageBody-weight exercises don’t require any special equipment or apparel. All you need is the weight of your own body to help strengthen it.

There are many body-weight exercises that you can incorporate into your fitness routine. Here’s one of them: The Superman

• Lie face down with arms and legs extended.

• Keeping your mid-section as still as possible, raise your arms and legs at the same time to form a small curve in the body. Hold for 10 seconds.

• Bring arms and legs back to the floor. Rest a few seconds. Repeat.

For more body-weight exercise options, do an online search of Websites such as AceFitness.org.

Fueling your fitness —sorting fact from fictionQuestion: Will protein grow mymuscles?Answer: Protein is important to abalanced diet. However, eating moreprotein is not a magic pill to makeyou stronger.

Question: Should I use sportsdrinks, gels, and energy biteswhile working out?Answer: It depends. Some peoplehave trouble eating solid food duringand after exercising. For these ath-letes, easily consumed sports drinks,gels, or chews may help. However,“real” foods such as apples or bana-nas with some water provide thesame benefit.

Question: Should I work out on an empty stomach?Answer:Your body needs fuel tofunction. Studies have shown thateating before exercise, instead ofworking out on an empty stomach,improves performance.

Question: If I exercise regularly,can I eat what I want and not gainweight?Answer: Unless you’re training for atriathlon or another extremely strenu-ous activity that requires upping yourcalorie intake considerably, stick witha normal, healthy, balanced diet toavoid weight gain.

Source: Academy of Nutrition and Dietetics

TheWholeYouPhysicalHealth:

Preventing a pink eye epidemic

If you are around someone with contagious pink eye:• Wash your hands frequently with soap and warm water or an alcohol-based sanitizer, during andafter contact with an infected person or items he or she uses.

• Do not touch or rub your eyes,nose, or mouth.

• Do not share items — such as pillows, washcloths/towels, or makeup — used by an infected person. Source: Centers for Disease Control and Prevention

Although pink eye (Conjunctivitis) from allergensis not contagious; viral and bacterial pink eye can easily spread from person to person and can cause epidemics.

Raking leaves is a common autumn chore that can lead to back and upper body strain and other problems, unless you:• Use a rake that is comfortable for your height and strength. • Wear gloves or use a rake with a padded handle to prevent blisters.• Vary your movement, alternating your leg and arm positions often.• Bend at the knees, and not your waist, when picking up leaves.• Wear shoes or boots with slip-resistant soles.

Source: Orthopaedic Specialists (oaaortho.com)

Rakes’& pains

Are you practicingproper vocal hygiene?Here are ways to take better careof your voice:• Limit alcoholic drinks, which canmake your vocal folds and larynx dry.Alcohol also bothers the mucous membranes lining the throat.

• Use a humidifier in your home,especially in winter or in dry climates(30% humidity is recommended).

• Don’t smoke, and avoid second-hand smoke, which can irritate thevocal folds.

• Avoid caffeine, chocolate, andspicy foods, which can cause stomach acid to travel to your throat or esophagus, causing heartburn.

• Eat plenty of whole grains, fruits,and vegetables. These foods containvitamins A and E, which help keep the mucous membranes lining thethroat and connective tissue of thevocal chords healthy.

• Avoid mouthwash or gargles containing alcohol or irritating chemicals. If you want to use an alcohol-based mouthwash, limit use to oral rinsing. For gargling, use a salt-water solution.

• Avoid using the extremes of yourvocal range, such as screaming orwhispering. Talking too loudly and too softly can stress your voice.

• Avoid talking in noisy places.Trying to talk above noise can strainyour voice.

Source: National Institute on Deafness and OtherCommunication Disorders

If you have pink eye, limit its spread by: • Washing your hands frequentlywith soap and warm water or an alcohol-based sanitizer, especially after applyingeye drops or ointment.

• Not touching or rubbing your eyes,nose, or mouth.

• Washing discharge from your eyesseveral times a day.

• Washing pillowcases, sheets, wash-cloths, and towels in hot water and detergent.

• Not sharing items such as towels,blankets, pillowcases, makeup or makeup brushes.

• Not using swimming pools.

‘

TheWholeYouEmotionalHealth:

5

• Let the other person take the lead. If the person wants to talk, be a good listener.

• Be comfortable with silence. Constantly talking because you’re nervous can be annoying.

• Maintain eye contact to let the person know you’re listening carefully.

• Avoid giving advice. Instead, ask questions or listen.

• Don’t say, “I know how you feel,” even if you’ve suffered from cancer yourself in the past.

• People with cancer don’t necessarily want to think or talk about their disease. Talking about other things is often a refreshing distraction from their condition.

• Don’t be a stranger. Continue to regularly visit and call the person.

• Be yourself. Let your words and actions come from your heart. Source: American Cancer Society

If someone you know hascancer, it can be tough to

know what to say and how to say it. Here are some

tips to keep in mind:

Chatting with someone who has cancer

Go with your own ‘flow’Psychological “flow” is the extrapositive energy boost you get from some activities.

Everyone has his or her own sourcesof flow. To figure out what gives youflow, think about activities that com-pletely absorb you, challenge youwithout overstressing you, and makeyou feel fulfilled. Then, vow to addmore flow to your life.

To get more flow:• Determine the high points of your day. These are times when you feel “in the zone” and good about what you are doing. Onceyou’ve identified these times andwhat you were doing, try to do those activities more.

• Find flow in active activities. For example, watching TV doesn’tchallenge you and spark flow. If youno longer find flow in areas you oncedid, maybe it’s because you need toraise the difficulty level in some way.

• Add flow to regular activities.Inject more meaning or creativity into routine tasks, which can makethem more rewarding and give youthat flow. In a study of hospital cleaning staff, some employees were unhappy with their jobs. Others increased their enjoyment by creating new challenges, such as working more efficiently or helping patients.

Source: Mental Health America

Taming a texting habitWarning signs you’re texting too much may include:• Decreased fulfillment/performance at work

• Marriage/relationship suffering

• Sleeping with your cellphone close by

• Tendon issues/pain in thumbs

• Texting while driving, at work, in bed

Cut down on texting by:• Leaving your phone on the charger after a certain time of day

• Taking the pledge to not text while driving (NoPhoneZonePledge.org).

• Keeping your phone in a different room during sleeping hours

• Silencing your phone while at work

• Setting texting restrictions on your phone planSource: Brigham Young University

Texting can evolve from a convenience to an addiction if we’re not mindful.

FiscalFitness:

© HHI6

Interviewing health planoptionsTo figure out which plan will best suit you and your family, ask yourself some important questions as you read open enrollment materials. If you can’t get answers there, ask your company benefits person or call any phone number listed on the enrollment materials.

Ask questions such as:• Do I have the right to go to my preferred doctors, hospitals, clinics, or pharmacies?

• Are specialists such as eye doctorsand dentists covered?

• Does the plan cover special conditions or treatments I may need?

• Does the plan cover home care or nursing-home care?

• Will the plan cover all medications my physician might prescribe?

• What are the deductibles? Are there any co-payments?

• What is the most I will have to pay out of my own pocket to cover expenses?

• If there is a dispute about a bill or service, how is it handled? In some plans, you may be required to have a third party decide how to settle the problem.

Fall is traditionally open enrollment time for health plans offered by employers or through federal and state health insurance exchanges (Healthcare.gov).

Temptations to spend are everywhere. Even now, your e-mail inbox probably has at least a couple limited-time-only offers sitting in it.

To combat the craving to spend:• Reduce exposure to advertising. Watch less television (or watch in ways that cut out commercials). Use an ad blocker for your Internet browser. Unsubscribe to store e-mails.

• Avoid temptation. Stay away from stores/Websites that are particularly hard to resist.

• Be mindful. Take 30 seconds to ask yourself if you truly need what you’re about to buy. For large purchases, wait 30 days. Source: GetRichSlowly.org

Fighting the urge to splurge

Source: USA.gov

Having the money talkwith mom and dad Talking to elderly parents about theirfinances can be uncomfortable. Tomake money discussions go assmoothly as possible, be clear thatyou respect your parents’ needs andconcerns.

You may want to find out:• Where they keep their personal records

• Housing, healthcare, and budgeting issues

• What steps they have taken to plan their estate

If your parents are adamant aboutnot discussing money issues and arecapable of managing their financesfor now, drop the topic and approachyour parents later or suggest they talkto another family member, a trustedfriend, or a professional advisor.

If you think your parents are nolonger competent to manage theirfinances, or they have financial prob-lems, get professional advice rightaway. You can call the EldercareLocator — an information and refer-ral service sponsored by the federalgovernment — at 800-677-1116 for alist of local and national organiza-tions that can help.

Source: American Institute of CPAs

7

IssueInsight: Tool Box

Your Source forCool Tools &Resources

Scan the Quick-Response Code with

your smartphone.

Go to Oct.HopeHealth.com to find:• More information on boot-camp workouts• Long-term care calculator • Breast cancer risk assessment tool • The answer key to this issue’s crossword puzzle

If you have a question or comment on a story, or a suggestion for topics you’d like to see covered in a future issue of the newsletter, leave a comment on our Facebook page.

The information in this publication is meant to complement the advice of your healthcare pro viders, not to replace it. Before making any major

changes in your medications, diet, or exercise, talk to your doctor.

© 2014 by the Hope Heart Institute, Seattle, WAInstitute Founder: Lester R. Sauvage, MD

Material may not be used without permission. To view or make comments on this publication, visit HopeHealth.com/comments.asp

For subscription information, or reprint permission, contact: Hope Health, 350 E. Michigan Ave., Suite 225

Kalamazoo, MI 49007-3853

Phone: 269-343-0770 • E-mail: info@HopeHealth.comWebsite: HopeHealth.com

Printed with soybean ink. Please recycle.

Medical Editor: William Mayer, MD, MPH Managing Editor: Jennifer Cronin Medical Advisory Board: Victor J. Barry, DDS • Renee Belfor, RD • Patricia C. Buchsel, RN, MSN, FAAN • Kenneth Holtyn, MS • Reed Humphrey, PhD • Gary B. Kushner, SPHR, CBP • Patrick J.M. Murphy, PhD • Barbara O’Neill, CFP • Lester R. Sauvage, MD • Wallace Wilkins, PhD

Facebook.com/HopeHealthToolboxfind us onFacebook

For the rest of Jennie’s story, go to Oct.HopeHealth.com

For the crossword puzzle answerkey, go to Oct.HopeHealth.com

“If you’re looking for a high-energy exercise that offers variety and camaraderie, boot-camp workouts may be just what you need.

“Boot-camp workouts can vary, but they generally include a fairly intense mix of strength training and aerobics. One boot-camp workout might stress calisthenics, while another stresses military-style drills. Some even incorporate martial-arts moves. These classes are a type of interval training — bursts of intense activity alternated with intervals of lighter activity.

“Like me, when I started thinking about joining this class at 5:30 a.m., you may be asking, ‘How is this workout different from others? What benefits can I gain from this type of activity?’”

Boot camp: Try it; you might like itJennie Schuman is probably a lot like you. She juggleswork and family commitments and tries to squeezehealthy living into her hectic schedule when she can. Follow along on Jennie’s Health Journey.

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DOWN1. A fruit with high levels of vitamin C, fiber, antioxidants, and potassium

3. To fight impulse buying, wait this number of seconds (number, spelled out)

4. For smart snacking, look for foods that are low in this

5. Boot-camp workouts often combine strength training and this

11. A body-weight exercise

12. Wear these when raking

Crossword Workout — Find out how well you know the health topics covered in this issue of the newsletter.

ACROSS2. The technical name for pink eye6. Nine out of 10 people may strugglewith this type of literacy7. The name for pomegranate seeds8. A substance that may reduce your riskof heart disease, obesity, and diabetes9. Doing this before exercise improvesperformance10. Using a foam roller can relieve this13. The term for the extra positive energyboost you get from some activities14. Do this to your cellphone while atwork to cut down on texting15. Use this in your home to help withvocal hygiene16. Avoid giving advice to someone withthis condition

When selecting a pumpkin for carving, choose a pumpkinwith a flat bottom, sturdy stem, and a hollow sound when tapped.

HealthLetter

8 © HHI

Smart snackingWhat you eat between meals can either make or break weight-control efforts. It all depends on what you choose, so choose wisely:

Weight Control:

• Include an 8-ounce glass of water with your snack.

• Choose foods with mono- or polyunsaturated fats (such as nuts) rather than saturated or trans fats (found in many chips).

• Look for foods with the lowest sodium and sugar content.

• Include food groups you might otherwise miss through-out the day. Many people fall short of the daily recom- mended servings of fruits, vegetables, and low-fat dairy. Opting for these types of food at snack time can lead to a more balanced diet.

• Plan and schedule snack time. Planned snacks may prevent poor food choices made at vending machines or

convenience stores. Also, having designated times to eat can keep you from waiting too long to eat, which may cause you to overeat.

“In giving advice, seek to help, not to please, your friend.”

— Solon

“Creativity is allowing yourself to make mistakes.Art is knowing which ones

to keep.” — Scott Adams

“Millions saw the apple fall,

but Newton asked why.” — Bernard Baruch

“The more you eat, the less flavor; the less you eat, the more flavor.” — Chinese Proverb

Healthy Happenings

All College Day 2014 will be held on Wednesday,October 22 at the St. Petersburg College ClearwaterCampus. This is a day that incorporates every aspect of professional development and higher learning. All SPCemployees (budgeted, OPS, and adjunct) are encouraged toattend and take part in educational activities with their fel-low co-workers.

This day is a great opportunity for employees to interact with each other and expand their knowledge on career-focused topics. Educational seminars will be offered on a variety of subjects including online revitalization, enroll-ment growth, and high-impact practices to enhance the college experience.

Vendors from both internal and external organizations willbe available throughout the day for questions and discussionwith employees. Vendors in the past have included BayCareHealth System, Aetna, and Veterans Affairs. All College Daywill also be the last opportunity for SPC employees to com-plete their yearly biometric screening. Appointments areavailable from 7:30 a.m. to 3:50 p.m.

Employees can pre-register at www.spcollege.edu/wellness. Flu shots will also be offered to St. Pete Collegeemployees free of charge. Breakfast and lunch will be provided to all who attend. Please contact Yvonne Williamsfor further information on All College Day at Williams.Yvonne@spcollege.edu or 727-302-6436.

Save the date! All College Day 2014