j u l / au g 2 015

Boost Your Mood with Fruits and Veggies. See page 6.

Keep Cool Without a Pool■ Are VAccines sAfe?

■ Tips for sAfe TrAVels

a healthy tomorrow

i n F o r m at i o n F o r a h e a lt h y l i F e st y l e to day

2 | loma linda university HealtH | www.lluhealth.org 1-877-llumC-4u | www.facebook.com/llumc

children’s health

By their second birthday, most children will receive 17 or more separate shots to protect them against diseases. in some cases, children may get up to four shots at once. That might seem like a lot. are kids receiving too many shots? These concerns have led some parents to follow an alternative vaccine schedule.

The official vaccine schedule is put together by the Centers for disease Control and Prevention (CdC). a schedule that differs from the CdC guidelines is known as an alternative vaccine schedule. For these schedules, children receive shots at older ages or may have longer time periods between vaccinations. a growing number of parents are choosing alternative vaccine schedules, research shows.

Why parents consider Alternative schedulesa 2015 study looked at parents’ motivations for choosing alternative vaccine schedules. some parents didn’t think the vaccines’ ingredients were safe and might lead to autism or cancer. other parents worried that their kids’ immune systems wouldn’t be able to handle so many vaccines at the same time.

Conflicting information about what schedules to follow also comes from seemingly reliable sources. For example, distinguished pediatricians have published books recommending alternative vaccine schedules.

some parents choose to skip certain shots altogether, thinking that their kids don’t need protection against these “rare” diseases.

should You consider an Alternative Vaccine schedule?

Will My Kids Be safe?no evidence suggests that the CdC’s vaccine schedule is unsafe. For example, you might worry that when your child receives a lot of vaccines, they could overwhelm his or her young immune system. But children are exposed to thousands of germs—called antigens—every day, and usually kids’ immune systems help keep them from getting sick. The amount of antigens in vaccines is much lower than in a typical child’s environment.

in addition, no studies show that children are better protected using an alternative schedule. in fact, delaying some vaccines can leave children unprotected. For example, one alternative vaccination schedule advises waiting until age 3 to vaccinate against measles. But young children are especially vulnerable to this deadly disease.

rigorous process ensures safety The official schedule is designed so that kids receive shots when the vaccines work best with a child’s immune system. vaccines are tested to make sure they can be given safely to children at specific ages.

The government requires three different phases of clinical studies before a vaccine is approved. after approval, the vaccine is regularly monitored for safety. Government experts review the latest research throughout the year to ensure that the schedule is up-to-date.

if you have questions about vaccine safety, talk with your child’s pediatrician. He or she can address your concerns and recommend a plan that’s best for your family.

www.lluhealth.org 1-877-llumC-4u | www.facebook.com/llumc | loma linda university HealtH | 3

health and Beauty

summers can be scorching. When the temps rise, try these five tips to help you beat the heat. staying cool will not only keep you more comfortable, but also help protect your family against heat-related illnesses, such as heat exhaustion or heatstroke.

1. Seek out air-conditioning. if your home doesn’t have air-conditioning—or if it isn’t strong enough to keep your family cool—head to a cooler indoor place. Go to a museum, the library or a movie theater.

2.Splash around. Community pools are a popular option for families looking to take a dip. Consider signing up kids for swimming lessons. experts recommend swimming lessons for most children ages 4 and older. younger kids can take lessons, too, if they seem ready.

3.Eat light. The best foods for hot days are cool, light and easy on the stomach. Chilled fruit and crisp salads are good options.

4.Sip plenty of water. your body loses a lot of fluid when you sweat, so it’s easy to become dehydrated in hot temperatures. Be sure kids drink enough water.

use essential oils to get glowing skin, healthy hair

meet your new go-to ingredients for clear skin and healthy hair: essential oils. these natural plant oils can be distilled or pressed from parts of plants like bark, herbs, leaves or the peel of a fruit. the extracted pure oil is then diluted with other oils or added to beauty products, such as lotions, for your use.

here are two essential oils with research-backed beauty benefits.

Tea Tree oiltea tree oil, also known as melaleuca oil, can help relieve acne and dandruff, according to recent research. its antibacterial and inflammation-fighting properties destroy acne-related bacteria. and tea tree oil’s antifungal components kill the yeasts that cause dandruff.

lemon essential oilexposure to the sun’s ultraviolet (uV) rays can lead to formation of free radicals that age the skin. But one study found that applying a blend with lemon essential oil may protect skin against these harmful compounds.

People with certain health conditions may want to avoid some essential oils. talk with your doctor before you use essential oils.

Keep cool Without a pool

loma linda university health wants to support your health and wellness journey. to get to know us and our mission, log on to www.lomalindahealth.org.

4 | loma linda university HealtH | www.lluhealth.org 1-877-llumC-4u | www.facebook.com/llumc

Loma Linda University Health is here to support you—no matter where you are in your journey to health, well-being and wholeness. This is how we LIVE IT! These healthy-eating tips will help start you on the road to better health and a longer life.

Savor Your Servingdon’t think that because the restaurant served you a heaping helping that means it’s the perfect portion to eat. remember to stop eating when you feel full. take home extra to use for another meal, such as lunch the next day.

Make ChangeS to avoid overeatingto really commit to changing your diet, you’ll need to make some changes to your environment. making small moves can help you eat less. Keep serving dishes in the kitchen. having them on the table may encourage overeating.

trY the alternativeto help further improve your diet, consider swapping some food items for healthier alternatives. rather than a regular white bagel, reach for a whole wheat miniature bagel. most of your grains should be whole grains.

Strawberry Lemon Granita

1 cup water2½ lemons, juiced (approximately 5

to 6 tablespoons) 3 cups sliced, hulled strawberries

(approximately 1 pound whole berries)

½ cup agave nectar

DirEctionS1. Place water, lemon juice and strawberries into a blender or food processor and mix until smooth.2. Pour the agave nectar into the strawberry and lemon puree and blend to combine. taste for desired sweetness.3. Pour the mixture into a 9-by-13-inch metal or glass dish and place in the freezer for about 30 minutes. ice will begin to form along the outer edges of the pan. using a fork, stir icy portions into middle of pan. Freeze until mixture is frozen, stirring edges into center every 20 to 30 minutes for about three to four hours. using a fork, scrape the granita into flaky crystals. cover tightly and freeze.4. if desired, serve with fresh berries.

This recipe was submitted by the managing editor. Do you have a healthy recipe that you would like to share and see in a future issue of A Healthy Tomorrow? email GIdudley@llu.edu with your favorite recipes.

www.lluhealth.org 1-877-llumC-4u | www.facebook.com/llumc | loma linda university HealtH | 5

40 minutes of moderate rowing

60 minutes of cycling at 12 mph

2 hours and 10 minutes of housework

20 minutes of running 5 mph

20 minutes of moderate aerobic dance

80 minutes of walking at a brisk pace

Bagel (270) plus cream cheese (50)

320 calories

Veggie sandwich w/avocado, cheese, lettuce and tomato472 calories

Fast-food veggie burger ¼ lb. on a bun390 calories

12-oz. soda190 calories

Potato chips (1-oz. bag)145 calories

1 piece of German chocolate cake400 calories

it takes what to burn that off?!a recent study shows teens drink less soda when they understand how much exercise they’d need to sizzle off all those liquid calories.

want to know what your meal choices add up to in workouts? check our chart (all calculations based on 150-pound adult).

healthy eating

6 | loma linda university HealtH | www.lluhealth.org 1-877-llumC-4u | www.facebook.com/llumc

■ Peas (rich in complex carbohydrates). mix into pasta, stir into salads or combine with onion, garlic, broth and seasonings for a tasty soup.

■ Spinach (good source of the B vitamin folate). use as a pizza topping, heat up frozen greens as a side dish or heat in a pan with chickpeas for a tasty beans-and-greens sauté.

■ Bananas (contain complex carbohydrates and vitamin B-6). Think beyond cereal—try bananas blended into smoothies, sliced lengthwise and topped with frozen yogurt, or even tossed with apples, lettuce and peanuts for an unexpected salad.

The latest researchin a recent British study, about 14,000 adults answered questions about what they ate and their mood. Those who reported feeling down in the dumps were found to eat less than three servings of produce per day. meanwhile, those who consumed five servings or more of fruits and veggies had the brightest moods. in another study, adults who ate a a mediterranean diet rich in fruit and veggies had more positive feelings and fewer negative emotions.

The Brain power of produceresearchers think fruits and veggies improve your psychological health because they contain healthy compounds. These compounds help your brain function properly. star nutrients include:■ Complex carbohydrates. all carbs

provide an instant lift as glucose, insulin and serotonin flow through your veins. But unlike simple sugars,

which often cause you to quickly crash, complex carbs from starchy veggies and fruits keep your blood sugar and hormone levels steady.

■ B vitamins, including folate and vitamin B-6. your body needs these nutrients to produce brain chemicals called neurotransmitters. Fall short and your emotions tend to run off track.

Which fruits and Veggies to choose? Health experts recommend at least five to nine servings per day of fruits and veggies. Create your own mood-boosting shopping list with these picks. They’re easy to find, low-cost and can all fit into dishes your whole family will love.

a silver lining … and a slice of apple? surprising new research shows fruits and vegetables not only nourish your body—they also make you happier.

Eat WEll Fruits and vegetables add healthy vitamins and minerals to your diet. Visit our health library at www.lomalindahealth.org for tips on how to include more of them in your diet.

5 a Day for a Better Mood

classes & programsJul/auG 2015

For more information on all classes and programs, call 1-877-LLUMc-4U.

www.lluhealth.org 1-877-llumC-4u | www.facebook.com/llumc | loma linda university HealtH | 7

Mended Hearts

Fourth Friday of each month, 1:30 to 3 p.m.Loma Linda University Medical center cafeteriaFor all heart patients and their families.

Metabolic and Bariatric surgery

support Group

Monthly. call for dates and times.

Women’s cancer

support Group

tuesdays, 6 to 8 p.m. For women with all types of cancer. Family and friends are welcome.

Classes/Programs

Birth and Beyond

education classes

• Preparing for Childbirth• Breastfeeding Basics• And more!

cancer cooking classes

call for dates and times.Cooking demonstration for cancer patients, their families and employees of Loma Linda.

cancer Wellness series

Mondays, noon Designed to assist patients, caregivers and family members during cancer treatment.

cardiac and pulmonary

rehabilitation Covered by most insurance.

Diabetes self-Management

education class

call to register.Five-session program recognized by the American Diabetes Association.

Drayson center Wellness clinic,

The full plate Diet

Lose weight with the healthiest diet on the planet! lean choices

tuesdays, 6 to 7:30 p.m.Lean Choices is a 12-week lifestyle education group encounter that features informal discussions and goal-setting activities.

The lebed Method—focus

on Healing exercise class

call for dates and times.Healing through therapeutic exercises and movement to music. Designed for anyone who has experienced breast cancer and those with chronic health conditions.

nutrition Talks

Second thursday of each month, noon cancer center conference room Schuman Pavilion Level A Information for cancer patients and interested parties on the role of nutrition in risk reduction, healthy foods, managing weight and more.

opTifAsT®

thursdays, 3 to 5 p.m. A 26-week meal replacement intense lifestyle change program.

The power of choice for Health,

Well-Being and longevity

Learn how choices play a role in health.

prenatal class

Second Monday of each month,5:30 to 7 p.m.English and Spanish classes providing information for a safe and healthy pregnancy.

sickle cell education series

Adult Group Meeting

Second thursday of each month,6:30 to 8:30 p.m.

free Weight-loss

surgery seminars Visit www.lomalindaweightloss.org for dates and registration.

Behavioral Medicine Center

chronic pain and Medication

Dependency program

A specialized program to address the unique needs of a chronic pain patient by addressing all aspects of the individual’s mind, body and spirit so that the individual can reclaim his or her life through hope, healing and serenity.

Center for Health Promotion

comprehensive Wellness

evaluations

An in-depth evaluation of your health and wellness followed by targeted interventions.

international Travel clinic

Wednesdays Walk-in, 1:30 to 4 p.m.International travel vaccinations.

Weight orientation

Review several treatment options for weight loss.

support Groups

care partner support Group

call for dates and times. An understanding and compassionate program designed to bring dignity for loved ones of those living with dementia. Groups available for spouses/partners, children, grandchildren and friends.

Always in My Heart

Second Monday of each month, 7 to 8:30 p.m.Fourth tuesday of each month, 9:30 to 11 a.m. A bereavement group for parents who have lost a baby.

Diabetes support Group

First tuesday of each month, 6:15 to 7:30 p.m.Diabetes experts provide educational and resource information each month.

Head and Traumatic spinal cord injury

support Group

Fourth Monday of each month, 6 to 7:30 p.m.Survivors or family members welcome.

Heart Transplant Adult support Group

third Sunday of each month, 2 to 4 p.m.Information for pretransplant, posttransplant and assist-device patients and their families.

Hopeful Journey

Please call for time and location. A support group for women who are pregnant following the death of a baby. The group focuses on dealing with fears and anxieties while moving forward in hope.

lupus and rheumatic support Group

third thursday of each month, 5 to 6 p.m.Education and support.

nonprofit org.u.s. Postage

PAIDloma linda university

medical Center

Loma Linda University Medical Center11234 anderson st.loma linda, Ca 92354-2804

Postmaster: Please deliver between June 8 and 12.

A Healthy Tomorrow is published by loma linda university Health to provide general health information. it is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2015. all rights reserved. Printed in the u.s.a.

Richard Hart, MD, DrPHPresident, loma linda university Health

Gian Dudley-Simmonsmanaging editor

Heather Valentineeditor-in-Chief

Printed on recyclable Paper 964m

a healthy tomorrow

globetrotting with the Family? tips for safe travels

But because of children’s young immune systems, parents need to take extra precautions to protect them from disease. Children may also need more protections in the air and on the ground to keep them safe and secure. Here are tips that can help families have a rewarding adventure.

Disease preventionHere are key ways to avoid diseases during your visit:■ Contact your child’s doctor

regarding required immunizations. He or she may need special shots depending on the region of the world you plan to visit.

■ Be careful with different foods and water. make sure kids don’t eat any food that is uncooked and avoid fruits and vegetables in developing countries. This helps protect children from traveler’s diarrhea and other gastrointestinal infections.

fly comfortably and safelyease airplane travel with these tips:■ Help kids handle ear pain. Children

often feel like their ears are “popping” during takeoff or landing. tell kids to swallow or yawn to help “pop” the ears.

■ Preplan for children who have motion sickness. if your child has motion sickness, talk with his or her doctor before you travel. ask what medications may be right for your child.

■ Check with your travel agent regarding the best airplane seats for children. if traveling with young infants, request the bulkhead seats on long-distance flights. often these have infant beds that attach to the ceiling of the airplane.

■ Arrange for special children’s meals in advance. if your children are picky eaters, it’s especially important to plan ahead. also carry favorite foods and snacks, in case there is a shortage of meals. and be sure to take along enough infant formula and baby food for a 24-hour period.

■ Bring your child’s safety seat from home. or make sure safety seats are available at your destination. and keep in mind: many children feel more secure having their own car seat.

■ Be sure to bring along plenty of games, toys and books to keep kids busy. With rolling suitcases, even young children can carry on many of their favorite belongings.

other Tipsif you’re visiting a busy location, prearrange a meeting place in case you become separated from other members of your family.

also, make sure your children know what to do if they get lost in a strange city. some experts advise giving children a necklace or card, which includes your address and phone number.

With worldwide travel becoming more common, many families are taking children with them to all parts of the globe. many of the same precautions that apply to adults also apply to children.

HEaltHY KIds make sure your kids are up-to-date on their shots, and schedule a well-child visit before the new school year starts. Visit www.lomalindakids.org and use the Physician search feature to find a pediatrician.