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

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

HEADACHESIf you suffer from headaches, you’re not alone. Nearly 90% of the population has had at least one headache in the last year, and many sufferers experience not only the pain but the limitations on quality of life.

Identify Your Type Of HeadacheAlthough there are different types of headaches, tension-type and migraine headaches are the most common.

Tension-type headaches, experienced by as many as 90% of adults, are the most common form of primary headaches. They have also been called muscle contraction, tension, and stress headaches. Typically the pain is dull, aching, and affects both sides of the head.

Migraine, the second most common type of primary headaches, afflicts 25 to 30 million people in the U.S. Migraine headaches have a pulsating or throbbing quality and are often

accompanied by nausea or vomiting and sensitivity to light and sound.

Take Action!1. Checklist For Change - Write down specific areas you need to work on to plan ahead and schedule time for exercise and relaxation.2. Relax - Deep-breathing exercises and biofeedback can often help reduce stress. Find time at work or at home to relax and do some deep-breathing.3. Nutrition - Eating a balanced diet and maintaining a regular exercise routine can help combat headache pain.4. Keep A Diary - The diary tracks warning signs, symptoms, time, intensity and location of pain, and type and effect of treatment. As you become more aware of triggers, you and your doctor can help determine what works best for your type of headache.

Fast Facts About HeadachesEach workday, more employees are absent because of headaches than from any other single cause. Headaches account for an estimated 157 million lost workdays annually. That’s an average of about 4.2 days per person a year.

On the positive side, medical research now understands the mechanics of headaches better than ever before. Doctors are learning to improve headache diagnosis. Up to 90% of all headache sufferers can find relief from their pain.

Managing

DESCRIPTION OF HEADACHEIntensity and Quality of Pain Mildtomoderate Moderatetosevere Intense (pounding,throbbing and/ordebilitating) SteadyacheLocation of Pain Onesideofthehead BothsidesoftheheadSymptoms Nausea/vomiting Sensitivitytolightand/orsounds Aurabeforeheadache (suchasvisualsymptoms)

A. Tension

XX

X

X

B. Migraine

XXX

XX

XXX

MyHeadache

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

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

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

Preparing to Exercise ..4-5

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

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

VOL. 12 | NO. 3 MAY 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

HUMMUS VEGGIE WRAP

PreparationSpreadthecreamcheeseoveronetortilla,placingthesecondtortillaontopofthecreamcheese.Spreadthehummusontopofthesecondtortilla.Sprinklewiththechoppedtomatoes,onions,lettuce,parsleyandsalsa.Rolluptortillaandwraptightlywithplasticwrap.Chilltofirmupthecreamcheese.Sliceinhalf,makingtwo5-inchwraps.Removeplasticandserve.

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.

Ingredientsfatfree10-inchtortillassoftenedfat-freecreamcheesepureedgarbanzobeans(a.k.a.“hummus”)smalltomato,choppedgreenonion,choppedshreddedleaflettucefreshItalianparsleysalsaofchoice

Measure2

4 Tbsp4 Tbsp

11

½ cup2 Tbsp2Tbsp

Nutritional AnalysisCalories287,Fat4g(Sat.1g),Cholesterol5mg,Sodium937mg,Protein17g,Carbohydrate47g,DietaryFiber6g,Sugars3g

VeggieVeggieVeggieH U M M U S

Cream of AsparagusSOUPGarnishwiththinasparagusspearsforagracefulpresentation.

Ingredients1 quartplainsoymilkorfat-freehalf-and-half,warmed3 cupssteamedorroastedandchoppedasparagus1/3 cupplant-sterolmargarine1mediumonion,finelychopped2 Tbspnon-instantfat-freedrymilk2 Tbspflour

DirectionsInalargepot,meltmargarine.Addonionandsautéuntilsoftened.Stirinflouranddrymilk.Cookuntilheated,formingaroux.Graduallyaddwarmedmilk,stirringuntilsoupbaseissmooth.Continuetoheatuntilsoupthickens,stirringoccasionally.Puréeasparagusinablenderuntilsmooth.Coolthesoupbaseandblendinsmallamountsatatimewiththevegetablepurée.Foranextracreamy,smoothsoup,pourthroughafinesieveafterblending.Servewarmorcold.

Nutritional AnalysisCalories265,Fat14g(Sat.1g),Cholesterol1mg,Sodium258mg,Protein6g,Carbohydrate28g,DietaryFiber3g,Sugars14g

Number of Servings4

HEALTHY RECIPE

PAGE 2

Source:JournalofExercisePhysiologyOnline Source:Consumer Reports

VeggieVeggieVeggie ellipticalmachines

Looking for a way to stay active but don’t have the knees you once did, or hips or back for that matter? Glide on over to elliptical training. Designed to follow the natural path of your ankle, knee and hips, elliptical trainers greatly reduce the impact of stress on your joints. By the way, elliptical means egg shaped, or oval, just in case you were wondering.

Exercising on an elliptical trainer is like combining stair stepping with cross-country skiing. Typical machines allow you to go either forward or backward and add or reduce resistance. Some machines have ski-like poles so you can get a total body workout.

What about you non-bad knee types —still want to stick to your treadmill workouts? A recent study looking at elliptical-vs-treadmill machines

found that participants used 12% more oxygen and experienced greater heart rate on elliptical machines. Even though the study was done

on persons with existing cardiovascular disease, the authors said the study confirms other investigations with healthy

populations that elliptical training is as good for you as the treadmill, without the impact.

Before jumping on the elliptical machine for the first time, be sure to practice proper

Elliptical Etiquette:

Good News for Bad Knees

Choosing An Elliptical Machine For Home UseIfyouarebuildingahomegymandwanttoaddanEllipticalmachine,Consumer Reportsoffersyouthisadvice:

You’remorelikelytobehappywithamachinethathas:

� aneasy-to-readmonitor.

� easy-to-understandcontrols.

� pushbuttonstoadjusttheresistanceelectrically.

� Watchoutformodelswithnarrowpedalsandwithmovingarmsthatcanhityourarmswhenyouholdthefixedhandles.

� Whenyoutryanellipticalinthestore,makesureyoufeelcomfortablewiththeellipticalpattern;itvariesfromonemachinetoanother.

� Additionally,lookforawarrantyofayearormore.

Anellipticalexerciserprovidesagoodworkoutwithoutthejoint-poundingimpactofrunningonatreadmill.Bewarned—unlessyouwanttopaytopdollar,don’texpectamodeldesignedforhomeusetomatchthequalityofhealth-clubversions.

Try to keep your feet on the step platform at all times, including your heels. Stand up straight, shoulders back and looking forward.

Move smoothly and balance your weight evenly.

If your machine has poles, grip them lightly!

PHYSICAL ACTIVITY

PAGE 3

1

2

Five Steps For SuccessMaking physical activity a part of your daily life isn’t an easy undertaking. It takes dedication, will power, patience, and a lot of hard work. But believe it or not, it’s not as hard as it may first appear, and you might even be surprised to find that you enjoy your newfound lifestyle and the benefits it offers. But before we jump right in we’ll want to look at five steps that will help you stay safe, have fun, and be successful at getting fit. Let’s take a look at these five rules.

Step One: Talk With Your DocIt’s important to talk with your healthcare provider to identify whether your plans for physical activity are safe and right for you. Factors to consider include your blood pressure, past health problems, and current health conditions like diabetes or arthritis. All of these factors can have an impact on your exercise routine, and your health. Talking with your doc can help you identify issues that could harm

or injure you while exercising, as well as help you put together a plan to work around those issues safely.

Step Two: Identify Your BarriersBeginning an exercise routine, especially if you’ve never been all that physically active,

may seem a little frightening at first. So, by identifying barriers, you can confront them

head on and prevent them from getting in your way. Common barriers include a fear

PAGE 4

1

2

3 5of discomfort, a lack of time, or risk of injury. Begin by examining what barriers have prevented you from being physically active in the past, and find ways to address them. Ask questions like, “Do I really not have time to exercise, or am I just not making time for exercise?”

Step Three: Choose Your WeaponIdentify what you’re going to do to get physically active. Are you going to join a gym, start by walking, take on a new sport, or sign up for an aerobics or other fitness class? Start by taking an inventory of the things you like to do or maybe the things you’re good at. If you’re of the mindset that you only run when being chased, choosing an activity like jogging probably isn’t going to help you get and stay active. You’ll also want to give some consideration to any special equipment or clothing you may need for the activity of your choice. The proper gear may not only make your activity more enjoyable, but also, in some cases, help protect you from injury or discomfort.

Step Four: Set Your GoalsGoals are actually one of the most important parts of your plan to get physically active. In many ways, they provide the roadmap for your success. Basically, you can’t get to where you want, if you don’t know where you’re going. Begin by identifying what you want to accomplish by getting active. Maybe you want

to lose 33 pounds, or maybe you want to fit into your favorite swimming suit by summer. Write down your goals and make them public. Doing so can help keep you motivated as you set out on your journey. Also, try setting mini goals that lead towards your main goal. If you want to lose 30 pounds in 4 months, set a goal of losing 8 pounds per month. And lastly, reward yourself each time you accomplish one of your goals—especially the big ones.

Step Five: Get MotivatedMotivation will be a key factor in your success towards getting fit. Because exercising—at least at first—can be a little uncomfortable, it can be hard to stay motivated. Always keep in mind why you started exercising to begin with. What goals did you set? Keep in mind the benefits of your exercise program versus the consequences of giving up. Also, try to find someone who will support you or—even

better— exercise with you. Having someone to keep you on track when you feel like loafing may

just make the difference between success and starting

over next year.

PAGE 5

The Perfect

LUNCHStarts With

Unfortunately, far too many of us take an open-faced approach to nutrition—we skip breakfast. Plain and simple, if you’re skipping breakfast, there can be no perfect lunch. Here’s what happens when we don’t eat breakfast.

Without Breakfast Our Mornings SufferWe need calories for energy, and when we don’t fill up the tank to start the day, we’re forced to run on the fumes of last night’s dinner. So why don’t we see the breakfast skippers of the world taking a nose dive every morning? The number one reason is caffeine, but caffeine is artificial energy. The traditional metabolic process—which converts nutrients to energy—is not taking place.

Without Breakfast Our Afternoons SufferWhen we skip breakfast, we average 18 hours—3/4 of a day—without sound nutrient replenishment. Noon finally rolls around and we consume anywhere between 500 and 1,000 calories. Over the course of the next several hours our

bodies then trudge through all this food—usually extremely high fat food— demanding most of our energy to metabolize it. Meanwhile, we sit idly by with

our eyes pried open trying to make it to five.

Without Breakfast Our Bodies SufferWhen we skip breakfast, there is still a metabolic process taking

place. But, instead of the traditional process—calories converted to energy—this food-deprived metabolic

process robs stored nutrients from our bodies. But isn’t this a great way to lose fat? In a

word, NO. Although fat cells are one victim, nutrients from muscle fiber, bones and other

soft tissues are also depleted. The result? A weakened body.

For Your InformationA wide variety of factors determine what we eat for lunch, as well as when and where we eat lunch. Here are a few bites of information that might alarm you.

h 30% of all adults eat out for lunch on weekdays

h 8% of all food purchased in restaurants is consumed in the car

h 30% of adults skip breakfast

h The average business lunch is 36 minutes long

h There are 2 million different combinations of sandwiches that can be created from a Subway® menu

h Peanut butter and jelly is still rated as the top sandwich for kids under the age of 18

h 25 million children eat school lunches

HEALTHY LIfESTYLES

PAGE 6

Call it your hide, call it your epidermis, call it your birthday suit. No matter what you call it, love the skin you’re in. Your skin is your body’s largest organ. With its delicate tissues, thin layer of fat, and healthy color, your skin is a reflection of your health and well-being. When you take care of yourself your skin glows; when you are ill your skin is lack luster.

Stay Healthy

The first step in a skin care program is staying healthy and fit. Good circulation promoted by regular physical activity keeps the skin glowing and well-nourished. Skin needs moisture from the inside out. Stay well-hydrated and drink plenty of water. Take a multivitamin every day.

Skin Treatments

Time writes a tale on your skin. As we age, we lose the layer of fat that gives contour, and we produce less collagen which gives the skin its resiliency. Common sense can help you keep your skin healthy. Cleanse your skin daily and use a moisturizer. Limit exposure to harsh, dry conditions and wear sunscreen at all times.

Moles, Skin Tabs and Liver Spots, Oh My!

As we age, we notice many changes in our skin. You may have more freckles or moles. You may notice little skin tabs around your neck or underarms. Mostly these changes are harmless, but you’ll want to check your skin regularly and monitor any changes that occur. When in doubt, ask your healthcare provider to examine your skin.

Remember, your skin is your first line of defense against germs and injury.

Handle with care!

the Skin You’re In

By Fern Carness, RN

Skin Cancer ABCD’sSkincanceriscommonbutneednotbefatal.Self-careisyourkeytoearlydetection.TheAmericanCancerSocietyrecommendstheABCDmethodofskincancerscreeningthatyoucandoyourself.TakealookattheABCDmethodoutlinedbelow.

Asymmetry.Checkwithyourdoctorifonesideofamoledoesn’tmatchtheother.

Border.Anymolewithedgesthatareirregular,ragged,ornotchedshouldbechecked.

Color.Noteifyourmoleschangecolorandreportittoyourdoctor.

Diameter.Ifyourmoleisgettinglargerindiameterorislargerthantheendofaneraser,haveitchecked.

Limit Exposure to the Sun:

• Avoid exposure when the sun is at its hottest between the hours of 10:00 AM to 4:00 PM.

• Always wear sun block.

• Apply sun block 30 minutes before going out in the sun.

• Reapply sun block frequently— especially after going in the water.

• Choose a sunscreen that protects against both “UVA” and “UVB” radiation.

• Keep babies and children well protected. A sunburn in childhood is a major risk factor for skin cancer.

• Never use a sun lamp or tanning bed.

SELf-CARE

PAGE 7

A Publication Of The Wellness

Council Of America

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.

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

Living With High BloodPressureIf you have high blood pressure, it is important that you:

` Keep track of your blood pressure. Learn to take your own blood pressure at home or have it regularly checked by a health care professional. Write it down each time (with date).

` Talk to your health care provider about the names and dosages of your blood pressure medicines and how to take them.

` If you think you’re having other problems (side effects) from taking your medicine, talk to your doctor. Another medicine may be better for you, or the problem may not be related to the medicine.

` Refill your blood pressure medicines before they run out.

` Take your blood pressure medicines exactly as directed.

` Keep your follow up appointments with your health care provider.

` Choose healthier habits—for example, eat a heart healthy diet, exercise regularly, and don’t smoke.

` Ask your doctor or health care provider questions about your treatment and what you need to do to take care of yourself and lower your high blood pressure.

Remember, high blood pressure has no symptoms. If you have it, you cannot tell by the way you feel when your blood pressure level is high.

BLOOD PRESSURECLASSIFICATION

Normal

Prehypertension

Stage1Hypertension

Stage2Hypertension

SYSTOLIC(mmHg)

<120

120-139

140-159

160orhigher

DIASTOLIC(mmHg)

<80

80-89

90-99

100orhigher

LIFESTYLEMODIFICATION

Encourage

Yes

Yes

Yes

Source:http://www.nhlbi.nih.gov/health/dci/Diseases/Hbp/HBP_WhatIs.html

and

or

or

or

PAGE 8