Shield Your Skin from Winter Weather

red Produce to dreSS uP Your Plate

mark Your calendar for annual ScreeningS

InformatIon for a HealtHy lIfestyle today

Jan/feB 2016

start the year off right

2 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

What three questions should i ask my physician at my next annual checkup?

“How can I be more involved with managing my condition/overall health?”For the best response, be open and honest about your lifestyle. Prepare to discuss your health history, diet, sleeping habits and any life changes that have occurred since your last visit. Don’t forget to also mention any prescriptions, dietary supplements or over-the-counter medicines you take. 

When receiving a test, new medication, or procedure: “are there simpler, safer alternatives?”Make sure you’re clear about all your options, and understand the risks and benefits of each. 

When receiving health advice: “Why is it important for me to do this?”Don’t hesitate to tell your doctor if you don’t understand his or her advice. Repeat what the doctor says in your own words, and take notes to help you remember.

David Ward, M.D., is medical director for the Department of Family Medicine at Loma Linda University Health. To schedule an appointment with Dr. Ward, call 1-877-LLUMC-4U. 

Parents, Get your Workout onaccording to a new study, dads and moms report feeling guilty about exercising because they think it takes time away from their families. So they let it slide. But making regular exercise a priority has its perks. exercise can relieve stress and keep you healthy. and when you exercise, you are setting a good example by modeling habits your children can emulate. here are three easy ways to fit fitness into your busy schedule:• do a minimalist workout. got seven minutes to spare? Squeeze in a

workout. there are several seven-minute workout apps available for your phone or tablet. even little bits of exercise add up to increased fitness.

• turn “me time” into “we time.” take your baby on a stroll, go for a walk with your older kids, or play tag or other running games with them. You can also ride bikes, pop in an exercise dVd or dance together at home.

• make trade-offs. on the nights you make dinner, it’s your spouse’s turn to go out for a run, and vice versa.

As 2016 approaches, we look forward to a new year filled with new beginnings. We are excited to move forward with the groundbreaking of our new state-of-the-art hospitals and the opening of our San Bernardino campus.

From our humble beginnings over a century ago, Loma Linda University Health has developed into a world-class leader in health and education. Today our determination to deliver unsurpassed service and care is only rivaled by our desire to grow and meet the needs of our communities. With over 1.5 million visits per year, our leading academic clinical

staff works with patients to give them the best chance to live longer, healthier lives. A Healthy Tomorrow is a publication we created for our community that shares the

lifestyle tips that we live everyday. It is our goal to support the needs of your family and promote healthier decisions that you can implement. We look at health as a partnership between you, your community and our institution. We believe that living whole is important for our patients’ success and that is why our “Live It” section highlights physical, emotional and spiritual health advice.

Let us all make 2016 a year of new beginnings and a renewed dedication to living whole.

Thank you for continuing to welcome us into your home by supporting this newsletter. A Healthy Tomorrow is written and published with you and your family’s needs in mind. We hope to provide another year of healthy tips and balanced recipes to keep you and your family living a healthier tomorrow.

Richard Hart, M.D. President, Loma Linda University Health

New Year, New Beginnings

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Warm uP to tHese skIn tIPsCold temperatures and dry air can leave skin feeling uncomfortably dry. Luckily, there are steps you can take to keep your skin soft and healthy through the winter months.

moIsturIze often. Using a moisturizer during the winter can help trap needed moisture in

your skin. For the best results, slather on the moisturizer right after you’ve dried off from your

shower or bath. Thicker ointments and creams are usually more effective than lotions. Look for those with shea butter, olive oil, jojoba oil or mineral oil.

don’t dItcH tHe sunscreen. Just because summer is a distant memory, it doesn’t mean you don’t need to protect your skin from the sun’s ultraviolet (UV) rays. Make sunscreen part of your daily regimen, even in the winter. Choose one that provides an SPF of 30 or higher.

use Warm Water and a soft toucH. Keep your skin happy

by using warm water instead of hot for showers and baths. Hot water can remove the natural oils

from your skin. You should also keep your bath or shower time to no more than 10 minutes.

More time in the water can dehydrate your skin. When you step out of the bath, gently pat dry

your skin with a towel—don’t rub.

cHoose Gentle Products. Make sure to use only unscented, gentle products on your skin during the winter months. Some harsher ingredients can dry out and irritate sensitive winter skin. To help keep dryness at bay, avoid deodorant soaps and any products that contain fragrance, alcohol, alpha hydroxy acid or retinoids.

Protect your Hands. Chapped, dry hands are common in winter. Protect your hands from the elements by wearing mittens or gloves whenever you go outside. If your hands are dry, wear rubber gloves when doing dishes or other chores where your hands will get wet or come in contact with chemicals. Applying a nongreasy moisturizer after washing your hands will keep your skin feeling smooth.

dress comfortaBly. Dry winter skin is more easily irritated. So when bundling up, choose materials that are soft and comfortable to wear next to your skin. For example, wear cotton or silk under a wool sweater or pants. And when doing laundry, choose a detergent that’s labeled hypoallergenic.

don’t Get too close to tHe Heat. Curling up in front of a fireplace or wood stove

is a classic way to get warm on cold winter nights. But these types of open flames also have

a downside: They can cause your skin to dry out. If your skin is already dry, try to limit

your time in front of a fireplace.

Protect your lIPs, too. Like the rest of your face, your lips need daily

protection from the elements. Select a lip balm that contains an SPF of 30 or higher and feels soothing on your lips. One good

choice is a lip balm that contains petrolatum, also called mineral oil or petroleum jelly.

Avoid any lip balm that stings or irritates your lips.

Skin CaRe FoR eveRy SeaSon dealing with more than winter dryness? make an appointment with one of our dermatologists. Visit www.lomalindahealth.org and use the find a doctor feature to search our providers or call 909-558-2890.

4 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

Quick tips to keep you healthy!Live it! Let us get you organized in the

new year! Request your FRee 2016 Health & Wellness Calendar by calling 1-877-LLUMC-4U.

Reorganize Your Routines in the New YearWhether they are work tasks or family responsibilities, you’ve probably felt like you’ve had too much to do at some point or another. But as the calendar turns this year, take the opportunity to refresh your schedule and regain control over your daily routines. these easy changes can keep your mind on track, free up your time so you might enjoy more of life and allow you to start the new year with a clean slate.

In the KitchenMeal planning can sometimes feel like a chore, especially if you cooked for a crowd over the holidays. You might feel like each day is a new battle to decide what to eat, especially when you have to manage picky taste buds. This year, make your New Year’s resolution to stay on top of planning family meals. For instance:

■ shop only for what you need. Before you shop, check your cabinets to see what items you already have enough of, or which ones you need to restock.

■ decide on dishes early in the week. Consult the list of foods you already have, plus the items you need to buy. Then, using those ingredients, create a list of five to seven easy-to-prepare, nutritious main courses.

■ Prepare ahead. To help make your week go smoothly, try prepping some foods early in the week, when you have free time. For instance, wash, peel and chop vegetables for a meal you’re making tomorrow.

Have a plan. Before you shop, check your cabinets to see what items you need to restock.

Health & Wellness calendar 2016

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recipeBlack Bean and corn souPif you’re tired of fast food, cooking your dinner for six to eight hours in a slow cooker or Crock-Pot may be for you. This tasty, high-fiber recipe is packed with vegetables and sure to become a family favorite.

InGredIents15 oz. can black beans, drained

and rinsed14½ oz. can low-sodium Mexican

stewed tomatoes, undrained14½ oz. can low-sodium diced

tomatoes, undrained11 oz. can whole-kernel corn,

drained4 green onions, sliced1 small green pepper, sliced4 ribs celery, diced1 tsp. ground cumin1 garlic clove, minced dIrectIonsCombine all ingredients in a slow cooker. Cover and cook on high for five to six hours.

nutrItIon factsServes eight. each serving provides: Calories 120, Fat 2 g, Saturated fat 0 g, Cholesterol 0 mg, Sodium 480 mg, Carbohydrates 23 g, Fiber 7 g, Protein 6 g.

At HomeA jam-packed closet. A messy garage. Homes can get cluttered easily, especially after the holidays. Making your home a refuge from chaos and clutter can reduce stress while making it easier to find your keys, cellphone and essential papers. Here are some helpful tips to organize your house and keep it your oasis from stress.

■ clean out rooms and closets. Separate the clutter into categories. Create three piles and organize items into each. Pick items you need to keep, things you can throw away, and material worth donating or recycling.

■ Get the whole family involved. At the start of the year, pick one day and encourage family members to pitch in and help clean the house from top to bottom.

■ keep everything in its place. Designate spaces in your home for keys, cellphones and other essential items, and then stick to these landing spots.

At the OfficeAt work, the new year can bring fresh projects and new challenges. If you’re feeling swamped, a to-do list can help you focus, reduce stress and stay on track. When used correctly, a to-do list can also help you get more done and feel more in control of your time. Follow these tips to get the most out of your daily to-do’s.

■ Identify your important tasks. You can organize your list from most to least important and cross off tasks down the page as you go. Or you can use the labels A, B and C to give items three different levels of urgency: must-do, should-do and low-priority tasks.

■ complete your to-do list in order of priority. This system should help you feel better, even if you don’t cross off every single task.

■ don’t be afraid to trim you list. If your list seems too long to reasonably complete, consider what you might be able to delegate to someone else. Likewise, see if there’s anything on it that you can let slide. If you don’t really need to do it, erase it.

dress up your plate with red-hued foods every day. Read on to discover the heart

disease-fighting effects and other health benefits of many red foods.

tomatoes Lycopene, which gives tomatoes their rosy hue, gives you potential protection against cancer and heart disease. Surprisingly, your body more easily absorbs lycopene from tomato products, such as paste and sauce.➜ Go red by: Chopping tomatoes into salsa; stuffing them into omelets; or making your own sauce with low-sodium canned tomatoes, tomato paste, onions, garlic and spices.

cranBerrIes Compounds called proanthocyanidins in these tiny, tart fruit clear bacteria from your bladder. Research shows this process may reduce your risk for urinary tract infections. Cranberries also boast another compound, resveratrol, which reduces blood pressure.➜ Go red by: Tossing dried cranberries in salads; adding fresh cranberries to baked sweet potatoes, fruit salads, or smoothies; mixing 100 percent cranberry juice with other unsweetened juices; or adding cranberry juice to smoothies.

cHerrIes All cherries contain compounds called antioxidants that zap stress-inducing free radicals. But tart cherries deliver even more than their sweet counterparts. Some people who eat

them feel less pain from arthritis, gout and exercise Eating cherries before bed may help improve sleep, due to high levels of the drowse-inducing hormone melatonin. ➜ Go red by: Drinking tart cherry juice; baking dried tart cherries into cookies and muffins; or stirring frozen cherries into oatmeal as it cooks.

red Bell PePPer A single pepper contains your daily dose of vitamins A and C, nutrients that strengthen your immune system. This means better protection from infection and faster wound healing. Vitamin C is also an important antioxidant that helps protect the arteries. ➜ Go red by: Slicing raw peppers and serving them in a whole wheat pita with hummus; roasting and adding them to sandwiches and salads; or sautéing them into a stir-fry.

cHIlI PePPers These spicy kickers contain capsaicin, a compound that may improve digestion. They also offer a good dose of vitamins A and C. ➜ Go red by: Sprinkling dried chilies and a twist of lime on Mexican dishes; chopping fresh jalapeños into salsa; or cooking peppers in a steaming pot of soup or chili.

straWBerrIes These berries pack more than 150 percent of your required immune-boosting vitamin C for the day. ➜ Go red by: Blending frozen straw-berries (make sure there’s no added sugar) into smoothies; serving them on sandwiches with peanut butter; topping a spinach salad with a touch of their sweetness; adding them to whole grain breakfast cereal or a mixed fruit salad; or using them in a mixed berry cobbler.

Way to go red

Have you heard of the american Heart

association’s Go red for Women campaign? each February, women around

the country put on red dresses to promote heart

disease awareness. But there’s no reason to stop

with your wardrobe.

the nutritiouS, deliciouS

FooD FaCTS from red fruits and veggies to brand-name products, search our nutrition facts database to learn the nutritional value of common foods. Visit our Health library at www.lomalindahealth.org and click on “nutrition & General Wellness.”

6 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

jan/Feb 2016

For more information on all classes and programs, call

1-877-LLUMC-4U.

7

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SUpport groUpS CaRe PaRTneR SUPPoRT GRoUPcall 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 GRoUPfirst 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 GRoUPfourth 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, post-transplant, and assist device patients and their families.

HoPeFUL joURneyPlease 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 GRoUPthird thursday of each month, 5 to 6 p.m.

MenDeD HeaRTSfourth 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 GRoUPBiweekly. call for dates and times.

woMen’S CanCeR SUPPoRT GRoUPtuesdays, 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 CLaSSeScall for dates and times.Cooking demonstrations for cancer patients, their families and employees of Loma Linda.

CaRDiaC anD PULMonaRy ReHaBiLiTaTionCovered 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 DieTLose weight with the healthiest diet on the planet!

Lean CHoiCeSonce a week. call for dates and times. 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 CLaSScall 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 TaLkSsecond thursday of each month, noon cancer center conference room, schuman Pavilion level aInformation for cancer patients and interested parties on nutrition as part of risk reduction, healthy foods, weight management and more.

THe PoweR oF CHoiCe FoR HeaLTH, weLL-BeinG anD LonGeviTycall for dates and times.Learn how choices play a role in health.

PRenaTaL CLaSSsecond 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 MeeTinGsecond thursday of each month, 6:30 to 8:30 p.m.

FRee weiGHT-LoSS SURGeRy SeMinaRSfor dates and registration, visit www.lomalindaweightloss.org.

BeHavioraL MediCine Center

CHRoniC Pain anD MeDiCaTion DePenDenCy PRoGRaMA 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 evaLUaTionSAn in-depth evaluation of your health and wellness followed by targeted interventions.

inTeRnaTionaL TRaveL CLiniCWednesdays Walk-in, 1:30 to 4 p.m.International travel vaccinations.

weiGHT oRienTaTionReview several treatment options for weight loss.

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Way to go red

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PAIDLoma Linda University

Medical Center

Loma Linda University Medical Center11234 Anderson St.Loma Linda, CA 92354-2804

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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. © 2016. all rights reserved. Printed in the U.S.a.

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dr. richard Hart President Loma Linda University Health

rachelle BussellSenior vice President of advancement

Heather Valentineeditor-in-Chief

shaina shiehManaging editor

Do You NeeD aN aNNual CheCkup?while many medical organizations are emphasizing preventive care rather than annual physicals, a review in the Annals of Internal Medicine says that a yearly checkup can ease patients’ worries. and some experts feel that annual visits help cement the doctor-patient relationship. These exams also may encourage valuable preventive measures.

aRe yoU dUe FoR a sCReening? to discuss your screening schedule, make an appointment with one of our primary care physicians by calling 1-877-LLUMC-4U.

talk WItH your doctorYou and your doctor can decide whether you need an annual physical. In the meantime, be sure to put these screenings and preventive measures on your calendar:

■ mammography. After you turn age 40, consider getting a mammography every one to two years.

■ Pap test. Women ages 21 to 65 should get a Pap test once every three years. Women ages 30 to 65 years may choose to instead have a Pap test once every five years, along with a human papillomavirus (HPV) test. Talk with your doctor about the schedule that is best for you.

■ cholesterol. Consider having your cholesterol checked regularly after you turn age 20.

■ diabetes. Get tested for diabetes if you have high blood pressure or high cholesterol or are older than age 45.

■ osteoporosis. Women should get periodic bone mineral density tests after 65 years of age or earlier if other risk factors are present.

■ thyroid test. Discuss symptoms of fatigue, hair loss or skin changes with your doctor as you may need thyroid disease screening.

■ colorectal cancer screening. Start periodic testing for this disease at age 50, or earlier if it runs in your family.

■ testicular/prostate cancer screening. Your doctor can explain what symptoms to watch for to take preventive measures. Problems with urination or testicular lumps are

a couple of key symptoms that need to be discussed. ■ Immunizations: Talk with your doctor about what

immunizations are needed. These adult shots may include: tetanus with pertussis (Tdap), flu, meningitis, pneumonia (PCV13/PPSV23), shingles, hepatitis B, and/or HPV protection (Gardisil 9).

■ smoking: Stop smoking. However, smokers or people with heavy smoking histories older than 55 may need an annual CT (computed tomography) scan.

■ alcohol/depression: Questionnaires during a physical can help screen and direct treatment as needed.

■ Blood pressure: Annual checks should yield a blood pressure below 140/90 in most cases.

■ Weight: Your doctor can help you with tips to maintain an ideal weight range.

■ Ideal PreVentIon: Eat a healthy plant-based diet; exercise at least 30 minutes a day, five times a week; and develop your purpose in life. These three tips are the best preventive steps you can take. Your doctor can help advise you in these areas.