“Life Is a Journey. Have Some Fun.” H OPE H e a lth L e t t er Volume 36 • Number 8 • August 2016 ® Learn more about adding variety to all aspects of your life. TheWhole You: Physical Health MD, DO – What’s the difference? Take a look at the letters behind your doctor’s name. Are they MD or DO? What do they mean? Pg. 4 TheWhole You: Emotional/Mental Health Getting along with others, even if they aren’t like you. Just because the people whom you come across in your daily life may be different from you doesn’t mean you can’t have relationships with them. Pg. 5 Fiscal Fitness: Answer these 7 questions before you invest. Financial experts typically recommend investing in various places. Don’t go into investments blindly, though. Pg. 6 Phubbing can really ruin the mood. Are you guilty of this relationship-wrecking habit? Find out. Pg. 7 Get Moving: Keep workouts from stalling out. To prevent exercise fitness efforts from fading, try mixing up your routine. Pg. 3 Outer AisleFresh: Eating rainbow style. Fruits and vegetables of various colors not only make for a colorful plate, but also provide you with a broad range of nutrients. Pg. 2 What’sTrendingNow: StockYourToolBox: Don’t miss our favorite PDF, “Back-to-School Backpack Tip Sheet”… plus more resources like this at Aug.HopeHealth.com. Pg. 8 Plus... ” “ Life wants you to touch, taste and see the grandeur of the world’s unfathomable variety. — Bryant McGill, Simple Reminders: Inspiration for Living Your Best Life Embrace Diversity Variety is the spice of life, right? Being different, trying new things, and accepting and appreciating others’ uniqueness are all good. Discover how to embrace diversity in all areas of your life. 86648 08.16 Compliments of:
Transcript
“Life Is a Journey. Have Some Fun.”HOPEHealth Letter
V o l u m e 3 6 • N u m b e r 8 • A u g u s t 2 0 1 6
®
Learn more about adding variety toall aspects of your life.
TheWholeYou: Physical HealthMD, DO – What’s the difference? Take a look at the letters behind your doctor’s name. Are they MD or DO?What do they mean? Pg. 4
TheWholeYou: Emotional/Mental HealthGetting along with others, even if they aren’t like you.Just because the people whom you come across in yourdaily life may be different from you doesn’t mean youcan’t have relationships with them. Pg. 5
FiscalFitness:Answer these 7 questions before you invest. Financialexperts typically recommend investing in variousplaces. Don’t go into investments blindly, though. Pg. 6
Phubbing can really ruin the mood. Are you guilty ofthis relationship-wrecking habit? Find out. Pg. 7
GetMoving:Keep workouts from stalling out. To prevent exercise fitness efforts from fading, try mixing up your routine.Pg. 3
OuterAisleFresh:Eating rainbow style. Fruits and vegetables of variouscolors not only make for a colorful plate, but also provide you with a broad range of nutrients. Pg. 2
What’sTrendingNow:
StockYourToolBox: Don’t miss our favorite PDF, “Back-to-School Backpack Tip Sheet”… plus moreresources like this at Aug.HopeHealth.com. Pg. 8
Plus...
”“Life wants you to touch, taste and see the grandeur of the world’s unfathomable variety.
— Bryant McGill, Simple Reminders: Inspiration for Living Your Best Life
Embrace Diversity Variety is the spice of life, right? Being different, trying new things, and accepting and appreciating others’ uniqueness are all good. Discover how to embrace diversity in all areas of your life.
“Our minds are like our stomachs; they are whetted by the change of their food, and variety supplies both with fresh appetite.— Quintilian
Blueberry buying basicsLook for berries that arefirm, dry, plump, and smoothskinned. Size doesn’t indi-cate ripeness, but color does. Berries should be deep purple-blue to blue-black. Reddish blueberriesaren’t ripe and won’t ripenonce they’re picked. Formore on blueberries, go toAug.HopeHealth.com/blueberries.
Take the taste ofwater up a notchIf drinking water becomesboring, awaken your tastebuds with these H20 add-ins: a slice of lemon, lime,orange, or cucumber; asplash of unsweetened cranberry juice concen-trate; a few mint leaves; or a splash of unsweetened iced tea.
Embrace Diversity
Eating rainbow style Fruits and vegetables of various colors — red, green, yellow, blue, purple, white,and orange — not only make for a colorful plate of food, but also provide you with a broad range of nutrients. Creating a rainbow plate can be easy and fun.• Make a fruit salad with as many colors as you can. Think oranges, bananas, blueberries, strawberries, purple grapes, kiwifruit, and apples.
• Sauté a mix of vegeta-bles, such as carrots, corn, broccoli, and red onions.
• Combine both fruits and vegetables in a salad. A simple, tasty version could include spinach, dried cranberries, mandarin oranges, and red onions. Toss it with a splash of your favorite vinaigrette. Be sure to go light on the cheese, and use healthful oils, such as olive, canola, or sunflower.
For a list of fruits and vegetables by color, go toAug.HopeHealth.com/rainbow.
Source: Fruits & Veggies – More Matters
Combine blueberries a
nd concentrate in a foo
d processor or blender.
Blend until mixed and
liquefied. Pour into a 9 x
12-inch baking pan.
Cover and freeze for ab
out 2 hours. With a spo
on, break frozen mixtu
re
into pieces. Place mixt
ure pieces into a proce
ssor
or blender. Blend until
smooth but not
completely melted. Spo
on and press
into a loaf pan. Cover an
d freeze
until firm.
Serves 6. Per serving:
134 calories, 0 g fat, 0 m
g
cholesterol, 6 mg sodiu
m,
34 g carbohydrates, 1 g
protein
• 4 cups fresh or thawed, frozen blueberries • 6 oz. frozen apple-juice concentrateBLUEBERRY SORBET
Learn more about OuterAisleFresh: at Aug.HopeHealth.com
”“We are all bodybuilders,so build the house youwant to live in.— Rodney Page, The Resistance Revolution
Fall sports and young feet: What you need to knowIf your children plan to playfall sports, be sure they startthe season with new shoes.Like a car tire, old shoes canwear down, leading to anuneven bottom that couldcause the ankle to tiltbecause the foot can’t lieflat.This can result in sprains,strains, and other issues.Also,be sure to check for a goodfit with your child’s growingfeet. For more on ways to prevent ankle injuries inyoung athletes, go to Aug.HopeHealth.com/ankle.
Ready, set, cleanSet the timer (on your ovenor cell phone) for five or 10minutes. Then, see how muchhouse cleaning you can getdone in that time. You mightneed to run to the livingroom and then run to yourbedroom to put things away.Having a timer may motivateyou to get as much done in
the five or 10 minutes as possible. Get moving and get things done.
See page 8 —
See how you can link to Cool Tools & Resources to learn more about the topics in this issue!
StockYourToolBox:
Embrace Diversity
Keep workouts fromstalling out
Golf is a great pastime and excellent way to exercise. Nearly 25 million Americansgolf. If you’re one of them, before your next round, remember to take time forpregame exercises. Not only could they possibly help your score, they could keep you injury free by making your forearm muscles stronger and slowing your swing to reduce shock to the arm.
• Squeeze and release a tennis ball for five minutes to strengthen the muscles in your forearm.
• Do wrist curls with a light (3 - to 5-pound) dumbbell. Bring the dumb-bell down to your fingertips, lift it to your palm, and then finish by curling the weight to your wrist. Repeat 10 times on each arm.
For information on learning how to golf and finding places to play, go to Aug.HopeHealth.com/golf.Source: The American Academy of Orthopaedic Surgeons
To prevent exercise fitness efforts from fading, try adding variety to your routine.
Ways to switch up your workout:• Go for a walk or run one day, do aerobics the next day, and find something else, such as swimming or bicycling, to do the third day.
• Even within a particular exercise, you can change things. For example, if you like aerobics, maybe you do step aerobics one day and kick-boxing the next time.
• Up the intensity. If you walk, try adding a minute of jogging every five minutes. Or, come up with a new walking route that includes some hills.
• Vary whom you work out withor whether you work out alone.
If you’re into doing the same work-out every day and that works for you, that’s not a bad thing. Some people enjoy a consistent, predictable routine and don’t mind possibly hitting a training plateau.
On par to avoid golf injuries
Sources: University of Florida;American Council on Exercise
“Taking care of your mental and physicalhealth is just as important as any career move or responsibility.
— Mireille Guiliano
Nix the nail bitingThe nervous habit can lead to skin infections, more frequent viral infec-tions due to dirty fingers inyour mouth, and abnormal-looking nails. To keep frombiting your nails, keep themshort, use bitter nail polish,and squeeze a stress ballinstead.Also, be sure toaddress the underlying issuethat causes the nail-bitinghabit. Many times, peoplebite their nails because theyfeel stressed, bored, or anxious.
Leaves of three,beware of meProtect yourself against poison ivy by learning toidentify the pesky plant andwhat you should do if you’reexposed to it. For pictures of what poison ivy looks like, go to Aug.HopeHealth.com/poisonivy. If you come intocontact with poison ivy, wash your hands and bodythoroughly and within onehour after suspected expo-sure. Rinse with cold water.Hot water will open yourpores and let the oil in.Sources: National Institutes of Health;Centers for Disease Control and Prevention
MD, DO—What’s the difference?MD means the physician received a Doctor of Medicine degree, while a DO means he or she earned a Doctor of Osteopathic Medicine degree.
Each type has the same amount of schooling and training; however, they take a different approach to treatment.
• MDs tend to rely more on specialists for complex problem management.
• DOs specialize more in primary care, such as family medicine, general internal medicine, and pediatrics; and they tend to rely more on physical diagnosis.
Both MDs and DOs can be fully qualified to perform surgeries, provide childbirth services, and deliver other medical treatments and procedures.
Embrace Diversity
Take a look at the letters behind your doctor’s name.
A quick glance at kids’ eye healthChildren should get their eyes checked at birth, 6 months, before entering school, and thenperiodically throughout the school years (based on your eye doctor’s recommendation).In addition to regular checkups, take your child to an eye doctor right away if:
• Eyes are watery, red, and/or inflamed.
• Eyelids are red-rimmed, crusted, or swollen.
• Eyes don’t line up — one eye appears crossed or looks out.
• Your child rubs eyes frequently.
• Your child blinks frequently.
• Your child says things are blurry or hard to see.
• Your child closes or covers one eye.
• Your child tilts head or pushes head forward.
• Your child squints eyes or frowns frequently.
• Your child has trouble reading, doing other close-up work, or holds objects close to eyes to see.
• Your child says, “My eyes are itchy,”“My eyes are burning,” or “My eyes feelscratchy.”
• After doing close-up work, your child says “I feel dizzy,” “I have a headache,” or “I feel sick/nauseous.”
See how you can link to Cool Tools & Resources to learn more about the topics in this issue!
StockYourToolBox:
TheWholeYou:Emotional/Mental Health
Learn more about TheWholeYou: at Aug.HopeHealth.com
”“Diversity: the art ofthinking independentlytogether.
— Malcolm Forbes
Think like a championto become oneExpect to win — Whateveryou’re doing, believe you will succeed. Celebrate small victories —Build confidence by recog-nizing small wins. Think of life and work asgifts, not chores — Thismay help you commit to thetask and appreciate theprocess.Source: Jon Gordon, author of “The EnergyBus,” “Training Camp,” “The No ComplainingRule,” and “Soup: A Recipe to Nourish YourTeam and Culture.”
The joy of journaling Many people find regularlytaking time to write can berefreshing, giving you a time-out from daily life. Not surewhat to write about? Writeabout childhood memories,dreams you have, people you admire, or somethingfunny or heartwarming. For a writing-prompts page withideas for more journaling topics, go to Aug.HopeHealth.com/journaling.
Getting along with
others, even if they aren’t
like you
Just because your neighbors, co-workers, orothers you come across in your daily life maybe different from you doesn’t mean you can’thave relationships with them.
To build relationships with people from other cultures:• Consciously decide to create friendshipswith people from other cultures.
• Seek out situations where you will meet people of other cultures, such as an ethnic festival or market.
• Take a look at whether you have any biasesabout people from other cultures.
• Make an effort to ask people questionsabout their cultures, customs, and views in a respectful way.
• Research other people’s histories/back-grounds and cultures.
• Listen to people tell their personal stories.
• Pay attention to different communicationstyles and values.
• Stick up for people from different back-grounds if you see other people not treatingthem properly.
Source: Work Group for Community Health and Development at the University of Kansas
People come from various racial, ethnic, religious, and socioeconomic backgrounds. Embrace Diversity
There’s no right or wrong number of people to tell about mental illness. You should decide for yourself who needs to know. If you must tell others during a time when you’re unwell, first find the most supportive person in your life. This person can help you as you tell everyone else.
Otherwise, tell others during times when you’re feeling better. When you’re well, you’re likely in a calmer state and can better explain the condition and what you want/need from them (from understanding and encouraging words to help making appointments). Source: National Alliance on Mental Illness
Learn more about FiscalFitness: at Aug.HopeHealth.com
”
“Investing should bemore like watching paintdry or watching grassgrow. If you want excitement, take $800and go to Las Vegas.— Paul Samuelson
Are you financially unfaithful? Do you hide a bill or receiptfrom your partner? Keep asecret checking account orcredit card? Lie about debt?“Forget” to tell your partnerabout extra spending? If youhave committed any of thesedeceptive indiscretions, comeclean with your partner, workthrough the issues together,and make a financial freshstart. For a better idea of yourmoney behaviors and thoseof your spouse or partner,each of you may want to takethe LifeValues Quiz. Go toAug.HopeHealth.com/lifequiz.Source: National Endowment for
Financial Education
Figure out yourfinancial fitness levelDetermining where you rateon the financial health scalecan help you to determine ifyou need to make changes in what you spend and save.To get an idea of where youstand financially, go toAug.HopeHealth.com/financialfitness.
Source: National Endowment for Financial Education
Embrace Diversity
• Pay off credit-card and consumer debt before you retire.
• Try to pay off your entire mortgage or sell your current home and downsize.
• Don’t take on new debt just before or during retirement without a plan for how to pay it off.
• Think of the 10 years before retirement as your “debt-reduction decade.” Track spending, and pay bills on time.
• Build an emergency fund of at least three months of living expenses.Source: National Endowment for Financial Education
Retire debt before you retirefrom your job Set yourself up for less financial stress
during your Golden Years.
Answer these 7 questionsbefore you invest
1. Do I understand what I’m buying?
2. Is this a good price?
3. How much do I want the investment to earn and by when?
4. What’s my risk tolerance? Am I OK if the investment hits a rough time and doesn’t make money — and even loses money — for a while? Find out your risk tolerance by going to Aug.HopeHealth.com/risk.
5. What’s the outlook? What’s the future look like for the company/organization and its product?
6. Am I ready to hold the investment for a while? Can I wait five, 10, 15 years or more to cash in?
7. What are the fees, commissions, and other expenses to buy/manage the investment, and how will those costs affect how much I could potentially make?
Before choosing investments, ask yourself these key questions:
Financial experts typically recommend investing in various places — putting money into stocks,bonds, mutual funds, savings, real estate, etc. Don’t go into investments blindly, though.
See even more of What’sTrendingNow: at Aug.HopeHealth.com
Medical Editor: William Mayer, MD, MPH
Managing Editor: Jennifer Cronin
Medical Advisory Board: 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 • Margaret Spencer, MD
Wallace Wilkins, PhD
The information in this publication is meant to complementthe advice of your healthcare pro viders, not to replace it.Before making any major changes in your medications,
See how you can link to Cool Tools & Resources to learn more about the topics in this issue!
StockYourToolBox:
”— Stephen R. Covey
“Strength lies in differences,not in similarities.
Boredom busters tohelp parents surviveKids climbing the walls?Wondering how you’ll make itthrough until school starts ina few weeks or next month?Go to Aug.HopeHealth.com/boredfor an activity calendar cre-ator that kids can use to makea schedule of activities. Thecalendar creator includesmore than 100 activity ideas— from biking and swimmingto walking the dog and wash-ing the car.
Phubbing can really ruin the moodYou know something is a problem when it gets its own name. Phubbing (partner phone snubbing) involves spending too much time on a cellphone instead of interacting with a significant other while in his or her presence. According to a recent study, phubbing can really take its toll on your love life.
“When people perceived that their part-ners phubbed them, this created conflict and led to lower levels of reported rela-tionship satisfaction,” according to a study author. “These lower levels of relationship satisfaction led to lower levels of life satisfaction and, ultimately, higher levels of depression.”
To prevent phubbing, establish guidelines. Consider: • Placing phones face down on the table when eating together — whether at home or at a restaurant.
• Designating specific times when each of you may check your phones while in the other’s presence. For example, maybe it’s hourly and only for two minutes.
• Making the bedroom a phone-free zone. Source: Baylor University, news release, Sept. 29, 2015
Three meals a day? No way. ManyAmericans likely are grazing throughoutthe day, with chow-downs spread over 15hours or more, according to one study.Researchers found that:• Less than a quarter of daily calorie consumption occurred before noon.
• More than one-third occurred after 6 p.m.
A follow-up experiment showed that limitingeating to 10 hours a day resulted in weightloss.
“Basically this new study helps confirm whatwe already suspect,” one researcher wrote.“Eating sporadically and at all hours is justnot good for our health.”
Instead, the researchers recommend makingan effort to plan ahead for regularly sched-uled meals and to avoid eating after dinner.
StockYourToolBox:Your Source for Cool Tools & ResourcesCheck out Aug.HopeHealth.com for a ton of useful wellbeing information.In addition to the links included throughout the newsletter, here’s whatelse you can find online:
Go to Aug.HopeHealth.com to find these resources.
A Crossword Puzzle... to test how well you know the topics covered in this issue of thenewsletter.
Learn what to look for so your kiddosfind and use carriers that will fit theirneeds without causing harmful backstrain.
A Back-to-School Backpack Tip Sheet —
A Writing-Prompts Page — Get ideas for journaling topics if youshould suffer from writer’s block andnot know where to start.
“The secret of gettingahead is getting started.”
— Attributed to both Mark Twain and Agatha Christie
“The difference betweenyou and everyone else,
is everyone else. And that’s a lot, so you should
feel special.” — Jarod Kintz,
This Book is Not FOR SALE
“Why do they call it rushhour when nothing
moves?” — Robin Williams
“By all means let’s be open-minded, but not soopen-minded that our
brains drop out.” — Richard Dawkins
Aug. 1 – 7: Switch up your schedule. If you check your email when you arrive at work, do something else. Rearrange your office. Make calls first instead of emailing.
Aug. 8 – 14: Stop procrastinating for five minutes. Spend five minutes working on a task you’ve been putting off. Once started, you might find it’s not that bad. Even if it is, it will be easier to complete if you chip away at it for five minutes a day.
Aug. 15 – 21: Slow down to speed up. Consciously slow down, take time to think through things, finish one task completely before going to the next, and ignore incoming calls and emails temporarily if you’re in the middle of something. You may find your productivity increases.
Aug. 22 – 31: Weightlift for your soul. Force yourself to restate negativethoughts in positive ways. “This is too hard” becomes “I have all it takes to make it through.” Or, “This is a waste of time” becomes “What can I learn right now?”
YourHealthMatters:A one-month challenge to be happierand healthier at work You spend a majority of
your waking hours atwork. Make sure your
time there is as positiveas it can be. If you’re
looking for ways to improve your
attitude and productivity, here are a
few to try. Give eachidea a week to see if it
sticks and becomes partof your routine.
Sources: Brant Secunda and Mark Allen, authors of Fit Soul, Fit Body: 9 Keys to a Healthier,Happier You
