indication that you have over-
stressed your joints.
4. Don't be static. Changing
positions regularly will
decrease the stiffness in your
muscles and joints.
5. Forget the weekend war-
rior. Don't engage in activities
your body for which your
body isn't prepared. Start new
activities slowly and safely until
you know how your body will
react to them. This will reduce
the chance of injury.
6. Wear proper safety equip-
ment. Don't leave helmets
and wrist pads at home. Make
sure you get safety gear that is
comfortable and fits
appropriately.
7. Ask for help. Don't try to do
a job that is too big for you to
handle. Get another pair of
hands to help out.
Source: http://www.arthritis.org/protect-your
-joints.php
May is National Arthritis Month, here
are some ways to be aware and help
yourself!
Osteoarthritis (OA) is
the most common form
of arthritis, with nearly
27 million Americans
living with it today. No
longer considered just a
consequence of aging,
researchers now have
several candidates when
looking for a cause:
musculoskeletal defects, genetic de-
fects, obesity, or injury and overuse.
While you may not be able to control
a genetic trait or knock knees, there
are some definite actions you can
take to protect your joints and help
prevent OA.
1. Maintain your ideal body
weight. The more you weigh,
the more stress you are putting
on your joints, especially your
hips, knees, back and feet.
2. Move your body. Exercise pro-
tects joints by strengthening the
muscles around them.
Strong muscles keep
your joints from
rubbing against one
another, wearing down
cartilage.
1. Stand up
straight. Good
posture protects the
joints in your neck,
back, hips and knees.
1. Use the big joints. When lifting
or carrying, use largest and
strongest joints and muscles. This
will help you avoid injury and
strain on your smaller joints.
2. Pace yourself. Alternate periods
of heavy activity with periods of
rest. Repetitive stress on joints
for long periods of time can
accelerate the wear and tear that
causes OA.
3. Listen to your body. If you are
in pain, don't ignore it. Pain after
activity or exercise can be an
10 Ways You Can Protect Your Joints
I N S I D E
T H I S I S S U E :
Summer Sun
Protection
2
Cycling
Safety
2
Plan a
Vegetable
Garden
3
Healthy Food
Shopping Dos
& Don’ts
3
3 Cheers for
Family FUN
4
Hormones or
No, Keep
Drinking Milk
4
The purpose of
Healthy Notes is to
keep you healthy and
informed about
health related issues.
Please note that in-
formation in this
publication, along
with other similar
materials, is meant
to complement the
advice of your
physician, not to
replace it. Before
making any major
changes in your
medications, diet or
exercise, consult your
physician.
Questions and
Comments regard-
ing Healthy Notes
are welcomed.
Please feel free to
contact Wellness
Coordinator,
Anna B. Herman
any time.
anher-
N O R T H E R N M I C H I G A N U N I V E R S I T Y
M A Y 2 0 0 8 V O L U M E V I I I , I S S U E 9
Healthy Notes
I would like to take this opportunity to say thank you to everyone this year for your support and participation in the wellness programs here at NMU. It has truly been my
pleasure this past year to serve as the Wellness Coordinator and have the opportu-nity to work directly with the faculty and staff. I have
enjoyed helping support a healthy working environment and hope that you all will continue to use the information and advice I have provided throughout the
coming years. I would like to wish everyone a safe and happy summer! We all really know that
summer is the best time here in the UP and something I will truly miss! Thank You, Best Wishes and Good Luck NMU ! GO WILDCATS!
Anna B. Herman GA Wellness Coordinator 2007-2008
“Say ya to da UP, EH!”
P A G E 2
Cycling Safety
Summer Sun Protection With the longer warmer days of spring and
summer around the corner, many people
increase their exposure to the sun,
increasing the risk of sunburn and sun-
related damage to the skin.
Consider a few alarming facts
related to the dangers of ultraviolet
(U.V.) light exposure this summer:
U.V. radiation is the most
important environmental factor in the
development of skin cancer.
More than 1 million cases of
basal cell or squamous cell cancer will
be diagnosed annually.
One blistering sunburn can double a
child's lifetime risk of
developing skin cancer.
Concrete, sand, water, and snow
reflect 85% to 90% of the sun's UV rays
which can cause sun injury, even with-
out direct sun exposure. You can
sunburn even on a cloudy day.
In the summer at mid-day, sunburn of
unprotected skin can occur with as
little as 30 minutes of exposure.
Preventing sunburn and skin damage.
Skin cancer and sunburn are largely
preventable problems when sun protective
practices and behaviors are consistently
applied and utilized.
The American Cancer Society has offered
the following recommendations to avoid
sunburn and reduce the risk of skin cancer:
When possible, avoid outdoor activities
during the hours between 10 AM and 4 PM,
when the sun's rays are the strongest.
Always wear a broad-spectrum
(protection against both UVA and UVB)
sunscreen with a Sun Protection Factor
(SPF) of 15 or higher.
Be sure to reapply sunscreen frequently,
especially after swimming, perspiring heavily or
drying off with a towel.
Wear a hat with a 4-inch brim all around
because it protects areas often exposed to the
sun, such as the neck, ears, eyes, forehead,
nose and scalp.
Wear clothing to protect as much skin as
possible. Long-sleeved shirts, long pants, or
long skirts are the most protective. Dark
colors provide more protection
than light colors by preventing
more UV rays from reaching your
skin. A tightly woven fabric
provides greater protection than
loosely woven fabric.
To protect your eyes from
sun damage, wear sunglasses that
block 99 to 100 percent of UVA
and UVB radiation.
Consider wearing cosmetics
and lip
protectors with an SPF of at least 15 to protect
your skin year-round.
Swimmers should remember to regularly
reapply sunscreen. UV rays reflect off water
and sand, increasing the intensity of UV
radiation and making sun protection especially
important.
Some medications, such as antibiotics, can
increase your skin's sensitivity to the sun. Ask
your doctor or pharmacist about the medicines
you take and learn more about extra
precautions.
Children need extra protection from the
sun. One or two blistering sunburns before the
age of 18 dramatically increases the risk of skin
cancer. Encourage children to play in the shade,
wear protective clothing, and apply sunscreen
regularly.
Treatment of mild to moderate
sunburn.
Despite your best preventive efforts,
should sunburn occur, home treatment
measures will provide some relief from a
mild to moderate sunburn. The sensation
of pain and heat usually lasts around 48
hours. An ibuprofen product (such as
Advil, Motrin, or Nuprin) started early
and continued for two days can reduce
discomfort. Take frequent cool baths and
apply cool moist cloths to
sunburned areas. Soothing
lotions, such as aloe vera,
or topical steroids, such as
1% hydrocortisone cream,
may help with sunburn
pain. Drink extra water to
replace the fluid lost into
the swelling of sunburned
skin. Peeling usually occurs
in about a week. Applying a
moisturizing cream to the peeling skin will
help with discomfort. Should blistering
occur, leave the blisters intact until they
burst. Then trim off the dead skin with
fine scissors and apply an antibiotic
ointment. Wash it off and reapply it twice
daily for three days. Many people make
the common mistake of applying petro-
leum jelly or other ointments to sunburn.
These serve only to contain the heat
associated with the sunburn and prolong
the discomfort. Also, avoid the use of first
aid creams or sprays that contain
benzocaine on burns because they can
cause an allergic rash. Seek medical
attention for severe sunburn, particularly
if associated with extensive blistering.
Source: www.edocamerica.com/healthtip/Archive/
eDocAmerica%20-%20Summer%20Sun%
Biking injuries send more than half a million Americans to emergency rooms and result in hundreds of deaths each year. Most serious bike accidents involve a collision with a motor vehicle. Know the factors that raise bike injury risk:
Age 16, and/or of male gender
Drug and alcohol use
Racing or doing stunts
Unsafe bike conditions
Not wearing a helmet
Not observing traffic laws
Most cycling deaths and disability result from head injuries. Scrapes, bruises, broken bones and overuse
With warm weather coming and longer days, get out and enjoy some biking!
What more could you want in a sport? Biking offers fun, travel, scenery and group support, as well as fitness gains. It helps you burn calories, strengthen muscles and im-prove heart health. And it’s relatively
easy on your joints. But when you get on your bike, don’t forget safety.
injuries are also common. Before you pedal, practice prevention: Wear protective gear. A properly fitted helmet is essential; it should sit level on your head (not tilted backward) with pads and straps adjusted for a snug fit. Also consider goggles, cycling shoes, gloves, shorts, bright or reflective clothing, a cushioned seat and handlebars.
Perform safety checks. Make sure
your bike fits your body, with
handlebars and seat adjusted
correctly. Keep your reflectors, lights
and bicycle in proper repair. Test
your brakes before every trip. Source: http://personalbest.com/2008/aug.htm
H E A L T H Y N O T E S
P A G E 3 V O L U M E V I I I , I S S U E 9
DO read nutrition labels. Tip: Any food called
“healthy” must contain at least 10 % of the Daily
Values per serving for several important nutrients,
(in addition to being low in trans fat, saturated fat,
sodium and cholesterol).
DON’T forget fibers finest. Load up on whole-
grain breads, rolls and cereals, as well as brown
rice and dried beans. When shopping, look for the
word “whole” at the top of the package ingredients
list.
DO pick the greenest. When buying salad
greens, select those deepest in color– dark greens
and reds. Why: The dark color means higher con-
centrations of antioxidant vitamins A, C and E, folic
acid, calcium, and other nutrients.
DON’T dismiss frozen produce. Some frozen
fruits and vegetables contain as many nutrients as
fresh produce– sometimes more. One study found
that frozen green beans had about twice the vita-
min C as fresh beans that sat on display and in a
refrigerator for nearly a week.
DO select “TV” dinners carefully. Choose
frozen meals that contain less than 10 grams of fat
and the least amount of sodium and cholesterol.
DON”T pass up pasta. It’s high in protein and
contains B vitamins and iron.
More DO’s: Avoid shopping on an empty stom-
ach; choose fruit “juices” instead of “drinks”; buy
skinless poultry; remember that a standard serving
of meat or fish should be the size of a deck of
cards. Source: Top Health, Health promotion and wellness newsletter , February
Planning a productive, fuss-free vegetable garden is a lot easier than you think. In fact, with a little careful planning you can create an easy-care garden that pro-vides you with armloads of delicious home-grown vegetables from spring till fall. To get you started, here are ten tips to keep in mind as your work. A personalized landscape planner can also help you start to get your garden designed. 1. Get maximum yields in a minimum amount of space by inter-planting quick-growing vegetables such as bunching onions with slower-growing crops such as broccoli and cauliflower. 2. Whenever possible, plant your crops in wide rows or bands instead of single file. Vegetables such as spinach, lettuce, green beans, peas and Swiss chard can all be grown in this manner for bigger harvests. 3. Sunshine is essential for healthy vegetables. Locate your garden where it will receive at least six hours of direct sunlight a
Plan a Vegetable Garden
Food for Thought Send your recipes to [email protected]!
Peanut Pork or Chicken Kabobs You can make this marinade in a snap in the food processor up to two days
before you use it. Use it on chicken, pork, or some of each. Kabobs can be served
as is or with this other great recipe Grilled Pineapple Chutney. Happy Grilling!
INGREDIENTS
3 tbsp. unsalted peanuts
1/4 cup soy sauce
3 tbsp. lemon juice
1 tbsp. olive oil
1 tbsp. ground coriander
1 tbsp. brown sugar
3/4 tsp. black pepper
1 garlic clove, minced
2 lbs. pork tenderloin or 6 boneless chicken
breast halves, trimmed and cut into 1- to 1 1/2-inch cubes 1 lemon cut into 8
wedges
DIRECTIONS
1. If you are using wooden skewers, soak them in water for at least 30 minutes.
Blend the peanuts, soy sauce, lemon juice, olive oil, ground coriander, brown
sugar, pepper, and garlic in a food processor. Add to a bowl with the cut-up pork
or chicken and toss to coat. Chill and marinate for 1 hour.
2. Push the meat onto one end of 8 skewers. Grill directly over medium coals for
5 to 8 minutes or until the meat is just cooked through. Serve with lemon wedges.
Source: http://jas.familyfun.go.com/recipefinder/display?id=15289
Healthy Food Shopping
Dos & Don’ts
theworldaccordingtoeggface.blogspot.com
day. If you have a partially shady location, you'll probably have more success with leaf crops such as lettuce and spinach than you will with sun
worshipers such as tomatoes and melons. 4. Healthy soil is the key to a successful vegetable garden. Improve your soil by adding generous amounts of rotted manure, sphagnum peat moss, compost, leaf mold or other organic matter. If your soil is primarily clay, you may want to add some sand to improve drainage. Till or spade all materials into the soil in the early spring or late fall. 5. Make gardening a joy, not a chore: Mulch your vegetables in the early summer. A thick mulch helps eliminate weeds, maintains important soil moisture and improves soil structure
as it rots. Good mulch materials include shredded bark, compost, cocoa bean hulls, straw and spoiled hay. Note: If you decide to use hay as a mulch, be sure there are no weed or grass seed heads mixed in. These seeds can easily germinate in your garden. 6. Grow vertically. Save space and increase yields by growing crops up and over a trellis or arbor. Pole beans, melons, cucumbers and gourds all thrive above ground, leaving more ground
space for other crops. 7. Get a jump on the growing season by using cloths, row covers and plant protectors to protect crops from early frosts. Even cold-sensitive vegetables such as tomatoes can be transplanted outdoors weeks before normal planting time. 8. Save water and minimize watering chores with a drip irrigation system. Drip irrigation provides water directly to where it does the most good: the root zones of your plants. Plus, if you install a timer on your faucet, your garden will get watered automatically, even when you're on vacation. 9. Get twice the harvests from a piece of ground by second-cropping. In our test gardens we always plant quick-growing spring vegetables such as lettuce and spinach together in the same bed. That way, when those crops are harvested, we can replace them with a summer crop of green beans or summer squash. 10. Don't overplant. Choose vegetables that you know you and your family will enjoy. That way you won't spend time and effort on growing crops you won't use. Concentrate on your favorites and enjoy yourself.
For more Gardening tips and easy vegetables to grow this summer, visit
The Spring Gardening Guide www.ivillage.com
The Local Scene Healthy Living in the NMU Community
Clipart Source: mqtcty.org Upcoming Events
For wonderful summer
activities visit:
http://www.marquette.org/
And
http://www.marquettecountry.org/
Get moving and Enjoy!
When Wal-Mart announced last week that its
private label milk would be produced exclu-
sively from cows that had been given no artifi-
cial growth hormones, it sparked nationwide
concern about how milk is produced and how
its production may affect your health.
Milk is a key source of calcium, a mineral
that's critical for helping prevent osteoporosis
and keeping teeth strong.
While scientific studies have proven inconclu-
sive, it's important to focus on what we do
know. Milk has nutrients that are essential to
your health, so whatever you do, don't stop
drinking it. Here's why:
1. You probably aren't getting enough
On average, American adults consume only
half of the three daily servings of milk recom-
mended by the Food Pyramid. According to
the U.S. Department of Agriculture, only 10
percent of women consume the three recom-mended servings.
2. Strong bones...and more Milk is a top
dietary source of calcium, a mineral that's
critical for helping prevent osteoporosis and
keeping teeth strong. Calcium and other nu-
trients in dairy also help keep your blood pres-
sure stable, have been linked to lowered levels
of LDL ("bad") cholesterol, reduced risk of
certain cancers, and even weight loss. For
more on what calcium can do for you, read the
full story.
3. You need calcium all
day Your body can absorb
only about 500 milligrams of
calcium at a time. That's
why it's best to obtain cal-
cium from a variety of foods
all day long. Milk and dairy
products, such as yogurt or
cheese, make it easy to get
small portions throughout
the day. (You can also obtain some calcium
from non-dairy sources.)
4. All milk is fortified with vitamins Forti-
fied milk is one of only a few dietary sources of vitamin D, a nutrient that helps your body bet-
ter absorb calcium and one of the nutrients
that women need most. A cup of milk contains
100 International Units (IU) of vitamin D, half
the amount currently recommended for adults
under age 50 and a quarter of the amount
needed for those age 51 to 70. Milk is also
fortified with vitamin A, a key nutrient for
vision and a healthy immune system.
What you should do: If you're under at 50,
you need 1,000 milligrams (mg) of calcium
daily. Those over 50 need
1,200 mg. Meeting this amount
is easy. Consume three of the
following (each contains 300
milligrams of calcium, a third of
your daily requirement):
• One cup of milk
• A cup of yogurt
• One-and-a-half ounces of
cheese (about six playing dice)
• You can choose from the list of Top 12
calcium-rich foods .
Finally, be sure to choose low-fat milk and
dairy products. Lowering your intake of satu-rated fat helps lower your risk of heart dis-
ease. Learn more about differences in milk
varieties to help you make smart choices. Source: http://www.cnn.com/2008/HEALTH/diet.fitness/04/15/cl.milk/
index.html
Fad-free advice: Hormones or no, keep drinking milk
“Yesterday’s the past and
tomorrow’s the future. Today
is a gift– which is why they
call it the present.”
~Bill Keane
Whether it’s just you and your significant other, or the kids are there
too, make some time for family fun! And
if its just you, friends are your family and
good for lots of fun!
Play Like Kids
Fly a Kite, draw a cartoon, build a
scrapbook or go to a ball game. Be sure
each family member has a chance to
choose activities, try new things and
explore hidden talents. The options are
endless, SO HAVE FUN!
Enjoy Fitness, family style
Leave the TV and get physical for a change. Take bike rides after dinner;
hike, skate or kayak together on the weekends. Be adventurous! The
best fitness activities are those you want to do often. Get pedometers
so you can all track your steps. Big bonus for kids: An active childhood
opens up a lifetime of exercise and good health!
Meet for Dinner
Children welcome ways to connect with their families for fun and sup-
port. Sharing meals and conversation daily tells people you care and you
want to stay connected. Keep meals simple so young ones can help out.
Turn off all distractions and just enjoy one another.
REMEMBER: Everyone needs recess.
Fitting in quality family time is vital to a happy household. Take regular
breaks from work and school to have some fun together!
Source: Personal Best, August 2008 Calendar
3 Cheers for Family FUN