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

Your Body On AnxietyAnxiety activates your body’s stress response. When you feel anxious, nearly all the cells, tis-sues and organs in your body go into overdrive, which can cause several different physical reactions including:

• Trembling

• Churning stomach, nausea and or diarrhea

• Headache

• Backache

• Heart palpitations

• Numbness or "pins and needles" in arms, hands or legs

• Sweating/flushing

• Irritability

• Muscle tension

• Trouble falling or staying asleep

Chronic (long-term) anxiety can ultimately damage your body over time. If your anxiety is causing adverse physical reactions, seek the help of a health care professional.

Anxiety is an uneasy feeling that something may harm you or a loved one. Occasional feelings of anxiety are normal. In fact, everyone will deal with anxiety at one point or another. But sometimes anxiety can linger and get in the way of good health—and that’s why it’s important to know the difference between normal and abnormal anxiety.

ABNORMAL ANXIETY

Is itNormal Anxiety

Or A

Disorder?You may be dealing with excessive anxiety, or perhaps something more serious like an anxiety disorder if you experience any of the following:

• Irrational fears. Intense, irrational fears triggered by things that pose little or no real danger, such as heights, dogs or spiders.

• Excessive worry and self-consciousness in everyday situations. For those with abnormal anxiety, fears and worries can cause so much distress that they interfere with daily life.

• Regular flashbacks of stressful events, nightmares and/or insomnia.

• Feelings of hopelessness or depression or substance abuse.

• Persistent, upsetting thoughts or compulsions. You may constantly fear the worst or perform a certain task repeatedly, like hand washing, counting, checking or cleaning.

If you are troubled by anxiety, or if any of these items apply to you, see your family doctor immediately. He or she can check for any underlying physical illness or a related condition. With proper care (which can include medication and talk therapy), most people with anxiety disorders can lead normal, fulfilling lives.

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

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

Nutrition .................................... 3

Dealing With Chronic Pain .......................4-5

Physical Activity .................. 6

Healthy Lifestyles .............. 7

VOL. 14 | NO. 8 OCTOBER 2012

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

PreparationIn a pan, sear beef or turkey. Add beans and rest of ingredients to a cooking pot and simmer 1 hour, covered. Remove lid and simmer 2 hours more. Remove from heat and let stand to thicken. If too thick, add a little water.

Ingredients1 1/2 lbs. extra-lean ground beef or turkey

1 20-oz. can chili beans

1 8-oz. can no-salt tomato sauce

1 Tbsp. ground cumin

3 tsp. chili powder

1/2 tsp. sugar or Splenda Granular

1 1/2 Tbsp. lemon juice

2 tsp. garlic salt

1/2 cup chopped onions

1 20-oz. can no-salt diced tomatoes

2 cups water

Ingredients2 large sweet potatoes, washed and peeled

Salt to taste (optional)Oil cooking sprayParchment paper

PreparationPreheat oven to 4000. Cut potatoes length-wise into finger-like pieces or use a french fry cutter. Line a baking sheet with parchment paper and lightly spray with cooking oil. Arrange potatoes in a single layer, not touching. Lightly spray potatoes with cooking oil. Sprinkle with salt. Bake until golden brown, about 25 minutes. Turn once and adjust baking time as the potatoes brown.

Number Of Servings: 2

NutritionServings: 1 ( 1/2 of recipe), Calories 136, Calories From Fat 3, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 17mg, Total Carbohydrate 32g, Dietary Fiber 4g, Sugars 7g, Protein 2g

Sweet Potato Fries, a.k.a. "Sweeties"

Chili

CHILI

Number of Servings: 6

Nutritional AnalysisServings: 1 (1/6 of recipe), Calories 404, Calories From Fat 165, Total Fat 15g, Saturated Fat 6g, Cholesterol 69mg, Sodium 1,149mg, Total Carbohydrate 23g, Dietary Fiber 7g, Sugars 11g, Protein 28g

HEALTHy RECiPEs

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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.

How To Pick

Chili Protein

How Much Protein Is Too Much?

Protein is essential to your health, providing your body with the fuel it needs to carry out vital functions. Protein can be found in a wide array of foods, but it’s important to choose your protein wisely, as too much of certain proteins like red or fried meat can damage your health.

Here are five tips to help you harness the healthy power of protein:

1. Eat plant protein. Plant proteins are naturally low in saturated fat and high in fiber. Beans (such as kidney, pinto, black, red), peas (split peas, chickpeas, hummus), and soy products (tofu, veggie burgers) are all great options. Nuts and seeds are another excellent option—just be sure you don’t eat more than a handful a day, as most nuts and seeds are high in fat.

2. Choose lean or low-fat meat. Opt for meats and poultry that are at least 90 percent lean. Also be sure to trim or drain fat from meat and remove poultry skin.

3. Limit fatty red meats for special occasions. The Harvard School of Public Health notes that consuming more than 18 ounces of red meat per week may increase your risk for colon cancer.

4. Eat seafood every week. Seafood like shellfish, salmon and trout are excellent sources of protein. If you like seafood, eat it twice a week in place of meat or poultry. Select from a variety of seafood, such as shrimp, salmon, trout and herring.

5. Check the Nutrition Facts label. If you’re eating processed food or canned beans or meat, check the nutrition label and keep a special eye on sodium. Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day, or 1,500 mg if you're age 51 or older.

The Right

• ½ ounce nuts or seeds

• 1 tablespoon of peanut butter

Most Americans eat enough protein—in fact, many eat more than they need. Here are some guidelines to help you maintain protein portion control.

Most adults need five to seven ounces of protein a day. One ounce of protein can be found in each of the following servings:

• 1 ounce of lean meat, poultry or seafood

• 1 egg

• ¼ cup cooked beans or peas

Keep in mind that one ounce of meat or poultry is a very small serving size. To give you reference, a three-ounce

serving of meat, poultry or fish is about the size of a deck of playing cards.

NUTRiTiON

PAGE 3

When The

HurtWon't HealDealing With Chronic Pain

We’ve all experienced body pain—from skinned knees to sore muscles to the common headache. Fortunately, most pain is minor and goes away quickly. But in some cases, when pain develops slowly or persists for months or even years, then it’s called chronic pain.

Chronic pain is a very serious health concern that affects millions of Americans. Just a few of the diseases associated with chronic pain include arthritis, nerve damage, cancer, fibromyalgia, carpal tunnel syndrome, and

coronary artery disease. These persistent pains can severely limit your ability to move around and perform day-to-day tasks. Chronic pain can

even lead to depression and anxiety—after all, it’s hard to be upbeat and positive when the pain just won’t go away.

Know Pain, Find GainChronic pain is often tricky to treat because the pain can persist for reasons that are not clear. In these cases, pain does not respond well to medications or treatments. Identifying the root cause of the pain can help tremendously.

If you have chronic pain, answering the following questions with as much detail as you can help you and your health care provider

determine the exact cause of your pain:

• When did the pain start? Was there an event that occurred or did it happen out of the blue?

• How long has the pain persisted?

• What type of pain are you experiencing and where does it reside? Is it a burning, aching, sharp or throbbing pain? Does it stay in one area or move throughout your body?

• What’s your pain level on a scale of 1 to 10? What activities can you still do? Which ones cause you trouble?

• What makes the pain better?

• What makes it worse?

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The symptoms of chronic pain include:

• Pain that does not go away as expected after an illness or injury.

• Pain that may be described as shooting, burning, aching or electrical.

• Body discomfort, soreness, tightness or stiffness.

Won't HealDealing With Chronic Pain

The first step in addressing chronic pain is to find a physician or health care professional who can accurately diagnose your condition and work with you to lessen your pain. Answering these questions can prove very helpful as you work with your doctor through diagnosis and treatment.

Treatments For Chronic PainThe complexities of chronic pain can make it difficult to treat. Experts agree that comprehensive care, which can include medications, exercise, psychological therapy, massage, physical therapy, and complementary treatments, is essential.

Many of today’s medications for chronic pain include aspirin, ibuprofen and even anti-depressants. Although these drugs can help relieve pain, the most effective medications for severe pain are opioids, such as Oxycontin and morphine. However, both

doctors and patients tend to fear these drugs because it’s very easy to become addicted and dependent on them. If you are prescribed an opiod, make sure you discuss duration, the risk of dependency and all other possible side effects with your doctor.

Many researchers and health care providers are looking for approaches beyond medications. For example, research has shown that patients with chronic low-back pain might benefit from acupuncture, massage therapy, yoga or cognitive-behavioral therapy (a type of talk therapy). Some research even indicates that something as simple as going out and doing things that are rewarding and that you enjoy can help address and alleviate pain. So, go to dinner with a friend, go for a walk in a beautiful garden or listen to your favorite music and relax. That’s a prescription that’s fun and painless to try!

Regardless of the type of pain you’re experiencing, you can’t go wrong by following this tried and true advice:

• Maintain a healthy weight. Extra weight can slow healing and make some pain worse, especially in the back, knees, hips and feet.

• Exercise 30 minutes a day. Exercise keeps your body strong and healthy. Try to take a brisk walk every day. if you’re in a lot of pain, ask your doctor what

type of exercise is safe for you to perform.

•Get 7 to 9 hours of sleep every night. it will improve healing and your mood.

• seek support. Whether it’s an online community or in-person support group, talking with others about how they deal with pain can help provide insight and stress relief.

Tips For Pain Relief

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The Benefits Of stretchingYour ability to reach down and pick up something from

the floor, reaching out to grasp your driving wheel or reaching up to grab a box from a grocery store shelf are all

examples of your physical ability to stretch.

The Power Of StretchingAlthough studies about the benefits of stretching are mixed, stretching

may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Stretching has several

additional benefits, including:

Improve Your Flexibility, Enhance Your HealthThe goal of stretching is simple: to increase and improve your flexibility, stability and mobility to the

major joints of your body. The most common form of stretching that will help improve your reach is called a static stretch. Static stretching involves reaching or extending a muscle or muscle group to a point

of tension (or its furthest point) and holding for a period of time, usually 15 to 30 seconds. A good example of this type of stretching is a standing or sitting toe touch.

Static stretching is primarily used to elongate your muscles to increase flexibility and range of motion, but it can also help promote relaxation and decrease stress. The latest research demonstrates that the best time to perform static stretching movements is after physical activity or sporting events. This increases blood circulation and delivers much needed oxygen and nutrients to sore muscles—as well as increasing flexibility and range of motion of muscles and joints.

ReachFor YourHealth

• Increasing blood circulation• Sending needed nutrients and

removing waste products to and from cells

• Increasing joint mobility

Keep the following tips in mind to stretch safely:

Don't stretch cold muscles. You may hurt yourself if you don’t warm up first. Before stretching, take a light, five to 10-minute walk or jog. You can also wait to stretch until you are completely done exercising.

Don't bounce. If you make a bouncing movement as you stretch, it could cause small tears in your muscles, which

actually causes your muscles to tighten. This could ultimately make you less flexible and more prone to pain. Hold each stretch steady for about 15 to 30 seconds.

Don't make it painful. Stretch until you feel tension, but don’t aim for pain. If it hurts, you've pushed too far. Back off to the point where you don't feel pain, then hold the stretch.

• Improving body posture and symmetry• Decreasing pain• Minimizing muscular soreness after

physical activity/exercise• Assisting in decreasing stress

If you have

any health concerns,

be sure to talk to

your doctor about

the best stretches

for you.

The Don'ts Of Stretching: Safe Stretching Tips

PHysiCAL ACTiViTy

PAGE 6

Into ThePower Of

Antioxidantsite

In Praise of Pumpkin Seeds!Pumpkin seeds are a stand-out power food. Enjoy a handful for a quick and easy kick of protein, an all-star lineup of several key minerals including: immune-boosting zinc, heart-happy monounsaturated fats, and one of nature’s richest sources of cholesterol-lowering phytosterols. In addition to fresh pumpkin seeds, you can buy packaged pumpkin seeds at most grocery stores. Look in the nut or cereal aisle.

As we head into the peak cold and flu months, it’s especially important that you focus on your diet. By doing so, you can actually help keep these nasty bugs at bay. In fact, experts say that consuming a diet rich in fruits and vegetables can help you fight off infections. That’s because most fruits and veggies are loaded with immune-boosting antioxidants.

Antioxidants are substances that protect the cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, and the normal aging process. Free radicals can also interfere with your immune system. So, fighting off damage with antioxidants helps keep your immune system strong.

Examples of antioxidants include beta-carotene, lycopene, and vitamins A, C and E.

Here’s a list of common foods that contain these antioxidants.

• Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin and mangos. Fall is a great time to load up on these delicious antioxidants!

• Lycopene is found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit and blood oranges. Processed tomatoes, such as tomato sauce is another great source of lycopene.

• Vitamin A is found in sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.

• Vitamin C can be found in high abundance in many fruits and vegetables, especially citric foods like oranges and grapefruit.

• Vitamin E is found in mangos, almonds and broccoli.

Keep in mind that this list is not inclusive, but it will give you a good starting point. Bite into the fruits and veggies that pack a powerful antioxidant punch—and stay healthy!

To get the biggest benefits of antioxidants, eat your fruit and veggies raw or lightly steamed; don't overcook or boil.

Quick Tip

HEALTHy LiFEsTyLEs

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A Publication Of The Wellness

Council Of America

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

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. ©2012 Wellness Council of America, 17002 Marcy Street, Suite 140, Omaha, NE 68118; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367. Additional Sources: NIH News In Health; CDC.gov. Executive Editor: David Hunnicutt, PhD; Vice President of Operations: Brittanie Leffelman; Director of Marketing: William M. Kizer, Jr.; Director of Communications: Madeline Jahn; Multimedia Designer: Adam Paige; Creative Project Manager: Graden Hudson; Graphic Designer: Brittany Stohl; Contributing Editor: Carie Maguire. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

Breast Cancer:When & How To Get ScreenedOctober is National Breast Cancer Awareness month, so now is a great time to learn about how and when you should get screened.

A mammogram is an X-ray of the breast, and it is the best test doctors have to find breast cancer early—sometimes up to three years before it can be felt. Having regular mammograms can lower the risk of dying from breast cancer.

If you are age 50 to 74 years, be sure to have a mammogram every two years. If you are age 40–49 years or if you have a family history of breast cancer, talk to your doctor about when and how often you should have a mammogram.

You can get screened for breast cancer at a clinic, hospital or doctor's office. Most health insurance companies pay for the cost of breast cancer screening tests.

Recognize The Symptoms Of Breast Cancer When breast cancer forms, signs and symptoms usually do not immediately occur (that's why regular mammogram screening is so important). As the cancer grows, however, symptoms such as the following may appear:

• A lump in the breast or armpit.

• Irritation or dimpling of breast skin.

• Redness or flaky skin in the nipple area or the breast.

• Nipple discharge other than breast milk, including blood.

• Any change in the size or the shape of the breast.

• Pain in any area of the breast.

See your doctor if you experience any of these symptoms.

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