Myth 1: Festive celebrations mean weight gain. Only ifyou let them. See “Holiday feasting without packing onpounds” on page 8 for smart strategies to enjoy specialtreats without gaining weight.

Myth 2: The bigger and more expensive the present,the better. You don’t have to spend a bundle to showhow much you care about others. Often the most precious, memorable gifts are ones that cost nothing,

very little, or are handmade. It really can be “the thought that counts.”

Myth 3: It’s OK to let physical activity go into hibernation over

the holidays. Packed schedules and less-than-ideal weather conditions can

provide excuses for not exercising, but if you take even 15 minutes here and there to

get moving, your energy level and attitude might improve.

Myth 4: Family get-togethers are stressful. Have realistic

expectations, acceptindividuals for whomthey are (not all people are alike, even

if they come from the same clan), and avoid

negative talk (and, if needed,negative people).

holiday myths busted4 ’Tis the season, right? Ideally, yes, but that’s not always the case. Someunhealthful holiday traditions can bring about stress and depression. This year, give yourself a gift by busting these less-than-merry myths.

Woman doesn’t want to make weight issue

a family tradition!See page 7 for details.

Vol. 32 • No. 12 December 2012

Wellness Warriorsdeadline isDecember 14It is time to turn in your“proofs of participation” for the Fall 2012 WellnessWarriors Rewards Pro-gram. The deadline is Friday,December 14.

This program rewards employ-ees for their wellness activities.Employees receive points thatcan be redeemed for wellness-based goods. More than 1200rewards have been given outsince the program’s inception in Fall 2010.

Visit the SPC Wellness WarriorsRewards Program website formore information at www.spcollege.edu/wellness. The“proofs of participation” can be emailed to Steve Malla atmalla.steven@spcollege.eduor sent to him via interofficemail at Human ResourcesDepartment on the EpiCenterCampus.

187939 12.12

Wellness WorksSteve Malla, Wellness Coordinator • 727-341-3083 • malla.steven@spcollege.edu

www.spcollege.edu/wellness

OuterAisle Fresh

2

• 12 slices whole-wheat bread, cut i

nto 1-inch cube • 4 cups nonfat m

ilk • 1/2 cup sugar

• 3/4 cup egg whites • 1 tsp. vanilla •

1/4 tsp. salt • Chopped nuts, pureed berries,

bananas, or other topping Direct

ions: Coat inside of slow cooker

with non-stick spray.

Add bread cubes. In a large mixing bowl, whisk

milk, sugar, egg whites, vanilla, an

d salt.

Pour over bread cubes. Press bre

ad lightly with spatula to moisten completely. Cover.

Refrigerate for 4 hours. Remove from refrigerator. C

over. Cook on low-heat setting f

or

7 to 8 hours (or until a knife ins

erted in the center comes out clean). Coo

l for 30 minutes.

Serve in dishes. Add topping, if

desired. Serves 12. Per serving: 1

98 calories, 2.6 g fat

(0.5 g saturated fat), 1.8 mg cholesterol, 28

0 mg sodium, 36 g carbohydrates, 8 g protein

(nutritional information for basic r

ecipe; toppings not included)

Slow-cook French Toast – Make a

head, then go to bed

© HHI

For more on party planning,go to Dec.HopeHealth.com

Fast facts on slow cookingHere are some Crock-Pot® pointers:

Use less expensive, less tender, lean cuts ofmeat and poultry — such as pork and lambshoulder, chuck roast, beef brisket, and poultry legs. Slow cookers heat at lower temperatures — usually between 170° F and280° F. The low heat is ideal for less expen-sive, less tender cuts of meat. The long cooktime, combined with lower temperatures,helps to tenderize the meat and doesn’t cause meat to shrink as much. Skim fat from the cooking liquid when done.

Always thaw meat before putting it into aslow cooker.

Add more dried herbs toward the end ofcooking, because herbs may lose flavor while cooking.

Fill the slow-cooker bowl at least halfway —but never to the brim — for even cooking.

Leave about two inches of space between food and the lid for soups and stews.

Do Don’t

Planning tips for a successful holiday food eventThe day of the event:• Wash, trim, and cut fresh vegeta-bles on a clean cutting board.

• Make sure you have room inyour refrigerator for all food anddrinks. If you don’t have enoughspace, chill beverages in a coolerfilled with ice.

• Use a food thermometer tocheck the internal temperature of meat.

• After your event, divide leftoversinto smaller portions and store inshallow containers in the refrigera-tor within two hours. Label leftovercontainers with a “use by” date no more than four days after preparation.

Source: Partnership for Food Safety Education

Use fish and other seafood, which do not holdup well in slow cookers unless they are added in the last hour of cooking.

Use ground meat. It loses its texture andbecomes mushy through slow cooking.

Overdo it on spicy ingredients (such as chilipowder and garlic). Slow cooking increasesthe flavors of these seasonings.

Stir the pot. Meat and vegetables may break up.

Remove the lid while cooking (retaining thelid keeps the temperature consistent).

3

Get Moving

“If you demand your kids drop and do 20 push-ups, it will backfire,” explains Dr. Sejal Shaw, a pediatrician at Miami’s Children’s Hospital and creator of PowerPlay, a doctor-supervised teen weight-loss program.

Shaw, a mother of three, uses these tactics with her own children.

• Exercise while watching TV — Compete to come up with the most fun exercise during commercial breaks (try jumping rope with an invisible rope).

• Walk to see the holiday lights — Instead of piling in the car to drive throughthe neighborhood, walk. Make sure sidewalks are clear. Take along a flashlight if street lighting is inadequate.

• Create an indoor scavenger hunt — Depending on the children’s ages, develop a hunt that will get them moving around the house. Try “Safari Hide and Seek” — hide different animal toys, and have the children find them.

• Create a holiday tradition — Whether it’s a ski trip, a trek in the woods to cut a Christmas tree, or a visit to the outdoor skating rink, replace sedentary holiday traditions with more active ones.

Keeping kids off the couch Kids need to be active instead of loafing on the sofa during winter break. To encourage exercise, make it as fun as possible. It needs to feel like play.

If you’re searching for a workout buddy: • Check local sporting goods stores. Many have bulletin board postings or Website forums with others looking for exercise partners.Some stores also offer group workouts or organized training groups.

• Join a gym. You may meet people with the same interests and goals. If not, ask around.

• Hire a personal trainer who may have other clients looking for workout buddies.

Get to know each otherCreate a list of questions to ask a potential exercise partner. It’s not about finding anyone; it’s about finding the right partner with the same interests and goals. You want to enjoy working out together. If you dread an exercise session because of the company, you’ll be more likely to give it up.

Put a plan in placeDecide when and where you’ll meet, and your goals for each session. Create a plan, and print two copies.

Exercise PartnerWanted:Feel the burnEver wonder how many calories youburn doing an activity? Here’s a list of average calories burned per 30minutes of activity for a 155-poundperson.

Activity Calories Burned• Sleeping 23• Watching TV 28• Reading (sitting) 42• Standing in line 47• Computer work 51• Billiards 93• Cooking 93• Bowling 112• Grocery shopping (with a cart) 130

• Golfing (using a cart) 130

• Walking (17 min/mile) 149

• Operating a snow blower (walking) 167

• Golfing (carrying clubs) 205

• Shoveling snow (by hand) 223

• Ice skating 260• Basketball (playing a game) 298

• Hockey 298• Cross country skiing 298• Snowshoeing 298

Source: Harvard Heart Letter

TheWhole You

4 © HHI

PhysicalHealthFiguring out coughing fitsSuffering from a chronic cough? Here are common triggers and how you might find relief.

Allergies — May cause cough-inducing postnasal drip (mucus that runs down your throat from the back of your nose). Avoid allergens such as:

• Dust • Smoke • Mold • Pollen • Pets • Certain plants • Chemical fumes• Cleaning agents • Room deodorizers

Over-the-counter (OTC) medicines often relieve allergy symptoms, including a cough. Ask your doctor or pharmacist to help you select a medication.

Asthma — The only symptom for some people with mild asthma is a cough. A doctor can perform breathing tests to determine if you have asthma.

Heartburn — Stomach acid may back up into your throat.This acid reflux can cause heartburn or a cough.

Acid reflux is more common when lying down. Raise the head of your bed four inches. Also, avoid eating or drinking for a few hours before you lie down. Ask your doctor about OTC or prescription medicines to help reduce acid reflux by decreasing/neutralizing stomach acid.

Medicines — Tell your physician if you’re taking a medicine and have coughing issues.Your doctor may be able to prescribe an alternative medicine. Don’t stop taking a prescribed medicine without asking your doctor first.

Smoking — If you smoke, stop. Ask your doctor about a nicotine replacement product, a prescription medicine, or another treatment to help you stop smoking.

Source: familydoctor.org

Spread joy, not germsIf you’re planning a holiday party, keep your guests healthy:• Have hand sanitizer or sanitizingwipes available.

• Stock up on antibacterial handsoap and single-use, disposable handtowels in bathrooms.

• Don’t offer food or beverage froma communal bowl. You don’t wantguests dipping their cups into thepunch bowl or grabbing handfuls ofchips or nuts from a bowl. For theseitems, use separate utensils.

• Serve as much of the food as possible in individual containers.Use mini muffin papers, cupcakepapers, toothpicks, and skewers. Youwant to avoid having guests touch anyfood except what they intend to eat.

Germs are everywhere. Viruses last several hours on surfaces, while bacteria can last for weeks.

Traveling with diabetes• Check blood glucose (sugar)frequently; changing schedules canaffect levels.

• Pack more diabetes supplies thanyou expect to need, in case of traveldelays.

• Keep snacks and glucosegel/tablets with you should yourblood sugar drop.

• Always keep your medical insur-ance card and emergency phone numbers, including your doctor’s name and number, with you.

• Carry medical identification that indicates you have diabetes.

• Have syringes and insulin deliverysystems (including vials of insulin)clearly marked with the pharmaceuti-cal preprinted label that identifies themedications. Keep it in original phar-macy-labeled packaging.

Source: Centers for Disease Control and Prevention !Holiday air travel tip: You can get through airport security faster by traveling with unwrapped gifts.

5

TheWhole YouEmotionalHealth

Holiday present purchasing can bring out theshopaholic in many people, but how do youknow when your buying binge is a problem?

Is ‘shop-til-you-drop’a disease?Officially labeled compulsive buying disorder (CBD), excessive shopping is more than just a single spree. It’s an ongoing problem.

In one study, people with CBD reported:• Being preoccupied with shopping even before heading to the mall

• Having pre-purchase tension or anxiety

• Feeling a sense of relief after they bought an item

Individuals with CBD tend to shop alone, although some will shop with friends who share their shopping interest. CBD shopping can occur anywhere, from high fashion department stores and boutiques to consignment shops and garage sales.CBD is not limited to a specific economic class; income level has little to do with it.

If you suspect you may have CBD, consult a mental-health professional.

Source: “A Review of Compulsive Buying Disorder” by Donald W. Black, World Psychiatry. 2007 February; 6 (1): 14-18

Calling-in-sick etiquetteAs a general rule, you should proba-bly call in sick if you’re contagious,pose a possible danger to yourself or others, or you’ll be unproductiveat work.

If you’re simply sniffling, withoutaches or a fever (oral temperature of100° F or higher), you can probablygrab some tissues and hand sanitizer,and go on in.

When you do need to call in sick:

• Follow your company’s sick noti-fication protocol. If you are unsureof proper procedures, ask a supervi-sor now, before you get sick.

• Don’t have someone else call infor you. Do it yourself.

• Try to speak directly with yoursupervisor or the designated personyou’re supposed to contact.

• Call in before your scheduledarrival time so you don’t leave yoursupervisor and/or co-workers guess-ing why you’re not there. Set an alarmto make sure you call on time.

• Keep your explanation short and simple. If your child is the one who is sick, tell your supervisor that you won’t be in to work because of your child’s illness.

For ideas on how to cut back on buying too much, go to Dec.HopeHealth.com

”

“As you grow older, you will discover that you have two hands,

one for helping yourself, the other for helping others.

— Audrey Hepburn

Fiscal Fitness

© HHI6

Understanding the particulars of plastic presents• Limits on expiration dates. The money is good for at least five years from the date the card is pur-chased. Any money added at a later date is also good for at least five years.

Cards given as a reward/rebate or as part of a promotion may have expirationdates. For example, a gift card from a store may have fees or an expiration date of one year. Find out the expiration dates or fees for these cards.

• Fees disclosed. Fees must be clearly shown on the card or its packaging. Some cards include an activation fee (typically ranging from $2.50 to $9.95).

• Limits on fees. Generally, fees can be charged if you haven’t used your card for at least one year.

• Replacement cards. If your card expires, you still may be able to use anymoney left on the card. You can request a replacement card at no charge. Check your card to see if expiration dates apply.

These rules don’t cover reloadable prepaid cards with a MasterCard®, Visa®, American Express®,or Discover® Card brand logo intended for use as a checking account substitute.

Source: Board of Governors of the Federal Reserve

What you

need to

knowabout

gift car ds

What you

need to

knowabout

gift car ds

How to pass the auto loan test• Shop for a loan before you shopfor a car. Make sure your credit reportis accurate. Then, ask your bank orcredit union and other lenders aboutloan options so you can negotiate for the best terms.

• Determine how much you canafford. It’s not just the final purchaseprice (sales price minus down paymentminus any rebates minus any trade-in).You also need to consider auto insur-ance, sales tax, possible annual proper-ty tax, licensing, and other items.

• Get the shortest-term loan possi-ble to reduce the amount you pay in interest. For instance, if you get a$25,000 loan at 7% interest for threeyears, your monthly payment will beabout $772. If you stretch the term tofive years, your monthly payment willbe about $495, but you increase theloan cost by more than $1,900.

Source: Federal Deposit Insurance Corporation (FDIC)

Credit unions 101For the most part, credit unions and banks work the same —both accept deposits, make loans, and are insured.

Unlike banks, credit unions are:

• Membership organizations — You become a member. You use your deposits to buy shares in the business.

• Non-profit organizations — Profits are distributed back to members. As a result, credit unions often charge lower fees than banks and pay higher interestrates on savings accounts, money-market accounts, interest checking accounts, and certificates of deposit.

Source: www.getrichslowly.orgFor more on understanding credit unions,go to Dec.HopeHealth.com

!Keep track of what you charge on a credit card

just as you do with a checking account to avoid a shock when you open the

monthly statement.

❝

❝

7

Issue Insight

Crossword Workout—

For the crossword puzzle answer key, go to Dec.HopeHealth.com

Get the rest of the story at: Dec.HopeHealth.com

Find out how well you know the health topics covered in this issue of the newsletter.

1

3

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5

2

4

8

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11

10

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12

Your Source for Cool Tools & Resources

Go to Dec.HopeHealth.com to find:• More information on party planning, tips on reducing shoppingsprees, understanding credit unions, and proper hand washing

• A link to a podcast on teaching kids about hand washing

• A link to the My TSA app — a tool for making it through airport security without problems that provides other Federal Aviation Administrationinformation as well

find us onFacebook

facebook.com/HopeHealthToolbox

A little less than two years ago, Melissa Dunn, now 34, decided it was time to dosomething about her weight. She had watched her dad battle weight issues hisentire life. She didn’t want to endure the same fate; but she knew that at 349 pounds, she was following in his footsteps unless she did something about it.

Woman doesn’t want to make weight issue a family tradition

Tool Box

DOWN1. Credit Unions are similar to ____.2. You should call in sick to work if you have a ____.4. A place where you can look for an exercise partner.5. Which can last longer — a virus or bacteria?8. Exercise for children needs to feel like ____.10. Wash your hands after using the ____.

ACROSS2. You have at least ____ years to

use a gift card.

3. What your eating schedule should be

6. Another name for glucose

7. A common allergy trigger

9. A small appliance used for slow cooking

11. What activity burns more calories —ice skating or basketball?

12. You should shop for this before shopping for a car

13. Alcohol is an appetite _____.

Or, scan this Quick-Response Code with your

smartphone to get there.

Wring your handsclean to keep healthyDecember is National Hand-washing Awareness Month. When should you wash your hands? Always err on the side of cautionand wash rather than not; but ifyou’re looking for a list of when you should, here you go:

• Before, during, and afterpreparing food

• Before eating food

• Before and after caring forsomeone who is sick

• Before and after treating a cut or wound

• After using the toilet

• After changing diapers or cleaning up a child who has used the toilet

• After blowing your nose, coughing, or sneezing

• After touching an animalor animal waste

• After handling pet foodor pet treats

• After touching garbage

Source: Centers for Disease Control and Prevention

For more on hand washing, go to Dec.HopeHealth.com

HealthLetter

Medical Editor: William Mayer, MD, MPH

• Managing Editor: Jennifer Cronin

Medical Advisory Board:

• Victor J. Barry, DDS • Renee Belfor, RD

• 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 • Lester R. Sauvage, MD

• Wallace Wilkins, PhD

For more information, visit HopeHealth.com

The information in this publication is meant to complement the advice of your health-care pro viders, not to replace it. Before making any major changes in your medications,

diet, or exercise, talk to your doctor.

© 2012 Hope Heart Institute, Seattle, WA

Institute Founder: Lester R. Sauvage, MD

Material may not be used without permission. To view or make comments on this publication, visit HopeHealth.com/comments.asp

For subscription information, or reprint permission, contact:

Hope Health, 350 East Michigan Avenue, Suite 225, Kalamazoo, MI 49007-3853 U.S.A.

Phone: (269) 343-0770 E-mail: info@HopeHealth.comWebsite: HopeHealth.com

Printed with soybean ink. Please recycle.

© HHI8

”

“

• Keep a regular eating schedule. Start with eating breakfast, which may prevent you from eating more throughout the day. If you starve yourself during the day because you’re waiting for that night’s party, you may be overly hungry when that plate of cookies comes around and overindulge.

• Focus on what you truly want — and what’s available for a limited time only. You can still enjoy holiday

treats, so long as you eat fewer “ordinary” ones. Ask yourself, “What are my favorite seasonal foods that I can only get now, and what are items I can get any time?”

Then, skip those you can find at any time.

• Ease up on alcohol. Alcoholic drinks — especially fancy, holiday ones — can be loaded with calories. Alcohol is also an appetite stimulant. What’s more, if you drink too much, you may forget to watch what you’re eating and eat too much as well.

Weight Control:

Holiday feasting withoutpacking on pounds

Thanks for calling the Weight Loss Hotline. If you’d like to lose 1/2 lb. right now,

press ‘1’ 18,000 times.— Randy Glasbergen

Healthy HappeningsSPC Health Insurance Changes for 2013The St. Petersburg College health insurance plan has made somechanges for 2013. Here are the highlights:

• The establishment of annual deductibles for those on Open AccessAetna Select and Aetna Choice POS II plans:

Coverage AmountEmployee only $250Employee + child(ren) $275Employee + spouse $350Employee + family $500

• No increase to health insurance biweekly premiums for employeeswhose base pay is more than $35,000.

• No increase in co-pays for medical or dental services.

• A reduction in the biweekly premiums of employees whose basepay is $35,000 or less and who select either the Open Access AetnaSelect or Aetna Choice POS II plan. This reduction shall be via awaiver of the employee-contribution portion of the premium.

• No change to premiums for dental insurance.

• No changes to plan benefits for medical or dental coverage.

• No change to high-deductible/low-premium plan with HSA (Health Savings Account).

In order to help employees adjust to the deductible model, we will continue to offer comprehensive communication and trainingregarding the advantages of using a Flexible Spending Accounts(FSAs) to mitigate the impact of deductibles (as well as other out-of-pocket health-care costs).

In addition, there is no recommended change to the college’s voluntary benefit plan offerings. However, employee rates are decreasing for:• disability (through Lincoln Financial Group), which will drop by

19% for short-term disability and by 20% for long-term disability.• group accident insurance (through Allstate), which will drop by

about 44% for individual coverage and by 46% for family coverage.

More information on the 2013 SPC Health Insurance Plan can befound at: www.spcollege.edu/benefits.