June 2012Volume XX, Number 6

According to the AmericanSpeech-Language-Hearing Asso-ciation (ASHA), when a personexperiences laryngitis or becomeshoarse, the vocal cords becomeswollen, thick, and can’t producesound. Continued vocal strain canlead to more serious disorders, suchas persistent hoarseness, breath-iness, inappropriate pitch (too highor low), or inappropriate volume(too loud or soft).

To protect your voice:◆ Avoid shouting or screaming.

If you feel strain or tension inyour throat, neck, or shoulders,you’re too loud.

◆ If you need to project yourvoice, be sure that you useabdominal breathing.

◆ Avoid constant throat-clearing,coughing, and loud talking.

◆ Rest your voice (don’t whis-per). Keep your throat moist bydrinking plenty of water.

◆ Watch what you eat. Frequentheartburn and a sour taste inyour mouth may mean stomachacids are spilling over into yourlarynx.

◆ Go easy on your voice whenyou have a cold. Seek medicalattention for sinus infectionsand allergies.

Source: American Speech-Language-HearingAssociation, www.asha.org

When You LoseYour Voice...

ummertime is here and with itcomes increased exposure to loud,potentially damaging noise. Typical

summertime activities such as watching afireworks display, mowing the lawn, at-tending a rock concert, or riding a motor-cycle produce dangerous noise levels thatcan damage your hearing.

According to researchers at theAmerican Speech-Language-HearingAssociation (ASHA), the followingare signs that you may have hearingloss: • •You frequently complain that peoplemumble, speech isn’t clear, or you hearonly parts of conversations when peopleare talking. • • You often ask people torepeat what they said. • • Your friends orrelatives tell you that you don’t seem tohear very well. • • You don’t laugh at jokesbecause you miss too much of the story.• • You need to ask others about the detailsof a meeting that you just attended.• • Others say that you play the TV or radiotoo loudly. • •You can’t hear the doorbell orthe telephone. • • You find that looking atpeople when they talk to you makes itsomewhat easier to understand them, espe-cially when you’re in a noisy place orwhere there are competing conversations.

ASHA recommends protecting yourhearing by avoiding excessively loud noiseswhen possible. Here are several otherprecautions to remember:●● Alternate noisy activities with periods

of quiet.●● Pump down the volume. When using

stereo headsets or listening to amplifiedmusic in confined places like a car,turn down the volume.

●● Use earplugs, earmuffs, or other hearingprotectors at work and home.

●● Limit lengthy periods of loud noise ex-posure. Don’t sit next to the speakers atconcerts or auditoriums.

●● Be a smart consumer. When buying ap-pliances, recreational equipment,children’s toys, and power tools, lookfor items with low noise levels.

●● Don’t be fooled by thinking your ears are“tough” or that you have the ability to“tune out” noise. If you think you’ve“gotten used to” noise you’re routinelyexposed to, then most likely you’vealready suffered damage and acquired apermanent hearing loss.

●● Educate yourself about the damagingeffects of noise and what you can do toprevent your exposure to noise. Haveroutine hearing checks with your doctorto monitor your hearing.

For more information, visit the American Speech-Language-Hearing Association at www.asha.org/public/hearing/dis-www.asha.org/public/hearing/dis-orders/noise.htmorders/noise.htm.

Protect Your Hearing this SummerProtect Your Hearing this Summer

SS

2

familyandhomeBe Safe While Working onHome Improvement Projects

eciding to embark on a home improvement project canbe fun and exciting. Here are several things toconsider: • First, decide whether you can do a project

yourself, whether you need to hire it done, and what you canafford to do. If you don’t feel comfortable doing a job, don’t doit. • Research to find out if a project requires special tools thatyou don’t have or that would be too expensive for your budgetto rent. It’s best to pass on any jobs that require specialized tools.You can probably rent large equipment, but the question afterthat becomes whether you can operate it skillfully and safely. •Put safety first for your project. Electrical work should be doneby a professional. The dangers of shock and electrocution are toogreat to risk. And as a do-it-yourselfer, you could makedangerous building codeviolations. If a plumbingjob requires more thanchanging a faucet, you’rebetter off with a profes-sional as well. Waterdamage is expensive torepair.

When you decideyou’re capable of doinga job and have the timeto do it, keep this safety advice in mind:● Keep your work area neat. Pick up tools and sharp objects,

keep extension cords untangled, and pull nails and screws outof discarded boards. Store tools out of the reach of childrenand pets.

● Always read the manufacturers’ instructions before usingany equipment and heed all safety warnings.

● Dress appropriately for the project. Long pants, long-sleevedshirts, and proper footwear can reduce your risk of injury.Make sure long hair doesn’t interfere with work.

● When working around electrical outlets, shut off the electric-ity. Unplug electrical tools before adjusting them.

● Always wear safety goggles to protect eyes from debris.● Wear protective gloves to shield hands from injury.● Place ladders on flat, firm surfaces. Keep your weight

centered on it.● Check the labels on varnishes, solvents, adhesives, and other

products to see if you need to wear a respirator or mask.Increase the ventilation in the workspace to reduce fumesand dust.

● Always keep a fire extinguisher in your work area.

If Disaster Strikes...In an article in The New England Journal of Medicine, a

nurse who worked during Hurricane Katrina offered thesesuggestions for coping with an evacuation: • •• Be sure every-one is wearing comfortable shoes. Check children, espe-cially. • •• Keep a bottle of pain reliever with you. • •• Haveflashlights and plenty of “D” batteries. • •• Have extra under-wear for all family members in a water-proof bag. • •• Findways to make sure your needs are known. Rescuers may notrealize that you need help. • •• Have courage and remain calmif you’re confronted by a fearful, or armed, person. • •• Inshelters, create morale-boosting activities for your family.Tell stories or sing together. • •• Be encouraging to others.

DGet Active as a FamilyGet Active as a Family

According to ShapeUp America, creating

your own familyfitness plandoesn’t have to

cost a lot ofmoney or take a lot oftime. Here are sev-eral ways to exercise

as a family: • • Schedule a regular time throughout the weekfor physical activity. • • Take turns letting a family memberselect the activity the family will do. • • Help each familymember find an activity that makes them feel successful.• •Buy toys or equipment that promote physical activity. Givefitness-oriented gifts for birthdays and holidays. • • Rewardyour children with physical activities for good behavior –for example, go skating, canoeing, or hiking. • • Locate whatfree or low-cost activities are near your home – parks, biketrails, hiking trails, tennis courts, or swimming pools. • •Mapout a course in your community or in nearby woods, andthen walk, jog, or bike it. For fun, use a compass to guideyou. • • Dig and plant a new garden. Let everyone plant theirown vegetables, fruits, or flowers. • • Visit farms throughoutthe year where you can pick your own strawberries, corn,beans, peaches, or apples. • •Plan birthday parties at an ice orroller skating rink. • • Go bowling with friends and family.• • Invite friends and neighbors over for some country westerndancing or other type of dancing you enjoy. Learn dancesfrom each generation in your family. • • Walk or ride bikesin holiday parades, ethnic festivals, and charity fundraisers.• • Join your local YMCA/YWCA or health club.

Source: Shape Up America!, www.shapeup.orgwww.shapeup.org

Ease Travel Headache Pain Protect Your Skin in the SunProtect Your Skin in the SunAs the summer travel sea-

son heats up, many people willbook air fares or pack up theirvehicles and travel across thecountry visiting relatives andthe nation’s top tourist desti-nations. However, preparingfor vacations and traveling canalso produce an added amountof stress and tension – two keytriggers in the onset of head-aches. More than 45 million

Americans experience chronic and recurring headaches. Basedon a survey conducted by the National Headache Foundation(NHF), 66 percent of respondents said they experience head-aches more frequently when traveling. The NHF offerstravelers the following tips for when they’re vacation-ing this summer:◆ Don’t disrupt your normal sleeping and waking patterns.

Late-night visits and early morning tours can lead to head-aches by tempting you to stay up past your bedtime and wakeup earlier than usual. Try to go to sleep and awaken at thesame time you usually do.

◆ Fluctuations in altitude or barometric pressure can elicit aheadache. Talk to your healthcare provider about possibleadjustments to your medications for high altitudes, time zonechanges, and/or different climates.

◆ Carry emergency contact information while traveling. Writedown and pack basic emergency contact information alongwith information about your condition and medications.

◆ Take extra steps to accommodate your headache whentraveling. Carry extra medication, take your own sleepingpillow(s), make plans flexible, get plenty of rest, and try tominimize changes to your daily routine.

Source: National Headache Foundation. For more information on headache causes andtreatments, visit www.headaches.org or call 1-888-NHF-5552.

According to the American Cancer Society (ACS),nonmelanoma skin cancers – usually basal cell and squamouscell cancers – are the most common cancers of the skin.They’re called nonmelanoma because they include all skincancers except malignant melanoma.

Most basal cell and squamous cell skin cancers are causedby UV radiation produced by the sun, but other risk factors arealso linked to these skin cancers. Some risk factors, such assmoking, can be controlled. Others, like a person’s age orfamily history, can’t be changed. But having a risk factordoesn’t mean that a person will get the disease. Here are afew of the risk factors: • • Too much exposureto UV (ultraviolet) radiation • • Having fair skin • • Beingmale • • Exposure to largeamounts of arsenic (a heavymetal used in making someinsecticides) • • People whohave had radiation treat-ment • • Certain long-termor severe skin problems• • Having a weakened im-mune system • • Smoking• • Anyone who has had askin cancer before.

According to the ACS,the best way to lower yourrisk of nonmelanoma skin cancer is to avoid being outdoorsin intense sunlight too long and to practice sun safetyprecautions when you’re outdoors. Here are helpful tips:✸✸ Cover up. Wear a shirt with long sleeves and a hat with a

wide brim.✸✸ Seek shade. Look for shade, especially in the middle of the

day when the sun’s rays are strongest.✸✸ Use sunscreen. Use sunscreen and lip balm with an SPF of

15 or higher. Be sure to use enough (a palmful) and put iton again every two hours or after swimming or sweating.Use sunscreen even on hazy or overcast days.

✸✸ Wear sunglasses. Wrap-around sunglasses that absorb atleast 99 percent of the UV rays help protect your eyesand the skin around your eyes.

✸✸ Don’t use tanning beds and sun lamps. These give offUV light and can increase your risk of skin cancer.

✸✸ Remember to protect children. Use the methods above toprotect children from too much sun, and teach them toprotect their skin as they get older.

Source: American Cancer Society. For more information on how to recognize skincancer, visit www.cancer.orgwww.cancer.org.

healthandwellness

3

Turn Down the Volume...Turn Down the Volume...Portable music devices are a popu-

lar way for people of all ages to enjoymusic. However, it’s important to pro-tect your hearing. Remember thesetips: • •Avoid setting the volume higherthan about half of the maximum vol-ume. • • Turn it down if you can’t hearthe conversations going on aroundyou. • •Consider upgrading your earbuds, which sit inside theear, to sound isolating earphones that go around the ear. ••Limit the time you listen to a player.

By Paul J. Meyer

© Susan Pilgrim, Ph.D., author of Living InSync®. Contact herat 1-877-InSync® (1-877-467-9627) or at spilgrim@transbay.net.

career

4

Paul J. Meyer was a successful entrepreneur and author of personal andprofessional improvement programs, courses, and books, including hislatest book, Forgiveness... The Ultimate Miracle. For more information,visit his website at www.pauljmeyer.comwww.pauljmeyer.com.

InSyncInSync®® Moment � Savoring the OutcomeMoment � Savoring the Outcome

Concentrate onPersonal Success

TT he next time you watch a baseball game, notice howintently the pitcher stares at the catcher before deliv-ering the pitch. Or, when you are at a concert or

watching one on television, observe how the performers gluetheir eyes on the conductor to ensure starting right together.The pitcher and the musicians are using concentration to doexactly what is needed to perform their best. Concentrationis one of the keys to success; it is an absolute essential to highperformance.

Intense concentration improves your performance andreleases the power of your mental potential, no matter whatyou are doing. Just as you use only a small fraction of yourphysical abilities, you habitually make use of only a smallportion of your brain capacity. You can be reasonablysuccessful when you use only a fraction of your ability, butyou can perform even better if you concentrate and tap someof your unused power.

Everyone can improve concentration. Even though con-centration begins with a simple decision to concentrate, ittakes practice and it may not be easy at first. Take thesesteps to improve your ability to focus your mental powers andconcentrate:◆ Relax. When you are nervous, worried, or “keyed up,”

your body cannot perform at its best. Before you beginany important activity, take deep rhythmic breaths untilyour body is relaxed. Explore other methods of relax-ation to discover what works best for you.

◆ Try this concentration exercise. Picture in your mind ablackboard in a classroom with a single number writtenon it. Dwell on this number for a while, then imaginebeside it another digit, and then add a third. Continueadding digits until you are no longer able to hold togetherthe picture of the new largest number. A book from yourlocal library can give you further suggested exercises forimproving your power of concentration.

◆ Learn how to tune out distracting influences. Practice theart of ignoring distracting noises and sights. To begin, tryto tune out television commercials, street noises, andother distractions. The ability to eliminate distractionswill prove valuable to you when you must perform atyour best.

◆ Make concentration a habit. Discipline your mind whenyou are doing important work. Concentrating on every-thing you do makes it easier to focus your thoughts onreaching your important goals.

Getting From A to ZFor years I woke up thinking, “Today is the day I will reach

my full potential. Today is the day that I get all of my variousparts going in the same direction at the same time and reachsuccess!” Unfortunately, every night I was disappointed torealize that I had, once again, fallen short of my expectations.

When I started my day, I was at “A.” My full potential was“Z.” I was trying to get from A to Z in a single day. As a kid, didI learn the full alphabet in a day? No.First, I learned A, then B, then C,and so on.

Trying to get from A to Z in aday is like trying to eat an entireloaf of bread by itself. It’s quiteunappetizing! However, when it’stoasted just right and spread withjam or jelly, it’s pretty good. Thesame idea goes for your goals. When youtry to get from A to Z in one day, you may find the processunsatisfying. You must work one step (or letter) at a time.

Learning the alphabet is symbolic of the journeys you travelin life. The journey starts out fun and exciting. As you get towardthe middle, the learning may tend to get on your back and startto test your determination, dedication, and willpower. Then,after you push through, the journey may become easier againuntil you eventually reach success. Then, what happens whenyou reach the end of one journey? You must jump up to anotherlevel to pursue a new goal, and start back at the letter A again!

The length of time it takes you learn the “alphabet” on theparticular journey you’re on is unique to you. Some alphabets arelearned in 26 days, while others may take 26 years. If you feellike life has you on your back and is giving you the old grind,remember, you must persevere to reach success. If you getfrom A to B today, hopefully tomorrow you can get from B toC, and so on. If all goes well, your full potential will be achievedin good time!By Mr. Per – America’s Confidence Coach ™ – who is one of those rareindividuals who has both the powerful ideas of an original thinker andthe energy of a performer. He has the gift of being able to see the issuesof life, decipher them and then explain them in a way you can use. Whennot writing books and articles or appearing on TV, Mr. Per entertainscorporate audiences from American Express to Walt Disney companieswith his keynote speeches. For more information, call (407) 210-3666 or go towww.everydayknowledge.com.

Achieving a desired result requires planning, the exertionof effort, patience, the expenditure of resources, and thepassing of time. People often undervalue the magnificence oftheir accomplishments. So, when you achieve what you

desire, make sure you sink into it. Experience thejoy. Give thanks. Cherish the results. Savor theoutcome.

John Peterson is a lifelong fitness expert, the founder of Bronze BowPublishing, and the author of Pushing Yourself to Power. He createdthe Transformetric Training System that maximizes strength andfitness as well as wellness. For more informa-tion on John Peterson and Transformetrics, visitwww.bronzebowpublishing.com or call 1-866-724-8200.

Stopping a Growing Problemstudy in the April 2006 edition of Pediatrics caughtnational attention, and for good reason. It reportedthat many young children are too heavy for standard

car-safety seats, and manufacturers are starting to makeheftier models to accommodate them. Based on nationalgrowth charts and the 2000 Census, at least 283,000 childrenages one to six are too heavy for standard safety seats. Thisincludes nearly 190,000 – or almost five percent – of U.S.three-year-olds. The research confirms the widening impactof today’s obesity epidemic.

While I typically focus my articles on fitness and exercise,I can’t think of obese children without the words“junk food” ringing in my head. “Junk food” has come toencompass foods that offer little in terms of nutrients, lots ofcalories from sugar or fat, and a surplus of salt. I’m talkingabout high-sugar, low-fiber, and high-fat foods that attractadults and children like magnets and put enormous stress ontheir healing system. The big hitters include fried fast food,salted snack foods, carbonated beverages, candies, gum, andmost sweet desserts – all of which are promoted to people ontelevision and other media.

According to a study in the American Journal of ClinicalNutrition, one-third of the average American’s diet is madeup of junk foods. Because junk foods take the place ofhealthier foods, these same Americans are depending on theother two-thirds of their diet to get 100 percent of therecommended dietary intake of vitamins and nutrients. Andthat doesn’t happen.

Such patterns of eating have long-term, even life-threat-ening, health consequences, and they start with us as we passalong our junk food diet to future generations. To put a stopto this growing problem, consider these tips:

◆ If you have any question about the nutritional value ofa food, review the Nutrition Facts label found on foodpackages. Choose foods low in fat, calories, and sodium.

◆ If sugar, fat, or salt show up as one of the first threeingredients of a food, get rid of it before it harms you oryour family. Change your family’s diet to include morefruits and vegetables and healthy cuts of meat.

Visit the American Dietetic Association at www.eatright.org, the U.S. Departmentof Agriculture’s website at www.nutrition.gov, or the American Heart Associationat www.americanheart.org and click on “Children’s Health” for more information.

Are You Strained by Stress?

Dive into a Water Workout

Take Your Turn at Bowling

When you love to walk,but want to avoid impact onyour joints, swimming couldbe just the alternative you’relooking for. According toSuccess! magazine, the num-ber of regular swimmers isincreasing steadily and win-ning over many former jog-gers. Not only are swimmers less likely to be injured thanjoggers, but calories burned per hour are often greater. Depend-ing on your pace, you can expend 400 to 800 calories an hourwhile swimming. Here are some tips: • Find a pool that isconvenient for you. • Join a water aerobics class with a friend.• If you have your own pool – inground or above-ground – doexercises and walk in it each day.

Bowling can be fun andrelaxing for people of allages and fitness levels, andcan be done individually orthrough league/team play.

Consider these tips: • Choose the right ball for you. • Dresscomfortably and select properly fitting bowling shoes.• Warm-up with a few body stretches before you bowl toavoid straining muscles. • Avoid picking the ball up with justone hand; cradle your ball in both hands when carrying it. •Pace yourself and avoid overdoing it. • Take a bowling classor lessons from a professional.

An unhealthy lifestyle and stressare both risk factors for heart dis-ease and many other serious healthconditions. Here are several tipsto help you:● Identify the sources of your stress

and look for ways to reduce andmanage them better.

● Avoid trying to fix every problem at once. Focus onchanging one bad habit at a time – for example, eating habitsand inactive lifestyle.

● Enlist the support and help of friends and family.● Talk with your doctor about treatment or risk reduction

strategies that might help you.

A

physicalandwellness

5

veryone has experienced intenseanger at one time or another – onthe road, at work, at home, or on the

playing field. Anger can sometimes be ahealthy emotion if you know how to con-trol and manage it appropriately. Properlyhandled, anger can be used to give youcourage to stand up for your-self. It can be channeled intogreater work energy, or giveyou the strength and inspirationto play harder at your sport. Onthe other hand, anger can beharmful. It’s important for youto learn how to identify it, chan-nel it, and extinguish it before itrages out of control.

Here are several tips:◆ Manage your physical re-

sponse. Some people expe-rience increased heart rate,muscle tension, or an adrenaline rushthat can leave them light-headed. Take

deep breaths or practice tightening andrelaxing your muscles.

◆ Learn to relax rather than being up-tight so often. Practice lying on yourback with your eyes closed. Startingwith your toes, flex all of your muscles

for a few seconds.

◆ Recognize that life isn’tfair. Don’t get mad if youdon’t like the way thingsare. Do something tochange the situation.

◆ Exercise. Cardiovas-cular activity will drainyour anger and make youstronger. It could changeyour outlook on life. Ifyou’re very angry often,get professional advice.For more information on control-

ling your anger and other mental health issues, visit theNational Mental Health Association at www.nmha.org.

Diffuse Anger Before It Detonates

According to the U.S. Living WillRegistry, 75 percent of Americans are infavor of advance directives. However, only25-30 percent of Americans have actuallyprepared one.

An advance directive allows you tomake your health care choicesknown in advance of anincapacitating illness. It’sa legal document in whichyou state how you want tobe treated in the eventyou become very ill andthere’s no reasonablehope for your recovery.Although laws vary fromstate to state in America, there are basicallytwo kinds of directives:◆ A living will is a legal document in

which you state the kind of health careyou want or don’t want under certain

circumstances.◆ A Health Care Proxy (a durable health

care power of attorney) is a legaldocument in which you name some-one close to you who can make deci-sions about your health care in

the event you becomeincapacitated.

The benefits of anadvance directive

include: • Helpyour family maketough decisionswith your doctor.

• Relieve familymembers of feelings of guilt,

anxiety, and remorse. • Provides you with“peace of mind,” knowing that yourchoices are available to your family anddoctors even if you become incapacitatedor ill away from home.

Be Prepared for the Unthinkable

When DepressionIs Heart BreakingDoctors screening for heart prob-

lems check for high cholesterol, highblood pressure, smoking, and otherfactors, but sometimes don’t ask aboutdepression.

Many studies around the worldshow that depression is a factorin heart disease. Healthy patientswith symptoms of depression havebeen shown to have as much as a70 percent higher risk of having aheart attack.

More evidence about the link re-cently came from the Women’s HealthInitiative. Of the 93,000 women inthe study, those who were depressedhad a 50 percent greater risk of devel-oping or dying from cardiovasculardisease than women who had no signsof depression.

Everyone should take depressionseriously. Talk to the doctor aboutdepression just as you would discussother health issues. Many treatmentsare available. Doctors know simplequestions that can help screen forsymptoms of depression. Commonsymptoms include a persistent sad,anxious, or empty mood; loss of in-terest in hobbies, sex, or other plea-surable activities; and insomnia.For more information on depression, visitthe National Institute of Mental Health atwww.nimh.nih.gov.

mental

66

Relax with PaintingThey’re not exactly art, but they’re

more than a craft.Paint-by-number kitsare now one of themost popular items incraft stores. Devoteessay painting horsesand landscapes is re-

laxing, almost like meditation. If you’relooking for a way to relax this summer,take up painting. Take a class or buyyourself a paint-by-number kit at a localcraft store.

E

nutrition

clip and keep

✂✂✂✂✂

7

Pamela Smith is a Registered Di-etitian and nationally knownradio and TV host. For moreinformation, call 1-800-896-4010or visit her website atwww.pamsmith.com. Her book,The Energy Edge, gives powerpoints to have energy for life!

FRESH FRUIT SHAKE

From Pamela Smith’s Eat Well, Live Well. Visitwww.pamsmith.com for more information.

Makes 2 servings

Each serving contains: 150 calories, 7.5 g. protein,less than 1 g. fat, 2mg. cholesterol, 30 g. carbohydrates,88 mg. sodium. Calories from fat 3 percent

Doctors at Johns Hopkins MedicalInstitution say that diets rich in potas-sium not only reduce blood pressure,but they also blunt the rise in bloodpressure that occurs in response tosodium intake.

According to John Appel, profes-sor of medicine, epidemiology, andinternational health at Johns Hopkins,high intakes of potassium also reducebone loss and can prevent kidney stonerecurrence in men and women.

Dietary guidelines developed byAmerican and Canadian scientists andreleased in 2004 recommend thatpeople get 4,700 milligrams of potas-sium each day from fruits, vegetables,and juices.

A cup of baked acorn squash hasabout 900 milligrams. A banana has900. Other good sources are: • ••spinachand other dark leafy greens • •• canta-loupes • •• oranges • •• tomatoes • •• wintersquash • •• potatoes • •• beans • •• almonds• •• dairy products.

People taking medications for kid-ney problems or high blood pressureshould be careful to follow their doc-tors’ advice concerning potassium.

Fill Up on Potassiumto Lower Pressure

Brighten Your Smilewith Strawberries

Here’s a quick tip on how straw-berries can put a shine in your smile:To whiten teeth faster and cheaper, crushone strawberry (has malic acid) to a pulp,mix with 1/2 teaspoon baking powder,spread on teeth and leave for five minutes,and then brush with toothpaste.

1/2 cup ice cubes1/2 cup fresh berries1/2 banana1/2 cup orange juice1 cup nonfat plain yogurt2 tsp. honey1 tsp. vanillaServe with 1 slice of toast or 1/2of an English muffin.

Place ice into a blender. Cover andcrush. Add fruit and blend until smooth.Add remaining ingredients and blenduntil mixed well.

Tip: Make your own “instant breakfast” byassembling these ingredients (except the icecubes) in a blender before bed; cover andrefrigerate. All you have to do in the morningis add crushed ice and push the blender buttonto create a delicious jump start to your day!

Enjoy a Tasty Bowl of Yogurtlain yogurt brings powerful healthbenefits to your table, but the tastecan sometimes leave something to

be desired. Dessert style yogurts aren’tthe answer because they reduce nutrientsand add calories.

You can get the benefits of trueyogurt and much more by creating yourown mix with fruit. The following aresome of the great health benefits of natu-ral yogurt:

Studies published in the AmericanJournal of Clinical Nutrition show thatthe potential health attributes of yogurtgo far beyond boosting intake of proteinand calcium. They include the ability tomake the immune system more resilient.

The live and active cultures found inyogurt help to protect the intestinal tract.They have great potential as anti-infec-tion agents. And they may help to in-crease resistance to immune-related dis-eases such as cancer and infection.

The recommended daily intake of pro-tein varies for different groups of people.In general, the United States Departmentof Agriculture recommends that mostpeople get two to three servings of high-protein food, such as yogurt, each day.

Calcium in yogurt does more thankeep bones strong. Studies show a linkbetween calcium and normal blood

pressure, to name just one of calcium’sother functions.

Consider these suggestions formixing your own concoction withyogurt:● Sweeten smartly. When you add fruit,

you can sweeten with all-fruit jam,honey, or applesauce.

● By adding fruit such as oranges,peaches, or pears to yogurt, you get theadded nutrients in those foods, includ-ing vitamin C.

● Mix with dessert-style yogurt. Go half-and-half to lighten the calorie loadEven if you add a little sweetener, youstill get the benefits of plain yogurt.

● Use yogurt, or sweetened yogurt, asa dip for vegetables or as a saladdressing.

P

8

This newsletter is published monthly byRutherford Communications, P.O. Box 8853,Waco, Texas 76710, 1-800-815-2323,www.rutherfordcommunications.com. Copy-right © 2012 Rutherford Communicatons. Allrights reserved. Material may not be repro-duced in whole or part in any form without thewritten permission of the publisher. Subscrip-tion price (12 issues), $25 per year in U.S.Publisher: Ronnie MarroquinManaging Editor: Kimberly DenmanIllustrations by RMS GraphicsEditorial Advisory Board: Bill Anderson, Ph.D.,and Richard Jackson, M.D., F.A.B.F.P., andPamela Smith, R.D.This newsletter is not intended to providemedical advice on personal wellness mat-ters, which should be obtained directly fromyour physician.

ISSN 1072-4788

wellnessHow You Can

Have a SuccessfulYard Sale

A bright, sunny day for youryard sale is probably up to MotherNature to provide. After that, how-ever, the success of the sale is up toyou. Here are a few things youcan do.◆ Have music. Marketing consult-

ants say familiar, upbeat back-ground music encourages buy-ing.

◆ Take a tip from home furnishingretailers. Create a trail for buy-ers. Have them pass low-pricedobjects to encourage buying be-fore they come to the furniture.Arrange tables in a one-way cor-ridor, or place big draws near theroad.

◆ Put clothes and electronics at therear so visitors have to pass itemsin the middle.

◆ Put the dishes on a card table withnapkins and flowers.

◆ Draw attention to small wares byarranging them on tables drapedin contrasting-color cloths.

◆ Price your items clearly and makesure you have enough change.

Click It for Your SafetyClick It for Your Safety

Protect Yourself from Bad Stormsecognizing and dealing with high-risk situations can minimize yourrisk of being struck by lightning

or harmed during a thunderstorm. Hereare several safety tips to remember:▲ Pay attention to your latest local weather

forecast. Plan ahead if storms are ap-proaching your area.

▲ Know that if you can hear thunder,you’re close enough to a storm to bestruck by lightning. Find shelter in a building or vehicle and keep the vehiclewindows closed.

▲ If a storm is approaching, unplug appliances and avoid using the telephone orelectrical appliances during a lightning storm.

▲ Avoid taking a bath or shower, or running water during a lightning storm.▲ Close the blinds or curtains over windows. If an objects flies in the window,

this will offer a little protection from flying glass.▲ If you’re caught outside, take shelter in a low-lying, open area away from trees,

poles, or metal objects. Make sure the place you choose won’t flood. Squat low tothe ground and tuck your head between your knees with your hands covering yourhead. Avoid lying flat on the ground as this makes you a larger target.

▲ After the storm, stay away from debris and listen to the radio for informationand instructions.

Sources: American Red Cross, www.redcross.org, the National Weather Service, www.nws.noaa.gov, and the FederalEmergency Management Agency, www.fema.gov

R

Nearly one in five Americans still fail to regularly wear theirsafety belts when driving or riding in a motor vehicle, accordingto a new report from the National Highway Traffic Safety Administration. Regularsafety belt use is the single most effective way to reduce fatalities in motor vehiclecrashes. For more information, visit www.buckleupamerica.orgwww.buckleupamerica.org.