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This Edition Exercise – Safe and SoundAlcohol and Your HealthSize Up Your PlateRecipe: Roasted Pork Tenderloin

The way to get started is to quit talking and begin doing.

– Walt Disney

April

201

4

Wake-up call: Smartphone use may lead to weight gain. Mobile devices allow us to talk, text, search and play endlessly – all sedentary

Kent State University (Ohio) found students spent an average of 5 hours a day on their smartphones. Whatever your age, watch your use; don’t let it consume your day and crowd out healthier pursuits.

Raw milk – avoid it. You may have heard the claim that it has

such as E. coli, salmonella or tuberculosis can easily be spread from raw milk. Babies, pregnant mothers, the elderly and anyone on chemotherapy are at high risk.

wearing a seat belt. It protects you from risk. – Zorba Paster, MD

Watching your weight? Start with 3,500 – the number of calories

example: To lose .5 kilogram (1 pound) every 2 weeks, try this: Consume 250 fewer calories each

3,500). Note: How much weight you lose per week depends on several factors, including your age, body type and lifestyle.

take charge

Preparing for Health ScreeningsRegardless of your age, health and gender, you need periodic health screenings to help

easier to treat. Preparing for these tests is well worth any inconvenience they might cause. Here’s how to prepare for some common screening tests, including:

• Blood glucose test for diabetes: is OK) before the blood draw.

• Blood lipid panel for unhealthy cholesterol and triglycerides:

Continued on page 4.

Millions of Canadians don’t get enough sleep. In 2013, 7% of Canadians surveyed

slept fewer than 6 hours a night during the workweek.

connected to numerous health problems:

• People with insomnia or sleep apnea

as high blood pressure, stroke, coronary heart disease and irregular heartbeat.

•2 diabetes, depression and metabolic changes linked to obesity.

The good news? You can improve your sleep. Here’s how: First, try exercise. Even a 10-minute exercise session can help improve your

or swimming laps for 30 minutes. Try to schedule exercise at least 3 hours before

Maybe

or worry.

If these steps don’t help, see your health care provider.

Sleep to Better Health

TM:

Exercise – Safe and Soundby Diane McReynolds, Founder, Personal Best Healthlines

Do you know the best ways to avoid injury and make the most of your

Test your knowledge:1.

True

2.

b. improper technique.

d. all of the above.

3. If you don’t have enough

60 minutes, you may as well not exercise that day.

True

4. Only beginning exercisers need to warm up prior

True

ANSWERS1. True – Using the same muscles over and over for

2. d – Make your exercise convenient and a bit

discourages you.3. False

4. False – Even the most skilled athletes warm up.

you’ll be doing in the workout, such as a moderate walk before hiking.

4.2014 : Live Well, Be Well

top fitness Stress and Gum Disease

Can stress harm your gums? Several studies have shown a possible

and stress, anxiety and depression.

Even short episodes of high stress seem to increase bacteria-

plaque can progress to swollen, bleeding gums, periodontal disease

Stress may also produce teeth grinding, or bruxism. Do you

subconsciously? Ongoing grinding can damage your teeth and change

smoking, chewing

oral hygiene. People who are seriously stressed or depressed may neglect their basic dental needs.

new coping strategies, such as regular exercise and sound sleep. Talking about your concerns can help, too.

Alcohol and Your HealthHeavy drinking can cause serious health problems, including heart disease, stroke, liver damage, depression, anxiety and violence. Heavy drinking is drinking too much on 1 occasion or occurring at least

short-term heavy drinking (also called binge drinking) as having 5 drinks or more in a row for a man and 4 drinks or more for a woman. A standard drink is 355 ml of beer, 150 ml of wine or 40 ml of liquor. If you think you may drink too much, take the .* CAGE

C A Guilty about your drinking? E help steady your nerves or relieve a hangover?

* The University of North Carolina developed CAGE to help health care providers screen for alcoholism.

Each yes answer is worth 1 point. One point indicates a possible problem, and 2 points indicate a probable problem with alcohol use.If you believe you may be drinking too much, see your health care provider.

You can use the good study habits from your school days to succeed at work, too. Take a lesson:

Buddy up.skills complement your own and share resources, ideas and work methods.

Log how

leads to mistakes and high stress.

Set up your space. Make it comfortable, with a clean work

for tools and materials.

Students need to track homework assignments

planner or whiteboard to create a calendar. Update it daily.

EASY RECIPERoasted Pork Tenderloin with Mustard Glaze

Makes 4 servings. Per serving:194 calories | 29.7g protein | 6.2g total fat | 1.7g sat fat | 3.1g mono fat | .8g poly fat

453g (1 lb) pork tenderloin, trimmed10ml (2 tsp) olive oil2ml (½ tsp) grated garlic.5ml ( tsp) pepper

Mustard Glaze:15ml (1 tbsp) Dijon mustard25ml (2 tbsp) apricot jam15ml (1 tbsp) balsamic or cider vinegar10ml (2 tsp) chopped fresh tarragon (or sage)

1. Preheat oven to .

2. and set aside.

3. Rub pork thoroughly with olive oil, garlic and pepper.

4. Roast pork 20 minutes; remove from

to oven and roast 10-15 minutes more,

registers . 5. Allow to rest 5 minutes before slicing

into medallions.

Live Well, Be Well : 4.2014

Cooking �p: Pork tenderloin is low in fat and high in protein. It’s also a source of the minerals

lean and tender with a mild taste that lends itself to many

herbs, such as tarragon, in the recipe on this page.

Size Up Your Plate

By Cara Rosenbloom, RD

dishes has increased by about 40% in the past 50 years. The number of large supermarket items has increased

restaurant meals are 250% larger

People consume about 92% of what’s in front of them. So when they use large

mindlessly overeat.Take control: Stay aware of cues

ml or 20-ounce) glasses or packages of

high-calorie, sugary snacks. Cut back on calories 6 ways: • Use measuring cups to see how

much your dishes hold. • Eat on salad plates instead

of dinner plates.• Use teaspoons instead

of soup spoons.• Switch to smaller

bowls and glasses.• Avoid buying in

bulk whenever possible.• Split large restaurant entrées

with a dinner companion. To get started, try a 23- to 25-cm (9- to 10-inch) plate for your next meal.

ad

eating smart

It’s important to be careful about what you eat. But it’s also

to how much you eat.

servings and food

all impact your food intake without your knowing it.

What You Can

‘A’ Students

Live Well, Be Well : 4.2014

By Elizabeth Smoots, MD, FAAFP

expert advicetop safety

Q: What is metabolic syndrome?

A: that increases your chance of developing diabetes, stroke and

be diagnosed when 3 or more of the following factors are present:

Abdominal obesity, with a waist measurement of more

35 inches (for women) and

or 40 inches (for men).High triglycerides at 1.7 mmol/L or higher.Low HDL (good) cholesterol less than 1.0 mmol/L in men, or 1.3 mmol/L in women. High blood pressure at 130/85 mm Hg or higher. High blood sugarlevel of 5.6 mmol/L or higher.

Know your numbers and work with your provider to keep them healthy.

Sports Concussion Update

Preparing for Health Screenings Continued from page 1.

Concussions – even mild ones – in young athletes caused while playing sports

Returning to play too quickly can result in brain trauma that can lead to lifelong problems, including brain swelling, permanent brain damage, long-term

Concussion symptoms: Anyone who has any of the

irritability and sleep problems.Note: Most concussions occur without loss of consciousness; even a minor bump or blow can cause a concussion.

• Stool test for colorectal cancer: You collect the stool samples at home and bring or mail

For women only:• Pap smear for cervical cancer: Schedule

you expect your period. If your period starts, call your provider to reschedule. Avoid douching, tampons and birth control foams

intercourse 24 hours before the test.

• Mammogram for breast cancer: Avoid wearing any skin products, such as deodorant

athlete seems OK), take the athlete to

• Make sure you or your child wears all

gear is undamaged and worn properly.

and secured properly. Replace the

it appears damaged or not.

• Always wear your seat belt and drive at posted speed limits.

• Childproof your home. Use safety gates near stairs.

Note: Any athlete suspected of having a concussion shouldn’t return to play on the same day. Get the athlete’s health care provider’s OK before returning to play.

Stay in Touch

Phone: 800-871-9525 Fax: 205-437-3084 E-mail: editor@personalbest.com Website: www.personalbest.com

Borovich-Law, MBA; Doug Morrison, MD; Cara Rosenbloom, RD • Editorial Assistant: Erin Bishop • Designer: Heather Preston Burke

professional advice. Sources available on request. © 2014 Oakstone

law and is strictly prohibited.

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