January 2010 Archives

If you have seen Jerry McGuire, then you should know that the human head weighs between 8 to 10lbs. That makes up about 8% of a persons total body mass resting out top of their neck. This is an extraordinary amount weight for a small group of muscles to hold but goes relatively unnoticed by a person who has a perfect postural alignment. By that is not the case for most people these days, particularly women and the result can be EXCRUCIATING HEADACHES. For every inch that the head moves the weight of the head feels as if it has doubled. So that means, one inch of a forward head carriage makes the head feel like 20 lbs and two inches feels like 40lbs! The result is a great deal of tension in the upper trapezius and cervical spine decay, ultimately meaning HEADACHES.

Posture means everything when it comes to injury prevention. When concerned with headaches, as trainers we look at the alignment of the upper body, and particular attention to the relationship between the ear and the shoulder. Typically what we will find is called an upper-crossed syndrome. This is characterized by the shoulders and neck rolling forward. Occupation certainly influences, as it is commonly seen from people who sit behind a desk squinting at a computer screen for hours each day or by someone who drives for many miles. Gender plays a huge difference as well.
Women fall victim to headaches at a much higher rate than men. This is largely due to some obvious morphological differences between males amd females. Because of the fact women have breast and men do not, women are likely to show a upper-crossed syndrome, particularly if you have carried a baby. Combine this with the weight of your hair on your head, and you are now adding quite a load to your cervical muscles.
So what can you do? You could start by shaving your head and quiting your day job! (JOKE!)

You definitely dont have to just sit and take it, there is something you can do. You should start by getting a POSTURAL ANALYSIS, to look for common distortion patterns. This way you can learn how learn some corrective exercise techniques to LENGTHEN and SHORTEN appropriate muscles. Stay tuned, in the near future I will put up a corrective stretching routine that will help address many common tight areas for females.

Jeremy McCann has a degree from Cal Poly Pomona in exercise science and is an International Sports Sciences Personal Trainer. He is also a National Academy of Sports Medicine Performance Enhancement Specialist and a Corrective Exercise Specialist. He has his own fitness company GETFIT951.com.

by Patty James

It's a new year and you are full of hope. This is the year you will claim or reclaim your good health! If you have a little feeling of dread in the back of your mind because this same scenario happens every year, have no fear. Big changes are often daunting and hard to fold into your everyday life; they are simply not sustainable. Try a new healthy habit a week. These are small changes that can make a big impact on not only your health, but the environment's health as well. Tape these easy tips to your refrigerator and read weekly. Feel free to skip ahead and to go back.

1. Drink 8 glasses of pure water a day.

2. Get rid of any junk food in your house. If it's not there, don't go get it.

3. Limit your caffeine intake: 1-2 cups of coffee a day.

4. Plan your weekly meals on your day off.

5. Spend 30 minutes twice a week cutting up fresh veggies to have them ready at all times.

6. Keep seasonal fruit at home and eat it when you're hungry or when a sweet tooth strikes.

7. Substitute raw nuts and seeds for processed granola bars.

8. Don't drink alcohol on an empty stomach; it's hard on your stomach and burns up B vitamins.

9. Eat raw vegetables every day. Raw veggies contain important enzymes that can be lost when they're cooked.

10. Purchase as much of your food organic as you can. Your body will appreciate it as will our planet.

11. Next time you make cookies or cake, substitute half of the butter with applesauce, pumpkin or prune puree. Less fat; more nutrients.

12. Get at least 8 hours of sleep a night.

13. Vary your food; if you eat it today, don't eat it for 4 days.

14. Different colored food has different nutrients, so eat from the rainbow. Red peppers, orange carrots, green kale, etc.

15. Thicken soups with pureed beans. Delicious and added nutrition.

16. Don't drink water from plastic bottles. Polycarbonate water bottles (labeled #7) contain bisphenol A (BPA), which leaches from the plastic and has been linked to chromosome damage and hormone disruption.

17. Start your day with a glass of fresh lemon water. 1/2 to 1 juiced lemon in water. Your liver loves it.

18. De-stress. Find out what works for you. Warm baths? Exercise? Reading? Yoga? Walks in the woods? Find out what calms and soothes you and practice daily.

19. Move daily. Find the movement that moves your body and eases your mind and make it a part of who you are. If you enjoy it, you will do it.

20. Eat at a table, cloth napkin on your lap and chew well. Be thankful.

21. Next time you want scrambled eggs (or tofu), sauté some veggies first, then add eggs. Try eating your veggies all day!

22. Dry brush your skin before you shower in the morning. It's good for your lymphatic system and your skin will be so much softer and healthier.

23. Have at least one day a week without meat. Meatless Monday perhaps.

24. Eat more beans! They're high in protein, dietary fiber, and taste so good.

25. Use whole grain flour in your baking instead of white flour. Whole-wheat pastry flour is a fine grind and much healthier than the white stuff.

26. Remove white sugar from your diet or at least limit it. Use maple syrup, honey, agave or stevia instead.

27. Don't eat fake food! No artificial anything!

28. Don't eat out as much. Cook more.

29. Exercise your mind! Learn a new dance, read a good book. Learn a new language. Keep your mind moving as well as your body.

30. Learn to communicate better. Speak your mind, kindly, and be done with it. Don't hold grudges. Forgive yourself and others.

31. Make your own vinaigrette for your salads. Olive and/or flax oil, lemon juice or vinegar, a little Dijon mustard, a minced garlic clove and a little salt and pepper.

32. Use sea salt instead of the highly processed salt you find in many grocery stores.

33. Reduce salt intake. Use fresh herbs and lemon juice to boost flavor.

34. Try to stay off computers and away from anything electronic two hours before bed for a better night's sleep.

35. Use plain yogurt instead of sour cream.

36. Switch to whole wheat, corn or quinoa pasta (there are many selections) instead of pasta that uses refined flour.

37. Don't eat or drink any food with trans-fat. Watch those non-dairy creamers!

38. Add more leafy greens to your life-kale, chard, spinach, radicchio, etc. They are wonder foods! Steam the greens for a couple minutes, drain and set aside. In a pan sauté some onions, garlic and shitake mushrooms in olive oil for a few minutes. Add the kale back in, stir and serve. Yum.

39. Use less cheese in casseroles that call for cheese. Instead sprinkle grated cheese on top.

40. Begin each day with a good stretch and some deep breaths.

41. Try new ingredients. Buy a kohlrabi or something you've never tried before and go from there. Keep yourself inspired.

42. Don't reward yourself or your family with food.

43. Try to eat whatever food is in season; it's more nutritious and tastes better.

44. Don't go hungry. Eat healthy snacks so you don't overeat later.

45. Watch what you put on your skin. Many products are loaded with chemicals that you shouldn't rub into your skin.

46. Bake instead of frying your meats and fish.

47. Increase Omega 3 fatty acids in your diet. Sources include walnuts, flax seeds and oil and cold water fish such as salmon. Healthy fats are important to good health.

48. Increase your intake of legumes: lentil, beans and peas. They are good sources of protein, dietary fiber and blood sugar regulators. Try split pea or lentil soup for breakfast! Think outside the box.

49. Take supplements. Begin with a good multivitamin and speak with your health practitioner about others that may be needed for your optimum health.

50. Watch your portion sizes as well as your plate and utensil sizes. Some forks and spoons look like garden utensils. Try chopsticks and eat slowly.

51. Shop in the outside aisles of the grocery store. Most of the more processed foods are located in the middle isles.

52. Play! Everyone needs to have fun!

Patty is a Certified Natural Chef with a Master's degree in Holistic Nutrition and founder and director of the Patty James Cooking School and Nutrition Center, the first certified organic cooking school and nutrition center in the country. She created the Patty James Health Guide, a guide to life-long healthy eating and lifestyle. Patty is a frequent guest speaker in public and private schools around the US, the Clinton Foundation in New York, as well as to health practitioners and organizations. Patty runs Shine the Light On America's Kids, an organization whose mission is to shine the light on all aspects of kids health in America. She is the author of More Vegetables, Please!

Website: www.PattyJames.com and www.ShineTheLightOnKids.org

By Margaret Lewin, MD, FACP
Medical Director of Cinergy Health

Last year, 11,270 new cases of cervical cancer were diagnosed and another 1.2 million women will develop dysplasia, a condition which left untreated will turn into cervical cancer. Cervical cancer is a malignancy that develops in tissues of the cervix: the organ which connects the uterus to the vagina. It is preventable, slow-growing (so that it can be detected and cured early in its course), and is nearly always caused by infection from the human papilloma virus (HPV).

Cause: Most cases of cervical cancer are caused by HPV - a highly contagious virus which can be transmitted easily by skin to skin and sexual contact.
• At least half of all sexually active Americans contract HPV during their lifetimes
• About 20 million Americans between the ages of 15 and 50 carry the virus.
• There are more than 100 types of HPV - of which more than a dozen (termed "high risk types") can cause cervical cancer.
• Most often, a person's immune system kills off the virus without intervention
• Exposure to high risk types of HPV is more likely to lead to cancerous changes of the cervix in women who smoke or whose immune system is impaired.
Prevention: Cervical cancer can be prevented by
• Having no intimate contact with either men or other women
• Obtaining the HPV vaccine - which can immunize against two high risk types of HPV (types 16 and 18), which cause about 70% of cervical cancers. It is given as a series of three injections over a period of six months. The vaccine is now FDA-approved for females and males between the ages of 9 and 26, although many physicians recommend the vaccine up to age 50 for sexually active women and men who have sex with men.
• Screening and treatment for early evidence of pre-malignant changes to the cervix

Screening: The "pap smear" (Papanicolaou test) is used to screen for cervical cancer as part of the gynecological examination. It can reveal early, pre-malignant changes to the cervix. It is done by gently scraping the cervix with a wooden or plastic spatula and then by inserting a very small brush into the opening of the cervix. The cells thus obtained are then evaluated by a commercial laboratory. For maximum accuracy, your provider should be submitting a liquid-based preparation (not the old-fashioned smear submitted on glass slides). The same cells can be evaluated for the presence of HPV.

Lately, when and how often to screen has become controversial. Consensus among the various guideline commissions is still pending, but it is likely that recommendations will be as follows:
• The first Pap test should be done at Age 21, then repeated every two years.
• At Age 30, the Pap test and HPV screen (done using the same cells collected for the Pap) should be done; if both are negative and you've had at least three consecutive normal Pap smears, screening can be reduced to every three years.
If the Pap is normal but high risk HPV is present, Paps should be repeated at least yearly.

If the Pap is abnormal, further testing is necessary - starting with 'colposcopy'. This procedure starts like a regular gynecologic examination, with the speculum inserted into the vagina. The doctor then brushes a material on the cervix to highlight any abnormal areas. The 'colposcope' - a large microscope positioned about a foot away - shines light into the vagina so the abnormal areas can be seen through the microscope. These areas are then biopsied and evaluated by a special laboratory.
Note: You should continue to see your doctor at least yearly for general gynecologic check-ups, even though the Pap test might be done less frequently.
Of all cancers, cervical cancer is almost unique in that it is preventable. Ask your healthcare provider whether you should consider the HPV vaccine. Cervical cancer can be detected early, treated, and cured. Ask your provider how frequently you should be screened.

www.cinergyhealth.com

People with fat in their thighs and backsides may live longer because the fat traps harmful fatty particles and actively secretes helpful compounds, according to a report published on Tuesday.

According to a new study, people who have fat on their thighs and buttocks may live longer than people who do not have fat in these areas. Many studies have found that people whose fat deposits tend to gather around their abdomen and stomach are more at risk of death from heart disease. Now scientists have found that fat deposits in the thighs and backside trap harmful particles and secrete helpful compounds. Fat in the legs may also absorb fat from people's diets, researchers say, thus protecting the body from being overwhelmed by these compounds when people overeat.

Read the whole story

The San Bernardino County Department of Public Health has launched a preparedness and awareness campaign for the H1N1 flu. The program is designed to increase awareness on how it is transferred, how to avoid it and what to do if you contract the virus.

A new report from the American Cancer Society finds members of the Lesbian, Gay, Bisexual and Transgender (LGBT) populations are at increased risk for certain types of cancer. The data identifies both increased need for LGBT cancer research and targeted patient services.
The findings, published in California Cancer Facts & Figures 2010, marks the first time the Society has released information specific to the LGBT community within the publication. Published every year since 1988, California Cancer Facts & Figures provides detailed analyses of cancer trends and presents information on known risk factors for the disease, factors that influence survival, the latest data on prevention, early detection, treatment, and ongoing and future research. The publication is referenced by writers, public health experts, medical professionals, the media and members of the public.
       "The American Cancer Society is committed to saving lives in the LGBT community by helping people stay well, helping people get well, by finding cures and by fighting back against cancer," said Kay Coleman, chairperson, American Cancer Society California Division LGBT team and author of the report. "These findings will help the Society do this by opening the door for more in-depth discussions on improving cancer care for LGBT people."
       The report identifies social barriers associated with members of the LGBT community in seeking appropriate health care services and highlights increased risk of lung, breast, cervical, anal and liver cancers. Key statistics include: lesbians and bisexual women are 1.5 to 2 times more likely to smoke and gay men are 2.0 to 2.5 times likely to smoke.; lesbians are 2.3 times more likely to have never had a Pap test; and 35 in every 100,000 gay men develop anal cancer compared to less than one in every 100,000 heterosexual men.
       The study also recommends increased collection of sexual orientation/behavior data as a routine demographic variable in national, state and local health surveys as well as chronic disease surveillance systems to provide accurate incidence, prevalence and mortality data. In addition, the report highlights the increased need for health care providers to create an environment where LGBT patients feel safe and respected when discussing all maters that are pertinent to their health, specifically sexual orientation and sexual behavior, to accurately assess their health and cancer risks as well as to recommend appropriate interventions and cancer prevention programs.
        "To insure all people are granted access to quality medical care, health care providers need to be educated in greater depth about the issues facing the LGBT community," said Dr. Paul Coluzzi, spokesperson for the American Cancer Society and an oncologist in Irvine, Calif. "To save lives in the LGBT community there must be mutual respect between doctor and patient. Proper medical care can not be attained if there is not an honest and frank discussion regarding sexual orientation."
       The report is available online at www.ccrcal.org or a hard copy can be obtained by calling 1.800.227.2345.

Courtesy of the San Bernardino County Health Dept:

Effective January 1, 2010, California restaurants will no longer be able to use trans fat to prepare foods for the public. Baked goods will have the same fate the following year in 2011 per Assembly Bill 97 (AB 97).  AB 97 was signed into law and added to the Health and Safety Code in 2008.

The prohibition of trans fat will affect many food establishments.  This law will require restaurants to switch to oils, margarines and shortenings that have less than 0.5 grams of trans fat per serving.  Trans fat can be replaced with readily available heart healthy oils without changing the taste of foods.  Some alternatives are monosaturated fats such as, olive and canola oils, and polyunsaturated fats, such as soybean, corn and sunflower oils.    
 
This is a significant stride to improve the quality of life for Californians due to the proven direct relationship between diets high in trans fat content and LDL "bad" cholesterol levels, and increased risk of coronary heart disease.    The FDA states that trans fat (also known as trans fatty acid) is made when manufacturers add hydrogen to vegetable oil.  This process is called hydrogenation and it increases the shelf life and stability of oils and foods containing these fats. Foods that contain trans fats can be identified as those which have been fried in vegetable shortening, margarine, or any kind of partially hydrogenated vegetable oils.  Until this law comes into effect, think twice about those cakes, cookies, pies and fried chicken next time you order them from your favorite restaurant.     
 
For more information on AB 97 contact the San Bernardino County, Department of Public Health, Environmental Health Services at (909) 884-4056 or visit our website at www.sbcounty.gov/dehs

Most people don't know how much sugar is in soda and when they can see the actual amount of sugar in the form of stacked sugar cubes, it makes an impact," said Ninfa Delgado, President Elect, Desert Sierra Health Network. Delgado trained community outreach workers how to demonstrate the amount of sugar in soda during health promotion activities that are coordinated by the Riverside Community Health Foundation, such as ZUMBA fitness classes and English as a Second Language (ESL) classes. The demonstrations were taken from the Be Sugar Savvy Curriculum that is part of the Rethink Your Drink Campaign, designed by the Center for Disease Control and Prevention. Delgado joined a group of health education professionals at the Desert Sierra Health Network meeting to present on the successful incorporation of the Be Sugar Savvy Curriculum into community outreach programs.

 

 "Awareness leads to change and awareness about the large amount of sugar in soda and popular beverages is lacking. The Rethink Your Drink Educational Initiative aims to increase consumer awareness about how beverage choice affects the risk of overweight and obesity," stated Jeanne Silberstein, RD, MPH, Project Director, Network for a Healthy California--Desert Sierra Region, an initiative that sponsors the Desert Sierra Health Network.  Silberstein addressed attendees of the t Desert Sierra Health Network meeting on November 17, 2009. 

 

The Desert Sierra Health Network is a leading force for healthy change and reducing health disparities within our communities that includes Inyo, Riverside, and San Bernardino Counties. Members are united under a comprehensive strategic plan to mobilize underserved communities; helping them improve nutrition and increase physical activity. The Network consists of organizations that represent state, county and city government, pubic health departments and programs, faith based organizations, non-profit health agencies, school districts and private sector businesses.

 

DSHN members formed the Youth and Family Wellness and Workplace Wellness Committees in order to place special emphasis on the school and workplace environments. The Youth & Family Wellness Committee (YFWC) counters childhood overweight and obesity through improved nutrition and increased opportunities for physical activity. The Worksite Wellness Committee developed the Worksite Wellness Toolkit to assist companies and other organizations that are interested in the well being of their employees and dedicated to improving health at the workplace. The two part toolkit, Create a Healthier Work Environment: Encourage Healthy Choices folder and the Create a Healthier You: Make Healthy Choices resource binder contains tools to assist management in creating a healthier work environment for their employees, as well as provides hands on nutrition and health education materials for employees.

Membership in the Desert Sierra Health Network is open to individuals, agencies, and businesses committed to improving community health environments by increasing access to nutritious foods and physical activity.  For information about membership, quarterly meetings, and upcoming events within the community, contact Pamela Sit, RD, at (909) 382-3913. 

The Network for a Healthy California is a public health effort working with hundreds of partners and organizations to empower low-income Californians to live healthier lives through good nutrition and physical activity. Funding is from the USDA Supplemental Nutrition Assistance Program (formerly the Food Stamp Program). For food stamp information, call 877-847-3663. For important nutrition information, visit www.cachampionsforchange.net.