June / July 2004
( to: Health Newsletter Archive )
Hello again and welcome to this edition of the Archangel Health News! We hope that you will find the information presented below informative and helpful towards your goal of optimum health.
Featured in this month's issue:
- HEALTH BYTES: Facts and Tips for Better Living!
- FEATURED MINI-ARTICLES:
"The Mediterranean Menu"
"Blackout Survival Tips" - WELLNESS QUESTIONS & ANSWERS
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HEALTH BYTES
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CHICKEN POX FACTS -- Chicken pox is a highly contagious viral disease that is spread by direct contact or breathing in germs from someone's cough or sneeze. Two weeks after exposure, chicken pox spots appear on the body. Chicken pox is spread by direct contact or breathing in from nose and throat secretions. The skin lesions or crusts do not contain the virus. Crusting occurs in 5 to 10 days after breakout. Children are not to go to school for at least 7 days - until all sores are crusted. Trim nails and do not scratch. Bathe daily. Let scabs fall off by themselves. Keep the sores clean by bathing daily. If the sores look infected, wash them well and apply Neosporin or Bacitracin ointment 4 times a day.
AMAZING GINGER -- For extra anti-cancer benefits, spice up stir-fry dishes, soups, and fresh fish with ginger. Ginger possesses two anti-carcinogenic compounds, 6-gingerol and 6-paradol. Studies show that these compounds may help inhibit certain cell transformations that could lead to cancer. The 6-gingerol content of processed ginger may vary greatly, so choose fresh ginger whenever possible.
PREVENTING LAWNMOWER INJURIES -- All lawnmower accidents, which can come at a cost of a limb, can be prevented with proper precautions, experts advise. These include: keeping children younger than 16 from operating a riding lawn mower and those under 12 from operating a push mower, said Dr. Robert Letton, a pediatric surgeon at Brenner Children's Hospital in Winston-Salem, North Carolina. Youngsters under age six should be kept indoors when mowers are in use, he said. They should not be allowed to ride as passengers on mowers. Caretakers should never lift a child onto a running mower. In addition, children should wear shoes that cover their toes and feet and should never touch a recently used mower. No one should pour gasoline into a hot lawnmower.
DRINK AWAY HEADACHE PAIN? -- For some, drinking two glasses of Gatorade can relieve headache pain almost immediately - without the unpleasant side effects caused by traditional pain relievers.
AVOIDING KITCHEN BURNS -- Noting 24,000 children are treated each year for scald burns, the National SAFE KIDS Campaign is offering kitchen safety tips. These include: never hold a child while cooking or drinking hot liquids; put pans on back burners and turn all pot handles toward the back of the stove; use caution when heating food and liquids in the microwave; avoid loose clothing in the kitchen; never leave cooking food unattended; place hot foods and liquids away from table and counter edges; keep hot foods out of a child's reach; unplug appliance cords when not in use and keep them tied up. Parents should supervise children in the kitchen, and make sure oven mitts, hand towels and safety devices such as fire extinguishers are on hand.
HOMEMADE CLEANING SOLUTIONS -- Here are some simple solutions to make homemade cleansers. These are better for you - and often better for the surface you are cleaning - than harsh chemicals and unknown ingredients. 1. Furniture Polish: Mix 1 tablespoon lemon juice or white vinegar with 1/2 cup olive or vegetable oil. 2. Toilet Cleaner: Sprinkle equal parts of baking soda and borax around the bowl, add white vinegar and scrub with a toilet brush. You can let the mixture sit overnight for tough stains. 3. Mildew Remover: Mix 1/2 cup vinegar, 1/2 cup borax, and 2 cups water. Wipe the mildewed area. 4. Drain Un-clogger: Mix 1/2 cup each of vinegar, salt, and baking soda and pour down the drain. After 15 minutes, pour boiling water down after it.
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FEATURED MINI-ARTICLE #1
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By now many of us know that the Mediterranean diet emphasizes vegetables, fruits, whole grains, small portions of meat and fish, and olive oil rather than other less healthy fats. But why all the fuss? Can olive oil, pita, and eggplant really make you thin? If it is all "Greek" to you, then read on:
APPETIZER. For starters, people who live in the Mediterranean have very low rates of heart attack and cancer. In a recent study, heart attack sufferers reduced their risk of a second heart attack by 70 percent by following a similar diet. The reason? Greeks do what Americans know we should do but do not. They eat mostly plant and whole-grain based foods and do not overdo the sweets, meats, or unhealthy fats. Not only that, but their food is filling and tastes good. "Because it uses some fats, it is a tasty, appetizing diet that does not rely on fast or processed foods and is heart healthy," says Jane Dixon, an outpatient registered dietitian at Mountainside Hospital in Montclair, New Jersey.
SALAD. Some elderly Greeks have been found to consume more than a pound of fruits and vegetables each day - while most Americans have nowhere near the recommended five to nine servings. For Greeks, this is not a hardship, because there is so much variety. "In the Mediterranean, no matter what the season, there are mounds of vegetables in the markets," says Martha Rose Shulman, author of the cookbook, Mediterranean Light (William Morrow, 2000). "They know how to make vegetables taste good using olive oil, garlic and wonderful herbs and spices." She adds that people in Mediterranean cultures also make good use of legumes like chick peas, beans, and lentils, which are good sources of protein and fiber.
OIL. Olive oil is used exclusively in Mediterranean cooking, and that is good for your cardiovascular system because "olive oil is monounsaturated, which means it tends to promote the good kind of cholesterol," says Shulman. At the same time, it is important to remember that any fat is fattening. One tablespoon of olive oil has 120 calories. "Olive oil is beneficial, but it still is calorically dense, so you still need to watch the portion sizes," says Dixon.
BREAD BASKET. Greeks enjoy plenty of carbohydrates, but they focus on whole grains in such dishes as breads, rice, couscous, bulgur, and polenta.
ENTREES. "While American meals normally still focus on a big piece of meat, in the Mediterranean countries meat might be part of the dish or, if it is the main dish, the portion is still small," says Shulman. Plus, she says, vitamin and folic acid-rich greens and vegetables of all kinds are integral to the cooking. Another benefit to Mediterranean cuisine is that it is not complex or complicated to prepare. "There is not much in the way of intricate technique. All you really need to know how to do is chop," says Shulman. And, she adds, it is great for people who are trying to lose or maintain their weight, because the diet is both filling and tasty. "It is a very pleasurable way to eat well and control weight."
WINE LIST. Another nice aspect of the Mediterranean menu is that it includes red wine - which is drunk with meals, in moderation, and without guilt!
DESSERT. Yes, they do eat dessert - but again, the emphasis is on fresh fruit - in compotes, tarts, puddings, or just plain.
HOW TO DO IT AT HOME. If you want to use some of the lessons of the Mediterranean cuisine in your home, here are some tips:
- Try a variety of whole grains in your cooking.
- Incorporate more fruits and vegetables into your meals.
- Include more beans and nuts in your meals.
- Make liberal use of garlic, lemon juice, and fresh herbs.
- Go meatless two or three times a week.
- Eat fish at least twice a week.
- Use cheese as a flavoring - sparingly.
- Use olive oil instead of (not in addition to) less healthy fats.
- Try a recipe from a Mediterranean cookbook such as Martha Rose Shulman's "Mediterranean Light."
FEATURED MINI-ARTICLE #2
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Is your home ready for the next power outage? Remember, they can happen all year long, and the loss of heat in winter can be a special risk. "Most people do not believe this can happen to them, so when it does, they are surprised and bewildered," says American Red Cross preparedness expert Rocky Lopes. "They sometimes do the wrong thing and get hurt because they did not prepare in advance." Do not be let down next time your power goes out. Here is what you can do in advance, as well as a few survival tips:
Do Not Be a Firestarter. Keep an ample supply of flashlights and extra batteries in your house, car, and office - not candles. "More people die from candle-related fires during power outages than from whatever caused the power to go out in the first place," Lopes says. Additional fatal fires are caused by devices that are not designed for home heating use, like ovens, stoves, charcoal, and kerosene heaters.
Prevent Pipe Problems. Whenever weather is cold, freezing pipes are a concern - but especially during a power outage. Take preventive action by draining pipes that are only used in the summer and ensuring that pipes normally exposed to cold are well insulated. If temperatures dip during a blackout, you may need to run the water regularly as well. For more tips, see http://www.redcross.org/services/disaster/0,1082,0_579_,00.html
Keep An Old Phone Handy. Your cell phone will work, because cell towers are powered by electricity, and your cordless phones and digital recording answering machine phones need juice, too. That is why it is good to have at least one simple, old-fashioned phone on hand that you can just plug into a jack.
Stock the Larder. The more nonperishable food items you have in your cupboards, the happier you will be during a blackout. Powdered milk, boxed liquid milk, cold cereals, pasta, tomato sauce, canned beans and vegetables, crackers and tuna are good places to start. Oh, and do not forget a non-electric can opener! If you have a gas stove or outdoor grill (do not even think about bringing it inside), you will be in even better shape.
Stash Cash, Have Gas. When the power goes out, we can all kiss automatic bank tellers, credit cards, and gas pumps good-bye. So make it a habit to always have a little cash on hand, and do not get in the habit of running on empty.
Consider Your Commute. If you were stuck in the office during a blackout, could you walk down several flights of stairs, let alone all the way home? Especially in heels? Keep a pair of sneakers in the office just in case. In fact, it would not be a bad idea to have a pair in your car.
A Watershed Decision. Depending on where you live and how your water is supplied, you may be at risk of running out of water during a power outage. Apartment dwellers on higher floors may not realize that their water supply is provided by electric pump, for example. Know where your water is coming from. If you are in doubt and the lights do go out, fill the bathtub and a few jugs to have a supply on hand.
Keep the Fridge Door Closed. During a blackout, food in the fridge will stay fresh longer if you open the door only when absolutely necessary. Keep a couple of coolers on hand - they can be filled with ice or cold packs and used to store highly perishable items. If you have space, and water is not a concern, place plastic containers of water in your refrigerator and freezer to keep temps low. But since water expands when it freezes, leave about an inch of each container empty.
Computer Considerations. A possible power outage is another good reason to keep your data backed up. Most business offices already have surge protectors and backup power sources for their computers - but do you have one in your home office? If you use a laptop, keep one or two extra batteries on hand. You may also want to look into a power converter that lets you run your laptop from your car's cigarette lighter. Keeping unused computers and other electronic devices turned off is another way to protect them in case of sudden loss of power.
Do Not Ignore the Garage. If you use an electronic garage door opener, make sure you know where the manual release lever is and how to use it. And keep a front door key on hand, too, in case you cannot lift those heavy doors.
For Those With Special Needs. If you are using medication that requires refrigeration, it will usually be safe for several hours in a closed refrigerator - but check with your doctor, to be sure. If you use any kind of motorized electric wheelchair or scooter, keep extra batteries on hand. The same goes for people with other medically necessary equipment.
Flick All the Switches. During a power outage, it is important to keep all appliances, equipment and electronic devices turned off to avoid damage by surges or spikes when the power comes back on. Just leave one light switch turned on so you will know when the outage is over.
Generator Guidelines. If you are considering installing a generator in case of future blackouts, make sure it is safe and meets local requirements. Never keep it inside or hook it up directly to your home's wiring. Your best bet is to get professional advice on this one.
Know Before It Goes. Make sure you have a good first-aid kit on hand, as well as at least one battery-operated radio - and always know where they are!
Additional Information. Visit the American Red Cross web site, http://www.redcross.org/ and click on Disaster Services.
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WELLNESS QUESTIONS & ANSWERS
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** Q & A #1:
Are dried fruits good to eat?
Yes, as long as you make sure to obtain quality ones. High-quality dried fruits are dried slowly at low temperatures in order to preserve as much of the fruits' valuable nutrients as possible. High temperature "speed" drying may cause destruction of many vitamins and enzymes. Another characteristic to watch in determining the quality of dried fruits is the amount of trans-fats found in the fruit. Have you ever noticed how "slippery," or even "greasy," dried fruits can taste and feel right out of the bag? Quite often, dried fruits are sprayed with hydrogenated fats, which are virtually impervious to oxidation. These fats help preserve the fruit for a longer period of time; however, the trans-fats are bad for your body, especially your circulatory system. Dried fruits contain most of the nutrients found in whole, natural fruits with only the water being removed. However, you must watch the number of calories you obtain from eating dried fruit. Once the water is removed, it is easier to eat more than if you were eating the fresh fruit itself. By consuming more dried fruit, you are also increasing the intake of calories.
** Q & A #2:
How dangerous is having a fever?
Unless it gets extremely high - 104 degrees F. or higher - fever is usually not dangerous, at least for short periods of time. When you have a fever, your body is usually telling you that it is fighting an infection. All the reasons for a fever, or an elevated body temperature, are not known, but the metabolic rate increases when it occurs. Therefore, your metabolic processes should be operating efficiently at this time of need. A fever starts when the white blood cells (lymphocytes), patrolling your body through your bloodstream, encounter invading germs. Upon encountering these invaders, hormones are sent to your brain, which resets your optimum body temperature from 98.6° to the 100° range. This increase in temperature of a few degrees causes the increased production of T-lymphocytes and B-lymphocytes, which are important immune cells that attack germs. Although fever is often an important part of the healing process, it can be caused by other factors, too. Therefore, it is generally recommended that you should contact your doctor if a fever begins to rise above 102° or 103°. You should also contact your doctor if a so-called "low-grade" fever of two degrees above the normal 98.6 degrees F. persists more than a few days.
** Q & A #3:
What can I physically do to counteract stress from sitting at my computer all day?
All day "desk-sitting" over a period of time can cause your upper-back muscles to become weak. This can give you a tendency to slump forward. The result? Your neck and shoulder muscles develop poor posture and often become sore and stiff. You can reduce this soreness by strengthening your rhomboid muscles, which pull your shoulder blades together. One exercise is to sit or stand erect and pull your shoulder blades back toward each other, holding the contraction for five seconds. For maximum benefit, do as many repetitions as you can, as often as possible. Your monitor should be at eye level or a little below, and your hands should rest on your keyboard just below elbow level, since raising them to reach the keyboard causes your shoulder and neck muscles to tense up.
** Q & A #4:
How important is it for a person to wash their hands in public restrooms?
We feel it is extremely important for a variety of health reasons. Multiple studies show that it is important to wash your hands after using any bathroom as handwashing lessens the possibility of bacterial contamination, where it can be more easily to your mouth, eyes and other areas. Some helpful hints would be to use the tip of your shoe to raise a toilet seat, tear off some tissue to flush the handle, and use a paper towel to open the door when exiting. A bigger problem could be lurking in the automatic hot-air dryers so popular today. Researchers at the University of Westminster, in London, detected high levels of dangerous bacteria, both in the hot-air dryers in public restrooms and on hands recently dried by them. Bacteria collect inside the dryer nozzle, which then blows the germs right onto your damp hands - dampness and warmth are perfect for bacterial growth. To lessen your chance of bacterial exposure, dry your hands with paper towels if at all possible.
** Q & A #5:
How does good nutrition affect a teenager's performance?
Teenagers require good nutrition for good health, especially to support mental performance. They certainly have a better chance to maximize their performance if they follow the accepted dietary guidelines that provide them with good-quality protein, not loaded with saturated fat, and adequate fruits and vegetables. The question remains as to how many children actually do eat right? How much damage are they doing to their bodies by consuming fast foods and soft drinks? Through this fast-paced style of eating, they not only are consuming unhealthy components, but they are not receiving the phytonutrients as they would from eating healthy fruits and vegetables. A study in the "Journal of Alternative and Complementary Medicine" involving 245 children found that children, who had vitamin deficiencies which were later corrected showed improvement in their intelligence test scores. The average increase in IQ scores was only two to three points, while some jumped a whopping 15 points!
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Thank you for reading this edition of the Archangel Health News and may God bless you and your HEALTH!
Darrin and Sandi Quiles
Archangel Health and Nutrition Store
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Copyright © 2004 by Sandi and Darrin Quiles. All rights reserved.
Please note: the information contained herein has been compiled from various sources. The above statements have not been evaluated by the U.S. Food and Drug Administration. We make no claims, either expressed or implied, that any products mentioned in this newsletter will cure disease, replace prescription medication, or supersede sound medical advice.
