WELLNESS NEWSLETTER # 16, November, 2007
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This newsletter provides research-based information and tells you about books, e-books, web sites and events that can enhance well-being, promote health, and help develop self-care, teaching/learning and leadership skills. Please forward it on to colleagues, families, friends, clients, students and whomever you believe may benefit.
Scroll down to what interests you…
1. Your wellness message
2. Wellness news:
a. Is sugar intake related to diabetes after all?
b. Memory problems? Here are some tips from the American Academy of
Neurology. Now where did I put those car keys?
c. Which fruit may help prevent oral cancer?
d. What to eat to minimize chances of arthritis symptoms.
3. Wellness Books
4. Online Living Well with Menopause support group
5. Inexpensive self-care/wellness e-books
6. A new book for nurse educators
7. A new book for nursing leaders and managers
8. Archives of past Wellness Newsletter issues.
9. Wellness Events: Get your book published, transform your relationships, get
your event or book mentioned in the Wellness Newsletter, or meet me on my book tour.
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1. Wellness Message
Let us not look backward in anger, nor forward in fear, but around in awareness.
James Thurber
2.
- Wellness News
a. Is sugar intake related to diabetes after all?
According to a large study, a high sugar dietary pattern increases chronic inflammation, and raises the risk for developing type 2 diabetes.
Following 35,340 women in the Nurses’ Health Study and 89,311 women in the Nurses’ Health Study II, researchers from Harvard and the Massachusetts General Hospital found that an eating pattern high in sugar-sweetened soft drinks, refined grains, diet soft drinks, and processed meats was associated with an increased risk of diabetes.
Source: Schulze, Hoffman, Manson and colleagues. (2006). Dietary pattern, inflammation, and incidence of type 2 diabetes in women, American Journal of Clinical Nutrition, vol. 82 (no 3), pp. 675-684.
What can be done to ward off diabetes?
* Eliminate sugar-sweetened soft drinks, refined grains, diet soft drinks, and processed meats
* Eat more cruciferous vegetables (broccoli, Brussels sprouts, cabbage and yellow vegetables), drink a glass of red wine now and then, and you can even have a cup or two of coffee.
* And if you don’t like those choices, you can have kale (delicious and full of calcium!),collards, cauliflower, bok choy (available in supermarkets and at Chinese restaurants), rutabaga, mustard greens (great in salads), radish, and watercress.
b. Memory problems? Hmm…where did I put those car keys? Here are some tips from the American Academy of Neurology.
*If you regularly consume omega-3 rich oil, such as flaxseed and walnut oil, you can reduce your risk of dementia/Alzheimer’s disease by 60 percent compared to those who don’t use these oils.
*It you eat fruits and vegetables daily you will reduce your risk of dementia by 30 percent compared to those who don’t regularly eat these foods.
*If you eat fish at least once a week, you can lower your risk of Alzheimer’s disease by 35-percent and dementia by 40-percent, but only if you don’t carry the gene that increases the risk of Alzheimer’s, the apolipoprotein E4. But never fear, because most of us don’t carry it, says study author Pascale Barberger-Gateau, PhD, of the French National Institute for Health and Medical Research, in Bordeaux, France.
Source: American Academy of Neurology (2007, November 13). Eating Fish, Omega-3 Oils, Fruits and Veggies Lowers Risk of Memory Problems. Retrieved November 14, 2007 from http://www.sciencedaily.com/releases/2007/11/071112163630.htm
Curry is also a good choice. Curcumin, from the curry spice turmeric, has been shown to possess potent antioxidant and anti-inflammatory properties to reduce plaque that gathers in the brain and makes you forget. In one study, older adults who ate curry occasionally, often or very often had significantly better scores on the Mini-Mental State examination than those who never or rarely consumed curry. Get thee to an Indian restaurant, or just buy some Turmeric and sprinkle it on your salads, stews, soups or whatever. Good on rice, too!
Source: Ng and colleagues. (2006). Curry consumption and cognitive function in the elderly. American Journal of Epidemiology 164(9), 898-906.
c. Which fruit may help prevent oral cancer?
Drum roll, please. The answer is avocado. Yes, it’s a fruit, even though it doesn’t taste like one. According to researchers at Ohio State University, the delicious avocado kills and prevents pre-cancerous cells from developing into actual cancers. Without killing healthy cells. Quite a feat.
D’Ambrosio, the lead author who collaborated with researchers in the College of Pharmacy, found that phytochemicals extracted from avocados target multiple signaling pathways and increase the amount of reactive oxygen within the cells, leading to cell death in pre-cancerous cell lines.
Their studies suggest that individual and combinations of phytochemicals from the avocado fruit may offer an advantageous dietary strategy in cancer prevention---and they’re delicious, too!
Avocados are also chock-full of vitamin C, folate, vitamin E, fiber and unsaturated fats (needed to keep brain and body functioning).
Source: Ding and colleagues. (2007). Chemopreventive characteristics of avocado fruit. Seminars in Cancer Biology 17(5), 386-397.
d. What to eat to minimize chances of arthritis symptoms.
People who already have arthritis or don’t want to develop it, can do plenty of things to relieve symptoms. Here are some:
1. Eat like the Mediterraneans do: this means lots of fish, fruit, vegetables, and legumes(dried beans and peas and peanut butter).
2. Use extra virgin olive oil as your only oil. It contains olecanthal which has an anti-inflammatory effect similar to ibuprofen, but without the bad effects.
3. Focus on red, orange, and yellow fruits and veggies. They contain carotenoids that reduce inflammation. Researchers from the UK found that people whose diets are rich in these foods are significantly less likely to develop rheumatoid arthritis.
4. Avoid the green parts of the nightshade fruits (potatoes, tomatoes, peppers, and eggplant. Let your green peppers ripen to yellow or red and they won’t contain solanine (a toxin), and don’t eat the green parts of potatoes, tomatoes, or eggplant.
5. Lose a pound. Losing even 1 pound---can make a huge difference in discomfort because it reduces the load on the knees. (One pound reduces the load by 4pounds.)
6. Exercise regularly. Losing 5% of body weight and doing moderate types of exercise provides the best overall improvement in pain and function. Even if weight is lost, a lack of regular vigorous physical activity doubles the odds of experiencing a decline in the ability to perform basic daily activities.
7. Eat bing cherries. One study found that sweet cherries have anti-inflammatory effects that may be beneficial for the management and prevention of inflammatory disease like arthritis, asthma, and Crohn’s disease.
8. Eat those unsaturated fatty acids available in fish, fish oils, evening primrose oil and sunflower oil are anti-inflammatory substances that may protect you from the inflammatory condition known as arthritis.
*For more arthritis information, go to www.carolynchambersclark.com/id36.html
Sources:
McKellar and colleagues. (2007). A pilot study of a Mediterranean-type diet intervention in female patients with rheumatoid arthritis living in areas of social deprivation in Glasgow. Annals of Rheumatic Diseases 66(9), 1239-1243.
Kelley and colleagues. (2006). Consumption of bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. The Journal of Nutrition 136 (4), 981-987.
Lunn & Theobald. (2006). The health effects of dietary unsaturated fatty acids. Nutrition Bulletin 31, 178-224.www.uaf.edu/ces/publications/freepubs/FGV-00337.html
3. Wellness Books
Aging Beyond Belief by Wellness Guru, Don Ardell, 2007.
If you plan to age, prepare yourself - it's later than you think and the challenge of aging well should be taken seriously. Discover what aspects of aging can't be changed and guide the rest that can. Aging Beyond Belief includes 69 recommendations for a more healthful, enjoyable and meaningful existence at every stage of life, written by the world's most prolific, outrageous, humorous and athletic expert on wellness. The book can be ordered from:http://www.wholeperson.com/x-selfhelp/aging.html#Anchor-Aging-47857 or Don’s web site: http://www.seekwellness.com/wellness/index.htm
*Living Well with Anxiety: What Your Doctor Doesn’t Tell You That You Need to Know.
This helpful self-care manual provides a mind, body, and spirit wellness approach to anxiety. Learn how to control anxiety and stress naturally. Contents include how to self-diagnose anxiety, wellness approaches (nutrition, herbs, environmental changes, exercise, other anxiety-reducing and healing measures), relationships, purpose and spirituality, creating your own anxiety plan and finding and working with the right practitioner. Ask your local book store to order LWW Anxiety if you don’t find it on the shelf. You can also find this book by clicking on www.harpercollins.com and writing Carolyn Chambers Clark in the search box at the top of the screen.
*Encyclopedia of Complementary Health Practice. Includes concepts and issues, economic and practice issues, education issues, legal/legislative/health policy issues, historical perspectives, conditions (from a-z), influential substances, practices and treatments, contributor directory, and resources directory. For more information or to order, click on www.springerpub.com and write Carolyn Chambers Clark in the search box at the top of the screen.
Garden Therapy Guidelines for Special Needs by Judith Gammonley, ARNPBC, EdD, LCP includes how to use garden therapy with those who are memory impaired, brain injured, or who struggle with developmental or physical challenges for symptoms as widely divergent as wandering, distractibility, poor communication, mood changes, disorientation, fatigue, frustration, aggression, limited social skills, lack of self-confidence, limited mobility, depression, lack of motivation, anxiety, and social withdrawal. For copies, contact Dr. Gammonley at goodgam@aol.com or phone her at (727) 784-2449.
*Group Leadership Skills
Now in its 4th edition, this book focuses on an introduction to group work, basic group concepts and processes, working to achieve group goals, special group problems, beginning/guiding/terminating the group, supervision of group leaders and co-leadership, behavioral approaches for group leaders, recording and analyzing group process, groups for the old adults, working with focal groups, when the organization is the group, and when the community is the group. Go to Springer Publishing Company by clicking on www.springerpub.com and write Carolyn chambers Clark in the search box at the top of the screen.
*Health Promotion in Communities: Holistic and Wellness Approaches.
Focuses on applying wellness and holistic concepts to community work and includes a model for health and wellness promotion in communities, health promotion with changing and vulnerable populations, community self-assessment, principles of planning effective community programs, community mobilization and participation, evaluating community health programs, health promotion in rural settings, health promotion on the internet, nutrition and weight management, fitness and flexible movement, typical childhood communicable diseases; promoting community resilience, stress management, smoking cessation, violence prevention, environmental wellness, complementary health care practices, advanced communication skills with individuals and groups, working with groups, working with families, health promotion with African American women, establishing a lay health promotion program in a Hispanic community, diabetes programs in Hawaii, parish nursing, conducting a survey; the example of a youth service organization, violence prevention in schools; a model violence-prevention center, evaluating small community-based health promotion programs: lessons learned from Colorado Health Promotion Initiatives, health promotion in a homeless center. Available from Springer Publishing Company by clicking on www.springerpub.com and writing Carolyn Chambers Clark in the search box at the top of the screen.
Healthy Holistic Aging: A Blueprint for Success
This book not only provides an easy to follow blueprint for health and holistic aging, but the author is an exceptional role model for his program. Can you live a healthy and independent life to the age of 100? Can you enjoy positive relationships? Can you maintain a healthy environment? Carl Helvie, RN, DrPH says you can and at age 74, he's a perfect example of the right things to do. He has no chronic illnesses and is among the 11% of the age 65-and-overs who take no prescribed medications. The book cites overwhelming scientific evidence that good diet, exercise, adequate sleep, prayer, meditation, positive relationship with others and a clean and safe environment can ensure successful aging. Ask for it at your local bookstore or find it online. Also visit Dr. Helvie’s web site where you can also obtain the book as well as other helpful information. Click on www.HealthyHolisticAging.com.
*Holistic Nursing Approach to Chronic Diseases
Based on holistic assessments and interventions, this book uses a holistic approach to AIDS/HIV, Allergies/Asthma, Alzheimer’s Disease, Arthritis, Cancer, Carpal Tunnel Syndrome, Chronic Fatigue Syndrome, Depression, Diabetes, Digestive Problems, Fibromyalgia, Heart and Blood Vessel Disorders, Kidney Disease, Liver Disease, multiple sclerosis, osteoporosis, overweight/obesity, pain, Parkinsons’ Disease, and/or sleep disorders. Available from Springer Publishing Company by clicking on www.springerpub.com and writing Carolyn Chambers Clark in the search box at the top of the screen.
*Living Well with Menopause: What Your Doctor Doesn’t Tell You That You Need To Know.
A self-care manual to help women learn about using hormones, and what to do if they'd rather not. Soon to be available in Spanish. Now in its third printing. Table of contents includes: menopause: a natural process, medical treatment, nutrition, herbs, environmental actions, exercise, other stress reduction and healing measures, relationships, finding and working with the right practitioner, and putting it all together: your menopause success plan. Available from Harper Collins by clicking on http://www.harpercollins.com and writing Carolyn Chambers Clark in the search box at the top of the screen.
4. Online Menopause Support/Information Group
Anyone who could benefit from support and information during menopause can go to www.yahoogroups.com, write living well with menopause in the search box, scroll down to #5, and click on it.
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5. Inexpensive e-books for you, family, clients, or colleagues
Available e-books include ADHD, acne, bladder spasms/bladder infections, couple communication, depression relief, great body, headaches, healing veggies, healing with affirmation & imagery, healthy hair, helping with homework, natural diuretics, pain free, parenting, peri-menopausal bleeding, permanent weight loss, pregnancy, helping children be successful in school, teaching math concepts, thyroid, and whole brain thinking. All are from a wellness, self-care perspective. Click on www.carolynchambersclark.com (Scroll down the left hand column of the web site to find them.)
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6. New Book for Nurse Educators
*Classroom Skills for Nurse Educators. Hot off the press and already in its second printing, this new book for nurse educators provides ways to promote interactive learning even in large classes, while teaching asynchronously online and more…also introduces creative ways to use role playing, simulations, simulation games, group methods, peer learning, value clarification, perceptual exercises, journal writing and poetry. Educator vignettes present situations that help integrate theory into practice for varied nurse educators from nursing faculty, clinical nurse leaders, graduate students in nursing education programs to staff development experts. Presents indepth analysis and tips for overcoming the teaching/learning problems that can interfere with the learning process, and even shows how to develop your own learning materials (including simulations and games) in simple but effective ways. Find the book on the Jones & Bartlett web site by clicking on www.jbpub.com/catalog/9780763749750 and looking for Classroom Skills for Nurse Educators. Sample chapters and more information available at the web site.
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7. Creative Nursing Leadership & Management
ISBN-10: 0763749761. 432 Pages. Will Publish: 02/07/2008 or sooner.
This book provides relevant theory and ties it to practice by allowing learners to use critical thinking activities in a safe classroom environment. Perfect for upper-level undergraduate nursing leadership courses (and for more advanced leaders), the text focuses on creating leadership opportunities and creative solutions; using information technology; managing resources and change; delegation and succession: developing staff; and creative political, legal, ethical, effective, and safe interventions to keep staff engaged.
For more information or a review copy, click on http://www.jbpub.com/catalog/9780763749767
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8. Archives of the Wellness Newsletter
To read recent past issue of the Wellness Newsletter, click on www.carolynchambersclark.com/id103.html
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9. Wellness Events
a. Get Your Book Published Workshop/Retreat.
Planning a small group workshop/retreat for those of you who want to get a book
published. Did you know that almost everybody wants to get a book published, but
most people never do? This workshop/retreat can help you get a book published. For more information go to www.carolynchambersclark and click on my picture.
b. Transform Your Relationships
Give a holiday gift to yourself. Saturday, December 1st, 2007 9:00 AM to 4:00 PM. Arts and Minds Center, 3138 Commodore Plaza. Coconut Grove, FL. Contact: Dr. Maureen Duffy 305.335.8043 or Dr. Patricia Munhall 305.461.2459. Fees: $75.00 per person
Feel stuck in the same old ways or bored with the same arguments? Dr. Maureen Duffy will help you improve the quality of your relationship with a partner or spouse. You will learn how to develop shared histories and rituals and avoid toxic behaviors. Learn to tune in, heal past and present wounds, and have a positive relationship.
c. Have a holistic or wellness book or activity/event you want me to mention in this newsletter? Contact me by clicking on my picture at www.carolynchambersclark.com and provide the particulars, or just reply to this email with the info…title, author, year of pub, a short blurb, and where to get the book or the directions to the activity. Just follow the format I’ve used above for books and activities, please. That’s Times Roman 12 point black ink only no underlining or bolding, please, and you only have a few lines to do all that. Don’t forget your contact information. That will make my life a whole lot easier…Thanks in advance.
d. Book Tour Stop for Floridians
If you (or any of your friends or family) will be anywhere near Englewood, Florida on Saturday, December 1, 2007 at 2 p.m. I’ll be doing an anxiety book talk and book signing at Richard’s Whole Foods and giving away a free health-related e-book. I’ll be showing you how to choose the right foods and supplements especially for you and your body. Come and visit! Call for reservations and/or directions anytime from 10-6 p.m. M-Sat at (941) 473-0278.
I’ll be doing book talks on anxiety and menopause in Port Charlotte, Bradenton, Venice, and St. Petersburg after the first of the year…stay tuned!
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PLEASE SEND THIS NEWSLETTER ON to friends, family, clients or colleagues who might benefit. My only request is that you send it in its entirety.
In Wellness,
Carolyn Chambers Clark
ARNP, EdD, FAAN, AHN-BC
Editor
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Stay Well!
