Latest Wellness Newsletter

Happy New Year!

Here’s your Wellness Newsletter, January, 2008

This newsletter provides research-based wellness and self-care 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 in its entirety to whomever you believe may benefit.


Scroll down to what interests you…

1. Your wellness message

2. Wellness news:

a. Which vegetables protect best against cancer and other conditions?

b. Sitting may increase risk of disease

c. Walk away menopausal anxiety, stress and depression and sport down blood clots

d. Green tea may help regulate inflammatory skin disease

e. Diet may prevent infertility in women and asthma and allergies in their
children

3. Wellness Books

4. Online “Living Well with Menopause” support group

5. 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: Wellness retreat/self-care weekend, book listings, menopause
booktalk/signings

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1. Your Wellness Message

May you be blessed with joys that warm your heart and the hearts of those dear to you.

Daniel Benor, MD

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2.Wellness News

a. Which vegetables protect best against cancer and other conditions?

Cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, cauliflower) contain the phytonutrient sulforaphane, which has significant anti-cancer effects. This phytonutrient deactivates a potent estrogen metabolite (4-hydroxyestrone) that promotes tumor growth, especially breast tumor growth and also metastasis of tumors to other parts of the body (J Nutrition, Sept 2004, Vol 134 No 9, pp. 229-36; Breast Cancer Research and Treatment, Sept 2000, Vol 63, No 2, 147-152.)

Sulforaphane also assists in the self-destruct sequence the body uses to eliminate abnormal cells in leukemia (Proc Natl Acad Sci, 2001, Dec 18, 15221-6), stomach tumors (Proc Natl Acad Sci, Mary 28, 2002, pp. 7619-5), intestinal polyps (Carcinogenesis, May 4, 2006), ovarian cancer (Int J Cancer Apr 30, 2007) lung cancer (Cancer Epidemiol Biomarkers Prev, Oct 10, 2001, 1063-7) and offers special protection to those with colon cancer susceptible genes (Am J Epidemiol, Dec 1, 2000pp. 1081-92), and inhibits the production of proteins produced by the prostate whose rising levels may indicate prostate cancer (Am J Clin Nutr, 1994, Supple 59, 166S-70S). A weekly serving of cauliflower can lower risk of advanced prostate cancer by 45%(J Natl Cancer Inst, August, 2007, pp. 1200-09), reduces the risk of bladder cancer by 29% for hearty eaters of these vegetables (International Journal Cancer, May 15, 2007, pp. 2208-13). When teamed with tomatoes, broccoli can even more effectively fight prostate cancer, providing an additive effect (Cancer Research Jan 15, 2007, pp. 836-843).

Sulforaphane can also boost liver and skin cell detoxifying ability to repair sun-damaged skin, protect the heart (European Journal of Clinical Nutrition, 2003, 57, 904-908), prevent cataracts (http://www.sciencedaily.com/releases/2008/01/080114162513.htm)build stronger bones (1 cup of broccoli contains 74 mg calcium and 123 mg vitamin C to significantly improve calcium absorption; dairy products contain no vitamin C but do contain saturated fat and more calories), boost the immune system (1359 mcg of beta-carotene and zinc and selenium, which act as cofactors in numerous immune defensive actions), and fight birth defects by supplying folic acid. A cup of broccoli provides 94mcg of folic acid, for DNA synthesis and the fetus’ nervous system so cells divide properly.

The best way to cook these vegetables? Cut florets and stalks and steam for 5 minutes. (Don’t forget to drink the remaining water used to steam them for added benefits.) Boiling causes a loss of 56% of folate in broccoli. Microwaving broccoli results in a loss of 97%, 74% and 67% of its three major antioxidant compounds---flavonoids, sinapics, and caffeoyl-quinic derivatives. In comparison, steaming broccoli resulted in a loss of only 11%, 9% and 8% respectively, of the same antioxidants (J Sci Food Agric, 2003, Vol 83, No 14).

Serving Ideas: . Puree cooked broccoli, cauliflower, and tomatoes or tomato sauce, and combine with seasonings for a hearty soup. Toss whole grain pasta, olive oil, pine nuts and steamed broccoli florets with seasonings for a healthy lunch or dinner.

The best way to get kids (and other family members) to eat more veggies? Plant a garden (http://www.sciencedaily.com/releases/2007/04/070418163652.htm)

b. Sitting may increase risk of disease

Sitting in office chairs, while using computers, reading, talking on the phone and watching TV all have negative effects on fat and cholesterol metabolism. Sitting can stimulate disease-promoting processes, and even exercising an hour a day isn’t sufficient to reverse the effect.

Standing and moving lightly and other non-exercise activities burn more calories, and engage the enzymes in blood vessels of muscles responsible for fat burning, which can influence cardiovascular disease, diabetes and obesity that may result from inactivity. Standing can double the metabolic rate, so it might make a good weight reduction method. Given that only 28% of Americans obtain the minimal amount of exercise recommended, limiting sitting (maybe even in waiting rooms) might even make a dent in our obesity problem.

What should you do? Stand and pace while talking on the phone, type while standing, invite guests over and offer a standing buffet with music, so they tap their feet or maybe dance between courses.

What about work? Get a standing desk, for starters. I put a plastic file folder container on my desk, filled it with books (so it wouldn’t topple) and placed my laptop on top. I can even do a little soft shoe while I’m word processing. Yes, right now, I’m standing at my computer and composing this e-zine.

Standing meetings doing the Conga can’t be far off…

Source: University of Missouri-Columbia (2007, November 20). Sitting may increase risk of disease. ScienceDaily. http://www.sciencedaily.com/releases/2007/11/071119130734.htm

c. Walk away menopausal anxiety, stress and depression and sport down those blood clots

Researchers recruited three hundred and eighty African-American and Caucasian pre-menopausal women living in Philadelphia. They asked the women to report their physical activity level, and followed their health habits for 8 years. Women who reported high levels of physical activity (walking at a moderate pace for an hour and a half at least five times a week), had lower levels of perceived stress than those who did not exercise (http://www.sciencedaily.com/releases/2008/01/080103090651.htm)

Moderate exercise can also reduce risk of blood clots. While strenuous activity is known to increase the risk of blood clot development in older adults, regular non-strenuous exercise has been shown to greatly benefit the heart, providing a positive effect.

In a study of 7,860 individuals age 18-70 in the Netherlands, researchers found that participating in sports (regardless of the type of sport or its intensity) reduced the risk of developing a blood clot in a lung artery by 46 percent and a blood clot in a leg vein by 24 percent. The risk was reduced by 55 percent when women who were pregnant or receiving oral contraceptives or hormones for menopause were excluded.

What to do? Take up table tennis, or badminton, or get out those croquet balls. Remember, intensity doesn’t matter. Even 70-year-olds can play croquet. Or what about golf (riding one of those carts around), or competitive walking?

Source: Blackwell Publishing Ltd. (2007, November 21). Regular exercise reduces risk of blood clots, study suggests. ScienceDaily. Retrieved November 29, 2007, from http://www.sciencedaily.com/releases/2007/11/071120124245.htm

d. Green tea may help regulate inflammatory skin disease

Green tea, already shown to suppress inflammation, helps regulate the expression of Caspase-14, a protein in genes that regulates the life cycle of a skin cell. In people with psoriasis, that process is interrupted and the skin cells don’t die before more are created, resulting in lesions. Animals treated with green tea showed reduced levels of proliferating cell nuclear antigen, a gene expressed when skin cells multiply.

The researchers state that this finding is important because some treatments for psoriasis and dandruff can have dangerous side effects for which long-term effects aren’t known.

Source: Medical College of Georgia (2007, August, 7). Green tea holds promise as new treatment for inflammatory skin diseases. Retrieve 1/15/2008 from http://www.sciencedaily.com/releases/2007/08/070806174354.htm

e. Diet may prevent infertility in women and asthma and allergies in their children

Researchers at the Harvard School of public health followed a group of 17,544 married women who participated in the Nurses’ Health Study II and scored their dietary and lifestyle factors that previous studies have found to predict ovulatory disorder infertility.

The women with the highest fertility diet scores ate less trans fat and sugar from carbohydrates, consumed more protein from vegetables than from animals, ate more fiber and iron-rich foods, took more multivitamins, had a lower BMI, exercised for longer periods of time each day, and consumed more high-fat dairy products and less low-fat dairy products. The women who followed more of these recommendations dropped their risk of infertility for every strategy undertaken., with a six-fold difference between women following five or more low-risk dietary and lifestyle habits and those following none. This reduced risk was similar for all subgroups of women regardless of age and whether or not they had been pregnant in the past.

Source: Chavarro, and colleagues. (2007, November). Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstetrics & Gynecology Vol 110, No. 5.

Pregnant woman can also reduce asthma and allergies in their children by eating a fish-rich diet in pregnancy and feeding their children a diet in fish and fruity vegetables (tomatoes, eggplant, cucumber, green beans and zucchini).

Source: Chatzi and colleagues. (2007, September). Diet, wheeze and atrophy in school children in Menorca, Spain. Pediatric Allergy and Immunology Vol 18, pp. 480-485.

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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.htmlAnchor-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 page

*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.
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4. Online Menopause Support/Information Group

Anyone who could benefit from support and information during menopause can go to www.yahoogroups.com and write living well with menopause in the search box, scroll down to Living Well with Menopause and click on it.
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5. E-books

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. 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 click onwww.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. Wellness Workshop/Retreat.

Stressed? Anxious? Need a weekend getaway where you can learn new wellness self-care measures and luxuriate in restful beach surroundings? Go to www.carolynchambersclark.com and click on my picture.

b. Want your book or event mentioned in this newsletter? Contact me by clicking on my picture at www.carolynchambersclark.com and provide the particulars…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.

c. Menopause Book Talk Stop for Floridians

Discover which foods and supplements will work best for you. Menopause book signing and giving away a free e-book in Pt. Charlotte (January 19th, 2 p.m. ), Venice (February 2nd, 2 p.m.), and Osprey (March 1, 2 p.m.).
____________________________________________________________________________________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!

If you want to subscribe to this newsletter, go to www.carolynchambersclark.com and click on my picture.