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July 2013 Weight loss: Is what you believe true? Is what you believe about how to NEJM study: In their current form, physical successfully lose weight really true? education classes haven’t been proved to A recent New England Journal of prevent or reduce childhood obesity. Medicine study says it may not be. Dr. Grothe (KG): “In their current form” is The study’s authors say that many things the key here. The authors aren’t arguing people think about weight management against physical education classes. They’re aren’t true. They may be myths commenting on how these classes affect or presumptions. They say there’s no children’s weight. proof – from randomized, controlled trials NEJM study: Eating more fruits and – to back them up. Mayo Clinic experts vegetables – without making any other agree that these trials are important – but changes – won’t lead to weight loss or less that other types of research can offer weight gain. valuable insights, too. DDH: It’s true that if you add more fruits or Here’s another view on four ideas that vegetables on top of everything else you’re the study finds aren’t true, fromDonald eating, you won’t lose weight. But if you eat D. Hensrud, M.D., Preventive Medicine, more fruits and vegetables, you’ll probably and medical editor-in-chief of The Mayo eat less of other foods that are higher Clinic Diet, and Karen Grothe, Ph.D., in calories. L.P., A.B.P.P., Psychology, both of Mayo Clinic, Rochester, Minn. NEJM study: Assessing a person’s readiness hasn’t been proved to be New England Journal of Medicine important for weight loss. (NEJM) study: Regularly eating breakfast hasn’t been proved to help KG: Readiness for change can come and go prevent obesity. and depends on many factors. If you want to lose weight, it’s important to be able to say Dr. Hensrud (DDH): Many studies link what steps you’re willing to take to get there. eating breakfast to better weight control. Mayo Clinic experts advise people to Read the study: Casazza K, et al. Myths, presumptions, and facts about obesity. have a healthy breakfast every day. The New England Journal of Medicine. 2013;368:446. © Stockbyte/think s tock Carpenters: Rebuilding your health can be a do-it-yourself job “Steve Austin, astronaut… a man barely reconditioned for duty with a six-million- Dollar Man prompted ABC to launch a alive. We can rebuild him. We have the dollar makeover to prepare him for a new second series: The Bionic Woman, about a technology. We can make him better than top-secret assignment. former tennis pro (Jaime Sommers, he was. Better... stronger... faster.” played by Lindsay Wagner) who received Austin’s right arm, both legs and left eye bionic implants following a near-fatal So began each episode of The Six Million were retrofitted with high-tech bionic skydiving accident. Dollar Man. If you were alive in the mid- implants that gave him superhuman 1970s, you might remember this TV series. strength, speed and vision. His power plant Both series were cancelled in 1978, but their was said to be atomic. No wonder the themes have particular relevance today as The Six Million Dollar Man was Steve Austin, operation cost $6 million. consumers deal with the economic realities played by Lee Majors. Barely surviving a of our current healthcare system. spacecraft crash, Austin was surgically The immediate popularity of The Six Million continued on page 8

2 3 Gina and 4-5 6 Common 7 Andre: A week’s worth health What is Leisure- of healthy insurance Meal-planner hospice? time tips meals terms Grocery list 2 on your mind

EDITORIAL STAFF AND ADVISORS

EXPERTINSIGHT MEDICAL DIRECTOR Philip T. Hagen, M.D. Preventive Medicine What is hospice? MEDICAL EDITOR Brent A. Bauer, M.D. By Timothy J. Moynihan, M.D., Oncology, Mayo Clinic General Internal Medicine Dr. Moynihan specializes in hospice and palliative medicine. He is director of the Palliative ASSOCIATE MEDICAL EDITOR Care Consulting Service for Mayo Collaborative Services LLC at Mayo Clinic, Rochester, Minn. Matthew M. Clark, Ph.D., L.P. Psychiatry and Psychology © MFMER Editorial Director Paula M. Marlow Limbeck MANAGING EDITOR Hospice is something many people have heard of but don’t know much about. Hospice Stephanie K. Vaughan is a program that comforts and supports people nearing the end of life and their families. ART DIRECTION Paul E. Krause, Aimee L. Wood Hospice care includes: People who receive hospice care Hospice helped Fran Gentling and DESIGN AND PRODUCTION are expected to live for six months her husband, Armand, who died Gunnar T. Soroos • Treatments for comfort, such or less. But it can be given for as Dec. 27, 2012, truly enjoy the rest as medications to treat pain long as a doctor and the hospice of the time they had together, and EDITORIAL REVIEW BOARD • Medical equipment, such care team feel it’s needed. hospice still provides comfort to Sandra Bjerkness, R.D. CTSA Clinical Research Unit as oxygen, a hospital bed or Fran today. While it’s most often given at a walker Alina G. Bridges, D.O. home, hospice care is also offered “Hospice has been so absolutely Dermatology • A team of health care workers at hospitals, nursing homes, wonderful,” Fran says. “They David W. Claypool, M.D. and volunteers assisted living facilities and shared their happiness and Emergency Medicine hospice facilities. brightness with us every time they Michael A. Covalciuc, M.D. • Help for caregivers, from came in. We became one family.” Preventive Medicine assistance with bathing and Research shows that hospice care Edward T. Creagan, M.D. medications to spiritual support can help people receiving it feel Medical Oncology and breaks for the caregiver better and even live longer. It can Learn more about Donald D. Hensrud, M.D. help people who are dying – and hospice and find Preventive Medicine • Support for the family both hospice services their loved ones – prepare for and Jeanne Graner Krochta, L.P. before and after a loved cope with the end of life. near you at www. Employee Assistance Program one’s death caringinfo.org. Debra I. Mucha, R.N., C.N.P. Community Pediatric and Or scan this with your smartphone. Adolescent Medicine Ray W. Squires, Ph.D. Cardiovascular Health Clinic Jacqueline M. Thielen, M.D. General Internal Medicine Find a good Maria G. Valdes, M.D. Community Pediatric and massage Adolescent Medicine Andrew I. Vaughn, M.D. therapist with Preventive Medicine Choosing a massage therapist these tips. Beth A. Warren Mayo Clinic’s Dan Abraham Healthy Living Center

• Tell your doctor that you’d like to try massage therapy. Your doctor EDITORIAL RESEARCH may be able to help you find a massage therapist. You may also Types of massage Anthony J. Cook, Amanda K. Golden, Deirdre A. Herman, be able to get a list of licensed massage therapists from a nearby Erika A. Riggin hospital or medical school. PROOFREADING • Once you’ve found a few therapists you’re interested in, give Swedish is the most Miranda M. Attlesey, Donna L. Hanson, Julie M. Maas them a call. Ask about their education, training and experience. common. ADMINISTRATIVE ASSISTANT The American Massage Therapy Association recommends that Laura B. Long massage therapists get at least 500 hours of supervised massage Deep tissue is used to therapy training. Also ask about their license and certifications and Want access to the health any education they’ve had that may relate to your health, such treat injured muscles and experts at Mayo Clinic? as massage for cancer. In addition, some massage therapists This newsletter provides it. are members of the American Massage Therapy Association, get break up scar tissue. Mayo Clinic’s 3,700 physicians, scientists and researchers help certified by theNational Certification Board for Therapeutic develop and review articles in Massage and Bodywork or both. this publication. Our editorial Sports and chair are board also reviews each article • When you call a licensed or certified massage therapist, talk about to ensure that we’re offering other common types of accurate, action-oriented what you want to get out of massage therapy. Ask therapists if they information. practice the type of massage that would best meet your needs. massage. © MFMER “I think sometimes we tend to get into a “I thinksometimeswetendtogetintoa “Everything tooklonger,” Andre says. Gina and Andre: ‘It recharges you’ My Although they joined a local volleyball Although theyjoinedalocalvolleyball After Ginawaslaidoff from herjobin explored theiroptionswith afresh lookat outside ofLosAngeleswasalotdifferent Volleyball hasalwaysbeenthego-to couple realized thattheirwork-lifebalance couple tohavefunandstayactive. choice forfunAndre Osmondandhis what leisure timetrulymeans tothem. work in the Midwest. They both landed work intheMidwest.Theybothlanded while,” Andre says. wife, GinaChiri-Osmond.Andre usedto spend yourleisure time,thecoupleagrees. volleyball forfun. California, the couple started looking for thecouplestartedlookingfor California, With more peopleeverywhere, living play volleyballprofessionally. Playingin new jobs, moved back to the Midwest and new jobs,movedbacktotheMidwest and Doing something new by learning a new a new Doing somethingnewbylearning But after they moved to California, the the But aftertheymovedtoCalifornia, rut with volleyball. It loses its luster after a rut withvolleyball.Itlosesitslusteraftera realized thattheyneededtolookbeyond from theirlifeinIowa.Thecouplealso had changed–andnotforthebetter. language, forexample, isagreat wayto league, theylookedatotheractivities, too. local volleyball leagues is a way for the local volleyballleaguesisawayforthe Story

Make your leisure time count You’ll behealthierandenjoylifemore ifyoutake do. Considertryingnewactivities,too. How your away you time may spend work overall. make you from happier Building many small chunks of leisure time – such as taking a short walk with walk with ashort of taking chunks as time many leisure –such small Building Make time for leisure – and make it meaningful and enjoyable –with and this advice. Make timemake for –and meaningful it leisure a friend – into your day can boost your mood and help you feel less stressed. –intostressed. you less help a friend feel your and boost daymood can reading abook,forexample,are activitiesthatare rewarding leisure activities.Listeningtomusicor making time for just one or two things you like to making timeforjustoneortwothingsyouliketo your happiness.Instead,maketimeformore Cut down on how much time you’re on the Internet. Cut downonhowmuchtimeyou’re ontheInternet. Spending too much time online can actually sap Spending toomuchtimeonlinecanactuallysap time foravarietyofdifferent activities,insteadof linked to higher levels of happiness. linked tohigherlevelsofhappiness. “It recharges you,” Andre adds. “It makesyouthinkaboutlifeinadifferent “And sometimes lifenotseriouslyenough,” “We sometimestake worktooseriously.” “There’s more tolifethanwork,”Ginasays. “It’s importanttonotfeelguiltyabout • • • • Andre says. of yourlife. Gina andAndre share eachother’s values when itcomestohowtheyfeelabout way,” Ginasays. say youcanmakesure thatfunispart Here are otherwaysGinaandAndre reinvigorate andregenerate,” Ginasays. it whenyouneedpersonaltime to leisure time. consider activitiesthatallowyouto doing somethingfunforyourself, way tomakesure you’llfollowthrough. Sign upandpayforaclass.That’s one If youfeelselfishwhenthinkabout Start withsomethingyouenjoy. Ifyou put itonyourcalendar. Make anappointmentforleisure time; tutoring orvolunteering. have funwhilehelpingothers,suchas joining abookclub. like toread, forexample,thinkabout Change yourpriorities Mix itup other people.Leisure activitieswithotherpeople often thinkaboutworkduringtheirfree time. companionship can helpyoufeelasenseofbelongingand activities thatyoudoonyourown. worries attheoffice are happierthanthosewho tend toleadmore happinessthandoleisure time. Research showsthatpeoplewholeavetheir When youcan,spendyourleisure timewith Learn toleaveworkatduringyourleisure Learn “It makesyouthink – GinaChiri-Osmond @mayo.edu All correspondence becomes the All correspondence becomesthe property of Mayo Clinic, which property ofMayoClinic,which reserves therighttoeditmaterial. EmbodyHealth Email First St.SW, Rochester, MN55905. different way.” about lifeina EmbodyHealthnewsletter Clear yourmind success storytoshare? Have a personal health Have apersonalhealth my circle ofhealth Get social orwriteto newsletter, 200 . And, social activities . And,socialactivities Mayo Clinic Clinic Mayo

3 Asian chicken & brown rice MON Weekly Meal Planner Ready in 20 minutes | Serves 4 2½ cups instant 1. Cook the brown rice as directed on the package. brown rice Once it’s done, reserve 2 cups of cooked rice. Cool 1 T olive or and refrigerate in an airtight container for canola oil grilled salmon on Tuesday. 1 lb. boneless, 2. Place a 12-inch skillet over Need new ideas for dinner? skinless chicken medium to high heat. Add the oil breasts, cut into and chicken. Stir-fry for 2 minutes. Try these healthy recipes you can ¼-inch slices 1 lb. (about 5 3. Add the vegetables and garlic, stir- make in 30 minutes or less. use these cups) fresh or frying for an additional 3 minutes DAYS frozen stir-fry or until vegetables are fi rm, yet vegetables tender, and chicken is no longer quick and easy recipes to kick-start 2 cloves garlic, pink in the center. minced 4. Add hoisin sauce to the chicken your healthy eating this week! ¼ cup hoisin mixture. Stir and simmer for 1 sauce minute. 5. Divide rice among 4 plates and Grocery list top with stir-fry. 7Turn to page 7 for a grocery list for all of these meals! Nutrition analysis per serving: 350 calories, 8 g total fat (1 g saturated fat, 0 g trans fat, 4 g monounsaturated fat), 75 mg cholesterol, 410 mg sodium, 7 g total carbohydrate (4 g dietary fi ber, 7 g sugars), 28 g protein © MFMER

Grilled salmon packets TUE Southwest chicken & beans WED Ready in 25 minutes | Serves 4 Ready in 20 minutes | Serves 4

4 salmon fi llets 1. Preheat grill to medium-high heat or preheat 1 lb. boneless, skinless 1. Spray a 10-inch skillet with (4 oz. each) oven to 350° F. Spray 4 (12-inch square) chicken breasts, diced cooking spray. Add chicken to 1 cup fresh or frozen pieces of heavy-duty aluminum foil with 1 package reduced- the skillet; cook over medium- pepper stir-fry vegetables cooking spray. Center one salmon fi llet sodium taco high heat for 2 minutes. Stir (onions and green, red on each piece of foil. seasoning mix occasionally. and yellow peppers) 2. Top each fi llet with pepper 1 15-oz. can unsalted 2. Add the seasoning mix, 2 cups reserved brown stir-fry vegetables, brown black beans, drained beans, corn, pepper stir- rice (from Monday) rice, parsley, seasoning and 1½ cups frozen corn fry vegetables and water. 2 T chopped parsley a lemon slice. Bring the foil ¾ cup fresh or Cook over medium-high 1 tsp. salt-free lemon- together and make small, frozen pepper stir-fry heat for 8 to 10 minutes. pepper seasoning overlapping folds down the vegetables (onions and Stir frequently until green, red and yellow ½ lemon, sliced into 4 length of the packet to seal. the sauce is slightly peppers), chopped pieces, seeds removed Twist the two ends to make thickened and the a tight seal so the liquid ¾ cup water chicken is no longer pink. won’t escape during cooking. Note: If you didn’t prepare ¾ cup reduced-fat 3. Top with cheese and serve. extra rice on Monday, 3. Grill over medium heat or shredded cheddar prepare 1¼ cups dry instant cheese brown rice according to the bake in 350° F oven for 15 package directions. to 20 minutes or until fi sh fl akes easily with a fork.

Nutrition analysis per serving: 290 calories, 8 g total fat (2 g saturated fat, 0 g trans fat, 3 g monounsaturated fat), Nutrition analysis per serving: 390 calories, 8 g total fat (4 g saturated fat, 0 g trans fat, 1 g monounsaturated fat), 60 mg cholesterol, 65 mg sodium, 27 g total carbohydrate (3 g dietary fi ber, 3 g sugars), 25 g protein 90 mg cholesterol, 680 mg sodium, 36 g total carbohydrate (9 g dietary fi ber, 2 g sugars), 39 g protein © MFMER © MFMER

linguine with chickpeas & arugula THU Tuna, white bean & arugula sandwiches FRI Ready in 30 minutes | Serves 4 Ready in 20 minutes | Serves 6

6 oz. whole-grain 1. Cook linguine for 5 minutes in boiling water. 2 2.6-oz. pouches low- 1. Break up tuna into small pieces and place in a large bowl. linguine or spaghetti Drain, reserving 2 cups cooking water. sodium tuna in water, drained 2. Add beans, onion, parsley, lemon zest, lemon ½ T olive or canola oil 2. In a large skillet, heat oil over 1 15-oz. can unsalted white juice, pepper and oil. Mix together. beans, drained 1 cup fresh or frozen pepper medium-low heat. Add 3. To make the sandwiches, stir-fry vegetables (onions pepper stir-fry vegetables ¼ cup diced red onion scoop tuna mixture onto and green, red and yellow and garlic. Cook for 3 3 T chopped parsley the bottom bun. Top peppers), chopped minutes. 1 lemon, zested and juiced with tomato slice, 3 cloves garlic, minced 3. Add the pasta, ¼ tsp. ground black pepper arugula or baby 1 15-oz. can unsalted reserved cooking water, spinach, and chickpeas (garbanzo chickpeas, crushed red 1 T olive or canola oil the other half beans), drained pepper, lemon zest and 6 whole-wheat ciabatta of the bun. ¼ tsp. crushed red pepper lemon juice. Cook for or hamburger buns, cut lengthwise and lightly toasted 1 lemon, juiced and zested about 5 minutes or until the pasta is al dente. 1 tomato, sliced 1 cup shredded Parmesan cheese 4. Remove pan from the heat and 1 cup arugula or baby spinach 4 oz. (about 4 cups) arugula stir in the cheese and arugula or baby or baby spinach, coarsely spinach. Toss to combine until arugula or chopped baby spinach is wilted.

Nutrition analysis per serving: 310 calories, 7 g total fat (3 g saturated fat, 0 g trans fat, 3 g monounsaturated fat), Nutrition analysis per serving: 250 calories, 6 g total fat (1 g saturated fat, 0 g trans fat, 3 g monounsaturated fat), 10 mg cholesterol, 250 mg sodium, 49 g total carbohydrate (9 g dietary fi ber, 3 g sugars), 16 g protein 10 mg cholesterol, 260 mg sodium, 39 g total carbohydrate (7 g dietary fi ber, 7 g sugars), 13 g protein © MFMER © MFMER

Quinoa salad SAT Grilled pork tenderloin & sweet potato SUN Ready in 30 minutes | Serves 4 Ready in 30 minutes (plus marinating 30 minutes to overnight)| Serves 4

1 cup quinoa 1. Bring quinoa and water to a boil in a medium saucepan 1 T olive or 1. In a large, shallow bowl or baking dish, canola oil 1¼ cups water over high heat. Reduce heat to medium-low and cover. whisk together oil, 1 T horseradish Simmer for about 10 minutes or until the 2½ T mustard and ¼ tsp. pepper. 1 lemon, juiced quinoa is tender. horseradish 2. Place the pork tenderloin in a glass baking pan 1 garlic clove, minced mustard 2. Remove quinoa from heat and spread the mixture over the meat. Coat meat ¼ tsp. ground black pepper and let stand, covered, for 5 ½ tsp. ground evenly. Cover and refrigerate for at least 30 black pepper 2 T olive or canola oil minutes. Then fl uff quinoa minutes or overnight. with a fork and spread it out 1 lb. pork 1 large cucumber, seeded 3. In a small bowl, mix Greek yogurt with 1½ T onto a large rimmed baking tenderloin, cut and cut into ½-inch pieces horseradish mustard. Cover and refrigerate. sheet to cool. into 4 pieces 1 pint cherry tomatoes, ½ cup fat-free 4. Preheat grill to medium-high heat or oven halved 3. To make the dressing, whisk plain Greek to 350° F. Place sweet potatoes in a small lemon juice, garlic and pepper ¹∕³ cup chopped parsley yogurt bowl. Spray with cooking spray and sprinkle in a small bowl. Gradually with ¼ tsp. pepper. Toss sweet potatoes to coat ¼ cup chopped red onion whisk in oil. 1½ lbs. sweet potatoes, peeled evenly. Grill until tender, turning once; about 10 minutes. ½ cup reduced-fat feta 4. After the quinoa has cooled, transfer and sliced cheese Keep them warm in a covered baking dish or aluminum foil. it to a large bowl and add the dressing, lengthwise, 5. Place pork on the grill for 5 minutes and turn. Grill for 5 minutes more or until a meat cucumber, tomatoes, parsley and onion. about ¼-inch thick thermometer inserted into the thickest part reads 160˚ F (medium) or 170˚ F (well- 5. Top with feta cheese and toss gently to mix. done). Serve the pork tenderloin with sweet potatoes and yogurt sauce on the side.

Nutrition analysis per serving: 290 calories, 12 g total fat (3 g saturated fat, 0 g trans fat, 6 g monounsaturated Nutrition analysis per serving: 310 calories, 8 g total fat (2 g saturated fat, 0 g trans fat, 3 g monounsaturated fat), fat), 5 mg cholesterol, 250 mg sodium, 36 g total carbohydrate (5 g dietary fi ber, 6 g sugars), 11 g protein 75 mg cholesterol, 210 mg sodium, 31 g total carbohydrate (5 g dietary fi ber, 11 g sugars), 29 g protein © MFMER © MFMER Asian chicken & brown rice MON Weekly Meal Planner Ready in 20 minutes | Serves 4 2½ cups instant 1. Cook the brown rice as directed on the package. brown rice Once it’s done, reserve 2 cups of cooked rice. Cool 1 T olive or and refrigerate in an airtight container for canola oil grilled salmon on Tuesday. 1 lb. boneless, 2. Place a 12-inch skillet over Need new ideas for dinner? skinless chicken medium to high heat. Add the oil breasts, cut into and chicken. Stir-fry for 2 minutes. Try these healthy recipes you can ¼-inch slices 1 lb. (about 5 3. Add the vegetables and garlic, stir- make in 30 minutes or less. use these cups) fresh or frying for an additional 3 minutes DAYS frozen stir-fry or until vegetables are fi rm, yet vegetables tender, and chicken is no longer quick and easy recipes to kick-start 2 cloves garlic, pink in the center. minced 4. Add hoisin sauce to the chicken your healthy eating this week! ¼ cup hoisin mixture. Stir and simmer for 1 sauce minute. 5. Divide rice among 4 plates and Grocery list top with stir-fry. 7Turn to page 7 for a grocery list for all of these meals! Nutrition analysis per serving: 350 calories, 8 g total fat (1 g saturated fat, 0 g trans fat, 4 g monounsaturated fat), 75 mg cholesterol, 410 mg sodium, 7 g total carbohydrate (4 g dietary fi ber, 7 g sugars), 28 g protein © MFMER

Grilled salmon packets TUE Southwest chicken & beans WED Ready in 25 minutes | Serves 4 Ready in 20 minutes | Serves 4

linguine with chickpeas & arugula THU Tuna, white bean & arugula sandwiches FRI Ready in 30 minutes | Serves 4 Ready in 20 minutes | Serves 6

Quinoa salad SAT Grilled pork tenderloin & sweet potato SUN Ready in 30 minutes | Serves 4 Ready in 30 minutes (plus marinating 30 minutes to overnight)| Serves 4

Need help United understanding your Ireland Kingdom health insurance or Germany Learning healthRomania health plan paperwork? Russia © MFMER France Start by learning some Mongolia common terms. Spain Italy Portugal Sardinia, Sea of insurance Greeceterms Japan Italy Atlantic Ocean South Korea Copay: A fixed amount you Mediterraneanpay for a covered Sea health care service, such as a doctor Japan Morocco

visit. You usually payAlgeria this when you receive the service. The amount can vary by the China © MFMER Atlantic Ocean type of covered health care service.Libya Egypt Okinawa, North Paciﬁc Ocean Gulf of Mexico Japan Mexico Deductible: The amount you owe for health care services your health insurance or Taiwan Cuba plan covers before your health insurance or plan begins to pay.

Guatemala Caribbean Sea Coinsurance: Your share of the costs of a covered health care service, calculated Vietnam Philippines as a percentage. You pay coinsurance plus any deductibles you may owe. Your Life lessons from Nicoya Peninsula, Venezuela health insurance or plan pays the rest. Costa Rica ® Colombia Paciﬁc Ocean Annual out-of-pocket limit: The most you’ll have to pay for your medical care the Blue Zones Ecuador Galápagos Brazil in a given period – usually a year – before your health insurance or plan pays 100 Islands Okinawa, Japan percent of your medical expenses. Peru People in certain areas of the world Formulary: A list of both generic and brand-name drugs that are approved for use tend to live longer, healthier lives and by health insurance or health plan members. experience very few of the diseases Note: All health insurance and plans vary. These terms may or may not apply. To that affect others. In these areas, learn about the specific coverage you have, refer to your health plan or health identified byDan Buettner, author of insurance paperwork. The Blue Zones, people are three times more likely than most Americans to live to be 100 years old – and still enjoy life. Here are what people in Okinawa, Quick quiz: Test your understanding Japan, do to live longer, healthier, happier lives, according to research 1 Copays are always the same. conducted by Buettner, his colleagues at National Geographic and other True False researchers that specialize in aging. 2 The deductible is how much you have to pay for health care services before • Embrace a sense of purpose. your health insurance or health plan starts to pay. • Rely on a plant-based diet. True False • Grow a garden. 3 Copays and coinsurance are the same thing. • Eat soy. True False • Develop a social support network. 4 A formulary lists only the brand-name drugs preferred by your health insurer. • Enjoy safe exposure to sunshine.

True False • Stay active. • Plant a medicinal garden. Mugwort, Contact information will ginger and turmeric are staples of Take the quiz, enter to win! be used for the purposes an Okinawan garden. Enter for a chance to win one of Mayo Clinic’s award-winning books! of this contest only. • Have an attitude that helps them © istockphoto/thinkstock Name: bounce back from stress and enjoy life today.

Phone number: People in all of the Blue Zones share key habits. They eat a healthy Email (optional): diet, get regular physical activity, have a sense of meaning and purpose in their lives, and enjoy a strong sense of MAIL Clip out your quiz OR EMAIL your answers Winners Contest entries community and social support. and mail it to Stephanie and contact information to must be received by Aug. Congratulations

Vaughan, Mayo Clinic EmbodyHealthnewsletter@ 15, 2013. One winner will to Emily D. of West Adapted from Buettner D. The Blue EmbodyHealth newsletter, mayo.edu. Include be chosen to receive a Fargo, N.D., the winner 200 First St. SW, “Healthy You drawing” in Mayo Clinic book of the Zones. 2nd ed. Washington, D.C.: of February’s Healthy National Geographic; © 2012. Printed Rochester, MN 55905. the subject line. winner’s choice. Winners You drawing! with permission. will be notified by phone or by email if no phone number is given. Answers: 1. False 2. True 3. False 4. False See pages 4 and 5 for recipes! Women’sHealth/Men’sHealth Learn how to improve how you manage Grocery list workplace stress Produce Workplace stress: with this advice, tailored 4 lemons specifically for men Tips for men and women 1 cucumber and women. C lip and save 1 pint cherry tomatoes 1 bunch parsley Women and stress men and stress

1 bulb of fresh garlic Women often play many roles: the dedicated Job-related stress peaks for men who feel that they: 1 red onion employee, involved mother and caregiver to aging • Have little control over their work environment parents, for example. This can be stressful. 1½ lbs. sweet potatoes • Don’t have much say in decisions made at work Women sometimes feel they’re treated unfairly 1 fresh tomato © MFMER by peers or managers, or simply don’t get along • Have overwhelming demands placed on them 6 oz. arugula or spinach with them. hy you’re stressed w hy you’re 1 lb. fresh or frozen stir-fry vegetables (with pea pods, baby corn and water chestnuts) Vent too much without trying to solve the problem Think badly of yourself or others 11 oz. fresh or frozen pepper stir-fry Put off or avoid dealing with work-related problems React to workplace problems with anger, frustration vegetables (with onions and green, red or aggression and yellow peppers) Turn to food for comfort 12-oz. bag of frozen corn Answer your cellphone at the dinner table or What not to do to not What check email often Dairy

Deal with the real issue behind a stressful situation Set reasonable standards for yourself. If you’re feeling 4 oz. reduced-fat feta cheese or a conflict with a co-worker. Do this in a overwhelmed, think about talking to your employer about 3 oz. shredded Parmesan cheese productive and timely manner instead of letting a possible changes to your responsibilities that may reduce problem fester. your stress. 4 oz. fat-free plain Greek yogurt When you’re at home, set limits on when you’ll Make space for your personal life by managing your time 6-oz. bag reduced-fat shredded cheddar cheese to cope w to return calls or respond to emails. At the office, try wisely. Plan ahead, set boundaries and don’t put things off.

ho not to work during your lunch break. If you can, Try to think positively and see workplace challenges from take a 10-minute break every few hours. others’ points of view. If you feel angry, walk away and Meat and fish count to 10 before you respond. 1 lb. pork tenderloin 2 lbs. boneless, skinless chicken breasts

Make healthy-eating choices. Don’t misuse alcohol. 1 lb. salmon fillets (4 oz. each) Get regular physical activity. Cope with on-the-job stress in your off-hours by making time for yourself and what you value most. This will give Reach out to friends and family for support. you something to look forward to and help you cope with Grocery and w omen Avoid using tobacco products. stress when you’re on the clock. dvice for men A dvice Horseradish mustard Crushed red pepper Salt-free lemon-pepper seasoning 1 15-oz. can unsalted white beans If you have a family – whether it’s a spouse or 2 2.6-oz. pouches low-sodium tuna in water partner, children, aging 14 oz. instant brown rice Juggling parents, or all of the above – work toward 1 7-oz. bottle of hoisin sauce achieving balance with Eat right, exercise and family 6 oz. whole-grain linguine or spaghetti these tips. get enough sleep. These healthy habits will help you 1 15-oz. can unsalted chickpeas (garbanzo beans) and work have enough energy to get through your busy schedule. 1 15-oz. can unsalted black beans

© istockphoto/thinkstock demands Try mixing physical activity 1 package reduced-sodium taco with family time to get the seasoning mix Look to others for support. best of both worlds. 6 oz. quinoa Leave work at work. Ask your spouse or partner, Disconnect from a relative, or a family friend work-related emails for help if you need it, such Bakery and cellphone calls as driving kids to activities whenever you can. or watching them if you 6 2-oz. whole-wheat ciabatta or hamburger buns need to spend extra time at Use resources from work for a special project. your employer. Use your Learn how to say vacation time and see What to have on hand no. Adding one more if there are any flextime commitment can damage work arrangements you Olive or canola oil your work-life balance. If can make. Ground black pepper you choose to say yes, think about what you won’t do so Cooking spray that you can keep Heavy-duty aluminum foil your balance. Mayo Foundation Mayo Clinic EmbodyHealth newsletter 200 1st St. SW Rochester, MN 55905-0002

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HealthQuestions Rebuilding your health … continued from page 1 What’s the best way to stay hydrated when I’m Q working outside in the heat? Today, according to the Centers for Disease Control and Prevention, 75% of our nation’s $2.6 trillion healthcare bill goes toward the Get your body ready for outdoor work by drinking A treatment of patients with chronic diseases that can be prevented by 2 to 2½ cups of water or sports drink (Gatorade, making healthy lifestyle choices. Powerade, others) at least four hours before working outside. Drink 1 to 1½ cups of fluids 10 to 15 minutes Meanwhile, technology continues to expand treatment choices for before you begin. While you’re outside, drink 1 cup of patients, making it more challenging than ever to make informed water or sports drink every 15 to 20 minutes, whether healthcare decisions. Does the fact that a particular treatment is new you’re thirsty or not. mean that it is more effective than existing treatments? Does the fact that it’s available mean that it is necessary? If you’re going to be doing physical work for more than an hour, a sports drink is the best option. Avoid When patients receive care that’s not necessary or doesn’t deliver drinking alcoholic, caffeinated or sugary drinks. They optimal results, they are not getting high value for their healthcare may leave you feeling thirsty. Finally: Make sure your dollars. This is why patients need to do their homework and engage drinks are cool, not ice-cold. Cold drinks can cause in the decision-making process, rather than relying completely on stomach cramps. the opinions of their physicians.

How can I use a heart rate monitor to see how In reality, most people don’t need expensive medical procedures to Q hard I’m working during exercise? become better, stronger, or faster. For the most part, improving your health and your performance can be a do-it-yourself job when you’re A A heart rate monitor can help tell you how hard you’re committed to preventing health risks from becoming health disasters working during physical activity. It can tell you if you’re and getting high-quality healthcare when you need it. in your target heart rate zone for physical activity. The first step is to figure out your maximal heart rate. Use A six-million-dollar surgical operation still seems unfathomable, even the formula 206.9 - (0.67 × age). by today’s standards. However, with life expectancy now topping 78 years for men and women, and with healthcare costs rising 7-8% If you’re in good health, figure your target heart rate annually, it is possible that a person’s healthcare expenses, lost range. For moderate physical activity, your heart rate productivity, lost wages, and lost benefits due to illness and injury should be 50 to 70 percent of your maximal heart rate. could reach $6 million over his or her lifetime. For vigorous physical activity, your heart rate should Offered exclusively to eligible carpenters, spouses, and dependents, be 70 to 85 percent of your maximal heart rate. Once Mayo Clinic’s EmbodyHealth website (www.CarpentersHealth.org) you know your target heart rate range, use the data can help you make better lifestyle choices and better healthcare from your heart rate monitor to adjust how hard you’re decisions. working out when you need to. EmbodyHealth is a private, secure, and spam-free website offering For most people who get regular physical activity prevention-focused assessment tools, as well as articles and recipes and aren’t competitive athletes, it’s generally not too for healthy living. Self-guided programs such as My Stress Solution, important to check your heart rate during exercise. My Fitness Solution, and My Weight Solution can help you set achievable goals, track your progress, and keep you motivated to make lifestyle improvements. EmbodyHealth is also a highly credible ? Have a story idea or health topic you’d like to read about? source of information about symptoms, illnesses, and treatments. Email it to us at [email protected] If you haven’t used EmbodyHealth, you’ll need your 11-digit Member or write to us at Mayo Clinic EmbodyHealth newsletter, ID to register. Your Member ID can be found on any Explanation 200 First St. SW, Rochester, MN 55905. of Benefits (EOB) statement mailed to you. You can also contact All correspondence becomes the property of Mayo Clinic, which reserves Participant Services at the Trust Office: (800) 552-0635. the right to edit material. Readers who send in questions will not be identified. We regret that we can’t respond to each uestion.q

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