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INSIDE the ISSUE 2

Letter from the Editor: DeAndre Nixon

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Zealousness Team

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Educated Choices Behind Healthy Eating Matter

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How does Health Influence Learning Outcomes?

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How Education can have an Impact on Health

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Reading/Checking Nutrition Labels is a Necessity and Not an Option to Remain Healthy

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Seven Best Foods for your Brain

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Teens who sleep less have poor grades, Behavioral problems

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The Importance of Learning and Practicing Heathly Eating Habits (Part 1)

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The Importance of Learning and Practicing Heathly Eating Habits (Part 2)

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Healthy versus Unhealthy Student Eating Habits

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Role of Schools in Student Healthy

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Body Image and Healthy Eating

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Education Around the World - Scotland

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Preventitive Health Report

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What are Beauty Spots or Beauty Marks?

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Understanding Teen Depression

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Right From Wrong

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Grammar tips

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Word Search

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Sudoku puzzle

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Kakuro puzzle

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LETTER

from the

EDITOR

DeAndre Nixon Founder/President of iN Education, Inc. and Editor in Chief of Zealousness Magazine. Dear Readers, With time, people have shown an increased interest in health. Everything from healthy habits to being more informed about health practices and options. Everyone from schoolgoing children to the elderly are getting more involved in the various activities and practices that would make them healthy. Have you ever wondered if there is a correlation between being educated and healthy? Since everything we do takes knowledge and comprehension, one could say that a healthy person has some idea of how to remain healthy which, in turn, makes one more knowledgeable on the subject of their own wellbeing. We live in a world where all things are not equal; therefore, LW LV LPSRUWDQW WR VHHN PRUH LQIRUPDWLRQ RQ KHDOWK WUHQGV ΖQ RXU FXUUHQW LVVXH IRU WKH ȴUVW WLPH HYHU we have extended the issue to include the bonus section with three articles, provided as a Courtesy of Healthy Referral, a publication, that focus on all-natural health advice from doctors and athletes from around the country as it aligns with the theme of this issue of Zealousness. Educated vs. Healthy. Would you rather be more educated, or would you rather be healthier? Do you feel like there is a connection between the two, or do you feel they’re mutually exclusive? In this issue, our writers come together to explore and expand on a variety of health- and education-related articles WR VWLPXODWH \RXU PLQG 5HDG WKURXJK WKHVH LQIRUPDWLYH DUWLFOHV DVN FKDOOHQJLQJ TXHVWLRQV DQG ȴQG WKH answers.

YOUR CHANCE TO BE ON THE MAGAZINE What do you think makes intrapreneurs different from entrepreneurs? Send us a short 3-4 line paragraph or maybe a drawing expressing your thoughts! All submitted responses will be posted on the website and the top two will be featured on our next issue!

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ZEALOUSNESS TEAM EDITOR IN CHIEF

ADMINISTRATOR

DeAndre Nixon

Sona Nixon

EDITORS

EDITORIAL DESIGN

Jessica Y Sinha John Himes Priyanka Stephanie Klein

Sona Nixon Katie Rizzo

WRITERS Ajay Saraf Erica Murphey Nidhi Memon Nupur Srivastava, PhD Richard Wu Sita Singh GUEST WRITERS Healthy Referral Publication Himani Patak

PRODUCTION ARTISTS Jordan Helwig Katie Rizzo Mark Dunham Stephanie Lam

GRAPHIC DESIGN/ VIDEO PRODUCTION Jessica Y Sinha Bowen Tang

Zealousness is an iN Education, Inc. e-magazine. Copyright 2014-2018, All Rights Reserved.

ADVERTISE WITH US zealousness@ineducationonline.org (330) 329-4784 SPRING 2018

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ZEALOUSNESS

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Educated Choices Behind Healthy...

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Educated Choices Behind Healthy...

Educated Choices Behind Healthy Eating Matter by Erica Murphey

One

in three American adults were considered overweight and one in six children were considered obese accord-ing to niddk.nih.gov. Why are so many citizens still eating poorly? There are many factors, but one is the lack of education. The good news is that you do not have to be a statistic. All you need to do is do your home-work and follow these simple tips.

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Educated Choices Behind Healthy... Nutritional Education This matters to people of all ages. While everyRQH FRXOG EHQHȴW IURP HDWLQJ PRUH IUXLW DQG vegetables, this simple rule isn’t enough. It is important to factor in our age and gender to fuel our bodies accordingly. For instance, while all teenagers should concentrate on getting calcium from milk to build strong bones only teen girls need to consume extra iron to prevent exhaustion dur-ing menstruation. There are many free learning sources such as library books and government websites that can empower you to create your own healthy meals or teach you how to make smart eating choices. Some things to learn include: • • • •

basic cooking skills shopping for food your supermarket budget reading food labels

For instance, consider buying something besides a name brand at the store if you are on a OLP LWHG EXGJHW <RX FDQ DOVR ȴQG EDUJDLQV RQ the bottom shelves. By comparing the ingredients and nutrition labels, you can have a betWHU LGHD DERXW KRZ WKHVH EUDQGV PD\ GL΍HU LQ nutritional val-ue. Finally, remember that fresh produce costs less than frozen or canned. Consider grocery shopping in smaller portions and more often in a week, or try meal planning

Stay sober. Studies show that more educated people, especially college students and adults, are more likely to abuse drugs and alcohol, so early prevention education is key. Being involved in activities imSURYHV VHOI FRQȴGHQFH ZKLFK FDQ LQ WXUQ KHOS students from caving into peer pressure. Of course, parents/guardians are always the bigJHVW LQȵXHQFH 7DON WR \RXU FKLOGUHQ DERXW WKH dan-gers of substance abuse. Let them know it is okay to be completely sober when they are old enough to smoke or drink if they want to. They do not always have to succumb to peer pressure.to peer pressure.

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There are many free learning sources such as library books and government websites that can empower you to create your own healthy meals or teach you how to make smart eating choices.


Educated Choices Behind Healthy... Read labels. Learn to read your food’s nutrition fact labels. They matter. There are many important things to consider when analyzing them such as serving size, the amount of calories per serving, and good and bad nutrients. According to fda.gov, your food’s nutrients are especially important to learn about. Healthy ones include:

VITAMIN A DIETARY FIBER CALCIUM Less ital nutrients include:

FAT SODIUM CHOLESTEROL Exercise matters. Balancing exercise with nutrition is important IRU HYHU\ LQGLYLGXDO 1RW HYHU\RQH FDQ D΍RUG a personal trainer, but everyone can do a little research by checking out books about exercise from the local library. For instance, beginners might want to start with a simple walk in the park for cardio exercise and lifting dumbbells IRU ZHLJKW WUDLQLQJ $GYDQFHG ȴWQHVV HQWKXVLasts may pre-fer a more intense cardio or weight workout depending on what they want to focus on. A workout for a diabetic person will probably not be the same as someone who wants to be a pro-fessional bodybuilder. Tapping into books on exercises or watching expertly made videos on rel-evant workouts can be a great place to start your journey to being more active. Eating well is not as complex as some people PLJKW EHOLHYH 7KHUH LV QR VFLHQWLȴF IRUPXOD EH hind it. The key to staying healthy is to be make simple well-educated choices

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Educated Choices Behind Healthy... Sources: Center for Food Safety and Applied Nutrition. “Consumers - Using the Nutrition Facts Label: A How-To Guide for Older Adults.â€? U S Food and Drug Administration Home Page. Accessed January 13, 2018. https://www.fda.gov/Food/ResourcesForYou/Consumers/ucm267499.htm. Kanazawa, Satoshi. “Why Intelligent People Use More Drugs.â€? Psychology Today. November 01, 2010. Accessed January 13, KWWSV ZZZ SV\FKRORJ\WRGD\ FRP EORJ WKH VFLHQWLČ´F IXQGDPHQWDOLVW ZK\ LQWHOOLJHQW SHRSOH XVH PRUH GUXJV “Nutrition Education Materials.â€? Nutrition Education Materials | SNAP-Ed Connection. Accessed January 16, 2018. https:// snaped.fns.usda.gov/nutrition-education-materials. “Overweight & Obesity Statistics.â€? National Institute of Diabetes and Digestive and Kidney Diseases. August 01, 2017. Accessed January 29, 2018. https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity. “Squeezed by Rising Food Prices?â€? University of Missouri Extension. Accessed January 13, 2018. https://extension2.missouri. edu/MP905. Ltd, Interspeed Web Solutions. “Teenagers.â€? New Zealand Nutrition Foundation. Accessed January 31, 2018. https://www. nutritionfoundation.org.nz/nutrition-facts/healthy-eating-for-all-ages/Teenagers-2.

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How Does Health Influence Learning...

How does health influence learning outcomes? by Nidhi Menon Being healthy is critical for one’s success and

happiness, whether it be in their professional or personal life. Health encompasses several aspects of a person’s well-being; physical, emotional and mental and while it may not be possible to evade everything that hampers with good health, there are a lot of ways to combat KDELWV WKDW QHJDWLYHO\ LQȵXHQFH LW ΖQ \RXQJ children and adolescents, health plays an important role in their ability to learn and grow. %HORZ DUH VRPH NH\ SOD\HUV WKDW LQȵXHQFH \RXU EHLQJ LQ ȴQH IHWWOH

Diet & Nutrition Regular meals, incorporating several integral nutrients are important for the brain and body WR IXQFWLRQ SRWHQWO\ 'HȴFLHQFLHV RI HVVHQWLDO YLWDPLQV DQG PLQHUDOV DGYHUVHO\ D΍HFW RQHȇV health, physically and mentally. Certain nutrients such as zinc, calcium and iron can impact cognitive abilities and concentration. Studies have shown that food containing high amounts RI VDWXUDWHG IDWV KDYH D QHJDWLYH H΍HFW RQ OHDUQing and memory. High glucose diets also cause

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How Does Health Influence Learning...

Several published research articles have found a positive correlation between physical activity and academic outcomes.

the body to respond negatively, causing high amounts of insulin release to breakdown the sugar DQG WKHUHIRUH VWHHS GHFOLQH LQ HQHUJ\ OHYHOV WKXV DÎ?HFWLQJ OHDUQLQJ HÉ?FLHQF\ 6WXGHQWV ZKR KDYH D ZHOO EDODQFHG GLHW DUH PRUH OLNHO\ WR EH SK\VLFDOO\ Č´W DQG ZLOO DYRLG LQWHUUXSWLRQV LQ OHDUQLQJ ZLWK sick leaves. Attending classes regularly will also improve social and behavioral learning outcomes. This is essential for students to thrive in a public educational setting. Good nutrition is critical for student success, for both academic learning outcomes as well as overall physical health. Physical Activity Several published research articles have found a positive correlation between physical activity and academic outcomes. Exercise is not only important to keep children healthy and physically Č´W EXW LW LV DOVR NQRZQ WR VWLPXODWH WKH EUDLQ WR IXQFWLRQ EHWWHU VSHFLČ´FDOO\ H[HFXWLYH IXQFWLRQLQJ and has been known to improve grades in courses related to critical thinking, such as mathematLFV 3K\VLFDO DFWLYLW\ LV DOVR NQRZQ WR SRVLWLYHO\ LQČľXHQFH OHDUQLQJ UHWHQWLRQ UDWH PHQWDO IRFXV LQformation processing and other cognitive functions. Exercise and competitive sports also provide students with a deterministic attitude and motivates them to aspire greater and achieve higher goals in the future. School going students who are bound to chairs throughout the day require SK\VLFDO UHIUHVKPHQW IRU EHWWHU OHDUQLQJ RXWFRPHV $V DIRUHPHQWLRQHG SK\VLFDOO\ Č´W VWXGHQWV also miss fewer classes, helping them perform better in academics.

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How Does Health Influence Learning... Mental Health Mental health covers a wide range of issues. While some mental health issues are genetic and require prescription medication and lifelong assistance, school children are often undergoing short-term emotional disorders that may escalate if gone unnoticed. This often includes depression and anxiety, which is a common health concern amongst adolescents. Students suffering from pathologic anxiety are more likely avoid social interactions, including going to school. Anxiety can cause constant worry about self-perception, others’ perceptions of oneself, social acceptance and fear of rejection to name a few. These characteristics can severely impact learning outcomes by disrupting focus from academics and loss in self-confidence. Depression is also associated with disruption of cognitive abilities. Suicidal tendencies, sleep disorder, loss of appetite and helplessness are a few of the symptoms prominently exhibited in adolescents. Mental health disorders are detrimental to a student’s academic potential. It can divert bright, young minds to think self-destructively and lose interest in succeeding in life. It is imperative that the system provide support and professional counseling to help students recover and excel in academics. Substance Abuse Illegal substances and alcohol are major contributors to adverse learning abilities. CDC has reported that 11% of high school students who were mostly A grade students used prescription drugs ranging from Vicodin to Xanax more than once in their lifetime without a doctor’s prescription in comparison to 34% of students with a majority of D and F grades. 24% of students with A grades had tried marijuana compared to 66% of students with Ds and Fs. In case of alcohol, 24% of students with mostly As drank alcohol compared to 52% of students with Ds and Fs. These recently published surveys reflect the correlation between the use of drugs and alcohol to academic achievement. While the usage does not necessarily imply causation, there is a clear association. It is important to educate stu-

Illegal substances and alcohol are major contributors to adverse learning abilities.

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How Does Health Influence Learning... dents about making healthy choices. Education and health agencies should launch programs to tackle the widespread use of illegal substances amongst school children. While substance abuse may not influence the academic outcomes of all individuals, they are proven to cause health issues in cases of prolonged use, which will eventually affect several aspects of the person’s life. While some of the things altering your health

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can be controlled by personal choices, there are illnesses that may be contracted or conditions that may develop despite taking several measures to remain healthy. It is important to seek professional help to resolve issues that require long-term medication or frequent interventions in order to continue to thrive in the best possible health


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How Education Can Have an Impact...

How education can have an impact on health? by Richard Wu EGXFDWLRQ FDQ KDYH D VLJQLČ´FDQW LPSDFW RQ

one’s life, not only procuring them a great paygrade and living standards, but a healthy lifeVW\OH WRR ΖW PD\ VHHP REYLRXV DW ȴUVW EXW WKH PRUH \RX WKLQN WKH PRUH ZD\V \RX FDQ ȴQG that education does improve one’s health in the long run. Medical insurance is no small cost, which requires a substantial salary. Yes, people can make healthier choices in what they eat and do, but education makes a bigger impact on long-term health.

Lower Income and Health

American Diabetes Association reports that the poorer the counties overall, the more sedentariness, the more obesity, and the more diabeWHV WKHUH LV LQ WKDW VSHFLČ´F DUHD :KLOH ORRNLQJ at the consequences, the ADA also lists some SUREDEOH FDXVHV ΖQDELOLW\ WR DÎ?RUG J\P PHPbership, violence keeping citizens in home, and poor areas having less access to healthy options as to food. Now, lack of education is not the only reason that areas are poor, but it is one of them. Many jobs with low paygrade require little to no higher education, lowering the overall wealth of the area. With lower income, families are most often unable to move out of the violent or healthy-food-lacking areas.

Almost one-in-four kids in the poorly-educated families are obese. Being obese is a mediLevel of Education cal condition that may lead to further complications, such as heart disease and cancer. This Although lack of education may have an adjump in case percentages may be explained by YHUVH HÎ?HFW RQ WKH DELOLW\ WR Č´QG JRRG HFRQRPthe correlation of poverty and food quality. The

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How Education Can Have an Impact... ic footing, in turn making it hard to obtain the necessary requirements for a healthy lifestyle, education on health matters too. People with higher education are more likely to learn about healthy behaviors, as complex health issues that may obstruct their wellbeing matter more. They are also more receptive to health campaigns, able to receive and understand the medical or biological basis of an argument. Doctors, too, can communicate better with more educated people, as lower-income or less educated members may not understand some of the medical MDUJRQ 6SHFLČ´F VWXGLHV KDYH HYHQ VKRZQ WKDW less literate patients know less about chronic diseases and how to take care of themselves. +RZHYHU HYHQ OLWHUDWH SDWLHQWV FDQ VWLOO VXÎ?HU from the same problems, as in a 2003 study by the government half of the US population did not know how to read prescription labels, not know when to take their medication, and not understand discharge directions. This lack of understanding greatly impedes their ability to take care of themselves after being seen by a medical professional, and even when out of the care of a physician.

Food Choices Besides this, educated people can make better food choices. Fresh vegetables and high-quality proteins are mostly expensive in comparison to less healthy, more energy-dense foods such as McDonalds, potato chips, and other kinds of “junkâ€? food. For families with a stricter budget or less health education, these foods may seem like enough to nourish a family without causLQJ Č´QDQFLDO VWUDLQ :LWK D OLWWOH PRUH HGXFDWLRQ people can determine what’s best for them DQG ZKDW Č´WV WKHLU HFRQRPLF VWDQGDUGV :KROH Foods is well renowned for their vast selection of organic and health foods, and it is known that organic foods cost more. Families looking to feed themselves may be at an impasse to know whether organic foods are necessarily better and give more bang for their buck. By having Č´UVWKDQG HGXFDWLRQ RQ QXWULWLRQ VXFK DV KRZ much of a food a person should eat to get the recommended amounts of vitamins and necessary nutrients, a family can factor this into their

budget without reaching limits on their money. Some items are not as important as others, such as candy and snacks. These items can be done without entirely, and prevent many cheap carbohydrates from entering the system and raising the risk of diabetes and obesity. This can EH SUHYHQWHG E\ HDWLQJ IRRGV KLJK LQ Č´EHU WR VWDYH RÎ? KXQJHU SDQJV VXFK DV QXWV DQG OHDI\ plants, much of which should be a staple in home cooking. As for meats, don’t be fooled by labels such as prime, choice, and select. These only detail the amount of marbling, or the wellness of the fat. The protein is the same and the quality of the fat distribution should not matter to families with tight budgets. By taking educated looks at the food one eats, the more healthy their lifestyle will be.

Long-term Impacts

Improper education or the lack of can have long-range bearings as well. Sexually Transmitted Infections are one such type of impact and DUH GLUHFWO\ DÎ?HFWHG E\ HGXFDWLRQ OHYHO :LWKRXW proper education, dangerous sexual contact is more likely to happen and serious diseases can

CDC study: Percentage of obesity in children of different household education levels

30% 25% 20% 15% 10% 5% 0% Bachlor’s Degree and above Boys

Less than high school education Girls

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How Education Can Have an Impact... spread. An experiment led by Sicilian researchers was conducted at four high schools, with the goal of scrutinizing the level of education of the students on STIs. These high school students got most of the HIV questions wrong, and answered that protective measures were awkward. When asked if students would tell someone if they had HIV, most students answered “no.� When asked where they learned STI-related information, most students answered that their education on those subjects came from school and the media. This highlights that education can play a big role in helping to avoid these pathogens. These diseases such as syphilis, gonorrhea, AIDS, and more can cause lifelong isolation, disfeaturing, and shame if untreated or un-prevented. Without this education, there may not be a sliver of protective notice in one’s mind. Coupled with protective items being seen

as cumbersome and unfavorable, and the prejudice that HIV must be kept a secret, an uneducated person is at a much higher risk to contract these diseases than a person who is correctly educated on these topics. Health is no light topic, and without it, not many WKLQJV FDQ EH DFFRPSOLVKHG PXFK OHVV ȴ[LQJ the prior mistakes that led to the absence of it. Education is a factor that can help secure a better lifestyle. After reading this, though, don’t put this into the dusty archives of your brain. Whether you are older or young, healthy or not, take into consideration your long-term goals for the future and make health a top priority

My Health Goals General Goals E.g. Feel more energetic everyday

Specific Aims Eg. Get up in the morning with more energy, be awake through morning classes

Source: #DFVLÎ?HUOLQ $OH[DQGUD 6LÎ?HUOLQ ČŠ&'& +LJKHU ΖQFRPH DQG Education Levels Linked to Better Health.â€? Time. May 16, 2012. Accessed October 13, 2017. http://healthland.time. com/2012/05/16/cdchigherincome-and-education-levels-linked-to-better-health/. Drewnowski, Adam, and Petra Eichelsdoerfer. “Can Low-InFRPH $PHULFDQV $Î?RUG D +HDOWK\ 'LHW"Č‹ 1XWULWLRQ 7RGD\ 44, no. 6 (2009): 246-49. Accessed October 13, 2017. doi:10.1097/nt.0b013e3181c29f79. Graham, Suzanne. “Do Patients Understand?â€? The Permanente Journal 12, no. 3 (2008). Accessed October 13, 2017. doi:10.7812/tpp/07-144. Levine, James A. “Poverty and Obesity in the U.S.â€? Diabetes.

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Things I can do to achieve this Eg. Get 8 hrs of sleep, drink 4 more glasses of water/day

November 01, 2011. Accessed October 13, 2017. http://diabetes.diabetesjournals. org/content/60/11/2667. White, Sheida, Ian Bennett, Toni Cordell, and Sandra L. Baxter. “Health Literacy of Americas Adults: Results from the 2003 National Assessment of Adult Literacy.� PsycEXTRA Dataset, 2003, 1-76. Accessed October 13, 2017. doi:10.1037/ e530912012-001. Visalli, G., I. Picerno, G. Vita, P. Spataro, and M. P. Bertuccio. “Knowledge of sexually transmitted infections among younger subjects of the city of Messina (Sicily).� Journal of Preventive Medicine and Hygiene, March 2014. Accessed October 13, 2017. NCBI.


Reading / Checking Nutrition Labels Is...

The nutrition label provides key information such as serving size, calories, total fat, saturated fat, cholesterol, protein, carbohydrate and vitamin content.

Reading/Checking nutrition labels is a necessity and not an option to remain healthy. by Nupur Srivastava, PhD Every time I go for a grocery shopping, I would

pick up delectable food items. I came to realize the importance of reading the nutrition labels while buying a packaged food until my last doctor visit. I was gaining weight and she explained to me that all packaged foods come with a nutrition label meant to provide you with the information necessary to know exactly what you’re eating. Understanding what’s in the foods you eat helps you make healthier choices. “The right nutrition is your right kind of workout!”

Accurate and easy-to-understand nutrition labeling is a worthy public health goal that should be considered an important strategy among many to address obesity and poor diet (1). In the past four decades, obesity in both adults and children has increased dramatically. The rapid rise is thought to be due largely to energy-dense, nutrient-poor foods and physical inactivity environments. Nutrition labeling refers to a list of nutrients on a food label along with VRPH PHDQV RI TXDQWLȴFDWLRQ 7KH QXWULWLRQ label provides key information such as serving

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Reading / Checking Nutrition Labels Is... size, calories, total fat, saturated fat, cholesterol, protein, carbohydrate and vitamin content. The label also contains a list of the ingredients. This information helps you stay on track with your daily targets. It also helps you avoid certain ingredients if you have a food intolerance or are following a diet that excludes certain components, such as dairy. https://www.livestrong.com/article/380166-why-is-reading-food-labels-important/ The following tips from American Heart Association explains the importance of reading and understanding Nutrition Facts label for making healthier choices 1. Start with the serving information at the top of the label. This will tell you the size of a single serving and the total number of servings per container (package). 2. Check total calories per serving. Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients. 3. Limit these nutrients. Limit the amounts of saturated fat and sodium you eat, and avoid trans-fat. Choose foods with less of these nutrients when possible. 4. Get enough of these nutrients. Make sure you JHW HQRXJK RI EHQHȴFLDO QXWULHQWV VXFK DV GLHWDU\ ȴEHU SURWHLQ FDOFLXP LURQ YLWDPLQV DQG RWKHU QXtrients you need every day. 5. Quick guide to % Daily Value. The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As

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Reading / Checking Nutrition Labels Is... a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods ZLWK D ORZHU '9 Čƒ SHUFHQW RU OHVV ΖI \RX ZDQW WR FRQVXPH PRUH RI D QXWULHQW VXFK DV Č´EHU seek foods with a higher % DV — 20 percent or more. https://healthyforgood.heart.org/eatsmart/articles/understanding-food-nutrition-labels In the United States, the Food and Drug Administration (FDA) has expressed interest in updating the Nutrition Facts Panel (NFP) on packaged foods to improve its clarity (3) and undertook an initiative (4) to recommend a uniform, front-of-package (FOP) labeling system that could be adopted by the food and beverage industries (5,6). In addition, a menu labeling mandate, included as part of the 2010 3DWLHQW 3URWHFWLRQ DQG $Î?RUGDEOH &DUH Act (7) will require chain restaurants with Ȳ ORFDWLRQV WR SURYLGH FDORULH LQIRUPDtion on restaurant menus at the point-ofpurchase. The growth of nutrition knowledge is important for meaningful improvements in dietary behaviors. Mores studies are needed to understand the causal links among nutrition knowledge, food label use, and dietary LQWDNH DPRQJ GLÎ?HUHQW SRSXODWLRQV RI FRQVXPHUV LQ RUGHU WR GHVLJQ PRUH HÎ?HFWLYH HGXFDWLRQDO programs

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Reading / Checking Nutrition Labels Is... Source: 1. Baltas, G. (2001). Nutrition labeling: issues and policies. European Journal of Marketing, 35, 708-721 2. Hawkes C. (2004) Nutrition labels and health claims: The global regulatory environment. World Health Organization. 3. Food and Drug Administration. Nutrition facts label: 20 and evolving. Available at http://www.fda.gov/downloads/ ForConsumers/ConsumerUpdates/UCM334876.pdf. Accessed on June 2013. 4. Food and Drug Administration. New front-of-package labeling intiative. 2009. Available at http://www.fda.gov/ food/labelingnutrition/ucm202726.htm. Accessed October 2010. 5. Wartella EA, Lichtenstein AH, Boon CS. Examination of Front-Of-Package Nutrition Rating Systems and Symbols: Phase I Report. Institute of Medicine: Washington, DC, USA, 2010, http://www.nap.edu/catalog/12957.html. Accessed 30 December 2010. 6. Wartella EA, Lichtenstein AH, Yaktine A, Nathan R. Front-Of-Package Nutrition Rating Systems and Symbols: Promoting Healthier Choices. Phase II Report. The National Academies Press: Washington, DC, USA, 2011, http://www.nap.edu/ catalog.php?record_id=13221. Accessed 12 November 2011. 7. Nutrition Labeling of Standard Menu Items at Chain Restaurants Sec 4205. HR 3590. 2010 8. https://www.fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/UCM501646.pdf

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Seven Best Foods For Your Brain

best foods

by erica murphey

The human brain is a vital organ. Think of your body as a plane and your brain as the pilot. It is necessary to make sure it is healthy and certain foods can actually make us focused and happier, and even prevent disease. Your mind will thank you if you include these seven foods in your diet.

So S o u r c e : Pe ou P e xe x e llss .

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Seven Best Foods For Your Brain

Broccoli

Avocados Your brain needs some fat to be healthy. Avocados have good fatty acids and all kinds of EHQHȴWV IRU \RXU EORRG :HE0' QRWHV WKDW QRW only do they prevent hypertension but they LQFUHDVH KHDOWK\ EORRG ȵRZ WR \RXU EUDLQ -XVW remember to eat this food in small amounts.

Blueberries Blueberries are the mind’s super fruit. They might make you more focused, improve good decision skills, and mathematical capacity. They also might protect people against Alzheimer’s disease. One study suggests they might improve short term memory loss according to cnn.com. If you want a snack that’s delicious and powerful blueberries are always a good choice.

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This vegetable is rich in folic acid which is good for your nervous system. Moreover, several studies suggest that it is one on of the best foods to eat after a traumatic injury partly due to antioxidants. The antioxidants are one of the things in broccoli which repair the brain very quickly. Think of this food as an extremely fast construction crew and your mind as a building. Include broccoli with your dinner if you want WKDW FUHZ WR UHJXODUO\ ȴ[ LW

Fish This meat, particularly salmon, is rich in omega-3 fatty acids. Fish is one of the best foods to obtain this from and helps reduce the risk of many mental problems such as ADHD,


Seven Best Foods For Your Brain

S o ur So u r c e : Pe P e xe xels.

Dark Chocolate

According to webmd.com, this sweet “has powerful antioxidant properties.” The Alzheimer’s disease, and depression. Next time recommended dose of dark chocolate per day you’re craving a cheeseburger remember that a is 1/2 to 1 ounce for your mind. Plus it releases endorphins which are better known as ȴVK VDQGZLFK PLJKW EH EHWWHU EUDLQ IRRG “happiness hormones.” Eat a little bit of dark Tea chocolate if you’re feeling blue. It doesn’t matter whether it’s hot or iced. Tea All of these are great brain foods. Many contain not only has antioxidants but gives you laserlike focus. Don’t have too much, though. It is best antioxidants, good fats, and endorphins. WR GULQN WHD LQ PRGHUDWLRQ GXH WR WKH FD΍HLQH Whether you need to feel focused, happy, or When studying for an exam grab a cup or a can just a little healthier these are ideal additions to your diet to concentrate.

Nuts These also have good fats and sharpen your memory and attention span. Walnuts, which looklike the brain, in particular help your mood by getting rid of depression naturally. The exceptionto this group is peanuts. These are legumes rather than nuts.

Sources: “11 Best Foods to Boost Your Brain and Memory.” Healthline. Accessed December 11, 2017. https://www.healthline.com/ nutrition/11-brain- foods#section12. In Brain. “12 Best Brain Foods to Eat Before Taking a Test.” DevelopingHumanBrain. December 16, 2017. Accessed December 19, 2017. https://www.developinghumanbrain. org/best-brain-foods- to-eat- before-taking- a-test/.

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How TeenstoWho find Sleep the perfect Less Have... tutor?

Teens Who Sleep Less Have Poor Grades, Behavioral Problems. by Erica Murphey

Sleep is something that eludes many teenag-

ers. It is no wonder that they are often sluggish in the morning between school, busy social lives, and hormonal changes. Yet when does it become a serious problem? If your child is performing poorly in class or being extremely rebellious, ex-haustion may be to blame.

DANGERS OF SLEEP DEPRIVATION Being too tired is not only unhealthy but perilRXV IRU DGROHVFHQWV 6HYHUDO VFLHQWLČ´F VWXGLHV

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KDYH SURYHQ WKDW LW DÎ?HFWV HGXFDWLRQ SHUIRUmance. Those who get less sleep are more likely to get poor grades and have a short attention span. They are also more likely to engage in risky behavior. One of the biggest problems among them is excessive drinking. The Sleep Revolution: Trans-forming Your Life, One Night At A Time states tired high school students are more likely to binge drink for up to 5 years after they graduate. They are also more likely to drink and drive than their more refreshed peers.


Teens Who Sleep Less Have... ENSURING YOUR TEENAGER IS WELL RESTED Doctors say one of the most important things teenagers can do to wake up energized is to KDYH D URXWLQH DQG VWD\ ZLWK LW 7XUQ R΍ DOO electronics like cell phones, tablets, and comSXWHUV EHFDXVH HYHQ DUWLȴFLDO OLJKW WHOOV WKH body it is time to wake up. Finally, they should try not to nap fre-quently because they will be wide awake at night.

WHY DO WE NEED TO SLEEP? We know this process is necessary and healthy. Nevertheless no one knows exactly why we do something that would put us in such a vulnerable state. However, there are a few educated guesses. Scientists have come up with four theories: • Energy Conservation Theory (Humans reduce expended calories.)

Based on current data, we think that most teens need on the order of 9-plus hours nightly to have optimal sleep - Mary A. Carskadon, PhD

ȏ ΖQDFWLYLW\ 7KHRU\ 7KH ȴUVW KXPDQV ZHUH VR TXLHW ZKHQ VOHHSLQJ WKDW SUHGDWRUV GLG not notice them.) • Brain Plasticity Theory (The brain changes DQG PDLQWDLQV LWVHOI ZKHQ ZH VOHHS DV LI LW ZHUH D VHOI XSJUDGLQJ FRPSXWHU

• Restorative Theory (The brain is like an empty pantry and sleep is like someone reȴOOLQJ LW ZLWK IRRG

ADOLESCENTS WITH SLEEP DISORDERS Sometimes the problem is bigger than a poor bedtime routine. Some students have physical con-ditions. Common sleep disorders include: 1. Obstructive Sleep Apnea: The throat muscles block the airway causing breathing pauses throughout the night lasting from seconds to minutes. 2. Periodic Limb Movement Disorder (PLMD): A person usually experiences involuntary

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Teens Who Sleep Less Have... limb movements (cramping or jerky movements) throughout their sleep which leads to drowsiness during the day. 3. Insomnia: This is when a person has trouble falling or staying asleep. 4. Narcolepsy: This is a nervous system problem where a person is unusually drowsy during the day and can involuntarily fall asleep anytime and at anyplace. If you honestly believe your child might have a sleep disorder then their general practitioner will recommend that they see a sleep specialist. 14 to 17 year-olds should ideally sleep 8 to 10 hours per night. Consult your doctor for more information

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Teens Who Sleep Less Have...

“For teenagers, sleep is nothing less than fuel that powers their brain and its development� - Michael J. Breus, PhD

Sources: “Common Sleep Disorders in Teensâ€? WebMD Accessed November 29, 2017. https://teens.webmd.com/common-sleep-disorders-teens. +XÉ?QJWRQ $ULDQQD 7KH 6OHHS 5HYROXWLRQ 7UDQVIRUPLQJ <RXU /LIH 2QH 1LJKW $W $ 7LPH 1HZ <RUN +DUPRQ\ &URZQ “Why Do We Sleep, Anyway?â€? Why Do We Sleep, Anyway? | Healthy Sleep. Accessed No-vember 29, 2017 KWWS KHDOWK\VOHHS PHG KDUYDUG HGX KHDOWK\ PDWWHUV EHQHČ´WV RI VOHHS ZK\ GR ZH VOHHS

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The Importance of Learning And...

The importance of learning and practicing healthy eating habits (Pt.1) A few months before I started writing this arti-

cle, I made a drastic change to my eating habits and my diet. From my personal experience, it has brought about a huge improvement in my overall health. Not only have I become more SK\VLFDOO\ ȴW Ζ KDYH VWDUWHG WR IHHO PRUH HQHUgetic and my body appreciates the measures I have taken to keep it happy.

by Nidhi Menon discusses the most important nutrients, their function and how to incorporate them in your daily diet. Carbohydrates Carbohydrates are your primary source of energy. They play an important role in providing energy for your daily physical activity, apart from powering involuntary bodily functions such as the pumping of your heart, breathing and digestion. Carbohydrates from whole food sources are also known to be an excellent source of fuel for brain function. A daily average consumption of 40-60% carbohydrates is essential for optimal function. Fruits, vegetables and whole grains are some healthy sources of carbohydrates.

-XVW OLNH DOO RWKHU DQLPDOV EHIRUH KXPDQV formed social communities that we live in today, we were born to walk miles in order to satiate our hunger, hunt for meat and built for physical wear and tear. Thanks to the industrial revolution and processed meat, we do not have to starve or go hunting for food anymore. While this has provided us with abundant food to feed the growing human population, it has also adYHUVHO\ LQČľXHQFHG RXU OLIHVW\OH 2XU LQKHUHQW JHProtein netics have not evolved as fast as our eatProtein is important for the growth ing habits and our body still believes and development of skin, hair we eat to live and not live to eat. and muscles. The daily proWe all love food but fail to realize Our body requires tein consumption should be that its primary job is to provide certain nutrients to about 50 grams. Protein innutrition but we use it more oftake comes primarily from keep you hale and ten to exercise our taste buds. animal products such as hearty, too much Can you think of times that you meat and dairy. Plant-based or too little of these have eaten food just because it protein sources can also be was there and looked delicious nutrients can result substituted but requires a vaand not because you were hunin an imbalance. riety of plant-rich food such as gry? Well, I have. As a graduate stubeans, nuts and whole grains. dent in university, the amount of time Lipids I spent on doing exercise had gradually Healthy fats from lean meat and dairy reduced to about once or twice a week but my are essential for your body; contrary to the eating habits remained the same. From eating popular belief that fats make you gain weight, at odd hours to eating unhealthy, I paid no atwhich is a myth. Fats are important for homeotention to my health; that is until the symptoms stasis, absorption of vitamins, maintenance of RI EHLQJ XQČ´W VWDUWHG EHFRPLQJ SURPLQHQW cell membrane health and the immune system. 70 grams is the optimal daily intake. Ensure that Our body requires certain nutrients to keep you you choose healthy unsaturated fats over satuhale and hearty, too much or too little of these rated fats. nutrients can result in an imbalance. This article

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The Importance of Learning And... Vitamins Vitamins are required for biochemical processes in the body and to promote healthy growth. Essential Vitamins A, B, C and D are important to maintain healthy skin, bones, teeth and nerves, for absorbance of metal ions and, maintenance of calcium and phosphorous levels along with HÉ?FLHQW PHWDEROLVP /LYHU GDLU\ VHDIRRG DQG carrots, green, leafy vegetables, sweet potatoes are good sources of Vitamin A. Animal products, whole grains, soy products and pulses are some good sources of Vitamin B. Citrus fruits and green, leafy vegetables also provide Vitamin C. Avocado, vegetables and unsaturated fats such as peanut butter, vegetable oils and nuts are usually good sources of Vitamin D. Minerals Both Vitamins and minerals are required in small amounts. Some essential minerals are Calcium, Iron, Iodine, Potassium and Sodium. Calcium is good for bone and teeth. Iron is an important component of hemoglobin, required for oxygen transport and therefore required for energy. Iodine, potassium and sodium are also important minerals. Fiber Fiber helps with digestion and is important for regulation of cholesterol levels. Fiber rich foods such as fruits, vegetables and oatmeal are good VRXUFHV JUDPV RI Č´EHU LV WKH RSWLPDO GDLO\ intake. Water Water is 60% of your body weight and important for optimal functioning of all systems of the body. Water helps to cleanse the body of toxins and waste and is essential for transport of nutrients to cells. It is required for homeostasis and for providing lubrication to bones and joints. Daily consumption of eight glasses of water is considered adequate. It is critical that you eat your meals at the right time to ensure proper metabolism. A healthy and hearty breakfast is important for your body to kick into action. Hydrate your body at regular intervals and avoid eating excessively. Avoid foods high in carbohydrates and fats right be-

fore sleeping. &DORULF LQWDNH FDQ EH GLÎ?HUHQW IRU SHRSOH EDVHG on their food preference, age, gender, height DQG SK\VLFDO DFWLYLW\ DQG VSHFLČ´F FRQGLWLRQV DQG DLOPHQWV PD\ DOVR LQČľXHQFH \RXU QXWULtional intake. It is important that you consult a clinical nutritionist before you make critical changes to your diet. Last but not least, love and accept your body no matter what Sources: Andrews, Jennifer. “The Best Low-Carb Bread.â€? LIVESTRONG. COM. July 18, 2017. Accessed February 07, 2018. https:// www.livestrong.com/article/465629-the-best-low-carbbread/. “7 components of a balanced diet.â€? Stonebridge Associated Colleges Distance Home Learning | Blog. January 04, 2018. Accessed February 07, 2018. https://www.stonebridge.uk.com/blog/nutritional-sciences/7-components-balanced-diet. “Functions and Food Sources of Common Vitamins.â€? Dietitians of Canada. Accessed February 07, 2018. https://www. dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Functionsand-Food-Sources-of-Common-Vitamins.aspx. Nutrient Information Inquiry. Accessed February 07, 2018. http://www.cfs.gov.hk/english/nutrient/nutrient.php. National Health and Medical Research Council. “Nutrition.â€? National Health and Medical Research Council. October 20, 2009. Accessed February 07, 2018. https://www.nhmrc.gov. au/health-topics/nutrition.

CARBOHYDRATES PROTEINS LIPIDS VITAMINS MINERALS FIBER WATER SPRING 2018

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The Importance of Learning And...

The importance of learning and practicing healthy eating habits (Pt.2) by Sita Singh up eating junk foods, which are high in calories, sugar, and carbohydrates. It’s easier than you think to start eating healthy! Take small steps each week to improve your nutrition and to move towards a healthier you. Healthy eating should be a long-term habit, and it should start at an early age, as it makes it easier to stick to it. Types of healthy food vary, as each household is unique, and depends on the age of residents, as well as food preferences like Vegan, Vegetarian, or Gluten-free. Because good nutrition is an important part of leading a healthy lifestyle, it is important to teach kids and teenagers good eating habits so that later in life they will grow up to be healthier adults. There are many areas in which healthy eating KDELWV DUH EHQHȴFLDO VXFK DV VSLULWXDO HPRWLRQal, physical, and mental health. As physical and mental health are interdependent, practicing healthy eating habits helps the holistic development of the individual. Being happy is a key ingredient for both physical and mental health. Excessive stress, frustrations, worry, and hostility are all negative emotions that can spoil happiness and erode health. To feel our best, we need to practice good health habits daily. In general, good health depends on three major factors: a balanced diet, regular exercise, and responsible living. Self-care is crucial for our physical, emotional, and mental well-being.

I

t is never too late to begin a good and healthy eating routine. However, the best time to start healthy eating habits is at a young age, by feeding kids a lunch or dinner that includes the right proportions of proteins, minerals, vitamins, carbohydrates, calcium, healthy fats, etc. This habit slowly disappears as kids grow up; they enter their teenage years, and the realization hits that, because they stopped eating healthIXOO\ WKHLU KHDOWK LV DÎ?HFWHG LQ GLÎ?HUHQW ZD\V such as weight management issues, skin issues, etc. These health conditions force them to take 7KH IRRG \RX HDW DÎ?HFWV \RXU KHDOWK DQG \RXU drastic steps, like stressful diets, which worsen risk for diseases. To eat healthier food, you may the situation. need to modify your daily eating habits. You don’t need to make big changes to eat healthi3UDFWLFLQJ JRRG HDWLQJ KDELWV KDV DQ HÎ?HFW RQ er. And you don’t have to change your habits all our day-to-day lives, and so today we need to at the same time. It’s best to set small goals and learn good habits and how to put it in our ev- change your habits a little bit at a time. Small eryday routine. It is most important to be dis- changes are easier to make and can lead to betciplined about our eating habits during week- ter health. Over time, small changes can make a days, because on the weekends we often end ELJ GLÎ?HUHQFH LQ \RXU KHDOWK IRU H[DPSOH

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The Importance of Learning And... • Keep more fruits, low-fat dairy products (low-fat milk and low-fat yogurt), vegetables, and whole-grain foods at home and at work. Focus on adding healthy food to your diet, rather than just taking unhealthy foods away. • Try to eat a family meal every day at the kitchen or dining table. This will help you focus on eating healthy meals. • The internet has a lot of food recipes and videos suited to your requirement. • Pack a healthy lunch and snacks for work. This lets you have more control over what you eat. • Put your snacks on a plate instead of eating from the package. This helps you control how much you eat. • Don’t skip or delay meals and be sure to schedule your snacks. If you ignore your feelings of hunger, you may end up eating too much or choosing an unhealthy snack. If you often feel too hungry, it can cause you to focus a lot on food. • Eat your meals with others when you can. Relax, enjoy your meals, and don’t eat too fast. Try to make healthy eating a pleasure, not a chore. • Drink water instead of high-sugar drinks (including high-sugar juice drinks).

My plans for a healthy life:

These habits improve your overall well-being DQG PDNH \RX IHHO JRRG )RRG FKRLFHV D΍HFW RXU health each day: today, tomorrow, and in the future. Your health journey is uniquely yours. Don’t compare: strive to be your best self, and enjoy a healthy, happy life!

Sources: “The Importance of Practicing Good Health.” healthyliving.azcentral.com.https://healthyliving.azcentral.com/ importance-practicing-good-health-1506.html “Importance of Good Nutrition.”www.hhs.gov. https://www.hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html

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Healthy vs. Unhealthy Student Eating...

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Healthy vs. Unhealthy Student Eating...

Healthy Versus Unhealthy Student Eating Habits by Erica Murphey

EDWLQJ ZHOO FDQ EH GLɝFXOW IRU PDQ\ VWXGHQWV

VHYHQW\ ȴYH SRXQG JLUO ZKR JHWV OHVV WKDQ KDOI an hour’s worth of daily exercise should get and their families. It seems almost impossible one-thousand eight-hundred calories. among work, school, or extracurricular activities. Many parents might be tempted to buy 7KH\ VKRXOG DOVR OHDUQ DERXW WKH ȴYH IRRG fast food most nights for dinner and let their groups. According to the United States Departchildren graze from school vending machines ment of Agriculture these are fruits, vegetables, during the day. However, you do not need to grains, protein foods, and dairy. VDFULȴFH \RXU VWXGHQWȇV KHDOWK LQ H[FKDQJH IRU convenience. With some simple tips and planQLQJ WKH\ FDQ EH ȴW Nutritious School Lunches Five Food Groups

Your kids should know how to make smart lunch time choices whether they eat at the school cafeteria or eat sack lunches. The good news LV WKDW PDQ\ VFKRRO FDIHWHULDV R΍HU PRUH WKDQ just meat and potatoes now. Healthy lunch time foods include:

It is important for children to eat balanced meals. Teach them how much they should eat for their age, sex, and activity level. For instance, myplate.gov suggests that a seven-yearold boy who has half an hour to an hour’s worth of moderate exercise should eat one-thousand • six-hundred calories per day. A twelve-year-old

sandwiches on whole wheat bread

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Healthy vs. Unhealthy Student Eating...

• • • • •

low fat milk salad with light dressing grilled meats like chicken tuna baked potatoes

Here’s a list of foods you may consider teaching your students to avoid: • fried food • sandwiches on white bread • sugary drinks like soda • burger and fries • greasy foods like pizza or nachos and cheese • sweets like cookies and ice cream You should also encourage your kids to get vending machine snacks very sparingly if at all beFDXVH WKHVH DUH XVXDOO\ ȴOOHG ZLWK VXJDU VDOW DQG IDW Smart Snacks /HDUQLQJ LV KDUG ZRUN DQG VRPHWLPHV FKLOGUHQ QHHG WR UHIXHO DIWHU VFKRRO -XQN IRRG LV FKHDS and convenient, but too much will give your child problems such as obesity. Smart snacks include: • • • • • •

whole wheat toast with peanut butter low fat yogurt popcorn without butter and salt carrot sticks raisins fruit

Not-so-smart snacks include: • • • • •

37

chocolate chip cookies DUWLÈ´FLDO IUXLW SXQFK RU microwaveable pastries chocolate milk ice cream

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soda


Healthy vs. Unhealthy Student Eating... •

DUWLȴFLDO IUXLW VQDFNV

Professionals say fruit is an especially good snack choice. For instance, apples taste just as sweet as candy but do not do as much damage to teeth. While an apple a day might not keep the doctor away it certainly will keep the dentist away. Make dinner time family time. )DPLO\ GLQQHUV KDYH PDQ\ EHQHȴWV 6WXGLHV show that children who eat family dinners are less likely to try drugs and/or alcohol. They are also less likely to generally behave danJHURXVO\ 6RPHWLPHV LW LV GLɝFXOW IRU EXV\ families to do this, though. Try to schedule dinner together at least two to three nights a week in advance if you work a lot or if your children have extracurricular activities. Blue Moon Food Although a healthy diet is important sometimes your children deserve treats. Things like ice cream, pizza, or soda are called blue moon foods because they are reserved for special occasions. Maybe it is a holiday. Maybe your son or daughter’s sports team has just won a championship. Regardless

“Let food be thy medicine and medicine be thy food” ~Hippocrates SPRING 2018

38


Healthy vs. Unhealthy Student Eating...

Things like ice cream, pizza, or soda are called blue moon foods because they are reserved for special occasions.

of the occasion these should only be eaten sometimes because they are not very nutritious. Blue moon food includes: • • •

fats like butter, beef fat, and shortening oils like palm oil and coconut oil sweet foods like lollipops, brownies, and pudding

Your student can easily be healthy with a few changes. They will not only decrease their risk for future ailments such as heart disease and diabetes but they will also be happier

Sources: “All about Oils.” Choose MyPlate. July 26, 2016. Accessed November 03, 2017. https://www.choosemyplate.gov/oils. “MyPlate Checklist Calculator.” Choose MyPlate. Accessed November 03, 2017. https://www.choosemyplate.gov/MyPlate-Daily-Checklist-input. Miller, Edward. The Monster Health Book: A Guide to Eating Healthy, Being Active & Feeling Great for Monsters & Kids! New York: Holiday House, 2012. “USDA.” USDA. Accessed November 03, 2017. https://www.usda.gov/.

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Role of Schools in Student Health

Source: Pexels.com

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Role of Schools in Student Health

Role of

Schools

in

Student Health by Jessica Sinha

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Role of Schools in Student Health Why/when schools started this program? What caused the beginning? Numerous studies have found that building in health education programs into the school FXUULFXOXPV FDXVHV VLJQLȴFDQW LPSURYHPHQWV in students’ performances in other subjects as well. An all-rounded curriculum also lowers the students’ risks around alcohol, tobacco, drugs, and overall mental health. Ensuring that students are engaged in healthy habits VLJQLȴFDQWO\ UHGXFHV WKHLU ULVNV IRU REHVLW\ DQG chronic illnesses during adulthood (2). The Center for Disease Prevention and Control (CDC) has used extensive research to develop guidelines to promote healthy eating and physical activity among children. These guidelines involve education on these topics, assessment, monitoring, and subsequently developing appropriate approaches to combat health risks (2).

permanently into their systems. The National School Lunch Program (NSLP), initiated in 1946 by President Truman, aims to provide nutritionally-balanced, low- to no-cost lunches to children. This program has already seen a VLJQLČ´FDQW LQFUHDVH LQ HQUROOPHQW RYHU WKH \HDUV (see chart).

The Healthy Schools Campaign has programs such as ‘Cooking up Change’ where students are challenged to develop healthier school lunches including fruits, vegetables, and whole grains, for themselves and their peers (1). Through this program, students not only develop healthy habits, but gain the skills to be healthier throughout their lifetime. Within the same campaign, there are many other programs. One such amazing program called ‘Fit to Learn’ focuses on teachers and supports them with well-researched and peerreviewed plans to help children understand the FRQQHFWLRQ EHWZHHQ KHDOWK Č´WQHVV DQG YDULRXV academics. Using these resources, teachers can What are schools currently doing? incorporate a variety of fun physical activities to promote movement and calorie burn. In fact, Many schools have already taken steps to VRPH VFKRROV HYHQ WUDLQ D PHPEHU RI VWDÎ? LQ incorporate health-centered programs more primal stretch, a 10-minute yoga-type activity

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Role of Schools in Student Health benchmarks, and outlines an action plan to end the problem of childhood obesity within a JHQHUDWLRQČ‹ 7KLV SODQ LQFOXGHV VSHFLČ´F recommendations to make this happen. By 2018, a variety of programs have been put in place that do everything from providing healthier, more nutritious school lunches to engaging students in fun physical activities to keep them moving.

What else can schools do? that is practiced at breaks or at the end of lunch Here are a few recommendations by Harvard’s and have reported a boost in energy levels, School of Public Health (4): attention span, and academic performance (3). • In addition to including healthier food choices 1RW WRR ORQJ DJR IRUPHU Č´UVW ODG\ 0LFKHOOH in the cafeteria, schools can also actively reduce Obama, started the ‘Let’s Move’ program that marketing of unhealthy foods. aims to involve everyone in addressing the • To improve activity, schools can develop safe problem of obesity by bringing healthier foods walking and biking routes to school, and can and increasing physical activity. The program’s promote active recess time. website has many interesting resources and Č? ΖQFRUSRUDWLQJ IDFXOW\ DQG VWDÎ? DV ZHOO LQWR fact sheets that provide interested teachers healthy programs makes it easier for students with strategies on how they can make the most to adopt healthy habits as well and builds a of their role in their students’ lives. This plan general enthusiasm for such programs. ČŠGHWDLOV D FRRUGLQDWHG VWUDWHJ\ LGHQWLČ´HV NH\ • Lastly, such programs can provide very important intel on students’ health patterns and this data can be used to improve on existing programs and build personalized new ones.

Source: MaxPixel

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Role of Schools in Student Health

Additionally, if communities also engage in healthy initiatives in support of the schools, VWXGHQWV FDQ EHQHČ´W HYHQ PRUH IURP WKH collective input and support. This support can come in various forms, from allowing students to practice mock meal planning to having clear, open discussions about the food choices they make when away from home. This may also include recognizing favorite physical activities and forming groups to promote sports/ activities of interest.

Finally‌

Sources:

The percentage of districts that practice the policy requiring schools to follow any national, state, or district school education standards has increased from 68.8 in the year 2000 to 81.7 in 2016. The percentage of districts that practice the policy requiring elementary schools to teach physical education has increased from 82.6 in 2000 to 92.6 in 2016. According to the USDA, 95% of the schools across the country meet or exceed the healthier meal standards (2). These

45

statistics clearly show that positive changes are underway. Schools have already implemented many programs in promoting overall health of students and are in the process of evaluating what more needs to be done. With such ongoing HÎ?RUWV KRSHIXOO\ RQH GD\ FRPPXQLWLHV ZLOO succeed in ensuring that all schoolchildren will be healthy

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1. “School Food Policy.â€? Healthy Schools Campaign. Accessed January 09, 2018. https://healthyschoolscampaign.org/ food/. 2. “School Health Guidelines.â€? Centers for Disease Control and Prevention. September 05, 2017. Accessed January 09, 2018. https://www.cdc.gov/healthyschools/npao/strategies. htm. 3. Devon, Natasha. “How to promote good mental health among teachers and students in your school.â€? The Guardian. March 01, 2016. Accessed January 10, 2018. https://www. theguardian.com/teacher-network/2016/mar/01/howto-promote-good-mental-health-among-teachers-andstudents-in-your-school. 4. “School Obesity Prevention Recommendations: Complete List.â€? Harvard T. H. Chan. Accessed January 09, 2018. https://www.hsph.harvard.edu/obesity-prevention-source/ obesity-prevention/schools/school-obesity-preventionrecommendations-read-and-print/. 5. “The National School Lunch Program.â€? USDA’s Food and Nutrition Service. November 2017. Accessed January 10, KWWSV IQV SURG D]XUHHGJH QHW VLWHV GHIDXOW Č´OHV FQ NSLPFactSheet.pdf. 6. “Learn the Facts.â€? Let’s Move! Accessed January 13, 2018. https://letsmove.obamawhitehouse.archives.gov/learnfacts/epidemic-childhood-obesity.


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Body Image & Healthy Eating: Know...

Body Image & Healthy Eating:

Know the Connection

By Sita Singh re-teen and teen years are some of the most beautiful phases of life and the memories are everlasting. Depending on how things go for you, it can be the most beautiful and memorable phase of your life, or one of your worst nightmares. As a growing pre-teen, taking care of your body is very important. This means you are accountable for what you eat and should actively engage in making healthy food choices.

P

What Is Body Image? Body image is how you think and feel about your body in relation to those around you or social and cultural ideals. The images we see on television, in magazines, and on social media affect our body image and we need to realize that most of them (around 90%) are fake and photoshopped. Your body image can affect how you feel about yourself overall. For example, if you are unhappy with your looks, your selfesteem may start to go down and having body image issues or low self-esteem may lead to depression, eating disorders, or obesity.

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Body Image & Healthy Eating: Know...

How To Have A Healthy Body Image Everyone has something they would like to change about their bodies. But you’ll be happier if you focus on the things you like about your body — and your whole self. 1. Eat healthy and sleep well – these two together will help you look and feel your best. 2. Have some quality personal time like reading, catching up with some hobby etc. 3. Reduce your time on the internet. Photos of models and movie stars might seem aspirational, but don’t let these images affect how you think you should look. They get lots of help from makeup artists, personal trainers, and photo fixers. And advertisers often use a focus on thinness to get people to buy stuff. 4. Be grateful for the body you have and feel proud. Smiling big not only makes you attractive but also boosts your mood. 5. Hang out with people who accept you for you! And work with your friends to support each other. 6. Focus on how strong and healthy your body can be. If you want to be stronger and healthier, consider fun activities such as playing with little kids, martial arts, swimming, and sports.

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Body Image & Healthy Eating: Know...

Body Image Is Contagious! (Parents, you play a BIG role)

Parents, do you find yourself constantly complaining about your weight and looks? Do you feel like you have low self-esteem? Remember that your children pay attention to what you say, do, and how you feel, even if it does not seem apparent. Remember that they follow your thoughts and your choices. For example, if you are trying out a new “wonder” diet, be aware that they may equate your choices as healthy. If you tell your daughter that she would be more attractive if she lost weight, she may walk away with the wrong message: that losing weight is necessary to look attractive which is the most important goal. If you make judgmental remarks about your son’s body to him, he may always feel inadequate among his peers which may affect his overall performance at life. Remember that body image can be a shared perception and your thoughts, actions, and words will affect those around you no matter how young or old.

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Body Image & Healthy Eating: Know...

Early Start Similarly, if as parents, you find your children talking down to you about your body, use that as an opportunity to educate them and sensitize them to the concept of body image. Healthy eating and accepting your body begins from a young age. A friend of mine was concerned about her 7-year old daughter putting on weight during her summer vacation. Imagine if she had shared this concern with her daughter – the child’s self-esteem would have been crushed! Another friend recently shared that her 3-year old constantly compared her to a slim actress on TV causing my friend to feel upset about herself. Consider how this parent must have felt because of her young child’s words. While it is alright to be concerned, it must never be carried out at the cost of one’s self-esteem.

Talking to kids about healthy eating habits $FFRUGLQJ WR D VWXG\ E\ 8QLYHUVLW\ RI 0LQQHVRWD UHVHDUFKHUV DSSHDULQJ LQ -$0$ 3HGLDWULFV VFLHQtists found that when parents talked to their kids about eating, by focusing their conversation on weight or size (e.g. “You’re getting fat!�), parents inadvertently pushed their kids towards unhealthy eating behaviors. Children who experienced judgmental comments by parents were more likely to go on extreme diets, fasting, using laxatives, or picking up eating disorders like binge eating. Most teens want healthy bodies and want to feel good. Educating them about health and body image will empower them to revamp their eating habits and help them avoid junk food just because they are bored or feeling moody. Parents can involve their kids to join them on the trips to the grocery store and encourage their involvement in the family’s menu-planning, shopping, food selection, and cooking. When families do more activities together, especially having a common meal time it encourages family communication, shared interests, and develops a sense of inclusion, importance, and love among family member, thus boosting self-esteem and improving character, all of which lay a strong foundation for a healthier body image as kids grow up

Sources: “Having body image issues.� GirlsHealth.Gov. https://www.girlshealth.gov/feelings/bodyimage/index.html Russo, Francine. “How to Talk to Your Kids About Their Eating Habits: Very Carefully.� Time.com. http://healthland.time. com/2013/06/25/how-to-talk-to-your-kids-about-their-eating-habits-very-carefully/

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*The above images of meal options are for illustration purposes only.

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EDUCATION

AROUND THE

WORLD SPRING 2018

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Education Around the World: Scotland

Highlands And Islands England Scotland. Source: Google

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Education Around the World: Scotland

Education Around The World:

SCOTLAND by Erica Murphey

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Education Around the World: Scotland

he Scottish education system is one of a kind. Its high schools and universities are not like America’s. Almost all college is free and children can start high school at an age when most American children are in middle school or junior high. Plus all schools have been greatly shaped by the Curriculum For Excellence, the 6FRWWLVK QDWLRQDOb FXUULFXOXPb IRU students aged 3 to 15.

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Scottish vs. American Grades

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Curriculum for Excellence An article on theschoolrun.com states that Scotland’s Curriculum for Excellence is very ȵH[LEOH 7KH VFKRROV FDQ PDNH WKHLU RZQ decisions about what to teach. The only mandatory subjects are Health, Math, and Literacy.

“The schools can make their own decisions about what to teach.”

Grades Elementary and middle school grades are referred to as primary school (P) while junior high and high school grades are referred to as secondary school (S). Children start the lower years, P1 through P7, at age 5. The higher years are known as S1 through S6. According to the Scottish JRYHUQPHQWȇV RɝFLDO ZHEVLWH FKLOGUHQ VWDUW high school as young as age eleven or twelve. Grades S5 and S6, while not mandatory, are encouraged.

57

A view of Edinburgh University’s Old College Quad. Source: Google

Different Exams

As of August 2017, students in P1, P4, and P7 will take national standardized assessments. Children in S3 will too. These assessments will focus on reading, writing, and mathematics. It is not a national testing regime. These mandatory tests are simply intended to help teachers see how well or poorly a student is doing and how they can help them improve. There is currently no equivalent of SATs in Scotland.


Education Around the World: Scotland Private and Public Schools: A Geographical Choice Parents usually send their child to the school in their catchment area whether it is private or public. There are one hundred-two private schools in Scotland. These usually boast a wide selection of electives such as drama, foreign language, or religious studies according to scis.org.uk. Many parents prefer to send their children to independent ones because of the smaller classroom ratios as well. Faith sometimes plays a role in both private and public schools. Most are Catholic. However there are -HZLVK DQG (SLVFRSDOLDQ public campuses.

Affirmative Action

science declined compared to 2012 PISA results and its Math performance has decreased since 2006. Its reading decreased between 2012 and 2015 and is currently at roughly the same state as it was in 2006 and 2009. Politicians and activists are seeking ways to improve these VFRUHV DQG UHČ´QH WKH V\VWHP

University Fees Citizens get free university tuition and one must live in the country for at least three years to be considered a 6FRWWLVK VWXGHQW DV RI 7KH ȴUVW degree for natives and EU citizens is paid for by the government. British people are the exception. They must take out loans from their own authority to pay tuition. Scotland’s education system, while not struggling to itself and the way it treats poor students, brings a great GHDO RI ȾH[LELOLW\ DQG RSSRUWXQLW\

Few citizens living in poverty Scotland Flag. Source: Wikipedia have the opportunity to go to a university and there was a controversy in 2016 about colleges creating Sources: lower entry admission standards for all classes by 2019. The Scottish Government’s Commission Scottish Government, St. Andrew's House, Regent Road, on Widening Access suggested colleges do that Edinburgh EH1 3DG Tel:0131 5568400 ceu@scotland.gsi. for poor students. They believed they were at a gov.uk. “Scottish Government.� Frequently Asked Questions, Scottish Government, St. Andrew's House, Regent Road, large disadvantage. Edinburgh EH1 3DG Tel:0131 556 8400 Ceu@Scotland.gsi.gov. However opponents said that all pupils should be held to the same academic standards regardless of economic background. They believed that the Commission was lowering the bar and that such standards would create entitled students.

Scotland’s World Ranking Based on Education Criteria PISA, or the Program for International Student Assessment, measures skills needed to be a functional member of the world. Scotland’s latest PISA scores are from 2015. On average the country ranked similarly to the United States when it came to science and reading and higher when it came to math. Its own performance in

uk, 1 Apr. 2003, www.gov.scot/Topics/Education/Schools/FAQs.

Scottish Government, St. Andrew's House, Regent Road, Edinburgh EH1 3DG Tel:0131 5568400 ceu@scotland.gsi. gov.uk. “Scottish Government.â€? Scottish Schools - Curriculum, $VVHVVPHQW DQG 4XDOLČ´FDWLRQV 6FRWWLVK *RYHUQPHQW 6W Andrew's House, Regent Road, Edinburgh EH1 3DG Tel:0131 556 8400 Ceu@Scotland.gsi.gov.uk, 1 Apr. 2003, www.gov.scot/Topics/Education/Schools/curriculum. “Programme for International Student Assessment (PISA) 2015: Highlights from Scotland'sResults.â€? Www.gov.scot, 2015, www.gov.scot/Resource/0051/00511095.pdf. “Primary School Assessment in Scotland Explained.â€? TheSchoolRun, www.theschoolrun.com/new-primary- testsscotland.Johnson, Simon. “Scotland's Universities 'Must Lower Entry Grades for the Poor to Minimum'.â€? The Telegraph, Telegraph Media Group, 14 Mar. 2016, www. telegraph.co.uk/education/universityeducation/12193820/ Scotlands-universities- must-lower-entry- grades-for- the-poorto-minimum.html.

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FEATURED

STORIES

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Preventive Health Report

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Preventive Health Report

Discover New Ways to Boost Your Health

Preventive Health Report From Healthy Referral Newspaper Est 1989 Top Integrative National Doctors - Authors

Heart | Cancer | Anti-Aging

Heart Section

Cancer Section Keith Block, M.D.

-RVHSK 0DURRQ M.D.

Pages: 64 - 68

Pages: 69 - 72

Pages: 73 - 76

Caldwell Esselstyn, M.D.

Healthy Referral contact: healthyreferral@gmail.com

Anti-Aging

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Preventive Health Report

Heart Section Journal of Geriatric Cardiology (2017) 14: 317320 Š2017 JGC All rights reserved http://www.jgc301.com | jgc@jgc301.com Editorial Open Access

A plant-based diet and coronary artery GLVHDVH D PDQGDWH IRU HÎ?HFWLYH WKHUDS\ by Caldwell B Esselstyn, M.D. Author Prevent & Reverse Heart Disease Cleveland Clinic Wellness Institute, 1950 Richmond Road, Lyndhurst, Ohio 86$ _( PDLO DHVVHOVW\Q#DRO FRP _ - *HULDWU &DUGLRO doi:10.11909/j.issn.1671-5411.2017.05.004 Keywords: Coronary disease; Disease causation; Endothelium; Plant based nutrition; Reversal; Vegan

The question is, why? Unfortunately, such dietary gestures do not treat the primary cause of CVD. A 1999 autopsy study of young adults in the US The same can be said of commonly prescribed between the ages of 17 and 34 years of who died cardiovascular medications such as beta-blockers, enzyme inhibitors, IURP DFFLGHQWV VXLFLGHV DQG KRPLFLGHV FRQÂżUPHG angiotensin-converting that coronary artery disease (CAD) is ubiquitous in angiotensin receptor blockers, anticoagulants, this age group. The disease process at this stage is aspirin, and cholesterol lowering drugs and too early to cause coronary events but heralds their medical interventions such as bare metal stents, onset in the decades to follow.[1] These data are drug-eluting stents, and coronary artery bypass similar to those reported in an earlier postmortem surgery. It is increasingly a shameful national analysis of US combat casualties during the embarrassment for the United States to have .RUHDQ FRQĂ€LFW ZKLFK IRXQG HDUO\ &$' LQ QHDUO\ constructed a billion-dollar cardiac healthcare 80% of soldiers at an average age of 20 years.[2] industry surrounding an illness that does not even From these reports, which are 17 and 63 years old, exist in more than half of the planet. If you, as a cardiologist or a cardiac surgeon, decided to hang respectively, it is clear that the foundation of CAD is established by the end of high school. Yet, your shingle in Okinawa,[3] the Papua Highlands medicine and public health leaders have not taken of New Guinea,[4] rural China,[5] Central any steps to forestall or eliminate the early onset Africa,[6] or with the Tarahumara Indians of 1RUWKHUQ 0H[LFR > @ \RX EHWWHU SODQ RQ D GLÉŁHUHQW of this epidemic. profession because these countries do not have Smoking cessation, a diet with lean meat and cardiovascular disease. low-fat dairy, and exercise are generally advised, but cardiovascular disease (CVD) remains the The common thread is that they all thrive number one killer of women and men in the US. on whole food, plant-based nutrition

Background

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Preventive Health Report LQ KLV V ZLWK VLJQLÂżFDQW YDVFXODU GLVHDVH LQ KLV heart and right leg. At study onset, while crossing a skyway into the Cleveland Clinic “The common he experienced c l a u d i c a t i o n thread is that they that forced him all thrive on whole to stop and food, plant-based UHVW ÂżYH WLPHV Results of a nutrition (WFPBN) pulse volume with minimal intake study revealed a markedly of animal products.â€? diminished right ankle pulse. Following nine months of WFPBN, all claudication had resolved, and a repeat pulse volume was double that of his baseline.[11] 7KH VLGH HÉŁHFWV RI D SOHWKRUD RI FDUGLRYDVFXODU As statin drugs were not yet available, this was drugs include the risk of diabetes, neuromuscular proof of the concept that WFPBN alone can halt pain, brain fog, liver injury, chronic cough, fatigue, and reverse CVD. After 12 years, we reviewed the hemorrhage, and erectile dysfunction. Surgical CVD events of our 18 adherent patients. interventions are fatal for tens of thousands of patients annually. Each year approximately During the eight years prior to entering our study, 1.2 million stents are placed with a 1% while in the care of expert cardiologists, they had mortality rate, causing 12,000 deaths, and sustained 49 cardiac events, which was indicative 500,000 bypass surgeries are performed of disease progression. In contrast, 17 of the 18 with a 3% mortality rate, resulting in patients sustained no further events during the 12 years they spent in our study. One patient another 15,000 deaths. who was initially adherent developed angina and In total, 27,000 patients die annually from these required bypass surgery six years after resuming a two procedures.[10] It is as though in ignoring Western diet. this dairy, oil, and animal-based illness, we are wedded to providing futile attempts at temporary 7KHVH ÂżQGLQJV LOOXVWUDWH WKH QHHG IRU FORVH symptomatic relief with drugs and interventional adherence with WFPBN.[12] Twelve patients in therapy, which employs an unsuccessful our initial group had a follow-up angiogram. mechanical approach to a biological illness with no hope for cure. Patients continue to consume the very foods that are destroying them. This GLVDVWURXV LOOQHVV DQG LQHÉŁHFWLYH WUHDWPHQWV QHHG never happen if we follow the lessons of plantbased cultures where CVD is virtually nonexistent. (WFPBN) with minimal intake of animal products. By way of contrast, in the United States, we ignore CVD inception initiated by progressive HQGRWKHOLDO LQMXU\ LQĂ€DPPDWRU\ R[LGDWLYH VWUHVV decreased nitric oxide production, foam cell formation, diminished endothelial progenitor cell production and development of plaque that may rupture and cause myocardial infarction or stroke. [8] This series of events is primarily set in motion, and worsened, by the Western diet, which consists RI DGGHG RLOV GDLU\ PHDW ÂżVK IRZO DQG VXJDU\ foods and drinks—all of which injure endothelial function after ingestion, making food a major, if not the major cause of CAD.[9] In overlooking disease causation, we implement therapies that have high morbidity and mortality.

Treating the cause In 1985, I initiated a small study utilizing WFPBN in 24 318 Esselstyn CB. A plant based diet and coronary artery disease Journal of Geriatric Cardiology | jgc@jgc301.com; http://www.jgc301. com patients who were severely ill with CAD. The moment of truth came a year later for a patient

Figure 1. Progressive plaque cap thickening (white arrow) and plaque shrinkage accomplished with plantbased nutrition. (Courtesy of Prevent and Reverse Heart Disease)

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Preventive Health Report 7KHUH ZDV VLJQLÂżFDQW GLVHDVH UHYHUVDO LQ IRXU RI stress management instruction to arrest CAD and them, which suggests that WFPBN could not only UHYHUVH DQJLRJUDSKLF GLVHDVH ZKLFK ZDV FRQÂżUPHG eliminate future cardiac events but could also in subsequent publications. UHYHUVH DQJLRJUDSKLF GLVHDVH (YHQ LI VLJQLÂżFDQW angiographic reversal does not occur, patients Earlier, in 1951, Strom and Jensen reported a FDQ VWLOO EHQHÂżW IURP PRUH VXEWOH LPSURYHPHQWV profound decrease in circulatory diseases in in the overall health of Norway during WWII when their endothelial cells and WKH *HUPDQV FRQÂżVFDWHG “It is particularly their capacity to produce the country’s livestock, disingenuous for nitric oxide, eliminating forcing the Norwegians angina and future CVD physicians to tell patients to subsist mostly on plant events.[12] Additionally, food.[17] Results from both that they are a walking the robust antioxidant the On-Target Transcend time bomb—frightening value of WFPBN diminishes trial investigators,[18] and R[LGDWLYH LQĂ€DPPDWLRQ LQ the Epic Oxford Study[19] them into accepting a plaques and foam cells, thus with more than 75,000 procedure fraught with participants support the strengthening the cap over the plaques (Figure 1). potential morbidity and power of nutrition for and secondary possible mortality that is primary A strengthened cap is CVD prevention. In the also non-curative—after early 1970s, Finland (and unlikely to rupture, and adherent participants have DQ DQJLRJUDP FRQČ´UPV especially its eastern been empowered to make province of Karelia) was the a 90% blockage. Present themselves “heart attack heart disease capital of the proofâ€? without the additional day angiography does not world. Health authorities H[SHQVH RU ULVN RI LQHÉŁHFWLYH DQG ORFDO RɤFLDOV WKHUH identify, and angioplasty became intent on educating drugs, stents, or bypass surgery. does not treat, the lesions the public on how to reduce cholesterol, blood pressure, that are most likely to In 2014, we conducted a and intake of animal foods cause a heart attack.â€? second larger study of 198 and stop smoking. This SDWLHQWV ZLWK VLJQLÂżFDQW group reduced their intake CAD.[9] Of these patients, of dietary saturated fat, 119 had undergone a prior coronary intervention increased vegetable consumption, and decreased with stents or bypass surgery, and 44 had a their smoking rate from 52% to 31%. previous heart attack. There were multiple comorbidities including hypercholesterolemia, During the next 30 years, Karelia’s CAD disease hypertension, obesity, and diabetes. During four rate plummeted by 85%. For Finland as a whole, years of follow up, 99.4% of the participants who CAD decreased by 80%.[20] Researchers at adhered to WFPBN avoided any major cardiac Cleveland Clinic under the direction of Stanley event including heart attack, stroke, and death, Hazen, which included Tang,[21] Koeth,[22] and and angina improved or resolved in 93%. Of the 21 Wang,[23] studied the metabolism of lecithin non-adherent participants, 13 (62%) experienced and carnitine found in eggs, meat, milk and an adverse event. When comparing these results GLDU\ SURGXFWV OLYHU VKHOOÂżVK DQG ÂżVK 7KH to the well-known COURAGE,[13] and Lyon Diet intestinal microbiota of omnivores metabolizes Heart Study,[14] which consisted of conventionally these substances producing trimethylamine oxide treated participants, there is beyond a 30-fold (TMAO), which causes vascular injury. GLÉŁHUHQFH LQ PDMRU FDUGLRYDVFXODU HYHQWV IDYRULQJ WFPBN. In 1990, Ornish, et al.,[15,16] utilized This investigation was a powerful validation for a low-fat vegetarian diet without added oil and WFPBN because ingestion of these animal foods by

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Preventive Health Report persons who strictly consume plants produces no TMAO. In fact, plant eaters do not have intestinal bacteria capable of producing TMAO. Esselstyn CB. A plant based diet and coronary artery disease 319 http://www.jgc301.com; jgc@mail. sciencep.com | Journal of Geriatric Cardiology The totality of converging lines of evidence, including epidemiology, wartime deprivation, large nutritional cohort population transitioning studies, and randomized and nonrandomized investigations point to nutrition as the principle etiological factor in atherosclerotic CVD.

What is withholding the cure? For years, I have resisted making the suggestion that compensation could be an issue in decisionmaking. However, multiple lawsuits have arisen in cases where unnecessary stenting or bypass surgery was performed for nonexistent or minimal lesions.[24,25] Results of multiple investigations consisting of thousands of patients all show that stenting in an emergency situation is lifesaving while at the same time fails to prolong life or protect against future heart attacks in most patients undergoing elective stent placement when compared with optimal medical therapy. It is particularly disingenuous for physicians to tell patients that they are a walking time bomb—frightening them into accepting a procedure fraught with potential morbidity and possible mortality that is also nonFXUDWLYH²DIWHU DQ DQJLRJUDP FRQÂżUPV D 90% blockage. Present day angiography does not identify, and angioplasty does not treat, the lesions that are most likely to cause a heart attack.[26] Accepting the fact that most cardiovascular physicians are honest, caring, and compassionate, why do they resist WFPBN? Cardiovascular medicine practitioners receive essentially no nutrition education in medical school or postgraduate training. Therefore, they lack not only the skill set needed to help their patients modify their diets but also a basic awareness that plant-based nutrition can halt and reverse CVD. I recall a lawyer with CAD and angina who rapidly improved following WFPBN. He became quite angry after a follow-up visit to his cardiologist who

said he knew WFPBN might be successful. The ODZ\HU DVNHG Âł:K\ GLGQÂśW \RX RÉŁHU LW WR PH PDQ\ months ago?â€? and the cardiologist replied, “In my experience patients won’t follow that program.â€? Where upon the lawyer stated, “That must be my decision, not yours.â€? It is not the message that is wrong but how and if the message is articulated that determines adherence and success. Without a randomized controlled trial, can a physician feel secure recommending a plant-based option? Absolutely! Results from the COURAGE 75,$/> @ FRQÂżUPHG WKDW VWHQWLQJ LQ VWDEOH patients was not superior to optimal medical therapy. The prompt, powerful, and enduring HÉŁHFWV RI :)3%1 ZHUH UHFRUGHG E\ 0DVVHUD et al.,[27] who reported dramatic reversal of crippling angina in a man who refused medication or surgical procedures but agreed to WFPBN. The man can now run four miles without symptoms. In summary, current palliative cardiovascular medicine consisting of drugs, stents, and bypass surgery cannot cure or halt the vascular disease epidemic DQG LV ÂżQDQFLDOO\ XQVXVWDLQDEOH :)3% can restore the ability of endothelial cells to produce nitric oxide,[28] which can halt and reverse disease without morbidity, mortality, or added expense. As powerful as the data are, it is unconscionable not to inform the cardiovascular disease patient of this option for disease resolution. To begin to eliminate chronic illness, the public needs to be made aware that a pathway to this goal is through WFPBN.

For educational purposes. Please consult your doctor for medical advice.

References 1 Strong JP, Malcom GT, McMahan C, et al. Prevalence and extent of atherosclerosis in adolescents and young adults: Implications for prevention from the pathobiological determinants of atherosclerosis in youth study. JAMA 1999; 281: 727–735.

2 Enos WF, Holmes RH, Beyer J. Coronary disease among united states soldiers killed in action in korea: Preliminary report. JAMA 1953; 152: 1090–1093.

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Preventive Health Report 3 Willcox BJ, Willcox DC, Todoriki H, et al. Caloric restriction,the traditional Okinawan diet, and healthy aging: the diet of the world’s longest-lived people and its potential impact on morbidity and life span. Ann N Y Acad Sci 2007; 1114: 434–455.

$P - &DUGLRO WÂą W

4 Sinnett PF, Whyte HM. Epidemiological studies in a total highland population, Tukisenta, New Guinea. Cardiovascular disease and relevant clinical, electrocardiographic, radiological and biochemical ÂżQGLQJV - &KURQ 'LV Âą

'HKJKDQ 0 0HQWH $ 7HR .. HW DO 5HODWLRQVKLS EHWZHHQ healthy diet and risk of cardiovascular disease among patients on drug therapies for secondary prevention: a SURVSHFWLYH FRKRUW VWXG\ RI KLJK ULVN LQGLYLGXDOV IURP FRXQWULHV &LUFXODWLRQ Âą

5 Campbell TC, Parpia B, Chen J. Diet, lifestyle, and the etiology of coronary artery disease: the Cornell China study. Am J Cardiol 1998; 82: 18T–21T.

&URZH )/ $SSOHE\ 31 7UDYLV 5& .H\ 7- 5LVN RI hospitalization or death from ischemic heart disease among British vegetarians and nonvegetarians: results from the EPICOxford cohort study. Am J Clin Nutr 2013; 97: 597–

0LOOHU . 5XEHQVWHLQ $ cVWUDQG 3 /LSLG YDOXHV LQ .DODKDUL %XVKPHQ $UFK ,QWHUQ 0HG ¹ 7 Connor WE, Cerqueira MT, Connor RW, et al. The plasma lipids, lipoproteins, and diet of the Tarahumara Indians of Mexico. Am J Clin Nutr 1978; 31: 1131–1142.

17 Strom A, Jensen RA, Oslo MD, Oslo MD. Mortality from FLUFXODWRU\ GLVHDVHV LQ 1RUZD\ Âą /DQFHW Âą

20 Puska P, Salonen J, Nissinen A, Tuomilehto J. The North .DUHOLD SURMHFW 5HY (SLGHPLRO 6DQWH 3XEOLTXH 191–195.

7DQJ :+: :DQJ = /HYLVRQ %6 HW DO ,QWHVWLQDO 8 Nabel EG, Braunwald E. A tale of coronary artery disease microbial metabolism of phosphatidylcholine and DQG P\RFDUGLDO LQIDUFWLRQ 1HZ (QJO - 0HG FDUGLRYDVFXODU ULVN 1HZ (QJO - 0HG ¹ ¹ .RHWK 5$ :DQJ = /HYLVRQ %6 HW DO ,QWHVWLQDO PLFURELRWD 9 Esselstyn CB Jr., Gendy G, Doyle J, et al. A way to reverse PHWDEROLVP RI / FDUQLWLQH D QXWULHQW LQ UHG PHDW SURPRWHV &$'" - )DP 3UDFW ¹ DWKHURVFOHURVLV 1DW 0HG ¹ 10 Peterson ED, Jollis JG, Bebchuk JD, et al. Changes in mortality after myocardial revascularization in the elderly: the national medicare experience. Ann Intern Med 1994; 121: 919–927. 11 Esselstyn CB, Jr. Prevent and reverse heart disease. Prog ClinBiol Res 2007: 347–355. 12 Esselstyn CB, Jr. Updating a 12-year experience with arrest and reversal therapy for coronary heart disease (an overdue requiem for palliative cardiology). Am J Cardiol 1999; 84: 339–341. 320 Esselstyn CB. A plant based diet and coronary artery disease Journal of Geriatric Cardiology | jgc@jgc301.com; http://www.jgc301.com %RGHQ :( 2œ5RXUNH 5$ 7HR .. HW DO 2SWLPDO PHGLFDO therapy with or without PCI for stable coronary disease. 1HZ (QJO - 0HG ¹

:DQJ = .OLSIHOO ( %HQQHWW %- HW DO *XW ÀRUD PHWDEROLVP of phosphatidylcholine promotes cardiovascular disease. 1DWXUH ¹ 24 Authorities: Doctor performed unecessary medical procedures as part of scheme. http://fox8.com/2014/08/21/ authorities-doctor-performed-unnecessary-medicalprocedures-as-part-of-scheme/ (accessed March 7, 2017). 25 Stent scandal: a shocking story, but not news. http:// www.healthbeatblog.com/2010/12/stent-scandal-ashocking-story-but- not-news/ (accessed March 7, 2017). )RUUHVWHU -6 6KDK 3. /LSLG ORZHULQJ YHUVXV revascularization: an idea whose time (for testing) has FRPH &LUFXODWLRQ ¹

27 Massera D, Zaman T, Farren GE, Ostfeld RJ. A wholefood plant-based diet reversed angina without medications GH /RUJHULO 0 6DOHQ 3 0DUWLQ -/ HW DO 0HGLWHUUDQHDQ RU SURFHGXUHV &DVH 5HS &DUGLRO diet,traditional risk factors, and the rate of cardiovascular FRPSOLFDWLRQV DIWHU P\RFDUGLDO LQIDUFWLRQ ÂżQDO UHSRUW RI 2UQLVK ' %URZQ 6 6FKHUZLW] / HW DO &DQ OLIHVW\OH WKH /\RQ 'LHW +HDUW 6WXG\ &LUFXODWLRQ Âą FKDQJHV UHYHUVH FRURQDU\ KHDUW GLVHDVH" /DQFHW Âą 2UQLVK ' %URZQ 6( 6FKHUZLW] /: HW DO &DQ OLIHVW\OH FKDQJHV UHYHUVH FRURQDU\ KHDUW GLVHDVH" 7KH /LIHVW\OH This article is part of a Special Issue “A plant-based diet +HDUW 7ULDO /DQFHW Âą and cardiovascular diseaseâ€?. 2UQLVK ' $YRLGLQJ UHYDVFXODUL]DWLRQ ZLWK OLIHVW\OH *XHVW (GLWRUV 5REHUW - 2VWIHOG .DWKOHHQ ( $OOHn FKDQJHV 7KH 0XOWLFHQWHU /LIHVW\OH 'HPRQVWUDWLRQ 3URMHFW

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Preventive Health Report

Cancer Section Cut Your Cancer Risk by Avoiding the Meat Counter By Keith Block, MD. Author Life Over Cancer and Founder Block Center, Chicago

S

ometimes medical studies don’t just uncover new health-related facts - they also serve as useful reminders. One that does just that appeared in the August 2 online edition of the medical journal Cancer. In this study, researchers found that additives in processed meats including nitrites, heterocyclic amines (HCAs), and polycyclic aromatic hydrocarbons (PAHs) can contribute to bladder cancer. In the study, researchers followed the study participants – approximately 300,000 men and women aged 50-71 years – for seven years and tallied the results of the dietary questionnaires they completed. They found 854 people diagnosed with bladder cancer, with those who had the most nitrite in their diets – from all sources including meat – and those with the highest intake of nitrate plus nitrite from meats, had a 28-29% increased risk of developing bladder cancer, compared to those with the lowest intakes. The association of processed meats - including bacon, and a slew of luncheon meats - commonly

called “cold cutsâ€? – with cancer is not new. There have been earlier studies that found similar links. For example: • Earlier this year, the Journal of Family Health Care published recommendations on dietary aspects of cancer prevention from the World Cancer Research Fund International in London. After an expert panel reviewed the evidence, which they graded “convincingâ€? or “probableâ€?, they produced a series of 10 recommendations to reduce the risk of developing cancer. High on the list included consuming a diet high in plant-based foods, and avoiding processed meats and salty foods. • A study appearing in the March 7, 2006 issue of the NCI Cancer Bulletin, involving more than a half million men and women in the European Prospective Investigation into Cancer and 1XWULWLRQ (3,& FRKRUW IRXQG D VLJQLÂżFDQW association between a type of gastric (stomach) cancer and processed meat consumption.

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Preventive Health Report • A 2005 study appearing in the June 6, 2006 issue of the Journal of the National Cancer Institute found a link between processed meats and pancreatic cancer. There are many other studies with similar results I could list, but I think the point has been made. By the way, there is another food choice mentioned in these other studies as potentially dangerous, and at the risk of inciting cattlemen, it’s the kind of food that goes “mooâ€?; red meat. Besides processed meats, the three studies I listed above also point to a causal relationship between red meat and various cancers. In fact, regular consumption of red meat has been linked with cancers of the lung, breast esophagus, larynx, stomach, kidney, endometrium, ovaries and prostate.

So what are these dangerous compounds in meat? Nitrites and nitrates are members of a class of chemicals known as nitrosamines which are added to food as a preservative and to enhance the appearance of the products. These foods include sausage, hot dogs, bacon, lunch meat, and canned meats and soups. They have long been shown to be harmful to both humans and animals. Nearly all processed meats are made with sodium nitrite - a proven precursor to highly carcinogenic nitrosamines. When consumers eat processed, cured meat products, nitrosamines are formed in the body that, research shows, can promote the growth of various cancers. This should not be confused with the naturally-occurring nitrates found in fruits and vegetables, which are NOT harmful. Heterocyclic amines (HCAs) are the carcinogenic chemicals formed from the cooking of muscle meats including beef, pork and fowl. HCAs form when amino acids - the building blocks of proteins - and creatine, a chemical found in muscles, react at high cooking temperatures. Researchers have LGHQWL¿HG GLɣHUHQW +&$V UHVXOWLQJ IURP WKH cooking of muscle meats that may pose human cancer risk. One study, by researchers from NCI’s Division of Cancer Epidemiology and Genetics, discovered a link between individuals with

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stomach cancer and the consumption of cooked meats. The researchers found that those who cooked beef medium-well or well-done had more than three times the risk of stomach cancer than those who cooked meat rare or medium-rare. They also found that people who ate beef four or more times a week had more than twice the risk of stomach cancer than those who ate beef less frequently. Other studies have found an increased risk of developing colorectal, pancreatic, and breast cancer with high intakes of well-done, fried, or barbecued meats.

“In fact, regular consumption of red meat has been linked with cancers of the lung, breast esophagus, larynx, stomach, kidney, endometrium, ovaries and prostate.â€? Polycyclic aromatic hydrocarbons (PAHs) are a JURXS RI RYHU GLÉŁHUHQW FKHPLFDOV WKDW DUH formed during the incomplete burning of coal, oil and gas, garbage, or organic substances like charbroiled meat. PAHs can also be formed during the curing and processing of raw food prior to cooking.

Dr Block’s Tips: At the Block Center, a key component of our integrative program is anti-cancer, or “Life Over Cancer,â€? nutrition. Though each treatment plan is tailored to the needs of each patient, nutrition plays a key role whether a patient is ÂżJKWLQJ PHWDVWDWLF GLVHDVH ZDQWLQJ WR SUHYHQW D recurrence, or is interested in disease prevention. We strongly recommend patients eliminate red


Preventive Health Report meat and get their protein from plant-based sources such as lentils, chickpeas, tofu, tempeh, veggie burgers and wheat-gluten products such as seitan. However, if someone is going to eat red meat, we suggest limiting portion size. 3 ounces is considered one serving (about the size of a deck of cards). Look for lean, grass-fed organic sources of animal protein. Better substitutes for red meat might include: lean wild game such as venison, RVWULFK DQG EXÉŁDOR WXUNH\ EXUJHUV HJJV IRUWLÂżHG with omega-3, and, the very best animal food FKRLFH FROG ZDWHU RPHJD ULFK ÂżVK

that all traces of casein have been removed. Diet Sodas and Aspartame Question: I’m drinking several Diet Cokes per day and know the aspartame can’t be good for me but I’d like to hear The Block Center’s take on it. Does LW LQFUHDVH LQVXOLQ VHFUHWLRQ DV GRHV UH¿QHG VXJDU"

Answer: Aspartame is a non-nutritive sweetener (no substantial calories) that is made from two amino acids, L-phenylalanine and L-aspartic acid, and the alcohol, methanol. The main reason for the governmental approval of non-caloric, FAQ sugar substitutes is to reduce the intake of sugar, preventing blood sugar-insulin spiking and insulin Whey Protein resistance associated with overconsumption Question: I understand why dairy is not part of RI VLPSOH VXJDUV 6LQFH DVSDUWDPH ÂżUVW ZDV a cancer prevention diet. Can you explain why allowed on the market in l981, many adverse reactions have been reported to the FDA’s whey protein is okay? adverse reactions monitoring system. Some of the Answer: Milk has two proteins: casein V\PSWRPV DWWULEXWHG WR DVSDUWDPH DUH GLɤFXOW\ (approximately 80%) and whey (approximately concentrating, headaches, dizziness, memory 20%). Whey is the only dairy product we SUREOHPV VOXUUHG VSHHFK DQG YLVLRQ GLɤFXOWLHV recommend at the Interestingly, a study reported Block Center. Casein in July of 2007 in Diabetes Care has been found to showed evidence to the contrary LQFUHDVH LQĂ€DPPDWLRQ of what we would believe about in the body (we non-caloric sweeteners. The recommend an antiresearchers discovered that an LQĂ€DPPDWRU\ GLHW WR aspartame-containing meal all of our patients), induced a rise in blood sugar and can deplete the and insulin levels similar to that immune system as of a meal with common table well as glutathione sugar. This is quite important, production. Whey since glucose control can be a is the opposite: serious problem with cancer data suggests it has patients. In one recent study of anti-inflammatory over 600 cancer patients, poor properties and can be tolerance to glucose--similar to immune-stimulating. what is seen in diabetes--was Additionally, whey noted in over one-third of the may provide an extra patients. It is likely that getting boost to the immune rid of aspartame also improves system by raising glucose control in cancer glutathione levels. patients, just as it does in many We recommend using whey protein isolate, which is the purest form of diabetic patients. In addition, when a patient whey. It comes in a powder, and should be labeled is battling cancer, several studies demonstrate DV ÂłXOWUD ÂżOWHUHG´ RU ÂłPLFUR ÂżOWHUHG´ WR HQVXUH increased blood sugar and insulin can lead to an

“Though each treatment plan is tailored to the needs of each patient, nutrition plays a key role whether a patient is fighting metastatic disease, wanting to prevent a recurrence, or is interested in disease prevention.�

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Preventive Health Report increased risk of recurrence, higher mortality, poorer response to treatment, and a decline in overall survival. So if you are drinking diet soda in the hope of maintaining better insulin and blood sugar control, it is not likely to help. It is also important to consider the other negatives of pop drinking, such as the additives that are found in most soft

GULQNV LQFOXGLQJ DUWLÂżFLDO FKHPLFDOV EURPLQDWHG vegetable oil, high phosphate levels, and phosphoric acid, amongst others. Additionally, studies show that the phosphorus in pop can drive bone loss leading to osteopenia, as well as to osteoporosis.

For educational purposes. Please consult your doctor for medical advice.

Keith I. Block, MD, is an internationally recognized expert in integrative oncology. Referred to by many as the “father of integrative oncology,â€? Dr. Block combines cutting-edge conventional treatment with individualized DQG VFLHQWLÂżFDOO\ EDVHG FRPSOHPHQWDU\ DQG nutraceutical therapies. In 1980, he co-founded with Penny B. Block, Ph.D. the Block Center for Integrative Cancer Treatment in Evanston, ,OOLQRLV WKH ÂżUVW VXFK IDFLOLW\ LQ 1RUWK $PHULFD DQG VHUYHV DV LWV 0HGLFDO DQG 6FLHQWLÂżF 'LUHFWRU 7KH ÂżHOG RI LQWHJUDWLYH RQFRORJ\ ZDV IRUPDOO\ recognized by the launching of Integrative Cancer Therapies (ICT). In 2000, Dr. Block was invited by Sage Science Press to be the founding Editor-in-Chief of this peer-reviewed journal, WKH ÂżUVW PHGLFDO MRXUQDO GHYRWHG WR H[SORULQJ the research and science behind integrative oncology. In 2007, ICT was accepted by Thomson 6FLHQWLÂżF IRU LQFOXVLRQ LQ WKH 6FLHQFH &LWDWLRQ Index Expanded™. Dr. Block is currently Director of Integrative Medical Education at the University of Illinois College of Medicine at Chicago. Additionally, KH LV WKH 6FLHQWLÂżF 'LUHFWRU RI WKH ,QVWLWXWH IRU Integrative Cancer Research and Education, where he has collaborated with colleagues at the University of Illinois at Chicago, the University of Texas M.D. Anderson Cancer Center in Houston and Bar Ilan University in Israel. Dr. Block is also on Dr. Andrew Weil’s faculty at the Arizona

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Center for Integrative Medicine, the University of Arizona College of Medicine. In 2005, he was appointed to the National Cancer Institute’s Physician Data Query (PDQ) Cancer CAM Editorial Board, on which he continues to serve today. 'U %ORFN KDV SXEOLVKHG PRUH WKDQ VFLHQWL¿F papers and numerous articles relevant to nutritional and integrative oncology. Recent papers were published in Cancer Treatment Reviews 2007, International Journal of Cancer 2008, Molecular Interventions 2008, Journal of National Cancer Institute 2008 and the Breast Journal 2009. The Block model of individualized integrative oncology continues to set the standard for the practice of this comprehensive approach to cancer treatment in the U.S.


Preventive Health Report

Anti-Aging Section Anti-Aging Tips:

Courtesy Healthy Referral Newspaper

By Joseph C. Maroon, MD, FACS (About Joseph Maroon, MD, FACS) -RVHSK & 0DURRQ 0' )$&6 LV D ERDUG FHUWLȴHG neurosurgeon with more than 30 years of clinical experience at the University of Pittsburgh Medical Center. He has been the team neurosurgeon for the Pittsburgh Steelers for 25 years. Dr. Maroon is an expert and consultant in the areas of sports nutrition, concussion management, and brain and spinal problems. He has completes 8 Ironman triathlons – last in October 2013. In -DQXDU\ KH FOLPEHG 0RXQW .LOLPDQMDUR DV WKH WHDP physician for disabled athletes. Dr Maroon is author of The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life). For more information on Dr Maroon go to www.josephmaroon.com

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of our organs are exposed to the inflammatory effects of environment toxins, unhealthy dietary fats, processed sugars, free radicals and other inflammatory molecules that we consume and, the effects of the limited physical activity and excessive mental stress so common in our hectic society. There are numerous blood markers, such as cytokines, TNF-alpha, NFK-beta and interleukin-2, One of the major reasons the skin is so informative about which can be tested to quantify one’s inflammatory our overall health is skin aging like the rest of our body status. These are important markers also used to keep reflects the effects of cellular inflammation that occurs tract of diseases of aging as well. I have listed some of with aging. Aging and inflammation go hand and hand. the best choices you also can make to preserve health The accumulative effects of low level inflammation that and youth as you age. Start making better choices today we our exposed to throughout our lifetime can cause to counter or even reverse the effects of aging. people to age differently. Our skin uniquely is exposed to damaging effects of radiation and dehydration from the Role of Inflammation and Aging sun which can induce cellular inflammation. The rest ven my closest friends are often surprised when they ask me my age. Although a youthful appearance is not the only goal of adopting an anti-aging lifestyle it is a great side benefit. Our skin, without makeup or other cosmetic enhancers, provides a fairly accurate window into our overall health and aging status.

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Preventive Health Report For most people diet is the major inflammatory source of accelerated aging. Animal based foods such as beef, pork, cheeses and diary contain large amounts of saturated fats. Certain vegetable oils such as coconut oil, cottonseed oil and palm kernel oil products also have greater amounts of saturated fats. These oils are often found in deserts which also contain processed sugars. Saturated fats can directly stimulate the genes for fat storage cells called adipocytes to make the inflammatory molecules called cytokines that have been linked to the onset and severity of diabetes and vascular disease. These diseases age us faster and reduce overall longevity. Omega-6 fats are another type of polyunsaturated fat we get from our diet and are found in grains such as corn, safflower, cottonseed oils. This type of fat is essential for our good health but because these oils are used as part of almost every processed food we eat they have become a detriment and contribute to excessive bodywide inflammation. By either reducing the amount of omega-6 oils we consume or consuming more polyunsaturated fats like omega-3 essential fats found in fish, seafood, and many fresh vegetables and we can actually counter this source of inflammation.

Alzheimer’s disease and even type 2 diabetes are all chronic inflammatory diseases and are now the most common diseases of the Western world. Although eating the wrong fats is a major contributor to chronic inflammatory diseases, other dietary causes, excessive weight and lack of physical activity, environmental toxins and even emotional stress can all play major roles in the development and continuation of these diseases and thus accelerate the aging process. Adopting a diet low in saturated fats and higher in unsaturated (mono- or omega-3 polyunsaturated) fats can reduce inflammation related diseases and allow our bodies to age healthier. In fact modified diets such as the heart healthy diet first promoted by Dr Dean Ornish using fruits and vegetables, whole grains, legumes, soy products, nonfat dairy, and egg whites, and avoidance of saturated fats, refined sugars, and processed carbs has been proven by actual heart catheterization to reduce vascular blockages. In addition to better dietary choices here is a list of some of the best and most researched tips to help reduce inflammation and promote healthy aging to remain younger on the inside and out.

Stay in Motion throughout your Life Omega-3 and omega-6 fats molecules make up every cell membrane in the body and ideally are present in a ratio to keep cellular inflammation in check. Excessive dietary levels of omega-6 can overwhelm the O3/O6 balance and lead to an inflammatory state. Over the last 150 years with industrial farming of grains like corn and sun flowers manufacture of omega-6 oils has exploded and is now the dominant polyunsaturated oil in our diet. This shift has meant much more omega-6 is used by our cell membranes compared to omega-3. The result is not only a change in the physical properties of our cells but it has contributed to what many consider the major health epidemic of the 21st century – chronic inflammatory disease.

The human body is designed to be in motion. Unfortunately too often it seems we do everything to avoid it. We have cars, escalators, elevators, moving sidewalks and now the internet where we only need to move a mouse to order food, clothing and even our healthcare delivered to our front door. All this sitting actually reduces our lifespan.

I found early on the benefit of routine exercising when I suffered a bout of depression early in my career. Exercising not only burns excess calories to help control weight and improve cardiovascular health, it can also release an antidepressant-like hormone in the brain. A hormone called BDNF and certain neurotransmitters Atherosclerosis or “hardening of the arteries”, naturally increase when exercising to improve mood, arthritis, inflammatory bowel disease, certain cancers, sleep and perhaps most importantly cause new brain cells to grow. Although exercising at least 30 minutes “By either reducing the amount of omega-6 per day can have tremendous health benefits, if you are oils we consume or consuming more really focused on anti-aging consider a more intense polyunsaturated fats like omega-3 essential program. I am a triathlete and have enjoyed both the fats found in fish, seafood, and many fresh excitement of competing and the benefits of training vegetables and we can actually counter this at a very high level. I have found it helps me focus my source of inflammation.” thoughts as a surgeon and has in many ways allowed me to live a mostly disease-free life.

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Preventive Health Report and lower levels of inflammatory blood markers. Heart disease prevention research shows that exercise Although some amount of saturated and omega-6 fats should be intensive enough to raise your heart rate to a are still required by the body another healthy strategy level that moderately stresses the heart. This is referred would be to avoid excessive consumption of dairy, fatty to as “target heart rate”.Your maximum heart rate meats, sugar, refined wheat products, corn and other (MHR) is about 220 minus your age; however for daily vegetable oils. exercises it is best to target a rate of 85% of the MHR. If Up to 40% of our brain cells are made of omega-3 fats. you are older than 50 seek out medical clearance if you They are essential to the body and organ function since are just starting out. they are a structural part of all human cells. Humans do not make omega-3 and therefore they must be consumed in our diet as food or as fish oil supplements. Avoid the Traps of Modern Society Our modern life is a perfect cocktail designed to kill Exercise is critical to the production of the hormone BDNF stands for brain-derived us. We exist in a state of constant stress, exposed to called BDNF. neurotrophic factor found in the human cheap fatty, sugary, fast foods, our “Adopting a diet low brain that can improve brain signals and walks consist of from our front door in saturated fats and activate genes that increase memory by to our cars and our environment has increasing both brain cell production as higher in unsaturated never been more toxic. So we should well as brain connections. Exercise is the ask ourselves: Should we just give up (mono- or omega-3 single most important stimulus for BDNF and allow our healthcare system to polyunsaturated) production. Until recently researchers pump us up with pills and procedures fats can reduce only knew that exercised-induced BDNF or should we fight back? inflammation related could enhance brain function. Recent diseases and allow research investigating neurodegenerative There are examples of communities diseases, such as Alzheimer’s disease and our bodies to age around the world including the major depression has found that low levels Seven Day Adventist in Loma Linda, healthier.” of BDNF are more common in people California, the natives of Okinawa, with these conditions. In addition, BDNF levels are low Japan and Sardinia, Italy, to name a few, that have fought back these society pressures and live on average longer in those who are obese or have type 2 diabetes. than anyone else. Referred to the “Blue Zone”, in Dan Buettner’s book of the same name, these peoples have As of yet no definitive study has shown increased BDNF strong social connections, practice religion or mediation, is protective to reduce the onset of these conditions, but eat mostly a Mediterranean diet, do hard physical work exercise in fact can benefit and often prevent many of and avoid most environmental toxins. They experience these conditions. Other studies have shown that BDNF few chronic diseases and in generally live their lives plays a role in brain pathways that controls body weight requiring very little medical care– a great example to all and energy production. of us and the good news is, you don’t have to actually live in a Blue Zone to make this work. It is a matter of choice. Avoid Carbohydrates – SUGAR

Better Brain Habits As mentioned Alzheimer’s disease including other neurodegenerative diseases like Parkinson’s disease have an inflammatory component. Studies have actually shown that regular aspirin users have a lower incidence of have Alzheimer’s disease. One of the more natural ways to reduce brain and body inflammation is to increase the amount of omega-3 fats in your diet. Omega-3’s can be used to make anti-inflammatory hormone that can counter omega-6 made eicosanoids

Although insulin is an essential hormone used by the body to allow glucose, a simple carbohydrate, to enter our cells too much insulin can mean big problems over time. Consuming carbohydrates in the form of simple sugars, such as sucrose, fructose and glucose, will cause the pancreas to pump out insulin so rapidly that too much sugar is pulled into our cells and brain cells can actually begin to starve from lack of blood glucose. This diet-related up and down cycle of blood sugar to the brain can impair thinking and induce brain and body wide inflammation. In addition severe drops in glucose

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Preventive Health Report can lead to excessive or even binge eating leading to especially in women who have had multiple births. weight gain and further stress on the pancreas leading to type 2-diabetes. Walking, running and resistance training can slow bone loss with aging. Maintain a diet rich in minerals Maintaining chronically higher than normal levels of like calcium. Short periods of sun shine exposure to glucose in the blood due to a high carbohydrate diet is the skin can build stores of vitamin D. Don’t smoke and associated with a condition called pre-diabetes. Over avoid excessive caffeine intake since these can cause time in both pre-diabetes and diabetes toxic molecules minerals to leach for bone. called AGES – Advanced Glycation End Products can development. These “sticky” molecules can form Minerals and vitamins in foods and as supplements are in tissues and vessels throughout the body and are critical for maintaining bone health with aging. Those compared to the brown basted skin of a Thanksgiving commonly recommended for bone health are: Calcium, turkey. This tough, inflexible and inflammatory cover vitamin D3, magnesium, copper, selenium, vitamin C and can coat major organs and even lead to organ failure. K-2, silicon and boron. The inability to absorb calcium AGES are thought to be a major cause of accelerated aging is a major reason that calcium therapy fails to prevent or seen with undiagnosed or poorly controlled diabetes. slow the progression of bone loss with aging. Vitamin D3 taken with calcium will normally promote absorption and assimilation of calcium into the bone matrix. Build up Muscle Muscles become less flexible and lose mass as we age. These changes in connective and muscle tissues can also occur due to reduced physical conditioning. Ligaments and tendons also begin to dehydrate. Calcium deposits can build up and replacement of muscle fibers with fatty, collagenous fibers reduces joint and muscle mobility and strength. Muscle tone declines about 22 percent by age 70.

Don’t Lose your Senses

As early as our 40s close vision can deteriorate and details can be lost. Aging conditions such as glaucoma and macular degeneration can steal vision as well. Senses of taste smell and high frequency hearing will also decline. For better eye and skin health avoid excessive exposure to UV radiation from the sun. Less direct sun can reduce skin wrinkling and the Resistance training with even very light weights has a formation of cataracts. Avoiding excessive noise can positive effect on muscle mass. Avoid excessive weight help reduce hearing loss and regular eye checkups will and stick to high rep workouts. A well balanced diet detect increased eye pressure associated with glaucoma. containing sufficient protein is critical for muscle cell growth and maintenance. Unfortunately about 25% of Vitamins A and beta-carotene are required by eyes for men and 35% women consume less than the current normal, healthy function. Prevent age related macular Recommended Dietary Allowance (RDA) of dietary degeneration with a diet or supplements containing protein and this deficiency increases with aging. A daily the antioxidants lutein, zeaxanthin and glutathione, protein supplement containing the amino acid Leucine vitamins C and E and essential minerals such as has been shown to be especially effective in preventing selenium, copper and zinc. The omega-3 DHA is found muscle loss with aging. Vitamin D and omega-3 fish in the eye membranes and is an important structural oils can also help with new muscle cell development component of the eye. Every effort has been made by the author(s) to provide accurate, up-to-date information. However, the medical knowledge base is dynamic and Strengthen your Bones errors can occur. By using the information the reader Bones besides providing the structure of body are an willingly assumes all risks in connection with such use. important reserve for minerals like calcium, copper, zinc and others that are used throughout our body. As aging For educational purposes. Please consult occurs hormone changes in both men and women that alter bone density and reduce bone strength. Reduced your doctor for medical advice. exercise and lack of resistance training will also add to this loss. Bone loss can start to occur as early as 35

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WHY? SERIES

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What are beauty spots or beauty marks?

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ell, if you go by the literal meaning of the word by the dictionaryBeauty spots are usually a melanocytic nevus (Melanocytic nevus are harmless neoplasms or hamartomas composed of melanocytes, the pigmentproducing cells that colonize the epidermis which isunderdeveloped)2 Moles/Beauty marks/Beauty spots are caused by genetic disposition and/or exposure to sunlight. They are concentrated areas of melanin that show up in a variety of sizes and shapes. Everyone has moles, and some people are born with them. According to the American Academy “No person of Dermatology, moles are caused by an abundance of has absolutely pigment cells in the skin.

perfect skin on his or her They usually start out small whole body.� DQG ȾDW DQG PD\ EHFRPH

raised and grow as time passes. Or, they may not change at all, and sometimes they go away after several years.

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but occasionally they show up later in life. Moles are often confused with freckles, which are very small dark spots on the skin that develop as a result of sun exposure. A common, interesting Greek myth associated with beauty spots is that they say Gods were jealous of those who looked too perfect and hence created a small dark mark on their faces, just to disturb their perfection. No person has absolutely perfect skin on his or her whole body. Everyone has at least one dark or light splotch, freckle, or mole somewhere. A lot of men/women who have beauty marks are found trying to remove them from their faces, while a lot others who do not have RQH DUWLČ´FLDOO\ JHW WKHP RQ WKHLU IDFHV +RZHYHU beauty of a person does not depend on whether they possess a beauty spot or not. Beauty lies in the eyes of the beholder 5HIHUHQFHVb www.experienceproject.com/question-answer/ 1. www.quora.com 2.http://emedicine.medscape.com/article/1058445-overview

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YOUTH

SECTION

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Understanding Teen Depression

UNDERSTANDING

TEEN DEPRESSION $; '4+%# /742*';

Every parent of a teenager has dealt with their mood swings. Sometimes they will be distant, furious, or tearful. Yet what if they are sad for no reason and nothing seems to pull them out of it? That might be a sign of a serious condition called depression. Get the facts if you think this applies to your child.

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Understanding Teen Depression

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Understanding Teen Depression Who gets depressed?

What are the symptoms?

According to the book Understanding Suicide: A National Epidemic, depression impacts Native Americans the most. Suicide is the second leading cause of death among Native young people. Professionals do not know why some races are more prone to depression than others, but there are many risk factors for each one. For instance, Native students are more likely to live in poverty.

All adolescents get sad from time to time +RZHYHU WKH GLÎ?HUHQFH EHWZHHQ VDGQHVV and depression is that several of the following symptoms steadily last for two weeks or more. • Social withdrawal (They don’t want to be around family or friends.) • Poor hygiene (They fail to bathe/shower, comb their hair, or are generally dirty for a long time.) • Bad school performance 7KH\ PLJKW KDYH GLÉ?FXOW\ FRQFHQWUDWLQJ in class or be truant.) • Risky behavior (They might drink alcohol or abuse drugs.) • Strange eating habits (Some might rapidly gain or lose weight or lose their appetite.) • Feeling suicidal. (They may or may not act on the urge to kill themselves.) +RZHYHU FRXQVHORU -HVVLFD :HVW QRWHV WKDW VKH will see a new patient after about one week if the symptoms are obvious and severe enough. “The truth is that the two week standard is something out of the DSM,â€? notes West.

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If you believe your child is depressed, you are not alone. There are many UHVRXUFHV DQG WKH Č´UVW step is to understand the illness.

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Understanding Teen Depression When do parents need to worry? The most obvious warning signs are when someone threatens to hurt themselves or others. Call 911 immediately if this is happening. Some families might be ashamed or afraid to GR WKLV EXW Č´UVW UHVSRQGHUV KDYH EHHQ WUDLQHG to deal with these situations. Your teenager will most likely go to a mental hospital where he or she will be observed and treated after an ambulance is called.

of radio wave energy. In short, it can take pictures inside of your child’s head. He or she might get a combination of antidepressants and therapy if there is nothing WKDW FDQ EH ȴ[HG Each year almost with surgery. Types of therapy which 5,000 young people, ages 15 to 24, help depression include cognitive kill themselves. behavior therapy, family therapy, and p s y c h o d y n a m i c If you or someone you know is therapy.

According to mayoclinic.com, other options include calling a mental health professional, a suicide hotline, or a general practitioner. If you believe your child is depressed, you are not DORQH 7KHUH DUH PDQ\ UHVRXUFHV DQG WKH Č´UVW contemplating step is to understand the illness. C o g n i t i v e suicide call b e h a v i o r a l 1-800-273-8255 WKHUDS\ LV GHČ´QHG Why do teenagers get depressed? or text HOME to as recognizing modifying Doctors do not know the cause of depression and the Crisis Line in unhealthy thinking. (in any age group) although most suspect it is the US at 741741. due to a chemical imbalance in the brain. Family therapy not Adolescents are also more likely to feel this only helps relatives understand what the sick way if there is a family history of the condition. person is going through but addresses their Finally, trauma may also play a role. Teen Mental own concerns. Psychodynamic therapy dresses Health: Teen Suicide also says other risk factors issues from the patient’s past and it might take PRQWKV RU HYHQ \HDUV WR EH HÎ?HFWLYH 7KHUH DUH include: many psychiatric professionals who specialize in treating adolescents • Abuse (This can be physical, emotional, or sexual.) • Family Problems (This can include divorce or drug/alcohol abuse.) • Being LBGT Sources: (They may feel ostracized.) Goldsmith, Connie. Understanding Suicide: A National • Death of a loved one Epidemic. Twenty-First Century Books, 2017. • Anxiety (This can be general or about something more Huddle, Lorena, and Jay Schleifer. Teen Suicide. Rosen Pub., VSHFLČ´F

2012. “Native Nations and American Schools: The History of

How can my child be treated? If he or she is not in immediate danger they can see a specialist who can rule out anything physically wrong with the brain. They may recommend your child might get a test called DQ 05Ζ $Q 05Ζ XVHV D PDJQHWLF ȴHOG DQG SXOVHV

1DWLYHV LQ WKH $PHULFDQ (GXFDWLRQ 6\VWHP Č‹ 1LHDČľLSERRN National Indian Education Association, www.niea.org/ QLHDČľLSERRN PRELOH LQGH[ KWPO S “Teen depression.â€? WebMD, WebMD, www.webmd.com/ GHSUHVVLRQ JXLGH WHHQ GHSUHVVLRQ http://www.mentalhealthamerica.net/conditions/ depression-teens

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Right From Wrong

RIGHT FROM WRONG Story background: ΖW ZDV D OD]\ 6XQGD\ DQG Ζ MXVW WKRXJKW RI D VWRU\ 5LJKW )URP :URQJ ΖW ZDV P\ RZQ RULJLQDO LGHD 7KH VWRU\ UHIOHFWV RQWR HYHU\RQH UHDOO\ HYHQ LI WKH\ UHDG LW RU QRW LW VKRZV WKH VLGH RI D SHUVRQ WKDW LV DERXW WKHP WKLQNLQJ WKDW WKH\ DUH DOZD\V ULJKW DQG QHYHU ZURQJ ΖW DOVR VKRZV WKDW VLGH RI SHUVRQ ZKHQ WKH\ DUH

MESSAGE FOR THE READERS Dear Readers, Don’t try to be someone else, Be who you are through the Good and Bad and the Right and the Wrong, Be you, be yourself, and be no one else. Himani Pathak Once upon a time there were two friends. Their names were “Right “and “Wrong�. Wrong was always wrong no matter what she did but she was always happy Right was right about everything without even trying. But somehow right was never happy he always wanted more!! One day Wrong decided to make right happy but like always she was wrong, Right just

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couldn’t be made happy. That day Right just lost his best friend Wrong. So he went to the mystical well looked at his reflection and found out no matter what he did he always had the desire of wanting more. That day Right understood why Wrong left him. A few years later Right saw Wrong. Wrong was checking In the hotel and Right was checking out. That very second Right ran and apologized to Wrong and soon wrong accepted his apology happily. Throughout that time and for the first time Wrong was right all along but Right was wrong and couldn’t be any bit happier. The lesson of Right and Wrong’s story was “THAT LIFE BALANCES OUT THE RIGHT AND THE WRONG, NO ONE CAN ALWAYS BE RIGHT AND NO ONE CAN ALWAYS BE WRONG�


Youth Section - Grammar tips

SIMPLE PRESENT TENSE The simple present is the tense you use for any habitual action. The things you always do or do every Wednesday (or any other day of the week) are described with the simple present, which just means you pick the first form of any verb. Example:

John and I walk to school every Thursday and Friday. Source: http://grammar.yourdictionary.com

GRAMMAR TIPS

58/(6 )25 &200$ 86$*( With few exceptions, a comma should not separate a subject from its verb. INCORRECT: 7KH WKLQJV WKDW FDXVH PH MR\ PD\ DOVR FDXVH me pain. CORRRECT: CT: The things that cause me joy may also y als so ccause ausse me pain. n. Source: https://www.grammarly.com/blog mma m rly.com//blog

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Word Search

WORD SEARCH

Based on the sections and articles, find these words: ACCREDITED COACH COACHING COUNSELOR CREDENTIALED

DEMOCRATIC EXPERIENCED FAMILY GOALS IMPORTANCE

INDUSTRY INTERNATIONAL LICENSE MENTOR MENTORING

http://puzzlemaker.discoveryeducation.com

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NATIONAL NEED STYLES TUTOR YOUTH


Sudoku

http://www.websudoku.com/

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Kakuro

Each puzzle consists of a blank grid with sum-clues in various places. The object is to fill all empty squares using numbers 1 to 9 so the sum of each horizontal block equals the clue on its left, and the sum of each vertical block equals the clue on its top. Discover more of Kakuro puzzle rules and tips online!

https://www.puzzles-to-print.com/

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STAY TUNED! for Summer 2018

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ZEALOUSNESS

S

M U

M

D E R U S T E A RI E F TO S

WHY SERIES

R E

D N U O AR D N RL O I O T A W C E U H D T E

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