Wellness News

by Tanya

 

DON’T GET DERAILED  BY DEPRESSION!

 

Student Development Center To Offer Free Depression Screenings and Info

By Susan Bates

 

Nearly 20 million Americans experience depression, yet only 1 in 10 will ever seek treatment. If you have been getting less enjoyment from your usual activities, are feeling disappointed with yourself, irritable, desperate, and are having trouble sleeping, you may be suffering from clinical depression. 

On October 7, 2004, the Student Development Center will offer confidential screenings for depression, bipolar disorder, generalized anxiety disorder and post-traumatic stress disorder, and they will be available FREE to WWCC students, employees and their immediate families.  This service is being offered in conjunction with National Depression Screening Day (NDSD), a program of the nonprofit organization Screening for Mental Health (SMH).

 

NDSD, the first and largest nationwide, community-based mental health screening program, is designed to:

 

call attention to mood and anxiety disorders on a national level:

education the public and clinicians about their symptoms and effective treatments;

offer individuals the opportunity to be screened for the disorders;

connect those in need of treatment to the mental health care system. 

 

Each fall, thousands of health care providers and counseling centers throughout the country conduct NDSD events that reach roughly 200,000 individuals with educational resources, and screen more than 100,000 people for mood and anxiety disorders.  In addition, more than 350,000 mood and anxiety disorder screenings will be conducted this year through year-round, interactive screening programs.

Kim Drane-Nash, director of the Student Development Center, is pleased that WWCC is one of this year’s official NDSD screening sites. Drane-Nash says, “College offers new experiences and challenges, which can be exciting.  But they can also be stressful.  Depression among college students is a common, frequently unrecognized illness that can seriously interfere with academic and social functioning.”

The free, confidential screenings will be available on October 7th from 8:30 am to 4:30 pm in the Student Development Center.  An appointment is suggested, although, walk-ins are welcome.  Participants will have an opportunity to complete a written screening assessment and talk one-to-one with a mental health professional.  Those who appear to need further evaluation will be given referrals to local treatment facilities.

As part of NDSD, the Student Development Center will also offer free brochures, pamphlets, and flyers at a depression information table, which will be set up on campus at the Pendulum all day on October 7th

Remember—depression is more than just feeling down. It is a real medical condition that can be effectively treated; but first you must seek help.  If you are sad, irritable anxious, hyper, or having trouble sleeping, you may be depressed.  Call 382-1652 to make an appointment for a free, confidential screening.  Get the facts you need…and the help you deserve.

Thanks Sue for your contribution to the Wellness Newsletter!

 

Omega-3 and Depression

 

Dr. Andrew Stoll, Director of the Psychopharmacology Research Lab at McLean Hospital in Boston and faculty member at Harvard Medical School, wrote a book entitled The Omega-3 Connection. He calls it “The Groundbreaking Anti-depression Diet and Brain Program.  Dr. Stoll’s research found that Omega-3 fatty acids play a crucial role in mental health.  He found that they regulate and enhance mood, sharpen memory, and aid in concentration and learning.  Dr. Stoll received the Klerman Award from the National Alliance for Research on Schizophrenia Research for his studies on schizophrenia and depression.  He believes that omega-3 fatty acids (particularly EPA) will enhance the therapeutic value of conventional antipsychotic drugs.  Dr. Stoll says that current studies will confirm a connection to omega-3 fatty acid intake and safer treatment of schizophrenia, ADHD, bipolar disorder, postpartum depression, and major depression.  He believes that the American diet falls short of these essential fats and that supplementing can enhance mood and help treat depressive disorders.  In his book, Dr. Stoll talks about omega-3 deficits in the American diet and offers an omega-3 renewal plan with recipes to help people prevent heart disease, Crohn’s disease, rheumatoid arthritis, cancer, and mood disorders.  Dr. Stoll believes our deficits can be reversed and that we can be healthier in both mind and body if we follow his omega-3 advice. 

I read this book because it was recommended to me by my rheumatologist.  He suggested that I try omega-3 supplements for inflammation and dry eyes.  Take it for what it is worth (see the article below on free radicals and vision).

Tanya

Source:  The Omega-3 Connection by Andrew L. Stoll, M.D.

 

Free Radicals and Vision

 

Americans over 50 years of age are at increased risk for cataracts, glaucoma, and macular degeneration.  These eye diseases are either caused or made worse by free-radical damage.  Antioxidant nutrients from foods or supplements can help reduce the risk of eye disease.  Wearing sunglasses year-round also helps reduce risk.

Vitamins A and E

Vitamin A and E block free radicals in the cell membranes of the eyes.  Adequate daily intakes of these vitamins can reduce the risk of cataracts by 30% to 40%.  Many physicians recommend no more than 5,000 IU of vitamin A (found in most daily vitamin supplements) and 400-800 IU of natural vitamin E (d-alpha tocopherol) daily.

Vitamin C

Vitamin C prevents damage in the watery portions of the cells, especially in the retina and cornea.  A study at Tufts University found that women who took 325 mg. of vitamin C daily were 77% less likely to develop cataracts than those who did not supplement.  Many physicians recommend 1,000 mg. of vitamin C for people over 50 years of age. 

Magnesium

Magnesium dilates and relaxes blood vessels and reduces pressure from glaucoma.  Just 500 mg. of magnesium from food or supplements can reduce the risk of glaucoma.  Black beans yield 120 mg. per cup and are a rich source of magnesium.  Spinach is also a good source with 156 mg. per cup.  Spinach is also a rich source of lutein (see below), but it can decrease absorption of calcium.  It is important to take your calcium several hours before or after eating spinach.

Lutein

Lutein is a carotenoid related to beta-carotene.  It is found in dark leafy green vegetables such as spinach, collard greens, and kale.  Lutein is a yellow pigment that concentrates in the retina of the eye and reflects damaging blue light from the sun.  Lutein protects against dry eyes and conjunctivitis.  Only 6 mg. daily can reduce the risk of macular degeneration (MD) by 86%.  One cup of spinach gives you 12 mg. of lutein.  Eating dark greens three times a week gives you enough lutein to help reduce the risk of MD, dry eye syndrome, and conjunctivitis.

Docosahexanoic Acid (DHA)

DHA is found in the retina of the eye.  About half of the retina consists of DHA.  DHA is a fatty acid that makes up cell membranes.  It improves circulation in the eye and makes blood vessel linings smoother.  It can also reduce dry-eye syndrome.  You need adequate intake of DHA to repair free radical damage in the cell membranes.  Wild salmon, tuna, and mackerel are good sources of DHA.  DHA is also found in flaxseeds and flaxseed oil.  It is important to eat wild fish (not farmed – they have low levels of DHA) three or more times per week, or take a fish-oil supplement containing 500 mg. of DHA.  The purest form of DHA is found in Omega Brite omega-3 supplements and do not contain mercury.  These supplements are pricey but pure.  They can be purchased on the Web at: http://www.omegabrite.com/omegabrite_gelcap.html.  Omega-3 fatty acids are also correlated to better cardiac, joint, and emotional health. 

Tanya

Obesity Costs Big Bucks!

 

As America’s waistlines continue to grow, so do health care costs related to obesity.  Results of The Rand Corporation study found that if Americans continue to get fatter at the current rate, by 2020, approximately one out of every five health-care dollars spent will be due to obesity – 50% more than what is currently being spent.  In 2000, about 14% of money spent on health care for men ages 50-69 went to obesity-related complications such as diabetes and heart disease (there were no numbers for women).  The number could rise to 21% by 2020. 

 

Can You Drink Too Much Water?

 

People often ask me if it is possible to drink too much water, and the answer is yes.  Drinking too much water can lower the concentration of sodium in your blood.  When the body becomes overhydrated, water starts to leak into the body’s cells, including brain cells.  As brain cells swell, headache, confusion, personality changes, and seizures can occur.  If the low-sodium concentration is not corrected, the ultimate outcome is death. 

I know of two over-zealous fitness buffs and one health enthusiast who ended up in the emergency room from drinking too much water.  One WWCC student (a body builder) drank 3-4 gallons of water a day thinking it was “good” for him.  A trip to the ER taught him that too much of a good thing is not a good thing.  Drinking 7-11 cups of fluids daily is adequate for most individuals.

Low sodium due to overhydration does not occur often.  It most often occurs in nursing home or hospital patients who receive excessive intravenous fluids. It also occurs in long-distance runners who drink more water than the kidneys can excrete.  Sodium is essential to good health and is one of the most abundant minerals in the body.  Along with potassium and chloride, sodium plays a major role in keeping the blood volume constant and preventing the leakage of water from the blood vessels into the cells of the body.  Sodium concentration is an excellent indicator of the body’s state of hydration.  The body can tolerate minor changes in sodium concentration, but when a certain threshold is crossed, it can be dangerous, even deadly to the body.

 

Tanya

 

Breast Implants May Cause Illness In Women

The FDA is looking into new claims of illnesses caused by platinum breast implants.  Platinum is used in both silicone gel and saline implants.  Some women believe their breast implants are causing them to get sick.  One woman believes that her implants released significant amounts of platinum that drained her energy, caused shooting pains in her legs, and affected her memory.  She said her urine, blood, sweat, hair, and nails all tested positive for significant amounts of platinum.  Another implant patient was diagnosed with multiple sclerosis (MS) and tested positive for an extremely toxic type of platinum which she believes to be the cause of her MS.

Dr. Ernest Lykissa tested small groups of women for platinum poisoning, including several women with ruptured implants.  Almost half the women had high platinum levels – an average of 60% higher levels than women without silicone implants.  "I wouldn't let my dog have these things in him," Dr. Lykissa said.

Researchers doubt that normal exposure is enough to cause the high platinum levels found in women with ruptured implants.  Platinum is used in medical devices such as pacemakers.  It is has also been used in dentistry for years.  Platinum is found in air pollution.  According to experts, platinum can seep into surrounding breast tissue but has never been linked with specific illnesses.

For now, the FDA’s official stance is that platinum does not pose a risk.  A group of women have been working for years to get their doctors, the FDA, and other organizations to pay attention to illnesses thought to be related to platinum in implants.

The following is a recommendation by the Institute of Medicine’s Division of Health Promotion and Disease Prevention for further research on implants:

Recommendations for Research

1. Reliable techniques for the measuring of silicone concentrations in body fluids and tissues are needed to provide established, agreed-upon values and ranges of silicone concentrations in body fluids and tissues with or without exposure to silicone from an implanted medical device. Such developments could improve the study of silicones and silicone distribution in humans, could help with regulatory requirements, and might in some circumstances resolve questions by providing quantitative data on the presence or absence of silicones.

2. Ongoing surveillance of recipients of silicone breast implants should be carried out for representative groups of women, including long-term outcomes and local complications, with attention to, or definition of the following:

implant physical and chemical characteristics,

tracking identified individual implants,

using appropriate, standardized, and validated technologies for detecting and defining outcomes,

carrying out associated toxicology studies by standards consistent with accepted toxicological standards for other devices; and

ensuring representative samples, appropriate controls and randomization in any specific studies, as required by good experimental design.

3. The development of a national model of informed consent for women undergoing breast implantation should be encouraged, and the continuing effectiveness of such a model should be monitored.

Source:  INSTITUTE OF MEDICINE, Stuart Bondurant, Virginia Ernster, and Roger Herdman, Editors, Committee on the Safety of Silicone Breast Implants

 

,,,Recipes ,,,

              From The Fitschen Kitchen

 

Zesty Quinoa with Broccoli & Cashews

Quinoa (pronounced KEEN-wah) is a delicious high-protein, gluten-free ancient grain that cooks like rice but has a texture similar to couscous.  For a delicious vegan entrée, add some baked tofu chunks. 

Ingredients:

1 TB extra virgin olive oil

2 cloves garlic, minced

1/2 medium red onion, finely diced

1/2 cup sun-dried tomatoes, julienne or chopped

1/2 cup vegetable broth

1/2 cup dry white wine

2 TB lemon juice

1/2 cup quinoa

1/2 tsp salt, or to taste

1 cup broccoli florets, cut into bite-sized pieces

Fresh ground black pepper to taste

1/2 cup roasted cashew pieces (lightly salted)

2 scallions, thinly sliced

Directions:

Heat the olive oil over medium heat in a saucepan and sauté the onion and garlic for 3 minutes. Add the sun-dried tomatoes, vegetable stock, wine and lemon juice and bring to a boil.

Stir in the quinoa and salt. Reduce heat, and simmer covered about 20 minutes. Add the broccoli on top and simmer an additional 5 to 6 minutes.

Remove from heat, toss gently until combined. Add ground pepper and additional salt, if desired, to taste.

Garnish with cashews and scallions before serving.

Nutrition Info

Per Serving (6.25 oz-wt.): 280 calories (120 from fat), 13g total fat, 2.5g saturated fat, 4g dietary fiber, 9g protein, 31g carbohydrate, 0mg cholesterol, 120mg sodium

FYI:  Quinoa is hard to find in Wyoming.  You can find it at Albertsons in Jackson  or at Wild Oats in Salt Lake City.  I order mine by the case on the Internet.  It is cheaper that way.  To order quinoa go to:  http://www.quinoa.net/

 

 

Apple Oat Bran Muffins

 

Ingredients:

 

Canola oil for oiling the muffin pan

2 large green cooking apples

2 cups whole-wheat pastry flour

1 cup unbleached white flour

1 1/4 cups oat bran

2 1/2 teaspoons baking soda

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1 12-ounce can apple juice concentrate, thawed

1 cup water

Directions:

 

1. Heat oven to 325°F. Lightly oil muffin pan. Peel and core apples; chop    them coarsely. Set aside.

2. In a mixing bowl, stir together pastry flour, white flour, oat bran, baking soda, cinnamon and nutmeg.

3. Add thawed apple juice concentrate, chopped apples and enough water to make a light batter.

4. Mix just enough to moisten all ingredients. Divide batter among the muffin cups and bake until lightly browned, 25-30 minutes.

5. Remove muffins from cups while hot.

 

Scrambled Eggs With Asparagus And Potatoes

Makes 4 Servings

Stirring eggs over low heat produces creamy scrambled eggs.  To keep saturated fat and cholesterol levels reasonable, a combination of whole eggs and egg whites is used here.

Ingredients:

3/4 pound asparagus, cut into 1-inch lengths
3/4 pound red potatoes, cut into 1/4-inch cubes
2 teaspoons olive oil
2 scallions, thinly sliced
2 large eggs
5 large egg whites
1/2 cup low-fat (1%) cottage cheese
3 tablespoons grated Parmesan cheese
2 teaspoons flour
1/2 teaspoon salt
1/2 teaspoon tarragon
1/4 teaspoon pepper

Directions:

1 In a vegetable steamer, cook the asparagus until crisp-tender, about 3 minutes. Remove. Add the potatoes to the steamer and cook until firm-tender, about 4 minutes. Drain well.

2 In a large nonstick skillet, heat the oil over medium heat. Add the cooked potatoes and scallions and cook until the scallions are tender, about 2 minutes.

3 Meanwhile, in a food processor, blender, or with an electric mixer, combine the whole eggs, egg whites, cottage cheese, Parmesan, flour, salt, tarragon, and pepper, and process until smooth.

4 Add the asparagus to the skillet, stirring to coat. Add the egg mixture, reduce the heat to low, and cook, stirring, until the eggs are just set, about 7 minutes. 

Nutrition Information (per serving)

Calories 204,  

Total fat 6.7g (saturated 2.2g)  

Cholesterol 111mg  

Dietary fiber 3g  

Carbohydrate 20g  

Protein 16g  

Sodium 603mg  

Good source of: folate, riboflavin, selenium, vitamin B12

Roasted Veggies

This aromatic roasted vegetable dish can be served with broiled lamb chops, pork chops, chicken breasts, fish, or as the centerpiece of a vegetarian meal alongside marinated roasted red peppers, a chunk of feta cheese and a slice of rustic bread.

Serves 8–10

1 large eggplant, halved lengthwise, then sliced 1/4" thick

2 medium zucchini, halved lengthwise, then sliced 1/4" thick

2 medium potatoes, peeled then sliced 1/8" thick

4 medium tomatoes, 2 cut into quarters and the other 2 finely chopped

1 large onion, halved lengthwise, then thinly sliced

2 artichokes, quartered, trimmed and parboiled (optional)

3–4 garlic cloves, minced

1 cup water or stock

1/2 cup extra virgin olive oil

2 TB ground cumin

3 TB dried oregano

black pepper, cayenne pepper and salt to taste

1 cup fresh parsley, chopped (reserve 1/4 cup for garnish)

Preheat oven to 350°F.

Place all ingredients in a heavy, shallow baking pan, toss together and bake (about 1 to 11/2 hours total, covered for the first half hour) until tender, stirring occasionally.