Our Monthly Newsletter

Health and Wellness Corner (Newsletter)

Sun Safety

Don't let the beautiful Okinawa sun leave you burnt. Be sun safe and sensible!

• Seek the shade, especially between the hours of 10 a.m. and 4 p.m.
• Avoid tanning and UV tanning booths.
• Use a sunscreen with an SPF of 15 or higher every day.
• Apply 1 ounce (2 T.) of sunscreen to all exposed areas, 30 minutes before going outside. Reapply every 2 hours or immediately after swimming or excessive sweating.
• Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses.
• Keep newborns out of the sun. Sunscreen should be used on babies over the age of six months.
• Examine your skin from head-to-toe every month.
• See your physician every year for a professional skin exam.

Source: The Skin Cancer Foundation

Helpful Hydration Hints

• Make sure that you drink adequate fluids on a daily basis. Monitor the amount and color of your urine to determine if you have had enough to drink.
  • You should urinate frequently throughout the day.
  • The urine should be a clear, lemonade color, and in significant quantity. (Note: If you take vitamin pills, your urine may be dark colored. So, monitor by both quantity and darkness of color.)
• Drink one to two cups of fluid at least one hour before the start of exercise.
• Drink eight ounces of fluid 20-30 minutes prior to exercising.
• Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
• Drink an additional eight ounces of fluid within 30 minutes after exercising.
• Drink two cups of fluid for every pound of body weight lost after exercise.
• Drink before you get thirsty! By the time your brain signals thirst, you will have lost 1% of your body weight (1.5 lbs or 3 cups of sweat for a 150 lb. person). By 2% dehydration (3 lbs. of sweat loss), you may have reduced your work capacity by 10-15%.
• Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.

Health Promotion Department Counseling

Still need help on your way to wellness?? MCCS Health Promotion offers one on one counseling with a Health Educator or Nutritionist for the following:

• Diabetes
• Cholesterol
• Hypertension
• Cancer Prevention
• Heart Disease Prevention
• Fatigue
• Nutrition
• Weight Loss
• Medication Explanation
• And other health-related issues

Please call 645-3910 to schedule an appointment.

Tobacco Cessation

Tobacco Use is the number one preventable cause of premature death among Americans. Over 445, 000 Americans die each year from tobacco related illnesses or diseases.

MCCS offers free tobacco cessation in an individual or class format for all MCB Japan Camps. For groups of 6 or more MCCS Health Promotion staff will come to your unit/office to help you kick the habit. MCCS will even provide follow up calls and e-mail for this FREE class. For more information, or to schedule a class, call 645-3910 or e-mail Shantel Godette.

Avoiding Portion Distortion…

Sixty-five percent of Americans are overweight or obese. A contributing factor to this epidemic is the inability to eat appropriate portion sizes. The ability to "size up" appropriate portions of each exchange on the Food Guide Pyramid is an important part of maintaining a healthful and balanced diet. Try these everyday guidelines to get your portions back into proportion:

• 1/2 cup fruit, veggie, cooked cereal, pasta, or rice = a small fist
• 3 ounces cooked meat, poultry, or fish = a deck of cards
• 1 tortilla = a small (7 inch) plate
• 1/2 bagel = the width of a large coffee lid
• 1 muffin = a large egg
• 1 teaspoon of margarine or butter = a thumb tip
• 2 tablespoons of peanut butter = a golf ball
• 1 small baked potato = a computer mouse
• 1 pancake or waffle = a 4-inch CD
• 1 medium apple or orange = a baseball
• 4 small cookies (like vanilla wafers) = four casino chips
• 1 1/2 ounces of cheese = 6 dice

If you think that these portions are too skimpy, slow down your eating, and remember that it takes about 20 minutes for your brain to get the signal that your stomach has had enough. Bon appetit!

(Table from: Avoid tipping the scales: how to determine portion sizes. Food Insight November/December, 1999.)

Websites of Interest

• MCCS HQ Fitness & Health Promotion - information on nutrition, supplements, strength training, cardiovascular exercise, and links to various health organizations.
• American Dietetic Association
• American Heart Association
• www.healthfinder.gov A great resource for finding information on health topics, personal health assessments, and health news.
• www.mypyramid.gov Discover the new food pyramid, plan menus, evaluate and track your nutrition and exercise with daily online logs, fun activities for kids, and more.
• www.cdc.gov The US Center for Disease Control website, full of information and resources to help you and your family stay healthy.
• Nutrition Data www.nutritiondata.com
• National Heart, Lung and Blood Institute www.nhlbi.nih.gov
• Calorie Control Council www.caloriecontrol.org

Smoking Cessation Websites

• www.dropthebutts.org
• www.cdc.gov/tobacco/how2quit.htm
• www.becomeanex.org
• www.surgeongeneral.gov/tobacco
• www.smokefree.gov
• www.smoking-cessation.org

Wellness Phone: 645-3910/3484