Drayson Center Office of Preventive Care
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LOMA LINDA LITE UPDATE
“Today, this very day…” is a familiar tune to all who have attended Loma Linda Lite and has become a positive social support component throughout the week for many. Loma Linda Lite has reached a successful three months of meetings. As a social support group, participants have built a bond through sharing and discussing lifestyle victories and setbacks. Meeting every Tuesday of the week has provided a safe environment for all participants to freely express their motivations and goals for the future. In the past meetings, we have discussed how important emotional health is to weight management. Discussion of diet and physical activity has been examined in light of diverse environments with various social pressures. The importance of certain nutrients in the diet that can improve overall well-being have been presented. The social models to implement change focusing on positive emotion, engagement, relationships, meaning, and accomplishments. Each session has a “Kitchen Talk” component where participants have shared their individual changes in their diet schedule as well as sharing their favorite healthy recipes and samples. Spiritual support is a key component of each session, the life force of every successful personal venture. The group is reminded of the importance of faith and necessity for hope. We had the privilege of hearing various success stories that encouraged and motivated participants to continue their journey towards a healthy lifestyle. Moving forward, how will we do this? With the recent national emergency regarding the COVID-19 pandemic, the Loma Linda Lite team has decided to postpone the in-person meetings. In the meantime, our team will be sending the lecture materials and allow open communication via email, Zoom, or Skype. We will be working towards a decision to create an online option for continued discussion for Loma Linda Lite meetings.
Wishing all to stay happy, healthy, and hopeful in this time of uncertainty.
Raeann Leal - Loma Linda Lite
PAST EVENTS
HEALTH EXPO
In January and February, we organized Health Expos at Drayson Center and Linda Valley with the help of nursing students. The public enjoyed free blood pressure, body composition, waist circumference, stress and diet, health age, and PO2 assessments, AND healthy snacks!
ROSENA COMMUNITY
In February, Dr. Dos Santos presented a second seminar, this time on heart disease, at an event organized by the Rancho Cucamonga SDA Church. Attendees learned about the consequences of high blood pressure and how how to keep their heart healthy with diet and lifestyle changes. Dr. Dos Santos also performed the "Heart Song" with his ukelele!
RECIPE OF THE MONTH
Chickpea Sunflower Sandwich
Author: Minimalist Baker
Prep Time: 30 mins
Total Time: 30 minutes
Yield: 2 sandwiches
This is not just any sandwich. Vegan, flavorful, filling AND healthy! What more can you ask for?! Also, it’s easy to make and the “meat” can even be used to top a salad or kept for 2-3 days.
INGREDIENTS
Sandwich
* 1 Tbsp dried dill can be subbed per 2 Tbsp fresh
* 2-3 tsp fresh dill can be subbed per 3/4-1 tsp dried
HEALTH NEWS
Supplement Labeling Fraud is Widespread
U.S. Dietary supplements do not have strict regulations. This can easily allow for supplements to be adulterated with ineffective and even dangerous ingredients. It is questionable if the composition and quality of supplements' ingredients cannot be reliably verified. A few examples posted also show how different marketing tactics are used and often deceptive to what the supplements actually contain. Those who assume the US dietary supplement marketplace is free from risk are wrong. Less than 1/2 of the 44 herbal supplements contained what they said they did. There are others that contain contaminants and/or fillers not listed on the label. This is a deception that can really harm people. The majority of the tested supplement companies' supplement products have fillers, product substitutions and/or contaminants. Unless the U.S. has a stricter regulation for dietary supplement products with quality control standards for safety and authenticity, our safer source of phytonutrients, for now, is through whole-food intake.
Reference
Greger, M. (2020). Supplement Labeling Fraud is Widespread. Retrieved from https://nutritionfacts.org/2020/02/27/supplement-labeling-fraud-is-widespread/
You can get most of your nutrient needs through a whole-foods diet. Unless specified by your healthcare provider/physician, there is no need for phytonutrient supplementation of which the majority do not contain what they claim to have on their labels.
FROM THE DESK OF DR. DOS SANTOS
How to keep your immune system up
During this season of coronavirus, influenza, and other respiratory diseases, the most important thing is to have your immune system working at its full potential. Here are some factors to consider:
DIET
Eat lots of fruits and veggies, making them at least half of your plate at each meal. Avoid sugar, refined carbs, and fat, especially saturated fats found in meats, cheese, fried foods. Eat a balanced diet with the major food groups, whole grains, fruits and veggies, healthy fats, beans, and other proteins. Now is the time to eat more berries - blueberries, blackberries, strawberries, mulberries - any berry!
EXERCISE
Opt for natural and outdoor activity. Do not exaggerate, though, and get proper rest. Now it is the time to walk, jog or hike amid trees, flowers, and grass.
OUTDOORS
Be outdoors as much as possible, avoid agglomerations of people, and stay away from hospitals. A green environment is the perfect prescription for relaxation. Take deep breaths and get enough sun exposure.
REST
Get at least 7 hours of sleep per night. Sleep is crucial to maintain a sound immune system. More exercise, avoiding caffeine, drinking calming teas such as chamomile, hop, and valerian, are useful sleeping tips. Others include being in a cool and silent space, listening to relaxing music, and dimming the lights.
WATER
Drink plenty of water, aim for 6 to 8 cups per day. Your circulation and immune cell function will improve. Also, do not forget about watering the outside with your daily showers.
TEMPERANCE
Avoid all toxins and substances, smoking, alcohol, drugs, marijuana, and even caffeinated beverages. Yes, many times, the body can eliminate those toxins, but at a price and energy. Now it is time to conserve energy as much as possible.
SPIRITUALITY
Please, do not panic! Try to avoid excessive use of media these days. We need more prayer, meditation, and faith. With God, even the impossible becomes possible. It is also essential to engage in relaxing activities such as going to the mountains, beach, high desert, low desert, river, etc.
GENERAL ACTIVITIES
Other tips related to a functional immune system are those associated with a balanced life. Keep your stress under control by participating in musical activities, keeping and nurturing your friendships, learning how to deal with your emotions, getting involved in services to other people, and having a positive approach to life.
Dr. Hildemar Dos Santos
HEALTH AND SPIRITUALITY
The Right Motivation
It has been a very sad time with the tragic event that took the lives of Kobe Bryant, his daughter, and seven other passengers on a helicopter accident. Everyone was left disheartened about that misfortune.
On the week right after the tragedy, I heard a speech by Barry Black, the US senate chaplain, on NPR (National Public Radio). He said that the premature death of Kobe Bryant shows us how short life is and that we should use our time as much as possible to help humanity.
This speech stayed with me the entire week. My thought was, “How much time am I using to help humanity?” That reminded me of a lecture by Dr. Seligman from the positive psychology movement. Through research studies, Seligman demonstrated that people who are intrinsically motivated, those focused on family, community, and environment, tend to be happier compared to those extrinsically motivated. Extrinsically motivated people are usually those who look for external factors of success like money, fame, and power.
Am I intrinsically or extrinsically motivated? That is the question for me and for you. The response to it might define your mood, your personality, and even your mental health. Therefore, it does not matter who you are, how old you are, or how much you make. What is more important is how helpful you are. Please, look around and see where and how you could help humanity!
Dr. Dos Santos
Editors: Diane Han and Mayabel Perez Acevedo
Director of DCOPC: Hildemar Dos Santos, MD, DrPH
Copyright @ 2020 Drayson Center Office of Preventive Care. All rights reserved.
Contact us:
25040 Stewart Street
Loma Linda, CA 92350
Phone: 909-651-5077 | Email: [email protected]
View this email in your browser
LOMA LINDA LITE UPDATE
“Today, this very day…” is a familiar tune to all who have attended Loma Linda Lite and has become a positive social support component throughout the week for many. Loma Linda Lite has reached a successful three months of meetings. As a social support group, participants have built a bond through sharing and discussing lifestyle victories and setbacks. Meeting every Tuesday of the week has provided a safe environment for all participants to freely express their motivations and goals for the future. In the past meetings, we have discussed how important emotional health is to weight management. Discussion of diet and physical activity has been examined in light of diverse environments with various social pressures. The importance of certain nutrients in the diet that can improve overall well-being have been presented. The social models to implement change focusing on positive emotion, engagement, relationships, meaning, and accomplishments. Each session has a “Kitchen Talk” component where participants have shared their individual changes in their diet schedule as well as sharing their favorite healthy recipes and samples. Spiritual support is a key component of each session, the life force of every successful personal venture. The group is reminded of the importance of faith and necessity for hope. We had the privilege of hearing various success stories that encouraged and motivated participants to continue their journey towards a healthy lifestyle. Moving forward, how will we do this? With the recent national emergency regarding the COVID-19 pandemic, the Loma Linda Lite team has decided to postpone the in-person meetings. In the meantime, our team will be sending the lecture materials and allow open communication via email, Zoom, or Skype. We will be working towards a decision to create an online option for continued discussion for Loma Linda Lite meetings.
Wishing all to stay happy, healthy, and hopeful in this time of uncertainty.
Raeann Leal - Loma Linda Lite
PAST EVENTS
HEALTH EXPO
In January and February, we organized Health Expos at Drayson Center and Linda Valley with the help of nursing students. The public enjoyed free blood pressure, body composition, waist circumference, stress and diet, health age, and PO2 assessments, AND healthy snacks!
ROSENA COMMUNITY
In February, Dr. Dos Santos presented a second seminar, this time on heart disease, at an event organized by the Rancho Cucamonga SDA Church. Attendees learned about the consequences of high blood pressure and how how to keep their heart healthy with diet and lifestyle changes. Dr. Dos Santos also performed the "Heart Song" with his ukelele!
RECIPE OF THE MONTH
Chickpea Sunflower Sandwich
Author: Minimalist Baker
Prep Time: 30 mins
Total Time: 30 minutes
Yield: 2 sandwiches
This is not just any sandwich. Vegan, flavorful, filling AND healthy! What more can you ask for?! Also, it’s easy to make and the “meat” can even be used to top a salad or kept for 2-3 days.
INGREDIENTS
Sandwich
- 1 15 oz can chickpeas (rinsed and drained)
- ¼ cup roasted unsalted sunflower seeds
- 3 Tbsp vegan mayo
- ½ tsp dijon or spicy mustard
- 1 Tbsp maple syrup
- ¼ cup chopped red onion
- 2 Tbsp fresh dill* (finely chopped)
- 1 healthy pinch each salt and pepper
- 4 pieces rustic bread (lightly toasted)
- Sliced avocado, onion, tomato, and or lettuce
- ¼ cup hummus
- ½ medium lemon, juiced (1/2 lemon yields ~ 1 Tbsp)
- ¾ - 1 tsp dried dill*
- 2 cloves garlic (minced)
- Water or unsweetened almond milk to thin
- Sea salt to taste (optional)
- Prepare garlic herb sauce and set aside.
- Add chickpeas to a mixing bowl and lightly mash with a for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill salt, pepper, and mix with a spoon. Taste and adjust seasonings as needed.
- Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
- Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with the other two slices of bread.
- Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for a quick weekday lunches!
* 1 Tbsp dried dill can be subbed per 2 Tbsp fresh
* 2-3 tsp fresh dill can be subbed per 3/4-1 tsp dried
HEALTH NEWS
Supplement Labeling Fraud is Widespread
U.S. Dietary supplements do not have strict regulations. This can easily allow for supplements to be adulterated with ineffective and even dangerous ingredients. It is questionable if the composition and quality of supplements' ingredients cannot be reliably verified. A few examples posted also show how different marketing tactics are used and often deceptive to what the supplements actually contain. Those who assume the US dietary supplement marketplace is free from risk are wrong. Less than 1/2 of the 44 herbal supplements contained what they said they did. There are others that contain contaminants and/or fillers not listed on the label. This is a deception that can really harm people. The majority of the tested supplement companies' supplement products have fillers, product substitutions and/or contaminants. Unless the U.S. has a stricter regulation for dietary supplement products with quality control standards for safety and authenticity, our safer source of phytonutrients, for now, is through whole-food intake.
Reference
Greger, M. (2020). Supplement Labeling Fraud is Widespread. Retrieved from https://nutritionfacts.org/2020/02/27/supplement-labeling-fraud-is-widespread/
You can get most of your nutrient needs through a whole-foods diet. Unless specified by your healthcare provider/physician, there is no need for phytonutrient supplementation of which the majority do not contain what they claim to have on their labels.
FROM THE DESK OF DR. DOS SANTOS
How to keep your immune system up
During this season of coronavirus, influenza, and other respiratory diseases, the most important thing is to have your immune system working at its full potential. Here are some factors to consider:
DIET
Eat lots of fruits and veggies, making them at least half of your plate at each meal. Avoid sugar, refined carbs, and fat, especially saturated fats found in meats, cheese, fried foods. Eat a balanced diet with the major food groups, whole grains, fruits and veggies, healthy fats, beans, and other proteins. Now is the time to eat more berries - blueberries, blackberries, strawberries, mulberries - any berry!
EXERCISE
Opt for natural and outdoor activity. Do not exaggerate, though, and get proper rest. Now it is the time to walk, jog or hike amid trees, flowers, and grass.
OUTDOORS
Be outdoors as much as possible, avoid agglomerations of people, and stay away from hospitals. A green environment is the perfect prescription for relaxation. Take deep breaths and get enough sun exposure.
REST
Get at least 7 hours of sleep per night. Sleep is crucial to maintain a sound immune system. More exercise, avoiding caffeine, drinking calming teas such as chamomile, hop, and valerian, are useful sleeping tips. Others include being in a cool and silent space, listening to relaxing music, and dimming the lights.
WATER
Drink plenty of water, aim for 6 to 8 cups per day. Your circulation and immune cell function will improve. Also, do not forget about watering the outside with your daily showers.
TEMPERANCE
Avoid all toxins and substances, smoking, alcohol, drugs, marijuana, and even caffeinated beverages. Yes, many times, the body can eliminate those toxins, but at a price and energy. Now it is time to conserve energy as much as possible.
SPIRITUALITY
Please, do not panic! Try to avoid excessive use of media these days. We need more prayer, meditation, and faith. With God, even the impossible becomes possible. It is also essential to engage in relaxing activities such as going to the mountains, beach, high desert, low desert, river, etc.
GENERAL ACTIVITIES
Other tips related to a functional immune system are those associated with a balanced life. Keep your stress under control by participating in musical activities, keeping and nurturing your friendships, learning how to deal with your emotions, getting involved in services to other people, and having a positive approach to life.
Dr. Hildemar Dos Santos
HEALTH AND SPIRITUALITY
The Right Motivation
It has been a very sad time with the tragic event that took the lives of Kobe Bryant, his daughter, and seven other passengers on a helicopter accident. Everyone was left disheartened about that misfortune.
On the week right after the tragedy, I heard a speech by Barry Black, the US senate chaplain, on NPR (National Public Radio). He said that the premature death of Kobe Bryant shows us how short life is and that we should use our time as much as possible to help humanity.
This speech stayed with me the entire week. My thought was, “How much time am I using to help humanity?” That reminded me of a lecture by Dr. Seligman from the positive psychology movement. Through research studies, Seligman demonstrated that people who are intrinsically motivated, those focused on family, community, and environment, tend to be happier compared to those extrinsically motivated. Extrinsically motivated people are usually those who look for external factors of success like money, fame, and power.
Am I intrinsically or extrinsically motivated? That is the question for me and for you. The response to it might define your mood, your personality, and even your mental health. Therefore, it does not matter who you are, how old you are, or how much you make. What is more important is how helpful you are. Please, look around and see where and how you could help humanity!
Dr. Dos Santos
Editors: Diane Han and Mayabel Perez Acevedo
Director of DCOPC: Hildemar Dos Santos, MD, DrPH
Copyright @ 2020 Drayson Center Office of Preventive Care. All rights reserved.
Contact us:
25040 Stewart Street
Loma Linda, CA 92350
Phone: 909-651-5077 | Email: [email protected]
PICTURES
From the Office of Dr. Dos Santos
Quarantine for Covid19
A little bit of history can help us to understand why quarantining is important and what does the word quarantine mean. The term was first used in Europe during the bubonic plague in the 14th century. Even though the process of isolation dates back thousands of years to the biblical times.
The bible book of Leviticus has many verses that describe the process of isolation during leprosy or other infections. “He shall remain unclean all the days during which he has the infection; he is unclean. He shall live alone; his dwelling shall be outside of the camp.” Leviticus 13:46
Some legends, that I could not confirm due to time it happened (14-15 century), say that the priests, who were the doctors at that time, were having a hard time to control the black plague (or bubonic plague) that decimated one-third of Europe. Either they looked at the bible verses and found the idea of isolation there, or they looked to the Jewish people who appeared to had controlled the epidemic on their villages by practicing isolation. In any case, they started isolating sick people and ultimately were able to control the epidemic.
One documented historical event in Europe clarified the process of quarantine. Officials from the city of Ragusa (now Dubrovnik, Croatia) passed laws to establish 30 days of isolation for ships arriving from infected areas (similar to our passenger screenings at our airports for affected Covid19 areas). At first, people in the ships needed to wait for 30 days and later it was expanded to 40 days, which is called “quarantino” in Italian – the root of the English word ‘quarantine.’
They also developed special places for quarantined people separated from the city. As time passed the period of isolation became dependent on the incubation period for the disease, but the term quarantine was kept. After years of dealing with global epidemics, quarantine became one fo the main methods to control diseases that are transmitted by contact or human discharges such as hepatitis, pneumonia, tuberculosis, flu, SARS, and now the Covid19 pandemic that is affecting the whole world.
Therefore, in your case or mine, with the Covid 19, we must follow the same procedure; isolation and social distance as much as possible. I remember when I was in Hong Kong during the SARS (Severe Acute Respiratory Syndrome) epidemic caused by a coronavirus more deadly than Covid19, that one infected person entered a hotel in the city and took the elevator. All the people on that elevator were infected and died later on.
On that epidemic of SARS, the death rates were about 10% and not respecting age but 55% of deaths were above 60 years old. The 1918 influenza that affected 1/3 of the world population had a death rate of 2% and it was more common among 20-40 years old. The seasonal flu has a death rate of 0.1% and also is more deadly to old folks or those with other health complications. The Covid19 rates of death are 3.4%, even though in some areas it is less than that. However, the risk is higher for older people or those with underlying health conditions.
As we do not have a specific treatment either a vaccine for it yet, still the best preventive action is social distance and isolation. South Korea was the country that was able to manage and control the disease better than any other country, with death rates lower than 1%. One of their main strategies was making faster identification of infected people, tracing their contacts and isolation. And they were very efficient at it and could provide tracing to where the positive people were, which stores they went, and even which buses they took with specific times of those activities. Therefore, people could check if they were closer to those contagious people at any of those times.
Back to isolation, that is what I am doing now as I am 65 years old. I hope I will survive it, but nobody knows! In any case, our best shot is isolation if a person is sick. If a person is not sick, he or she should stay home if possible. If not, he should avoid agglomerations, wear protective gear, wash hands thoroughly and frequently and do not touch the face with hands. When we have Covid19 free testing for all, it will help to identify infected people and lead to more specific isolation. This will lead to more efficient control of the epidemic; until then, use the precautions.
And trust in the Lord. He guided the Israelites during their epidemics in the desert, he guided the priest doctors during the middle ages, and he will guide our doctors and ourselves today. Stay safe in His hands!
Hildemar Dos Santos, MD, DrPH
Associate Professor at Loma Linda University School of Public Health
Director of the Preventive Care DrPH Program and Drayson Center Office of Preventive Care
References:
bostomglobe.com - accessed on March 30, 2020
healthline.com – accessed on March 30, 2020
time.com – accessed on March 30, 2020
A Seventh-day Adventist Institution
SCHOOL OF PUBLIC HEALTH I Loma Linda, California 92350 (909) 558-4546 ·fax (909) 558-4087 · www.llu.edu