1 medium white onion, chopped
3/4 cup chopped celery
1 bay leaf
1 1/2 cups water
1 cup uncooked rice

2 cups cubed lean cooked ham
In a 3-quart saucepan, combine peas, onion, celery, bay leaf and water. Simmer for 15 minutes.

Stir in rice, and simmer for 30 minutes more.

Stir in ham just before serving, warming through. This may be frozen and reheated for later use.
Yield — 8 servings, 1 cup each

Per Serving:
Calories 169
Carbohydrate 22 g
Protein 15 g
Fat 2 g
Cholesterol 19 g
Sodium 478 mg
Potassium 407 mg
Phosphorus 163 mg

Diabetic Exchanges — 1 bread, 1 meat. Diets — Appropriate for the following diets: healthy family, heart healthy, diabetes, low fat, high fiber.

Menu Ideas — Leftover ham goes great in this dish. Serve with vegetables on the side, or make it a one-dish meal!

Unlike some books about these issues, Huggins’ book manages to be friendly and encouraging without being syrupy sweet. Huggins is clearly a single-minded advocate of the wonders of breastfeeding; but she in no way glosses over the difficulties many women encounter. Still, *The Nursing Mother’s Companion* has a very positive tone, in part set by the beautiful black-and-white photographs of nursing babies included throughout the text.

My baby celebrates his eight-week birthday today, and I have taken the book off my side table and put it on a shelf. Still, I am glad to know that as my son and I face the challenges to come, from teething to weaning, I can get my faithful “companion” down from the bookshelf for some good and reassuring advice.

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*The Nursing Mother’s Companion* is the most well-researched, written and organized consumer medical-type book I have ever used. It is organized into sections based on the age of the baby being nursed. I began in the section, “Survival Guide for the First Week.” This saw me through the freakish state of engorgement and provided helpful suggestions for coping with those painful sore nipples. Other sections of the book discuss every aspect of nursing including thrush, nursing special needs children, nutrition, colic, jaundice, plugged ducts and fussy babies. The list of topics included is so comprehensive I cannot do justice to it in this review; but suffice to say it even includes discussion of how you would nurse a baby as an adoptive mother. Huggins’ book is well indexed, and it is easy to pick up and find quick answers. The back of the book includes two other useful tools: a shopping guide comparing breast pumps and a listing of common prescription and over-the-counter medications and their relative safeties through breastmilk.

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While there are certain signs and symptoms that are typical of lupus, the disease may take different courses in different individuals. Accurate estimates of the number of people who have the disease are difficult to establish.

Lupus is a difficult disease to diagnose and it may take years for your doctor to say conclusively that you have lupus. Lupus is a disease that develops slowly.

Symptoms come and go and often seem to suggest other diseases. There is also no simple diagnostic test for lupus.

Now enter SARS. Is there a reason to be concerned about your staff or members contracting SARS at your facility? Probably not in the U.S. But with the amount of attention the disease is getting in the press, IHRSA found it appropriate to release a one-page guideline for fitness facilities to both take precautions to prevent SARS from spreading, and to ease employees’ and members’ fears. If interested, you can access the information on IHRSA’s website at www.ihrsa.org. Most of IHRSA’s information is for members only, but the SARS information is available to all.

Keeping your facility as sanitary as possible is key to preventing SARS and other germ-related illnesses. Your pool and locker room areas may be the most challenging when it comes to sanitation. According to Becky Mollenkamp in her article, Keeping Your Facility’s Pool Clean (p.34), “It is crucial to be vigilant in keeping your pool, hot tub and surrounding areas healthy. This may require going above and beyond what is called for by law.” Mollenkamp outlines how to educate your members and staff about what to look for to ensure your pool’s cleanliness.

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Why, then, does it seem that many facility operators fail to take basic precautions to protect their members from injury and their businesses from liability? For instance, I have been a member of many fitness centers throughout the years, and I have never once been asked to fill out a fitness assessment questionnaire prior to joining. Yet, an assessment is the one item that is recommended by all industry organizations/associations and all respected publications, such as ACSM’s Health/Fitness Facility Standards and Guidelines. (My hat is off to you if your facility screens its members prior to prescribing exercise.) According to fitness industry expert Stephen Black, “A thorough assessment protects both the client and the trainer by ensuring that the needs of a potential client can be met by the services the fitness professional is trained and qualified to deliver, both ethically and legitimately.” But even more importantly, he says, “It is incumbent upon the trainer to understand the client’s potential health disorders and their impact on the ability to perform physical activity.”

An assessment won’t protect your members 100 percent of the time, but it is the first step. The second is an automated external defibrillator (AED). According to the authors of AEDs in the Fitness Industry: A Chance to Save a Life (p.30), “Although most people are at low risk for a cardiovascular emergency during exercise, accumulating scientific evidence suggests that the risk of adverse cardiac events is as much as 15 to 20 times higher during or immediately following vigorous exercise.” At highest risk are those who have silent or diagnosed coronary heart disease, so in the latter case, a fitness assessment can help fitness staff to prescribe exercise in a manner that can prevent sudden cardiac arrest (SCA).

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Any decision regarding preinvasive disease is not an emergency and should be done with thoughtful investigation and discussion with the healthcare provider. In cases where there is a discrepancy or difference of opinion among providers, a qualified gynecologic oncologist often can provide a consultation that will clarify issues.

All invasive cervical cancer disease should be treated under the supervision of a gynecologic oncologist.

Remember that most patients with cervical cancer can lead normal sexual lives after treatment. Most patients are cured and an optimistic outlook is helpful.

Once treatment is accomplished, close follow-up is important. Although treatment for recurrent disease is limited to surgery or radiation for local recurrence, if the disease recurs it should be diagnosed as soon as possible so treatment can be prompt and ffective.

Symptoms of sedative use:

Lethargy and confused speech;
Lack of balance;
Impaired judgment and motor ability.
Health risks:

An overdose is possible due to the user’s impaired judgment and general confusion.
Combined with alcohol, sedative use can lead to coma and death.

drkoop.com
Date Published: 2/14/01
Date Reviewed: 2/14/01

This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider.

Please consult your healthcare provider with any questions or concerns you may have regarding your condition.

In a recent study, researchers evaluated the benefits of strength training and dieting together compared with dieting alone over a 12-week period to determine the effects on body mass (American College of Sports Medicine, Nov. 15, 1999). Participants, 35 overweight but healthy men, were distributed into four groups: the control group (maintained activity level and body weight), the diet-only group (maintained activity level but reduced daily calories), the exercise/diet group (performed aerobic exercise and reduced daily calories), and the exercise/diet/weight-training group (performed aerobic exercise, reduced calories and lifted weights). Those who dieted reduced caloric intake to yield a weight loss of five to ten pounds over the 12-week period. Participants who engaged in aerobic exercise reached a 70 to 80 percent heart rate on cardiovascular machines such as treadmills, stationary cycles, rowing machines and stair climbers. Those who lifted weights used selectorized weight machines to do squats, military presses, bench presses, lat pulldowns, seated rows, sit-ups, leg presses, lower back extensions, hamstring curls, calf raises and arm curls, alternating between moderate and heavy days. The researchers measured the participant’s body composition, maximal force production, maximal oxygen consumption and power production capabilities to determine the effects of aerobic exercise, dieting and strength training on body mass.

At the end of the 12-week period, the control group had no significant changes, while the other three groups yielded very significant changes. The diet-only group reduced body fat by 69 percent, but at the same time was the only group to lose nonfat (muscle) body mass. The exercise/diet group lost 78 percent body fat, while the exercise/diet/weight-training group lost the most body fat (97 percent)!

Encourage your members who are on a weight loss program to engage in weight training along with aerobic exercise and dieting to lose the most weight, reduce body fat and, most importantly, preserve muscle mass. Increased muscle mass will ensure that they will burn more calories at a resting metabolic rate, and increase strength to perform everyday activities.

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The Candle
Clasp your hands in a prayer pose above your head with your arms straight.
Try to extend your arms as if you were trying to touch the ceiling.
Breathe deeply as you do this movement.
Shoulder Rotations
Relax your arms by your side and rotate your shoulders forward and backward, three times each way.
Breath fully and deeply while doing this.
Head and Neck Rotations
Rotate your head and neck by trying to touch (1) your chin to your chest, (2) your right ear to your right shoulder, (3) the back of your head to

your back and (4) your left year to your left shoulder.
Keep breathing while doing this, and do this movement VERY, VERY SLOWLY!

Side-to-Side Looks
Look straight ahead, then inhale as you slowly turn your head to one side as far as you possibly can.
Hold for a few seconds, then exhale as you turn your head to the front.
Repeat three times on each side.

Looking Back
Place your feet flat on the floor, look forward, and hold one of the arms of your chair with both hands.
Inhale as you turn your head and then your torso to the side holding your chair, and look back as far as you can, with comfort.
Hold this position and your breath for a few seconds.
Then exhale as you slowly return to your face-forward position.
Repeat on the other side.
Do both sides three times.

Hand Stretches
Gently and slowly extend then squeeze each hand.
Inhale as you extend, and exhale as you squeeze.
If you have long fingernails place your thumb in the palm of your hand and squeeze your fingers around your thumb.
Repeat this movement five times with each hand.

Pouring Honey
Stand away from your desk so that you have enough room to bend forward without hitting your head.
Very slowly, begin to curl your head, neck and torso forward, one by one. Imagine that you are honey pouring slowly from a jar.
Breathe deeply and rhythmically while doing this, and keep your arms relaxed.

When you have reached a point of comfortable forward bending, relax and enjoy the stretch of this position for a few seconds, then retrace your.

movements until you are standing tall again.
Take another deep breath when you have completed this exercise.
You do not have to do all of these exercises at one time. Spread them out throughout the day. Ten minutes of movement and breathing should produce a delightful state of alert relaxation. You should feel refreshed and able to mentally focus. Other things that you can do to relieve stress at your desk are to think pleasant thoughts while you do your movements, move to music, or incorporate wrist or ankle weights to the movements. You will create a wonderful mental as well as physical break from work and stress. Use it to rejuvenate your spirit and your body often!