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HEALTH AND FITNESS ACTIVITIES If you don’t have Adobe Acrobat Reader, you can download it for free by clicking on this link, http://www.adobe.com/products/acrobat/readstep2.html The E-books may be accessed, read and copied at a cost of $4.95 each, or any and all may be read anytime without limit at a cost of $12.95 per month. Instructions E-BOOKS may be read FREE of charge on the www.wellnessactivities.org website. Chapters may be copied from THE E-BOOK ON HEALTH AND FITNESS ACTIVITIES
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THE E-BOOK ON EATING AND NOURISHMENT
PUBLISHED BY HEALTHY JINGLES PUBLICATIONS LLC 2008 Jingles are presented as an efficient and effective way to encapsulate self-help advice approved by medical authorities. Use of jingles makes self-help advice far easier and more enjoyable to read, remember and understand. BY VERNON A. QUARSTEIN Ph.D. Copyright © 2006 and 2008 by Vernon A. Quarstein All Copy Rights Reserved unless purchased. The material in this electronic publication is protected under International and Federal Copyright Laws and Treaties, and as such, any unauthorized reprint or use of this material is strictly prohibited. The material in this electronic publication may be stored only on one computer at one time. You may keep one additional copy on CD or disk for backup purposes. You may not copy, forward, or transfer this publication or any part of it, whether in electronic or printed form, to another person or entity. Reproduction or translation of any part of this work without the permission of the copyright holder is against the law. Contact dr.h.jingles@gmail.com
IMPORTANT You may view and copy this E-book using cut and paste if you are the person who purchased it. You do not have reseller right or giveaway rights to this E-book. THE E-BOOK ON HEALTH AND FITNESS ACTIVITIES TABLE OF CONTENTS Introduction The Audience
Purpose of the Book Instructional
Jingle Messages The Jingle Format
Development Practical Example
INTRODUCTION
Healthy Jingles are authoritative thumbnail self-help practices advocated by famous American medical schools and hospitals. Continued rapid advancement in medicine complicates the transfer of medical advice from the doctor’s office to the patient and to the public at large. This E-book employs greatly simplified methods of informing people about medical self-help. The book conveys the core meaning of medical advice in the form of Healthy Jingles amplified by use of narrative explanations. This approach helps bridge the gaps in both understanding and in remembering self-prevention and self-care practices. Preventative and curative measures to be taken against illnesses such as obesity, memory and sleep problems, worry and anxiety, headaches and colds, heart disease and stroke, cancer and diabetes, and Alzheimer’s disease are covered in this and subsequent E-books. This E-book advocates the use of jingles as a method for expressing self-help guidelines for fitness and health. Jingles add a measure of fun in the process of learning about the latest fitness and health literature. This means that more people will read more and become better informed on the content and power of a fitness lifestyle to prevent debilitating diseases in the future. For those soon to be or already stricken, jingles express self-help advice as advocated by top nutritional and medical schools and famous clinics and hospitals in the United States. Self-help includes self-prevention and self-care. We have converted medical self-help advice into jingles to afford certain advantages over advice written in narrative format as found in almost all medical publications. The jingle format is interesting, easy to learn, enjoyable to read, easily understood, retained longer, and recalled quicker than narrative formats. THE AUDIENCE
From a health education standpoint, the average patient learns at about a sixth-grade level due to a variety of factors. Instructions have to be kept clear and simple. Some patients may be better prepared, but sick patients are generally not at their best–particularly for learning and remembering. They are often overwhelmed by their diagnosis, denial, fear, and so forth. It could be helpful to reward them with their own Healthy Jingle upon departure. Almost anyone would more likely remember a catchy phrase like “One, Two, Coated Aspirins: Don't Chew," which is better than "Don't Chew Coated Acetylsalicylic Acid Tablets.” You probably would not be amazed at the number of people who don't know the difference between acetaminophen and acetylsalicylic acid (Tylenol and aspirin). Many people think they are the same thing as is to be expected. If a drug has a long generic name, medical “lingo” confuses patients at the very beginning. Use of jingles can rephrase the usual medical “lingo.” Not only are jingles easier to remember but also much more fun to remember. Here is an example of an old jingle that would apply to those practicing poor dental hygiene (Composed by an anonymous author, restated by L. Dumanowski): Dental Danger Jingle [1] What can you do to take care of YOU? That's the biggest question by FAR. Visit dentist, brush teeth, floss TOO, Or your teeth may end up in a JAR! Much of the printed information that patients are given is properly written at the sixth-grade level. This level makes understanding fairly simple for some. This is not to say that the average patient’s mental ability is on a sixth-grade level, but what many can assimilate needs to be stated more simply, and without too many details that confuse patients. The “average patient” consists of people from all walks of life, socioeconomic status, familiarity with the language, and educational and cultural backgrounds. Ms. Dumanowski, RN, a contributor to this E-book, states: “I have taught patients who are blind, deaf, cannot read, speak only Hmong, or who come with cultural medical beliefs that are completely different from what we practice in the United States. So, you can see where simplicity might work best. I ask the question: “What is the most important bit of information that they must learn? The answer is: Medical self-care and prevention. While patients are at home there is usually no one around knowledgeable enough to advise them on medically recommended health and fitness.” PURPOSE OF THIS BOOK
The purpose of this E-Book is to help fill an information gap for self-help particularly while at home. We emphasize the absence of and importance of readily available information regarding medical self-care and prevention for patients while at home. This information was once occasionally available when doctors made house calls on patients, but that practice was essentially discontinued long ago. The vacuum left by discontinuance of house calls has not since been adequately filled. Written handouts are often provided as patients leave the doctor’s office or the hospital as are oral instructions directly from the doctor. Unfortunately, narrative literature is too often too hard to read, and oral instructions may be short and soon forgotten.
Parents and their children, young and old, People with unhealthy lifestyles, Educators in fitness and health fields, and Fitness and health specialists/professionals Anyone, of course, may use these jingles but the users noted above are most likely to benefit from use because of their need for or direct involvement with dissemination of health and fitness information. The purpose of Healthy Jingles is to assist the special people listed above in communicating vitally important messages in Healthy Jingle format–ready-made for their use. Follow-on booklets employ Healthy Jingles as an easy and effective way to communicate health and fitness messages. INSTRUCTIONAL These booklets are designed in part to serve as textbooks to support instruction in home self-prevention and self-care. For this purpose the jingles themselves may serve as instructional aids either as handouts or as visual projections. The “explanations” that follow the jingles may be used as textual materials or for lecture to accompany visual projections. A series of jingles with explanations may be repeated following a series without the explanations. The repeated series of jingles thereby serves as a review to see if added information included in the narratives can be recalled. Serious Facts Jingle [3]
These serious facts we relay, Jingles help the mind convey, Reminders to us on most days, In fun and memorable ways.
Jingles are interpreters, For those who avoid: Long sentences and words, Jingles fill up the void. A two- to four-line Healthy Jingle represents a condensed version of a fact, rule, policy or strategy used for dissemination of self-help type health-related information. The Healthy Jingle represents a standardized packet that can be readily recognized and remembered because of its rhythmic format. When more complex information is to be disseminated the Healthy Jingle is accompanied by supportive or expanded information in the form of a narrative paragraph. The narrative paragraph captures the essence of the Healthy Jingle but usually in an expanded or more technical fashion. Jingling the mind through conversion of fitness and self-care healthy practices into jingle format with explanations represents the essence of these E-books. Jingles are usually considered to belong to the domain of children–fun but not really serious. Jingles are sometimes considered as one of the lowest forms of poetry, and their messages are often treated as trivial or purely entertaining. On the other hand, a jingle may be viewed as representative of the art of self-disciplining the mind, and in this book the jingles are serious and beneficial. Serious and dedicated use of jingles can internalize best health and fitness practices in long-term memory. Jingles are often used by medical students as aids to memory before examinations to help them recall complex medical guidelines or other technical information. We employ this disciplined approach to extend the use of jingles from students to include all adults and children. When used for self-disciplined recall, medically based jingles may become more important to wellbeing than even poetry is to love and romance. Love and romance sometimes fade in the absence of wellness, but our Healthy Jingles nurture both the wellness and the illness. William Shakespeare[1] wrote a Sonnet in his play The Twelfth Night to express feelings regarding love, a part of which is discussed below. William Shakespeare lamented in this sonnet that love was like a fever from a disease that sought a self-cure. He said that the disease persisted because of a “sickly appetite” to please. “Reason” served as the physician, but the physician departed when the prescriptions for the fever was not followed. Lack of prescriptions to cure the disease caused the fever to progress beyond cure. The effect was a desperate madman–beyond “past-cure” and beyond “past-care.” This sonnet illustrates what can happen when self-help prescriptions are not followed, and reads in part as follows:[2]
SONNET 147 BY WILLMAN SHAKESPEARE My love is as a fever, longing still For that which longer nurseth the disease; Feeding on that which doth preserve the ill, The uncertain sickly appetite to please. My reason, the physician to my love, Angry that my prescriptions are not kept, Hath left me, and I desperate now approve Desire is death, which plysic did except. Past cure I am, now reason is past care, And frantic-mad with evermore unrest; My thoughts and my discourse as madmen’s are, At random from the truth vainly express’d; Sonnet 147 emphasizes the importance of obtaining and following a prescription even when self-prescribed. Failure to follow it could have resulted in a desperate situation, as in Shakespeare’s sonnet. During Shakespeare’s lifetime scientifically tested and proven self-cures were not known with certainty for afflictions. Life expectancy at the time of Shakespeare was about 35 years. We now have many proven prescriptions for self-help such as described in later s. Self-care and self-prevention helped bring the life expectancy to 76.6 years in the United States[3] in the year 2006, and above 80 years among some populations in countries worldwide. Were self-help habitually and universally applied by people these healthy practices could help increase lifespan up to or above 100 years in many more cases.[4] JINGLE MESSAGES Jingles in this and in other E-books on this website apply to a wide variety of good habits for improvement of health and fitness. Among many jingle stanzas contained in this series of booklets there are at least two or three jingles that respond to concerns of any one person and many more to others. First, a responsive jingle is identified and selected by the reader or by medical practitioners or professionals as being applicable to an ongoing or potential health condition, either self-prevention or self-help. The selected Healthy Jingle or jingle stanza should become familiarized for immediate use and learned for later recall. It will take time. Once familiarized and used, a spontaneous or automatic recall mechanism in the brain connects with and activates the jingle whenever a situation occurs to which advice contained in the jingle applies. It could be important to learn a jingle or jingles containing applicable medical self-care for on-going illnesses and other messages for prevention of illnesses. The messages incorporated therein would become part of one’s psyche and guide one’s lifestyle. Recollection of a convincing jingle could help some people rid themselves of bad habits and acquire better habits that lead to improved health, increased fitness and to longer lives despite their age or affliction. The messages contained in a pertinent jingle could constitute an effective practice or good habits that could alleviate or improve certain health and fitness conditions and prevent others from occurring. If so, the selected jingle may become part of one’s sub-consciousness and thereby develop into a successful Healthy Jingle that replaces former ineffective, useless or false practices. Use of the term “rituals” is usually downgraded in medical literature because when applied in the wrong way the term may result in distortions. Examples are an irrational fear of eating or bingeing or purging food alternating with periods of extreme dieting as in cases of Anorexia nervosa or Bulimia nervosa. That is, under eating or regurgitating to keep slimness – sometimes practiced by both women and men. Consequently, we use the term good or bad habits to describe self-help done right or wrong, respectively. Good habits are necessary to combat ills such as obesity, alcohol or drug abuse problems, and many other difficult changes in behavior that almost everyone faces to some degree once or twice in their lifetime. Jingles in these booklets stem from literature published by renowned medical schools, hospitals or clinics. Medical research is an ongoing activity in these institutions, so advice and assistance must change as medical knowledge progresses. Further, all medical authorities do not necessarily agree with each other. The contents of these booklets will necessarily undergo revisions as newer more generally accepted and proven critical scientific information conflict with that written in this text. THE JINGLE FORMAT A Healthy Jingle selected by a reader to apply to a particular health and fitness condition may or may not entirely satisfy the poetic instincts of every user. In that case, any jingle may be redone or altered to accommodate individual preferences. A local revision should reflect the essence of the same rule or guideline, but in a way that employs the user’s own words and expressions. The jingles suggested in these booklets may in some cases serve only as useful examples upon which other jingles may be devised. The jingles in this series of E-books may be used as written, without concern for individual likes or dislikes, although they may be further discussed with appropriate specialists. For full effectiveness, revisions or extensions to the jingles provided in these booklets should fit in with the user’s tastes, needs, rhythms, and preferences. Whatever evolves must continue to be based on the best available medical advice and practice, not on individual likes, dislikes or preferences. When physicians and nurses use these jingles they should, of course, add their own observations or stress important points as needed. By having the jingles booklets available as handouts during appointments would provide important self-help information when it is needed and most effective—from the medical practitioner. DEVELOPMENT An example of the development of a jingle for self-disciplinary purposes stems from Dr. Quarstein’s experiences following a diet in the year 2000, and beyond. A Healthy Jingle was developed to keep from going into every Dunkin’ Donuts drive-in while returning home – mainly from the health club. Self-restrictions were not imposed solely because Dunkin’ Donuts offers sugary products. Rather, they were imposed because he was at that time addicted to chocolate-covered donuts, and could depend upon Dunkin’ Donuts to always have them available. This problem drove him to avoid straying from his ongoing diet by not stopping at Dunkin’ Donuts for refreshments. The approach he took was to develop jingles to serve as gatekeepers to Dunkin’ Donuts, two of which are presented here in the Donut Jingle: THE DONUT CURSE Grow Stout Jingle Dunkin’ Donuts don’t go in, You will commit a dietary sin, Dunkin’ Donuts just stay out, You will grow to be quite stout. Buttons Pop Jingle At Dunkin’ Donuts do not stop, That will make your buttons pop. At Dunkin’ Donuts do not eat, Or you will bulge from head to feet. This jingle is far from the poetry of Shakespeare, but it still worked as a reminder and warning. Once used a few times and thus internalized, the donut jingle reappeared, like a haunting spirit, wherever and whenever a Dunkin’ Donuts shop was encountered. The jingle popped into consciousness at the moment of realization that a Dunkin’ Donuts shop was in sight. Once internalized, the prohibition as specified in the “Donut Jingle” took its effect. Soon it became difficult to even think about eating a Dunkin’ Donut. Further, automatic self-prohibition spread from just one donut to any donut brand in or out of any donut shop. Any mention or knowledge of a donut or donut shop caused him to remember the donut jingle. This, in turn, reenacted the embedded prohibition, thus eliminating any biological or psychological need or desire to consume a donut. On one occasion, while waiting at the departure gate in an airport, he relented and asked his wife to go to a nearby Dunkin’ Donuts and purchase a chocolate-covered donut for him. She did, but after looking at it a while he relented. The donut had lost its anticipated taste and attraction so he did not eat it. The internalized jingle had reinforced his willpower and had become a sufficient bulwark enabling him to eliminate the habit of eating chocolate-covered donuts. The restriction became so strong that donuts, as well as most other products containing sugar or chocolate being offered by any shop, were henceforth avoided–with a few exceptions. Self administered memory manipulation was practiced to avoid eating chocolate-covered donuts purchased from Dunkin’ Donuts shops in the year 2000. His experiences with jingles during that year were later supported by experimentation on memory control conducted in 2006 by Elizabeth Loftus of the University of California, Irvine, and her colleagues. Her results were reported by Rebecca Sloot in “Discovery,” January 2006, and are discussed in greater detail in booklet Number 2.0. A PRACTICAL EXAMPLE Here is a practical example for anyone who wishes to avoid the curse of smoking cigarettes. It is a Healthy Jingle taken from the beginning of the booklet on Stroke. The jingle is called “The Cigarette Risk for Stroke Jingles.” All smokers need to do to quit smoking FOR GOOD is to use this jingle consisting of just three stanzas. If you are addicted repeat it every time you light up a cigarette. It will not be long before you increase the interval between smokes. Moreover, learning and repeating it will eventually lead you to quit altogether. Try it, you will enjoy the happiness it can bring in the long run. CIGARETTE RISK
Cigarette smoking and strokes, Are associated, but bring no pleasure, Smoke lowers oxygen in the blood, And nicotine raises blood pressure! Hurting the Body Jingle Smoking thickens blood viscosity, Makes blood more liable to clot, Harms the cardiovascular system, And hurts the whole body a lot!
Smoking promotes much buildup, Of fatty substances that often grows, Inside the neck artery, and slows: Supplying the brain with blood flows! Explanation: Smoking affects far more than just stroke risk, but to avoid stroke should be enough to stop anyone from smoking. Other booklets of this series include jingles that warn of other dangers proven medically to be associated with smoking cigarettes. As suggested in the above jingle, smoking doubles the risk of stroke. The good news is that quitting anytime helps and the risk reduction starts almost immediately. The happiness it brings is that within just five years of quitting, former smokers face the same likelihood of stroke as nonsmokers. The time to quit is now! HEALTHY JINGLE PRESCRIPTIONS In some instances physicians and practitioners fail to mention beneficial practices to be performed by clients and patients themselves. Even when they do so, clients and patients sometimes overlook or forget to execute their part of prevention or cure. As mentioned earlier, the real purpose of this book is to give people while at home ready access to medical advice as home visitation is no longer practiced much in the medical profession, except in some instances by visiting nurses for people confined to their homes or elsewhere with an advanced illnesses. SOURCES USED IN THE E-BOOKS Harvard Medical School’s: Men’s Health Watch, Women’s Health Watch, Health Letter, and, Heart Letter; The Cleveland Clinic’s: “Heart Advisor”, and “Men’s Health Advisor”; John Hopkins’: “Health After 50”; Massachusetts General Hospital’s: “Mind, Mood and Memory”; Mayo Clinic’s: “Health Letter”; Mount Sinai School of Medicine’s: “Focus on Healthy Aging”; Tufts University’s: “Health and Nutrition Letter”; UCLA Division of Geriatrics’: “Healthy Years”; University of Southern California, Berkeley’s: “Wellness Letter”; Environmental Nutrition; WebMD; and books and special bulletins published by these and other medical institutions. [1] Shakespeare, W. Burgess and Bowes (Eds.), Sonnets by William Shakespeare. [2] The last two lines express in strong terms a love-hate relationship inconsistent with the messages in this book and are therefore only omitted for the purpose of this illustration.. [3] Harvard Health Letter. 2006. Lifetime achievements 31 (7): 1 |
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