SEAT BELT SAFETY

The Air Bag and Seat Belt Safety Campaign ushered in a new era of air bag, car seat and seat belt safety. As a result of the campaign’s influence, 82 percent of adults today now wear seat belts compared to
61 percent 10 years ago, and more than 90 percent of children age 1 to
3 are now properly restrained, up from 60 percent in 1996. The rate of children dying aged 12 and under due to impact with air bags has declined 96 percent.



Source: National Safety Council

TRY THIS TASTY MARINADE

Looking for a healthy way to marinade lean meats, poultry, fish, tofu, or veggies?  Try mixing one packet of Italian dressing seasoning with
2 tablespoons of olive oil and one-third cup of balsamic vinegar.
According to our registered dietitian, this flavorful alternative provides less fat than traditional bottled marinades.

BEAN POWER

Beans, also called legumes, are inexpensive and quite filling. The U.S. Dietary Guidelines recommend eating them several times each week.
Red, black, pinto, or kidney beans all pack a nutritional punch.
One-third cup of cooked beans has only 80 calories, no cholesterol, lots of complex carbohydrates, and little fat. They are also a great source of protein, full of B vitamins, potassium, and fiber. Experts believe that eating beans may reduce blood cholesterol, a leading cause of heart disease.



Source:  U.S. Dietary Guidelines

TOO MUCH, TOO SOON?

Many people who are new to running (or starting again) make the "terrible too's" mistake. They get so excited and enthused about their running that they do too much mileage, too fast, too soon. They mistakenly think that "more is better" when it comes to running. As a result, they often start to develop common overuse running injuries.
After purchasing good running shoes, start with a walk/run routine and increase the running time gradually as your muscles, tendons and joints adapt.

ALOE VERA JUICE

Should you drink aloe vera juice? Some manufacturers claim that this juice can help digestion and boost the immune system. However, many health experts are cautious. According to the National Institutes of Health, there is a lack of scientific data backing up many of these claims. Side effects may also include cramps, diarrhea and lowered blood sugar levels. When considering any herbal nutritional product, talk to your doctor first about possible risks and side effects.

Personally: Buy a fresh aloevera and extract its juice and store it in the refridgerator, this definitely works for my father and some friends.

Source:  National Institutes of Health

GETTING ENOUGH FLUIDS?

How do you know if you are getting enough fluids every day?  A good and easy rule of thumb is to monitor how frequently you urinate and the color of your urine. If you are urinating every two to four hours and it is light in color, you are most likely drinking enough.
Remember, watery foods, such as fruits, soups, yogurt and salads also count toward your daily fluid intake.

VEGGIE VS. STARCHY VEGGIE

It’s true! Not all vegetables are created equal when it comes to calories. Starchy vegetables, such as potatoes, peas and corn, generally contain more calories per cup than non-starchy vegetables such as carrots, broccoli, asparagus and spinach. But, starchy veggies are still wonderful sources of fiber and other nutrients. Consider consuming a colorful variety of vegetables every day as part of a nutrient-rich eating style.



Source:  U.S. Dietary Guidelines

APPLES—THE FALL FRUIT

You know the saying, "an apple a day keeps the doctor away." Whoever coined this phrase was right; apples certainly do pack a nutritional punch. They are rich in phytochemicals (a chemical compound that may positively affect health) and dietary fiber. Best of all, they are one of the fruits you can find fresh and delicious, year-round. As other fruits begin to lose their zest in the fall, apples remain crisp and full of color. Apples also make a great after-school snack. Try slicing and serving them with fruit dips or with a drizzle of caramel or peanut butter.

WHY DO WEIGHT TRAINING?

Weight training can help you perform your daily activities, like carrying groceries and lifting objects, more easily. It can also help reduce your risk of developing osteoporosis, back pain, high blood pressure and diabetes. Aim to do muscle-strengthening activities on two or more days a week that work all major muscle groups such as legs, hips, back, abdomen, chest, shoulders, and arms. If you are unsure of what exercises to do, or how to maintain proper form, talk to a certified personal trainer.



Source: Centers for Disease Control and Prevention

SAVE YOUR BACK!

Leading a healthy lifestyle is important in preventing back pain and injury. Some key practices are having good posture while sitting and standing, exercising on a regular basis, utilizing proper lifting techniques, maintaining a healthy weight, and avoiding smoking as nicotine can weaken your spine. Following these steps will help keep your spine in line and help you stay on a path to good physical fitness.


Source: American Academy of Orthopaedic Surgeons

SAVE YOUR BACK!

Leading a healthy lifestyle is important in preventing back pain and injury. Some key practices are having good posture while sitting and standing, exercising on a regular basis, utilizing proper lifting techniques, maintaining a healthy weight, and avoiding smoking as nicotine can weaken your spine. Following these steps will help keep your spine in line and help you stay on a path to good physical fitness.


Source: American Academy of Orthopaedic Surgeons

STEPS TO FIGHT THE FLU

Did you know that the flu virus is mainly spread from coughs and sneezes? Protect your health this flu season by taking the following
steps: 1. Take time to get a flu vaccine. 2. Take everyday preventive actions, like washing your hands with soap and water and covering your nose and mouth with a tissue when you cough or sneeze. 3. Avoid touching your eyes, nose or mouth. 4. Try to avoid close contact with sick people. For more information visit: www.flu.gov.



Source: U.S. Department of Health and Human Services

BREAST CANCER HEALTH

Breast cancer, affecting one in eight women, is one of the most common cancers in women of all major racial and ethnic groups in the United States. We still don’t know the best way to prevent breast cancer, but there are several things that can help lower a person’s risk of getting the disease: stay physically active; maintain a healthy weight; avoid using hormone replacement therapy or talk to your doctor about the risks and benefits; and limit the amount of alcohol that you drink.


Source: Centers for Disease Control and Prevention

ICE FOR INJURIES

The next time you twist, pull or strain something, think twice about grabbing a heat pack. According to the American College of Sports Medicine, the best way to treat an acute injury (e.g., pulled muscles,
sprains) in the first 48 to 72 hours is with ice. An ice pack or frozen gel pack wrapped in a thin towel will help lessen the pain and reduce swelling associated with the injury. Do not apply for more than 20 minutes and wait at least 20 minutes before applying it again!



Source: American College of Sports Medicine

PREVENT SHINGLES

Shingles, also known as herpes zoster, is caused by the varicella-zoster virus, the same virus that causes chickenpox. The condition causes a painful skin rash, which can continue to be painful even after the rash is gone. Men and women who are age 60 or older are at greater risk for developing shingles. The Centers for Disease Control and Prevention recommend a single dose of shingles vaccine for adults 60 years and older. As always, talk with your doctor to decide if the vaccine is right for you.

JUST 150 MINUTES MAKES A DIFFERENCE

All healthy adults, ages 18 to 65, need at least 2 hours and 30 minutes of moderate-intensity aerobic activity every week. These types of activities include: walking (about 3.5 miles per hour), hiking, raking leaves, dancing and biking (less than 10 miles per hour). If 150 minutes each week sounds like a lot, break it up into smaller chunks. Try 10 minutes three different times a day or two bouts of 15 minutes each. Exercise for at least 10 minutes at a time and make it an addition to your basic activities of daily living.



Source: Centers for Disease Control and Prevention

PROSTATE CANCER

The death rates from prostate cancer have dropped during the past 20 years. While this is great news, it is still the most common cancer in American men. Some factors that influence a person’s risk for developing prostate cancer are: 1. Age. The average age of diagnosis in the U.S. is 69 years. 2. Race. African-Americans have a 40 percent greater chance of developing prostate cancer.3. Family history. A man has a higher risk of developing the disease if his father or brother had it.



Source: National Cancer Institute

ACIDOPHILUS

Got yogurt? Lactobacillus acidophilus bacteria, found in most yogurts containing active yogurt cultures, have been linked to health benefits in some studies. These benefits include improved resistance to infection. Yogurt is also an excellent source of protein and calcium.
Choose plain low-fat cultured yogurt mixed with fresh fruit for a snack or a dessert.


Source: National Center for Complementary and Alternative Medicine

WORKOUT BUDDY

If you find it hard to motivate yourself to exercise, consider finding a workout partner. According to our fitness experts, a lot of people miss fewer workouts when they are scheduled to meet someone else.
Meeting a friend for a regular walk or gym session makes you accountable to each other. It also gives you time to catch up and often makes your workout more fun!

CHILDHOOD CANCER AWARENESS MONTH

More than 12,000 families will hear the words “your child has cancer”
this year alone. The emotional aspects of getting a cancer diagnosis and caring for a child with cancer can be overwhelming. If someone you know is in this situation encourage them to reach out to neighbors, co-workers, friends and extended family for help. Assistance with things like shopping, cooking and cleaning allows a caregiver to have more time and energy to take care of their sick child, be with their other children and stay connected with their partner. For resources and information about childhood cancer visit: www.curesearch.org.


Source: CureSearch for Children’s Cancer

PREVENTING FOOD POISONING

You cannot see or smell most of the bacteria that cause food poisoning. Under the right conditions, these same bacteria can double in number every 20 to 30 minutes! Food is safest when you avoid conditions that allow bacteria to thrive. This is why it is important to wash, cook and store food appropriately. Don’t leave food at room temperature longer than two hours, use leftovers within three days, and when in doubt, throw it out.


Source: Food and Drug Administration

STRENGTH TRAINING FOR THE GOLDEN YEARS

Do you think that age 65 is too old to be lifting weights? Not true!
Weight training is one of the secrets of aging gracefully. Weight lifting can help you reduce your risk of falling, improve your balance and coordination, increase everyday functioning and help maintain a healthy weight. These benefits don’t require heavy lifting. Use weights that are light enough so that you can do about 10-15 repetitions of an exercise for each muscle group. Aim to do muscle-strengthening activities on two or more days of the week. If you are not sure what to do, ask a qualified fitness trainer.

BODY WEIGHT

Believe it or not, occasional overeating does not have to make a big impact on body weight. The extra calories can often be offset by exercise or careful choices on other days. But eating extra calories daily is different. Overeating by a consistent 100 calories per day can cause roughly a 10-pound weight gain over a year. That's fewer calories than you'll find in a 12-ounce can of sugared soda, a typical candy bar or a half-cup of regular ice cream. Focus on eating a balanced diet, which is rich in fruits, vegetables and whole-grain products.

KNOW SUICIDE RISK FACTORS

Suicide is a preventable public health problem. Depression and other mental or substance abuse disorders and a family history of mental disorders or substance abuse are some of the main risk factors for suicide. Prevention starts with early recognition and treatment of depression. If you or someone you know feels depressed and hopeless, seek help though your employee assistance program, physician or mental health professional.


Source: National Institute of Mental Health

TIP THE SCALES

According to the National Weight Control Registry, individuals who have lost weight and successfully kept it off for the long term weigh themselves at least once a week. If you do weigh yourself regularly, remember to do so at the same time of day, using the same scale and without clothing. To check the accuracy of your bathroom scale, weigh a 5-pound dumbbell or an object of a known weight.


Source:  The National Weight Control Registry

TRY SOYNUT BUTTER

Peanut butter is making a comeback as a healthy source of protein, vitamins and minerals. While not low fat, it is low in saturated fat.
If you're looking for another healthy spread to expand the variety of your meals or snacks, give soynut butter a try. One serving is 2 tablespoons (about the size of a golf ball) and provides 7 grams of soy protein. Soynut butter is also low in saturated fat and is a great alternative for those with nut allergies.

FOOD SAFETY AT HOME

You can significantly reduce your risk for foodborne illness by handling foods properly when cooking at home. According to the American Dietetic Association, four simple tips can help you keep food
safe:  1. Wash hands often when preparing food. 2. Keep raw meats and ready-to-eat foods separate. 3. Cook foods to proper temperatures. 4.
Refrigerate foods promptly below 40 degrees Fahrenheit.

SUNGLASSES FOR KIDS

Experts recommend that everyone, including children, protect their eyes from the sun. Sunglasses with ultraviolet (UV) protection can help filter out damaging rays. Sunglasses that don’t block UV rays may actually be more harmful to wear.  Shop for glasses that block 99 percent to 100 percent of both UV-A and UV-B rays and that fit children’s active lifestyles. Think function instead of fashion when buying sunglasses. Look at the amount of UV protection, lens quality and durability to guarantee that you buy the right sunglasses for your child.

GRILLING SAFETY

There’s nothing like the aroma of grilled foods on the barbecue. When you gather with family and friends for the Labor Day weekend, enjoy but also keep safety in mind with the following tips: grill in open, well-ventilated areas away from the home and overhanging tree branches; do not wear loose clothing while grilling; keep children and pets away from the grill area; keep your grill clean by removing grease or fat buildup; and never leave your grill unattended.

STRENGTH TRAINING

There has been debate about whether multiple sets (2-4) of a strength-training exercise produce more strength gains than doing only one set. According to the American College of Sports Medicine, more sets are better. However, if time tends to be an issue, completing even one set can be beneficial, especially if you choose a weight that causes you to reach muscular failure—the point at which you cannot perform any additional repetitions with proper form. So, the bottom line is that both quantity and quality will produce the best results from your strength training.   Source:  American College of Sports Medicine

JUMPING ROPE

Jumping rope for at least five minutes a day can improve physical fitness. If you work up to 10 minutes of nonstop rope jumping, you will gain the same benefits as 30 minutes of jogging, two sets of tennis, 18 holes of golf, and 720 yards of swimming. Those willing to learn and able to put out the extra effort can get healthy amounts of exercise rather quickly. Our fitness experts recommend minimizing the risk of injury by jumping on a shock-absorbing surface, such as a wooden floor or rubber mat.

TRACK IT!

Want to exercise more regularly? Consider keeping an activity log to track your progress. Keep track of when you exercise, what activity you did, how long you did the activity and how you felt during your workout. Records help many people stay motivated. Also, record the days that you planned to exercise, but didn't. What could you do different next time to fit in that workout?

TEEN DRIVING

Back to school means more young drivers on the road. According to the National Safety Council, the number of teens that die each day in the U.S. from motor vehicle accidents could fill a classroom. But this number can be reduced by up to 40 percent when parents enforce rules when their teen is learning to drive. Some of the most effective rules
include: zero tolerance for drugs and alcohol; never using a cell phone while driving; no passengers under age 18 until the driver is 18; wearing seat belts at all times; and limiting nighttime driving during the first six months.

GOLF—TO WALK OR RIDE

Golf can be a great way to improve your health and enjoy the outdoors.
Try walking more and riding less for the greatest benefits. If you typically use a cart, try these tips to get more out of your round:

- Walk alternate holes during a game.

- Walk one set of nines, ride the other.

- If you are at a course that requires carts, walk down the fairway to your ball while your partner brings the cart up.

- If playing with a partner who rides, ride only on the cart path and walk to and from the cart to your ball on every hole.

FRUIT & VEGGIE VARIETY

Eating a variety of fruits and vegetables is good for your health. It helps to sample new ones regularly to see which you like the best. To get started, purchase at least one fruit or vegetable this week that you've never had before. Suggestions include star fruit, radicchio, papaya, persimmon, arugula, endive, bok choy, snow peas or prickly pear. You may not like the first one you try, but eventually you will find some winners.

ENGAGING YOUR CORE

When you are sitting at your desk, try taking a moment to practice engaging your core muscles. Doing so can improve your posture, prevent low-back pain and help flatten your belly. Sit up tall; place one hand on your belly and the other in the small of your back. Bring your hands closer together through compressing your abdominal wall. Next, move your hands to the sides of your natural waist. While breathing normally, draw them toward one another without pressing, narrowing your waist.

SUNGLASSES FOR KIDS

Experts recommend that everyone, including children, protect their eyes from the sun. Sunglasses with ultraviolet (UV) protection can help filter out damaging rays. Sunglasses that don’t block UV rays may actually be more harmful to wear.  Shop for glasses that block 99 percent to 100 percent of both UV-A and UV-B rays and that fit children’s active lifestyles. Think function instead of fashion when buying sunglasses. Look at the amount of UV protection, lens quality and durability to guarantee that you buy the right sunglasses for your child.

HIRING A PERSONAL TRAINER

Working with the right personal trainer can really help you reach your goals. Our fitness experts recommend you consider these important criteria when hiring a personal trainer: Is he or she certified by a reputable organization such as the American College of Sports Medicine, American Council on Exercise or National Strength and Conditioning Association? Do they have an academic background in health or exercise science? Have you heard positive comments from other clients? Are their fees reasonable? Can they meet your schedule?
Does their personality click with yours?

SOY SAUCE

Did you know that low-sodium soy sauce might still contain more than 500 milligrams of sodium per tablespoon? That's one-third of the recommended daily intake for many people. Remember—a reduced-sodium food, while often better than the original, is not always a low-sodium food.

POSITIVE IMAGERY FOR ATHLETIC SUCCESS

What are you thinking about before shooting a basketball or putting a golf ball? Research suggests a good way to improve success in these athletic tasks is through positive imagery. Instead of thinking, "don't miss," visualize success.  Imagine yourself performing perfectly and confidently while incorporating all your senses (see, feel, hear, smell, and taste). Positive visualization is a skill and takes practice in order to be perfected.

BENEFITS OF QUITTING SMOKING

According to the National Cancer Institute, the health benefits of quitting smoking begin immediately—carbon monoxide levels in the blood begin to normalize and heart rate and blood pressure begin to return to normal. After a few days, smell and taste senses are improved.
After just a few months, lung function and breathing get better—and the risk of heart attack begins to fall.

DO SWEAT THE SMALL STUFF!

Sweating the small stuff may not be good advice when dealing with daily stresses, but experts say it may be the most effective approach when it comes to weight control. Try setting small, specific goals such as substituting every other soda with a glass of water or committing to a one-mile walk three times per week after dinner.
Procrastination also gets in the way of forming healthier habits, so start today! For more useful tips, go to www.smallstep.gov.

TELEVISION AND MUSIC DURING EXERCISE

Do you regularly watch TV while on the treadmill, bike, stair climber or elliptical? Consider mixing things up on occasion by listening to music instead. According to our fitness experts, music you enjoy can pump up the intensity of a workout. Finding several strategies that work for you is often helpful in bringing enjoyment as well as results from your workouts for many years!

EXOTIC VEGGIES

Improve the variety of your diet—try some exotic produce. Nopales or cactus pads are often used in Mexican or Southwest dishes. Jicama (Mexican yam bean or Mexican potato) can be used raw in salads and tastes similar to a pear or apple. Chayote can be used like squash.
Cassava is often boiled and can be used like a potato. Have fun experimenting with veggies you have never tried. Doing so may expand your food choices.

DROWSY AT THE WHEEL?

According to a recent survey by the National Sleep Foundation, 60 percent of survey participants reported that they had driven while feeling drowsy and 37 percent admitted to falling asleep at the wheel during the past year. Take charge. If you have trouble falling asleep at night or if you are still drowsy after a full night’s sleep, don't just hope it will get better, consult with your doctor. Driving drowsy is dangerous for everyone.

MODIFY YOUR FAST FOOD

As a food consumer, don’t be afraid to ask for special requests when you eat out. Even fast-food restaurants often allow you to modify standard items for free or a small fee. For example, consider ordering a modified bean and cheese burrito. Ask them to hold the cheese and add extra chopped tomatoes, onions and shredded lettuce. The result—a high fiber, lower-fat version of a fast-food classic.

BEST DEFENSE AGAINSTS BUG BITES

According to the Centers for Disease Control and Prevention (CDC), the best defense against bug bites is to use insect repellent containing a U.S. Environmental Protection Agency-registered active ingredient for use on skin or clothing. CDC recommends DEET, picaridin or oil of lemon eucalyptus against mosquitoes and repellents with 20 percent or more DEET against ticks. Always follow the directions on the package.
Wear long sleeves and pants when possible.

PETS AND HEATSTROKE

Did you know that pets can suffer from heatstroke?  Contact your veterinarian immediately if you notice that your pet is displaying any of these symptoms after being in the summer heat:  excessive panting, staring, anxious expression, refusal to obey commands, warm and dry skin, high fever, rapid heartbeat, vomiting, or collapse. If you suspect heatstroke, stay calm and act quickly by applying towels soaked in cool water to hairless areas of the body to help bring your pet to a more stable state.

CHOOSE TENNIS SHOES THAT SERVE UP PROTECTION

Take good care of your feet. If you play tennis, wear shoes that are made for the sport. Avoid wearing running shoes, which don’t provide the lateral support you need. Tennis shoes have padded toe boxes, which help prevent toe injuries. They also have minimal traction to allow for side-to-side sliding.

HEART ATTACK? TAKE ACTION!

on't try to "tough out" what might be a heart attack by telling yourself that the symptoms will pass. Call 911 immediately! Every minute matters. Some heart attacks are sudden and intense but most start slowly, with mild pain or discomfort. Some of the most common signs include chest discomfort (pressure, squeezing, fullness or pain); pain or discomfort in one or both arms, the back, neck, jaw or stomach; shortness of breath; nausea; sweating; or light headedness.

WEIGHT LOSS RESOURCE

Do you have questions about weight management? One Website to consider for science-based information is the National Institute of Health’s
(NIH) Weight-control Information Network at http://win.niddk.nih.gov.
This is a good site for information about physical activity and nutrition as it relates to obesity and weight management.

DON'T REWARD YOURSELF FOR CALORIES BURNED

Many times people overestimate the calories they burn with exercise, and they may reward themselves by eating more. If you run for an hour and then go out for a large high-calorie coffee drink with a large muffin, you probably consumed more calories than you burned. This may not be a problem if you are trying to maintain your current weight, but if your goal is to shed a few pounds, be cautious of feeling “entitled” to eat more because of your exercise. You could sabotage your efforts.

FIVE BLOCKS TO BETTER HEALTH

There are 336 30-minute blocks of time in one week. The American Heart Association recommends that you commit five or more "blocks" to exercise.  Don’t have a full 30 minutes?  Divide your time into two or three segments of 10-15 minutes per day and you will still receive the healthy benefits of exercise.

BEST EXERCISES FOR BUILDING TEENAGE BONES

Exercise is crucial for building strong bones. Weight-bearing activity determines bone strength, shape and mass. For children and teenagers, some of the best weight-bearing activities include team sports (e.g., basketball, volleyball, soccer and softball). Studies show the absence of physical activity, especially for long periods, results in a loss of bone mass. Making sure children and teenagers get enough calcium (1300 mg per day for ages 9 to 18), preferably through calcium-rich foods, is also essential to bone development and overall health.

HOW MUCH FRUIT?

How much fruit should you eat? Depending on your calorie needs, current government recommendations suggest eating between 1 and 2.5 cups of fruit per day. What counts as a cup? A cup of fruit equals 1 whole piece of most fresh fruits; 1 cup of chopped fresh fruit or fruit packed in water or its own juices; 1 cup of 100 percent fruit juice; or ½ cup of dried fruit.

IMMUNIZATIONS FOR KIDS

The kids will be heading back to school soon. As you check your “back to school” list, be sure your child’s immunizations are up to date. If you are unsure what your school requires, talk with your school nurse. If you have questions or concerns about any immunizations, discuss them with your physician. For more information about immunizations, visit www.cdc.gov/vaccines.

THINKING OF TRYING A MASSAGE?

People use massage to relieve muscle tension, as well as ease stress and anxiety levels. When making an appointment, ask about your therapist’s training and then tell them about any medical conditions you have. During your massage, be sure to speak up if you are feeling pain or if it is uncomfortable.  Then, relax and enjoy some stress-free time.

EXERCISE FOR THE NEW MOM

There are many options for getting back to your exercise program and regaining your energy level and pre-pregnancy shape. Get moving outside by power walking or jogging with the stroller. Check out “mommy and me” exercise classes in your area. Get back in shape at home with one of the many exercise DVDs available. Or find a fitness center with childcare facilities. Always check with your physician before you get back to exercise.

WEIGHT LOSS CONFUSION

Most Americans say they are concerned with their weight and about 77 percent are trying to lose or maintain their weight, according to a recent survey by the International Food Information Council Foundation (IFIC). The IFIC also found that close to half of the respondents overestimated their daily calorie needs. Most experts agree that to successfully lose weight and keep it off, you have to learn how to balance your calories. Eating more calories than you burn will result in weight gain. Visit your company’s wellness Website for an estimation of your caloric needs.

SPORTS IN THE SUN

                         
Does your sport require a lot of time outdoors? Skin cancer is no laughing matter. Stay sun-safe and reduce your cancer risks. Try to schedule your activities before 10 a.m. or after 4 p.m. to avoid strong ultraviolet (UV) rays. If you have to be outside during these hours, stay in shaded areas whenever possible and apply a sunscreen with an SPF (sun protection factor) of at least 15 that provides broad-spectrum (UVA and UVB) protection.

PLAYGROUND SAFETY

The National Safety Council reports that playground injuries send more than 200,000 children each year to hospital emergency rooms. Keep your children and other loved ones safe. Check your backyard and neighborhood playgrounds for safety issues. Key safety needs include smooth-edged equipment, guardrails and at least 12 inches of soft ground surfaces, such as mulch or pea gravel.


Source:  National Safety Council

CHOCOLATE MILK: THE NEW SPORTS DRINK

Serious and recreational athletes alike are returning to a childhood favorite—chocolate milk—in place of more common sports drinks. When pitted against commercial sports recovery drinks, several new studies have found that chocolate milk is the superior beverage when it comes to post-exercise recovery and fluid replacement. Chocolate milk is 90 percent water, so it’s ideal for rehydration. It also has the perfect combination of carbohydrates and protein to refuel a tired athlete’s body, and it’s packed with many other nutrients including calcium and vitamins A and D.

Source: Applied Physiology, Nutrition, and Metabolism

MAY IS NATIONAL BIKE MONTH

May is a great month to tuneup your bike (or consider investing in
one) and get outside for a ride on the road or a trail. Cycling is an excellent aerobic exercise that can be enjoyed by the entire family.
Have you ever considered bicycling to work?  This year, Bike-to-Work Week is May 16-20. Biking reduces your carbon footprint (your impact on the environment) and traffic congestion; it also helps you burn calories and save money.  To learn about bike safety, go to www.bikeed.org.


Source:  League of American Bicyclists

UNDERSTANDING HYPOGLYCEMIA

Hypoglycemia or low blood sugar occurs when a person's blood sugar becomes too low¯generally below 70 mg/dl. Common symptoms include:
shaking, sweating, weakness, headaches and a rapid heart rate. It is most common in diabetics taking medicine to lower their blood sugar; however, anyone may experience these symptoms from time to time because of skipped meals or too much exercise. To prevent these reactions, try to establish regular meal times, consume a high-fiber diet, and eat a balance of carbohydrates, lean proteins and unsaturated fats at each meal. If symptoms persist, consult your doctor.


Source: Joslin Diabetes Center

THE GIFT OF KNOWLEDGE

Of all the gifts a woman can pass on to her daughters, the gift of knowledge about bone health is one of the most important. About 85-90 percent of adult bone mass is acquired by age 18 in girls and by age 20 in boys. Osteoporosis does affect men as well, but about 80 percent of those affected are women. The following steps can help prevent
osteoporosis: get the daily recommended amounts of calcium and vitamin D; engage in regular weight-bearing and muscle-strengthening exercise; avoid smoking and excessive alcohol; and talk to your health care provider about bone health.


Source: National Osteoporosis Foundation

DON'T FORGET THE HELMET SORES

Did you know that bicycle helmet use has been estimated to reduce head injury risk by 85 percent? Always wear a helmet when riding a bike.
Look for one approved by the ANSI (American National Standards
Institute) or the Snell Memorial Foundation to ensure safety and quality. Help your children make it a habit to put on their helmets before getting on their bikes, just like putting on their seatbelts when they get in a car.


Source:  Bike Helmet Safety Institute

STAYING CONNECTED IS BAD FOR SLEEP

Is your computer, smart phone or television keeping you up late most nights?  According to a recent survey conducted by the National Sleep Foundation (NSF), most Americans report using some form of active technology at least a few nights a week within the hour before bed.
Experts say this can make it more difficult to fall asleep, which can contribute to getting less sleep at night and leave you tired the next day.  NSF recommends having a relaxing bedtime routine, which means turning down the lights, winding down and turning off the technology.

FRUIT SMOOTHIES: GOOD OR BAD?

Fruit smoothies are tasty and can be filled with plenty of good nutrition. But, before you order one, check out the nutrition facts.
They can be loaded with calories. Smoothies that are promoted for their “muscle-building” qualities can have up to 900 calories for a 20-ounce drink! Hint: Smoothie nutrition facts are often provided per ounce. If your smoothie is 20 ounces, and each ounce has 30 to 35 calories, your smoothie just cost you 600 to 700 calories. Low-fat or nonfat ingredients and low- or no-sugar ingredients can help reduce a fruit smoothie's calorie count.

PASTA: THE RAW NUMBERS

Did you ever wonder how much dry pasta it takes to produce a certain amount of cooked pasta? Generally, 2 ounces of dried spaghetti makes about one cup of cooked spaghetti. A half-cup of dried elbow pasta makes about one cup of cooked elbow pasta. Three ounces of fresh pasta makes about one cup of cooked pasta. And remember to consider portion size. One serving of cooked pasta is about a half-cup, the size of half a baseball.

MUSIC AND RELAXATION LINKED

Research reported in HEART, a British medical publication, shows that calming music causes the heart rate and breathing to slow. This often brings increased relaxation. Slower breathing also relates to lower blood pressure. The next time you need to relax, consider listening to some slow music and see if you notice your breathing and heart rate decrease.


Source:  HEART

BOOST FITNESS WITH INTERVAL TRAINING

Interval training can be an effective way to boost your fitness level and burn more calories. Try one-minute intervals of more intense exercise mixed into your regular aerobic exercise sessions. For example, walk at a moderate intensity for five minutes, and then do one minute at a faster pace. Repeat the cycle several times. Make sure to include a proper warm up and cool down and check with your doctor before increasing your exercise.

UNDERSTANDING CELIAC DISEASE

Celiac disease is a common genetic auto-immune disease. At this time, the only known treatment for celiac disease is strict adherence to a gluten-free diet for life. Gluten is the protein found in wheat, barley and rye. Signs and symptoms of the disease classically include diarrhea, iron-deficiency anemia and lactose intolerance (the inability to digest milk and other dairy products).  Symptoms can also include abdominal pain, “irritable bowel,” and osteoporosis.  Talk to your doctor if you have symptoms of celiac disease. For more information visit: http://americanceliac.org/resources.htm.


Source: American Celiac Disease Alliance

NATIONAL EMPLOYEE HEALTH & FITNESS MONTH

May is National Employee Health & Fitness Month, so use this opportunity to take advantage of any wellness offerings that your company provides this month.  Research shows worksite wellness activities benefit not only the individual employee but the company as well. It’s a win-win for everyone; employees improve their health and the company benefits from a more engaged workforce. Since many of us spend the majority of our waking hours at work, it makes sense to incorporate health and fitness into our work cultures.


Source:  National Association for Health & Fitness

MELANOMA MONDAY

The American Academy of Dermatology has designated the first Monday of May as “Melanoma Monday.”  Melanoma is a potentially fatal form of skin cancer that has a high cure rate if detected early. Examining your own skin regularly can help ensure that skin cancer is diagnosed in its most treatable stage. For skin cancer screening resources and to learn about proper skin self-exam techniques visit:
www.melanomamonday.org.

HEALTHY EATING CAN BE SIMPLE

According to food author Michael Pollan, you can sum up healthy eating in seven words: “Eat food. Not too much. Mostly plants.” While it may sound silly or too simplistic to some, this is great advice.
According to our registered dietitian, “eat food” means a balanced diet of whole foods¯fruits, vegetables, whole grains, fish and lean meats—rather than processed foods. “Not too much” means stop before you are full. “Mostly plants” means that most of your plate should be filled with fruits, vegetables, whole grains and legumes. Only about one-third of your meal should be comprised of animal protein.


Source: In Defense of Food

TRY QUINOA!

Tired of that same old rice pilaf? Expand your horizons; experiment with quinoa (pronounced ‘kin,wa). Cooked quinoa has a light, fluffy texture. It makes an excellent alternative to rice in hot or cold side dishes and entrées. It is also a nutrition powerhouse. One half-cup of cooked quinoa provides a significant amount of several key nutrients including protein, folate, iron, magnesium and zinc.

ARTHRITIS-FRIENDLY GOLF TIPS

Playing golf with arthritis can be a challenge. A few changes to your golf equipment can go a long way in keeping you in the game. The Arthritis Foundation offers the following tips: Use clubs with lightweight graphite shafts and perimeter-weighted heads to help absorb shock; use a lower compression golf ball with more “give” to the ball; wear gloves on both hands to provide extra grip; and build up the grip size on your clubs with athletic tape or a custom grip to reduce stress and pain on your finger joints. Consult a physical or occupational therapist for additional recommendations.

HIGH FIBER DEFINED

The Food and Drug Administration defines “high fiber” as one serving of a food that has at least 5 grams of dietary fiber. The recommendation is that we eat about 25 grams of dietary fiber per day.
The average American only eats between 10 and 15 grams per day. Make sure your diet is rich in high-fiber cereals, whole-grain crackers and breads, and beans, vegetables and fruit. Eating these foods boosts fiber intake and appears to aid with weight management and in lowering cholesterol, blood pressure, blood sugars and some cancer risks.

BROWN BAG YOUR LUNCH

Fix a big salad in the morning with a handful of nuts sprinkled on top, stash your favorite light dressing at work, and you have an instant low-budget, nutritious lunch. Low-fat yogurt and low-fat popcorn are easy guilt-free snacks. Just think of all the cash and calories you'll save by packing your own lunch and snacks instead of ordering in or going out.

PMS RELIEF

Up to 85 percent of women experience at least one symptom of premenstrual syndrome (PMS) every month. Although PMS cannot be cured, there are many lifestyle choices that can help reduce your symptoms and improve your quality of life. Start by keeping a diary to track your symptoms each month.  If you are overweight, try to lose some weight. Excess body weight has been shown to increase symptoms. Many women also benefit from boosting their calcium intake and reducing caffeine, refined sugar and sodium. Getting regular exercise can also help with mood-related symptoms.

FEELING SLUGGISH?

Although you can usually do a good cardio workout, sometimes you are just too tired. Most of us have experienced this. If you are struggling through a workout, try working at a lower speed or with a smaller incline for a five-minute period in the middle of your regular workout. This little break may help your workout feel less tiring, and still help your heart and blood vessels stay healthy.

TELEVISION AND EXERCISE

Did you know that by age 65, the average adult has spent the equivalent of nine years watching television?  Make your TV time work for you. Combine it with physical activity or stretching. Ideas include floor exercises (push-ups, sit-ups, etc.), stationary cycling or treadmill walking, working with hand weights, resistance bands or balls, or performing a series of upper- and lower-body stretches.

BUDDY UP FOR BETTER STRETCHING

When done properly, working with a partner can be a great way to stretch your muscles. A partner can often help you get a more complete stretch than you can get on your own.  A disadvantage is that the partner does not feel what you feel. To reduce the risk of injury, make sure that your partner stretches your muscles at a slow, steady pace and that you communicate with him or her. Stop immediately if you feel significant strain or pain.

IRRITABLE BOWEL SYNDROME

You might be surprised to know that irritable bowel syndrome (IBS) affects about 1 out of 10 people in the United States. The exact cause is not known.  Abdominal pain or discomfort is the key symptom of IBS. For persons with IBS, it is important to be aware of what factors “trigger” symptoms. For many, symptoms can be exacerbated or triggered by stress. IBS can often be managed with changes to a healthier lifestyle, or dietary changes such as modifying the consumption of “trigger” foods. Talk to your doctor if you have IBS symptoms.

EARLY CHILDHOOD OBESITY

Researchers from the National Institutes of Health measured children's height and weight at ages 2, 3, 4.5, 9, 11, and 12 years. They found that children who were overweight at least once from ages 2 - 4.5, were five times more likely to be overweight at age 12, than those who were not overweight at ages 2 - 4.5. Starting good habits early in life can help prevent childhood obesity.

WHOLE GRAINS: MORE THAN FIBER

The benefits from eating whole-grain foods go way beyond dietary fiber alone. Whole-grain foods, like whole-wheat bread, oatmeal and brown rice, are also rich in B vitamins, vitamin E, iron and antioxidants.
Most importantly, a diet rich in whole-grain foods has been linked to reducing the risk of diabetes and coronary heart disease, and helping with weight maintenance. According to the 2010 Dietary Guidelines for Americans, we should aim to eat at least half of our grains as whole grains.

ECONOMY, STRESS AND YOUR HEALTH – PART 1

As we recover from the Great Recession, money, work and the state of the economy continue to be the top sources of stress for most Americans, according to the American Psychological Association’s 2010 Stress in America survey. High levels of stress can lead to inflammation, contributing to increased risk for stroke, arthritis, type 2 diabetes and other health issues. During these economic times, it is important to find ways to manage your stress. Tune in tomorrow for tips to help you deal with stress.

PRE-EXERCISE EATING

Eating an easy-to-digest high-carbohydrate breakfast two to four hours before morning exercise is recommended because it will help restock liver glycogen stores after an overnight fast. Use these guidelines to design your meal or snack: enough fluid to keep you hydrated, low in fat and fiber, high in carbohydrates, and moderate in protein. Select foods familiar to you. However, eating prior to exercise does not work for everyone; be sure to do what works best for you.

BREAST CANCER AND WEIGHT CONTROL

Research has found that women who steadily gain weight through adulthood increase their risk for breast cancer after menopause.
Minimize your risk. Choose healthful foods, participate in regular exercise and maintain a healthy weight into your golden years.

LOW-FAT BROWNIES

Bake sale coming up? Consider modifying your traditional brownie mix recipe a bit.  To make it a healthier dessert, omit the oil, double the water, use two egg whites in place of each egg, and add 1 teaspoon of vanilla extract. Your brownies will remain moist and chewy, you'll save about 15 grams of fat per tablespoon of oil omitted, and you’ll reduce the cholesterol by removing the egg yolks. Enjoy, but don't forget, reduced fat doesn’t mean calorie free; portion size still matters.

EXERCISE FOR GOOD HEALTH

Current guidelines say that, for health benefits, we should aim for a minimum of 150 minutes of moderate activity or 75 minutes of vigorous activity each week. You can also combine moderate and vigorous activities. If this is too much for you right now, consider starting with shorter bouts, such as 10 minutes and work your way up. Do a little more each time. Once you feel comfortable, do it more often.
Every little bit can make a difference in your health!

FRISBEE FOR FITNESS

Have you ever sent a Frisbee, one of those big flying plastic discs, arching through the sky? If not, give it a try!  Frisbee is a great form of exercise. It is also a social activity that can be played by two people or by 20.  It can be done anywhere (beach, park, back yard, indoor gym), and is easy to learn.  Young and old alike can enjoy this simple and inexpensive activity.  The cost of a Frisbee is usually $5 to $15.

AIM FOR BALANCE WHEN EATING OUT

Do you find it a challenge to eat healthfully when dining out? For many of us, it’s a chance to indulge ourselves a bit. But, you can enjoy a meal in almost any restaurant and still keep healthful eating in mind. Start by going easy on the pre-meal snacks, like heavy appetizers, bread dipped in olive oil and chips. Order salad dressings on the side and for your main course, look for menu items that are baked, broiled, grilled, roasted or steamed. Consider sharing an entrée with a friend or family member. This can also be good for your budget.

IT'S NATIONAL DONATE LIFE MONTH

Did you know that one organ donor can save up to eight lives?
Currently more than 86 million people in the United States have signed up to be a donor. Consider joining them to help reach the goal of 100 million designated donors. Become an organ, tissue or marrow donor and give the extraordinary gift of life. To learn more, visit www.organdonor.gov.

WHAT'S THE STORY WITH SUGAR?

Is high fructose corn syrup (HFCS) more likely than other sugars to cause weight gain? No, says a panel of experts who reviewed all of the evidence around obesity and the increased use of HFCS.  All added sugars, not just HFCS, are contributing to our obesity problem; it’s a matter of overconsumption. Americans simply consume too many foods like soda, energy drinks, sports drinks, desserts and sugar-sweetened drinks, which make up about 60 percent of our added sugar intake.

LOWER-FAT BAKING

Are you looking for a way to lower the fat in baked goods while retaining the moist texture, touch and taste? Try pureed fruit.
Experiment by replacing part of the fat in baked goods recipes with pureed prunes, pears, figs, peaches and applesauce. All will provide flavor and moisture with fewer calories, and little or no added fat.

NATURAL CIGARETTES?

Some smokers believe that kreteks, also called clove cigarettes, are healthier than those made solely from tobacco. Clove cigarettes contain a mixture of cloves and tobacco, but studies indicate that they generate even more nicotine, tar and carbon monoxide than regular cigarettes. Smoking kreteks can lead to health conditions such as bronchitis, pneumonia and respiratory infection. Clove cigarettes are not a safer alternative to conventional cigarettes.

ASK A DIETITIAN ABOUT CANCER PREVENTION

If you have a question about nutrition and cancer prevention or prevention of cancer recurrence in survivors, the American Institute for Cancer Research Nutrition Hotline can connect you to a registered dietitian by e-mail or phone. Dietitians can also answer general questions dealing with nutrition problems experienced during cancer treatment, such as loss of appetite, nausea or constipation, but cannot offer advice on cancer treatment. The Nutrition Hotline
(1-800-843-8114) is available 9 a.m. to 5 p.m. EST, Monday-Friday.
Visit the Website (www.aicr.org) to submit a question online and read answers to popular hotline questions.

A MEETING TO KEEP

Have you ever considered a regularly scheduled meeting with yourself?
A quiet hour each week can help clear your mind, so that you continue to deliver your best at work and at home. Consider using this time to reflect on your goals, recent achievements or even areas of conflict.
This can help you ensure that you have a healthy balance, which is critical for overall good health.

WASHING FRUITS FOR SAFETY

Most of us don't eat the skin on melons, kiwi and many other fruits.
But, our registered dietitian recommends washing them anyway. Bacteria and chemicals on the outside may contaminate the fruit as it is sliced. For more information on keeping your food safe to eat, visit www.foodsafety.gov.

GETTING A BETTER NIGHT'S SLEEP

If you are one of the millions of Americans with sleep problems, you are not alone. Lack of sleep can have a negative effect on your ability to maintain healthy habits and on your relationships at home and at work. One way to take control of your sleep habits is to keep a sleep diary. This diary may help you unlock common reasons for sleeplessness such as diet, an inconsistent sleep schedule or feeling anxious about upcoming personal or work-related events. If you consistently have trouble falling or staying asleep, see your doctor.

MEDITATION CAN LOWER BLOOD PRESSURE

Studies show that a particular type of meditation—Transcendental Meditation (TM)—can lower blood pressure. TM involves the repetition of a word or phrase, known as a mantra, for about 20 minutes while seated in a comfortable position with the eyes closed. Learning TM is not difficult, but it is best to have a qualified instructor teach you. There are many forms of meditation, but this technique has been the most widely studied form and the benefits can extend far beyond lowering blood pressure. Other benefits include:  improved sleep, less tension and stress, sharper memory, more self-confidence and inner calm.

INCREASE YOUR MILES NOT POUNDS

Are you a frequent business traveler? If so, it can be a challenge to stick with a healthful eating plan when you’re tempted with large portions, delicious desserts and enticing menus. Consider the following tips when traveling: pack a snack such as dried fruit, pretzels or almonds; air travel can be dehydrating so drink plenty of water; fit exercise into your daily travel schedule; go easy on the alcohol, if you drink; skip dessert and look for more healthful options when dining out.

UPDATE ON OMEGA-6 FATTY ACIDS

Perhaps you’ve read our tips about the benefits of omega-3 fatty acids. But what about omega-6 fatty acids—another type of polyunsaturated fat? Omega-6 fats have reclaimed their significance in a healthy diet, following some talk in the science community a few years ago that they were bad for your heart. The American Heart Association confirms this is not true. Omega-6 fat, found in a variety of vegetable oils, nuts and seeds, is in fact heart healthy. The good news is that most people get enough omega-6 fat in their diet.

SPRING CLEANING BURNS CALORIES

Goodbye winter, spring is officially here--music to the ears of many who endured a harsh winter!  And although cold weather may still be lingering where you live, it’s a good time to start planning your spring cleaning. The benefit—besides a cleaner and more organized house, of course—is a calorie burn comparable to walking 3 miles per hour. Even the American Heart Association counts housecleaning as moderate exercise. But, you need to get in there and really clean—no feather duster allowed. While a bout or two of spring cleaning doesn’t replace structured exercise, it’s a great way to be active.

KEEP YOUR FEET HEALTHY

Foot problems can result from poorly fitted shoes. A few buying tips:
try shopping for shoes later in the day, as feet tend to swell most during this time. Strive for at least a finger’s width between the longest toe and the end of the shoe. Wear the type of socks or stockings that will be worn with the shoes. And finally, consider having both feet measured. Feet can vary in size.

BAGEL PORTION SIZE

Our registered dietitian reminds us that when it comes to calories, size is critical. For example, a 3-ounce bagel, without the spread, contains roughly 190 calories while a 4.5-ounce bakery-type bagel contains closer to 350 calories. While there are no forbidden foods, it is important to know how to balance your calories. Portion control is key when it comes to weight management.

Heartburn

Heartburn occurs when acidic stomach juices pass upward, into the esophagus. To avoid or ease heartburn: avoid late-night eating; eat small, frequent meals; and drink liquids one hour before or after meals versus with meals. Limit caffeine and coffee (both decaf and regular), alcohol, peppermint, spearmint and chocolate. Refrain from lying down soon after eating and elevate the head of your bed four to six inches.

FRESH-WATER FISH SAFETY

Fish are an important part of a healthy diet.  But, if you enjoy eating locally caught fish, it is important to know that fish from local streams and lakes might carry contaminants that cooking does not eliminate, such as mercury and PCBs (polychlorinated biphenyls). The Environmental Protection Agency recommends checking with your local health department for any advisories and safe-eating guidelines before eating fish caught in your area. This is especially important if you are pregnant or breastfeeding.

AVOID PROLONGED SITTING - 03/15/11

Does your job require you to sit for long periods of time? This can be hard on your back. Take frequent breaks, at least every 60-90 minutes, to stand up, walk around and stretch. Even a brief change of position can protect your back and make you feel refreshed and more productive.