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.