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