|
|
Summer Smorgasbord
Chino Walks Tip: July 28-August 3
The Healthiest Time To Toss It
The ritual of deep cleaning does not just clear the cobwebs from your ceilings, it is essential for great health too. Knowing when to pitch everything from pillows to your smoke alarm helps you and your family sleep better, stay safer, heal faster, and more. Reduce Allergies: Replace Pillows Every Year
Hair and body oils will have soaked into a pillow's fabric and stuffing after a year of nightly use, making it a breeding ground for odor causing bacteria and allergy triggering dust mites. Using protectors can double the life of your pillows.
Get Deeper Sleep: Toss Your Mattress After Five to Ten Years
A good mattress lasts nine to ten years, according to the National Sleep Foundation, but consider replacing yours every five to seven years if you do not sleep well. A study at Oklahoma State University found that most people who switched to new bedding after five years sleep significantly better and have less back pain.
Be Alert To Danger: Change Smoke Alarms After 10 years
After a decade of continual vigilance, a unit’s sensors become less sensitive putting you at greater risk from smoke or fire should a blaze erupt. Test smoke alarms monthly and replace batteries with new ones every year. To safeguard your family, install alarms on every level of your home, in bedrooms, and outside all sleeping areas. Scary statistic: One fifth of U.S. homes have smoke alarms that do not work.
Keep Blazes At Bay: Toss Fire Extinguishers Every 10 Years
Portable extinguishers may lose pressure over time and become ineffective whether or not they have been triggered. If your extinguisher is rechargeable, have it serviced every six years or when the pressure is low. (Look for service companies in the Yellow Pages under fire extinguishers.)
Protect Against Food Borne Bacteria: Hold On to Cutting Boards Indefinitely
How you sanitize the board and not its age is what kills bugs such as E. coli and Salmonella. The decision to replace one is ultimately based on when you think it looks too beat up. Even a board with deep cracks or grooves is safe if it is sanitized after each use. Wash the board with detergent and hot water; then rinse and flood with a solution of one part full strength white vinegar to four parts water and let it sit for five minutes. Rinse with clean water, pat with a clean towel, and air dry.
Safeguard Oral Health: Replace Your Toothbrush Every Three to Four Months
The American Dental Association recommends a three to four month rotation because frayed and worn bristles do not clean as well leaving teeth more vulnerable to decay.
|
|
Summer Smorgasbord
Chino Walks Tip: July 21-July 27
Five Major Eating Mistakes
1. We Cannot Tell the Good Fats From the Bad Ones.
"Most people still do not get that some fats are actually good for you," says Alice Lichtenstein. "You want to avoid saturated and trans fats, but you need more monounsaturated and polyunsaturated fats. Good sources are fish, nuts, avocados, and soybean and canola oils." Smarter: Fit in good fats. "If you keep track of total calories, you do not have to worry about how much fat you eat, just what kind," explains Dr. Lichtenstein. 2. We Supersize to Save Money. "People think that supersizing a restaurant meal is a money saver, but it is not a health bargain if it has way too many calories," says Karen Weber Cullen, DPH, RD. Smarter: Judge with your palm, not your purse. A serving size is about what fits into the palm of your hand, larger for men than women, smaller for children. For most meals, pick one protein, one starch, one veggie, and one fruit based on the serving that will fit into your palm. 3. We Think Anything Liquid Has No Calories. Sugared drinks balloon your calorie intake and squeeze out more nutritious foods. Smarter: Try a cup of tea. Available in many varieties, the calorie-free brew promotes heart health, staves off several types of cancer, strengthens bones and teeth, and protects the skin. 4. We Do Not Know How "Hungry" Really Feels. "If you do not know when you are hungry, you do not know when you are full, so you will not know when to stop eating," says Elisabetta Politi, RD. Smarter: Tune in with mindful eating. Before you eat, relax, and rate your hunger from 1 (hungriest) to 7 (fullest). Eat slowly, pausing often to rate how your hunger changes. When finished, rate yourself one more time. Try to stay between 2½ and 5½; not too ravenous when you start and not completely full when you stop. 5. We Have a Microwave Addiction. Many of us come home from work and pop a frozen entrée into the microwave. "Eating too many heavily processed foods can leave you short on fiber and antioxidants," explains Jo Ann Hattner, RD. Smarter: Complement a frozen entrée with a green salad, a 100 percent whole wheat roll, and fruit for dessert. Stock up on the freshest fruit for maximum flavor. |
|
Summer Smorgasbord
Chino Walks Tip: July 14–July 20
Summer Barbeque Tips
Summertime means spending time with family and friends and time to enjoy delicious foods. The American Heart Association wants you to keep these important tips in mind to help you grill “fat-sensibly” through the summer season.
Meat, Poultry, and Fish
Side Dishes, Drinks, and Desserts
Oils, Dressings, Seasonings and More
|
|
Summer School
Chino Walks Tip: June 30 – July 6
Soothing Sunburns With Home Remedies
After spending a long day relaxing outside, the last thing you want to have is a sunburn. A sunburn is caused by ultraviolet (UV) rays from the sun hitting exposed skin and causing mild burns (rarely will the sun cause severe burning, but should it do that, go see a doctor immediately). Fortunately, there are several ways to treat sunburn in the comfort of your own home.
Compresses
Many times, sunburn is limited to the part of your skin that was exposed. Since this area can be small, a cold compress can be used to soothe and help heal the burn. The most basic compress you can use is a simple ice pack. Just wrap a damp cloth around some ice and gently apply it to the burn. Another option is to mix skim milk with water and add ice cubes, as milk protein is soothing and works great in a compress. You can also use oatmeal water in your compress because oatmeal also soothes and heals the skin. If the skin is itchy, you may want to try mixing some aluminum acetate (which can be found in a pharmacy) with water and compress with that. The acetate will keep the skin moist and reduce itching.
Soaking
For larger burns (such as full body burns one would get from sunbathing), you may need to soak your entire body in a tub for some relief. There are various things you can soak with to help the healing process. One of these is vinegar. Just mix one cup of white vinegar in a tub of cool water. You can also use Aveeno powder, which is made from oatmeal, in your tub. Finally, pour some baking powder into a tub of tepid water and soak for 15 minutes. Do not towel off so you can let this mixture air dry on your skin.
Moisturizing
It is extremely important that you moisturize your skin after a burn. You should moisturize immediately after using a compress or soaking in a tub as those actions, while making the skin feel better, will ultimately dry out the area. For the best results, moisturize with hydrocortisone or aloe; both of these have healing properties which help repair the skin.
Body
One of the best ways to combat a burn is to take care of your body. After you are burned, make sure to drink plenty of water to keep your skin hydrated. Also make sure you are eating a balanced diet as vitamins and nutrients in food will help the skin regenerate. Finally, sleep is the best remedy for healing a burn so make sure you get a good night's sleep after a sunburn.
Source: Read the complete article by Daniel Zisko at http://www.livestrong.com/article/17170-home-remedy-soothe-sunburns/
|
|
Summer School
Chino Walks Tip: June 23 – June 29
Drinking Water to Maintain Good Health
Why You Need To Drink Water
Your body is estimated to be about 60 to 70 percent water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.
Signs Of Dehydration
You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary.
Symptoms of mild dehydration include: chronic pains in joints and muscles, lower back pain, headaches, and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Thirst is an obvious sign of dehydration, and in fact, you need water long before you feel thirsty.
How Much Water Do You Need To Drink?
A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water that you need to drink each day. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise, you should drink another eight ounce glass of water for every 20 minutes that you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up.
Twenty percent of your water need will come from the foods you eat. The rest of your water should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink soda, you may take in more calories than you need. Sports drinks contain electrolytes and may be beneficial, just look out for unnecessary added sugar and calories. Juices are good in moderation since they have vitamins and nutrients.
Drink Enough Water
It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon, lime, orange, or a strawberry for a touch of flavor.
Source: Read the entire article by Shereen Jegtvig at http://nutrition.about.com/od/hydrationwater/a/waterarticle.htm
|
|
Summer School
Chino Walks Tip: June 16 - June 22
Physical Hunger vs. Cravings
Everyone can list some signs of genuine physical hunger, including a rumbling stomach, irritability, headache, dizziness, and difficulty concentrating. Our bodies are begging us to give them food (and liquids) and yet we sometimes ignore the clues.
Physical hunger is definitely not something you want to ignore because, among other things, it could cause your blood sugar to plummet. If you are working on weight loss, going without food for too long could diminish your impulse control. Many times, if you wait until you are ravenous, you will eat unhealthy foods just because they happen to be fast or convenient.
Cravings or psychological hunger do not carry the tell-tale signs above. Cravings can even go away if you suddenly get a call that distracts you or if you find something exciting to do. When you are having a craving, it could be the result of stress, lack of sleep, grief, boredom, or maybe something as straightforward as watching a brownie commercial on your TV screen.
How do you to tell the difference between cravings and hunger if you are not sure? Try the "apple test." Would an apple satisfy your hunger, or must you have the gooey brownie you saw on TV? If your hunger is truly physical, chances are you will go with the apple.
If you suspect your "hunger" is really just a craving, make a list of things that you love to do with your hands or that can keep you engaged and distracted. Activities could include the following:
· Play computer games
· Give yourself a manicure/pedicure
· Knit or sew
· Jump rope
· Read a good book or magazine
· Play with your children
· Walk/play with your pet
· Go outside for a walk/run/jog
· Do a quick clean of the house (wash dishes, do a load of laundry, etc.)
· Listen to music and dance
Next, choose one of these activities and tell yourself that you must continue doing it for 30 minutes before you can satisfy your craving. Thirty minutes later, chances are your cravings will have disappeared.
Source: Read the entire article by Margaret Furtado, M.S., R.D at http://health.yahoo.com/experts/weightloss/9139/physical-hunger-vs-cravings/
|
|
Summer School
Chino Walks Tip: June 9 - June 15
Best Walking Workouts for Weight Loss
The best exercise motivation is seeing and feeling the results. Simply getting active will help the average person look and feel better, but in order to continue losing weight in the long haul, you need to challenge your body with the most effective workouts. Some ways to avoid hitting a plateau in your walking program include: picking up the pace, going a new distance, and integrating strength moves to build muscle, maximize your metabolism, and burn more fat.
Interval Walks
This type of routine involves alternating fast and moderate to easy bouts of walking. Walk for two minutes at a very brisk pace and then recover at a slower pace for one minute. (If you graphed your speed, it would look like a series of peaks and valleys.) This type of pattern helps fat loss, and you will increase your calorie burn by as much as 100 percent during your workout and afterward. It is best to vary the length of these workouts as well as the intervals themselves to keep your body challenged.
Toning Walks
Using an exercise band while walking will help firm your upper body and boost your calorie burn. Building muscle is the best way to stoke your metabolism. Try carrying a light to medium resistance band while you walk and stretching the band overhead and in front of your body for 45 to 60 second intervals.
Long Walks
Endurance training (about an hour at a moderate intensity) has been shown to keep your calorie burn revved for up to 7½ hours after exercising. These will likely be the slowest walks you do in the program.
Recovery Walks
Active recovery is important in any fitness program. During a recovery walk, you should walk as if you are in a bit of a hurry, so that you are slightly breathless, for about 20 minutes. While they do not blast fat like intervals, these tried and true calorie burners have an important place when you are trying to walk off pounds. They are the perfect workout in between vigorous interval days to keep up your calorie burn without risking an injury.
Speed Walks
During these shorter workouts, you will maintain a high intensity for the entire session, striding as if you are late for an important appointment, so you are only able to speak in very brief phrases. This type of training has been shown to specifically attack belly fat better than longer, lower intensity exercise.
|
|
Summer School
Chino Walks Tip: June 2 - June 8
Tips for Better Brown Bag Lunches
· Splurge: If you are brown-bagging to work, you are automatically saving money by not eating out, so make your food more enticing than the local fast-food chain's. Make prosciutto, tomato, and basil sandwiches, or pick up a roasted chicken in the deli and pack a portion for lunch.
· Lunch-Pooling: Form a lunch-pool at work with four other people. On one day of the week, one person makes lunch for all. It is easier to make five of the same lunches at once than to make five different ones every morning. Plus, it adds variety (just make sure you all share the same tastes in food).
· Stop The Sog: If you are using moist vegetables or condiments, bag them separately then add them to a sandwich at lunch. No more soggy bread.
· Condiment Heaven: Explore new condiments on your sandwich. Try sun-dried tomato spread, horseradish, Chinese mustard, spreadable goat cheese, and Caesar salad dressing.
· Do Not Forget Your Lunch: Pack your lunch and then drop your car keys in your lunch bag, you will never get to work without them.
· Pick A Fun Container: What you carry your lunch in can make a difference in how you perceive your food. Presentation of a homemade lunch is just as important as it is when served on a plate.
· Ice Packs: A number of reusable ice packs exist, but you can also freeze little individual juice containers and let them thaw until lunch time.
· Nuked Food: Does your workplace have a microwave oven? If so, a world of great eating awaits you, especially if you plan your leftovers strategically.
· Thermos: Whether for chilled or hot foods, prepare your thermos by filling it with either iced or boiling water beforehand. It will keep your foods at the correct temperature. Your food will not just be more pleasurable to eat, but safer. Remember: keep hot foods hot and cold foods cold to avoid food poisoning.
· Monday Perks: On Sunday, be good to yourself by packing a cloth or decorative paper napkin, pretty paper plate, and colorful plastic tableware. If you do this on Mondays only, they make it even more special. Or get a variety of designer paper products and mix and match during the week.
· Five-A-Day: Remember that vegetables are good for everyone. Focus on fun ways to eat them. Try grilled corn and red and green peppers; black olive, tomato and grated cheese; red onion, oranges and cilantro. Pack some hummus dip, cut veggies with cookie cutters, grate them into a salad, or roll raw veggies in chili powder with lime juice and salt.
Source: Read the entire article by Kate Heyhoe athttp://www.globalgourmet.com/food/egg/egg0996/bagtips.html
|
|
Setting Up for Summer
Chino Walks Tip: May 26 — June 1
Healthy Snacks to Grab & Go
Summertime is the best time to leave the stove cold and enjoy the heat outdoors. All that play time can make a person hungry, so here are some healthy snack ideas.
Nuts
Nuts are one of the best plant sources of protein. They are rich in fiber, antioxidants, potassium, magnesium and zinc. They are high in healthy fats (unsaturated fats) and the fiber and protein makes you feel full longer, which leads to fewer binges and better weight management. A serving size is an ounce and under 200 calories.
Granola Bars
Granola bars are fast fixes when you are on-the-go or just need a bite. These little snacks can be high in sugar and lacking in fiber, depending on which you choose. However even the worst of granola bars are significantly better alternatives to that Snickers bar in the vending machine.
Cereal
Cereal can be a great source of fiber, potassium, and whole grain; however, many of the available options are high in sugar. The lower sugar options make a healthy snack. Look for a few grams of fiber to fill you up and less than 10 grams of sugar.
Rice Cakes Formerly, rice cakes were not a well regarded snack. New flavors make them more appealing, without sacrificing their healthy qualities. The calorie content is surprisingly low (one cake usually comes in under 50 calories, fewer for some flavors).
Fruit Fruit is a natural snack with many benefits. With fruit, you can reduce your risks of stroke, cardiovascular disease, type 2 diabetes, cancer, coronary heart disease, kidney stones, and decrease bone loss. Pack a pear, apple, banana, or bunch of grapes before heading out.
Trail Mix
Making your own trail mix is easy and will give you the option to add some of your favorite ingredients to the mix. A basic recipe can include items like: whole grain cereal, nuts, dried apricots, banana chips, raisins, and pretzels. Create your own concoction and experiment with different items. Add some dark chocolate chips for antioxidant health and to satisfy your sweet tooth.
Source: Read the entire article by Rica Lewis at http://www.examiner.com/x-9566-Milwaukee-Wellness-Examiner~y2009m7d9-Six-healthy-summer-snacks-to-grab--go
|
|
Setting Up for Summer
Chino Walks Tip: May 19 — May 25
ABC’s of Pool Safety
Your swimming pool and spa should be a place of relaxation and not a cause of worry. The ABC’s of pool safety will transform your swimming pool and spa from a danger zone into a place of enjoyment.
A = Adult Supervision
· Assign an adult to supervise children in and around the swimming pool and spa. This is needed whether there is one parent or guardian present or numerous adults present such as during a family event or party.
· Maintain constant eye-to-eye supervision with children in and around the swimming pool and spa.
· Remove children from the swimming pool and spa area for any distraction (a telephone call, use of restroom, etc.)
· Issue the adult supervisor an item such as a whistle or a bracelet to reinforce which adult is in charge of the safety of the children.
· Floaties or other inflatable flotation devices are not life jackets, and should never be substituted for adult supervision.
· Maintain a clear view (no trees, bushes, or other obstacles) from the home to the swimming pool and spa.
· Ensure that any adult responsible for the children know your location address in the event that emergency personnel are needed to be called to the scene.
B = Barriers
· Have a fence enclosure that isolates your swimming pool and spa from the home, play areas, front and side yards, and the neighbor’s yard.
· Make sure all gates in the isolation fence are self-closing and self-latching.
· Multiple layers of barriers isolating the pool and spa from children should be installed. In addition to an isolation fence, one or more of the following safety features can provide the additional protection necessary:
· Approved swimming pool and spa safety cover.
· Approved swimming pool and spa alarm.
· Exit alarms on doors providing access to the swimming pool and spa.
· All chairs, tables, large toys or other objects that would allow a child to climb up to reach the gate latch or enable the child to climb over the isolation fence should be removed or kept inside the fenced area.
C = Classes
· Learn how to perform Cardiopulmonary Resuscitation (CPR).
· Enroll your child in swimming lessons.
Source: Read the entire article by the ABCs of Pool Safety at http://www.abcpoolsafety.org/ABCs_of_Pool_Safety.377.0.html |
|
Setting Up for Summer
Chino Walks Tip: May 12 — May 18
Bizarre Home Cures That Really Work
There are some health staples you should never be without. You can treat or cure a surprising number of minor ailments with these unexpected household objects and foods.
Pencil for Headaches
When you are stressed or anxious, you subconsciously clench your jaw and teeth. This strains the muscle that connects your jaw to your temples and can trigger a tension headache. To relieve the tension, put a pencil between your teeth; but do not bite. This automatically relaxes your jaw muscle, which can prevent the pain.
Olive Oil for Eczema
Soothe flare-ups by applying olive oil directly to the irritated area. Packed with antioxidants that can reduce the inflammation associated with eczema, olive oil is the basis for many moisturizers. When used alone, it lacks chemical irritants you may find in store-bought creams. As a bonus, olive oil’s antioxidants help prevent and repair damage that can lead to wrinkles and brown spots.
Rub one teaspoon per square inch of skin, which creates a seal that prevents skin from drying out. For serious cases, cover oil-slathered skin with plastic wrap overnight to lock moisture in.
Olives or Lemons for Motion Sickness
Motion sickness causes you to produce excess saliva, which can make you nauseated. Compounds in olives called tannins dry out your mouth and can help soothe queasy stomachs. Pop a couple of olives at the first hint of nausea, although sucking on a lemon can also do the trick.
Apple for Whiter Teeth
Crunchy fruits and vegetables act as little toothbrushes when you chew them; they have a natural cleansing action that works on tooth enamel to remove stains. In particular, apples have a gentle malic acid that also helps dissolve stains.
Cloves for Cuts
Sprinkle powdered cloves on a cut to keep it from becoming infected. Clove oil is rich in eugenol, a chemical that is both an antiseptic and pain-killer.
Listerine for Blisters
The classic breath freshener, and powerful antiseptic, can also do a number on blisters. Moisten a cotton ball with Listerine and dab it on your blister three times a day until the area dries out and no longer hurts.
|
|
Setting Up for Summer
Chino Walks Tip: May 5 — May 11
Skin Cancer Prevention
Protection from sun exposure is important all year round. Ultraviolet (UV) rays can reach you on cloudy and hazy days, as well as bright and sunny days. The Center for Disease Control and Prevention recommends easy tips for sun protection.
Sunscreen
The sun's UV rays can damage your skin in as little as 15 minutes. Put on sunscreen before you go outside, even on slightly cloudy or cool days. Do not forget to put a thick layer on all parts of exposed skin. Get help for hard-to-reach places, like your back.
· SPF: Sunscreens are assigned a sun protection factor (SPF) number that rates their effectiveness in blocking UV rays. Higher numbers indicate more protection. You should use a sunscreen with at least SPF 15.
· Reapplication: Sunscreen wears off. Reapply sunscreen if you stay out in the sun for more than two hours, after you swim, or do things that make you sweat.
· Expiration date: Check the sunscreen's expiration date. Sunscreen without an expiration date has a shelf life of no more than three years, but its shelf life is shorter if it has been exposed to high temperatures.
Clothing
Loose-fitting long-sleeved shirts and long pants made from tightly woven fabric offer the best protection from the sun's UV rays. A wet t-shirt offers much less UV protection than a dry one. Darker color clothing may offer more protection than lighter colors. If wearing this type of clothing is not practical, at least try to wear a t-shirt or a beach cover-up. Keep in mind that a typical t-shirt has an SPF rating lower than 15, so use other types of protection as well.
Hats
For the most protection, wear a hat with a brim all the way around that will shade your face, ears, and the back of your neck. A tightly woven fabric, such as canvas, works best to protect your skin from UV rays. Avoid wearing straw hats with holes that let sunlight through.
Sunglasses
Sunglasses protect your eyes from UV rays and reduce the risk of cataracts. They also protect the tender skin around your eyes from sun exposure.
Sunglasses that block both UVA and UVB rays offer the best protection. Most sunglasses sold in the United States, regardless of cost, meet this standard. Wrap-around sunglasses work best because they block UV rays from sneaking in from the side.
|
|
Spring Fixes
Chino Walks Tip: April 28 – May 4
Natural Fixes for Back Pain
If you slump, slouch, or hunch throughout the day, you may join the 80 percent of Americans who will suffer from back pain at some point in their lives. Recent research confirms that what you do every day can trigger soreness or spasms. Whether you are at home or sashaying down the street in high heels, you can save yourself some discomfort by babying your back. Here is how.
Forget the Salute
“Good posture is not standing like a soldier at attention,” says Arthur White, MD. Instead, White recommends standing in a relaxed, balanced manner. And you should check your stance throughout the day, when you are waiting for a latté, or an elevator, and adjust as needed. Put Your Feet First
Foot problems, among others, can sabotage your posture and lead to an aching back. Women are particularly vulnerable; they suffer from four times as many foot ailments as men. And narrow, ill-fitting high heels are enemy number one. Doctors agree that custom-made corrective shoe inserts (orthotics) can improve most of these troubles. There are even “dress” orthotics for your pumps. “Orthotics can tilt the alignment into balance and relieve back stress,” says Robert Shmerling, MD. They can be expensive, though, $250 to $400, and generally are not covered by insurance. But moderation can help, too. Wear those heels for meetings and parties, but for extensive walking, slip on comfortable shoes (heels no higher than 1 ½ inches or 2 inches for wedges).
Walk This Way
Walking with good posture can relieve back pain. When walking, unlock your knees and concentrate on keeping your ribs and pelvis “stacked.” Relax your buttocks and pull your stomach muscles into a “soft hold” (no clenching). Your feet should roll from heel to ball. Think balanced, not rigid, and do not put too much pressure on your heels. Practice four times a day for five minutes until the stance feels natural. Lighten Your Load
Switch shoulders or hips periodically. Breaking this habit is not always that easy. Try resting your purse on your left shoulder on the way to work, then shifting it to your right shoulder on the way home. Also, whatever you are carrying, be sure that you keep it as close to your body as possible. Slump Less, Break More
Rules to sit by: line up head over shoulders and shoulders over hips, rest on your “sitz bones” (the two bones in your rear end), and place feet flat on the floor with legs at a 90-degree angle. Do not just sit there; take breaks every 45 to 60 minutes to prevent strain. Neck rolls, chin tucks, and bending back with your hands on your hips can unkink muscles. Source: Read the entire article by health.com at http://living.health.com/2008/02/21/stand-up-to-back-pain/
|
|
Spring Fixes
Chino Walks Tip: April 21 – April 27
Green Tips for Earth Day and Beyond
It does not have to be Earth Day to think about how you can make an impact (or less of an impact) on our planet. Here are a few tips:
· Lower your thermostat or buy a programmable thermostat.
· Invest in a nice, reusable water bottle. Avoid buying bottled water.
· Use low-flow faucets, showerheads, and toilets in your bathroom.
· Start composting in your back yard.
· Buy produce locally and in season. Find farmers’ markets, family farms, and other sources of sustainably grown food near you. Ask farmers for new recipes to try with your new produce.
· Buy compact fluorescent light bulbs.
· Turn off lights and electronics when you leave the room. Unplug your cell phone charger from the wall when not using it. Turn off energy strips and surge protectors when not in use (especially overnight).
· Recycle your newspapers.
· Ride a bike, walk, jog, or run.
· Go to your local library instead of buying new books.
· Buy products that use recyclable materials whenever possible.
· If you use plastic grocery bags, recycle them for doggie poop bags or for small trashcan liners.
· Bring your own bags to the grocery store. Given a choice between plastic and paper, opt for paper.
· Consider organic cleaning products like vinegar, borax, and baking soda.
· If you have a baby, consider using cloth diapers.
· Landscape with native plants.
· Go paperless. Consider reading your newspaper and magazine subscriptions online. Switch to electronic banking and credit card payment, too.
· Teach kids about the environment.
· Turn your car off if you are going to be idle for more than one minute.
· Do full loads of laundry and set the rinse cycle to “cold.”
· Recycle. If you are not at home, take the extra steps, (literally), to find that recycling can.
· Limit the length of your showers and do not run the water when brushing your teeth. Wash towels after several uses.
· Recycle your technology. Dell, Hewlett Packard, Apple, and IBM, among others, offer recycling programs.
· Find your local watershed and learn how to protect it.
· Go paperless at work. Distribute company information and post company material online.
|
|
Spring Fixes
Chino Walks Tip: April 7 – April 13
Build an Emergency Kit
You may need to survive on your own after an emergency. This means having your own food, water, and other supplies to last for at least three days. Local officials and relief workers will be on the scene after a disaster, but they cannot reach everyone immediately.
Recommended Items to Include in a Basic Emergency Supply
Additional Items to Consider Adding to an Emergency Supply Kit
Source: Read the entire article by Ready America at http://www.ready.gov/america/getakit/
|
|
Spring Fixes
Chino Walks Tip: March 30 - April 6
Healthy Breakfast: Quick, Flexible Options
Breakfast gives you a chance to start each day with a healthy and nutritious meal. Also, it lays the foundation for lifelong health benefits.
Benefits for Adults
When you eat a healthy breakfast, you are more likely to eat more vitamins and minerals, eat less fat and cholesterol, have better concentration and productivity throughout the morning, control your weight, and have lower cholesterol, which may reduce your risk of heart disease. Benefits for Children Breakfast is especially important for children and adolescents. It enables them to concentrate better, have better problem-solving skills, have better hand-eye coordination, be more alert, be more creative, miss fewer days of school, and be more physically active.
The Basics of a Healthy Breakfast Even though you know a healthy breakfast has many benefits, you may not be sure what exactly counts as a healthy breakfast. Here is what forms the core of a healthy breakfast:
Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat; a combination that packs big health benefits and that also can leave you feeling full for hours.
What to Look for in Dry Cereals
Cereal may frequently be your go-to item for breakfast. When choosing a breakfast cereal, try to put a little thought into your decision by reading the nutrition label and ingredient list. Remember that a serving size is typically 3/4 cup to one cup. The key items to look for are:
Source: Read the entire article by the Mayo Clinic staff at http://www.mayoclinic.com/health/food-and-nutrition/NU00197
|
|
March Madness
Chino Walks Tip: March 17 - March 23
Outsmart Restaurant Menus
If you walk into a restaurant with the intention of ordering the grilled chicken salad, but find yourself ordering a bacon cheeseburger, it may not be because your willpower suddenly pulled a disappearing act. It is possible you were duped by menu-design, experts who dream up sneaky ways of enticing you into ordering cheap, not-so-healthy foods that yield big profits. Here are some examples of tactics restaurants use to get you to order unhealthy food.
Trick #1: Pictures That Look Good Enough to Lick
A study found that large, vivid images increase the probability that you will impulsively order that food. Where the photo is placed also matters: the most profitable items get prime real estate, which in the menu world is the upper corners and the center of the page, hot spots where your eyes naturally travel.
Trick #2: Names like "German Black Forest Indulgence"
Pumped-up monikers can boost food sales by up to 27 percent, according to industry research. "Enticing descriptions create a positive emotion about how something will taste," says Sybil Yang, a researcher and menu psychologist. That is why saying something is "hand-battered" or "crispy" can be a home run; it triggers a craving and draws your attention away from the harsh reality that the food is fried.
Trick #3: Listing Healthy Options Next to the Fattening Ones
You would think this would help us eat better, but the opposite is true. A study at Duke University found people are actually more likely to choose a higher-calorie dish when healthy fare is offered right beside it. Study author Gavan Fitzsimons, Ph.D. says "just reading about a salad makes you feel like you have satisfied your nutrition goals and are free to go nuts and indulge."
Trick #4: Lots of Produce in Plain Sight
The presence of veggies, even if they are carb-coated, deep-fried, and cheese-slathered, convinces you that you are making the right food choices. Do not fall for it. "A seemingly healthy addition to a less-than-wholesome dish sounds like a smart compromise," Yang says. But in reality, these "veggie" delights can be worse for you than more notorious diet killers like pizza and hamburgers.
Trick #5: Sampler Platters That Seem So Innocent
Instead of ordering a few appetizers, you get the sampler, thinking you will try just a bit of everything offered. Research from the University of Pennsylvania reveals that when you are given a wide selection, you will eat 10 percent more than you would have if there had been only one option. That is because having more variety makes you feel as if you are not eating as much. In other words, when you are given a couple of mozzarella sticks as opposed to the usual six, you feel entitled to gobble those up and then move on to the chicken wings, the potato skins, the poppers, and so on.
Source: Read the entire article by Jessica Girdwain at http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100252335
|
|
March Madness
Chino Walks Tip: March 10 - March 16
Safety Tips for You, Your Family, and Friends
Medicines
Household Chemicals
Keep Young Children Safe from Poisoning
What to Do If a Poisoning Occurs
Source: Read the entire article by the Center for Disease Control and Prevention at http://www.cdc.gov/NCIPC/factsheets/poisonprevention.htm
|
|
March Madness
Chino Walks Tip: March 3 - March 9
Clutter-Free House
A messy, crowded house is a stress factory. Tackle the problem in small bites by committing to spending just 20 to 30 minutes on de-cluttering each day. Focus on one room, or one part of a room, at a time, so you can see your progress. Here is a four-step strategy.
1. Divide to Conquer In whatever room you are tackling, pull out the contents of drawers, closets, and mysterious boxes. Sort: Relegate every item to one of three piles: keep, store, or remove (give away or toss). 2. Find Spots for Keepers If something does not have a place, it is clutter. Put objects away by following these ground rules: Store Stuff Where You Use It: Toilet paper under the bathroom sink. Tablecloths in the cabinet near the table. Dishes near the dishwasher. Buy Baskets: Put one or two in most rooms to hold small items, storing related things (envelopes, stationery, stamps, pens, etc.) in the same basket. Arrange baskets on a set of shelves to create a storage cabinet that is cheaper than one that has doors. Organize Your Entryway: Near the door, you need a cabinet or set of shelves and baskets where everyone can put gloves and hats, and a bowl for holding keys and change. 3. Find New Homes for Losers You will feel better about getting rid of belongings if you can find good homes for them. Make Some Calls: Perhaps that mid-century modern lamp would look better in your niece's contemporary apartment than in crowded exile in the French country guest room of your house. Be Charitable: Find a local organization that accepts donations of clothing and furniture. To get a tax deduction, bring an itemized list for a staff member to sign. 4. Maintain Order An uncluttered home is like a slimmed-down self; it is the maintenance that is the challenge. To meet it, make other members of the household accountable, too. Have a weekly family de-cluttering meeting. Tack it onto an established family ritual, such as Sunday dinner. After dessert get everyone to sort through his or her stuff, deciding what to keep, store, and toss. Source: Read the entire article by Nancy Stedman at http://health.yahoo.com/relationships-overview/clutter-free-house/prevention--22062.html
|
|
Help Yourself to Health
Chino Walks Tip: February 24 – March 2
Easy Ways to Cut 500 Calories a Day
The most basic way to lose weight is to slash calories. But how many do you really have to cut or burn to see results? It is simple: you can drop a pound a week by trimming 500 calories each day. (Calories are based on a 150-pound woman.) In fact, do a couple of swaps a day and you can drop 10 pounds in five weeks. So try these easy tweaks and get the slim body you want in no time.
Shake Your Groove Thing: Dance for just two hours and torch 500 calories. (A little air guitar will burn a few extra calories too.)
Limit Dinner Guests: Eating with seven or more other guests can make you eat 96 percent more food. Dine with fewer guests to save 500 or more calories. Limit Salad Toppings: A big salad might seem healthy, but all the toppings can make it more calorie-laden than lasagna or Fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (bell peppers, onions, or mushrooms) and using half the dressing. Make Mine a Mini: Check out restaurant menus for small versions of great desserts, so you can dodge calories and still end your meal on a sweet note. Better yet, share the mini dessert with a friend. Get Out Your Knitting Needles: An afternoon of knitting can burn more than 500 calories (at a rate of about 100 an hour). Tap your foot: Fidgeters burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you are on the phone, or tap out a tune with your hands or feet. Go Window Shopping: Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories. Check the Number of Servings in a Dish: The calorie count on the menu for shrimp fried rice may say 350 calories per serving, but what is served may actually contain four servings. Split it with three friends, and save 1,050 calories. Beware of the Healthy-Food Trap: People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35 percent. You are also more likely to order drinks, sides and desserts with up to 131 percent more calories when you have a healthy entrée. Skip caloric sides (a cookie, chips) to save 500-plus calories. Source: Read the entire article by Shaun Chavis at http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100250356&page=1 |
|
Help Yourself to Health
Chino Walks Tip: February 17 - February 23
Quick and Healthy Recipe Substitutions
With these quick and easy ingredient substitutions, cooking heart-healthfully does not have to be a chore. A few easy substitutions will make your meals much healthier.
Use Baby Prunes, Not Butter
Use Mini Chocolate Chips, Not Chocolate Chunks
Use Lean Ground Turkey, Not Ground Beef
Use Applesauce and Buttermilk, Not Butter
To print out a Substitutions Chart for your refrigerator please visit http://www.hearthealthyonline.com/images/PDFs/secure/HHOQuickSubstitutions.pdf
Source: Read the entire article by Mindy Hermann, R.D., and Sara Broek at http://www.hearthealthyonline.com/healthy-recipes/cooking-nutrition-tips/healthy-recipe-substitutions_ss1.html
|
|
Help Yourself to Health
Chino Walks Tip: February 10 – February 16
Signs Your Kitchen Is Making You Fat
The kitchen is the heart of your home, but it might also be at the heart of your unwanted weight. Here are signs that your kitchen is sabotaging your waistline, and simple fixes to get the scale moving in the right direction.
Your Plates Are Platter Size
Most of us make a habit of filling our plates and finishing what is on them. Since the 1970s, dinner plates have grown 25 percent, to 12 inches or more in diameter. Eat off a plate about two inches smaller and you will serve yourself 22 percent fewer calories per meal, which can mean a two-pound weight loss in one month.
Solution: Rethink your place settings. Use your salad plate to hold higher-calorie meats or pasta, and load your dinner plate with veggies. If you plan to buy new plates, the best size is ten inches in diameter. Any smaller and you will go back for seconds.
Your Glasses Are Wide
People serve themselves more soda and juice when using short, wide glasses than they do with tall, skinny ones, according to recent research. We tend to focus on the height of beverages when pouring a portion. Americans drink about 350 calories a day, pouring just two extra ounces of juice every morning and you could gain three pounds in one year. Solution: Use skinny glasses for soda and juice, and fill wider ones with water and other calorie-free quenchers. When it comes to weight loss, what you drink has a greater impact than what you eat. Studies show that you could lose one pound in six months just by cutting out one sugar-sweetened drink serving a day.
You Have a Clear Cookie Jar
Just seeing tempting food makes people feel hungrier. It also causes the release of dopamine, a brain chemical that produces a feel-good sensation and may intensify a particular craving. Solution: Put trigger foods in opaque containers and stash them in an inconvenient spot. When you need a step stool to reach those cookies or have to push past veggies to get to the leftover cake in the fridge, it serves as a speed bump to help you pause and reconsider. You should also create a no-brainer snack bucket. Load an open container with yogurt and cheese sticks, and keep it front and center in the fridge. If you chose a fruit cup instead of potato chips every day, you could be four pounds slimmer in six months.
Source: Read the entire article by Sally Kuzemchak athttp://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100250562
|
|
New Year, New Knowledge
Chino Walks Tip: February 3 – February 9
28 Days to a Healthier Heart
The American Heart Association (AHA) is challenging every American to create a culture of physical activity and health and there is no better time to get started than American Heart Month, says fitness expert David Berger.
Set weekly goals that will help you meet the AHA challenge of becoming more physically active and healthy. By making a commitment to yourself, you can become the version of yourself that you have always wanted. Focus on achieving just one heart-healthy goal per week during American Heart Month. By the month's end you will be much closer to becoming the best “you” that you have always wanted. You can use the following suggestions for setting weekly heart healthy goals: Week 1: Focus on Your "Po-TEN-Tial" Po-TEN-Tial is your Power Of TEN To Increase Active Living. Your goal is to make each one of your days an opportunity for progress by committing to ten minutes of any full-body activity (walking, jogging, skipping, stair climbing, or calisthenics). Make the simple goal of ten minutes of activity as synonymous with your day as brushing your teeth. Week 2: Hold The Cheese One of the easiest ways to slash the artery clogging saturated fats in your diet is to just say “no” to excess cheese. Omit the fatty stuff from your soups, salads, and sandwiches. Order your next pizza with only half the normal portion of cheese; and at home, use grated Parmesan only as needed. Week 3: Pass on the Salt Take the advice of the Surgeon General and cut back and cut out salt in your diet. Make your own soups or buy lower sodium soups and do not add salt to anything. Week 4: LOL (Laugh Out Loud)
The 80 muscles in your face are some of the most under used muscles in the country. Laughing and smiling more often can be a part of your positive revolution. According to Steve Sultanoff, PhD., "Laughter can both change how you feel physically and affect your biochemistry." He says that you cannot experience humor and feel depressed. Source: Read the complete article by Dave Ickes at http://www.associatedcontent.com/article/140290/28_days_to_a_healthier_heart_february.html?cat=51
|
|
New Year, New Knowledge
Chino Walks Tip: January 27 – February 2
Common Treadmill Running Mistakes
Running on a treadmill can have its benefits, such as protection from the elements and unsafe running conditions. However, when you take your run indoors, you need to make sure you are running properly on the treadmill so you can avoid injuries.
Treadmill Mistake #1: Skipping Your Warm Up or Cool Down
If you have ever felt a little dizzy after you took that first step off the treadmill, it is most likely because you did not cool down at the end of your run. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. After finishing your run, make sure you cool down by walking or slowly jogging for five to ten minutes before you step off the treadmill.
Treadmill Mistake #2: Improper Running Form
It is common for people to feel nervous about falling off a treadmill, so they change their running form and do not use the same running form they use outside. You should be running on the treadmill the same way you would run outdoors. Try to run with your natural gait and avoid taking short, choppy strides.
Treadmill Mistake #3: Holding on to the Handrails
Running like this forces you to hunch over, an inefficient running form that can lead to neck, shoulder, and back pain. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Holding on to the rails may make you feel like you can keep up the pace and work harder; but, in reality, you are reducing your load and making it easier on yourself. Treadmill Mistake #4: Not Exercising Hard Enough
Try increasing your speed or incline so that you feel challenged, for at least part of your workout. Interval training, where you run hard for a period of time and then cool down for another interval, is a good way to push the pace without pushing it for the entire run. You can do interval training once or twice a week.
Treadmill Mistake #5: Stepping Off While Moving
One of the biggest causes of injuries on treadmills is jumping off a fast-moving treadmill. If you need to run to the bathroom, grab a towel, or get some water, slow the machine down to a very reduced pace and lower the incline.
Treadmill Mistake #6: Running the Entire Workout on a Steep Incline
You should avoid running at a steep incline for more than five or so minutes. You will get a much better, safer workout if you alternate between running a few minutes with an incline and running a few minutes without an incline.
Source: Read the complete article by Christine Luff http://running.about.com/od/treadmillrunning/ss/treadmillmistakes.htm
|
|
New Year, New Knowledge
Chino Walks Tip: January 20 – January 26
Ice Home Remedies
When you are injured, ice is like gold. In fact, it is an essential treatment for most sports injuries. It is one of the key ways to reduce the inflammation that occurs when you have some type of muscle tear, tendonitis, sprain or strain.
There are so many ways to ice an injury. Here are a few tricks. The Bucket Way Fill a bucket with ice and water. Plunge the injured area into the ice cold water for two minutes and the initial chilly sensation will fade into a numbing feeling. Soak for at least 15 minutes, but never more than 20 minutes. An added bonus is that the added water pressure will also compress the area, which is another excellent way to treat sports injuries. Vegetables Anyone? Try the frozen peas method. Simply place a bag of frozen vegetables on the injured area. The tiny vegetables are very flexible and wrap around the injury well. The choice of veggies is up to you, but be sure that if you use a bag more than once, do not prepare it for dinner. Fruity Alternative
This is great for the feet, but people have used it on their legs as well. Simply place a can of frozen juice concentrate on the ground and roll your foot over it. This can help soothe plantar fasciitis and other injuries to the arch and heel. Dixie Cup Version If the injured area is small, fill small paper cups with water and freeze them. Massage the injured area with the cup by peeling back the top of the cup as the ice melts. The added pressure of your application can enhance the healing process. The Slushy You can make your own flexible, frozen gel pack just like they use in physical therapy by filling a freezer bag with one part rubbing alcohol and three parts water. Seal the bag and put it into another sealed bag to prevent leaking. Freeze, use and re-use. The slushy compound can be molded to fit your injury. Source: Read the entire article by Julie Isphording at http://www.sparkpeople.com/resource/fitness_articles.asp?id=71 |
|
New Year, New Knowledge
Chino Walks Tip: January 13 – January 19
How to Tell If Your Dinner Could Kill You
It might not seem like that big of an issue, but food allergies can be extremely serious, even fatal, while food intolerance simply can cause discomfort. Here are a few ways to tell the difference between food allergies and food intolerance.
Food Allergy
What It Is: A food allergy happens when the immune system mistakenly attacks the proteins in a food. When the body mistakes a food item, such as a peanut, as a foreign substance, it starts to produce antibodies to fight that substance. The next time the body encounters that food, the antibodies sense it and signal the immune system to react, causing hives, swollen tongues or lips, dizziness, fainting; and in severe cases, death. Common Allergens: For children, the three most common food allergens are milk, peanuts, and eggs. The most common allergen for adults is shellfish.
Misconceptions: Allergies can disappear with age. In fact, a milk allergy is the most common allergy that kids outgrow. However, the only way to effectively deal with allergies while you have one is to avoid the offending food. Many people incorrectly think that kids with milk allergies can drink low-fat milk. To see if a food allergy has gone away, check with an allergist for testing.
Food Intolerance
What It Is: Unlike food allergies, food intolerance has nothing to do with your immune system. People who cannot tolerate foods lack some component in their digestive systems that is needed to digest the food. For instance, lactose intolerance occurs in people who lack the digestive enzyme lactase. Symptoms tend to be related to digestion, including cramping, diarrhea, gas, and bloating. Some food additives can cause rashes or asthma attacks, which can be confused with allergy symptoms. Common Food Intolerances: Celiac disease, a condition where people cannot digest foods containing wheat gluten, is one of the more common forms of food intolerance. Most of the world's population has some degree of lactose intolerance. Food additives, such as dyes in food and sulfites in wine, often trigger an intolerance that is confused with an allergy.
Misconceptions: Some food intolerances can be treated. You can take a pill that has lactase, the missing enzyme in milk intolerance, to help digest some dairy products. However, this may not relieve all discomforts.
Source: Read the entire article by Emily Main at http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100244085
|
|
Winter Ways
Chino Walks Tip: January 6 – January 12
Ten Tips for a More Organized Life
1. A calendar is an essential organizing tool; make sure to start the year with one that works for you. Whether you use a paper or electronic version, using Post-it® notes as reminders will help you "stick" to your resolutions.
2. Identify a specific goal for getting or keeping in shape? Ten minutes a day or three times a week. Share your commitment with someone else, a professional trainer or a friend that also wants to exercise more.
3. Take steps to make it easier to eat healthy. Keep a shopping list of healthy food, and make sure there is always good food easily available. Whenever possible, go to restaurants that specialize in healthy food, but when you can not, order a baked potato instead of French fries. If you eat junk food for lunch, forgive yourself, and plan a healthy dinner.
4. Design a yearly plan for spending time with family and friends. Booking airline travel well in advance will save money and ensure your commitment to your plan. Plan a once-a-month event with friends.
5. Plan a yearly budget. Learning to control the way you spend your money is a lifetime investment. If you are not sure how, check out your local college for a continuing education course, or start reading on the subject. The longer you wait to learn, the more difficult it will be.
6. Make a commitment to volunteer your services to an organization that makes other people's lives better. One evening or Saturday a month will not take a lot of time out of your life, but can make a big difference to someone else. Make it a family activity.
7. To minimize the stress of daily family life, and make it easier to put things away when company is coming, put all like things together (e.g., photos, bills, letters) and label them boldly. Store items according to where and how often you will use them.
8. Keep only those things that you know to be useful, think to be beautiful, or love. Put a box in an easily accessible place in your closet with the lid off so you do not pile other things on top of it. Label it "Give Away" and donate the things you do not use to someone who needs them.
9. Establish an effective filing system at home and at work. File information according to how you will use it, not where you got it. Always keep labels handy, and jot down key words for filing papers as you accumulate them. This will save filing time later. Keep a file index (a list of the names of your files) handy, so you will not make a file for "car" when you already have "auto."
10. Do not expect perfection from yourself in carrying out your New Year's resolutions. Remember, you are in this for the long run. Take notes to remind yourself of your commitments, and have the best year ever.
Source: Read the entire article by Barbara Hemphill at http://www.homedesignsense.com/organizing/2335.php.
|
|
Winter Ways
Chino Walks Tip: December 23 – December 29
Winter Skin Care Tips
For many people, the cold clear days of winter bring more than just a rosy glow to the cheeks. They also bring uncomfortable dryness to the skin of the face, hands, and feet. For some people, the problem is worse than just a general tight, dry feeling: they get skin so dry it results in flaking, cracking, even eczema (when the skin becomes inflamed).
"As soon as you turn the heat on indoors, the skin starts to dry out," says Bonnie LaPlante, an esthetician in Massachusetts. "It does not matter if you heat your home using oil, wood, or electricity. The skin gets dry."
Read on to get the top tips for boosting your winter skin care regimen, so that your skin stays moist and healthy through the winter months.
Seek a Specialist
If you go to your local drugstore, it will be hard to find a salesperson who can give you good advice. That is why going to an esthetician or dermatologist even once is a good investment. Such a specialist can analyze your skin type, troubleshoot your current skin care regimen, and give you advice on the skin care products you should be using.
But that does not mean you will be stuck buying high-end products. "Inexpensive products work just as well as high-end ones," says David Voron, MD. "In fact, the extra price you pay for the expensive stuff is often just for packaging and marketing. What is most important is how your skin responds to the product — and how you like its feel, not how much money you paid for it."
Moisturize More
You may have found a moisturizer that works just fine in spring and summer. But as weather conditions change, so, too, should your skin care routine. Find an "ointment" moisturizer that is oil-based, rather than water-based, as the oil will create a protective layer on the skin that retains more moisture than a cream or lotion. (Hint: Many lotions labeled as "night creams" are oil-based.)
Choose your oils with care because not all oils are appropriate for the face. Instead, look for "nonclogging" oils, like avocado oil, mineral oil, primrose oil, or almond oil. Shea oil — or butter — is controversial, because it can clog facial pores.
You can also look for lotions containing "humectants," a class of substances (including glycerin, sorbitol, and alpha-hydroxy acids) that attract moisture to your skin.
Slather on the Sunscreen
No, sunscreen is not just for summertime. Winter sun — combined with snow glare — can still damage your skin. Try applying a broad-spectrum sunscreen to your face and hands (if they are exposed) about 30 minutes before going outside. Reapply frequently if you stay outside a long time.
Give Your Hands a Hand
The skin on your hands is thinner than on most parts of the body and has fewer oil glands. That means it is harder to keep your hands moist, especially in cold, dry weather. This can lead to itchiness and cracking. Wear gloves when you go outside; if you need to wear wool to keep your hands warm, slip on a thin cotton glove first, to avoid any irritation the wool might cause.
Avoid Wet Gloves and Socks
Wet socks and gloves can irritate your skin and cause itching, cracking, sores, or even a flare-up of eczema.
Hook Up the Humidifier
Central heating systems (as well as space heaters) blast hot dry air throughout our homes and offices. Humidifiers get more moisture in the air, which helps prevent your skin from drying out. Place several small humidifiers throughout your home; they help disperse the moisture more evenly.
Grease Up Your Feet
Yes, those minty foot lotions are lovely in the hot summer months, but during the winter, your feet need stronger stuff. Try finding lotions that contain petroleum jelly or glycerin instead. And use exfoliants to get the dead skin off periodically; that helps any moisturizers you use to absorb faster and deeper.
Pace the Peels
If your facial skin is uncomfortably dry, avoid using harsh peels, masks, and alcohol-based toners or astringents, all of which can strip vital oil from your skin. Instead, find a cleansing milk or mild foaming cleanser, a toner with no alcohol, and masks that are "deeply hydrating," rather than clay-based, which tends to draw moisture out of the face. Use them a little less often.
Ban Superhot Baths
Sure, soaking in a burning-hot bath feels great after frolicking out in the cold. But the intense heat of a hot shower or bath actually breaks down the lipid barriers in the skin, which can lead to a loss of moisture. "You are better off with just warm water," LaPlante advises, "and staying in the water a shorter amount of time."
A lukewarm bath with oatmeal or baking soda, can help relieve skin that is so dry it has become itchy, Bielinski notes.
Source: Read the entire article by Susan Davis at http://www.webmd.com/skin-problems-and-treatments/features/ten-winter-skin-care-tips.
|
|
Winter Ways
Chino Walks Tip: December 30 – January 5
Cold Weather Exercise Tips: How to Layer Clothing
What is Layering?
Layering simply means wearing a combination of clothes (in layers) to help regulate your temperature and keep you warm and dry. The layers you wear for a given activity are matched to the weather, your activity level, and your personal preference. There are essentially three layers to consider: base, mid, and outer. Each layer has a specific function. The base layer wicks moisture and perspiration away from your skin to keep you warm. The mid layer is for insulation and keeping you warm. The outer layer allows moisture to escape while blocking wind and repels water. The Base Layer
This layer is in contact with your skin. A tight fitting and wicking material is best to keep you warm and dry. Polypropylene, silk, polyester, Thermax, Thinsulate, and wool are all good choices. Avoid cotton because it traps moisture, so it will stay wet and draw heat from you. Base layers come in various weights (lightweight, midweight and heavyweight). Select a weight based upon the outside temperature and your activity level. The lighter weight is better at wicking, the heavyweight has more insulation. The Mid Layer
This layer provides insulation. It should be a bit looser than the base layer, but to function properly it needs to maintain contact with the base layer. Mid layers also carry moisture away from the base layer to the outer layer. Common material for mid layers include down, polyester, fleece, wool and newer synthetic / natural blends. Many mid layer clothing has extras such as long front zippers, adjustable cuffs and collars.
The Outer Layer
This layer blocks wind and allows moisture to escape. Typical outer layers include shells made of Gore-Tex or a similar material. Extras such as ankle zippers (for pants) and a variety of ventilation options are standard. Outer layers should also be tough enough to withstand tears and abrasions. Other less high tech options may include wind resistant materials, or water resistant fabrics.
Once you have a layering plan, you can adjust your temperature control simply by removing or adding layers as needed.
Source: Read the complete article by Elizabeth Quinn at http://sportsmedicine.about.com/od/enviromentalissues/a/how_to_layer.htm.
|
|
Winter Ways
Chino Walks Tip: December 16 – December 22
The Traveler’s Diet
Staying healthy on the road is no easy task, but watching what you eat, keeping an exercise routine, and sleeping soundly are the keys to keeping your waistline trim when you travel.
Despite your best intentions, travel is the great enemy — no matter what shape you are in or whatever your exercise program. The minute you leave home, your routine takes an immediate vacation. That is because when we travel, many of us give ourselves permission to go off the wagon when it comes to diet and exercise. It is understandable: Long wait times at airports, unexpected delays, hotels stocked with nothing but junk food, and out-of-whack sleeping and eating schedules stack the odds against us.
Here are some tips that will help you stay healthy on the road.
Brown-Bag It
Carrying your own food is the best way to control your eating, no matter how, where, or when you are traveling. If you are driving or taking a train, lug along water bottles. Then bring your choice of apples, baby carrots, sliced peppers, or a bag of dried fruit. If you are flying, bring easy-to-transport items like pretzels, trail mix, or raisins. Or try one of the most overlooked snacks, beef jerky — low in fat, high in protein, and still tasty.
Power Walk
Here is another airport tip: keep moving. So many of us get lazy when we travel and sit around when we could be exercising. Get to the airport early and start walking. Even better, try to find a gym near (or in) the airport. Want to find out if there is a gym in the airport you will be at? Check out http://www.airportgyms.com.
The more mobility you have on your flight, the better your circulation. Try getting up and walking up and down the aisle, flexing and pointing your feet, and rotating your ankles. Another technique is to sit straight up and take deep breaths; focus on a muscle group (such as abs, glutes or calves), and as you exhale, tighten those muscles for a count of 20. Release and repeat ten times.
Exercising on The Road
It is not easy to stick to a workout routine when you are away from home. Use these portable equipment pieces to exercise in your hotel room on your own time. Here are some essentials:
· Inflatable weights: These weights are available for purchase and are made of heavy-duty vinyl and weigh only 24 ounces when deflated. When you are ready to work out, fill them with water to make them as heavy as 32 pounds per pair. You can also get lighter ankle weights, which make for a great workout when you are walking through the airport or around town.
· A jump rope: Take a trip back in time and get yourself this gym-class essential. It gives you an all-over workout, working muscles throughout your body, and getting your heart rate up. If you are not the coordinated type, try something called a ropeless jump rope. Its battery-powered handles have balls at the end that spin around, creating the illusion that you are jumping with a real rope — without getting tangled up in your hotel room.
Sleep Right
Scientists believe that the less sleep you get, the hungrier you are. But it is not real hunger that you are feeling in those conditions. When sleep is restricted in healthy, lean adults, leptin, a hormone that regulates appetite and promotes the feeling of fullness, actually decreases. When you are sleep-deprived, false signals are sent to the brain that say you are starving. And that is when midnight mini bar madness takes over. (Hint: Call up the hotel and have them empty out the mini bar before you arrive. Temptation eliminated.)
Source: Read the entire article by Peter Greenberg at http://travel.msn.com/Guides/article.aspx?cp-documentid=814725. |
|
Winter Ways
Chino Walks Tip: December 2 – December 8 Winter Family Health Tips
With the onset of winter, many of us will succumb to the usual round of coughs, colds and other viruses, but there are things we can all do to boost our immunity and keep as well as possible.
These things include eating well, keeping active and following advice on limiting the spread of viruses.
Watch Your Winter Diet
It is a natural instinct to turn to hearty foods in cold weather as we look for the comfort of warming, filling meals. Too often this means we increase our intake of fat and sugar, which will provide short-term energy boosts, but leave us sluggish. The key to great eating all year round is to opt for foods that release their energy slowly. These are said to have a low glycaemic index (GI), and include:
A hearty, healthy stew or casserole could include some lean meat or poultry bolstered up by adding lentils, kidney beans, brown rice, chickpeas, pearl barley or couscous.
You can make wonderful fruit crumbles using fibrous fruits with a rolled oats topping, and served with natural yogurt sprinkled with a few chopped nuts or seeds. Bananas wrapped in foil and baked in their skins are delicious served with low-fat frozen yogurt.
Keep Active
You may not have the inclination to go out jogging, cycling or playing football in colder weather, but you could still inquire at your local activity center about booking a basketball court for a family game or going for a swim. It might be a good time to find an exercise class like yoga, Pilates or body conditioning, to combat the extra pounds that seem to creep on during the winter months.
Exercising in the early evening will help ensure you get a really good night's sleep, too, which is a great way of boosting your immunity.
Source: Read the entire article by iVillage at http://www.ivillage.co.uk/wiifitplus/article/0,,717841,00.html.
|
|
Fall into Line
Chino Walks Tip: November 25 – December 1
Night Driving: Vision in the Dark
Daylight Savings Time has come and gone, leaving most daily commuters in the dark on long drives home. While driving at night may not seem like a significant issue for experienced cruisers, it is a serious threat for most people-many of who experience blurred distance vision and have difficulty seeing signs, exits, and in some cases, pedestrians.
According to the National Safety Council (NSC), 90 percent of a driver's reaction is dependent on their vision. Additionally, the NSC and the National Highway Traffic Safety Administration (NHTSA) reveal that fatality rates at night are three times higher than those during the day.
To shed light on the issue, a recent survey was conducted on night driving. The results were surprising, exposing the fact that 53 percent of drivers admit feeling uncomfortable during dark drives; and nearly one in three drivers report difficulty seeing all or most of the time while driving at night. "Driving in dark conditions is one of the most hazardous situations faced by a driver," says Courtney Caldwell, editor-in-chief of ROAD & TRAVEL Magazine. "Roads with low or no lighting, glare from headlights and fluctuations in vision are contributing factors to the disproportionately high rate of car accidents and fatalities that occur between dusk and dawn." Dr. Elsie Brisco, a Los Angeles optometrist, further explains. "Low light levels cause the eye's pupil to dilate, which can actually make existing focusing problems even worse," says Dr. Brisco. For drivers with the common vision condition astigmatism, characterized by oval shaped eye surfaces, blurred vision is even more likely. Also likely, adds Dr. Brisco, is the possibility of eyestrain or fatigue. Possibly the most shocking statistic of the survey, however, reported that while 73 percent of people believe correcting their vision could improve night time driving, only 27 percent have ever consulted an eye care professional about treatments or products available. Dr. Brisco recommends contacting your eye care professional immediately if you are experiencing any vision problems or visual discomfort.
Any vision problem left uncorrected or under-corrected can result in tragic consequences on the road. A comprehensive eye exam will include testing to diagnose potential problems and determine the correct form of treatment, such as a new pair of glasses or contact lenses," she said.
Take the following steps to ensure the safest drive possible: Have your eyes checked. Nearly half of Americans report not having seen an eye care professional for an exam in over a year; one quick visit could diagnose any problems and point you in a healthier direction.
Prep your vehicle for night driving. Clean headlights, taillights, signal lights, and windows (both inside and out) once a week.
When in doubt, turn your headlights on. Whether it is dusk or a dreary day, lights help you to see better and make you easier seen.
When following another vehicle, keep your headlights switched on low beam, so you do not blind the driver in front of you. In the instance that a fellow driver does not offer the same courtesy, and you are a victim of glare, keep your eye on the right edge of the road and use it as a steering guide.
Make frequent stops for snacks and stretches. Movement and light food will help ward off tiredness.
Pay careful attention to your driving even as the sun goes down. Twilight is one of the most difficult times to be on the road since driver's eyes are constantly changing to adapt to the growing darkness.
Source: Read the complete article by Jessica Howell at http://www.roadandtravel.com/safetyandsecurity/2007/night-driving.htm
|
|
Fall into Line
Chino Walks Tip: November 11 – November 17
Diabetes Is Preventable
What Is Diabetes? Almost 24 million Americans have diabetes, a serious disease in which blood glucose (blood sugar) levels are above normal. Most people with diabetes have type 2, which used to be called adult-onset diabetes. At one time, type 2 diabetes was more common in people over age 45. But now more young people, even children, have the disease because many are overweight or obese.
Diabetes can lead to problems such as heart disease, stroke, vision loss, kidney disease, and nerve damage. About one-third of people with type 2 diabetes do not even know they have it. Many people do not find out they have diabetes until they are faced with problems such as blurry vision or heart trouble. That is why you need to know if you are at risk for diabetes. What Is Pre-Diabetes? At least 57 million Americans over age 20 have pre-diabetes. Before people develop type 2 diabetes, they usually have “pre-diabetes” — that means their blood glucose levels are higher than normal, but not yet high enough to be called diabetes. People with pre-diabetes are more likely to develop diabetes within ten years and are more likely to have a heart attack or stroke.
Diabetes prevention is proven, possible, and powerful. Studies show that people at high risk for diabetes can prevent or delay the onset of the disease by losing five to seven percent of their weight, if they are overweight that is ten to 14 pounds for a 200-pound person. Two keys to success: · Get at least 30 minutes of moderate-intensity physical activity five days a week.
· Eat a variety of foods that are low in fat and reduce the number of calories you eat per day.
In other words, you do not have to knock yourself out to prevent diabetes.
Have you wondered or possibly been told you are at risk for developing diabetes or you have pre-diabetes? If you have not already done so, be sure to talk with your health care team about your risk and whether you should be tested. Source: Read the entire article by the National Diabetes Education Program at http://ndep.nih.gov/am-i-at-risk/DiabetesIsPreventable.aspx. |
|
Fall into Line
Chino Walks Tip: November 4 – November 10
The Centers for Disease Control Says “Take 3” Actions to Fight the Flu
Take Time to Get a Flu Vaccine
The Centers for Disease Control and Prevention (CDC) urges you to take the following actions to protect yourself and others from influenza (the flu):
Take Everyday Precautions
Other Tips
Source: For the complete article, please visit the CDC website at http://www.cdc.gov/flu/protect/preventing.htm.
|
|
Fall Season Makeovers
Chino Walks Tip: October 28 – November 4
Halloween Safety: Safety Alert
A few safety tips from the U.S. Consumer Product Safety Commission can protect children who plan to go trick-or-treating this Halloween.
Treats: Warn children not to eat any treats before an adult has carefully examined them for evidence of tampering.
Flame Resistant Costumes: When purchasing a costume, masks, beards, and wigs, look for the label Flame Resistant. Although this label does not mean these items won't catch fire, it does indicate the items will resist burning and should extinguish quickly once removed from the ignition source. To minimize the risk of contact with candles or other sources of ignition, avoid costumes made with flimsy materials and outfits with big, baggy sleeves or billowing skirts.
Costume Designs: Purchase or make costumes that are light and bright enough to be clearly visible to motorists.
Pedestrian Safety: Young children should always be accompanied by an adult or an older, responsible child. All children should WALK, not run from house to house and use the sidewalk if available, rather than walk in the street. Children should be cautioned against running out from between parked cars, or across lawns and yards where ornaments, furniture, or clotheslines present dangers.
Choosing Safe Houses: Children should go only to homes where the residents are known and have outside lights on as a sign of welcome.
Source: Read the complete article by the US Consumer Product Safety Commission at http://www.cpsc.gov/cpscpub/pubs/hallow.html
|
|
Fall Season Makeovers
Chino Walks Tip: October 21 – October 27
Making Sense of Portion Sizes
Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods.
For example, try pouring out your usual portion of pasta and measure it. Then, compare it to the label portion size. Chances are, you are eating two, three, four or more times the amount on the label.
If you are confused when reading a food label, try relating the portion size of a serving to everyday items. It is an easy way to visualize what a true portion size looks like.
· Woman's fist or baseball — a serving of vegetables or fruit is about the size of your fist
· A rounded handful — about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
· Deck of cards—a serving of meat, fish or poultry; for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop
· Golf ball or large egg—one quarter cup of dried fruit or nuts
· Tennis ball—about one half cup of ice cream
· Computer mouse—about the size of a small baked potato
· Compact disc—about the size of one serving of pancake or small waffle
· Thumb tip—about one teaspoon of peanut butter
· Six dice—a serving of cheese
· Check book—a serving of fish (approximately 3 oz.)
· Eyeball it. Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little) a ½ cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving.
Portion Sizes for Children
Children need adequate calories to meet their needs for growth. On the other hand, portions that are too large could lead to overeating or seem overwhelming.
Serving small portions to young children is often the best way for them to learn to eat only until satisfied, instead of overeating. Start kids off with less and encourage them to ask for more if they are still hungry.
|
|
Fall Season Makeovers
Chino Walks Tip: October 14 – October 20
Seven Comfort Foods that Are Good for You
Comfort: A condition or feeling of pleasurable ease, well-being, and contentment. Food: A substance you consume to produce energy, stimulate growth, and provide nourishment. Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value . But not all comfort foods are made this way. Here are seven comfort foods that are actually good for you. Yogurt (with fruit) The frozen variety tastes pretty similar to its ice cream counterpart, only with less fat. By adding fruit, you are only adding more minerals and vitamins, and minimal extra calories. Cool and soothing; this comfort food is a perfect snack. Fruit Smoothie This is the perfect cure for anyone with a sweet tooth. Amazingly, even if you do not normally like fruit, you will probably still enjoy this blend of fruit, juice and yogurt. It only takes a few minutes to whip up in your blender and is a cool and refreshing treat. Chicken Noodle Soup
Would you rather have anything else when you are sick? This blend of noodles, chicken chunks and veggies in a steaming hot bowl will take you back to your childhood. Remember to buy a brand with low sodium, or make your own at home. Oatmeal Forget caffeine-charged coffee; oatmeal is all you need for a hot breakfast that will leave you energized for hours to come. Packed with complex carbohydrates, oatmeal is easy to make and much healthier than a sugary cereal you might otherwise eat. A steaming bowl of oatmeal will make mornings your favorite part of the day. Toss in some fresh fruit to get that sweetness you crave. Vegetable Juice Sometimes you need that kick. Vegetable juices, such as V8 and others, have enough kick to play in soccer’s World Cup. A blend of many vegetables, including tomatoes, it is great when you are not very hungry or when you are on the go. Crock Pot Creations One of the greatest food inventions of the 20th century, a crock pot can seemingly take any combination of ingredients and turn them into a great meal. Slowly cooked, whatever comes out is hot and tastes great. Throw in healthy, lean meats and a bunch of veggies to make this comfort food good for you. Source: Read the entire article by Zach Van Hart at http://www.sparkpeople.com/resource/nutrition_articles.asp?id=198
|
|
Fall Season Makeovers
Chino Walks Tip: October 7 – October 13
Tips for Fall Fitness
Fall is a great time to start a fitness program because "you are going to create good habits for the holiday season and the upcoming winter months," says Justin Price, a personal trainer and wellness coach.
Here are some ways to start making the most of the season. This year, you might be in great shape before that New Year's Eve party rolls around.
Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures. Discover park trails and take in some new scenery, whether you are walking, biking, or in-line skating.
And remember, it does not have to seem like exercise to be a great workout. Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it is a great calorie-burning opportunity.
Be an active TV watcher. Many people get excited for fall premieres of their favorite television shows so if you are going to sit down and watch hours of TV, get moving. Make a date with exercise and TV.
While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you will probably have close to 20 minutes worth of commercial interruption.
Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination, take stairs instead of elevators, and take a walk during your lunch break. If you are spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, why not walk around the outside of the field while they practice? Or warm up and cool down with the kids.
Rejuvenate yourself. Fall is the time to rejuvenate body, mind and spirit. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness, so you can feel good physically, mentally, emotionally, and spiritually.
Remember the 30-day rule. "It takes about four weeks for the body to adapt to lifestyle changes," says Price. That is why people who give up on their fitness programs tend to do so within the first 30 days.
When the alarm goes off in the morning and it is darker and colder, do not roll over and hit the snooze button. Try to stick with a program for a month. After a month, behavior patterns will have adapted and it will be much easier to stick with it after that.
Strive for the 3 Cs: commitment, convenience, and consistency
First, exercise takes commitment. You have to start planning exercise, just like you do everything else, like meetings, dinners, and getting kids to lessons and practice. Put in on the calendar, because later always turns into never.
Convenience means choosing a gym that is close by, or an activity you can do at home, or a time when you are not likely to be interrupted.
Finally, there is consistency. A personal trainer would rather see a brand-new client work out for 10 minutes a day rather than one hour every month.
Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.
Just because it is 6 p.m. (or a.m.) and dark does not mean you can not work out. If walking or running outdoors, wear a reflective vest and carry a flashlight.
When cycling, affix a light to your helmet or bike. If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.
Find your motivation. It is important to first discover what your individual goals are, whether it is losing weight, strengthening and toning, or preparing for a race or event. Creating a challenge for yourself will motivate you, as well as encouragement and accountability.
Source: Read the entire article by Barbara Russi Sarnataro at http://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness |
|
All About You
Chino Walks Tip: September 30 – October 6
Going Up! Six Pointers to Lift a Bad Mood
No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.
A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.
1. A Laughing Matter "Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer. Laughter also increases the release of endorphins, compounds that give you a sense of well-being, in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!
2. Hands-On Healing Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve. 3. Boost Your "Youth Hormones" You do not need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing. 4. Take a Bracing Breath Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation. 5. Smell the Joy Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural health tradition that makes use of the healing powers of plants with strong scents. Aromatherapy recommends treating depression with jasmine, eucalyptus for exhilaration, and grapefruit to increase alertness and joy. Just put a dab of the essential oils from these plants on your temples, back of your neck, or acupressure points. Another option? Boil the herb in water and inhale the steam through your nose.
6. Feel Fine with Flowers There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants. Read the entire article by Dr. Maoshing Ni at http://health.yahoo.com/experts/drmao/6715/going-up-7-pointers-to-lift-a-bad-mood/
|
|
All About You Flip the Fat Switch Eating sugar is like flipping a switch that tells your body to store fat. And sugar is everywhere — not just in soda, candy, and desserts. It is disguised in refined carbohydrates like bread, rice, and pasta, and even in beer and milk. Your body cannot tell the difference — it quickly digests and absorbs all these sugars into your bloodstream as glucose. This means most people eat the equivalent of a high-sugar diet, even if they have sworn off sweets. Case in point: During digestion, one slice of white bread is converted into the same amount of glucose as four tablespoons of sugar. Here is what happens: Every time you eat sugar, your blood-glucose level rises quickly. In turn, this stimulates the release of insulin, a powerful hormone that signals your body to store fat. There is also a dose response: The more sugar you down at any one time, resulting in a greater rise in blood glucose and, consequently, in insulin, the longer you stay in fat-storage mode. Of course, you may not be ready to give up sandwiches, fried rice, and spaghetti. But use the cutting-edge strategies that follow and you can slow the rate at which sugar is absorbed into your bloodstream. The payoff: You will diminish the impact any food has on your glucose levels — and on your body's ability to burn fat. Consider it nutritional damage control. And the benefits extend beyond the physiology of fat metabolism. Research shows that keeping blood-glucose levels in check decreases appetite and reduces the risk of diabetes, heart disease, and cancer. Fortunately, that's not just industry marketing hype; it is a scientific reality. Douse your salad with vinaigrette Eat java-friendly foods Pump iron first thing in the morning |
|
All About You
Chino Walks Tip: September 16 – September 22
Seven Free Ways to Stay Well
1. Pare Down Your Bedroom
Minimal does not just look chic in your bedroom — it is healthy, too. Fluffy pillows and other extras, like stacks of books and magazines, stuffed animals and knickknacks are "dust mite breeding grounds," says Beth Corn, M.D., an allergy immunologist. Those microscopic mites are one of the most common causes of indoor allergies, so if you simplify your decor, you may not have to shell out the cash for over-the-counter or prescription allergy meds, says Dr. Corn. Another surprising allergy buster: keeping your windows shut at night. Sensitivity to ragweed, leaf molds and other outdoor fall allergens can leave you stuffed up too. 2. Fire Up YouTube
Why buy the latest fitness DVD or pony up for a gym membership when you have the Internet? There are thousands of free workout videos on YouTube —like "15-Minute Abs Workout," by sparkpeople.com and the tough "Bikini Body Circuit Workout," by diet.com. 3. Drink Tap Water
Sipping H2O protects organs and tissues and helps keep your energy up. Experts say most of us drink enough, but we are paying out the wazoo for it. Beverage industry data show that the average American bought 29 gallons of bottled water last year— about four 20-ounce bottles a week. That means we are spending around $300 a year for H2O that often is not much different than what comes out of your faucet. . 4. Measure Your Waist
You do not necessarily need a $200 session with a specialist to determine your risk for heart disease and diabetes. Multiple studies show that having too much belly fat is one of the strongest indicators of these and other potential health problems. Simply wrap a tape measure around your waist at belly button level; anything 35 inches or more means increased risk. The most efficient way to burn off excess belly fat? Doing 45 to 60 minutes of heart-pumping at least three times a week. 5. Get Free Exams
Many hospitals and advocacy groups offer free screenings like Pap smears, breast exams and skin cancer checks for those who qualify. To find no-cost skin exams in your area, log on to melanomamonday.org. For other services, call the Centers for Disease Control and Prevention at 800-CDC-INFO. They can tell you about the National Breast and Cervical Cancer Early Detection Program and refer you to your local health department. 6. Test Your Blood Pressure
While it should not replace the routine blood pressure screening you get at an annual checkup, the next time you are at the pharmacy, go ahead and stick your arm in the cuff of one of their free-standing blood pressure machines. The simple measure of the force of your blood pumping from your heart through your arteries is surprisingly important, even for young adults. More young adults are being diagnosed with high blood pressure today, partly because of frenetic, on-the-go lifestyles that encourage fast-food diets and do not leave much time for exercise. A healthy reading is under 120/80. If you have got anything higher — borderline hypertension is up to 139/89, and true high blood pressure starts at 140/90 — you should definitely pony up the $25 copay to see your doctor. Exercising regularly and eating a lower-sodium diet can help bring your numbers down. Those lifestyle changes, in turn, will not only reduce your risk of heart attack but could save you up to $900 a year in medications and doctor follow-ups for hypertension treatment. 7. Spend Time With Friends
Studies show that being around people can help your mental and physical health. Researchers at Carnegie Mellon University found that people with more social ties were less susceptible to the cold virus than those with fewer connections. And other research has found that women with more social support are less likely to be depressed. |
|
All About You
Chino Walks Tip: September 9 – September 15
Treat Your Skin Right
Your skin is your body's biggest organ, covering almost 18 square feet and weighing about seven pounds. Treat it right with some of these healthy foods, some of which might surprise you.
Carrots
Carrots are not just good for your eyes, vitamin A is also great for your skin. It acts as an antioxidant to neutralize cancer-causing free radicals. Plus, it helps the immune system prevent infection. This can help keep wrinkles at bay, and your skin look youthful and vibrant.
Low-Fat Milk and Dairy Products
Besides being good for your bones, low-fat dairy products like milk, yogurt, and cheeses can be good for your skin too. There is 10 percent of the daily value of vitamin A in each glass of 2 percent, 1 percent, or fat-free milk, according to WebMD. In fact, the form of vitamin A present in dairy may be easier for some people to digest and absorb over others.
Salmon
Salmon is rich in omega-3 fatty acids, a nutrient that helps maintain healthy skin. Not only do omega-3 fatty acids prevent inflammation, but CNN reports they're also responsible for healthy cell membranes. Cell membranes act as a gatekeeper, controlling what goes in and out of your body's cells. For skin cells, healthy membranes retain moisture and can expel wastes, helping your skin look young and healthy. You can also find omega-3 fatty acids in walnuts, flax seed, and vegetable or nut oils. Be sure to look for oils labeled cold pressed, expeller compressed, or extra virgin.
Whole Grains
Whole grains deliver a one-two punch for skin health, giving your body vitamin E as well as selenium. Vitamin E can help protect your skin from harmful ultraviolet rays and prevent damage from free radicals. It also helps regulate other nutrients, like vitamin A, that are essential for healthy skin. Selenium, on the other hand, is a mineral that maintains healthy skin cells. Easy ways to add this to your diet include whole-grain muffins, breads, and cereals.
Blueberries
There is a reason WebMD calls blueberries a "superfood." Blueberries have the highest antioxidant level of any fruit; just one serving of these berries will give you as much antioxidant protection as five servings of apples. Other good sources of antioxidants are cranberries, strawberries, blackberries, plums, and Concord grape juice.
Green Tea
Providing multiple health benefits, green tea is a great way to treat your skin well. It is high in antioxidants, and studies by the Medical College of Georgia show that polyphenols, a compound found in green tea, can not only fight cancer-causing free radicals, but might be able to reactivate dying skin cells too.
Perhaps the best thing you can do for your skin (and the rest of your body) is to drink eight 8-ounce glasses of water a day. When you're properly hydrated, water helps the body flush out toxins, including some that can cause acne breakouts. Additionally, drinking water on a regular basis can sometimes help with circles under the eyes.
Source: Read the entire article by delish.com at http://www.delish.com/recipes/cooking-recipes/healthy-foods-for-skin
|
|
All About You Chino Walks Tip: September 2 – September 8 Banish Bad Breath
It sounds like a dentist's nightmare: a practice in which absolutely every patient has bad breath. But Anthony Dailley, DDS, founder and director of the San Francisco based Center for Breath Treatment, finds the work a source of sweet satisfaction. "I practiced general dentistry for 15 years and never affected people's lives the way I have since I started treating halitosis," says Dr. Dailley. "Bad breath carries a real social stigma," he explains. "When we treat someone with chronic bad breath, it makes a tremendous difference in their life." Whether your bad breath troubles are chronic or the occasional morning-after-pizza variety, you can clear the air. From Whence This Foul Wind?
An overabundance of odor-producing bacteria in your mouth, particularly on the back of your tongue, is the most common cause of bad breath. A bit of self-help, including a dedicated regimen of tooth and tongue brushing, will usually do the trick, explains Richard H. Price, DMD, a professor at Boston University Dental School. There are other less-common causes of bad breath and halitosis however. Dieting can contribute to bad breath, as can postnasal drip. In more serious cases, sour breath may be a symptom of health problems, including respiratory infection, gastroesophageal reflux, uncontrolled diabetes, and kidney failure, that require medical attention.
When It is Something Serious
A whiff of your breath can help your doctor determine whether your problem is physical rather than just social.
Here is what certain types of bad breath can mean:
· Sweet and fruity-Diabetes
· Ammonia/urine-Kidney failure
· Rotten eggs-Cirrhosis of the liver
Sweeten It Up
What to do about your bad breath? Follow these simple steps:
1. It is hard to tell whether your own breath is nasty or nice, so ask a family member or friend for an honest appraisal.
2. If it is nasty, ask the person whether it is just a passing thing or a chronic problem. Certain foods can cause temporary bad breath. So can smoking and alcohol.
3. If it is a passing thing, brush or floss, sip a glass of water, suck a sugar-free mint, or chew a stick of sugarless gum.
4. If your bad breath is a chronic problem, launch an offensive against the usual suspects—odor-producing bacteria—by doing the following:
· Get rid of the food debris on which the bacteria thrive by brushing your teeth (and any dental work) twice a day, flossing daily, brushing or scraping your tongue first thing in the morning and last thing at night, and seeing your dentist for regular checkups and cleanings.
· Sip at least eight 8-oz glasses of water daily. That will keep your mouth moist, which is important because saliva helps wash away the food debris on which those noxious bacteria thrive.
· Cut back on coffee and alcohol, which dry your mouth, and fatty foods and dairy products, which can change the acidity in your mouth so that it favors an overgrowth of bacteria.
· Drugs can sometimes contribute to nasty breath by inhibiting saliva flow and drying out your mouth. Offenders include some antidepressants, antihistamines and decongestants, diuretics, high blood pressure medications, and pain relievers. Ask your doctor if you can switch to another drug that is not as drying.
If Nothing is Working
See your dentist. For starters, he should check to see whether that bad breath and foul odor is coming from your mouth or your nose. If it is the latter, you may have a sinus or respiratory problem for which you should see your family doctor. Your dentist should also check for and treat fractured teeth and fillings, which can trap food debris, cavities and gum disease, which can also contribute to bad breath. In addition, he should check to make sure that you clean your teeth, gums, and tongue properly, and possibly follow up with a professional cleaning.
Source: Read the entire article by Barbara Loecher at http://www.prevention.com/cda/article/banish-bad- breath/097bd08f88803110VgnVCM20000012281eac____/lifelong.beauty/teeth.smile?cm_mmc=Spotlight-_-07232009-_-Lifelong%20Beauty-_-Bad%20Breath%20and%20Halitosis%20--%20Causes%20and%20Cures
|
|
Summer’s Not Over Yet
Chino Walks Tip: August 26 – September 1
Summer Salads
Summer just begs for simple salads for side dishes or as the main attraction. Most salads require little or no cooking. If they do require cooking it can be done well ahead of time when it is cooler outside. The wide range of fresh produce that is available is never better and the prices are their lowest while the quality is usually at its highest. Here are a few salad tips along with recipes for great salads. Tips
Source: Read the complete article by Perfect Entertaining at http://www.perfectentertaining.com/summersalads.html
|
|
Summer’s Not Over Yet
Chino Walks Tip: August 19 – August 25
Four Waistline-Saving Strategies for the Ice Cream Parlor
For most kids (and adults too), one of most exciting summer activities is a trip to their favorite ice cream parlor. These stores do not just sell ice cream anymore. With so many varieties of ice cream cones, toppings, and syrups, which one should you choose to help you stay healthy?
Know Your Cone and Go Naked
A cake cone, usually served with soft ice cream, has about 35 calories, while a sugar cone, usually served with scooped ice cream, has about 50 calories. A waffle cone or bowl, usually served with mix-in ice cream, has between 110-60 calories. Regardless of which cone you choose, make sure to choose a plain one and skip the chocolate dip option. The chocolate dip itself adds at least 120 extra calories with eight grams of fat and trans fat. Better yet, avoid the cone altogether and ask to serve your ice cream in a cup.
Keep an Eye on Mix-ins
Some mix-ins add texture and flavor. Some, like fruits, even add fiber. Although they are high in calories, mix-in nuts like walnuts, pistachios, and almonds add beneficial omega-3 fatty acids. But some mix-ins, like cookie dough and brownies, add nothing but calories and trans fat. So do not over-mix, and choose your mix-ins wisely.
Forget About Shakes
If there is one thing you should avoid at your favorite ice cream parlor, it has to be the milkshake. Avoid not only the 1500-calorie-bomb shakes from Cold Stone Creamery, but also the Blizzard from DQ (1440 calories in a large chocolate extreme) and the Triple Shake from McDonald's (1160 calories in a large).
The Bottom Line
A serving of cold treats can be refreshing on a hot summer day. Explore lighter frozen dessert options, like light ice cream, frozen yogurt, and sorbet to add variety to your cool summer treats.
Source: Read the entire article by Gloria Tsang, RD at http://www.healthcastle.com/ice_cream_parlor.shtml
|
|
Summer’s Not Over Yet
Chino Walks Tip: August 12 - August 18
Treating Summer Insect Stings And Bites
Buzzing bees, marching ants, and swarms of mosquitoes are just as much a part of summer as warm weather and kids enjoying time off from school. And if your child has plans to spend the summer months outdoors playing, chances are he will encounter some insects along the way. For most children, the biting and stinging insects of summer are just minor annoyances, but for some, they can represent a serious problem, says Margie Andreae, M.D., associate professor, Department of Pediatrics and Communicable Diseases at the University of Michigan Medical School. The vast majority of people will only have a localized reaction to a bug bite or sting, says Andreae. However, about 3 percent of the population may develop an allergic reaction, including symptoms of a rash and hives that are distant from the site of the bite or sting that will require medical attention. To take the sting out of summer, Here are some tips to help treat insect bites and stings, and advice on how to prevent mosquito and tick bites. Remove the stinger. The first thing to do when stung by a bee or wasp is to look at the site to see if there is any remaining stinger. If there is, have an adult use a firm object like a credit card to sweep across the site and pull out the stinger. Do not squeeze or pinch the skin to remove the stinger. This will cause additional venom to be released into the bite. Clean the area. Use soap and water to thoroughly cleanse the site of the sting before applying ice or hydrocortisone cream. Apply ice. Most people are going to develop redness and swelling at the site of the sting. A good approach to treating those reactions is to apply a cool compress or ice to the area. Add hydrocortisone cream. Adding hydrocortisone cream to the site of the sting will help relieve redness and pain. Should a severe allergic reaction occur, such as difficulty breathing or swallowing, call 911 and seek emergency care immediately. Protecting your family against mosquito bites and West Nile Virus Surprisingly, the most common insects to cause problems that bring children in for medical treatment are mosquitoes. "Mosquito bites generally cause a localized reaction in most children. But parents often mistake this reaction as something more severe, such as an infection, which brings them into the clinic for evaluation by a physician," says Andreae. The incidence of a severe reaction to a mosquito bite, however, is extremely rare. If such a reaction were to occur, it would happen about three to four days after the insect bite happened — that is the time when the bite should be healing and nearly gone. West Nile Virus, which is transmitted by mosquitoes, also is a concern during the warm summer months, and can be most harmful to people over age 50. Approximately one out of 150 people bitten by a mosquito infected with West Nile Virus will develop a severe illness. Those who develop a severe illness will initially experience flu-like symptoms that will develop into severe symptoms of a headache, coma, or even seizures. Fortunately, Andreae says there are several ways to protect yourself and your child against mosquito bites. How to avoid summer insect bites Use insect repellents with DEET. Most over-the-counter repellents now contain DEET, and are safe to use on children as young as two months old, and adults. "The concentration of DEET that is most often recommended for children is 10 percent; up to 30 percent is safe for adults," says Andreae. "The percent of concentration of DEET in a product is related to the length of time that it provides protection, not necessarily the strength or maximum protection against being bitten. For the product containing 10 percent DEET, it usually provides somewhere around two to three hours of protection against insect bites." Stay away from open beverages that contain sweetener. Sweetened beverages like soda and juice attract stinging insects. Avoid areas with standing water. Standing water provides nice, moist breeding grounds for mosquitoes. "To keep your backyard safe, empty or cover pools at the end of the day, and don't leave any potted plants outside that may contain standing water," says Andreae. Dress appropriately. Always wear shoes and dress in long pants and a lightweight long-sleeved shirt to cover skin and provide protection against biting and stinging insects. Source: Read the complete article at http://www.medicalnewstoday.com/articles/44765.php |
|
Summer’s Not Over Yet
Chino Walks Tip: August 5 – August 11
Stay on Your Diet During Vacation
You have packed your bags, set the itinerary, put the pooch in the kennel and cancelled newspaper delivery, but there is one more thing you need to do before you hit the road: figure out how you will stay on your diet during vacation.
Just like you would not leave home without doing those other things, if you are trying to lose weight, you will need to make some plans and set some guidelines so you do not come back from a relaxing vacation with extra weight as your souvenir.
Check out these easy ways to stay on your diet during vacation.
Ease Up on Imbibing
It is easy to give in to a few "adult beverages" on summer vacation, even if you do not normally drink them. However, enjoying a few drinks can add up your caloric intake quite quickly. Case in point: A strawberry daiquiri contains around 250 calories. Down two, and you have taken in as many calories as an average meal.
Solution: Alternate drinks with plain water to cut back on calories (and to stay hydrated). Add cucumber or lemon slices if the water gets boring. Iced herbal teas, diet lemonade, and low-cal fruit-flavored waters are also refreshing, diet-friendly options.
Do Restaurant Reconnaissance
When visiting an all-you-can-eat crab restaurant or an old fashioned diner with car hops, it can be tough to resist the high-fat offerings at a new restaurant because being on vacation makes you want something different. Unfortunately, that "newness" can lead to impulse ordering and lots of extra calories.
Solution: Use online maps to do some research on close-by eateries before leaving home. Visit the restaurant's online menu and print it for future reference. Before stashing it away, take just a few moments to highlight some of the healthier-sounding choices or make notes of special requests that will help you cut calories, such as eliminating sauces.
Avoid Mini Bar Mayhem
It is an interesting phenomenon: candy you do not normally enjoy becomes extremely enticing when it is in a hotel room. And an ice-cold soda sounds oh-so-tempting after a hot day in the sun when normally you sip water. The mini bar is a friend to no one. Everything in it costs many times more than what it should, and nothing in it is diet-friendly.
Solution: Pack a cooler with your favorite healthy snacks and beverages and then make room for them in the mini fridge when you arrive. Be sure your stash will be the first option you see when you open the fridge door. This will cut serious calories and save serious cash.
Eat In-Room
We tend to have an "I deserve it" mind frame on vacation and for some of us, that translates into treating ourselves to restaurant meals for breakfast, lunch, and dinner. After all, you have to cook at home all the time. The whole point of vacation is to not do those typical at-home chores.
Solution: Make in-room meals a snap by stocking up on non-perishable, easy-to-prepare items such as whole-grain bread and natural peanut butter, protein bars, and fresh fruit from a nearby market. Or, if you have a microwave, a low-calorie frozen meal from the closest grocery store and a side salad from a fast food eatery can be a quick, easy way to save calories, time and cash.
It Is Splitsville
You have been good for days. You have planned your restaurant choices and cut back on the cocktails, but tonight, as you stare at that dessert tray, you could swear you actually hear the strawberry shortcake calling your name. Is dessert going to lead to dietary disaster?
Solution: Give yourself a break. Whether it is an appetizer that sounds just too appetizing or a dessert that is too delightful to resist, treating yourself to a small portion of something "bad" once or twice give you a diet-friendly vacation without a sense of deprivation. What is the best way to keep your portion in check? Split your treat with a friend — you can both have something special without paying for it in too many extra calories.
Source: See the complete article by Jennifer R. Scott at http://weightloss.about.com/od/weightloss101/qt/vacation.htm
|
|
Family Fun
Chino Walks Tip: July 29 – August 4
Healthy Summer Snacks
Find the time to organize healthy summer snacks to take full advantage of the lush fruits and vegetables available now. Boost your health by consuming a wide variety of healthy summer snacks.
Plan Ahead
It is easiest to eat healthy in the summer when fresh fruits and vegetables are abundant. Always be prepared with some healthy snacks on hand in the fridge or freezer to avoid nibbling on foods that do not promote good health.
Stock the Refrigerator with Healthy Snacks
Organize the fridge after shopping and create areas for healthy snacks that are up front and very visible. Chop fruits like watermelon and cantaloupe in bulk so you always have some chopped fruit ready for a healthy snack.
Keep vegetables like celery, green beans, cauliflower, and carrots in the fridge so you always have them available to create a vegetable platter or to grab for a quick, healthy snack.
Cook Snacks at Home to Ensure they are Healthy
Make your own healthy snacks to save money and ensure the snacks are free of chemical additives that are detrimental to health. It is easy to make home-made frozen fruit pops or home-made banana muffins or carrot muffins.
Use a Blender to Create Healthy Snacks
A blender is an invaluable tool in the summer months for making smoothies out of low fat milk and fresh fruit like blueberries, kiwi, watermelon, peaches, strawberries, or mango. A blender may also be helpful to make fresh salsa out of vegetables from the garden. Salsa is great as a healthy snack when combined with a platter of fresh vegetables.
Start a Garden Swap
To ensure an ongoing flow of fruits and vegetables start a garden swap with friends and relatives. Agree to share one bag or basket of food from the garden each week. Make a list of what each person would prefer to receive from your garden and let others know of your preferences for produce too.
This project lets everyone have a wider variety of fruits and vegetables to use for summer snacks. The more diversity in one’s diet the larger the amount of nutrients available so swapping garden produce is good for health.
Creative Summer Finger Food Ideas:
Fruit juice frozen pops
Frozen watermelon cubes
Carrot muffins
Frozen grapes
Frozen circles of honeydew and cantaloupe
Air popped popcorn
Raw cauliflower
Raw almonds
Fruit kebabs
Veggie kebabs
Fun Summer Snack Ideas for Kids:
Strawberry milkshakes
Blueberry waffles
Banana muffins
Jell-O parfait with fresh fruit
Pineapple frozen ice drink
Celery sticks with peanut butter
Apple slices with peanut butter
Kiwi slices with grapes
Bowl of blueberries and milk
Kebab of all green foods: grapes, kiwi, green apple slices, pear slices
Kebab of all orange foods: peach slices, orange slices, chunks of cantaloupe
Summer Picnic Food Ideas:
Homemade hummus and pita bread
Fruit salad
Vegetarian chili
Bananas, pears, and apples
Kiwi and mango slices
Jell-O with fruit
Pita stuffed with tuna, balsamic vinaigrette, and green beans
Home-made jam with freshly baked scones
Kebab with raw veggies: red pepper, cauliflower, broccoli, yellow pepper and dipping sauce Peanut butter and jelly sandwiches
Apple butter sandwiches
Brie cheese and tomato slice in a pita
Fresh vegetable buffet with bowls of hummus, dips, salsa, and pita chips
Source: Read the complete article by Julia Bodeeb at http://www.brighthub.com/health/diet-nutrition/articles/38877.aspx
|
|
Family Fun
Chino Walks Tip: July 22 – July 28
Summer Health and Safety
1. Summer is the time for maximum sun exposure. In June, in the Northern Hemisphere, the sun is closest to Earth, straight above you, and there are more hours of sunshine, all increasing exposure. Weather is generally cooler than in July and August, making you think the sun is less intense when it actually is not. Radiation is unrelated to temperature. Moreover, children are more susceptible to burning, having lost their protective tans from the previous summer.
2. Appoint a designated “toddler watcher” at family get-togethers. Everyone wants to hold and play with infants and young children. But when “everyone” watches them, often no one is in charge, and toddlers may wander off unnoticed. Make sure that a responsible individual is in charge of watching children, and that this person returns them to you.
3. Discard prepared food left standing outdoors for more than one hour in warm weather. Hosts of summer picnics or backyard barbeques may be inexperienced at preserving food outdoors. Buffets are especially popular, with food left unprotected from the heat, sun, and insects. Young children (and the elderly) tend to have more severe cases of food poisoning.
4. Do not use products that combine insect repellents and sunscreens. While many situations call for both, the intervals of applications and other considerations make combination products impractical. Generally, apply the sunscreen at least twenty minutes before sun exposure while the repellent can be applied just before exposure. The repellent may reduce the effectiveness of the sunscreen. Consider using a stronger sunscreen.
5. Have a “becoming separated” plan. (“Becoming separated” sounds less threatening than “getting lost.”) Give older children a cell phone or arrange a meeting location. Tell younger children to stay where they are if they do not see you; most are prone to panic and start running, which will make finding them more difficult. Some strategies: tell them to “hug-a-tree” (See http://www.theozarks.com/HugATree.htm). Appoint a toddler watcher (see above). Investigate electronic child tracking devices. Such devices have been available for some years but are infrequently used. Check the Internet for sources.
6. Have small children wear personal flotation devices when playing near water. Half of young children who drown or nearly drown were not supposed to be in the water. They wander away from picnics or ball games, or fall off docks or rocks.
7. Consider the pros and cons of taking the family dog. Leaving pets at home presents problems, but taking them along does too. Many are unaccustomed to long drives, become unruly and carsick, and distract drivers. Dogs have landed in drivers’ laps, and have been lost or killed darting out when car doors open. Unrestrained ones become missiles in sudden stops, injuring themselves and people. Some dogs are “spooked” by wild animals that may be encountered during outdoor vacations.
8. Getting out of the sun means more than just not seeing the sun. Sitting in the shade under a large leafy tree provides much more protection than being in the shade of a building with the sky visible above. Fluffy white clouds reduce radiation by merely 20%. Choose ground covers of grass or dirt, when possible. White sand reflects most of the radiation reaching it, and water, depending on the angle of the sun, waves, and other factors, reflects up to 80%. The shade of a beach umbrella may decrease radiation by only 50%. Reflected radiation is particularly harmful because it is an additive to direct radiation.
9. Teach children not to swallow water when swimming. Even at well-maintained swimming facilities, children who place their heads under water experience more cases of diarrhea than children who merely wade. Factors which increase the chances of the water containing disease-causing organisms include: hot weather, lots of people in the water, infants in diapers, small backyard pools, and natural bodies of water on private land. Chlorine evaporates in heat. The more people at a facility, the greater the risk of contamination. Backyard pools, private ponds, lakes and streams are often not checked for contamination.
10. Minimize car motion sickness. Here are some suggestions:
· Serve small, light snacks before and while driving. Give frequent small drinks of cold water and juice.
· Do not let children prone to motion sickness read, draw, or color while the car is in motion.
· Place car seats so that children can see out the windows. Tell older children to focus on distant scenery.
· Keep cars cool and ventilated. Avoid strong odors. Get gas when children are not present.
· Stop frequently and allow children to exercise. Irritability in pre-verbal children may be due to motion sickness.
· Avoid winding roads, frequent traffic stops, and sudden acceleration and braking, if possible.
· Tell older children to breathe slowly and deeply for a minute or two when they feel sick.
· Drive during hours when children usually sleep.
Source: Read the complete article by Kids Travel Doc at http://kidstraveldoc.com/wordpress/ten-tips-summerchildrenoutdoor-health-and-safety/
|
