• Best used for: brownies, dark quick breads.
• Why substitute? Substituting baby prunes for oil and butter cuts more than half the fat and calories. 
• Tips on making the switch: The color of the prunes will change the batter color, so use this swap when baking dark breads or brownies. The recipe will bake up denser and have more moisture. Also, be sure to snip the tips of the prunes and finely chop them for the recipe.

• When your recipe calls for milk chocolate chunks, use 1/2 the amount of mini milk chocolate chips or finely chopped dark chocolate.
• Best used for baking.
• Why substitute? Using mini chocolate chips means that every bite still has the sweet flavor, but with less calories. If you substitute dark chocolate (with 70 percent cocoa and cocoa powder) for milk chocolate, you gain flavonoids that help keep blood vessels clear and flowing. 

• Best used for: meat sauces, burgers, meat loaves, tacos.
• Why substitute? Ground turkey breast has less fat than beef. 
• Tip on making the switch: Burgers will pack more tightly and are less likely to crumble when using a 1/2 ground beef, 1/2 lean ground turkey breast ratio.

• When your recipe calls for vegetable oil, butter, or margarine use 1/2 applesauce and 1/2 buttermilk.
• Best used for: muffins, quick breads, cakes from mix.
• Why substitute? According to the USDA, 1/2 cup of salted butter contains roughly 900 calories and 92 grams of fat, while a 1/2 cup of unsweetened applesauce contains about 50 calories and zero grams of fat. 
• Tips on making the switch: Use a standard liquid measuring cup and add the applesauce with the liquid ingredients. Reduce the amount of added sugar in the recipe if the applesauce is sweetened. Try not to over bake recipes; low-fat recipes tend to dry out when over baked.

 

• Whole meal, whole grain and whole wheat foods, including breads, cereals, rice, and pasta.
• Fibrous fruit and vegetables (broccoli, kale, brussel sprouts, peaches, pears, nectarines, dates)
• Nuts and seeds                                                                                                                           
• Peas and beans                                                                                                                    
• Bananas                                                                                                                                  
• Pulses and grains
• Oats

• For greater visibility during dusk and darkness, decorate or trim costumes with reflective tape that will glow in the beam of a car's headlights. Bags or sacks should also be light colored or decorated with reflective tape. Reflective tape is usually available in hardware, bicycle, and sporting goods stores.
• To easily see and be seen, children should also carry flashlights.
• Costumes should be short enough to prevent children from tripping and falling.
• Children should wear well-fitting, sturdy shoes . Mother' s high heels are not a good idea for safe walking.
• Hats and scarves should be tied securely to prevent them from slipping over children's eyes.
• Apply a natural mask of cosmetics rather than have a child wear a loose-fitting mask that might restrict breathing or obscure vision. If a mask is used, however, make sure it fits securely and has eyeholes large enough to allow full vision.
• Swords, knives, and similar costume accessories should be of soft and flexible material.

• Children should not enter homes or apartments unless they are accompanied by an adult.
• People expecting trick-or-treaters should remove anything that could be an obstacle from lawns, steps and porches. Candlelit jack-o'-lanterns should be kept away from landings and doorsteps where costumes could brush against the flame. Indoor jack-o'-lanterns should be kept away from curtains, decorations, and other furnishings that could be ignited.

 

http://www.mealsmatter.org/EatingForHealth/Topics/Healthy-Living-Articles/Portion-Sizes.aspx

 

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 23 – September 29

Flip the Fat Switch

 

According to its publicist, sugar is a health food.  After all, it contains zero fat, provides instant energy, and makes almost any food taste better.  But these attributes are all trumped by a physiological fact: Sugar makes you fat.  That may seem like a given, but by understanding why, you can minimize sugar's harmful effects and create a leaner, healthier body.

 

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
In a 2005 study, Swedish researchers observed that when people consumed 2 tablespoons of vinegar with three slices of white bread, their blood glucose was 23 percent lower than when they ate white bread only; they also felt more full.  Credit acetic acid, a primary component of vinegar, dressings, and pickled products.  The advice: Order extra pickles on sandwiches and begin any high-carbohydrate meal with a side salad that is mixed with a vinegar-based dressing, such as balsamic vinaigrette or Italian.  Or make your own vinegar-and-oil dressing by slowly whisking 2 tablespoons of olive oil into a bowl containing 2 tablespoons of red or white vinegar.

 

Eat java-friendly foods
Canadian researchers discovered that men who downed the caffeine equivalent of 1 to 2 cups of coffee an hour before a high-sugar meal experienced 16 percent higher levels of blood glucose afterward, compared with when they consumed a caffeine-free placebo.  An important point: When it isnot paired with sugar, caffeine increases the rate at which your body burns fat.  So, whenever possible, drink the coffee but skip the doughnut, muffin, or bagel.  Opt for breakfast foods like eggs and fruit instead; they have little or no effect on blood glucose.

 

Pump iron first thing in the morning
Scientists at Syracuse University recently found that a single weight-training session reduces the effect of a high-sugar meal on blood glucose by 15 percent for more than 12 hours after a workout.  The likely reason: Exercise drains your muscles' fuel reserves — stored glucose known as glycogen.  To ensure that you have plenty of energy for your next workout, your body immediately shuttles any available glucose to your muscles, where it is packed away for future use — helping to reduce blood-glucose levels.  So until glycogen levels are replenished, which can take several hours, high-sugar foods are not as detrimental.  Because aerobic exercise calls on glycogen, too, you can expect a similar effect from your cardio session.

 

Read the Complete article by Jeff Volek, Ph.D., R.D., at http://health.yahoo.com/nutrition-healthyhabits/flip-the-fat-switch/mens-health--5036.html;_ylt=AmfPJRDCGB2emdFXfegyaMzVtcUF

Source: Read the entire article by Aina Hunter and Angela Black at http://lifestyle.msn.com/your-life/reinvent-your-life/articleglamour.aspx?cp-documentid=20208250&gt1=32036

• When making a salad, check what is on sale and what looks best when you are out shopping. Almost all salad recipes can be modified to incorporate different ingredients so do not be afraid to mix and match ingredients.
• Consider blanching raw vegetables for 30 seconds to a minute before adding to the salad. Everything from carrots to broccoli really benefits from this. The vegetables are still crisp, but have more color and moisture and seem to absorb the flavors of the dressing better when they have been blanched. Peas, snow peas, beans, cauliflower, and squash also are better when blanched slightly before adding to the salad. Make sure to place the blanched vegetables immediately in ice water to stop the cooking process once their color has brightened.
• For nicer presentation, always mix your salad in one bowl and then transfer it to a serving bowl. This allows you to have plenty of room to mix your salad, and if you are like me, to be messy, but still have a nice, neat compact bowl for serving.
• Consider placing your salad in a bowl that can easily be nested in another bowl or decorative container, especially for potlucks or outdoor dinners. Fill the larger bowl partway with ice and the salad will stay cool and safe for longer.
• Even a simple garnish helps make a salad special. Consider sprinkling on some paprika, chopped parsley, chervil, chives or other fresh herbs, diced red onions, diced olives, diced meats, diced peppers, toasted chopped nuts, sliced mushrooms, or other ingredients. Do not forget the stand-bys of sliced pepper rings, hardboiled egg slices, or sliced pickles.
• Add some crunch to your salad with sesame seeds, sunflower seeds, toasted nuts, ramen noodles, chow mein noodles, or a crumbled tortilla. To make sure these ingredients stay crunchy, add them right before serving.
• The plated salad is back. I have been seeing more references to the plated salad in publications and at parties. They are easy on the hostess and make a distinctive course for more formal dinners. Any salad can be served on a plate, either by serving the salad directly on the plate or in a slice of melon, half of a pear or peach, in a decorative lettuce leaf, in a tortilla cup, in a hollowed out pepper or halved cucumber, or any of a variety of decorative touches that you think will blend well with your salad.
• Do not be afraid to substitute low fat ingredients in most salad recipes. Low fat sour cream and mayonnaise can be substituted for the full fat versions, and fat free plain yogurt can also be used for either in most recipes with excellent results. Consider using half regular and half low fat ingredients for the perfect balance of taste and health. For oil based dressings, consider using mild rice vinegar in place of all or part of the vinegar in the dressing and half of the oil. Chicken or vegetable broth also makes a great substitute for part or all of the oil in many dressings. Also do not be afraid to use your favorite fat free or low fat bottled dressing in place of a homemade dressing on a salad if you think it will taste good.

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

 

Source: Read the complete article by Kids Travel Doc at http://kidstraveldoc.com/wordpress/ten-tips-summerchildrenoutdoor-health-and-safety/

Source: Read the complete article by Lola Law at http://www.articlesbase.com/home-and-family-articles/free-family-fun-summer-activities-and-tips-859125.html

Family Fun

Chino Walks Tip: July 1 – July 7

Farmers Market

Join Healthy Chino each Wednesday from 5:00–8:30 p.m. throughout August 26^th for a Certified Farmers Market on City Hall Lawn at 13220 Central Avenue, Chino CA. The market will have amenities such as fresh produce, live music, prepared foods, crafts and flowers. Please visit www.chinofarmersmarket.com for more information or call 909.590.5567.

 

• Dress for the heat. Wear lightweight, light-colored clothing.  Light colors will reflect away some of the sun's energy.  It is also a good idea to wear hats or to use an umbrella.
• Drink water. Carry water or juice with you and drink continuously even if you do not feel thirsty.  Avoid alcohol and caffeine, which dehydrate the body.
• Eat small meals and eat more often. Avoid foods that are high in protein which increase metabolic heat.
• Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4:00 a.m. and 7:00 a.m.
• Stay indoors when possible.
• Take regular breaks when engaged in physical activity on warm days.  Take time out to find a cool place.  If you recognize that you, or someone else, is showing the signals of a heat-related illness, stop activity and find a cool place.  Remember, have fun, but stay cool.

• Heat Wave: More than 48 hours of high heat (90^oF or higher) and high humidity (80 percent relative humidity or higher) are expected.
• Heat Index: A number in degrees Fahrenheit that tells how hot it really feels with the heat and humidity.  Exposure to full sunshine can increase the heat index by 15^o F.
• Heat cramps: Heat cramps are muscular pains and spasms due to heavy exertion.  They usually involve the abdominal muscles or the legs. It is generally thought that the loss of water and salt from heavy sweating causes the cramps.
• Heat Exhaustion: Heat exhaustion is less dangerous than heat stroke.  It typically occurs when people exercise heavily or work in a warm, humid place where body fluids are lost through heavy sweating.  Fluid loss causes blood flow to decrease in the vital organs, resulting in a form of shock.  With heat exhaustion, sweat does not evaporate as it should, possibly because of high humidity or too many layers of clothing.  As a result, the body is not cooled properly. Signals include cool, moist, pale, flushed or red skin; heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion.  Body temperature will be near normal.
• Heat Stroke: Also known as sunstroke, heat stroke is life-threatening.  The victim's temperature control system, which produces sweating to cool the body, stops working.  The body temperature can rise so high that brain damage and death may result if the body is not cooled quickly.  Signals include hot, red and dry skin; changes in consciousness; rapid, weak pulse; and rapid, shallow breathing.  Body temperature can be very high — sometimes as high as 105^oF.

• Cool, moist, pale skin (the skin may be red right after physical activity).
• Headache.
• Dizziness and weakness or exhaustion.
• Nausea.
• The skin may or may not feel hot.

• Vomiting.
• Decreased alertness level or complete loss of consciousness.
• High body temperature (sometimes as high as 105^oF).
• Skin may still be moist or the victim may stop sweating and the skin may be red, hot and dry.
• Rapid, weak pulse.
• Rapid, shallow breathing.

• Cool the Body
• Give Fluids
• Minimize Shock

1. Fill Up on Fiber: Since fiber adds bulk to food, it does the job of filling you up as well as slowing the rate of digestion.  The result?  You will feel full sooner than you would have with a lower fiber choice. Foods that make you feel full like whole grain pasta, bread, crackers, and breakfast cereal can be a good place to start building your fiber repertoire.  Keep an eye out for impostors that tout claims like, "made with whole grain" or "multigrain." If a whole grain isn't listed first on the ingredient list, it's probably just a high-fiber impostor.  Simple fruits and vegetables are also an important way to increase fiber in your diet.  Produce picks like whole fruit (instead of juice — which is missing fiber) at breakfast, bean soup at lunch, and vegetable sticks for a snack can be quick and easy additions.
2. Power Up with Protein: If you are always fighting an empty feeling, you may not have enough protein in your diet.  Healthy adult women should be taking in 46 grams of protein per day, while healthy men can have a bit more at 56 grams per day.  Lean cuts of beef and pork, as well as fish, eggs, nuts, and poultry are satisfying selections that work with most any diet — and there are many options that can be incorporated into a vegetarian diet plan.  Add an egg to your whole grain English muffin for breakfast, spread your sandwich with hummus, or smear a couple of tablespoons of peanut butter on your apple for an afternoon snack.  
3. Turn Up the Volume: Instead of noshing on foods that squeeze big calories into an unsatisfying little package, try the opposite: fill up with low-calorie foods in a bigger package.  Choosing between raisins and grapes illustrates this point: a quarter cup serving of raisins is 120 calories — about the same amount of calories in a one cup serving of grapes.  With the grapes, you will get four times as much food for nearly the same amount of calories.  Following the same principle, think about a side to pair with your lunchtime sandwich.  A 1/2 cup serving of potato salad has about 180 calories, but for the same amount of calories, you could have a 1/2 cup of vegetable soup, an apple and a chocolate kiss to soothe your sweet tooth.  The lower-calorie, high-volume choices not only have the benefit of being foods that make you feel full, they can also leave a little room for a small treat.

The City of Chino Healthy Chino will partner with the Chino Valley Unified School District and Walnut Avenue Elementary School to host the 4^th Annual Family Fitness Day.  The goal for the day is to encourage whole body wellness, healthy eating, and physical activity as forms of fun and entertainment.  More than 500 children and families are expected to participate in offers such as healthy grilling samples, health screenings, fun fitness activities, entertainment and more.  Family Fitness Day takes place on Saturday, May 16, 2009 from 10:00 to 1:00 p.m. at Walnut Avenue Elementary in Chino.  For more information, contact (909) 590-5512 or cmmartinez@cityofchino.org.

Spring Into Action

Chino Walks Tip: April 29 – May 6

When Is an Insect Bite Emergency?

Most of the time there is little to worry about when one is bitten or stung by an insect. These attacks often cause very few problems other than initial shock and pain.

However, the same bite on small children and those with allergies can be serious. Make sure to heed signs that the victim may need medical attention. Rapid inflammation and other adverse reactions to a bite or sting could be an indicator of an allergy. The best way to keep calm and handle the situation effectively is to know what common reactions look like, so it is possible to identify emergency situations.

Ants
Even the most pristine summer day can be sullied by an ant bite. Thankfully most injuries caused by ant are only hurt at the time of the attack. In fact, the only species of ant that cause serious problems in the United States is the fire ant. This insect originally came from South America and is only found in the southern states.

Fire ants sting any creature that is seen as a threat to their colony and usually leave a blister that may itch. Since they have very potent venom, the area may in some cases swell. About 15% of people may have an allergic reaction to the venom and go into anaphylaxis. Though the severity of the reaction can vary, in the most serious cases the victim may have trouble breathing, form hives, and feel faint. Cramps, diarrhea, vomiting, runny nose, and anxiety are less common symptoms. Those who are experiencing this reaction should be taken to a doctor as soon as possible.

Bees and Wasps
People who have been stung by a bee or wasp before know that though the sting can be very painful, it usually has no other adverse effects. In the case of a sting, remove the stinger immediately (in the case of a bee sting) and wash the infected area. A normal injury will be red and the area around it will swell, but some ibuprofen should virtually remove the pain and discomfort.

Being stung more than half a dozen times is always a concern. Multiple stings may cause serious reactions even in those who do not have an allergy. Children are especially susceptible to high doses of venom. Also, stings on the inside of the mouth or throat require immediate medical attention because they can swell and constrict the airway.

There are several symptoms that signal an allergic reaction for those who are unaware they have the allergy or cannot communicate the problem.

• Itching or hives in other places than the affected area are a tip off that the venom from the insect is traveling through the body.
• Problems breathing, difficulty swallowing, and faintness are all signs that the victim’s body is swelling rapidly.

Those who have severe common reactions may keep a dose of adrenalin around in the form of an Epi-Pen, but even after the shot is administered they should be taken to the hospital.

Mosquitoes and Ticks
Mosquito bites are mainly just a minor annoyance. Even those who are allergic to the bite may only experience uncomfortable swelling. A mosquito bite is never an emergency, but it can harbor dangerous diseases like West Nile virus and other types of encephalitis. Those infected will experience flu-like symptoms within a few days and should go see a doctor.

Ticks are found in wooded areas and tall grasses. They attach themselves onto animals and feed off of their blood. Most varieties of tick will leave no more than a small bite wound when removed, but the small deer tick can pass along Lyme disease to humans. Those who have been bitten by a tick will develop a bulls-eye rash or experience swelling if they have been infected and should seek treatment.

Spiders
Though spiders are not insects, their bite can be cause for emergency medical treatment. Bites from spiders are rare because they are extremely defensive creatures that usually shy away from humans. About 2% of bites are any cause or concern and even less are considered emergencies.

Only two types of spiders found in the United States are fatal to humans. The black widow and brown recluse are easily identifiable. Within a few minutes of the bite the victim should be in intense pain. Those who are bitten by one of these spiders should go to the hospital immediately.

Handling a Bite or Sting
Most bites or stings simply need to be washed with soup or water. In a few cases, cold should be applied to reduce swelling. If the victim has a known insect allergy, it may be a good idea to go to the hospital anyway. Those experiencing any severe reactions should be taken to the emergency room.

 

Source: Read the entire article by Stephanie Larkin http://www.articlesbase.com/home-improvement-articles/insect-bites-when-do-they-become-an-emergency-403294.html

Spring Into Action

Chino Walks Tip: April 22 – April 29

Choosing Sunglasses: Is UV Protection Important?

Yes, ultraviolet (UV) eye protection matters.  UV radiation from the sun can damage not only the skin of your eyelids but also the clear outer parts of the eye — the cornea and conjunctiva.  UV exposure also contributes to the development of certain types of cataracts.

. 

When you are choosing sunglasses, look for UV protection details on product labels.  Choose sunglasses that block at least 99 percent of UVB rays and at least 95 percent of UVA rays.  This level of UV protection is in accordance with guidelines established by the American National Standards Institute (ANSI).  Skip sunglasses that are labeled "cosmetic" and those that do not offer details on UV protection. 

 

Of course, UV protection is not the only consideration when it comes to selecting sunglasses.  In addition to UV protection — which, again, is a must for any type of sunglasses — here is the lowdown on other options:

 

• Blue-blocking lenses.  Blue-blocking lenses — which are typically yellow or orange — are thought to make distant objects easier to see, especially in low light.  Blue-blocking plastic lenses may make it difficult to discriminate the hues in traffic lights, however, and not all blue-blocking lenses offer adequate UV protection. 
• Polarized lenses.  Polarized lenses reduce glare.  Unless they are specifically treated with UV coating, polarized lenses do not offer UV protection. 
• Photochromic lenses.  Photochromic lenses reduce glare and help maintain clarity, although they may take time to adjust to different light conditions.  Not all photochromic lenses offer adequate UV protection, so be sure to check the product label. 
• Polycarbonate lenses.  Polycarbonate lenses offer protection from impact injuries that may be sustained during physical activities.  Polycarbonate lenses also adequately shield the eyes from UV radiation. 
• Mirror-coated lenses.  Mirror-coated lenses help block visible light, but they do not necessarily block UV radiation. 

 

Standard prescription eyeglasses can also be treated with a material that provides UV protection while retaining a clear, nontinted appearance.  Most rigid contact lenses also provide UV protection — but because contact lenses do not cover the entire eye, it's still important to wear sunglasses when you are outdoors. 

 

Source: Read the entire article by Dennis Robertson, M.D., at http://www.mayoclinic.com/health/uv-protection/AN00832

Spring Into Action

Chino Walks Tip: April 15 – April 22

How to Prevent Noise-Induced Hearing Loss

What is noise-induced hearing loss?
Noise-induced hearing loss is the slow loss of hearing caused by too much noise.  Hearing loss happens when too much noise hurts the hair cells in the inner ear. 

Noise-induced hearing loss is one of the most common causes of nerve deafness.  As many as 10 million Americans have this kind of hearing problem. 

Noise-induced hearing loss lasts forever.  Hearing aids can help, but they can not fully correct it.  This kind of hearing loss can be prevented by staying away from loud and long noises. 

How do I know if noise could be hurting my ears?

You may be exposed, at work or through hobbies, to noise that hurts your hearing.  If you have to shout when you talk to a coworker who is standing next to you, the noise level at your workplace may be hurting your ears. 

 

Both the loudness of sound (called the intensity) and the amount of time you hear the noise are important.  Sound is measured in decibels.  Eight hours of hearing noise at 85 decibels could hurt your hearing.  At higher sound levels, you could lose hearing in even less time.

 

Workplaces where sound levels are an average of 85 decibels or higher average for more than eight hours must have programs to save the hearing of workers.  These workplaces must give free hearing protection devices to workers.

 

How do I know if I am getting noise-induced hearing loss?
Noise-induced hearing loss usually happens slowly.  There is no pain.  Right after hearing noise, you may notice a "ringing" sound in your ears.  You might have trouble hearing people talk.  After several hours or even a few days, these symptoms usually go away.  However, when you are exposed to this kind of noise again, you could get a hearing loss that lasts forever. 

Early signs of noise-induced hearing loss include the following:

·         Having trouble understanding what people say, especially in crowded rooms.

·         Needing to turn the TV sound higher.

·         Having to ask people to repeat what they just said to you.

·         Not being able to hear high-pitched sounds, like a baby crying or a telephone ringing in another room.

Along with the hearing loss, you may also have ringing in the ears.  (This is called "tinnitus.") The only way to find out if you have a hearing loss is to have your hearing tested by a trained professional. 

What can I do to prevent noise-induced hearing loss?

• You can make "hearing health" a part of your lifestyle.  Stay away from loud or prolonged noises when you can.  Turn down the music volume.  Buy power tools that have sound controls. 
• When you must be around noise, either at work or at play, use something to protect your hearing. 
  Hearing protection devices, like earplugs, earmuffs and canal caps, are sold in drugstores and hardware stores.  Different brands offer different amounts of protection.  If you are not sure which kind is best for you, or how to use it correctly, ask your doctor.  Often the best kind is the one that you feel comfortable in so you can wear it when you need it. 
• Keep your hearing protectors handy and in good condition. 
• Teach your family how important it is to stay away from too much noise and to use hearing protection. 
• If you think you have a hearing loss (or if someone in your family thinks so), it is important to have your hearing tested. 

 

 

Source: Read the entire article by the American Academy of Family Physicians. At http://www.aafp.org/afp/20000501/2759ph.html

Spring Into Action

Chino Walks Tip: April 8 – April 15

Stop Before you Drop

Work hard and reap the rewards.  Work too hard and lose those rewards.

There is no doubt that smart, dedicated training sculpts your thighs, trims your abs, increases your energy, banishes your blues, and even helps maintain your weight.  Nevertheless, when excessive, the very exercises that empower you can also rob you of all that progress.

Are you supposed to train hard? Pushing through one last set with the weights and going to the gym for an extra day of intense cardio should help you achieve your goals faster, right? Not necessarily.  Contrary to the popular mantra "no pain, no gain," pushing yourself too hard, too long, and without adequate rest decreases performance and increases the likelihood of health problems.  In other words, you overtrain.

Overtraining is a generic term that describes many tiers of excessive exercise.  Basic fatigue and muscle soreness caused by a few days of intense workouts are considered hallmarks of overload training, a common and necessary part of your routine.  When your muscles do not recover, overload training evolves into overreaching, characterized by fatigue, decreased performance and a recovery time of about 2-3 weeks.  If you skip that recovery time, overtraining syndrome develops.  In addition to the effects of overreaching, overtraining extends your recovery time and can cause health problems.

Not Just Exhaustion
If you are waking up sore and stiff due to a few intense workouts, you are fine.  If that soreness and stiffness refuses to budge over time, that is your warning.  Muscle soreness should usually dissipate within about 48 hours of an intense workout, says Lisa Leonard, an online personal trainer.  Depending on your fitness level and the intensity of the workout, however, some muscle soreness may extend beyond 72 hours.

Besides soreness, those who overtrain also exhibit the following symptoms:

·         Sleep disturbances: Getting too much sleep or too little sleep; waking up fatigued despite a normal amount of sleep.

·         Psychological reactions: Burnout, boredom, depression, irritability, anger.

·         Impaired performance: Decreased strength, decreased endurance, delayed recovery, general intolerance to training.

·         Decreased immune function: Increased susceptibility to colds, flu and infections; slow rate of healing.

If not controlled, overtraining may lead to permanent, more devastating consequences.  Excessive exercise —especially when combined with excessive weight loss — interferes with hormones, disrupting your menstrual cycle.  No cycles mean no hormones, and no hormones mean bone loss.  In essence, you deprive your body of bone-preserving hormones, increasing your likelihood for developing osteoporosis prematurely as well as decades down the road.

Pieces of the Puzzle
What causes overtraining syndrome?  Excessive training without reasonable rest, when your body can not catch up with the frequency and/or intensity of your workouts.  Exercise is a stress, and the intensity and frequency of that stress influences the amount of rest the body requires for recovery.  But exercise is not the only piece of the overtraining syndrome puzzle.

Dieting can also contribute to overtraining.  Muscles need calories for recovery, and deficient calories are the most important nutritional factor in the development of overtraining and exhaustion, states Therese Franzese, MS, RD, director of nutrition at Chelsea Piers in New York City.  Inadequate nutrient intake limits the body's ability to recover from exercise, increasing the likelihood of overtraining.

Rest, Relax and Recuperate
Fortunately, treatment is nearly effortless.  You do not have to forgo your routine forever in an attempt to heal; just give your muscles time.  "If you have problems taking days off, consider doing some yoga or stretching, so you are doing something for your body that is still movement-oriented," suggests Liz Neporent, MA.

To enhance recovery, eat a well-balanced diet, including plenty of fruits and vegetables.  The antioxidants and Vitamin C found in these foods help prevent muscle damage.  Do not forget your cereal, nuts, whole grains and lean meats.  These foods are high in zinc, which helps muscles heal.  Most important, do not skimp on the food. 

The best treatment is prevention.  "The best way to deal with overtraining is to prevent it from the start." Ribblett points out.  "Structure your training program so that there's no possibility it will happen." Using these suggestions, you can keep from running your body (and your goals) into the ground.

·         Hire a personal trainer.  He or she will arrange your workout for maximum benefits with minimal consequences.

·         Cross-train.  Variety is vital, says Ribblett.  Combine weight training with endurance training, and adopt a different type of exercise on your days off.  For example, try hiking, rock-wall climbing, racket sports, swimming or obstacle-course training.

·         Keep a training log.  By documenting your workout, you pinpoint patterns, observe reactions and prevent the development of over-training syndrome.  A training log also helps you accurately diagnose overtraining sooner.

·         Adjust your workout slowly.  "Never increase your overall workout volume by more than 10% a week," explains Neporent.  "For instance, if you typically walk 1 mile a day, five days a week, the most you should walk next week is 1.1 miles, five days a week."

·         Stay hydrated.  Drink water immediately before and after a workout.  Sports drinks are unnecessary if your activity is not longer than an hour.  If water does not thrill you, try diluted fruit juice; it keeps you hydrated while replenishing glycogen levels.

·         Eat.   You must ensure that you not only take in enough calories but also eat a well-balanced diet, containing healthy amounts of carbohydrates, protein and fat.  A starving body is not a healthy body.

Know Your Limits
"If it does not feel good, do not do it.  Listen to your body," Neporent insists.  Yes, training hard is essential to soar to that next level, but pushing yourself past your limits is counterproductive, devastating your progress.  Work hard, but do not jeopardize your progress by over-whelming your body.  The key to successful recovery is time.  Get rest, rest and more rest.

Source: Read the entire article by Vanessa Selene Williams at http://findarticles.com/p/articles/mi_m0KGB/is_2_4/ai_n6006072

Spring Into Action

Chino Walks Tip: April 1 – April 8

Finding the Right Food Combos

Healthy eating is all about math: subtracting fat, counting calories, dividing portions.  But do not forget adding: It is the little things we toss in the pot that often yield the biggest benefits.  "Adding just one food to another can make a tremendous difference in your total nutrient intake and offer significant health gains," says Tara Gidus, RD, a spokesperson for the American Dietetic Association (ADA). 

With benefits ranging from stronger bones and better eyesight to a healthier heart and improved immunity, here are 15 of our favorite quick pairings for breakfast, lunch, dinner, snacks — even beverages — that taste great, take seconds to make, and add up to amazing health. 

·         Improve Immunity: Whole Grain Cereal (any kind) + Sunflower Seeds
Sprinkling 1/2 cup of sunflower seeds into your morning cereal provides more than 100% of your day's requirements for alpha-tocopherol, the most active form of vitamin E.  As an antioxidant, vitamin E protects cells from damage caused by destructive free radicals that can lead to cancer and cardiovascular disease. 

·         Get Smoother Skin: Scrambled Eggs + Red Peppers
Tossing in 1/2 cup of chopped red peppers delivers more than 100% of your daily vitamin C need — which spells good news for your skin.  Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more vitamin C had less wrinkling and dryness. 

·         Heal Cuts and Bruises: Smoothie (any kind) + Wheat Germ
1/4 cup of wheat germ packs nearly half of your day's requirements for zinc, an essential mineral that helps repair cells and strengthens the immune system.  Even a slight deficiency can reduce your immunity, making it harder to heal. 

·         Reduce Night Blindness: Sandwich (any kind) + Spinach Leaves
Stacking only three small leaves of spinach on your sandwich satisfies at least 20% of your day's vitamin A requirements.  Vitamin A helps you see in the dark, but it also protects your eyes from age-related macular degeneration, which can lead to vision loss. 

·         Improve Brain and Heart Health: Garden Salad + Canned Wild Salmon
Adding 3 ounces of canned wild salmon to your salad provides half of the weekly recommendation for healthy omega-3 fats.  The fatty acids found in canned salmon are linked with improvements in heart and brain health.  Choosing wild salmon lowers your exposure to dioxin, which is a cancer-causing contaminant found in the feed given to the farm-raised variety, says Evelyn Tribole, RD, author of The Ultimate Omega-3 Diet. 

·         Strengthen Eyes: Stir-fry (any kind) + Kale
1/2 cup of kale delivers at least 12 mg of lutein and zeaxanthin, carotenoids found in dark leafy greens that help combat cataracts and age-related macular degeneration.  Results from the Eye Disease Case Control Study found that people who ate the most of these nutrients— as much as 5.8 mg a day —had a significantly lower risk of AMD than those who ate the least and stir-fry is the perfect way to throw it into the mix.

·         Lose Weight: Salsa + Chickpeas
Adding chickpeas to a light dip like salsa adds bulk without lots of calories and boosts your intake of protein, so you fill up faster and feel fuller.  Eating chickpeas regularly may also improve your overall food choices. 

·         Premenstrual Syndrome (PMS) Less: Low-Fat Pudding + Nonfat Powdered Milk
Sprinkling 1/3 cup of nonfat powdered milk into pudding satisfies 40% of your day's calcium and 50 to 100% of your vitamin D requirements, depending on your age.  Research shows that the combination of calcium and vitamin D reduces the risk of developing PMS. 

·         Cut Down on Cavities: Water + Unsweetened Cranberry Juice
Unsweetened cranberry juice prevents the buildup of Streptococcus mutans, the bacteria behind most cavities, by preventing them from sticking to the tooth's surface.  The unsweetened juice also interferes with plaque formation.  Mixing it with water helps dilute the juice's tartness. 

·         Maintain More Muscle: Strawberries + Nonfat Greek Yogurt
Greek yogurt packs twice the protein of ordinary yogurt and protein is essential for building, repairing, and maintaining muscles, which burn more calories than fat.  Strawberries add a burst of natural sweetness. 

·         Build Stronger Bones: Pasta (any kind) + Parsley
Topping a pasta dish with just six sprigs of parsley offers a fresh boost of flavor and delivers a full day's supply of vitamin K, says Marisa Moore, RD, an Atlanta-based nutritionist and ADA spokes­person.  Vitamin K is important for bone health — studies show that it helps prevent fractures and may guard against bone loss.

·         Lower Cholesterol: Soup (any kind) + Pinto Beans
Adding 1/2 cup of beans to soup lowers both total cholesterol and LDL cholesterol — the unhealthy kind that contributes to the buildup of arterial plaque. The researchers at Arizona State University Poly­technic found that people who ate 1/2 cup of pinto beans a day lowered both their total and LDL cholesterol by about 8%.  (Beans are high in fiber, which decreases levels of LDL by reducing its absorption.) 1/2 cup of black, kidney, or pinto beans supplies about 1/3 of your day's fiber needs.  (The heat from soup cooks canned beans through, and they add heft to a lighter broth). 

·         Boost Heart Health: Seltzer + Grape Juice
Grape juice contains a phytochemical called resveratrol found in the skin of red and purple grapes.  Research links resveratrol to lower blood pressure, reduced LDL cholesterol, and fewer blood clots. 

·         Lower Cancer Risk: Burger + Ketchup
A tablespoon of this condiment supplies you a healthful dose of lycopene, an antioxidant that guards against various forms of cancer by blocking cell-damaging free radicals.  Eating processed tomatoes (such as those in ketchup and tomato sauce) is best; cooking releases lycopene inside the plant cells, making it easier to digest and absorb, reports Steven J.  Schwartz, PhD, professor of food science at Ohio State University.

·         Lower Cancer Risk: Green Tea + Lemon:
Green tea is already rich in antioxidants, but a study from Purdue University found that adding citrus juice led to a fourfold increase in disease-fighting catechins.  Lemon juice in particular preserved the most catechins, while orange, lime, and grapefruit juices were less potent but effective. 

Source: Read the entire article by Winne Yu at http://www.prevention.com/foAAodcures/index.html.

Spring’s Steps to Health

Chino Walks Tip: March 25 – April 1

Sleep: Staple of Luxury?

For those of us working hard to stay fit, eat well and live a healthy lifestyle, sleep — along with exercise and proper nutrition — is a critical component of maintaining that lifestyle.

Unfortunately, due to our invariably hectic schedules, getting adequate sleep often ranks lowest on our list of priorities.  In fact, many of us underestimate the value of sleep and subscribe to the myth to think you can “train” your body to function on less sleep.  Not so.  For the average person, the minimum daily requirement to simply function normally is 7-9 hours of sleep.  Based on this figure, an estimated one-third of North Americans are sleep deprived.

Ironically, it is that lack of sleep that renders busy people less effective, as even a modest loss eventually creates a serious sleep debt when sustained over several nights.

Who Needs Sleep?
When you do not get sufficient sleep on a regular basis, your body attempts to both preserve and replenish its stores of energy until adequate sleep has been achieved.  The result?  A higher rate of weight gain, reduced motivation to exercise, and a reduction in the benefits that accrues from exercising.

Research shows that inadequate sleep can result in:

·         Higher stress and lower motivation levels

·         Slower reflexes and higher incidence of accidents

·         Poorer coping skills and reduced productivity

Sleep deprivation is serious: not only does it affect your health; it significantly impairs your overall quality of life.

How Does it Work?
During the valuable hours of sleep, your body goes to work.  Sleep allows your brain to consolidate the day’s learning into memory and improves your ability to learn repetitive skills, and cells are repaired and replenished allowing you to recharge for the next day.

How to Get a Good Night’s Sleep
For most of us it is simply a matter of making sleep a priority.  Set a regular scheduled time to go to sleep.  Make sure you calculate a minimum of 7-9 hours between the time you go to sleep and the time you wake up.  And if you find yourself unable to drift off to sleep right away, give yourself an allowance of an hour or so of reading and “wind-down” time in addition to your 7-9 hours of sleep.*

The Bottom Line:
Make sleep your priority and you will be able to reach your peak faster and more efficiently.  And most importantly, you will experience a significant improvement in your quality of life.

* Note: If you find that you are frequently unable to fall asleep, awaken several times in the night or feel tired even after sleeping for 7-9 hours, you should consult your physician or see a sleep specialist

Source: See the entire article by Cord Reisdorf at http://blog.wellnesstips.ca/blog/index.php/?p=188

Spring’s Steps to Health

 

Chino Walks Tip: March 18 – March 25

 

Eat Out and Lose Weight — 25 Easy & Healthy Tips for Dining Out

Whether you are eating at home or dining out, the same rules for watching your weight apply.  You need to eat more vegetables, fruit and whole grains.  Choose smaller portions of lean meats, fish and poultry.  Eat a variety of foods, and fresh, raw foods are better.  Cut back on salt, sugar, saturated fats and alcohol.  Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.

So whether you are having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.

Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:

 

1. If you know the menu from the restaurant you are going to, plan what you are going to have ahead of time.  This will help save you from making a last minute decision that could result in high-calorie choices.
2. Drink at least one full-glass of water or iced tea before eating your meal.  This helps your digestive process, and, because you will feel full sooner, you will eat less.
3. Do not be afraid to ask for the "senior citizen" special or kid's-sized portions.  Most restaurants will accommodate you — and often you will pay less as well.
4. Order first.  That way you are much less likely to be influenced by the choices of your companions.
5. If you are not sure how something is prepared, do not be afraid to ask.  And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.
6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables.  Many restaurants offer a vegetarian selection, so if you do not see it on the menu, ask.
7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter.  (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).
8. Order an appetizer and a salad as your meal.  Or a soup and salad.  For dessert, choose fresh fruit.
9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.
10. If you are having a full meal, split the appetizer and dessert with your companion.
11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.
12. Choose breadsticks over bread, or if you eat bread, do not add butter.  Stay away from muffins and croissants, and choose whole grain over white.
13. Choose steamed vegetables instead of baked potatoes or other starches.  Again, use lemon and herbs and spices rather than butter to flavor them with.
14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime.  Not only will you save money, but you will cut down on calories at the same time.
15. Take the time to enjoy your meal.  Savor the flavors and textures of your food, and enjoy the company you are with.  When you eat slowly, you give your body's internal clock the time it needs to know when you have had enough.  When you are full, stop eating.  Ask your server to remove your plate so you are not tempted to keep eating while you wait for your companion to finish.
16. Ask for salsa on your baked potatoes, rather than sour cream and butter.  Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.
17. Order salad dressings and sauces "on the side." This gives you more control of how much to use.  Another tip for salad dressing — rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad.  You will get the same amount of flavor, without all the added calories.
18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white.  Not only are they lower in calories, but they are better for you.
19. Stay away from "all you can eat" buffets and salad bars.  It is too easy to lose track of the amount of food you are eating, even when it is a salad.  If that is your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream.  Stick to soups, raw vegetables and fresh fruits.
20. Have your soup first.  It will help to fill you up, and most soups have fewer calories.
21. If you are craving something sweet, and do not want fresh fruit, choose sorbet.  If you absolutely have to have the chocolate sauce, use the same trick as you did with the salad dressing — dip your fork into it first, then your dessert.
22. Split your dessert with your companion.  You will still feel indulgent, and you will only have to exercise half as long to burn off the extra calories.
23. When ordering sandwiches, order them with mustard only, rather than mayonnaise.  Not only does mustard have almost no calories, but you will not miss the mayo.
24. If the portion you were served is large, only eat half of it.  Take the other half home.  Not only will you get two meals for the price of one, but you will cut the calories in half as well.
25. Go for a walk after eating.  Stroll along the beach, walk through a park, visit a zoo.  You will burn calories and get your exercise at the same time!

 

Source: Read the entire article by Michael Paetzold at http://www.a-to-z-wellness.com/health-tips/Eat-Out-and-Lose-Weight-25-Easy-and-Healthy-Tips-for-Dining-Out.htm

Spring’s Steps to Health

Chino Walks Tip:  March 11 – 18

Spring Outdoors for an Energizing Workout

Although we have moved our clocks ahead an hour and daylight stays with us a little longer, you still may find yourself doing the same old dark workouts inside the gym.  So why not spring forward — right out the door.  Taking your workout outside this spring can recharge your batteries and give you a renewed enthusiasm for exercise. 

But first, keep some pointers in mind.  When transitioning your indoor workout outside, take things a little slowly at first.  Aside from bumps in the road and slippery surfaces to watch out for, you do not want to overdo it the first time you head for the hills or rough terrain.  On the elliptical or treadmill machines in the gym you can manipulate the incline and resistance, but outdoors you are at the mercy of Mother Nature, so you may have to adjust your speed or intensity accordingly.  Of course, when heading outside be sure to bring water and wear sun block and dress in moisture-wicking layers of clothing that you can peel off as you warm up. 

And if you are looking for an entirely new outdoor workout to kick off spring, here is one of my favorites: 

Warm up.  Start off with 5 to 10 minutes of walking, light jogging, jumping jacks, or jumping rope.  Then perform the following series of exercises all the way through and, if you are up for more, repeat two to three times.

Jack squats.  Squat down while clapping your hands above your head.  Bring your arms to the side when standing up.  Repeat 20 times.

Push-up combo.  Do 10 push-ups with your hands on a wall or tree, then 10 with your hands on a bench, then 10 with your hands on the ground.

 

Jumping jacks or jump rope.  Do this for 3 minutes.

Walking lunges.  Start standing tall and then lunge forward with your right leg until your thigh is parallel to the ground.  Bring your left leg up as you stand tall and then repeat on the opposite leg.  Do 15 reps with each leg.

Planks.  Rest your forearms on the ground and lift up on your toes so that your body is parallel to the ground.  Elevate one leg up behind you for 30 seconds, then switch legs for another 30 seconds.

Mountain climbers.  Crouch down with your hands on the ground in front of you.  Extend one leg back and place one knee in toward the chest, then quickly switch.  Repeat for 20 reps each side.

Standing side crunches.  Stand with your hands clasped behind your head, elbows pointing out to the sides.  Bring your left knee up and your left elbow down so that they meet at waist level.  Return to the starting position and quickly repeat on the right side.  Alternate for a total of 20 reps.

Jogging, running, jumping jacks or jump rope.  Do this for 3 minutes.

 

Sitting V-crunches.  Sit on the edge of a bench and grab the back of the seat with both hands.  Lean back at a 45-degree angle and extend your legs out in front of you.  Then bring your knees into the chest for 20 reps.  (No bench? Start by sitting on the ground and placing your hands behind your bottom.)

One-leg squats with forward reach.  Balance on your left leg with your right leg slightly behind you.  Reach forward with your left hand and touch the ground.  Stand and repeat for 15 reps.  Then switch sides for 15 reps.

Cool down.  Walk slowly for 5 minutes.  Then stretch your entire body.  Place an emphasis on calm yoga-style breathing while you enjoy the scenery of the great outdoors. 

Source: Read the entire article by Gina Lombardi at http://fitlist.msnbc.msn.com/archive/2008/03/25/806353.aspx

Spring’s Steps to Health

 

Chino Walks Tip: March 4 – March 11

 

Spring Allergies

Spring is the time of year that we normally think of when it comes to seasonal allergies.  As the trees s tart to bloom and the pollen gets airborne, allergy sufferers begin their annual ritual of sniffling and sneezing.  Each year, 35 million Americans fall prey to seasonal allergic rhinitis, more commonly known as hay fever.

Although there is no magical cure for spring allergies, there are a number of ways to combat them, from medication to household habits.

What Causes Spring Allergies?

The biggest spring allergy trigger is pollen—tiny grains released into the air by trees, grasses, and weeds for the purpose of fertilizing other plants.  When pollen grains get into the nose of someone who is allergic, they send the immune system into overdrive.

The immune system, mistakenly seeing the pollen as foreign invaders, releases antibodies — substances that normally identify and attack bacteria, viruses, and other illness-causing organisms.  The antibodies attack the allergens, which leads to the release of chemicals called histamines into the blood. Histamines trigger the runny nose, itchy eyes, and other symptoms of allergies.

Pollen can travel for miles, spreading a path of misery for allergy sufferers along the way.  The higher the pollen count, the greater the misery.  The pollen count measures the amount of allergens in the air in grains per cubic meter.  You can find out the daily pollen count in your area by watching your local weather forecast or by visiting the NAB: Pollen & Mold Counts page on the American Academy of Allergy, Asthma and Immunology’s website.

Allergy symptoms tend to be particularly high on breezy days when the wind picks up pollen and carries it through the air.  Rainy days, on the other hand, cause a drop in the pollen counts because the rain washes away the allergens.

What Are the Symptoms of Spring Allergies?

Spring allergy symptoms include: runny nose, watery eyes, sneezing, coughing, itchy eyes and nose and dark circles under the eyes.

Airborne allergens also can trigger asthma, a condition in which the airways narrow, making breathing difficult and leading to coughing, wheezing, and shortness of breath.

How Are Spring Allergies Diagnosed?

If you have never been formally diagnosed with allergies but you notice that your eyes and nose are itchy and runny during the spring months, see your doctor.  Your doctor may refer you to an allergist for tests.

How Are Spring Allergies Treated?

Doctors combat allergies with a number of over-the-counter and prescription medications.  Over-the-counter allergy medications are effective for many people and include the following:

·         Antihistamines reduce sneezing, sniffling, and itching by lowering the amount of histamine (the substance produced during an allergic reaction) in the body.

·         Decongestants clear mucus out of the nasal passageways to relieve congestion and swelling.

·         Antihistamine/decongestants combine the effects of both drugs.

·         Nasal spray decongestants relieve congestion and may clear clogged nasal passages faster than oral decongestants.

·         Cromolyn sodium nasal spray can help prevent hay fever by stopping the release of histamine before it can trigger symptoms.

·         Eye drops relieve itchy, watery eyes.

Even though you can buy these medications without a prescription, it is a good idea to talk to your doctor first to make sure you choose the right medication.  

Some allergy sufferers turn to natural therapies for relief, although the research is mixed on their effectiveness:

·         Butterbur. The herb butterbur (Petasites hybridus), which comes from a European shrub, shows potential for relieving seasonal allergy symptoms.  In one Swiss study, butterbur was just as effective as the antihistamine Allegra for reducing symptoms of allergic rhinitis.

·         Quercetin. This flavonoid, which is found naturally in onions, apples, and black tea, has anti-inflammatory properties and has been shown in research to block histamines.

·         Stinging nettle. The roots and leaves of the stinging nettle plant (Urtica dioica) have been used to treat everything from joint pain to prostate problems.  Although some people use freeze-dried stinging nettle leaves to treat allergy symptoms, there is not much research to show that it works.

·         Nasal irrigation. Nasal irrigation with a combination of warm water, about a quarter-teaspoon of salt, and a quarter-teaspoon of baking soda may help clear out mucus and open sinus passages.  You can administer the solution through a squeeze bottle or a neti pot — a device that looks like a small teapot.

Just because a treatment says “natural” does not mean that it is safe.  Some herbal remedies can cause side effects or can react with medications you are taking.  Talk to your doctor before you start taking any herb or supplement.

Source: See the entire article by WebMD at http://www.webmd.com/allergies/spring-allergies

Steps to Prevention

Chino Walks Tip:  February 26 - March 4

A Sedentary Lifestyle and Diabetes

A lack of daily physical activity can lead to obesity, a major factor in developing type 2 diabetes.  Persons with type 2 diabetes are at increased risk for heart disease, stroke, kidney disease, eye complications, and foot and skin problems.  

The World Health Organization says a sedentary lifestyle is one of the 10 leading causes of death and disability.  It accounts for 300,000 premature deaths each year in the United States alone.  These deaths are mainly from cardiovascular disease — something for which people with diabetes and prediabetes are at a much higher risk than others.  

The Relationship Between Diabetes, Exercise and Weight
Keeping one’s weight in proportion to height is an effective way to control diabetes.  By exercising for just 30 minutes a day, five days a week, people can prevent prediabetes from becoming type 2 diabetes.  If a person already has type 2 diabetes, the same amount of exercise can help them minimize health risks and improve control of their condition.  

Food is broken down into compounds — one of which is glucose — and is then released into the bloodstream.  The pancreas releases insulin, which allows glucose to enter cells as a source of energy.  When people are inactive, their bodies cannot use insulin effectively.  This is known as insulin resistance or insulin sensitivity.  If this occurs, the pancreas sends out even more insulin to help, but instead of turning the food into energy, it stores the excess as fat.  This creates an increase in blood sugar levels and can lead to type 2 diabetes.  

Research has shown that even one session of physical activity can help improve a person’s ability to use insulin.  However, the effect lasts only 12 to 48 hours, which means regular physical activity is needed to keep insulin working effectively.  

How to Get Started:

• Check with a doctor first to develop a safe activity routine.  
• Drink a lot of water.  
• Do something instead of watching TV; lift hand weights or do leg raises.  
• Play tag or other outdoor games with family and friends.  
• Take the family dog (or a neighbor’s dog) for long walks.  
• Take stairs instead of elevators and escalators, and walk wherever possible.

 

For Office Workers:

• Spend the lunch hour walking or at the gym.  
• Walk to the restroom the long way.  
• Park the car far away from the front door.  
• Bike or walk to work.  
• Walk to coworkers’ offices instead of calling or e-mailing them.

 

For Kids:

• Try a dance video game.  
• Offer to walk the neighbor’s dog (which can also be a good way to earn a little cash)
• Explore the neighborhood on foot (ask parents for permission first)
• Go for a bike ride or walk with friends.  
• Use a jump rope.  
• Join a team at school.

 

Source:  Read the complete article by Jennifer Hicks at http://diabetes.about.com/od/benefitsofexercise/a/sedentary7.htm

Steps to Prevention

Chino Walks Tip:  February 19 – February 25

Preventive Care for your Teeth

Prevention is the key to keeping your teeth healthy and your smile beautiful for a life time.  

Why Brush?
Brushing your teeth after meals and between-meal snacks not only gets rid of food particles, it removes plaque, the sticky film that forms on teeth.  Plaque is made up of bacteria that produce acids that cause tooth decay and gum disease, so thorough removal of plaque is the main goal of brushing.  Using a fluoride toothpaste is also important because the fluoride reduces bacteria levels, as well as remineralizes tooth surfaces, making them stronger.  

Why Floss?
To prevent tooth decay and gum disease, plaque must be thoroughly removed from all tooth surfaces.  Unfortunately, your brush cannot reach effectively between your teeth and under the gumline.  Because tooth decay and periodontal disease often start in these areas, it is as important to floss on a daily basis as it is to brush.  

Flossing is a skill that needs to be learned.  Do not be discouraged if you find it difficult at first.  Your dentist or dental hygienist can help you learn to floss properly and give you tips on how to make it easier.  With practice, you will find that flossing takes only a few minutes of your time each day.  

What About Mouthwashes, Toothpastes and Other Oral Care Products?
There are a variety of products available to help support your oral health.  Mouth rinses, gels and toothpastes with fluoride can be used to help prevent decay.  Some mouthwashes and toothpastes contain ingredients with antibacterial properties and can help prevent or control gingivitis (gum inflammation).  Others contain ingredients to reduce the formation of tartar, the hardened plaque that forms on teeth over time.  Gum and mints containing xylitol, a natural sweetener that reduces decay causing bacteria, can be used as part of an overall strategy to help reduce cavities.  

If you are already using an over-the-counter product for your oral health, it is always a good idea to consult with your dentist on its appropriateness for you.  Depending on your individual situation, your dentist may recommend use of a specific product.  

Are Regular Checkups Really That Important?
When your dentist looks in your mouth, he or she is not only looking for the signs of tooth decay and gum disease, but also for signs of systemic diseases – as your mouth is often a good indicator of your overall health.  Conditions such as precancerous or cancerous lesions, diabetes, blocked salivary glands, and even HIV or AIDS can often be detected in an oral exam.  

Beyond the connection to your general health, regular dental care is essential to preventing more complicated dental problems from developing.  Good oral hygiene practices, that includes daily brushing and flossing, eating a healthy diet and visiting your dentist for a check-up twice a year – or as often as your dentist recommends — is the best way to keep your teeth healthy and your smile beautiful for a lifetime

Source: See the complete article by the California Dental Association at http://www.cda.org/popup/Preventive_Care