Health Tips

Watching Your Waistline

Over the past several decades many things in our American culture have gotten bigger, our houses, our vehicles, and our TVs, to name a few. But the one thing that has gradually increased that may impact our country the most is our waistline.

The current obesity epidemic rivals cigarette smoking in expenditure of health care dollars spent and threatens to change our way of life for many generations. While our waistlines have gotten bigger, there have been countless fad diets and quick weight loss scams that have come and gone to support a billion dollar weight loss industry. So why is being overweight or obese bad, and why do so many people struggle with weight loss?

There are many ways to measure obesity; two of the most common are BMI (body mass index) and your waist measurement. The higher your BMI number is the higher your risk is of developing many chronic diseases and disorders. BMI does not consider body composition and may be inaccurate for people under 5 feet tall or older adults. The waist measurement is taken just above the hip bone, close to the naval. The goal for men is less than 40 inches and a waist less than 35 inches for women. An elevated BMI or waist measurement is associated with an increased risk of developing the following:

• Heart Disease and Stroke
• Type II Diabetes
• Hypertension
• Sleep Apnea
• Several types of Cancer
• Alzheimer’s Disease
• Orthopedic problems and Arthritis

Weight loss is not easy for most people. Up to 70% of the population attempt weight loss every year in one form or another. Only 20% are successful at losing the weight and keeping it off. Fad diets and “magic” weight loss pills that promise quick weight loss are not healthy or safe.  Slow, steady weight loss is much more effective for the long term. One-half to two pounds per week is appropriate for most people. Focus on lifestyle changes that you can maintain instead.

No More New Year's Resolutions

Does your "New Year's Resolution" list look the same as it did last year? Studies show that 98% make resolutions with good intentions, but 85% fail to achieve their goals. Albert Einstein defined insanity as doing the same thing over and over again expecting different results. Most goals are unachievable because they are unrealistic and poorly thought out. Successful goals are based on behavior changes that focus on lifestyle changes and made using the SMART concept:

Specific- Goals must be specific. Instead of saying that you will start an exercise program, set a goal of walking on the treadmill for 15 minutes a day 3 times this week, increasing 5 minutes each week until you reach 30 minutes a day.

Measureable- In order to determine if the desired outcome has been reached, or to what degree, the goal needs to be measureable. Instead of making a goal to cut down on fast food intake, make the goal of cutting down from 3 days per week to 2 days per week.

Action-based- Never use the words "may", "try", or "maybe" when writing goals.  "Do" is the desired action-based word. Remember to set your goals specific to YOUR needs and wants, not someone else's.

Realistic- Many goals fail because they are unrealistic. Large amounts of weight loss, strenuous exercise routines, and drastic changes in diet are some examples. Nothing defeats the change process faster than unrealistic, unachievable goals. Remember, gradual change leads to permanent change.

Time-line- When setting your goals, start with weekly goals and a set of 3-month goals describing where you want to be at that time. The weekly goals should be reassessed every week and adjusted if need be. Baby steps build the foundation that leads to success.

Most New Year's Resolution's fail within 15 weeks, but by setting SMART goals you can achieve and maintain lifestyle changes that will lead to improved wellness and health.

Allergy Season

If spring and fall send your seasonal allergies into a spin, many experts say look to Mother Nature for relief that can be as comforting and easy as a day at the beach.

Whether it's the long-awaited change of winter into spring, or the quiet fading of summer into fall, for many folks the changing of the seasons means more than just vacation plans and a new wardrobe -- it signals the start of seasonal allergies.

Sneezing, wheezing, runny nose, and itchy, watery, red eyes -- these are just some of the symptoms that more then 35 million Americans face each year as the pollen from trees, grass, flowers, and plants makes its way into the air.

For many, relief is just a drugstore counter away -- with a wide array of traditional medications available to help. However, for an increasing number of allergy sufferers the road to relief is best paved by Mother Nature, with a variety of all-natural treatments that studies show can help -- often without many of the troubling side effects ascribed to traditional care.

Many naturopathic options are available at www.webmd.com/allergies/features/natural-allergy-relief.

Summer Snacking 

Summertime and the eating is easy... With barbecues and baseball games, the summer months bring their characteristic foods: hotdogs, ice cream, fresh fruit and more. Try the attached recipes as a healthy alternative.

Keeping Children Safe In, On, and Around the Water

• Maintain constant supervision. Watch children around any water environment (pool, stream, lake, tub, toilet, bucket of water), no matter what skills your child has acquired and no matter how shallow the water. For younger children, practice "Reach Supervision" by staying within an arm's length reach.
• Don't rely on substitutes. The use of flotation devices and inflatable toys cannot replace parental supervision. Such devices could suddenly shift position, lose air, or slip out from underneath, leaving the child in a dangerous situation.
• Enroll children in a water safety course or Learn-to-Swim classes. Your decision to provide your child with an early aquatic experience is a gift that will have infinite rewards. These courses encourage safe practices. You can also purchase a Water Safety Handbook at the Red Cross Store.
• Parents should take a CPR course. Knowing these skills can be important around the water and you will expand your capabilities in providing care for your child.

Sunscreen Basics

Unless used properly, you may be getting only a fraction of the sun protection promised on the sunscreen's label.

Experts say many people may be operating under a false sense of security when it comes to sunscreen. The truth is that most people don't put on enough sunscreen, don't put it on at least 20 minutes before going out in the sun, and don't reapply it often enough.

The American Cancer Society and advocates a "Slip! Slop! Slap! Wrap!" approach to protecting your skin from the sun. That catch phrase reminds children as well as adults to slip on a shirt, slop on sunscreen, slap on a hat, and wrap on sunglasses to protect your eyes and skin from ultraviolet (UV) exposure.

To get the most sun protection and reduce your risk of skin cancer, experts recommend the following tips when using sunscreen:

• Apply sunscreen about 20 minutes before heading outdoors and reapply about 20 minutes after being in the sun.
• Reapply sunscreen every two hours and immediately after swimming or sweating heavily. Sunscreen usually wipes off when you towel off.
• Waterproof sunscreens are tested to last for up to 80 minutes and should be reapplied at regular intervals if you're in the water for prolonged periods of time. Sunscreens labeled as "water resistant" should be reapplied every 40 minutes.
• Don't forget to apply sunscreen to the ears, back of the neck, and exposed areas of the scalp. Sunscreen sprays and sticks can be helpful in reaching these often forgotten areas.
• Both men and women are most likely to get sun-related skin cancers on their nose because it gets the most sun exposure, which makes it a prime target for sunscreen.
• Foundations, face powders, or other types of makeup that contain sunscreen aren't likely to offer as much SPF protection as indicated on the label because they aren't applied thickly enough. You'll get better protection by using a separate product like a moisturizer containing a high SPF.
• Ingredients in sunscreen products can lose potency over time. If you notice that the product has changed color, dried up, or changed consistency, it's better to throw it away.
• If you experience skin irritation from using sunscreen, try one of the newer, chemical-free sunscreens containing zinc oxide or titanium dioxide. These new formulations reflect the sun's damaging rays but don't react with the skin. They can also safely be used around the eyes without causing stinging if the product gets into the eyes after sweating or swimming.

Healthy Food Choices

It’s no secret that the foods we eat play an important role in our overall health. But the healthy choice is not always the easy choice. In today’s society, food is everywhere and easily available. Making and maintaining dietary changes is not easy, but the benefits of healthy changes are many. A balanced diet has been shown to lower the risk of heart disease, diabetes, and several different types of cancers. Here are some tips to improve your general nutrition:

• Eat a variety of foods focusing on fruits, vegetables, and whole-grains
• Choose lean meats and low-fat or non-fat dairy products to help limit saturated fats and cholesterol
• Cut back or eliminate partially hydrogenated oils and trans fats from your diet
• Eat cold, fatty fish such as salmon, trout, and herring at least twice a week. The healthy Omega-3 fats may help lower your risk of death from coronary artery disease
• Watch out for processed foods that offer few nutrients and are high in sodium
• Limit alcohol, sugar, and caffeine intake

Most Americans do not eat the recommended 5-9 servings of fruits and vegetables per day and most children eat even less.  Fruits and vegetables are typically high in vitamins, nutrients, and fiber and low in calories, saturated fat and cholesterol.  Always choose whole fruit over fruit juice for added fiber content and less calories and sugar.  Listed below are some ideas for getting more fruits and vegetables into your daily diet:

• Put fruit on your cold or hot cereal in the morning
• Snack on dried fruit or fresh veggies instead of chips, crackers or cookies
• Eat a salad every day and choose darker greens over iceberg lettuce
• Grill vegetables with your dinner
• Request a fruit or veggie side to replace French fries when eating out

Why Is Bicycle Safety So Important?

Bike riding is a lot of fun, but accidents happen. Every year, about 300,000 kids go to the emergency department because of bike injuries. Some of these injuries are so serious that children die, usually from head injuries.

Why wear a bicycle helmet?

It's simple. If you fall from your bike, the bicycle helmet takes the force of the blow — instead of your head. A head injury can mean brain injury. When you're biking, wearing a bicycle helmet is the most effective way to prevent a life-threatening head injury.

And don't assume that bicycle helmets are just for kids. Adults face the same risks as children. The average careful bicyclist may still crash every 4,500 miles, according to the Bicycle Helmet Safety Institute. Although collisions with cars or other vehicles are likely to be the most serious, even a low-speed fall on a bicycle path can be dangerous.

Always wear a bike helmet, even if you are going for a short ride. Your bike helmet should fit you properly. You don't want it too small or too big. Never wear a hat under your bike helmet.

Once you have the right helmet, you need to wear it the right way so it will protect you. It should be worn level and cover your forehead. Don't tip it back so your forehead is showing. The straps should always be fastened. If the straps are flying, it's likely to fall off your head when you need it most. Make sure the straps are adjusted so they're snug enough that you can't pull or twist the helmet around on your head.

Be Seen, Be Safe!

Wearing bright clothes and putting reflectors on your bike also can help you stay safe. It helps other people on the road see you. And if they see you, that means they're less likely to run into you.