SUNSCREEN NOT FOR SUMMER ONLY

SUNSCREEN NOT FOR SUMMER ONLY

A picturesque winter wonderland is the perfect setting for a brisk outdoor walk.

Beware, however; a beautiful blanket of snow can intensify the sun's rays. Plan to use sunscreen to protect your exposed skin. Remember to cover your lips, too. And while you're at it, slip on a pair of sunglasses to ease the glare off the snow to improve vision and protect your eyes.

KNOW SUICIDE RISK FACTORS

KNOW SUICIDE RISK FACTORS

Do you know the risk factors for suicide? According to the National Institute of Mental Health, risk factors include a diagnosable mental or substance abuse disorder, family violence and very difficult life events. Studies show the best way to prevent suicide may be through early recognition and treatment of depression. If you or someone you know feels depressed and hopeless, seek help though your EAP, physician or mental health professional.

REALISTIC FITNESS GOALS LEAD TO SUCCESS

REALISTIC FITNESS GOALS LEAD TO SUCCESS

Do you expect too much when you try to start or increase your physical activity? Success often leads to more success, but very high goals often lead to frustration. Start slow and set realistic goals for yourself.

For example, unless you are already very active, don't set your new goal as 60 minutes of vigorous exercise every day. Instead consider starting with activities such as brisk walking for 10-15 minutes several days a week. By conquering smaller goals first, you are more likely to continue.

WINNING ISN'T EVERYTHING

WINNING ISN'T EVERYTHING

Is your child involved in sports? If so, it is likely that you already know how much emphasis can be placed on winning at all costs.

According to the American Academy of Pediatrics, it's important for parents to focus on the value of kids' sports for fun and exercise, not only for winning. Unrelenting pressure to win can create excessive stress for young athletes, negatively impacting their health, wellness and even their performance.

HAND GELS-A GOOD ALTERNATIVE?

HAND GELS-A GOOD ALTERNATIVE?

During cold and flu season, washing your hands with soap and water is one of the best ways to prevent infection and illness. But, when soap and water are not available, alcohol-based hand gels are a good alternative. They are practical, and you can conveniently throw one in a purse, pocket or lunch bag. If you shake hands often, travel frequently or have small children, hand gels can be a simple way to help keep the whole family healthy.

EATING DISORDER AWARENESS WEEK

EATING DISORDER AWARENESS WEEK

In the United States, as many as 10 million females and 1 million males are fighting a potential life-threatening battle with an eating disorder such as anorexia or bulimia. Millions more are struggling with binge-eating disorder.

It's important to be aware of the dangers surrounding eating disorders and the need for early intervention and treatment. If you are affected-or know someone who is or may be-the National Eating Disorders Association provides messages of prevention,
hope and recovery. For information, visit www.nationaleatingdisorders.org.

OSTEOPOROSIS IN MEN

OSTEOPOROSIS IN MEN

Too many men think of osteoporosis (thinning bones) as a "woman's disease". However, 2 million men also have the condition. Another 12 million are at risk. Lifestyle choices such as not smoking, exercising and getting enough calcium and vitamin D can help.

Medications can also be used to treat men with bone loss. Ask your doctor if you need
to be tested and/or treated.

HOT PEPPERS AND SEA SALT?

ADDING SPICE WITH HOT PEPPERS

Chili peppers are a great way to add flavor to many meals. According to our registered dietitian, they are also a good source of vitamins A and C. The hottest peppers include anaheim, ancho, cayenne, casabel, habanero, jalapeno, and serano.

If you want to turn down the heat,simply remove the seeds and inner membranes before adding the peppers to your dish. But be careful to avoid burning your skin. Wear gloves or wash hands immediately after handling them, and avoid all contact with the eyes when you're touching peppers.


IS SEA SALT BETTER FOR YOU?

Sea salt or table salt,what's the difference? Ordinary table salt comes from salt mines and is usually refined until it is pure sodium chloride; whereas, sea salt is harvested from the sea and is typically less refined. But the sodium content of each is essentially the same.

One advantage of sea salt is that some people may use a little less because of its courser texture. As with any salt, use in moderation and aim for no more than 2,300 milligrams of sodium in your diet daily..

LET FISH BE YOUR CUPID

LET FISH BE YOUR CUPID

Omega-3 fatty acids may not be words that evoke passion, but on this Valentine's Day, a serving of omega-3-rich fish is truly good for the heart-and can make a perfect headliner for a romantic meal.

All fish contain omega-3s, but they are more concentrated in fatty fish such as
salmon, mackerel, tuna, lake trout, herring and sardines.

The American Heart Association recommends eating fish, particularly fatty
fish, at least two times per week.

LOSE WEIGHT SAFELY

LOSE WEIGHT SAFELY

If you're working on your New Year's resolution to lose weight, be sensible. Stay away from fad diets and other plans that promise quick weight loss. While you may lose weight initially, these strategies are not effective for long-term weight maintenance, and some can be unsafe. Professionals recommend a safe rate of weight loss of 1/2 to 2
pounds per week. Be patient as you practice new behaviors that support healthy eating and active living. In time, you will achieve your healthiest weight.

BAGEL'S FIBER AND MONOUNSATURATED FATS

BENEFITS BEYOND FIBER

Did you know that whole grains provide much more nutrition than just dietary fiber? Whole grains are also an excellent source of B vitamins, iron, zinc, potassium, magnesium and antioxidants such as vitamin E. Some whole grains are not brown, and some brown breads are not whole grain.

So don't go by color alone. Instead, look for the word 'whole' before the type of grain in the ingredient list, like whole wheat or whole oats. The U.S. Dietary Guidelines recommend we eat at least three servings of whole grains each day.


HEALTHY BAGEL SPREADS

Do enjoy a bagel for breakfast? While modest portions of whole-grain bagels can be a healthy breakfast option, be careful with your smears.

A 1-ounce portion of traditional cream cheese adds about 100 calories and 10 grams of fat with 5 grams coming from the unhealthy saturated type.

For a healthier spread, consider this alternative-a blend of silken tofu, cinnamon, vanilla extract and minced dried fruit. But, if you really love your cream cheese simply use less or try a low-fat or fat-free version. Your heart will thank you!


MONOUNSATURATED FATS

When cooking with fats, olive oil is a healthy choice. Olive oil contains monounsaturated fat, which can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL or "bad") cholesterol levels in your blood. It is best to substitute olive oil for saturated fats, such as butter and tropical oils, rather than just adding more olive oil to your diet. Other good sources of
monounsaturated fats include olives, canola oil, avocados, almonds,pecans, peanuts and peanut butter.

"LETTUCE" BE CLEAR ABOUT ICEBERG

Many say iceberg lettuce has no nutritional value. Not so, says the American Dietetic Association. While it's true that darker-colored greens like romaine contain more nutrients, iceberg can stand on its own merits when it comes to a healthy diet. It's low in calories, fat-free and a source of potassium, folate, beta carotene, lutein and a small amount of calcium and vitamins C and K. That said, it's still best to fill your plate with a variety of lettuces and other leafy greens, including arugula, escarole, bibb, romaine, spinach.and yes, even iceberg.

TRY TEMPEH!

Tempeh is a tender cake of cooked soybeans made of 100 percent soy or combined with grains, legumes and seeds. Fermentation helps bind the soy and grains together to form a solid cake. It can be found in the freezer, refrigerator or fresh produce section of your grocery store.

Try tempeh as a healthy replacement for meat in stews, casseroles, grille dsandwiches, kabobs or stir-fry. Marinated or barbecued tempeh makes a great main dish and is a good source of many essential nutrients as well as fiber.

PREVENTING JOINT PAIN

PREVENTING JOINT PAIN

You can help to prevent or minimize joint pain by maintaining good posture and muscle balance, exercising regularly and lifting properly.

For example, bend your knees and use your legs instead of your back when lifting objects off the ground. When lifting with your upper body, allow your arms to do the work instead of your wrists or fingers.

IS YOUR WORK ENOUGH EXERCISE ?

IS YOUR WORK ENOUGH EXERCISE

People with physically demanding jobs often think that exercise recommendations don't apply to them. However, a study reported in the Archives of Internal Medicine says otherwise.

Those who engaged in 2 hours of leisure-time activity each week had a lower risk of heart disease than those who did not exercise. Increased physical strain at work did not offer protection from heart disease.

MOTIVATION ON THE TREADMILL

MOTIVATION ON THE TREADMILL

If you live in a cold climate and have trouble staying motivated to walk or jog on a treadmill, try this tip to keep you going until warmer weather arrives. Start by creating a 25-minute playlist on your MP3 player. Walk or jog for one song and speed up for the next.

Continue to alternate for the entire workout and be sure to end with a slower interval to cool down. Add five minutes of music every two weeks to gradually increase your workout and you will be ready to hit the road in this spring!

PEANUT BUTTER RECALL

PEANUT AND PEANUT BUTTER RECALL

The Food and Drug Administration (FDA) has recalled more than 400 peanut-containing products due to a recent outbreak of salmonella. The sources of the outbreak are peanut butter and peanut paste products produced by the Peanut Corporation of America (PCA). According to the FDA, major national brands of jarred peanut butter found in grocery stores are not affected by the recall. However, to stay updated on the
specific products that have been recalled, the FDA urges consumers to visit www.fda.gov.

Warning Signs of Heart Attack

HEART ATTACK WARNING SIGNS

Some heart attacks can be sudden and intense, but most heart attacks start slowly with mild pain and discomfort. Know the warning signs and how to respond quickly and properly. Most heart attacks involve an uncomfortable pressure or pain in the center of the chest.

It can also include pain or discomfort in one or both arms, the back, neck, jaw or stomach. Heart attacks can include shortness of breath with or without chest discomfort and may include breaking out in a cold sweat, nausea or lightheadedness. Know the signs and save a life-it may even be your own!

CELEBRATE NATIONAL HEART MONTH

February is National Heart Month. This is a good time to take care of your "sweetheart" and yourself by taking action against heart disease!

Being heart smart starts with knowing your numbers: from cholesterol and triglycerides, to your blood pressure, waist size and body mass index. Make a daily commitment to a heart-healthy lifestyle. This means not smoking, exercising regularly, making good food choices and reducing stress.

Strength Training and Healthy Incentives To Exercise

HEALTHY INCENTIVES TO EXERCISE

Help stick with your exercise plan by rewarding yourself at special milestones. If you've had a personal best or continued exercising when you might have given up before, consider treating yourself to a reward. Try non-food rewards such as a massage, pedicure, concert, CD or some new workout clothes!


STRENGTH TRAINING & WEIGHT MANAGEMENT

Strength training is crucial to weight control because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy.

Strength training can provide up to a 15 percent increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

Shore Up Your Cancer Prevention

PREVENTING YOUR RISK FOR CANCER

February is National Cancer Prevention Month. February has passed but the risk of Cancer is still with us.

Cancer is the second most common cause of death in the U.S. This year alone, more than
565,000 Americans are expected to die of cancer, according to the American Cancer Society. It doesn't have to be this way.

Prevention and early detection can save lives and help those who develop cancer
to survive. Lower your cancer risk with timely screening tests, good food choices and an active lifestyle. If you're a smoker, commit to quitting today!

I hope you had a chance to catch the return of Lance Armstrong in the Amgen Tour of California. We'll keep an eye on Lance in the up coming Tours and the Big one in July.

SHOULD PEOPLE WITH ARTHRITIS EXERCISE?

SHOULD PEOPLE WITH ARTHRITIS EXERCISE?

For years, people with arthritis and related conditions were taught not to exercise.

However, studies now show that exercise can help people with arthritis by reducing joint pain and stiffness, and increasing flexibility, muscle strength, cardiac fitness and endurance. The National Arthritis Foundation recommends gentle activities such as water aerobics, dance or Tai Chi, which can help increase flexibility and endurance without putting too much pressure on the joints. People with arthritis should discuss exercise options with their health care provider.

STRETCHING FOR YOUR SORE BACK

STRETCHING FOR BACK MAINTENANCE

Many of us experience back pain from time to time due to tight back muscles. I hear this more and more with the people I know, not everyone is over weight, some are. What is lacking could be stretching.

Stretching can help to alleviate or even prevent this tightness. Lie down on your back; pull both knees to your chest; relax and hold for 15-30 seconds; release; and repeat at least twice.

Doing this exercise each day can often reduce the risk for future pain. However, if you already have diagnosed medical problems with your back or neck, consult your doctor or physical therapist before doing any new back exercises.


- by Mission Hospital! Mission Hospital is part of the Stanford Heart Network.

Better Sleep With White Noise

WHITE NOISE FOR BETTER SLEEP?

If you're looking for something to help soothe you into sleep, alittle white noise may be the answer. White noise-or white sound-can filter and mask distracting noises that may be keeping you awake.

Technically, white noise is a sound frequency that uses the entire spectrum of frequencies the human ear is able to hear. Examples of white-noise machines include electric fans, air purifiers,humidifiers, nature-sound devices and electronic white noise generators. White noise is even available on CDs or as a down loadable audio file.
I didn't see having the TV on while I sleep as an option.

EXERCISE AND OSTEOARTHRITIS OF THE KNEE

EXERCISE AND OSTEOARTHRITIS OF THE KNEE
As someone that has this painful Knee problem this hits home for me. The question for me is, should I give up playing Tennis? I know the answer or what a Doctor would say. Stop playing tennis. Well as long as I can stand it, I'll keep playing. It's good to know what exercises are good. Actually, I knew that already. It's interesting that there is a new study.

Low-impact exercise (i.e. walking, swimming, cycling, and elliptical trainer) along with proper strengthening and stretching exercises can be helpful for those with osteoarthritis of the knee. Managing your weight is also a key element to reduce pain and further deterioration.

A recent study shows that arthroscopic knee surgery for people suffering from osteoarthritis doesn't reduce joint symptoms or improve function compared with other nonsurgical treatments such as physical therapy and medication.