Helpful Hints: For Your Health

• A bag of frozen peas, or corn, makes an excellent ice pack.
• Wear sunscreen every day, even in winter, to help prevent skin cancer.  An SPF of 25, or higher, is best.  If possible, apply 30 minutes before sun exposure to get the greatest protection.  (See our article “The Sun And You” for more information.)
• Washing hands with soap and water is important in preventing the spread of germs and disease.  A fun way to encourage children, and even adults, to wash long enough is have them sing “Happy Birthday” or “The ABC’s” before rinsing.
• To reduce the fat in recipes calling for oil or butter, equal parts unsweetened apple sauce can be used as a substitute.
• Make your own ice pops by blending up fresh fruit (like Mangoes, Strawberries, Blackberries, etc.) and pouring the mixture into freezer molds, or ice cube trays with toothpicks.
• Don’t underestimate the importance of a good, deep breath.  Deep breathing increases oxygen supply to the brain and the rest of the body.  This can decrease stress and increase calmness.  Breathe in through the nose, and out through the mouth.  Repeat as often as necessary.
• When dealing with a sprain or strain, remember the following acronym: RICE.
   
  R= Rest 
  I=Ice 
  C=Compression
  E=Elevate

• A few days before your next visit, ask your doctor to mail, fax, or email any forms that may need to be filled out.  This is a great time saver!
• When getting your daily servings of vegetables and fruits, try to “eat a rainbow”.  The color of what we eat often indicates the vitamins, nutrients, and antioxidants in our food.  (See our article on “Rainbow Foods” for more information.)
• Green tea is not only full of antioxidants, but it also helps freshen the breath.
• Instead of flavored yogurt, which is full of sugar, try plain, unflavored yogurt with fresh fruit, or Greek yogurt with no-sugar-added preserves. Bonus: Protein, and Calcium your body needs, without the guilt.
• Contrary to popular belief, medicines should not be kept in the bathroom medicine cabinet.  Heat and moisture from showers and baths can break down meds and prevent full potency.  Medicines should be stored in a cool, dry environment such as a kitchen cabinet away from the stove, and always out of the reach of children.  The cotton plug should be removed from the bottle as well, as this can draw moisture into the bottle.
• Experts recommend exercising at least 30 minutes per day.  If you are short on time, three 10-minute increments of an activity throughout your day can build up long-term benefits, and make you feel better.
• Laughter is a natural stress-reliever.  Endorphins are released when we laugh, and they help pain reduce pain and stress.  So, take a laughter break.  You’ll feel better.
• Restaurants typically serve two to three more food than a single portion size.  To cut down on your consumption, request a to-go box when your food arrives.  Place half of the meal in the container to save for later.
• A piece of clear tape works well to extract small splinters from hands and feet.
• To help prevent hot water burns in children, make sure your hot water heater is set no higher than 125 degrees.
• Drinking fruit juice can be like having a glass of liquid sugar.  Replace juice with whole fruits and berries.  It’s a good way to add fiber and antioxidants to your diet.Always wear rubber gloves when cutting spicy peppers to prevent the chemical Capsaicin from penetrating skin and causing severe pain.
• When cleaning, don’t forget phones, doorknobs, kitchen handles, and remote controls.  They are breeding grounds for bacteria.  Disinfecting wipes work great on these areas.
• To help with declining eyesight, an OttLite is a practical solution.  This high definition natural light provides great clarity while reading or doing needlework.  An OttLite can be purchased at many craft and fabric stores, or online, and are a worthwhile investment.
• Instead of Potatoes, try mashing steamed Cauliflower seasoned with salt, pepper, and some olive oil.  Great taste, without the carbohydrate overload.