4th of July Dessert

Are you stuck bringing dessert to your 4th of July get-together and don’t want to take anything unhealthy? Here is a simple yet delightful dessert that will surely make your 4th of July a healthy celebration.

Strawberry Shortcake
Ingredients:
1 9-inch round of angel food cake
1 lb pkg of strawberries (sliced)
2 cups of low-fat whipped topping

Instructions:
Cut angel food cake into 1-inch thick slices.
Top each slice with strawberries and whipped topping.

Servings:
8

Ready In Time:
5 - 10 Minutes

LiveWell Colorado's Culture Change

LiveWell Colorado, a Denver-based non-profit, recently launched a statewide “culture change” campaign focused on helping Coloradans – and especially mothers – recognize what obesity really looks like  and how to take small steps towards living a healthier lifestyle. According to LiveWell Colorado one out of two Coloradoans are overweight or obese.

A core part of the campaign is the website (www.livewellcolorado.org), which enables Coloradans to do a quick “gut check,” to determine where they are in terms of a healthy weight. The site then provides suggested small steps moms and their families can take to become healthier.

The following are a few small steps from LiveWell Colorado to help Colorado moms make healthy changes – there are many more on the site:

• When the kids have a soccer game, take a few laps around the field while they play. (A 165lb person will burn about 175 calories per 20 minutes of jogging – the equivalent of about 5 ounces of chocolate pudding.)
• Hide the television remote control so everyone has to get up every time they want to change the channel or volume
• Walk and talk. Instead of sitting down while making those business calls or have that marathon catch-up call with a friend, walk around the office, house or neighborhood.
• For the kids, instead of watching TV or playing video games, take the fun outside when the weather is nice. Create games such as hopscotch or foursquare using colored chalk on your driveway, build a fort, or ride bikes.
• Make necklaces out of veggies with the kids and let them eat them when they’re done. You can find lots of colorful choices to use: carrots, broccoli, cauliflower, radishes, snap peas, purple cabbage, you name it.
• Make dinnertime a no-screen zone. TVs off, no video games, and no cell phones at the table. This way, you can connect as a family, enjoy your food and reduce “mindless eating”.

For more information about this campaign, visit LiveWell Colorado or follow the campaign on Facebook. 

Sources: LiveWell Colorado, Ground Floor Media

Ten Ways to Sneak Exercise Into Your Daily Routine

Photo by Valerie Everett

Fitting in time for exercise can be hard for people on the go. But remember, exercise is important to your overall health and well-being. When your hard pressed for time, every minute counts. Here are 10 ways to sneak exercise into your routine.

1. Walk your dog twice daily, it will not only benefit your pup it will benefit you.
2. When you’re having a long conversation with your mom, take a walk and talk on the phone at the same time.
3. Take socializing from the kitchen table to the great outdoors.
4. Instead of taking a Sunday afternoon nap, have a Sunday afternoon workout.
5. Clean house-- really clean house. Wash windows, polish your wood floors and baseboards. You can even hand wash your floors. Your house and your body will thank you.
6. Exercise while you watch you favorite television program. Do jumping jacks, push-ups, lunges, leg lifts and squats during the commercials.
7. Exercise in your kitchen. Use canned foods as weights and do calf raises while you are stirring your dinner.
8. Take a 10-15 minute break at work and walk around your office building or climb the stairs in your high-rise.
9. Keep hand weights in your office cube and do bicep curls or triceps kick backs when you hit the afternoon doldrums.
10. Do butt squeezes during your commute home.
    
    

Hummus: A Health Substitute

Looking for a healthy alternative to the usual condiments that you use daily? Try hummus, a blend of pureed Chickpeas, garlic, olive oil, vinegar and sesame seed butter. Hummus has been around for hundreds of years and recently started to dominate the refrigerated section in health food stores. Because Chickpeas are the main ingredient in hummus, hummus is rich in the following:

• Protein
• Fiber
• Folic acid
• Zinc
• Magnesium
• Calcium
• Iron

To incorporate hummus into your diet, substitute it for the following items:

• Mayonnaise
• Vegetable dip
• Salad dressing
• Barbecue sauce
• Mustard
• Ketchup
• Cream cheese

Read more on Hummus.
Content derived from Hummus: How Healthy Is It? by Elaine Magee, MPH, RD, WebMD

Photo by SweetOnVeg
Enjoy the benefits of hummus with this filling recipe.
Hummus and Veggie Wrap
Ingredients:

• 3 tbsp hummus
• ½ cup salad greens
• 1 slice low fat cheese
• 1 whole wheat tortilla
• ½ cup tomatoes

Instructions:

1. Place cheese on tortilla and heat in microwave just until cheese melts.
2. Add hummus, salad greens and tomato, and wrap it up.

Use feta cheese for a Greek style wrap, or add sliced avocado for extra yum.

Apple Sandwich

A sandwich doesn't need to be between two slices of bread, try apple halves instead.

Instructions:

1. Slice apple in half and remove the core.
2. Mix peanut butter and cereal together.
3. Spread the peanut butter mixture in between the apple halves and enjoy.

How Long Does Sunscreen Last? SPF Explained

It is important to keep in mind that SPF is determined following an FDA protocol which applies sunscreen to the skin at a rate of 2 mg/cm-squared of skin surface. If one puts on enough sunscreen to achieve coverage of 2 mg/cm-squared on skin surface and does so sufficiently in advance to have the sunscreen fully active when the skin is first exposed to the sun, the formula, SPF x unprotected time to sunburn, does in fact estimate the added protective value of the sunscreen.

However, many adults actually do not apply enough sunscreen to receive its full protective dose as indicated by the SPF. This is a problem that does reduce the effectiveness of the sunscreen but it is not a problem of the SPF rating. It’s the old problem of, “operator error.”

The problem of instability of sunscreen on the skin due to exposure to water, rubbing with towels, and the like is a concern. However, recent research indicates that most modern sunscreens that are labeled water-proof or water-resistant are actually very stable on the skin even when the skin is immersed in water, exposed to perspiration, toweled dry, etc. That said, the SPF of sunscreens that are not water-proof or water-resistant do appear to be substantially degraded by exposure to water and rubbing.

Some experts have recently argued that under-application is actually more of a threat to the effectiveness of sunscreen than instability over time. Brian Diffey in the UK published mathematical models that indicate a reapplication within 30 minutes of the first application actually may provide better protection than a reapplication after 2 hours, if one assumes that insufficient sunscreen was applied at the first application and that the amount of sunscreen applied following the second application more closely approximates 2 mg/cm-squared of skin surface.

The argument about sun intensity decreasing the effectiveness of the sunscreen SPF is simply incorrect. The effect of greater intensity UV is to shorten the amount of time it takes to sunburn unprotected skin. Given that the protective value of any sunscreen, regardless of SPF, is to extend the amount of time it takes to sunburn based on the unprotected time to sunburn, all sunscreen will protect for less time when UV rays are more intense. But, this decreased protection is not caused by errors in the SPF and in fact the SPF x unprotected time to sunburn formula works just fine regardless of how intense the UV rays.

Safety Tips For Summer

Memorial Day weekend is here!  Many people will be traveling around the country.  Some are going to the nearest lake and others are jetting off to destination weddings. For us Coloradoans, we head to the mountains.  This weekend kicks off an entire summer of activity.  See the tips below to ensure a safe time.

For the lake:

• Don’t booze and boat, or booze and swim, or light any fires while intoxicated. It just won't end well.
• Wear life jackets while swimming and boating.
• Learn to swim and teach your kids to swim.
• Wear waterproof sunscreen and remember to reapply often.
• For more tips, click here.

For the airport:

• Don't be late.  Leave your house early so you don't have to speed. This will also allow for early arrival time.
• Pay attention to the flight attendants and do what they say. Wear your seat belt and make sure your seat is in the upright and locked position.
• Use a child safety seat for kiddos under 40 pounds.
• Follow the carry-on restrictions.
• Turn off your cell phone. 
• For more information, click here.

For the mountains:

• It’s always a good idea to let someone know your plans. Inform that special person about your route and your return date. Notify them if your plans change.
• For the spouses of individuals who take part in extreme mountain recreation activities: 
• Don't let your spouse go alone.
• Know where they are departing from and when they plan on being home. 
• Get the phone numbers of all the other spouses that your SO like to go with.
• Bring several layers of clothes.  It is common for the weather to go from hot to raining to snowing in the same day.
• Wear a hat and sunglasses. 
• Wear sunscreen and make sure you reapply and then reapply again.  Do this especially if you are bringing the kiddos along.  I don’t know how many times I have seen a sun burnt kid throwing a fit at the end of their Memorial Day vacation.  The parents always say, “Well, I did put sunscreen on them.”  And I always ask, “Did you reapply it after 30 minutes and then every two hours after that?” The answer is usually, “Ahhhh..... no.”
• Wear some good shoes and I don’t mean heels, flats or flip flops.  I mean hardcore tennis shoes or hiking boots with a firm sole.
• If you have a compass and map of the area, take it with you.  If you don’t have these items, get them.
• Don’t drink the water, don’t let your kids drink the water and don’t let your dog drink the water. Bring 2 quarts of water or more per person per day.
• Be equipped for your outing.  Bring a tent, matches, first aid kit, whistle, mirror, and flashlight.
• Don’t separate and always keep your kids within sight. 
• Watch the booze.  Fire and drunk people don’t mix well. 
• Click here for more information. 

KB Study Featured in Parks & Recreation Magazine

An ongoing study examining the use of shade in US and Australian parks was recently featured on page 22 in the April issue of Parks & Recreation Magazine, the member magazine for the National Recreation and Park Association.

Klein Buendel, Inc. (KB) is conducting the study in collaboration with the Cancer Council of Victoria. The study, “Norms and Built Environment: Use of Shade in U.S. and Australian City Parks,” will examine the use of shade structures and sun safety behaviors among park users in Denver, Colorado and Melbourne, Australia. In both cites, researchers will compare user behaviors in parks where there are shade structures and in parks that do not have shade structures.

The study is funded by the National Cancer Institute.

News Round-up

From MSN Health


Spinal Stimulation Helps Paralyzed Man Regain Movement

If replicated, procedure may eventually help others with spine injuries

Home Births Jump 20 Percent in 4 Years: U.S. Report

Increase follows 15-year decline; experts remain divided on safety

From WebMD.com

CDC Links Obesity, Arthritis, and Lack of Exercise

Study Shows Obese Adults Who Have Arthritis Are More Likely to Skip Exercise


Gossip May Have a Protective Role

Study Suggests Gossiping May Help People Distinguish Friend From Foe

We Did Something Right!

Anytime I hear a news story about physical activity in the United States, I know it’s either going to be about how overweight we are, how overweight our kids are, or how overweight our pets are. Honestly, it doesn’t make me want to go for a walk or a swim; it makes me want to grab some potato chips and chocolate ice cream. They go well together and somehow they equal out the depressing nature of watching the news.

Usually physical activity and Americans are not mentioned together in positive news stories…UNTIL RECENTLY!

A new study published in the American Journal of Public Health shows that Americans are walking and cycling more than a decade ago. Isn’t that great news? My coworkers are getting credit for biking to work and I am getting credit for walking my dog!

According to the findings, Americans are starting to walk more. Active travel increased in men and middle aged people who were employed. Sadly, it fell for women, children, and seniors... but overall Americans made 17 more walk trips in 2009 than in 2001. Utilitarian cycling, which means a person rode their bike to work and not for fitness purposes, rose from 43% to 50%.

With rising gas prices, walking and cycling are going to continue to be more popular.

This study made my news watching experience a little brighter. Afterwards potato chips and chocolate ice cream were not needed. Instead my elderly dog (who is on a diet) and I went for a walk.

Check Out This Video

From DCMFCanada

Teens Are Still Tanning

A new survey from the American Academy of Dermatology (AAD) says that teen girls are still tanning, despite skin cancer warnings from doctors.

The AAD polled 3,800 white females between the ages of 14 and 22. Here are some key findings from the survey:

• 32% of respondents had used a tanning bed in the past year; of those, a quarter used a tanning bed at least once weekly.
• 81% of respondents had tanned outdoors either frequently or occasionally in the past year.
• 42% of indoor tanners are more concerned about wrinkles than non-indoor tanners; 28% of non-indoor tanners expressed such worries.
• 87% of indoor tanners think people look more attractive with a tan.*    

Did you know?

Tanning beds are considered carcinogenic by the Department of Health and Human Services and the World Health Organization.  According to the AAD, indoor tanning increases a person’s risk of melanoma by 75%.

Spray tans are considered a safe alternative to ultraviolet radiation. Don’t fear looking like an Orange Oompa-Loompa, spray tans done by professionals look like real tans.

Melanoma rates are increasing in young white women. If these rates don’t decline, the AAD predicts that one in five Americans will develop skin cancer in their lifetime.

From a Former Tanner
I started tanning just in time for the big homecoming dance. I had an out-of-town date. In a small town, that means you have a cool date because they are not from your small town. My friends told me to start small with just 3 minutes of tanning and before you know it, I was frying my skin for 15 minutes, three days a week, six weeks before the big occasion. I thought it was really cool that I could place a heart shaped sticker on my stomach while I tanned and the more I tanned the more pronounced the heart-shaped mark became. Let me tell you what… I looked H-O-T in my homecoming dress with my cool out-of-town date.

Here are the consequences to my actions that I am seeing three years later. YES, ONLY THREE YEARS LATER! I am 23 and I am now seeing the consequences to my actions.

• I now wear bangs to hide the sun spots that are appearing on my forehead.
• I have the beginnings of crow’s feet and forehead lines from frying my face in a tanning bed.
• My shoulders that were once pure silky white skin now have red blotches with odd-shaped freckles that could potentially become skin cancer.

These signs are just the beginning of the issues that I will have with my skin as a result of tanning.

Was it worth it to look H-O-T in my homecoming dress with my cool out-of-town homecoming date? No.  And the out-of-town date ended up being a jerk. I could have spent my money on a one-time, quality spray tan and I still would have looked just as H-O-T.  And I wouldn't now be dealing with bangs, crow's feat, forehead lines and a serious likelihood of skin cancer at a young age.
 
(*Stats from WebMD article on survey.)

Reasons to Visit Your Dentist

I got a card from my dentist yesterday to remind me that it is time for my six-month exam. Yes people, you are supposed to visit the dentist every six months. If you’re anything like me, you say to yourself, “I will get that scheduled tomorrow.” Then you casually place the card in your mail basket and probably never see that card again. Here are a couple of reasons to schedule your appointment as soon as you receive the reminder card.

The condition of your teeth and gums can point to serious health conditions such as diabetes and heart disease. Pale gums can also indicate nutritional deficiencies.

After the cleaning, your doctor doesn’t just look around your mouth to make sure the hygienist cleaned everything thoroughly. They check for ulcers and swollen areas to make sure there is no sign of infection. If you smoke, chew or consume more than one alcoholic beverage a day you especially need to visit your dentist regularly so that he or she can check your mouth for signs of oral cancer.

If you take certain medications (such as birth control) you need to visit the dentist regularly. Some medications have a tendency to cause harm to your teeth and gums.

Remember to brush your teeth and floss!

New's Round-Up

Happy Monday Morning!

I admit it!  I got up early on Friday morning to see what Kate Middleton's dress looked like! And then I saw it every fifteen minutes on T.V. over the weekend.  Because I am sure that you paid more attention to the royal wedding (even though you don't want to admit it) than you did to any other news this weekend, here is what went down in Health news.

From MSN Health

Low Vitamin D Levels Tied to Obesity in Kids
Fat accumulates as concentrations of the nutrient fall, and these changes differ by race, study finds

You're Not Doing Your Teen Any Favors by Letting Them Drink
Study finds this permissive approach leads to alcohol-related problems later in life


Big news from CNN on Stem Cell Funding