May Is Skin Cancer Awareness Month

With 3.5 million cases in over two million people diagnosed annually, skin cancer is the most common form of cancer in the United States. Fortunately, skin cancer is also one of the most preventable forms of cancer. May is Skin Cancer Awareness Month, and The Skin Cancer Foundation recommends the following prevention guidelines:

1. Seek the shade, especially between 10 AM and 4 PM when the sun is strongest. An extra rule of thumb is the "shadow rule." If your shadow is shorter than you are, the sun's harmful ultraviolet (UV) radiation is stronger; if your shadow is longer, UV radiation is less intense.
2. Do not burn. A person's risk for melanoma, the deadliest form of skin cancer, doubles if he or she had had five or more sunburns at any point in life. Severe burns not only significantly increase your chances of developing skin cancer, but can make you ill. For severe burns, see your doctor.
3. Avoid tanning and UV tanning booths. UV radiation from tanning machines is known to cause cancer in humans. Indoor UV tanners are 74 percent more likely to develop melanoma, the deadliest form of skin cancer, than those who have never tanned indoors. Tanning bed users are also 2.5 times more likely to develop squamous cell carcinoma and 1.5 times more likely to develop basal cell carcinoma. The more time a person has spent tanning indoors, the higher the risk.
4. Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses. Clothing can be your most effective form of sun protection, so make the most of it with densely woven and bright- or dark-colored fabrics, which offer the best defense. The more skin you cover, the better, so choose long sleeves and long pants whenever possible.
5. Use a broad spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant, broad spectrum (UVA/UVB) sunscreen with an SPF of 30 or higher.
6. Apply 1 ounce (2 tablespoons) of sunscreen to your entire body 30 minutes before going outside. Reapply every two hours or immediately after swimming or excessive sweating. One six-ounce bottle of sunscreen should provide two full days of sun protection for prolonged outdoor activity.
7. Keep newborns out of the sun since their skin is extremely vulnerable. Sunscreens should be used on babies over the age of six months. Children are very sensitive to ultraviolet radiation- just one severe sunburn in childhood doubles the chances of developing melanoma later in life.
8. Examine your skin head-to-toe every month. While self-exams shouldn't replace the important annual skin exam performed by a physician, they offer the best chance of detecting the early warning signs of skin cancer. If you notice any change in an existing mole or discover a new one that looks suspicious, see a physician immediately. To find out more about how to perform self-examination and spot a skin cancer, visit www.SkinCancer.org/selfexamination.
9. See your physician every year for a professional skin exam.

The Skin Cancer Foundation is the only global organization solely devoted to the prevention, early detection and treatment of skin cancer. The mission of the Foundation is to decrease the incidence of skin cancer through public and professional education and research. For more information, visit www.SkinCancer.org.

Information provided from The Skin Cancer Foundation.  

May is National Bike Month

Biking is fun for the entire family, but both you and your kids need to be properly equipped when riding bikes, skateboards or anything with wheels.
Learn how to get the right helmet for your activity, the best helmet fit and many other tips to make sure your family rides safely.

Did You Know

• Head injuries are the most serious type of injury and the most common cause of death for bicyclists.  Bicycle helmets have been proven to reduce the risk of head and brain injury when a crash occurs by as much as 85 to 88 percent.
• Children with bicycle-related head injuries are more likely to require hospitalization and to have their injuries result in death.
• More than one-fifth of all bicyclist deaths occur among school age youth ages 5 to 15.
• More children go to hospital emergency departments for bicycle related crashes than for any other sport.
• Of child bicyclists (16 years and under) killed on the road, 49 percent are killed while bicycling on minor roads (connecting roads and neighborhood streets) and almost 49 percent are killed while bicycling on major roads (high-volume roads across cities and towns).
• Almost half of bicycle crashes occur in driveways or on sidewalks.

Top Bike Safety Tips HELMETS Make sure the helmet fits and your child knows how to put it on correctly. A helmet should sit on top of the head in a level position, and should not rock forward, backward or side to side. The helmet straps must always be buckled. Try the Eyes, Ears and Mouth Test: EYES check: Position the helmet on your head.  Look up and you should see the bottom rim of the helmet. The rim should be one to two finger-widths above the eyebrows. EARS check: Make sure the straps of the helmet form a "V" under your ears when buckled. The strap should be snug but comfortable. MOUTH check:  Open your mouth as wide as you can.  Do you feel the helmet hug your head?  If not, tighten the straps and make sure the buckle is flat against your skin. RULES OF THE ROAD Adult supervision of child cyclists is essential until you are sure a child has good traffic skills and judgment. Cycling should be restricted to sidewalks and paths until age 10. Children should be able to demonstrate riding competence and knowledge of the rules of the road before cycling with traffic. Children should not ride a bicycle when it’s dark, in the fog or in other low-visibility conditions. If riding at dusk, dawn or in the evening is unavoidable, use a light on the bike and make sure it has reflectors as well. Wear light-colored clothes and accessories that have retro-reflective materials to improve biker visibility to motorists.

Resources 

• Helmet Fit Test Tip Sheet
• Injury Trends Fact Sheet
• Bicycling and Skating Tips
• League of American Bicyclists’ ABC Quick Check
• Bicyclists Make Safe Choices
• Bikeability Checklist
• Five Steps to Riding Better
• NHTSA’s How to Fit a Helmet (English)
• NHTSA’s How to Fit a Helmet (Spanish/Español)

Video

• Why Bike Safety is Important

Safety Basics 

• Little Kids (1-4 years) At Play
• Big Kids (5-9 years) At Play

Information for this blog entry is from SafeKids.org.  For more information about bicycle safety for your family, check out the SafeKids.org website.

Landscaping – Quick Fixes

The warmer weather has arrived and the home improvement store parking lots are full!  By the looks of it, it’s time to start fixing up your yard!!  Here are some real quick landscaping fixes that can be done in a short amount of time since spring seems like it’s the busiest time of the year.  I don’t have any quick fixes for mowing, trimming, pruning, etc, but these few tips will help you clean up that winter yard.  

1.       Pick up the broken limbs, sticks and leaves from around your yard.  If you are able, use a chipper or shredder and convert the small debris to mulch or compost.  

2.      Prune trees and shrubs that have diseased or dead areas.  Pinch off (deadhead) any spent annuals.

3.       Use a power edger to clean up ragged looks.

4.      Clean off your driveway.  If you have an asphalt drive, seal it if you have time.  For concrete driveways, patch and seal as well.  Cleaning up your drive will help improve the appearance of your landscape. 

5.      Clean up the outside of your house.  Touch up any mildewed areas of the foundation of your home.  Use a power washer to quickly clean the sides of your home.  Be careful to make sure you won’t pressure wash your paint off your house or tear up any siding that you may have.  Clean out your gutters and downspouts to avoid any build up that keeps you from capturing the rainwater.  Also wash off the outside of your gutters to improve appearance.  

6.      Put in a new layer of mulch in your flower beds and paths.  For a cheaper and quicker fix, stir up existing mulch to make a fresh look.

7.      Fill up your containers with in-season flowers or plants.  This will help to draw people’s attention away from the spots you haven’t had a chance to work on.

8.      If you have a deck, clean and seal it.

9.      Utilize low voltage lighting to highlight your home’s best features and also for security.  

10.  Use lattice or decorative fence panels to quickly hide and enclose service areas, such as trash cans and utilities.    

Have fun and spend some time in your yard.  It’s good to get outside for a while and show your lawn some TLC.  

Information from Article found at Lowes.com.  Article written by Amy Wagner, County Extension Agent for Family and Consumer Sciences, Oldham County

It's March and it's National Nutrition Month!  

During National Nutrition Month, Academy of Nutrition and Dietetics Offers Practical Ways to Enjoy Food While Eating Less

Food is meant to be enjoyed, but eating less is the key to weight management and disease prevention, according to the 2010 Dietary Guidelines for Americans. During National Nutrition Month^®, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages everyone to "Get Your Plate in Shape."

"One way to accomplish this is by eating the foods you enjoy while being mindful of portion sizes and total calories," says registered dietitian and Academy Spokesperson Marjorie Nolan.

"Eating should be pleasurable, but it is important to be aware of how much food we eat every day. A key step to maintaining a healthy lifestyle is putting less food on your plate," Nolan says.

Nolan offers simple and practical ways to eat fewer calories while savoring and enjoying in your food:

• Be mindful of your daily calorie needs. Find your personal daily calorie quota using the Dietary Guidelines' icon, MyPlate. When planning your meals and snacks throughout the day, keep your calorie needs in mind. "A simple way to do this is to think about the portions on your plate," Nolan says. "Divide your plate in four sections with one each for whole grains, lean proteins, vegetables and fruits, and a side of dairy, such as a cup of low-fat milk or yogurt or an ounce of cheese."

• Avoid oversized portions by using smaller plates, bowls and glasses. "The standard 10-inch plate may be too large for you. Switch to 8-inch or appetizer-sized plates and you will automatically portion and eat less without feeling deprived," says Nolan. Pile your plate with nutrient-dense, lower-calorie foods like vegetables, fruits, whole grains and lean protein foods like beans, seafood, lean meat and poultry.

• Get into the kitchen and stay in charge of what you're eating. Cooking more often at home not only allows you to balance what’s on your plate, but also enables you to choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories you eat. "Then, when you eat out, you'll be more apt to recognize healthy portion sizes based on your experiences at home. Take the tactic of choosing lower calorie menu options when dining out by focusing on vegetables, fruits and whole grains," Nolan says.

• Watch out for liquid calories. The calories in fruit juices and drinks with added sugar, sports drinks, sugar-laden coffee beverages and soft drinks can add up fast. Also, think before you drink alcoholic beverages as they have calories too. Remember to drink alcohol sensibly by capping it with one drink a day for women or two drinks a day for men. (A standard drink is 5 ounces of wine, 12 ounces of beer or 1.5 ounces of distilled spirits.)

• Log in. "Food logging can be a great tool for keeping track of the foods you eat and ensuring you stay in your calorie limit," Nolan says. "By having awareness of everything you eat and drink, you'll be more apt to stick within your healthy calorie range. Write down what you're eating throughout the day so that it's not such a big task to tackle at one time in the day, or use the USDA's Super Tracker which helps plan, analyze and track your diet and physical activity. You'll likely eat less and savor your food more."

As part of a public education campaign, the Academy of Nutrition and Dietetics National Nutrition Month website www.eatright.org/nnm includes helpful tips, fun games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition around the "Get Your Plate in Shape" theme. Check it out!

Thank you to the Academy of Nutrition and Dietetics for this helpful information to help "Get Your Plate in Shape".

Heart Healthy Living

February is American Heart Month.  Most of us know someone who has had heart disease or stroke. According to the CDC, Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. These conditions are also leading causes of disability preventing people from working and enjoying family activities. Cardiovascular disease is also very expensive—together heart disease and stroke hospitalizations in 2010 cost the nation more than $444 billion in health care expenses and lost productivity. However, we can fight back against heart disease and stroke.

The American Heart Association recommends seven specific things we can do to develop or enhance a Heart Healthy Lifestyle.

1.     Get Active

We all know that exercise is good for us, but nearly 70% of Americans do not get the physical activity they need.  Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity increases your length and quality of life. If you get at least 30 minutes of moderate physical activity each day (like brisk walking), five times per week, you can almost guarantee yourself a healthier and more satisfying life while lowering your risks for heart disease, stroke and diabetes. 

2.      Control Cholesterol

When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages. Cholesterol is a waxy substance and our bodies use it to make cell membranes and some hormones, but when you have too much bad cholesterol (LDL), it combines with white blood cells and forms plaque in your veins and arteries. These blockages lead to heart disease and stroke.

3.     Eat Better

A healthy diet is one of your best weapons for fighting cardiovascular disease. When you eat a heart-healthy diet (foods low in saturated and trans fat, cholesterol, sodium and added sugars, and foods high in whole grain fiber, lean protein, and a variety of colorful fruits and vegetables) you improve your chances for feeling good and staying healthy– for life! However, an alarmingly high number of us are not making healthy food choices. Recent studies show that more than 90% of us fail to consistently eat a heart-healthy diet. Our poor eating habits mean more of us have risk factors for heart disease, stroke, diabetes and obesity.

4.    Manage Blood Pressure

High blood pressure is the single most significant risk factor for heart disease. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.

High blood pressure, also known as hypertension, means the blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears. Our body then kicks into injury-healing mode to repair these tears with scar tissue. But unfortunately, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries.

5.     Lose Weight

If you have too much fat — especially if a lot of it is at your waist — you're at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes. And you’re not alone! More than 2/3 of our American adult population is overweight, with 1/3 of us in the obese category. These statistics are especially concerning since obesity is now recognized as a major, independent risk factor for heart disease. 

Your body mass index (BMI) assesses your body weight relative to height. It's a useful, indirect measure of body composition because it correlates highly with body fat in most people. If your body mass index is 25.0 or higher, you will benefit by bringing your number down below 25. If your BMI is 30.0 or higher, you are at significant risk for heart health problems.

6.    Reduce Blood Sugar

If your fasting blood sugar level is below 100, you are in the healthy range. If not, your results could indicate diabetes or pre-diabetes. Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Your body makes a hormone called insulin that acts like a carrier to take your food energy into your cells.

When your body stops making insulin or the insulin stops doing its job, your energy supply and blood sugars are no longer stable and serious health problems like diabetes can result. People with this condition often feel overly tired because the cells are not being regularly fueled with energy. Diabetes can cause your blood sugar to rise to dangerous levels, and when this happens, your body may try to compensate by draining fluid out of your cells to dilute the excessive sugar, creating excessive thirst and hydration problems. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves.

Although diabetes is treatable and you can live a healthy life with this condition, even when glucose levels are under control it greatly increases the risk of heart disease and stroke. In fact, most people with diabetes die from some form of heart or blood vessel disease.

7.    Stop Smoking

Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. Smoking is one of our nation’s top causes of early death, but your lungs can begin to heal as soon as you quit. If you want to live a long and healthy life, breaking the nicotine addiction will be very important. Smoking damages your entire circulatory system, and increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots. Like a line of tumbling dominoes, one risk creates another. Blood clots and hardened arteries increase your risks for heart attack, stroke and peripheral artery disease. Smoking can also reduce your good cholesterol (HDL) and your lung capacity, making it harder to get the physical activity you need for better health.

Thanks to the CDC and American Heart Association for the above information.

Still Sticking with Those New Year’s Resolutions?

Two months into the New Year….how are you holding up on your new year’s resolutions?  I just recently read an article about myths and facts that keep us from meeting our new year’s resolutions.  The article was found in the March 2012 issue of Every Day with Rachel Ray. 

I know many people make a new year’s resolution every year to lose weight…I’m one of them.  But, Jillian Michael’s, from The Doctors, wants you to know is that it’s not eating too much BAD food that makes you gain weight, it’s really eating too much food.  A person who eats 10 Twinkies every day will gain fewer pounds than the person who eats 2 cups of almonds every day.  “As much as I hate to say it, it’s the quantity of calories, not the quality of food, that makes you gain weight,” says Jillian.  Even though this is the case, eating more nutritious foods will help you look, feel and sleep better, stay fuller, and have more energy.  Just remember, eat healthy foods in moderation.

Another common new year’s resolution is to work out.  A lot of the time you hear, “if you don’t stretch before you work out you’ll be sore.”  This isn’t the entire truth.  Jillian Michaels shares that it’s not, not stretching that gives you sore muscles, it’s stretching that leads to those sore muscles.  Think about it…if you stretch cold muscles before you exercise, it can lead to injury and pain.  To truly warm up your muscles, start exercising with 10 minutes of anything that will get your heart rate going faster and that will warm up your body temperature.  Sometimes, walking or jogging will get your heart rate up as well as jumping jacks.  Once have warmed up your body, then begin your normal workout BUT make sure to finish your workout with a stretching session before you call it quits for the day!! 

Source: Teresa Dumain, The Blame Game in Every Day with Rachel Ray, March 2012 Issue

Amy Wagner CEA-FCS Oldham

Chocolate Candy for Dessert: A Tiny Piece Is All It Takes for Healthy and Pleasure!

"Having a piece of chocolate at the end of a meal is really not a bad strategy (for weight control). You're already pretty full and less likely to overeat and sit down and eat the whole box. I find myself that having the most delicious chocolate I can think of in a small amount at the end of the meal really helps me end the meal! It's a satisfying finish and I know I'm finished then. You need to keep the sensory pleasure in there, too." 

Source: Barbara Rolls, PhD, author of Volumetrics: Feel Full on Fewer Calories

There are very few of us that dislike dessert, especially if it contains chocolate! What could be quicker and tastier than a luscious piece of chocolate candy for dessert. Eaten in moderation, chocolate may be good for our health, especially dark chocolate which is great news since Valentine's Day is quickly approaching!

It is possible to eat a small piece of chocolate candy (sometimes more!) at the end of a meal and stay under 100 calories. This is fewer calories than we consume from most desserts. A small piece of chocolate may be the only "diet pill" you need.

Check the calories in a candy is on the Nutrition Facts label on foods. For most small candies, the label will be on the larger package rather than individually wrapped pieces.

Choose a chocolate candy you really enjoy. Take time to savor the flavor as you eat it.

Benefits of dark chocolate

Chocolate contains flavonoids, the same substances we hear about in red wine and green tea. These flavonoids may help protect against heart disease. Dark chocolate is higher in flavonoids than other forms of chocolate.

Dark chocolate has a slightly bitter flavor. It may be more appealing to adult taste-buds than to those of children.

Calories still count

Eaten as part of an overall healthy diet, chocolate can help limit calories, may be heart healthy and adds an extra sparkle to the end of a meal. Eating chocolate need not be a guilty pleasure -- moderation is the key. As writer Samuel Butler said, "Half the vices which the world condemns most loudly have seeds of good in them and require moderate use rather than total abstinence."

Source: Alice Henneman, MS, RD, University of Nebraska in Lancaster County, 2011