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Bike Safety

5/29/2015

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It's a beautiful day for a bike ride. But wait! Before your child takes off on two wheels, teach them how to stay safe.  Bike riding is fun, but accidents happen.  Every year, about 300,000 kids go to the emergency department because of bike injuries and at least 10,000 kids have injuries that require hospitalization. 

A helmet protects your child from serious injury, and should always be worn. When purchasing a helmet, look for a label that says it meets the CPSC safety standard. A helmet should be worn so that it is level on the head and covers the forehead, not tipped forward or backwards. The strap should be securely fastened with about 2 fingers able to fit between chin and strap. The helmet should be snug on the head, but not overly tight. Skin should move with the helmet when moved side to side. If needed, the helmet's sizing pads can help improve the fit. Your child needs to wear a helmet on every bike ride, no matter how short or how close to home.  Wearing a helmet at all times helps children develop the helmet habit.  Set the example: whenever you ride, put on your helmet.  Children learn best by observing you.

Riding a bike that is the right size for your child also helps keep them safe. Do not push your child to ride a 2-wheeled bike without training wheels until he or she is ready. Consider the child's coordination and desire to learn to ride. Stick with coaster (foot) brakes until your child is older and more experienced for hand brakes. Consider a balance bike with no pedals for young children to learn riding skills. Take your child with you when you shop for the bike, so that he or she can try it out. Have them stand straddling the top bar of the bike so that both feet are flat on the ground.  There should be 1 to 3 inches of space between them and the top bar. The value of a properly fitted bike far outweighs the value of surprising your child with a new one. Buy a bike that is the right size, not one your child has to "grow into." Oversized bikes are especially dangerous.

We want kids and families to ride their bikes as much as possible. But most of all, we want to keep everyone safe. By following some simple practices, you can have fun on your bike and still be safe.

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An Apple a Day by Anne Johnson

5/21/2015

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Quick!  Name ten kinds of apples!  Pink lady, honey crisp, Fuji, red delicious, golden delicious, Gala, McIntosh, Jazz, Granny Smith, Jonathan … recognize any of these varieties?  Now, how many of them have you EATEN in the past 30 days?  What’s your favorite apple?

The old saying “an apple a day keeps the doctor away” may be a rhyme you learned as a child, but you might be surprised to learn that apples offer great health benefits:

  • Apples are full of soluble fiber (approx. 5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer.  Fiber cleanses and detoxifies and helps to control insulin levels by releasing sugar slowly into the bloodstream.

  • Apple pectin helps reduce cholesterol levels by lowering insulin secretion.

  • An apple has only 50 to 80 calories, and they contain no fat or sodium.

  • Eating an apple before a meal can help women lose weight because they help you feel fuller.

  • Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.

  • Apple cider vinegar can help prevent the formation of kidney stones.

  • Apples are packed with vitamins C, A and small amounts of phosphorus, iron and calcium.

  • Apples provide a source of potassium which may promote heart health and reduce skin diseases.

There are more than 7,500 varieties of apples, so try some new kinds this summer.  Go visit an orchard and pick your own apples. 

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Balance by Sarah Tarr

5/11/2015

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I think everyone has heard of calories, right? Weight management is just a matter of calories in versus calories out. Your body is designed to run on a combination of carbohydrates, proteins, and fats. These things provide the calories which is the fuel your body needs to sustain life. Not all calories are created equal. See why is eating so important? The number of calories your body burns to fuel everyday body functions is called your basal metabolic rate (BMR) otherwise known as metabolism. Everyone's BMR is different so everyone's calorie needs are different.

The key to weight loss is balancing your calories. I find it easier if you can visualize a balance scale. The center represents your body. The dish on the left represents the calories you consume. The dish on the right represents all the calories you burn in a day. When you take in the same number of calories that you use up, the scale stays balanced and your weight stays the same. If you eat less calories or do more exercise to burn calories it causes the scale to tip and you lose weight. If you eat more calories than your body can use, then the scale tips the other way and you gain weight. One pound of body weight is equal to 3500 calories.  That means in order to lose weight you have to create what is called a calorie deficit either by eating fewer calories, burning more calories with exercise, or both. To lose 1-2 pounds per week, you would need to decrease your calorie intake by 500-1000 calories per day. Gaining a pound is as easy as eating 250 more calories a day for 2 weeks or skipping a daily 250 calorie burn workout. (Makes you think twice about taking that extra cookie or dessert!)

This is what I have learned. Hopefully it makes some sense. Basically, being aware of your calorie intake and how much you use or burn can help you decide to modify your diet. This is what has worked for me.  I started by making small changes. The main thing I did was decreased my portion sizes. This is huge! I also kept a food diary and tracked my calories in the beginning. There are a number of ways you can do this. I used an app on my phone, but pen and paper work just fine too. 
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Why Should I Exercise?

5/6/2015

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Millions of Americans know the benefits of daily exercise, but how many people do you think talk themselves out of exercising every day?  The numbers are staggering and would frighten you.  There are SO many reasons to exercise.  Check out the following list and see if any of the reasons pertain to YOU!

  1. You want to fight heart disease and diabetes. The National Health Institute reports that a healthy diet and regular exercise can reduce your risk of Type 2 diabetes by a whopping 58 percent!

  2. You want to lose 20 pounds and keep them off.  People who move MORE than they sit can and do maintain weight loss.  If you want a healthier, thinner body, there is no substitute for being active.  No magic pills, no expensive shakes, no starvation and no surgeries … just exercise!

  3. Mirror, mirror on the wall … If you want to look better in the mirror and have a firmer body, you have to sweat.  Exercise helps to improve body posture and gives your skin a healthy glow.

  4. Tired all the time?  Exercise can actually help you feel better and give you more energy for 4-6 hours afterwards!  Exercise can combat depression and give you something to look forward.

  5. Cough, cough.  If you take too many sick days and the boss is after you, you might want to take a look at your activity schedule.  A good fitness program is a great way to reduce colds and infections so you call in sick … less.

  6. Knees hurt all the time?  The right kind of exercise can help reduce osteoarthritis and rheumatoid arthritis pain by strengthening the muscles around your damaged joints.

  7. Back pain?  This one is pretty self-explanatory.  If you have an extra 25 or 50 pounds around your waist, your back is going to hurt.  Don’t avoid physical activity, just try walking every day for 30 minutes and drop some weight with your doctor’s blessing.

  8. Counting sheep?  Even though exercise can be energizing, it is also a great way to make you tired so you sleep better at night.  Aim to move 10,000 steps a day and see if you sleep better!

  9. Feeling old?  Exercise is a great way to combat the effects of aging.  Regular workouts drastically reduce muscle and bone loss and help improve circulation in the entire body.  Exercise can protect the brain against dementia and help improve memory function, so get out of the chair!

  10. Got Kids?  If you have children or grandchildren, the number one thing you can do is take care of your body.  Set a good example, schedule routine checkups, eat right, drink more water, and exercise with your kids so you can be around longer for them.

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