Heat is one of the leading weather-related killers in the United States, resulting in hundreds of fatalities each year. Heat-related illnesses can occur when the body’s temperature rises too quickly for it to cool itself properly, or when excessive fluid or salt loss occurs due to dehydration, excessive urination, or excessive sweating.
Heat-related illnesses can range from cramps to heat exhaustion to heatstroke. Heatstroke can result in death and requires immediate medical attention.
At-Risk
Factors or conditions making some individuals more susceptible to heat-related illnesses include older adults, young children, the physically disabled, excessive body weight, fever, heart disease, mental illness, poor circulation, prescription medication, alcohol use, and sunburn.
Stay Hydrated
Drink plenty of water, as well as non-alcoholic and decaffeinated fluids. Our body needs water to keep cool. Individuals on fluid-restrictive diets or those with fluid retention issues should consult a physician before increasing their fluid intake. Limit caffeinated beverages and avoid drinking alcoholic beverages.
Staying hydrated is important, especially when the temperature rises or during increased physical activity. Try these easy ways to increase your fluid intake:
1. Carry a reusable water bottle. Keep it full. 2. Add flavor to your water with slices of lemon, lime, cucumber, or strawberries. Herbal iced teas can be a great way to increase your fluid intake. 3. Eat fruit or popsicles. You can get fluids from the foods you eat. Watermelon and cantaloupe have high water content. A 100% fruit juice pop provides fluids and is refreshing on a hot day. 4. Plan ahead. If you plan to be outside at a picnic or ball game, be sure to pack plenty of fluids.
Never Leave Children, Disabled Individuals
Or Pets in Parked Vehicles
Each year, children and pets left in parked cars die from hyperthermia. Hyperthermia is an acute condition that occurs when the body absorbs more heat than it can dissipate. Studies have shown temperatures inside a parked vehicle can rapidly rise to a dangerous level for children, pets, and even adults. Leaving the windows slightly open does not significantly decrease the heating rate. The effects can be more severe in children because their bodies warm up at a faster rate than those of adults.
Sushi is rich in omega-3s and healthy fatty acids. There are several different types of sushi: Nigiri Sushi. Mounds of sticky rice are wrapped or layered with seafood and other ingredients.
Maki Sushi. Sticky rice and other ingredients are rolled into a cylinder using thin sheets of dried seaweed.
Sashimi. Sliced raw fish, served with a variety of condiments.
Condiments for Sushi Soy sauce. Many people blend some of the wasabi with soy sauce to make a tasty dipping sauce for their sushi.
Wasabi. Japanese horseradish and it's HOT; comes as a powder that you make into a thick, bright green paste by adding liquid.
Pickled Ginger. Used to help cleanse the palate and offer relief from the hot wasabi.
Sushi Safety
How safe is the raw fish in sushi?
Commercial freezing for at least 72 hours at 4 degrees Fahrenheit kills the parasitic worms and their larvae. Note home freezers usually cannot reach temperatures this low. Precautions:
• Order sushi from reputable restaurants where the restaurant and fish provider follow food safety standards. • Eating fish cooked completely is always the safest. • The FDA recommends pregnant or individuals with compromised immune systems (young children, the elderly, and persons with chronic illness) should not risk eating raw fish. • Never make your own sushi with raw fish unless you can freeze the fish for more than 72 hours at 4 degrees Fahrenheit. Instead, use cooked fish or vegetables. • Proper handling and preparation are crucial to ensure the safety of sushi made with raw fish. • After purchasing raw seafood, fish, and sushi rice; refrigerate immediately below 41ºF until ready to serve. • Preparing rice with vinegar lowers the pH and helps slow the bacterial growth rate. • Once sushi rolls and sashimi are prepared, refrigerate immediately until serving. • Cross-contamination is a concern since sushi is made with raw and cooked fish. To prevent cross-contamination, raw and cooked fish must be physically separated during preparation. Use different utensils, cutting boards, and surfaces.
June 18 is International Picnic Day, an informal food holiday. On this day, food is brought from home or a market and eaten outdoors.
The origin of picnic day dates back to medieval times. After a successful hunt, people would gather outside for a picnic. International Picnic Day was possibly developed and promoted to bring families together for outside activities, family reunions, exercise, relaxation, and an appreciation of nature. Traditional foods served on International Picnic Day include salads, sandwiches, beverages, and desserts. If a grill is available, include cooked meats, fish, poultry, and vegetables.
Picnic Food Safety
Before setting out your picnic feast, ensure your hands and surfaces are clean.
Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40°F or below to prevent bacterial growth. Meat, poultry, and seafood should be packed while frozen to stay colder longer.
Pack beverages in one cooler and perishable foods in another. This will prevent the perishable foods from being exposed to warm outdoor temperatures.
Limit the times the cooler is opened to keep the contents cold longer.
Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared and cooked foods or foods that will be eaten raw, such as fruits and vegetables.
Rinse fresh fruits and vegetables under tap water before packing them in the cooler.
There are three reasons to eat the recommended amounts of fruits and vegetables.
1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K.
2. Consuming fruits and vegetables is associated with a reduced risk of many chronic diseases, including cardiovascular disease and certain types of cancer.
3. Most fruits and vegetables are cholesterol-free and low in calories and fat. Eating more will help maintain a healthy weight.
Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit, can be considered as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or in some cases, equivalents for ½ cup are noted.)
Vegetables. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried and dehydrated, and may be whole, cut up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others.
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted).
How many fruits and vegetables
are needed daily?
Safety with Fruits and Vegetables
* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing, and storing.
Teaching Kids to Eat Their
Fruits and Vegetables
Healthy Kids PSA: Color of Life
Bring color to your life, and your plate, with nutritious, delicious vegetables.
CHICAGO – Gentlemen, do you think your nutritional needs remain the same throughout your entire adult life? Every decade has its own unique health concerns, ranging from weight gain to heart disease, which alter the types and amounts of food you need to consume during each life stage. The Academy of Nutrition and Dietetics encourages men to take time during Men’s Health Month to develop a healthful eating plan that is most appropriate and beneficial for their age.
“Each life stage has its own nutritional requirements to keep your body running in peak form,” says registered dietitian nutritionist and Academy Spokesperson Jim White. “Eating right at every age will help you sail through the decades feeling great.”
The Academy and its expert registered dietitian nutritionists offer tips to help men understand which foods will help boost their health at every decade of life.
20s: High Energy “A higher metabolism and an active lifestyle can help younger men maintain a better weight, even if their diet isn’t stellar,” White says. “Eating foods like nuts, seeds, and dried fruit instead of snacks like chips, soda, and candy can satisfy your hunger and give a nutrient boost at the same time.”
Active guys need to be sure they're getting enough protein. Choose a variety of foods like seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. “Heart-healthy fatty fish like salmon, tuna, and mackerel can reduce the risk of developing heart disease, too,” White says.
30s: Weight Doesn't Wait “While your appetite may stay the same in your 30s as in your 20s, your lifestyle has likely slowed a little due to marriage, kids and jobs. So now is the time to change to a more regular eating pattern,” White says.
Eating smaller, more regular and more frequent meals throughout the day will help you keep from getting too hungry and then overeating at a meal later in the day. “Plan healthy meals and snacks for your day, whether you’re at work or at home,” White says.
40s: Feed the Heart and Bones As men age, the risk of heart disease becomes greater, and your 40s are the time to put more focus on heart health. “Fiber, especially soluble fiber found in peas, beans, oats, apples, and citrus fruit, can help keep your heart healthy because it works like a sponge to soak up cholesterol,” says registered dietitian nutritionist and Academy Spokesperson Ximena Jimenez.
Now is also a good time to reinforce strong teeth and bones. “Calcium from low-fat or fat-free dairy, dark green leafy vegetables or tofu, and vitamin D from fortified foods like milk and cereal are two of the best nutrients for your bones and teeth,” Jimenez says.
50s: Busting Disease As certain diseases like cancer, especially prostate cancer, become more likely in the 50s and beyond, including plenty of antioxidants in your diet is key, like those found in berries and colorful vegetables. While lycopene, vitamin E, and selenium are marketed to men as tools to reduce the chance of developing prostate cancer, there is no definitive science to back up these claims. “Whether there is a direct correlation between prostate cancer and these minerals or not, an overall healthy diet should contain both selenium and lycopene,” White says.
60s and Beyond: Maintain the Muscle
In your 60s and beyond, men start losing muscle mass, so protein is important. Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories or are sources of oils, such as salmon and tuna. “Also look at beans and peas. Because of their high nutrient content, they are considered both a vegetable and protein food,” White says.
All registered dietitians are nutritionists – but not all nutritionists are registered dietitians. The Academy’s Board of Directors and Commission on Dietetic Registration have determined that those who hold the credential registered dietitian (RD) may optionally use “registered dietitian nutritionist” (RDN) instead. The two credentials have identical meanings.
The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education, and advocacy. Visit the Academy at www.eatright.org
A Special Father's Day Gift to Show You Care "Health is the Greatest Gift and Happiness the Greatest Wealth" 1. Print the card and cut along the grey outer border.
2. Fold the card in half. It's about the size of a business card.
3. Place wallet size photos on the blank side of the card. 4. Optional Gifts to place inside: Lottery Ticket, Dinner at his Favorite Restaurant, a Day at the Beach,
Voucher to Wash His Car,Family Picnic, Tickets to a Sporting Event, Time Together
Your father will carry around photos of loved ones with health reminders.
A perfect gift for a Special Father.
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We recently returned from Italy, and we stayed the night at Podere
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