First Aid Friday: Happy Halloween

Happy Halloween.  Today I am sharing a few ideas on how to have a healthy and happy Halloween.  

Have a plan--where to go, when to go, with whom to go, etc.  Teach kids your rules for trick or treating.

Costumes--be sure they aren't so long that the person wearing it will trip, or other dangling things that can cause tripping, if wearing masks, be sure can see and breath with it on.  Dress for the weather

Visibility:  use flashlights, glow sticks, reflective tape to see and be seen

Children:  give and practice instructions on what to do if separated or if there is an emergency; parents sort through goodies before allowing children access--check for unwrapped goodies, obvious tampering, choking hazards for young children, etc., remember to brush teeth after eating goodies, pay attention to child’s anxiety levels, tiredness, etc.--don’t overtax them.  

Don't go trick or treating alone.

Parents stay with children.

Courtesy:  Be courteous to other families and children trick or treating.  Don't push, shove, name call, etc.  Be patient and wait turn.  Don't be picky--be thankful for what getting--say "Thank You" often.  Also, don't trample landscaping, use sidewalks & walkways.  Be kind to those who have chosen not to participate in Halloween.

Have a fun and safe Halloween.

First Aid Friday: Heart Health

Heart disease:  our nation's number one killer.  Both men and women should to be concerned about their heart health, as it affects both men and women.

What are some possible heart disease symptoms in women in particular?  Pain, pressure, squeezing in chest--that lasts or goes away and comes back; shortness of breath with or without pain; pain or discomfort in chest, back, jaw, stomach, arm(s); nausea, lightheadedness.  Men and women may feel pain in the chest, but women may be more likely to have other symptoms.

Things we can do to help limit the chances and/or severity of heart disease:  Regular testing and checkups!--know your numbers like cholestorol, blood sugar, blood pressure, etc. so you and your doctor can be more likely to catch and work on maintaining/reaching healthy levels.  Don't smoke.  Smoking has been linked to many health issues including heart disease.  Maintain a healthy weight through proper diet and exercise.  Eat a healthy diet high in fruits, veggies, lean meats/proteins, fiber and low in fats, particularly saturated fats.  Exercise can help lower and maintain a healthy blood pressure, as well as reduce fat, and otherwise keep your body working at its optimal condition.  Another benefit of exercise and healthy diet--your body can better cope with and release stress.  Gratitude & laughter--while medical journals may not include this, I am because as the saying goes:  "laughter is the best medicine."  Stress can cause unhealthy side effects, so take time to be thankful, laugh and enjoy life with your family.

Milky May Introduction

I've been slack on doing posts recently, but hopefully I'll be able to get back on track and post more often. I'll catch up a little today by sharing some cream soup recipes. This month, Milky May, I will focus on ideas, recipes, information, etc. that deals with dry milk.

So today, being Thrifty Thursday, I will share some costs associated with making homemade cream soups (like cream of chicken or cream of mushroom). I will share 3 cream soup recipes. Version 1 made from SOS Mix, version 2 from Magic Mix and version 3 made from white bean flour. All of these versions work great. The Magic Mix version is the more expensive option (because of the butter), and depending on sales and generic brands at the store you may be able to find a can of cream soup for cheaper at the store. With all of these versions it is great to know exactly what is going into your soup and to have a way to make cream soup quickly and easily at home if you don't have canned soup available. Have fun using your dry milk and food storage!

Now onto the recipes and costs:

Cream Soup using S.O.S Mix: costs about $0.31 to make the equivalent of 1 can of soup plus any meat or veggie addins. SOS Mix comes from the USU cooperative extension. Here is a link to a booklet containing recipes using it: http://extension.usu.edu/files/publications/publication/FNP_101.pdf

Soup or Sauce Mix (S.O.S) Mix

1 can of soup substitute recipe: 1/3 c SOS mix, 1/4 c cold water. 

Whisk until blended. Stir while cooking on the stovetop or microwave until thickens.

SOS Mix:
2 c dry milk powder, 3/4 c cornstarch, 1/4 c instant chicken bouillon, 2 T dried onion, 2 t Italian seasoning (optional)

Cream Soup using Magic Mix: costs about $1.15 to make the equivalent of 1 can of soup plus any meat or veggie addins. Magic Mix comes from the cooperative extension at USU, here is a handout that has it and recipes using it: http://extension.usu.edu/files/publications/publication/pub__3295363.pdf Another extension office at WSU has another handout: http://cru.cahe.wsu.edu/CEPublications/em4693/em4693.pdf (this one doesn’t use butter in the mix, but in the recipes)

Magic Mix basic cream soup: 4 c water, 2 c magic mix, 1 cube or 1 t bouillon, chopped/mashed veggies or meat. Combine water and magic mix with bouillon in saucepan, heat over medium until slightly thick, add any veggies or meat.

Magic Mix:
2 1/3 c dry milk 1 c flour or 1/2 c cornstarch 1 c butter or marg softened

Combine until looks like coarse meal. Makes about 5 cups, keep in airtight container in fridge 6-8 months. If using instant dry milk use 4 cups. Using this magic mix, you can make white sauces, puddings, pudding pops, and more.

Cream Soup using White Bean Flour: costs about $0.24 to make the equivalent of 1 can of soup plus any meat or veggie addins. This cost is based on my calculations that 1/4 c of beans would be about 8 cents, and 1 t of bouillon would be about 4 cents. To see a video on how to make this, go to http://foodstoragemadeeasy.net/2009/03/29/beans-the-magical-fruit/.

Cream of Chicken Soup
5 T ground white bean flour 1 3/4 c water 4 t chicken bouillon
Combine in saucepan and cook on medium about 3 min or more until thickened and heated through. Add any veggies or meat want and use in recipes calling for cream of chicken soup.

NOTES: set wheat grinder to course setting to grind beans. About 1/4 c of beans will grind into 5 T bean flour. This recipe originally came from Country Beans, a wonderful book about using beans.

Make A Plan Monday: Freezer Inventory

April Showers...Freezing Food

Have you ever forgotten you had this or that because it wasn't out in the open or wasn't written down in an inventory?  Have you ever had to throw out food because it didn't get eaten in time or it got freezer burn--or you couldn't identify it?

Today I want to share my thoughts on keeping a freezer inventory and how I label foods I freeze, at least when I'm being good about labeling that is.  Freezing food does NOT make it last forever, or even years.  Freezing simply slows down the processes that cause food to go bad, it does not stop or kill the organisms--that is why once you defrost food it has to be used and can't just stay on the counter or in the fridge for long periods of time.  Some foods freeze better and longer than others, so besides inventorying your food, you should learn how to best freeze it and how long to freeze it for best results.

Inventories for your freezer, as well as other food (pantry, food storage, etc) is a good way to keep track of what you have and what you need to rotate through.  Below is a very simple freezer inventory that I have used with success--meaning I know what I have and can make a plan to use it while it is nutritionally, taste, texture and sight wise the best.

An inventory can be made on the computer or written out by hand, either works.

From the tables, a freezer inventory includes the type of food, amount, when to use it by and location, the date you put it in can also be included, but I think the more important date is the use by date.  Some freezer foods come with use by dates on them, others don't.  In general for home goods--leftovers, freezer meals, things like that I try to use them up within 1 month.  For meats, and store bought goods I follow basic freezer guidelines that can be found in food preserving books & resources, or in general I say 1-3 months for those things, depending if they are raw or cooked.  For things like flour, yeast, dried foods, etc. I use a 6-12 month time frame.

When I use something, I change the amount if I didn't use all of it, or I cross it off my list if I used all of it.  Yes, this means that every month or so a new inventory is needed to keep it up to date.  Most foods don't last long enough for a freezer inventory to only be updated once a year or even once every 6 months; it will need to be updated frequently so I keep mine on the fridge.  You can keep both the fridge freezer and the chest/upright freezer (if have one) inventories on one page or do a separate inventory for each one.  A separate one would be handy if the foods in the chest freezer are longer storage foods that can be stored 3-12 months instead of 1-3 months.  In the example above, I put them together.

The type of food, the type of container and the freezer temperature all play a part in how well and how long the food will maintain nutrition, taste, & texture.  By having an inventory, you will be able to know what needs to be used, and when it needs to be used so that food doesn't go to waste.  Also, by properly preparing and labeling foods when they are put into a freezer, waste can be limited.

When I label foods, besides simply saying what the food is (if not store bought), I put the date I am freezing it as well as the date I hope to use it by, plus any other information that would be helpful like bake temps and times, if it isn't something that doesn't already have that on it.

Examples:  store bought lasagna:  leave in packaging, label with date bought and date to use by; homemade lasagna:  freeze in pan going to use to cook it--if using disposable pan can leave it in it, if using regular baking pan, freeze in pan than remove from pan; wrap in plastic wrap and aluminum foil, and place in a freezer bag--labeling lasagna, date frozen and when to use it by, along with bake temp and times if frozen or thawed.

Properly preparing, labeling and inventorying food for the freezer can help limit food waste.  It can also help the food budget as foods aren't wasted, and foods can be bought and made in bulk.

First Aid Friday: Water Safety And Drowining

April Showers...  Water Safety

Back in November I came across a post on Our Best Bites about drowning.  I thought it so well written and excellent advice that I want to reiterate and share that post and information again.

Here is the original post from Our Best Bites:  http://www.ourbestbites.com/2012/11/some-life-lessons/

I can't imagine the terror of that incident, as thankfully I've not had to live through it.  I have had a friend lose a daughter to drowning.  I wasn't there when it happened or there to comfort her as I was serving a mission for my church at the time.  They were in an area with numerous other people, yet no one saw it happening--yes it can happen that quick--it can happen before your eyes or when you are turned around even briefly.

So I want to share some basic water safety guidelines, but I highly suggest reading the post on Our Best Bites:
1.  NEVER swim alone.  Even if you feel you or your loved one is a good swimmer there are instances that even that can't help in times of crisis--when someone gets scared they may not think properly, or in rip-tide, etc.
2.  Learn to float, swim and tread water.  And have kids learn too.
3.  Learn basic first aid and CPR.
4.  Don't rely on swim skills or water toys and devices (like arm floaties or pool noodles)--be watchful constantly.  Problems can and do arise without warning, and can go down hill very quickly.
5.  Set firm rules & consequences for swim and play.  No running, no pushing others under the water, no jumping in where it is shallow or where someone is, etc.
6.  Know your limits--if you don't feel comfortable watching more than 1 or 2 children in the water at a time, don't.  If you don't feel comfortable watching someone else's kids in the water, don't.  If you feel comfortable watching your kids in a pool but not at the beach, then stick with the pool.  Don't let pressure of seeing and being with friends take you out of your comfort limit/zone or distract you from being watchful.
7.  Know your child's limits--they tend to tire quicker than an adult so staying in the water for hours on end will lessen their ability to be their best.  Know their swim skills and level, and plan water activity & company accordingly.

8.  ALWAYS follow warning signs.  At the beach they have flags and signs that warn if there is no lifeguard, or if there is marine/wild life that could be dangerous (alligators, jellyfish, shark, etc) or if the water itself is unsafe (rip-tide, contaminated, etc).  Going against warnings is putting yourself and others (those who might have to try and save you) at risk...It just isn't worth it.

And as a side note:  don't feed the wildlife.  In general alligators won't come near humans--unless they have come to connect humans with food because they've been fed by humans.

Wednesday Why: Water Storage Q&A

April Showers...More on Water

Water Q&A:  I often get asked questions about home storage and preparedness, here are a few about water and water storage that I've been asked over the years.

Why should we store drinking water besides obedience to wise counsel?  It simply makes sense because we cannot live long without water.  If the water source becomes contaminated or is completely disrupted, you will need water to sustain you until the water is safe to drink again.  It is so much better to prepare 5 years in advance to any emergency, than 5 minutes too late.  Failure to prepare is choosing to be dependent on others during crisis and choosing to possibly not have your needs met and thereby getting sick or dying.

Why do people neglect to store water?  Some possible reasons people may not be storing water are:  Space!  Water takes up a lot of space.  Cost.  Quality containers cost money, as do filters and such.  Uninformed:  missed warnings and counsel that come from multiple sources.  Uninformed:  don’t know how to best store water.  Lack of desire to prepare oneself for emergencies.  Want to rely on others--”My____has food & water storage, I’ll just go to their house in an emergency.” (and thereby lessen their resources).

What is the best way to store water?  Actual drinking water stored in leak proof food grade containers that limit light and stored in a cool dark place is the best way to store water.  Container size is an individual choice, but generally speaking the larger containers can store more water in less space than smaller containers.  Small containers are nice to have if need to move it around.  Beyond drinking water, storing filtering systems and their parts, chemical treatments and/or other materials needed to purify water are another good way to prepare for water shortage/contamination emergencies.

How much water should I store?  1 gallon of water per person per day.  Increase this amount if living in an area of high heat or if have health concerns that require you to have more water (like pregnant or nursing, diabetes,etc.).  Store at least 3 days to 2 weeks worth of water at home.  In an emergency where water is limited or contaminated you probably won’t be sorry for the space you used to store water.

Can I use milk jugs to store water?  Yes, but be aware the plastic breaks down quickly so it is only a short term option--as little as 3-8 months before the jug should be replaced.  Also, be sure to completely clean them and use a bleach/water solution to sanitize them before filling with water.  There are much better options, including pop bottles, water barrels, and water bottles.  

Can I use bleach bottles or laundry detergent bottles to store water?  No, at least not for drinking water.  They could possibly be used to store water that will be used for washing clothes or cleaning, but should NEVER be used to store water to be used for drinking.

Can I store my water barrels outside?  Yes.  But beware it is subject to the elements--high or low temperatures, light and such.  Outdoor storage is not ideal, but it can be done, just be sure to purify it periodically or before using it since bacteria thrives in light and heat.  Also be sure to store the water off of cement.

Can I store water containers on cement?  Containers should be off cement, either by simply placing on pieces of wood or by putting on a shelf.

Can I just store water filters or purifying tablets rather than storing drinking water?  These are good to have on hand and know how to use, but remember you have to have a source of water to use these, so if you have no drinking water and no water source nearby, then having only these may not be affective without travel or other method of obtaining water.  I personally suggest having at least a 3 day to 2 week store of drinking water (at least 3 days, but as much beyond that that you have room for) and then having the knowledge/skills and materials needed to purify water should you need it beyond what you have stored.

Do I need to transfer bottled water into a different container?  No.  If you buy bottled water, store it in its original container, then just be sure to check it periodically for leaks, discoloration or odors.

How often do I need to rotate through my water storage?  It depends on the container and where it is stored.  If using milk jugs, you will need to rotate within a few months to as long as a year.  If using pop bottles or other plastic bottles (like that of bottled water), you will want to rotate every 1-2 years.  If using large barrels or other food grade containers made for water storage, and they are stored in cool, dark places; it is wise to rotate every 3-5 years.  Though technically if the container is sanitized, doesn't leach/leak, etc and the water was purified, the water can store for much longer.  

All water storage should be checked periodically for leaks, discoloration, & odors.  If there are leaks, bacteria can get in.  If there is discoloration or odor it is likely a contaminant of some sort got in or the container itself is leaching something into the water.

Thrifty Thursday: Shopping Tips for Health

Today I want to share some general ideas on shopping healthy.  These are ideas for anyone trying to be healthy but also ideas for someone who has specific health concerns like diabetes or heart health.  In all cases of health concerns, it is a great idea to talk to your doctor about a proper eating plan and lifestyle that will keep you living happier and healthier.

Make a list and stick to it.  Be sure to go shopping when you aren’t hungry.  Stock up on produce, and healthy dairy and lean meat items.  Read food labels--this helps you to compare items and know which one packs more nutritional punch.  One time when I did this I found the store brand cereal I was buying had better nutritional facts than the name brand cereal!  While looking at these labels look for high fiber, low sodium foods and the good kind of fats, go for more poly/mono unsaturated fats than saturated fats.  Think of the source of the carbs--are they highly processed/sugary carbs or whole grain carbs?  Choose lean proteins instead of high fat ones.  

When choosing food & drink items for a diabetic, whether yourself or another, it is important to learn what amounts of specific types of food/nutrients you should have, discuss this with the doctor.  The doctor or dietician can help you determine how much sodium, cholesterol, carbs, etc. you should have or shoot for.  When making changes, some you can immediately implement--like lower sodium/cholesterol foods, others you should make gradually--like if you need to increase fiber.  Be sure to shop for balance--you want a balance of fiber, protein and carbs.  Some foods & drinks will affect blood glucose more than others, so learn which are better to have and which to limit.  Nuts are an example of a high protein food that helps you feel full, but also doesn’t make your blood glucose go nuts.

General guidelines for fiber and sodium:  20-35 grams of fiber a day; less than 2,300 mg of sodium a day.  Talk to the doctor to find out what amounts to shoot for and follow that guideline.  Check your local hospital/doctor for more information and tips for maintaining control over diabetes (or other diseases), they may even have programs that would be helpful to attend like:  making low-sodium & low-cholesterol foods, or how to shop/cook for someone with diabetes.

Wednesday Why: Adapting Food Storage to Individual Family

What are some ideas on adapting food storage to different dietary needs, whether those needs are simply that more/less of a specific item is needed or the needs are for alternatives if there are allergies? 

Adapting Food Storage to Individual and Family Dietary Needs

When considering what to store, individuals and families should consider their needs and limitations in foods.  Children, pregnant or nursing mothers need more calcium & protein foods like milk.  Are there allergies (wheat, milk, eggs, etc), diabetic or other health needs and concerns?  Below are some ideas on substitutions and additions when considering these types of things.  I am not an expert on these, you will have to follow the advice of your doctor and find things that are shelf stable that meet the type of diet you follow & need.  Whenever there is an allergy or diet restriction you should always check labels carefully--both for the ingredients/nutrition information and for the expiration date.  Things like wheat, nuts, milk, corn, carrots, etc. pop up in places you wouldn’t think--so check the labels.  If you have diet restrictions and concerns it is very wise to keep product labels to refer to in the future for tracking ingredients, sugars, sodium, etc.  Also be aware that the substitutes often cost more and don’t store as long so be sure to budget for them and plan for rotation.   

Wheat Allergies: Other options for whole grains/seeds that can be ground or eaten whole:  rice, oats (check for gluten free), quinoa, millet, buckwheat, amaranth, corn, wild rice, flax seeds and any other grains/seeds that you have tried and liked.  Think of what you already use for flour or grains--can you find it in its whole form?  If not, you can stock up on the flour form, but be aware the shelf-life won’t be as long as that of wheat or even the grain in whole form so you will need to rotate through it much faster.

Milk Allergies:  The downside to most of the milk alternatives, besides being expensive, is that they don’t have the storage life of regular dry milk, so you will need to be sure to rotate through it faster.  But here are some options:  soy milk powder, canned/liquid soy milk (I’ve seen some that is shelf stable until it is opened) or you could learn about how to store soy and making your own soy milk, evaporated goat milk.

Egg allergies:  Some alternatives to egg powder/crystals:  unflavored gelatin or flax meal can be used to substitute eggs in baked goods.  Also for sweeter baked goods like pancakes or muffins, you can use mashed banana or applesauce to replace the egg, but be sure to increase slightly the baking soda/powder amounts as bananas and applesauce don’t help rise the baked good like an egg would.  There are other substitutes as well, commercially made as well as homemade substitutions that you may already be aware of--simply stock up on the ingredients (checking labels and expiration dates of course) and rotate.

Legume allergies:  you can store meats and fish instead of legumes.  Canned or dehydrated/freeze dried.

Low-fat, Low-sugar, Low-sodium diets (diabetic, heart concerns, etc):  Follow Dr recommendations.  When storing foods--check the ingredients and labels!  Many, many canned goods have lots of sugar and/or sodium; but more and more you can find “low-sodium” options or fruits canned in juice not heavy syrup.  As far as storing wheat, beans & oats, these are low fat (and what fat there may be is the good kind of fat), low sodium, high fiber & protein foods that are good for the heart and body, that shouldn’t cause crazy blood glucose changes as long as they are eaten in moderation.  Also, store veggies (dehydrated don’t usually have the added salts/sugars).  

For all food storage, whether storing regular food items or substitutions/diet specific foods gather a variety of recipes that you like that use the food items you will be storing and meet your dietary needs

First Aid Friday: Changing Eating Habits

Whether you are trying to lose weight or simply eat better, here are some ideas on changing your eating lifestyle:

First:  keep a record of everything you eat and drink for an extended period of time (at least 2-4 weeks).  This allows you to recognize the what, when and how much you eat.  Simply by writing down what you eat and drink, you may find that you make better choices.  When you have to write down the number of food items, the type, etc. you may just decide to not eat it after all.  You can record more than the what, and how much if you want.  Other possible records you may want to make are of calories, protein, fiber, fats, etc.  It is up to you how much detail you keep a record of, but even if you only record the type of food and how much, you will become aware of what your lifestyle is like.  Also, by recording you may find yourself preparing & serving food in proper serving proportions--rather than piling it on.

Once you've become aware of what you normally eat and drink, you can then evaluate where you can and need to make changes, some things you may already know you need to change, but other things might not be clear until you can evaluate your food record.  Do you need to eliminate or decrease specific food items?  Do you need to add or increase specific food items?  Do you eat out a lot?  What processed/prepackaged or restaurant foods can you make at home for cheaper and in a healthier way?  How often are you eating?  Are there foods that you can switch out for others that would be healthier and more filling?  Generally high fiber and high protein foods help you feel fuller longer than low fiber/low protein foods.  Do you stress eat?--meaning do you eat when you are in a stressful/frustrating situation.  Do you boredom eat--eat when you are bored?  Are there things you can do to during the times you tend to snack and munch just because you can and are bored?  Are you eating/snacking a lot while traveling--can you bring your own healthy snacks?  Are you drinking enough water?

These are just a few ways you can evaluate your eating habits and modify them to be healthier.  Good luck!  To really become healthy, a lifestyle change may be needed rather than the usual periodic dieting.

If you have specific health concerns, your doctor may be able to help counsel you on specific diet/lifestyle changes you can make.

First Aid Friday: Exercise Shake Up

If you've ever tried to get into the habit and then stay in the habit of exercising you probably have had the experience of getting bored with it or discouraged by it.  So here are some ideas to shake your routine up and keep motivated to stick with regular exercise.

Shake it up:  Instead of doing the same exercises day in and day out, change what/where/with whom you do your exercises periodically to keep it from getting too boring/discouraging.  Do cardio some days and strength others, switch the type of cardio/strength you are doing every day or every week or so.  If you run, change your route from time to time, or instead of just on a treadmill, go outside.  If you exercise by attending classes with others, switch up the classes or even with who you go with--invite others to join you if you already enjoy your current company.

Invite others:  Often exercising with friends and/or family can be helpful in staying motivated.  Instead of trying to do everything by yourself, you have someone to talk to.  And even if the other person can't physically be there at the same time, sometimes working with someone that you have to report your progress on your goals helps in keeping up and sticking with exercising/being healthy.

Goals:  Even if you don't need/want to lose weight, a goal helps to have something to work for.  If you are trying to lose weight, remember it is diet & exercise together that will be the most beneficial, not just one or the other.  Also, you should plan on losing between 1-3 lbs a week, anything more is likely to be added back on if you stopped exercising and dieting, as well as it's just not healthy to lose 10 lbs in a day or a week.  So, when setting a weight loss goal, set one that allows you time to lose and really change your lifestyle not just a quick fix.  If you aren't in need of weight loss, you can set different goals--like a certain time for running/walking a mile, how many reps you can do, a goal to run a 5K or 1/2/full marathon, or an organized bike ride.  There are many types of goals you can set.  Be realistic, but optimistic.  And then set steps that will help you reach those goals.

Make time:  One of the steps to reaching your goal is making the time.  Make exercising an actual appointment you need to attend like you would a doctor's appointment.  Schedule the time so that you know during that time you aren't to go to the store, clean, etc.  Write it down--there is something about writing things down that seems to cement an idea or goal into our minds.

No Excuses:  Our bodies need exercise and movement, just like they need water, food and sleep.  Sometimes we can be our worst enemy because we make excuses for our behavior.  Exercise, like many other things, will take determination and dedication.  It will require you to put aside other things (even worthwhile things) to use the time to help your body, it will require you to put aside other body/mind desires (sleeping, lounging, etc) to get and get moving.  There are ways to work around emergencies and situations that may arise that cut into your scheduled workout time--like being sick, you can tone down the intensity or change the type of exercising you do to better fit with the energy you have with the illness, or workout every other day instead of everyday.

Take a rest:  Yes, take a rest, but not too long...  Instead of working out every single day of the week, month, year.  Take Sundays off.  Let your body rest and prepare for the upcoming week.  Also, in between strength training sessions, you should take a rest--so instead of doing ab/core workouts every day, switch to every other or every 3rd day, with the days in between alternating between upper and lower body.

Have fun.  Enjoy the benefits of a healthy lifestyle like having more energy, being able to combat illness more readily and simply knowing you are taking care of your life and you are making a difference to someone-YOU and those you love who enjoy your energy and life.

First Aid Friday: Grill Safety

Safety First!  Part of first aid, I think, is first trying to prevent any mishaps and problems.  So today I want to share some tips for being safe while grilling.

Gas Grills:
Hoses:  Be sure to check the hoses for cracks, leaks, etc.  Also make sure the hose doesn't have any sharp bends (like a water hose the sharp bend prevents the water to continue)
Make sure the hoses aren't near hot surfaces--that they don't directly touch hot surfaces or come in contact with hot foods and grease.
Tanks:  Do NOT use propane gas indoors, only use outdoors.  The propane tanks should always be kept in an upright position, both while in use and during storage.  Propane tanks should NOT be stored or used indoors, in cars or trunks; but should be stored away from both the grill when not in use and from living areas.  Inspect the tank for leaks, punctures, etc.
General:  don't use flammable liquids or other flammable items when grilling.

Charcoal Grills:
Charcoal:  NEVER burn charcoal indoors--including inside houses, garages, tents, vehicles, etc!  It releases carbon monoxide, which is toxic and deadly when it can accumulate in inclosed areas, it is colorless and odorless.
Always burn charcoal outdoors.
Store charcoal outdoors
General:  again don't use or keep flammable items nearby when grilling

These are pretty basic and generic safety tips.  It is good to be reminded periodically though, because unfortunately some people don't take these precautions seriously, or think that simply opening a window is all that is needed when the precautions and safety warnings found on grills and on the fuel they use are literally that--warnings, not just suggestions.

First Aid Friday: Handwashing

Today I want to share some websites and other information that will teach the proper way to wash hands.  Our hands get dirty, both visibly and not.  We need to wash them often if we are to prevent many sicknesses.

Here are some websites to use as resources when learning and teaching about proper handwashing:

http://www.cdc.gov/Features/HandWashing/

http://www.cdc.gov/handwashing/

http://www.dhs.wisconsin.gov/communicable/factsheets/Handwashing.htm

http://www.health.gov.on.ca/english/public/pub/pubhealth/pdf/handwash_tech.pdf

And here is a cute poster I found for teaching kids to wash their hands:

So basically, we need to wash our hands often, multiple times a day.  Any and every time we are going to be preparing or eating food, we should wash our hands.  We also need to wash during and after food prep.  We should wash our hands after each bathroom break, drinking fountain break, etc.  We need to wash our hands after handling and touching animals or animal products (cat-litter, after cleaning a bird cage, etc.)  We simply need to wash our hands through out the day.

So how do we wash?  With soap and water.  Wet your hands and wrists, then get enough soap on them to make a lather (the lather or soap bubbles help hold onto dirt for easy rinsing).  Wash and rub with soap for at least 15 to 20 seconds, rubbing all parts of the hands and wrist, including under the nails.  Then rinse and dry hands & wrists.  Use elbow or paper-towel to turn off water faucet, especially when using a public bathroom or a bathroom that has been used by a sick person.

Some hints for being sure you wash a full 15 to 20 seconds:  sing a song--Happy Birthday (sing twice), Twinkle Twinkle Little Star, the alphabet song, etc.  Recite the times tables.  Recite a poem.

What about alcohol based sanitizers?  These only inactivate the germs, they don't remove them.  They should also only be used on already visibly clean hands, if hands are visibly dirty they need to be washed with soap and water.  It is better to use these alcohol rubs over not doing anything, but if you have the opportunity a full soap and water handwashing is hands down the best option for cleaning your hands and helping you to keep sicknesses away.

First Aid Friday: Child-friendly Exercises

Part of being self-reliant is taking care of our health.  Below are some fun ideas for getting kids and ourselves to move and exercise:

Play at the park, in the snow, at the beach...  Play sports.  Jump rope, hoola hoop.  Hike.  Bike.  Play monster--chase each other around while the monster eats (tickles) the ones caught.  Play tag--freeze tag, buddy tag, etc.  Play leap frog.  Play in the sprinkler.  Jump on a trampoline.

Run/walk relay races; make them fun by imitating animal movements:  walk like a lion, leap like a frog, crawl like an inchworm, waddle like a duck, stroll like a giraffe, walk like a dog with only 3 legs, hop like a kangaroo, flap like a bird, do the funky chicken, snap like an alligator, sideways walk like a crab.  Imitate other things:  dig like a giant excavator, push like a bulldozer, swing like a wrecking ball, bounce like a jack-hammer...  Walk with a book on your head, an egg on a spoon or on your foot.

Make exercise routines that include what the kids are learning--Have the kids count, dictate/recite the ABC's, poems, etc while doing reps--jumping on a trampoline, lifting weights, doing sit-ups/crunches/push-ups, while jump roping, etc.

When cleaning:  imitate being "the claw" (like on Disney's Toy Story).  Imitate being bulldozers and excavators.  Have a race--who can pick up and put away 10 things first (let the kids win with great drama in favor of the kid, indicating that your sure you'll win next time...); do Karate Kid--wipe on/wipe off; wax on/wax off imitations.  Play I-spy:  spy a color of an item needing to be put away and then race to put everything that is that color away until get the right object, taking turns choosing.

Help a neighbor--yard or housework, some reason helping others with this kind of work is always better than having to clean your own mess!  and the kids enjoy helping, usually.

Tin-can Stilts:  Get 2 cans of the same size and tape any sharp edges.  Using a nail, punch a hole on both sides of the side of the can near the bottom.  Cut 2 long pieces of yarn and run it through the holes, tie a not to make connect the yarn into a continuous string.  Turn the cans upside down and walk while standing on the cans and holding onto the yarn handles.

Hope these are some fun and new ideas for having fun and getting more exercise and movement into our days.  Exercise doesn't have to be the worst part of the day.  Just remember to do it at your own pace, remember you should be able to hold a conversation even while running, if you are too out of breath to talk, you are pushing yourself too hard.  Keep yourself hydrated, and warm up and cool down to allow your muscles & body time to adjust to vigorous exercise.  It is my belief that when we are taking care of our bodies, when we do get sick, we are able to recover better than if we aren't taking care of our bodies; besides that we will get sick less when we are taking care of our health.