Having just celebrated Mother’s Day, it is a perfect time for women to look at how they are living their lives and to check in on how they watching out for their health. Sometimes women forget to take care of themselves because of their busy schedules at work and at home. The National Women’s Health Week helps women to learn how to put their health at the top of their priortiy list and gives them the ways to do so.

The following is from womenshealth.gov – a project of the U.S. Department of Health and Human Services Office on Women’s Health.

National Women’s Health Week is a weeklong health observance coordinated by the U.S. Department of Health and Human Services’ Office on Women’s Health. It brings together communities, businesses, government, health organizations, and other groups in an effort to promote women’s health. The theme for 2012 is “It’s Your Time.” National Women’s Health Week empowers women to make their health a top priority. It also encourages women to take the following steps to improve their physical and mental health and lower their risks of certain diseases:

• Visit a health care professional to receive regular checkups and preventive screenings.
• Get active.
• Eat healthy.
• Pay attention to mental health, including getting enough sleep and managing stress.
• Avoid unhealthy behaviors, such as smoking and not wearing a seatbelt or bicycle helmet.

Learn more about National Women’s Health Week.

In the news

• Presidential Proclamation – National Women’s Health Week 2012
• HHS Secretary Kathleen Sebelius on National Women’s Health Week

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The following article is from VSP EnVision Newletter: April 2012

You may be surprised at some of the simple things you could be doing that can damage your eye health and vision. Breaking these bad habits starts with learning what’s okay—and what’s not—when it comes to your eye care routine.

Are your contacts really clean?

Some of the most common mistakes that contact lens wearers make are not cleaning, disinfecting, and storing their lenses properly. Make sure to follow your eye doctor’s and lens manufacturer’s instructions for handling and taking care of your contact lenses. Remember:

• Always wash your hands before handling your contact lenses.
• Replace your contacts and case regularly.
• Clean and store your lenses according to your doctor’s instructions.
• Never re-use or “top off” contact solution.

The damage control approach

“It’s important to get your eye exam annually, not just when something goes wrong or you think you need new glasses,” says J. Bradley Oatney, O.D., a VSP doctor at Riverview Eye Associates in Columbus, OH. “Your VSP doctor can be a valuable resource in helping to identify the effects of conditions such as hypertension, elevated cholesterol, and diabetes which can all be devastating to your eyesight.”

• Tell your doctor if you’re experiencing eye strain, double vision, pain, or dry eyes, or if you’re seeing spots or lights.
• Before you leave, schedule your next appointment.

Digital device overdose

Do you find it hard to tear your eyes away from your smart phone? You’re not alone—and, you’re in the company of many eye strain sufferers. “To ease eye strain, I recommend the 20-20-20 rule,” says Dr. Oatney. “Simply look away from your screen and look at something 20 feet away for 20 seconds every 20 minutes.”

Computer screen glare can be a problem too. Arrange the lights in the room so they don’t shine directly on your computer screen, or move your computer to another location if necessary. Other solutions include non-glare coating for glasses, glare-reducing contact lenses, and anti-glare screen options.

When sharing isn’t caring

Do you occasionally use your friend’s mascara, eye drops, or contact solution, or let others borrow yours? Doing this can spread unwanted bacteria and make you and your eyes sick. So, keep your eye products to yourself. A few final reminders:

• To avoid an eye infection, don’t let the tip of your eye drops bottle actually touch your eyes.
• After an eye infection, replace any makeup or applicators that come in contact with your eyes. You don’t want that infection all over again!

The content of this article is for general informational awareness purposes only. Please consult your eyecare doctor or physician for actual advice.

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• Final regulations that establish standards for testing the effectiveness of sunscreen products and require labeling that accurately reflects test results.
• A proposed regulation that would limit the maximum SPF value on sunscreen labeling to “SPF 50+”.
• A data request for safety and effectiveness information for sunscreen products formulated in certain dosage forms (e.g., sprays).
• A draft guidance for sunscreen manufacturers on how to test and label their products in light of these new measures.

“This new information will help consumers know which products offer the best protection from the harmful rays of the sun,” says Lydia Velazquez, Pharm.D. in FDA’s Division of Nonprescription Regulation Development. She said that the measures are necessary since “our scientific understanding has grown” and it is important for consumers “to understand that not all sunscreens are created equal.”

The FDA’s regulations will become effective in one year. The regulations will provide a standard test for sunscreen products that are sold over-the-counter which will determine if the products can be labeled as “Broad Spectrum.” The term broad spectrum means protection from both ultraviolet B (UVB) and ultraviolet A (UVA) rays.

The FDA has come up with additional labeling regulations designed to help consumers select the right sunscreens and teach them how to use them properly. Here are the additional labeling regulations from the FDA’s recent report:

• Sunscreen products that are not broad spectrum or that are broad spectrum with SPF values from 2 to14 will be labeled with a warning that reads: “Skin Cancer/Skin Aging Alert:  Spending time in the sun increases your risk of skin cancer and early skin aging. This product has been shown only to help prevent sunburn, not skin cancer or early skin aging.” 
• Water resistance claims on the product’s front label must tell how much time a user can expect to get the declared SPF level of protection while swimming or sweating, based on standard testing. Two times will be permitted on labels: 40 minutes or 80 minutes.
• Manufacturers cannot make claims that sunscreens are “waterproof” or “sweatproof, or identify their products as “sunblocks.” Also, sunscreens cannot claim protection immediately on application (for example, “instant protection”) or protection for more than two hours without reapplication, unless they submit data and get approval from FDA.

Since each and every one of us is exposed to the sun, we need to pay close attention to these new regulations. Any time that we spend in the sun increases our chance of skin cancer and each time we get a sun burn that risk is heightened. Not to mention, it also causes early skin aging. The FDA report lists the following steps we should follow in order to reduce our risk in the sun:

• Use sunscreens with broad spectrum SPF values of 15 or higher regularly and as directed.
• Limit time in the sun, especially between the hours of 10 a.m. and 2 p.m., when the sun’s rays are most intense.
• Wear clothing to cover skin exposed to the sun; for example, long-sleeved shirts, pants, sunglasses, and broad-brimmed hats.
• Reapply sunscreen at least every 2 hours, more often if you’re sweating or jumping in and out of the water.

For more detailed information click here to read the full report from the FDA.

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Relief for Allergies at Home  

Allergy-proof your home to eliminate stuffy sneezes

By Gina Shaw
WebMD Feature                              Reviewed by Brunilda Nazario, MD

Your home is your castle — except when you’re allergic to it. A recent nationwide survey found that over half of all Americans test positive for at least some allergens, and many of these are indoor allergies such as dust, mold, and pet dander.

How can you allergy-proof your home to make it a refuge, not a source of sneezes? Take a tour of your house from room to room, find out where the allergens are lurking, and get relief from indoor allergies.

Allergies in the Bedroom

“This is the most allergen-prone room in your house, because the most common indoor allergen is dust mites,” says James Sublett, MD, an allergist in Louisville, Ky.

The single most important thing you can do for dust mite allergies is to put hypoallergenic casings on your beds, mattresses, box springs, and especially the pillows. “They’re right in your face all the time, so they particularly need allergy casings,” says Sublett.

You can also reduce the presence of dust mites in your beds by using only washable bedding.  Many people may pile their beds with fancy quilts, throw pillows, and wool blankets that aren’t washed regularly.

“If you move them around at night when you’re getting ready for bed, you stir up the particulate found in these linens,” says Sublett.

This applies to stuffed animals in children’s bedrooms as well. Instead of piling stacks and stacks of cuddly toys on the bed, limit the furry friends to one or two favorites that are washable. (Take a look at the label — many stuffed animals are marked “surface clean only.”)  Your child’s linens and stuffed animals should be washed in hot water at least once a week.

Remove carpets from the bedroom (and elsewhere in the house as well if you can). A smooth-surfaced floor reduces the dust mite particles that accumulate in carpets.

Keep pets out of the bedroom and most certainly off your bed. “Even if you’re not actually allergic to the pet dander, they can bring allergens into the bedroom and onto the bed on their fur,” notes Sublett.

The bedroom is also a good place for a HEPA air filter to clean bedroom air. (This is not an “air purifier,” which is a different product and does nothing for allergies).

Allergies in the Living Room, Family Room and Playroom

These rooms may not have quite the allergy-aggravating potential that the bedroom does, but similar rules apply:

• Keep carpeted surfaces to a minimum.
• Choose smooth-surfaced furniture, like leather, vinyl, and ultrasuede over heavily upholstered pieces.
• Limit soft and plush toys, and wash them regularly.
• In rooms with carpeting, use a vacuum with a HEPA filter.

Vacuums with HEPA filters “reduce the amount of particles thrown up in the air when you’re vacuuming,” says Sublett.

Also, it’s a good idea to wear an allergy face mask when you’re vacuuming.” He recommends a mask rated at least N95 by the National Institute of Occupational Safety and Health, which filters extremely small particles.

Allergies in the Kitchen and Bathrooms

Cockroaches are another common trigger of allergies and asthma, so it’s important to keep the kitchen clean. Keep all food stored in sealed containers, and keep garbage cans covered and emptied regularly.

Mold from moisture also tends to accumulate in both the kitchen and bathroom. Use vent fans to clear the air after cooking or showering, and make sure that all solid surfaces are regularly cleaned using a 5% bleach cleaning solution. Showers and bathtubs should be cleaned weekly and checked for mold and mildew.

Refrigerator drip pans are another often-neglected source of mold. If your fridge has one, pull it out when you do your regular kitchen cleaning and scrub it down.

Whole-House Solutions for Allergies

The best way to keep allergens out of your house is to keep it clean and dry. Molds and mildew thrive in damp, poorly ventilated environments, so repair leaking roofs and pipes promptly. Avoid putting carpet on concrete floors, and keep clothing and papers away from damp areas. You can use dehumidifiers in areas that tend to accumulate moisture (like the basement), but be sure to empty them regularly and keep them clean or they will become another source of mold and mildew.

You can also guard your home from allergens tracked in from outside using a tracking mat — not a cute welcome mat, but a good-sized rubberized mat like you’d see in commercial buildings.

“Studies have shown that many of the particles that are brought into the house are on your shoes,” says Sublett.

It may be impossible to completely allergy-proof your home, but if you follow these tips you may find yourself breathing easier.

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Just exactly what is diabetes? According to WebMd,

Diabetes, the most common disorder of the endocrine (hormone) system, occurs when blood sugar levels in the body consistently stay above normal…Diabetes is a disease brought on by either the body’s inability to make insulin (type 1 diabetes) or by the body not responding to the effects of insulin (type 2 diabetes). It can also appear during pregnancy. Insulin is one of the main hormones that regulates blood sugar levels and allows the body to use sugar (called glucose) for energy. 

The CDC states that more than one-quarter of people with type 2 diabetes do not know they have the disease. Type 2 diabetes is the most common type with almost 18 million people being affected by it. You are of higher risk of getting the disease if you are obese, age 45 or older, have a parent or sibling with type 2 diabetes, had gestational diabetes or not physically active. Type 2 diabetes mainly affects adults and can lead to such results as blindness, amputations and chronic kidney failure.

With such high numbers of people being affected and the terrible conditions type 2 diabetes can lead to, it is vital that we educate ourselves and learn about the disease. We should find out if any close family members have the disease and if we may be at risk. It is a good idea to talk to your doctor about your family health history. By doing this, you may find out if you are at risk and you may be able to help prevent the disease from starting if you catch the early symptoms  and are able to change your lifestyle. My grandfather had the early warning signs of type 2 diabetes. His doctor advised him that he needed to change his diet and begin to exercise on a daily basis, otherwise, he may get the disease. My grandfather did not change his ways since he had been set in his ways with bad eating habits and by never exercising. The doctor gave harsh warnings for the next few checkups…and two years later, my grandfather was diagnosed with type 2 diabetes. Now he has changed …but it is too late since the damage has been done. By listening to your doctor, and taking the actions they suggest, you may be able to prevent this disease or even be able to possibly stop it.

The CDC has provided detailed information about type 2 diabetes and there is a test you can take to see if you are at risk. Make sure to take that quick test and see what suggestions they have if you have a high score of being at risk. We are fortunate to have great resources at our fingertips, such as the CDC, which has taken the time to put together valuable information for us on diabetes. Make sure to visit the CDC to learn more about diabetes .

Please take the time to evaluate your current health condition – if you think you may be at risk or have any of the symptoms – talk to your doctor and see what steps you can take to help stop this disease from taking over your life and possibly causing you serious health complications down the road.

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The studies analyzed sleep surveys of 74,571 adults in 12 states and the results were quite shocking. Almost 37.9% of respondents said they had fallen asleep by accident in the last 30 days. It also showed that 35.3% reported sleeping less than seven hours within a 24 hour period and about one-quarter of these people said they had trouble concentrating during the day. The National Sleep Foundation suggests that most adults need 7-9 hours of sleep each night. Another 4.7% said they had nodded off or fallen asleep while driving in the past month. This is a frightening figure since according to the U.S. Department of Transportation, drowsiness or nodding off while driving accounts for 1,550 deaths and 40,000 injuries a year.

The report brought out that people who slept less than seven hours were more likely to have many health issues as mentioned above, compared with people who got seven to nine hours of sleep a night. Increasing sleep time would likely improve everyday functioning, the researchers added. To get a good night’s sleep, it is important to have your bedroom free of cell phones, computers and television. Your bedroom needs to be your sanctuary…a peaceful environment that you can go to and let go of the stresses of your day. You should keep a consistent sleep routine and stay away from performing any activities such as exercise close to bedtime.

Lela McKnight-Eily, a psychologist and epidemiologist at the CDC’s National Center for Chronic Disease Prevention, and the lead author of one of the reports, said “over the last 20 years there has been a decline in overall sleep duration in adults.” She noted that changing lifestyle habits, including longer workdays and late nights on the computer, have pared away much-needed sleep time. “Within our culture there seems to be a belief that sleep isn’t a part of overall essential health,” she said.

“It is clear that a lot of restorative activities are going on in the body during sleep,” said sleep specialist Dr. Shirin Shafazand, an assistant professor of medicine at the University of Miami Miller School of Medicine. “We have to make a conscious effort to pay as much attention to sleep as people do to other healthy activities like exercise and eating right, because they are all linked together,” she said.

This information from the CDC has come out at the perfect time since this week, March 7 – 13^th, is National Sleep Awareness Week. Some other great resources that will show you how important sleep is to our health and well being, visit the National Sleep Foundation and the CDC for further information.

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One thing to note, the same report pointed out that onions, asparagus, eggplant, avocado and pineapples are the top five cleanest fruits and veggies…so you may want to add those to your grocery list this week!

The following article is from Health.com – By Ashley Macha

Are the fruits and vegetables you buy clean enough to eat?

The Environmental Working Group (EWG) studied 100,000 produce pesticide reports from the U.S. Department of Agriculture and the U.S. Food and Drug Administration to create a list of 49 of the dirtiest and cleanest produce.

So before you hit the grocery store, see how some of your favorite fruits and veggies measured up.

Did one of your favorites make the list? Don’t worry, the EWG recommends purchasing organic or locally grown varieties, which can lower pesticide intake by 80% versus conventionally grown produce.

Celery
This stalky vegetable tops the dirty list. Research showed that a single celery stalk had 13 pesticides, while, on the whole, celery contained as many as 67 pesticides.

Chemicals fester on this vegetable as it has no protective skin and its stems cup inward, making it difficult to wash the entire surface of the stalk. It’s not easy to find locally grown celery, so if you like this crunchy veggie, go organic.

Peaches
Peaches are laced with 67 different chemicals, placing it second on the list of most contaminated fruits and vegetables. They have soft fuzzy skin, a delicate structure, and high susceptibility to most pests, causing them to sprayed more frequently.

Strawberries
This red, juicy fruit has a soft, seedy skin, allowing easier absorption of pesticides. Research showed that strawberries contained 53 pesticides. Try to buy strawberries at a local farmer’s market for a sweet dessert.

Apples
Apples are high-maintenance fruit, needing many pesticides to stave off mold, pests, and diseases. The EWG found 47 different kinds of pesticides on apples, and while produce washes can help remove some of the residue, they’re not 100% effective.

Blueberries (domestic)
These antioxidant-rich berries have a thin layer of skin that allows chemicals to more easily contaminate the fruit. Domestic blueberries were loaded with 13 pesticides on a single sample, according to the EWG. Imported blueberries also made the list at No. 14 for the dirtiest produce.

Sweet bell pepper
This crunchy, yet thin-skinned, vegetable is highly susceptible to pesticides. According to the EWG, sweet bell peppers showed traces of 63 types of pesticides. While some pesticides can be washed away, many still remain.

Spinach, kale, collard greens
These leafy green vegetables are on the list, with spinach loaded with 45 different kinds of pesticides and kale 57.

In 2006, Dole recalled bagged baby spinach after multiple E. coli illnesses associated with the vegetable made their way across the country.

Grapes (imported)
These tiny fruit have extremely thin skins, allowing for easy absorption of pesticides. And think twice before buying imported wine. The grapes that go into the wine could be coming from vineyards that use too many pesticides.

Potatoes
Have you ever indulged in a potato skin at your favorite restaurant? You might want to think twice before eating the skin. This spud was highly laced with pesticides—36, according to the EWG—that are needed to prevent pests and diseases.

Cherries
Cherries, like blueberries, strawberries, and peaches, have a thin coating of skin—often not enough to protect the fruit from harmful pesticides.

Research showed cherries grown in the U.S. had three times the amount of pesticides as imported cherries. Because cherries contain ellagic acid, an antioxidant that neutralizes carcinogens, it’s worthwhile to buy organic or seek imported ones.

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Honey and Sage-Roasted Rack of Pork

Nothing is more memorable than the unexpected. This rack of pork is perfect for those large holiday gatherings. For serving, two roasts can be positioned with bones interlaced as in photo.

Ingredients

• 2 8-rib pork loin racks, center cut, chine bone off (Frenched)
• Salt and pepper, to taste
• 1/2 cup honey
• 2 tablespoons fresh snipped sage

Directions

1. Season pork racks with salt and pepper. Place each rack in roasting pans with bones facing up and sides not touching.
2. Roast at 350 degrees F. for 1 hour until internal temperature reaches 150 degrees F. (about 20 minutes per pound).
3. Stir together honey and sage. Brush honey mixture onto roast after removing from oven. Let rest 10 minutes while internal temperature rises to 160 degrees F. before slicing to serve.

Nutritional Information (per serving); 231 calories; 31 g protein; 95 mg sodium; 90 mg cholesterol; 7 g fat; 9 g carbohydrates

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The following recipe is from the Foodnetwork’s Holidays Made Healthy: Smart Indulgences (click here for more delicious healthy holiday recipes from Foodnetwork.com!)

Yes, you can still have a slice of chocolate cheesecake this holiday season — just make Food Network Kitchens’ lightened-up version, with 1-percent cottage cheese in place of most of the cream cheese. By replacing most of the cream cheese in a traditional cheesecake with 1 percent cottage cheese and adding cocoa powder and just a touch of melted chocolate the end result is a silky rich deeply chocolaty dessert.

Ingredients

• Cooking spray

Crust:

• 1 1/4 cups chocolate graham cracker crumbs, 8 whole sheets
• 2 tablespoons granulated sugar
• 2 tablespoons water
• 1 tablespoon melted unsalted butter

Filling:

• 2 ounces semisweet chocolate, chopped
• 24 ounces 1 percent cottage cheese
• 8 ounces 1/3 less fat cream cheese, at room temperature
• 3/4 cup granulated sugar
• 1/2 cup unsweetened cocoa powder
• 2 tablespoons all-purpose flour
• 1 egg
• 2 egg whites
• 2 teaspoons instant espresso powder
• 2 teaspoons pure vanilla extract
• Fresh raspberries and mint sprigs, serving suggestion

1. Position the racks in the lower and upper thirds of the oven. Put a small roasting pan on the lower rack and fill about 1/3 full of water. Preheat the oven to 325 degrees F. Lightly coat a 9-inch springform pan with cooking spray and wrap the outside bottom of the pan with aluminum foil to prevent any leaks.

2. Crust: Mix the graham cracker crumbs, sugar, water, and melted butter in a medium bowl until moistened. Press into the bottom of the prepared pan. Freeze until firm, about 15 minutes, while preparing the filling.

3. Filling: Put the chocolate in a microwave safe bowl. Microwave on medium power until soft and melted, about 1 minute, depending on the power of your oven. Stir until smooth. Puree the cottage cheese in the bowl of a food processor until smooth. Add the cream cheese, sugar, cocoa, and flour and continue to puree, scraping down the sides of the bowl, until smooth. Add the egg, egg whites, espresso, and vanilla and puree until incorporated. Add the melted chocolate and pulse until just combined. Pour over the prepared crust.

4. Put the pan on the upper rack in the oven and bake until just set and the center jiggles slightly, about 50 to 55 minutes. Turn off the oven and let stand in the oven for 1 hour. Remove the cheesecake to a cooling rack and run a knife around the edge of the pan.

5. Let stand at room temperature until cooled, about 2 hours, and then refrigerate until well chilled, 8 hours or overnight. Let stand at room temperature for about 1 hour before serving. For easier serving, slice with a clean hot knife, wiped clean after each slice. Serve each slice with a few fresh raspberries and a sprig of mint.

Nutritional analysis per serving

Calories 245; Total Fat 9g (Sat Fat 5g, Mono Fat 2g, Poly Fat 0g); Protein 12g; Carb 31 g; Fiber 2g; Cholesterol 36mg; Sodium 373mg

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