Healthy Holiday Eating Tips/information Share

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Holiday Home Safety/Information Share

12 Tips for Holiday Home Safety
The holidays invite all sorts of fun activity, from lighting candles to hanging fresh greens and stringing lights. Here’s how to keep your house and family safe from fire and injury.
By Compiled by Lexi Walters

As you’re sprucing up your home this season, keep an eye out for these common holiday trip-ups, fire hazards, and other safety snafus.

1. Merry and Bright: Carefully inspect holiday light strings each year and discard any with frayed cords, cracked lamp holders, or loose connections. When replacing bulbs, unplug the light string and be sure to match voltage and wattage to the original bulb.

2. Lights Out: Always turn off holiday lights when you leave the house unattended or when going to bed.
3. Fresh Is Best: Try to purchase a freshly cut tree, as they are more resistant to ignition. Keep your Christmas tree watered and away from open candles.
4. Timing Is Everything: Use an outdoor timer certified by CSA International to switch lights on and off. Lights should be turned on after 7 p.m. to avoid the electricity rush hour

 

5. Check for the Certification Mark: When purchasing light strings, extension cords, spotlights, electrical decorations, gas appliances, or carbon monoxide alarms, look for the certification mark of an accredited certification organization such as CSA International, UL, or ELT to ensure that the products comply with applicable standards for safety and performance.
6. One and Done: Never connect more than one extension cord together; instead use a single cord that is long enough to reach the outlet without stretching, but not so long that it can get easily tangled.
7. The Great Outdoors: When hanging outdoor lights, keep electrical connectors off the ground and away from metal rain gutters. Use insulated tape or plastic clips instead of metal nails or tacks to hold them in place.
8. Climbing Up: Using a ladder when you put up lights? Choose the correct ladder for the job and double check for a certification mark to ensure your portable ladder complies with applicable standards.
9. Keep the Gas Behind Glass: Do not use your gas fireplace if the glass panel is removed, cracked, or broken, and only allow a qualified service person to replace fireplace parts.
10. Sound the Alarm: Test your smoke alarms monthly to make sure they work, and be sure to install smoke and carbon monoxide (CO) alarms on every level of your home — especially near sleeping areas.
11. Filter-Friendly Furnace: To help prevent CO hazards in your home, have a qualified heating contractor perform a yearly maintenance check of your furnace and venting system, and clean or replace your furnace filter frequently during the heating seasons.
12. Clean the Clutter: Do not store combustible materials such as gasoline, propane, paper, chemicals, paint, rags, and cleaning products near your gas furnace. Gasoline or propane cylinders should be stored outside the home.

Source: CSA International
The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child’s condition.
Originally published on AmericanBaby.com, November 2005.
All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

By Compiled by Lexi Walters

American Baby

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Tips and Suggestions for Holidays/Information Share

Indulging Without Overindulging
Relax. You won’t gain 10 pounds. It’s a misconception that you’ll need to go up a pant size in January. The average person gains only about a pound during the weeks between Thanksgiving and New Year’s. That’s no excuse to eat with abandon, though. (After all, gaining one pound every year can add up in the long run.) But a study published in the Journal of Social and Clinical Psychology notes that people who had an attitude of forgiveness and self-compassion after one high-calorie setback were less likely to give up and keep bingeing. So if you lose control with a dish of chocolate truffles, don’t think, I’ve blown it. Might as well move on to the eggnog. Just forgive yourself for the truffles.

Don’t skip meals. It seems logical: Forgo lunch; leave more room for pigs in blankets at the office party later. But arriving starved may result in overeating, and drinking on an empty stomach will give you a quicker buzz, which is more likely to lead to mindless munching. Eat normally during the day, and be strategic at the buffet. Don’t bother with things you don’t absolutely love. Splurge on something special (hint: It’s not those cubes of Cheddar), then stop.

Count your bites. “A lot of appetizers are about 60 calories a bite,” says Karen Diaz, a registered dietitian in Wyckoff, New Jersey. Just five bites is around 300 calories. “That’s about half of what you might eat for dinner,” says Diaz. Keep a mental tab—or fill a small plate, once—so you don’t go overboard.

Turn down Aunt Jan’s pie. “It’s better to sit with a little guilt than to overeat just to please loved ones,” says Diaz. If you can’t say no to Jan’s face, try “Maybe later,” then hope she forgets.

Give yourself a break from the gym. According to a Gallup poll, the percentage of people who exercise regularly is lower in December than at any other time of the year. So don’t beat yourself up—you’re not the only one who’s too busy for Spinning class. But try to stay active in other ways. Speed-walking with shopping bags counts. So does cleaning, says Mark Macdonald, the author of Body Confidence ($27, amazon.com). Add some toning by tightening your core muscles as you vacuum or reach for scattered toys (imagine trying to get your belly button to touch your spine). And most important: Get back into your regular exercise routine once the holidays end.

Weigh yourself every day. Or try on a pair of snug-fitting jeans to gauge those subtle ups and…OK, just ups. The point isn’t to get obsessive and berate yourself over every ounce gained; it’s to prevent yourself from completely letting go of good habits. “Breaking the rhythm of healthy behaviors that you’ve built up is the real danger. You don’t want to have to start from scratch on January 1,” says Macdonald.

Drinking Responsibly
Practice moderation (really). Drinking too much may not just mean a terrible hangover. Around this time of year, doctors report seeing a spike in erratic heartbeats—dubbed “holiday heart syndrome.” It is more common among people who usually aren’t heavy drinkers but drink in excess for a short time. “Alcohol may be toxic to enough cardiac cells that it disrupts the coordination required to maintain a normal heart rate,” says Kenneth Mukamal, an internist at Beth Israel Deaconess Medical Center, in Boston. “Women should have no more than three drinks on any occasion and seven per week,” says Michael Weaver, an associate professor of internal medicine at Virginia Commonwealth University School of Medicine, in Richmond. “So a woman can have up to three drinks in a night and go out two nights, but that’s it for the week—or else the chances of problems go way up.”

Keep it on the rocks. Melting ice dilutes a cocktail and creates more liquid. So order your drink on the rocks to try to avoid a quick buzz—and to sip longer before a refill. Use soda water as a mixer for liquor (a cocktail with liquor and club soda is only about 100 calories), and don’t be ashamed to add ice cubes to bubbly. In France, it’s called a piscine. Très chic.

Put a cork in it early. Alcohol may help you to conk out quickly; the problem comes when it starts to wear off. The period in which your body is metabolizing the alcohol is when sleep is disrupted. You may wake up frequently in the middle of the night (even if you don’t remember doing so) and miss out on restorative rest. The best strategy is to allow time for the alcohol levels in your body to drop before going to sleep; at the very least, retire your flute several hours before bedtime.

A to ZZZs of Sleep Deprivation
Don’t let late nights make you fat. “People who sleep less over time tend to be heavier,” says Lawrence Epstein, the chief medical officer of the Sleep Health Centers, in Brighton, Massachusetts. But it doesn’t take long for the cycle to start. “If you pull one all-nighter or miss a few hours each night over a week, your body releases hormones that prompt eating and weight gain,” says Epstein.

Use the weekend to catch up. Most of us have sleep debt: the difference between the number of hours we need every night (which varies per person) and how many we get. If you feel best after seven hours a night and you get five for three nights in a row during a busy week, you have a sleep debt of six hours (two missing hours for three nights). Erasing that debt requires you to get six extra hours over the course of a few days, but they don’t have to be consecutive, says Epstein. David F. Dinges, Ph.D., the chief of the division of sleep and chronobiology at the University of Pennsylvania School of Medicine, conducted a study in which participants were restricted to about four hours of sleep for five consecutive nights, then allowed to sleep for 10 hours or more on the sixth night. The researchers found that after the recovery night, participants regained some of their previous levels of alertness and ability to concentrate. So while you should focus on eliminating your sleep debt completely, just one good snooze (a few hours more than you normally need) can give you a fresher start.

Watch out for hidden caffeine. Think hot cocoa is a soothing way to end a winter’s night? Hold on to your marshmallows. Chocolate, even the powdered kind, contains caffeine, as do many over-the-counter pain medicines that you might pop at night to get a head start on a hangover. Excedrin Extra-Strength Caplets, for example, contain 65 milligrams of caffeine; by comparison, the average cup of coffee contains 50 to 100.

Skip the sliders. Foods that are high in fat or protein require your body to work harder at digestion. When your body is busy breaking down mini hamburgers, your sleep is more likely to be hampered. Watch the clock; an early cocktail party is the perfect time to snack on something more substantial. As the night wears on, taper off. Or, if you’re still hungry, have some complex carbohydrates, like whole-wheat crackers or a handful of crudités.

Beating the Blues
Don’t assume that this is the most depressing time of the year. Contrary to popular belief, depression isn’t more common during the holidays. In fact, suicide rates in the United States are actually lowest in December, according to the Centers for Disease Control and Prevention. “This may be a result of more social interaction, which has been found to enhance happiness,” says Caroline Adams Miller, the author of Creating Your Best Life ($20, amazon.com). But that doesn’t mean that you’re immune to the holiday blues, especially when you’re missing a family member or stressed-out by the in-laws. Make plans with friends if your family is far away—or, on the flip side, opt out of events if your schedule is overwhelming. “You don’t have to be a type E personality—everything to everyone,” says Ronald Nathan, a psychologist in Albany.

Consider a supplement. Is there a magic pill that will cure the blues? Of course not. But some research shows that omega-3 fatty acids may relieve depression; other research has found that vitamin D may improve mood. Add a daily supplement of omega-3 or vitamin D to your diet. Or increase your intake of vitamin D–fortified milk or foods rich in omega-3s, such as fish, flaxseed, and walnuts.

Take Facebook with a grain of salt. You’ve seen the status updates: “Hope Santa can find us in ARUBA!” or “Mmm, homemade cider, kids making cookies, life is good.” And you know what? Those people have bad days, too. Remember: Most people put their best self forward on Facebook and Twitter. Don’t compare your life with those dreamy-sounding posts.

Make plans for January. “If you have social events coming up with people you like, you’ll be upbeat about what’s to come,” says Alison Ratner, a clinical social worker in Atlanta. Plan a weekend getaway or an Oscar-nominated–movie marathon. Or, ahem, if you did gain that holiday pound, might we suggest a jogging club? Happy New Year!

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