Health in a Minute: Spring 2020

For Moms

 

 

When to Retire Your First Aid Kit

Nothing lasts forever. It’s true of your favorite food, and it’s also true of first aid kits. Most pre-stocked first aid kits expire anywhere from three to five years after their manufacture date, but regardless of when you bought your current kit, it is a good rule of thumb to go through it at least once a year.

Many of the individual medications or packages that come in pre-stocked first aid kits will contain expiration dates. During your yearly review, throw out any medicines that are expired or do not contain an expiration date.

For items such as bandages or gauze, make sure there is no yellowing or tearing on the package, which can signify the item is no longer sterile. Any items with screw caps, especially ones in a first aid kit that is shared, should be used with caution, as they provide an added risk for cross-contamination.

Remember to rotate your stock and move older items to the front as you replace packages that have been used, and always opt for single-use products when possible.

 

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Taming Terrors

For children who have night terrors, the experience is often unpleasant for everyone involved. Night terrors affect 1 in every 6 children and typically occur between ages 3-12.

 

 

These episodes, which usually take place 90 minutes after a child falls asleep, can contain fast breathing, sweating, crying, flailing around, screaming, and confusion. If you find yourself taking care of a child who is experiencing night terrors, keep these guidelines in mind to help you navigate the situation.

  • There is no treatment for night terrors, but children tend to grow out of them.
  • Make your child’s room safe so they don’t hurt themselves during an episode.
  • Remove anything from your child’s bedroom that could impact their sleep.
  • Try to create a bedtime routine that your child finds soothing and relaxing.
  • During an episode, try to make sure your child doesn’t get hurt, but don’t wake them up.
  • Keep a sleep journal, and note that children likely won’t remember what happened following an episode.
  • If your child continues to experience night terrors, keep track of how much time typically passes between when your child falls asleep and experiences an episode, and try to wake them shortly before an episode is expected.

 

 

For Him

 

How Much Protein Is Enough Protein?

The Dietary Reference Intake (DRI) recommends that individuals consume 0.36 grams of protein per pound of body weight, which amounts to 56 grams per day for the average sedentary male.

 

But how does that change for individuals with higher activity levels? If you lead an active lifestyle but are not necessarily looking to increase muscle mass, anywhere from 0.5 to 0.65 grams of protein per pound is enough for your body to perform well.

For those looking to gain muscle, a common recommendation is 1 gram of protein per pound of body weight. Experts suggest, however, that individuals carrying a large percentage of body fat use either their lean mass or goal weight to guide this number to avoid getting an excess of protein. 

For peak performance, keep these numbers in mind the next time you’re making a post-workout smoothie or picking out an afternoon snack.

 

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Getting Rid of Corns

Corns, which typically occur on the feet, aren’t dangerous, but they can be more painful than their callus counterparts. If you find yourself with these irritating areas, use the following steps to find relief and prevent future issues.

 

 

Get properly fitting shoes and socks.

Corns are simply your body’s response to friction on your skin. The first step in avoiding this friction is to consistently sport the right size footwear. Don’t be afraid to ask a clerk for guidance when shopping for your next pair of kicks.

Trim your toenails.

Toenails that are too long can force your toes to push up against your shoe. This creates unnecessary pressure that can lead to corns.

Use corn pads.

If you find yourself dealing with corns often, consider foam, felt, or moleskin pads that adhere to the skin and redistribute pressure in problem areas.

Keep your feet clean and moisturized.

Wash your feet daily with soap and water, and use a scrub brush or pumice stone for especially dry or thick areas. Be sure to moisturize on a regular basis to further prevent dryness and friction.

 

 

 

For the Whole Family

 

How to Whiten Clothes the Natural Way

Several over-the-counter chemicals, such as bleach, do a great job at whitening your clothes, but if you are looking to ditch these additives from your laundry routine, you still have a few options.

 

You can whiten your clothes by placing them in water alongside some lemon slices. Let the mixture soak for a few hours before running through a wash cycle. (For a similar effect, try adding lemon juice directly to your washer the next time you do a load of laundry.)

Adding white vinegar or baking soda to your regimen has also been shown to brighten clothes. Add up to a cup of vinegar or half a cup of baking soda alongside your regular detergent to liven up and soften fabrics.

Another option is to dry your clothes the old-fashioned way. Hanging your clothes to dry outside allows the sun to bleach them naturally. 

Want even more options? Try hydrogen peroxide, Borax, or dishwashing detergent for even more whitening power. 

 

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American Heart Association Recipe

Italian Caprese Avocado Toast

Serves 4

Avocado toast has transcended its “trend” status – it’s now a staple meal for breakfast, lunch, or dinner. Try this Italian spin on the classic, which boosts your toast’s fiber and protein content.

American Heart Association Italian Caprese Avocado Toast

Ingredients

  • 1 pint cherry tomatoes
  • 1/4 cup basil, plus more for garnish 
  • 4 slices whole-wheat bread
  • 1 avocado
  • 1/8 tsp. ground black pepper
  • 1/4 cup fat-free, shredded mozzarella
  • 2 tsp. balsamic vinegar

Directions

  1. Halve each cherry tomato and finely slice basil leaves.
  2. Toast each piece of bread.
  3. Slice avocado in half and remove the pit. Use a spoon to remove the avocado’s flesh from the skin and place it in a bowl. Add sliced basil and pepper. Mash together with a fork.
  4. Divide avocado mixture between each toast piece, spreading a layer onto each one. Place each toast onto a plate.
  5. Add tomatoes cut-side-down onto the avocado. (There may not be space for all the tomatoes, depending on how large the bread is.) Divide shredded mozzarella between each piece of toast and drizzle with balsamic vinegar. Garnish with a few basil leaves, if desired. Serve.

Nutritional Information: Calories 188 | Total Fat 8.7g | Sodium 177mg | Total Carbohydrate 22.3g | Dietary Fiber 6.5g | Sugars 5.6g | Protein 8g

Source: American Heart Association

 

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