Posts Tagged ‘FMWIC Health tips’

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How to: Treat Your Skin During the Winter Months

Friday, January 6th, 2012

 

No one likes the feeling or appearance of dry flaky skin any time of year, especially during the winter months.  That is why it is important to make the right choices when it comes to skincare maintenance.

   

According to skincarebeautyzone.com the cold makes your skin work a lot less, especially on your face, and therefore your skin becomes drier during the winter months.

 

Following a  few simple tips and tricks will help preserve the freshness and attractiveness of your overall complexion and leave you flaky free!

 

Tips provided by: Skincarebeautyzone & WebMD 

 

Facial and All Over Body

  • Say goodbye to your bar of soap- this only makes your skin dryer.
    • Try using lotion, body milk, or even your favorite tonic to clean your face.  An occasional peel would also be nice for your skin.
  • Washing your face with hot water morning and night will help add moisture to your skin.
  • Take a hot bath- this will help open up all of your pores allowing you to clean all the dead skin cells that are just lying there making your skin look old. 
  • Apply a facial mask or even have a facial massage occasionally.
  • Moisturize your skin with coconut or olive oil 15 minutes prior to taking a hot bath, this will leave your skin feeling super soft and will add a nice glow.

 

Lips

 

To keep your lips feeling fresh during the winter months;

  • Drink plenty of water to stay hydrated.
  • Use a humidifier at home.
  • Apply beeswax or petroleum jelly to your lips.
  • Put on lip balm or lipstick that contains an SPF every time you go outside.
  • Don’t lick your lips, it just makes matters worse!

 

For more skincare tips, visit WebMD.com!

 

Care for your skin year round and it will thank you!

 

Sources:

http://www.skincarebeautyzone.com/skin-care/skin-care-tips/the-right-way-to-treat-your-skin-during-wintertime/

 

http://www.webmd.com/healthy-beauty/slideshow-winter-skin-hazards

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Heart Healthy Gingerbread Christmas Cookies

Tuesday, December 13th, 2011

http://my.hearthealthyonline.com/recipe/cookies/gingerbread-cookies/

 

Tis the season for baking fun/healthy cookies!

 

Gathering around the kitchen with family and friends is a great way to celebrate the season.  This year have the kids bake these festive cookies, which are a healthier option, and explain to them the importance of heatlhy eating year round.  

 

 

Recipe provided by: Hearthealthyonline.com

 

Gingerbread Cookies

 

Ingredients

  • 1/4 cup butter, softened
  • 1/4 cup 50% to 70% vegetable oil spread
  • 1/2 cup packed brown sugar*
  • 2 teaspoons ground ginger
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cloves
  • 1/4 cup full-flavor molasses
  • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
  • 2 cups all-purpose flour
  • 3/4 cup white whole wheat flour or whole wheat flour

 

Directions

  1. In a large bowl, combine butter and vegetable oil spread; beat with an electric mixer on medium to high speed for 30 seconds. Add brown sugar, ginger, baking soda, cinnamon, salt, and cloves. Beat until well mixed, scraping side of bowl occasionally. Beat in molasses and egg. (Mixture will look curdled.) Add all-purpose flour and whole wheat flour, beating just until combined. Divide dough in half. Cover and chill the dough for 2 to 3 hours or until easy to handle.
  2.  Preheat oven to 375 degrees F. Lightly grease cookie sheets or line with parchment paper; set aside. On a lightly floured surface, roll dough, half at a time, to 1/8-inch thickness. Using a 2- to 3-inch gingerbread person cookie cutter, cut out shapes; re-roll scraps as necessary. Place cutouts 1 inch apart on prepared cookie sheets.
  3.  Bake for 4 to 6 minutes or until edges are firm and centers are set. Cool on cookie sheets on wire racks for 1 minute. Transfer to wire racks; cool.

 

Nutrition

 

Servings per recipe: 36

  • Calories: 73
  • Protein: 1
  • Carbohydrate: 12
  • Fat, total: 2
  • Cholesterol: 3
  • Saturated fat: 1
  • Sodium: 73
  • Other Carb: 1

    •  

    *Percent Daily Values are base on a 2,000 calorie diet

      

    Happy Holidays!

     

    Sources:

     

    http://my.hearthealthyonline.com/recipe/cookies/gingerbread-cookies/

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    Crustless Pumpkin Pie

    Thursday, November 17th, 2011


     

     

    Bring this guilt-free dish to the Thanksgiving table next week and your loved ones will be oh so thankful!  

     

     

     

     

    Crustless Pumpkin Pie

     

    Recipe provided by Allrecipes.com

     

    • Prep Time: 15
    • Cook Time: 45 min.
    • Ready in: 1 hour


    Servings  (12)- Original Recipe Yield 1 – 10 inch pie


    Ingredients

    • 1/2 cup buttermilk baking mix
    • 1 2/3 cups canned pumpkin
    • 1 (12 fluid ounce) can evaporated milk
    • 1/3 cup milk
    • 4 eggs
    • 2 teaspoons pumpkin pie spice
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon salt
    • 1/2 cup brown sugar
    • 1/2 cup white sugar


    Directions

    1. Preheat oven to 375 degrees F.  Grease a 10 inch fluted pie pan; dust with baking mix.
    2. In a large bowl, mix pumpkin, evaporated milk, milk and eggs together. Stir in baking mix, pie spice, vanilla and salt.
      • Continue stirring while gradually adding the brown sugar and white sugar.
      • When the mixture is blended, pour into the prepared pan.
    3. Bake in preheated oven for 10 minutes, then reduce oven temperature to 350 degrees F. 
    4. Bake for an additional 35 minutes or until knife inserted in center of pie comes out clean.

      

    Nutritional Information

     

    Amount Per Serving

    • Calories: 170
    • Total Fat: 5.1g
    • Cholesterol: 80mg
    • Sodium: 304mg
    • Total Carbs: 27g
    • Dietary Fiber: 1.1g
    • Protein: 5.2g


    Spice it up with some low fat toppings!


    You can use light cool whip or even fresh fruit

     

    Sources:

    http://allrecipes.com/Recipe/No-Crust-Pumpkin-Pie/detail.aspx 

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    Deer Hunting Safety Tips

    Monday, November 7th, 2011


    According to the International Hunter Education Association, nearly 1,000 people in the U.S. and Canada are accidentally shot yearly by hunters, and just under a hundred of those accidents are fatal.  Most victims are hunters but some victims are non-hunters.

     

    With the start of hunting season being this Saturday, November 12, we wanted to provide hunters and even non-hunters with some safety tips to keep in mind during this firearm season.

     

    “The Hunters”

     

    Content provided by mdc.mo.gov

    • You must wear bright orange hunting gear- it is required by law!
    • Check the weather forecast
    • Let your family/friends know when you are going hunting, where and for how long
    • Avoid hunting alone
    • Use your own tree stand and make sure it is installed and/or built safely
    • Always wear a harness if you are hunting out of a tree stand
    • Treat every gun as if it is loaded
      • Do not run with a loaded gun
      • Do not drink alcohol or take drugs before handling a firearm
    • Do not pull the trigger unless you are completely sure that it is a deer you are shooting at
    • Take care of your hunting equipment before, during, and even after the hunt
    • Keep emergency signal devices (cell phone, walkie-talkie, etc.)  with you at all times

     

    Ready for the hunt??  Print off this great Deer Hunter’s Pre-Season Checklist!

     

    Also, check out this informative shooting safety video: http://ihea.com/_assets/videos/USA_Video_Player.swf

     

    “The Non-Hunters”

     

    Even if you are not hunting, it is still important that you take proper precautions to protect yourself from being mistaken as a deer.

    • Be aware of your surroundings
    • Let friends/family know where you are going and when you plan to be back
    • Make yourself visible- Do not go out in the woods during fire-arm season without wearing some type of hunter orange clothing
    • Do not wander in a wooded area alone before sunrise or during sunset
    • Stick to protected lands where hunting is prohibited BUT please beware sometimes people hunt where they are not supposed to
    • Sometimes it is best just to stay home during hunting season, especially during opening weekend.
      • We understand other outdoor activities such as running, hiking and biking are fun but sometimes it is best to avoid wooded areas when there may be hunters with loaded firearms!

     

    Hunting season dates:

    • Deer – Archery  

       

      • 09/15/2011 – 11/11/2011
      • 11/23/2011 – 01/15/2012   

         

    • Deer – Firearms Antlerless Portion  

       

      • 11/23/2011 – 12/04/2011  

         

    • Deer – Firearms Muzzleloader Portion  

       

      • 12/17/2011 – 12/27/2011  

         

    • Deer – Firearms November Portion  

       

      • 11/12/2011 – 11/22/2011  

         

    • Deer – Firearms Youth Portion  

       

      • 11/05/2011 – 11/06/2011
      • 01/07/2012 – 01/08/2012


    Sources:

    http://animalrights.about.com/od/wildlife/f/HuntingAccident.htm

    http://animalrights.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=animalrights&cdn=newsissues&tm=284&gps=378_410_1138_750&f=00&tt=12&bt=1&bts=1&zu=http%3A//www.ihea.com/news-and-events/incident-reports/index.php

    http://mdc.mo.gov/newsroom/mdc-offers-deer-hunting-safety-tips

    http://www.outdoorcentral.com/2008/11/05/deer-hunting-safety-tips-for-season-openers/

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    Surprising Ways to Catch the Flu

    Friday, October 14th, 2011


     

    So you may be a germaphobe and think you are taking all of the preventative steps in order to not catch the flu this season.  Surprisingly some of those preventative steps may be increasing your risk of catching a nasty bug!

      

     

     

    What May Cause You to Get Sick…

     

    Content provided by Health.com

    • Worrying too much
      • The added stress of worrying about getting sick may lower your immune system and actually make you sick.
    • Kissing, Hugging, and Shaking Hands
      • Direct physical contact is one of the easiest ways to pick up a virus.  It is best to stay 6 feet away from someone with the virus (CDC.gov).
    • Smoking
      • Weakens the little disease fighting hairs in your nasal passage that are used to trap and dispose of germs.
      • Smokers are more at risk of developing a respiratory illness due to their lungs previously being damaged; it is not unusual for a smoker to fight pneumonia following their illness.
    • Working out at the gym
      • Moderate exercise has been known to keep your immune system up and healthy but over exercising without the proper hydration and eating habits can actually increase your risk of getting sick.
      • Spray all gym equipment down before using it, can you imagine how many germs are on those handles??
      • Take a shower immediately after being at the gym to kill any germs you may have been exposed too.
    • Alcohol consumption-
      • Consuming large amounts of alcohol in a short period of time can not only give you a hangover but it also weakens your immune system and you might have a harder time fighting off germs for at least 24 hours.
    • Anti-Bacterial Hand Gel
      • Anti-bacterial hand gel was created as a second option of washing your hands.  Only use the anti-bacterial gel when soap and water are not available. 
      • Make sure the hand gel you choose contains 60%-95% alcohol, ethanol or isopropanol.
      • For the most effective approach stick to the old fashion soap and water method. 
    • Hand Washing Techniques
      • Some may think how hard is it to wash your hands…surprisingly 39% of people don’t wash their hands after using the bathroom, sneezing, and/or coughing.
      • Wash your hands with soap and water for at least 20 seconds and make sure to scrub in between each finger and under finger nails.
      • For more tips of effective ways to wash your hands, visit: http://kidshealth.org/teen/your_body/skin_stuff/handwashing.html
    • Wearing Mask
      • Some people who are more prone to getting sick choose to wear a mask during cold/flu season.  If you choose to wear a mask make sure you apply it and remove it properly.
        • When taking off the mask, make sure it doesn’t brush up against your nose, eyes, or mouth.
        • Remove the mask by the strings in the back, avoid touching the front of the mask, this is where most of the germs will lie.
        • Dispose of the mask immediately.
    • Taking Anti-Viral Medications
      • Taking anti-viral medications before you are even sick can increase your risk of the virus becoming resistant to the medicine resulting in you getting sick anyways.
    • Not Caring Enough
      • Worrying too much can increase your risk of catching a virus but worrying too little can result in the same outcome.
      • Be aware of your surroundings and take proper precautions this cold and flu season.

     

    Don’t forget to get your flu shot either!  Family Medical Walk-In Clinics have flu shots available at any of their six locations.  No appointment necessary!    1-417-890-5550

     

    Sources:

    http://www.health.com/health/gallery/0,,20311978,00.html

     

    http://kidshealth.org/parent/centers/flu_center.html 

     

    http://kidshealth.org/parent/centers/flu_center.html

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    Healthy Fall Recipe!

    Friday, September 23rd, 2011

     

    Happy first day of Fall everyone!  It is hard to see summer go but it is also exciting to think of all the holidays and wonderful food that is to come.

      

    After looking through many fall recipes, we wanted to share something with you that would be quick, yet full of rich flavors and of course healthy!  Here is what we found…

      

    Chicken Piccata with Pasta and Mushrooms

     

    Recipe provided by EatingWell.com

    • Serving Size: 4
    • Active/Total Time: 40 minutes

    Ingredients

    • 6 ounces whole-wheat angel hair pasta
    • 1/3 cup all-purpose flour, divided
    • 2 cups reduced-sodium chicken broth
    • 1/2 teaspoon salt, divided
    • 1/4 teaspoon freshly ground pepper
    • 4 chicken cutlets, (3/4-1 pound total), trimmed
    • 3 teaspoons extra-virgin olive oil, divided
    • 1 10-ounce package mushrooms, sliced
    • 3 large cloves garlic, minced
    • 1/2 cup white wine
    • 2 tablespoons lemon juice
    • 1/4 cup chopped fresh parsley
    • 2 tablespoons capers, rinsed
    • 2 teaspoons butter

    Directions

    1. Bring a large pot of water to a boil. Add pasta and cook until just tender.  Drain and rinse.
    2. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a small dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Place the chicken on a plate; cover and keep warm.
    3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
    4. Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

    Why It is Healthy

     

    Per Serving:

    • 397 calories
    • 9 g fat ( 3 g sat , 3 g mono )
    • 54 mg cholesterol
    • 45 g carbohydrates
    • 0 g added sugars
    • 28 g protein
    • 5 g fiber
    • 544 mg sodium
    • 609 mg potassium

    Nutritional Bonus

    • Selenium (37% daily value)
    • Vitamin C (18% dv)
    • Potassium (17% dv)
    • Iron (16% dv)

    Substitutes

    • 2 1/2 starch
    • 1/2 vegetable
    • 3 1/2 lean meat

     

    Learn how to shop smart for your fruits and veggies this Fall season at local Farmers Markets!

     

    http://www.thedailygreen.com/healthy-eating/latest/fall-healthy-recipes-50102208

     

    We would love your feedback if you happen to try out this recipe!

     

    Sources:

     

    http://www.eatingwell.com/recipes/chicken_piccata_with_pasta_mushrooms.html

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    Head Lice Prevention

    Friday, August 19th, 2011


    Now that school is back in session, your kids are more likely to be exposed to a lot of new germs, including the dreadful parasite known as head lice.

     

    According to the MayoClinic.com head lice is the second most common communicable disease affecting schoolchildren.  

      

    Head lice are are tiny, wingless, parasitic insects that live among human hairs and feed on small amounts of blood from the scalp.

     

    When some people hear the word “head lice” they think only those with poor hygiene or those who live in an unkept living environment can get head lice.  Well in fact, that is not the case at all.  Head lice is a very common problem, especially for kids ages 3 to 12.  Studies have shown girls are more apt to develop head lice then boys (kidshealth.org).

     

    Lice Facts

    • Lice aren’t dangerous
    • Lice don’t spread disease
    • Lice aren’t transmitted by pets
    • Lice ARE contagious
    • Lice can cause irritation or infection to the scalp with excessive scratching
    • Lice can be treated with over-the-counter and prescription medication

     

    How Head Lice Is Spread

    • Close Personal Contact- (children or family members that are in close contact with one another) This is the most common way head lice is spread
    • Sharing Personal Belongings (combs, brushes, hats, etc.)
    • Group settings (schools, childcare, camps, work, etc.)
    • Home furnishings (couch, blankets, pillows, etc.)

     

    Did You Know?

     

    Head lice can’t jump or fly but they have specially adapted claws that allow them to crawl and cling firmly to hair (EWW!)

     

    Signs and Symptoms of Head Lice

    • Intense itching of the scalp- some people, if this is their first infestation, don’t experience any itching
    • Adult lice and nymphs(baby lice) on scalp- the best place to look is behind your ears and/or down your neck
    • Lice eggs on your hair shaft- Lice (nits) slightly resemble dandruff but lice can’t be easily brushed out of hair

     

    When to see a Doctor

     

    You can usually get rid of head lice without having to see a doctor.  Try using a nonprescription shampoo that is specifically formulated to kill lice.  If the nonprescription shampoo still does not work or if you scratch your head so hard you get an open wound infection, see a doctor.

     

    If your child is two years old or younger, you can NOT use medicated lice treatments.  You will need to remove the nits and lice by hand.  Learn more about Wet Combing.

     

    Treatments

    • Wash and dry all bed linens and clothing that have been recently worn by anyone in your home who may have been infested with head lice- make sure you put the washing cycles on HOT!
    • For items such as; linens, stuffed animals, etc. that can’t be washed or dry cleaned, place in an airtight bag for up to two weeks.
    • Vacuum carpets and furniture.
    • Accessories, such as; combs, barrettes, hair ties, etc. soak in hot water for at least an hour or dispose of the items all together.

     

    Prevention

     

    Although head lice is hard to prevent due to individuals being in close environments on any given day, tell your kids to try and avoid head to head contact with one another and tell your kids not to share their personal belongings with others.

     

    In efforts to prevent the spread of head lice this school season, do your part and share with others the knowledge you gained from reading this article.  Stay proactive my friends! 

     

    Sources:

     

    http://kidshealth.org/parent/infections/common/head_lice.html

     

    http://www.bing.com/health/article/mayo-126626/Head-lice?q=head+lice

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