Finding Time to Exercise

Exercise is an important part of a healthy lifestyle, but many of us have a hard time actually doing it. We either don’t have the time or motivation, or we just come up with excuses.

There are many good reasons for exercising, even for 5 minutes each day. According to the Mayo Clinic, exercise:

·         Controls weight

·         Combats health conditions and diseases

·         Improves mood

·         Boosts energy

·         Promotes better sleep

·         Can be fun

Check out this website to find tips for fitting exercise into your schedule.

Have a happy & healthy 2013! - Adam Burns

Proper Posture

Back pain is a very common problem for many individuals; however, sometimes it can be corrected just by teaching yourself to sit differently.  Take a look at these tips to help you improve your posture and help alleviate (or prevent) back pain.

Posture for driving:

• Slightly recline the back so the angle between the back and legs is approximately 110 degrees.
• Shift the body often, but stay close to this position.
• Position the steering wheel to keep elbows as close to the sides as possible, minimizing reach.
• Vary your seat position slightly every 30 to 60 minutes to vary the stress on your body.
• Knees should not be higher than the hips.

Posture for sitting at a desk:

~Christina Aaron

The Holiday Season Blues

The Holiday Season is upon us and with it comes the shopping, decorating, cookie baking, gatherings with friends and family, etc.  While this time of year may have a "magical" feeling associated with it, it can also be quite stressful and/or sad.  Take a look at these tips from Mayoclinic.com to help you manage your holiday stress/depression.  

Tips to prevent holiday stress and depression

When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1. Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
3. Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can't come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
4. Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone's name, give homemade gifts or start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. If it's not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
8. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

http://www.mayoclinic.com/health/stress/MH00030 

Cranberry Marmalade

Here is a healthy delicious extra to top a slice of bread during your Thanksgiving meal. Try this option rather than butter!

  

Cranberry Marmalade

   

Ingredients

• 3/4 cup sugar
• 1 cup water
• 1/2 cup port, or other sweet red wine
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon freshly grated nutmeg
• 1/2 cup dried tart cherries
• 1 12-ounce package fresh or frozen cranberries
• 2/3 cup chopped walnuts, toasted (see Tip)
• 1/2 teaspoon freshly grated orange zest

Preparation

1. Combine sugar, water, port (or wine), cinnamon and nutmeg in a medium nonreactive saucepan (see Note); bring to a boil. Add cherries and cook for 1 minute. Stir in cranberries; return to a boil. Reduce heat and simmer until about half the cranberries pop, 10 to 12 minutes. Remove from the heat.
2. Stir in walnuts and orange zest. Let cool completely. (The marmalade will thicken as it cools.) Serve at room temperature or chilled.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 3 days.
• Tip: To toast chopped walnuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
• Note: A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as tomato or lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

Nutrition

Per 1/4-cup serving: 91 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 14 g carbohydrates; 2 g protein; 2 g fiber; 2 mg sodium; 53 mg potassium.

 

Carbohydrate Servings: 1

 

Exchanges: 1 other carbohydrate, 1/2 fat

 

Recipe from eatingwell.com

 

Have a great Thanksgiving! - Jean 

Popular Diets

It’s that time of year…Holiday Season. Lots of fattening and filling goodies to smell, drink, and eat. It’s only after we have indulged that we step on the scale and find that we have “fattened up for winter”. That’s when we start setting New Year’s resolutions to lose the winter weight and start looking at diets. But why wait?

If you’re looking to shed a few pounds before the holiday season, check out this website from Health.com. It offers a very helpful tool to compare popular diets. It breaks down all aspects of each diet and allows you to compare up to 3 diets at a time.

If you are on BRT’s medical plan, you are eligible for a refund from Health America’s Learn & Earn Wellness Education Refund Program, which includes Weight Watchers. Click here to find more information.  

Have a happy & healthy Holiday Season! - Adam Burns

Fall Coffee Drinks

Fall is here, and with it comes the ubiquitous pumpkin spice latte or a spiced apple cider. While they may be delicious and comforting, these festive drinks can hide diet-rendering fat, sugar and calories, some with more sugar than candy bars and more than enough fat of your daily allowance. To combat calorie-laden drinks, the Centers for Disease Control recommends choosing the smallest size, replacing whole milk with skim where appropriate and forgoing the whipped cream.

Starbucks’ Grande Caramel Apple Spice With Whipped Cream -- Calories: 360

Dunkin Donuts Medium Pumpkin Latte With Skim Milk -- Calories: 260

The healthiest version of this drink – skim milk, no sugar or sweetener — can be a decent choice in terms of calories, fat and saturated fat. But with 51 grams of sugar, it’s still pushing it.


Source:  "Nutrition Facts: Favorite Fall Coffee Drinks." Arizona Foothills Magazine. 22 October 2012. 5            November 2012. http://www.arizonafoothillsmagazine.com/valleygirlblog/fitness/nutrition-facts-fall-coffee-drinks/

~ Christina Aaron

Candy

Halloween is just around the corner and for most kids (and adults, too) that means daily consumption of candy increases as well. We all know that candy is not exactly good for us; however, we still like to enjoy a piece of candy every once in a while. Take a look at the tips below to help you & family make good decisions when it comes to candy.

· Eat Dark Chocolate - studies have shown that there may be health benefits in moderate consumption of dark chocolate. These health benefits may include lower blood sugars, improved cholesterol, prevention of heart disease, improvement to your mood & protection of your skin. Chocolate still contains a significant amount of calories so make sure you consume it in moderation.

· Don't leave candy out where it is easily accessible. You will be more tempted to grab a piece of candy when it is visible then if you have to go look for it.

· Set a limit to the amount of candy you are going to allow yourself and your children to eat and stick to it.

·  The more you deprive yourself of candy, the more you are going to crave it so allow yourself a small piece of candy every once in a while. 

Down East Maine Pumpkin Bread

Here is a great recipe for the Autumn season! Enjoy toasted with apple butter or just by itself! Yum!


  Ingredients

• 

  

  Down East Maine Pumpkin Bread

  1(15 ounce) can pumpkin puree
  
•  4 eggs
• 1 cup vegetable oil
• 2/3 cup water
• 3 cups white sugar
• 3 1/2 cupsall-purpose flour
• 2 teaspoons baking soda
• 1 1/2 teaspoons salt
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1/4 teaspoon ground ginger

·       Directions

 

1.     Preheat oven to 350 degrees F (175 degrees C). Grease and flour three 7x3 inch loaf pans.

 

2.     In a large bowl, mix together pumpkin puree, eggs, oil, water and sugar until well blended. In a separate bowl, whisk together the flour, baking soda, salt, cinnamon, nutmeg, cloves and ginger. Stir the dry ingredients into the pumpkin mixture until just blended. Pour into the prepared pans.

 

3.     Bake for about 50 minutes in the preheated oven. Loaves are done when toothpick inserted in center comes out clean.

Original recipe makes 3 - 7x3 inch loaf pans.

Enjoy! - Jean
Receipe from Allrecipes.com

Healthy Football Food

Football season is in full swing. For some of us, this means spending the whole weekend watching football. One of the best parts of watching football is the food. But it’s easy to lose track of how many calories we’re consuming while cheering for our favorite team. Between the pizza, burgers, wings, chips, pretzels, and dips we can easily consume a day’s worth of calories. And let’s not forget the soda, iced tea, and beer we wash it down with. These foods all have a low nutritional value.

Check out these websites for some healthy (and tasty) alternatives:  

A Healthy Twist On Your Favorite Football Snacks

Enjoy Football Season With Healthy Game Day Snack Alternatives

Healthy Snacks for a Football Game Party

Enjoy! - Adam Burns

Flu Shot

It's that dreaded time of the year again - flu season.  The best way to avoid getting the flu is by getting your yearly flu shot.  While it is important for everyone to receive a flu shot yearly, it is particularly important for the following individuals to receive the vacination:

• Pregnant Women
• Individuals over 50 years old
• Young Children - between ages 6 months through 4 years
• Individuals who have asthma
• Residents of nursing homes and other chronic-care facilities
• Health-care personnel
• Individuals who have daily contact with children who younger than 5 years old

You should not receive a flu shot if you are allgeric to eggs or have ever had severe allergic reaction to the influenza vaccine. 

Low Fat Pumpkin Pancakes

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients:

·         1 cup all-purpose flour

·         1/4 cup packed brown sugar

·         1 1/2 tsp baking powder

·         1/4 tsp salt

·         1/2 tsp cinnamon

·         1/2 tsp ground ginger

·         1/4 tsp nutmeg

·         1 large egg, lightly beaten

·         1 tbsp canola oil

·         1 cup nonfat milk

·         1/3 cup pure pumpkin

Preparation:

Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes.

For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.

Makes 8-10 pancakes.

Per two pancake serving: Calories 226, Calories from Fat 46, Total Fat 5g (sat 0.6g), Cholesterol 53mg, Sodium 414mg, Carbohydrate 40g, Fiber 1.6g, Protein 4.9g

Enjoy! ~Christina Aaron

Smartphone Apps to Improve Your Health

It is no secret - smartphones have changed our world. There are apps for everything! You can check the weather or news, play games, and even see if your favorite store has that item you are looking for in stock – all in a matter of seconds. There are also some pretty neat apps to help you improve your health.  I’ve downloaded some and a few of my favorites are listed below.

·         MyFitnessPal - This app allows you to track what foods you are eating each day and tells you how many calories each piece of food you are eating contains. You can also track your weight and input your goal weight so you know how close you are to achieving your goal.  I am definitely more conscious of what I am eating when I track my food on MyFitnessPal.

·         MapMyWalk – Ever take a walk and wonder how far you actually walked? If so, MapMyWalk is definitely an app you should download.  You can track how far you walked, your average speed, and approximately how many calories you burned on your walk.  You can save your workouts so you can see how you are improving. 

·         Coventry – at BRT we have HealthAmerica/Coventry as our health insurance provider.  Recently, HealthAmerica/Coventry has released their own app.  It’s pretty neat – you can download your medical card and email or fax it to your provider right from your phone. 

·         5k Runner – Running is a great form of exercise; however, many people decide they want to start running and go full steam ahead and then get discouraged when they aren’t able to run as far as they had hoped.  The 5k Runner app is a great solution to this issue.  In just six weeks you will go from not running at all to being able to run a 5k.  The app tells you when to run, when to walk, and when to cool down.  Follow the plan and you will be up and running in no time.  

Don’t have a smartphone? No problem, most of these apps are available on a website as well.  Just type the name of the app in a search engine and you will be directed to their website. 

Have fun! ~ Janae Leaman

Seasonal Tips ~ Fall

Here are some simple tips to help you stay healthy this fall so you can enjoy all the beauty this season has to offer!

*Layer, layer, layer. Fall days can be cool or warm, and the weather and temperature can change quickly. Dressing in easy-to-remove layers can help keep you comfortable in varying fall temperatures.

*Talk to your Doctor about the flu shot.

*Eat seasonally. There are so many yummy fruits and vegetables that are in season in the fall, including broccoli, butternut squash, pear, cauliflower, cranberries, key limes, sweet potatoes, and, of course, a quintessential fall favorite–pumpkin.

*Enjoy outdoor fitness activities. You can still walk, hike, bike, and jog in fall weather. It’ll also give you a chance to enjoy the sights and smells of fall like the brightly colored leaves, the smell of someone’s fireplace, the cool, crisp evening air.

*Pick out some fresh food. Many farmers' markets are open until November or so; go take advantage of the fresh fall produce they offer. Also, check out fun fall activities like apple picking or going to a pumpkin patch. Not only are these fun, family-friendly activities, just think of all the culinary opportunities they present! Homemade applesauce, apple pie, roasted pumpkin seeds, pumpkin pie…and so many more!

And don't forget to start preparing you vehicles for the colder winter season - it will be here before we know it.  ~ Jean Sauder

9 Frighteningly Fattening Fall Foods

• Halloween Candy
• Cream Soups and Hearty Stews
• Root Vegetables
• Seasonal Beverages (Hot Chocolate, Egg Nog & Cider)
• Apples dipped in Caramel
• Apple, Pecan & Sweet Potato Pies
• Stuffing
• Macaroni and Cheese
• Pumpkin Desserts (Cheesecake & Bread Pudding)

Follow these tips to help you enjoy fall’s harvest without the extra calories:

• Rule No. 1 is to try enjoying the autumn harvest simply prepared, without lots of extra fat and sugar. A roasted sweet potato is so delicious it really needs nothing, so skip the butter, brown sugar, nuts, and marshmallows.
• Get moving. Do some push-ups, sit-ups, or jumping jacks during halftime or commercials. Better yet, watch the game while you pedal on your stationary bike. "Stay active and be consistent with your routine, or try to get 10,000 steps each day.
• Don’t keep tempting food out. Put those candy bowls out of sight, and serve the tailgate buffet at halftime, with nutritious nibbles like veggies and low-fat dip to hold you over until then.
• Decide how many alcoholic drinks you are going to have before the fall outing, and then alternate them with nonalcoholic beverages. One 12-ounce regular beer has 150 calories; make it a light one and you'll trim 40 calories.
• Be aware of the amount of food you're eating. Check your portion sizes and compare to the nutrition information on the recipe or package.
• Eat mindfully by paying attention to the food on your plate, eliminating distractions like the television and chewing slowing to enjoy each mouthful and allowing your brain time to get the signal that you are full.
• Use low-fat cooking techniques and substitutions to help trim calories without compromising flavors.

~Kari McCauley

Green Tea & Mango Splash

Ingredients

• 1 cup strongly brewed green tea, (2 tea bags to 1 cup water)
• 2 cups mango nectar
• Ice cubes
• Mint sprigs, for garnish
• Mango slivers, for garnish

Preparation

1. Combine tea and mango nectar in a pitcher. Serve over ice, garnished with mint sprigs and mango slivers

Nutrition
Per Serving: 97 calories, 0 g fat (0 g sat, 0 g mono); 25 g carbohydrates; 0 g protein; 1 g fiber; 4 mg sodium; 102 mg potassium

Nutrition Bonus: Antioxidants, vitamins A and C (Chew the mint and you'll get an extra bit of fiber and folate).  

Carbohydate Servings: 1 1/2

Exchanges: 1 1/2 fruit

~Christina

Back to School Health Tips

It's that time of year - the kids are headed back to school.  Back to more interactions with other kids which can lead to being exposed to more germs and illnesses.  Check out these tips from Yahoo! on ways to help your children avoid excessive colds & illnesses this school year.

http://voices.yahoo.com/8-simple-back-school-health-tips-parents-4052075.html

Veggie Pizza

Try this healthy delicious veggie pizza! This recipe is a great way to maximize the use of the veggies in your garden or roadside stands that you may pass on the way home.

Ingredients

•             1 pound refrigerated fresh pizza dough

•             2 cups sliced cremini mushrooms

•             1 cup (1/4-inch-thick) slices zucchini

•             1/4 teaspoon black pepper

•             1 medium yellow bell pepper, sliced

•             1 medium red onion, cut into thick slices

•             5 1/2 teaspoons olive oil, divided

•             1 tablespoon yellow cornmeal

•             1/3 cup tomato sauce

•             1 cup (4 ounces) shredded part-skim mozzarella cheese

•             1/2 teaspoon crushed red pepper

•             1/3 cup part-skim ricotta cheese

•             2 tablespoons small fresh basil leaves

Preparation

1. Position an oven rack in the lowest setting; place a pizza stone on rack. Preheat oven to 500°.

2. Remove dough from refrigerator. Let stand, covered, for 30 minutes.

3. Combine mushrooms and next 4 ingredients (through onion) in a large bowl; drizzle with 1 1/2 tablespoons oil. Toss. Arrange vegetables on a jelly-roll pan. Bake at 500° for 15 minutes.

4. Punch dough down. Sprinkle a lightly floured baking sheet with cornmeal; roll dough out to 15-inch circle on prepared baking sheet. Brush dough with 1 teaspoon oil. Spread sauce over dough, leaving a 1/2-inch border. Sprinkle 1/2 cup mozzarella over sauce; top with vegetables. Sprinkle 1/2 cup mozzarella and red pepper over zucchini mixture. Dollop with ricotta. Slide pizza onto preheated pizza stone. Bake at 500° for 11 minutes or until crust is golden. Sprinkle with basil.

Susan Russo, Cooking Light

APRIL 2011

~ Jean Sauder

Garlic-Ginger Chicken Thighs

From the Food Network

2 pounds skin-on, boneless chicken thighs

1 cup thinly sliced red onion

2 tablespoons minced garlic

2 tablespoons minced peeled ginger

1/4 cup soy sauce

1/4 cup fresh tangerine or orange juice

Freshly ground pepper

Vegetable oil, for the grill

Directions

Combine the chicken, onion, garlic, ginger, soy sauce, juice and 1 teaspoon pepper in a large resealable plastic bag. Seal and shake to coat the chicken with the marinade. Refrigerate 1 hour or overnight.

Preheat a grill to medium high and oil the grate. Grill the chicken skin-side down until marked, 5 to 6 minutes. Flip and continue to grill until cooked through, about 5 more minutes. Let rest 5 minutes before serving.

~Kari McCauley

Amaretto Custard Berry Parfaits Recipe

 

Prep: 15 min. Cook: 15 min. + chilling

Yield: 4 Servings

Ingredients

• 1/3 cup sugar
• 3 tablespoons cornstarch
• 1/8 teaspoon salt
• 2-3/4 cups 2% milk
• 4 egg yolks, beaten
• 2 teaspoons unsalted butter
• 1 teaspoon Amaretto
• 1/2 teaspoon vanilla extract
• 1 cup sliced fresh strawberries
• 1 cup fresh raspberries
• 4 whole fresh strawberries

Directions

• In a large heavy saucepan, combine sugar, cornstarch and salt. Stir in milk until smooth. Cook and stir over medium-high heat until thickened and bubbly. Reduce heat; cook and stir 2 minutes longer.
• Remove from the heat. Stir a small amount of hot mixture into egg yolks; return all to the pan, stirring constantly. Bring to a gentle boil; cook and stir 2 minutes longer. Remove from the heat. Stir in the butter, Amaretto and vanilla. Cool to room temperature.
• Transfer custard to a small bowl; press waxed paper onto surface of custard. Refrigerate until chilled.
• Just before serving, spoon 1/4 cup strawberries into each of four parfait glasses. Layer each with 1/3 cup custard, 1/4 cup raspberries and 1/3 cup custard. Top each with a whole strawberry. Yield: 4 servings.

Nutritional Facts 1 parfait equals 279 calories, 10 g fat (5 g saturated fat), 222 mg cholesterol, 167 mg sodium, 39 g carbohydrate, 3 g fiber, 9 g protein.

~Christina, Customer Service

Zucchini Hotcakes

When shopping for a well-rounded dinner for your family, a lot of frustration can build in the frozen or canned vegetable section.  On average, we can probably list 10 vegetables that are stocked in these sections.  Then there’s the fact that we probably only enjoy eating 5 of those 10 vegetables.  We deal with boredom and dissatisfaction with the typical choices of peas, corn, broccoli, green beans.

So this is for those of you interested in eating your vegetables, but sick of buying canned green beans and frozen broccoli.  The attached link is a list of vegetables from A-Z.

http://www.gardeningchannel.com/list-of-vegetables-from-a-to-z/

Surely an unfamiliar vegetable is on the list.  Whenever boredom sets in, search the recipes on the Food Network link below for a vegetable that has sparked your interest.

http://www.foodnetwork.com/ 

In the spirit of making veggies interesting, a zucchini hotcake recipe is below.

Zucchini Hotcakes

4 medium zucchini

1 ½ tablespoons coarse salt

Freshly ground black pepper

3 cloves garlic, minced and crushed to a paste

9 fresh sage leaves, finely chopped [May substitute other herbs (such as oregano or thyme) for sage]

¾ cup all-purpose flour

6 tablespoons water

3 tablespoons extra virgin olive oil

Cut off the ends of the zucchini and cut the zucchini crosswise in half so you end up with 2 pieces about 4 inches long.  Slice each of the zucchini pieces lengthwise into 1/8 inch thick slices.  Then slice each of these into 1/8-inch-wide julienne strips.  Rub the salt into the zucchini stripers until the salt dissolves and you can’t feel the grains.  Drain the zucchini in a colander for 30 minutes.

Combine the garlic, sage, and flour in a small mixing bowl.  Stir the water into the flour mixture and work a smooth paste with a small whisk.  Spread the remaining 6 table spoons of flour on a work surface.  Squeeze the zucchini in small batches in a tight fist to extract as much water as possible.  Gently stir the zucchini into the flour-water mixtures and season with pepper.  Form the mixture into hamburger-shaped pancakes about ½ inch thick and about 4 inches across and gently flour them on both sides.

Heat olive oil over medium heat in a large non-stick frying pan or cast-iron skillet.  Gently slide the pancakes into the hot oil.  Cook for about 7 minutes on the first side until golden brown.  Gently turn the patties over and cook for 5 minutes on the other side.  Flatten them from time to time to compress them and make them thinner.

Variation: Replace the flour in the sage and garlic mixture (and the flour for coating the patties) with finely grated Parmigiano-Reggiano cheese.  If you do this, do NOT add any water to the sage-garlic-cheese mixture.

Enjoy! - Lauren

Beat the Heat

Summer in the Mid-Atlantic region is typically very hot & humid and Summer 2012 has been no different.  We have already had a string of extremely hot temperatures and are sure to experience more of the same before the summer is over.  Take a look at these tips from the American Red Cross to help you "Beat the Heat" this summer:

Janae Leaman
Human Resources

• Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun's energy.
• Drink plenty of water. Carry water or juice with you and drink continuously even if you do not feel thirsty. Avoid alcohol and caffeine, which dehydrates the body.
• Eat small meals and eat more often. Avoid high protein foods, which increases metabolic heat.
• Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the early morning or late evening. 
• Stay indoors when possible. If air-conditioning is not available, stay on the lowest floor out of the sunshine. Remember that electric fans do not cool, they simply circulate the air.
• Be a good neighbor. During heat waves, check in on elderly residents in your neighborhood and those who do not have air conditioning.

And, of course, don't forget to wear sunscreen.  Have a safe and enjoyable summer! - Janae