Free Candy!  What more could your kids want?  Then again, maybe you don’t want one evening to undo your constant struggle to get your children to eat less sugar and fat? According to Chicago-based RD Toby Smithson, National Media Spokesperson at American Dietetic Association, there are some ways to have a healthier Halloween: • Buy your Halloween candy just before the 31st.  That way the family won’t be tempted to pilfer the stash beforehand. • Consider chocolate candies (like chocolate-covered raisins or nuts), which are better for kids than gooey candies that promote tooth decay. Go for the “fun size” chocolate candies, rather than the full-size bars. • As much as the neighborhood kids aren’t going to want to hear this, consider non-food substitute treats, such as markers, erasers, temporary tattoos, stickers, key chains, plastic bugs and snakes – just be aware of possible choking hazards with younger children. • Provide a good lunch or...

With Hurricane Irene finishing up with the east coast, it’s a good time to review how your prescription needs can be met in case of evacuations, power outages, road closures, and other natural – or man-made – disasters. Walgreen’s offers these tips for Irene, which are also appropriate for the weather emergencies whereever you live (e.g., tornados, blizzards, flooding): If you are evacuated, get to a safe location then refill your prescriptions at the nearest pharmacy. This way you can avoid long lines at your local pharmacy which may delay your evacuation. Prepare, and take with you, a waterproof bag with all your medications – even if the prescription bottles are empty. The information on the prescription label can help a new pharmacist refill your medicine once you arrive at a safe destination. Keep a written record of your current prescriptions with your valuable papers, in a waterproof and portable container that you can quickly grab...

A great three-day weekend is on the way! But this holiday weekend, make sure to keep safe. Here’s some tips from Dr. Damon T. Arnold, Director of the Illinois Department of Public Health: Food Safety To avoid foodborne illnesses like salmonella, remember the four basic food safety steps. Clean – wash your hands with warm and soapy water for at least 20 seconds before and after handling food. Wash utensils and surfaces that come into contact with food beforehand, and frequently during use. Separate – prepare raw meat and separately from produce and cooked food. Use separate cutting boards for chopping raw meat and produce; juices from raw meat can cross-contaminate ready-to-eat food. Cook – use  food thermometer to tell if food is thoroughly cooked, since color is not a reliable indicator of doneness. The temperatures you’re looking for are: ● Steaks, roasts, chops and fish – minimum 145°F ● Ground beef – minimum...

These are some of the favorite summer marinades and sauces from Chef Jody Emer, a chef in the northern suburbs of Chicago who integrates healthy cooking, healthy eating, and wellness concepts. These recipes contain no salt, but still taste great. Use on steak, fish, meat and pork; even try them on grilled vegetables. Barbecue Lemon Sauce 2 cloves of garlic 1/4 cup extra virgin olive oil 1/2 cup lemon juice, from lemon 3 tablespoons chopped shallots 1/2 teaspoon black pepper 1/2 teaspoon dried thyme In a small bowl, mash the garlic cloves, then stir in remaining ingredients. To allow the flavors to blend, let stand about 1 hour. Makes 1 cup. Herbed Barbecue Sauce 1 medium onion 4 cloves garlic 2 sprigs of fresh rosemary (1 teaspoon for dried) 6 fresh mint leaves (1 teaspoon for dried) 6 fresh basil leaves (1 teaspoon dried) 3/4 cup red wine vinegar 1/2 cup of water Chop...

What do goals do? 1.    They direct – what to do, and what to do next 2.    They energize – direct effort 3.    They affect persistence – prolong effort 4.    They affect action – with arousal, discovery, and development of strategies Effective Goals are: Specific, Measurable, Action-based, Realistic, and Time-lined. SMART Goals are •    Specific about the actions and behaviors you will engage in. •    Measurable identifies when success is reached. •    Action-based means you know the behaviors and incremental steps to reach the goals. •    Realistic is essential to success. •    Being specific about the details of how and when of the goal is crucial because it gives you a Timeline in which to accomplish the goal. (It is like the difference between putting something on your schedule now versus “getting around to it” when there is time.) Examples of SMART Goals •    I will increase my...

We’re in the middle of National Sleep Awareness Week, but unfortunately many of us struggle with sleep year round.  If you’re one of those who have trouble falling and staying asleep, here are 10 tips from Dr. Mohammad Waseem Kagzi, of the Midwest Sleep Institute in Gurnee, Illinois: 1.   Don’t go to bed unless you’re sleepy -- find something relaxing, but not stimulating, to do. 2.   If you don’t fall asleep after 20 minutes, get out of bed, go to another room, and do something relaxing.  Whey you feel sleepy again, go back to bed. 3.   Your bedroom should be a place for romance and sleep, not where you go when bored, to watch TV, and so forth. Make your bedroom quiet, cool, and dark. Though not very romantic, think of your bedroom as a cave -- it works for bats!  They’re champion sleepers. 4.   Start a before-bed ritual to get you to relax each night before sleep.  Something like a warm bath, a...

Great sex requires stamina, endurance, strength, balance and flexibility—just flip through the Kama Sutra. It also requires trust, support, respect and a common interest. All the things you can get from working out regularly with a partner. So it makes perfect sense that taking your significant other to the gym is not only good for your health but also your relationship. It can also be good for your fitness regimen. Having a partner to workout with is an excellent motivator. Studies have shown that you are 90 percent more likely to stick with a fitness program as a couple as doing it alone. Working out with another person also gets your exercise routine out of a rut. Men tend toward weight training and women cardio. Because working out together requires a little compromise, your fitness plan will become more varied and well rounded. Afraid of Committing to a Long-Term Plan? Working out together doesn’t require...

If you’re in one of the 30+ states dealing with the recent winter storm and blizzard, remember that the danger isn’t necessarily over when the snow stops. Take appropriate health and safety precautions during your time outside and doing cleanup. Here’s some tips: ● Avoid overexertion. Walking in deep snow, pushing your car out of a drift, and especially shoveling snow puts stress on the heart, and can lead to heart attacks. ● The National Weather Service reports that immediately following the Chicago blizzard of 1999, more than 40 people died from heart attacks while shoveling snow. If you become breathless, stop shoveling, go indoors and warm up before continuing. ● Sweating from that outdoor exertion may lead to extreme chill and potentially hypothermia, which can be fatal (when the body temperature drops to 95 degrees, or below). Symptoms include shivering, drowsiness, slurred speech, hallucinations and slow and shallow breathing, and hypothermia hits older individuals more than...

As part of your 2011 resolutions, you may be thinking of signing up for a yoga class, but wondering if it is for you.  Beginning yoga can be exciting and intimidating. With all the different poses, the Sanskrit names and the different types of yoga offered, a beginner may not know where to actually begin. Here’s some tips to get you started, from Anna Ottolino, owner of The Yoga Effect in Grayslake, Illinois: The key, at first, is to focus on proper alignment. Moving in and out of poses slowly, paying attention to where the teacher wants you to place your feet, your hands and align your body, will help you to foster a strong foundation for your yoga practice. Many times you’ll visit alignment in Mountain pose; in Mountain pose your simply standing. The teacher will instruct you how to skillfully stand.  If you can find alignment in Mountain pose, you can find it in most other...

How are your weight loss resolutions going?  Maybe not so well? If so, check out these five quick healthy weight loss tips, from Toby Smithson, RD, LDN, CDE, Community Dietitian at the Lake County (IL) Health Department and National Media Spokesperson for the American Dietetic Association: Try Smart Swaps. Swap out higher fat, higher calorie items for lower calorie choices.  Have mustard on your sandwich instead of mayo.  Try plain yogurt on your baked potato instead of butter and sour cream. Cook it yourself.  Stock up on healthy staples and cook, instead of dining on fast food or ordering take-out.  There are many health recipes online; for example, try Nutrient Rich Recipes or Chef Jody’s Healthiest Recipes of 2010. Keep a Food and Exercise Diary. Be accountable to yourself.  Research shows people who keep food and exercise diaries lose weight and keep it off. Exercise and Healthy Eating are a Team.  You can’t do one...

Did you know that most food in chain supermarkets travels an average of 1500 miles to get to your table?  Eating locally grown food can be healthier and makes ecological sense. Here are 10 reasons to eat locally, from Rory Klick, Horticulture Department Chair, at the College of Lake County in Grayslake, Illinois. Eating locally means more to the local economy.  For one dollar spent at a local business, 45 cents is reinvested locally.  When buying from a corporate chain, only about 15 cents is reinvested locally. Locally grown food is fresher.  Produce purchased at your local farmer’s market is often picked within 24 hours of when you buy.  Supermarket produce may have been in cold storage or transit for weeks. Local food tastes better.  Try a tomato ripened on the plant and just picked.  You’ll agree. Locally grown food has longer to ripen.  Longer to ripen and less handling means that locally grown fruit...

If you’re looking for weight loss advice, how do you know that new and exciting diet isn’t just an old fad reworked for 2010? According to Toby Smithson, RD, LDN, CDE, Community Dietitian at the Lake County (IL) Health Department and National Media Spokesperson for the American Dietetic Association, look for these warning signs: •  It promises incredible results.  If it sounds too good to be true, it probably is. •  It promised immediate results.  Weight control is not a quick fix. •  It insists on, or bans, a specific food or food group (like  carbohydrates). •  It blames specific nutrients for weight problems. •  It lists good and bad foods. •  It allows only one food group per day. •  It restricts calories to less than 1,200 per day. The American Dietetic Association doesn’t ban any foods; all foods can fit into a meal plan.  The keys to weight control are eat fewer calories (on a...

Holiday time is a busy time.  It’s also a time for parties and dining out more often.  However, for good blood glucose control, it’s important to keep a regular eating schedule.  Choosing wisely when snacking and dining out can also help with weight control, blood pressure control and overall heart health. For snacking and dining out, use these tips as a guide, from Melissa Joy Dobbins, MS, RD, CDE, Certified Diabetes Educator, and spokesperson for the Illinois Dietetic Association: Snack Tips A typical snack may include 15 grams of carbohydrate and some protein such as: •    3-4 tbsp Dried fruits and nuts •    6-8 Whole grain crackers with 1 ounce low-fat cheese •    6 ounces plain yogurt with ¼ cup low-fat granola •    Carrot sticks or cucumbers with 1/3 cup hummus •    1 ounce of lean deli met and 1 slice whole grain bread •    15-20 fat-free tortilla chips and 1 ounce low-fat cheese and...