by Melanie Taylor | Aug 5, 2017
Most of us are willing to go to the doctor or the dentist, which are both part of taking care of our health. However, do you go to the eye doctor? If not, you definitely should add it to your healthy lifestyle regime. Eye exams at every age and stage of life can help you keep your vision strong. August is National Eye Exam month; this is the perfect reminder to schedule a comprehensive eye exam.
The Vision Council of America reports that 12.2 million Americans require some sort of vision correction, but do not use any. Nearly 50% of parents with children under 12 have never taken their children to an eye-care professional.
Many people think their eyesight is just fine, but then they get that first pair of glasses or contact lenses and the world becomes much clearer – everything from fine print to street signs. Improving and/or maintaining your eyesight is important – about 11 million Americans over age 12 need vision correction, but that is just one of the reasons to get your eyes examined. Regular eye exams are also an important part of finding eye diseases early and preserving your vision.
Eye diseases are common and can go unnoticed for a long time. Some diseases have no symptoms at first. A comprehensive dilated eye exam by an optometrist (a medical professional with a focus on regular vision care who can prescribe eyeglasses and contacts) or ophthalmologist (a medical eye doctor with a focus on the complete eye health) is necessary to find eye diseases in the early stages when treatment to prevent vision loss is most effective. During the exam, visual acuity (sharpness), depth perception, eye alignment, and eye movement are tested. Eye drops are used to make your pupils larger so your eye doctor can see inside your eyes and check for signs of health problems.
How often should you have an eye exam?
- A child’s eyes should be checked regularly by an eye doctor or pediatrician. The U.S. Preventive Services Task Force recommends vision screening for all children at least once between age 3 and 5 years to detect amblyopia or risk factors for the disease. Amblyopia is when the vision in one of the eyes is reduced because the eye and the brain are not working together properly. The eye itself looks normal, but it is not being used normally because the brain is favoring the other eye. This condition is sometimes called lazy eye.
- People with diabetes should have a dilated eye exam every year.
- People with a family history of glaucoma should have an eye exam every year.
- Adults with good health should have an eye exam at least every 2 years.
Some people are at higher risk for glaucoma and should have a dilated eye exam every 1 to 2 years:
- African Americans, ages 40 years and older.
- Everyone older than age 60, especially Mexican Americans.
- People with a family history of glaucoma.
Early treatment is critically important to prevent some common eye diseases from causing permanent vision loss or blindness:
- Cataracts (clouding of the lens), the leading cause of vision loss in the United States.
- Diabetic retinopathy (causes damage to blood vessels in the back of the eye), the leading cause of blindness in American adults.
- Glaucoma (a group of diseases that damages the optic nerve).
- Age-related macular degeneration (gradual breakdown of light-sensitive tissue in the eye).
Other reasons to see your eye doctor: If you have any of the following eye problems, do not wait for your next appointment, schedule your eye appointment as soon as possible:
- Decreased vision
- Draining or redness of the eye
- Eye pain
- Double vision
- Diabetes
- Floaters (tiny specks that appear to float before your eyes)
- Halos around lights
- Flashes of light.
Center for Disease Control and Prevention (CDC) 10 Tips to Protect Your Vision:
- Get a regular comprehensive dilated eye exam.
- Know your family’s eye health history.
- Eat right to protect your sight. You have heard that carrots are good for your eyes. But eating a diet rich in fruits and vegetables—particularly dark leafy greens, such as spinach, kale, or collard greens—is important for keeping your eyes healthy, too.
- Maintain a healthy weight.
- Wear protective eyewear when playing sports or doing activities around the home. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection.
- Be cool and wear your shades. Wear sunglasses that block out 99% to 100% of UV-A and UV-B radiation (the sun’s rays).
- Give your eyes a rest. If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This short exercise can help reduce eyestrain.
- Clean your hands and your contact lenses properly.
- Practice workplace eye safety.
- Quit smoking or never start.
Of the estimated 61 million US adults at high risk for vision loss, only half visited an eye doctor last year. Regular eye care can have a life-changing impact on preserving the vision of millions of people. Be sure to make your eye health a priority in your life. Healthy eyes lead to better vision and an overall better quality of life. Sources: Vision Council of America https://www.thevisioncouncil.org/ Center for Disease Control and Prevention https://www.cdc.gov/
by Melanie Taylor | Apr 3, 2017
Do you remember the 3 R’s? If you are over the age of forty you are probably thinking of a classroom, a teacher, and learning about Reading, wRiting, and aRithmetic. These are the basic standards for learning, of course. However, it is now 2017and the 3 R’s have a new meaning to a new generation of young people: Reduce, Reuse, Recycle!
In today’s society, we constantly hear concerns about the environment and how we need to implement changes to make a positive impact upon its future. It is nearly impossible to pay attention to any media without feeling bombarded by messages of conservationism. “Go Green!” “Green… it’s the new black.” “Reduce, Reuse, Recycle.” However, are these sentiments new? Think about it. “Give a Hoot… Don’t Pollute.” “Keep America Beautiful.” “Keep Our Forests Green.” The use, or abuse, of our natural resources has long been an issue debated by our nation. It has more or less been the price we have had to pay for progress; but regardless of one’s political views and beliefs, the fact that Earth is the only planet that will sustain human lives is a hard fact to deny. It is therefore critical that everyone promote principles of conservationism for our future generations.
The practice of reducing, reusing, and recycling may be easily incorporated into many aspects of your everyday lives. As YOU reduce, reuse, and recycle in your daily lives, you will be teaching by example to your own children at home. Knowing that youth learn by seeing and doing, they will be much more likely to implement the practices of reducing, reusing and recycling into their own daily lives if they see you practicing the 3 R’s in yours.
How does the Environmental Protection Agency describe each of the 3 R’s?
Reduce the amount and toxicity of trash you throw away. One way is to turn off or unplug lights during the day. Doing so will save energy and help your lights last longer. Use food scraps, yard trimmings, and other organic wastes to create a compost pile. Adding the compost you make to soil increases water retention, decreases erosion, and keeps organic materials out of landfills.
Reuse containers and products. There are many creative ways to reuse items, which might normally find their way into the waste stream: old shoeboxes may be used for storage, plastic containers for planters, etc. You can also donate or give away items rather than throwing these items away. For a large number of unwanted items, you can hold a garage sale. It is also encouraged to shop at garage sales before buying new!
Recycle as much as possible and buy products with recycled content. Recycling includes collecting, sorting and processing certain solid waste into raw materials for re-manufacture into new items. These all help to cut down on the amount of waste we throw away. They conserve natural resources, landfill space and energy.
In addition, the three R’s save land and money communities must use to dispose of waste in landfills.These are all things we can do daily with just a little thought and effort. In fact, businesses are making it easier for us every day. We can reduce our trash in many ways, but an easy way is to reuse water bottles instead of throwing them away after each use. We can use the reusable bags that many stores now offer for our purchases; this is a great alternative to using plastic shopping bags. Of course, we can all make more of an effort to recycle by collecting our newspapers, aluminum cans, plastic bottles and glass jars for local recycling centers. If there are not recycling centers in your area maybe you should start one or pursue your community leaders about the importance of having one.
A few points to consider…
- The average American produces about 4.5 lbs. of garbage per person per day. This equal 235 million tons a year.
- Recycling 1 ton of paper saves 17 mature trees.
- Recycling 1 aluminum beverage can saves enough energy to run a 100 watt light bulb for 20 hours, a computer 3 hours, or a TV for 2 hours. (Currently, 45% of aluminum cans are recycled.)
- Reduce and reuse by donating old clothes and items to charities.
By instilling the importance of the 3 R’s into today’s society we will be helping clean the planet for the future. After all, “A true conservationist is a man who knows that the world is not given by his fathers but borrowed from his children.” As quoted by John James Audubon.
Source:
United States Environmental Protection Agency , https://www.epa.gov
by Melanie Taylor | Jan 6, 2017
January’s grain of the month is OATS. Americans buy more oats at this time of year than in any other month – and January has long been celebrated as National Oatmeal Month.
Oats at a Glance
Samuel Johnson’s 1755 dictionary defined oats as “A grain, which in England is generally given to horses, but in Scotland appears to support the people.” The Scotsman’s retort to this was, “That’s why England has such good horses, and Scotland has such fine men!” Oats (Avena sativa) have a sweet flavor that makes them a favorite for breakfast cereals. Unique among the most widely-eaten grains, oats almost never have their bran and germ removed in processing. So, if you see oats or oat flour on the label, relax; you’re virtually guaranteed to be getting whole grain.
In the U.S., most oats are steamed and flattened to produce rolled oats, sold as “old-fashioned” or regular oats, quick oats, and instant oats. The more oats are flattened and steamed, the quicker they cook – and the softer they become. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain. Cooked for about 20-30 minutes, steel-cut oats create a breakfast porridge that delights many people who didn’t realize they love oatmeal!
Health Benefits of Oats
Scores of studies have documented the many health benefits of oats:
- Eating oats helps lower LDL “bad” cholesterol and may help reduce the risk of heart disease.
- Oats help you feel fuller longer, which helps control your weight.
- Oatmeal and oats may help lower blood pressure.
- Oats may help reduce your risk of type 2 diabetes, since their soluble fiber helps control blood sugar.
- Oats help cut the use of laxatives without the side effects associated with medications.
- Oats are high in beta-glucans, a kind of starch that stimulates the immune system and inhibits tumors. This may help reduce your risk of some cancers.
- Early introduction of oats in children’s diets may help reduce their risk of asthma.
- Oats are higher in protein and healthy fats and lower in carbohydrates than most other whole grains.
- Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and anti-itching activity.
Meal Ideas
Think oats are limited to breakfast cereals, cookies, and snack bars? Think again! Oats can be used in place of bread crumbs in meatloaf and hamburgers, in side dishes, and as a crispy coating. Check out these recipes for healthy, new ways to use oats:
For additional oat recipes you may want to try at home, visit: http://wholegrainscouncil.org/
Source: Whole Grains Council at http://wholegrainscouncil.org/
by Melanie Taylor | Dec 5, 2016
As the holiday season quickly approaches many people become overwhelmed with all of the activities, decorating, and shopping that needs to be completed. Here are a few tips to save energy, time and your nerves.
Let’s begin with 5 Steps to Seasonal Savings:
- Recognize Your Seasonal Stressors: Know your personal stressors—such as family, friends, work, travel, social outings and traditions (both old and new)—then you can be less stressed this holiday season. Marketing ploys sneak into every stressor, and retailers want to ensure they get their piece of the holiday pie by using marketing gimmicks to lure you into shopping with them. Do you find yourself with the overwhelming desire to get everything on your child’s list? If so, consider going without a list or setting limits, and communicate with your child. Often, parents do not involve their children in the holiday spending process. Children need help recognizing when and how they have been targeted and persuaded to want the latest and greatest item. Children also need to understand that a budget is necessary and saying “no” to an overpriced item is okay.
- Develop a Holiday Spending Plan—Make a Budget: Ask yourself: How much have I saved? How much can I save before the holidays? Am I comfortable creating debt? Am I comfortable saying “no”?Start with knowing how much you can spend and create a spending plan, which is critical for successful money management for the holidays and all year long. A few dollars from your paycheck each week adds up quickly over a year. You can also take advantage of weekly automatic transfers into your bank account, or join a holiday savings club at a local credit union. If your holiday budget shows you are spending more money than you have, then you’ll likely take on debt. If this is the case, you should also create a plan for paying off purchases made with credit. Prioritize your purchases and consider omitting purchases that require taking on debt.
- Develop a Holiday Spending Plan—Create a List and Stick to It: Make sure you have a list of everyone you plan to buy for during the holidays and of other additional expenses. Decorations, cards, postage, gift wrap, food/entertainment, and travel are additional costs that can drastically impact the holiday budget. Don’t forget to use catalogs, internet surfing for comparison shopping, and barcode scanning apps. Shopping online also limits impulse purchases, and it allows you to avoid long lines, huge crowds, and the lure to eat out while shopping. Be sure to use coupons whenever possible, and be sure to take advantage of the year-end sales. Once you’ve researched and set your budget, you’re ready to start shopping.
- Alternatives to Pricey Presents: If you have a large family, start by thinking outside the box. Consider a gift exchange by drawing names from a hat, which can allow you to put more thought than money into selecting a single gift. You can also buy a single gift for an entire family—perhaps an entertainment basket filled with DVDs and microwave popcorn. Oftentimes, thoughtful and more creative gifts can come from shopping with local businesses. Locally grown fruits and vegetables, honey, or an item from a local artist are just a few suggestions of local products. If you are feeling crafty, then you could make and give holiday arrangements such as centerpieces and decorations. Another idea for the holidays is to donate to a charity in someone’s name instead of gift giving. You can even take the idea of giving to charity to your office. Pool money you would have spent on gifts with your participating colleagues, draw a colleague’s name, and donate the money to a charity of his or her choice. Another gift idea for close friends and/or family is the “gift of time.” Create a coupon book or certificate that gives a loved one the gift of your time (a specific chore, a trip to the park, babysitting, slumber party for the kids).
- Fine-Tuning Your Financials: Use cash and/or debit cards when at all possible. Money coming directly out of your pocket will likely make you think harder about your purchase. If you are going to use a credit card, make sure you have a plan in place to pay it off when the bill is due. You also need to understand the allure of paying with credit. When you’re not paying with “real” money, your buying can easily get out of control, and the shopping process may not seem as painful in that moment. It may be appropriate to tell your older children how much they each have in the budget for holiday spending. When the family is on the same page, it can alleviate some stress. Refocus your family’s thoughts from the material goods to the real meaning of giving and receiving. Knowing your specific situation, making informed decisions, and communicating with loved ones can reduce the effects of holiday stressors.
Let’s take a look at some affordable and DIY Christmas gifts that will be truly appreciated by the recipient.
For the gardener in your life:
Terrarium Kit
Materials:
- One – 3 1/2″ x 7″ canning jar with top
- Small stones (enough to fill 1 inch in jar) You can buy pretty river rocks at your local garden shop or just collect some stones outside.
- A few tablespoons of activated charcoal (found at any pet store’s aquarium section)
- 1 small Ziploc bag
- 3 1/2″ x 5 1/4″ printed terrarium instructions card on card stock (download from witandwhistle.com or create your own)Step 2: Slide an instruction card into the front of the jar. Secure the card amongst the rocks. Step 4: If you’re feeling crafty you could add a decoration or two (plastic or clay mini mushrooms, insects, gnomes, fairies, etc.) in your terrarium kit.
- Step 5: Tie some twine or ribbon around the jar, and you’re done. You don’t even need to wrap it!
- Step 3: Pour a few tablespoons of activated charcoal into a small Ziploc bag and add it to the jar.
- Step 1: Put about an inch of small stones in the bottom of a jar.
For the spa lover in your life:
Basic Silk Bath Bomb
Materials:
- 1 cup Citric Acid (found in canning section of grocery store)
- 3 cups Baking Soda
- 1 teaspoon Essential Oil (purchase at local health food store)
- Witch Hazel Spritz (purchase in pharmacy section)
- Dry Pigment Colorant – if using
- Round mold to shape the bath bomb (Molds are round plastic ornaments found at your local craft store.)
- Directions:
- Blend the citric acid and baking soda—add colorant and fragrance oil.
- Spritz, Witch Hazel onto your batch using a squirt bottle with one hand while stirring with the other until the bomb sticks together when squished. (it will have the consistency of wet sand)
- Form the bomb in the molds.
- Air-dry for 3 or 4 hours spritzing a few times – allow to set overnight (The Witch Hazel forms a crust on the outside that prevents them from cracking and falling apart; however, they’re still fragile)
- Wrap in tissue paper or cellophane. Tie a bow and you’re done.
Other DIY ideas…homemade soaps, herb infused oils, jams and jellies, baked goods, hot cocoa mix, etc.
When we think of the holidays, we often think about family, togetherness, giving, and celebrating. While the holiday season should be a time of enjoyment, there are many events associated with the season that can cause stress. Remember, in the long run the memories will be of time spent together, not the gifts they received. So, be sure to plan ahead, take a deep breath, and enjoy the special holiday moments.
If you have further questions, please contact your local UF/IFAS Extension Office.
Resources:
“Five Steps to Seasonal Savings” – UF/IFAS EDIS Publication #FCS5267
“Managing Stress During the Holidays” – UF/IFAS EDIS Publication #FCS5266
witandwhistle.com
by Melanie Taylor | Aug 29, 2015
Healthy School Lunch
Packing the kids’ lunches for school means you know which nutritious foods they are eating. Here are some budget-friendly, creative ideas to keep kids happy and healthy at lunchtime.
Make a “Smarter” Sandwich:
While some kids prefer the same thing every day, others may be okay with a slight switch to their sandwich.
- Use different breads like 100% whole wheat tortilla wraps (choose wraps low in saturated and made with no hydrogenated oils) or 100% whole wheat pita pockets.
- Besides lettuce, try shredded carrots or avocado slices with a turkey sandwich.
- Buy blocks of low fat, low-sodium cheeses. You save money when you slice it yourself. Or use a cookie cutter to cut into fun shapes.
- Instead of lunchmeat, try a leftover grilled chicken sandwich with lettuce and tomato.
Love Those Leftovers:
Try using the leftovers from the family dinner for the next day’s lunch. Invest in a thermos to keep foods hot or cold until lunchtime.
- Low-sodium tomato, vegetable or bean soups
- Chili made with lean or extra lean ground turkey
- Whole wheat spaghetti with low sodium tomato sauce
- Low-sodium baked beans, bean casserole or beans & rice
Let Them Dunk:
Sometimes it is okay to let your kids play with their food, especially when they are getting extra nutrition.
- Apple and pear slices to dip into low-fat plain yogurt mixed with peanut butter.
- Carrot, celery and sweet pepper strips to dip into hummus, fresh salsa or homemade bean dip.
- Whole grain crackers (choose crackers low in sodium and saturated fat and made without hydrogenated oils) to dunk into low-sodium vegetable or tomato soup.
- Unsalted sunflower seeds, crushed whole wheat cereal and sliced banana to mix into low fat vanilla yogurt (no added sugars) to eat with a spoon like a sundae.
Get Them Involved:
While letting kids in the kitchen might mean a bigger mess, if they help pack their own lunch, they are more likely to eat it! On nights you have a bit more time, like a Sunday night, have them choose which piece of fruit or what type of whole grain bread they want and let them assemble their lunch. Make this a weekly routine – it’s another great way to spend family time together.
For more heart healthy lunch tips visit: http://www.heart.org/HEARTORG/
