Living Safer - Volume 6 Edition 1 by LivingSafer

VOLUME 6 • EDITION 1

IN STUDENT ATHLETES

EDITOR-IN-CHIEF

Stephanie Andre sandre@livingsafer.com

ART DIRECTOR

Keith Woods

A LETTE R FROM TH E E D ITOR

kwoods@livingsafer.com

Dear Friends,

SENIOR DESIGNER

Anthony James ajames@livingsafer.com

A S S O C I AT E E D I T O R

Brittany Monbarren bmonbarren@livingsafer.com

ADVERTISING

advertising@livingsafer.com

ORDERING

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LIVING SAFER

209 South Howard Avenue Tampa, FL 33606 813.225.1313

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@LIVINGSAFER

I am so proud and excited to welcome you to the all-new Living Safer. Still your guide for all things safety, our new name and branding now more accurately conveys what we’ve become and how the magazine has evolved over time. From new sections to a more forward-thinking design, this “new” magazine still offers you the best of what you already love about the magazine—down-to-earth, relatable content— but also brings new life and excitement to the publication as well. When we made the decision to move to the new Living Safer name, we took careful time to determine if this was the right time. And after much deliberation, we inevitably decided that this was the perfect time—we wanted to better showcase who we are and what we can offer. It also directly coincides with our decision to offer new and more “quick-hitting” sections, such as technology and gadgets, a revamped “Pulse,” fun, easy-to-use recipes and our new Trending section. I encourage you to take some time to read through the magazine. Part of our new mantra is also to include more current and trending topics. To that end, by the time you get to page 6, you’ll find a report on the early results of Colorado’s decision to legalize marijuana for recreational use. While the positive economic effect has been immediate, lawmakers are still working on figuring out how to keep the product out of the hands of the state’s teen population, similar to alcohol or cigarettes. Another trending subject we cover this issue—especially with the warmer months soon approaching—is the rise of heat stroke in high school athletes. While completely preventable with proper hydration, education and care, the incidents of heat stroke—and deaths from it—are ticking upward. Not surprisingly, there seems to be a very real link between the increased numbers related to childhood obesity and the boost in heat-related illness. A total of 40 high school football players have died from heat stroke since 1995, with five of those deaths occurring in 2011, and dozens more are hospitalized each year with heat-related illness. This story begins on page 32. In sharp contrast to these more serious features, we also have some great, fun articles to read, including the addition of heart healthy recipes, cool gadgets to help you in your everyday life and more.

offices at 209 S. Howard Avenue, Tampa, FL 33606. Telephone: 813-225-1313. Material in this publication may not be stored or

Best,

reproduced in any form without permission. Requests for permission should be made to Stephanie Andre, Editor-In-Chief, Living Safer, sandre@livingsafer.com. The opinions expressed in this publication are those of specific authors and are not intended to or do

Stephanie Andre, Editor-in-Chief

not necessarily represent the opinion or views of the publisher, staff or other authors.

LIVING SAFER IS YOUR GUIDE TO ALL THINGS SAFETY.

Behind this SUV is a group of daycare children. Not one of these children can be seen by the driver behind the wheel.

WORKING TO KEEP CHILDREN SAFE IN AND AROUND VEHICLES Before you turn the keyâ&#x20AC;Śmake sure you can see! Most drivers are unaware of the large and very dangerous blindzone that exists behind all vehicles. Every week at least 50 children are seriously injured or killed after being backed over because a driver was unable to see them behind their vehicle.

Help save the life of a precious child Donate to KidsAndCars.org

LOG ON TO DONATE: http://kidsandcars.org/donate.html

Helping Families Live Healthy Digital Lives. IPHONE APP COMING SOON

Social Networking for Kids: www.Yoursphere.com

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Inside This Issue ON THE COVER

FEATURES

WHAT NO ONE TELLS YOU ABOUT…PREGNANCY

THE HEALTH BENEFITS OF COFFEE & CAFFEINE

THE BETTER SIDE OF BREAKFAST

WHY SAHMS, WORKING MOMS AREN’T SO DIFFERENT

32 Heat Exhaustion in Youth Athletics

TRENDING TOPICS

LEGALIZED MARIJUANA PROMPTS CULTURAL, SOCIETAL CHANGE

IS CORD BLOOD BANKING RIGHT FOR YOU?

THE COTTON BALL FAD DIET & MORE

IS KALE THE NEW ‘SUPERFOOD’?

DEPARTMENTS 05

THE PULSE

TECH UPDATE : IN - HOME APPS WHILE ON THE GO

GADGETRY : WORKING OUT AND SHAPING UP

THE CONSUMER’S GUIDE TO ALL THINGS SAFETY

We’re on the Web and in Your Hands. Welcome to the all-new Living Safer, the same magazine you’ve come to know and love...just with a more inviting look and feel. And while the face may have changed, our pledge to you remains the same: to offer the best in safety information— from new trends and wellness to lifestyle, home and more.

Join the Conversation. Share and comment on Living Safer stories by joining us on Facebook and Twitter and by visiting LivingSafer.com fb.com/LivingSafer / @livingsafer

TRENDING

There’s an App for That. Even Jet Lag. At this point, there really, truly is an app for everything. Now, even jet lag. The app—called Entrain—is available for Apple’s iOS platform and designed to help frequent travelers and midnight-shift workers even out their circadian rhythms. Translation: it’s designed to help people with unstable sleep schedules get some much-needed rest. To do this, Entrain requires a user enter the following information: length of trip, destination city (if traveling), and brightest type of light accessed (from low office lighting to bright daylight). Using this data, Entrain calculates the optimal light exposure schedule for the user. This schedule can be started well before a trip or the beginning of a new shift, allowing users lots of time to get used to their new surroundings.

Get Some Sleep! Insomnia Leads to Stroke It’s well known that a good night’s sleep is good for our health. A new Taiwanese study emphasizes this fact by pointing to insomnia, which reportedly leaves sufferers more susceptible to stroke. The study’s most significant finding: adults who suffer from insomnia are 54% more likely to suffer a stroke than people who do not suffer from the sleep disorder. Some background: roughly 30% of the U.S. population suffers from the disorder, which can be caused by stress, use of psychoactive drugs, pain, mental disorders, or various medical conditions (like hyperthyroidism and rheumatoid arthritis).

Calling All Crazy Runners! A new study shows that running too much can actually damage the heart and shorten one’s lifespan. The study, by Martin Matsumura, M.D., found that people who did not run at all (and rarely got any physical exercise) typically lived as long as people who ran frequently for many miles. In both cases, lifespans were shorter than those of moderate runners. Unfortunately, no one knows for certain why long-distance runners have shorter lifespans. James O’Keefe, M.D., director of preventive cardiology at the Kansas City-based Mid-American Heart Institute, says it could simply be a matter of “wear and tear,” adding that chronic extreme exercise may actually induce a “remodeling” of the heart, which could undermine the benefits of physical exercise.

Does Marijuana Help with MS? Here comes more controversy: a new report says that marijuana can help reduce some of the symptoms associated with multiple sclerosis (MS). The report, which was recently published in the journal Neurology, sought to determine if there was any legitimate reason for MS patients to use medical marijuana. To date, little scientific research has been done on the subject. In total, the researchers reviewed about 2,600 cases. That review showed that medical marijuana—usually prescribed in spray or pill form—helped many MS patients deal with their symptoms @LIVINGSAFER / LIVINGSAFER.COM / 5

Legalized Marijuana Prompts Cultural, Societal Change in Colo. by Jan Hill With three full months under its belt, how has Colorado’s decision to allow the sale of recreational marijuana affected the Mountain state? Cultural attitudes, fairness, economics and entrepreneurial spirit all played a part in the decision to adopt Amendment 64, representing a fundamental difference from 40 years ago when only 1-in-9 Americans favored the legalization of marijuana.

Buying Marijuana in Colorado As of January 2014, Colorado had more than 500 medical marijuana dispensaries, but licenses to sell recreational marijuana have been issued to just 136 retail shops, most of them located in Denver. Some Colorado cities—including Colorado Springs, Thornton, Westminster and Centennial—have banned recreational marijuana sales entirely. Businesses are required to record their sales through Colorado’s “seed-to-sale” marijuana inventory tracking system to keep the product from ending up outside of the state. It’s illegal to transport marijuana across state lines, even if it was legally purchased in Colorado. Those who purchase marijuana in Colorado can share it with another person who can legally have it, but no more than an ounce—and no money can change hands.

Societal Attitudes Although Colorado law prohibits consuming marijuana in public, driving under the influence and selling to minors, cases filed in state court involving marijuana offenses have dropped nearly 80% since 2012, and petty possession cases are being dismissed at a rate of nearly 85%. The number of prosecutions against Colorado citizens under 21, 6 / LIVING SAFER / VOL 6 ED 1

who cannot legally handle or use marijuana under the new law, have dropped—most likely because police have given up arresting or citing marijuana users because of the law’s complexity. Employees in Colorado may mistakenly think their marijuana use is none of their employer’s business. But nothing in Colorado’s Amendment 64 will “affect the ability of employers to have policies restricting the use of marijuana by employees,” including during and after work hours. Compared to employees who drink alcohol, this might be considered a double standard since employers would not likely discipline a worker for off-duty alcohol use unless it was adversely affecting job performance. Yet, with cannabis, employees who are using it legally off-duty and are not impaired at work may still face employer-imposed penalties.

Teens and Colorado’s Marijuana Law With legalization comes concern about increased marijuana use, particularly among children and teens. According to Colorado law, retail shops must be located at least 1,000 feet away from a school, and Denver city ordinance also includes daycares, rehabilitation centers and public parks in those restrictions. Sharing or giving pot to minors is a crime, punishable in a way similar to providing alcohol to minors. But despite the restrictions, legalization has made pot more available to Colorado’s youth, according to Gina Carbone, founder of Smart Colorado, as quoted in a KOMU-TV8 report. "The messages surrounding marijuana from the industry have been, unfortunately, that it is an organic, natural, healthy product is

kind of how they like to portray it," Carbone said. "Unfortunately in Denver, where we have all these facilities, even before it was legal, we've seen youth use in Denver increase dramatically. It's higher in every single age group compared to the national average for Denver youth use." According to Carbone, the early use of marijuana can negatively impact the cognitive and mental growth of children. The American Academy of Child & Adolescent Psychiatry has found that although many teenagers believe that marijuana use is safer than that of alcohol or other drugs, regular use can lead to dependence as well as school difficulties, problems with memory and concentration, risky sexual behaviors, and increased risk

of suicide and psychosis, as well as other short and long-term problems. Currently, only man-made forms of THC are approved by the FDA for a very small number of specific medical uses, and there are no FDA-approved medical reasons for children or teenagers to use marijuana or THC in any form.

Change for the Better? For obvious reasons, many people in Colorado (and elsewhere) have historically hidden their marijuana use, but the new law is expected to take the social stigma away and change the overall attitude toward marijuana use in the state for the better. Time will tell.

Medical marijuana costs an average of $150 to $300 an ounce, but the common purchase amount is 0.08 of an ounce for $25 to $45. Who’s Your Dealer? The legalization of recreational marijuana use in Colorado has changed the scope of buying and selling the product. Here are some general guidelines for purchase. » Colorado residents can buy up to one ounce of marijuana in a single transaction, but out-of-state visitors can only purchase 0.25 ounces. » One ounce of marijuana equals approximately 60 joints. » In addition to buying marijuana, Coloradans are also allowed to cultivate up to six marijuana plants. » Anyone over age 21 is legally able to possess up to one ounce of marijuana on his/her person. » Medical marijuana costs an average of $150 to $300 an ounce, but the common purchase amount is 0.08 of an ounce for $25 to $45. » Retail stores are allowed to set their own prices for recreational

marijuana, which has gone as high as $400 an ounce, not including taxes. Costs are expected to even out eventually, but probably not any time soon. » Customers will pay steep taxes to get high: 25% state tax (15% excise tax, plus a 10% sales tax) on recreational marijuana. » Most shops only accept cash and don’t have access to banking services because of federal restrictions. » Besides weed, retailers are also selling marijuana in the form of brownies, cookies, carbonated drinks, and vaporizer pens, which are similar to electronic cigarettes. » Customers can make multiple cannabis purchases in the same day, as long as they don’t go over the one-ounce limit. » Amendment 64 does not allow for a list of marijuana purchasers to be compiled, but shops are required to have security cameras pointed at cash registers, entrances and exits, so customers will be captured on camera.

Early Numbers on the Economic Effect Recreational marijuana sales in Colorado kicked off on Jan. 1 with long lines and waits of an hour or more at retail shops, and sales show no signs of falling off. Retail stores reported more than $1 million in profit the first day of sales alone, according to NBC’s Denver affiliate, 9News; and more than $5 million throughout the first week, according to the Marijuana Policy Project website. In fact, ArcView Market Research has projected that marijuana sales in Colorado will add upwards of $359 million to the state’s economy. A budget proposal released in March by Colo. Gov. John W. Hickenlooper estimates that the state’s marijuana industry could grow to $1 billion during the next fiscal year, with recreational sales accounting for $610 million.

According to the proposal, Colorado stands to collect $134 million in taxes from recreational and medical marijuana for the fiscal year beginning in July 2014. The state plans to spend $99 million of that on various programs, including substance abuse treatment, marijuana use prevention for children and teenagers, as well as public health and law enforcement initiatives. One of the main selling points of legalizing the sale of marijuana for recreational use in the state was the increase in tax revenue. Expanding the pot market could give Colorado as much as $40 million in tax revenue for schools and infrastructure, thanks to the 25% sales tax on recreational marijuana. But skeptics warn that higher costs for enforcement and regulation could outweigh tax revenue from marijuana sales. @LIVINGSAFER / LIVINGSAFER.COM / 7

Making the world safer one community at a time. 60 for Safety partners with grassroots nonprofit organizations to bring safetyrelated messages to your community. Give us 60 minutes, we'll help make a difference in the life of someone you know.

60forSafety.org fb.com/60forSafety AN INJURY BOARD PROJECT

twitter.com/60forSafety

Home Security At Your Fingertips

TECHNOLOGY

by Brittany Monbarren

Alarm.com Connects to existing home security systems.

Free

iSentry Your home computer becomes a surveillance camera.

Free

iCam Connects to live video and audio feeds from up to 12 home camera devices.

Canary

$4.99

Innovative system with night vision, a microphone, motion sensors and climate sensors.

$149 with free app

Presence Turns old devicesâ&#x20AC;&#x201D; computers, camera phones, digital camerasâ&#x20AC;&#x201D;into new security surveillance units.

$4.99 @LIVINGSAFER / LIVINGSAFER.COM / 9

Go Go Gadget Wearable Gadgets to Help You Stay Healthy and Keep Fit by Brittany Monbarren

What are you using to track your daily fitness and health? Weâ&#x20AC;&#x2122;ve listed the latest fitness and health gadgets designed to help you get more out of your workout, keep track of your fitness and help you stay healthy.

Fitness Trackers Fitbug Bug Wearable fitness tracker with a fitness and health coaching plan included.

$50

Fitbit Bit Zip A wearable fitness tracker that monitors yours steps, distance and calories.

Misfit Shine An all-metal activity tracker about the size of a quarter that syncs with your smartphone. You can wear it how you want, wherever you wantâ&#x20AC;&#x201D;as a wristband, necklace, belt clip or even pin it to a shirt.

$120

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$60

Headphones

Bose SIE2i Fitness headphones that are perfect for any weather and any exercise.

$130

Pioneer SE-D10E A wearable fitness tracker that monitors yours steps, distance and calories.

$60

Smart Watches

Polar Rcx3 GPS A GPS and watch perfect for serious runners and cyclers.

$250

Pebble A smartwatch that is water resistance up to 50m, seven days of battery life and apps. that can track your health and fitness.

$150

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Samsung Galaxy Gear A smartwatch that doubles as a fitness tracker. It even has a built-in speaker for listening to music or watching videos.

$300

ONE Second IS NOT A VERY LONG TIME.

But when you’re behind a steering wheel and your eyes leave the road—that ONE single second can change a life. ONE second is all it takes to be distracted. When you are driving, it should not be a secondary task—it should be the only task. EndDD.org (End Distracted Driving) was established to raise awareness and generate action against the epidemic of distracted driving. DISTRACTIONS INCLUDE:

Visual

Taking eyes off the road

Manual

Taking hands off the road

Cognitive

Taking mind off the road

While texting and talking on the phone are both mental and physical distractions, cellphone use is attributed to 18% of fatalities in distraction-related crashes.

What makes up the other 82%? » Putting on makeup » Reaching to grab a drink » Changing the music » Dealing with the GPS » Eating on the go The distractions are endless. But they don’t have to be. The Core Mission of EndDD Our core mission is to preserve life and promote safety on a large scale through advocacy, education and action. It is our hope that we can prevent families and friends from suffering the loss of a loved one because of distracted driving. Together, let’s work to prevent distracted driving from claiming another life.

VISIT US ONLINE web: twitter: facebook:

End Distracted Driving is sponsored by the Casey Feldman Foundation and is dedicated to inspiring individuals and communities to take action to end distracted driving. CONTACT US toll-free at 855-363-3478 or info@EndDD.org

endDD.org @end_DD EndDistractedDrving

WELLNESS

What No One Tells You About...

Pregnancy

@LIVINGSAFER / LIVINGSAFER.COM / 13

veryone knows about the pregnancy glow, the joy of feeling your baby’s first kick and the immediate and overwhelming love you will feel when you see your baby for the first time. But what about all the things no one tells you about pregnancy? Of course, the non-glamorous parts of pregnancy can include morning sickness or all-day sickness, increased thirst, swollen ankles, sore joints and muscles and extreme fatigue. However, these are usually considered normal pregnancy symptoms that can usually be dealt with. Beyond some of the unpleasant symptoms, the most stressful part of pregnancy can often be the health and safety of the mother and baby. There are several screenings that will occur throughout a pregnancy in order to determine if a potential issue may arise. First Trimester Screening: This is an optional and noninvasive screening that occurs within the first trimester (usually between 11 and 13 weeks). The test consists of a maternal blood test as well as an ultrasound. This testing screens for chromosomal abnormalities, including Down syndrome, Trisomy 18 and Trisomy 21. As the name indicates, this is a screening and is not 100% accurate. There are false positives. However, a positive result will prompt additional testing to determine if there is an actual chromosomal abnormality. The results of your testing will be given to you as a risk factor, such as 1 in 250 or 1 in 3,000. At that point, the mother will discuss the results with her doctor to determine if further evaluation is indicated. Anatomy Scan: The anatomy scan, also known as a level 2 ultrasound, for many expectant mothers will be their first opportunity to find out their baby’s gender. Whereas the first trimester screening is generally optional, most practitioners will require their patients to undergo an anatomy scan. Although many moms will sit through the ultrasound desperately waiting to hear whether they are expecting a boy or a girl, there are also important measurements and pictures being taken. The ultrasound will check baby’s growth, the four chambers of the heart, bladder, stomach, kidneys, brain, spine, amniotic fluid level, umbilical cord and the location of the placenta. As I sat in my anatomy scan with my second pregnancy, I waited to find out if my son was going to have a little sister or a little brother. Little did I know that was the least of my concerns. After getting past the first trimester screening, I thought everything would be fine. I later found out that I had a rare condition called placenta previa vasa, which means that a blood vessel that should be protected by the umbilical cord is actually lying on the placenta. The good news is that once found, it can usually be managed by close observation, a hospital stay at approximately 32 weeks and a c-section at approximately 35 weeks. The bad news is that, in many instances, this condition is missed. In those cases, the expectant mother will go into labor but it is unlikely that the baby will survive. Thankfully, the technology today enables doctors to check for this

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condition—which is completely random—and occurs in roughly 1 out of 3,000 pregnancies. Glucose Screening: The glucose screening test will occur between 24 and 28 weeks of pregnancy. This tests checks for gestational diabetes, which is a high blood sugar condition that can occur during pregnancy. You do not need to be a diabetic to have gestational diabetes during pregnancy. Gestational diabetes is actually one of the most common health problems during pregnancy. There is an initial one hour screening, which will identify women who may be at risk of developing gestational diabetes. If you test positive during the one-hour test, you will be referred to a three-hour test to confirm the diagnosis. The test involves drinking a very sugary drink and then obtaining blood work between one and three hours later depending on the test. Once a diagnosis is made, the expectant mother will work with her doctor and a nutritionist to determine the best course of action. Often times once the baby is delivered, the mother will no longer have issues with increased glucose levels. While many expectant moms may anticipate the morning sickness or swollen ankles, they also need to expect the testing involved throughout the pregnancy. Poking and prodding is just part of the deal. The benefit of these tests is that they are generally non-invasive and can often pick up conditions that could have otherwise been dangerous to the mother or child. Thankfully, the technology today has enabled ultrasounds, blood tests and other testing mechanisms to pick up many conditions that used to only be diagnosed at the time of birth.

First Dental Visit? How to Prep Your Child by Stephanie Andre

rom the minute your child is born, you are dealing with “firsts”—first cry, first night at home, first foods, first steps and the list goes on. While it’s completely ingrained in us to visit our pediatrician multiple times in the first year, what about the first visit to the dentist? Most parents don’t realize that the American Academy of Pediatric Dentistry (AAPD) now recommends that every child establish a dental home and visit a dentist by her first birthday. The earlier the visit, the better the chance of preventing dental problems. Getting a jump-start on a good relationship with your child’s dentist not only provides important dental health early, but it also helps your child build a good relationship before fears can set in. Here are some additional ways to prep your child for his first visit to the dentist:

in your child’s dental care. Children often perceive a parent’s anxiety which makes them more fearful. They tolerate procedures best when their parents understand what to expect and prepare them for the experience. If you have any questions about the appointment, please ask. As you become more confident, so will your child. Keep it friendly. Explain before the visit that the dentist is a friend and will help your child keep his teeth healthy. Add that the visit will be fun. Answer all your child’s questions positively. (Keep an ear out for scary stories from peers and siblings.) Be careful about using scary words. Check-ups and 90% of first visits do not have anything to do with “hurt,” so do not even use the word!

Get acquainted. If you have a toddler who has not yet seen a dentist, consider a “get acquainted” visit to introduce your child to the dental office before the first appointment.

Read your child a story about a character that had a good dental visit. (Ask the dental office for suggested reading.)

Choose a pediatric dental practice. Pediatric dentists have two to three years of specialized training beyond dental school in treating children. Plus, the offices are “child-friendly.”

Make a list of your questions about your child’s oral health in advance. This could include such topics as home care, injury prevention, diet and snacking, fluoride and tooth development.

Select an appointment time when your child is alert and rested.

Give your child some control over the dental visit. Such choices as “Will you hold your bear or should I?” or “Which color toothbrush do you like?” will make the visit more enjoyable.

Monkey see, monkey do. You, as the parent, play a key role

@LIVINGSAFER / LIVINGSAFER.COM / 15

What You May Not Know About Artificial Hips Medical devices have been linked to serious injuries, illness by Brett Emison our population ages and “Baby Boomers” continue to reach their golden years, medical device technology advances in sophistication, more and more Americans undergo joint replacement surgery, including the implementation of artificial hips. What many consumers did not know until recently, however, is just how commonly those devices fail, especially artificial hips that use metal on metal components. These “metal-on-metal hips” have been linked to neurological and heart problems, due to metallosis. Their failure also leads to necessary revision surgery, and a great deal of pain and discomfort for patients. Metallosis occurs when ions of these 16 / LIVING SAFER / VOL 6 ED 1

metals leach into the soft tissue, bones or bloodstream of a hip transplant recipient. Chromium and cobalt ions from these metals can cause damage to the lymph nodes, spleen, liver and kidneys. In the short-term, metallosis can cause necrosis, or premature death, in surrounding tissue at the implant site. Healthy pink tissue eventually becomes gray or black and dies. The longer the source of metal debris is present, the worse the soft tissue damage may be. Some affected patients may notice the growth of lumps, or pseudotumors, under their skin. Recent data from the National Joint Registry has shown a significantly higher failure rate than other models with stemmed metal-on-metal hips and an above average failure rate with hip resurfacing. After hip replacement, metal

particles disseminate throughout the body and can be found in many organs including marrow, blood, liver, kidneys and bladder. Occupational research published in the British Medical Journal has found that high exposure to metal ions is associated with an increased incidence of certain cancers. A 2006 study cited in the same journal found higher rates of prostate cancer and melanomas in patients after hip replacement than among the wider population. According to a 2011 New York Times article, until a recent sharp decline, all-metal implants accounted for nearly one-third of the estimated 250,000 hip replacements

performed each year in the United States. A study pointed to in the piece found that no new artificial hip or knee introduced during a recent five-year period—implants that included some of the all-metal hips—were more durable than older devices, and 30% were worse. Many artificial hip implants—and many other medical devices—are approved by the FDA under an abbreviated procedure known as the 510(k) approval process, which rests on the notion that if one device has been cleared by the FDA, then similar devices need little or no testing on actual human patients. If a new medical device is “substantially equivalent” to an already

marketed design, then clinical testing is not required. Some consumer advocates have called for more regulation of these devices and contend that most medical devices recalled by the FDA in recent years because of deaths or life-threatening problems were approved under less stringent regulations that did not require human testing— meaning the devices were never tested in human patients before being implanted into hundreds of thousands of people. If you have an artificial hip but aren’t sure if you have a model that might be harmful to your health, consult your physician soon, as complications can develop down the road.

Model Poses Challenges for Patients

Though not officially recalled, as of August 31 of last year, the Pinnacle’s metal liner is no longer installed in patients.

Though all models of metal-on-metal hips pose safety concerns for consumers, the DePuy Pinnacle model is one of particular concern. Though not officially recalled, as of August 31 of last year, the Pinnacle’s metal liner is no longer installed in patients. Earlier in the year, the manufacturer announced it would discontinue its metal-on-metal components within the Pinnacle Cup system. At their essence, lawsuits over the Pinnacle Cup model charge that it sheds metallic debris into its recipient’s blood stream, due to the grinding of the metal components against each other. This causes swelling, pain, and metallosis, which can be particularly toxic. The device also suffers other failure complications that can require revision surgery to correct. The metal implant shares design qualities with the DePuy ASR device, which was the subject of a settlement of almost $3 billion due to that model’s health hazards for patients. In our practice, we have seen many patients who have been harmed by both models, as well as other brands of metal-on-metal hips. In DePuy’s case, the company’s executives knew about the potential damage of its product long before they moved to alter their products, or inform the public. As a result, many lawsuits have been filed on behalf of injured individuals harmed by defective artificial hips.

@LIVINGSAFER / LIVINGSAFER.COM / 17

Do You Know What a Concussion Looks Like? by Larry Coben

ublic awareness of the shortterm and long-term harm suffered by trauma victims and sports participants due to concussion injury has never been higher. The irony is that our awareness has grown out of the more recent admissions of professional athletes and the almost epidemic rate of mild traumatic brain injury (MTBI) that our soldiers have experienced in the wars in Iraq and Afghanistan. Clearly, the more information shared with the public and those who participate in activities fraught with the risk of concussion (MTBI), the less likely that long-term harm will befall them. To that end, here are some key facts. Concussion (also referenced in the literature as MTBI) is a disruption of function in the brain that results from a blow or jolt to the head. The severity of such an injury ranges from “mild” (which may involve only momentary and unrealized mental discontinuity—i.e., "he got his bell rung") to “severe” (which involves an extended period of unconsciousness or amnesia). Symptoms of concussion can include any of the following: headaches, dizziness, excessive fatigue, concentration problems, forgetfulness, irritability, sleep problems, balance problems, ringing in the ears and/ or vision changes. Currently, a diagnosis of "post-concussion syndrome" is made

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when three or more of these symptoms are documented. Concussion in sports is most prevalent at the high school level with the majority of concussions occurring from participation in football, followed by women’s soccer, men’s soccer and women’s basketball. Further, within comparable sports, evidence indicates that female athletes may be at a greater risk of concussions than male athletes. This variation may be caused by differences in body mass, head mass or neck strength. Most concussed athletes recover completely within seven to 10 days. The prevention of concussion in the first instances is directly related to diverse factors, which include the use of safety equipment of the highest caliber (i.e., well designed and fitted helmets) and conditioning and training to minimize exposure to impacts that tend to cause concussion. Other risk factors that predispose people to concussion and which warrant pre-injury attention include fatigue from physical exertion, dehydration and a history of prior concussions. Research has revealed that athletes with a history of concussions are more likely to have future concussions. Further, a history of concussions is associated with slower recovery of neurological function. Everyone—including the athlete, his/

her parents, coaches, team members and teachers—must be cognizant of the signs and symptoms of concussion. Here are eight components of a concussion avoidance/treatment plan: » There must be an educational program given to everyone involved including the player, family, coaches and teachers about the basics of concussion injurie. » Each athlete should have baseline neurocognitive testing before the season to assist in making a subsequent diagnosis. » An injury monitoring program with designated personnel must be appointed to watch for and identify concussive events or symptoms. » Protocol for concussions treatment must be followed when an injury is suspected. » Upon diagnosis a treatment/ rehabilitative plan must be initiated. » Communication amongst those involved in the life of the athlete to address treatment must be executed. » An effective and comprehensive assessment post-rehabilitation must be employed. » Return to play can only be recommended after a thorough neurocognitive study has been complete and a medical assessment is made that the player is not at risk before returning to play.

DON’T SWEAT the Small Stuff Tips for managing your stress by Grace Chance

all do it. We stress. It could be about money. Sometimes it’s about work. It very likely could be about your family and kids. The bottom line, regardless of the source, stress can, in fact, kill you—literally. To help you start a hearthealthy track to less stress, here are five healthy techniques that psychological research has shown to help reduce stress in the shortand long-term, directly from the American Psychological Association.

Take a break from the stressor. It may seem difficult to get away from a big work project, a crying baby or a growing credit card bill. But when you give yourself permission to step away from it, you let yourself have time to do something else, which can help you have a new perspective or practice techniques to feel less overwhelmed. It’s important to not avoid your stress (those bills have to be paid sometime), but even just 20-minutes to take care of yourself is helpful.

Exercise. The research keeps growing—exercise benefits your mind just as well as your body. We keep hearing about the longterm benefits of a regular exercise routine. But even a 20-minute walk, run, swim or dance session in the midst of a stressful time can give an immediate effect that can last for several hours.

Smile and laugh. Our brains are interconnected with our emotions and facial expressions. When people are stressed, they often hold a lot of the stress in their face. So laughs or smiles can help relieve some of that tension and improve the situation.

Get social support. Call a friend, send an email. When you share your concerns or feelings with another person, it does help relieve stress. But it’s important that the person whom you talk to is someone whom you trust and whom you feel can understand and validate you. If your family is a stressor, for example, it may not alleviate your stress if you share your works woes with one of them.

Meditate. Meditation and mindful prayer help the mind and body to relax and focus. Mindfulness can help people see new perspectives, develop self-compassion and forgiveness. When practicing a form of mindfulness, people can release emotions that may have been causing the body physical stress. Much like exercise, research has shown that even meditating briefly can reap immediate benefits.

@LIVINGSAFER / LIVINGSAFER.COM / 19

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NO MATTER™ who you are, what you look like, your sexual preferences, your beliefs, we are ALL the same, we are ALL people, NO MATTER! That means no one should ever be bullied in any way -- NO MATTER! Everyone should be treated with kindness and respect … NO MATTER! Every kid and teen has a choice in how they treat others… NO MATTER!

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LIFESTYLE

Is Coffee Good for Your Memory? by Mark Bello

ave you ever had trouble remembering where you parked the car or left your keys? Numerous studies have suggested that caffeine may be more than just an enjoyable way to begin your day; it might actually have many health benefits. Researchers are now saying a large cup o’ joe may boost the brain’s ability to store long-term memories. @LIVINGSAFER / LIVINGSAFER.COM / 21

[While results are promising], it is still unclear whether caffeine alone provides the benefits associated with coffee drinking or if coffee contains other valuable ingredients. Do you start your morning by preparing a strong cup of coffee? Chances are, you are also brewing an effective long-term memory tonic, according to researchers at Johns Hopkins University. They found that giving people caffeine after they memorized a series of pictures significantly boosted their ability to remember the subtler details, compared to people who’d been given placebo. According to the report, published in the January 2014 issue of Nature Neuroscience, the researchers recruited 160 participants who were not regular users of coffee or caffeine products. These participants were asked to look at 200 pictures of objects, such as a chair, coffee cup or rubber duck on a screen, and tell the researchers whether the object was an indoor item or outdoor item. They were not asked to memorize the images. Five minutes later, half the participants were given 200 mg of caffeine (equal to one large cup of coffee) in the form of two small pills. The other half was given two placebo pills that looked exactly the same. Neither the subjects nor the researchers knew who got the caffeine pills and who got the placebos. The next day, all participants were asked to look at another set of images and identify which pictures they had seen the day before, which pictures were new and which pictures were similar, but not identical (i.e., the same coffee cup but with a different word on it or a yellow rubber duck that is shorter or fatter). While both groups had the same success rate when it came to identifying pictures that were the same and pictures that were different, researchers found that those given caffeine significantly boosted their ability to remember the subtler details, compared to people who’d been given “dummy” pills. A key aspect was that the caffeine was administered after the memory task, rather than before it (as in some prior studies), which

ensures that other caffeine-related factors, such as attention, anxiety or energy, are not what’s driving the phenomenon. This was also the first study that showed the effects of caffeine on reducing forgetfulness over a 24-hour period. Researchers then wanted to determine if more, or less, caffeine led to an increased memory boost. The study was repeated with 100 and 300 mg of caffeine. The findings showed that 100 mg of caffeine was not effective at getting the memory boost. The results from taking 300 mg showed no significant change in memory although some participants reported uncomfortable side effects—nausea, headaches, and jitters, from the increased caffeine levels. While this study suggests real learning and memory benefits from coffee, past studies have indicated that regular coffee consumption may help prevent cognitive decline associated with Alzheimer’s disease and other types of dementia. In one promising Finnish study, researchers found that drinking three to five cups of coffee daily at midlife was associated with a 65% decreased risk of Alzheimer’s and dementia in later life. There is still much to be learned about the effects of coffee, but if these findings are true, not only can coffee add memory enhancement in the short term, it may also protect your brain as you age. It is still unclear whether caffeine alone provides the benefits associated with coffee drinking or if coffee contains other valuable ingredients. Now that you know how you can boost your memory, the next time you put the pot of coffee on, take heart in the fact that the java you are enjoying may positively impact your mental health. One day, it might even help you remember where you put the keys.

Is Caffeine the Next Disease Killer? by Jerry Trachtman it possible that caffeine actually provides health benefits? Recent research has found no relationship between coffee and tea, and heart disease. In fact, some studies have even shown that coffee and tea have a protective effect against heart disease in the elderly. However, the same cannot be said for soft drinks. Studies show that such drinks contribute to increased blood pressure and/or heart arrhythmias.

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So what’s the difference? Well, for one thing, coffee and tea contain antioxidants and other nutrients; soft drinks offer no nutritional value whatsoever. In fact, the excessive amounts of sugar or artificial sweeteners in soft drinks—in addition to caffeine—make them quite unhealthy.

33% Hope for Alzheimer’s and Dementia? The research proves it. According to one study at the University of Illinois, mice were briefly deprived of oxygen, causing them to lose the ability to form memories. Half of the mice received a dose of caffeine equivalent to several cups of coffee. After they were reoxygenated, the caffeinated mice regained their ability to form new memories 33% faster than the other mice. Examination of the brain tissue later showed that the caffeine interfered with the harmful action of a substance in the brain that is associated with dementia. In a study of humans, researchers at the University of South Florida and the University of Miami tested the blood levels of caffeine in older adults with mild cognitive impairment and then re-

evaluated them two to four years later. Participants with little or no caffeine circulating in their bloodstream were far more likely to have progressed to Alzheimer’s disease than those whose blood indicated a quantity of caffeine equal to about three cups of coffee.

coffee drinking—three or four 5 oz. cups of coffee a day—with more specific advantages, such as a reduction in the risk of developing type 2 diabetes, Parkinson’s disease, basal cell carcinoma (the most common skin cancer), prostate cancer, oral cancer and breast cancer recurrence.

After they were reoxygenated, the caffeinated mice regained their ability to form new memories 33% faster than the other mice. However, it is unclear whether caffeine alone provides the benefits associated with coffee drinking or if coffee contains other beneficial substances. In another USF study, mice genetically bred to develop Alzheimer’s were given caffeine alone and did not do as well on memory tests as other mice provided with actual coffee.

Caffeine + Coffee = Health Benefits? For most types of cancer, coffee appears to either decrease the risk of cancer or have no effect on cancer risk at all. Even in those countries with a high intake of caffeine from coffee, research does not support a link between coffee or caffeine and cancer risk. Other studies have linked moderate

However, research also appears to confirm some caffeine risks. For example, high consumption of unfiltered coffee is associated with mild elevations in cholesterol levels. And one study found that two or more cups of coffee a day can increase the risk of heart disease in people with a specific—and fairly common—genetic mutation that slows the breakdown of caffeine in the body. So, how quickly coffee is metabolized in the body may affect the health risk. The bottom line appears to be that coffee and tea—in moderation—may actually provide some health benefits. But if you have high blood pressure, a rapid heart rate or other health issues, you should talk to your doctor about how much caffeine is safe for you.

@LIVINGSAFER / LIVINGSAFER.COM / 23

start your team at marchforbabies.org

ÂŠ 2012 March of Dimes Foundation

DON’T BECOME A STAT:

PR TECT

YOUR INFORMATION by Tom Atmore

the month of January alone, data vulnerabilities were exposed at the University of California-Davis, Snapchat, Coca-Cola, Skype and the Veterans Affairs Department. And those were just the larger breaches. In 2013, according to Javelin Strategy and Research, there were 13.1 million victims of what it called “identity fraud”—the unauthorized use of personal information for financial gain. Much of these crimes are relatively small: for example, a $3 unauthorized charge on a credit card, which might indicate a test by criminals to see if they can get away with a bigger purchase or if the credit card is valid. Nonetheless, the problem is real and getting worse.

At the same time, more and more Americans are shopping online. According to one survey last year, more than 65% of consumers said they intended to shop online over the 2013 holiday season. These numbers are only expected to grow. The reasons are obvious: convenience, price, selection. So with attempts to steal your personal information rising along with the motives to shop online, how can you best protect yourself? A number of organizations offer tips and tricks for safe online shopping. Some of the best tips come from the American Bar Association Business Law Section:

Trust your instincts. If the website or something about the seller or process doesn’t feel right to you, don’t make the purchase and don’t hand over personal or payment information.

Always use a credit card, not a debit card or a card that is tied to a bank account. The credit card laws, rules and regulations provide protections against fraudulent activity. Debit card rules don’t necessarily offer the same level of protection. And if the card is tied to your bank account, all your funds could be gone before you know what happened and then you would have to wait for the bank to investigate and reverse the charges. Meanwhile, the mortgage payment gets rejected and you have no access to cash. Use a credit card. Period.

“DATA BREACHES ARE A FACT OF LIFE IN THE UNITED STATES.” - NATIONAL RETAIL FEDERATION

Pay close attention to the type of information the seller is asking you to provide, according to the National Cyber Security Alliance. Does it seem like more than is necessary? Also, check the website’s privacy policy. See what information will be kept by the seller and how it will be used, including whether the seller reserves the right to sell your information to others.

Never respond to an email that asks for personal or financial information or click on a hyperlink in an email that directs you to a site because it claims to need such information. As the Better Business Bureau notes, legitimate businesses don’t send emails asking for follow up financial information. Neither do banks. No matter how legitimate the email may appear, if you think it is a legitimate request, contact the sender some other way. Don’t use any of the information in the email. Instead, you can type in the retailer’s web address on your own or, better yet, locate a phone number for the retailer and call them to verify that they need the information. Unfortunately, in today’s world, we need to be wary. But, by following just a few steps, we can greatly increase the chances that our information will stay ours. @LIVINGSAFER / LIVINGSAFER.COM / 25

Social Drinker or Something More? by Joel Feldman

hen someone we care about drinks too much alcohol, we worry and maybe even wonder whether there is more to their drinking than just being “social.” So, how can you tell? According to the American Psychiatric Associations’ Diagnostic and Statistical Manual, problems with drinking are classified as either “substance dependence” or “substance abuse.” These diagnoses are distinguished by the presence or absence of tolerance and withdrawal. Absent tolerance and withdrawal, the lesser diagnosis of alcohol abuse is characterized by alcohol use to the extent that it creates a number of problems for the drinker, including interfering with the ability to perform obligations at home and work, exposure to dangerous circumstances, such as driving while intoxicated, legal issues, and persistent

social or interpersonal problems. When these problems are also accompanied by tolerance and withdrawal, the diagnosis is alcohol dependence. Tolerance is the need for increasing amounts of alcohol to achieve the desired effect, and withdrawal is characterized by the development of cognitive and physiological symptoms following a period of no alcohol consumption. Recently, there has been a movement to recognize another group of people who do not meet the criteria for either dependence or abuse, but nevertheless experience difficulties in their lives due to their drinking. The term “almost alcoholic” was coined by Robert Doyle, M.D., and Joseph Nowinski, Ph.D., after seeing a number of patients come through their offices who did not offer drinking as a possible explanation for their difficulties but, after

inquiry, alcohol use was determined to be a major contributing factor. The “almost alcoholic” would answer affirmatively to many of the following questions: » » » » » »

Drinks to relieve stress Often drinking alone Looks forward to drinking Drinks to relieve boredom Drives after drinking Drinks to maintain “buzz”

» Drinks to overcome shyness Regardless of the diagnosis or label applied, normally it is friends, family and/or coworkers who notice and can be helpful in getting help for the drinker. It has been said that alcoholism—or problem drinking—is a family disease as it also affects those who live with the drinker. If you suspect someone you care about is having problems because of drinking, there are a number of resources available.

Resources If you suspect someone you care about is having problems because of drinking, there are a number of resources available. Consult with your personal healthcare provider or contact the National Drug and Alcohol Treatment Referral Routing Service available at 800-662-HELP to learn about resources in your area. For more information about alcohol use, visit the Centers for Disease Control and Prevention (CDC) at www.cdc.gov/alcohol/faqs.htm or Al-Anon, a group that provides support for those who are affected by someone’s problem drinking, at www.al-anon.alateen.org. 26 / LIVING SAFER / VOL 6 ED 1

Is Cord Blood Banking Right for You? Points to Consider by Ed Graham

xpectant parents who, of course, long to protect their future child’s safety are now being bombarded by promotional literature that recommends private cord blood banking as a means of providing pre-emptive treatment options for the expected child’s potential future diseases and disorders. The subject of cord blood banking is shrouded in mystery, complicated by one’s desire to do everything reasonable to protect one’s offspring, one’s limited knowledge about relatively new developments in medicine and the practical reality that most parents’ financial resources have limits. What is a responsible and loving (future) parent to do? The American Academy of Pediatrics (AAP) recommends against private cord blood banking in most circumstances. The primary exception is where an older sibling is already known to need a stem cell transplant. In contrast, public cord blood banking is strongly encouraged for all. If not privately banked or donated for public benefit, potentially life-saving cord blood is just discarded as medical waste. To clear up potential confusion about cord blood banking, we offer 12 points to consider to make the right decision for you and your family:

Stem cells currently provide many important benefits in modern healthcare. Stem cells are immature,

non-differentiated cells that can transform themselves (or be transformed) into virtually any type of cell needed in the human body.

Stem cells can treat many serious diseases and disorders. They can repair damaged tissue, treat dozens of life-threatening diseases and disorders (such as cancer, blood disorders, genetic disorders and immune system disorders), rebuild one’s immune system after chemotherapy and serve as an alternative to a bone marrow transplant.

Research suggests stem cells may in the future provide treatment for additional health challenges.

Research is already underway regarding their use in treatment of conditions like cerebral palsy and paralysis. There is wide speculation that stem cells offer promise for future treatment of degenerative conditions such as Alzheimer’s and Parkinson’s.

Blood from the umbilical cord and placenta (generally referred to as “cord blood”) is an extremely rich source of stem cells. Stem cells from this source are especially

well-suited for treating blood disorders. They are believed to have a useful shelf life of at least 10 years and probably at least twice that, though the research is ongoing. Other sources of stem cells include laboratory embryos and adult tissue.

There are two types of cord blood banks: private and public. Private cord blood banks provide collection and

storage of cord blood for stem cell transplantation solely for the benefit of the donor or members of the donor’s family. They are operated for profit, charging fees for initial processing and ongoing @LIVINGSAFER / LIVINGSAFER.COM / 27

storage of cord blood. Public cord blood banks exist to collect, store and provide free donation of cord blood to suitable third parties based on matching characteristics, and are not designed for profit.

25% Full siblings have only a 25% chance of having stem cells match sufficiently for transplant.

Private cord blood banking can be quite expensive. Typical fees

at present are in the neighborhood of $2,000 for initial processing, in addition to the health care provider’s charges for collection of the blood. Private blood banks currently charge for storage around $125 per year per unit.

It is highly unlikely that customers of private blood banks will actually use the cord blood they pay to have collected and stored.

Advertisements by private blood banks pitch frequent beneficial use of privately banked cord blood by their customers. However, research by professional medical organizations, such as AAP, places the usage rate as low as 1 in 20,000, unless there is an existing known need for a sibling to receive a stem cell transplant. In that case, there is a 25% chance the sibling can benefit from privately banked cord blood.

Even when cord blood has 7 been banked by a baby who later needs a stem cell transplant, the child’s own cord blood may not provide suitable transplant material. That is the case, for example, with respect to almost any genetic disorder, as well as 28 / LIVING SAFER / VOL 6 ED 1

leukemia. In such cases, cord blood from a suitably matched healthy sibling or unrelated third party will be beneficial. Also, the amount of stem cells harvested from a single donor’s cord blood is usually insufficient to treat adult conditions. Thus, the benefit of using stem cells from one’s own cord blood is usually confined to limited needs which arise when one’s body is small, in one’s childhood and early adolescence.

Even when cord blood has been 8 banked by a baby whose sibling or parent needs a stem cell transplant, the cord blood may not be suitable. Full siblings have only a 25% chance of having stem cells match sufficiently for transplant. The odds of a good match for the parent are much lower.

There are many alternatives to using one’s own (or one’s family member’s) privately banked cord blood for stem cell transplantation.

Public cord blood banks have an impressive record of providing suitably matched stem cells in almost all cases. The public pool of banked cord blood is surprisingly good for most ethnic backgrounds, and is especially robust for those with a Northern European heritage. The public pool of banked blood is admittedly less extensive for those with unusual blood characteristics, such as offspring of two different minorities or ethnic groups. Even then, however, only 11% of pediatricians have suggested that private cord blood banking should be considered. In addition to stem cell transplants, other treatment modalities exist for most diseases.

If one who has donated cord blood to a public bank later needs a stem cell transplant, there is a good chance the donated cord blood will still be available for the donor’s own use. There is of course no

guarantee the donated cord blood will still be available. Nor is self-transplant always medically suitable. However, if one’s own cord blood donation has already been used by another, it is highly probable that an available third-party donation will be just as

beneficial. Moreover, if the problem to be treated is leukemia or a genetic condition, third party stem cells would be effective transplant material, while one’s own stem cells would not.

Consumers beware. If your obstetrician recommends private cord blood banking, inquire about whether there is a financial incentive for that advice. Some

obstetricians may have ownership, consulting or referral arrangements with private, for profit cord blood banks that provide them with extra income for referring paying customers. Not very many obstetricians would do that, but an intelligent healthcare consumer should consider whether there is a profit incentive for any such advice.

Unless there is an existing need for a stem cell transplant in an older sibling, donation to a public cord blood bank is almost always a far more logical choice than paying to privately bank a baby’s cord blood.

With a sibling in need, there is a 25% chance that stem cells from that cord blood will provide a suitable match. Otherwise, it is highly unlikely (1 in 20,000) that the privately banked cord blood will benefit anyone. If each parent is from a different minority or ethnic group, further research is recommended regarding the current availability of suitable matches for their children’s potential future stem cell transplantation needs, and a small number of pediatricians would then recommend that such parents consider privately banking their child’s cord blood. Public cord blood banking provides tremendous healthcare benefits for the public generally, and potentially for the donor’s own family as well. Private cord blood banking rarely makes financial sense.

Resources For more information about the location of private and public cord blood banking sites, visit savethecordfoundation.org and parentsguidecordblood.org. The latter provides helpful information for how to make mail-in donations of cord blood.

Critical Steps to take After a Car Wreck by Micah D. Carter

all happens so quickly. You are on your way to work, running behind and in a hurry. Your calendar is overbooked and you feel like you don’t even have time to breath. Then it happens, out of the blue. Someone rams your car from the back, or runs a red light and T-bones you, and now you have a problem. Nobody has time for a car wreck, but they happen daily. According to the U.S. Census Bureau, more than 10 million car wrecks occur every year in the United States. So, it’s more about when, not if, a car wreck occurs. Here are five very important

steps that all drivers need to know:

Get Information Wrecks vary from non-injury to very serious injuries, or death. Regardless of the impact or injuries, always have the information you need. Make sure you get the other driver’s information. Write down their driver’s license number, insurance company, insurance agent, policy number, and phone number of the insurance company. Take a picture of their driver’s license and insurance card with your phone if possible. Even if you don’t think you need it, it’s always better to have the information and not need it than need it and not have it.

Injury Evaluation Injuries from car wrecks can vary greatly, from minor soreness to broken bones, or worse. Regardless of the injury, make sure you get an evaluation by a specialist in car wreck injuries. Obviously, if you have serious injuries such as broken bones or head injuries, the closest emergency room comes first. If your injuries are less serious, or after you have been “cleared” at the ER, start your healing with a chiropractor or physician who specializes in treating injuries from car wrecks.

Should you choose to see a chiropractor, he/ she can refer you to other medical specialists to assist in your healing, such as pain management doctors, neurologists, orthopedic specialists, neurosurgeons and more.

Start the Healing Process Most injuries involved in car wrecks affect the soft tissues, such as muscles, ligaments, and tendons. Begin the healing process yourself at home. The first step is to reduce the inflammation. Icing reduces excess inflammation. Make sure you ice your injured area(s) for twenty minutes each hour that you can. Do not ice for more than 20 minutes an hour and stay away from heat. Heat increases the inflammation. Heat may feel good when applied, but creates much more pain and inflammation later.

Write it Down We lead busy lives, and car wrecks make things worse. Keep a journal of everything. Write down the doctors you see and on what dates you see them. Keep track of the work you miss because of your injuries, visiting the body shop, and talking on the phone with the insurance company and your attorney. Journal how you feel each day. Describe the impact these injuries bear on your life. You may not need it, but it’s always best to keep track, just in case. It’s very difficult to remember the details months later.

Protect Yourself Managing the details involved after a car wreck can be taxing. Life is already busy, and now even more so. Insurance adjusters receive extensive training on how to reduce the cost of a claim and settle it as quickly as possible. Most people have no training in how to handle these details and can actually find themselves in a tough place trying to get their bills paid. Do yourself a favor and make an appointment with an attorney who specializes in car wreck cases. Most attorneys will offer you a free consultation to discuss your case with you. They know how to evaluate your case and inform you whether or not you need representation. You may or may not need their services, but why not get a free opinion from an expert? Then you possess the information you need to make an educated decision on what step to take next. None of us want to deal with the pain, suffering, and loss of time that arises after a car wreck; however, preparation for the unforeseen saves you time, money and more suffering. Like the Boy Scouts say, “Be Prepared.” @LIVINGSAFER / LIVINGSAFER.COM / 29

by Jim Edward

GET BACK ON YOUR HORSE

hether you are looking to start, restart or reinvent your workout routine, the hardest part is usually just getting started. For those who haven’t worked out for a while or others who just don’t know what they should be looking for, the idea of jumping into a new workout routine can seem overwhelming. To help you get back into a comfort zone, here are some tips from the Mayo Clinic:

Starting — or restarting — an exercise regiment

Assess your fitness level You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording: » Your pulse rate before and after you walk one mile (1.6 kilometers) » How long it takes to walk one mile (1.6 kilometers) » How many pushups you can do at a time » How far you can reach forward while seated on the floor with your legs in front of you » Your waist circumference as measured around your bare abdomen just above your hipbone » Your body mass index (BMI)

Design your fitness program It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind: » Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress. » Create a balanced routine. Most adults should aim for at least 150 minutes of moderateintensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week. » Go at your own pace. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance. » Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike. » Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training. » Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover. » Put it on paper. A written plan may encourage you to stay on track.

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Assemble your equipment You’ll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. If you’re planning to invest in exercise equipment, choose something that’s practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

Break things up if you have to. You don’t have to do all your exercise at one time.

Get started Now you’re ready for action. As you begin your fitness program, keep these tips in mind: » Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week. » Break things up if you have to. You don’t have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session. » Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. » Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. » Be flexible. If you’re not feeling good, give yourself permission to take a day or two off.

Monitor your progress Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals. If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too. Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

If you lose motivation, set new goals or try a new activity.

@LIVINGSAFER / LIVINGSAFER.COM / 31

COVER 101 87 75 52

85 70 60 30

constant headache extreme dizziness

extreme sweat irritated skin

rapid heartbeat short breaths muscle cramps high body temp

“Chris Stewart was looking forward to starting on the Douglass High School Trojans football team this year. Instead of basking in the roar of the crowd, the 17-year-old honor student had 500 people attend his funeral yesterday. The 6-foot 1-inch, 291-pound lineman, died of heat stroke last week after a football practice in temperatures of 95 degrees. His death, like all heat deaths during football practices, was preventable.” —Michael Smith in “MedPage Today,” 2005

IN STUDENT ATHLETES by Stephanie Andre

the upcoming weeks and months, youth athletes will descend upon open fields and ballparks across the U.S. to take part in outdoor sporting

activities that range from the mild to extreme. Regardless of age, talent or experience, they all share the same risk for heat-related illnesses, which can vary from simple cramps and discomfort to heat stroke and even death. While football seems to be the sport that garners the most attention, and with good reason—heat-related illnesses are 10 times more frequent in high school football players than in any other sport—the warning signs remain the same for all: take the proper precautions or face potentially fatal consequences. @LIVINGSAFER / LIVINGSAFER.COM / 33

In fact, U.S. high school athletes suffer an estimated 9,237 time-loss heat illnesses every year that are serious enough to keep them out of sports for one or more days, according to a report from the Centers for Disease Control and Prevention (CDC). And even worse, a total of 40 high school football players have died from heat stroke since 1995, with five of those deaths occurring in 2011, and dozens more are hospitalized each year with heatrelated illness, according to an annual report released in February 2012 by the National Center for Catastrophic Sport Injury Research (NCCSIR). “There is no excuse for any number of heat stroke deaths since they are all preventable with the proper precautions,” the report states. These results are consistent with previous studies reporting that football players accounted for 5.3% of all nonfatal heatrelated visits to emergency departments and that 88% of football heat illnesses occurred in August. What’s more, only 42% of the U.S.’ estimated 18,753 public and private high

10x

schools have a certified trainer. Start counting all the youth and middle school programs that have never seen a trainer— and never had a trainer watching over them. The majority of our young athletes lack expert supervision and are at risk.

Heat Stroke 101 Heat stroke is not to be taken lightly. If your body temperature reaches 104 F (40 C) or higher, you are considered to have the ailment. High humidity, certain health problems and some medications increase your risk of heat stroke. The risk increases even further for young children or older adults. “You have to diagnose it quickly and treat it quickly or a cascade of bad events starts to happen,” says William Roberts, M.D., of the University of Minnesota Medical School Department of Family Practice and a former president of the American College of Sports Medicine. Heat stroke is the progression of two worsening heat-related conditions, according to the Mayo Clinic. When your body overheats, you first may develop heat cramps. If you don’t cool down,

you may progress to symptoms of heat exhaustion, such as heavy sweating, nausea, lightheadedness and feeling faint. Heat stroke occurs if your body temperature continues to rise. At this point, emergency treatment is needed. If left untreated, heat illness can progress to exertional heat stroke, and result in permanent illness or death; thus when an athlete shows signs of heat illness, secondary prevention is crucial to prevent progression. Any person exhibiting nausea, vomiting, headache, dizziness, or mental status change should be immediately evaluated for potential heat exhaustion or heat stroke by a healthcare professional. In mild cases of heat illness (e.g. dehydration or heat cramps), simple interventions that include removal from activity and rehydration can be sufficient. More advanced conditions, such as heat exhaustion or heat stroke, require aggressive interventions —cold water immersion and chilled intravenous fluids, to lower core body temperature as rapidly as possible.

Heat-related illnesses are 10 times more frequent in high school football players than in any other sport.

TYPES OF HEAT ILLNESS Heat Cramps Heat cramps are severe cramping of the skeletal muscles, particularly those most heavily used during exercise. Heat cramps are treated by moving the individual to a cooler location and administering fluids or a saline solution.

Heat Exhaustion Heat exhaustion, accompanied by such symptoms as fatigue, dizziness, and vomiting, is caused by the body’s cardiovascular system not meeting the body’s needs; heat exhaustion typically occurs when your blood volume decreases, by either excessive fluid loss or mineral loss from sweating.

Heat Stroke The most dangerous type of heat illness, heat stroke is characterized by a rise in internal body temperature, cessation of sweating, hot and dry skin, rapid pulse and respiration, high blood pressure, confusion and unconsciousness. 34 / LIVING SAFER / VOL 6 ED 1

Caffeine-based energy drinks dehydrate the body and raise heart rates

Ice water immersion is the most efficient treatment for exercise-induced hyperthermia.

The popularity of video games contributes to a lack of stamina as kids and teens are not as accustomed to summer heat as they used to be.

Prevention is Possible

Does Size Equate to Sickness?

Heat-related illnesses are preventable. We cannot change the fact that the preseason occurs during the hottest and most humid time of the year—and when participants are the least physically fit. What’s more, children are particularly at risk because they acclimate more slowly, have less of a thirst-need response and sweat less than adults. However, the National Athletic Trainers Association (NATA) and the American College of Sports Medicine have issued guidelines for training and sports activities:

But let’s take a step back: why are the numbers rising? The timing of the football season has always been the same. So what’s changed? Well, for one thing, childhood obesity is at an all-time high. In fact, the CDC reports that childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. So, given these numbers, it’s not surprising to note the findings from a recent Miami University of Ohio study on high school and college football players:

» 10-14 days of acclimatization at the beginning of the preseason with graded exercise. » A “buddy system” so that athletes can monitor each other for signs of heatrelated illness. » A gradual increase in the equipment worn, building up to full uniforms. Practicing in light colored, loose-fitting clothing with only helmets and shoulder pads does not significantly increase heat gain. » The identification of unfit players who are then conditioned more slowly. » Fluid intake of 8-10 ounces every 10-20 minutes—even if individuals are not thirsty—because once a person is behind in fluids, it is impossible to catch up with oral intake alone. » Prohibiting players from exercising with a fever, viral illness, respiratory infection, diarrhea or vomiting.

The average body fat percentage for linemen was 24.8%, compared to 15.3% for athletic positions and 12.1% for skilled positions. In fact, nearly two-thirds (64.7%) of football players who suffered a time-loss heat illness were either overweight (37.1%) or obese (27.6%). Obesity has been shown to be a risk factor for heat illness because fat decreases heat loss.

The Roles of Coach & Parent So what’s the adult responsibility in all of this? Aren’t the adults in our children’s lives supposed to be looking out and protecting them? While coaches and athletic administrators monitor ambient temperature and relative humidity (e.g. the heat index), they need to be prepared to modify practices as appropriate, according to Susan Yeargin, Ph.D., ATC, assistant professor, Physical Education and Athletic Training Department, University of South Carolina. “While the [NATA] report mentions that coaches should keep their athletes hydrated, which is terrific advice, coaches need to remember that hydration is not the only answer,” she says. “They need @LIVINGSAFER / LIVINGSAFER.COM / 35

to take many other measures pertaining to practice itself to keep their players safe from heat illnesses.” Additionally, she advises parents “to educate themselves on the NATA guidelines and start to demand coaches follow them.” But parents should also voice concerns directly to coaches in the event they see that coaches are not following sound safety measure to keep their kids safe while exercising in warm to

hot weather. Fred Mueller, director of the NCCSIR at the University of North Carolina—Chapel Hill, agrees. “Be aware of what the coach’s plans are during the heat…like the water breaks, working slowly, not working in the hot parts of the day, giving them a lot of breaks in the shade, letting them take their helmets off,” he says. One item Yeargin noted was the fact that

juniors and seniors experienced more heat illnesses and therefore might be more at risk. “I believe this might a high school player’s desire to make coaches happy and to compete at an ‘adult’ level,” she said. “Adults are individuals who seem to have the ability to push themselves beyond when their body is asking them to stop. This is when heat illness occur. Parents should be aware that juniors and seniors have this ability too.”

proper sleeping habits decrease your risk as well.

Keys to Safe Summer Activities

Begin outdoor activities only after you’re properly hydrated. Drink water or sports drinks throughout physical activity in the heat.

Watching for certain factors is vital

A darker urine color is a quick indicator of dehydration. Urine should look more like lemonade than apple juice. Exercise during cooler portions of the day (early morning or late evening), if possible.

TO GUARD AGAINST HEAT ILLNESSES, THE NATIONAL ATHLETIC TRAINERS ASSOCIATION (NATA) RECOMMENDS FOLLOWING THESE EASY STEPS: Gradually increase activity in terms of intensity and duration in the heat. This prepares your body for more intense, longer duration exercise in warm conditions, and helps prevent injury and heat illness. Intersperse periods of rest during activity and assure adequate rest between exercise bouts. Rest breaks are an important defense against heat illness, and

Medications, such as Ritalin, disturb thermo-regulation. 36 / LIVING SAFER / VOL 6 ED 1

Do not participate in intense exercise if you show signs of an existing illness (i.e. fever, diarrhea, extreme fatigue, etc.). These can decrease your body’s tolerance for heat and increase your risk of a heat illness. Back off on exercise intensity or duration if not feeling well (i.e. walk instead of run, cut the session short, etc.) Athletic events should employ an athletic trainer for coverage to assure proper medical supervision, recognition and treatment of possible injuries and heat illness.

Artificial turf fields contribute to heat stroke as they are often 10 to 15 degrees hotter than air temperature.

Per the National Athletic Trainers Association, athletes may not participate in more than one practice per day during the first five days of August.

Student-Athletes Take Note: 10 Ways to Prevent Heat Stroke Follow these rules to keep your student-athlete safe from heat stroke, courtesy of momsteam.com: by David Janda, M.D.

Acclimatize to heat gradually. Practices for the first week to 10 days should be shorter and less intense, as should practices on abnormally hot or humid days. In addition athletes should be encouraged to initiate their own conditioning program several months prior to the beginning of the season. During the hottest weather practice sessions should be scheduled in cooler parts of the day.

Account for heat and humidity. Both the temperature and relative humidity should be taken into account in determining the length of practice sessions. It has been suggested that if the sum of the temperature and relative humidity are greater than or equal to 160, special precautions must be taken. If the sum is greater than 180, practice and or games should be cancelled.

Provide for frequent breaks. Adjust the activity level and provide frequent rest periods during hot weather (at least 15 minutes per hour of practice). Athletes should rest in shaded areas; helmets should be removed, and jerseys should be loosened or removed.

Rehydrate. Cold water or sports drinks should be available in unlimited quantities to players. Scheduled water breaks should be strictly enforced.

No salt tablets. Salt should be replaced through salting of food, not salt tablets.

Weigh athletes before and after practice. Athletes should be weighed before and after each practice to monitor

water loss. Weight loss greater than 3% indicates a substantial risk and 5% a significant danger to the student athlete.

No heavy or wet clothing. During practice athletes should wear cooling clothing, such as shorts and fish net jerseys. Sweat saturated t-shirts should be changed often because they retain heat. Helmets should only be used sparingly in hot weather.

Parent monitoring. Parents should monitor all practices and games, with the responsibility shared on a rotating basis among all parents of student athletes. If a parent observes an unsafe situation developing, he or she should immediately bring it to the attention of the coach.

Identify athletes at greater risk. Some athletes are more susceptible to heat illness than others. Identify and observe closely those at greatest risk of heat illness, including those who are poorly conditioned, overweight, have an acute illness, or have cystic fibrosis, diabetes, or mental retardation. Student athletes with a previous history of heat illness should be watched closely during practices and hot weather.

The majority of heat-related illnesses occur in August.

BY THE NUMBERS High school athletes suffer an estimated 9,237 time-loss heat illnesses every year that are serious enough to keep them out of sports for one or more days. A total of 40 high school football players have died from heat stroke since 1995, with five of those deaths occurring in 2011, and dozens more are hospitalized each year with heat-related illness, Football players accounted for 5.3% of all nonfatal heat-related visits to emergency departments and that 88% of football heat illnesses occurred in August. Only 42% of the estimated 18,753 public and private high schools in the United States have a certified trainer.

Learn the warning signs. It is imperative that all coaches, parents, and players are on the lookout for signs of dehydration or heat illness, such as fatigue, lethargy, inattention, stupor, and/or awkwardness. An athlete exhibiting any of these signs should be immediately removed from participation, cooled down and placed in a shaded environment. @LIVINGSAFER / LIVINGSAFER.COM / 37

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For more information or to donate, visit lawyersagainsthunger.com.

NUTRITION

THE COTTON BALL FAD DIET AND DIETARY SUPPLEMENTS CAUSE SERIOUS HARM by Wayne Parsons

2011 study concluded that over a half-million youths in the 9- to 16-year-old range have eating disorders. Fad diets, diet supplements and the mental issues associated with eating disorders cause serious illness and death in the United States, says the study, “Prevalence and Correlates of Eating Disorders,” by Swanson, Crow, et al. A recent New York Times article, “Spike in Harm to Liver Is Tied to Dietary Aids,” by Anahad O’Connor reported that “[d]ietary supplements account for nearly 20 percent of drug-related liver injuries that turn up in hospitals, up from 7 percent a decade ago, according to an analysis by a national network of liver specialists.” The researchers

feel that the numbers are actually higher than 20% because of underreporting. Eating disorders often start with children and teens emulating role models they see in advertising, movies, television and sports. They become obsessed with appearance and look for help to be thin and in shape. Websites, such as Brandi Koskie’s “Diets in Review,” independently review fad diets and describe the health risks associated with things such as the cotton ball diet, the air diet, the tapeworm diet and a neverending array of new fad diets. Fashion models used the cotton ball diet for years. They swallowed five cotton balls soaked in orange juice. The cotton balls create the sensation of being full, thus

Dietary supplements account for nearly

20% of drug-related liver injuries that turn up in hospitals.

THE DOSE COULD BE DANGEROUS AND PUSH THE USER’S CARDIOVASCULAR SYSTEM, KIDNEYS AND LIVER TO DANGEROUS LEVELS. suppressing appetite. Unfortunately, most cotton balls are made of synthetic materials soaked in chemicals. Eating such materials can lead to objects being trapped in the intestinal track. Such an obstruction is called a bezoar, which remains in the colon as a partial or complete obstruction that may become life threatening. Bottom line: any diet that involves eating non-food items creates significant health risks. Diet supplements, often advertised as herbal or natural and sold at health food stores, sometimes contain high doses of dangerous compounds that artificially stimulate a person’s system and can cause injury or death. Diet supplements are not regulated by the FDA because they are not classified as “drugs.” For instance, some diet supplements are composed of chemical compounds that mimic the endogenous neurotransmitters of the sympathetic nervous system. Such compounds are in a class known as “sympathomimetics.” They are in the same class of substances as ephedrine and amphetamines. Physicians have prescribed sympathomimetics to increase blood pressure and to constrict blood vessels, but they are also widely used to boost athletic performance and to lose weight. Used for more than 100 years to treat cold symptoms, compounds such as cocaine, epinephrine and ephedrine were often found too dangerous and their use was curtailed. A modified ephedrine molecule resulted in a compound called DMAA, originally named Fouramine. In 2005, Patrick Arnold, a chemist convicted for his role in the BALCO baseball steroid scandal, reintroduced MHA/DMAA as an over-the-counter dietary supplement with amphetamine-like qualities. It was marketed as an alternative to ephedrine. Dietary supplements containing ephedra—the natural form of ephedrine—were ordered off the market by the FDA in 2004 because the blood pressure and heart rate effects were associated with a number of serious adverse events to users, including heart attack, stroke and death. The labels on diet supplements are often vague about exactly what is in the substance, using terms like “a proprietary blend” and then listing a number of substances that appear to be herbal. The problem is the quantity of each compound is not listed so a user will not know how much they are getting. The dose could be dangerous and push the user’s cardiovascular system, kidneys and liver to dangerous levels. 40 / LIVING SAFER / VOL 6 ED 1

Since diet supplements are not regulated by the FDA, no one tests the pills or powder to make sure they are not harmful. For those who are against government regulation, diet supplements are an area where the FDA needs more power. Check out independent websites that monitor fad diets and diet supplements and report on adverse effects. The Academy of Nutrition and Dietetics’ website “Eat Right” is a good resource on fad diets and healthy diets. All in all, if you want to lose weight, do it the right way. Talk to your doctor. Do your research. Balancing your food intake and exercise is the best—and safest—way to go.

Resources

Food and Drug Administration (FDA) http://fda.gov/Food/Dietarysupplements/default.htm

National Institutes of Health (NIH) http://nih.gov

Nutrition.gov http://nutrition.gov

National Center for Complementary & Alternative Medicine: http://nccam.nih.gov/health/supplements/wiseuse.htm

Losing Sleep Over Food? by Jon Lewis We all enjoy sleeping well. There is nothing better than having a full night’s rest. So, if you want to get your beauty sleep, you need to keep certain foods locked away before bedtime. What kinds of foods? Fats, fibers and proteins can keep you up at night. Why? They are much slower to digest, especially if you are lying down. It also depends when you eat these foods, how fast you eat them and how much you eat. You don’t want to eat a large meal right before bed. Typically, you need to give your body an hour or two to digest any food intake. If your body is digesting food, it isn’t focusing on sleep, and you feel uncomfortable. Additionally, eating fast affects your digestion as well and can keep your stomach rumbling, and a rumbling stomach is not good for sleep. If you drink a lot of water or liquids within 90 minutes before bed, you may have to void the liquids during sleep, and that will wake you up. Give yourself plenty of time to get rid of the

Foods to Avoid Before Bed:

Soda

Good Foods to Eat Before Bed:

Honey

liquids before you go to bed, or you can count on waking up for a bathroom run in the middle of the night. It may go without saying, but avoid alcohol, sugars and caffeine. Alcohol interferes with sleep and creates a shallow sleep. It can cause dehydration, which will make you thirsty in the middle of the night. Sugars create natural highs and make it difficult to go to bed, and caffeine is a natural stimulant that will keep you awake.

Alcohol

Red Meat

Ice Cream

Fried Foods

Candy

Caffeine

Sugary Cereals

Celery

Pastas

Pizza

Typically, you need to give your body an hour or two to digest any food intake. Turkey

Bananas

Greek Yogurt

Cherry Juice

So, what should you eat? You want to eat foods rich in tryptophan and potassium along with those types of foods that might produce serotonin. Such foods include cottage cheese, turkey, Greek yogurt, honey, bananas and cherry juice. Remember, however, even if you eat these types of foods before bed, limit the quantities and give them time to digest. @LIVINGSAFER / LIVINGSAFER.COM / 41

IS KALE THE NEW

‘SUPERFOOD?’ By Craig Kelley

today’s health-conscious society, we are constantly looking for natural ways to be healthier. Eating healthy is actually quite simple by choosing a variety of fresh, natural foods and enjoying them in moderation. One of the most nutritious natural foods we can eat is kale. Kale has a pungent, peppery flavor and may be found in different colors. Tuscan kale is dark bluish green and tastes delicately sweet. Ornamental kale may be either green, white or purple and has a mild flavor. Different varieties of kale include dinosaur kale, curly kale and Red Russian kale. Kale is not only tasty and natural, it is a great way to detoxify and cleanse your body as it is full of antioxidants and anti-inflammatory benefits.

27% 42 / LIVING SAFER / VOL 6 ED 1

Does a Body Good—Inside and Out Kale is part of the broccoli family. It is heart-healthy, and a halfcup of kale juice per day can increase helpful HDL cholesterol by 27% and lower artery-clogging LDL in just 12 weeks. Kale is an excellent source of vitamin C, calcium and vitamin A. Vitamin C is great for your skin, making kale both a health and beauty food. The antioxidants in kale prevent loss of skin elasticity triggered by excessive ultraviolet radiation. In fact, a single serving of kale provides 192% of the recommended daily amount of vitamin A, which can act as a preventative against lung diseases, such as asthma, thrombosis and COPD. It also has an abundance of phytochemicals, which are

....a half-cup of kale juice per day can increase helpful HDL cholesterol by 27% and lower artery-clogging LDL in just 12 weeks.

Kale can be eaten raw or cooked, however, cooking causes kale to lose a significant portion of vitamin C. cellular level. It can strengthen your immune system while preventing cardiovascular disease, Alzheimerâ&#x20AC;&#x2122;s disease, diabetes and rheumatoid arthritis.

Buying Kale

believed to help prevent cell damage, prevent cancer cell replication and decrease cholesterol. It is packed with nutrients, such as lutein and zeaxanthin, which can help preserve your vision by preventing macular degeneration of the eye.

Kale is also known as borecole and cow cabbage. If you cannot locate kale, you may use rapini, collard greens, Swiss chard, mustard greens, napa cabbage, kohlrabi leaves and spinach. When choosing kale, be sure it has firm stalks and curly leaves. Do not buy if it is wilted or limp. Kale should be kept in a cool environment to preserve its flavor. You want to store unwashed kale in a plastic storage bag, removing as much air from the bag as possible. It will generally keep fresh for up to five days.

A Life-Saving Food?

How to Cook Kale

Kale contains sulfur, which can effectively guard against different types of cancer, such as stomach, colon, breast and ovarian cancers. It is also rich in calcium, manganese, potassium, iron and copper. Eating significant amounts of kale can also slow mental deterioration, equating to an age reversal of five years. It operates as a member of the cruciferous (mustard) family, which helps burn abdominal fat. Kale is low in fat, sodium and calories and high in vitamins, minerals and beta-carotenes. Kale is rich in dietary fiber and contributes to effective weight loss. Kale is also high in Oxygen Radical Absorbance Capacity, which measures a foodâ&#x20AC;&#x2122;s ability to scavenge free radicals, which are unstable molecules that can cause damage to your body at a

Kale with smaller leaves has a milder taste. Kale can be eaten raw or cooked, however, cooking causes kale to lose a significant portion of vitamin C. One good way to cook kale is to sauteâ&#x20AC;&#x2122; kale in a pan, mixed with chopped onions, crushed garlic, lemon juice and a drizzle of extra virgin olive oil. Cooking kale will not have a significant impact on the beta-carotene content of kale however. You can also steam kale for five minutes for a quick and healthy treat.

Kale has an abundance of phytochemicals, which are believed to help prevent cell damage, prevent cancer cell replication and decrease cholesterol.

Remember that making healthy choices about the foods we eat each day is important for both our physical and mental health. Kale is an excellent beginning to making healthy, informed choices in the benefits of a natural lifestyle.

192% A single serving of kale provides 192% of the recommended daily amount of vitamin A, which can act as a preventative against lung diseases, such as asthma, thrombosis and COPD.

The superfood is packed with nutrients, such as lutein and zeaxanthin, which can help preserve your vision by preventing macular degeneration of the eye. @LIVINGSAFER / LIVINGSAFER.COM / 43

Small Hearts

Big Challenges Early Detection Leads to Early Prevention Small hearts can conceal big challenges, especially when it comes to congenital heart defects. Nearly one in three infants who die from birth defects has this condition. But a simple, non-invasive screening for all newborns could save the life of your child or the child of someone you know. Tell your legislator to support pulse-oximetry testing for all newborns. Get involved at YoureTheCure.org

Heart Disease and Stroke. Youâ&#x20AC;&#x2122;re the Cure.

YoureTheCure.org ÂŠ2012 American Heart Association. DS-6497 12/12

The Best Breakfast Foods to Start Your Day by Matt Devoti

whole-grain bagel, toasted and lightly buttered. Covered by thick slices of beefsteak tomato. Topped with crumbled feta cheese, evenly spread. Accompanied by dark coffee, hot. That, my friends, is my ideal breakfast. Foods capable of boosting my energy and mood, supplying a pack of calories and revving my metabolism, all the while improving my mental focus and energy to assist me in getting my day up and running. What did mom say as we rushed out of the house as kids? The same thing that modern studies show: folks who eat breakfast every morning have more energy, a better mood and set themselves to succeed. So, what are the best breakfast foods to start your day?

@LIVINGSAFER / LIVINGSAFER.COM / 45

Oatmeal & Cereal There is one obvious similarity to the packaging of the Quaker Oats and Cheerios in my kitchen cabinet—the heart-shaped seal prominently featured on the front of the cartons. The packaging features the seal because oats contain soluble fiber, a type of fiber that’s been shown to help our body naturally rid itself of and lower cholesterol. Oats are also rich in nutrients proven to increase heart health and lower the risk of stroke. And, oatmeal and cereals tend to “fill us up.” Of course, picking cereal and flavored oatmeal can be tricky as many are packed with sugar. Instead of choosing “frosted” cereal or flavored oatmeal, try topping your bowel with fruit and nuts, milk or a touch of honey.

Bananas, Blueberries & Strawberries These fruits are naturals to pair with a bowl of oatmeal or cereal. Bananas are sweet and dense and provide a dose of potassium, an electrolyte that helps our body naturally lower blood pressure. Fresh or frozen, blueberries and strawberries provide a healthy dose of antioxidants, keys to improving memory, motor skills, blood pressure and metabolism. These fruits are also readily available and provide a touch of color and variety— dazzling what might otherwise be a drab sight. And, finally, all of these fruits are highly portable to take from home to the workplace or eat at stops between.

Grapefruit Grandpa’s favorite breakfast was grapefruit. Of course, he smothered the fruit with sugar after cutting it in half. Not a good way to lose weight. But, according to at least one study, eating half a grapefruit or eight ounces of grapefruit juice before each meal may help you slim down, thanks to the fruit’s fat-burning properties and its beneficial effect on blood sugar and insulin levels. 46 / LIVING SAFER / VOL 6 ED 1

In sum, the authors of the study associated regular grapefruit consumption with significant weight loss and believed it reasonable to include grapefruit in any weight loss regimen.

Whole-Grain Toast I’m a bread guy and on mornings when I don’t allow myself a bagel, I look for toast made from whole-grain breads. A one-time proponent of the full protein diet, I once shunned whole-grain breads. But, whole grains play an essential role in maintaining our health and remain vital in boosting our energy and mood. Carbohydrates provide 60% of the energy required to make our bodies go and whole grains are packed with essential vitamins and nutrients, including folate, iron, magnesium, selenium, thiamin and riboflavin. For those of us watching our waistlines, whole grains also provide a feeling of satiety or fullness, tiding us over to the next meal.

Eggs Not that long ago, jingles about the “incredible, edible egg” greeted television viewers over and over. Then nutritionists and some physicians warned us away from eggs as a threat due to the egg being high in dietary cholesterol. Yet, eggs remain a healthy source of protein and nutrients like vitamin D. And, chicken eggs have ridden the wave of “farm-to-table” movements across the country. My brother, Anthony, is a chef at a renowned St. Louis restaurant and one of the pioneers of the farm-to-table drive in the area. He features eggs in many

different aspects of his dishes, from a garnish or side to an appetizer or salad, to an important ingredient in the primary course or as part of the dessert. A fan of the fresh egg, Anthony says, “The egg is great for breakfast. It’s a terrific shot of substantial protein and gives your body something to use to get going. A great breakfast food, no matter how you like it cooked.”

Coffee There is nothing like waking to the smell of brewing coffee. And, of course, coffee is one of the world’s most popular “pick-me-ups.” More than 150 million Americans drink coffee on a daily basis and most of those folks—65%—drink the hot beverage in the morning to help get them going. Coffee is the go-to choice for many Americans because of caffeine, which stimulates the body’s nervous system, making us more alert and providing a short-term energy boost. For those who aren’t crazy about coffee, try tea, another popular source of caffeine. But, be warned. The amount of caffeine in two to four cups of coffee a day is not harmful for most folks. However, too much caffeine can cause problems, including headache, difficulty falling and staying asleep, dehydration and jitteriness (see more on coffee, page 21-22).

The Most Important Meal of the Day So, yes, mom, “breakfast is the most important meal of the day.” Most of us no longer work in the fields or a factory. But, these staples from times past have proved their staying power. Eat a breakfast featuring whole grains or oats, fresh fruit and accompanied by a moderate serving of coffee or tea to start your day in the best way.

Whole grains are packed with essential vitamins and nutrients, including folate, iron, magnesium, selenium, thiamin and riboflavin. For those of us watching our waistlines, whole grains also provide a feeling of satiety or fullness, tiding us over to the next meal.

Easy Food Swaps for Healthier Living by Mark Kitrick

here are numerous, easy food changes one can make for healthier eating, modifications that reduce medical problems surrounding inflammatory diseases, diabetes, the heart and blood pressure, to cite a few examples. Here are five

Sugar Reducing sugar intake is critical. The idea is to eat things that are grown close to the ground or not packaged. If this occurs, sugar is not desired as much. Yes, the adage if one cannot pronounce it why would one eat it is a good guideline. Dates pureed with water; fresh chopped dates added to oatmeal or smoothies are delicious alternatives. When craving sugar, eating fresh fruits quench that desire. A little of pure stevia (in small doses) is an excellent alternative. Avoid anything with added chemicals.

suggestions to implement immediately:

Cream sauces Salt One change is to limit your salt intake to one-fourth of your daily calories. This simple alteration reduces inflammation and water retention. Salt is added for taste, yet there are many other excellent choices, such as flavoring with fresh herbs and spices, and zesting with citrus. Eventually, you will get used to far less salt and instead crave healthier tastes.

Protein Many wonder about alternative protein sources. Instead of cooking with fatty meats, there are a myriad of outstanding protein sources to try: » Soybeans (a complete protein with all nine essential amino acids) » Seitan (wheat meat-almost pure protein) » Quinoa » Yogurts » Black beans » Nuts and seeds, such as pumpkins or almonds (a handful a day) » Mushrooms » Edemame » Grains » Many different vegetables

It is easy to substitute a plant-based milk, such as rice or almond (unsweetened), and have tasty foods. In the end, it is very difficult to tell the difference, and a positive effect is a reduction in cholesterol.

The Vegan Alternative

Del Sroufe’s Forks Over Knives

Another suggestion: consider being a vegan (no animal products of any kind) or a vegetarian for just one day a week. This dietary approach helps lower cholesterol and reduces saturated fats from your diet. It also means less antibiotics and other man-made additives going into the body. Moreover, the impact on our planet is significant: one vegan meal saves 3,000 gallons of water and 16 pounds of grain, which is needed to produce one pound of beef. Other positive effects are less reliance on fossil fuels, more biodiversity, supporting local farms, and conserving water and liberating oneself to a degree from dependency on many toxic chemicals.

Chef Del’s Better than Vegan

In sum, if you try some of these suggested alternatives—while drinking daily at least 64 ounces of clean or filtered water—you will be healthier, feel better, probably shed some pounds, enjoy a more international palette of foods and help makes our planet a better place.

Interested in some vegan recipes? Try these books:

For a larger list of protein values in food, visit www.health-alternatives.com/vegetables-nutrition-chart.html. Grandma would approve.

Oils Reducing amounts and sometimes eliminating oils are very important actions. MRIs and other studies show how oils harden and narrow arteries very rapidly. A healthy water can sauté most vegetables or one can simply not add oils to various soups and stews.

@LIVINGSAFER / LIVINGSAFER.COM / 47

FCISER.net

“I Choose” anti-bullying campaign

The “I Choose” campaign is a challenge and movement for change. It’s about recognizing bullying for what it is: a choice. What you say or do to someone has the power to affect that person’s life. The campaign challenges people to stop, think and remember that their choices matter.

What do you choose? We believe that there are five powerful choices that kids and teens can make to counter bullying: Friendship Kindness Respect Compassion Love

How you can be a part of the “I Choose” movement Teachers If you are interested in incorporating the “I Choose” Anti-Bullying Challenge into your classroom or school, please visit whatdoyouchoose.org and get signed up today.

Youth Whether you were the victim or you know someone who was, your story has the power to shift someone’s perspective. Visit whatdoyouchoose.org to share your story and make your choice.

Supporters Spread the message by purchasing an “I Choose” bracelet for yourself or a child in your life.

As written about in

and proudly supported by

Team Up to stop bullying.

Clean Eating...

Recipes for Everyday Living Each issue, look for heart-healthy, energizing recipes here.

photos courtesy of Dena Davis

by Dena Davis

Hotcake Heaven

Ingredients:

It’s a weekend morning and you’d love to enjoy a leisurely breakfast at home with a tower-high stack of delicious, pipinghot pancakes on your plate, right? Of course you would. And I’ve got just the recipe that will delight you and energize you.

1 cup almond flour (raw almonds grinded in processor) or coconut flour

1 cup buckwheat flour

1½ tspn baking powder Most pancakes are full of processed flour, sugar and butter, which equals lots of empty calories and can leave your blood sugar crashing after a few hours. But these gluten-free, sugarfree buckwheat hotcakes are heartier and healthier, and just heavenly.

¼ teaspoon sea salt 1 tspn cinnamon ½ tspn nutmeg 2 organic eggs, separated 1 tspn vanilla extract

As you may or may not know, my little chickens, buckwheat is not wheat at all. It’s a fruit seed in the rhubarb family. So it’s totally suitable for folks sensitive to wheat or gluten. Best of all, it’s super healthy: a great source of manganese, copper, magnesium and fiber. And it’s a high-quality complete protein with all eight of the amazing essential amino acids.

Directions: Whisk your dry stuff: flours, baking powder, salt, spices in a bowl. In another bowl, whisk the wet stuff (the egg yolks, not the whites): almond milk, honey, vanilla, oil, lemon, mashed bananas, yogurt, egg yolks. Then combine both mixtures and stir your beautiful batter with love. Whisk your egg whites separately until they form a soft peak. Gently fold in egg whites. Set aside for a few minutes. (Or put in Tupperware and refrigerate to use the next day!) Warm a large skillet (or griddle) to medium heat. Drizzle your skillet with a few drops of extra virgin coconut oil to grease it. And when the batter sizzles in your pan, you know it’s go time! Drop a scoop of batter in the pan (about ¼ cup, however scoop size varies depending on how large and in-charge you want your flapjacks to be!) and cook 1-2 minutes each side. When your ethereal cakes are done — warm and dreamy — serve them with a dollop of yogurt on top (it’s such a cool, soft, lovely accent to the earthy flavors of the buckwheat!), sprinkle some fruit, cinnamon and lightly drizzle with your favorite raw local honey.

1 cup unsweetened almond milk ½ cup yogurt (I use almond-milk yogurt, for dairy-free) 2-3 tbspns pure maple syrup (or raw honey) 2 tbspns extra virgin coconut oil (plus a few drops for greasing the griddle) Juice from one fresh lemon 2 ripe bananas, mashed Raw pecans or walnuts, chopped

Toppings: Pure maple syrup (or raw honey) Organic yogurt Fruit Raw nuts Cinnamon Nut butter Shredded coconut

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Ingredients: 1 cup buckwheat flour

Meatballs, Beanballs Are you looking for a truly meatball-y (that’s a word) vegetarian version of meatballs? Then, give these beanballs a whirl. These were so tasty, it felt like I was cheating on my plants!

2 tablespoons olive oil 3 fresh garlic cloves, chopped 1 large onion, chopped 1½ cups lightly toasted walnuts ½ cup chopped fresh Italian parsley ½ cup fresh basil leaves, chopped

Directions: Preheat the oven to 350F. Sautee your onions and garlic cloves on the stove at medium heat in EVOO. Add them to a food processor, combining with next six ingredients, and pulse. Then add the chickpeas and pulse until broken up, but not completely smooth. Put that mixture in a large bowl with a whisked egg and quinoa and stir. Add seasonings. Scoop out mixture, roll into golf-size balls and place on baking sheet. Bake for 30-35 minutes (carefully flipping mid-way) until tops are browned. Serve immediately or store in refrigerator for up to 3 days. (But good luck keeping these beanballs around for that long!)

Super Sammies Sweet Potato Sandwiches are healthy, superduper delicious! And best of all, they’re easier than ever: just oven-roast the sweet potato slices, assemble the sammiches, and get your game on!

½ teaspoon fresh oregano 3 oz. of smoked sundried tomatoes 1 tbspn local, raw honey 8 oz. chick peas, drained (or kidney beans) 1½ cup cups cooked red quinoa 1 organic egg, whisked 1 tbspn Chipotle powder Sea salt, to taste Freshly ground black pepper, to taste

Ingredients: Sammie “bread”: 3-4 sweet potatoes (look for round-shaped ones) Extra virgin coconut oil Smoked paprika Ginger

Directions: Preheat the oven to 425 degrees. Peel and wash sweet potatoes, then cut them into round slices. (Be careful, you gotta use a little muscle with the knife.) Throw the taters in a bowl with a tablespoon of EVCO and your spices and toss those babies around. Lay them on a cookie sheet single layer and roast for 20-30 minutes, flipping them halfway. Keep an eye on them! When they’re nice and toasty, pull them out and let cool. Then assemble your Super Sammies any way you’d like. The world is your Superbowl. Because my diet is mostly plant-based, I skip the animal meat and used veggies. You can also use hummus or pesto to help hold the sandwiches together and perhaps a toothpick wouldn’t be a bad idea either.

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Garlic powder Cumin Sea salt “Meat” for sammies: Fresh avocado slices Organic feta cheese Spinach leaves Red onion Sundried tomatoes Optional “condiments”: Hummus Pesto

Reese’s Peanut Butter Smoothie This just in: chocolate and peanut butter are magical together. And here’s how I enjoyed this dynamic duo in a healthy smoothie after a run and weight-training workout.

Ingredients: 2 cups spinach & kale 1 lemon 1½ frozen bananas 1 tbspn chia seeds ½ tbspn natural peanut butter 1 tbspn raw almond butter 2 tbspns raw cocoa powder 1 scoop Jay Robb’s vanilla organic protein

Directions:

“Meat” from ½ mature coconut

Mix it up!

Fresh coconut water from coconut

Cauliflower Crust Pizza Yes, a pizza crust made out of a vegetable is a real thing. And it’s incredible. If pizza is what you crave, you could order Domino’s to be delivered to your house in “30 minutes or less” and feel lethargic and gross afterward. Or you can choose quality over convenience and cheap, instant gratification by going to the grocery store and selecting fresh, wholesome ingredients to make your own delicious pizza.

Ingredients: 1 large head cauliflower ¼ cup grated organic Parmesan (optional) Sea salt to taste Ground pepper to taste 2 tbspns chia seeds (optional) 2 organic eggs ¼ cup chopped fresh oregano (or a tsp. of dried oregano) ¼ cup chopped fresh basil

Directions: Preheat the oven to 425 degrees. Place a large piece of parchment paper on a cutting board and spray with olive oil cooking spray. Cut the florets off your cute cauliflower head — no need for stems where we’re going! Pulse in your food processor for about 30 seconds until it becomes big cauli-crumbs. Then steam the crumbled cauliflower on the stove (you can use a microwave, but I’m not a fan of its radiation, voodoo, etc.).

2-3 fresh raw garlic cloves, chopped ½ cup of raw almonds for almond “flour” (grounded almonds in a food processor)

Put the steamy, dreamy cauliflower on clean kitchen towel/nutbag/cheesecloth and let it cool, my little chickens. Then, when cool enough, wring the excess water out of the cauliflower using the towel. In food processor, ground your almonds, then add cheese, sea salt, pepper, basil, oregano and garlic. Pulse, baby, pulse. Then put that mixture in bowl with cauliflower crumbles, eggs and give yourself a quick arm workout, mixing that sucker with your hands or a giant spoon until it becomes doughy. Place your cauli-dough on the parchment paper and roll that no-flour goodness out into a 10-inch pizza-sized circle. Slide the parchment paper onto a cookie sheet/pizza sheet/pizza stone and bake for 10-15 minutes. Take it out of oven and top the pizza with whatever your lil gluten-free, cauliflower-loving heart desires: sauce, pesto, cheese, tomatoes, mushrooms, fresh basil. Go to town, kids. Then bake in the oven for another 10 minutes or so until golden and bubbling. Be careful, the crust will be a little more fragile than most, but it tastes divine and it wont leave you feeling sluggish and gross afterward! You wont be able to resist going back for another slice.

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F A M I LY

MOM A Mom Is a Mom Is a

Why SAHMs and working moms arenâ&#x20AC;&#x2122;t as different as you might think by Stephanie Andre

have always been a “working mom.” Never in my nine-plus years of being a parent was that ever negotiable. It’s just something I had to do. But what if things were different. What if I’d had the opportunity to stay home and had done so? Would I be the same person I am today? Would I yearn for equal portions adult vs. child conversations? Would I be happy? And, honestly, would I be a good mom? While the great debate continues to rage on in the ridiculous “war” on the merits of the stay-at-home mom vs. the working mom, there are certain things that are simple truths, regardless of the side to which you lean.

“As a stay-at-home mom, I sacrifice every day.” Regardless of whether you stay home with the kids or go to work each day, you make a sacrifice. Then again, isn’t that (even a little bit) what happens when you become a parent? Yes, there are some SAHMs who have great privilege and, even on one income, experience the finer things in life. However, a more realistic view is the mom who chooses to stay home and then forgoes that additional salary and— with it—some of the luxuries in life. And I don’t mean real luxuries. I mean things such as owning a home, hobbies, a gym membership or even certain foods from the grocery store (hello, budget!). For these moms, however, these “sacrifices”—as some call them—are worth it.

“I have to work.” Give these moms the benefit of the doubt. If they say they “have” to work, they probably do. Whether it’s working to pay the regular bills, working to pay a child’s tuition or working because they need the adult interaction/child balance, give them a break. Chances are, these moms are better parents for it. The worst thing you can say to a woman who works is that she doesn’t have to have a job. No one willingly chooses day after day to go to work in lieu of spending time with their kids. If they have to go, they do. Don’t judge.

We have more in common than you think. Some of my closest friends are SAHMs. I work. Yes, these are differences—but what about the similarities? We have the same values. Our children are still friends. We have many of the same interests. Why would I limit myself and my friendships to only other working moms? Why would I assume that SAHMs had no interest in being friends with me? All moms should keep an open mind and find people they can relate to—that doesn’t start and end with where you spend your days.

Ugh, bedtime. Regardless of what you’ve done since this morning, bedtime is—unequivocally—the roughest part of the day for any parent. If you work, you are squeezing in afternoon pickups with dinner (did I remember to defrost something?!), homework, baths, teeth brushing and storytime…and then even negotiating the turning off of the light. If you’re a SAHM, most of the same rules apply. Either way, you are exhausted and spent from the entire day and are looking for any burst of energy you can find to get to the euphoria that comes with closing your child’s bedroom door at night.

You’re a parent. What’s a break? You’re in it. That’s it. You’ve made this choice to have children and this is what comes with it. Yes, you are tired. Yes, you have fears. You still want them to try new things and stand on their own two feet as they grow and develop. You still worry about them when they’re not with you…and even when they are. This doesn’t change because you wore yoga pants on a Wednesday or you just jumped off a flight from who knows where. What matters are the hugs, kisses, shared laughs and once-ina-lifetime moments with your kids. Sometimes it’s knowing that the choices you’ve made are helping you give your children a better life—and that comes in many different ways. Again, same rules apply to SAHMs and working moms. Just one more similarity between the two.

What matters are the hugs, kisses, shared laughs and once-in-a-lifetime moments with your kids. Sometimes it’s knowing that the choices you’ve made are helping you give your children a better life— and that comes in many different ways. 54 / LIVING SAFER / VOL 6 ED 1

The Skinny on Early Childhood Apps by Lily Grace you ever look at your preschooler and think, “she knows how to use my phone better than I do?” It’s commonplace these days to see children—even those who can barely speak—knee-deep in a smartphone or tablet. From videos to apps, there’s not much even a small child can’t do on a phone these days. It’s this mad rush for technology that has led to an unprecedented explosion of software games, videos and educational programs—all aimed at the very youngest minds. While the pundits will debate whether or not young children should even have access to such technology—the American Academy of Pediatrics still advises that children under 2 should

not watch any screens for fear of developmental delays—the laws of supply and demand indeed apply here. In fact, scores of parents believe that the interactive nature of today’s apps help—not hinder—early childhood learning. “The wrong way to think about this is not whether to turn it off or turn it on but about taking responsibility for what content gets in front of our children,” said Liz Perle, co-founder of Common Sense Media. To help parents sift through the hundreds—and maybe even thousands—of apps out there for young children, our friends at icanteachmychild.com have put together a smart list of educational choices from which to choose.

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Montessori Crosswords (iPhone or iPad) This is a great tool for teaching reading (or the phonetic component of reading, anyway). This app is great for teaching letter sounds (which is way more important than learning their names). It also adds a cognitive component of mini-crossword puzzles as well as consonant blends. This app is completely customizable and includes a special section for parents.

Park Math – Duck Duck Moose (iPhone or iPad) This app provides valuable content and is engaging to young children. The bear on the roller skates strolls from task to task, including sorting from smallest to largest, patterning, number recognition, counting, and addition. The graphics won’t wow you, but they’ll keep your child entertained while learning.

Bugs and Bubbles (iPod and iPad) Handwriting Without Tears: Wet, Dry, Try Capital Letters and Numbers (iPad) If you are familiar with the Handwriting Without Tears curriculum, you will appreciate this app! It is an electronic version of the Wet-Dry-Try activity that is a core component in this curriculum. It teaches children to form letters from the top down. Although using this app is quite different from holding a pencil and writing (unless you have your child use a stylus), it at least allows children to learn how to correctly form a capital letter (and numbers). Editor’s note: We suggest this app for children who are 4+.

TeachMe Toddler (iPhone or iPad) This all-in-one app works on letters, numbers, shapes and colors (great for young preschoolers/older toddlers). If you have a preschooler who is ready for more of a challenge, the Teach Me Kindergarten app would be a great step up! The kindergarten app includes addition, subtraction, spelling, and sight words! Each child has their own login and you can track their progress.

Monkey Preschool Lunchbox (iPod and iPad) This is the most popular preschool app available, with good reason! At 99 cents, it offers a lot of bang for its buck. The puzzle feature is great for incorporating visual/ spatial awareness while you’re on the go (without losing a million puzzle pieces in the process). It also includes sorting, shape recognition, and color recognition …just to name a few. 56 / LIVING SAFER / VOL 6 ED 1

This app is the perfect blend of fun and learning. Some of the tasks are solely for fun (popping bubbles), while others include important early-learning tasks, such as patterning, letter matching, letter writing, and shape recognition. A great feature: every game starts at the easiest level and as the child masters it, it goes to harder levels.

Farm 123 Free – StoryToys Junior This interactive pop-up book allows your little one to count, but won’t let him/her recount an object that has already been counted, therefore helping to increase a child’s one-to-one correspondence ability. Some of the games are locked until you purchase the app, but the book portion alone is worth downloading.

Little Writer – The Tracing App for Kids (Free) If you don’t want to pay for the Handwriting Without Tears app, this is a great alternative that helps your child learn how to form their letters in a fun and interactive way. Like the HWT app, it would be even better if you had your child use a stylus. This also includes lowercase letters as well (unlike the Handwriting Without Tears app).

Apps can’t take the place of you spending quality time with your child. Sitting down and teaching them is one of the greatest gifts you can give them—and yourself. However, using today’s technology to enhance their learning experience can be highly useful as well. By combining these efforts, you can ensure that your child learns and grows…even when you can’t be the teacher.

Parents Guide to Explaining the Responsibility of Driving to Teens: Part 3 by Nathaniel Fick

parents, we are never prepared for what life has in store for us next — especially when it comes to our children getting behind the wheel. Fortunately, there are some rules we can put in place to help transition our teens from the passenger to the driver.

Create Your Own Driving Rules Graduated licensing laws framework gives you a head start in setting driving rules. For example, the ideal GDL law would restrict night driving after 9 p.m. Only four state GDL laws (New York, North and South Carolina and North Dakota) follow the ideal. Many states permit intermediate licensees to drive until midnight, dramatically increasing the chances for a crash. In 10 states, curfew infractions are classified as “secondary enforcement”—meaning the police will not stop a teen driver for ignoring curfew unless the driver has broken a “primary enforcement” law such as speeding or reckless driving. State legislators have bowed to the interests of people in their respective states on passenger restrictions as well. Most states allow one passenger under age 21 in the vehicle with a novice driver. With a 44% increase in chances for a crash by carrying even one teen passenger, you may want to consider setting your own passenger restrictions to eliminate this risk factor altogether. After you have studied the GDL laws in your state, it's time to formalize them with a parent-teen agreement. The act of sitting

down to discuss and document those rules, and to establish sanctions, is well worth the effort. The best time for this is before your teen earns a learner's permit. Teens focus on passing the DMV exam. By setting the ground rules before that exam takes place, you'll be making a powerful statement that teens understand: you control his driving privileges and consider learning to drive a serious issue. Parents need to continue parenting their children as they take to the roads. Such written agreements eliminate misunderstandings about “who said what”—clearly spelling out your rules in black and white. Furthermore, as your teen gains experience you can update the agreement and expand privileges to reward safe behaviors.

Drive With Your Teen Different states call for 20 to 65 hours of supervised driving with a certain percentage of those hours at night. Some states require parents or guardians to certify they've supervised the required number of driving hours. For many parents this begs the question: “What should I do? I'm not a driving instructor.” Here are some tips: Be relaxed before you get into the car. It is a choice you can make. Teens pick up on nervousness and a sense of worry. It can translate to the learner as a defensive or fearful attitude that can put shackles on the learning process. @LIVINGSAFER / LIVINGSAFER.COM / 57

44%

With a 44% increase in chances for a crash by carrying even one teen passenger, you may want to consider setting your own passenger restrictions to eliminate this risk factor altogether.

Teens are often extra-sensitive to what they perceive as criticism, especially when it comes from a parent. It undermines the very sense of independence and maturity they associate with being able to drive. Don't get emotional over mistakes. Teaching a skill never involves criticism; offering help and guidance ahead of possible errors is more effective.

your child is ready to take the road test and get an intermediate license, continue supervised driving beyond what state law requires. Augment your own teaching and that of a driver's ed class with teen driving books. Online and brick and mortar booksellers both offer a wide selection of books that can reveal valuable new approaches, techniques and tactics for safe driving.

Go Beyond the Basics Monitor Your Teen's Driving – Passing the road test and earning an Intermediate license is a joyous moment for teens, a validation that more freedom is just around the corner. They'll want to drive at every opportunity. Investigate how you can continue watching over your child as he transitions from completely supervised driving to “anything goes.” Consider technology like a GPS tracker or similar device that alerts you when your teen speeds or drives aggressively, drive to places you've placed off limits or simply goes out for joy rides.

If your teen is enrolled in a driver's ed class, talk with him. Review his study materials. Determine what the teacher is presenting during each session. Focus on what the class is teaching each time you ride with him to make those ideas and practices stick. Begin driving where and when your teen is exposed to the least possible risk. Take a short drive on roads with little traffic during daylight hours. Gradually expose your teen to somewhat higher traffic situations depending upon how he's progressing. When you feel it's appropriate and safe, ride with your teen at night, again with limited traffic. As she demonstrates good driving practices, extend her exposure to more traffic, rain and snow and roads with higher speed limits. Unless she will need to drive on freeways and other limited access roads at 60-70 mph, avoid those until she's had enough experience with you sitting next to her. Don't just “ride around” for the sake of accumulating hours of supervised driving. Ask your teen to drive you to and from specific places. Let him know that once he's earned his intermediate license, you'll expect him to run occasional errands for you. Each teen learns at his or her own rate. If you've reached the mandated 20 to 65 hours of supervised driving, but don't feel 58 / LIVING SAFER / VOL 6 ED 1

Control Access to the Vehicle – Once your child is driving solo, it's important to set specific rules about when he or she can drive, and where. For example, you might specify that he can drive to and from school or work each day, to football practice on Saturday or to run specific errands for you. Take a moment to update your parent-teen driving agreement to reflect the new privileges he's earned with his intermediate license. Making the agreement a living document allows you to reward your teen for good driving, gradually expanding his privileges. Avoid Buying a Car for Your Teen – Uncontrolled access to a vehicle results in higher crash rates as teens pile on more and more miles while still learning to become experienced, safe drivers. Buying a car for your teen may give him the impression that access to the car is entirely his choice. However, if your family situation requires a separate vehicle for your teen, be sure to control access to it just as if it were the family car. Here are some tips from the Insurance Institute for Highway Safety: » Buy a late model car; it will be equipped with more safety equipment than older models. » Don't buy a sports car or “muscle car” that encourages aggressive driving. » Avoid very small “mini” and sub-compact vehicles. They offer less protection and suffer more damage in crashes with midsized and larger vehicles in spite of their safety ratings. The basic physics of a car crash puts the driver in the smaller car at greater risk.

PRIVATE. PUBLIC. PAROCHIAL. Making the right decision for your child by Stephanie Andre

While the vast majority of children in the United States—49 million—attend public school, what you may not know is that another 6 million attend private schools and 1.8 million attend charter schools. So what’s the difference? From funding to class size and even curriculum, there are many differences between the various options for schooling now available. Here, we break down the differences, courtesy of babycenter.com.

Public Schools Public schools get their financing from local, state and federal government funds. In most cases, they must admit all students who live within the borders of their district. Charter schools and magnet schools are two relatively new kinds of public schools. Charter — Charter schools began appearing in the early 1990s. They are independently operated public schools started by parents, teachers, community organizations and for-profit companies. These schools receive tax dollars, but the sponsoring group may also come up with private funding. Charter schools do not charge tuition. These schools must adhere to the basic curricular requirements of the state, but are free from many of the regulations that apply to conventional schools. They are not subject to the scrutiny of school boards or government authorities. Considered cutting edge, charter schools usually challenge standard education practices and sometimes specialize in a particular area, such as technology or the arts, or adopt a basic core-subjects approach. Some charter

schools specifically target gifted or highrisk kids. They usually have smaller classes and offer more individual attention than conventional public schools.

From funding to class size Magnet — Magnet schools are free public schools that can be highly competitive and highly selective. They're renowned for their special programs and high academic standards. They may specialize in a particular area, such as science or the arts. Students who apply to these schools may go through a rigorous testing and application process. Some magnet schools even have boarding facilities to allow students from other communities to attend.

Private Schools Private schools rely on tuition payments and funds from nonpublic sources, such as religious organizations, endowments, grants and charitable donations. These schools select from a pool of students who apply for admission. They may be coed or single sex. Independent — Independent schools are private, nonprofit schools governed by boards of trustees. Independent schools draw their funds from tuition payments, charitable contributions, and endowments rather than from taxes or church funds. They may be affiliated with a religious institution but cannot receive funds or governance from them. Of the 34,000 private schools in the United States, only about 2,000 are independent. Many accept boarding students as well as day students. The median tuition for day schools is $17,880, meaning half are less expensive and half

and even curriculum, there are many differences between the various options for schooling now available.

cost more. For boarding schools, the median tuition is $34,900. Parochial — Parochial schools are church-related schools, most commonly owned and operated by Catholic parishes or dioceses but also by Protestant denominations. Hebrew schools may also be termed parochial. The majority of private schools in the United States are parochial schools. The academic curriculum at these schools is supplemented with required daily religious instruction and prayer. Children who attend do not have to be Catholic or Protestant, but are still required to attend religious education classes and prayer services. Parochial schools cost, on average, $6,733 per year for an elementary school student and $10,549 for a high school student. Proprietary — These schools are private schools run for profit. This is a relatively new category of school. They do not answer to any board of trustees or elected officials, so they claim to be able to respond quickly to the demands of the market. Tuition is comparable to that of private, nonprofit schools. @LIVINGSAFER / LIVINGSAFER.COM / 59

HOME

YO U

RENTER’S INSURANCE N OT

by Lily Grace

THINGS

KNO

you’re like most renters, you’ve probably been ignoring something very important— renter’s insurance. Similar to homeowner’s insurance or car insurance, renter’s insurance ensures that should such something tragic happen—such as theft or fire—you are protected financially. Most renters don’t think they need it. They falsely believe their landlord’s insurance will cover their personal belongings. Some renters may not even realize this type of insurance is available. However, it is extremely wise to spend the small amount it ultimately costs to protect yourself and your loved ones. Here are some tips to help you better understand renter’s insurance, courtesy of Hanover Fire & Casualty Insurance:

One Lump Sum Could Save You.

were worth $20,000? Probably not. You must take a thorough, fact-based inventory and list it.

Keep Your Inventory List Safe and Ready to Grab When Needed. It’s pertinent that you go through and make an inventory of all of your belongings so that you have an accurate account of what you actually own. But don’t just make a list and then throw it away. That list should go somewhere safe (such as a fireproof safe or safety deposit box away from the home) so that you can go right to it and refer to it if you ever need it.

Your Typical Coverage May Not Cover Everything. You may need to purchase extra coverage for some of your items. With most insurance policies, there will be a cap placed on some of your belongings of

Use” element of your renter’s insurance coverage. This coverage pays for things, such as hotel bills, temporary rent payments and deposits, if you happen to get displaced while your property is being fixed or replaced.

What Type of Coverage Is Best to Purchase. There are basically two types of renter’s insurance plans you can purchase: Actual Cash Value (ACV) and Replacement Value (RV). Here’s the difference: When you have something that’s damaged, ACV will take into account the depreciation and usage of your items. In other words, you’re not truly going to get back the value of what it will cost to go out and buy a brand-new item. However, with RV insurance, that’s exactly what you’ll get: the amount it costs you to go buy a new item today.

Everybody wants a discount and to pay less. With renter’s insurance, just like your car insurance, you can usually pay in one lump sum for the entire year and get a huge discount. Most insurance companies will allow you to pay a monthly premium, however, they charge extra for installment plans.

Understanding the Claims Process is Crucial. It’s important that you know how to file a claim before you need to file it. Most people end up learning as they go because they rarely have to file a claim. So it’s crucial that you know the numbers to call, who you’ll need to speak to immediately and exactly what information you’ll need so that you can have that information all in one spot, readily available for you to use when filing your insurance claim.

Evaluate the True Value of Your Personal Possessions. When it comes to buying renter’s insurance, it’s truly not the time to guess. Guessing can end up costing you a lot of money and heartache. You likely have absolutely no idea how much your possessions are actually worth. In fact, it’s said that the average person owns $20K in personal belongings. Truthfully, if you were to look around your home right now, would you guess that your possessions

it’s said that the average person owns $20K in personal belongings higher value. In other words, the insurance will only cover some things up to a certain amount. Examples may include jewelry, electronics and even firearms. The entire idea is to make sure that you’re always fully covered for your item’s entire value.

Because they are two different types of renter’s insurance, there will be a different premium for each. Typically, the RV will be more expensive simply because the insurance company will have to pay out more if there’s a claim.

Getting Paid for Living Expenses If Displaced.

Understanding the how and why of renter’s insurance is vital toward ensuring your safety from potential harm. Invest the money in your safety and wellbeing of yourself and your loved ones.

One of the overlooked parts—yet perhaps the part of renter’s insurance that might come in the most handy—is the “Loss of

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Know the Rules for Fire Safety by Nathaniel Fick

ires can be devastating for both residential and nonresidential properties. In 2011, there were an estimated 364,500 residential fires and 85,400 nonresidential fires, which caused 2,500+ deaths and more than $8 billion in damages. Fires are a hardship that no one wants to consider could happen to them, but it is still necessary to make preparations to ensure the safety of everyone in the area. A fire safety checklist can be a fantastic resource for teaching everyone about the fire hazards within the building, how to prevent potential fires, and what to do in the event of a fire. It prevents misinformation from spreading, reminds people of regular precautions that should be taken, and keeps evacuation routes and procedures uniform.

The Importance of a Fire Safety Checklist A fire safety checklist promotes safety by including tips and guidelines for avoiding fires. Unfortunately, many people believe that so long as they remember to take basic precautions, such as blowing out candles before going to bed, they should be safe. There are actually a number of steps that should be taken to protect the inhabitants of any building. Developing the checklist and reviewing it with all the occupants of a building is a great way to make sure that everyone is on the same page. A separate fire safety checklist should be prepared to reflect the unique uses and hazards found within a given building. A checklist for a home is going to have a few different priorities than an office. For this reason, there is no uniform set of fire safety tips; they should be modified to articulate 62 / LIVING SAFER / VOL 6 ED 1

the needs of a particular building. When everyone knows the safety precautions associated with the building they are in, emergency procedures will run much more smoothly, for the benefit of everyone involved. One of the most important common elements in all fire safety checklists should be the escape routes, which detail how to exit the home or the building and where everyone will meet once they have gotten out. Making sure that everyone understands the escape route can make an enormous difference during an emergency. People getting confused or lost contributes to the danger for others in the building and for emergency responders. Here are some other recommendations for the types of building specific fire safety tips that should be included.

Residential Checklists In addition to standard safety precautions, such as checking to be sure that the oven is turned off and candles are blown out, those in a residence should also be checking areas around heat producing sources, such as water heaters and space heaters. They should be checking how many items, especially high energy items, are plugged into a single outlet. There should be a fire alarm on each floor and by sleeping areas and they should be tested regularly. Each room should also have at least two exits that are easily accessible. Visit www.redcross.org for a sample checklist.

Offices and Professional Building Checklists Checklists for offices and professional buildings should focus around

ensuring that there are properly labeled exists throughout the building, working emergency lighting, and that exit doors are all unlocked during business hours. There should be accessible fire extinguishers that are regularly serviced. The fire alarm system and sprinkler system should also be regularly tested and serviced. Items should also not be stored too close to the ceiling and all electrical boxes, switches, and panels should also be carefully monitored as well. There should be clearly marked evacuation routes in the building. You can find a sample checklist at www.eustis.org/ forms/fire_preinspection.pdf.

Student Housing Checklists Nearly 84% of fires in student housing type situations are caused by cooking accidents. Therefore, any fire safety checklist for these environments should include explicit instructions about safety in the kitchen. Information about evacuation routes as well as safely using plugs, extension cords, and items that use considerable energy should also be provided. Visit the National Fire Protection Associationâ&#x20AC;&#x2122;s website (www.nfpa.org) for a student housing and dormitories fire safety checklist. Creating a fire safety checklist is a precaution that should never be overlooked. While it might be easy to dismiss the concerns and believe that such a disaster is not going to happen, the truth is that they affect thousands of people each year. A checklist can help prevent fires while also reminding people how to stay safe in the event of an emergency. Taking the time to make a checklist can save lives.

FIGHTING FOR INJURY PREVENTION AND JUSTICE PRESERVATION ACROSS THE COUNTRY. The Civil Justice Foundation is a national charitable organization dedicated to safeguarding justice for all Americans by strengthening the alliance between trial attorneys and consumer advocacy groups. It is the only national foundation devoted solely to protecting the individual rights, health and well-being of the injured â&#x20AC;&#x201D; providing small but significant grants to the tireless organizations fighting for injury prevention and justice preservation across the country.

How Do We Do It? The Civil Justice Foundation is proud to award grants to grassroots organizations that are at the forefront of the consumer advocacy movement â&#x20AC;&#x201D; particularly to groups that have difficulty securing traditional funding because they are newly organized and/or address a controversial issue. To date, the Foundation has awarded more than $1.4 million to more than 110 of these groups.

www.civiljusticefoundation.org

the

DOs & DON’Ts

of...

CREATING A STRONG PASSWORD by Brittany Monbarren

Change it regularly, about every six months.

Make your password easy to type quickly.

Use all one letter and/or number (i.e, bbbb8888). Make your password a date (i.e., JuNE2010).

Use personal information that can identify you.

Use a combo of words, numbers and symbols.

Use numbers in place of letters (i.e., Pa55w0rd).

Use BOTH upper- and lowercase letters.

DON’T

Make it as random as possible Make your password eight or more characters.

64 / LIVING SAFER / VOL 6 ED 1

Use keys next to one another (i.e., poiuytrewq).

LOCAL LAWYERS

LENDING A H A N D Membership and Unity

Good Works, Large & Small

We meet throughout the year to reconnect on all matters business and personal.

IB members work tirelessly to better their own local communities - through both IB initiatives as well as their own.

A different kind of lawyer The Injury Board is a national nonprofit group of plaintiffsâ&#x20AC;&#x2122; law firms that understand the importance and effectiveness of getting out in the community and making a difference. The commonality all IB members share is the drive to succeed, to participate and become part of a select group of like-minded firms. For more information or to find a representative in your area, visit injuryboard.org.

ONLINE SAFETY

is a Shared Responsibility Learn how to do your part to make the Internet safer and more secure for all.

facebook.com/STOPTHINKCONNECT

www.stopthinkconnect.org

@STOPTHNKCONNECT

STOP. THINK. CONNECT. is the national cybersecurity education and awareness campaign.