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  • Avoid Bed Bugs

    WELL-BEING

    Image of a bed.

    Upon entering a hotel room, place your luggage in the bathtub or on the toilet seat. Bed bugs can’t crawl up these surfaces and attach to your bags. While in the room, keep luggage on the luggage rack, off the floor. Hard-sided luggage lacks the folds and creases of soft-sided bags making it more difficult for the pests to hide in your bags.

    Since bed bugs are large enough to see, check the mattress and bed frame for any signs that the pests have been hiding there. Do you notice any tiny black spots? Spots and stains are good indicators of either a current or prior presence. Pull back sheets, inspect mattress seams and examine any other upholstered items in the room.

    Bed bugs are drawn to wood-don’t neglect the nightstand and dresser. If it appears as though the critters have invited themselves into your hotel room, ask the management for another room.

    Before packing the car for the trip home, place luggage in large plastic bags and knot securely. Once home, immediately wash all clothing on the hottest temperature setting suggested by the care labels. Dry on high heat for at least  30 minutes. Avoid packing items that can only be laundered on a cold-water setting, suggest The Maids, a residential cleaning service.

    © American Institute for Preventive Medicine

  • Arm Yourself With A Vegetable Scrubber

    HEALTHY EATING

    Image of vegetables being washed in a scrubber.

    A University of Nebraska-Lincoln food safety specialist said it is important to properly wash fresh produce before eating to reduce harmful microorganisms that could cause foodborne illness.

    Wash produce with running water and then let that water go down the drain. Do not just soak the produce, said Julie Albrecht, UNL Extension food safety specialist at the Institute of Agriculture and Natural Resources.

    If there is something on the outside of a food, soaking it could allow the microorganisms to spread to other parts of the food or to other produce in the same sink. Running water washes the microorganisms down the drain.

    “It’s really just about preventing cross contamination,” Albrecht said. “Always use a colander or strainer so the water goes through the produce instead of just letting produce sit in water.”

    It is important to wash all fresh produce, even ones with rinds that are not eaten, Albrecht said. Bacteria could be living on the surface and then spread to the inside of the fruit when the rind is cut.

    Scrub foods with tough surfaces, such as melons and potatoes, with a vegetable scrubber.

    Immediately refrigerate fresh produce after cutting it. Most fruits and vegetables can be stored at 40ºF or below, which is cold enough to prevent microorganisms from growing.

    “Once you cut something or peel it, keep it cold, refrigerate it. Do not let it sit out at room temperature because microorganisms grow best around temperatures of 80 to 100. Plus, your food will be crisper and of a better quality,” Albrecht said.

    Leafy vegetables and tomatoes have been linked to foodborne illness outbreaks in recent years, so take extra care to wash them and keep them cold, Albrecht said.

    Be sure to also wash hands, surfaces, and utensils before handling raw produce.

    While shopping, only buy the best-looking produce that will stay fresh the longest. “Pick high-quality produce with no bumps or scratches at the peak of ripeness or maybe a little under ripe,” Albrecht said. “And make sure there is no mold, especially on berries.”

    © American Institute for Preventive Medicine

  • Argentinian Grilled Steak With Salsa Criolla

    HEALTHY EATING

    Image of Argentinian grilled steak.

    Ingredients

    For the salsa:

    1 large, ripe tomato

    1/4 small red onion

    2 tablespoons fresh parsley

    2 teaspoons extra virgin olive oil

    2 teaspoons red wine vinegar

    1/2 teaspoon minced garlic

    1/4 teaspoon dried oregano

    1/8 teaspoon low-sodium adobo seasoning

    1/8 teaspoon crushed red pepper

    For the steak:

    1 pound skirt steak

    1/8 teaspoon low-sodium adobo seasoning

    Directions

    For the salsa:

    1.  In a small bowl, mix together tomato, onion, parsley, olive oil, vinegar, garlic, oregano, low-sodium adobo seasoning and crushed red pepper.

    2.  Cover and refrigerate for at least 1 hour or up until 48 hours.

    For the steak:

    1.  Heat grill to medium-high heat. Sprinkle steak on both sides with low-sodium adobo seasoning. Place steak on hot, greased grill grates.

    2.  Cook until steak is well browned on both sides and cooked to 145 °F.

    3.  Let rest for 5 minutes. Thinly slice steak and serve. Top with reserved Salsa Criolla

    Nutrition information: Serves 4. Calories 220; Total Fat 11 g; Saturated Fat 4 g; Sodium 80 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Protein 25 g

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Are You Washing Your Hands The Right Way?

    MEDICAL NEWS

    Water drop illustration with the words "Wash your hand".

    The Centers for Disease Control and Prevention (CDC) says washing your hands is like a “do-it-yourself” vaccine. Washing your hands properly and at the right time will slash your risk of getting sick with illnesses like colds, flu and stomach bugs that cause diarrhea and vomiting.

    Handwashing seems simple. But, there are some steps you must take to ensure your hands are truly clean.

    The five steps

    1.  Wet your hands with clean, running water. It can be warm or cold. Then turn off the water and apply soap to your hands.

    2.  Rub hands together to get a lather. Cover the palms, backs of hands, between the fingers and under the nails.

    3.  Continue scrubbing for at least 20 seconds. Count to 20 slowly or sing the “Happy Birthday” song twice.

    4.  Rinse all the soap off under clean, running water.

    5.  Dry your hands using a clean towel. If one is not available, allow them to air dry completely.

    Don’t touch your face – a win-win

    It’s impossible for hands to stay clean all the time. Even if you’ve just washed them, try to avoid touching your face, eyes, nose and mouth. This will help keep you from letting germs into your body.

    Also, this habit helps protect those around you. If you’re sick and you touch your face, you could be putting germs onto your hands that can be spread to others.

    What about hand sanitizer?

    Alcohol-based hand sanitizers are handy to keep in a pocket or purse. Hand sanitizers do clean, but they may not remove all germs, the CDC says. They also won’t remove chemicals or visible dirt very well.

    In short, keep hand sanitizer with you, and use it when you’ve touched something that may be germy (like a door handle or ATM buttons). But, get to a sink to wash your hands whenever you can.

    Good hand hygiene is good for everyone – except germs. Wash up to stay healthy!

    © American Institute for Preventive Medicine

  • Are You Driving Yourself To Burnout?

    SUCCESS OVER STRESS

    Image of elevated train and cars on road.

    Commuting length, distance, and means are stress factors that can lead to burnout, said Annie Barreck of the University of Montreal’s School of Industrial Relations.

    By car:

    No surprises: the bigger the city, the more stressful the commute, at least for people traveling by car. Passengers are more likely to be stressed out than drivers because carpooling reduces the passenger commuters’ sense of control, which causes them more stress before they’ve even arrived at work.

    By public transit:

    People with long commutes from rural areas via bus or train connections are stressed about uncontrollable delays. The stress carries over into the workplace. But transit users in major urban areas are less likely to have symptoms of burnout.

    By bike or on foot:

    Biking is also a mixed bag that is determined by the area the commuter is working in. Commuting by bike in the suburbs is more stressful than biking in the city where cyclists and walkers have access to safety features such as cycle paths and pedestrian crossings, which increase their sense of control over their commute.

    Study findings show that the risk of burnout increases significantly when a commute lasts more than 20 minutes. Above 35 minutes, all employees are at increased risk of cynicism toward their job. Barreck believes this should lead employers to adopt flexible commuting arrangements.

    © American Institute for Preventive Medicine

  • Are You Addicted To Shopping?

    WELL-BEING

    Image of couple holding shopping bags.

    Whether you like to look at clothing, housewares, tools, or electronics, shopping is a favorite pastime for many people. As the holidays approach, shopping becomes even more popular. Big sales, special deals, and promotions all seek to get more people to buy, buy, buy.

    But for some people, shopping is more than just fun around the holidays. It can actually be an addiction, according to the National Institute on Alcohol Abuse and Alcoholism.

    Signs of Shopping Addiction

    Many people think addiction is only for drugs and alcohol. But many behaviors including shopping can become an addiction. Access to online shopping can make the problem worse. You can buy whatever you want from the privacy of your home and just a few mouse clicks.

    It can be difficult to know if you just like to shop, or if it’s really a problem. If three or more of these statements apply to you, you may be addicted to shopping:

    *  You frequently buy things you don’t need.

    *  You have many unopened packages of items or clothing with the tags still on.

    *  You purchase things you can’t afford by using credit cards.

    *  You hide your purchases from your spouse or family.

    *  You feel a strong need to shop when you’re sad, angry, or anxious.

    *  You have secret credit cards or open new cards when others ones are maxed out.

    *  You think obsessively about shopping and money.

    *  You buy much more than planned, and feel guilty or ashamed afterward.

    *  Your relationships with family or friends have been affected by your shopping.

    © American Institute for Preventive Medicine

  • Are Natural Sleep Aids Safe?

    WELL-BEING

    Image of different supplements.

    Many herbal and “natural” sleep supplements are available in stores today. Although they claim to help you sleep without side effects, experts say you should use caution before taking one.

    The Food and Drug Administration (FDA) considers these natural remedies to be “dietary supplements.” This means they are not regulated as strictly as medicines. In fact, the companies that make these supplements don’t have to get FDA approval before selling them.

    Herbs and supplements can interact with medicines you already take. Be sure to talk with your doctor before taking any natural supplement. And parents should not give any natural supplements to children without first talking with the child’s pediatrician. These supplements can have effects on children’s growing bodies.

    © American Institute for Preventive Medicine