Atlantic salmon face the abrupt changing climate

Atlantic salmon are among the most imperiled species in the Northeast Region. While at one time hundreds of thousands of salmon made their epic migration from the oceans of Greenland to their natal rivers in Maine, now only remnant populations remain. Recovering this iconic species is a priority for the U.S. Fish and Wildlife Service.

The odds have been against the salmon. The construction of dams, overfishing, habitat loss, and water pollution have collectively caused their decline.

Biologists at the Craig Brook National Fish Hatchery, part of the Atlantic salmon recovery operation that Santavy oversees, are experimenting with ways to delay the spawning cycle that they’re seeing in the Penobscot River salmon. By artificially manipulating water temperatures and length of daylight they are attempting to bring the captive fish more in sync with seasonal river conditions. Hatchery-raised fish comprise 95-percent of the salmon population in the Penobscot.
Adult Atlantic salmon. Credit: Bob Michelson Adult Atlantic salmon. Credit: Bob Michelson

An additional concern in recovering the Atlantic salmon is that the rivers in the Downeast region of Maine are experiencing extreme fluctuations in water flows – heavier rainfalls happening less frequently, combined with earlier snow and melting river ice – that have been predicted in certain climate change models. During these weather events, the high-flowing water doesn’t have a chance to absorb into the river beds, which contain minerals that serve as a buffer to changing water chemistry. This lack of buffering can increase the acidity of the water. After the rainwater flushes out the system, river flows now tend to decrease rapidly unlike the gradual decline seen in the past.

According to Santavy, these shifting river conditions occur at a time in the spring when the juvenile salmon are very vulnerable. In the wild, the fish have just a one-month window of time to transform from parr into smolt before migrating to the sea.

Biological studies conducted by the U.S. Geological Survey (U.S.G.S.) show that it can take weeks for a salmon in this life stage to recover after being exposed to acidic conditions. Acidic pH levels in the water lower than 6 (7 is neutral) can cause naturally occurring aluminum levels in the water to become reactive to the fish. This can prevent calcium from binding to the fishes’ gills – a necessary process for their transition to the marine environment. If this is the case, Santavy says it could help explain the reason smolt are being lost in the estuaries, and would be devastating to recovery efforts.

The Right dieting plans

Dieting do’s

Eat breakfast every day! Skipping it won't help you lose weight. It'll just have you reaching for snacks later.

Drink water, juice, milk or smoothies instead of fizzy drinks. The normal kind are packed with sugar, and the diet kind have no nutritional benefits.

Drink 8 glasses of water a day - it's calorie free! The symptoms of dehydration can also be mistaken for hunger pangs.

Eat five portions of fruit and vegetables a day. Even a glass of fruit juice counts!

The odd treat's fine, just don't base your diet solely around chips!

Dieting don'ts

Don't diet! Instead, aim to get active and eat sensibly. This means eating enough starchy foods (bread, pasta), lots of fruit and veg and moderate amounts of meat, fish and dairy.

Avoid any eating plan that restricts your intake of dairy products. Growing bones need calcium!

Your body needs certain types of fats to look and feel healthy. But limit the saturated kind (found in foods like butter, hard cheese, fatty cuts of meat, pastry, biscuits and cakes) to an occasional treat.

Crash diets don't work in the long term and the weight will pile back on. The best way to achieve lasting results is to adapt your lifestyle gradually.

What is healthy eating all about?

Healthy eating is all about eating a range of foods which gives us a healthy and wholesome balance. It's really important to eat different food types so we get all the nutrients such as vitamins and minerals that we need. Fibre and whole grain foods are excellent too as they help us to digest food really well.

Healthy eating is about enjoying all the wonderful foods out there as well as understanding what we are eating and why? Healthy eating is not designed to be restrictive or un-exciting – there is tremendous variety in what we can prepare and cook.

Removing salt from our cooking and replacing with herbs and spices is a great way of adding extra flavour. Use small amounts of unsaturated fats (liquid at room temperature) in cooking or maybe a spray dispenser or just water for cooking if you want to keep it mega-healthy. We need a good balance of protein and carbohydrate but the least amount of sugar and fats.

Keeping hydrated as well is really key, sensible water intake keeps our bodies working just as they should be helping for example our joints, digestion, brains and skin.

If you would like to find out even more about healthy eating please have a look at the websites featured below, there is lots of information to guide you in eating healthily. And for the children there are some fun sites too!

Motivating kids to enjoy physical activity

Being a role model
Kids will usually follow what you do more than what you say. If they see you enjoying physical activity and having fun, it will motivate them to be more active. It also means they can’t use the classic excuse (either stated or just in their thoughts) of ‘Well, you don’t do anything yourself’.
Playing together is important too. Help your child practise basic sporting and movement skills such as throwing and catching or kicking a ball.

Providing the right conditions
With a bit of planning you can set up the conditions for getting active:
• Have a range of active ideas for when your child says ‘I’m bored’ – hide and seek, skipping, throwing and catching, etc. See activity ideas for more suggestions.
• Buy gifts that encourage physical activity, such as balls, bats or skipping ropes.
• Encourage active play with your child’s friends – bike-riding, kicking a ball.
• Provide some soft balls and equipment for active indoor games.
• Create fun and exciting opportunities for activity, e.g. after school or on weekends. It’s easy to think that your child is sufficiently active at school, but they need to be encouraged to be active at home as well.
• Encourage your child to be more active outside during daylight hours, to balance being less active when it’s not possible for them to be outside.
• Try and plan activities during school holidays, such as trying a new sport or going to a holiday camp.

If your child is inactive, gradually build up the amount of activity they do. Start with a moderate amount and set goals so you can chart progress over time.
Keeping it going

Long-term motivation is not so easy to achieve. Once your child is up and active, take some sensible steps to keep it going:
• Build up the amount of activity over time and chart their progress.
• Let your child try a variety of activities so they find ones they enjoy and want to continue with.
• Keep it interesting. Encourage them to try something different if they lose interest in one activity. Variety also ensures they develop a range of skills.
• Be flexible with the weather and different seasons. Have a list of activities for rainy days.
• Support your child’s choice of activity, whether it’s active play or organised sport.
• Recognise their achievements.
• Offer active rewards if your child attends an activity regularly and achieves their goals, e.g. take them to the pool or the beach.
• Attend practice sessions or matches whenever possible.

Go with Healthy Snacks

If you are trying to lose weight or maintain a healthy weight, snacking can be part of your diet. Use moderation and balance when selecting foods to snack on. Select foods that satisfy your hunger, supply your body with energy and provide important nutrients. Try to keep your snack at 100 calories or less. Choose your snacks from the following food groups:

• Fruits and vegetables give you a feeling of fullness with no fat and small amount of calories. These are low energy density foods so you can eat more for your 100 calories. They give you vitamins, minerals, fiber and water.
• Whole grains are rich in fiber and complex carbohydrates to give you energy that will last. Look for low-fat whole-grain crackers, whole grain pretzels and crisp breads.
• Nuts and seeds give you protein and make you feel fuller longer. They are high in healthy fats so be careful how much you eat.
• Low-fat dairy products like cheese, yogurt are good sources of calcium and protein and other vitamins and minerals. Look for the low calorie or “Light” varieties of yogurt.

Food safety guidelines in the kitchen

Clean. Wash hands and surfaces often

Wash your hands with warm soapy water for 20 seconds (count to 30) before you handle food or food utensils. Wash your hands after handling or preparing food, especially after handling raw meat, poultry, fish, shellfish, or eggs. Right after you prepare these raw foods, clean the utensils and surfaces you used with hot soapy water. Replace cutting boards once they have become worn or develop hard-to-clean grooves. Wash raw fruit and vegetables under running water before eating. Use a vegetable brush to remove surface dirt if necessary. Always wash your hands after using the bathroom, changing diapers, or playing with pets. When eating out, if the tables, dinnerware, and restrooms look dirty, the kitchen may be, too—so you may want to eat somewhere else.

Separate. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing
Keep raw meat, poultry, eggs, fish, and shellfish away from other foods, surfaces, utensils, or serving plates. This prevents cross-contamination from one food to another. Store raw meat, poultry, fish, and shellfish in containers in the refrigerator so that the juices don't drip onto other foods.

Cook. Cook foods to a safe temperature
Uncooked and undercooked animal foods are potentially unsafe. Proper cooking makes most uncooked foods safe. The best way to tell if meat, poultry, or egg dishes are cooked to a safe temperature is to use a food thermometer. Several kinds of inexpensive food thermometers are available in many stores.

Reheat sauces, soups, marinades, and gravies to a boil. Reheat leftovers thoroughly to at least 165° F. If using a microwave oven, cover the container and turn or stir the food to make sure it is heated evenly throughout. Cook eggs until whites and yolks are firm. Don't eat raw or partially cooked eggs, or foods containing raw eggs, raw (unpasteurized) milk, or cheeses made with raw milk. Choose pasteurized juices. The risk of contamination is high from undercooked hamburger, and from raw fish (including sushi), clams, and oysters. Cook fish and shellfish until it is opaque; fish should flake easily with a fork. When eating out, order foods thoroughly cooked and make sure they are served piping hot.

Chill. Refrigerate perishable foods promptly
When shopping, buy perishable foods last, and take them straight home. At home, refrigerate or freeze meat, poultry, eggs, fish, shellfish, ready-to-eat foods, and leftovers promptly. Refrigerate within 2 hours of purchasing or preparation—and within 1 hour if the air temperature is above 90º F. Refrigerate at or below 40º F, or freeze at or below 0º F. Use refrigerated leftovers within 3 to 4 days. Freeze fresh meat, poultry, fish, and shellfish that cannot be used in a few days. Thaw frozen meat, poultry, fish, and shellfish in the refrigerator, microwave, or cold water changed every 30 minutes. (This keeps the surface chilled.) Cook foods immediately after thawing. Never thaw meat, poultry, fish, or shellfish at room temperature. When eating out, make sure that any foods you order that should be refrigerated are served chilled.

Follow the label
Read the label and follow safety instructions on the package such as "KEEP REFRIGERATED" and the "SAFE HANDLING INSTRUCTIONS."

Serve safely
Keep hot foods hot (140º F or above) and cold foods cold (40º F or below). Harmful bacteria can grow rapidly in the "danger zone" between these temperatures. Whether raw or cooked, never leave meat, poultry, eggs, fish, or shellfish out at room temperature for more than 2 hours (1 hour in hot weather 90º F or above). Be sure to chill leftovers as soon as you are finished eating. These guidelines also apply to carry-out meals, restaurant leftovers, and home-packed meals-to-go.

When in doubt, throw it out
If you aren't sure that food has been prepared, served, or stored safely, throw it out. You may not be able to make food safe if it has been handled in an unsafe manner. For example, a food that has been left at room temperature too long may contain a toxin produced by bacteria—one that can't be destroyed by cooking. So if meat, poultry, fish, shellfish, or eggs have been left out for more than 2 hours, or if the food has been kept in the refrigerator too long, don't taste it. Just throw it out. Even if it looks and smells fine, it may not be safe to eat. If you have doubt when you're shopping or eating out, choose something else.

Food Safety Preparation Tips

Begin with clean hands. Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.

Cut away any damaged or bruised areas on fresh fruits and vegetables. Produce that looks rotten should be discarded.

All produce should be thoroughly washed before eating. Wash fruits and vegetables under running water just before eating, cutting or cooking.

Many precut, bagged produce items like lettuce are pre-washed. If the package indicates that the contents have been pre-washed, you can use the produce without further washing.

Even if you plan to peel the produce before eating, it is still important to wash it first.

Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.

Scrub firm produce, such as melons and cucumbers, with a clean produce brush.

Drying produce with a clean cloth towel or paper towel may further reduce bacteria that may be present.

Follow 10 Tips for healthy eating and physical activity

• Start your day with breakfast.
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

• Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

• Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

• Work up a sweat.
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

• Balance your food choices - don't eat too much of any one thing.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.

• Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

• Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

• Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structures activities are a sure way to feel good, look good and stay physically fit.
• Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.

• Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.

Choosing nutritious drinks

A short walk down the supermarket aisle shows how popular sugary drinks are, and there's no point denying that many children like them. But there is a point in limiting their intake and encouraging and offering healthier alternatives.

Encouraging healthy drinks – water and milk

Drinking water is the best way to quench thirst without providing additional sugar and kilojoules. Children should be encouraged to drink plenty of water each day. To make this easier, keep chilled water in the fridge and provide a jug of water with a slice of lemon or lime in it with dinner.

Reduced-fat milk (except for children under age 2) is a good source of protein as well as nutrients such as calcium and vitamin B12, important for strong teeth and bones. Reduced-fat milk contains the same level of nutrients as whole milk, but less saturated fat. Plain reduced fat milk is preferable, but flavored reduced fat milks are also acceptable. Milk drinks with fruit added, such as smoothies, are a good healthy option.
Reducing sugary drinks

Cordial, fruit juices, flavored mineral waters, sports drinks and soft drinks are usually high in some form of sugar. They contain few nutrients and may lead to tooth decay, excess energy (kilojoules) intake and weight gain. Even fruit juice, which has some nutritional value, still contains sugar and should be limited to small amounts.

Tips for parents

• Only buy soft drinks and other sugary drinks occasionally
• Dilute cordial drinks more than usual
• Use small glasses for sugary drinks
• Carry a bottle of water with you at all times for when children become thirsty
• Offer fruit, not fruit juice.

Things to consider while Eating at Restaurants

1. Avoid buffets

• All-you-can-eat buffets lead to overeating.

2. Stick to the light menu/Make careful menu selections
• Many restaurants indicate healthy choices on their menus, and most sit-down places will modify menu items at your request.
• If you don't know what's in a dish or don't know the serving size, ask.
• Main courses which have been baked, broiled, roasted, poached or steamed will be healthier than anything fried.
• Salads with plenty of fresh fruits and vegetables and light dressings will be better than salads with croutons, cheeses, meats and heavy dressings.

3. Don't be afraid to special order
• Ask for your vegetables and main dishes to be served without the sauces.
• Ask if things are fried or cooked in oil or butter – if they are, see if you can order them baked, roasted, or steamed with less added fat.
• Instead of French fries, request a double order of a vegetable or a side salad. If you can't get a substitute, just ask that the high-fat food be left off your plate.
• Order a fruit cup for an appetizer or the breakfast melon for dessert. Instead of a dinner entree, combine a salad with a low-fat appetizer.
• Many restaurants are happy to accommodate your requests.

4. Watch portion size
• At a typical restaurant, a single serving provides enough calories for at least two meals.
• If it is possible, order a smaller portion (often called ‘half sizes').
• If you can't order smaller portions, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate.
• Or, separate your meal before you start eating (you can even ask for a to-go container right away).

5. Share
• Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoids the temptation to overindulge.
• If you are sharing with a friend or your partner, your portion size is automatically reduced and there is less available to eat.
• It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.

6. Order sauce and dressing on the side
• If you ask for sauces and dressings on the side, you can control the amount that you eat.
• Often you can use less than is normally used and still enjoy the same taste.

7. Remember the big picture
• Think of eating out in the context of your whole diet. If it is a special occasion or a fun social event and you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day.
• Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.

Right Dietary guidelines for all

Enjoy a wide variety of nutritious foods every day:

• Eat plenty of vegetables and legumes.
• Eat plenty of fruit.
• Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain.
• Include milks, yoghurts, cheeses and/or alternatives such as soy-based products. Reduced fat varieties should be chosen whenever possible (but low fat milk is not suitable for children under two years of age).
• Include lean meat, fish, poultry or alternatives.
• Drink plenty of water.

Make sure you:
• Limit saturated fats and moderate total fat intake.
• Choose foods low in salt.
• Eat only moderate amounts of sugars and foods and drinks containing added sugars.
• If you choose to drink alcohol, limit your intake.

Common Cold, Cold and Cough Medicines

Sneezing, sore throat, a stuffy nose, coughing - everyone knows the symptoms of the common cold. It is probably the most common illness. In the course of a year, people in the United States suffer 1 billion colds.

You can get a cold by touching your eyes or nose after you touch surfaces with cold germs on them. You can also inhale the germs. Symptoms usually begin 2 or 3 days after infection and last 2 to 14 days. Washing your hands and staying away from people with colds will help you avoid colds.

There is no cure for the common cold. For relief, try

* Getting plenty of rest
* Drinking fluids
* Gargling with warm salt water
* Using cough drops or throat sprays - but not cough medicine for children under four
* Taking over-the-counter pain or cold medicines

However, do not give aspirin to children. And do not give cough medicine to children under four.

Sneezing, sore throat, a stuffy nose, coughing -- everyone knows the symptoms of the common cold. It is probably the most common illness. In the course of a year, people in the United States suffer 1 billion colds.

What can you do for your cold or cough symptoms? Besides drinking plenty of fluids and getting plenty of rest, you may want to take medicines. There are lots of different cold and cough medicines, and they do different things.

* Nasal decongestants - unclog a stuffy nose
* Cough suppressants - quiet a cough
* Expectorants - loosen mucus so you can cough it up
* Antihistamines - stop runny noses and sneezing
* Pain relievers - ease fever, headaches, and minor aches and pains

Here are some other things to keep in mind about cold and cough medicines. Read labels, because many cold and cough medicines contain the same active ingredients. Taking too much of certain pain relievers can lead to serious injury. Do not give cough medicines to children under four, and don't give aspirin to children. Finally, antibiotics won’t help a cold.

Understanding the physical health benefits of exercise

Another great thing about exercise is that it can keep your body healthy. Kids who exercise often have a healthier body weight than kids who don’t exercise. Exercise makes your bones solid, improves your heart and lungs, and makes your muscles strong.

Exercise can also affect specific diseases that affect adolescents and teens. New research shows that teens who exercise regularly (about 60 minutes of brisk exercise each day) burn more calories and use blood sugar more efficiently than teens who don’t exercise. This could protect you from developing type 2 diabetes. Why should this concern you? Well, in recent years, a lot of health problems that doctors saw only in adults are now seen in young people. For example, 15 years ago type 2 diabetes was rare among adolescents, but now it accounts for almost 50 percent of new cases of diabetes in young people.

Here is something else to consider: children and adolescents who are overweight are more likely to become adults who are overweight. If you start good habits (like daily exercise) when you are young, you will be likely to continue them when you’re older.

New research shows that exercise during the teen years (beginning at age 12) can help protect girls from breast cancer when they are older. Also, regular physical activity can help prevent colon cancer later in your life.

Tips for a Healthy and long-lasting Marriage

• Learn to communicate effectively. Communication is perhaps the most important key to a strong, healthy relationship. Effective communication requires you to be an active listener—listening without judgment and focusing on what your partner is saying—as well as expressing your own feelings in a positive, truthful way.

• Make time for each other. Part of being able to communicate effectively is making time for meaningful conversations in a setting free of distractions. For example, turn off the television in the evening to make it possible to have a real conversation or order a pizza and catch up during a quiet night at home.

• Fight fair. Don’t expect to agree on everything. An important part of resolving conflicts is being respectful of your partner’s feelings, even when you are arguing. Let your partner know you value what he or she is saying, even if you don't agree. Try to avoid criticizing, ridiculing, dismissing or rejecting your partner or what he or she is saying. If you’re feeling frustrated and feel as if your anger is taking over, take a time out from the conversation and agree to resume it at a specific time later. Note--If you ever feel as if you may physically hurt your partner, walk away and seek help immediately.

• Make a commitment to your relationship. Make your relationship with your partner a priority in your life. A relationship is a work in progress. It needs attention and effort to grow. No matter how busy you are, make time to spend quality time together, even if you have to schedule out specific time slots on your calendars. Celebrate each other’s accomplishments together and support each other during harder times.

• Express appreciation. Saying thank you can go a long way toward making your partner feel special and appreciated. Even though you may feel that your partner knows you care, it doesn’t hurt to say thanks—even for every day things like cooking dinner, putting the kids to bed, or taking out the trash.

• Maintain a sense of humor. Laugh often with your mate and be willing to laugh at yourself. Maintaining a sense of humor can relieve stress and tension, and help you get through a difficult time together.

• Learn to compromise. Compromise is important in any relationship, but it’s especially important in a marriage. If you disagree on an issue, discuss the problem calmly, allow each person to explain his or her point of view, and look for ways to meet each other in the middle.

• Practice forgiveness. There may be times when your partner makes a mistake or says or does something hurtful—whether intentionally or unintentionally. While it’s okay to be angry, it’s also important to then let go of the anger and move on. If you constantly bring up past hurts, it’s difficult to have a mutually loving relationship.

• Keep romance alive. Relationships are often romantic in the beginning, but as time passes and couples become distracted by other things—work, children, bills, the house—they often take each other for granted. Make your partner feel special by doing something romantic, no matter how small. For example, make breakfast in bed for your partner, make a date for a special night out, take a walk on the beach, or have a picnic.

• Take time for yourself. It’s normal for couples to have different hobbies, interests and friends. While it’s important to spend quality time with each other, it’s equally important to spend time alone or with friends. For example, plan a girls’ or guys’ night out, take a kickboxing class or join a book club. By making time for yourselves, you’ll appreciate each other more.
Finally, if you are having difficulty with your marriage or relationship, seek help. There are many resources available to help you including, therapists, clergy members, marriage workshops, and support groups.

Physical activity: Muscle-strengthening activity and Aerobic

Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try doing it more often.
What kinds of activity should I do?

To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.

• Aerobic (air–oh–bik) activities make you breathe harder and cause your heart to beat faster.

• Muscle-strengthening activities make your muscles stronger.Do moderate or vigorous aerobic activity for at least 10 minutes at a time.

If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activity includes things like walking fast, dancing, and raking leaves.

you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activity includes things like jogging, jumping rope, swimming laps, or riding a bike on hills.

Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can't say more than a few words without pausing for a breath.
Muscle-strengthening activities include push–ups, sit–ups, and lifting weights. Do muscle-strengthening activities at least 2 days a week.

Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it's hard for you to do more without help.

If you are overweight or obese, getting active can help you lower your risk of:
• Type 2 diabetes
• High blood pressure
• Heart disease
• Stroke
• Some types of cancer

Helpful Tips to Prevent Skin Cancer

Secretary Thompson is emphasizing that all Americans should take the necessary precautions to prevent skin cancer. As Americans begin their summer vacations and trips it is important to remember to reduce direct skin exposure to the sun. Americans are encouraged to "choose a cover". Covers include a sun umbrella, a t-shirt, a hat, sunglasses, and of course sun block (SPF 15 or higher).

Even a few sunburns can significantly increase your child's risk for skin cancer down the road. Here are some tips for parents: Sunscreen comes in a variety of forms - lotions, sprays, wipes, or gels. Be sure to choose one made especially for kids with Sun Protection Factor (SPF) of 15 or higher and has both UVA and UVB protection For most effective protection, apply sunscreen generously 30 minutes before going outdoors and don't forget to protect ears, noses, lips, and the tops of feet.

Reapply sunscreen throughout the day, especially after your child swims or exercises, this also applies to "waterproof" and "water resistant" products.

Tanned skin is damaged skin. Any change in the color of your child's skin after time outside - whether sunburn or suntan - indicates damage from UV rays. Children still need protection on cloudy or cool days. UV rays, not the temperature, do the damage. Clouds do not block UV rays, they filter them.

Simple Tips to Prevent Sports Injuries

• Don't bend your knees more than half way when doing knee bends.

• Don't twist your knees when you stretch. Keep your feet as flat as you can.
• When jumping, land with your knees bent.
• Do warm up exercises before you play any sport.
• Always stretch before you play or exercise.
• Don't overdo it.
• Cool down after hard sports or workouts.
• Wear shoes that fit properly, are stable, and absorb shock.
• Use the softest exercise surface you can find; don't run on asphalt or concrete.
• Run on flat surfaces.

For adults:
• Don't be a "weekend warrior." Don't try to do a week's worth of activity in a day or two.
• Learn to do your sport right. Use proper form to reduce your risk of "overuse" injuries.
• Use safety gear.
• Know your body's limits.
• Build up your exercise level gradually.
• Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.

For parents and coaches:
• Group children by their skill level and body size, not by their age, especially for contact sports.
• Match the child to the sport. Don't push the child too hard to play a sport that she or he may not like or be able to do.
• Try to find sports programs that have certified athletic trainers.
• See that all children get a physical exam before playing.
• Don't play a child who is injured.
• Get the child to a doctor, if needed.
• Provide a safe environment for sports.

For children:
• Be in proper condition to play the sport.
• Get a physical exam before you start playing sports.
• Follow the rules of the game.
• Wear gear that protects, fits well, and is right for the sport.
• Know how to use athletic gear.
• Don't play when you are very tired or in pain.
• Always warm up before you play.
• Always cool down after you play.

Food Safety Tips for all

• Wash hands and surfaces often - Bacteria are present throughout the kitchen. It can be found on cutting boards, utensils, sponges, counter tops and other surfaces.

• Don’t cross-contaminate foods - Cross-contamination is a term used to describe how bacteria can spread from one food to another. For example, cross contamination can occur when vegetables to be eaten raw come in contact with the liquid from raw meat, poultry and seafood.

• Cook to proper temperatures - Food safety experts agree that foods are properly cooked when they are heated for a long enough time at a high enough temperature to kill any harmful bacteria that may be present.

• Refrigerate foods promptly - Cold temperatures keep harmful bacteria from growing and multiplying. Refrigerators should be set no higher than 40ºF and freezers should be set at 0ºF.

• When in doubt, throw it out!

Almost everyone has experienced food borne illness, usually called "food poisoning," at some point in time. Often these illnesses are merely uncomfortable and inconvenient and do not require medical care. However, such infections can also result in very serious consequences, including hospitalization and death.

Changes in the way food is processed and distributed, international markets, and consumer demand have all altered our food supply. Today, food may reach the table through long chains of production, packaging, and transportation providing many opportunities for contamination. All these factors increase the risk for food borne illness.

Although large disease outbreaks associated with restaurants generally get more media attention, it is just as easy for food borne illness to occur at home. If food is handled and prepared safely, most of these illnesses can be avoided.

Food labels can help you pick healthy food

Food labels may help you make healthy food choices. But they can be confusing. Here are some quick tips for reading food labels:

Check Serving Size and Calories. All the information on a food label is based on the serving size. Be careful—one serving may be much smaller than you think. If you double the servings you eat, you double the calories and nutrients, including the percent Daily Values (DVs).

Percent DV: This tells you if a food is high or low in nutrients. Foods that have more than 20-percent DV of a nutrient are high. Foods that have 5-percent DV or less are low.

Saturated Fat: Saturated fat is not healthy for your heart. Compare labels on similar foods and try to choose foods that have a 5-percent DV or less for saturated fat. Most of the fats you eat should be polyunsaturated and monounsaturated. Keep total fat intake between 20 to 35 percent of calories.

Trans Fat: Trans fat is not healthy for your heart. When reading food labels, add together the grams of trans fat and saturated fat, and choose foods with the lowest combined amount.

Cholesterol: Too much cholesterol is not healthy for your heart. Keep your intake of saturated fat, trans fat, and cholesterol as low as possible.

Sodium (Salt): Salt contains sodium. Research shows that eating less than 2,300 milligrams of sodium about (1 teaspoon of salt) per day may reduce the risk of high blood pressure.

TIP: Many food labels say “low fat,” “reduced fat,” or “light.” That does not always mean the food is low in calories. Remember, fat-free does not mean calorie-free, and calories do count!

Fiber: Choose foods that are rich in fiber, such as whole grains, fruits, and vegetables.

Sugar: Try to choose foods with little or no added sugar (like low-sugar cereals).

Calcium: Choose foods that are high in calcium. Foods that are high in calcium have at least 20-percent DV.

Advantages of a Fiber Diet

"In the future, the HHS newsletter will be focusing on the benefits or drawback's of diets-fad or otherwise. Here is the first installment. With a gradual increase of fiber (and water) into your diet, you could reduce the risk of colon cancer, intestinal disorders, heart disease, constipation, the production of LDL's ("bad cholesterol") and aid in moderate weight loss. The Food and Drug Administration and the National Cancer Institute both recommend high fiber diets, which amounts to 20-35 grams of fiber per day, although they are careful to recommend you get your fiber from foods and not dietary supplements.

• Soluble fiber helps lower blood cholesterol levels and control blood glucose levels for people with diabetes. Examples of soluble fiber are: Oatbran, barley, kidney beans, fruits, and vegetables.
• Insoluble fiber remains virtually intact while passing through the body which causes the feeling of fullness, and provides fewer calories to the body. Some examples of insoluble fiber are: Wheat bran, vegetables and whole grains.
High-fiber foods also contain a considerable amount of antioxidants and phytochemicals, which are an advantage in any diet."