The Truth about Flip Flops

Although we don’t wear flip-flops on the BYU-Idaho campus, each of us loves to switch out our heavy boots each summer for our light and fun flip flops at home, at the pool, and around town. They don’t confine our toes, they’re easy to slip on, and although it’s just a flat piece of plastic with straps, they are downright comfortable to us!

While short periods of flip flop wearing are okay, the truth is, extensive sporting of these flimsy sandals can be dangerous to our bodies – especially our feet!

First and foremost, flip flops do not provide the support our feet need as we walk across hard surfaces like concrete, asphalt, and steel. Our feet are the first point of contact with the ground and flip flops have little or no shock absorption or heel cushioning from the constant impact. The position our feet land provides the foundation for the rest of our skeletal alignment, and a consistent bad foundation can lead to misalignment. (Also, when we walk in flip flops, our toes tend to grip the front of our sandals. This shortens our stride and creates an improper force/stress on impact as well.)

Second, flip flops have no arch support. When we wear flip flops, our feet become as flat as they possibly can. Although this may not be a problem for people with a good arch, it can cause more pain for those with already flat feet.

Third and finally, flip flops pose a greater risk for (foot) injury. Flip flops can easily lead to sprained ankles, tendonitis, stubbed or broken toes, cuts, punctures, torn nail beds, or smashed feet. Flip flops can also slide off your feet in the car and get lodged under the gas or brake pedal. Care should be taken when wearing flip flops!

Here are some “do and don’t” suggestions for your summer flip flop wearing:

DO: 

• DO choose more supportive flip flops.
• DO wear them to protect the bottoms of your feet in public locker rooms, at the pool or beach, or crossing hot surfaces.
• DO take care if you wear flip flops while doing yard work; watch out for lawnmowers, biting animals, tools, shovels, etc.
• DO use sunscreen to protect the top of your feet.

DON’T:

• DON’T walk in flip flops for extensive amounts of time.
• DON’T run or play sports in flip flops.
• DON’T disregard aches and pains. If your feet start hurting, change to a more supportive pair of shoes. 

Sources:
Csomor, Marina. "Flip-flops Present Feet with a Painful Problem." CNN. Cable News Network, 18 July 2012. Web. 25 June 2013.

Kam, Katherine. "Flip-Flops Comfy but Beware of Foot Pain." WebMD. WebMD, n.d. Web. 25 June 2013.

Tampons & Toxic Shock Syndrome

From the time you started using tampons, you have heard about toxic shock syndrome (TSS). You probably learned that this was an illness, that it was bad, and that it was somehow the result of wearing tampons. With that knowledge, you’ve tried to be diligent about your tampon use and you may even be very conscious about how your body feels during this time.

BUT do you know what this infection really is or the symptoms that go along with it?

Here are the facts about TSS.

Toxic shock syndrome (TSS) is a rare infection caused by bacteria. Although the relationship isn’t completely clear, superabsorbent tampons appear to be a related cause. Researchers suggest that it may not be the tampon itself that causes the illness, but the environment it provides for the bacteria to grow. Prolonged use increases bacteria growth in the vagina. In addition to tampons, contraceptives like sponges and diaphragms can facilitate bacteria growth too. 

TSS can also occur in non-menstruating individuals like post-menopausal women, children, and men. This occurs when the bacteria enters in skin wounds or during surgery. 

What are the symptoms?

-    High fever (102 F or above)
-    Vomiting
-    Diarrhea
-    Sunburn-like rash, even on the palms of the hands and soles of the feet
-    Red eyes
-    Dizziness
-    Lightheadedness
-    Muscle aches
-    Drop in blood pressure
-    Shock, kidney and/or liver failure

If you experience these symptoms, contact you medical provider. This is especially important if you are on your period, just finished your cycle, have been wearing tampons or have a skin or wound infection.

How can I prevent TSS?

You can prevent TSS by alternating tampon and pad use. When you use a tampon, choose the lowest absorbency that will fit your needs and change it as often as directed (typically every 4-8 hours). If your flow is very light, avoid using a tampon at all. You should wash your hands before inserting a new one.

If you have ever been diagnosed with TSS, do NOT use tampons.

Sources:
"Toxic Shock Syndrome and Tampons." Mckinley.illinois.edu. McKinley Health Center, 22 Oct. 2008. Web. 17 June 2013. <http://www.mckinley.illinois.edu/handouts/toxic_shock_syndrome.html>.

"Toxic Shock Syndrome." Kids Health. Nemours, n.d. Web. 17 June 2013. <http://kidshealth.org/parent/infections/skin/toxic_shock.html>.

"Toxic Shock Syndrome." Mayo Clinic. Mayo Foundation for Medical Education and Research, 07 May 2011. Web. 17 June 2013. <http://www.mayoclinic.com/health/toxic-shock-syndrome/DS00221>

Tips for Personal Safety

No matter how safe and secure you may feel in your home, work, school, or community, it is always important to practice good personal safety habits. It is when we assume that we are at no risk that we become vulnerable to possible crime and attacks.

Evaluate your own current safety practices and make adjustments where needed. Talk to your roommates about what you can do to make your apartment a safer place and implement some of the following tips.

1. The most important thing you can do to be safe is to be aware. Be aware of your surroundings – the environment and the people in it. Be aware of your feelings and follow your instinct – if you feel uncomfortable about something, trust your conscience and don’t do it!
2. For dates, day-long events, or if you’re going somewhere by yourself, tell your roommates where you’re going, who you’re going with, and when you should be back. Bring your phone in case you have a change of plans, your roommates need to get a hold of you, or if you have a problem. Communication is key! Make sure your cell phone is charged at all times too.
3. When you’re walking home at night, try to walk in well-lit areas where there are other people. Avoid deserted or risky areas. Walk confidently with your head up and be alert! Keep your hands free rather than being overloaded.
4. In your apartment, be diligent about locking the door! It’s smart to lock the door whether no one is home, everyone is home, or you are by yourself. Keep your house key in a safe place. Consider answering the door in person too, rather than inviting anyone who knocks on the door to “come in.”
5. When driving your car, park and drive in well-lit and populated areas. Make sure to roll your windows up and lock your doors. Have your keys ready when you get to your door so you don’t have to fumble in your pocket or purse.

You may also want to review these suggestions for safety when running or walking outside:

1. Let your roommates know your route or the general area you will be and how long you expect to be gone.
2. Run facing on-coming traffic.
3. Leave your headphones at home.
4. Carry personal identification or write it on the inside of your shoes.
5. Bring a friend!
6. Run when it is light outside and in open, populated, and well-lit areas.
7. Before crossing the street, make eye contact with the drivers at the stops. Don’t assume traffic will stop for you.
8. Bring your cell phone.
9. Change up your route; run at different times of the day and on different courses.

Above all, BE SMART! YOU are important. Do not compromise your own safety and well-being!

Sources:
Cohen, Jamie. "Personal Safety Tips for Women." ABC News. ABC News Network, 06 Jan. 2006. Web. 11 June 2013.

RRCA. "RRCA General Running Safety Tips." Road Runners Club of America. RRCA, 2013. Web. 11 June 2013. <http://www.rrca.org/education-advocacy/rrca-general-running-safety-tips/>.

SAFE. Best Practices for Personal Safety On and Off Campus. San Francisco: SAFE, 2006. Print.

SAFE. Personal Safety Guide For Everyone. June 2008. San Francisco SAFE, Inc., San Francisco.

SAFE. SAFE's Guide to Walking & Running. 2008. San Francisco SAFE, Inc., San Francisco.

Healthy Snacks

From 2007-2008, 2/3 of adults in the United States reported snacking at least two times every day. Snacking often accounts for ¼ of an adult’s daily calories. Although snacking can be a good way to incorporate all food groups and replenish energy throughout the day, it can also lead to overeating and the consumption of simple sugar and fat-filled foods. It is important that we select “smart snacks” that are healthy and filling.

The Academy of Diet & Nutrition gives these recommendations when it comes to snacks:

• Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind. Have a single-serving container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Here are some “smart-snacks” you may want to try:

• One tablespoon peanut butter spread on slices of a medium apple
• Three cups air-popped popcorn sprinkled with parmesan cheese, chipotle powder, etc.
• Six whole-wheat crackers and one slice low-fat Colby cheese
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
• 12 baked tortilla chips with salsa
• Small whole-wheat plain bagel
• Unsweetened apple sauce with cinnamon
• Graham crackers or rice cakes
• Vegetable sticks (carrots, celery, peppers, etc.)
• 1 string cheese stick

Try this easy recipe for a snack on the go! Cook it overnight, and they’ll be ready to go in the morning!

Homemade Fruit Roll-Ups
From ourbestbites.com

Ingredients:
2 ½ – 3 cups ripe or slightly over-ripe diced fruit
Sweetener to taste: honey, sugar, agave, etc.
2 teaspoons fresh lemon juice
Optional: seasonings, spices, extracts to taste

Instructions:
Preheat oven to lowest temperature. 140° or higher. Puree all ingredients in a food processor until smooth. Pour onto a baking sheet lined with plastic wrap, or a silicone baking mat (don’t use foil, parchment, or waxed paper), and spread to 1/8″ thick. Place in oven and bake for 6-8 hours, until center is not tacky anymore. Remove from oven and peel off of baking sheet. Cut into strips and roll in parchment or plastic. Store in airtight container or freeze.

Tips:

• All fruits will produce slightly different results.  Strawberries and Raspberries are two of my favorites that consistently produce good flavor and texture.  You might have to experiment to find what works well.  If you’re going to make a giant batch, you may want to test one first to make sure it works well.
• The addition of sugar or honey enhances the texture and makes the fruit roll ups a little chewier than if you leave it out.
• If using plastic wrap, it will shrink a little as the fruit dries, so do leave a little extra around the edges.

Sources:

"How to: Fruit Roll-ups" Our Best Bites. http://www.ourbestbites.com/2011/09/how-to-make-homemade-fruit-roll-ups/

Sebastian, Rhonda S., Cecilia W. Enns, and Joseph D. Goldman. "Snacking Patterns of U.S. Adults." What We Eat in America. National Health & Nutrition Examination Survey, June 2011. Web. 3 June 2013. http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/DBrief/4_adult_snacking_0708.pdf.

"Smart Snacking for Adults & Teens." Eat Right. Academy of Nutrition & Dietetics, 2012. Web. 3 June 2013. <http://www.eatright.org/nutritiontipsheets/>.