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/>.

Fighting the Nail Biting

Nail biting is a fairly common habit among children, teenagers, and young adults. Research suggests that 30% of children ages 7-10, 45% of teenagers, and 25% of young adults bite their nails.

People most often bite their nails when they're focusing on a different task (like reading, homework, or television), are bored, or are experiencing stress, excitement, or anxiety. Many times people don't even realize they are biting their nails because it has become a habit - some people bite their nails in their sleep.

Why is nail biting considered such a bad habit? Continual nail biting leaves your fingers red and sore and can even cause them to bleed. In some cases, you may get an infection on your fingers or in your mouth. It's also very unsanitary. Think of everywhere your fingers have been and all the germs that are being put into your mouth! Finally, nail biting is bad for your teeth and can cause permanent damage to your fingernails.

Many times, people who bit their nails are embarrassed to show their hands or fingers. Here are give suggestions for "fighting the nail biting" to help you break your habit and feel confident in your hands and fingers.

1. Maintain your fingernails by regularly trimming and filing them. If they are short and kept, you will be less likely to bite them.
2. Get a manicure regularly or use nail polish. If your nails look nice or you spend a little money on them, you may not be so inclined to bite them.
3. Coat your fingers or fingernails with a bitter-tasting nail polish. Every time you go to bite your nails, you will have a nasty taste in your mouth.
4. Wear gloves or put stickers or bandages on the tips of your fingers to remind you not to bite.
5. Substitute nail biting for a different activity like drawing, writing, playing with Silly Putty, or using a stress ball. Find a different technique like yoga or meditation to manage stress.

Source: 

Connelly, D.D.S., Thomas P. "Mouth Health: The Dish on Biting Your Nails." The Huffington Post. TheHuffingtonPost.com, 20 May 2010. Web. 22 May 2013. <http://www.huffingtonpost.com/thomas-p-connelly-dds/mouth-health-the-dish-on_b_574866.html>.

"How to Stop Biting Nails." How to Stop Biting Nails Tips.com. N.p., 15 Dec. 2012. Web. 22 May 2013. <http://stopnailbitingtips.com/>.

"Nail Biting." American Academy of Dermatology. American Academy of Dermatology, n.d. Web. 22 May 2013. <http://www.aad.org/dermatology-a-to-z/for-kids/about-nails/nail-biting>.


"Nail-Biting -Topic Overview." WebMD. WebMD, 03 Jan. 0000. Web. 22 May 2013. <http://www.webmd.com/anxiety-panic/tc/nail-biting-topic-overview>.

"Stop Nail Biting: Treatments and Causes of Biting Fingernails." WebMD. WebMD, 2 Nov. 2012. Web. 22 May 2013. <http://www.webmd.com/beauty/nails/stop-nail-biting-tips>.

 

Napping

30-50% of college students enjoy napping. College students will nap at any time, and in any pace - sometimes in bed, on the couch, on the lawn in front of the library, or on a bench in a building.

Healthy napping can have benefits like increased relaxation, reduced fatigue, increased alertness, and improved mood. It can also improve our overall performance by improving our reaction time, memory, and decreasing the chance of accidents or mistakes.

However, there can also be some drawbacks to napping. Sometimes napping can make you more groggy or tired than before. Napping can also decrease your quality of sleep at night or intensify already existing sleeping problems. 

Here are some "do's" and "don'ts" to healthy napping.

DO keep naps shorts (20-30 minutes). This will decrease the chance you will be sleepier afterwards.

DO set an alarm to wake you up.

DON'T take a nap later than 4 in the afternoon. If you sleep later in the afternoon, it is more likely to affect your nighttime sleep. The best time to nap would be between two and three in the afternoon.

DO nap in a comfortable environment.

Sources:

"Napping: Do's and Don'ts for Healthy Adults." Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Nov. 2012. Web. 20 May 2013.  

Soong, Jennifer. "Power Naps: Napping Benefits, Length, and Tips." WebMD. WebMD, 20 May 2013.  

20 Ways to Incorporate More Fruits & Vegetables in Your Diet

Fruits and vegetables are an important part of a healthy diet. They are low in calories; contain fiber, vitamins, and minerals; and may reduce the risk of certain diseases. They are also quick and easy, and come in a variety of colors, textures, and flavors.

Here are 20 ways you can incorporate more fruits and vegetables into your diet:

1. Add some pizzazz to your vegetables by adding spices or using balsamic vinegar or olive oil.
2. Purchase pre-sliced or prepared produce if slicing and dicing isn’t your thing or you need to save time. (Note: This will be more expensive than doing it yourself.)
3. Replace your soda with a low-sodium vegetable juice.
4. Add peppers, onions, mushrooms, or your favorite vegetables to your morning egg.
5. Add sliced strawberries, bananas, peaches, strawberries or other fruit to your cereal or oatmeal.
6. Mash an avocado and use it as a spread or dip.
7. Dip your fruits or vegetables in low-fat yogurt, hummus, or a low-fat dip/dressing.
8. Make a smoothie using a variety of fruits and vegetables.
9. Add finely grated vegetables to sauces, soups, or casseroles.
10. Top your pizza with vegetables like mushrooms, peppers, onion, broccoli, zucchini, tomato, and spinach.
11. Replace stick vegetables for chips.
12. Grill vegetable kabobs.
13. Cut vegetables and keep readily-available in the fridge for a quick and convenient snack.
14. Keep a bowl of ripe fruit on the table.
15. Puree fruit for a sauce for poultry, seafood, or French toast.
16. Fill your sandwich with vegetables and some fruit for a sweet touch.
17. Bake a piece of fruit and top with cinnamon or drizzled honey for dessert.
18. Eat a salad for your main dish.
19. Keep frozen or canned fruits and vegetables on hand.
20. Bake thinly sliced sweet potatoes or kale to make chips.

Sources:
“20 Ways to Enjoy More Fruits and Vegetables” Academy of Diet and Nutrition – eat right!
http://www.fruitsandveggiesmorematters.org/top-10-healthy-ways-to-cook-fruits-and-vegetables
http://www.health.harvard.edu/fhg/updates/13-ways-to-add-fruits-and-vegetables-to-your-diet.shtml

Words to Inspire

This Sunday, Mother’s Day, we honor all women across the world for their influence and impact in the home and community. Whether you are a mom with little kids, an empty nester, a single adult, proud grandma, or faithful school, piano, or church teacher, you make a positive contribution and have an important role.  

 "The Women in Our Lives" - Mormon Message

 
“Sisters, wherever you are, whatever your circumstances may be, you are not forgotten. No matter how dark your days may seem, no matter how insignificant you may feel, no matter how overshadowed you think you may be, your Heavenly Father has not forgotten you. In fact, He loves you with an infinite love.

Just think of it: You are known and remembered by the most majestic, powerful, and glorious Being in the universe! You are loved by the King of infinite space and everlasting time! . . . My dear Relief Society sisters, you are closer to heaven than you suppose. You are destined for more than you can possibly imagine.”

• President Dieter F. Uchtdorf (“Forget Me Not” Ensign November 2011)

“When the real history of mankind is fully disclosed, will it feature the echoes of gunfire or the shaping sound of lullabies? The great armistices made by military men or the peacemaking of women in homes and in neighborhoods? Will what happened in cradles and kitchens prove to be more controlling than what happened in congresses? When the surf of the centuries has made the great pyramids so much sand, the everlasting family will still be standing, because it is a celestial institution, formed outside telestial time. The women of God know this.”

• Elder Neal A. Maxwell (“The Women of God” General Conference April 1978)

“Recent horrifying events in the United States have underscored the fact that we live in a world of uncertainty. Never has there been a greater need for righteous mothers—mothers who bless their children with a sense of safety, security, and confidence about the future, mothers who teach their children where to find peace and truth and that the power of Jesus Christ is always stronger than the power of the adversary. Every time we build the faith or reinforce the nobility of a young woman or man, every time we love or lead anyone even one small step along the path, we are true to our endowment and calling as mothers and in the process we build the kingdom of God. No woman who understands the gospel would ever think that any other work is more important or would ever say, “I am just a mother,” for mothers heal the souls of men.

Look around. Who needs you and your influence? If we really want to make a difference, it will happen as we mother those we have borne and those we are willing to bear with. If we will stay right with our youth—meaning, if we will love them—in most cases they will stay right with us—meaning, they will let us lead them.
As mothers in Israel, we are the Lord’s secret weapon. Our influence comes from a divine endowment that has been in place from the beginning. In the premortal world, when our Father described our role, I wonder if we didn’t stand in wide-eyed wonder that He would bless us with a sacred trust so central to His plan and that He would endow us with gifts so vital to the loving and leading of His children. I wonder if we shouted for joy at least in part because of the ennobling stature He gave us in His kingdom. The world won’t tell you that, but the Spirit will.

We just can’t let the Lord down. And if the day comes when we are the only women on earth who find nobility and divinity in motherhood, so be it. For mother is the word that will define a righteous woman made perfect in the highest degree of the celestial kingdom, a woman who has qualified for eternal increase in posterity, wisdom, joy, and influence.”

• Sister Sherri Dew (“Are We Not All Mothers” General Conference October 2001)

“Woman is God’s supreme creation. Only after the earth had been formed, after the day had been separated from the night, after the waters had been divided from the land, after vegetation and animal life had been created, and after man had been placed on the earth, was woman created; and only then was the work pronounced complete and good.

“Of all the creations of the Almighty, there is none more beautiful, none more inspiring than a lovely daughter of God who walks in virtue with an understanding of why she should do so, who honors and respects her body as a thing sacred and divine, who cultivates her mind and constantly enlarges the horizon of her understanding, who nurtures her spirit with everlasting truth.”

• President Gordon B. Hinckley (“Our Responsibility to Our Young Women,” Ensign, Sept. 1988, 11.)

“Our destiny is greater than we can imagine. If only we understood who we are and what is in store for us, our hearts would overflow with such gratitude and happiness that it would enlighten even the darkest sorrows with the light and love of God, our Heavenly Father. The next time you feel unhappy, remember where you came from and where you are going. Rather than focus on things that dampen your thoughts with sorrow, choose to focus on those things that fill your soul with hope. You will realize that these things are always connected to serving God and our fellowmen. Remember that the Lord has given you His word in the scriptures. Pray earnestly to Him; talk with Him daily. Learn of Him, and walk in His way. Serve God and serve your fellowmen.”

• President Dieter F. Uchtdorf (“The Reflection in the Water” CES Fireside November 2009)

The Truth about High Heels

As a woman, you may have heard the phrase, “Beauty is pain.” We are constantly waxing, washing, shaving, tweezing, and waking up thirty minutes earlier for the sake of looking good. Although this phrase may often refer to the extra time, effort, and money we put in to beauty, in some cases, there is real pain that comes from our desire to look and feel beautiful. A classic example of this comes from our own shoe closet – the high heel.

One out of ten women wear high heels at least three days a week. Women of all ages and professions put on their pumps for work, class, religious gatherings, or social events thinking little of the pain and more about the outfit. In fact, 42% of women say that they will wear shoes regardless of the discomfort they feel. However, women should be aware of what this pain means and the effects that come as a result of it.  

High heels can cause a misalignment of your body. When you wear heels, more pressure is put on the ball of your foot causing you to tilt forward. In order to compensate and stand upright, we overarch our back backwards. This creates a strain on your hips, knees, and back that can create serious problems overtime. 

High heels also cause muscles to shorten. Neck muscles can tighten when our posture is off, our Achilles tendon can shorten since the heel is constantly raised, and our calf and lower back muscles can experience fatigue. In an attempt to counteract this strain, we may experience spasms in other muscles. 

Finally, wearing high heels may cause damage to our feet. High heels restrict our feet and especially toes to “unnatural” positions. The pain that results from this is intensified from the pressure that is added from the heel angle. Further, high heels aggravate bunions, and can cause calluses, ingrown toe nails, and corns.

It is important that we protect our feet! One study suggests that women as young as twenty-five can have permanent damage from wearing heels. We should invest in good shoes that support our feet and are comfortable. Does this mean we need to give up our heels for good? Not necessarily! Here are a few suggestions to limit the high-heel effect on your feet and body. 

1. Wear different heights of heels (especially low ones).
2. Make sure your heels are the right size – you don’t want your foot to slide forward.
3. Wear heels on days where you won’t be walking a lot, or bring “commuting” shoes for your drive or walk.
4. Use insoles to reduce the impact on your knees.
5. Wear pumps with a thicker heel to give you more stability and decrease the pressure on your toes.
6. Stretch the muscles in your hip flexors, hamstrings, and calves.
7. Give your feet a break. Incorporate flat shoes into your wardrobe and do not wear your heels for long periods of time.

Don’t make beauty a more painful experience! Treat your feet right, and you will thank yourself later. As one doctor stated, "Your feet are, quite literally, your base of support. If your feet aren’t happy, nothing above them will be…Take a closer look at your shoe selection and take small steps now to prevent big foot problems later."

Sources:
Melnick, Meredith. "High Heels: Worth The Health Risk?" The Huffington Post. TheHuffingtonPost.com, 26 Jan. 2012. Web. 29 Apr. 2013. <http://www.huffingtonpost.com/2012/01/26/high-heels-are-dangerous-study_n_1232278.html>.

"The Real Harm in High Heels." American Osteopathic Association. N.p., n.d. Web. 29 Apr. 2013. <http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/womens-health/Pages/high-heels.aspx>.

"Tips to Avoid Foot Pain From High Heels." WebMD. N.p., n.d. Web. 29 Apr. 2013. <http://women.webmd.com/features/tips-to-avoid-foot-pain-from-high-heels>.

Walsh, Kelle. "Can High Heels Hurt You?" One:life. One Medical, 19 Jan. 2012. Web. 29 Apr. 2013. <http://www.onemedical.com/blog/health-101/can-high-heels-hurt-you/>.