Author Archives: Monica

The Benefits of Massage

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Bodywork Goes Beyond Relaxation
As you lie on the table under crisp, fresh sheets, hushed music draws you into the moment. The smell of sage fills the air and you hear the gentle sound of massage oil being warmed in your therapist’s hands. Once the session gets underway, the daily stressors and aching muscles fade into an oblivious 60 minutes of relief, and all you can comprehend right now is not wanting it to end.

But what if that hour of massage did more for you than just take the pressures of the day away? What if that gentle, Swedish massage helped you combat cancer? What if bodywork helped you recover from a strained hamstring in half the time? What if your sleep, digestion, and mood all improved with massage and bodywork? What if these weren’t just “what if’s”?

Evidence is showing that the more massage you can allow yourself, the better you’ll feel. Here’s why:

Massage as a healing tool has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support. When you bump your head or have a sore calf, the natural response is to rub it to feel better. The same was true of our earliest ancestors.

Healers throughout time and throughout the world have institutionally and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason. We now have scientific proof of the benefits of massage — benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles. Having a massage does more than just relax your body and mind — there are specific physiological and psychological changes that occur, and even more so when massage is utilized as a preventative, frequent therapy and not simply mere luxury. Massage not only feels good, but it can cure what ails you.

The Fallout of Stress Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers blood pressure, increases circulation, improves injury recovery, encourages deep sleep, and increases concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect elixir for good health, but it can also provide an integration of body and mind. By producing a meditative state or heightened awareness of the present moment, massage can provide emotional and spiritual balance, bringing with it true relaxation and peace.

The incredible benefits of massage are doubly powerful if taken in regular “doses.” Researchers from the Touch Research Institute (TRI) at the University of Miami, found that recipients of massage can benefit even in small doses (15 minutes of chair massage or a half-hour table session). They also note that receiving bodywork two to three times a week is even more beneficial. While this may not be feasible, it’s nice to know that this “medicine” only gets better with frequency.

What does it Do In an age of technical and, at times, impersonal medicine, massage offers a drug-free, non-invasive, and humanistic approach based on the body’s natural ability to heal itself. Following is a brief list of the many known, research-based benefits of massage and bodywork:

– Increases circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs;

– Stimulates the flow of lymph, the body’s natural defense system, against toxic invaders. For example, in breast cancer patients, massage has been shown to increase the cells that fight cancer. Furthermore, increased circulation of blood and lymph systems improves the condition of the body’s largest organ — the skin;

– Relaxes and softens injured and overused muscles;

– Reduces spasms and cramping;

– Increases joint flexibility;

– Reduces recovery time and helps prepare the body for strenuous workouts, reducing subsequent muscle pain of athletes at any level;

– Releases endorphin — the body’s natural painkiller — and is proving very beneficial in patients with chronic illness, injury, and post-op pain;

– Reduces post-surgery adhesion and edema and can be used to reduce and realign scar tissue after healing has occurred;

– Improves range-of-motion and decreases discomfort for patients with low back pain;

– Relieves pain for migraine sufferers and decreases the need for medication;

– Provides exercise and stretching for atrophied muscles and reduces shortening of the muscles for those with restricted range of motion;

– Assists with shorter labor for expectant mothers, as well as reduces the need for medication, eases postpartum depression and anxiety, and contributes to a shorter hospital stay.

The benefits of massage are diverse. No matter how great it feels, massage isn’t just a luxury; it’s a health necessity.

Age is a State of Mind

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Baby Boomers Combat Aging with Bodywork
According to the U.S. Centers for Disease Control and Prevention, preventing disease and injury is critical to reducing the expected growth of health-care costs headed our way, as more than 70 million U.S. baby boomers cross the 60-year-old threshold. Moreover, disease prevention is critical to, well, your health!

Whether you’re a boomer who is running a marathon or running after your grandchildren, you know that growing older doesn’t mean growing old. If you’re wondering how to stave off the effects of aging, the preventative and restorative nature of massage and bodywork might be just what the body ordered.

Improved Circulation, Healthier Skin As our bodies age, our circulation slows and our skin loses its once youthful vitality. Experts say the mechanical nature of massage combats these effects by increasing circulation through the manipulation of tissue, improving the appearance and condition of the skin and its elasticity, and toning muscle tissue. Massage also creates a stimulating cellular function in the hypodermis, dermis, and epidermis layers of the skin and increases the production of skin-nurturing sebum.

Immunity and Stress If you’re already a frequent recipient of massage, you know what the work does to combat daily stress. But did you know how detrimental those stressors can be?

Experts say the majority of disease we encounter today is associated with stress. Not only that, stress is a huge factor in premature aging of the body. Researchers say chronic stress ages the body, weakens immune cell function, and can make cells appear up to 17 years older than they really are. Through its effects, massage deftly attacks stress, while boosting the immune system.
Massage encourages the release of oxytocin, a stress-reducing hormone in the body most often associated with birth and bonding, and activates the parasympathetic nervous system and its relaxation response. Massage also decreases beta brainwave activity, increases dopamine and serotonin levels in the body, and reduces cortisol levels, all of which are linked to decreased stress.

Squashing the Pain Part of the aging process, unfortunately, involves dealing with aches and pains. You might find a day of gardening brings on back pain you never experienced before, or your biking regimen now requires greater recovery time afterward. Even though pain is a constant source of grief for an aging body, massage can make a difference.

The passive movement in massage keeps joints more mobile and stimulates the synovial fluid, which lubricates the joints and nourishes the articular cartilage. Massage also prompts the release of endorphins and other pain-reducing neurochemicals.

In addition to the pains of physical exertion an aging body experiences, the discomfort caused by arthritis can be just as debilitating. Experts predict that one-third of Americans will get arthritis as they age. Ironically, most arthritis sufferers may not think of massage when they start to explore which therapies might ease their pain. While it is doubtful an arthritic joint can “heal” completely with massage, it can feel better. And for an arthritis sufferer, better is a welcome word, particularly when there are no side effects involved.

According to the Arthritis Foundation, an increasing number of doctors are recommending massage to their arthritis patients to help relieve the pain and stiffness caused by their disease. Massage can increase circulation around painful joints, bringing healing oxygen and nutrients, including amino acids, to rebuild tissue. Many massage therapists report that their arthritic clients find better and longer-lasting relief from massage than from pharmaceuticals.

Whether its reducing the symptoms of arthritis, or simply addressing the aches and pains of living an active life, massage can play an important role in aging well.

Bennies for Boomers The benefits from massage and bodywork can help bodies of all ages, especially for baby boomers. Research has shown that massage:
– Improves range of motion and decreases low-back pain.
– Increases circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs.
– Provides exercise and stretching for atrophied muscles.
– Reduces swelling and scar tissue.
– Reduces recovery time from injury/surgery.
– Reduces stress, a major contributor to disease and ill health.
– Releases endorphins, the body’s natural painkiller, thereby reducing the need for medications.
– Stimulates lymph flow and supports the body’s natural process of detoxification.

Psychological Value In addition to all the physical benefits massage and bodywork offers, there also are proven psychological changes we experience with massage. One of the reasons massage feels so relaxing is that there is a literal psychological benefit as dopamine and serotonin become balanced in the system. And when massage produces oxytocin in the body, there is a sense of being nurtured. Add that to the restorative effect that comes from those quiet moments during massage, and you’ve got a process that experts say is incredibly healing.

Aging, obviously, is a process none of us can avoid. As Benjamin Franklin said, “When you’re finished changing, you’re finished.” Turn the inevitability of aging into a positive process of change and let massage and bodywork help you along the journey.

Helping Veterans and Wounded Warriors

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This nation’s military veterans and wounded warriors continue to fight, long after they come off the battlefields. They fight to be whole again and to reclaim their physical and psychological health. Many forms of massage and bodywork can help them do just that.

Therapeutic Massage
With its ability to meld body and mind, massage is an excellent way for veterans to reintegrate. Not only can this kind of therapeutic touch address the physical wounds, it can help bring a sense of normalcy back into daily life. “Gratifying physical experiences, such as massages … may be experiences that patients build up that are not contaminated by trauma, and which may serve as a core of new gratifying experiences,” writes Bessel van der Kolk, author of Traumatic Stress.

Research on massage and veterans, funded by the National Institutes of Health, has shown considerable promise for this hands-on therapy. An initial 2014 study found that veterans reported significant reductions in physical pain, physical tension, irritability, anxiety/worry, and depression after massage. As a result, researchers are hoping to show in Phase 2 of their study that massage could diminish our veterans’ needs for opiods for pain management, a significant concern for the US Department of Defense and the veterans themselves.

Many of our military personnel returning from battle zones come home less than whole. In cases of amputation, massage can help control edema, deal with neuromas, improve skin health, and loosen scar tissue. For more on this topic, read “David’s Heroes” in the November/December 2014 issue of Massage Bodywork magazine. Find it online at www.massageandbodyworkdigital.com/i/398416.

When visiting a massage therapist for the first time, expect a comprehensive intake process to facilitate your session. If you are a veteran or wounded warrior, your therapist will want to discuss the extent of your injuries with you, the medical procedures you’ve undergone, and any ongoing health issues, as well as medications you’re currently taking. All of these questions help inform the therapist how to work most effectively and safely with you, so be honest and forthcoming in your responses. As with any massage, be sure to let your therapist know if anything makes you uncomfortable during your session–whether it’s that the room temperature is too hot or the massage pressure is too deep. At any time, you can end the session if the work is too intense or you need a break.

Craniosacral Therapy
Craniosacral therapy (CST) has shown considerable promise in helping military veterans and other posttraumatic stress disorder (PTSD) sufferers. The developer of CST, the late John E. Upledger, DO, OMM, believed this subtle hands-on therapy could make a difference. When he invited veterans to be part of intensive CST programs in 1999, he found that their depression and anxiety levels dropped considerably after the therapy was administered, and that feelings of hopelessness, which had once been pervasive, quickly dissipated.

Further evidence for CST came in 2004-2005, when military personnel returning from duty in combat regions were exposed to the therapy at California’s Naval Hospital Lemoore. “The results were absolutely profound,” says retired commanding officer Sandy DeGroot, who oversaw the program. “It’s very hard for [those returning from active combat zones] to come back fully and be in the present moment. The CST work allowed them to release trauma held in the body.”

Reflexology
According to author Paula Stone, reflexology is a highly effective therapy for PTSD, a condition that affects more than 5.2 million Americans every year. “Acute sustained stress erodes the very fabric of our being, while acute trauma can tear it. Whether prolonged or sudden, traumatic life experiences wound a person in body, emotions, mind, and soul, and can result in PTSD. Compassionate bodywork, including reflexology, can help heal the body and the person.”

She says two benefits of using reflexology for clients with PTSD are (1) it can be utilized when massage and other touch therapies cannot and (2) the client remains clothed. “Reflexology improves the client’s sense of well-being, improves sleep, reduces anxiety, and often reduces the need for pain medications, especially following surgery or cancer treatments.” Stone says foot reflexology improves the function of all body systems. “Immediately noticeable are improvements in the flow of bioelectrical energy, blood, lymph, and nerve impulses. Reflexology also works energetically by balancing the body’s energy systems. It works in harmony with a broad spectrum of energy therapies, such as polarity therapy and Asian medicine.”

Finding Help
Other modalities that have offered relief for members of our nation’s military include breath work, Healing Touch, myofascial release, reiki, Therapeutic Touch, trauma touch therapy, and even yoga. More are being added to the list every day.

If you or someone you know is a veteran or wounded warrior, and is suffering, reach out. Contact your local Veterans Affairs offices, visit the Wounded Warrior Project (www.woundedwarriorproject.org) or Comfort for America’s Uniformed Services (CAUSE; www.cause-usa.org), and make an appointment with your massage therapist or bodyworker.

For more information on PTSD, visit the National Center for PTSD, US Department of National Veterans Affairs, at www.ptsd.va.gov.

High School Sport Injuries

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USAToday reported in 2013 1.35 million youths suffer serious sport injuries.

Occasional bumps and bruises are expected when kids play sports, but for more than 1.35 million children sustain a sports-related injury that was severe enough to send them to a hospital emergency department.

Sprains and strains, fractures, contusions, abrasions and concussions top the list of sports-related ER diagnoses for kids ages 6 to 19 — at a cost of more than $935 million each year, according to a report out Tuesday from the non-profit advocacy group Safe Kids Worldwide. One in five kids who go to ERs for treatment of an injury is there for sports injuries, says Kate Carr, Safe Kids president and CEO. “Far too many kids are arriving in emergency rooms for injuries that are predictable and preventable,” Carr says. 12% of all ER visits (163,670) involved a concussion, the equivalent of one every three minutes. Nearly half (47%) were in kids ages 12 to 15.

Research reported earlier this year by Jayanthi and colleagues found that young athletes who played a single sport for more hours a week than years they were old — such as a 10-year-old who played 11 or more hours of soccer — were 70% more likely to experience serious overuse injuries.

Among other findings from the report:

• Football resulted in both the highest number of all pediatric injuries (394,350) and the highest concussion rate (40 per 10,000 athletes). Wrestling and cheer leading had the second- and third-highest concussion rates (15 per 10,000 athletes and 12 per 10,000 athletes, respectively).

• Ice hockey had the highest percentage (31%) of concussion injuries; its rate was 10 per 10,000 athletes.

• The most common injuries were to the ankle (15%), followed by head (14%) finger (12%), knee (9%) and face (7%).

Massage and Sport Injuries:
Anyone who routinely pushes their physical limits through any movement, sports, strength training and aerobics can benefit from a massage. Massage in an important part of any sports regimen. Sports medicine clinics and both professional and college athletic teams use massage to heal and prevent the wear-and-tear and minor injuries that naturally occur with strenuous movement. The added physiological and psychological benefits of massage also add to the reasons to do it.

Heavily exercised muscles may also lose their capacity to relax, causing chronically tight (hypertonic) muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness, and predisposes you to injuries, especially muscle pulls and tears. Blood flow through tight muscles is poor (ischemia), which also causes pain. Some benefits of massage for exercise and injury prevention:

Reduced chance of injury by improving range of motion and muscle flexibility.
Performance enhancing results with improved power and performance.
Shortened recovery time between workouts.
Maximizes the supply of nutrients and oxygen through increased blood flow and the elimination of lactic acid in the muscle (a by-products of exercise).

Massage helps the body recover from the stresses of strenuous exercise, and facilitates the rebuilding phase of conditioning. The physiological benefits of massage include improved blood and lymph circulation and muscle and general relaxation. These, in turn, lead to removal of waste products and better cell nutrition, normalization and greater elasticity of tissues, deactivation of trigger points, and faster healing of injuries. It all adds up to relief from soreness and stiffness, better flexibility, and less potential for future injury.

Ice Pick

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Primary stabbing headache or also known as “Ice pick headaches” are short, stabbing, extremely intense headaches that can be absolutely terrifying. They generally only last between five and 30 seconds. However, they come out of nowhere, can strike anywhere on the head, literally feel as if an ice pick is being stuck into your head, then disappear before you can even figure out what’s happening. The pain can also seem to occur in or behind the ear.

The International Headache Society diagnostic criteria is:
*Head pain occurring as a single stab or a series of stabs and fulfilling criteria B–D
*Exclusively or predominantly felt in the distribution of the first division of the trigeminal nerve (orbit, temple and parietal area)
*Stabs last for up to a few seconds and recur with irregular frequency ranging from one to many per day
*No accompanying symptoms
*Not attributed to another disorder

Ice pick headaches occur in up to 40% of Migraine suffers, often located in or near the usual location of their Migraines. They can occur at any time of day or even wake people from sleep. It’s seen more commonly in women than in men and most commonly comes on in a patient’s 20s, though these headaches can start at any age.

Treatment for ice pick headaches is challenging given their short duration. However, there is some good news for chronic sufferers. Since ice pick headaches are often linked with other types of headaches — including migraines and cluster headaches — treating those headache disorders can help reduce the occurrence of ice pick headaches. It’s a good idea to consult your doctor if you experience ice pick headaches.

If you’re experiencing what you think may be ice pick headaches, please don’t just assume that’s what they are. Log them in your diary, and go see your doctor. As with any other head pain, there can be too many possible causes to guess. A doctor’s diagnosis is vital.

How Much Sleep Do Children Need?

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The amount of sleep a child needs varies depending on the individual and certain factors, including the age of the child. Following are some general guidelines:

1-4 Weeks Old: 15 – 16 hours per day
Newborns typically sleep about 15 to 18 hours a day, but only in short periods of two to four hours. Premature babies may sleep longer and colicky ones shorter. Since newborns do not yet have an internal biological clock, or circadian rhythm, their sleep patterns are not related to the daylight and nighttime cycles. In fact, they tend not to have much of a pattern at all.

1-4 Months Old: 14 – 15 hours per day
By 6 weeks of age your baby is beginning to settle down a bit, and you may notice more regular sleep patterns emerging. The longest periods of sleep run four to six hours and now tends to occur more regularly in the evening. Day-night confusion end.

4-12 Months Old: 14 – 15 hours per day
While up to 15 hours is ideal, most infants up to 11 months old get only about 12 hours of sleep. Establishing healthy sleep habits is a primary goal during this period, as your baby is now much more social, and his sleep patterns are more adult-like. Babies typically have three naps and drop to two at around 6 months old, at which time (or earlier) they are physically capable of sleeping through the night. Establishing regular naps generally happens at the latter part of this time frame, as the biological rhythms mature. The midmorning nap usually starts at 9 a.m. and lasts about an hour. The early afternoon nap starts between noon and 2 p.m. and lasts an hour or two. And the late afternoon nap may start from 3 to 5 p.m. and is variable in duration.

1-3 Years Old: 12 – 14 hours per day
As your child moves past the first year toward 18-21 months of age he will likely lose his morning and early evening nap and nap only once a day. While toddlers need up to 14 hours a day of sleep, they typically get only about 10. Most children from about 21 to 36 months of age still need one nap a day, which may range from one to three and a half hours long. They typically go to bed between 7 and 9 p.m. and wake up between 6 and 8 a.m.

3-6 Years Old: 10 – 12 hours per day
Children at this age typically go to bed between 7 and 9 p.m. and wake up around 6 and 8 a.m., just as they did when they were younger. At 3, most children are still napping, while at 5, most are not. Naps gradually become shorter as well. New sleep problems do not usually develop after 3 years of age.

7-12 Years Old: 10 – 11 hours per day
At these ages, with social, school, and family activities, bedtimes gradually become later and later, with most 12-years-olds going to bed at about 9 p.m. There is still a wide range of bedtimes, from 7:30 to 10 p.m., as well as total sleep times, from 9 to 12 hours, although the average is only about 9 hours.

12-18 Years Old: 8 – 9 hours per day
Sleep needs remain just as vital to health and well-being for teenagers as when they were younger. It turns out that many teenagers actually may need more sleep than in previous years. Now, however, for many teenagerssocial pressures conspire against getting the proper amount and quality of sleep.

Too Many Tomatoes

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You’ve been watching those tomato plants growing in your garden since Memorial Day. It seems like it’s been forever since you saw the first green tomatoes appear on the vines.

Then – all of a sudden – the tomatoes ripen all at once. You’re almost overwhelmed by the crop that’s coming in.

Around this time of year, you can barely give your tomatoes away. Even people without a vegetable garden seem to have plenty of homegrown tomatoes. But that’s a good thing…

They taste so much better than grocery store tomatoes. It hurts to see even one go to waste. If all you’ve been doing is putting them on sandwiches and salads, it’s time to step things up a notch.

Try these delicious uses for you tomatoes…

1. Eat One Like an Apple
This is what my wife likes to do with the first ripe tomato of the year. Just scarf down the whole darn thing!

Sprinkle some salt on it and let the juice dribble down your chin. You’ll instantly remember why you’ve been watering and weeding and pruning for the past three months. Enjoy the fruits of your labor.

2. Grill Them Up
Another amazing way to eat your tomatoes is marinated and slightly charred on the grill in your backyard. This is a delicious summer appetizer for tomato-lovers.

Recipes you’ll find online (like this one from Simply Recipes) suggest marinating them in something easy like olive oil, salt, pepper and sliced, fresh basil. It’s smart to use tomatoes that are not extremely ripe as they’ll hold up better while grilling.

If you use a charcoal grill – it’s best to use the indirect heath method – but you can char them by putting them directly over the coals for a short time.

3. Make Homemade Salsa
This is one of my favorite things to do with homegrown tomatoes because I can also use other stuff from my garden.

There are a few different ways to make salsa – but the freshest way is kind of like a chunky pico de gallo.

You just dice up a bunch of your tomatoes. Then do the same with an onion. Add some diced jalapeno peppers or other hot peppers to spice things up. Remember – a lot of the heat from peppers comes from the seeds and white, fleshy stuff on the inside. Add at your own risk!

Finally, some chopped cilantro and a few squirts of lime juice makes it taste extra fresh. Season with salt.

This salsa tastes a lot like the stuff you get at an authentic Mexican restaurant such as El Sarape in Green Bay.

I’d suggest letting the diced tomatoes drain in a colander before you mix everything up. That way you get rid of some of the excess juice and your salsa won’t be watery. Check out these salsa secrets for more detailed tips and instructions.

4. Make Homemade Spaghetti Sauce
You haven’t really eaten spaghetti until you’ve had it with sauce made from your own tomatoes! Nothing on store shelves compares, and this is really easy to make.

First blanch the tomatoes by dropping them in boiling water for a short time. Then immediately put them in a bath of icy water. This is how you remove the skins. You could also try roasting them first.

You can add fresh basil, onion, minced garlic, oregano, salt and pepper and some brown sugar to sweeten it up, even a few splashes of wine.

After that…it’s all about the simmering.

5. Marinated Tomato Slice Appetizers with Feta Cheese
This one is really easy, but fresh and yummy too.

Let some thick slices of tomato soak in a marinade on a plate for a little while. You can use balsamic vinegar and olive oil, or pick your favorite Italian dressing.

Then top the slices with crumbled Feta cheese. Of course, since you’re a Wisconsinite, you can also try other cheeses. Bleu cheese is awesome, mozzarella is perfect, Asiago is packed with flavor, and even some chunks of extra sharp cheddar will work.

6. Tomato Fruit Cocktail
Yes, the tomato is technically a fruit after all. But you rarely see it in fruit salads.

Try putting little tomato wedges – or better yet, halved cherry tomatoes – in a unique fruit cocktail. Some fruit to try with the tomatoes include: pineapple, mango, all types of berries, watermelon and cantaloupe, pears and cucumbers (also technically a fruit FYI).

The tomatoes will add a tanginess to the other, sweeter fruit.

7. Stuffed & Broiled Tomatoes
Usually we put tomatoes on top of a dish or mixed inside. But what about putting stuff in the tomato?

Stuffed tomatoes make an impressive side dish, and there are a lot of different ideas to try. Hollow them out and fill them up with things like seasoned rice, goat cheese, artichokes and olives. You can also try bread crumbs and sausage, or make a spicy stuffed tomato with peppers

8. Make the Best Bloody Mary Ever
Got a juicer? Got some vodka? Time to party!

If you’re a Bloody Mary purist who refuses to drink a pre-mixed cocktail, you’ve got to try making your own with fresh tomatoes. Even without the booze – this is a refreshing summer beverage that’s packed with healthy stuff.

Even without a juicer, you can make your own tomato juice in blender. Spice it up to your liking. Throw in a stick of celery and you’re good to go!

Here are a whole bunch of different ways to make homemade bloody marys from Delish.com.

9. Chill Out With Homemade Gazpacho
Throw together a scrumptious summer soup that’s packed with garden-fresh flavor

Gazpacho is a Spanish soup that’s served cold. You’ll use ripe, uncooked tomatoes and can also add other produce from your backyard garden – including onions, cucumber and bell peppers. Season it, blend it down to the right consistency, chill and enjoy!

10. Make Homemade Bruschetta
Bruschetta is always a hit when you need an appetizer or an hors duevre.

This recipe is a lot like the homemade pico de gallo salsa – except it’s full of Italian flavor instead of Mexican spiciness.

Make sure to use fresh basil leaves, and a high-quality olive oil is a good idea too. You can use any kind of tomato – but a lot of the recipes we found online suggested roma or plum tomatoes. Top it with Feta and parsley. Then scoop it on to some toasted french baguette with butter and garlic. Your dinner guest will be very impressed.

#tomatoes

Top Summer Injuries

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’Tis the season for easy living—until a bug bite, a burn, or a little too much booze does you in. More than 29 million people are treated in the ER for injuries every year, according to the CDC, and summertime is far and away the busiest season. (This is especially bad news when you consider the fact that hospital medication errors—and fatalities—also spike in summer.) Here’s how to avoid becoming a statistic, and some treatment tips if you’re reading this a little too late.

1. BBQ blunders
Making burgers and kabobs sounds like a brilliant idea, until you remember that you aren’t a grill master. U.S. fire departments respond to an average of 8,200 home fires involving grills, hibachis or barbecues per year, and burns to the skin and smoke inhalation are far more numerous.
Sidestep it: Exercise caution when lighting the grill and opening the cover, since once it’s fired up, the whole shebang is hot. And while it’s tempting to toss some gasoline or kerosene on the grill to see it flame, “Refrain,” says Henderson D. McGinnis, MD, assistant professor in the department of emergency medicine at Wake Forest Baptist Medical Center in Winston-Salem, North Carolina. Always grill in a well-ventilated area and use long tongs so you don’t scorch yourself or your clothing. Learn 5 more grilling safety tips.
Treat it: If it’s a minor burn, hold the skin under cool running water to reduce swelling for up to 15 minutes or until the pain subsides. “If the burn is on the face, hands, or over a large part of the body, you may want to seek medical attention,” says Dr. McGinnis.

2. Killer sunburns
They not only hurt like hell, they are evidence of a weakened skin defense. “A burn is an inflammatory reaction by our skin to the sun,” says Ranella Hirsch, MD, a Boston dermatologist. Plus, extensive research shows that repeated burns can damage your DNA and increase your risk of skin cancer.
Sidestep it: Dr. Hirsh recommends sunscreens with broad spectrum UVA and UVB protection. “But more important than the number is how often you reapply it,” says Dr. Hirsch. Slather on another two or three tablespoons every 90 minutes, whether you’ve been in the water or not.
Treat it: If your skin is scorched, mix one part whole milk with one part cool water and gently apply it into the affected areas with a washcloth. “The proteins in the milk will take away the sting immediately,” says Dr. Hirsch. And as it heals, resist the urge to peel off the flaking skin. “You’re opening up ports of entry for infection.” Get More All-Natural Sunburn Cures.

3. Lawn mowing injuries
Cutting the grass is not only dirty and loud, it’s dangerous: Each year 80,000 Americans require hospital treatment for lawnmower accidents, the majority of which are caused when other things—think rocks and sticks—are accidentally picked up and thrown by the mower blades.
Sidestep it: Make sure your mower is in good working condition, clear the yard of any objects that could be flung by the lawnmower blades, and don’t mow without enough daylight. “Always wear proper protective equipment, including pants, long sleeves, closed toe shoes, sunglasses and, ideally, hearing protection,” says Dr. McGinnis.
Treat it: It depends on where you get hurt, but see a doctor right away if your eyes are injured. If you’ve cut yourself, clean the wound with soap and water, and control the bleeding with pressure. “If the injury is severe, seek immediate medical attention,” says Dr. McGinnis.

4. Heat rashes
Prickly heat—also known as heat rash—can emerge on the skin in the hot, humid weather. Symptoms range from small blisters to deep, red lumps, and is often intensely itchy. You may spy it on your thighs after a sweaty walk or run, on your upper chest, and almost anywhere else on your body.
Sidestep it: Reduce sweating by staying in the AC in extreme temps, and wear lightweight, breathable clothing when you can’t hunker down indoors. Exercisers should change out of their soaking-wet gym clothes as soon as their workout is done and shower with an anti-bacterial soap: “Most heat-related skin problems happen when your clothes trap in the sweat,” says Dr. Hirsch.
Treat it: Mild cases should go away in time without any medical treatment. If you have a more severe rash, you can calm the skin with calamine lotion or, in more serious cases, topical steroids.

MORE: Do You Smell?

5. Aching feet
Flip-flops have their purpose, but walking in them all day shouldn’t be one of them. “They provide no arch support, and they offer very little cushioning,” says Tony Wanich, MD, orthopedic surgeon at Montefiore Medical Center in New York City. Plus, your exposed tootsies have no protection against sharp objects and dirt, and your ankles are sans support altogether.
Sidestep it: Unless you’re hanging out in a locker room, poolside, or on the beach, skip the flips and select a sturdier shoe. “As we get older, we tend to have collapsing of the arches, and a flip-flop doesn’t do anything to help support that,” says Dr. Wanich. “They throw off the entire alignment of your lower body, causing knee, back, and hip problems.” Choose a sandal that has more contour and arch support. Learn More Ways Your Shoes Are Causing You Pain.
Treat it: OTC pain relievers may help, but now may be the time to get—or give yourself—a foot massage. Sit in a comfortable chair and gently rub lotion or oil into your toes, arch, and heel. For a deeper massage, press the knuckles of your hand into your foot, kneading it like bread dough.

6. Massive hangovers
You may be inclined to fête like every night is the Fourth of July, but early-AM alarm clocks (and kids and job responsibilities) harshly remind us that we don’t have all day to recuperate anymore. Plus, excessive alcohol consumption is linked to a host of health risks, including higher odds of developing breast cancer.
Sidestep it: This is a no-brainer: Lose your glass after a drink—or at the most two. If you know you’ll be partying, plan ahead and take a B-50 complex supplement the night before. Excess alcohol depletes the body of essential B vitamins (which help break down alcohol in the body), so this supplement helps metabolize the alcohol. (See which summer cocktails are calorie bombs.)
Treat it: Drink as many fluids as you can. “Rehydrate with water and electrolyte-replacement solutions like sports drinks,” says Dr. McGinnis. “If you can’t keep liquids down, seek medical attention.”

7. Too-challenging workouts
You see a swimming pool, ball field or basketball court and forget it’s been a few years (or decades) since you donned your varsity jacket. “As we get older, most of us haven’t done enough to stay in shape, so we try to do things that our bodies aren’t used to.” says Dr. Wanich, “So basically, our bodies aren’t adequately prepared.”
Sidestep it: The most common injuries are knee sprains, since older, less flexible tendons are less able to tolerate impact and load. “Warm up adequately before attempting any exercise,” says Dr. Wanich. And don’t just stretch the body parts you’ll be using for a specific activity, like the shoulders if you’re throwing or quads if you’re running. “Every athletic movement involves the entire body,” he says.
Treat it: If you have a sprain, take OTC anti-inflammatories and rest, ice, wrap and elevate it. “If after two days it’s still painful, you have a limited range of motion, or you can’t put weight on the joint, you should see a doctor to have it evaluated further,” says Dr. Wanich.

8. Bug bites
Creatures that crawl and sting are one of summer’s biggest drags. And beyond the creep factor, mosquitoes can carry West Nile virus and ticks can carry Lyme disease, two very serious (and potentially deadly) diseases.
Sidestep it: If you’re heading into the woods, skip the shorts and tanks and cover up with lightweight, long-sleeved shirts and pants. Make sure to also wear insect repellant on exposed skin.
Treat it: About 80% of patients with Lyme disease develop a circular, red “bull’s-eye” rash at the site of the tick bite. If you spy that, see your doctor immediately. Symptoms of West Nile include fever, headache, tiredness, and body aches, a skin rash on the trunk of the body, and swollen lymph glands. See a doc for that, too.

9. Dehydration
It happens when your body loses more fluid than you take in, and high temps accelerate the problem by switching our sweat glands into overdrive. Dehydration can lead to a host of health problems, ranging from sluggish brain function to heat exhaustion or stroke.
Sidestep it: Stay hydrated by drinking water or electrolyte replacement solutions whenever you feel thirsty. Freeze a half-full water bottle and fill it before you head outside. Take sips regularly if you’re exercising; six to eight ounces of water every 15 minutes should be enough. “You should try to do outdoor activities during the cooler times of the day, and if you work outside, make sure you take frequent breaks in the shade,” says Dr. McGinnis.
Treat it: Most adults with mild to moderate dehydration can improve their condition just by drinking more water, according to experts at the Mayo Clinic. If you’re severely dehydrated, head to the ER where you can receive intravenous fluids to restore your balance.

#summer

Grilled Vegie Salad

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Ingredients
1/2 bunch asparagus, trimmed and cut into bite-size pieces
1 pint cherry tomatoes
1 medium red onion, cut into 1/2-inch rings
1 yellow bell pepper, quartered, seeds and ribs removed
1 red bell pepper, quartered, seeds and ribs removed
1/4 cup extra-virgin olive oil, for brushing
Salt and freshly ground black pepper
1/4 cup fresh basil leaves
1/4 pound feta cheese

Dressing:
1 medium clove garlic, chopped
1 tablespoon balsamic vinegar
3 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper

Directions

Preheat grill to medium.

In a large bowl, toss the vegetables with olive oil and season with salt and pepper. Grill the vegetables, turning occasionally, until charred and tender, about 5 to 7 minutes. Remove to a platter. Sprinkle with basil and feta.

In a small bowl, mix garlic, balsamic vinegar, and olive oil. Season with salt and pepper and drizzle over vegetables.

Recipe courtesy of The Neelys

#grill