NurseKeith's Corner

Most of us may not want to think about it, but our skin is simply crawling with bacteria, and our hands are the part of our body that comes into direct contact with the world most often. So, keeping our hands clean is something that should come as second nature to anyone who wants to maintain their health and the health of those around them.

When washing your hands, it is best to do so for at least 20 seconds with soap and warm running water. Some people sing "Happy Birthday" to themselves twice through, as the length of this song sung two times approximates the amount of time that is recommended for proper hand washing. When washing your hands, friction is as important as soap and water, so rub your hands together and make sure to get in between your fingers.

If soap and water are not available, be sure to use an alcohol-based hand sanitizer. It is generally agreed that antibacterial soaps are not necessary since they are believed to contribute to the development of resistant bacteria.

If you are using a public restroom to wash your hands, it is recommended that you use a paper towel to turn off the faucet and open the door. Many restrooms now have "hands free" faucets and paper towel dispensers, and these do indeed decrease your risk of coming into contact with others' germs.

So, when should you wash your hands? According to the Centers for Disease Control, these are the most important times to wash your hands:

Before preparing food and before eating
After using the bathroom
After changing diapers
Before and after providing care for a person who is ill
After blowing your nose, sneezing or coughing
After touching an animal or handling animal waste or cat litter
After handling trash of any kind
Before and after treating a wound, cut or abrasion of any kind

Hand hygiene is something that can be taught to very young children, and should be practiced by individuals of any age. Transmission of bacteria and viruses from one person to another via the hands is very common, and hand hygiene is an excellent way to reduce your risk of illness at any time of year.

If you're looking for a nutritious way to start the day---especially in the summer---fruit smoothies are a great choice for nutrition, hydration, protein and dietary fiber.

That said, all smoothies are not created equal, so let's first look at some of the things that make smoothies less healthy and nutritious.

When planning for making smoothies, try to avoid using ice cream, sweetened fruit juices, frozen fruit with added sugar, or sugary yogurts and other ingredients that will only add unnecessary calories to your smoothies. The alternative? Try unsweetened fruit juices, frozen fruit and yogurts instead.

The base: making a delicious and successful smoothie necessitates a tasty liquid base. I like to use unsweetened almond milk, soy milk, rice milk or coconut milk. Using these alternatives to cow's milk makes my smoothies creamy and non-dairy. Coconut milk contains medium-chain fatty acids which are heart healthy and cardiac protective. I tend to add as little unsweetened fruit juice as possible in order to keep the sugar content of my smoothies lower. I use no more than 1/3-cup of organic unsweetened apple juice in my smoothies.

Fruit: Bananas make a great basic fruit for smoothies, and organic bananas are preferable if you can access them. I like to break ripe organic bananas into bite-sized pieces and freeze them solid on wax paper placed on a cookie sheet. Once frozen, I transfer them to freezer bags. Frozen blueberries, mango, pineapple and strawberries are also excellent. While I prefer frozen fruit, many people prefer fresh fruit in their smoothies.

Protein: Whey protein is very popular these days since it is slowly metabolized and is an excellent source of low-calorie protein. However, many whey proteins on the market are sweetened with high fructose corn syrup, cane sugar or fructose, so try to find one sweetened with xylitol or stevia instead. Protein mixes come in many flavors, but just watch out for added sugars (and calories). A health food is probably the best place to shop for higher quality protein mixes, including soy, whey and hemp-based products.

So, enjoy experimenting, let us know how you do, and please share recipes or secrets that you learn along the way!

BPA, or Bisphenol A, is a common ingredient in many consumer plastics, including food storage containers and water bottles. It is also used as a lining for aluminum soda cans and can be found in some plastic baby bottles. There are many claims that BPA is a cancer-causing carcinogen, thus many consumers are now choosing to protect themselves against this common and potentially dangerous chemical, and even Wal-Mart decided to stop selling baby bottles made with BPA in 2009.

So, how do you decrease your exposure to BPA?

• Buy and use glass, ceramic or metal drinking bottles and food storage containers.
• Do microwave foods in plastic. Use ceramic instead.
• Plastics #1, #2 and #5 are considered safe from BPA, while #1 and #7 are considered by many to be unsafe for use with food or beverages.
• Avoid canned foods whenever possible, or purchase canned foods labeled "BPA-Free".
• Use glass baby bottles or plastic bottles labeled "BPA-Free".

Some say that the science regarding BPA is still inconclusive, yet it is apparent to many researchers and health advocates that BPA is indeed a dangerous carcinogen found in many consumer products. You can decide for yourself, read some of the latest research on the internet, and make a determination whether BPA is worth avoiding for you and your family.

As summer heat becomes the norm during July and August, staying hydrated, cool and comfortable is especially important. And when it comes to children, the sick and the elderly, the need for protection from the heat is even more crucial for these vulnerable populations.

Hydration: We've all heard that eight glasses of water per day is the recommended amount of water to drink on a normal day. Whether you adhere to this advice or not, heeding warnings to stay hydrated during especially hot weather is very important, and staying hydrated should be a principal preoccupation in terms of your health when the mercury rises. Remember that caffeinated and alcoholic beverages can actually be dehydrating due to their diuretic qualities (making you need to urinate more frequently), so use these beverages with caution.

Sun: Many of us love the sun, but we also have to remember that too much sun exposure can cause increased thirst, increased body temperature and dangerous burns. Wear UV-protective sunglasses to protect your eyes when in bright sunlight, wear a hat to keep your head and neck cool, and use sunscreen to protect your skin from the sun's harmful rays.

Exercise: While daily exercise is a significant part of a healthy lifestyle, exercising during the hottest part of the day can be dangerous. Try to adjust your exercise schedule so that you exert yourself in the mornings and evenings, avoiding heavy exercise during the heat of the day. It is easy to become dehydrated under very hot conditions, so use caution during hot weather and hydrate well and often.