Tuesday, June 21, 2016

Summertime Safety For Kids Who Live In The City

Author Bio: 
Sean Morris is a former social worker turned stay-at-home dad. He knows what it’s like to juggle family and career. He did it for years until deciding to become a stay-at-home dad after the birth of his son. Though he loved his career in social work, he has found this additional time with his kids to be the most rewarding experience of his life. He began writing for LearnFit.org to share his experiences and to help guide anyone struggling to find the best path for their life, career, and/or family.

Summertime is something most kids look forward to all year; the chance to stay up a little later than usual, take vacations, head to summer camp, and spend time with friends makes it a favorite season for a lot of children. But the dangers associated with warmer weather activities can leave parents with a headache, so it’s important to have a plan for the hottest months, especially if you’ll be working outside the home.

From bike-riding to trips to the park, living in the city holds its share of fun and risk for little ones. Make sure they know where they can and can’t go, what to do in case of an emergency, and how to keep themselves safe in hot, crowded areas. Here are some of the best tips.

Parks and playgrounds

Playgrounds get a lot of use during summer months, especially in big cities, so it’s important to inspect any equipment your child will be using to make sure it’s in good working order and there are no loose screws or nails sticking out. Check out all surfaces--such as slides--to make sure they aren’t too hot. Teach your child about the dangers of talking to strangers or touching things they find on the ground, and most importantly, be present when supervising your child’s play. Skate parks are great places for older children to play; just make sure they have access to a first aid kit and are equipped with safety gear such as a fitted helmet and knee/elbow pads.

Beat the heat

Bigger cities seem to soak up the heat and leave it hanging in the air, where it shimmers over blacktop and reflects blindingly off buildings. Make sure your child wears shoes at all times and keep them covered with sunblock, hats, and sunglasses when they’re spending time outside. If you don’t have air conditioning in your house, consider letting your child spend time at a local library, day camp, or city cooling centers, which can be found online. Put fans in your child’s bedroom to help them stay a little cooler at night. Hot summer nights can make getting a good night’s rest difficult, and a lack of sleep can have negative effects on your child’s physical and mental health.

After-party cleanup

Block parties, Independence Day celebrations, and birthday parties are a regular occurrence during summer, so it’s important to keep safety in mind before, during, and after get-togethers. Always supervise children and keep them close at crowded events. If you’re hosting a party, cleanup--while tiring--is imperative, especially if you have small children. Popped balloons can present a choking hazard, and the remains of fireworks should always be swept up and disposed of. Make sure any leftover fireworks, matches, and lighters are safely put away as well.

Grills and fire safety

While every city has different laws regarding building codes and what can and can’t be done on a balcony, patio, or terrace, it’s important to know the rules and practice safety no matter what you’re allowed to do. Where grills are concerned, teach children never to touch and to stay away from propane tanks and cooking tools. Keep fire extinguishers on hand and never allow a child to handle raw food or the utensils that prepared it.

Living in urban areas can present a different set of safety problems for parents to worry about, but if you plan accordingly, summertime can be an enjoyable time for everyone. 

Mail me for Guest Posts in dilipstechnoblog.com (dilipgeoffrey@gmail.com)

Saturday, June 11, 2016

Nutrition Guidelines to Improve Wound Healing

Good nutrition is necessary for healing. During the healing process, the body needs increased amounts of calories, protein, vitamins A and C, and sometimes the mineral zinc. The following guidelines will help you choose “power” foods to promote healing.

Goals for healthy eating

Eat a variety of foods to get all the calories, proteins, vitamins, and minerals you need. 
If you have a prescribed diet, follow it as much as possible, as it will help promote wound healing and may prevent infection and some complications.

Suggested Minimum Amount of Food Per Day

Food GroupNumber of servingsWhat counts as 1 serving
Grains, using whole grain sources as much as possible51 slice bread; 1/2 cup cooked cereal; 1 cup ready-to-eat cereal; 1/2 cup cooked rice or pasta
Vegetables21 cup raw or cooked vegetable or 100% vegetable juice; 2 cups raw leafy green vegetables
Fruits21/2 cup canned fruit or 1/4 cup dried fruit
Milk31 cup milk or yogurt; 1 1/2 ounces natural cheese; 2 ounces processed cheese (dairy or soy)
Meats and beans51 ounce meat, fish, or poultry; 1/4 cup cooked beans; 1 egg; 1 tablespoon peanut butter; 1/2 ounce nuts or seeds; 1.5-2 ounces firm tofu
Oils, fats, and sugarGood source of calories, but these may be limited by prescribed dietsVegetable oils (canola, olive oil), sauces, salad dressings, sugar, syrup, butter, margarine, jelly, jam, candy

“Power” Foods and Food Groups to Help With Wound Healing

Protein: Meats, beans, eggs, milk and yogurt particularly Greek yogurt), tofu, soy nuts, soy protein products
Vitamin C: Citrus fruits and juices, strawberries, tomatoes, tomato juice, peppers, baked potatoes, spinach, broccoli, cauliflower, Brussels sprouts, cabbage
Vitamin A: Dark green, leafy vegetables, orange or yellow vegetables, cantaloupe, fortified dairy products, liver, fortified cereals
Zinc: Fortified cereals, red meats, seafood
If you are not eating well:
  1. Eat 5 or 6 small meals a day. Instead of trying to eat three big meals a day, try eating smaller meals and snacks between meals to get enough nutrition.
    Make snacks nutritious. Examples of snacks: cheese and crackers, glass of milk, cottage cheese and fruit, ½ small sandwich, milkshake, peanut butter on crackers or celery, fruit or fruit juices.
  2. Some foods that taste good during recovery are not very nutritious. Try replacing them with foods that contain good sources of protein, vitamins, calories, and minerals. For example:
    Instead ofTry this
    brothbeef vegetable soup
    plain jellofruited jello
    carbonated beveragesmilk, milkshakes, fruit smoothie
    Italian ice/popsiclesice cream, frozen fruit bar, frozen yogurt
  3. If there are taste changes, try a variety of foods to find out what works for you. You may find that cold foods and foods with little odor work best. For example, cottage cheese, cereals, cheesy entrees such as cheese ravioli and macaroni and cheese, or chicken or tuna salad may be tastier than beef.
  4. Use oral nutritional supplements if nothing else works. These are available at grocery stores, drug stores, and discount chains. All the supplements will vary in taste, so if you don't like the first one, try another brand. Also, blending with milk, fruit or frozen fruit, or ice cream may make the supplement tastier.
  5. Take a daily multivitamin with minerals if you are unable to eat the “Suggested Minimum Amount of Food Per Day” listed above.

If you have diabetes or high blood sugar

Continue to monitor your blood sugar levels closely. Having good control of blood sugar levels will help with wound healing and may prevent infection. You may need to visit your doctor and a registered dietitian to help control blood sugar through diet and medication.


Make an appointment with a registered dietitian if your appetite remains poor, your wound is not healing well, and/or you are losing weight.

Best Foods to Eat After Surgery

After surgery, your body needs enough calories and nutrients to fully recover from the procedure. Eating the right foods after surgery can decrease risk of infection, speed healing of the incision and increase strength and energy. The best post-surgery foods to eat are packed full of vitamins and minerals.

Here are some foods and nutrients you should focus on in your post-surgery diet:

Fiber. A common complaint after surgery is constipation. To avoid this uncomfortable post-surgery complication, eat plenty of fiber. Some high-fiber foods include fresh fruit and vegetables. Whole grain breads and oatmeal are other great sources of fiber. To prevent constipation, avoid foods like dried or dehydrated foods, processed foods, cheese and dairy products, red meats and sweets.

The amino acids in protein help with wound healing and tissue regeneration. Protein can also help with strength and energy following surgery. Lean meats such as chicken, turkey, pork and seafood are excellent sources of protein. You can also get protein from eggs, nuts, beans and tofu. Dairy also contains protein, but if you’re struggling with constipation, go for the other sources of protein instead of dairy options. If you have trouble getting enough protein in your diet after surgery, try adding protein powder to drinks or smoothies.

Carbohydrates. Fatigue is common following any surgical procedure, but eating the right kinds of carbs can help restore your energy levels. Get carbs from high-fiber foods like whole grains, fruits and veggies, and beans and legumes. These foods will boost energy levels without causing constipation.

Fat. Healthy fats from olive oil, avocados, coconut oil, nuts and seeds will improve immune response and aid the body’s absorption of vitamins. Fat will also help increase energy levels after surgery.

Vitamins and Minerals. Perhaps the most important nutrients in your post-surgery diet are vitamins and minerals. Vitamin A (found in orange and dark green veggies like carrots, sweet potatoes, kale and spinach) and vitamin C (found in citrus fruits, berries, potatoes, tomatoes, melons, and sweet bell peppers) help with wound healing. Vitamin D (found in milk, fish, eggs, and fortified cereals) promotes bone health. Vitamin E (found in vegetable oils, nuts, beef liver, milk and eggs) protects the body from free radicals. Vitamin K (found in green leafy veggies, fish, liver and vegetable oils) is necessary for blood clotting.

Zinc (found in meat, seafood, dairy and beans) and iron (found in meat and poultry, beans, apricots, eggs, whole grains and iron-fortified cereals) are also helpful for wound healing and energy following surgery.

In addition to eating foods that are rich in fiber, protein, healthy fats, carbohydrates, vitamins and minerals, you must stay hydrated after surgery. Proper hydration isn’t only necessary for healing, but may also be necessary to help your body absorb medications following surgery. Be sure to drink at least eight glasses of water every day after surgery to stay hydrated.

The foods you should and shouldn’t eat can vary depending on the type of surgery and any medications you may be on. Be sure to talk with your doctor about your specific post-surgery dietary requirements.

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