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How to


your recipes

Do your meals need a

makeover? Should you

start revitalizing your


Eating healthfully

each day may seem like

a daunting challenge,

but there are many

substitutions you can

make in recipes to help

you lower fat or sodium,

decrease sugars, or add

vitamins or minerals.

Try out some of these

simple changes.

Replace each egg in your

recipe with ¼ cup of choles-

terol-free egg substitute. You’ll

reduce fat and cholesterol and

still get a tasty result.

When baking, try substituting

½ cup of applesauce for 1 cup

of oil, margarine or butter. This

healthy trade-off lowers fat in

muffins and quick breads, like

banana bread.

Preparing pancakes? Switch

out the maple syrup, and serve

up some strawberries for a

vitamin-packed start to the




I’ve heard about the

HPV vaccine. Who should

get it?


Ideally, girls and

boys should be vaccinated

against human papilloma-

viruses (HPVs) before they

become sexually active.

Here’s why:

e three vaccines cur-

rently available—Cervarix,

Gardasil and Gardasil —

can help prevent infections

from certain HPVs that are

passed from person to per-

son during sexual contact.

ese HPVs are linked to

genital warts and several

cancers, including cancers

of the cervix, vulva, vagina,

penis, throat and anus.

e vaccines may not

work as well, or at all, once

someone is infected with

an HPV.

Vaccination is avail-

able for:

Girls and women ages

to .


My toddler has a lot

of temper tantrums. What

is an effective way to deal

with them?


Even though they

are normal for kids be-

tween 1 and 3 years old,

tantrums can be tough

on parents. To help make


I have ringing in my

ears. What’s causing it,

and what can I do about



e medical term for

ringing in the ears is tin-

nitus. e sound is also

sometimes described as

a roaring, clicking, hiss-

ing or buzzing in the ears.

It might be so or loud

or high-pitched or low-

pitched, and you might







We asked members of our

medical staff to answer

questions about some

common health concerns.

Boys and men ages

to .

HPV vaccination is es-

pecially important for

girls. Widespread vacci-

nation could help prevent

about two-thirds of cervi-

cal cancer deaths, saving

thousands of lives in the

U.S. alone.

If you’re a parent, talk

to your child’s doctor about

which vaccine is best for

your child and when he or

she should be vaccinated.

If you’re an adult, talk

to your medical provider

about whether vaccination

is right for you.

this developmental stage a

little easier to get through,

try these strategies:

At the rst sign of a tan-

trum, make sure your child

is not in danger. For ex-

ample, if you’re outdoors,

hold your son or daughter

rmly to prevent an angry

dash into the street.

Immediately stop harm-

ful behavior such as biting,

hitting or kicking. Make it

clear that hurting others is

never OK.

Calmly ignore the tan-

trum. If your child is being

self-abusive, move the ac-

tion to a safer spot—like a

carpeted room—and then

ignore it.

Do something surpris-

ing to distract your child.

For example, stand on your

head, sing a song or read a

favorite story aloud.

When the tantrum is

over, acknowledge your

child’s feelings—without

using shame.

For example, you might

say, “I know you’re upset

that you couldn’t have cake

for lunch. Being upset is

OK, but the rule is ‘no

cake for lunch.’” Explain

that everyone gets upset

sometimes. en talk about

other ways to express it—

such as drawing a picture.

Since a little preven-

tion can go a long way to-

ward avoiding behavioral


Give your child plenty

of positive attention.

Praise specific good


Be aware of how much

your child can handle—

and adjust your expecta-

tions accordingly.

Remember, a well-

timed nap or a healthy

snack may help prevent a


And take heart: Your

child’s tantrums will prob-

ably get better a er age .

hear it in either one or

both of your ears.

Tinnitus is not a disease.

It’s a symptom. Sometimes

it’s tied to hearing loss

or some other problem

with your hearing system,

such as the buildup of

wax in your ears or an ear


Other times, some-

thing else causes it. For

example, certain medica-

tions; insomnia; anxiety;

thyroid problems; allergies;

and, rarely, more serious

medical conditions are to

blame. Generally, however,

a speci c cause can’t be

identi ed.

In most cases, tinni-

tus improves with time

and doesn’t become too


But if it’s troubling you,

you should mention it to

your health care provider. If

he or she can’t nd a cause,

a visit to an ear, nose and

throat (ENT) doctor may

be recommended.

Depending on what the

ENT doctor nds and how

tinnitus is a ecting you,

there are treatments that

can help. Among them are

hearing aids, counseling,

medications andmaskers—

devices that create back-

ground noise so your tin-

nitus is less noticeable.

With the right treat-

ment, living with tinnitus

may be easier.

Using brown rice instead of

white is an easy way to boost

your daily fiber intake and get

some extra potassium and

magnesium in your diet.

Iceberg lettuce may be low

in calories, but it is also low

in nutrients. For a healthier

choice in your salad, opt for

nutrient-rich greens, such as

spinach, watercress or arugula.

Shake off the urge to add salt

to your food. Consider healthy

substitutions such as balsamic

vinegar, herbs or spices.

Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research; National Institutes of Health

Alexander Minney, MD

Kellie Ryan, RN, CNM

Michelle Sarraff, MD


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