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How to
reconstruct
your recipes
Do your meals need a
makeover? Should you
start revitalizing your
recipes?
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
day.
W
{
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
it?
}
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
?
T A K E
£
QUESTIONS
F O R T H E
EXPERTS
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
problems:
Give your child plenty
of positive attention.
Praise specific good
behavior.
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
meltdown.
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
infection.
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
bothersome.
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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H E A L T H
B E A T