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PREVENT SCALDING -- Steps such as checking for hot water heating system anti-scald devices can help spare you a scalding injury, scientists say. They say most such injuries occur in the elderly and in children under 5, either in the bathtub or the shower. They say if you live in an apartment complex, nursing home or assisted living facility, ask the landlord about temperature control devices and inspect them. Use a master mixing valve, point-of-use temperature control device on shower valves and maximum temperature limit stops on faucets and shower valves to prevent water hotter than 120 degrees Fahrenheit from reaching you. The scientists at the University of Michigan also advise that you: set your hot water heater at 120 degrees F, make sure the plumbing work is done by a licensed plumber through the local code official with all the necessary permits and inspections, have hot water heating systems properly maintained, never leave a child alone while drawing water in a bathtub or bathing, test the water temperature before bathing or showering and, be aware without proper anti-scald devices the water temperature can spike to scalding temperature.

EXERCISE MORE, NOT LONGER -- If you are still trying to establish a habit of regular exercise (or if you have started to slack off and need to get back on track), aim for frequency, not duration. That way, you will begin to see exercise as part of your daily routine, and if you miss a day, your total workout time for the week will not suffer as much.

SUN OR NO SUN? -- Reports have touted moderate sun exposure as a way to prevent vitamin D deficiency, but other researchers say the cost may be increased risk of skin cancer. Researchers at the American Academy of Dermatology, MD Anderson Cancer Center, Yale School of Dermatology, and the Sun Safety Alliance contend the reports are scientifically unsound and misleading about the dangers of the sun's ultraviolet radiation. In the study in question, Dr. Michael Holick, director of the vitamin D laboratory at Boston University School of Medicine, said exposing unprotected skin to the sun several times a week can prevent vitamin D deficiency. Other researchers counter there is overwhelming evidence that UV rays cause skin cancer and vitamin D can easily be obtained from food and supplements.

VITAMIN A -- If you are consuming a healthy diet, there is no need to supplement with vitamin A. Some excellent sources of natural and beneficial vitamin A include: Cod liver oil (this will also give you beneficial omega-3 fats and vitamin D); Egg yolks; Butter; Raw, whole milk; Liver (beef, chicken). Including these foods in your diet should give you adequate vitamin A with no need for supplementation and little to no risk of overdosing. Vitamin A is a fat-soluble vitamin, which means that it needs to be eaten with fat in order to be optimally absorbed. One of the great things about natural foods is that they almost always account for these types of conditions. You will notice that all of the foods above also contain fats, so the environment is automatically right for the vitamin A to be utilized by your body.

STOP THE PAIN FROM PAIN KILLERS -- You might think that over-the-counter pain relievers are harmless but like any medication, they can cause negative side effects - especially if they are used improperly. Many over-the-counter and prescription pain medications are members of a class of drugs called nonsteroidal anti-inflammatory drugs, or NSAIDs. We take them to reduce pain and inflammation, and to protect against heart attack and stroke. And if you read your labels closely, you will also see them in some sinus and cold medicines. Few people realize that NSAIDs can cause gastrointestinal problems ranging from simple indigestion to potentially life-threatening bleeding ulcers. Heartburn, indigestion, nausea, and stomach discomfort are also possible side effects of NSAIDs. Problems can start with as little as one week of misuse of these drugs. Major complications can sometimes develop without warning after years of use, making it difficult for people to realize that they are at risk. Problems often start when a person takes too many pills in a single dose, or when doses are repeated too close together. If you use pain relievers consistently, talk to your doctor to be sure you are not overdosing on them. Even if you are following the label, your doctor might have a different prescriptions for your body type and health.

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WELLNESS QUESTIONS & ANSWERS

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High carb or low carb? Good carb or bad carb? High glycemic or low glycemic? Atkins, The Zone, South Beach - where will it all end? Is eating steak really the best way to lose weight? Are vegetables really the bad guys? What ever happened to the good old-fashioned food pyramid? To answer these questions, HealthWatch (a publication of the ADP Corporation medical department) talked with registered dietitian Joanne Rizzotto, who is a diabetes education specialist at the Joslin Diabetes Center in Boston, Massachusetts.

** Q & A #1:
Why are carbohydrates such an important part of our diet?

Carbohydrate-containing foods contribute fiber, B vitamins, riboflavin, niacin, iron, and magnesium. Even more importantly, carbohydrates provide us with energy. Our brain runs on carbohydrates and they also provide energy for our muscles. So we do need carbohydrates - but the type of carbohydrate we should be focusing on is high fiber cereals, whole grains and fruits and vegetables.

** Q & A #2:
How do you define good versus bad carbohydrates?

Instead of thinking of it as good or bad, I prefer to think of it as more healthy versus less healthy. When we say more healthy, we are saying more fiber. The more fiber, the more positive effect the food has on blood glucose. Less healthy is more processed and more refined.

** Q & A #3:
Speaking of glucose, can you explain what the glycemic index is and how it works?

It is a system where foods are ranked according to their ability to raise blood glucose levels. For example, the carbohydrates in a slice of whole grain, stone ground whole wheat bread will have less impact on your blood glucose level than a slice of processed bread. A study was done in the early '80s that compared all foods in their response to glucose. Researchers gave one group of people 50 grams of intravenous glucose and another group 50 grams of white bread. Then they observed how blood sugar rose and they saw that the same rise in glucose occurred with white bread as with glucose.

** Q & A #4:
How does the difference in glycemic response in different foods affect people's ability to lose weight?

Studies have been looking into just that. For example, a study by Harvard Medical School and Children's Hospital of obese children showed that those who ate only carbohydrates with a low glycemic index - fruits and vegetables and other carbohydrates with more fiber - had less cravings and greater weight loss.

** Q & A #5:
In that study, when kids switched from a high glycemic index diet to a low one, did they feel the difference immediately?

Yes, they did.

** Q & A #6:
Why do foods that are heavily processed have a more negative glycemic impact?

It gets down to a biochemical level. With quick cooking rice, for example, they have chemically changed the way the grain is made up to make it more readily absorbed in water and quicker cooking. Lower glycemic foods, again, are foods like fresh fruits, fresh or frozen vegetables, skim milk, low-fat yogurt, high fiber bread, sweet potatoes. What we want to stay away from are high glycemic foods like highly processed white bread, cakes, and cookies.

** Q & A #7:
Let us talk about the very low carbohydrate diets like Atkins. Many people have actually been very successful in losing weight on these diets. Why is that?

Why does it work? Because first of all you are cutting out a large part of your diet: carbohydrates, so you are cutting out calories. Fat has twice as many calories as carbohydrates and protein, so typically in a lot of these low carbohydrate diets, you have an increase in unhealthy heart fat. But because you have an increase in fat, you are more satisfied with less food so therefore you eat less calories. It is important to remember, though, that while fat is satiating and makes you feel full, fiber can do the same thing. People who eat lots of fruits and vegetables and unprocessed grains can also reduce food cravings.

** Q & A #8:
I know that people can lose weight very quickly on an Atkins-type diet, but do they actually keep the weight off?

What we are seeing is, initially it works, but it really is not for the long-term. People get tired of eating just meat.

** Q & A #9:
Why do you think the low-carb diets are so popular?

Because you do not have to make any choices. People want to know something quick and easy. So if you eliminate a whole food group, it is easy because you do not have to worry about the portions. You can just eat until you get full.

** Q & A #10:
I read a study recently that said that not only did people lose weight on this type of diet, but their blood lipids - cholesterol, and so forth - were all in good shape as well.

One study does not make it true. We really need to repeat studies like that before we can say for sure. While we have seen some people who have had weight loss and reduced their cholesterol and LDL, on the other hand there are other people we see whose blood lipid levels do rise.

** Q & A #11:
Do we know the long-term risks to the high protein diets?

No. We really do not know what the impact is to our health. We do not know the heart disease risk or the cancer risk.

** Q & A #12:
Are there any dangers that have been shown?

Yes. For example, one thing we are seeing with high protein diets, both for people with diabetes and the general population, is an increased rise in kidney stones.

** Q & A #13:
Why is that?

Because when you have high protein, you draw calcium from your body. That calcium is lost through your kidneys, and the kidneys can only handle so much protein, especially if you are not drinking enough water. So we are seeing increased uric acid in the urine, which is one of the main causes of kidney stones.

** Q & A #14:
If your body is losing extra calcium, doesn't that mean you are at greater risk for osteoporosis?

Yes. And what makes this an even greater problem is that, not only do these protein diets enhance calcium loss in your body, but also the diets themselves are deficient in calcium. People who are on these diets need to make sure they supplement their body with calcium, and get enough water. They should also take a B-vitamin supplement.

** Q & A #15:
The low carb diets forbid fruits and vegetables. That does not seem too healthy to me.

Exactly. The American Institute for Cancer Research has done lots of studies in showing us that the antioxidants in the fruits and vegetables are really important for our good health. The other thing is, there are theories out there that those vitamins may help decrease the risk of diabetic retinopathy and eye damage.

** Q & A #16:
We have talked about the extreme low-carb diets. What about the more moderate ones, like the South Beach Diet and The Zone?

South Beach and The Zone offer a more reasonable approach, so they are probably not bad ways to go. The difference with moderate diets like these is they includes fresh fruits, vegetables, beans, and lentils. Phase Two of the South Beach diet is basically what we are saying here at Joslin - it involves watching portions, having healthier selections of fat and protein sources, including fruits and vegetables, and avoiding highly processed or refined starches in favor of high fiber, cereals, grains, sweet potatoes, lentils, and beans.

** Q & A #17:
It seems to me that there is not really a consensus of opinion about all the different low-carb diets?

I think the main thing is, we do not have enough studies out there yet.

** Q & A #18:
In the meantime, it sounds like you cannot go wrong by choosing healthy, unrefined carbohydrates and eating lots of fruits and vegetables.

That is right. And by watching your portions. It is not just quality, it is quantity, too.

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FIGHT PMS SYMPTOMS NATURALLY

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Dandelion Leaf -- Among its other benefits, dandelion leaf may help relieve the PMS symptom of breast tenderness. The leaf, when taken in capsule form at dosages of 450 milligrams per day, acts as a diuretic. Dandelion also contains vitamin A and choline (a B vitamin). Do not use it daily though, it might cause mild dehydration. Just take it on the days when your breasts feel tender. Also, do not take it in conjunction with other diuretics, and do not take it if you are pregnant or nursing or if you have gall bladder problems.

Calcium -- In a study of 500 PMS-prone women, taking 1200 mg supplements daily eased mood swings, depression, irritability, and bloating by 50%.

Magnesium -- Taking 200 mg per day helped relieve water retention and mood swings in women in several British studies.

Vitamin B6 -- Numerous studies show that B6 alleviates PMS-related depression, especially when combined with magnesium. To avoid serious side effects, take no more than 50 to 100 mg daily.

Chasteberry -- The fruit of Chasteberry, or Vitex agnus castus, is used in preparing an herbal remedy. Chasteberry can offer relief form menstrual irregularity and PMS. Another benefit from this herb is the treatment of scanty milk production in breast-feeding mothers.

Aromatherapy -- You can help your other medications or herbal remedies work better by utilizing aromatherapy as well. First prepare a cup of chamomile tea. Place one or two drops of one of these essential oils in your fragrance warmer, or light a candle or stick of incense that has one of these scents: lavender, sandalwood, frankincense, or cedar. You do not want the scent to be overwhelming, but light - just enough to notice it. Get yourself comfortable, sip your chamomile tea, and meditate on an image that brings you peace. You should relax for at least half an hour.

Evening Primrose -- Evening Primrose Oil was traditionally used as an expectorant for the upper respiratory tract. More recent studies on evening primrose oil reveal its uses in relieving breast soreness, PMS, and arthritis. Preliminary studies also show that evening primrose oil may benefit those suffering from neurological disorders.

GLA -- Clinical studies have established the health benefits of gamma linoleic acid (GLA) for women. GLA can help in many areas including premenstrual syndrome, weight loss, joint function, and can even improve skin, hair and nails. But did you know that the essential fatty acid has recently been proven to lower the risk of heart disease - the #1 killer of American women?

Diet --

• Consume a high-complex carbohydrate diet.
• Consume several servings daily of fiber-rich foods to ensure an intake of 20 to 40 grams or more.
• Limit sugar to less than 10 percent of total calories.
• Limit protein to 15 percent of total calories and limit or avoid protein from animal sources.
• For chocolate cravers, choose moderate amounts of low-fat chocolate foods such as cocoa made with nonfat milk and chocolate cake with no frosting.
• Avoid caffeine, especially when anxiety and breast tenderness are problems.
• Reduce fat intake to no more than 30 percent of calories.
• Reduce saturated fat to less than 10 percent of calories.
• Include one to two tablespoons of safflower oil in the daily diet.
• Avoid all polyunsaturated vegetable oils.
• Reduce or eliminate salt intake to minimize fluid retention and swelling.

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HEALTHY RECIPE-OF-THE-MONTH