September 2016 Hot Flashes

Accidents Happen

You may expect your school-age child to be able to “hold it,” but here’s the real deal: nearly one-quarter of 5-year-olds struggle with some sort of incontinence, sometimes at school. Part of the problem, according to a recent survey of more than 4,000 kindergarten-through-fifth-grade teachers, is that while 80 percent offer kids unlimited access to water during class time, nearly 90 percent admit to discouraging them from using the restroom during teaching. 

Children should use the bathroom every two or three hours or whenever they feel the urge. Holding it is dangerous, as it could harm their bladder or rectum and could cause recurrent urinary-tract infections in girls. If you’re worried about the school’s policies or your child having an issue, have a one-on-one meeting with your child’s teacher to discuss some other options. 

(Parents, January 2016)

Which Burns More Calories?

Which burns more calories…lifting light weights with higher reps or heavy weight and low reps? Well, you’ll never torch a ton of calories during the process of lifting weights in steady sets, but going heavier does melt slightly more calories.

The real payoff comes in the post workout after-burn. Using heavier dumbbells triggers more fat-burning hormones, which fires up your metabolism for hours, according to a study in Medicine & in Sports & Exercise. Aim for two to four sets of 10 to 15 reps at a weight that makes the last two reps tough to eke out. That’s around 60 to 75 percent of the heaviest weight you could raise in a single lift, called your one rep max. 

(Shape, May 2015)

This Will Help Your Back

You might have hit the gym a little too hard or somehow triggered a chronic injury. There is a reason to rethink downing another dose of acetaminophen (aka Tylenol), when the last dose was about as effective a placebo. Try these med-free methods that have been study proven. 

      1. Stretch it out: Women who did an hour of yoga three times a week had a 66 percent reduction in aches after 12 weeks, while those who did nothing experienced a 16 percent increase in pain. Yoga boosts your body’s production of neurotrophic factor, a protein that helps block damaged nerves from sending pain signals to the brain. 
      2. Look towards the light: You’ve heard of bright-light-therapy for seasonal affective disorder. Well, it works for back pain, too. That’s because light exposure influences levels of serotonin and melatonin, two hormones that regulate pain management. The study-prescribed dose is a half hour of indirect, midday sun, three times a week.
      3. Press this trigger point: Massaging your ears to ease back pain sounds out there, but research confirms it. People who stimulate pressure points on their outer ear for three minutes three times a day experienced a 75 percent reduction in pain intensity after four weeks. The right spot is just above the hollow of your ear, where the cartilage begins to fold. 

(Self Magazine, Jan/Feb 2016)

Roasted Tomato Mac n’ Cheese


  • Cooking spray 
  • 5 plum tomatoes, cut into 1/2-inch-thick slices (about 16 slices) 
  • 2 tablespoons brown rice flour or all-purpose flour 
  • 2 tablespoons butter, softened 
  • 4 cups unsalted chicken stock 
  • 3 cups 1% low-fat milk, divided 
  • 3/4 teaspoon salt 
  • 3/4 teaspoon Dijon mustard 
  • 18 ounces brown rice elbows (such as Tinkyáda) or whole-grain pasta shells 
  • 4 1/2 ounces (1/2 package) frozen artichoke hearts, thawed and halved 
  • 6 ounces reduced-fat sharp cheddar cheese, shredded (about 1 1/2 cups) 
  • 3 ounces fontina cheese, shredded (about 3/4 cup) 
  • 2.5 ounces Parmesan cheese, grated and divided (about 10 tablespoons) 
  • 1/2 teaspoon freshly ground black pepper 
  • (
  1. Remove top oven rack, and cover with foil; lightly coat with cooking spray. Preheat broiler to high.
  2. Arrange tomato slices on prepared rack; lightly coat with cooking spray. Broil 8 to 10 minutes or until tomatoes are lightly browned. Transfer tomatoes to a plate; set aside.
  3. Combine flour and butter in a bowl until a paste forms.
  4. Place a large high-sided sauté pan over medium-high heat. Add stock, 2 cups milk, salt, and mustard, stirring with a whisk. Add pasta to pan; bring to a boil. Cook 12 minutes or until pasta is done, stirring frequently. Stir in remaining 1 cup milk and artichokes; cook 2 minutes. Add butter-flour paste, in pieces, stirring constantly to blend and thicken. Remove from heat; stir in cheddar, fontina, 6 tablespoons Parmesan, and pepper.
  5. Arrange broiled tomato slices on top of pasta. Sprinkle with remaining 4 tablespoons Parmesan. Broil 2 minutes or until cheese begins to brown.




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