FitSugar

Get Physical: Winter Camping

FitSugar — Sat, 03 Mar 2007 07:17:03 -0800

If you love the outdoors and have someone who loves it equally as much, why not plan an overnight excursion? I know it's February, and it's cold out, but winter camping is a huge sport. What's so great about it? No bugs!

If you plan ahead and pack the right gear, you'll beat the cold and have a ton of fun. Here's what you'll need:

Waterproof Tent and a tarp to lay underneath it
Warm mummy style sleeping bags for each of you, preferably made of down like this one from The North Face
Always use a sleeping pad under your sleeping bag so you're not resting on the cold earth
Warm clothing - pack wool base layers to help keep you warm, extra pairs of wool socks, a warm hat and mittens, a waterproof coat and pants, and waterproof boots.
Enough water for the both of you. Keep your water bottles from freezing by placing them in a wool sock or insulated bottle cover.

Want to see what else you need? Then read more

A camera to hold onto the memories
Cell phones just in case
A pocket knife
Plenty of snacks and food to cook. Remember to bring pots, plates, can opener, and utensils - everything you'll need in order to eat. Canned foods or one pot meals work best. My favorite camping meal is macaroni and cheese.
Waterproof matches or a lighter and plenty of firewood to start a campfire. (You may as well pack some marshmallows to toast as well)
Bring snowshoes or cross-country skis to use during the day
If you're hiking to your camp site, pack all your stuff in a comfortable back pack or pull it along in a sled.

Fit's Tips: Very important: Make sure you plan your trip and tell family and friends exactly when and where you're going. It's a scary reality that something could happen, so this way, people will know where to look for you.

Can You Burn Off Those S'mores?

FitSugar — Mon, 20 Jul 2009 04:30:00 -0700

One thing I love about camping and backpacking is that you stay very active, from pitching tents to building fires to hiking. So I don't have to feel guilty about enjoying a few s'mores.

Of course, lounging around the campfire isn't going to burn off those calories, but a few good old-fashioned camping activities will. Take my quiz to find out how much you have to work to feel better about those choco-marshmallow treats. (All calorie calculations are based on a 130-pound woman.)

Take the quiz

See How S'Mores Score

FitSugar — Thu, 09 Jul 2009 04:30:05 -0700

S'mores are just about the definition of Summer in my house, and no campfire would be complete without them. That graham cracker and marshmallow chocolaty sandwich can't be that bad for me, right? I mean, there are only three ingredients. Let's take this quiz to see.

Take the quiz

Healthy Dose Link Time

FitSugar — Mon, 29 Jun 2009 11:00:51 -0700

Campfire cooking doesn't always have to include marshmallows - That's Fit
Declare independence from jiggle and race on July 4th - Vital Juice Daily
Jewel tweets photos of her bikini bod? - Fit Celeb
Sometimes it takes a trainer to bust out of a fitness rut - Fit Bottomed Girls
Soda makers swap out HFCS for sugar; no big deal - Nutrition Data Blog
6 secrets behind the power of Pilates - Shape
Nitrate-free bacon makes scallops sing with flavor - Mark's Daily Apple
Are your eating habits disordered? - Healthy Bites

JelleS/Flickr

Safety

admin — Thu, 04 Sep 2008 18:49:33 -0700

Illustrations

Bicycle helmet - proper usage

Child safety

Home safety

Fire safe home

HEALTH GUIDE REFERENCE FROM A.D.A.M

Alternative Names

Car seats; Fire safety; Bicycle safety; Water safety

Information

Accidents are the most common cause of death in children 14 years old and younger. In fact, accidents cause more childhood deaths than diseases, drugs, or violence. Fortunately, many accidents -- for both children and adults -- can be avoided if simple safety measures are taken.

FIRE SAFETY

Install smoke detectors in hallways, sleeping areas, the kitchen, and garage. Test them once a month and change the batteries regularly.
Do not smoke in bed.
Keep matches and other flammable materials out of reach of children.
Never leave a burning candle or fireplace fire unattended.
Establish fire escape routes from every room in your house and teach family members what to do in case of a fire. Have semi-annual home fire drills to practice escaping.
Keep fire extinguishers in handy locations. Have at least one extinguisher on each level of your home.
Know how to use a fire extinguisher. In an emergency, you must be able to act fast.
Teach children about fires. Explain how they are accidentally started and how to prevent them.
Make sure household wiring is up-to-date.
Store flammable materials away from heat sources, water heaters, and open-flame space heaters.
Supervise children when they are using fireworks. Never assume that a child will read and follow safety instructions.

HOTEL FIRE SAFETY

After checking into a hotel, always find the exits and fire alarm closest to your room. Point these out to the people you are staying in the room with.
Review the hotel's safety information in your room.
Do not smoke in bed.
If there is a fire outside of your room, always feel the door before opening it. If it is hot, do not open it -- telephone for help.
If you leave your room, take your room key with you so that you can get back into your room if the nearest exit is blocked.
If you are forced to stay in your room, telephone for help, turn off the air-conditioning and heating systems, and open your window slightly for ventilation.
To help keep smoke from entering into your room, soak sheets and towels and stuff them under the door.
Stay close to the floor for the freshest air and hold a wet washcloth over your face.
Do not attempt to run though smoke or flames.
Do not use any elevators during a fire. They are electrical and could shut down, trapping you inside.

BICYCLE SAFETY

Wear a bike helmet.
Make sure bikes are the right size. A child should be able to straddle a bike with both feet on the ground.
Young children should use bikes with coaster brakes -- the kind that brake when you pedal backwards. With hand brakes, a child's hands should be large enough and strong enough to use the levers.
Avoid riding at night if at all possible. Make sure your bike has reflectors.
Stop at stop signs, check for traffic before turning, and never ride out into a street without stopping first.
Ride on the same side of the road as the cars.
Be predictable and ride defensively. Ride where drivers of cars can see you. Bicycles are frequently hit by cars because the driver did not even know the bike was there. Many accidents have been avoided because the biker was watching out for cars.
Wear brightly colored clothing so that motorists can easily see you.

CHILD SAFETY

The space between crib bars should be no more than 2.5 inches.
The distance from the mattress to the top of the rail should be over 2 feet.
DO NOT put extra blankets and stuffed animals in a crib with a baby.
DO NOT place a baby on the stomach to sleep.
Always keep one hand on an infant who is lying on a changing table.
Place gates at the top and bottom of each stairway.
Cover unused electrical sockets.
Keep cleaning fluids, bug poisons, and other chemicals well out of a child's reach. Avoid storing toxic substances in unmarked or inappropriate containers (such as food containers). If you suspect poisoning or have questions, call 1-800-222-1222.
Buy medicines with child-resistant caps. Place all medications out of the reach of children.
Put safety latches on cabinets that a child should not open.
Keep knives and matches out of reach.
Keep plastic bags away from children.
Keep children away from hot drinks and stove tops.
When cooking on the stove, make sure that pot and pan handles are turned to the middle of the stove. Handles that hang over the edge of the stove may be reached by a curious toddler.
Keep toys with small parts out of the reach of infants and toddlers. This includes stuffed animals with buttons.
Avoid putting dangerous items in a waste basket where a young child might find them.
Keep toilet lids down.
Never leave infants and children unattended in a bathtub.
Check water temperature in a bath before placing a child in it.
Set the hot water heater thermostat to no more than 130°F.
When heating a baby bottle, always test the milk temperature to prevent burning your baby's mouth.
Inspect playground equipment for signs of deterioration, weakness, and damage.
Teach children what to do if strangers approach them. Teach them at an early age that no one should touch private areas of the body.
Make sure children know their address as early as possible. Teach them to call 911 when in trouble.
Teach children to watch for cars on streets. They must stop, look both ways and listen for approaching traffic. Children must also be very aware of cars on driveways and in parking lots. Cars backing up cannot see small children.
Supervise young children at all times.

HOUSEHOLD SAFETY

Wear protective footwear and eye wear when mowing the lawn, operating power tools, working with a chisel, or hammering metal on metal.
Keep tools away from children until they are old enough to use them properly.
All stairways should have a sturdy hand rail.
All entryways should have bright lighting.
Don't leave objects on stairways. Make sure that carpet on stairways is securely fastened.
Unplug appliances (such as heating pads and electric blankets) when they are not in use.
In the bathroom, use non-slip floor mats. Put non-slip appliques on the bathtub.
Don't use any electrical appliances when you are wet or in the bathtub, shower, or pool.
Make sure that each fireplace has a fire screen.
Keep guns locked up and unloaded. Firearms and ammunition should be stored separately.
Make sure your house number is easily visible from the street.

CAR SAFETY

Always wear a seat belt.
Obey traffic laws and drive defensively.
Do not drink alcohol and drive.
While driving, try to avoid any distractions from others in your car.
Keep your vehicle properly serviced, especially before going on a long trip. Keep an emergency kit in your car.
Take the weather into account before venturing out on the roads.

INFANT AND CHILD CAR SEATS

Car seats are required by law for children under 40 pounds.
The safest position for an infant car seat is rear facing in the back seat.
In most models, the infant seat is used AT LEAST until the child reaches 20 pounds and 1 year of age. At that point, a forward-facing seat can be used. This may require a new car seat -- it depends on the model.
Booster seats should be used for children 40 to 80 pounds. Some states have passed laws requiring that children up to 8 years old or 80 pounds be put in booster seats.
Read the car owner's manual to determine the safest place to fasten a car seat in YOUR car.
Know how your car seat is designed to be used. Read the instructions carefully.
Adapters may be needed for certain types of cars or certain seat belt types.
For more information call your car seat manufacturer, car manufacturer, or the State Highway Safety Office.

WORK SAFETY

Wear protective eye wear if your job carries any risk of eye injury.
If your work environment is so noisy that you have to shout to be heard, then wear earmuffs or ear plugs.
Be cautious when handling hazardous materials (such as asbestos) and wear appropriate masks and other protection if working in an environment where dangerous chemicals are used. Avoid any exposure to hazardous chemicals if you are pregnant or are trying to become pregnant.
Avoid any use of illegal drugs or alcohol while on the job, particularly when operating heavy machinery.
Sleep disorders and health problems can result from frequent shift changes (like from night to day shifts) as well as from "jet lag" due to long-distance travel. Try to minimize frequent shift changes and excessive travel if possible.

WATER SAFETY

Learn CPR.
Teach your children to swim.
Never leave young children unattended, even for a minute, in a bathtub, swimming pool, lake, ocean, or stream.
Fence all home pools and keep the gate closed and locked.
Always wear life preservers when boating, even if you can swim.
Avoid drinking alcohol when swimming or boating.
Never swim alone.
Never dive into water unless you know beforehand how deep it is.
Know your limits. Do not over-exert yourself.
Avoid standing on wet surfaces or being in water during a lightening storm.
Stay out of strong currents.
Do not overload your boat. If your boat turns over, stay with the boat until help arrives.

CAMPING AND HIKING SAFETY

Always bring a first aid kit when camping. Know how to use it.
Use the buddy-system. Never camp or hike alone. If you were to break a leg or fall and get stuck, a partner could go for help.
Make sure someone knows where you plan to camp or hike.
Be careful when exploring. Take a compass and map. Remember landmarks.
Take whistles in case you get lost or run into trouble. Whistles can be heard further than your voice will carry.
Be careful when chopping wood or building fires.
Wear long-sleeved shirts and long pants to avoid bites from ticks and other insects. In cold conditions, wear many layers of thin clothing, along with a hat, boots and gloves.
Take a supply of clean drinking water and drink it. People can become dehydrated very quickly in warm, dry, or windy conditions. Dehydration can lead to other serious complications.
Don't drink stream or lake water.
Avoid drinking alcohol. It tends to cause dehydration.
Don't provoke, touch, or get close to wild animals.
Don't eat wild berries and plants.
Don't over-exert yourself when hiking.
Never leave a campfire unattended.
Before leaving a campsite to return home, make sure all fires are out and the ashes are cold. A single burning ember in a seemingly smothered fire is enough to initiate a full-blown fire.

SUN PROTECTION

When outside on a warm, sunny day, protect yourself from the sun by wearing a hat, a water-proof sunscreen, and loose-fitting, light-colored clothing.
Sun protection is especially important between 10 a.m. and 2 p.m.
Drink plenty of water, but avoid drinking alcohol on hot, humid days when you are outside. Alcohol can cause dehydration.
If you become overheated, sit in the shade, drink plenty of water, and try to keep your skin cool and moist.
Keep very young children's skin from being exposed to the sun.
Never leave children or pets unattended in a car in the sun -- even for a few minutes.
Wear appropriate sunscreens -- a sunscreen rating of 15 should give adequate protection for most people.
Remember, there is no such thing as a healthy suntan.

BURGLARY PREVENTION

Avoid unnecessary display or talk about your valuables.
Avoid hiding a house key under the doormat or nearby vicinity.
Teach your family to leave the house undisturbed and call the police if they discover a burglary has been committed.
Trim trees and shrubs to eliminate hiding places.
Consider a security closet with a solid core door and a dead-bolt lock.
Keep emergency telephone numbers listed on your phone.
Install lights around the perimeter of your home.
Lock up your ladder.

Doors and entry areas:

Outside doors should be solid core construction.
Entry doors should have a wide-angle viewer.
Exterior doors should have cylinder-type dead-bolt locks.
Doors without cylinder locks should have a heavy bolt or some similar secure device that can be operated only from the inside.
Sliding doors should have a lock that locks both the door panels together or the active side to the frame.
The garage door and basement door should be secured with a lock.
Lock your garage door at night and when you are away from home.

Windows:

All windows should be equipped with locks or be pinned.
Keep your windows locked when they are shut.
Put secure locks on garage windows.
Cover garage windows with curtains.

When you go on vacation:

Arrange for friends or neighbors to pick up newspapers and mail.
Notify a neighbor you'll be gone.
Arrange to keep your lawn maintained.
Arrange to have your snow shoveled.
Use timing devices for your lights and radio.

References

Dowd MD. Epidemiology and prevention of childhood injuries. Crit Care Med. 2002; 30(11 Suppl): S385-392.

Review Date: 7/18/2007

Reviewed By: Eric Perez, MD, Department of Emergency Medicine, St. Luke's-Roosevelt Hospital Center, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Source Doc: 1_001931

Frostbite

admin — Wed, 03 Sep 2008 17:46:58 -0700

Overview

Definition
Alternative Names
Considerations
Causes
Symptoms
First Aid
Do Not
Call immediately for emergency medical assistance if
Prevention
References

Illustrations

First aid kit

Frostbite - hands

Frostbite

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Frostbite is damage to the skin and underlying tissues caused by extreme cold.

Alternative Names

Cold exposure - arms or legs

Considerations

A person with frostbite on the extremities may also be subject to hypothermia (lowered body temperature). Check for hypothermia and treat those symptoms first.

Frostbite is distinguishable by the hard, pale, and cold quality of skin that has been exposed to the cold for too long. The area is likely to lack sensitivity to touch, although there may be an aching pain. As the area thaws, the flesh becomes red and very painful.

Any part of the body may be affected by frostbite; but hands, feet, nose and ears are the most vulnerable. If only the skin and underlying tissues are damaged, recovery may be complete. However, if blood vessels are affected, the damage is permanent and gangrene can follow. This may require removal (amputation) of the affected part.

Upon warming, it is common to experience intense pain and tingling or burning in the affected area.

Causes

Frostbite occurs when the skin and body tissues are exposed to cold temperature for a prolonged period of time. Hands, feet, noses, and ears are most likely to be affected.

Although anyone who is exposed to freezing cold for a prolonged period of time can get frostbite, people who are taking beta-blockers, which decrease the flow of blood to the skin, are particularly susceptible. So are people with peripheral vascular disease (a disorder of the arteries). Other things that may increase the risk of frostbite include: smoking, windy weather (which increases the rate of heat loss from skin), diabetes, peripheral neuropathy, and Raynaud's phenomenon.

Symptoms

The first symptoms are a "pins and needles" sensation followed by numbness. There may be an early throbbing or aching, but later on the affected part becomes insensate (feels like a "block of wood").

Frostbitten skin is hard, pale, cold, and has no feeling. When skin has thawed out, it becomes red and painful (early frostbite). With more severe frostbite, the skin may appear white and numb (tissue has started to freeze).

Very severe frostbite may cause blisters, gangrene (blackened, dead tissue), and damage to deep structures such as tendons, muscles, nerves, and bone.

First Aid

1. Shelter the person from the cold and move him or her to a warmer place. Remove any constricting jewelry and wet clothing. Look for signs of hypothermia (lowered body temperature) and treat accordingly.

2. If immediate medical help is available, it is usually best to wrap the affected areas in sterile dressings (remember to separate affected fingers and toes) and transport the person to an emergency department for further care.

3. If immediate care is not available, re-warming first-aid may be given. Soak the affected areas in warm (never HOT) water -- or repeatedly apply warm cloths to affected ears, nose, or cheeks -- for 20 to 30 minutes. The recommended water temperature is 104 to 108 degrees Fahrenheit. Keep circulating the water to aid the warming process. Severe burning pain, swelling, and color changes may occur during warming. Warming is complete when the skin is soft and sensation returns.

4. Apply dry, sterile dressings to the frostbitten areas. Put dressings between frostbitten fingers or toes to keep them separated.

5. Move thawed areas as little as possible.

6. Re-freezing of thawed extremities can cause more severe damage. Prevent re-freezing by wrapping the thawed areas and keeping the person warm. If protection from re-freezing cannot be guaranteed, it may be better to delay the initial re-warming process until a warm, safe location is reached.

7. If the frostbite is extensive, give warm drinks to the person in order to replace lost fluids.

Do Not

DO NOT thaw out a frostbitten area if it cannot be kept thawed. Refreezing may make tissue damage even worse.
DO NOT use direct dry heat (such as a radiator, campfire, heating pad, or hair dryer) to thaw the frostbitten areas. Direct heat can burn the tissues that are already damaged.
DO NOT rub or massage the affected area.
DO NOT disturb blisters on frostbitten skin.
DO NOT smoke or drink alcoholic beverages during recovery as both can interfere with blood circulation.

Call immediately for emergency medical assistance if

There has been severe frostbite, or if normal feeling and color do not return promptly after home treatment for mild frostbite.
Frostbite has occurred recently and new symptoms develop, such as fever, malaise, discoloration, or drainage from the affected body part.

Prevention

Be aware of factors that can contribute to frostbite, such as extreme cold, wet clothes, high winds, and poor circulation. Poor circulation can be caused by tight clothing or boots, cramped positions, fatigue, certain medications, smoking, alcohol use, or diseases that affect the blood vessels, such as diabetes.

Wear suitable clothing in cold temperatures and protect exposed areas. In cold weather, wear mittens (not gloves); wind-proof, water-resistant, many-layered clothing; two pairs of socks (cotton next to skin, then wool); and a hat or scarf that covers the ears (to avoid substantial heat loss through the scalp).

If you expect to be exposed to the cold for a long period of time, don't drink alcohol or smoke, and get adequate food and rest.

If caught in a severe snowstorm, find shelter early or increase physical activity to maintain body warmth.

References

Ulrich AS. Hypothermia and localized cold injuries. Emerg Med Clin North Am. 2004; 22(2): 281-98.

Petrone P. Surgical management and strategies in the treatment of hypothermia and cold injury. Emerg Med Clin North Am. 2003; 21(4): 1165-78.

Morton PM. Wilderness survival. Emerg Med Clin North Am. 204; 22(2): 475-509, ix-x.

Marx J. Rosen’s Emergency Medicine: Concepts and Clinical Practice. 6th ed. St. Louis, Mo: Mosby; 2006.

Review Date: 2/19/2008

Reviewed By: John E. Duldner, Jr., MD, MS, Assistant Professor of Emergency Medicine, Director of Research, Department of Emergency Medicine, Akron General Medical Center and Northeastern Ohio Universities College of Medicine. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M. Copyright

adam.com

Source Doc: 1_000057

Selk'Bag: Cool or Not?

FitSugar — Mon, 21 Jan 2008 12:30:00 -0800

Bringing a whole new meaning to the term "body bag," the Selk'Bag is a sleepwear system. Yep, it is a sleeping bag/jumpsuit that makes camping, or just lounging on your couch with your heat off, more comfortable. Haven't you always wanted to be more mobile when stuffed in your sack? Making morning coffee by the campfire or before the heat in your apartment kicks in can now be super cozy.

Available in the UK and online, the pajama sleeping bag, as I like to call it, comes with different temperature ratings, like all good sleeping bags do. The one pictured, which is also available in white (in case you really want to look like Frosty the snowman), red, and brown, is rated as comfortable to about 50º F (9.7º Celsius) and costs around $170 (not including shipping from the UK).

While I think the idea of these bags are cool, I don't think I would ever actually buy one. What do you think?

Get in Gear: REI Lightweight Sleeping Bag

FitSugar — Tue, 17 Jul 2007 11:00:00 -0700

I have a lot of wonderful memories of camping with my family as a kid. There was nothing like the feeling of snuggling into your sleeping bag inside your tent after a night of roasting marshmallows by the campfire. Back then I had this huge, thick sleeping bag made out of flannel and a whole lot of stuffing - it was like a comforter with a zipper.

Camping gear has come a long way since then, and that huge, puffball sleeping bag just wouldn't cut it on a backpacking trip. Check out the REI Kilo Flash +35 Sleeping Bag. It only weighs 1 lb 4 oz, and it's less than 1 foot long once it's rolled up and snug in its stuff sack. It's made of goose down, so it'll keep you warm in up to 35°F weather - perfect for those chilly summer nights in the mountains.

This sleeping bag is designed for women. It has a narrower cut at the shoulders, and extra insulation in the footbox and torso areas where it's needed most. Plus it has a hood at the top with adjustable draw cords so you can tighten it to your face and keep the cold out. It's like one big tube of cozy warmth.

Want to know why this sleeping bag is my favorite? Then read more

Another cool feature (and why I love this sleeping bag so much) are the sleeping pad loops underneath. They allow you to keep your sleeping pad attached to the sleeping bag so it shifts and moves when you do. Nothing's worse than waking up on the cold rocky ground next to your sleeping pad.

You can order it from REI.com for $179. Not a bad deal for a lightweight sleeping bag with such great features.

Fit's Tips: This sleeping bag will fit a woman who is 5 ft 6 in tall or shorter. If you are taller, you'll want to order this sleeping bag in the LONG version.

Get in Gear: Tent For Two

FitSugar — Sun, 24 Jun 2007 02:00:00 -0700

Planning a camping trip this summer? Excited to sit by the campfire and roast marshmallows? Hooray for camping. It's cheap, fun, and all you need is to splurge on a little gear and you're all set for a lifetime.

A tent is pretty key if you want to stay protected from the rain and annoying bugs. Check out this 3 Season (Spring, Summer, Fall), 2-person tent from Sierra Designs. It's called the Electron.

Want to hear more about it? Then read more

There's plenty of room to sleep and it comes with a tent guard that fits over the top to protect you from the rain. It has 2 doors, so if you need to use the bathroom in the middle of the night, you won't have to climb over your sleeping buddy. It comes with 3 lightweight poles that slide into "swift clips," so it's easy and fast to pitch.

The Electron also comes with 3 free accessories: coffee slings to hang your mugs or water bottles from the ceiling inside your tent, a portable attic (a mesh hammock-type shelf to organize extra stuff inside your tent), and a Fast Pack Footprint (tarp that goes under your tent). It's a great deal for $199. You can order it directly from Sierra Designs.