2-2-2 Good Gazpacho

cold tomato soup gazpacho with basil and croutons in a blue bowl, horizontal(Serves 6)

Here’s a cool, refreshing way to build more veggies into your diet as a side dish to a sandwich, or as a snack! Each serving of this cold “soup” is just 85 calories, is low in carbs (19 g), has zero cholesterol, has only 0.5 g total fat, is low in sodium (110 mg) and sugar (11 g), with 4 g of protein. This one’s a good source of potassium, too (880 mg). Consider adding a dash or two of hot sauce to taste. Viva gazpacho!

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Turkey and Cucumber Sandwich

fresh vegetarian sandwich with garlic cheese dip salad on rustic table(Serves 4)

This sandwich might remind you of daintier “finger” versions used for high tea. But this take on turkey with cucumber is both savory and satisfying, coming in at 245 calories as prepared, with only 2 g of fat and 21 g of protein. You’ll get nice boosts of calcium (239 mg) and potassium (203 mg), too. Use regular turkey breast, or shave off the salt by using fat-free, low-sodium deli turkey (317 mg sodium). Increase your whole-grain intake by going all whole grain, the whole way, if you choose. And why not enjoy a cup of tea as well?

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Is Your Child’s Juice Box or Snack Safe? (Make Sure There’s NO Nicotine)

Young boy sips from a juice box on a sunny summer afternoon. More

Nicotine is in tobacco products, like cigarettes, but it’s also in e-liquid, the main substance that’s inserted into e-cigarettes for vaping. It’s what gets breathed in as the e-liquid turns into a mist or vapor. Vaping has (unfortunately) become a growing trend, not only among adults, but kids, too. While studies are ongoing, the CDC (Centers for Disease Control and Prevention) has sounded the alarm, saying there’s already enough evidence to prevent vaping device use by youths and young adults.

 

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Battling Post-Traumatic Stress Disorder (PTSD)

People sitting on the road after car crash

Often we think of post-traumatic stress disorder (PTSD) as it relates to soldiers in combat. (According to the U.S. Department of Veterans Affairs, 11 to 20 percent of veterans who served in the most recent operations in Iraq and Afghanistan suffer from PTSD any given year.) But PTSD isn’t only a remnant from war; the condition can wage a battle within anyone, at any age as a result of a recent or past traumatic event.

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Keeping an Eye on Kids’ Eyes

A softball player looking over her shoulder preparing to hit the ballWe all heard it growing up: “You only have two eyes, so you need to take care of them.”

Just as eye exams are important for adults every one to two years (depending on personal risk factors and family history of eye disease), parents need to be vigilant about their children’s eye health, when it comes to screenings, recess, and sports.

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She Swims Safely at the Seashore (or Pool): Avoid Waterborne Diseases

Family relaxing on inflatable rafts in a swimming pool

Whether to stay in shape, relax, or just cool off, swimming is one of the best exercises around, because you work all muscle groups. Great for arthritis sufferers, you’re also buoyed by the water, which means less muscle and joint strain.

Learning how to swim through a trained and certified professional in swimming and water safety (at your own level and pace) can help replace any fear of the water with a healthy respect and love for it. The place to start is with a visit to www.redcross.org for a state-by-state list of Learn-to-Swim Providers, as well as your local beach, community center, or parks and recreation department. You’ll find classes for everyone from six months old up to adult.

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Bed Bugs: Unwelcome Bedfellows

Baby bedbug or cimex after sucked blood from skin

Bed bugs are small, (think Lincoln’s head on a penny), flat, brick-colored, wingless parasites that dine on animal and human blood. (They can survive several months at a time without a meal!) Avid travelers, they show up world-wide where people sleep, and don’t discriminate between lodgings (that includes five-star hotels — and the cleanest of homes.) Bed bugs hitch a ride and hide, which means they can stow away in luggage that you bring back home. In a bedroom, they’re known to journey more than 100 feet in one night, even though they tend to live within eight feet of where people snooze. Dirt is not so much a factor, but what they do like are areas behind wallpaper, bed frames and box springs, mattress seams, cracks, crevices, and clutter.

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Ambrosia

Fruit cocktail with coconut cubes and shaved coconut, mixed with cream cheese

Remember this cool and classic fruit-filled dessert? This luscious blast from the past breaks the mold with an updated mix of low-fat yogurt (a good source of calcium). It finishes off a meal nicely (or serves as a sweet snack!) at just 139 calories, 2 mg cholesterol, 2 g fat, 3 g protein, and 27 mg sodium, along with 26 g sugar.

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Skinny Pizza

Ingredients for tacos : various fresh organic vegetables and tortillas on rustic background

Guilt-free pizza? That’s a yes! Crispy flour tortillas hold lots of veggies, so pile them on. A little goes a long way with cheese, but you’re using fat-free and reduced-fat versions, so you can live a little. This meal inspires creativity, too — especially if you set up a pizza-making station to have your kids choose their own toppings! Use the suggested veggies here, or swap in your favorites.*

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