I N S I D E

T H I S

I S S U E :

U . S . N A V A L H O S P I T A L S I G O N E L L A H E A L T H P R O M O T I O N

tel: 624-4710 NAS I Midtown NHSigonella-HealthPromotion@med.navy.mil /

Facebook: Search U.S. Naval Hospital Sigonella Health Promotions

A SE NS E OF HE A LTH

December 2013

Online

Resources:

www.nida.nih.gov/infofacts/driving.html

http://navynavstress.com/

www.eatright.org

Catch a Buzz,

Catch a Ride

1

Why is Drugged

Driving Hazard-

ous?

2

Holiday Stress 3

Nutrition Corner 4

THIS HOLIDAY SEASON, IF YOU CATCH A BUZZ, CATCH A RIDE

Impaired driving is one of Ameri-

ca’s deadliest crimes. Nationally,

more than 17,000 people died in

alcohol-related highway crashes

during 2003. Every 30 minutes,

nearly 50 times a day, someone in

America dies in an alcohol-related

crash. Hundreds of thousands more

are injured each year. According to

the National Highway Traffic

Safety Administration (NHTSA),

about three in every ten Americans

will be involved in an alcohol-

related crash at some point in their

lives.

That is why the Health Promotion

Department is reminding everyone

this holiday season to always des-

ignate a sober driver before each

holiday party or event involving

alcohol.

The holiday season is supposed to

be a time for family, friends, and

festive celebrations. Unfortunately,

each year between Thanksgiving

and New Year’s, it is also a time

when there is a tragic jump in the

number of alcohol-related highway

fatalities .

Remembering to designate a sober

driver before the party begins is

just one of several, simple, steps to

help avoid a tragic crash or an ar-

rest for impaired

driving during the holiday season.

Other reminders include:

Never get behind the wheel of your

vehicle if you’ve been out drinking;

Or, just stay where you are and sleep it

off until you are sober;

If you are hosting a party this holiday

season, remind your guests to always

plan ahead to designate a sober driver,

always offer alcohol-free beverages

during the event, and make sure all of

your guests leave with a sober driver;

and lastly,

Friends Don’t Let Friends Drive

Drunk. Take the keys and never let a

friend leave your sight if you think

they are about to drive while impaired.

Since 1981, every President of the

United States has proclaimed Decem-

ber “National Drunk and Drugged

Driving (3D) Prevention Month” to

help underscore the public’s commit-

ment to

C O N T I N U E D F R O M P A G E 1 .

Page 2 A S E N S E O F H E A L T H

preventing impaired driving, and to promote the use of designated drivers and sober ride programs. The month of December and the New Year’s Eve holiday are often highlighted by significant increases in state and local law enforcement efforts to combat impaired driving. These efforts include a greater use of sobrie-ty checkpoints and saturation patrols. Driving impaired or riding with someone who is, is simply not worth the risk. The consequences are serious and real. Not only do you risk your life, but you also risk injuring someone else. The trauma and financial costs of a crash or an arrest for driving while impaired can be significant. Not to mention, it is not the way you want to spend your holiday season.

• If impaired, call a taxi – use mass transit if available – or call a sober friend or family member to come and get you;

TASTY & NON-ALCOHOLIC

DRINKS

Holiday Punch 1 large jar cran-grape juice 1 liter bottle ginger ale 1 con-tainer orange sherbet Whole cranberries Combine juice and ginger ale. Add sherbet by small scoops. Top with cranberries. Jogger's Nog 1 1/2 cups pineapple juice (chilled)1/2 cup plain yo-gurt1 tablespoon honey6 ice cubes Combine ingredients in blender container. Cover and run on high until well blended. Serve in chilled glasses.Makes 2 servings (10 oz. each)

Why is Drugged Driving Hazardous? Drugs acting on the brain can alter perception, cognition, attention, balance, coordination, reac-tion time, and other faculties required for safe driving. The effects of specific drugs of abuse dif-fer depending on their mechanisms of action, the amount consumed, the history of the user, and other factors.

Marijuana THC affects areas of the brain that control the body’s movements, balance, coordination, memory, and judgment, as well as sensations. Because these effects are multifaceted, more re-search is required to understand marijuana's impact on the ability of drivers to react to complex and unpredictable situations. However, we do know that:

A meta-analysis of approximately 60 experimental studies, including laboratory, driving

simulator, and on-road experiments, found that behavioral and cognitive skills related to

driving performance were impaired in a dose-dependent fashion with increasing THC blood levels.11

Evidence from both real and simulated driving studies indicates that marijuana can nega-

tively affect a driver's attentiveness, perception of time and speed, and the ability to draw on information obtained from past experiences.

A study of over 3000 fatally-injured drivers in Australia showed that when marijuana was

present in the blood of the driver they were much more likely to be at fault for the acci-dent. And the higher the THC concentration, the more likely they were to be culpable.

Research shows that impairment increases significantly when marijuana use is combined with

alcohol.13 Studies have found that many drivers who test positive for alcohol also test pos-itive for THC, making it clear that drinking and drugged driving are often linked behaviors.

Source: National Insti-tute on Drug Abuse http://www.nida.nih.gov/infofacts/driving.html

Page 3 A S E N S E O F H E A L T H

If there is one thing that sums up holiday stress it's having too much

to do and not enough time to do it. When you start with an already hectic work schedule and add in the demands of holiday shopping,

holiday baking, entertaining, gift-giving, sending out holiday cards and spending copious amounts of money, you have a formula for a stressful December. This is one seasonal recipe you should try and

avoid.

1.Make a list of what NOT to do. As you head into the holiday season there are probably numerous chores, errands and projects that don't need to be done now and can be put off until January when your

schedule will open up. Whether it's cleaning up the garage, shopping for a new sofa (which wouldn't arrive in time for the holidays anyway) or painting the kid's bed-

room, don't start any optional projects right now. 2. Streamline what you dislike and savor what you love. We all have things we love to do at the

holidays and things we wish we didn't have to do. If you love making potato latkes or getting the Christmas tree - set aside time and make an afternoon of it. Get the whole family involved

if you want to or just savor this activity yourself. On the other hand if you dislike doing cards don't feel obligated to "keep up with the Jones." Just say no - or streamline the process - cut

your list way down, get a simple card, sign it (No long notes!) and send it on its way. 3. Find the true meaning of the holidays. Whether it's attending services, donating toys and

food, volunteering at a homeless shelter, visiting an elderly shut-in, or even watching IT'S A WONDERFUL LIFE, look for activities that give you an emotional and/or spiritual lift. Remember

the word holiday is short for Holy day. Let this definition be a reminder of the true meaning of the season.

4. To experience joy: allow extra time. Time pressure kills joy. Be aware of how time pressure can turn a pleasurable activity, like shopping or even going to a party into an activity that loses

its fun-factor. Whenever you're feeling rushed, chances are you'll wind up feeling crabby and stressed, too.

5. Make a list and check it twice. People are great at making lists but they rarely prioritize their lists. As a result, you wind up picking off low-priority tasks like vacuuming or raking leaves

and not leaving enough time for high priority activities like spending time with family and friends. If the holidays seem hollow check your priorities and see if the things that are really important to you are at the top of your list.

6. Allow time for yourself. And finally, don't forget to allot some time every day (even if it's just

a half an hour) to recharge your own batteries. You can't make anyone else happy if you are feeling miserable and stressed inside. Give yourself permission to go for walk, exercise, take a bath, listen to music, enjoy a leisurely cup of tea or do something just for the fun of it.

Bottom line: Build in extra padding into your busy schedule. If you think an activity will take an

hour - allow at least two hours. I guarantee that if you follow just this one bit of advice, you'll experience more joy.

Holiday Stress From Jim Porter at Stress Stop Holiday Stress

Page 4 A S E N S E O F H E A L T H

Nutrition Corner From LT Christina Bologna

Helpful Tips for Healthy Holiday Parties

As the holidays approach, parties become numerous along with the challenge of keeping your commitment to healthful eating.

If you are hosting a gathering this holiday season you can reduce fat and calories without sac-

rificing taste by swapping out a few ingredients in your favorite recipes.

Using two egg whites in place of one egg can reduce the cholesterol and

produce the same tasty result.

Use low-sodium, fat-free chicken broth in your mashed potatoes to add fla-

vor and cut back on added butter or margarine.

Substitute applesauce for oil, margarine or butter in muffins and quick

breads like banana bread. Try substituting a small amount at first, as the more you substitute the more the texture of the finished product changes.

For dips, sauces and pie toppings, use fat-free yogurt, sour cream and

whipped topping.

Sliced almonds make a delicious, crunchy topping in place of fried onion rings.

Choose reduced-fat or low-fat cheeses for salads and casseroles.

Pack your shopping cart with plenty of fresh vegetables like sweet potatoes, winter squash,

broccoli, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad,

fruit crisp or topping for the turkey.

If you are a guest at a dinner party or other gathering, consider these tips to keep your night

healthy, happy and safe:

If you plan on treating yourself later, start your day with a small meal that includes whole

grains, fruit, low-fat or fat-free dairy and protein, such as eggs, ham or peanut butter.

Don't starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack including fruit

or a bagel so you aren't tempted to overdo your calorie intake for the day.

Choose carefully between foods you definitely will eat, those you will sample and those you will

skip.

Don't rush to eat. Socialize and settle into the festivities before you eat.

Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious

nibbling.

When it comes to drinking alcohol, start with a calorie-free, nonalcoholic beverage. Satisfy your

thirst before having an alcoholic drink. Moderate alcohol consumption is defined as up to one drink

per day for women and up to two drinks for men.

Keep in mind, even a single drink will affect your reflexes for several hours. If you plan to

drink, keep your holidays merry for everyone by designating a driver who won't be drinking.

The holidays are a great time for celebrating with friends and family over food and drinks. With just a little preparation, you can keep off the extra holiday pounds and still enjoy all

that the season has to offer.

Source: Academy of Nutrition & Dietetics