Heartburn and Ulcers May be Due to Bacteria – The Dangers of H. Pylori

A Possible Simple Cure for Ulcers and Gastritis - Photo by Jacobolus

Twenty-five million people in America suffer with heartburn or stomach inflammation for days, weeks, months, or perhaps years. The burning sensation in the stomach area may include other symptoms ranging from nausea and vomiting to bleeding and anemia. These symptoms may recur with no real, satisfactory relief.

Many people who suffer with ulcers, GERD, or inflammation of the stomach assume that the pain is due to spicy foods, stress, or lifestyle and may treat the symptoms with antacids, acid blockers, bland diet, and other remedies, but the symptoms may come back over and over again because the cause has not been removed.

Infection with a bacteria called Helicobacter pylori (H. pylori) may be the cause of chronic or long-term gastritis (inflammation in the stomach) and 80% to 90% of peptic or duodenal ulcers. According to some studies, approximately half of all adults in industrialized countries are infected with H. pylori, a pathogen that has been classified as a carcinogen since 1994. People with H. pylori in the gut have a 2- to 6-fold increased risk of certain types of cancer. The presence of H. pylori may also affect lung function in those who have chronic obstructive pulmonary disease (COPD).

H. Pylori Risk and Spread - Photo by Ed Uthman, MD

How Do People Get H. pylori?

In the United States, those who are older, African American, Hispanic, or of lower socioeconomic status tend to have a higher risk for getting H. pylori. Some studies have shown that men and boys may have an increased risk. Higher rates of H. pylori infection in industrialized countries tend to be associated with lower socioeconomic status or crowded living conditions, such as orphanages, homes for seniors, and institutions for those who are handicapped. One study found that higher cholesterol levels were associated with positive H. pylori tests. Many people who do not fall under one of the above categories harbor H. pylori in the gut.

The human stomach seems to be one of the best reservoirs for H. pylori, and the bacteria is often present in the body before the age of 10 years. So, how does this bacteria get into humans? Unfortunately, in most cases, nobody knows how the bacteria entered the body. Much of the research has conflicting results. A few professions in which one comes into frequent contact with gastric mucosa may be higher risk for acquiring H. pylori through direct contact, such as those who work in endoscopy, yet ironically dentists do not seem to have higher rates of the bacterial infection.

Water contaminated with feces may transmit the bacteria. Drinking contaminated or insufficiently disinfected water or eating uncooked vegetables in which crops are irrigated with contaminated water may increase risk for infection; however, even these study results are mixed. Contaminated water likely accounts for the higher rates of H. pylori in countries that are not industrialized because people living there may have fewer options for sanitary living conditions. In some developing countries, H. pylori infection rates soar to 90 percent.

Several studies have attempted to look at the possibility of oral (by mouth) transmission of H. pylori, once again with mixed results. An Australian study found an association between the presence of H. pylori and higher rates of plaque on the teeth. A small study in Lithuania found that each member of the family was infected with a different strain of the bacteria in four out of five families in which multiple members were infected.

H. Pylori May Cause GERD, Heartburn, Ulcers - Photo by U. S. Department of Health and Human Services

What Should You Do if You Have Ulcer or Heartburn Symptoms?

Those who suffer from persistent or chronic heartburn or ulcer-type symptoms should speak with a healthcare professional. Several tests are available to check for the presence of H. pylori. If the test comes back positive for the bacteria, the physician can then discuss options for an effective treatment plan, which typically includes antibiotic treatment for ten days to two weeks. Those who successfully complete therapy may be able to enjoy a whole new life free of heartburn and ulcer pain as the body is finally able to heal.

Readers may also wish to read:

• Shigellosis Symptoms and How to Prevent the Spread of Shigella Bacteria
• Norovirus or Food Poisoning or Stomach Flu Causing Gastritis?
• Energy Drinks and Alcohol – A Dangerous Combo

Find more of Katrena's articles at the Fit Tips 4 Life site map.

References:

• Center for Disease Control and Prevention online article updated 9/28/2006 Helicobactor pylori and Peptic Ulcer Disease: The Key to Cure accessed on 11/25/2013.
• Lim, Seon Hee et. al. 2013 BMC Gastroenterology, Vol. 13, Issue 1, Prevalence and risk factors of Helicobactor pylori infection in Korea: Nationwide multicenter study over 13 years.
• Parzecka, Monika & Szaflarska-Poplawska, Anna, 2012 Gastroenterology, Vol. 19, Issue 3, Influence of the location and intensity of Helicobacter pylori infection and gastritis on the incidence of gastroesophageal reflux in children and adolescents.
• Tabaru, Ali et. al. December 2012 Eurasian Journal of Medicine, Vol. 44, Issue 3, Helicobactor pylori Infections in Chronic Obstructive Pulmonary Disease.
• van Duynhoven, Yvonne T.H.P. & Rob de Jonge, Bulletin of the World Health Organization, 2001 online article Transmission of Helicobacter pylori: a role for food? accessed on 11/25/2013.

Low Vitamin B12 Symptoms May Mimic MS or Alzheimer's Dementia

Vitamin B12 or Cobalamine - Photo by Ymwang42

Vitamin B12 deficiency symptoms can easily be overlooked on routine physical examinations and acute care appointments. The vitamin is necessary for normal functioning of the brain and nervous system as well as in the formation of blood. People who have low levels of vitamin B12 may initially experience vague symptoms that may spiral into serious health concerns if left untreated.

The incidence of vitamin B12 deficiency may be more difficult to determine due to folic acid fortification in grains and cereals since 1998. Low vitamin B12 levels and folic acid deficiency tended to be found together previously. Low folic acid levels produced anemia. Diagnosing anemia is relatively simple because it shows up on very basic bloodwork tests. Those who have vitamin B12 deficiency may not have anemia but can still experience progressive neurologic symptoms.

According to several studies, only 56-77% of people with low vitamin B12 levels have megaloblastic anemia. A 2013 study found that people who experience neurologic symptoms from vitamin B12 deficiency may be less likely to experience anemia and often test positive to H. pylori, a bacteria that causes stomach ulcers in many people.

Vitamin B12 Found in Animal Products and Some Cereals - Photo by Zoe

What are the symptoms of vitamin B12 deficiency?

Symptoms of low vitamin B12 include but are not limited to:

• numbness or tingling in the hands/feet
• generalized weakness that can progress to difficulty walking
• balance problems
• tension-type headache
• dementia, confusion (1.5% of dementia cases who are found to have untreated vitamin B12 deficiency are fully reversible with vitamin B12 treatment)
• depression
• personality, behavioral changes
• vision loss
• hallucinations, paranoia, psychosis
• anorexia, flatulence
• diarrhea, constipation
• failure to thrive
• developmental delays

Vitamin B12 deficiency also has the potential to increase one's risk for heart disease and stroke. A study published in 2009 looked at people in the Indian culture and found that those with coronary artery disease tended to have significantly lower vitamin B12 levels than those who did not have heart disease. Vitamin B12 tends to lower homocysteine levels, a compound often found in higher than normal levels in people with heart disease, stroke, and dementia.

This video shows several people who experienced multiple symptoms related to low vitamin B12 levels

Vitamin B12 Shot - Photo from Wikimedia Commons

What can cause low vitamin B12 levels?

Vitamin B12, also called cobalamine, is a water-soluble micronutrient naturally found in animal products and in some fortified foods. Low vitamin B12 levels may result from inadequate dietary intake, such as with people who observe a strict vegan diet. Babies who are fed breastmilk by mothers who observe a strict vegan diet may have low vitamin B12 levels, even if the mother does not have symptoms of the deficiency.

Older adults tend to have less hydrochloric acid in the stomach region, which may lead to poor absorption of vitamin B12 and resulting deficiencies of the vitamin. People with other conditions causing poor absorption of nutrients, such as those with a history of gastric surgery, Crohn's disease, HIV infection, or celiac disease, may experience vitamin B12 deficiency despite adequate dietary intake of the nutrient.

Some medications may cause poor absorption of vitamin B12, including:

• Some antibiotics
• Proton pump inhibitors
• H2 receptor agonists
• Some drugs used to treat diabetes

Information in this article is for informational purposes only and should not be considered medical advice. Those who are experiencing any symptoms of vitamin B12 deficiency should speak with his or her healthcare provider.

Readers may also wish to read:

• How to Talk with Your Doctor – Tips for Effective Communication
• UTI May Cause Sudden Confusion
• Coconut Oil and Its Affect on Cholesterol, Blood Sugar, BP, and Alzheimer's

Find more of Katrena's health-related articles at the Fit Tips 4 Life site map.

References:

• Centers for Disease Control and Prevention online article Manifestations of Low Vitamin B12 Levels accessed on 11/13/13.
• Kumar, Jitender et. al, Clinical Chemistry & Laboratory Medicine, March 2009, Vol. 47, Issue 3, Vitamin B12 deficiency is associated with coronary artery disease in an Indian population.
• National Institutes of Health article Dietary Supplement Fact Sheet: Vitamin B12 accessed on 10/16/13.
• Ozcan, Tuba Aydemir et. al., Journal of Neurological Sciences, 2013, Vol. 30, Issue 3, Helicobacter Pylori Infection in Patients with Neurological Symptoms of Vitamin B12 Deficiency

Free Printable Walking Cards for Counting Laps or Time: Giving Thanks!

Walking Cards for Giving Thanks - Photo by Click

Walking cards can help one to focus attention on specific themes. This November, many of my Facebook friends are posting daily words of thanks, so I decided to create walking cards of thanks. These free cards can be printed and kept together with a keychain.

This list includes twelve cards. The first four cards contain Bible verses including words of thanks from the King James Version. The remaining eight cards offer suggestions for specific things for which you might offer thanks. You can make each topic specific and meaningful to you as you walk.

If you are walking on a standard track and focusing on one card per lap, you will have walked three miles. Alternatively, you might change cards at a designated number of minutes. Be careful to watch where you are walking – you may wish to stop whenever reading a card. Ensure that you check with a healthcare provider before starting or changing any exercise program.

Directions

1. Click on the images below to enlarge.
2. Select file-print.

I hope you enjoy these walking cards! Feel free to share your experience with this resource in the comment section below.

Readers may also wish to read:

• Walking for Exercise? Free Printable Bible Verses for Counting Laps
• Words of Encouragement for Those Who Struggle with Weight
• A Healthier Lifestyle One Day at a Time: A Positive Attitude

Find additional articles and printables at the Fit Tips 4 Life site map.

Walking Cards Words of Thanks

How to Making Walking More Interesting

How to Focus Your Mind While Exercising

American Veterans of the Vietnam War – The Health Sacrifices Many Never See

Health Effects Experienced by Veterans of Vietnam War - Photo by MSgt Mark Moore

Over 2.5 million people served in American uniform in Southern Vietnam and adjacent waters. The average infantryman saw approximately 240 days of combat in a year, while over 58,000 gave the ultimate sacrifice in Vietnam. The resulting physical, mental, and emotional health effects experienced by surviving veterans have impacted these men and women and countless family members, friends, and society as a whole.

Many of these veterans felt immediate health effects due to serving. According to the Department of Defense's Military Advisors Reflect on Vietnam War Experiences, retired Marine Corps General Anthony Zini said, "By the time my advisory tour was coming near to its end....I had contracted malaria, mononucleosis, dysentery and hepatitis..."

Veterans of the Vietnam Conflict may experience long-term health problems related to serving. These health issues may take years to develop. Examples include:

• respiratory cancers
• chloracne
• porphyria cutanea tarda
• multiple myeloma
• Hodgkin's disease
• non-Hodgkin's lymphoma
• soft tissue sarcoma
• prostate cancer
• peripheral neuropathy
• type 2 diabetes
• ischemic heart disease
• hearing deficits

To put a personal view on the list above, take a mental picture of returning to a dermatologist every few weeks to have multiple skin cancers surgically removed from one's face, inside one's ears, and on one's arms. Imagine having to wear a colostomy bag. Consider enduring chemotherapy, radiation, and other cancer treatments. Think about watching a small injury get worse and worse because the body has inadequate circulation to heal the area and eventually losing that limb. Picture losing one's ability to see due to complications of diabetes. Imagine having a child born with spina bifida due to effects of Agent Orange.

Visiting The Wall - Photo by Mass Communication Specialist 1st Class Barbara L. Bailey

The mental and emotional cost of serving a tour in Vietnam can run deeper than physical wounds. Post-traumatic stress disorder (PTSD) haunts many veterans, sometimes appearing years after serving. Many cannot talk about a time that they wish were erased from a part of a mind still etched with crystal-clear scenes that reappear any time a passing motorist beeps to say hello or when a child drops a toy. Sights, smells and sounds of gunfire and grenades, hearing tigers roar and helicopters hum, swimming in snake-infested waters, or feeling the rain of Orange may replay over and over in dreams by night and flashbacks by day.

Many veterans of the Vietnam War remain silent about having served. Their families, friends, neighbors, and acquaintances may have no idea they are veterans.  For some veterans, that life chapter is closed, never to be opened again. However, many who remained silent for decades are now starting to share their stories – an amazing gift for current and future generations.

Some veterans of the Vietnam War found life to be too painful. They found that the fight to survive in Vietnam left a hole within their souls, unable to be filled with the love of others, substances, activity, or inactivity. Those who love them mourn the loss of someone they desperately wanted to help with resources that seemed blatantly inadequate.

Rolling Thunder Patriotism - Photo by Lance Cpl. Jonathan G. Wright

For many, the black MIA-POW flag will always fly with the Stars and Bars. Some have found a way to channel that fierce loyalty into service to other veterans by helping them to gain benefits long overdue. Many have provided information instrumental in helping to retrieve remains left on foreign soil. Some finished tours of duty to make good on promises made in the heat of battle. They may continue conversations with comrades at reunions, while many are available to do anything for a fellow veteran at a moment's notice.

According to some sources, 91% of American veterans who served in Vietnam say they were glad to serve, and 74% say they would do it again, even with knowledge of the outcome. They are often amazingly innovative thinkers who can find a solution to nearly any problem thrown their way. You'll find many of these veterans continuing to serve in very quite and unassuming ways, such as helping to provide military rites at a funeral or manning a table to increase awareness and handing out poppies near an area business as Veterans Day or Memorial Day approaches. They may be the go-to person whenever a car breaks down or a home repair is needed.

Despite health challenges, veterans who served in Vietnam are a tough group. They are survivors. They keep on keeping on and live each day. They deal with the setbacks and figure out what will work today. I, for one, wish to thank these veterans for their service and veterans and their families for their sacrifice. Feel free to add your own thanks in the comment section at the bottom of this article.

Surviving American Veterans of Vietnam War - Photo by Artaxerxes

Readers may also wish to read:

• Rowan County Military Honor Guard – Still Serving Fellow Veterans
• Patriots Flag and Concourse Memorial in Salisbury City Park NC
• Vietnam Veterans Homecoming Celebration 2012 at Charlotte Motor Speedway
• Functional Exercise – Fitness With a Practical Purpose

Find more of Katrena's articles at the Fit Tips 4 Life site map.

References:

• History.com article last updated on June 2, 2008 Statistics About the Vietnam War accessed on 11/10/13.
• U.S. Department of Defense August 29, 2012 article Military Advisors Reflect on Vietnam War Experiences accessed on 11/10/13.
• U.S. Department of Veterans Affairs article last updated on September 10, 2013 Veterans' Diseases Associated with Agent Orange accessed on 11/10/13.

Shigellosis Symptoms and How to Prevent the Spread of Shigella Bacteria

Symptoms of Shigella - Photo of Shigella under a microscope by CDC

Infection with Shigella bacteria, a condition called Shigellosis, shigella gastroenteritis, Shigella dysentery, or Bacterial dysentery, is a food-borne illness. People often refer to food-borne illnesses as food poisoning. The most common type of Shigella seen in the United States is Shigella sonei or Group D Shigella. Click the words in blue within this article to hear how to pronounce them.

Approximately 14,000 people in the United States develop a reported case of Shigellosis. Actual numbers are likely much higher because many cases go unreported. The health department will seek to determine the source of a Shigella outbreak in order to help prevent the spread of this germ to more people in the area.

Shigella Symptoms and Treatment - Photo by Grosser Schlumpf

What are the Symptoms of Shigellosis?

Shigellosis often begins with sudden (acute) symptoms including:

• Stomach (abdominal) cramps or pain
• Fever
• Diarrhea that may contain mucous, blood, and/or pus
• Nausea (feeling sick to your stomach)
• Vomiting
• Rectal pain

People with a strong immune system who do not have conditions that may cause the infection to be more severe may not need any treatment other than getting rest and drinking electrolyte solutions and plenty of fluids. However, some people can get very ill if they are infected with Shigella. Anyone who has questions regarding his/her health should contact his or her healthcare provider.

People who become dehydrated due to this food-borne illness should seek medical assistance because they may need to receive electrolyes and fluids through a vein. Those who are experiencing bloody diarrhea should also seek medical advice.

Immediate emergency medical attention should be sought if the person develops serious symptoms such as:

• Confusion and/or lethargy
• Headache with a stiff neck
• Seizures

Each of these symptoms may have other causes. A physician may need to order tests in order to determine the cause of the symptoms. Medications to slow diarrhea are not generally recommended because the medication can cause it to take longer to clear the bacteria from the body. An antibiotic may help the infection to clear quicker and may be needed in cases with more serious symptoms.

How Shigella is Spread - Photo by Paul Nasca

How Do People Get Shigella?

Shigella can easily spread to large numbers of people in a short period of time. Small amounts of the bacteria can cause symptoms. A person may have Shigella bacteria in his or her body for one to seven days, averaging three days, before symptoms appear. Some people may be infected without symptoms but can spread the infection to others. Shigella bacteria exit the body through an infected person's stools or bowel movements. A person can still be contagious for up to two weeks after symptoms resolve.

The infection may be spread by direct contact. For example, if someone with contaminated hands touches someone else's hands, the bacteria may be transferred to the second person's hands. If the second person touches his mouth or food, the bacteria can easily be transferred into the second person's body. This type of spread is particularly common in daycare settings or areas where young children may play together.

People who provide assistance with elimination may also spread Shigella. If the caregiver's hands become contaminated and the caregiver fails to wash his or her hands with soap and water before providing care to the next person, the caregiver and next person(s) receiving hands-on care are at risk for developing the infection.

Shigella bacteria may also be spread through contaminated food. The food typically looks and smells normal. Some of the most common food sources include those that are raw and tend to be handled with hands, such as:

• salads
• sandwiches
• raw vegetables (particularly if harvested in a field containing sewage)

Contaminated water may also spread Shigella if a person drinks water from an untreated pool, pond or lake contaminated with the bacteria. The bacteria can also be spread via splash pads, untreated wading pools, or play fountains. If someone drinks, plays, or swims in untreated contaminated water, this can also cause the person to develop Shigellosis.

How to Prevent Shigella Infection - Photo by jdurham

How Can People Prevent the Spread of Shigella?

Although shigellosis is quite contagious, several preventive measures can help prevent its spread including:

• Proper hand washing with soap and water
• Proper food preparation and storage
• Proper disposal of diapers
• Proper cleaning of surfaces such as diaper changing areas
• Children who have diarrhea should not be in child care settings
• Avoid preparing food for others when experiencing diarrhea
• Avoid contaminated food and water
• Drink only treated or boiled water
• When traveling to developing countries, eat only cooked hot foods or fruits you peel for yourself

At this time, there is not a vaccine to help prevent development of Shigellosis.

Readers may also wish to read:

• Norovirus or Food Poisoning or Stomach Flu Causing Gastroenteritis?
• Katrena's Good Hygiene Scavenger Hunt
• How to Keep From Getting MRSA in the Gym: Staph Infection Prevention

See more of Katrena's articles at the Fit Tips 4 Life site map.

References:

• Centers for Disease Control and Prevention article Shigellosis accessed on 11/8/13.
• FoodSafety.net article Shigella accessed on 11/8/13.
• National Institutes of Health article Shigellosis accessed on 11/8/13.
• Nemours KidsHealth article Shigella Infection accessed on 11/8/13.

How to Cook a Turkey in the Oven – Want to Get it Right the First Time?

How to Thaw and Cook a Turkey - Quick and Simple Tips - Photo by Alvimann

You bought the big bird for big bucks and have committed to cooking the holiday main course. You want this holiday to be a memorable one but not one that the family discusses for years to come because the meat was pink and cold, leaving those who ate it with a foodborne illness. Alternatively, you don't want to cook the turkey for the perfect amount of time and then continue to overcook it for another two hours, leading to reminiscing stories of the turkey that no one could chew without chipping teeth.

When to Buy a Frozen Turkey

According to the CDC, a frozen turkey that stays frozen in the freezer can safely stay that way indefinitely. The USDA recommends cooking a frozen turkey within 12 months for optimum taste. If you are shopping for a turkey on the day of or day before the holiday, I would highly recommend going with a pre-cooked or fresh turkey or one prepared by the manufacturer to go straight from the freezer to the cooker.

Only two quick thawing methods are considered safe: cold water and the microwave. Trying to quickly thaw a turkey in cold water will demand quite a bit of your attention during holiday meal preparations and really dampen the holiday spirit for the one who is changing water and bathing this big bird every thirty minutes. Many turkeys will not easily fit into a microwave, and microwaves often tend to heat unevenly, which leaves lots of room for error using this method.

If you purchased a turkey too late, there is a bright side: you now have a frozen turkey in the freezer ready for the next big get-together. Once the turkey temperature is above 40 degrees Fahrenheit, you should commit to cooking it because one cannot safely re-freeze a turkey once it begins to thaw.

Purchasing two frozen whole turkey breasts rather than one frozen whole turkey can save a little thaw time if you have the room in the refrigerator and are a little short on time but have enough time to thaw a smaller piece of poultry.

Weight...It's Time to Thaw!

Thawing and cooking times depend on the size of the turkey and how they have been prepared by the manufacturer. In general, larger turkeys will require longer thaw and cook times while smaller turkeys will require less time for cooking and thawing.

Place the turkey in the refrigerator to thaw. Some refrigerated items near the turkey may tend to freeze, so adjust items inside accordingly. It is a good idea to place the turkey on a tray or in a pan while thawing in the refrigerator because liquid can ooze out of the packaging, making a big, unexpected holiday mess.

A tag typically accompanies a turkey that lists the net weight in pounds. If the tag has fallen off or you cannot find it, hold the turkey and weigh yourself. Then weigh yourself without holding the turkey and subtract the two numbers – the difference is the weight of the turkey.

A general rule of thumb is to allow a day of thaw time for every four pounds of turkey. For example, thaw a turkey breast that weighs eight pounds for two days; thaw a whole turkey that weighs 12 pounds for three days. Butterball provides a web page in which you can enter the turkey's weight to see how long to thaw in the refrigerator.

One Chance to Cook the Turkey Correctly

When determining a time to start cooking the turkey, add 20 minutes of cool down time after cooking. Trying to clean out and slice a turkey that was just removed from the oven is asking for trouble. You don't want to end up with a painful burn after working so hard to prepare this special meal!

When cooking a turkey in the oven, make sure that you:

• Completely thaw the turkey before placing in the oven
• Adjust racks to allow room for the turkey before pre-heating the oven
• Wear thick oven mitts or gloves without worn places or holes when handling the hot pan
• Set the oven temperature to at least 325 degrees F
• Place the turkey in a roasting pan 2 to 2 1/2 inches deep with the breast side up

To ensure that the meat will be safe to eat, the internal temperature of the meat must reach at least 165 degrees F – you can determine this with a food thermometer inserted deeply into the center of the thigh, wing, and breast.

The following are approximate cooking times based on weight in pounds; however, the safest way to ensure that the turkey is at a safe temperature is to use a food thermometer. Some turkeys have a button that pops out when it reaches a safe temperature, but it is a good idea to check the temperature to be absolutely sure. Hint: you can usually find this information on the packaging for the frozen turkey.

These approximate cooking times (in hours) are recommended by the USDA for roasting a turkey that does not have stuffing in it. Times are for cooking in a regular (not a convection) oven. I've also converted cooking times to minutes for those who have timers set by minutes.

Weight of Turkey	Approximate Roasting Time (325°F) in hours	Approximate Roasting Time (325°F) in minutes
4 to 6 pounds	1 1/2 to 2 1/4 hours	Or 90 to 135 minutes
6 to 8 pounds	2 1/4 to 3 1/4 hours	Or 135 to 195 minutes
8 to 12 pounds	2 3/4 to 3 hours	Or 165 to 180 minutes
12 to 14 pounds	3 to 3 3/4 hours	Or 180 to 225 minutes
14 to 18 pounds	3 3/4 to 4 1/4 hours	Or 225 to 255 minutes
18 to 20 pounds	4 1/4 to 4 1/2 hours	Or 255 to 270 minutes
20 to 24 pounds	4 1/2 to 5 hours	Or 270 to 300 minutes

If you have the weight in kg, here is how to convert kilograms to pounds.

Times are shorter for cooking a turkey in a convection oven or if using a baking bag.

Once you begin cooking the turkey, ensure that it is completely and safely cooked before serving. Some people like to add about a half cup of water to the bottom of the roasting pan. If you are looking for a pretty golden brown skin, place aluminum foil loosely over the top for the first hour or hour and a half or cook the turkey and watch for the desired color and then cover loosely with aluminum foil. Ensure that the aluminum foil is not too close to the heating elements.

Readers may also wish to read:

• How to Save Money on a Gluten Free Diet
• Shopping Malls: Shop and Maybe Drop a Few Calories!
• Fall Allergies – How to Fight Back When Autumn Wants to Take You Down

Find more of Katrena's articles at the Fit Tips 4 Life site map.

References

• Center for Disease Control and Prevention article It's Turkey Time: Safely Prepare Your Holiday Meal accessed on 11/4/2013.
• Huffington Post article How Long to Cook a Turkey Per Pound accessed on 11/4/2013.
• United States Department of Agriculture article Turkey From Farm to Table accessed on 11/4/2013.

Frightfully Fun Exercise Music Playlist for October

Exercise Playlist for Halloween - Photo by Pennywise

October is a great time to exercise where I live. The trees turn into a crazy quilt of colors across the rolling landscape while the weather cools. This area also hosts a big allergy season in October. Many people find that exercising outside may increase those all too familiar symptoms that keep them up at night and make breathing challenging by day.

Working out inside might not be as pleasing to the eye, but having fun musical playlists can be pleasing to the ear, mix it up, and provide that extra boost of energy to work out at full throttle. This playlist is best suited for adults; however, some of the songs can work well for kids' exercise also. Many are predictable, but the list has some unexpected twists and turns that might have you howling by the end of the workout. Some artists that paved the way for these songs to become famous are included in parentheses.

• Magic Carpet Ride (Steppenwolf)
• Cat Scratch Fever (Ted Nugent)
• Devil With a Blue Dress (Mitch Ryder)
• Werewolves of London (Warren Zevon)
• Ghostbusters (Ray Parker, Jr.)
• Thriller (Michael Jackson)
• Wooly Bully (Sam the Sham & the Pharaohs)
• Purple People Eater (Sheb Wooley)
• Witch Doctor (David Seville)
• Frankenstein (Edgar Winter Group)
• Axel F (Harold Faltermeyer)
• Monster Mash (Bobby "Boris" Pickett)
• Bad Moon Rising (Creedence Clearwater)
• Paint It Black (Rolling Stones)
• Don't Fear the Reaper (Blue Oyster Cult)
• (Ghost) Riders in the Sky (The Outlaws)

Additional Articles:

• How to Stay in Shape When the Weather Gets Colder
• Fall Allergies: How to Fight Back When Autumn Wants to Take You Down
• Great Exercise Playlist – Old and New Songs for a Fun Workout

Want more fitness tips, money-saving ideas, and playlists? Visit Katrena's Fit Tips 4 Life site map.