5 Ways to Monitor Your Alcohol Intake

by Julie Motchok on February 1, 2016

1. Alternate between alcoholic and nonalcoholic beverages

  • Alternating between alcoholic and nonalcoholic drinks is a good way for you to reduce the effects of alcohol throughout the course of an evening. Drinking an 8oz glass of water after every alcoholic drink helps your body dilute the alcohol that has been ingested and keeps you sober longer.

2. Set reminders on your phone

  • Set an alarm on your phone for a time when you know you will be out with friends. Add a label to the alarm telling you why you should stick to your limits for the night.  For example, remind yourself that you want to go to the gym the next morning or that you want to see family or friends the next day.


3. Track your intake

  • Around friends at a party, it can be difficult to keep track of how many drinks you’ve had. A good way to keep track is by keeping bottle caps or beer can tabs in your pocket.  Once you’ve hit your limit, you know it’s time to stop.  If you are drinking wine or hard alcohol, keep a set amount of change in your pocket (for example, 3 pennies = 3 drinks).  Once you have finished a drink, lose one penny.  Once all the pennies are gone, that is your signal to yourself to stop drinking.


4. Know what a standard drink looks like

  • This is crucial when monitoring your alcohol intake. See the chart below to learn what one standard drink looks like:


5. Make your own drinks

  • Making your own drinks is a good way to be sure you are drinking a standard size drink. Using the lines on a Solo cup is a good way to do this:



Your Skin Is In: Protect it!

by Erika Solloway on January 26, 2016

When you have a big event coming up, how do you prepare? Do you get a haircut? Maybe visit a tailor to make sure your clothes are a perfect fit? What about going to a tanning bed? Chances are your answer to that question is yes, with research stating about 2.5 million teens using tanning beds each year.

In case you were thinking that tanning beds aren’t that dangerous, tanning beds emit up to 15 times more UV radiation than the sun. According to the Melanoma Foundation of New England, if you use a tanning bed before the age of 35, you’re at a 59% increased risk of melanoma (skin cancer). That’s an incredibly increased risk of getting cancer just for tan skin! Although common, melanoma is extremely dangerous, killing one person about every 50 minutes. The good news is that melanoma is nearly 100% curable when caught early!


There is more good news; you can protect yourself from skin cancer with these simple steps:

Make sure to cover up by wearing clothing thick enough to block the sun’s rays.

Use sunscreen of at least SPF 15 which will block out about 93% of the sun’s rays.

Wear a hat and sunglasses when you can to protect your face, neck, and eyes.

Try to limit your exposure in general, and keep in mind that the sun’s UV rays are most intense between 10am and 4pm.

Making a yearly dermatologist appointment will also help you keep healthy, as they can spot things you may not be able to.

If you’d like to learn more about ways to stay safe in the sun, Outreach Education is hosting a Melanoma information table on February 2nd in ECC, from 2pm-5pm. We will have free facial screenings performed by a professional to show you the hidden UV damage that lasts far beyond when your sunburn faded. Be sure to stop by and sign our “Your Skin Is In” pledge for a chance to win prizes! (Here’s the link: http://www.tinyurl.com/OutreachPledge ) There will also be tons of informational brochures and giveaways.


Sources: https://www.osha.gov/Publications/OSHA3166/osha3166.html






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