New Year’s Eve Party Strategy: 4 Tips to Stick to Your Diet

For most people, New Year’s Resolutions usually include goals pertaining to diet, such as eating healthier foods, reducing alcohol intake, and, or, eating less  food overall to facilitate losing weight. Why wait, start now. Here are 4 tips, beginning with that New Year’s Eve Party or New Year’s Day Dinner you may be attending.

1. Scope out the healthier choices and include them on your plate such as fresh veggies/crudites, green salads and fresh fruits. Be careful regarding high fat/high calorie dips. Use salsa or hummus. They both taste good and are healthier, lower calorie alternatives to sour cream and mayonnaise based dips.
2. Limit your alcohol intake. Alcohol is high in calories.  Drink water or diet sodas as low calorie alternatives to fill you up. *Don't drink and drive and and prevent others from doing so.
3. Prioritize: If you are going to indulge, go with a small portion of something you don’t routinely have.  Pass on the usual high calorie foods that you can eat anytime. This will help prevent you from taking in too many empty calories at the event.
4. Don’t go to the party hungry.  If you do, you will set yourself up to overeat and pig out when you arrive. It is difficult to restrain ourselves when we are starving. It is easier to control ourselves if we are not famished, but  slightly to moderately hungry. *Try to eat a healthy snack approximately one to two hours beforehand, such as; organic peanut butter on whole wheat crackers (look for products that do not contain hydrogenated oil), string cheese (part skim) and a piece of fruit, or some Greek yogurt with a piece of fruit.

Happy New Year! 

Yummy Yams: Good for You and Tasty Too!

Baked yams are healthy and delicious.  Yams contain Vitamins A, B and C as well as Potassium and Fiber. Most people enjoy yams during the holiday season, but they are great anytime of the year. I like to have them at least once a week for dinner. They are easy to prepare.  Try these 2 recipes below: 

Carole’s Yam (Basic) Recipe (doubled recipe for more servings shown in parenthesis)

4 (8) Yams

1/4 (1/2) cup of Orange Juice

1/8 (1/4) cup of Pure Maple Syrup (fake syrup is corn syrup so stick with “pure maple” for added health benefits to this recipe)

Pre-heat oven to 350 degrees. Rinse and scrub yams.  Foil line a baking pan then spray with cooking spray, or, lightly spread a little olive oil on top of foil. Place yams in the dish.  Pierce each yam with a knife 2 times on each side. Bake for one hour.  Let yams cool.  (They can burst if you forget to pierce them just like regular potatoes).

Once cooled, remove the skin.  Cut to the desired size.  Line a pan with foil, again, season with either cooking spray or olive oil.  Add the yams, then, drizzle with the orange juice and maple syrup.  *You can mash slightly if you wish, or keep them the same size. Bake at a 350 degree oven for 30 - 35 minutes, gently stirring at 15 minutes/half way through, to mix the flavors. Depending on your oven you may need more or slightly less time.

*You can wash then peel the yams first; however, they tend to get very brown without the skin and easily burn.

Carole's Candied Yams (Alternative sweeter recipe):  This will yield a higher glycemic/carb value to your final product; however, it is a bit fancier and sweeter for a holiday or special occasion. Prepare the basic recipe as above, plus, add the following to the yam, orange juice and maple syrup step:

1 small can of crushed pineapple, drained

1 small can of mandarin oranges, drained

1/4 - 1/3 cup of miniature marshmallows

Add the pineapple and mandarin oranges and mix/spread evenly with the yams, orange juice and maple syrup mixture in the first recipe.Bake for 25 minutes. Remove from the oven, then, add the miniature marshmallows and bake for another 10 minutes. Happy (and healthy) Eating!

Stressed from the holidays? Four tips to help reduce it.

Most people are in full swing with the hustle and bustle of holiday planning (including me). It’s easy to get caught up with so many tasks and go into mental and physical overload with too much to do in too little time.  When we put too much pressure on ourselves with endless lists, we may lose sight of the true meaning of the holiday. We can easily set ourselves up for increased fatigued, illness and changes to our mood feeling stressed, depressed and angry, to name a few. Try these tips to help regain control of your life regardless of which holiday you are planning for and celebrating.

1. Streamline your “to do” list.  Do you really need to bake 8 different kinds of Christmas cookies? Cut it down to only 2 kinds. How about greeting cards? Go for e cards to family and friends that have email and save the hard copy cards for those that live far away or older relatives and friends that don’t have email.
2. Don’t cut back on your sleep to squeeze in more tasks. If your normally get 7 – 8 hours of sleep each night, try to maintain it so you don’t get run down, which can reduce your immunity, making you more susceptible to infections (colds and flu). Long term sleep deprivation has been linked to the development of Type II Diabetes, Obesity and High Blood Pressure.
3. Stick to your regular diet. Try to maintain your regular meal times. Spending hours shopping can distract us making it easy to skip meals.  Skipping meals sets us up for overeating when we do eat.  Also, think twice before indulging in high fat foods at parties and gatherings.  There may be 6 different desserts in front of you; pick 1 that really want to enjoy and have a small portion of it. Remember that alcohol is high in calories. It’s very easy to gain 5 pounds or more over the holidays in 1 or 2 weeks, however, it takes a lot longer and hard work to get it off. Try to keep that in the back of your mind to help prevent you from overeating.
4. Maintain your regular exercise routine. Daily exercise helps us control our weight (along with a healthy diet), helps our cardiovascular and immune systems work better, and helps to improve our mood. Stick to your work-out schedule.  “Pay yourself first”; we can only take care of others and accomplish a lot, if we are in good shape ourselves.

The Healing Effects of Chicken Soup - Carole's Recipe

Home-made chicken soup is a great winter meal. It has also been scientifically proven to temporarily help thin out mucus secretions and reduce inflammation in the respiratory tract. It contains an amino acid (from the chicken) as well as the oregano, thyme, garlic, all in this recipe; which are also helpful for these symptoms. It’s especially great to eat if you are battling a cold or flu.  

The leftover chicken can also be used again to make fresh chicken sandwiches on a good whole wheat bread, or , to shred over some  organic Romaine for a healthy chicken salad. Fresh home- made chicken is free of added nitrates (unlike a lunch meat), low in fat and, if prepared with little or no salt, great for anyone on a low salt (and a low fat) diet. Try to purchase chicken that is organic and raised without added hormones and antibiotics.

Chicken: One whole “cut up” chicken. If you can’t find it cut up, you can use a whole chicken. You will need to wash the inside very well which includes removing the pack of organ meat and scraping out the lung tissue and rinsing well again. Using a whole chicken is usually more economical, but also, more work to clean, and it tends to break apart while you remove it from the pot after cooking, leaving small fragments of bones in the stock that need to be removed. Any meat with bones can result in pieces of bone in the final product, but it tends to occur more often with whole chicken, so be extra careful if you go the whole chicken route regarding bone fragments.

Or, you can purchase a small package of thighs and a small separate package of breasts; the best chicken soup is made with both white and dark meat. *I remove all the skin and as much fat as possible regardless of which type of chicken I use. Skin is difficult to digest and both skin and high fat diets are not healthy for us.

Ingredients in addition to the chicken:

·         One large onion cut into quarters

·         One cup of baby or regular carrots sliced (change amount to your liking)

·         2-4 stalks of celery sliced (change amount to your liking)

·         2 -4 cloves of fresh garlic, chopped (or, 1 – 2 Tablespoons)

·         Oregano 3 Tablespoons

·         Basil, 3 Tablespoons

·         Garlic Powder, 1 Tablespoon

·          Salt and pepper to taste (*you don’t need much salt, if any, with all the herbs above. This is especially important if you are on a salt restricted diet.)

·         Parsley, 1 Teaspoon

·         Thyme, 1 Tablespoon.

·         Or, if you don’t have all the herbs separately, find a high quality Italian Seasoning Mix which can include many of the herbs above. (Look for one without MSG).

·         Filtered water; for a good sized pot of soup, you will want to use a larger stock pot/sauce pot;

A 5 quart size is what I usually use and filled about 3 /4.

·         Noodles (see below) one package

Try to purchase either fresh herbs, or organic (no pesticides) herbs in glass containers.  Plastic containers can leach out some of the nutrients from the herbs.

Place all of the chicken and water above in a large pot. Bring to a light boil, then reduce heat, loosely cover, then simmer for at least 45 minutes. Then add your vegetables and simmer for another 45 minutes. The total time the chicken should cook is approximately 1 to 1 ½ hours; you may need to simmer longer depending on the amount of heat in the stove top (size and power of the burner).  *Check that the chicken is fully cooked before shutting off the heat.  *I like to add the vegetables about half way through the total cooking time so they don’t overcook to retain more nutrients.

Once the soup is done, you can remove the chicken and any bones that broke off and may be in the broth. Add your prepared and drained noodles to the soup. (Most of these smaller noodles double in size, so you want to allow enough space in the pan for mixing at the end, or use less water).

Noodles (chef’s choice), prepare the noodles in a separate pan following the package directions.  However, the Italian style noodle called, “Acini de Pepe” works really well with this soup. You can use egg noodles too.

Variations: Some people prefer shredded pieces of chicken in their soup and some don’t, wanting their chicken on the side. I take out the meat and place it on the table so if someone wants a piece of chicken either on the side or shredded in their soup bowl, it’s handy and they can have it either way. You can also serve hard boil eggs for use in the soup at the table as a variation.

Food preparation safety tips: Make sure you that if you are setting your whole chicken in a sink for cleaning, that it is in a freshly scoured sink that has been cleaned with bleach based product and rinsed extremely well.  *After cleaning raw chicken, clean all surfaces it touched with a bleach based product to remove any possible contaminants from the raw chicken and to prevent any illness causing bacteria from getting on any other foods, new utensils etc. Any utensils or boards used with the raw chicken should be washed well with soap and hot to warm water (better yet, rinsed and washed in the high heat of a dishwasher if you have one) before using on anything else.

Enjoy your soup and continue any medications you may have already been prescribed if you are ill.

Emergency Preparedness, Are You Ready?

Last night, Southern California experienced unexpected high winds. When the winds hit here, subsequent power outages are inevitable. As my lights were flickering, I began to frantically look for working flashlights. I had several in the past, but could now only find one. My mind then went to my bottled  water supply; how much did I currently have?  Running water can become contaminated or cease to flow during power outages, as well during natural disasters. I used to be so diligent about having these extra items around the house especially when we had numerous earthquakes. My emergency plan went a bit by the wayside as we’ve not had any big quakes for a long time. Other parts of the country are having high winds too. Now is a good time to re-evaluate your stock of emergency supplies before more storms or other events are upon us.

Disaster preparedness experts recommend having enough supplies to sustain yourself, your loved ones and pets for a minimum of 3 days in the event of any power disruptions, natural disasters or terrorist events. Here are some highlights of what you should have on hand:

Bottled water: 1 gallon per person per day (have extra on hand for any pets).

Flashlights: 1 per person (and extra batteries).

Food: MRE’s (“Meals Ready to Eat”) which used to be termed “sea rations” or “sea rats”. These can be obtained from military surplus stores or online with various vendors.

Medications you use on a regular basis; whether prescribed or over the counter. Have an extra supply on hand or keep them in a small case that you can take with you if you have to leave your home fast.

Emergency Generator if necessary for anyone in your home that may use medical equipment that requires a power source.

Important Legal documents should already be stored in a waterproof/fireproof container if you need to evacuate your home quickly.

Know where your water and gas shut off valves are located and learn how to do it, in the event you have leaks from broken lines. Keep any tools needed in a centrally located area in your home and make sure everyone knows where they’re at.

Pick a day every month whereby you can take an inventory of your supplies and check expiration dates and functionality. Choose a date that has meaning for you such as your birthday, the 1^st or the 15^th of each month.

Have an ABC fire extinguisher on hand in your kitchen and make sure everyone in your home knows how to use it.

Research tips on how to prepare for and survive particular disasters relevant to where you live such as: earthquakes, floods, tornadoes, blizzards etc.  Check out the following U.S. Government websites for more information: http://emergency.cdc.gov/ and http://www.ready.gov/. These are both great resources on disaster and emergency planning for your home or business. 

Gratefulness is good for our health

Research has show that feeling grateful is good for us. It gives a boost to our immune system, contributes to a positive outlook on life and helps to improve our level of happiness.  Everyone experiences ups and downs; but re-focusing on the good things in our lives, such as cherished family and friends; and our good fortune in other areas of our lives, provides us with many healthful benefits. Happy Thanksgiving!

Flying with Kids - Keep them Happy during your Flight

Every parent knows that flying with their children can pose a new set of challenges.  The tedious check in process, cramped seats and dirty looks from other passengers. Sometimes those looks can be warranted if we’re not prepared. 

Depending on your child’s age and stage of development, you can pack a few age specific items to keep them happy, entertained and comfortable while in the air. (These suggestions below are in addition to the staples you will need such as a few extra diapers, baby wipes, a change of clothes and any medications your child needs; all of which should be in your carry-on bag or diaper bag). For general in flight health info, see: http://carole-jakucs.blogspot.com/2011/11/seventips-for-healthy-flight.html

Ear pressure and pain – Depending on the child’s age, keep in mind they need to suck or chew during take offs and landings to minimize the pressure on their ears from the change in altitude.  Just as adults want to chew gum or pop their ears, so do kids, they need your help in keeping their ears open. 

• *If your child has a history of ear problems, contact your Pediatrician prior to travel to get their specific advice. Medication(s) may be warranted such as, acetaminophen and, or, decongestants, to name a few.
• Have bottle ready or prepare to breast feed a young child in arms.
• If your child uses a pacifier, have one ready and keep an extra one in your diaper bag, in case the first one gets dirty or lost.
• Have age appropriate snacks ready to give an older toddler or child; choose something they like and are use to eating to reduce the risk of choking.

Food – airline food service has been drastically reduced and on some flights, completely eliminated, so bring some extra food (age appropriate and familiar to them, as above) to have on hand when the hunger pains strike.  

Comfort items – Babies and toddlers usually have a favorite their blanket or soft toy to help calm them and lull them to sleep when they're tired. Some older children also have an attachment to a favorite and may want it (or them) on a trip away from home. 

Entertainment items – Bored kids will not be happy, keep them entertained with small favorite toys.

• Bring 2 small toys and 2 small picture books for a younger child.
• For older children who are already into electronic gadgets, bring 1 or 2 handheld ones that they can play with when they get bored.

Don’t forget to contact the airline(s) regarding their policies for carry-on and checked baggage, seating assignments and stroller check-in procedures.  *If you have any medical questions or concerns, contact your child’s pediatrician well before your trip.

SevenTips for a Healthy Flight

Whether you are you flying to see family for the holidays, or are a frequent flyer for business, here are some tips to help you stay healthy on your trip. For additional info on general illness/flu prevention, see: http://carole-jakucs.blogspot.com/2011/10/8-tips-for-you-to-outsmart-flu-part-2.html.

1. Stay hydrated - Most people are so busy packing and closing up their homes in preparation for their trip, they forget to keep up their fluid intake prior to departure. Staying hydrated will help to prevent some illnesses from germs you encounter during your flight and trip.  Moist mucus membranes are better equipped to fight off germs.  Prior to and during your flight; limit your alcohol and caffeine intake as both of these make you urinate more and place you at risk for dehydration. Staying well hydrated helps to prevent DVT (Deep Vein Thrombosis) and jet lag. Purchase a water bottle once you get past the security gate to have some extra on hand for your flight.
2. DVT (Deep Vein Thrombosis) Prevention- Flex and rotate your ankles and wiggle your toes every 30 minutes and get up out of your seat at least every 2 hours to help prevent blood from pooling in the veins of your feet and legs. Maintain all treatments already implemented by your physician if you are already at risk, for example, continue your daily dose of Aspirin (if you doctor has prescribed it), it’s so important especially when flying to help prevent a DVT. Keep up your water intake (as above).
3. Don’t drink alcohol on your flight- In addition to placing you at risk for dehydration and DVT; alcohol impairs your judgment and reaction time if there’s an emergency.
4. Pack your must haves in your carry-on bag- This includes any prescription and OTC (over the counter) medications you take, contact lenses, a small solution bottle, and your extra pair of eyeglasses.  Just in case your checked baggage gets delayed or lost, you will have your essentials with you. Additional info in a related article is at: http://carole-jakucs.blogspot.com/2011/07/healthy-travel-tips-1-bring-basics.html
5. Bring hand sanitizer - Starting with the dirty/germ laden bins we have to touch to place our shoes and personal items in, (and which are handled by countless people every day), or, for use prior to eating and after toileting, keep a small bottle hand in your pocket or carry-on bag to clean your hands when soap and water are not handy or in addition to soap and water for extra cleaning.
6. Bring anti-bacterial wipes- Bring a small pack in your carry-on bag and use it once you’re settled in your seat.  Wipe down your arm rests, seat belt and buckle, tray table and overhead light switches to remove germs prior to your touching these items.  *Bring an extra pack or 2 in your checked baggage for use in your hotel room to wipe down the TV remote, light switches, doorknobs and counter tops you will be touching.  Recent research has proven that these areas are fraught with germs.
7. Don’t drink ice on planes- There have been reports and controversy surrounding the safety and cleanliness of ice on planes.  In the interim, stick with chilled drinks or room temperature and no ice.

Carole’s Cranberry - Walnut Salad

With Thanksgiving next week and Christmas and other holidays shortly thereafter, many people begin to crave cranberries. Cranberries are low in calories and so good for you.  Most cranberry recipes contain lots of unhealthy fat from mayonnaise and way too much sugar. (Canned cranberry is high in sugar too). Both of these derail the health benefits of eating cranberries. Here’s a great recipe that’s simple, quick and delicious. Walnuts contain Omega 3’s, another reason this recipe is good for you.  ( Here’s another recipe with walnuts at: http://carole-jakucs.blogspot.com/2011/06/heres-nutritious-and-delicious-snack-or.html )

Ingredients:

1 package of fresh cranberries (you can freeze to maintain freshness, and cook it frozen also)

1 cup of water

1/3 cup of sugar (most recipes call for 1 cup; trust me, you don’t need it)

1/3 cup of finely chopped walnuts

1/3 cup of finely chopped celery (approximately 1 small stalk)

Directions:

Rinse cranberries well.  Combine cranberries, water and sugar, place in a 3 quart pan and boil for 5 minutes.  Stir occasionally during this time.  (You will hear and see the cranberries pop during this process; watch that your heat is not too high so it does not splash out and cause a burn).

Remove cranberry mixture from heat, place in a serving dish.  Add the walnuts and celery.  Mix well.  Cover then chill for at least 4 hours.

Believe me, the fat and extra sugar will not be missed in this recipe.  It tastes so good. Cranberries contain antioxidants and other nutrients that can help to prevent certain types of urinary tract infections and may be helpful (along with a healthy lifestyle and good genetics) to our immune system in preventing and reducing the risks of other types of infections, some forms of cancer and cardiovascular problems.  Try to make cranberries a part of your regular diet (not just during the holidays).

Veteran's Day - Honor our Veterans

Thinking of and helping others and getting outside of ourselves is one way to make our world a better place while increasing our sense of well being and level of happiness. What better day to start doing this than on Veteran’s Day. Please remember the sacrifices of our current and former members of our Armed Forces. 

• Thank a Veteran for his or her service to show your gratitude for their service to our nation.
• Send a letter of thanks and, or, a care package to an Armed Forces member that is currently serving in a war zone in Afghanistan or Iraq.
• Look for the currently deployed Service Member in your own family and community.  Offer to help their family at home by any of the following: Call and check in on them to say hello, offer to pick up items for them on your next trip to the grocery store, offer your time to babysit their children so the spouse at home can run errands, treat their kids to an afternoon at the movies, bring the family a casserole dish or home-made cookies next time you bake.

“Any nation that does not honor its heroes will not long endure”. (This quote has been attributed to Abraham Lincoln). Without a safe and secure nation, we would have nothing else.

Healthier Holiday Desserts

Slice up some fresh apples and sprinkle with cinnamon.  Bake to the desired texture/softness.  This is great dessert that provides fiber and other nutrients and does not need any added sugar.  The natural sugar from the apples gives it plenty of sweetness. This is also great as a side dish to pair up with lean pork loin.(Start with 20 minutes at 350 degrees, you can add more time if needed, depending on your taste and oven).

Cut the sugar by half in your favorite pie recipes. This can be done with many recipes without noticing any change in the taste or texture.  By doing this you’ll reduce the number of calories and lower the glycemic index of each serving.

Go for fresh homemade fruit and vegetable pies such as blueberry, apple, peach, pumpkin and sweet potato.  These contain vitamins and nutrients and, if you cut down on the sugar in the recipes (as above), it will help even more.

Cookies: Homemade oatmeal cookies are delicious. Make them from the “5 minute” type of oatmeal to reap more fiber benefits.

Cut the white flour by 25 – 50 % and replace with whole wheat flour in some of your cookie recipes to add more fiber while maintaining their great taste.

Use Canola oil or light olive oil, (which are healthier fats) in many of your favorite dessert recipes, instead of shortening or stick margarine, which contain trans fatty acids which are unhealthy for your heart, brain and vascular system. Canola oil won’t change the taste, however, depending on the recipe, you may need to experiment regarding the consistency of the final product when using these oils.

If you like quick-breads and cakes:  Opt for pumpkin, carrot,  zucchini and apple recipes, which provide some vitamins, nutrients and fiber, and are all healthier alternatives to a plain old butter and white flour pound cake.  Cut the sugar and tweak the white flour totals with some whole wheat flour and it will help even more.

Getting your treats to trick your taste buds - Halloween leftovers

Halloween has come and gone and for many (including me), it marks the official opening of the holiday eating season.  You may have Halloween candy lying around the house from either your kid’s stash or leftovers from what you handed out.  Either way, all that candy is a huge temptation.  Here are a few tips to help to prevent you from sabotaging your diet.

Donate it: If you can’t resist the temptation, donate any originally/intact wrapped candies you have to our troops or a local charity.

• Try to locate an individual, community group or house of worship that is preparing packages to ship to deployed U.S. troops in Afghanistan and Iraq.  They appreciate some familiar treats from the States upon returning to their base after being out in the field.
• Contact a local homeless shelter or soup kitchen to see if can use it.

If you plan on eating it: 

• Set a limit for yourself, such as 1 or 2 pieces per week.  Agree with yourself to only indulge on days you have exercised.
• Go for the bite size/fun size pieces that are much smaller than a full size candy bar and can still give you some satisfaction.
• Choose a piece of dark chocolate over other treats; at least there are some health benefits to be gained from eating small amounts of dark chocolate and you can satisfy your sweet tooth at the same time.

Portion control plays a huge role in maintaining a healthy weight, so only have “just a taste” to stay on track with the goals you have set for your diet.

Halloween Safety Tips For Any Age - (Part 2 of 2)

You can still have fun on Halloween regardless of your age, while being mindful of safety issues.
See part one posted on 10/29/11 at this link: http://carole-jakucs.blogspot.com/2011/10/halloween-safety-tips-for-any-age-part.html
General Safety:

1.       Licensed Drivers: Don’t drive while under the influence of any mind altering substance; better yet, don’t ingest any mind altering illicit substances at anytime.

2.       Only trick or treat in known neighborhoods that are familiar and safe.

3.       Trick or treat in groups. All children should have a responsible adult such as a parent accompanying them.

4.       Bring an operational and higher powered flashlight for use as needed to light up any darkened sidewalks or areas.

5.       Take advantage of city sponsored Halloween events for a safe alternative venue for children to celebrate in.

6.       Don’t open the door to your home if you are concerned about your safety and who's on the other side. *Call 911 to summon police or fire department personnel for any urgent concerns regarding health and safety.

Halloween Safety Tips For Any Age - (Part 1 of 2)

Whether you’re teen, a parent accompanying a child trick or treating, or, a college student or adult attending a costume party; here are some helpful tips to stay safe and still have fun on Halloween, regardless of your age:

1.       Costumes

A.      Masks: Don’t wear a mask as it can drastically reduce your field of vision which can heighten the risk of falls. Whatever your age, if you have to wear a mask, only wear one that does not obstruct your vision/eyesight and only for a brief time; don’t wear a mask while driving, walking in the dark or going up and down steps.

B.      Length: Make sure costumes are the appropriate length for the person’s height. Too much length on pant legs, dresses or cloaks are easy to trip on for any age and gender.

C.      Flammability: Some costumes can be highly flammable so stay away from lighted candles and flames of any sort, especially important with billowy sleeves and capes. *Try to find flame retardant costumes.

D.      Wear light colors and, or, reflectors on costumes and clothing if you plan on being outside in the dark for house to house trick or treating.

2.      Colored Contacts: Only use if prescribed by a licensed eye care professional such an Ophthalmologist or Optometrist.

3.       Make-Up: Be mindful of special Halloween make-up that is loaded with fragrances and other chemicals, which can cause irritation to sensitive skin and eyes. Look for hypo allergenic alternatives in known brands that can fit the bill by providing a similar look and lessen the chances of an allergic reaction.

4.       Treats: Don’t consume anything that is unwrapped (including fresh fruits) or home made from any strangers. These items can be easily altered, sabotaged and rendered extremely dangerous for consumption.

Can men get breast cancer? October: Breast Cancer Awareness Month (facts for men, part 2 of a 2 part series)

Here are a few facts regarding males and Breast Cancer:

The chance of getting breast cancer: Approximately 1 in 1000.

Breast Cancer causes approximately 450 deaths per year.

Some men that are afflicted with breast cancer have no known risk factors (just as in female breast cancer, see part 1 at: http://carole-jakucs.blogspot.com/2011/10/october-breast-cancer-awareness-month.html). However, the following are some known risk factors for males:

• Heavy drinking/High consumption of alcohol
• Radiation exposure
• Advancing age
• Family History of Breast Cancer
• High levels of estrogen in the body from use of Estrogens for medical treatments and therapies
• Having one or more of the of the following; Liver Disease, Obesity and having a chromosomal abnormality called Klinefelters Syndrome, can all elevate estrogen levels, while at the same time reducing the amount of male hormones in the body which may also increase one's risk.

Symptoms to look for (but not limited to):

• Lumps (painful or non-painful)
• Dimpling of the skin of the breasts
• Redness, swelling, thickening or scaling of the skin of the breasts or nipples,
• A change in the position of the nipples.
• Any discharge from the nipples

Limiting alcohol intake, and maintaining a healthy weight can help reduce one's risk as well as lead to overall better health along with not smoking, consuming a healthy diet and daily exercise. Contact your doctor for any changes in one or both breasts, chest and any symptoms, questions or concerns that you have.

October: Breast Cancer Awareness Month (facts for women - part 1 of a 2 part series)

Here are a few facts and a brief overview regarding females and Breast Cancer:

• The chances of getting breast cancer:  Approximately 1 in 8.
• Breast cancer causes approximately 40, 000 deaths per year.

What you can do: While there is still much to learn about the causes of breast cancer and research is ongoing, here are a few tips from what is known thus far to help reduce your risk:

• Learn how perform a breast self examination (BSE) and perform it monthly. Find a date that works for you and one that is easy to remember so you can do it on a regular basis to detect changes in your breasts such as, but not limited to, lumps (painful or non-painful), nipple discharge, dimpling, redness, swelling or thickening of the skin of the breasts or nipples, and, or, a change in the position of the nipples. Contact your doctor for any symptoms, changes, questions or concerns that you have.
• See your doctor yearly for a clinical breast exam (this is usually done during a yearly pelvic exam with a pap test).
• Get a Mammogram once per year starting at age 40 (or sooner if you are advised by your doctor due to a strong family history or concerns that are already present regarding your breasts). The goal for these first 3 points is early detection which increases survival rates.
• Limit your alcohol intake to no more 2 drinks per day. Consuming more than 2 drinks per day increases your breast cancer risk.
• Maintain a healthy weight as women who are overweight,  have an increased risk of developing breast cancer.
• Exercising daily (or at least 5 days per week) has been shown to reduce the risk of getting breast cancer. You don’t have to run marathons; walking for a minimum of 30 minutes per day for 5 days of the week, can help to reduce your risk; even better, 60 minutes per day 5 days or more per week. Inactivity increases your risk.

The last 3 tips regarding alcohol, weight management and daily exercise, are key to maintaining your overall/general health in addition to helping to reduce your risk of breast cancer.

• Other facts for females:  Having your first child after age 30 (or not having any children), recent birth control use and using hormone replacement therapy after menopause all increase your risk. 

For more information visit these websites: www.cdc.gov and www.cancer.org . *Contact your doctor for any concerns you may have regarding your health.

8 Tips for you to outsmart the flu (part 2 of a 2 part series)

      Influenza is nothing to sneeze at. The number of deaths in the United States attributed to Influenza varies from year to year, but can range from as few as 3,000 to as high as 49,000, as per a 31 year review posted by the CDC (Centers for Disease Control);  it pays to be prepared. Try the following tips to help you fight off the flu.

1. Get your flu shot (AKA influenza vaccine) every year, unless contraindicated for you.  The Influenza Vaccine is approved for use in people ages 6 months and up.  See my blog post on 10/5/11, at this link: http://carole-jakucs.blogspot.com/2011/10/fancy-flu-if-not-get-your-shot-part-1.html for more info on this.
2. Wash your hands well (all surfaces) with soap and warm water for at least 15 seconds, prior to eating and touching you face, eyes, nose and mouth. This helps to prevent transferring germs from your hands to other parts of your body that serve as a portal to your system.
3. Carry and use alcohol based hand sanitizers; place one each in your car, pocket, backpack, or purse.  Doing this is great especially if you are not near a sink with soap and water to clean your hands. *For an extra boost of cleaning, use it after washing with soap and water (and after hands are dried) if you are concerned you were exposed to a high traffic germ area(s) such as shared door handles, desk tops etc. Or handling items from someone who is already sick. *Rub it on all hand surfaces until it dries. 
4. Use a paper towel to touch door knobs, faucets and toilet knobs when using public restrooms (or sharing a bathroom with others such as in a dormitory or with someone who may already be ill). Make sure to use a paper towel to turn faucets on, then a fresh one after your hands are clean to turn the faucet off and open the door.  If you miss this step, you will be transmitting germs from the faucets and door knobs from other people onto your hands.
5. Get your rest. Getting the proper amount of sleep each night (7 – 8 hours) will help to keep your immune system healthy.  Sleep deprivation can inhibit your body’s ability to fight off infections.
6. Stay hydrated. Dry mucus membranes (eyes, nose and mouth) diminish our ability to fight off germs that we are exposed to.
7. Eat healthy foods. Consume a diet rich with fresh fruits, vegetables, whole grains and lean proteins, which give our body an abundance and variety of nutrients that help us fight off infections and disease.
8. Steer clear of crowds once flu season hits, as much as possible, to reduce your chances of repeated exposure.

      Practicing these tips above and working them into your daily routine, will help to prevent catching colds and flu anytime of the year, but are especially helpful when influenza is upon us when flu season hits.

Fancy the flu? If not, get your shot. (Part 1 of a 2 part series)

Flu (Influenza) season is right around the corner.  One of the best ways to protect yourself is by getting a flu shot (aka the “Influenza Vaccine”) every year. The Influenza Vaccine is approved for use in all people ages 6 months and up.  It is especially recommended for people who have chronic diseases such as (but not limited to) asthma, health care providers and people who take care of or spend time with infants, the elderly or those with weakened immune systems.
  
When to get your shot: The ideal time is now, in October.  But, it’s never too late. It takes approximately 2 weeks for the vaccine to actually give your body protection, so ideally you want to get your shot/vaccine, before flu season hits, so that when it does, you’re protected.

Where can you get it: In addition to doctor’s offices and clinics, many pharmacies offer Influenza vaccines as long as one of their trained pharmacists is on duty.  Before making a special trip, call ahead to find out if they have the vaccine on hand,what times they are being offered and if you need an appointment If cost is a factor, you can compare prices and may want to contact your insurance company to see if they cover it and if so, do they require to go to a specific location.

You can expect to fill out a screening form at most facilities, regarding your allergies and any medical history that may make you  ineligible to get the vaccine.

Who cannot get the shot: Some examples of people who should not get the Influenza Vaccine are (but not limited to) the following; having an allergy to eggs, having a past history of being afflicted with Guillain-Barre syndrome, having a history of a severe reaction to a previous Influenza vaccine, or being currently sick/ill at the time of the shot. **Contact your doctor if you have any questions regarding any current illness or other questions/concerns you may have prior to getting an injection for Influenza Vaccine.

Getting a yearly influenza (flu) vaccine is one of the best ways to prevent getting the flu (and helps to reduce the severity of symptoms if you do get sick).

Eight tips to help control your fall allergies

Allergies plague many.  Fall can be as troublesome as spring for some people. Some are allergic to dust and dust mites only (present year round) while others are allergic to animal dander and, or, grasses, weeds, pollens and trees. You can help to control your allergy symptoms by taking a few steps to reduce your exposure to your “triggers” (the things that worsen your allergies). 

1     Wash all bedding once a week in hot water. This helps to reduce the number of dust mites that are present.  Also, use a hypoallergenic/fragrance free laundry detergent, especially if you are allergic to fragrances.

2.      Encase your mattress and all pillows in allergy proof/prevention encasements.  As in # 1 above, this reduces the dust mite population that enjoys living in our mattresses and pillows. Follow the package directions for your encasements regarding washing instructions and life expectancy. Plan on purchasing more when they are no longer effective.

3.      Buy a HEPA filter for every room in your house.  If you can’t afford this, then try to purchase at least one for your bedroom to help keep mold, dust and other airborne particles under control. HEPA filters can range in price from approximately $50 – $80 depending on the size you purchase (according to the room size you plan on using it in), brand and the store.  Most big chain department stores carry HEPA filters.  They are easy to use.  Follow the directions regarding replacement filters as this is important so the filter runs at an optimum level to achieve the highest level of air quality possible with its use.

4.       Avoid perfume, cologne and after shave.  Many people are allergic to these and are not aware of it. If you are already suffering from seasonal allergies, using these products can exacerbate your symptoms (adding fuel to the fire so to speak). Look for fragrance free facial and body products whenever possible.  

5.       Opt for hard wood floors whenever possible.  Rugs and carpeting harbor dust mites, molds and a myriad of dirt and irritants that can negatively affect sensitive people.

6.       Keep pets out of your bedroom and off of the furniture.  Many people love animals (as do I) however, if you have allergies, they can be a source of symptom provocation. You may want to consider a “no pet policy” for your home, depending on the severity of your  (or your loved one’s) symptoms.

7.       Wash your hair more frequently to remove airborne particles (pollens etc.) that sit on the hair which can worsen your symptoms (during your problem season).

8.       Contact your doctor for persisting or worsening of symptoms.  There are over the counter remedies that can be helpful such as antihistamines, decongestants, mucolytics and saline nasal rinsing kits. (Follow package directions on all medications and products). However, some people also need prescription allergy medications (such as, but not limited to a steroidal nasal spray, for example) to give them the best control of their symptoms. *See your health care provider for any pain that develops to rule out the presence of a bacterial infection which would require treatment with antibiotics. Also, some people may need to see an Allergist/Immunologist (MD) for allergy testing and for possible treatment with "immunotherapy" (allergy shots) as another treatment option if their symptoms and test results warrant this per their physician/specialist.

Shorter days and your exercise schedule

Fall is here and the daylight hours are waning.  Many people feel lower energy levels beginning this time of year due to less sunlight.  If you are affected by this, try to strategize so that lower energy level does not impinge on your workout schedule.  For example, did you go for long walks after dinner in the summer (when the sun was still shining)? If you can’t do that now, look at ways to tweak your schedule. Regardless of your situation and lifestyle, look for possible times to fit exercise in your life, here are some tips:

• Get up earlier and exercise before work or school. This works well for early risers.
• Do you have a gym at work? If so, pack a bag and work out at your lunch hour. Bring healthy food, so you can have a light and nutritious snack about 1 – 1 ½ hours before your exercise), then have a light and nutritious lunch for after your workout. If you can’t do this 5 days/week in the beginning, go for at least 3 to start.
• If you don’t have a gym at work, bring your walking shoes; walk at your lunch break.  Again, it’s important to pack a healthy snack and lunch for before and after you exercise.
• If you like to exercise later in the day after work; oven meals work well. Prepare your dinner then go for your walk or run while your food is baking. Once you come back and stretch, you can eat.

Bear in mind safety issues when exercising outside such as (but not limited to) wearing reflective clothing if it is dark outside and crime patterns in your area (go for a gym or classes if you are not located in a safe area for outdoor exercise). Also check with your health care provider before beginning any exercise program. With a little planning, exercise can become a part of your daily life and lead to greater levels of health.

Be your own health advocate - 4 Easy steps

You are the key component for achieving an optimum level of health.  In addition to leading a healthy lifestyle by exercising  on most days of the week, eating healthy foods, not smoking, and limiting alcohol intake; advocate for yourself and your health by practicing the following:

1.  Get your yearly check-ups – This can be also referred to as, “preventative care visit, well care visit or annual physical”. This is of the utmost importance to stay on top of any existing health concerns or chronic problems you may already have, to obtain the recommended screening tests for your age and gender, (in order to catch anything early that may be brewing), and for additional preventative care such as getting your annual influenza vaccine or any other vaccines you may still need to complete. 

     2. Ask questions -   Find a health care provider you can talk to. Obtaining care from someone you feel comfortable with is half the battle. Being able to discuss embarrassing symptoms, medication concerns, natural remedies or anything that does not make sense to you is an integral part of good health care. Don’t be intimidated to ask questions; write them down if you have to and pull out your list before the doctor gets in the room, so you don’t forget once you are undressed and a little stressed.  

      3. Competent support staff –  Are you comfortable with the staff in your doctor's office? Are the staff courteous and helpful or rude and detached? If they are the latter, tell the provider. If things don’t improve, go somewhere else.  Lousy support staff can impede good care; timely appointments may not be given, inaccurate vital signs may be taken, information may not be passed along correctly from patient to provider or provider to patient, if the staff cannot accurately relay information due to incompetence. The provider is responsible for keeping good staff, and if they don’t or won’t; find another provider.

      4. Check your prescribed medications – If you do receive a written prescription, confirm the dose and instructions with your MD, NP or PA when you get it. Then, when you pick it up at your pharmacy, confirm you were given the right medication and dose, Read the label.  Are the medication name, dose and instructions on the bottle from the pharmacy the same as what was written on your prescription?  Make sure it is before leaving the pharmacy.  Also, read the label regarding the physical description of the pill on the prescription bottle, then *make sure the pills inside of the bottle match what is said on the label. If there is any discrepancy/difference; ask to speak to the pharmacist immediately and do not take the medicine until this is resolved. 

5 Tips for a Fall Fitness Plan – Keep it Simple

Labor Day has passed and fall is almost here.  For most people lives become busier this season with increased work-loads and resumed school schedules. This is the best time to re-evaluate your health and fitness goals and fine tune your plan so you stay on track. Here are some tips to do just that:

1.      Eat less - Try not to overburden yourself with elaborate diets that you may not stick with.  Just get started; eat smaller portions, eliminate junk food, switch to whole wheat bread, increase your vegetable and fruit intake. Eliminate fatty meats and go for lean proteins.

2.       Exercise More/Start moving – Increase your energy expenditure by exercising more.  Do what works for you, whether that is walking every day; or switching it up with one or two exercise classes in addition to walking, either on your own or with a friend; keep it interesting so you stay engaged and invested in exercising. *Remember to contact your health care provider before beginning any exercise program.

3.      Get your sleep - Research shows that getting less than 6 hours sleep per night increases our appetites and fatigue levels.  Try to get between 7 – 8 hours of sleep each night to help keep your appetite in check and to have enough energy to exercise on most days of the week.

4.       Weigh yourself daily – Daily weigh-ins can help you stay on track better with weight loss goals.  If you gain, you can catch it early on and be better equipped to trace what caused your weight gain, then, change your behavior(s).  If you weigh in only weekly it’s more difficult to trace the behaviors that caused your weight gain.  Also, it is easier to lose 1 or 2 lbs than a 5 lb gain that may have occurred in a one week time period.

5.       Create Concrete and Realistic Goals – Be specific.  Write it down on a card and keep it visible and read it at least once each day.  Examples: “I will lose 10 pounds and weigh 135 lbs by November 1^st, 2011”; or, “I will take a 30 minute walk 5 days each week”.

The downside of manicures and pedicures

It’s healthy to treat ourselves to something special on a regular basis as a reward for all of the hard work we do in life.  Many people like to indulge themselves by having a professional manicure and, or, pedicure.  While the result is usually a great looking set of nails, the downside is the risk of possibly exposing oneself to infectious materials that may be lurking in the footbath (basin), on the tools (sharp and dull), on the hands of the nail tech or in the polish bottles that are repeatedly used on each customer.

While many salons may try to follow the appropriate infection control practices mandated by their state; many do not.  When they don’t practice safely, you are putting yourself at risk of getting that skin or blood infection from the last customer(s) that may still be on the tools or in the foot spa that are now being used on you.  Items may not be thoroughly disinfected , or worse, not be disinfected at all after each customer as they should. Proper disinfection of all items is necessary to prevent the transmission of infections to customers.

There have been various reported and, or, documented cases of transmission of lethal (and potentially lethal) infections at nail salons such as MRSA (Methicillin resistant Staphylococcus Aureus) and Hepatitis B and C; not to mention non lethal types of infections such as nail fungus, for example. (This is not a comprehensive list; these are only a few of the possible infections that can be spread, there are more). *Please see your health care provider for any questions or concerns you may have regarding your risks, possible exposures or any symptoms you may be experiencing of any possible infection(s).

• Protect yourself by finding a salon/manicurist that is willing to use your own foot basin, tools and polish.  This is most important. Also, do not allow them to shave your skin to remove calluses nor cut your cuticles (or any make any cuts in your skin for that matter). Breaks in the skin make you even more susceptible to acquiring an infection from dirty hands, tools, polishes, water and foot basins etc.
• Do it yourself with your own supplies for a quick and easy French Manicure: One can achieve a pristine look to their nails on their own by gently pushing back their cuticles occasionally after a shower (when they are soft and easy to move), a quick and gentle filing to the tips, then applying a clear base coat. You can either follow with a color or use a whitening pencil under your nail tips (available at most drug stores) for a quick way to achieve a “French manicure” look with less hassle. 
• Try to reduce your exposure dangerous chemicals by placing yourself in an area with ample air ventilation while using all polishes and removers to reduce your exposure (and also for those people around you) to irritating chemicals. You can also look for brands of nail polish without Formaldehyde, Toluene and Dibutyl Phthalate ((DBP); also known as “3 free”, as there are concerns about their general safety and they can cause irritation in some people.

Carole’s Italian Zucchini Sauté

2 Tablespoons of Virgin Olive Oil

1 teaspoon of Oregano

A pinch of salt and pepper

¼ teaspoon of Garlic Powder

¼ teaspoon of Basil

2 Medium Zucchini (green) (cut to 1/8 inch size slices)

1 Small Squash (yellow) (cut to 1/8 inch size slices)

1 Small Onion (chopped to small pieces)

12 Grape or Cherry Tomatoes (halved)

2 Cloves of garlic (chopped to small pieces)

Place zucchini, squash, onion, olive oil, oregano, salt and pepper in a non-stick cooking pan.  Cook on a medium heat for 5 minutes stirring frequently, then a low heat for 5 minutes stirring occasionally.  Stir in the tomatoes, cover with a lid and cook at a low heat for 5 minutes stirring occasionally. Add the garlic and cook on a low heat another 1-2 minutes with the lid on. Remove all from the pan and place in a serving bowl.  Add the Basil and toss. 

This is a tasty and easy recipe that contains Vitamins A and C, Potassium, Lycopene, Quercetin and Fiber. It is also a great way to get some olive oil in your diet. (Try not to overcook as there is some loss of Vitamins A and C from the zucchini with cooking). This is great as a side dish to serve with a lean meat, chicken or fish.  It can also be used to toss with freshly cooked pasta, couscous or basmati rice and used as a main vegetarian meal. Try this dish for its great flavor and a health promoting/disease prevention boost to your diet. Look for organic vegetables whenever you can to reduce your overall exposure to pesticides. Remember to rinse all produce well before cooking and consuming.

Stay Positive: Positive Thinking vs. Negative and how it affects your success in weight management

What works best in motivating you or anyone to change your eating habits; posting pictures of pigs on your refrigerator or posting a sketch or photo of a thinner you or slim hard body?  By far, posting the latter; a sketch or photo of how you “want” to look is a great motivator.  Seeing the picture of your end goal will help you find the willpower to resist eating those cookies or chips, taking that second helping of pasta or eating that large steak. Focus on what you want to become; it can help to change your behavior to remind you to eat less, choose healthier food and start incorporating exercise in your life.

If you think "fat", it is self defeating; in the background, the thought process goes like this; "I’m fat (or overweight) and always will be, so why not just keep overeating, this is a losing battle.  I might as well enjoy this, eat it and be miserable. I’ll never lose this weight.” 

Instead; think "fit", think "slim" and "stay positive"; believe that you can succeed, to help remind you that regular exercise and healthy eating, over time, and for the rest of your life, are the best ways to becoming a healthier you. Remember, if you can't resist to have that treat, have, "just a taste". *Always contact your health care provider before beginning any exercise program and for any questions regarding diet/nutrition.

The Wonders of Olive Oil

Who says you have to use butter or margarine on your toast or baked potato?  Use first cold pressed Organic Olive oil instead of butter or margarine as a healthy and tasty substitute for butter or margarine.  Olive oil contains Monounsaturated Fatty Acids (aka MUFA’s). Research has show that a diet containing this fatty acid may help to reduce inflammation in the human body and help brain and heart function. Many of us have heard of the benefits of following a Mediterranean diet, which includes consumption of whole grains, fresh vegetables and fruits (buy organic when you can to limit your exposure to pesticides), fish and garlic; olive oil is one of the components of this diet.  (Limit your consumption of fats such as meats, sweets and processed snacks and desserts).

One can use olive oil in so many ways, drizzle it on chicken breasts then bake, use it to saute vegetables, it can even be used in baking for many recipes. (It may change the taste a bit, but you can try different brands to find a taste that suits your baking needs). Olive oil has a lower smoke point  than other oils so use care if sauteing on the stove; using a non stick type of pan on a low to medium heat works the best (high heat on the stove top should not be used). Try to incorporate a little olive oil in your diet each day as one small way to work towards a goal of healthier living.

Healthy Travel Tips - # 6 - Review the U.S. State Department's Travel Alerts

      Check out the U.S. Government's  State Department for Travel Alerts on their website if you will be going out of the country at: www.state.gov/  - This brings you to their main page. Look for the "Travel Alert" Section.  Once there, a list of countries appears that have current travel alerts. One can obtain general info, alerts and advisories that the U.S. State Department feels U.S. Citizens should have prior to travel to that specific location.  These include local crime patterns as well as the terrorism concerns for US Citizens.  You will want to learn what areas within a country to avoid as well as what countries to completely avoid and not to travel to at all. Do your homework and research what countries you plan on visiting to to raise your chances of a experiencing a safe trip.     

Health Travel Tips # 5 - Verify your Medical Insurance before your Trip

     Call you medical insurance company in advance to find out if you are covered if you travel. Whether traveling within the same state, out of state, or out of the country; check to make sure you are covered and for what types of illnesses/visits. Some plans may only cover life threatening emergencies and all other care may need to be preauthorized.  Some plans may not cover you at all if your are out of your country of residence. If you are not covered, you may need to purchase an travel medical insurance plan.  (Some plans, in particular HMO's also known as Health Maintenance Organizations, may not even cover care outside of your local area without calling for a preauthorization). Check with your medical insurance carrier regarding their coverage and rules for all travel; within the same state, out of state within the US and especially for foreign travel.


Find out what procedure you need to follow if you need to see a doctor or go to an emergency room in a different area. If you have to purchase additional insurance, see what your insurance carrier recommends. You can also check with the airline you are flying to see what plans they may offer, and, or, your travel agent that are booking your trip with. They can serve as a resource for possible company names, rates and coverage/plan info. Do this research well in advance to give you time in case you need to make an additional purchase. By doing so, you can leave with the peace of mind knowing your are covered and enjoy your trip. 

Healthy Travel Tips # 4 - Learn the Basics; Take a First Aid, CPR and AED class

      Take a CPR, AED and First Aid Class.  Learn how to perform CPR (Cardiopulmonary Resuscitation) and how to operate an AED machine (Automated External Defibrillator) which are now located in many public places such as airports. These skills are essential for rendering assistance if someone near you has a Cardiac Arrest. Learning how to perform the Heimlich Maneuver on someone who is choking is usually included in this class. The Heimlich Maneuver is an another critical lifesaving skill.  Learn First Aid so you know the basics about self care (or caring for others) for cuts (lacerations), sprains and heat exhaustion, to name a few. A good place to start in looking for classes is to contact your local Red Cross or American Heart Association.  You can also contact hospitals in your area as some offer these classes for the community on a rotating schedule.  If they don't have them, they may serve as a resource for you as to where to go. *The life you save could be your own, a cherished loved one or a stranger needing your help.

      Call 911 go to an Emergency Room for any Urgent Symptoms. Severe pain of any kind, bleeding, injuries, dehydration (to include diarrhea and vomiting), altered mental status, vision problems, difficulty speaking or moving or symptoms of any type of infection should be treated by a Physician; if you are not sure if you should get help, err on the side of caution and go to a Licensed Medical Professional for care without delay. These tips are useful anytime, while at home, in your local neighborhood and area or while traveling.  

Healthy Travel Tips # 3 - Vaccines and Prophylactic Prescriptions

Planning a trip is the perfect time to ascertain if your vaccines are up to date, and, if they are not, to begin the process of catching up. Check out the CDC (The U.S. Centers for Disease Control) website at: www.cdc.gov/  They have an informative section on "Traveler's Health" along with a vaccine section regarding recommended vaccines and intervals. The next step is to review your personal vaccine records. Always keep a copy at home for review.  If you don't have a copy at home, contact your health care provider (s) to see if they have any of your vaccine records. If not, you can contact previous schools or colleges (depending on when you attended, they may still have your records, or they may not, if too much time has elapsed). Make an appointment with your health care provider, a local clinic or a travel medicine clinic if you need vaccines (or are not sure if you need any, they can give you guidance on this).  Always call in advance regarding appointments/scheduling and to see if they have the vaccines on hand that you think you may need.  If you have vaccines records, bring them to your appointment for the health care professional to review.

Viewing the CDC website is especially important when preparing for travel outside of the country to educate yourself on any local diseases that are prevalent at your travel destination (s) and what medicines, and, or special vaccines you should have prior to travel. For example, if you are going to an area where Malaria is prevalent, you will need to take a Prescription medication for prevention (prophylaxis). Also, there may be vaccines that are recommended that are not part of routine health care (certain ones for a specific part of the world only). The CDC website also offers a map of the world that lists info regarding disease prevalence by country along with vaccine recommendations; all good info to be aware of  before your visit to you health care provider. 


You can discuss the info you obtain with your HCP (Health Care Provider); Doctor, Nurse Practitioner or Registered Nurse that is seeing you. If the vaccine(s) for your destination are one of the more obscure ones, you may need to go to a travel clinic as not all doctors offices and clinics carry all vaccines. Your health care provider can guide you on this.  


Start this process well in advance before you travel, so you can follow the recommended schedules for Prophylactic Medications and Vaccines with the goal of being covered by the time you begin your trip. 

Healthy Travel Tips # 2 - Refill your Prescriptions in Advance

      Refill any prescriptions you may need before you leave so you won't run out on your trip. Do this at least 3 to 4 days before you travel.  Whether you have refills left and can simply call them in to your pharmacy or if you are out of refills and need to call your doctor for a refill authorization. Give yourself a buffer of time so your refill (s) can get processed and you can pick them up before your trip.

Healthy Travel Tips # 1 – Bring the Basics

Summer is here and vacation trips abound; this is Part One of a series of health related travel tips. Bring the Basics regarding first aid supplies. This is especially important if you’re traveling to a rural area or out of the United States, but good practice for any trip. Prepare and carry a small pack of OTC (over the counter) medicines to take on your trip so you don't have to scramble finding a pharmacy or grocery store late at night in a new location.


Oral Medications: Read and follow all directions on the package labels regarding dosing and warnings on all medications.

• Acetaminophen (Tylenol) or Ibuprofen (Advil/Motrin) for pain or fever.  
• Diphenhydramine (Benadryl) for allergy symptoms (or your favorite antihistamine).  
• Loperamide (Imodium) for diarrhea.          
• Meclizine (Dramamine) for motion sickness. If you are flying, make sure you carry medicines in their original containers or foil packs (which are flat and easy for packing).

Topical Supplies:

• Band-Aids (2 each in various sizes). 
• Antibiotic cream.  
• Corn & Callous pads. These come in small flat packages that are easy to pack and helpful if you anticipate a lot of walking.

Last but not least, seek care from a Licensed Physician or go to an Emergency Room if you have any severe or urgent symptoms.

Barbecue Temptations - 3 tips to prevent over-eating at parties

It’s easy to get caught up in over indulging at gatherings.  It can be done, however, with a little planning and willpower.  

1.       Have a solid protein based snack with a healthy (complex) carbohydrate about 1-2 hours before you hit the party.  Here are some good ones to choose from:  String cheese (made with skim/non-fat milk) along with 3-4 whole wheat organic crackers, plain non-fat organic Greek yogurt with some fresh organic berries, Carole’s fruit-walnut snack (with a small organic apple or pear chopped and mixed in-, see my previous posting for the recipe).  By doing this, you won’t be famished when you get to the party which will empower you to control what you eat and enable you to choose your food wisely when you do.  When we're hungry, we tend to overeat and reduce our ability to control ourselves; we consume too much, too fast and with a tendency to choose high calorie/high fat foods to fill ourselves up quickly.  

2.       Limit your alcohol intake as alcohol quickly adds calories.  (Please don’t drink and drive any type of vehicle.) Try to stay hydrated with filtered tap water or unsweetened mineral water so that if, and when you do take a drink, you won’t be inclined to gulp it down fast and you will consume less.

3.      Choose your foods wisely. If you can’t resist that home-made potato salad, then don’t eat the dinner roll (have one, but not both). If you want that gooey brownie for dessert, then have it in lieu of more macaroni salad or a 2^nd glass of wine.  Watch the chips and dips; chips are high in fat and carbs and most dips are sour cream based which are high in fat and calories.  Limit your carbohydrates to help control your weight.

Have fun with your family and friends and enjoy the party, while staying on track with healthier eating.