5 Tips for Staying Slim During the Holidays and After

It’s cold outside and the holidays are here with many temptations to overeat and miss an exercise session (or more) due to all the fun activities and busy schedules we all keep this time of year. Here are five tips on how to stay on track with healthy eating and maintaining your exercise habits.

1. Pay yourself first: No matter what you have scheduled, make sure you get in your work-out. If you usually exercise five days per week, try to maintain that schedule. You keep your energy level high and burn calories at your normal rate.
2. Drink plenty of water before and during parties and dinners. It will help prevent you from overeating. (Add a twist of lemon or lime for a tasty touch).
3. Don’t drink alcohol: Alcohol is loaded with empty calories (meaning it provides absolutely no nutritional benefits) and helps to pack on the pounds really fast for everyone. Remember, don’t drink and drive and don’t let others drink and drive. Call a taxi or have a designated driver who is not drinking alcohol take people home from parties.
4. Eat plenty of fresh fruits, vegetables, lean proteins and whole grains each day to help keep your blood sugar and energy levels stable.  These foods also have a high nutritional value so are good for your health and help to keep you slim. When you need fat or oil, use omega 3 fats on your foods at the table and when cooking such as olive oil and canola oil. These are heart and brain healthy fats.  
5. Remember to use half the sugar and replace shortening or butter with canola oil when baking. This truly helps to reduce the number of calories on some of your favorite recipes and still tastes good. 

Food Additives Can Make You Sick

Food additives can be found in a wide variety of packaged foods, drinks/beverages and prescription and/or over the counter (OTC) medications.

While it’s widely recognized that some people have food allergies or intolerances to nuts, dairy products, wheat glutens and iodine in shellfish; there needs to be an increased awareness about the dangers of chemical food additives and how pervasive they are in our food supply. Reactions can range from a mild intolerance or sensitivity to a full blown life threatening allergic reaction. Some experience  hives (AKA Urticaria), respiratory problems such as Asthma and even Anaphylaxis. Others can experience heart palpitations, anxiety or stomach and/or intestinal upsets when exposed to them.

Food dyes, MSG, Nitrates, Sulfites, Carmine (AKA crushed beetles), Artificial Sweeteners, Artificial and Natural Flavors, are all considered “additives.” While there’s been a great improvement in the food labeling rules developed by the FDA regarding nuts, diary, glutens and soy etc., we have a ways to go. For example, they don’t require warnings for sensitive individuals regarding the dangers of food dyes or any specific identification on a food label regarding the contents of chemicals listed as an “artificial” or “natural” flavors; so, there's know way to know what they are!

Food dyes are even in some medications.  A person who is sensitive to food dye (ie. heart palpitations etc.) and takes a medication in which it’s present, can have an adverse reaction from the drug  due to the dye (in addition to the possibility of having an actual drug allergy).  Sometimes neither the patient nor health care provider recognize the connection to a medication that’s causing them to experience odd, new, or vague symptoms.  

I just reviewed the label of a popular brand of Vitamin E pills and it contained Carmine, I was shocked! Other supplements, vitamins and prescription medications may contain one or more of a combination of reds, blues and yellow food dyes. Another recent check I did of a popular brand of an OTC chewable antacid tablet, contained three different food dyes (artificial colorings). It may help your stomach acid but if you're sensitive to food dye, you may experience symptoms related to that when you take it.

Artificial Sweeteners, found in diet sodas, foods and sugarless gums: People with IBS (Irritable Bowel Syndrome) may react negatively to the artificial sweetener Sorbitol.  It can trigger their symptoms and cause more pain, cramping and gas in some of these individuals.*New research shows that consuming the artificial sweetener Aspartame may increase one’s risk of developing certain blood cancers.

What you can do: 

• If you’re experiencing odd or worrisome symptoms, contact your doctor for a medical diagnosis and guidance. For urgent symptoms call 911 or go to your nearest emergency department. 
• You’ll also want to review what you put in your body each day. Take a look at the foods, drinks, supplements and medications you consume. Become aware of their ingredients; you can do this by reading the product label and company website for starters.  
• Play detective and learn to observe how your body reacts to specific foods, drinks, supplements and medications. 
• Opt for organic foods whenever possible to reduce your exposure to pesticides and food additives.

Cranberry Salad for the Holidays or Any Day

Cranberries are nutritious containing antioxidants, vitamin C, help to prevent certain types of urinary tract infections and are low in calories. The problem is that most cranberry recipes contain too much sugar or are loaded with unhealthy fat from mayonnaise. Canned cranberry sauce is high in sugar or corn syrup. With Thanksgiving yesterday and the official start of the holiday season here, cranberries take center stage. Here’s a great recipe that I created that’s simple, quick and delicious. 

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 1-2 small stalks)

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

The fat and extra sugar will not be missed. This recipe serves as a great side dish to a meal or a tasty topping to non-fat Greek yogurt or non-fat cottage cheese for a healthy lunch or snack. Try to make cranberries a part of your regular diet throughout the year and not just during the holidays. 

(You can also follow me here, covering topics related to dermatology).

Veteran's Day - Remember Our Veterans and Active Duty Military Members

Please remember today and every day, all of the sacrifices that our Veterans and current members of our Armed Forces make for all of us. Show your appreciation for their time, dedication and loyalty to our country.

• Thank a Veteran for his or her service. Offer to pay for their meal if you meet one in a restaurant.
• Send a letter of thanks and, or, a care package to an Armed Forces member that is currently serving in Afghanistan or elsewhere on deployment.
• Don’t forget the spouse and family that are left at home, holding down the fort: Current members of the Military may be in your own families or communities. Offer to help the spouse and family by helping carpool their children to school, making a trip to the grocery store or calling to say hello.

If you don’t know of any Veterans or a Military Member who is currently serving, consider donating time or money to a Veterans organization. Here is a list of a few.

• If you live in or near Los Angeles: Volunteer drivers needed for The Disabled American Veterans (DAV). The DAV is a Non-Profit Organization serving California Veterans. They need dedicated volunteer drivers to transport Veterans to the West Los Angeles V.A. Hospital for medical appointments.  Vehicle, Insurance, Lunch and Gas is  provided. For more information please contact Blas Barragán at: (310) 478-3711 Ext. 49062 or at (310) 268-3344

Other groups that need monetary donations and/or volunteers:

• Fisher House
• The Wounded Warrior Project
• Team Rubicon
• The Purple Heart Service Foundation
• If you don’t live in Los Angeles but near another VA Hospital or clinic you can contact them to see if they need volunteers. 

Eight Tips for Halloween Safety

Halloween can be fun; but regardless of your age, it’s important to be aware of safety issues. For helpful make-up and costume safety tips click here.

For General Safety:

1. Treats: Don’t consume anything that is unwrapped (including fresh fruits) or anything home made from any strangers. These items can be easily altered, sabotaged and rendered extremely dangerous for consumption.
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. Stay on well lit streets with sidewalks; avoid walking in alleys, dark streets or streets without sidewalks.
5. Bring an operational and higher powered flashlight for use as needed to light up any darkened sidewalks or areas.
6. Take advantage of city sponsored Halloween events for a safe alternative venue for children to celebrate in.
7. Licensed Drivers: Don’t drive while under the influence of any mind altering substance (alcohol or drugs); better yet, don’t ingest any mind altering illicit substances at anytime.
8. 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.

8 Tips to Prevent the Flu (Influenza)

Now is the time to get your flu shot (also known as the “Influenza Vaccine”). Influenza cases are now being seen in the United States. The vaccine takes approximately 2 weeks to actually protect you; if you’ve not received one yet, do so soon.

Influenza (also known as “the flu”) is an illness of the respiratory system caused by various viruses. It is contagious. It can strike anyone at any age. It can make you mildly sick to severely ill and even cause death in some cases. The very young, the elderly or those that have chronic health conditions are at a higher risk of becoming very ill if they are stricken with influenza.

1. Get your flu shot, also known as the “Influenza Vaccine” every year. There is now an Intranasal (applied into the nose) version too. (Some patients are not eligible/have contraindications for one or both of these, with more restrictions existing for the intranasal; for those that have a history of certain medical conditions or allergies). Read the Vaccine information sheets for more info on this and you check with your doctor.
2. Wash your hands (all surfaces) with soap and warm water for at least 20 seconds, before you eat or touch your face, eyes, nose and mouth. This helps to prevent illness causing germs from entering your body and making you sick.
3. Carry and use alcohol based hand sanitizer for use it if you’re not near a sink and soap and water *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 germ area(s) or if 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 in a dorm room or with someone who may already be ill).  If you miss this step, you'll be transmitting germs from things you touch (from other people) onto your hands.
5. Get your sleep. 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're exposed to.
7. Eat healthy foods. Consume a diet rich with fresh fruits, vegetables, whole grains and lean proteins. Doing so will provide your body with an abundance of nutrients that can help you fight off infections, disease and build up your immunity.
8. Steer clear of crowds once flu season hits, as much as possible, to reduce your exposure to it.

Practicing these tips above and working them into your daily routine, will help to prevent catching colds and flu anytime and are especially helpful when flu season hits.*Contact your doctor for any questions regarding current or past illnesses, the influenza vaccine or any other health concerns.

Got Depression? Getting the Help that You Need

October 11, 2012 is National Depression Screening Day. But,  as with any medical or psychological concern, recognizing there's a problem, seeking and receiving care/treatment is timeless and of ongoing importance. If you or someone you know or love is wondering if the feelings that they’re having are those of depression (and, or, feelings of sadness, anxiety, having difficulty coping with life, using alcohol or drugs to help cope) you go to this link to take an online self-test to help give you insight regarding what you’re experiencing and help you decide if you need to see a mental health professional. The test is divided into three areas that pertain to specific populations. The first one is for college students, the second is for military members and their families, and the third is for the general public.  You can click on the test that applies to you. 

If you or someone you know is contemplating suicide, seek help without delay. Call 911 right away or go to an emergency room if there is an eminent threat.

Don’t suffer in silence. Ask for help. See your doctor or contact a licensed mental health professional if you think that you have depression or other mental health concern. If someone confides in you that they feel sad or depressed, encourage them to do the same.  Getting the appropriate help can improve the quality of one’s life and also may ultimately, save a life. 

12 Tips to Prepare for Emergencies and Disasters

September is, “Emergency Preparedness Month”. Disaster preparedness experts recommend having enough supplies to sustain yourself, your loved ones and pets for a minimum of 72 hours (3 days) in the event of any natural disasters, power disruptions or terrorist events. Here are some highlights of what you should plan to have on hand and how to prepare.

1. Learn Basic First Aid and CPR: Take a class and get trained in advance so if your skills are needed unexpectedly, you’ll be ready.
2. Bottled water: 1 gallon per person per day (have extra on hand for your pets). Running water can become contaminated or not operate at all during power outages and natural disasters.
3. Flashlights: 1 per person (have extra batteries on hand). Don’t use candles as they are a fire hazard.
4. Food: MRE’s “Meals Ready to Eat”, can be purchased from a variety of sports or military surplus stores as well as on the web.  
5. 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.
6. 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.
7. Have an ABC fire extinguisher on hand in your home and make sure everyone in your home knows how to use it.
8. Obtain an Emergency Generator, if necessary for anyone in your home that uses any life saving medical equipment that requires a power source.
9. Important Legal documents should already be stored in a waterproof/fireproof container that is easy to grab if you need to evacuate your home quickly.
10. Inventory and rotate your supplies each month, check expiration dates and functionality. Choose a date that has meaning for you such as your birthday or the 1^st of each month.
11. Plan escape routes from your home (and city) for various disasters. Always keep a full tank of gas in all vehicles.
12. Communications: Have a battery operated radio on hand for emergencies to facilitate hearing news updates from public safety officials. Always keep your cell phones charged (have a charger in your car too). Make plans to contact and reunite with family members. Local lines may not be operable, so have a back-up contact that's out of town (or out of state) that all family members can contact for checking in with and giving and receiving updates.

Remembering 9/11–Staying Safe in an Unsafe World

We often hear the phrase, “Never Forget” in connection with the date 9/11. Those words can prompt a variety of thoughts, memories and reactions in the minds of those who hear them. Certainly, we don’t want to forget those that perished so violently and senselessly on that day.

For me, the phrase, “Never Forget” means even more:

“Never Forget” to remember those who responded to this terrorist attack; the First Responders at the three scenes that day at the World Trade Center, The Pentagon and the field in Pennsylvania.  They were firefighters, police officers, paramedics and EMT’s (some of which were also nurses), regular citizens and Military Members (who worked at the Pentagon); all who stepped up to help their fellow human beings. Many lost their lives while helping others.

“Never Forget” the next wave of First Responders; those in the U.S. Military (current and Combat Veterans) who were part of our National response to this attack. Thousands of them continue to fight for our freedom and way of life right now, still in response to 9/11. Thousands have been killed or injured in action while bravely and successfully fighting our enemies. They place themselves at personal risk and spend time away from their families and the comforts of daily living, all to keep us safe.

“Never Forget” to remain vigilant regarding your (or others) safety and health each day.  Whether at home, work, shopping, traveling or playing: Maintaining an awareness of your surroundings and calling 911 for any type of perceived or real threat against yourself or others can help to improve the health and safety of our families, neighborhoods and communities. 

5 Tips to Prevent West Nile Virus

West Nile Virus cases have rapidly increased in some areas in the United States in the last two weeks. Symptoms can range from mild to severe and can cause death in some cases. It’s important to recognize that this is a preventable disease if you can avoid getting bit by an infected mosquito. Since there is no way for you to know which mosquitoes are carrying the disease, it’s important to do your best to prevent all mosquito bites.  This is especially important with the holiday weekend coming up and increased outdoor activities at back yard barbecues, hiking at parks or visiting the beach.

*Stay indoors when mosquitoes are most active, which starts at dusk (in the early evening) through the night and can continue through the early morning (and sometimes during the day).

*Keep your skin covered (long sleeves and slacks) if you’ll be out when the mosquitoes are.

*Make sure all your window screens are intact, if not, have your screens replaced or repaired. You don’t want your non-screened doors or windows open when mosquitoes are active as they can come inside your home and start biting.

*Avoid having any collections of standing water around and near your home.

*If you have to be outdoors when the mosquitoes are, be sure to use and EPA approved insect repellent (follow all package directions) for extra protection, in addition to long sleeves and pants.

See this link for more information. Contact your doctor if you have any questions or concerns about your health.

Listen to Your Body Cues then Act on Them

An important part of maintaining good health is to learn about your body and how your system reacts to the variety of things it encounters and experiences every day such as foods and beverages you consume, medicines you take, exercise you participate in and sleep habits. Once you have an awareness of what works for you and what does not; you can adapt your habits to what works and makes you feel at your best each day for optimum functioning.

You also want to consider the assaults on your body each day ranging from unhealthy habits you may have such as smoking, alcohol consumption, lack of exercise, over eating, skipping breakfast or meals, sleep deprivation and from situations you are not responsible for such as exposure to second hand smoke, work related exposures and concerns regarding chemicals or unhealthy air.

Here are three examples:

Skipping breakfast: Most people feel lightheaded when they skip breakfast.  (It also sets you up for overeating later in the day).  For some, skipping breakfast makes them actually faint due to low blood sugar. Fainting episodes can be extremely frightening for the person fainting as well as those around him or her.  It is also dangerous if the fall causes you to hit your head, for example, setting you up for a major traumatic injury. (More on the various causes of fainting in another post).

The bottom line: Don’t skip breakfast. If you know you oversleep and can’t eat, at least drink a glass of milk which provides protein and carbohydrate. Also have on hand either near your door, in your backpack or car, some high quality granola or protein bars to eat (after you drink some milk, eat some cheese or Greek yogurt). These bars can easily be eaten on the run and help you avoid a severe drop in blood sugar levels.

Drinking alcohol on an empty stomach: Doing this can cause stomach irritation and acid reflux, as well as a high blood alcohol level which is dangerous and unsafe for yourself and others.

Bottom line: Don’t drink alcohol on an empty stomach. Eat first, or slowly take in your spirits with food. If you’re going to drink alcohol, drink in moderation and never drink and drive any type of vehicle, even if you have one drink.

Medications: If you’re on a medicine and suspect is does not agree with you or is causing reactions; allergic ones such as breathing problems, swelling of the face and, or throat, hives, or other reactions such as heart palpitations, anxiety, dizziness, or, anything you are concerned about:

Bottom line: *For any life threatening reactions such as, but not limited to,  problems breathing, swelling of the face and throat, or any other symptoms that are causing severe pain or problems, call 911 immediately. If you feel your symptoms are not life threatening, contact your doctor to discuss with him or her, the possibility of a lower dose or changing to another medication. 

3 Reasons to Take Your Vacation and Holiday for Your Health

We all need a break from time to time; a respite from the busy pace of our daily activities and lives. You’ve heard of R & R (rest and relaxation), here’s two more; rejuvenate and reinvigorate yourself with these three gifts below:

Happiness: Planning a vacation gives you something to look forward to. It gives you a chance to go somewhere you’ve always dreamed of or participate in activities you’ve always wanted to try but never seem to have time for.  An added bonus: If you’re taking a trip with loved ones or close friends, it also gives you a chance to have some special time with them to bond and have fun.

Stress Reduction: Going on vacation gives you a much needed break from work. This is important for everyone and especially so if you have a stressful job or one that you don’t particularly like. We all need a bit of “down” time. Taking a vacation removes us from our job and daily responsibilities so we can experience that much needed “slow down’ and change of pace.

Brain Health: Participating in new activities is good for your brain. It builds and strengthens connections in the brain. Whether you’re reading maps, taking new routes by car or foot or generally experiencing new surroundings, you’re helping to keep your mind sharp and crisp.

5 Tips for Stronger Bones

Bone up on bone health with helpful hints that you can incorporate into you daily routine to help increase your bone density over time. Your goal is to raise your level of bone density while decreasing your rate of bone loss; this helps to prevent osteoporosis. Osteoporosis results in weak bones which leaves you prone to fractures (bone breaks). Osteoporosis affects both women and men; however, women are affected in much greater numbers.

1.      Exercise daily doing weight bearing exercises such as walking, stair climbing, running, dancing.  A little exercise goes a long way in building bone mass. Even if you don’t want to train for 10 K’s or marathons; simply walk at least 30 minutes daily and incorporate taking the stairs whenever the opportunity arises. Or, take a dance class for fun and fitness to help fight boredom while building bone mass.

2.      Weight lifting/resistance training is not only for the lower body, but for the upper body too, to help build bone mass above the waist. Again, you don’t need to become a body builder; simply incorporate a routine for this, doing it two to three times per week. Weight training should be every other day to help prevent overuse injuries and give the muscles time to rest in between work outs.

3.      Get your Vitamin D level checked by your doctor. Many people are low in Vitamin D and don’t even know it. If you Vitamin D levels are low, your body won't be able to absorb Calcium properly; calcium will not be able to enter the bones without enough Vitamin D on board. So get it checked if you’ve never had this done. Sunshine can provide us with Vitamin D, however, as we age, our body's ability to convert sunshine into active Vitamin D decreases; many people need supplements to provide to correct amount. Vitamin D also helps with muscle strength and has also shown promise in helping to prevent certain types of Cancers and Type 2 Diabetes. People that are low in Vitamin D tend to have more aches and pains. Having enough Vitamin D in your system helps prevent this as well giving you more strength.

4.      Take in enough Calcium every day. In general the requirements for adults are 1000 mg daily, however, children, the elderly and pregnant females have different requirements. Try to consume Calcium rich foods with every meal, non fat milk and Greek yogurt, low fat cheeses all contain Calcium. Some greens contain Calcium also. If you don’t consume enough Calcium each day to support the needs of your body such as heart function, your body will take it from your bones; not good over time.

5.      Be aware of Calcium depleters, such as diets high in salt (sodium), drinking soda pop, too much alcohol and caffeine, and certain medications such as (but not limited to) corticosteroids and having high levels of thyroid hormone, all of which can interfere with Calcium absorption and can place you at a higher risk of developing Osteoporosis. *Also, women in menopause lose estrogen. Estrogen helps women absorb Calcium into their bones and helps to prevent Osteoporosis. Menopausal women should consult with their doctor regarding getting their estrogen level checked to determine their need of a prescription of a bio-identical hormone; all depending of course on the advice of your physician, your medical history and your family medical history. Women with a personal or family history of estrogen induced breast cancer would not be candidates for this; other medical conditions may also preclude you from taking this.
  

      *Contact your doctor before taking any supplements, starting an exercise program or for any questions about your health.

4 Tips to Prevent Summer Snacks from Sabotaging Your Diet

Whether it’s a party in the park or a day at the beach, many people use chips and soda (pop) as a staple for parties and barbecues. But, high fat, high sugar and low fiber junk foods add extra calories quickly and don’t provide any of the good stuff for us such as fiber, vitamins, minerals and various nutrients. Try these tips to stay slim and healthy.

·        Whole wheat organic crackers for snacking (made without hydrogenated oil) and air popped popcorn (drizzled with olive oil or canola oil) – all better options instead of potato and tortilla chips.

·        Whole wheat pasta salad (a great side dish or main dish) dressed with olive oil and wine vinegar and filled with fresh veggies such as chopped olives, onions, celery, cherry or plum tomatoes with chopped mozzarella cheese as your protein – a healthier alternative to a heavy mayonnaise based macaroni salad that has no veggies or protein.

·         Hummus dip made with olive oil, fresh salsa and non fat Greek yogurt based dips for dipping whole wheat crackers and fresh cut up vegetables – all good choices instead of prepared dips that are high in fat, chemicals and preservatives.

·        Sparkling mineral water (without sugar, artificial sweeteners or colors), or plain water with a twist of lemon or lime, a great way to stay hydrated  - instead of soda pop which is high in sugar (or artificial sweeteners), artificial coloring/flavoring, and phosphoric acid, all of which are not healthy.

   

4 tips to beat the heat and stay cool in hot weather

Many people are at risk of developing heat related injuries due to record heat this summer in many parts of the United States and world. Heat stroke is the most serious of heat related illnesses and can cause death. Heat exhaustion is the next serious and can turn to heat stroke if not treated aggressively and appropriately. 

Learn about the symptoms, prevention and first aid for heat stroke and heat exhaustion so you can recognize them if they surface in yourself or someone you know. These are medical emergencies (especially heat stroke), so call 911 or seek emergency medical care if you think they are occurring.

Try these four tips to say cool in hot weather and reduce your risk of developing heat related medical problems.

1.  Don’t go outside between the hours of 10 AM to 4 PM. The heat and sun is at their strongest during this time. I f you have to be outside, stay in shaded areas as much as possible. Exercise in an air conditioned gym or one with fans, or, if you work out in the outdoors, do it early, so you finish before 10 AM or, late in the day and start after 4 PM, so you avoid the hottest portion of the day.
2.  Drink plenty of cool fluids with ice such as water, mineral water, or sports drinks (look for low sugar varieties). Limit your caffeine intake as it makes you urinate more.
3. Wear light colored and lightweight cotton clothing. Light colors help to deflect heat and cotton is a breathable type of fabric. Stay away from dark colored clothing which absorbs heat. Also stay away from clothing made of nylon, rayon, polyester, spandex, silk and wool; these fabrics hold in the heat and you’ll feel hotter, faster.
4. Consume plenty of fruits with a high content of water such as watermelon, cantaloupe, honeydew and oranges. These help to maintain fluid in the right places in your body.

Other heat related problems are heat cramps and heat rash. Have a safe and great summer!

3 things to be grateful for on July 4th

As we celebrate America's Independence and our freedom today, it brings to mind three thoughts:


1. Remember our troops serving us around the world, but especially those currently serving in in harm's way in Afghanistan. Their sacrifices uphold our Constitution and our way of life. Send them a card, letter or care package, or, donate to a community group that is doing so; let them know they are not forgotten. Thank them for their service. Support their families that are here at home. Remember our Veterans.


2. Exercise your right to vote with each and every election (from local to national) so many have died to preserve that right for all of us.


3. Enjoy the day and evening with family and friends, eat healthy foods, practice water safety by assigning a designated person to observe those that are swimming, sun safety to prevent burns, and if you choose to drink, do so in moderation and responsibly (don't drink and drive any type of vehicle).

4 tips for a healthy July 4th celebration

Celebrating America’s birthday is fun! However, we don’t want the use the holiday as an excuse to overeat and binge on junk food. Whether you’re hosting a back yard barbecue or you’re a guest, try these four tips so you can enjoy your day and stay on track with your health and diet. Remember that alcohol and sodas are loaded with extra calories and provide no nutritional value, so stick with water, unsweetened ice tea, club soda or unsweetened mineral water for your beverage.

1.      Fresh vegetables:  Load up on fresh vegetables such as carrot sticks, cherry or plum tomatoes, celery sticks, cucumber slices, zucchini slices and crowns of broccoli and cauliflower; these work well as low calorie, low fat  appetizers along with a healthy dip (see below). Don’t forget a large mixed green salad with extra virgin olive oil and balsamic or red wine vinegar, for the perfect side dish.

2.      Fresh fruits: Fresh fruit is full of water which help us stay hydrated, especially important in warm/hot weather. Fruit is great for desert too. Try melons such as watermelon, cantaloupe and honeydew, these can be cut in slices or small pieces for easy serving and eating. Orange slices (quartered) and strawberries are easy to handle and a nice addition too.

*You’ll boost your health by consuming a variety of fresh vegetables and fruits every day as they contain anti-oxidants, vitamins, minerals and various nutrients such as Vitamins A and C, Potassium and Lycopene to name a few.

3.      Use non-fat Greek Yogurt as a base for vegetable dips instead of sour cream. You can add some honey for a sweeter version for dipping pieces of fresh fruit as a dessert. You can also add some low fat kefir to the Greek yogurt/honey mix if you want a lighter and smoother consistency. Greek yogurt contains protein, calcium and probiotics, all of which are good for you.

4.      Lean proteins such as grilled chicken breasts and shrimp skewers can round out your meal instead of high fat and chemical laden hot dogs, or other fatty meats.

Remember to use organic produce when you can, to minimize your exposure to pesticides and choose meats that  don’t contain any added hormones or fillers for an even healthier meal.

(Sun safety: If you're going to be out in the sun (and most likely you will be) use sun protection to protect yourself against skin cancer and sunburns).

8 tips to get a good night's sleep

Getting a good night’s sleep on a regular basis is integral to maintaining good physical and mental health.  Sleep deprivation can cause a whole myriad of problems. People who are sleep deprived for the long term have an increased risk of developing depression, hypertension (high blood pressure), type two diabetes, heart attack, stroke and obesity. Short term sleep deprivation causes decreased mental functioning and delayed physical reaction time making you more susceptible to forgetfulness and accidents. Try these eight tips to improve your sleep.

1. Don’t consume caffeine containing food or drinks after 5 pm each day. (Some people may need to stop earlier.) This includes coffee, tea, colas (sodas/soda pop) and chocolate. Caffeine can interrupt sleep, either delaying the time you fall asleep or making you wake up during the night.
2. Go to bed at the same time each night. This helps your body maintain its own natural sleep cycle and rhythm.
3. Maintain a cooler bedroom. A cooler room temperature has been proven to aid sleep.
4. Don’t use electronic devices after 8 PM this includes computers and cell phones. The blue light in the background is a known sleep disruptor interfering with the production of melatonin (a hormone produced by the brain) which helps us sleep. Some people find that e-book devices also interfere with their sleep.
5.  Have a light, healthy snack at bedtime such as an organic apple and peanut butter, or a glass of organic non-fat milk with some whole wheat crackers. Combining a lean protein with a healthy carbohydrate can help with sleep.
6. Don’t eat a heavy meal after 7 PM. Heavy food intake can keep you awake especially if you’re battling acid reflux.
7. Don’t consume alcohol. Alcohol can disrupt the sleep cycle.  If you plan on drinking, only have one, with your dinner and before 7 PM.
8. If you’re surroundings are noisy, look for ways to either eliminate the noise or offset it with “white noise”, such as pleasing soft music, a fan or the low humming sound of an air filter.

If you think you have a medical problem causing your lack of sleep such as obstructive sleep apnea, swollen tonsils or adenoids, lung or heart problems, see your doctor as soon as possible for a medical diagnosis and treatment.

Hiking for health-12 tips for a safe hike

Hiking is a great way to get exercise while enjoying the great outdoors. It’s a fun alternative to your regular exercise routine and can provide a calming yet invigorating workout.  However, even an easy hike should not be taken lightly as people can get unexpectedly lost, sunburned or injured.  Read these tips to raise your chances of having a safe hike.

1. Plan your location: Research where you’re going in advance and stick to county, state or federal parks.  Info can be found online regarding the intensity of the trails which are usually categorized in three levels; easy/mild, moderate or difficult/intense. If you're new to hiking you’ll want to only take “easy” trails. Easy trails can still provide you with a great work out. Many parks offer more than one trail and usually have signs at the start the trail such as animal or rattlesnake warnings and how to avoid contact with them as well as listing the level of difficulty of the trail (as mentioned above).
2. Stay on the trail. People that veer off of the trail raise their risk of getting lost or injured. Getting lost is not fun and can lead to injuries due to unexpected cliffs, rough terrain, overexposure to the elements such as extreme hot or cold and can unfortunately lead to death in some circumstances. 
3. Don’t go alone. Always hike with at least one other person. Leave word with a third person as to where you’re hiking and your expected time/date of return.
4. Wear the right shoes or boots. You don’t want shoes with smooth bottoms as it’s easier to slip and fall with smooth soled shoes. You want either trail type running shoes or hiking boots. Break them in at home first before wearing them on a long hike.  
5. Check the weather report before you go. You don’t want to get caught in a flash flood while hiking in low level terrain or valleys or, get caught in a lightening/thunderstorm.
6. Sun Protection: Wear plenty of sunscreen with and SPF of at least 30 and reapply every hour to all areas exposed to the sun. Wear a hat to protect your face and any bald spots on your head. Protecting your skin helps to prevent skin cancer too. Wear high quality sunglasses with 100 % UVA and UVB protection.                                       
7. Bring plenty of water either in bottles or canteens so you don’t get dehydrated.
8. Bring plenty of nuts and protein bars. These are light and easy to pack and will fill you up if you get hungry and can offer you good nutrition if you’re out longer than you anticipate or, if the worst occurs and you get lost or injured. *Pack hand sanitizer too so you can clean your hands before you eat. 
9. Bring a fully charged cell phone in case you have to make an emergency call and a whistle if you need to make noise in the event of getting lost or needing to scare away a wild animal.
10. Wear lightweight (if it’s hot) long pants to reduce your chances of getting bug bites or scratches from any brush you encounter. You may even want to consider a lightweight long sleeve shirt for the same reason. Always bring another layer for your upper body such as a lightweight sweatshirt or jacket in case it’s cooler than you anticipate. If your skin gets sunburned easily, in addition to sunscreen you can purchase clothing with sunscreen/sun block type of fabric at specialty stores.  Long sleeve and pants help prevent mosquito and tick bites too.
11. Don’t litter or leave human food for the animals. Leave nature as you found it!
12. Pack a small first aid kit with basics such as can of saline wound wash, bandages, first aid ointment, and an over the counter antihistamine and pain reliever, and moleskin or corn and callous pads for unexpected foot blisters.

*Last, have fun! If you plan ahead so you’re prepared, hiking can be truly enjoyable observing birds, flowers, animals, beautiful landscapes and enjoying the peace and quiet of nature, all while exercising.

4 benefits of massage therapy

Leading a healthy lifestyle involves many factors such as exercising daily for a minimum of 30 minutes, eating a healthy (Mediterranean based) diet and learning how to take a break and relax from our busy lives and routines.  One way to treat yourself to a small slice of calm is by getting a professional massage by a Licensed Massage Therapist.

If you decide to get a professional massage, only go to someone who is licensed in your state. In choosing where to go, ask your family, friends or healthcare provider if they can recommend someone who is reputable.

The benefits of a high quality professional massage are:

1. Relaxes muscle tension
2. Can temporarily improve your mood.
3. Can boost immune system function at the cellular level.
4. Can temporarily alleviate certain types of pain

Generally, most people who have a professional massage performed by a licensed, experienced professional find it to be a pleasant experience . People with certain medical conditions or on particular medications may be advised not to get a massage. If you don’t know your status, always check with your doctor first. 

5 Tips to Help Prevent Constipation

Most people experience constipation at least once during their lifetime and many times more.  Though embarrassing for some folks to discuss; you can take a few steps using the following tips to help prevent it.

1. Eat whole grains each day such as barley (home-made barley soup is great), whole wheat breads and rolls (with whole wheat flour appearing first in the list of ingredients), whole wheat breakfast cereals such as wheat biscuits/shredded wheat each day for breakfast. Whole wheat pastas and brown rice work well for dinner, coupled with a lean protein and a vegetable.
2. Eat fresh vegetables every day such as broccoli (steamed or raw), baby or regular size carrot sticks (raw) and fresh romaine based salads with various raw veggies such as cucumbers and radishes.
3. Eat fresh fruits every day such as apples with the skin, pears, grapes, cherries, blueberries, peaches and nectarines (depending on the season).
4. Stay hydrated with plenty of water each day. Consider high water content fruits such as watermelon and other melons as part of your daily fruit intake (above). Fresh fruits and vegetables contain water; some have a higher content than others.
5. Stay active. Leading an active lifestyle can help prevent constipation by helping to keep the bowels moving.  A sedentary lifestyle can exacerbate constipation. Keep moving to allow your body to function at its optimum level.

Purchase organic produce whenever possible to reduce your exposure to pesticides. All produce must be washed well before consumption. Be creative and change it up; try a variety of whole wheat foods and fresh produce to make your diet interesting and tasty.

Memorial Day – A Time to Remember Our Fallen Heroes

As we spend time with family and friends this holiday and go to the beach or have that barbecue, please take time to remember those who sacrificed their lives while serving our country and preserving our freedom.

The reason we celebrate Memorial Day is to honor our fallen military heroes. Their lives were cut short, their potential never reached and their dreams lost forever. Their families and friends are still grieving, no matter when they lost their Warrior. 

It is not the politician, athlete, basketball star, MVP, actor, movie star, singer or rapper that’s a hero; the hero is the Warrior who serves our great nation. Talent is not equivocal to courage, fame is not synonymous with heroism. Use this day to pause, remember and honor their sacrifices. Remember and help their families. Honor those are still serving us now all over the world, but also in Afghanistan.

A famous quote attributed Abraham Lincoln says it all: “Any nation that does not honor its heroes, will not long endure”. 

4 Tips on How to Eat Olive Oil Every Day

Olive oil is a healthy fat. It contains Monounsaturated Fats (also known as MUFA’s for short) which may help to reduce the risk of heart disease as per the FDA. Use olive oil in place of butter or margarine on a variety of foods each day to meet your daily quota. Here’s how:

1. Breakfast:  Drizzle olive oil on whole wheat toast, whole wheat muffins or hot oatmeal. If you’re eating eggs, cook them in a tablespoon of olive oil.
2. Lunch: Use a tablespoon of olive oil on whole wheat bread for sandwiches, on leftover lean meats and vegetables from dinner the night before or on frozen prepared diet meals after heating.
3. Dinner: Bake chicken, fish, lean beef or pork loin with olive oil and herbs. Sauté vegetables with olive oil.
4. Snacks: Air pop some popcorn then drizzle it with olive oil.

Olive oil is high in calories so make sure you’re not overeating other foods and not taking in too many calories overall.  Using olive oil instead of other fats such as butter or margarine is a great way to enhance the flavor of your foods and help maintain your health. Read more about the wonders of olive oil.