November is Diabetes Awareness Month - do you have diabetes?

November is National Diabetes Awareness Month. As of the latest stats from 2015, the number of people living with diabetes in the U.S. was just over 30 million. Out of those, close to 29 million had type 2 diabetes.

These numbers are staggering. Another shocker? It was estimated that just over 80 million people in the U.S. had prediabetes (also as of 2015) and many of  them were unaware they had the condition.

If you want to increase your chances of enjoying improved health and a longer lifespan, and be there for yourself and your loved ones (to enjoy scenes like this one below) it's important to know if you have prediabetes or diabetes.

Why? So you can take the necessary steps under the guidance of your healthcare provider and diabetes educator, to better manage your condition so you blood sugar stays under control (in your target range). This is key to help reduce your risk of developing the complications that can come from diabetes due to out of control (high) blood glucose.

Photo by: Carole Jakucs, October, 2019. Image subject to copyright. 

If you're not sure if you've been tested for diabetes, ask your healthcare provider (MD, NP or PA) to check you for it. This typically involves testing your blood for a fasting blood sugar, and an A1C (hemoglobin A1C). Additional tests may be indicated depending on other medical conditions you have, any current signs or symptoms you may be experiencing, and your medical history.

If you don't know if you've been tested, take the first step and find out. Good luck and good health!

7 Ways to Help Moisten Dry Eyes

Having dry eyes feels not only feels uncomfortable but it also decreases your visual acuity. Many things can cause dry eyes. Here are a few strategies to help keep them moist.

Surfer at San Onofre by Carole Jakucs, 2014. Image subject to copyright.

1. Eat a diet containing omega 3 fatty acids. Diets high in omega 3’s can help keep eyes moist. Foods containing omega 3’s are: Fatty fish such as anchovies, salmon, sardines and tuna. Walnuts are a good source too.
2. Drink plenty of water. Drink at least eight glasses throughout the day to stay hydrated. If your mouth is dry, chances are your eyes are dry too. (Unless you have a medical condition that demands you limit your water/fluid intake such as kidney disease or congestive heart failure.)
3. Many medications can cause dry eyes such as (but not limited to) antihistamines, decongestants, anti-depressants and diuretics. If your eyes are dry and you suspect it’s one of your medications, consult with your health care provider to discuss the possibility of either lowering the dose or trying a different medication.
4. Environmental factors such as wind, sun exposure, low humidity and high heat can cause your eyes to feel dry. Reduce your exposure to eye drying elements and wear a good quality pair of sunglasses and a hat or visor when outdoors.
5. Consider OTC (over the counter) moisture drops and use as directed.
6. Some medical conditions can cause dry eyes such menopause and Sjogren’s syndrome.
7. Eat a diet full of colorful vegetables and fruits that contain Vitamin A and Beta Carotene. A diet low in these important nutrients can contribute to the development of dry eyes as well as decrease your night vision.  Foods high in Vitamin A and beta carotene (which our bodies convert to Vitamin A) are: Spinach, sweet potatoes, carrots, pumpkin and squash to name a few. (Beta Carotene Supplements are currently not recommended for smokers or previous smokers as studies have shown they can increase the risk for developing lung cancer.) At this time however, natural food sources from the diet are thought to be safe for everyone when consumed within the normal recommended daily amounts. 

If you have dry eyes, consult with your health care or eye care provider for an exam, diagnosis and treatment. 

Green Beans Sauteed with Olive Oil

Green beans are one of the more familiar vegetables that typically appear on most Thanksgiving dinner tables. If you're looking for a healthier yet tasty version of a green bean recipe, this may be it.   The added bonus is that it's simple to make and only requires a few ingredients. Green beans are nutritious too, containing Vitamin C and fiber. This is a great recipe for the holidays or anytime of the year. Try to buy organic produce when you can to reduce your exposure to pesticides.

Green Beans by Stacey Sauvago. Public Domain Image.

Ingredients:

1 pound of fresh green beans

1/2 cup of filtered water

1/4 – 1/3 cup of olive oil (depending on your personal taste)

Salt and pepper to taste

Directions:

Rinse green beans well, cut off the tips/strings at each end of each bean, or buy fresh green beans (prepackaged) with the tips cut. If the beans are long, cut each bean in half.  If they are not, they don’t need to be cut. Place beans in a large 12 inch non stick saute/fry pan, add the filtered water to just cover the beans. Place a lid on the pan and cook at a low heat for approximately 20 minutes, stirring occasionally. You want to get the beans softened but not overcooked to maintain higher levels of Vitamin C. 

Drain the remaining water out of the pan then brown the green beans for approximately 10 minutes on a medium heat, stirring them gently and occasionally. Now add the olive oil and salt and pepper to taste. Lower the heat to the lowest setting and cook for another 10 minutes while stirring them occasionally and gently. You can cook the beans longer to brown them more - they taste great this way too.
  
Remember - when cooking with olive oil, don't use a high heat due to its low smoke point. Maintain a lower to medium heat to prevent smoking of the oil. 

Fat and Fit is a Fantasy - Five Ways to Control Your Weight

Reports over the last few years have lead us to believe that carrying some extra weight was OK for some people if they still had normal readings for blood pressure, blood glucose levels and cholesterol.  This has now been proven to be wrong!

New medical research from Toronto revealed this week confirms that extra weight is indeed a threat to your health even if initially everything appears to be fine. Eventually, the extra weight can wreak havoc on your body and raise your risk for premature death. 

Don't let the sunset on your diet and exercise plan for any reason. Whether it's a holiday(s) or you're on vacation, try to resist the onslaught of temptations to overeat and and/or miss an exercise session. Here are five ways to help you control your weight.

 Sunset at El Porto, Manhattan Beach, CA by Carole Jakucs, 2013. Image subject to copyright.

1. Pay yourself first: No matter what you have scheduled, make time to exercise. If you usually exercise five days per week, try to maintain that schedule. You'll burn calories at your normal rate which will help prevent packing on pounds (as long as you don't start over eating). If you're on vacation, be sure to bring a good pair of walking shoes. If you're working long hours, be creative and look for a blocks of time to exercise.
2. Drink plenty of water throughout the day and before and during special events such as parties. Doing so will help keep you full and prevent you from overeating. (Add a twist of lemon or lime for a refreshing taste).
3. Don’t drink alcohol: Alcohol is loaded with empty calories (it has no nutritional value). The extra calories end up becoming extra fat on your body. If you decide to imbibe remember to drink in moderation and never drink and drive (don’t let others drink and drive either).
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 keep you slim. When you need fat or oil, use Omega 3 Fatty Acids on your foods when cooking and at the table such as olive oil and canola oil. These contain heart and brain healthy fats.  
5. Don't eat junk food. If you eliminate fatty chips, cookies, cakes, pies and fast foods, you'll help keep your overall fat and sugar intake in check. Remember that many commercially prepared foods contain high fructose corn syrup and trans fats, both of which are extremely unhealthy and contribute to the development of obesity, cardiovascular disease and Type II Diabetes. If you're baking for a holiday or special occasion, try using half the sugar in your recipes and replace shortening/butter with canola oil. 

Lyme disease is Underreported - Number of Cases is 10 times Higher than Previously Known

It’s great to spend time in the beautiful outdoors. But, when we do, we can be exposed to ticks and tick bites.  Bites from infected ticks can give you Lyme disease. The CDC just issued a Press Release stating that the actual number of cases of Lyme disease that occurs in the United States is approximately 300,000 per year; a number that is 10 times higher than the number of cases that are actually reported. The CDC culled their data from three different studies, analyzing the numbers of Lyme disease cases via insurance claims, laboratories and patient surveys.  If you've never thought about Lyme disease before, now may be a good time to start, given that it's more prevalent than previously thought. Lyme disease also occurs in parts of Europe.

Photo by Carole Jakucs; Kinsale, Cork, Ireland.
Image subject to copyright. 

• Lyme disease is a bacterial infection caused by the bite of an infected tick.
• Initial symptoms can vary, but some are; fever, joint and muscle pain, rash and headache.
• If Lyme disease is left untreated, permanent neurological (the nervous system) and organ damage (in particular the heart) can occur. It can also spread to the joints.
• If you have any concern that you may have been exposed to Lyme disease, are sick with Lyme disease, or have any fevers, rashes or joint pain/swelling; speak to your healthcare provider and/or seek professional medical care for medical advice, a diagnosis and appropriate medical treatment. The sooner treatment is started, the better.
• The best way to prevent Lyme disease is to prevent becoming bitten by a tick. The tick carries the disease. When it bites you, it transmits the disease. 
• If you plan on spending time outdoors (even at a picnic or in your back yard) in tick laden areas; wear insect repellent on your clothes, skin and gear. Look for products that contain either 20 – 30 % DEET. Follow the manufacturer’s instructions for use; since this is a poison, you want to use it correctly.
• If you plan on being outdoors (even in your own backyard) or hiking, steer clear of high brush and weeds. If you're hiking, stay on the trails where your path is clear. High brush and weeds where tick like to hide.
• Look for ticks on your skin, children’s skin, pets and gear after spending time outdoors.
• If you find any ticks on your skin, clothes, pets or gear and remove them as soon as possible.
• Remove ticks appropriately by following the right procedure, click here to view.
• For more information on Lyme disease, you can also visit The American Lyme Disease Foundation's website. 

12 Tips on Sun Safety

Being aware of the dangers of too much sun exposure is important. The risks of too much sunlight and/or tanning bed exposure for your skin are: Skin cancer, sunburns and premature wrinkling/aging of the skin. Regardless of where you live or the season, the potential for overexposure is there. Here are twelve helpful tips to help protect you.

Photo by Carole Jakucs; view of the Palos Verdes Peninsula.
Image subject to copyright.

1. Look for the words, “Broad Spectrum,” on the label of your sunscreen, for the fullest protection from both UVA and UVB rays.
2. Use a sunscreen with an SPF of 15 or more, 30 or more is better to prevent sunburns.
3. Stay out of the sun between the hours of 10 AM to 4 PM when the sun is the strongest.
4. Use a, “Water Resistant,” sunscreen.
5. Reapply every hour, especially if you’re sweating or swimming because sunscreen wears off quickly when the skin is wet.
6. Apply a generous amount of sunscreen to all areas of skin that are exposed to the sun.
7. Don’t forget to cover these spots too: The bottoms of your feet, back of your neck, ears cartilage and top of the head if you have any balding areas/hair loss.
8. Remember your lips: Get a special sunscreen product formulated for the lips.
9. A good brand of sunglasses that protect against both UVA and UVB rays will help to reduce your risk of developing cataracts.
10. Wear a hat (with a brim) or sun-visor – to help cover your head and face in addition to sunscreen.
11. Burns and sun damage to our skin occurs even on cloudy days so protect yourself from premature wrinkling, skin cancer and sunburns, even if it’s cloudy.
12. If you’re prone to skin allergies, look for fragrance free or hypoallergenic sunscreen products to reduce your chances of an allergic reaction.

High Salt Intake and the Development of Autoimmune Disease

Here is another good reason ditch your high salt diet and reduce your salt (sodium chloride) intake: Recent research has pointed to a high salt intake as a possible risk factor for developing autoimmune disease. The research indicates that while genetics may play a role to predispose someone to developing autoimmune disease, a high salt diet may pull the trigger (so to speak) and push their body over the edge to develop actual disease. 

Many people consume too much salt in their diet. However, salt is an important electrolyte in the human body; too much (hypernatremia) or, too little (hyponatremia) can make you ill and in extreme cases, can cause death. 

(Photo Attribution: Ketchupfreak88 at the German language Wikipedia)

The general recommendation for salt intake is:  Less than 2300 mg per day for healthy adults and much less for people with certain health conditions at: Less than 1500 mg per day.  A high sodium diet is also one of the risk factors for the development of high blood pressure (hypertension).

You can lower your sodium intake by:

• Limit your consumption of sodas, fast food, packaged foods, canned foods, junk foods, condiments and use less salt when you cook.
• Learn to read your labels, as there is an abundance of sodium in many packaged foods.
• Choose lower sodium versions of packaged foods, but beware, as sometimes, these items have extra added fats and sugars to make the food taste good (given that it has less salt).
• Use fresh or organic herbs to flavor your foods to enhance the taste, give your foods more flavor, and lessen the need for added salt.

Hepatitis A outbreaks from frozen berries, protect yourself with Hepatitis A vaccine

If you’re trying to eat healthy and part of your routine is buy frozen berries for topping off your cereal or to use in smoothies, you may be a risk for Hepatitis A. There is currently a second recall on frozen berries. You can become infected with Hepatitis A by consuming contaminated foods and/or water, or by having close contact with someone who has it.

Photo: Commons.wikimedia.org - CDC raspberry - Public Domain

Hepatitis A is a virus that infects the liver and makes you sick with jaundice, abdominal pain, nausea and vomiting for starters. Here’s the good news: There is a vaccine to protect you from getting infected with Hepatitis A. Hepatitis A Vaccine is given in two separate doses given at least six months apart.  The goal of the vaccine is to provide your body immunity to the virus if you become exposed to it. 

If you have not yet been vaccinated against Hepatitis A, now is a good time to consider it. The vaccine can be obtained at most physician offices, clinics and some pharmacies (the ability to get a vaccine at a pharmacy is not available in all fifty states at this time). The vaccine is contraindicated (who should not get the vaccine) for some people. Be sure to contact your doctor to find out if you’re eligible to get the vaccine. Typically, healthcare providers that administer it, will ask you to fill out a consent/screening form to help determine if you are a candidate for the vaccine, by asking questions about your medical history and allergies. 

There is no excuse for contaminated food, and there have been many recalls involving a variety of foods from peanut butter (and related products) to fresh produce, meats and other items, involving different types of illness/disease causing organisms.  More needs to be done to ensure the safety of our food supply. Sometimes, there was nothing the consumer could do to prevent getting sick and no way to tell an item was contaminated.

In the meantime; stay up to date with all of your vaccines (for your  general health) to include Hepatitis A Vaccine, wash all produce well prior to consumption, stay informed to news about Outbreaks and food recalls, learn about food safety, the basics of which start with keeping hot foods hot and cold foods cold. Taking these steps can reduce your chances of becoming stricken with a food related illness. 

HPV Infections and Throat Cancer Risk

Most people have heard about HPV (Human Papillomavirus) infections in the genital area. Actor Michael Douglas' recent revelation that his oral cancer is caused by HPV, must have been difficult for him to speak about; but it brought to the forefront a health issue that many in the medical community have known for a time; that some forms of oral cancer are caused by HPV. Raising awareness of this health risk is helpful in preventing infections.

There are approximately 100 different types of HPV, of which there are nearly 40 different types that can infect the genitalia (penis, vagina, vulva, anus), mouth and throat. Not all types can cause cancer, but some do. There are approximately 13 - 15 strains that can cause cancer.

Any sexually active person can become infected.  For a list of ways to reduce your risk, click here.

Other lifestyle factors that raise your risk of developing oral cancer are smoking and alcohol consumption. Not smoking, limiting alcohol intake and reducing your risk of exposure to HPV through sexual activity can go a long way in helping to prevent HPV infections and oral (throat) cancers.

Photo Attribution: Public Domain, from Wikimedia Commons, U.S. Navy photo by Journalist 2nd Class Stephen P. Weaver (Taken at Naval Air Station Sigonella, Sicily on Jun. 19, 2004).

In Honor of Memorial Day

Memorial Day Thoughts

(A poem by Carole Jakucs)

They are proud to serve and keep us safe.

We are blessed to have them with God’s grace.

It matters not to them one’s race.

They serve with honor from every state.

They form a team of all our best.

And they stand out from all the rest.

We give our thanks to all who serve.

Service is a sacrifice that can throw many curves.

For those that never can come home.

We owe them more than remembrances of stone.

Our thoughts and prayers to all who serve.

We thank you for our liberties you preserve.

Photo By: U.S. Navy photo by Mass Communication Specialist 3rd Class Brian Gaines [Public domain], via Wikimedia Commons






Even though this is a health blog, I could not pass up the opportunity to give thanks to those who made the ultimate sacrifice in service to our nation and recognize those who have served and are still serving now. 

Green Beans with Olive Oil Recipe

Green beans are packed with Vitamin C and fiber. This is a great recipe for anytime of the year and it's simple and quick to make. It’s a great side dish for back yard barbecues or formal dinners. Try to buy organic produce when you can to reduce your exposure to pesticides.

Photo By: McKay Savage from London, UK [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons)

Ingredients:

1 pound of fresh green beans

1/2 cup of filtered water

1/4 – 1/3 cup of olive oil (depending on your personal taste)

Salt and pepper to taste

Directions:

Rinse green beans well, cut off the tips/strings at each end of each bean, or buy fresh green beans (prepackaged) with the tips cut. If the beans are long, cut each bean in half.  If they are not, they don’t need to be cut. Place beans in a large 12 inch non stick saute/fry pan, add the filtered water to just cover the beans. Place a lid on the pan and cook at a low heat for approximately 20 minutes, stirring occasionally. You want to get the beans softened but not overcooked to maintain higher levels of Vitamin C.

Drain the remaining water out of the pan then brown the green beans for approximately 10 minutes on a medium heat, stirring them gently and occasionally. Now add the olive oil and salt and pepper to taste. Lower the heat to the lowest setting and cook for another 10 minutes while stirring them occasionally and gently.
  
*Remember that when cooking with olive oil you cannot use high heats due to its low “smoke point." Maintain a low heat to prevent smoking of the oil. High heat also leaches out some of the healthful qualities of olive oil. 

This can be served as a side dish to a roast or barbecued meats and provides approximately 4 servings.  Enjoy!

Six Tips to Take Charge of your Health

Angelina Jolie’s revelation that she recently had undergone a double mastectomy to prevent breast cancer due to her positive test result for the breast cancer gene, is a helpful reminder about the task for all of us to take charge of our health.  While this must have been a difficult decision for her, it’s an excellent illustration of remaining vigilant regarding your health and being proactive regarding your health care.

Here are six things you can do to help you to take charge of your health:

1. Learn about your family medical history, this includes parents, siblings, grandparents, aunts, uncles and cousins. This will give you a heads up regarding what “runs” in your family; red flags so to speak, to make you aware of some of your possible genetic risks for certain diseases. Knowing this is invaluable. For example, if Heart Disease runs in your family, you’ll want to take extra care to control your weight, exercise daily, not smoke, and eat a healthy diet, such as a Mediterranean Diet to help reduce your risk. (These are healthy habits for everyone and help to prevent a variety of diseases, but especially important if your risk is higher.) 
2. Read up on any medications you are prescribed from side effects to dosing instructions. Educate yourself by reading the package inserts that come from the pharmacy and reading credible medication websites such as MedlinePlus which is a service of the U.S. National Library of Medicine and the National Institutes of Health.
3. If you’re diagnosed with a disease or acute illness, learn as much as you can about it from trusted, professional sources, examples of which are the CDC (U.S. Centers for Disease Control) and Medline Plus (as mentioned above) also has a site dedicated to information on illnesses. Maintain an awareness of the typical lab tests that may be required to follow the course of the illness, medications that are generally prescribed to surgeries that may be recommended. Becoming familiar with these things can help you psychologically through your illness and also help you determine if you’re receiving the appropriate care.
4. Follow the advice of your physician regarding when to obtain lab tests, taking medications as prescribed and when to follow up with appointments and diagnostics tests such as ultra sounds, MRI’s, CT scans etc.
5. Get a second opinion when you feel the need.  If your inner voice is nudging you that something does not seem right; seek out a second opinion from another physician.
6. Ask questions. While no one expects you to become an expert, be sure to ask questions, especially if you need clarification on any information you received or simply desire more knowledge regarding your diagnosis and particular situation.

Be Kind to Your Kidneys

The month of March is National Kidney Month. Today (March 14^th) is World Kidney Day. We cannot live without functioning kidneys. Our kidneys support many important functions in our bodies. Some people may think of kidney disease as only a problem for the elderly. However, kidney disease can strike at any age and from various causes.

It’s important to monitor the health of your kidneys by seeing your health care provider for a few simple tests (blood and urine) on a yearly basis.  Chronic Kidney Disease (CKD) can be silent, meaning you can have it and not know it until a very late stage, once your kidney function has severely decreased.

Many things can damage your kidneys such as certain medications, high blood pressure (also known as hypertension), diabetes, cardiovascular disease, infections, trauma and some types of cancers. Of course, we cannot control something unforeseen that may damage the kidneys such as trauma from an accident or a metastatic cancer that’s incurable, however, we can control other factors that cause kidney disease as listed below.

Exercising daily and eating a healthy diet both go a long way in preventing chronic kidney disease. By doing these you’ll be on the right track to controlling your blood pressure, helping to prevent cardiovascular disease and diabetes.  All three of these diseases damage blood vessels. When the blood vessels to the kidneys become damaged, the kidneys cannot work properly. If kidney function drops severely, a patient needs dialysis to keep them alive.

Also, avoid prolonged use of NSAID drugs; medications such, but not limited to, ibuprofen and naproxen. These over the counter medications can damage the kidneys. There are prescription medications that also damage the kidneys, so become familiar with the side effects of any medications you’re on.  *Talk to your health care provider for any questions or concerns you have about your health.

Be kind to your kidneys and learn more about kidney health as part of your overall plan for health and longevity. 

7 Tips to Prevent Super Bowl Sabotage - Don’t Let the Party Blow Your Diet

While is fun to meet with family and friends at Super Bowl parties, it’s easy to completely blow your diet while doing so.  While no one can eat perfectly every day; (remember the 90/10 rule or 80/20…) try to aim for eating properly at least 80 % of the time, 90 % is even better.  Here are seven tips to help you stay on track at any party:

1. Don’t go famished: Eat a healthy snack an hour or two before you go, such as a piece of lean cheese like mozzarella and some whole wheat crackers.
2. Drink plenty of water at the party to help keep you full to prevent overeating and keep you hydrated so you don’t over indulge on alcohol and soda pop.
3. Limit your alcohol intake: Alcohol is loaded with empty (non-nutritious) calories and will impair your judgment which can lead to overeating.
4. Limit your soda intake: Soda is loaded with empty calories too and both diet and regular usually contain unhealthy ingredients.
5. Fill up on fresh veggies such as carrot and celery sticks, zucchini and squash slices and broccoli flowers. You can offer to bring these if they’re not on the menu.
6. Look for hummus, Greek yogurt dips and salsa and opt for these on your plate to dip your veggies in or whole wheat crackers.
7. Don’t load up on high fat foods such as mayo based dips and salads, fried chicken wings and chips.

What to Do When You Get the Flu

The Influenza (flu) epidemic is going full bore right now in the United States.  Learning how to prevent the flu is invaluable. However, even if you’re doing everything right, you can still be exposed to it and become ill. Examples: You may get sneezed on by someone infected with the flu, or touch a contaminated shopping cart handle. If you get sick, here are some tips on how to take care of yourself.

Antiviral medication: If you feel you have the signs and symptoms of Influenza (the flu) contact your doctor to discuss the need/use of an antiviral medication. This is especially important to do if you're in any high risk groups that are more prone to complications, such as (but not limited to) those that have any underlying chronic medical conditions, are pregnant, the very young or the very old. Antiviral medications need to be started within one to two days of the onset of symptoms to be effective to help lessen the severity of your symptoms and the duration of your illness.

Rest: If you start to feel ill, rest at home so you can recover. Also, you don’t want to spread the virus to others.

Fluids: Keep your fluid intake up, especially if you have a fever (or are experiencing any nausea, vomiting or diarrhea). It’s easy to become dehydrated when you’re sick.

Fever and Pain Control: Controlling your fever with acetaminophen or ibuprofen will help to prevent dehydration (from the fever) and lessen any pain (muscle, joint pain and/or headache). *If the person (usually infants and children) has a history of febrile seizures, fever control is of the utmost importance to prevent a febrile seizure from occurring. *Never give aspirin to infants, children, teens or young adults, as taking aspirin in this age group (especially during a viral illness) can cause a serious condition called, Reye’s Syndrome.

Be on the alert for complications: If you develop any worsening of symptoms such as, but not limited to, shortness of breath, chest pain, ear pain, headache, severe pain of any kind, or any other concerns, contact your doctor. If you’re unable to reach your health care provider then seek care at an urgent care clinic or emergency room for any urgent symptoms.

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. 

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. 

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.