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.