Three Tips to Increase Survival Rates in a Terrorist Attack, Emergency or Disaster

With the recent terrorist attack in Boston, the explosion at the fertilizer plant in Texas and the floods in the Midwest, it brings to mind the importance of learning how to help yourself, your family and those around you if tragedy strikes. Countless lives were saved in Boston due to the quick actions of many bystanders (some of whom were professional emergency responders and some were not).

1. Learn CPR (Cardiopulmonary Resuscitation). If someone’s heart stops beating or they stopped breathing, the goal is to keep their blood circulating to prevent brain damage and death until professional advanced life support services arrive on the scene. You can take classes either through the American Heart Association and the American Red Cross. Classes are sometimes offered through local hospitals and fire departments depending on where you live. CPR training also includes instruction on how to operate an AED (Automated External Defibrillator) which is used during a Cardiac Arrest. 
2. Take a First Aid Course. First Aid classes are offered by the American Red Cross. Lives were saved in Boston by bystanders who knew how to apply pressure to bleeding wounds and when and where (on the body) to apply tourniquets to prevent death from massive bleeding. Other skills are learned in a basic first aid class too such as (but not limited to) how to provide initial care for a variety of injuries from burns, broken bones (fractures) and heat sickness.  
3. Follow the advice of local authorities on the scene. If you’re told to vacate an area due to a bomb threat, rising flood water, an approaching fire or noxious fumes, do so immediately. Follow their instructions and get out of the danger zone (while there’s still time). 

Kudos to all those who have helped others in the past and those who will step up to the plate and save lives in the future. For more tips on emergency preparedness, click here.

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. 

Heart Healthy Habits are Life Saving Habits

Heart disease is the number one killer of both men and women in the United States. February is “American Heart Month”.  Take the time to learn about heart healthy habits to also help improve brain and blood vessel health and reduce your risk of developing cardiovascular disease and Type II Diabetes. 

• If you smoke, STOP! Smoking causes a variety of Cancers and COPD. It also damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease.
• Exercise at least 30 minutes daily most days of the week. Walking is a great way to start, it’s easy to do and inexpensive. Call your doctor or health care provider before beginning any exercise program.
• Eat a healthy diet that includes lean proteins, fresh organic produce (vegetables and fruits), whole grains and low in saturated fat, salt and sugar. Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• Maintain a healthy weight for your height and frame size.
• Monitor your blood pressure. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease.
• Alcohol: Consider not drinking alcohol but if you choose to drink, do so only in moderation.  Alcohol can cause heart rhythm disturbances. It also damages the heart, brain and liver and leads to high blood pressure.
• Talk to your doctor about fish oil and low dose aspirin therapy to see if these are right for you.
• If you have existing heart or cardiovascular disease, follow your doctor or nurse practitioner’s orders regarding medication usage, appointment follow ups and all other advice he or she gives you.

*Contact your physician or health care provider for any questions or concerns you may have about your health.

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. 

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. 

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