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

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

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

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

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

Other groups that need monetary donations and/or volunteers:

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

Eight Tips for Halloween Safety

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

For General Safety:

1. Treats: Don’t consume anything that is unwrapped (including fresh fruits) or anything home made from any strangers. These items can be easily altered, sabotaged and rendered extremely dangerous for consumption.
2. Only trick or treat in known neighborhoods that are familiar and safe.
3. Trick or treat in groups. All children should have a responsible adult such as a parent accompanying them.
4. Stay on well lit streets with sidewalks; avoid walking in alleys, dark streets or streets without sidewalks.
5. Bring an operational and higher powered flashlight for use as needed to light up any darkened sidewalks or areas.
6. Take advantage of city sponsored Halloween events for a safe alternative venue for children to celebrate in.
7. Licensed Drivers: Don’t drive while under the influence of any mind altering substance (alcohol or drugs); better yet, don’t ingest any mind altering illicit substances at anytime.
8. Don’t open the door to your home if you are concerned about your safety and who's on the other side. *Call 911 to summon police or fire department personnel for any urgent concerns regarding health and safety.

8 Tips to Prevent the Flu (Influenza)

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

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

1. Get your flu shot, also known as the “Influenza Vaccine” every year. There is now an Intranasal (applied into the nose) version too. (Some patients are not eligible/have contraindications for one or both of these, with more restrictions existing for the intranasal; for those that have a history of certain medical conditions or allergies). Read the Vaccine information sheets for more info on this and you check with your doctor.
2. Wash your hands (all surfaces) with soap and warm water for at least 20 seconds, before you eat or touch your face, eyes, nose and mouth. This helps to prevent illness causing germs from entering your body and making you sick.
3. Carry and use alcohol based hand sanitizer for use it if you’re not near a sink and soap and water *For an extra boost of cleaning, use it after washing with soap and water (and after hands are dried) if you are concerned you were exposed to a high germ area(s) or if handling items from someone who is already sick. Rub it on all hand surfaces until it dries. 
4. Use a paper towel to touch door knobs, faucets and toilet knobs when using public restrooms (or sharing a bathroom with others in a dorm room or with someone who may already be ill).  If you miss this step, you'll be transmitting germs from things you touch (from other people) onto your hands.
5. Get your sleep. Getting the proper amount of sleep each night (7 – 8 hours) will help to keep your immune system healthy.  Sleep deprivation can inhibit your body’s ability to fight off infections.
6. Stay hydrated. Dry mucus membranes (eyes, nose and mouth) diminish our ability to fight off germs that we're exposed to.
7. Eat healthy foods. Consume a diet rich with fresh fruits, vegetables, whole grains and lean proteins. Doing so will provide your body with an abundance of nutrients that can help you fight off infections, disease and build up your immunity.
8. Steer clear of crowds once flu season hits, as much as possible, to reduce your exposure to it.

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

Got Depression? Getting the Help that You Need

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

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

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

12 Tips to Prepare for Emergencies and Disasters

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

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

Remembering 9/11–Staying Safe in an Unsafe World

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

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

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

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

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

5 Tips to Prevent West Nile Virus

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

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

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

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

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

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

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