Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

Wearing masks helps slow the spread of COVID-19

Wearing masks helps slow the spread of COVID-19, along with distancing ourselves at least 6 feet from others (which is about 2-arms' length), hand washing and avoiding crowds.

A person that wears a mask when out in public, and wears it correctly (covering BOTH their nose and mouth) protects others from their respiratory droplets - this is how wearing masks helps to slow the spread of COVID-19. 

A person can infect others, even if they don't have symptoms (asymptomatic).

Facial masks by Carole Jakucs, June 12, 2020. Image subject to copyright.

• When you wear a mask - you protect others. 
• When others wear a mask - they protect you.

There is no cure and no vaccine yet for COVID-19 (also known as SARS-CoV-2 and coronavirus disease).

So, it’s important not to let our guard down, work together to protect each other, and continue with safe behaviors to protect ourselves, our families, friends and communities. 

Carole's Italian kale, white bean and vegetable soup

After several creative sessions in the kitchen, I came up with this recipe for a healthy, delicious, nutrient dense soup. Kale is loaded with vitamins K, C and A. 

The other vegetables in this recipe are bursting with vitamins and nutrients too.

Among their many important functions, vitamin K is essential for bone health, vitamin C supports our immune system, and vitamin A is necessary for eye health.

Even though our bodies process beans as carbohydrates, cannellini beans have a fair amount of protein and fiber. And if you decide to use bone broth, it will add more protein. 

Carole Jakucs Italian Kale, white bean and vegetable soup - 2020 - image subject to copyright.

Carole's Italian Kale, White Bean and Vegetable Soup

Ingredients:

• 4 tablespoons olive oil
• 1 (16-oz) bag of peeled, baby carrots, sliced or chopped (about 2 cups)
• 3 – 4 large celery stalks, rinsed and chopped (about 2 cups)
• 1 medium sweet or yellow onion, chopped (about 2 cups chopped)
• 1 bunch of kale rinsed, remove large stems and finely chop the remaining leaves (about 6 loosely packed cups of kale leaves)
• 1 (32-ounce) container chicken bone broth, chicken broth or vegetable broth
• 2 (15.5-ounce) cans cannellini beans (drained), you can substitute great northern beans if you don’t have cannellini beans
• 1 (28-ounce) can diced tomatoes (with juice)
• If you like potato in your soup, you can add one medium potato, skinned and finely chopped (this is optional)
• 1 tablespoon freshly minced garlic
• 2 – 3 tablespoons Italian seasoning, to taste
• Salt and pepper, to taste

Instructions:

• Heat olive oil for one minute over low heat in a 5 or 6-quart pot. Add onions, celery, carrots and cook for 4 minutes, stirring frequently.
• Add kale and cook for an additional 4 minutes, stirring frequently.
• Add broth, cannellini beans, diced tomatoes, potato (if you decide to use), garlic, Italian seasoning, salt and pepper. Bring to a gentle boil. Reduce heat and cover keeping a gentle simmer. Cook with lid for 25 – 35 minutes, or until carrots are tender. 

Carole Jakucs Italian kale, white bean, and vegetable-soup - 2020 - image subject to copyright.

Try this soup and enjoy. Wishing you good health!

10 tips to have fun and stay fit during the stay-at-home order for COVID-19

It’s important to keep busy and remain positive during the stay-at-home order due to COVID-19. Some fun ways I found to stay busy and fit are:

 

Photo credit of coronavirus image: CDC/ Alissa Eckert, MS; Dan Higgins, MAMS

1. Work from home if your job allows.
2. Catch up on reading books you’ve not had time to read.
3. If you begin to feel stressed or fearful, consider prayer, meditation or relaxation breathing. These can help calm your mind.
4. Reach out electronically to family and friends you miss.
5. Discover some great new music and new composers to listen to.
6. Stay physically active with fun dance and exercise videos via stream or DVD.  The choices are endless; jazz, tap, ballet, hip-hop, Bollywood, Tai Chi and Yoga.
7. And don’t forget stretching and resistance training. Both are an important part of a complete fitness program in addition to cardio.
8. Since going out to eat is on hold right now, consider trying some new, healthy recipes to dazzle your taste buds and alleviate boredom.
9. Consider decluttering closets and cabinets while you’re stuck at home. Prepare bags of unwanted clothes and other items for donation to your favorite charities. Helping others can help us too.
10. And last; resist the temptation to overindulge in junk foods, alcohol or other drugs. You’ll feel better for it both physically and mentally if you maintain a healthy diet, weight and lifestyle. 

Six tips for protecting yourself from COVID-19 (Coronavirus Disease 2019)

Here is a brief overview of some of the advice given from the Centers for Disease Control and Prevention (CDC) and infection control experts, regarding how you can help prevent the spread of COVID-19 (also known as the coronavirus, novel coronavirus, and coronavirus disease 2019) to reduce your risk of infecting others or becoming infected yourself.

Image by Carole Jakucs, 2020. Subject to copyright. 

Hand washing

Wash your hands frequently with soap and clean, running water for at least 20 seconds. Singing the song, "Happy Birthday" twice, which is about 20 seconds.

Make sure you rub all surfaces of both your hands under clear, running water and don't forget to include your fingertips, thumbs, tops of hands, palms and between your fingers.

If you're not near a sink with soap and running water, the next best way to clean your hands is by using hand sanitizer with at least 60% alcohol to clean your hands, until you can get to a sink and wash your hands with soap and water.

Make sure you wash your hands before and after eating, using the bathroom, touching your eyes, nose and mouth or the rare venturing out of the house for necessities such as groceries.

Cover your coughs and sneezes

Always cover your mouth and nose with a tissue when you cough and sneeze (a sleeve will do if you don't have a tissue and is better than nothing) then throw the tissue in the trash and wash your hands.

Don't touch your eyes, nose or mouth with unwashed (unclean) hands

If you don't heed this advice and your hands have infectious germs on them, you can make yourself sick (inoculate yourself) with COVID-19, other viruses and bacteria.

Stay home when advised to do so 

Heed the rules, guidelines and recommendations by your local, state and federal leaders and public health departments regarding sheltering in place. The current CDC Guidelines of 15 days to Slow the Spread is for the entire U.S. Some states that have greater numbers of COVID-19 infections such as New York, California and Washington, may have additional guidelines dictated by their local conditions on the ground.

If you're sick and have seen a physician and/or have had a known exposure, the current recommendation is to isolate yourself at home for at least 14 days (known as self-quarantine or self-isolation). Always follow the advise given to you by your physician. 

Practice social distancing 

When you do need to venture out of the house for groceries for example, ensure you maintain at least 6 feet of space between yourself and others. 

Disinfect suspected or confirmed contaminated and high-use surfaces

Make sure you frequently clean (using disinfectant solution or wipes) any and all surfaces that may be contaminated such as: Shopping cart handles, payment key pad surfaces at grocery or pharmacy check-outs, counter tops, door knobs, light switches, keyboards, cell phones, the steering wheel of your car, etc.just to name a few.

*This blog is not a comprehensive list of all you can do to protect yourself and others from getting COVID-19. Please visit the CDC and the National Institutes of Health for more information.

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!

Cranberry Sauce with a Crunch - an easy, healthy and tasty recipe for the holidays or anytime

It’s National Eat A Cranberry Day! With the holidays here be sure to add cranberries (which are high in vitamin C and anti-aging antioxidants) to your holiday meals and regular meals too. Here’s my recipe – it’s lower in sugar and high in omega 3s and antioxidants on top of it being delicious. 

Ingredients: 

One package of cranberries 

one cup of water

1/3 cup of sugar

1/3 cup of chopped walnuts

1/3 cup of chopped celery 

Photo by Courtney Trefzger, 2018. Image subject to copyright. Cranberry sauce with holiday food.

Directions:

1. Rinse and drain cranberries

2. Combine cranberries, water and sugar 

3. Place in a 3-quart pan and cook for 5 minutes on a medium heat, stirring occasionally during this time while the cranberries pop

4. Remove cranberry mixture from heat, place in a serving dish

5. Add chopped walnuts and celery.  Mix well. 

6. Cover then chill for at least 4 hours

7. Enjoy! 

How to Avoid Some of the Common Errors that Occur in Outpatient Care

If you read my last post, you’ll know I talked about some of the common mistakes made in outpatient settings, to include doctor’s offices and any type of clinic; errors that can truly make you sick or cause an injury. While most healthcare providers strive to provide excellent care to everyone they see; unfortunately some do not. 

What can you do to prevent medical errors from happening to you? While no one can control everything, and some things can be out of our control, there are some steps you can take to reduce your risk of being on the receiving-end of a medical mistake.

There are also red flags you can keep your eyes open for – telltale signs of a dysfunctional provider, staff and medical team, a poorly run practice, and staff members who don’t care about you or the care they provide.

As in my last post: The situations below are all ones that I have either experienced personally as a patient, or have witnessed when I've accompanied a family member or friend to an appointment...I wish these were not real events and situations, but sadly, they are.

So...buyer and patient beware, and read on...

Photo credit:

Public Domain Photo by the CDC/Debora Cartagena

First the red flags and steps to take when you see them:

Here are some signs that should cause you to reconsider if you want to continue receiving services at any type of doctor’s office, clinic, and medical practice of any kind.

Rushing

What is rushing? A doctor or other provider who runs towards the door and is half way out the door before you’ve had a chance to ask even one question about your new diagnosis, a medication, or his or her synopsis/opinion of your condition.

Providers who rush can and DO make mistakes such as making the wrong diagnosis, giving the wrong drug or dose, or not recommending the appropriate tests, or follow-up visits for the real problem, or for a condition that is in evolution but was missed – and one that needs close monitoring.

Rushed providers may not (and sometimes do not) take the time to tell patients the risks and benefits of a recommended surgery, procedure, or medication. 

High volume practices of any type that stuff patients in by horrific, continuous overbooking practices, should give you cause to pause, step back, and think about the quality of care your provider is delivering to you.

If you see a provider that's always rushed, and you feel comfortable broaching the subject with him or her, discuss the fact that this makes you very concerned and uncomfortable about the quality of care you're receiving. If you're not comfy bringing the topic up and not happy with your care...it may be time to move on. Find another provider. Most likely things will not change, but it may be worth a try if you feel the need to do so.

Stressed Out Staff

If most of the staff seems high strung, rushed, and don’t appear to have the ability to connect with you, your family or other patients, these can be signs of poor working conditions, chronic short staffing, managers that make poor choices and hire the wrong staff, and poor management of the practice and clinic overall. 

Multiple studies have shown that tense, stressed medical staff make more mistakes.

If you witness staff tension, ask to speak with the supervisor or manager. Discuss your concerns with them. If you feel your concerns are not being heard, consider changing providers.

Rudeness

Rudeness can manifest in many ways such as; terse responses from staff to your questions, outright rude behavior directed towards you or a loved one, a condescending attitude directed at you from any staff member, staff that are openly fighting between themselves, and witnessed bullying of one staff member towards another.

Any type of rude behavior can translate into the practice and providers not valuing your business, your health, and your welfare. Who wants to be treated rudely at any time, let alone when you’re sick, injured and worried about your health. Providing the best care to you and the other patients should be the focus of all staff members' attention – and nothing else.

Rude treatment by staff is also a topic you'll want to bring up with the physician/provider in charge, or the nurse or practice manager. 

What additional steps can you take to assure you’re receiving accurate care?

Medications

If you're placed in an exam room and find any type of medication left unattended such as, a filled syringe or cup of oral medications, that spells trouble. This is sloppy, dangerous and negligent. If in fact, this happens to be a medication intended for you, you can refuse it and ask to see your medication being drawn up, or oral medication pulled from its package. 

If you’re given medication samples, you’ll want to check the expiration dates, name of the drug and the dose, to make sure you’re being given the same drug you were told about during your exam and visit.

If you’re picking up any type of prescription from a pharmacy, verify the name of the drug, the dose, and the dosing instructions. Also, check the label to make sure that the pills inside of the bottle, match the description of the drug listed on the label. Example: The label says a round blue tablet with the letters AB on it, and inside your bottle you have an oblong white tablet with different letters or numbers.

If there is any mismatch or if you have any concern there is a problem – don’t take the medication and immediately reach out to your pharmacist and, or prescribing provider to alert them to the problem and get the correct medication.

Labs and Diagnostic Tests

Follow up calls on lab or other tests that you need to take, or need the results of: If you’ve been told you need lab or diagnostic test, and no one has contacted you to schedule the test, or you were not given an order for it, call your doctor’s office to follow up.

If you had tests already and you never received the results, call your doctor’s office and tell them you need your test results so you can be scheduled for a follow-up visit to get your results. 

Tests results can many times result in a new medication being prescribed, a medication that can now be deprescribed (discontinued), a switch to a different drug, or the dose of the same medication lowered or raised. These are some examples of why it’s so important to receive your results. 

Also you may have a new medical diagnosis that you need to know about as a result of the tests you had done. On the flipside, you may no longer have a condition that you thought you had, or were told you once had, due to the findings of your latest test results. 

Last, follow your gut and your heart!! 

If you feel you’ve seen a doctor or other provider who sped through your exam and visit at lightning speed or had their hands on the door knob while speaking with you, have been the recipient of rude behavior, have been given the wrong diagnosis, was prescribed the wrong medication, experienced billing errors, or have any other concerns about the care you're receiving, you may want to seriously consider seeing another provider. 

Maintaining a proactive role in your health and care, and educating yourself from reputable sources for medical information regarding your conditions and medications, can help you stay on a path to better health and safe care.