March 30th is National Doctors’ Day. This observance was created to show appreciation to your doctors for their dedication to keeping us well. From our family physician to the highly trained specialist, they all work together as a team to provide the best healthcare possible.
The origin of "National Doctors’ Day" observance dates back to March 30, 1933. It was started by Eudora Brown Almond, wife of Dr. Charles B. Almond. It was in recognition to mark the anniversary of the first use of general anesthesia in surgery. On March 30, 1842, Dr. Crawford W. Long used ether to remove a tumor from a patient's neck.
On March 30, 1958, the United States House of Representatives adopted a resolution commemorating National Doctors' Day. In 1990, legislation was introduced into the U.S. House of Representatives and U.S. Senate to establish a National Doctors’ Day. The resolution designating March 30th as National Doctors' Day was signed by President George Bush. The first National Doctors’ Day was celebrated in 1991.
So remember your Doctors and wish them all, Happy Doctors’ Day!
Monday, March 29, 2010
Saturday, February 27, 2010
Can Dark Chocolate be Healthy?
Yes, chocolate is derived from plants, which contains flavonoids. These flavonoids are most commonly known for their antioxidant properties. As in the dark vegetables, it can help protect the body from free radicals. Dark chocolate contains a large number of antioxidants, nearly 8 times the number found in strawberries. Other berries that contain high amounts of flavonoids include blueberries, red beans, cranberries, and blackberries. There are beverages also rich in flavonoids such as red wine and certain teas.
Recent research indicates that flavonoids can biologically trigger enzymes that fight disease. A small bar of dark chocolate everyday is good for heart disease. It can help lower blood pressure and lower cholesterol. Dark chocolate has been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent. It can also reduce the risk of certain cancers, and age-related degenerative diseases. Just when you thought it could not get any better some studies even show that dark chocolate may help prevent tooth decay.
Other benefits of dark chocolate, besides it’s great tastes, is that it stimulates endorphin production, which gives a feeling of pleasure. It also contains serotonin, which acts as an anti-depressant, plus it contains theobromine, caffeine and other substances which are stimulants that will give you energy.
You might be thinking what about the fat that is in chocolate, that can’t be good for you. Well the good news is that 2 out of the 3 fats found in chocolate are not bad for you. The first fat is Oleic Acid which is a healthy monounsaturated fat, this is also found in olive oil. The next fat has a neutral effect on the cholesterol, which is a Stearic Acid, a saturated fat. Finally, the only bad fat that is found is Palmitic Acid, this contains saturated fat. So 2 out 3 aren’t bad.
Chocolate is still a high-calorie and a high-fat food so you can’t eat a lot of it, but studies show no more than 100 grams, or about 3.5 ounces, of dark chocolate a day will give benefits. So keep your chocolate consumption to about 200 calories each day. Remember it is the pure dark chocolate that has the health benefits, not the white or milk chocolate. Defiantly avoid chocolate with nuts, caramel, nougat, orange peel or other flavorings.
Now you can eat a little dark chocolate guilt free.
Recent research indicates that flavonoids can biologically trigger enzymes that fight disease. A small bar of dark chocolate everyday is good for heart disease. It can help lower blood pressure and lower cholesterol. Dark chocolate has been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent. It can also reduce the risk of certain cancers, and age-related degenerative diseases. Just when you thought it could not get any better some studies even show that dark chocolate may help prevent tooth decay.
Other benefits of dark chocolate, besides it’s great tastes, is that it stimulates endorphin production, which gives a feeling of pleasure. It also contains serotonin, which acts as an anti-depressant, plus it contains theobromine, caffeine and other substances which are stimulants that will give you energy.
You might be thinking what about the fat that is in chocolate, that can’t be good for you. Well the good news is that 2 out of the 3 fats found in chocolate are not bad for you. The first fat is Oleic Acid which is a healthy monounsaturated fat, this is also found in olive oil. The next fat has a neutral effect on the cholesterol, which is a Stearic Acid, a saturated fat. Finally, the only bad fat that is found is Palmitic Acid, this contains saturated fat. So 2 out 3 aren’t bad.
Chocolate is still a high-calorie and a high-fat food so you can’t eat a lot of it, but studies show no more than 100 grams, or about 3.5 ounces, of dark chocolate a day will give benefits. So keep your chocolate consumption to about 200 calories each day. Remember it is the pure dark chocolate that has the health benefits, not the white or milk chocolate. Defiantly avoid chocolate with nuts, caramel, nougat, orange peel or other flavorings.
Now you can eat a little dark chocolate guilt free.
Friday, January 29, 2010
Get Back on Track
In the month of January many people make their New Year resolution. Most common ones are for better health. If you have stuck with it “Great Job!” if not here are some small steps toward better health. These steps were taken off of the US Government website www.smallstep.gov. If followed, they will get you back on track to having a healthy year.
(# 1) Walk to work.
(# 2) Use fat free milk over whole milk.
(# 3) Do sit-ups in front of the TV.
(# 4) Walk during lunch hour.
(# 5) Drink water before a meal.
(# 6) Eat leaner red meat & poultry.
(# 7) Eat half your dessert.
(# 8) Walk instead of driving whenever you can.
(# 9) Take family walk after dinner.
(# 10) Skate to work instead of driving.
(# 11) Avoid food portions larger than your fist.
(# 12) Mow lawn with push mower.
(# 13) Increase the fiber in your diet.
(# 14) Walk to your place of worship instead of driving.
(# 15) Walk kids to school.
(# 16) Get a dog and walk it.
(# 17) Join an exercise group.
(# 18) Drink diet soda.
(# 19) Replace Sunday drive with Sunday walk.
(# 20) Do yard work.
(# 21) Eat off smaller plates.
(# 22) Get off a stop early & walk.
(# 23) Don't eat late at night.
(# 24) Skip seconds.
(# 25) Work around the house.
(# 26) Skip buffets.
(# 27) Grill, steam or bake instead of frying.
(# 28) Use a bicycle to go to the store instead of driving.
(# 29) Take dog to the park.
(# 30) Ask your doctor about taking a multi-vitamin.
(# 31) Go for a half-hour walk instead of watching TV.
(# 32) Use vegetable oils over solid fats.
(# 33) Eat more carrots, less cake.
(# 34) Fetch the newspaper yourself.
(# 35) Sit up straight at work.
(# 36) Wash the car by hand.
(# 37) Don't skip meals.
(# 38) Eat more celery sticks.
(# 39) Run when running errands.
(# 40) Try to pace the sidelines at kids' athletic games.
(# 41) Take wheels off luggage.
(# 42) Choose an activity that fits into your daily life.
(# 43) Try your burger with just lettuce, tomato, and onion.
(# 44) Ask a friend to exercise with you.
(# 45) Make time in your day for physical activity.
(# 46) Exercise with a video if the weather is bad.
(# 47) Try biking to the barbershop or beauty salon instead of driving.
(# 48) Keep to a regular eating schedule.
(# 49) If you find it difficult to be active after work, try it before work.
(# 50) Take a walk or do desk exercises instead of a cigarette or coffee break.
(# 51) Perform gardening or home repair activities.
(# 52) Avoid laborsaving devices.
(# 53) Take small trips on foot to get your body moving.
(# 54) Play with your kids 30 minutes a day.
(# 55) Dance to music.
(# 56) Keep a pair of comfortable walking or running shoes in your car and office.
(# 57) Make a Saturday morning walk a group habit.
(# 58) Walk briskly in the mall.
(# 59) Choose activities you enjoy & you'll be more likely to stick with them.
(# 60) Stretch before bed to give you more energy when you wake.
(# 61) Take the long way to the water cooler.
(# 62) Explore new physical activities.
(# 63) Vary your activities, for interest and to broaden the range of benefits.
(# 64) Reward and acknowledge your efforts.
(# 65) Choose fruit for dessert.
(# 66) Consume alcoholic beverages in moderation, if at all.
(# 67) Take stairs instead of the escalator.
(# 68) Conduct an inventory of your meal/snack and physical activity patterns.
(# 69) Share an entree with a friend.
(# 70) Grill fruits or vegetables.
(# 71) Before going back for seconds, wait 10 or 10 minutes. You might not want seconds after all.
(# 72) Choose a checkout line without a candy display.
(# 73) Make a grocery list before you shop.
(# 74) Buy 100% fruit juices over soda and sugary drinks.
(# 75) Stay active in winter. Play with your kids.
(# 76) Flavor foods with herbs, spices, and other low fat seasonings.
(# 77) Remove skin from poultry before cooking to lower fat content.
(# 78) Eat before you get too hungry.
(# 79) Don't skip breakfast.
(# 80) Stop eating when you are full.
(# 81) Try brown rice or whole-wheat pasta.
(# 82) Choose smaller sized snacks.
(# 83) Snack on fruits and vegetables.
(# 84) Include several servings of whole grain food daily.
(# 85) When eating out, choose a small or medium portion.
(# 86) If main dishes are too big, choose an appetizer or a side dish instead.
(# 87) Ask for salad dressing "on the side".
(# 88) Don't take seconds.
(# 89) Park farther from your destination and walk.
(# 90) Try a green salad instead of fries.
(# 91) Bake or broil fish.
(# 92) Walk instead of sitting around.
(# 93) Eat sweet foods in small amounts.
(# 94) Take your dog on longer walks.
(# 95) Drink lots of water.
(# 96) Cut back on added fats or oils in cooking or spreads.
(# 97) Walk the beach instead of sunbathing.
(# 98) Walk to a co-worker's desk instead of emailing or calling them.
(# 99) Carry your groceries instead of pushing a cart.
(# 100) Use a snow shovel instead of a snow blower.
(# 101) Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
(# 102) Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
(# 103) Replace sugar sweetened beverages with water and add a twist of lemon or lime.
(# 104) Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
(# 105) Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.
(# 106) When eating out, ask your server to put half your entrée in a to-go bag.
(# 107) Substitute vegetables for other ingredients in your sandwich.
(# 108) Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
(# 109) Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
(# 110) Make up a batch of brownies with applesauce instead of oil or shortening.
(# 111) Instead of eating out, bring a healthy, low calorie lunch to work.
(# 112) Ask your sweetie to bring you fruit or flowers instead of chocolate.
(# 113) Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
(# 114) When walking, go up the hills instead of around them.
(# 115) Walk briskly through the mall and shop 'til you drop ... pounds.
(# 116) Clean your closet and donate clothes that are too big.
(# 117) Take your body measurements to gauge progress.
(# 118) Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.
(# 119) Swim with your kids.
(# 120) The smaller your plate, the smaller your portion and eat your meals at home on a smaller plate.
(# 121) Eat before grocery shopping.
(# 122) Portion out your snack on a plate, not from the bag, to stay aware of how much you’re eating.
(# 123) Buy or portion out treats and snacks in small bags or packages.
(# 124) Top your favorite cereal with apples or bananas.
(# 125) Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer.
(# 126) When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of a pantry.
(# 127) When you order fast food, take it home and put it on a plate. If you’re surprised at how full the plate looks, order smaller sizes next time.
(# 128) Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
(# 129) At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.
(# 130) Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.
(# 131) Get a whole grain head start with oatmeal or whole grain cereal in the morning.
(# 132) Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries.
(# 133) Vary your veggies – it’s easy to go dark green. Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup.
(# 134) Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
(# 135) Microwave a sweet potato for a delicious side dish.
(# 136) Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.
(# 137) Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so they’re always on hand.
(# 138) Get your calcium-rich foods. Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato.
(# 139) Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
(# 140) Order your latte or hot chocolate with fat-free (skim) milk.
(# 141) Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.
(# 142) Trim visible fat from meat and remove skin from poultry.
(# 143) Broil, grill, roast, or poach meal, poultry or fish instead of frying.
(# 144) Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.
(# 145) Toss salad with salad olive oil and flavored vinegar.
(# 146) Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
(# 147) Know your fats. Use some vegetable oil instead of butter for cooking and baking.
(# 148) Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.
(# 149) Be realistic. Make small changes over time in what you eat and the level of physical activity you do. Small steps often work better than giant leaps.
(# 150) Be adventurous. Expand your tastes to enjoy a variety of foods and physical activities.
(# 151) Be flexible. You don’t need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days.
(# 152) Be sensible. Enjoy the foods you eat, just don’t overdo it.
(# 153) Try a main dish salad for lunch. Go light on the salad dressing.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 155) Plan some meals around a vegetable main dish, such as a stir-fry or soup. Then add other foods to complement it.
(# 156) Stock up on frozen vegetables for quick and easy cooking in the microwave.
(# 157) Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, green peppers, and onions.
(# 158) Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
(# 159) Have fruit for dessert, such as baked apples, pears, or a fruit salad.
(# 160) Drink water or club soda—zest it up with a wedge of lemon or lime.
(# 161) Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available.
(# 162) Lower the sodium. Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
(# 163) Use spices instead of salt. Start by cutting salt in half.
(# 164) Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
(# 165) Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.
(# 166) Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
(# 167) Add lettuce, tomato, onion, and cucumber to sandwiches.
(# 168) Try eating at least 2 vegetables with dinner.
(# 169) You can break up your physical activity into 10-15 minute sessions throughout the day—it’s the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.
(# 170) Be active--Walk the dog, don't just watch the dog walk.
(# 1) Walk to work.
(# 2) Use fat free milk over whole milk.
(# 3) Do sit-ups in front of the TV.
(# 4) Walk during lunch hour.
(# 5) Drink water before a meal.
(# 6) Eat leaner red meat & poultry.
(# 7) Eat half your dessert.
(# 8) Walk instead of driving whenever you can.
(# 9) Take family walk after dinner.
(# 10) Skate to work instead of driving.
(# 11) Avoid food portions larger than your fist.
(# 12) Mow lawn with push mower.
(# 13) Increase the fiber in your diet.
(# 14) Walk to your place of worship instead of driving.
(# 15) Walk kids to school.
(# 16) Get a dog and walk it.
(# 17) Join an exercise group.
(# 18) Drink diet soda.
(# 19) Replace Sunday drive with Sunday walk.
(# 20) Do yard work.
(# 21) Eat off smaller plates.
(# 22) Get off a stop early & walk.
(# 23) Don't eat late at night.
(# 24) Skip seconds.
(# 25) Work around the house.
(# 26) Skip buffets.
(# 27) Grill, steam or bake instead of frying.
(# 28) Use a bicycle to go to the store instead of driving.
(# 29) Take dog to the park.
(# 30) Ask your doctor about taking a multi-vitamin.
(# 31) Go for a half-hour walk instead of watching TV.
(# 32) Use vegetable oils over solid fats.
(# 33) Eat more carrots, less cake.
(# 34) Fetch the newspaper yourself.
(# 35) Sit up straight at work.
(# 36) Wash the car by hand.
(# 37) Don't skip meals.
(# 38) Eat more celery sticks.
(# 39) Run when running errands.
(# 40) Try to pace the sidelines at kids' athletic games.
(# 41) Take wheels off luggage.
(# 42) Choose an activity that fits into your daily life.
(# 43) Try your burger with just lettuce, tomato, and onion.
(# 44) Ask a friend to exercise with you.
(# 45) Make time in your day for physical activity.
(# 46) Exercise with a video if the weather is bad.
(# 47) Try biking to the barbershop or beauty salon instead of driving.
(# 48) Keep to a regular eating schedule.
(# 49) If you find it difficult to be active after work, try it before work.
(# 50) Take a walk or do desk exercises instead of a cigarette or coffee break.
(# 51) Perform gardening or home repair activities.
(# 52) Avoid laborsaving devices.
(# 53) Take small trips on foot to get your body moving.
(# 54) Play with your kids 30 minutes a day.
(# 55) Dance to music.
(# 56) Keep a pair of comfortable walking or running shoes in your car and office.
(# 57) Make a Saturday morning walk a group habit.
(# 58) Walk briskly in the mall.
(# 59) Choose activities you enjoy & you'll be more likely to stick with them.
(# 60) Stretch before bed to give you more energy when you wake.
(# 61) Take the long way to the water cooler.
(# 62) Explore new physical activities.
(# 63) Vary your activities, for interest and to broaden the range of benefits.
(# 64) Reward and acknowledge your efforts.
(# 65) Choose fruit for dessert.
(# 66) Consume alcoholic beverages in moderation, if at all.
(# 67) Take stairs instead of the escalator.
(# 68) Conduct an inventory of your meal/snack and physical activity patterns.
(# 69) Share an entree with a friend.
(# 70) Grill fruits or vegetables.
(# 71) Before going back for seconds, wait 10 or 10 minutes. You might not want seconds after all.
(# 72) Choose a checkout line without a candy display.
(# 73) Make a grocery list before you shop.
(# 74) Buy 100% fruit juices over soda and sugary drinks.
(# 75) Stay active in winter. Play with your kids.
(# 76) Flavor foods with herbs, spices, and other low fat seasonings.
(# 77) Remove skin from poultry before cooking to lower fat content.
(# 78) Eat before you get too hungry.
(# 79) Don't skip breakfast.
(# 80) Stop eating when you are full.
(# 81) Try brown rice or whole-wheat pasta.
(# 82) Choose smaller sized snacks.
(# 83) Snack on fruits and vegetables.
(# 84) Include several servings of whole grain food daily.
(# 85) When eating out, choose a small or medium portion.
(# 86) If main dishes are too big, choose an appetizer or a side dish instead.
(# 87) Ask for salad dressing "on the side".
(# 88) Don't take seconds.
(# 89) Park farther from your destination and walk.
(# 90) Try a green salad instead of fries.
(# 91) Bake or broil fish.
(# 92) Walk instead of sitting around.
(# 93) Eat sweet foods in small amounts.
(# 94) Take your dog on longer walks.
(# 95) Drink lots of water.
(# 96) Cut back on added fats or oils in cooking or spreads.
(# 97) Walk the beach instead of sunbathing.
(# 98) Walk to a co-worker's desk instead of emailing or calling them.
(# 99) Carry your groceries instead of pushing a cart.
(# 100) Use a snow shovel instead of a snow blower.
(# 101) Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
(# 102) Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
(# 103) Replace sugar sweetened beverages with water and add a twist of lemon or lime.
(# 104) Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
(# 105) Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.
(# 106) When eating out, ask your server to put half your entrée in a to-go bag.
(# 107) Substitute vegetables for other ingredients in your sandwich.
(# 108) Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
(# 109) Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
(# 110) Make up a batch of brownies with applesauce instead of oil or shortening.
(# 111) Instead of eating out, bring a healthy, low calorie lunch to work.
(# 112) Ask your sweetie to bring you fruit or flowers instead of chocolate.
(# 113) Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
(# 114) When walking, go up the hills instead of around them.
(# 115) Walk briskly through the mall and shop 'til you drop ... pounds.
(# 116) Clean your closet and donate clothes that are too big.
(# 117) Take your body measurements to gauge progress.
(# 118) Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.
(# 119) Swim with your kids.
(# 120) The smaller your plate, the smaller your portion and eat your meals at home on a smaller plate.
(# 121) Eat before grocery shopping.
(# 122) Portion out your snack on a plate, not from the bag, to stay aware of how much you’re eating.
(# 123) Buy or portion out treats and snacks in small bags or packages.
(# 124) Top your favorite cereal with apples or bananas.
(# 125) Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of a freezer.
(# 126) When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of a pantry.
(# 127) When you order fast food, take it home and put it on a plate. If you’re surprised at how full the plate looks, order smaller sizes next time.
(# 128) Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
(# 129) At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.
(# 130) Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.
(# 131) Get a whole grain head start with oatmeal or whole grain cereal in the morning.
(# 132) Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries.
(# 133) Vary your veggies – it’s easy to go dark green. Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup.
(# 134) Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
(# 135) Microwave a sweet potato for a delicious side dish.
(# 136) Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.
(# 137) Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so they’re always on hand.
(# 138) Get your calcium-rich foods. Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato.
(# 139) Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
(# 140) Order your latte or hot chocolate with fat-free (skim) milk.
(# 141) Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.
(# 142) Trim visible fat from meat and remove skin from poultry.
(# 143) Broil, grill, roast, or poach meal, poultry or fish instead of frying.
(# 144) Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.
(# 145) Toss salad with salad olive oil and flavored vinegar.
(# 146) Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
(# 147) Know your fats. Use some vegetable oil instead of butter for cooking and baking.
(# 148) Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.
(# 149) Be realistic. Make small changes over time in what you eat and the level of physical activity you do. Small steps often work better than giant leaps.
(# 150) Be adventurous. Expand your tastes to enjoy a variety of foods and physical activities.
(# 151) Be flexible. You don’t need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days.
(# 152) Be sensible. Enjoy the foods you eat, just don’t overdo it.
(# 153) Try a main dish salad for lunch. Go light on the salad dressing.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 155) Plan some meals around a vegetable main dish, such as a stir-fry or soup. Then add other foods to complement it.
(# 156) Stock up on frozen vegetables for quick and easy cooking in the microwave.
(# 157) Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, green peppers, and onions.
(# 158) Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
(# 159) Have fruit for dessert, such as baked apples, pears, or a fruit salad.
(# 160) Drink water or club soda—zest it up with a wedge of lemon or lime.
(# 161) Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available.
(# 162) Lower the sodium. Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
(# 163) Use spices instead of salt. Start by cutting salt in half.
(# 164) Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
(# 165) Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.
(# 166) Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
(# 167) Add lettuce, tomato, onion, and cucumber to sandwiches.
(# 168) Try eating at least 2 vegetables with dinner.
(# 169) You can break up your physical activity into 10-15 minute sessions throughout the day—it’s the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.
(# 170) Be active--Walk the dog, don't just watch the dog walk.
Thursday, December 31, 2009
Coffee Please!
How would you like to lower your risk of Parkinson's disease, diabetes and colon cancer? Also could lift your mood, relieve headaches and lower the risk of getting cavities? Would you believe the substance may be coffee!
Harvard research learned that those who drink 1 to 3 cups of caffeinated coffee each day can reduce the risk of type 2 diabetes by several percentage points, compared with not drinking coffee at all. The study was conduced on 120,000 people over an 18-year period. Even more noteworthy which was discovered in this study is, increasing your intake to 6 cups or more per day reduced men's risk by 54% and women's risk by 30% over those who avoided coffee.
At Vanderbilt University's Institute for Coffee Studies, Researcher, Tomas DePaulis, PhD showed that coffee is far more beneficial than it is harmful. This conclusion came from its own research and tracks coffee studies around the world. People who drink coffee on a regular basis have up to 80% lower risks of developing Parkinson's disease, and some of those studies showed the more coffee they drink, the lower the risk. Just 2 cups per day lowered the risk of colon cancer by 25%, a drop in liver cirrhosis by 80%, and cut the risk of gallstones almost in half. "The evidence is very strong that regular coffee consumption reduces the risk for Parkinson's disease and that in the case of Parkinson's disease, the benefits are directly related to caffeine," according to Dr. DePaulis.
Is it just the caffeine that is responsible for those benefits? Studies also show the antioxidants in coffee beans, some of which become especially potent during the roasting process are helpful too. These antioxidants tocopherols and chlorogenic acid, as well as minerals such as magnesium have been shown to improve insulin sensitivity and glucose metabolism. Decaffeinated coffee in studies does show a reduced diabetes risk, but the reduction in risk was 50% that of those drinking caffeinated coffee.
Coffee may stain your teeth but can benefit them too. Coffees bitter taste and aroma comes from a compound called trigonelline, which maybe responsible for giving coffee both anti-adhesive and antibacterial properties. This may help prevent the forming of dental cavities.
Coffee is not for everyone. In excessive amounts coffee can cause nervousness, jitters, and rapid heartbeat. Other factors may include higher cholesterol levels but these results come from the coffee oils, and develop in people who drink non-filtered or boiled coffee. Over all studies show no significant adverse affects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee.
Coffee crops are one of the most heavily sprayed with pesticides, fertilizer and herbicides. So as a coffee drinker you may consider only drinking organic coffee. Also to keep yourself as healthy as possible, it is also a good idea to avoid putting milk and sugar in your coffee. Many of the positive effects of coffee are offset by the negative attributes of cream and sugar. When making that perfect brew only use non-bleached filters. White coffee filters are bleached. In the bleaching process chlorine is use and could end up in your coffee when brewed.
Harvard research learned that those who drink 1 to 3 cups of caffeinated coffee each day can reduce the risk of type 2 diabetes by several percentage points, compared with not drinking coffee at all. The study was conduced on 120,000 people over an 18-year period. Even more noteworthy which was discovered in this study is, increasing your intake to 6 cups or more per day reduced men's risk by 54% and women's risk by 30% over those who avoided coffee.
At Vanderbilt University's Institute for Coffee Studies, Researcher, Tomas DePaulis, PhD showed that coffee is far more beneficial than it is harmful. This conclusion came from its own research and tracks coffee studies around the world. People who drink coffee on a regular basis have up to 80% lower risks of developing Parkinson's disease, and some of those studies showed the more coffee they drink, the lower the risk. Just 2 cups per day lowered the risk of colon cancer by 25%, a drop in liver cirrhosis by 80%, and cut the risk of gallstones almost in half. "The evidence is very strong that regular coffee consumption reduces the risk for Parkinson's disease and that in the case of Parkinson's disease, the benefits are directly related to caffeine," according to Dr. DePaulis.
Is it just the caffeine that is responsible for those benefits? Studies also show the antioxidants in coffee beans, some of which become especially potent during the roasting process are helpful too. These antioxidants tocopherols and chlorogenic acid, as well as minerals such as magnesium have been shown to improve insulin sensitivity and glucose metabolism. Decaffeinated coffee in studies does show a reduced diabetes risk, but the reduction in risk was 50% that of those drinking caffeinated coffee.
Coffee may stain your teeth but can benefit them too. Coffees bitter taste and aroma comes from a compound called trigonelline, which maybe responsible for giving coffee both anti-adhesive and antibacterial properties. This may help prevent the forming of dental cavities.
Coffee is not for everyone. In excessive amounts coffee can cause nervousness, jitters, and rapid heartbeat. Other factors may include higher cholesterol levels but these results come from the coffee oils, and develop in people who drink non-filtered or boiled coffee. Over all studies show no significant adverse affects on most healthy people, although pregnant women, heart patients, and those at risk for osteoporosis may still be advised to limit or avoid coffee.
Coffee crops are one of the most heavily sprayed with pesticides, fertilizer and herbicides. So as a coffee drinker you may consider only drinking organic coffee. Also to keep yourself as healthy as possible, it is also a good idea to avoid putting milk and sugar in your coffee. Many of the positive effects of coffee are offset by the negative attributes of cream and sugar. When making that perfect brew only use non-bleached filters. White coffee filters are bleached. In the bleaching process chlorine is use and could end up in your coffee when brewed.
Tuesday, November 24, 2009
Smile! It Could Help Your Health.
Presently in our economic climate, you might find it more difficult to crack a smile. Some people might even say “What is there to smile about?” The smile is the most universal form of expression with its meaning being the same in every language. It is the international symbol of openness and acceptance. A smile says, “I acknowledge you. I accept you.” Smiling not only brightens the day of those around you, but research shows that there are benefits of smiling.
We all want to look our best and a smile makes us more attractive. There is an attraction factor to people that smile. Frowns tend to push people away. We want to know people that smile and discover what they have to smile about.
Smiling can change our mood. So if you don’t feel good, try a smile. It feels good to smile, so it can actual trick your body into changing your mood. There's a good chance you might feel better.
When you are under stress it can show up in your face. Smiling helps to prevent us from having a tired look, appearing worn down or overwhelmed. Your smile can even reduce the stress you might be feeling.
Smiling can help boost the immune system to work better. When you smile you become more calm and relaxed whereby the immune function improves. If a person smiles, it is more typical for them to feel more optimistic. People who are optimistic have stronger immune systems and are actually able to fight off illness better than pessimists.
If you want to lower your blood pressure just try smiling. It has been shown that there is a measurable reduction in your blood pressure while smiling. Take your blood pressure and take the reading. Then smile for a minute and take another reading while still smiling and see if you notice a difference.
Other studies have shown that a smile can work as a natural drug. It releases endorphins, natural pain killers, and serotonin. Together these three make us feel good, lift the spirit and gives energy.
A smile is like getting a face lift, it makes you look younger. The actual muscles that are used during a smile will lift the face, making a person appear younger. There is nothing wrong with looking younger.
Smiling makes you appear more confident and approachable. So when you get dressed for success remember to wear a smile, it will payoff. It costs nothing and people will react to you more positively.
Smiling is contagious so pass along good health.
We all want to look our best and a smile makes us more attractive. There is an attraction factor to people that smile. Frowns tend to push people away. We want to know people that smile and discover what they have to smile about.
Smiling can change our mood. So if you don’t feel good, try a smile. It feels good to smile, so it can actual trick your body into changing your mood. There's a good chance you might feel better.
When you are under stress it can show up in your face. Smiling helps to prevent us from having a tired look, appearing worn down or overwhelmed. Your smile can even reduce the stress you might be feeling.
Smiling can help boost the immune system to work better. When you smile you become more calm and relaxed whereby the immune function improves. If a person smiles, it is more typical for them to feel more optimistic. People who are optimistic have stronger immune systems and are actually able to fight off illness better than pessimists.
If you want to lower your blood pressure just try smiling. It has been shown that there is a measurable reduction in your blood pressure while smiling. Take your blood pressure and take the reading. Then smile for a minute and take another reading while still smiling and see if you notice a difference.
Other studies have shown that a smile can work as a natural drug. It releases endorphins, natural pain killers, and serotonin. Together these three make us feel good, lift the spirit and gives energy.
A smile is like getting a face lift, it makes you look younger. The actual muscles that are used during a smile will lift the face, making a person appear younger. There is nothing wrong with looking younger.
Smiling makes you appear more confident and approachable. So when you get dressed for success remember to wear a smile, it will payoff. It costs nothing and people will react to you more positively.
Smiling is contagious so pass along good health.
Tuesday, October 27, 2009
Don’t Be Spooked by Safety
October is Halloween Safety Month and at Med File Now, Inc. (MedFN) we want to make sure that your little ones stay safe. Here are some safety hints we found at www.halloween-safety.com/ that we want to share.
When your child is deciding on a costume make sure that it will be safe. Check to see if it is fire proof. All masks should have eye holes large enough for good peripheral vision.
Make sure that any jack-o-lanterns with candles in it are far enough out of reach so that a kid’s costume doesn’t accidentally catch on fire.
If your child is carrying a prop, such as a scythe, butcher knife or a pitchfork, the tips should be smooth and flexible enough to not cause injury if fallen on.
One of the fun things to do during Halloween is carving the pumpkin and kids always want to help. Never allow a young child to use a knife. Have kids participate by cleaning out the pumpkin and drawing a face on it, which you can carve for them.
Having a meal before going out Trick or Treating will decrease the likelihood of children wanting to eat the candy they collect before you have a chance to check it for them.
Teaching your kids basic everyday safety such as not getting into cars or talking to strangers, watching both ways before crossing streets and crossing when the lights tell you to, will help make them safer when they are out Trick or Treating.
Have a safe and happy Halloween for all of us at www.medfn.com.
When your child is deciding on a costume make sure that it will be safe. Check to see if it is fire proof. All masks should have eye holes large enough for good peripheral vision.
Make sure that any jack-o-lanterns with candles in it are far enough out of reach so that a kid’s costume doesn’t accidentally catch on fire.
If your child is carrying a prop, such as a scythe, butcher knife or a pitchfork, the tips should be smooth and flexible enough to not cause injury if fallen on.
One of the fun things to do during Halloween is carving the pumpkin and kids always want to help. Never allow a young child to use a knife. Have kids participate by cleaning out the pumpkin and drawing a face on it, which you can carve for them.
Having a meal before going out Trick or Treating will decrease the likelihood of children wanting to eat the candy they collect before you have a chance to check it for them.
Teaching your kids basic everyday safety such as not getting into cars or talking to strangers, watching both ways before crossing streets and crossing when the lights tell you to, will help make them safer when they are out Trick or Treating.
Have a safe and happy Halloween for all of us at www.medfn.com.
Tuesday, September 29, 2009
The Flu 101
Having received a number of calls and emails about the flu season and H1N1 from people that have been driven to either hysterics or simple confusion, MedFN is dedicating this newsletter to providing you with a simpler, un-hyped list of important tips and facts from the Center for Disease Control (CDC).
Know the differences between seasonal flu and the H1N1 flu, their respective vaccinations and treatments. Here are some of the latest helpful postings from the CDC.
http://www.cdc.gov/FLU/protect/keyfacts.htm - SEE BELOW
Key Facts About Seasonal Flu Vaccine
The single best way to protect against the flu is to get vaccinated each year.
Important – A seasonal vaccine will not protect you against 2009 H1N1 flu.This year there also is a 2009 H1N1 flu vaccine. http://www.cdc.gov/h1n1flu/vaccination/
There are two types of vaccines:
The "flu shot" — an inactivated vaccine (containing killed virus) that is given with a needle, usually in the arm. The flu shot is approved for use in people older than 6 months, including healthy people and people with chronic medical conditions.
The nasal-spray flu vaccine — a vaccine made with live, weakened flu viruses that do not cause the flu (sometimes called LAIV for "live attenuated influenza vaccine" or FluMist®). LAIV (FluMist®) is approved for use in healthy* people 2-49 years of age who are not pregnant.
Each seasonal influenza vaccine contains three influenza viruses-one A (H3N2) virus, one regular seasonal A (H1N1) virus (not the 2009 H1N1 virus), and one B virus. The viruses in the vaccine change each year based on international surveillance and scientists' estimations about which types and strains of viruses will circulate in a given year. About 2 weeks after vaccination, antibodies that provide protection against influenza virus infection develop in the body.
The seasonal flu vaccine will not provide protection against 2009 H1N1 flu.
When to Get Vaccinated
Yearly flu vaccination should begin in September or as soon as vaccine is available and continue throughout the influenza season, into December, January, and beyond. This is because the timing and duration of influenza seasons vary. While influenza outbreaks can happen as early as October, most of the time influenza activity peaks in January or later.
Who Should Get Vaccinated
In general, anyone who wants to reduce their chances of getting seasonal flu can get a seasonal influenza vaccine. However, it is recommended by ACIP that certain people should get vaccinated each year. They are either people who are at high risk of having serious seasonal flu-related complications or people who live with or care for those at high risk for serious seasonal flu-related complications. During flu seasons when vaccine supplies are limited or delayed, ACIP makes recommendations regarding priority groups for vaccination.
People who should get the seasonal vaccine each year are:
- Children aged 6 months up to their 19th birthday
- Pregnant women
- People 50 years of age and older
- People of any age with certain chronic medical conditions
- People who live in nursing homes and other long-term care facilities
- People who live with or care for those at high risk for complications from flu, including:
a. Health care workers
b. Household contacts of persons at high risk for complications from the flu
c. Household contacts and out of home caregivers of children less than 6 months of age (these children are too young to be vaccinated)
Use of the Nasal Spray Flu Vaccine
The ACIP has issued separate recommendations on who should get the 2009 H1N1 vaccine.
Who Should Not Be Vaccinated
There are some people who should not get a flu vaccine without first consulting a physician.
These include:
- People who have a severe allergy to chicken eggs.
- People who have had a severe reaction to an influenza vaccination.
- People who developedGuillain-Barré syndrome (GBS) within 6 weeks of getting an influenza vaccine.
- Children less than 6 months of age (influenza vaccine is not approved for this age group), and
- People who have a moderate-to-severe illness with a fever (they should wait until they recover to get vaccinated.)
Vaccine Effectiveness
The ability of a flu vaccine to protect a person depends on the age and health status of the person getting the vaccine, and the similarity or "match" between the viruses or virus in the vaccine and those in circulation.
Vaccine Side Effects (What to Expect)
Different side effects can be associated with the flu shot and LAIV.
The flu shot: The viruses in the flu shot are killed (inactivated), so you cannot get the flu from a flu shot. Some minor side effects that could occur are:
- Soreness, redness, or swelling where the shot was given
- Fever (low grade)
- Aches
If these problems occur, they begin soon after the shot and usually last 1 to 2 days. Almost all people who receive influenza vaccine have no serious problems from it. However, on rare occasions, flu vaccination can cause serious problems, such as severe allergic reactions. As of July 1, 2005, people who think that they have been injured by the flu shot can file a claim for compensation from the National Vaccine Injury Compensation Program (VICP) .
The nasal spray (also called LAIV or FluMist®): The viruses in the nasal-spray vaccine are weakened and do not cause severe symptoms often associated with influenza illness. (In clinical studies, transmission of vaccine viruses to close contacts has occurred only rarely.)
In children, side effects from LAIV (FluMist®) can include:
- runny nose
- wheezing
- headache
- vomiting
- muscle aches
- fever
In adults, side effects from LAIV (FluMist®) can include:
- runny nose
- headache
- sore throat cough
More Information
For information about the 2009 H1N1 flu vaccine, see http://www.cdc.gov/h1n1flu/vaccination/public/vaccination_qa_pub.htm.
* "Healthy" indicates persons who do not have an underlying medical condition that predisposes them to influenza complications.
2009 H1N1 Influenza Vaccine:
Questions and AnswersSept 24, 2009, 10:30 AMET
What are the plans for developing 2009 H1N1 vaccine?
Vaccines are the most powerful public health tool for control of influenza, and the U.S. government is working closely with manufacturers to take steps in the process to manufacture a 2009 H1N1 vaccine. Working together with scientists in the public and private sector, CDC has isolated the new H1N1 virus and modified the virus so that it can be used to make hundreds of millions of doses of vaccine. Vaccine manufacturers are now using these materials to begin vaccine production. Making vaccine is a multi-step process which takes several months to complete. Candidate vaccines will be tested in clinical trials over the few months.
When is it expected that the 2009 H1N1 vaccine will be available?
The 2009 H1N1 vaccine is expected to be available in the fall. More specific dates cannot be provided at this time as vaccine availability depends on several factors including manufacturing time and time needed to conduct clinical trials.
Will the seasonal flu vaccine also protect against the 2009 H1N1 flu?
The seasonal flu vaccine is not expected to protect against the 2009 H1N1 flu.
Can the seasonal vaccine and the 2009 H1N1 vaccine be given at the same time?
It is anticipated that seasonal flu and 2009 H1N1 vaccines may be administered on the same day. However, we expect the seasonal vaccine to be available earlier than the H1N1 vaccine. The usual seasonal influenza viruses are still expected to cause illness this fall and winter. Individuals are encouraged to get their seasonal flu vaccine as soon as it is available.
Who will be recommended to receive the 2009 H1N1 vaccine?
CDC’s Advisory Committee on Immunization Practices (ACIP) has recommended that certain groups of the population receive the 2009 H1N1 vaccine when it first becomes available. These target groups include pregnant women, people who live with or care for children younger than 6 months of age, healthcare and emergency medical services personnel, persons between the ages of 6 months and 24 years old, and people ages of 25 through 64 years of age who are at higher risk for 2009 H1N1 because of chronic health disorders or compromised immune systems.
We do not expect that there will be a shortage of 2009 H1N1 vaccine, but availability and demand can be unpredictable. There is some possibility that initially the vaccine will be available in limited quantities. In this setting, the committee recommended that the following groups receive the vaccine before others: pregnant women, people who live with or care for children younger than 6 months of age, health care and emergency medical services personnel with direct patient contact, children 6 months through 4 years of age, and children 5 through 18 years of age who have chronic medical conditions.
The committee recognized the need to assess supply and demand issues at the local level. The committee further recommended that once the demand for vaccine for these target groups has been met at the local level, programs and providers should begin vaccinating everyone from ages 25 through 64 years. Current studies indicate the risk for infection among persons age 65 or older is less than the risk for younger age groups. Therefore, as vaccine supply and demand for vaccine among younger age groups is being met, programs and providers should offer vaccination to people over the age of 65.
Do those that have been previously vaccinated against the 1976 Swine Influenzaneed to get vaccinated against the 2009 H1N1 influenza?
The 1976 swine flu virus and the 2009 H1N1 virus are different enough that it’s unlikely a person vaccinated in 1976 will have full protection from the 2009 H1N1. People vaccinated in 1976 should still be given the 2009 H1N1 vaccine.
Where will the vaccine be available?
Every state is developing a vaccine delivery plan. Vaccine will be available in a combination of settings such as vaccination clinics organized by local health departments, healthcare provider offices, schools, and other private settings, such as pharmacies and workplaces. For more information, see State/Jurisdiction Contact Information for Health Care Providers Interested in Providing H1N1 Vaccine.
Will this vaccine be made differently than the seasonal influenza vaccine?
No. This vaccine will be made using the same processes and facilities that are used to make the currently licensed seasonal influenza vaccines.
Are there other ways to prevent the spread of illness?
Take everyday actions to stay healthy.
Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
Wash your hands often with soap and water, especially after you cough or sneeze. If soap and water are not available, use an alcohol-based hand rub.
Avoid touching your eyes, nose or mouth. Germs spread that way.
Stay home if you get sick. CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.
Follow public health advice regarding school closures, avoiding crowds and other social distancing measures. These measures will continue to be important after a 2009 H1N1 vaccine is available because they can prevent the spread of other viruses that cause respiratory infections.
What about the use of antiviral to treat 2009 H1N1 infection?
CDC has issued interim guidance for the use of antiviral drugs for this season. CDC also has published Questions & Answers related to the use of antiviral drugs for this season.
Will two doses of vaccine be required?
The U.S. Food and Drug Administration (FDA) has approved the use of one dose of 2009 H1N1 flu vaccine for persons 10 years of age and older. Data from trials among children are not available at this time, so dosing schedules for children are not yet known. Data from trials among children will be available soon. At this time, FDA has approved two doses for children 6 months through 9 years of age. Immunogenicity data for the 2009 flu H1N1 vaccine among adults is similar to that for seasonal influenza vaccines. If this is also the case among children, then it is likely that younger children will require two doses and older children will require one dose. As with seasonal vaccine, children 6 months through 35 months of age should get two doses of 2009 H1N1 flu vaccine, which contains one-half of the dose used for older children and adults.
What will be the recommended interval between the first and second dose for children 9 years of age and under?
This will not be known until clinical trials are complete. For planning purposes, planners should assume 21-28 days between the first and second vaccination.
Can seasonal vaccine and novel H1N1 vaccine be administered at the same time?
Inactivated 2009 H1N1 vaccine can be administered at the same visit as any other vaccine, including pneumococcal polysaccharide vaccine. Live 2009 H1N1 vaccine can be administered at the same visit as any other live or inactivated vaccine EXCEPT seasonal live attenuated influenza vaccine.
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