Posts Tagged ‘health tips’

« Older Entries
Newer Entries »

What’s In Your Child’s Lunchbox?

Friday, August 26th, 2011


 

Let’s face it, obesity rates in U.S. children keep increasing and it is our responsibility as adults to take action and help educate our children on ways to eat right and ways to stay active.

 

Obesity is being targeted as one of the only major reasons for adverse health effects. It leads to severe health problems and in addition to this, it also reduces life expectancy. 

 

According to one study conducted by the University of Michigan C.S. Mott Children’s Hospital, they found that obesity rates in children are now as much of a concern for parents as is the risk of drug abuse.

 

When the kids are at school, it is out of your hands whether or not they are getting exercise, but one thing you can control is what they eat for lunch.

  

Lunch is not the time for kids to sit down and over-indulge in a fried chicken sandwich along with an order of cheese fries and a large soda from the lunch cafeteria.  Lunch is a time to socialize and eat a nutrious meal that will give them energy and brain power to make it through the rest of the school day.

 

Think about it, after lunch these kids go right back to the classroom and sit in their chairs for the remainder of the day and all that food they just consumed just sits there and stores as fat.

 

That is why packing them a healthy lunch every day will not only educate them on healthy foods but will also help teach them about portion control.  So, what are you packing in your child’s lunchbox?

 

Food to Avoid

  • Fried food
  • Heavy bread
  • A lunch full of snack foods (even if they are 100 calorie packs)
    • Oreos
    • Snickers
    • Scooby Snacks
  • Candy
  • Soda Pop- even diet soda!
  • Leftovers

 

Foods to Include

  • Make their sandwich with whole grain wheat bread rather than white bread
  • Wrap sandwiches- helps avoid using bread all together
    • Grilled chicken wrap
    • Turkey wrap
  • If you are going to pack chips- go for the baked chips
  • An alternative for chips; unbuttered popcorn
  • Veggie sticks; carrots, celery, etc.

Snacks

  • String cheese (go for the 2%)
  • Low-fat yogurt
  • Trail mix
  • Raisins
  • Dried fruits

*All are full of protein and calcium*

 

Even though you might be packing your kids a healthy lunch in reality if they don’t like what you packed they probably won’t eat it. 

 

Follow these tips on ways to know they like what you are packing;

  • Include the kids while making their lunches- this is a great way to educate them and to get them excited as to why you want to pack celery in their lunches.
  • Always do a variety- try not to pack the same lunch twice in one week.  You have to keep their lunch fresh and exciting.
  • Keep it simple- most school lunch breaks don’t go pass 20 minutes.  Make their lunch simple to assemble and eat.
  • Make it special- include a little note in their lunch box letting them know how proud of them you are or even something as simple as enjoy your lunch!
    • You could even include a fun fact related to something that you packed.  For example; Eating carrots help give you good eye sight.
  • Include one special treat per week- maybe throw in  a piece of dark chocolate or even a mini fruit snack.
  • Have a routine- plan out their lunches for the week on Sunday, let them help you create it, that way they will look forward to certain days of the week because they know what they are going to eat.

 

For more healthy lunch packing tips, visit; http://www.healthychild.com/healthy-school-lunches/packing-a-healthy-lunch-box-for-school/

 

Hopefully some of these tips will help open the bag to a healthier lunch.

 

Sources:

 

http://www.thirdage.com/news/obesity-concerns-in-children-rank-as-high-as-drug-abuse_08-20-2011

 

http://www.buzzle.com/articles/unhealthy-school-lunches.html

 

http://www.ehow.com/info_8007522_tips-packing-school-lunches.html

 

http://www.ehow.com/info_8066940_ideas-pack-school-lunches.html

Tags: , , , , , ,
Posted in Blog Posts | No Comments »

Dealing with Genital Herpes

Friday, August 12th, 2011

 

Did you know you can get genital herpes even if your partner has no symptoms?

 

According to the Centers for Disease Control and Prevention one out of six people in the United States, ages 14 to 49, have a genital herpes infection.

 

It is extremely important to learn the facts and the reality of this highly contagious STD, not only to protect yourself but to help protect your partner(s) as well.

 

Genital herpes is a common sexually transmitted disease that affects both men and women.  Studies show the genital infection is more common in women, affecting about one out of five women ages 14-49, whereas with men about one in nine, ages 14-49 are infected.  Although, transmission from an infected male to his female partner is more likely than from an infected female to her male partner (CDC.gov).

 

With that being said, what is genital herpes?

 

According to MayoClinic.com

 

Genital Herpes is a sexually transmitted disease (STD) caused by one of two types of the herpes simplex virus (HPV), type 1 (HPV-1) and type 2 (HPV-2).  According to the CDC, most individuals have none or only minimal signs or symptoms from HPV-1 or HPV-2 infections. 

 

How Is The Virus Transmitted?

 

The virus enters your body through small breaks in your skin or mucous membranes.  Sexual contact is the primary way the virus is spread because the virus dies quickly outside the body.  According to the MayoClinic.com it is near impossible to get the infection through contact with toilets, towels or other objects used by someone who is infected.

 

What Are the Signs and Symptoms?

 

According to the MayoClinic.com the first outbreak is usually the worst and may occur within the first two weeks of the virus being transmitted and may take up to 2-4 weeks to heal.  Although some people who have been infected may not experience their first outbreak until 40 years after being infected.  Get tested!

 

When present, symptoms may include;

  • Small red bumps, blisters or open sores (ulcers) in or on the genital, anal or nearby
  • Pain or itching around your genital areas, buttocks or inner thighs
  • You may experience flu like symptoms, including fever and/or swollen glands

 

Initially, you will most likely experience pain or itching, after several days small red bumps may appear, eventually rupturing causing ulcers and bleeding.  These sores will eventually scab over and heal (mayoclinic.com).

 

  • In women, sores can appear in the vaginal area, external genitals, buttocks, anus or cervix.
  • In men, sores can appear on the penis, scrotum, buttocks, anus or thighs or inside the urethra (the channel inside the penis leading to the bladder).

 

Recurrences

 

Everyone’s body reacts different to this virus.  For some people the virus may recur for years and for others you may never experience an outbreak.  For many people, however, the outbreaks become less frequent as time moves on.  There are some factors that may trigger an outbreak;

  • Stress
  • Menstruation
  • Low immune system
  • Illness
  • Surgery
  • Friction, caused by sexual intercourse
  • Fatigue

 

Please note- sometimes the virus may be inflamed without signs or symptoms present.

 

When to see a Doctor…

  

In healthy adults genital herpes usually doesn’t cause any other complications besides the sores.  But if you think you may be infected with the virus, it is important to visit with your doctor and get tested because sometimes these complications may occur:

  • Having herpes can increase your risk for catching another type of STD.
  • Newborn infections- a mother can pass on her infection to her newborn when he/she passes through the birth canal.  Genital herpes may result in brain damage, blindness or even death for the newborn.
  • Meningitis
  • Urinary bladder retention- Women may experience difficulties with their urinary system.
  • Proctitis- In men, HSV can lead to inflammation in the lining of the rectum.

 

Treatments

 

There is no cure for genital herpes, but with some treatment options, such as; oral prescriptions and antiviral medications from your doctor, you might;

  • Help sores heal sooner during an outbreak.
  • Lessen the severity of symptoms in recurrent outbreaks.
  • Reduce the frequencys of recurrences.
  • Minimize the risk of transmitting the virus to another.

 

Are you aware of all the risk factors that involve Genital Herpes?  Take the Quiz TODAY!

 

http://www.webmd.com/genital-herpes/rm-quiz-genital-herpes

 

If you can’t get in to see your doctor and want to be tested, Family Medical Walk-In Clinics can do herpes testing and the good news is we are open late, seven days a week!

 

Sources:

 

http://www.cdc.gov/std/herpes/STDFact-herpes.htm

 

http://www.bing.com/health/article/mayo-125463/Genital-herpes?q=herpes 

 

http://www.webmd.com/genital-herpes/rm-quiz-genital-herpes

 

http://www.webmd.com/genital-herpes/herpes-tests

Tags: , , , , , , , ,
Posted in Blog Posts | 3 Comments »

Healthy 4th of July Dessert Recipe

Friday, July 1st, 2011

Picture by: Kate Mathis


 

Try out this fun yet healthy dessert this holiday weekend!  Guilt free!

 

Recipe provided by: Delish.com from Good Housekeeping

 

 

 

 

 

Healthy Key Lime Pie

  • Serves: 10
  • Calls for: One (9-inch) pie
  • Total Time: 20 min
  • Oven Temp: 375

 

Ingredients

 

  U.S.   Metric  

  • 1 1/4 cup(s) low-fat graham cracker crumbs
  • 4 tablespoon(s) trans-fat free vegetable oil spread (60% to 70% oil)
  • 1 tablespoon(s) sugar
  • 1/8 teaspoon(s) salt
  • 1/3 cup(s) cold water
  • 1 envelope(s) unflavored gelatin
  • 22 Key limes or 4 to 5 regular limes
  • 1 can(s) (14-ounce) fat-free sweetened condensed milk
  • 1 1/2 cup(s) plain fat-free yogurt


Directions

  1. Preheat oven to 375 degrees F. In 9-inch glass pie plate, mix crumbs with spread, sugar, and salt to moisten. With hand, press onto bottom and up sides of pie plate. Bake 10 to 12 minutes, until golden. Cool until ready to fill.
  2. Meanwhile, to 1-quart saucepan, add water; sprinkle with gelatin. Let stand 2 minutes to soften. Cook on low to dissolve, stirring. Remove from heat.
  3. From limes, grate 2 teaspoons peel and squeeze 1/2 cup juice; if using Key limes, do not use grated peel — it will make filling taste bitter. In bowl, whisk lime peel and juice, milk, and yogurt. Whisk in gelatin mixture.
  4. Put filling into crust. Cover- refrigerate at least 2 hours to set.

 

Nutritional Information

 
(per serving)

  • Calories     235
  • Total Fat     5g
  • Saturated Fat     1g
  • Cholesterol     6mg
  • Sodium     185mg
  • Total Carbohydrate     42g
    • Dietary fiber     0
    • Sugars     –
  • Protein     7g
  • Calcium     –

 

We would love to hear how this recipe turns out!  Email us if you try it this weekend!!!

 

Sources:

 

http://www.delish.com/recipefinder/healthy-key-lime-pie

Tags: , , , , ,
Posted in Blog Posts | 2 Comments »

Pre-Summer Workout!

Tuesday, June 7th, 2011


Summer is right around the corner and with temperatures skyrocketing to the mid 90′s nearly everyday, shorts and tank tops are a must!

 
Blast some calories and boost your morale with this quick 30 minute toning workout!

 

According to an article found on Fitness.com there was a study conducted from California Pacific Orthopedic and Sports Medicine that stated outdoor exercisers lost an average of 7.43 pounds and 6.17 percent body fat in 8 weeks when exercising outdoors.

  

Founder of Outdoor Action Fitness, Tina Vindum, said the reason one can burn off that much fat outdoors is because your body is constantly challenged by inclines, declines, and random obstacles, which you usually don’t face in an indoor gym.

 

Try this 30 minute Outdoor Workout Challenge!

 

Content provided by; Fitness.com

 

  1. Side leap- works your Inner Thighs, Quads, Calves, and Glutes
  2. Park Bench Dip- works your Triceps, Shoulders, and Core
  3. Park Bench Push-Up- works your Chest, Biceps, Triceps, Shoulders, and Core
  4. Tightrope Walk- works your Calves, Quads, and Core
  5. Side Shuffle- works your Glutes, Inner and Outer Thighs, and Quads
  6. Side Step- works your Core, Obliques, Glutes, Upper Back, and Shoulders
  7. Step-Up- works your Quads, Hamstrings, and Glutes
  8. Hanging Crunch- works your Abs
  9. Slalom Jump- works your Glutes, Hamstrings, and Quads

 

Top 10 Tips to Motivate Yourself

 

Now that we provided you with a great workout- you have to motivate yourself to get it done!

 

Content provided by; Fitness.com

 

  1. Adjust your body temperature- take a cold shower before your workout.
  2. Check the map- find somewhere shady to squeeze in your workout during the day.
  3. Monitor yourself with a heart rate monitor.
  4. Workout on dirt rather than gravel or asphalt.
  5. Mix it up- you don’t always have to do the same workout to get the benefit of burning calories.  Challenge yourself weekly to try something new!
  6. Slow down your cardio during the summer heat and do intervals.
  7. Protect your skin- don’t forget to apply sunscreen to your exposed skin.
  8. Aim for a deeper post-workout stretch- when your muscles are warm, you can stretch like Gumby!
  9. Cool down with essential cooling oils- peppermint, eucalyptus, etc.
  10. Rejuvenate from a hard core workout with lots of fruit!
    1. Fruit is more than 80% water- now that is a great way to re-hydrate!

 

Now get out and do something good for yourself and for your body my friends!

 

Sources:

 

http://www.fitnessmagazine.com/workout/lose-weight/total-body/outdoor-workouts-30-minutes/

 

http://www.fitnessmagazine.com/workout/motivation/get-started/love-your-summer-workout-10-motivation-tricks/

Tags: , , , ,
Posted in Blog Posts | 3 Comments »

Women: It’s Time to Focus on Your Health

Thursday, May 12th, 2011


May 8-14 is dedicated to National Women’s Health by the U.S. Department of Health and Human Services’ Office on Women’s Health.

 

The sole purpose of this week is to bring women together in their families, communities, businesses, health organizations, and other groups to help raise awareness and promote women’s health (womenshealth.gov).

 

“It’s Your Time”

 

This year’s theme is meant to encourage women to make their health one of life’s top priorities.  It also encourages them to take steps forward to improve their physical and mental health as well as lower their risk for certain diseases.

 

Steps Towards a Healthier You!

 

Content provided by womenshealth.gov;

  • Get at least 2 hours and 30 minutes of moderate physical activity per week.
  • Get 1 hour and 15 minutes of vigorous physical activity per week.
    • OR a combination of both, each week.
  • Eat a nutritious diet that includes; fruits, veggies, fiber and protein, etc.
  • Visit your health care provider to receive regular checkups and preventative screenings.
  • Don’t smoke.
  • Pay attention to your mental health.
    • Get your daily recommended amount of sleep.
    • Learn to manage stress.
    • Take your daily vitamins.
    • Exercise.

 

Useful Women’s Health Websites

 

Provided are a few different Women’s Health websites that will provide you with more than enough information on how to care for your body and love the skin that you are in!

 

Join this year’s 2011 Women’s Health Challenge!

 

Sources

http://www.womens-health.com/http://www.womenshealth.gov/whw/

Tags: , , , ,
Posted in Blog Posts | 7 Comments »

Depression Hurts

Thursday, May 5th, 2011

 

The number of Americans who suffer from some form or general depression is extremely eye opening.


According to depressionhelpspot.com by the year 2020, it is predicted that depression will be the 2nd most common health problem in the world.


This article is meant to further educate people on what is considered clinical depression, as well as signs and symptoms, causes, risk factors and treatment options.


Depression

 

According to MedilinePlus.com  depression is a serious medical illness that involves the brain.  There are a variety of causes, including genetic, environmental, psychological, and biochemical factors.  Being depressed is more than just feeling “down in the dumps” for a day or two.  If you are one of the 20 million Americans suffering from depression, “the blues” aren’t just going to go away on their own.  Clinical depression interferes with your everyday life.


Depression Signs & Symptoms

 

Information provided by National Institute of Mental Health;

  • Sadness.
  • Loss of interest or pleasure in activities you use to enjoy.
  • Change in weight.
  • Difficulty in sleeping or oversleeping.
  • Energy loss.
  • Feeling of worthlessness.
  • Self-loathing.
  • Concentration problems.
  • Unexplained aches and pains.
  • Thoughts of death or suicide.


Startling Statistics

 

Content provided by Depression Help Spot

  • Roughly seven of every one hundred people suffer from some form of depression after the age of 18 at some point in their lives.
  • Nearly one in 33 children and one in eight adolescents have clinical depression.
  • Suicide is the third leading cause of death for ages 10-24.
  • Those who are diagnosed with major depression receive a diagnosis between their late twenties to mid-thirties.
  • For every one man that develops depression, two women will, regardless of ethnicity, racial background, or economic status.
  • More than half of those caring for older adults show clinically significant depressive symptoms.

 

The Different Faces of Depression


Depression Causes & Risk Factors

 

Depression is not just a chemical imbalance in the brain and is not just cured by medication.  Experts believe depression is caused by many different combinations; biological, psychological and social factors, such as; lifestyle choices, relationships, and coping skills.  Meaning depression is not just caused by genetics.

  • Depression often extends from other diseases, including; chronic pain, arthritis, diabetes, and HIV patients.
  • Depression can weaken the immune system, leaving your body more susceptible to other medical illnesses.
    • Those who are depressed are four time more likely to experience a heart attack.
    • 25 percent of cancer patients experience depression.
    • 10-27 percent of post-stroke patients experience depression.
    • Almost half of all patients with Parkinson’s suffers from depression, ranging from mild to moderate.
    • 27 percent of substance abuse patients experience depression.


However, certain risk factors may make you more vulnerable to depression.


  • Loneliness.
  • Lack of social support.
  • Recent stressful life experiences.
  • Financial strain.
  • Alcohol or drug abuse.
  • Unemployment or underemployment.
  • Relationship problems.
  • Early childhood trauma or abuse.


Is Depression Curable?

 

Although there is no real cure for depression, which can recur throughout ones life, 80-90% of patients find relief.  Treatment is very effective for most patients, and can often lead to long term remission.   Studies suggest that those who seek treatment are 80 percent more likely to improve dramatically.

 

Research shows if you can link the cause of your depression, it will help determine your treatment options. 

  • Ask for your family and friends help and support.
  • Seek professional help.
  • Make healthy lifestyle changes/choices.
  • Build emotional skills.

 

If you or someone you know suffers from depression, don’t be afraid to ask for help.  Contact your doctor to find out what your next step should be to getting back on track to living a happy/healthy life!


Sources:

http://www.nlm.nih.gov/medlineplus/depression.html 

http://www.depressionhelpspot.com/depression_statistics.html

http://www.helpguide.org/mental/depression_signs_types_diagnosis_treatment.htm

http://www.helpguide.org/mental/depression_tips.htm

Tags: , , , ,
Posted in Blog Posts | 11 Comments »

How to: Not Wreak Havoc on your Diet this Easter

Tuesday, April 19th, 2011

 

Who doesn’t love opening an Easter egg and finding that delicious calorie filled treat inside??

  

While Easter is the perfect opportunity to indulge in sugary treats it is also the perfect opportunity to practice self control. 

 

Follow these different tips this Easter and you might find yourself feeling not so quilty on Monday morning!

 

Hoppy Eating!

 

Tips provided by: GuyLeechFitness.com

  • Size does matter
    • Instead of eating the biggest chocolate covered egg, choose a few smaller, individually wrapped eggs. 
  • Go for quality- not quantity
    • Go for the dark chocolate Easter eggs this year- studies show you eat less dark chocolate because the taste is stronger and more satisfying.
  • Don’t just put candy in the kids Easter baskets this year
    • Mix their Easter baskets with little candy and more non-edible items such as; stuffed Easter bunnies, games, movie passes, etc.
  • Don’t overbuy Easter candy
    • Buy just enough to fill the little ones Easter baskets.  Extra candy means candy lurking in your kitchen cabinets for the next few months waiting to be eaten by you!
  • Have a real Easter egg hunt and hold other outside activities for the kids
    • This will get you and the kids outside and moving!  Have the kids hunt for hard-boiled eggs or wooden eggs, that way they won’t be hunting eggs just for the high-calorie candy that is inside.
    • Have an Easter-egg coloring booth where the little ones can decorate their eggs they find.
    • Have an outside picnic.
    • Create fun outdoors games like pin the tail on the donkey and Red Rover.

 

 Enjoy healthy Easter treats under 80 calories!

 

Content provided by Health.com;

 

Why the kids are out playing, feel free to indulge in these Easter treats.  They are all 80 calories or less!

  • 19 jelly belly jelly beans- 76 calories
  • 1 passion fruit stick candy-60 calories
  • 2 Tulip PEEPS- 73 calories
  • 1/4 cup Ciao Bella Strawberry Sorbet- 60 calories
  • 3 rainbow nonpareils-60 calories
  • Lemongrass DRY soda-50 calories
  • Crepe with apricot jam, powdered sugar and blueberries-79 calories
  • Mini Lindt Gold Bunny- 55 calories

 

For more healthy Easter treats, visit: http://www.menus4moms.com/articles/easter_treats.php

 

Happy Easter Everyone!!!

 

Sources:

http://www.guyleechfitness.com/Food-and-Nutrition-Articles/healthy-easter-eating-tips.html

http://www.health.com/health/gallery/0,,20354375,00.html

Tags: , , , ,
Posted in Blog Posts | 10 Comments »

« Older Entries
Newer Entries »