Thanksgiving holiday is unique! It is the one holiday we all celebrate! Most people have a big dinner/lunch which includes: a turkey, gravy, mash potatoes, green beans, casseroles, sweet potatoes, pumpkin pie, apple pie and more wonderful, tasty foods and drinks. It is common that during the holiday you can gain few pounds which can become permanent. It will not be easy to get rid of those few pounds.
My best advice is to try to avoid stuffing yourself! Here are 12 more tips how to avoid holiday weight gain:
- Exercise in the morning or 3 hours before you eat, take a long walk, go to the gym, anything that will increase your physical activity and burn calories before the big meal.
- Wear tight clothing so you have no room to eat.
- Eat a protein breakfast, do not go hungry to the dinner.
- Eat slow so you can get fuller faster and try to avoid getting a second plate. Do not over eat, when full- stop!
- Choose white meat over dark meat.
- Eat lots of vegetables and salads.
- Limit sodas, juices, and alcohol. In fact, drink lots of water before your Thanksgiving meal.
- Limit or skip your desert. This is very important, you can enjoy sweets in moderation and if you are full- skip desert.
- Help clean up, play ball with the kids, stay active. Move around.
- Take a walk after you eat, to try to burn some calories.
- Plan on working out on Black Friday
- Make your dinner earlier in the day,so you have time to be active after the meal.
REMEMBER: there are still few weeks of holidays, weeks full of festivities, holiday meals, and sweets. Start your weight loss program and exercise now. Don’t wait until January 2017 to come around.
October is Breast Cancer awareness month. During this month, many hold information sessions and events that provide information about breast cancer and benefit various breast cancer foundations. Breast cancer affect both women and man, although it is more common in woman.
Once a year, woman should get a breast exam done by their doctor. Remember a key to detect breast cancer early are annual exam by your doctor, self exams and mammograms.Many fear the pain and discomfort of mammograms, however it only last few seconds and it is really not that bad. Become familiar with your breast, look in the mirror make sure they are symmetrical, no change in skin color or dimpling, no swelling , no redness, then examine yourself. If your are not sure how to do it then ask your doctor. If you feel or think you feel something, get it CHECKED, its better to CHECK and find out its nothing! If a member of your family was diagnosed with breast cancer, then see your doctor and discus your risk.
In addition to yearly check ups it is as important, if not more important, to preform self exam once a month. For menstruating woman it is recommended to self examine your breast about few days after your period. For post menopausal or if you do not menstruate, it is recommended to pick a date and repeat the exam once a month on the same date.
You can reduce your risk of developing breast cancer by not smoking, limit alcohol intake, keep healthy diet, avoid carcinogen, exercise regularly, know your risk factors and discuss them with your doctor, breast feeding can reduce your risk, keep a healthy weight and discuss with your doctor hormones replacement medications and birth control and how they affect your risk. Discuss with your doctor getting the Brca1 and Brca2 test if needed. You can read on the risk for beast cancer on CDC’s website.
As a physician I get asked many questions every day. Most questions are pretty standard. Is eating this really that bad? Should I cut out sugar? etc. However, every now and then I get a question I haven’t heard before. A question that gets me thinking. During my recent travels, I was asked if it “is healthy to use salt free shampoo?”. Salt free shampoo?! Until that very moment I have never heard of such a thing. They definitely didn’t cover Salt free shampoo in Medical School.
Salt, or Sodium Sulfate, is added to shampoo to occupy space. That means it takes up room and adds consistency to the shampoo. Sodium sulfate is also a surfactant and creates the lather you get while washing the hair. By bubbling and lathering it does the job of basically a soap – it cleans or gives a fresh feeling. Unfortunately, by doing so, it breaks the hair, striping away Keratin (a protein used to build the hair’s structure) and leaving the hair freeze and dry. This might pose a problem for hair that is dry, dyed or hair receiving keratin treatment.
Turns out that there are shampoos which contain no sulfate and therefore help keep moisture and color to the hair. In fact, some salon which specialize in keratin treatment requires no sulfate shampoo after treatment. Sulfate free shampoo are available and usually more expensive then regular shampoo. A no sulfate shampoo still clean your hair with washing even though it does not foam up,
So is salt free shampoo healthy? The conclusion I arrived is that it depends on your type of hair. It’s worth trying it if you can find it & afford it. For some individuals that are sensitive or allergic to salt, this is a must use. For others it can be an optional thing to try. Salt free hair product might also be right for you if you want to try something new and/or with less chemicals. Who knows, it might make your hair even more beautiful. Definitely worth a try.
What do you think? Do you use a Salt Free shampoo?
Happy Forth! Nothing like a 5K run to start the 4th off. I wasn’t the first through he finish line, but I finished.
It seems like everyone is worried about something called Zika virus, but what is it? Should you be worried? Can you avoid it?
Zika is a virus that is transferred to humans by a mosquito bite. This is same mosquito that also transfers dengue and chikungunya. The most common symptoms of Zika are fever, rash, joint pain, and conjunctivitis (red eyes). The illness is usually mild with symptoms lasting for several days to a week after being bitten by an infected mosquito. In some cases, the person can be infected but not realize it. In addition, a Zika virus infection during pregnancy can cause a serious birth defect called microcephaly, and other severe fetal brain defects. Zika virus has also been linked to Guillain-Barre syndrome, where the nervous system is affected.
There is very little we know about the Zika virus. New research is being published every day. A blood or urine test can be performed to determine whether a person is infected with the Zika virus. However, the test takes a long time and isn’t available at every lab. It does looks like once a person has been infected by the Zika virus, he or she is likely to be protected from future infections. Currently there is no known vaccine against the Zika virus or a medicine to treat a person with the Zika virus. Hydration, rest & Tylenol are the best treatment options. Avoid non steroidal anti -inflammatory.
The Zika virus spreads to people primarily through the bite of an infected Aedes species mosquito. People can transfer Zika through unprotected sex with an infected person, and the virus can also be passed from a pregnant woman to her fetus. In order to prevent a Zika virus infection learn about mosquito avoidance and travel awareness. Visit the CDC Zika Prevention web site for more information and areas to avoid.
Right now the Zika virus is highly active in Brazil, where the Summer Olympic and Paralympic are scheduled to take place this summer. Over 500,000 tourist and athletes are expected to come to Rio. It is very risky and there is a chance of global contamination.
Keep yourself informed! Read the CDC Zika Information and the World Health Organization Zika information to learn more about the virus. Make a smart choice, especially if you are traveling or might be pregnant or planning on a pregnancy. If you traveled to an area where Zika is common and/or you think you have been exposed to Zika, SEE YOUR DOCTOR immediately.
Are there any questions you have about the Zika Virus? Leave it in the comments below.
At some point of our life, we all experience stress. Stress can be a good or a bad thing. Knowing the type of stress you might be experiencing and how it effects your body can help you overcome it. Some examples of types of stress include work stress, financial stress, relationship stress, school related stress, stress due to life events and even lifestyle stress. Wow, that is a lot of stress.
Stress is a very common feeling. We all live a busy life and often we experience stress on a subconscious level and are able to pull through, not realizing we were stressed in the first place. However, unmanaged stress can eventually accumulate and become very harmful. Stress can cause mental and physical damage. This is why stress need to be acknowledged, recognized and treated with before it causes any damage.
My patients often ask me: “What happens to the body at stressful times?”, “How can stress be helpful and harmful at the same time?” Well, when our body faces a situation, for example a very important test or presentation, we produce Adrenalin and Cortisol. Both are hormones produce naturally by our body under stressful situation. Ever heard the phrase “fight or flight”? This is how our body respond and how we are able to preform under stress. Adrenalin and Cortisol can help increase our stamina, energy and ability to focus for a brief period of time. This process is great when in moderation or small amount. For example, when you need to avoid hitting that car that just cut into your lane. However, when the level of stress is very high and/or for a prolonged amount of time, it becomes difficult for the body to manage the production of Adrenalin and Cortisol. This is when too much stress has been accumulated and the body starts responding in a damaging way.
So how does the body respond when stress level is to high, the demands start to increased? How can you detect high stress levels? Well, this is a tricky thing. Often we are not ware we are under too much stress. Too many people live every day with working long hours, lack of sleep, little to no exercise, bad eating habits, and no personal time. While some types of stress are obvious, like lost of a love one, it is the every day lifestyle and activities that are overlooked as stress and considered a “normal” part of life. We believe that this is how life should be. That we should work long hours, so we can make more money and be more successful at work. We should stay up late and finish that paper so we can get a better grade. In order to avoid this “daily” stress, you must acknowledge the stress you are under and set limits in order to manage the stress and avoid any unwanted physical or emotional consequences.
What kind of physical warning signs should I be looking for? Your body is an amazing machine. It will give you warning sign for many medical conditions, if you are willing to listen. A body under too much stress will start to give warning such as body aches, irritability (short temper), fatigue, depression, weight gain or loss, lack of motivation, digestive issues and irregular sleeping patterns. If stress continues over a period of time, it can eventually lead to an increase in blood pressure, lower immune system capabilities, rashes & skin problems, heart conditions, strokes and other health issues. It is important to listen to your body and to recognize when stress is overloading the body and mind. If you feel like you exhibit any of these warning signs, it is time to do something about it.
What can you do about stress? There are many activities you can do to lower your stress levels. Exercise, group fitness, walking a dog, proper nutrition, mediation and reading to name a few. Just taking the time to take care of yourself is a great way to prevent stress overload. It is also strongly recommended you see a doctor and discuss what you feel, especially if you plan on taking up any form a physical activity. A doctor will have you go through a physical exam and may consider a short time medication to help you manage stress. He or she will also check to verify that what you are feeling is indeed stress and not some other underlying health concern. I recommend that you take time for yourself every day. Do something that is just for you. It doesn’t have to be long. 15 minutes could be enough. Take time to reevaluate your lifestyle and try to identify what is it you should change in order to reduce your stress level.
Personally, I love taking my dog on a long walk. What do you do to reduce your stress levels?
In modern times, proper nutrition has become a know and critical key to preventing diseases and obesity. Good eating habits can be established at any age. Many parents are starting to raise their children with nutrition awareness from a young age. Nutrition is just one factor that can help prevent diseases and heal your body. After all, we are what we eat. Our body requires nourishment in order to function at a maximum capacity.
A healthy and happy life starts with the proper lifestyle. That means having a good consistent diet, with proper balanced meals, regular exercise and practicing methods to reduce unnecessary stress, like Yoga & Meditation. There are endless diets you can find. Many people often ask me about Crash Diets. These diets might help you in shed a few pounds shortly, however, if you don’t change your lifestyle and learn proper eating habits – you will gain the weight back. It is just a matter of time.
Aside for the short lived results of Crash Diets, these diets are very stressful. For most individuals they are impossible to keep up with. These diets are known to cause fatigue and have other negative physical side effect. Our body does not respond well to these diets. One thing most crash diets forget is to include vitamins and minerals. Vitamins and minerals are found in food. For example, vitamins C is found in oranges and the mineral calcium is found in dairy products.
If you are trying to loose weight, keep in mind that you should follow proper nutrition guidelines. There are many online apps, such as myFitnessPal, that will calculate a nutrition guideline specifically for you. It will also calculate vitamins, minerals salts and more. The results from any app are recommendations for the healthy active individuals, if you have diabetes, edema, or any other health issues please see a nutritionist or your doctor for your individual recommendations. These apps will let you log food you intake, making it easier to stick your daily nutritional needs.
After all is said and done, a proper nutrition and diet are better than any crash diet.
We all know sticking to a diet is hard. Here are some of my personal tips for sticking to a healthy diet:
- Drink water – this is very important! hydrate! Water is the required for the body to burn fat.
- Eating well balanced meals will not leave you fatigued, frustrated or hungry.
- Eating a good breakfast will create a foundation for a good day.
- Make sure you eat at least three full meals a day and a healthy snacks between meals.
- Add a physical activity as your routine.
- Avoid any sweets, sodas, deep fried food, high sodium foods, and reduce caffeine intake.
- Get organized, decide what you are going to eat in advance and prepare your food ahead of time.
- Take food with you to work or school. It will prevent the temptation of eating junk or fast food.
- Avoid eating out. If you must, make eating out an option only on a special occasion.
- When you go shopping, look for fresh (organic when possible) fruits and vegetables.
- Read and stay up to date with new nutritional information.
This is a recipe for an easy dessert recipe for a zucchini bread. It is a great recipe for young cooks and something fun to make.
In our very busy lives, it can be difficult to find the time to cook let alone eating dinner as a family. It is much easier to grab a donut for breakfast or pickup a pizza on the way home for dinner. How many times have you had to rush out the door and found yourself without lunch? Fortunately, there are many new restaurants that provides healthy options for breakfast, lunch and dinner.
Recently, I had a friend take me out for lunch. We wanted to grab a healthy meal, so we ordered a green salad from a local salad bar which is suppose to be fresh. Unfortunately (or fortunately depending how you see it) as we were getting ready to eat our salads, we found a LARGE dead bug in the salad. Needless to say we didn’t have any lunch that day…
The night after this incidence, I began thinking about eating out versus cooking at home. Personally, I prefer and I try my best not to eat out. My kids and I rarely go out for dinner. We try to make our own meals and eat as a family. As I was sitting to eat I came up with 5 benefits of eating dinner as a family:
- Clean Food. Hands down this is something nobody can deny. Food is a lot cleaner when you make it yourself. Especially when making a salad. Lettuce is notorious for having insects in it. When you can make it at home wash everything carefully and make sure there is no extra unwanted protein in your salad.
- Communication. Between computers, iPads, iPhones, and Xbox, it is becoming rare to have quality time as a family. Kids now-a- days either eat while “plugged-in” or they eat as fast as they can so they can get back to being “plugged-in”. It is really hard to get everyone to eat together every night. However, I think it is important that we try to find the time. Family dinner can help bond the family. It is a great time to talk about current events in each others life and relax from our high pace daily routines.
- Table Manners. A great bonus benefit of eating together is simply manners. You wouldn’t believe how many times I hear that kids (and even some adults) do not have table side manners these days. It’s like a pie eating contest.
- Night-Out In. It can be fun to dress up, invite some friends over and have some food and drinks. Take the time to have a formal dinner at least twice a month. We have been having Friday night dinner for a few years now and it is great. Dress up. Cook something special. Get special drinks and desert. Set the table nicely and have a 3-4 course meal over 2-3 hours. Take your time and enjoy your food. It is a great experience. I guarantee after a couple of times, the whole family will look forward to it.
- Learn to Cook. Eating food at home means yo have to learn to cook. There is no healthier alternative to your own cooking. Trust me, everyone can learn how to cook. Better yet, get everyone involved in preparing and cooking, even the kids. It will not only teach them good life skills, but also encourage healthy habits that will stick with them for life.
What do you think? Are your family dinners as exciting to you as mine are to me? Let me know by leaving a comment below.