Wednesday, October 28, 2009

HEALTHY HOLIDAYS: PART TWO


So now that you have some healthy holiday recipes up your sleeve, let's talk about preventing binging and diet sabotage during the holiday season!

It can be hard to stick to a diet plan when the holidays roll around. Friends, family, and hordes of food and inactivity often spell disaster for our waistlines, hips, and thighs! But constantly saying "no" and isolating yourself in your bedroom during hordeuvres can ruin your holiday happiness, too. So what is a person to do?! It's actually pretty simple: seek balance.

Here are 2 tips to keep you mingling and munching without regret:

PART TWO: Eating without cheating

1) The "Two-Bite" Rule
You can have whatever you want at the family feast, just limit your intake of sinful snacks to two-bites. This allows you to savor the flavor and satisfy your craving without making a huge dent in your calories! To make sure you're still getting enough bulk to beat back hunger pangs, eat unlimited portions of all vegetable and fruits that are NOT sweetened or sauteed in oil/butter. So go ahead! Have your fill and brave the buffet! With simple limits and open menu options, you're sure to have a waistline-friendly holiday season!

2) Constantly Sipping, Not Constantly Snacking
Often times just BEING in your family home during the holidays means constant temptation. Extra cookies sitting on the counter, an over-stocked fridge... it's just so easy to snack insensibly! The solution: keep your mouth busy! Stock up on mineral water and constantly carry a glass around with you (or a water bottle). This calorie-free, calcium-containing, bubbly brew keeps your tummy feeling satisfied and your mouth full... so you can't shove a cookie in there before meal time. Also great: add some fresh squeezed lemon juice. The citrus smell and added vitamin C help to beat back cravings and keep your hunger at bay!

Check back in here at SexyHealthyHappy or part 3 of our series: finding ways to make your Holidays more active!

Thursday, October 22, 2009

HEALTHY HOLIDAYS: PART ONE


Thanksgiving is right around the corner and at least for me that means family, friends, and a whole lot of not-so-healthy and not-so-animal friendly food.

The time around the holidays fosters eating patterns that can snowball into long-term weight gain and diet sabotage, so today I begin the first of a multi-part series dedicated to strategies and recipes for a healthy, indulgent, and fun holiday season!!


PART ONE: Tasty Thanksgiving Treats!


1) Pudge-free Pumpkin
HERE is a recipe for fabulous vegan pumpkin muffins! Replace your slice of fat-filled pumpkin pie with one of these delicious, portion-controlled substitute to save calories without sacrificing taste. Great for the whole family, vegan or not, and left-overs make a great breakfast!

-To add a little extra sumthin-sumthin to these, whip up an easy vegan frosting:
1/4 cup soybean margarine
1/4 cup vegetable shortening
1/3 cup confectioners sugar
1/4 cup soymilk

1 tsp vanilla extract

2) Meat-Free Main Course
HERE is a recipe for a delicious vegetarian"nut loaf" (think meat loaf but tastier, less greasy, and more humane). This is NOT VEGAN, but to make it vegan just switch out the butter with Earth-Balance and use egg substitute. If you are having thanksgiving with some meat eaters, your friends can still enjoy this dish in addition to their turkey.

-To up the "yum" factor of your loaf, whip up a quick vegan brown gravy! Recipe available HERE

3) Not-So-Sinful Stuffing
HERE is a recipe for a sweet cranberry stuffing that is vegan AND low calorie! To make heartier AND healthier, mix in some cooked quinoa and chopped pecans for a healthy dose of filling-fiber and protein! ALSO, since most dried cranberries are covered in added sugar, replacing the cranberries with pomegranate seeds will up the antioxidant punch in this dish! Mmm mmm mmm!

4) Bulge-Free Beverage
HERE is a recipe for a lower-calorie hot cranberry-apple cider. Warm liquids are great for digestion after a large meal and this drink can serve as a low-cal dessert on the nights before and after the big feast. Only 80 calories per serving!!


Look for my next post in this series. I'll be addressing holiday portion control, staying social without creating a diet disaster, and fun activities for the whole family to help keep your holidays active!

Monday, October 19, 2009

HOME CARDIO


Stuck inside due to bad weather? Saving money by nixing your gym membership?

You can still get a great workout at home! Check out THIS PREVIOUS POST about an at home dance party.

OR, if you're like me and want more clearly defined exercises, try this booty busting routine:

1) Warm up with 50 jumping jacks
2) Alternate 20 mountain climbers with 20 jumping jacks (20 of each equals 1 set) for a total of 4 sets
3) Alternate jumping push-up with frog jumps (1 of each equals 1 set) for a total of 10 sets
*jumping push-ups: start in a standing position. Reach your hands to the floor in front of your toes, jump you legs back to a plank position. Do a push-up, jump your legs back in to your hands and stand up. *frog jumps: Start with legs slightly wider than hip's width apart, keep back upright and do a squat, arms reaching down between your legs toward the floor (instead of on your hips). when coming up from the squat, reach arms up overhead and jump up (propelling yourself up off the floor out of the squat). It's like jumping up for joy with your hands in the air.
4) Cool down with 50 jumping jacks

This routine will KICK YOUR BUTT! Keep practicing! It gets easier the more you do it :)

Monday, October 5, 2009

SEEKING CARE


Working as an RN in an emergency room, I have seen numerous cases of people coming to the ER for something that they could easily remedy in the privacy of their own home. On the flip side, I have also seen people wait too long to come to the ER with serious symptoms that ultimately lead to a preventable death. So what is a person to do?? How do you know if you should visit an ER or stay at home and tough it out?

Well, as always, I caution that the following are guidelines based on my experience and you should ALWAYS CONSULT YOUR DOCTOR IF YOU ARE FEELING ILL.

First of all, the purpose of an emergency room is to treat or rule-out ONLY life threatening conditions. If you have had a swollen lymph node for months, for example, and you are beginning to have other symptoms that you fear could be some kind of cancer, the ER is NOT the place to go. Even if you DO have cancer, the ER is not reimbursed by insurance to do the necessary tests to diagnose you. The ER will do basic testing to make sure you do not have a condition that will kill you immediately, but beyond this they will merely tell you to follow-up with your primary care doctor who can do further testing.

The ER only functions if it moves people in and out quickly (whether it be to send you home for further testing or to the ICU for more invasive care) so that rooms are available for newly arriving ambulances and walk-in patients. Also important to note: expect a wait when you visit an ER! Triage, or treatment order based on severity of symptoms, is the nature of care provided in an ER. Even if you arrive to an empty ER with a complaint of abdominal pain and expect quick service, if another patient arrives, say, with a severe head injury, regardless of who arrived first the patient who needs immediate care the most (the head injury patient) will skip to the front of the line, leaving you waiting in your tiny ER room while everyone's focus is on taking care of the other more critical patient. It is frustrating (I have seen people wait 6 hours or more on busy days), but it is part of the unpredictable nature of an ER. If you are stable, meaning you are breathing and your heart is beating without difficulty, you are almost always guaranteed an extended wait at the ER.

So understanding how an ER functions gives you a slightly better idea of what to expect, but how do you know if you need to visit one? Here are some simple guidelines:
WHEN TO GO TO THE ER:

*SUDDEN onset of SEVERE symptoms
, ie:
-Crushing chest pain or pressure (if you have a history of anxiety attacks but NO history of ANY KIND of vascular or heart related problems, wait until you have tried calming techniques and any medications you may have at home before going to an ER), with or without pain/tingling in your left arm
-If you have an extensive medical history (particularly a cardiac history like high blood pressure,high cholesterol, previous heart attacks or strokes) and begin excessively sweating, vomiting, feeling severely fatigued, or having uncontrollable nausea WITHOUT presence of a fever (these can all be signs of a heart attack, even without the chest pressure)
-Sudden difficulty speaking, slurring words, numbness or tingling on one side of the body, drooping of one side of the face, weakness on one side of the body (again, if you have a history of high blood pressure or ANY cardiac issues and experience these symptoms, you need to immediately get to an ER! These are symptoms of a stroke)
-Fever above 102 degrees for more than 6 hours (IN CHILDREN, ANY FEVER WARRANTS A CALL TO YOUR PEDIATRICIAN who can direct you to an ER if necessary. Any other fevers in adults: call you primary care doctor before visiting an ER)
-SUDDEN, UNEXPLAINABLE, and INTENSE abdominal pain or flank pain that does not resolve within an hour

*Any kind of trauma
, ie:
-Lacerations that may need stitches
-Broken bones or suspected broken bones
-Car accidents
-Head injuries
-Etc.

WHEN TO STAY AT HOME:

*Flu-like symptoms in an otherwise healthy person
-
The flu and the common cold are caused by VIRUSES. Viruses cannot be treated with antibiotics, in fact they cannot be treated at all. The goal of treatment when dealing with a virus in treatment of SYMPTOMS, so taking acetaminophen for fever (if above 102 degrees. Otherwise, fevers are actually beneficial in helping you body kill the virus. Again, in children always consult an MD), drinking LOTS of electrolyte infused fluids (like coconut water and gatorade. Aim for unsweetened like coconut water, and you'll need close to 3 liters a day of fluids if you have a fever or are losing fluids through vomiting or diarrhea), and resting. The biggest risk with the flu is DEHYDRATION, so make sure to drink lots of fluids! And if you are having diarrhea or vomiting, make sure those fluids have electrolytes in them, since you lose potassium when vomiting and put yourself at risk of life threatening hypokalemia.
ALSO NOTE: Watch for signs and symptoms of pneumonia when recovering from flu, since pneumonia is definitely a reason to visit an ER! Symptoms include shortness of breath, productive cough, difficulty catching your breath, and confusion.

*Chronic pain

-Contact you primary care doctor or visit a pain clinic. You are guaranteed only a referral and a LONG wait if you go to an ER with chronic pain symptoms

*Drug seeking

-Upwards of 75% of patients I see in the ER are attempting to obtain narcotics. If you are an addict, please speak with your primary care doctor about treatment options. Taking the MD and RN's time in an ER only puts other patients who need their care at risk.

I
f you have symptoms that are abnormal and that you cannot explain, call you primary care doctor to set up an urgent appointment. If you do not have a primary care doctor, look for an Urgent Care center, free clinic, or set up an initial appointment to be seen by a new doctor BEFORE heading to the ER. This is the best way to stay healthy, manage your own health care, and keep the ER open an available to you in case you have a health emergency in the future. Good luck and good health!!