DON'T DIET!

Are you having trouble sticking to a diet? Instead of a temporary diet with major changes, try focusing on small changes that you can continue as part of a healthier lifestyle. Listed below are several healthy eating guidelines. Choose one or two to start and see where it takes you!

 Schedule regular meal times

We can sabotage weight management by waiting too long between meals, skipping breakfast, and eating late into the evening. Eat Breakfast, Lunch and Dinner meals to keep metabolism steady and hunger at bay.

 

 Plan for snacks

Include healthy protein-based snacks in the mid-morning and mid-afternoon to keep hunger levels even and avoid overeating at mealtime.

 Watch Portion Sizes

Occasionally weigh or measure your portions, following the back of your food labels.  You will be surprised how small the actual portion size really is!

Avoid Being a Member of the “Clean Plate Club”

Many of us were taught to “Clean your plate” at meals. Instead, we should eat only until we feel satisfied (before feeling full).  Taking smaller portions and using a smaller plate may help. You can get in the habit of leaving a bite or two on your plate as you get used to the idea of stopping based on your hunger. At restaurants, the amount served is often 2-3 servings.

 Make your meal last longer than 10 minutes

It is hard not to rush through meals, especially when schedules are so tight.  As you begin this habit, you can set a timer to help make the meal last longer.  Put your utensils down between each bite. Turn off the T.V. during your meals to avoid distraction and focus on enjoying each bite.

 Only eat in designated areas of the house

Usually it is best to eat only at the kitchen or dining room tables. If you often each on the couch, you might feel like eating every time you sit on the couch, even if you aren’t hungry.

 Avoid using Food as a reward

“Oh, I did really well today on my diet…so now I can cheat!”  Try not to think about any foods as cheating.  Fill your plate with health choices and enjoy less nutritious foods in moderation.  Using foods as a treat makes them even more appealing and can sabotage you efforts.

Enjoy your Physical Activity*

Exercise shouldn’t feel like a chore.  Choose a few activities you enjoy and make them a regular part of your lifestyle.  Here are some ideas:

-          Get outside to ride your bike, maybe with the kids or grandkids

-          Take a brisk walk on a sunny day

-          Lightly jog around a park with the dog 

-          Do some gardening

-          Take an exercise class at your local gym and invite a friend to join you

 *Be sure to speak with your doctor before starting any new exercise program.

All of these tips are great ways to get you starting into making better lifestyle choices.  They are small changes that can add up to big results over time.  By doing a series of little things in your life, you can get on your way to lose weight more easily, naturally and sustainably.

START RUNNING SAFELY

Running can be a great way to improve cardiovascular fitness, get stronger, lose weight, and boost your mood.  It requires very little equipment, can be done almost anywhere, and costs almost nothing.  For those of you who started to become more active with a brisk walk, you might have considered running to increase your intensity and get even faster results with the same amount of exercise time.  Whether you have been running for a long time, are returning to running after a long time off, or haven’t done much running at all, it is important to take safety precautions so that you can stay active and healthy.

BEFORE YOU BEGIN

-          Start slowly, especially if you have been inactive for a while.  The “Couch to 5K” program mentioned below is one option for a gradual approach.

-          Warm up.  That does not mean stretch.  Get your muscles warm with some slow movement before you start to run.  Wait to stretch until your muscles are warm (and at the end of your run) to avoid injury.

-          Cool down.  Don’t stop abruptly.  Slow down and then walk until your heart rate returns to normal.

-          Get new shoes.  Running shoes should be replaced every 6 months for frequent joggers.

-          Read this article!  Many more tips below will help you get started…

RUNNING IN HEAT

-          BEFORE you start running, talk with your doctor about whether it is a safe activity for you, ESPECIALLY if you have a medical condition relating to your cardiovascular or respiratory system.  Also, make sure you are not taking any medications that require reduced sun exposure.

-          HYDRATE!  You can lose 6-12 oz. of fluid for every 20 minutes of running.  Plan to drink 10-15 oz. of water before you run, and then more for every 20-30 minutes that you continue running.  If you are hydrating properly, you should weight the same amount before and after your run, and your urine should be relatively clear.  Thirst is not an adequate indicator of hydration, so plan ahead and drink up!

-          Don’t run if the temperature is higher than 98.6 degrees and the humidity is over 70-80%.  If the humidity is high, it prevents sweat from evaporating, which is your body’s self-cooling mechanism. 

-          Know the signs of heatstroke!  If you become dizzy, nauseous, have the chills, or don’t sweat, FIND SHADE, STOP RUNNING, DRINK WATER, and GET HELP.  See our blog post about heat stroke for more information. http://www.scalivingwell.blogspot.com/2012/06/heat-safety.html

-          Run in the shade and avoid blacktop when possible.  Apply sunscreen and sunglasses that filter UVA and UVB rays.  A visor can shield your eyes and face but allow heat to escape from the top of your head.  Find out more about proper sunscreen in our recent blog post: http://www.scalivingwell.blogspot.com/2012/06/what-you-should-know-about-your.html

-          Wear light colored, breathable clothing.  Avoid long pants or long sleeves.

-          Plan to refill your water bottle or stop at a water fountain if you will be running for more than 30 minutes.

-          Again, tell someone how long you will be running and carry identification.

OUTDOOR RUNNING SAFETY

-          Make sure you can hear your surroundings, especially if you are listening to music.  Your ears are important for staying aware of what is happening around you.

-          Run against traffic so you can see oncoming cars.

-          Look both ways before crossing and follow traffic signals.

-          Carry identification.  You could also write your name, phone number and blood type on the inside sole of your running shoe, along with any important medical information.

-          Stay alert.

-          Carry a cell phone or change for a public phone.

-          Run in familiar areas.

-          Run with a partner.

-          Make sure someone knows you are running and when you expect to return.

-          Avoid deserted areas, especially at night.

-          Get training in self defense and carry a noisemaker.

-          Call police if you notice anything suspicious, if something happens to you or anyone else.

COUCH TO 5K

I know a lot of you have heard about the Couch To 5K (C25K) program, and some of you have already been successful using it to run your first 5K race!  It is a program with instructions for slowly building up your endurance from being sedentary to running 5 kilometers (3.11 miles).  If you intend to use this program, bring a copy of the plan to your family doctor and discuss whether it is appropriate for you.  If your doctor gives you the green light, below are a series of links to help you, from low-tech (printable instructions) to high tech (podcasts for your runs).

Outdoor running program: http://www.coolrunning.com/engine/2/2_3/181.shtml

Treadmill instructions: http://www.c25k.com/c25k_treadmill.html

iPhone app: http://itunes.apple.com/us/app/couch-to-5k/id448474423?mt=8

Podcast with music and cues to run or walk: http://www.c25k.com/podcasts.htm

Music with tempo changes, but no verbal instructions: http://www.djsteveboy.com/1day25k.html

ENJOY RUNNING!

Running fosters a natural release of endorphins, often known as a “runner’s high.”  For some people, those endorphins are enough to make running addictive and ensure a commitment to exercise, despite the list of possible excuses.  For others, running itself is not their idea of fun.  For those folks, here are some suggestions for improving the experience:

-          Choose a scenic path

-          Pack inspiring tunes

-          Get some stylish gear 

-          Pick the right time of day

-          Go with a friend

-          Set goals! You can remind yourself about SMART goal setting with our blog post on resolutions: http://www.scalivingwell.blogspot.com/2011/12/you-say-you-want-resolution.html

-          Record your progress

-          Reward yourself

RUN NICELY!

Like any sport, there is etiquette to running.  Especially if you plan to run in a race, or in a popular running area, check out this website for more about running courtesy: http://www.rrca.org/education-advocacy/etiquette-for-runners/

STAY TUNED!

Stay safe and cool this summer, while enjoying the outdoors.  We will post information about winter running and indoor running when the temperatures drop.

FOOD SAFETY IN SUMMER HEAT

Summertime is full of picnic dates and barbeques. It’s also a time of year to take extra precautions with food safety. Cases of food borne illness, also known as food poisoning, tend to increase during the summer for two reasons: 1) food borne bacteria grow fastest from 90 to 110°F and in high humidity, since they need moisture to multiply; 2) folks eat outdoors in the summer, which eliminates the more “controlled” kitchen environment. This blog article will tell you ways to keep safe from illness and prevent food from spoiling while you enjoy it under the sun.

Preventing Food-borne Illness from Preparation to Storage:

Preparing:

·     Wash hands between each step of food preparation. Use soap and hot water. Wash hands, under nails, and up the arm.

·     Avoid cross-contamination. Clean surfaces between each step of preparation. If you are making hamburgers and preparing vegetables, wash surfaces (counters, cutting boards, knives, and utensils) after contact with each food. Wash surfaces with disinfectant soap and hot water.

·     Cook raw foods, especially meat, to proper internal temperatures. You can find those temperatures on this chart. 

·     Expiration dates do not reflect weather conditions. Mold sets in more quickly in warmer weather. If food looks spoiled or smells funny, don’t use it.

Serving:

·     Serve cold foods (chicken/egg/potato salad and desserts) in individual serving dishes set in shallow containers of ice.

·     Cover and protect foods from insects.

·     Keep coolers and food out of direct sunlight.

·     In temperatures above 90°F, food should never sit out more than 1 hour. In temperatures under 90°F, food should sit out for a maximum of 2 hours.

·     Keep cold foods cold. Store foods in a refrigerator or cooler to keep them at 40°F or below.

·     Keep hot foods hot. Place grilled meats on edge of grill away from coals to keep warm or place in a chafing dish.

Storing:

·     Throw away any food that was left out more than 2 hours. Most perishables should be thrown away after a picnic or BBQ, to be safe.

·     As soon as possible, refrigerate food in shallow containers. Extremely hot weather breeds more bacteria and food will spoil more quickly, causing food-borne illnesses to spread faster. Opened food should not sit out for more that fifteen minutes in extremely hot and humid weather, especially milk, cheese, eggs, condiments, mayonnaise, and meat. Keep these foods in a cooler or chilled over ice while serving. Quickly replace them in the cooler or refrigerator to keep them from spoiling.

Symptoms from food poisoning can appear as quickly as 30 minutes or as long as a couple days, but usually occur within 2-6 hours of eating the contaminated food. Here are symptoms to watch out for:

·     Abdominal cramps

·     Diarrhea

·     Fever and chills

·     Headache

·     Nausea and vomiting

·     Weakness

If you experience these symptoms, call your family doctor. There are tests to find out what bacteria are causing your symptoms. It usually takes a couple of days to get better. Drink lots of water and get plenty of rest.

Practice food safety this summer with family and friends so you can enjoy your picnics and BBQ’s in a healthy way!

Resources:

Check your Food Safety IQ:

PULMONARY EMBOLISM

We’ve all been told that it is important to take stretch breaks when sitting for a long time.  It helps to prevent injury and problems with alignment.  It also reduces fatigue and can improve productivity.  But did you know that it can also help to prevent a serious, sometimes fatal condition called a pulmonary embolism?  Especially if you travel frequently by car or airplane, or sit for long periods, read on for important information about how to reduce your risk.

WHAT IS A PULMONARY EMBOLISM?

A pulmonary embolism (PE) is a blood clot in the lung.  The blood clot usually forms in other parts of the body (legs, arms, pelvis or heart), but sometimes the clot breaks away and gets stuck in the lungs.  If the clot blocks blood flow, carbon dioxide can’t get out and oxygen can’t get it.  It could make a person very short of breath and could even be fatal.

AM I AT RISK?

Risk factors for PE include:

1.    Immobilization- being still for long periods, such as bed rest or computer/TV

2.    Travel- especially long trips by car or airplane

3.    Obesity

4.    Heart disease

5.    Smoking

6.    Age (especially over 70)

7.    Pregnancy

8.    Estrogen therapy

9.    Previous history of blood clots in the legs (deep vein thrombosis) or PE

WHAT DOES PE FEEL LIKE?

Half of the people who have PE do not experience any symptoms.  You may feel sharp, stabbing chest pain that comes on suddenly and feels worse when you take a deep breath.  You could feel short of breath or lightheaded, and might have a dry cough with blood, sweating or passing out.  These symptoms might happen along with a swollen or painful arm or leg.

WHAT SHOULD I DO IF I HAVE THESE SYMPTOMS

PE can be life threatening, and the symptoms can be similar to a heart attack, panic attack, or pneumonia.  See a doctor immediately if you have any of the symptoms above, especially unexplained shortness of breath, chest pain, or a cough that produces blood. 

HOW CAN I REDUCE MY RISK?

If you take long trips or sit for long periods at a desk, take frequent breaks to stretch and walk around.  This helps to keep blood from pooling in the legs and forming a clot that can travel to the lungs.  If you can’t leave your work station, at least try to stand up every hour, and flex your feet often.  When you travel, drink extra fluids, and limit alcohol or caffeine.  If you are high risk, talk with your doctor about wearing compression stockings.  If you take blood thinners, take them exactly as your doctor prescribed.  If you use tobacco, think about quitting or reducing your use.  Maintaining a healthy weight and reducing your risk of heart disease are also recommended to help prevent PE. 

WHAT TO EXPECT WHEN YOU MEET WITH YOUR FAMILY DOCTOR

For some of us, going to see a doctor might feel like an overwhelming or stressful experience. Whether you go to your doctor once a year or ten times a year, we want to help you make the most of your visits. This month’s blog provides tools and tips for a positive experience. Our goal is to help clarify your role as a patient and healthcare consumer.

Your relationship with your doctor is important. Being a patient means also being a partner in your own healthcare. The doctor-patient relationship is a partnership in which you and the doctor can talk about your health. Think of dancing for a moment…it is hard to dance the Waltz or the Tango without a partner.  In essence, your doctor is your dance partner for your health.  As the patient and partner, you help to make decisions about your health and medical treatment.

In your doctor-patient partnership, we encourage you to do the following:

·   Ask questions –Whether you’re going to see your doctor for an annual checkup or for a new or existing medical concern, you can always ask questions about your condition and diagnosis. This might mean asking what certain words or concepts mean if you don’t understand what the doctor is saying, how new medications may interact with current medications, what side effects are possible, and what options are available. If you are going in for an annual checkup, the following questions may be helpful to ask. Start your conversation by saying, “I have some questions to ask,” so that your doctor knows up front and can judge his time accordingly. Also, ask your 3 most important questions first, in case time is limited. 

• How is my health overall?
• Are you concerned about any aspect of my health? Which one, and why?
• Are there any tests I should have based on my age or for other reasons?
• Do you suggest any lifestyle changes (such as exercising, quitting smoking, or changing my diet)?

·   Come Prepared – Doctors have limited time with patients (on average about 15-20 minutes), so bring a checklist of questions to make the most of that time. If the appointment ends before you review everything, ask your doctor how to ask the rest of your questions. This might be by e-mail, on the phone, or with a nurse educator.  If you are interrupted while you’re explaining your symptoms or asking a question, you can politely ask your doctor to listen until you are finished. The same goes in versus – if your doctor is explaining a treatment or diagnosis, wait to ask your questions until he/she is finished. 

·   If needed, seek a second opinion – It is not uncommon for patients to seek a second or even third opinion. If you feel a second opinion will help you make a more informed decision about your medical treatment or feel more comfortable about a diagnosis, make an appointment with another doctor and see what they have to say. Also, if you do not feel heard by your doctor or, even after asking questions, do not feel the information was clear, it is okay to seek a second opinion or even find another doctor altogether. Like a well-matched dance partner, it is alright to shop around for a doctor who is well-matched for you and your medical needs.

Going to the doctor can be challenging sometimes, but it is part of taking care of yourself to live a longer, healthier and more satisfied life. With the tools and tips in this blog, we hope that your next appointment will be more satisfying and supportive, like a good partnership should be! 

Here are links that might help you decide what questions you want to ask at your next visit:

Sample list of questions to ask your doctor

Question builder

If you do not already have a family doctor, talk to your plant nurse about finding one.

FIREWORK SAFETY

The 4^th of July is coming soon and we hope that you enjoy a fun and safe celebration this year! Fireworks are an American tradition and should be used with caution. In recent years, there have been close to 10,000 firework related injuries per year in the U.S. and local fire departments respond to more than 50,000 fires caused by fireworks. Whether you plan to attend a community display or have your own private show, make sure that everyone knows about firework safety. If not handled properly, fireworks can cause burn and eye injuries in kids and adults. For the safest 4^th of July celebration, consider attending a public event and leave the lighting to the professionals.

Safety First

The National Council on Fireworks Safety invites you to celebrate our nation’s heritage on the Fourth of July using the following safety tips:

Before: Choose an open area away from spectators, homes and buildings, and dry vegetation. Use a garden hose to wet down the area before firing. Put on safety glasses before starting your display.

During: As each device burns out, soak it using a hose or bucket of water.

After: Place all used items in a covered, fireproof container and leave it outside and away from homes and buildings.

·    Use fireworks outdoors only.

·    Obey local laws. If fireworks are not legal where you live, do not use them.

·    Always have water handy (a hose or bucket).

·    Know your fireworks. Read the caution label before igniting.

·    Only use fireworks as intended. Don’t try to alter them or combine them.

·    Never relight a “dud” firework. Wait 20 minutes and then soak it in a bucket of water.

·    Use common sense. Spectators should keep a safe distance from the shooter and the shooter should wear safety glasses.

·    Alcohol and fireworks do not mix. Have a “designated shooter.”

·    Parents should not allow young children to handle or use fireworks. Parents and caretakers should always closely supervise teens if they are using fireworks. Only persons over the age of 12 should be allowed to handle sparklers of any type.

·    Do not ever use homemade fireworks of illegal explosives. Report any illegal explosives to the fire or police department in your community.

When using sparklers:

•   Always remain standing while using sparklers.

•   Never hold a child in your arms while using sparklers.

•   Never hold or light more than one sparkler at a time.

•   Never throw sparklers.

•   Sparkler wire and stick remain hot long after the flame has gone out. Be sure to drop spent sparklers in a bucket of water.

•   Teach children not to wave sparklers or run while holding sparklers.

In the event of an injury, immediately go to a doctor or hospital for care. Contact your local fire department if a fire occurs.

Take precautions this 4^th of July and your holiday will be a blast!

SUMMER FRUITS AND VEGGIES

Summertime is a wonderful season for discovering the joy of fresh fruits and vegetables.  Many SCA employees are already enjoying the results of their home gardening, while others are frequent visitors to the local “pick your own” farm or farmer’s market.  In case you needed more convincing, here are some reasons that fresh fruits and vegetables should take up half of your plate at every meal.

1.       UNMATCHED NUTRITION

Someone once told me that taking a multivitamin instead of eating fruits and vegetables was like trading in your luxury car for a bus pass.  No substitute.  While a multivitamin can help to avoid deficiency for a handful of basic nutrients, it can’t come close to providing the thousands of compounds that occur in a serving of broccoli or cantaloupe.  We are still discovering these compounds, which in recent years have included the lycopene in tomatoes and resveratrol in red grapes.  These compounds in fruits and vegetables seem to interact with each other for super disease-fighting power.

2.       NUTRIENT DENSITY

Fruits and vegetables are low on calories and high on nutrients.  That mean, pound-for-pound, you are getting the most benefit to your organs with the least detriment to your waistline!  The color of produce provides information about its nutrients, so go for a rainbow on your plate for the most health benefit.  (For that rainbow, some white stuff counts!  Garlic, onions, cauliflower and turnips are white foods worth choosing.)



3.       FIBER

Fruits are high in natural sugars, but they are also high in fiber.  This means that the sugar enters your bloodstream more gradually over time.  That’s why fresh fruit is a much healthier choice than fruit juices.  The fiber in fruits and vegetables keeps you full for longer and helps with healthy digestion.

4.       THE PLANET

Eating local fruits and vegetables requires less energy, less water, and less pollution than most other foods.  For even better sustainability, try to buy directly from a local farm or grown your own.  If you are concerned about pesticides, you may want to choose organic for the ten foods that are highest in pesticides, also called the “dirty dozen.” 

-          Apples

-          Celery

-          Strawberries

-          Peaches

-          Spinach

-          Imported Nectarines

-          Imported Grapes

-          Sweet Bell Peppers

-          Potatoes

-          Blueberries

For these fruits and veggies, you could also grow your own without pesticides.  For the imported offenders, try to choose a domestic variety.

5.       THE ECONOMY

How can fruits and vegetables help the economy?  You can save money by growing your own food.  You can also help local farmers by buying their crop directly through community supported agriculture (CSA) where you pay a lump or weekly sum for a portion of what they grow all season.  You can also save on healthcare costs (for you and SCA) by staying healthy!