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Healthy Brunch Ideas

June 8, 2011 by

healthy brunch ideasBrunch is the perfect time to eat healthy. From fruit to whole-grain muffins and Canadian bacon to turkey sausage, an endless variety of food works for brunch. We’ve come up with a dozen delicious options to help you stay on your healthy eating plan.

Multi-grain pancakes and waffles contain anything you want them to: oat, buckwheat, whole wheat, cornmeal, flax seed, or spelt. Use whole grains as much as possible, and don’t be afraid to add blueberries to those pancakes!

Whole-grain muffins give you the texture and taste you want in a healthier package. Use applesauce or mashed bananas to replace the fat during cooking, and use all-fruit spreads or nut butters on top.

Turkey bacon and sausage add low-fat protein and delicious flavor to quiches, casseroles, and scrambles.

Smoothies are the perfect way to blend your favorite fruits with protein powder, juice, yogurt, or even ice cream. Try several recipes, as there are hundreds of ways to make a tasty smoothie.

Tofu can replace meat in almost any dish. It can also be marinated and barbecued or used in place of cheese.

Canadian bacon has incredible flavor and one-third the calories of regular bacon. It’s also much lower in fat and sodium.

Vegetables of any kind add nutrition, color, and flavor to egg dishes, salads, and side items. Omelets and quiches are an ideal place for a variety of veggies. Try to eat as many different colors as possible to ensure you’re getting the full spectrum of antioxidants and nutrients.

Fruit is a brunch favorite and is used for everything from fresh-squeezed juice to tarts. Like vegetables, be sure to eat a variety to take advantage of the excellent nutrition fruit offers.

Nut and fruit butters and all-fruit spreads are healthy substitutes for butter and high-sugar jellies and jams. Choose from all-natural peanut butter, almond butter, cashew butter, apple butter, and spreadable fruit. All are available in stores, but read labels carefully: nut butters should have only one ingredient: the nut itself. Ingredients on the fruit butters and spreadable fruit will vary, but there should be only a few ingredients with no added syrup, sugar, or oils.

Quiche is a delicious, healthy main course, perfect for any type of food you want to put in it. Eggs, vegetables, meat, cheese, and tofu are common ingredients, and quiche invites experimentation with flavors, ingredients, and spices. A casserole is also a good option for a quick and easy brunch dish.

Wild or game meat adds unique flavor and healthy protein to any dish. Game is naturally low in fat, and does not receive antibiotics or hormones. Game meat includes venison, elk, bison, moose, alligator, and wild boar.

Real eggs are one of the healthiest foods you can eat and full of protein, vitamins, and minerals. Eggs are versatile and can be cooked a number of different ways: fried, scrambled, sunny side up, hard- and soft boiled, and poached.

Keep in mind that how you cook and serve is just as important as what you cook and serve. Stay away from partially hydrogenated oils, such as margarine. Coconut oil and olive oil are good choices for both cooking and serving. Real butter, low-sugar syrup, and cream cheese in moderation add a delightful taste to the table. And of course, stay away from high-fructose corn syrup.

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5 Ways to Improve Your Mental Health

June 6, 2011 by

mental healthYour mental health is a vital part of your overall health, yet we often ignore it. When you feel mentally alive, your physical health improves as well. Follow these five tips to improve your mental health and increase your happiness.

1. Address negative beliefs.

Most of us hold negative beliefs, and they have a detrimental effect on our mental and physical health. We choose to hold these beliefs for whatever reason, and some may be valid while others are outdated or simply incorrect. Negative beliefs lead to a negative attitude, which saps your energy and alienates family members, caregivers, and friends.

To change a negative belief, you must identify it. Ask a trusted friend for help with this. Once you have determined which are your negative beliefs, ask yourself three things: where they came from, whether they are true, and whether you still want to hold onto them. Letting go of negative beliefs can be difficult but tremendously freeing, and it must be your decision to move forward without them. No one can force you to release a negative belief.

2. Replace the negative with a positive.

Whenever a negative thought creeps into your mind, focus on the positive of the situation instead. The negative thought will float off, and you’ll be happier, more relaxed, and able to deal with the situation as a whole. This is not to say you don’t need to deal with negative thoughts or situations—sometimes you do—but often negative thoughts are holdovers from those negative beliefs you’re trying to lose.

For example, if you’ve lost 10 pounds and have a negative thought about your ability to continue losing, remind yourself that you’ve already lost 10. Tell yourself how good you feel, and encourage yourself to keep going. If you let a negative thought stay in your mind, you’ll fall into it and have a difficult time climbing out of it. Concentrate on the positive, and don’t dig yourself a negative hole.

3. Reduce stress.

Stress causes not only physical problems, but also mental blocks and issues. Reducing stress is one of the fastest ways to boost your mental health. One quick way to feel better is to take three deep breaths: inhale through your nose, close your eyes and hold it for two seconds, and then exhale through your mouth. Exhale as fully as you can, and feel the stress melt.

Several other ways to decrease stress include exercise, meditation, massage, and aromatherapy. Sometimes walking away and being alone for 5–10 minutes or listening to your favorite music is all you need to reduce anxiety. Experiment to find your best stress relief.

4. Take a break from your life.

A change of scenery is always good for your mental health. Take a week-long vacation at least once a year. You’re doing yourself and your family a disservice if you accrue vacation time and never use it. Find the time to do something for you. Get away and explore new places, or take a week off to work on a hobby you never seem to have time to enjoy. You’ll return refreshed, relaxed, and happier.

5. Exercise your mind as you do your body.

We move through each day doing what we must, but we don’t stimulate our minds as often or as deeply as we should. Your mind craves challenge and creativity, and you feel alive and alert when you give your mind a new job. Take a class, learn a new hobby, go to a symphony or museum, or do the crossword in the newspaper. Try something new and excite your brain, as well as improve your memory.

Your mental health is just as important as your physical health, and the more you take care of your mind and exercise it, the happier you’ll be. If you do it consistently, the benefits last long into old age.

What’s your favorite way to take care of your mental health?

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Important Self-Exams Every Woman Should Perform

June 1, 2011 by

Image to the left taken from Cancer.org.

 

Self-exams help you to detect changes in your body between visits to your doctor. Many lives have been saved due to diligent self-examination, and following are two self-exams you’ll want to perform regularly.

BSE or breast self-exam

Each woman has her own method of examining her breasts. Some do a systematic BSE monthly or bimonthly, while others keep an eye on their breasts by regularly feeling them in the shower or while lying in bed. Often, women ask their significant others to help them check, or they visit the doctor several times a year for a clinical exam.

While a regular BSE with a consistent technique is best, perfect technique is not as important as frequency and diligence. Sometimes, women stress needlessly about doing it correctly. As long as you feel the entire breast and overlap your motions, you’re doing it right. The goal of a BSE is to know what is normal for you and check for changes.

If you’re not sure whether you’re feeling the entire breast, cancer.org suggests the following BSE routine:

  • Lie down and bend your arm behind your head to spread the breast tissue evenly over your chest, making it easier to examine.
  • Imagine your breast is divided in vertical lines from your underarm to breastbone, and use the finger pads of your other hand to feel for lumps in an up-and-down pattern along those lines. Move in dime-sized circles, slightly overlapping the previous line as you move up and down.
  • Use different levels of pressure at each spot so you feel all the breast tissue, especially if you have large breasts. You can feel the tissue close to the skin with light pressure, tissue in the upper half of the breast with medium pressure, and lower breast tissue with deeper pressure. There will be a ridge at the bottom of each breast, which is normal. If you have questions about pressure, talk with your doctor or nurse.
  • Examine the entire breast area, and then repeat the exam on your other breast.
  • Stand in front of a mirror, press your hands on your hips, and look at your breasts for changes in shape or size. Also look for rashes, redness, or dimpling.
  • Raise each arm slightly, and feel the underarm for lumps.

Some women may find it easier to examine their breasts in the shower, which is fine, as long as you are thorough—or add this routine to your shower exam. Current medical literature suggests that the above procedure is the most effective for finding lumps as soon as possible.

Skin exam

A regular skin exam will help you keep an eye on moles, freckles, and other spots that could become cancerous. It should be done at least once a month, and if you ask your doctor to do a full-body exam first, you’ll have a baseline. While it may sound daunting, after you’ve done a full skin exam a couple of times, it shouldn’t take more than 10–15 minutes.

Warning signs of skin cancer include a change in an existing mole or spot, or any growth or spot that . . .

  • Appears during adulthood.
  • Increases in size or thickness.
  • Changes in texture or in color—especially if it turns pearly, multicolored, brown, or black.
  • Has an irregular shape or outline.
  • Is bigger than a pencil eraser.
  • Continues to hurt, itch, scab, or bleed longer than three weeks.

If you see any of these signs, don’t wait or hope it goes away. See a doctor, preferably a dermatologist.

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7 Ways to Beat Stress

May 30, 2011 by

stress reliefStress adversely affects every aspect of your life, from your health to your relationships. Many people don’t realize how stressful their lives are, and they don’t know how to deal with or reduce their stress. Let’s explore seven ways to improve your life by beating stress.

Determine your stressors.

We all have different areas of our lives that cause stress. While you may not be able to change stressful situations, by identifying your stressors, you can develop a plan to deal with them as effectively as possible. For example, if work causes stress, you can go to the gym after work to release tension with a workout, or leave the building for lunch to get away from your desk for a few minutes.

You might be able to change your response to stressors by altering the situation to make it easier to bear. For example, if visiting the doctor during the day is stressful because you need to go to work afterward, perhaps you can meet the doctor in the evening or on a weekend day. If you become agitated during rush hour traffic, try a new route or travel at a different time.

Avoid people, places, and things that upset you.

We all have people who make us uncomfortable or tasks we dislike doing. When those aggravations become stressful, it’s time to take matters into your own hands. Rethink whether it’s necessary to have dinner with the neighbor who criticizes your cooking. Perhaps it makes sense to find an accountant to do your taxes or a detailer to wash your car. Delegating tasks and avoiding stressful people not only reduce your stress, but they also give you a marvelous feeling of freedom.

Know your limits.

Be realistic about your time and what you can do, and say no when you need to. When you’re at your limit, additional items on your to-do list become stressors. Stand your ground and be assertive when you need or want to say no.

Give yourself a treat.

Integrative therapies such as massage, reflexology, and aromatherapy help to reduce stress, lower blood pressure, and relax you. They’re also fun and rejuvenating. Find a certified practitioner or visit a spa, keep an open mind, and give it a try.

Turn off the noise.

Unplug and spend at least 30 minutes alone and quiet every day. We’re all bombarded by technology and advertising, and it’s overwhelming. When you get away from the constant noise, you’ll feel your stress melt away. Spend that time doing what you enjoy, whether it’s a walk or a hot bubble bath. Unwind and enjoy.

Tune out negativity.

Do you really need to watch the 10 pm newscast each night or read the paper every day?  The news is mostly negative, which raises your stress levels. Your mind doesn’t need any more input on weather disasters or the latest political upheavals around the world. Don’t take on the world’s problems as your own. Rather than watch the news, find a comedy or cartoon to watch. Better yet, turn off the TV and read a book.

Experiment to find your best release.

Some women relieve stress by laughing or crying, and others find exercise or art to be their release valve. You may need to try a few different outlets to relieve stress, such as watching classic TV comedies, renting a movie that makes you cry, painting, or going to the gym. You may find one perfect stress reliever, or you may decide a combination of activities helps.

As you work through your stress, stay positive. Negativity is an unhealthy stressor and can creep into areas of your life that aren’t stressful. An upbeat attitude will do wonders to combat stress and help you feel healthy and at your best.

What do you do to combat stress?

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The Importance of Sleep and How to Get More of It

May 23, 2011 by

sleep apneaWe know we need it, but we don’t get enough. Sleep can be elusive, and most of us have problems sleeping occasionally. According to the National Sleep Foundation (NSF), at least 40 million Americans suffer from sleep disorders, and 60 percent of adults report having insomnia at least a few times a week.

While the occasional sleepless night is nothing to worry about, the Harvard Women’s Health Watch reported that chronic insomnia decreases the immune system and leads to health problems such as weight gain and hypertension. These health issues, as well as medication and painful disorders such as arthritis, often result in continued insomnia, creating a vicious cycle.

Other health issues linked to sleep loss include:

  • Impaired memory and learning problems.
  • Less effective decision-making.
  • Daytime drowsiness, thought to affect some 40% of adults per the NSF.
  • Irritability, anxiety, and impatience.
  • Mood swings.
  • Higher stress levels.
  • Diabetes.

The need for sleep varies, with an average of eight hours being the ideal for most adults. Shift workers, truck drivers, medical professionals, and teens and young adults tend to live on less sleep than they truly need, causing problems for themselves and others.

While quantity of sleep is important, quality of sleep is vital to your health. You’re better off sleeping soundly for 7 hours than sleeping restlessly for 9 hours. You can take some simple steps to improve both the quality and quantity of your sleep:

  • Avoid strenuous exercise, alcohol, and caffeine at least four hours before bed.
  • Keep a regular sleeping and waking schedule, even on weekends.
  • Reconsider keeping a television or computer in your bedroom. The light from the screen can disrupt sleep.
  • Make sure your mattress is comfortable, turn it regularly, and replace it after 5–7 years.
  • Keep your room as dark as possible and slightly cool.
  • If your sleep partner tends to toss and turn, consider a larger bed or one of the newer beds that has dual controls for firmness. These modern beds tend to minimize disruption of your sleep if your partner is restless.

While short-term insomnia is usually not an issue, continued sleeplessness may indicate a problem such as sleep apnea or narcolepsy. Most sleep disorders go undiagnosed, and could be discovered and treated with a simple test at your local hospital or sleep center. If you have insomnia more than once a week, talk to your doctor about a referral for sleep testing.

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The First Step in Quitting Smoking: Why Do You Want to Quit?

May 16, 2011 by

quit smokingAre you ready to quit smoking?

The first step in quitting is to determine why you want to quit. You know you should, and maybe your doctor has told you that you need to quit. However, you won’t be successful long-term unless the desire to quit comes from you, and the reasons you quit have to be your reasons. You can’t quit to please others or because they’re pressuring you. If you do, you’ll use that person as your excuse to go back to smoking.

You know what we’re talking about. At least once, you’ve tried to quit because someone was bugging you. When you did, you lasted for a few weeks or even a few months, but it was a tough quit to maintain because you weren’t doing it for yourself. In the end, you went back to it because deep down, you didn’t want to quit then—and you were even a little resentful of the person who was pressuring you.

So if you’re thinking about quitting for your kids, your spouse, or the dog, stop right there. What are your reasons for quitting? What do you want out of it? Your reasons will keep you going when you have that irresistible craving for a smoke. Your reasons will help your quit go more smoothly. Yes, quitting can be difficult at times—but quitting for other people’s reasons is even harder.

Here are ten common reasons for quitting we’ve heard from successful smokers:

  • I was tired of spending all my money and having nothing to show for it.
  • I woke up one day and decided I was done. I’d had enough of the smell, the expense, and the coughing.
  • I knew I could do so much more with the money and time I spent on smoking.
  • I wanted to feel better and not be dependent on cigarettes to get me through the day.
  • I didn’t like being addicted to nicotine because I was missing a lot of life.
  • I was sick of smelling and feeling bad all the time.
  • I wanted to run and play with my kids (or grandkids).
  • Being a smoker wasn’t for me—I’m worth a lot more than that, and I want to live to be an old lady.
  • The thought of having lung cancer or COPD scared me, and I knew it was time to quit.
  • I just got tired of the habits: waking up and smoking, driving and smoking, eating and then smoking . . . it was ridiculous.

Do any of these reasons resonate with you? What benefits of quitting are you looking forward to? When you have your own, clear reasons to quit, it’s time to move forward and do it—but quitting without a reason that is meaningful to you is a setup for failure.

 

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How to Maximize Insurance Coverage and Discover the Full Range of Benefits

May 9, 2011 by

health insuranceHealth insurance coverage can be confusing, and often patients don’t know what is covered, which can lead to problems and extra expense. Following are three ways to maximize your insurance coverage and get the most for your money.

Premium cost isn’t the only consideration.

Many employers offer only one health insurance policy, but you do have the option to purchase coverage elsewhere. If you choose to purchase privately, look at more than the monthly premium before buying. Plans vary widely in their coverage and total cost, and some will be a better fit with your family’s health situation and desired coverage.

You should consider several things when buying health insurance:

  • Coverage should be adequate for any current health issues, including paying for prescriptions, medical equipment, and services such as physical therapy and nursing care.
  • Pre-existing condition coverage varies, but normally there is a waiting period before insurance will cover those health issues.
  • Deductible is the amount you pay each year before insurance goes into effect. This may be separate from your copayment.
  • Coinsurance is the percentage you pay after insurance kicks in. This typically varies from 10–50%.
  • Maximum out-of-pocket expense is the maximum dollar amount you will pay each year. Once you have reached that amount, insurance pays 100% up to the maximum plan dollar limit.
  • Maximum plan dollar limit is the most the policy will pay. Plans may have an annual and / or lifetime maximum dollar limit.
  • Copayment is the amount you pay at the time you visit the doctor, pick up a prescription, or enter the hospital. This payment may or may not count toward your deductible.

You will also want to check whether your doctors and pharmacies are listed in the insurance company’s network of providers. If they are, your visits and prescriptions will cost less. If they aren’t, you’ll pay considerably more—and some plans will not cover any care given out of network.

Read your policy thoroughly.

It’s not exciting reading, but familiarizing yourself with your policy will avoid nasty surprises and extra cost and hassle later. Speaking of surprises, you might find services and products are covered that you never thought of, such as alternative treatments and over-the-counter medicine.

Insurers send updated policies regularly, so be sure to read those as well, and keep the summary of benefits handy for quick reference.

Double-check your policy before, during, and after you receive care.

Make sure that everything you need is covered by your policy. Check whether you will need referrals from your physician or authorizations from the insurance company before you go in for care. Every insurance company has specific procedures they follow, and straying from them can cost money or time.

Any time you receive care, you need to be proactive about ensuring that your doctor’s office is coding and submitting your information correctly. Afterward, carefully check all bills to see that the insurance company is paying them. Don’t be afraid to talk to the insurance company directly and do what you can to maximize your coverage.

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How to Make Sure You and Your Doctor Communicate Effectively

May 6, 2011 by

breast reconstructionYour relationship with your doctor is a partnership, and one of the best ways you can help each other is to communicate effectively. You’ll avoid misunderstandings and hurt feelings, and the two of you can quickly move forward in your treatment. When it’s time for your next appointment, using the following tips can make a positive difference in your relationship.

Always be as honest and as specific as possible.

Even if you’re uncomfortable, tell the truth—your doctor can’t successfully treat you otherwise. If you’re not sure how to answer a question, say so instead of guessing. Your answers should be as specific as possible, even if you need to add more information or ask questions before replying.

Don’t be afraid to ask or tell your doctor anything—he or she has literally heard it all.

Listen, and then ask questions.

Sometimes while the doctor is talking, patients have an emotional reaction that prevents them from hearing the rest of what the doctor has to say. Listen to everything the doctor says, try not to react right away and let it process for a moment, and then ask questions.

Note anything unusual, and write down your questions before you go.

Keep a calendar or day planner with you, and jot down any symptom that is unusual for you. The night before you go to the doctor, make a note of these symptoms as well as questions you have. Often we go to the doctor with a list of questions in our head, and then forget what we wanted to ask. This step will save time for both of you during the appointment.

Never ignore unusual pain, discharge, or bleeding. Contact your doctor immediately.

Tell your doctor about everything you take.

Make a list of your medications and any dietary supplements you take, including vitamins and aspirin. Be sure to note dosage size and frequency. Give the list to your doctor for your file, and send a copy to your pharmacist. Update these lists at least once or twice a year.

Don’t be offended by non-medical questions.

Your doctor might ask about your job or what you do on weekends, and this is not to pry, but to evaluate how your lifestyle might be affecting your health. Stress, eating habits, and alcohol consumption may be factors in your condition.

Let your doctor know if he or she doesn’t communicate well with you.

Your doctor needs to know if his or her communication style isn’t effective. Think back on your last few appointments. Did he or she say anything that upset you, and was everything explained in a way you could understand? Were you comfortable talking with him or her?

Give your doctor specific suggestions to improve your partnership. If you’re not comfortable doing that in person, send an email or leave a voice mail after hours on the doctor’s private line.

Your doctor is there to help you—and he or she can do a much better job when you have built a relationship based on trust and good communication. This process can take a little time but is well worth the effort.

What do you and your doctor do to create effective communication?

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How to Talk to your Spouse about Health Concerns without Scaring Him

May 2, 2011 by

health concernsYou need to talk to your husband about your health, but it scares him when you bring it up. You need to have a strategy for talking to him. You can’t stop him from fearing for you—he loves you and wants you healthy and safe—but you can minimize his anxiety with a few simple tips.

Be clear on what you need to tell him at this point.

One of the worst things you can do is to throw a worst-case scenario at him from the start. That would unnecessarily scare anyone. If you’ve found a lump, tell him you’re going to have it checked out. Answer his questions, but don’t put thoughts in his mind that don’t need to be there at this time.

Have the facts in front of you, and keep it short and to the point.

Men often respond better when they can see the facts. Show him studies, doctors’ websites and blogs, WebMD—anything that clearly states the facts so he can see for himself. Practice what you’re going to say, and focus on being clear and succinct.

When you talk to him, get right to the point and then stop. If you ramble, his attention may wander, or he may tune you out right when you need him to listen. Ask him if he has any questions, and answer them honestly—but again, keep it short.

Try to keep your emotions in check during the discussion.

When women are upset or crying, their husbands feel powerless and unable to solve the problem, so they become frightened and angry. If you can hold your emotions just until you’ve finished telling him what you need to, he’ll hear you more clearly.

We’re not saying you need to stifle your emotions, but give him a chance to hear and comprehend what you’re saying without becoming frightened because you’re upset.

Have the doctor explain it to him.

If you’re not comfortable talking to him, or you think he might have questions you can’t answer, have the doctor call him at home. If you take him to the doctor with you, his mind will run wild while you’re in the waiting room, and he’ll scare himself. Leave the room while he’s on the phone, and do not have the doctor call him at work unless it’s good news.

Give him time to process.

After you’ve talked to him, go to another room for a while to let him sort through his thoughts. He needs time to process what you’ve told him, and he needs to be alone. Tell him to take his time. It might be five minutes or five hours, but give him the time he needs.

What strategies have you used when talking to your husband about your health?

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Exercising as Fun Rather Than Drudgery

April 25, 2011 by

We all know exercise is a vital part of creating a healthy life, but often, we see exercise as another chore we need to finish. Following are some ideas to help you play and have fun with exercising instead of putting it off or dreading it. No matter which exercise you choose, set realistic goals for yourself and focus on fun.

exercisePlay. Do what you enjoy.

If you pick an activity you like, you’ll look forward to doing it regularly, and you’ll be more likely to stick with it long term. It doesn’t matter what it is as long as you’re moving, so be creative. Is there a sport you’ve always wanted to try, or perhaps a form of dancing you enjoy? Did you love to roller skate as a kid? There’s no reason you can’t learn a new sport, dance, or roller skate now.

If you prefer being indoors, you might like weight lifting, yoga, swimming, or Zumba dance. If you’re an outdoors person, try rock climbing, skiing, bicycling, or simply walking. The more you love what you’re doing, the more often you’ll do it, and the more benefits you’ll reap from it.

Make a fun date with yourself.

Decide which time of day you would most enjoy moving, and schedule it in writing. Be realistic—if you’re not a morning person, don’t plan a 6 a.m. workout. Would you enjoy going to a yoga class after work, or taking the dog for a walk after dinner? Decide which days and times suit you best, and start there.

Think of this time as “I get to . . .” instead of “I have to . . .” because your attitude before you exercise will dictate your frame of mind while you’re doing it.

Take it easy at first, and then challenge yourself to do just a little more.

Don’t expect miracles the first day or the first week. Again, be realistic with yourself. Start slowly, and do what you can. If five minutes is your limit today, great—you might be able to go just a little longer tomorrow and do 5 ½ or 6 minutes. By starting slowly, you’ll have a sense of accomplishment without hurting yourself by doing too much, too soon.

Find an exercise buddy.

If you have a friend who makes you laugh or is fun to be with, maybe he or she would like to exercise with you. If you’re going for a walk, take the dog, or walk with your spouse or children. Exercise time can double as family time, and it’s easier to stay motivated when you have other people to exercise with.

Variety is the spice of life.

Nowhere does that saying apply more than to exercise. Varying your workout with new activities will not only keep you motivated, but changing your routine also works different parts of your body. Try something new once a month, and have different activities for the seasons.

What do you do to keep exercise fresh and fun?

 

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