Five Quick Tips to Avoid Holiday Pounds

The holidays are officially here. And if you ate too much during Thanksgiving dinner, trust me when I tell you, you're not alone.

Many people find that overeating and weight gain is a problem this time of year. Simple strategies that don't take a lot of time can help you enjoy the season more without gaining extra pounds. Here are five easy ways to help keep weight gain in check this month:

Number One: Focus on Small Indulgences. Parties abound this time of year. It's easy to load up on way too many empty calories. One way to prevent that without giving up your enjoyment is to pick two or three small indulgences at a party. A bite-sized truffle. A small serving of cheese ball. A sliver of cheesecake. Give yourself permission to whole-heartedly enjoy your favorite treats. And then stick to healthier fare otherwise. Fruit, vegetables, nuts, and deviled eggs are all nutritious options.

Number Two: Choose Your Drinks Wisely. I've never been one to discourage an alcoholic beverage or two in a day. I think for most people, these drinks can provide health benefits. But the options during the holiday season are often higher in calories that what you usually drink. Egg nog with whip cream, Kaluha with heavy cream. These are loaded with calories and sugar. Instead choose lighter drinks like a glass of red wine or champagne with orange juice.

Number Three: Reward Yourself with a Walk. Time to yourself tends to dwindle during the holidays. Set aside time each day, either in the morning, during your lunch break, or after dinner to take a brisk walk. You'll be doing something good for your body and mind.

Number Four: Don't Sacrifice Sleep. When you're feeling pressed for time, it's easy to sacrifice sleep. Make a commitment to yourself right now that you won't do that. There's a clear link between too little sleep and weight gain. By making sure you get enough shuteye most nights (every night is better), you'll help your body stay at its normal weight.

Number Five: Start a Low-Stress Tradition. Stress is another big factor when it comes to weight gain… and what time of year is more stressful than the holidays? Make it a point this year to introduce a low stress tradition. Whether you switch from a big family dinner that you prepare to a potluck party or go from fussy, fancy wrapping paper to gift bags, finding little ways to reduce your stress can increase your enjoyment of the holidays and keep the pounds at bay.

Stay well,
Meghan Krohn

Finally, a Real Alternative to Painkillers

If you live with arthritis or any other condition that causes chronic pain, you are probably all-too-familiar with the risks of over-the-counter pain medications. Non-steroidal anti-inflammatory drugs (NSAIDS) like aspirin and ibuprofen effectively relieve the pain and swelling that causes discomfort, but if you take them for more than ten days at a time they begin to damage your stomach. In the worst cases, they can lead to bleeding ulcers, which can be very dangerous.

Many NSAIDs also make your liver work harder. When taken for a day or two, this is not a big deal. Over the long-term, though, it can get to be a problem.

Fortunately, new research shows that omega-3 fatty acids provide an effective alternative to painkilling drugs.

Two hundred fifty patients living with chronic pain began taking a fish oil supplement. Within four weeks, 59 percent of them were able to discontinue their use of over-the-counter painkillers. Other studies have found that an omega-3 supplement works as well as prescription drugs when it comes to relieving arthritis pain.

The easiest way to make sure you get enough omega-3 fatty acids is to take a fish oil or cod liver oil supplement. Make sure the supplement you choose contains at least 400 mg of EPA and 200 mg of DHA. These two forms of omega-3s are critical to good results.

Some people complain that fish oil causes them to burp and leaves a fishy aftertaste. To avoid this, choose a supplement that has an enteric coating. This delays the breakdown of the capsule until it reaches the small intestine, and that eliminates any bad aftertastes for most people.

Omega-3 fatty acids are much safer than NSAIDs. They also provide additional benefits like a healthier heart and better brain function.

Stay well,
Danny Wallace

Diabetic? Make Careful Shoe Choices

Not many people think of footwear as an important health choice, but if you're diabetic, you can't overlook the impact of the shoes you choose.

Diabetes can lead to a condition called diabetic neuropathy. The chronically high glucose and insulin levels in your blood can be toxic to your nerves, which can affect the level of feeling you have in your feet. Lowered levels of sensation often mean that problems with the feet aren't caught as early as they would have been otherwise.

Foot complications are common in patients with diabetes. In fact, problems involving the feet are the cause of up to 25 percent of diabetes-related hospitalizations in the United States. Often the first indication that there is a problem is an ulcer on the foot. This is an open sore or skin irritation that forms on the foot's surface. If not treated properly, a foot ulcer can ultimately lead to amputation.

Most foot amputations are the result of a traumatic accident. After accidents, diabetic complications are the next leading cause.

What do this have to do with your shoes? Well, researchers found that almost two-thirds of diabetic patients wear shoes that are the wrong size. Often the shoes are too narrow or too short. Shoes that are too small can increase the chances of foot ulcers and amputation.

If you are diabetic, make sure that you have your feet measured before trying on shoes. Insist that a measurement be done when you are sitting down and when you are standing up. Then, keep trying on shoes until you find a pair that fits properly. It can make a big difference to the health of your feet.

Stay well,
Heather Robwell

How to Make Sure You're Getting the Best Care from Your Doctor

Most people trust their doctors, and I think that's good. It's important to be able to trust your doctor. (If you don't, you should find a new doctor!) But it's also important that you take an active role during your doctor appointments.

Even the most trustworthy doctor will have biases and beliefs that might not serve your needs. A recent study underscores this. Researchers found that when a patient had high blood pressure, doctors were less likely to give them advice about lifestyle changes if they were over 60. Doctors also didn't discuss lifestyle changes as often with patients who were not overweight.

I wouldn't imagine that a doctor would withhold this important information from anyone. But deep within their belief systems, they may think if you are over 60, you won't change your habits. Or they might think if you are at a healthy weight, you are already doing everything you should.

That isn't always the case, though, and it leaves people in these groups at a disadvantage.

I encourage you to take your health into your own hands. Not by cutting your doctor out of your life. Instead, initiate questions about positive lifestyle changes that you can make. In some cases, your doctor might be hesitant to get into the discussion, depending on how powerful those underlying beliefs are. It is up to you to insist that you need the information. Once your doctor realizes you are serious, he or she should readily discuss your options. If not, it might be that you should seek out a different doctor.

Your health is too important to entrust entirely to anyone. You must take an active role during doctor's visits. Otherwise you risk missing out on important information that could make a real difference to your quality of life.

Stay well,
Danny Wallace

Eye Care and Depression—How a Pair of Glasses Can Boost Your Mood

As you age, it isn't unusual for your eyes to, how do I put it… age with you. This means poorer vision as you get older. But it isn't all it means.

I'm sure you know you rely on your eyes for a lot of things, but you might not realize the importance of your vision to your day-to-day mood and your overall psychological health. Without good vision, you tend to do less of the things you enjoy. From ballroom dancing to settling down with a good book—failing eyesight makes most hobbies a chore.

Many adults are good about having their eyes checked and wearing glasses or contacts if they need them. But some people are stubborn about it. You know who you are.

That's why I think a recent study conducted by a research team from the University of Alabama is so interesting. They found that when people over the age of 55 with symptoms of depression received a proper eyewear prescription, within two months their depression had eased.

Depression can stem from many causes. One of them is loneliness. Another is frustration. Poor vision can cause both of these emotions. By making sure you can see as well as you should be able to, you'll not only improve how the world looks, you'll improve your own outlook, too.

Stay well,
Danny Wallace

Joint Pain Relief: Natural Ways to Relieve and Prevent Arthritis

Sometimes I think arthritis is one of the worst diseases of aging. It's not the one that people fear, but it steals so much. It fills your days with pain. It makes even the simplest task into a major undertaking. It undermines your quality of life at every turn.

When you have arthritis you are stuck between a rock and a hard place. On the one side you have constant pain. On the other, you have dangerous drugs. Frankly, the whole situation stinks.

Fortunately, there are ways you can escape this dilemma. My favorite, of course, is to just not get arthritis in the first place. People think about preventing heart disease and cancer, but they don't give much consideration to preventing arthritis. There are things you can do though. Here are just a few preventative measures:
• Maintain a healthy body weight. Being overweight puts a greater amount of stress on your joints. By keeping a healthy weight, you'll help to ease the burden on your joints.
• Make resistance training a part of your workout at least twice a week. By building the strength in your muscles, you'll make it so your joints are more stable.
• When you're active, pay attention to pain cues. If something hurts, it means your body wants you to stop. Listen up.
• Use safety gear and proper technique when working, playing, or exercising. Preventing injuries now can prevent arthritis later.

For people that already suffer with arthritis, I think you can do better than over-the-counter painkillers. Over-the-counter drugs damage your liver and your stomach lining. Try these natural pain relievers instead:
• Analgesic creams with menthol relieve pain safely. Since you aren't ingesting anything, you don't put nearly the strain on your body. Menthol is a natural cooling agent that reduces joint pain.
• White willow bark is the original aspirin. It comes from the bark of the white willow tree and contains a natural version of the same ingredients found in aspirin. It can provide ongoing pain relief without the dangerous side effects.

Recent evidence also suggests that pomegranate juice might relieve pain and slow the progression of arthritis. Compounds in the pomegranate help reduce inflammation levels and may also protect cartilage from further breakdown.

When it comes to arthritis relief and prevention, you have a lot of options that are natural, safe, and effective.

Stay well,
Meghan Krohn

When It Comes To Keeping Your Hair…I’m Not Your Best Example!

It’s obvious that I didn’t do a great job on retaining my once thick black head of hair! I was unfortunately dealt the wrong genes. But if some of this information was available to me seven years ago, I might have been able to retain some of my vanity.

But for those of you who are now experiencing any sort of thinning or disappearing of hair you might just want to read this information. It may not be too late for some of you.

There are few things you can do besides relying on some of the unpredictable prescription "fixes" that may or may not work. Often these choices come with uncomfortable side affects.

Or you can try a more natural approach to preventing hair loss.

When it comes to natural fixes, the success often depends on the underlying causes of the problem. In some cases, hair loss is caused by poor circulation. When that's the case, there's a lot you can do to keep more of your hair.

One technique is scalp massage. By gently massaging the scalp for a few minutes two or three times, you can stimulate circulation in the area, which is good for your hair. You can do a self-administered scalp massage, but it's more fun if your significant other will do it for you.

Slanting is another method to bring more blood to the scalp. With slanting, you basically want to get your head below your heart. You can buy an expensive, specialized board dedicated to this purpose. Or you can just lie on your bed and hang your head off the edge. (If you have high blood pressure, talk to your doctor before trying this method.)

Thinning hair can also be caused by the build up of crystals in the hair follicles. Sweat and sebum cause the crystals to form. The crystals block the blood flow in the follicles, so the hair doesn't grow as well. Rinsing your hair with apple cider vinegar after you shampoo can help alleviate this problem.

Taking a saw palmetto supplement may also help you keep your hair. In some cases hair loss is caused by too much DHT in your body. DHT is a hormone linked to hair loss. Saw palmetto lowers DHT levels and may protect your hair.

It's always better to try natural remedies before turning to a prescription drug. If you're concerned by the amount of hair that comes out in the shower or that you find on your pillow in the morning, start using these natural methods to see if they make a difference.

Stay well,

Al Serin

Train Your Brain

The holidays are coming. For most of us that means more stress. And more stress often means more of those embarrassing senior moments. You know the ones, like when you go to introduce your spouse and momentarily blank out on her name.

Fortunately, you can do some quick mental aerobics each day that might help you avoid those uncomfortable fauxpas.

First, start paying more attention to your thoughts. Notice what you're thinking. You are constantly thinking, usually about what you're doing. Take a moment to notice the thoughts. Focus on how cold the floor feels in the morning, how soft your towel feels after your shower, how good your first sip of coffee tastes. These thoughts are there anyway. By taking notice of them, you actually encourage your brain to build stronger neural connections. That can mean a better memory and a greater sense of clarity.

Next, focus on where you are and what you are doing. It's easy for the stress of the holidays to crowd your thoughts. You know how it goes. You're making dinner and instead of focusing on what you're doing, you start making a gift list in your head. Next thing you know, dinner is burnt and you're frustrated. Practice catching yourself the moment your thoughts start to drift away from the moment and bring them back to what you're doing.

Finally, make time for stray thoughts. Just sit on the couch, flip on some music, maybe grab a glass of wine. Then close your eyes and let your mind wander. This is often a great way to relieve stress. I always keep a pad and pen nearby when I do this. When I'm ready to be done relaxing, I write down any thoughts that I had that I don't want to lose.

Lapses in memory are frustrating, but they are common when your stress levels rise. Try these three techniques to lower your stress and improve your memory at the same time.

Stay Well,
Heather Robwell