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It’s the holidays and for most Americans, that means eating – lots of eating – followed by weight gain and a New Year’s resolution to lose weight.

But why not take a healthier approach to what we eat during this holiday season and beyond?

According to a recent website survey, about 18 percent of people say it’s hard for them to eat healthy because they don’t want to stop eating their favorite foods. The good news is you don’t have to. You can still enjoy your favorite occasional indulgences, but in moderation. It’s all about being mindful of what you eat.

Mindless Eating

Mindless eating is consuming food just because it’s there. It’s eating while distracted – watching TV, working at a computer or texting on our smartphones. It’s eating for emotional comfort instead of for hunger. Simply put, it’s not paying attention to what we eat which can lead to being overweight and even obesity.

“Mindless eating has always been an issue,” said Riska Platt, M.S., a registered dietitian and certified nutritionist for the Cardiac Rehabilitation Center at Mt. Sinai Medical Center in New York. “The key to mindful eating is awareness. Just by paying more attention to what you eat, you’re more likely to make beneficial changes.”

Awareness

When you pay attention to what you’re eating, you can make small changes that make a big difference. Here are some tips toward a more mindful approach:

  • Control portions. Especially during the holidays, know that you’ll have more opportunities to eat festive snacks and desserts. You don’t have to deprive yourself, just eat smaller portions and less often.
  • Eat when you’re hungry. Just because the clock says noon doesn’t mean you have to eat. If you’re not hungry, wait until you are – just don’t wait until you’re famished because you might overeat. Also, don’t eat just because the food is available. Learn more about why you might be eating when not hungry.  
  • Plan. Prepare healthy snacks throughout the day. If you tend to get hungry between meals, bring along a 200-calorie, whole grain, high-fiber snack, fiber keeps you feeling full longer.
  • Slow down. Enjoy each bite and put your fork down while chewing, then take a drink between each bite. This gives your body enough time to trigger your brain that you are satisfied (not necessarily full).
  • Pay attention. Do not eat in front of the TV or computer, or while standing in the kitchen or talking on the phone. When you do these things, you’re more likely to lose track of how much you’ve eaten.
  • Use technology. As we continue to become increasingly distracted by modern technology, our focus on health can fall to the back burner. But it doesn’t have to be that way. “We can actually use our smartphones and other electronic devices to help us,” said Platt, a volunteer with the American Heart Association. “There are now apps that manage food records, count calories, help you track what you eat and even provide guidance on healthy food choices at the grocery store and restaurants.”
  • Keep a food diary. Write down everything you eat, look at it, then identify why you ate it – was it hunger, stress, boredom? Then look for areas you can make adjustments and incorporate healthy changes. “Keeping a food diary is really key to awareness,” Platt said. “Most people are surprised at all they’ve consumed when they review what they’ve eaten.”

Eating healthier is easier than you think!

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Asthma is a condition that causes people to have trouble getting enough air to their lungs.  An "asthma attack" is when you have trouble catching your breath.  Some common triggers include:

  • Dust in your house
  • Tobacco smoke
  • Dirty air outside
  • Cockroach droppings
  • Pets
  • Mold
  • Hard exercise that makes you breath really fast
  • Some medicines
  • Bad weather
  • Some kinds of food

Even getting really excited, or feeling very made, sad or scared can cause an asthma attack.

Different kinds of medicine can help.  Sometimes you'll use an inhaler, a little can of special air you squirt into your mouth as you breath in.  Some contain "quick help" medicine that helps keep your asthma under control.

Your doctor can explain ore about your medications and how to use them.  Remember: It's always OK to ask questions! Your doctor and pharmacists are here to help! 

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Tips to Stay Cool

We are all looking forward to spending some much needed time outdoors and enjoying the warmer weather summer brings!  However, with that come the possibilities of danger, as the summertime heat can become brutal.  Keeping cool during summer isn’t just for comfort but also for your wellness. 

Extreme heat can lead to very high body temperatures, brain and organ damage, and even death. People suffer heat-related illness when their bodies are unable to compensate and cool themselves properly. Extreme heat affects everyone, but the elderly, children, the poor or homeless, persons who work or exercise outdoors, and those with chronic medical conditions are most at risk.

Follow these tips below to stay cool this summer:

1.       Alter your pattern of outdoor exercise to take advantage of cooler times (early morning or late evening). If you can't change the time of your workout, scale it down by doing fewer minutes, walking instead or running, or decreasing your level of exertion.

2.       Wear loose-fitting clothing, preferably of a light color.

3.       Cotton clothing will keep you cooler than many synthetics.

4.       Fill a spray bottle with water and keep it in the refrigerator for a quick refreshing spray to your face after being outdoors.

5.       Fans can help circulate air and make you feel cooler even in an air-conditioned house.

6.       Try storing lotions or cosmetic toners in the refrigerator to use on hot, overtired feet.

7.       Keep plastic bottles of water in the freezer; grab one when you're ready to go outside. As the ice melts, you'll have a supply of cold water with you.

8.       Take frequent baths or showers with cool or tepid water.

9.       Combat dehydration by drinking plenty of water along with sports drinks or other sources of electrolytes.

10.   Some people swear by small, portable, battery-powered fans. At an outdoor event I even saw a version that attaches to a water bottle that sprays a cooling mist.

11.   I learned this trick from a tennis pro: if you're wearing a cap or hat, remove it and pour a bit of ice cold water into the hat, then quickly invert it and place on your head.

12.   Avoid caffeine and alcohol as these will promote dehydration.

13.   Instead of hot foods, try lighter summer fare including frequent small meals or snacks containing cold fruit or low fat dairy products. As an added benefit, you won't have to cook next to a hot stove.

14.   If you don't have air-conditioning, arrange to spend at least parts of the day in a shopping mall, public library, movie theater, or other public space that is cool. Many cities have cooling centers that are open to the public on sweltering days.

15.   Finally, use common sense. If the heat is intolerable, stay indoors when you can and avoid activities in direct sunlight or on hot asphalt surfaces. Pay special attention to the elderly, infants, and anyone with a chronic illness, as they may dehydrate easily and be more susceptible to heat-related illnesses. Don't forget that pets also need protection from dehydration and heat-related illnesses too.

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May is recognized each year as National Arthritis Awareness Month. Therefore, we wanted to give you some information on Arthritis, as it is the nation’s leading cause of disabilities.

1. Arthritis is Not a Single Disease

 

Many people think that arthritis is a single disease.  Actually, there are over 100 types of arthritis and related rheumatic conditions.  It is important to be accurately diagnosed and know your type of arthritis so that you can begin an appropriate course of treatment

 

2.  No known Cure for most Types of Arthritis

Though some forms of arthritis, like Lyme arthritis, may be curable with antibiotics, there is no single medication or treatment that cures most types of arthritis. Treatment options can help manage pain, control arthritis symptoms, slow disease progression, and reduce joint damage or deformity.

3.  Rheumatologist Specialize in Diagnosis and Treatment of Rheumatic Conditions.

Your primary care doctor can refer you to a rheumatologist or you can get an appointment through self-referral if your health insurance allows it. Evaluation by a rheumatologist is important so that you can determine your type of arthritis and start a treatment plan.

4. Early Diagnosis and Treatment for Arthritis is Essential

Since there are various types of arthritis and many treatment options, it is important to be properly diagnosed and treated early in the course of the disease. Delaying diagnosis and treatment may allow arthritis symptoms to worsen. Early diagnosis and treatment offer the best chance for preventing joint damage and disability.

5.  Finding Optimal Arthritis Treatment Requires Trial and Error

There are two important points to remember about arthritis treatment. Patients vary in their response to arthritis medications or other arthritis treatments. What works for one person may not work for another. Also, to find the safest and most effective medication or combination of medications, you'll have to weigh the benefits versus the risks.

6. Healthy Lifestyle and Good Habits Can Positively Impact Arthritis

Regular exercise, maintaining your ideal weight, stress reduction, being a non-smoker and getting good sleep are important for living well with arthritis.

7.  Myths and Misconceptions about Arthritis

Have you heard that arthritis only affects old people? Not true. Did you know that arthritis causes only minor aches and pains? Not true. Common forms of arthritis can be cured by changes in your diet? While rare forms of arthritis, such as arthropathy associated with Celiac disease, can effectively be cured with a gluten free diet, this claim is inapplicable to the vast majority of cases. These and several other examples of myths and misconceptions about arthritis, perpetuated by the spread of inaccurate information, can keep a person from managing the disease properly.

For additional information on Arthritis, contact one of our trusted pharmacists or your health care provider.

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