Category Archives: Health Tips

It’s Time To Make Napping a Necessity

After too many days of going to bed too late and waking up too early, naps have become my favorite pastime. Believe it or not, they’ve conducted studies on naps and I deeply regret not being a part of the experiments! Thanks to said studies, here’s some tips from the experts about naps!

  • If it’s a weekday and you’re working, don’t take too long of a nap. The longer the nap, the more likely you are to wake up groggy. Grogginess can last up to 30 minutes so chances are you won’t be very productive. A nap as little as 10 or 20 minutes will leave you energetic, refreshed and mentally sharper. On weekends, try to keep naps at less than an hour so they don’t interfere with nighttime sleep.
  • Avoid nighttime naps. Researchers saying 1 to 4pm is when our body’s circadian rhythms make us more likely to be tired. A late nap is more likely to interfere with your ability to fall asleep at night and none of us enjoy waking up grumpy in the morning.
  • If you suffer from a sleeping disorder like insomnia or sleep apnea, don’t take naps—they will only make the disorder worse!
  • Don’t use napping as a substitute for getting a full night’s sleep!!!

That’s it for now—happy napping!

Source: Wall Street Journal

Best Snacks for Weight Loss

Bikini season is here and people all over the country are trying to stay on top of their game this summer. With healthy eating being so important, I’m here with a few snack ideas perfect if you’re trying to lose weight—check them out below!

Popcorn

Popcorn is full of fiber and has very few calories. Nutty, almost cheese-like flavored nutritional yeast is a great source of vitamin B12. Sprinkling the yeast in your popcorn burns stored fat and calories while helping boost your metabolism.

Melon with Balsamic Vinegar

A cup of watermelon is around 90% water and only has about 45 calories. Adding balsamic vinegar helps activate pepsin, a digestive enzyme that breaks protein down into amino acids.

Edamame with Sea Salt

Edamame is full of fiber, which slows digestion and helps you feel full, making it the magic ingredient while trying to lose weight. Sprinkle some sea salt on a cup on edamame for a snack with 8 grams of fiber and less than 200 calories!

Pomegranate Seeds and Pistachios

Fiber-filled pomegranate seeds will keep you satisfied while providing a major dose of vitamin C. Pistachios contain an amino acid known to help improve blood flow during exercise. Combine the two and you have a snack sending you right to the finish line!

Baked Zucchini Chips with Paprika and Sea Salt

Cut a zucchini into thin slices and toss in 1 tablespoon of olive oil, sea salt and pepper. Sprinkle with paprika and bake at 450°F for 25 to 30 minutes. The paprika will add flavor while boosting your metabolism, reducing your appetite and lowering your blood pressure.

Greek Yogurt-Dipped Berries

Greek yogurt is an excellent source of protein; it combines calcium and an amino acid known to help retain lean muscle mass and burn fat. Dipping berries into plain nonfat Greek yogurt and freezing them for a few hours before eating guarantees an antioxidant-rich afternoon snack!

Turkey and Avocado Roll-ups

Rolling a sliver of avocado in a slice of organic lean turkey breast provides a protein-rich snack with no carbs! The combination slows digestion and prevents future cravings. Looking for something more? Add mustard for metabolism-boosting power!

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Which Sunscreen is Right for You?

UV radiation filtered out by SPF (sun protection factor)

  • SPF 15 filters out about 93% of UV radiation
  • SPF 30 filters out up to 97% of UV radiation
  • SPF 50 filters out up to 98% of UV radiation

For children’s skin: Spray sunscreens or tubes with colorful appearances are definitely easier to apply to children’s skin. But remember, spray sunscreens should be misted into the hands and then spread on the face. Don’t spray the sunscreen directly onto a child’s face. Quick tip—zinc oxide and titanium dioxide tend to be better tolerated by people with sensitive skin, babies and children.

For allergy-prone skin: Avoid products containing preservatives or fragrances, as well as those containing PABA or oxybenzone. Allergy prone patients should also avoid sunscreens containing alcohol.

For acne-prone skin: Avoid products containing preservatives or fragrances, as well as those containing PABA or oxybenzone. Patients with acne may find gel formulas, which usually contain alcohol, more drying and less likely to aggravate acne. Acne-prone patients should avoid greasy sunscreens (often marketed as “creams”), since they may exacerbate breakouts. People on topical acne medications may find gels too irritating on their sensitized skin and may benefit from a light lotion or cream base. Rigorous daily sun protection is especially important since some acne medications increase sun sensitivity, making wearers more vulnerable to burning and skin damage

For dry skin: Look for creams, lotions or ointments, signifying moisturizing sunscreens.

For people with a history of skin cancer or very fair skin: Sunscreen with an SPF of 30+ is recommended daily for extra protection. Frequent reapplication (after two hours outdoor or immediately after contact with water or sweat) is especially important

For darker skin tones: Look for a broad-spectrum sunscreen with an SPF of 15+.

For older people: Spray-on sunscreen is a great option for older people with decreased mobility. Continuous sunscreen use slows skin aging, age spots, wrinkles, sagging and leathery skin.

Stay protected and enjoy the summer months!

Learn CPR, Save a Life.

June 1-7th has arrived, meaning it’s officially National CPR and AED Awareness Week. The American Heart Association and other organizations have federally designated this week to spotlight how lives can be saved if more Americans know CPR and how to use an AED (automated external defibrillator). During National CPR and AED Awareness Week, CPR/AED classes and demonstrations are conducted as educational information is distributed on the importance of being trained in CPR and AED use.

Be on the lookout for local events in your area!

Cardiac arrest is an electrical malfunction in the heart that causes an irregular heartbeat (arrhythmia) and disrupts the flow of blood to the brain, lungs and other organs. Every year, more than 420,000 people experience sudden cardiac arrest outside of a hospital setting, and barely 10 percent survive, making sudden cardiac arrest a leading cause of death in the United States. Early 9-1-1 calls, Early CPR and Early Defibrillation in the first five minutes can mean the difference between life and death.

80% of out-of-hospital cardiac arrests happen in private or residential settings where only 41% of victims get the immediate help they need before professional help arrives. How can you help the survival rate increase? Hands-Only CPR.

Hands-Only CPR only has two simple steps: Call 9-1-1 and push hard/fast in the center of the chest to the beat of the disco song “Stayin’ Alive.” Check out the video below of a Hands-Only CPR demonstration and be sure to share the information with your loved ones

The American Heart Association’s Hands-Only CPR campaign is supported by an educational grant from the WellPoint Foundation. You can find a CPR class near you by visiting www.heart.org

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Source: The American Heart Association

Wellness Tip: Why Sugar Isn’t Sweet on Your Heart

It’s ironic, really, that sugar is so often associated with love and matters of the heart — from Grandma’s famous cookies to boxes of chocolate on Valentine’s Day. But the truth is that sugar is hurting your heart. On average, American adults get 15 percent of their daily calories (based on a 2,000-calorie diet) from added sugar. That’s far more than the 100 calories per day for women and 150 calories per day for men that the American Heart Association recommends. Although questionable food choices account for some of the excess sugar intake, a much greater part of the problem is the hidden sugar in products such as ketchup, salad dressing, cereals, breads, granola bars, spaghetti sauce, and even tonic water, all of which contain lots of added sugar. The resulting excess sugar consumption increases your risk of developing many chronic illnesses, including heart disease. To reduce your sugar intake, check food labels carefully, looking for hidden sugars like the “oses” (fructose, sucrose, dextrose, etc.), corn syrup, nectars, and evaporated or concentrated juices. Do your very best to avoid foods that contain added sugar, and focus instead on fresh fruit, dried fruit, nuts, or veggies for more nutritious snacks.

The Wellness Tip of the Week is from Cleveland Clinic’s 360-5 Daily Wellness Tips.