Category Archives: Family Wellness

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6 Tips for Healthy Holidays

We are right in the thick of the holidays now. Thanksgiving and Hanukkah have come and gone. Christmas, Kwanzaa, and New Year’s are nearly upon us.

While this is a time for love and laughter it is also a time for overindulging and too many sweets. With parties taking over your evenings and weekends, and the temptations of cookies and candy, it’s hard to stay on top of your health. Here are 6 tips for staying healthy during the holidays.

  1. Don’t go hungry.
    This is my number one rule at all times, not just the holidays. It is a huge mistake to go to a holiday party or a work function hungry. Go with a full stomach so you can graze and enjoy the food but not overindulge.
  2. Get your workout in.
    Be sure to get up and get your workout in early. It will help to kick your metabolism in to high gear and burn fat all day. This way you don’t have to worry about having a few cookies while out at night.
  3. Offer to bring a healthy dish.
    If you are going to a party where you are asked to bring something, bring something healthy. You can still bring your famous pecan pie, but bring something additional to balance it out. This way you know there is at least one option that’s good for you. Get creative; it’s easy to make little tweaks to make something more nutritious.
  4. Always have water.
    Water helps you feel full, but it also helps keep you hydrated to balance out any cocktails you may be indulging in. Drink lots of water with your meal, and be sure to have a glass between each alcoholic drink.
  5. Pay attention to your portion sizes.
    Don’t deprive yourself of your favorite holiday dishes, but do be mindful of portions. Portions are key when it comes to being sure you don’t over eat. Keep protein to the size of your palm, veggies to the size of your fist, carbs to the size of your hand cupped and sweets and sides to the size of your thumb.
  6. Don’t forget to enjoy.
    All in all, don’t forget the reason for the season. Obviously your health is important, but family and friends are important, too. Don’t beat yourself up for falling off track.

Wherever you are, whatever you are celebrating, I wish you a happy, healthy holiday season. Enjoy your time with friends and loved ones.

As you bustle about with travel or cooking or last-minute shopping, remember to find a quiet moment to breathe and put your feet up.

From my family to yours, Happy Holidays.

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2 Health Items to Bring When You Travel

Holiday season is upon us, which means you may have some plans for travel. Whether you are hitting the road or catching a flight, there are two things you should always make sure to bring with you.

First, bring any medications you and your loved ones will need while you are away. This includes daily medications, as well as any “as needed” medications. It’s best to bring them in their original package to ensure you use the right medication during travel. It also helps TSA agents at the airport identify what you have in your bag. If any of your prescription medications are running low, consider refilling them before you travel. It’s usually easier to do so at your own pharmacy rather than in a different location that may or may not have your particular store. Also, even if you’re not traveling, it’s a good idea to refill prescriptions before holidays, which may impact pharmacy hours.

Second, bring your health insurance card. If you keep your health insurance card in your wallet, you may be all set. Just remember, if you switch wallets for travel, be sure to grab your insurance card. Hopefully you won’t need it, but you never know what might happen while you’re away. One of your family members might get sick and need to visit a local clinic. You may need to fill or refill a prescription while you’re away. By taking your health insurance card with you wherever you go, you will be prepared for the unexpected and possibly avoid extra out-of-pocket costs.

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4 Ways to Maintain Your Breast Health

Did you know that almost 1 in 8 women will develop breast cancer at some point in their lifetime? Maintaining your breast health is so important to preventing breast cancer. Today, we’re sharing four important things to do to keep yourself healthy and prevent breast cancer.

Thermography 
Thermascans are much less invasive than mammograms. This process uses thermal imaging to look for “hot spots” on the breast. These hot spots are from blood flow to a specific area that cause abnormally high skin temperatures. If hot spots are found in breast tissue it can signify the presence of breast cancer. Thermascans are great to develop a baseline of breast health and can be done annually. They are also great for early detection as hot spots typically show up long before cancer does in the tissue.

Exercise
Any form of exercise is good to help prevent cancer, whether strength training, cardio or simply walking. But if you’re really trying to curb your cancer risk, consider doing Pilates. Pilates helps to build long lean muscles without creating bulk, which can pose a problem when trying to check for lumps.
Self-exam
Self-exams are so important. So many women do not do them but they are essential for early detection. Try to make this a weekly or nightly routine when you take a shower. Finding a lump early can be key to catching breast cancer before it spreads.
Iodine
Iodine is a trace mineral essential for normal metabolic function. The typical American diet is very iodine deficient, even for those who eat iodized salt. However, studies have found that iodine supplementation can reduce the occurrence of fibrocystic breast disease. Adding a liquid iodine supplement will help break up cysts in the breasts that could lead to cancer. It can also help with your metabolism and thyroid.
Whole foods
Eating whole, natural foods can be a huge player in preventing breast cancer. Be sure you’re getting a lot of nutrients from leafy greens and organic vegetables. Eat lots of lean protein and try to avoid processed foods and sugar. Sugar feeds cancer so it is best to keep sugar intake to a minimum.
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