December Health News

We would like to wish you and yours a very Merry Christmas.  May the Light of the Season shine in your hearts all year!

10 Survival Tips for Holiday Eating

With careful planning, you can avoid holiday weight gain. Read on for some savvy strategies to get you started.

The holiday eating season can wreak havoc on your diet. There are the traditional holiday meals, plus countless parties and events hosted by friends, co-workers, and relatives throughout the season. As a result, American adults usually gain one to two pounds each year - including slightly less than one pound during the holidays. That might not sound like much. But over time, the extra weight can raise the risk of serious health problems such as diabetes, arthritis, and heart disease.

Taking charge
With a little careful thought and planning, you can avoid holiday weight gain. Below are some savvy strategies to get you started.

1. Plan ahead.  Visualize what you will do at the event or party before you arrive.  This will help you stick to a plan. 
• Have no more than one alcoholic beverage, followed by mineral water or club soda.
• Pick out one favorite dessert and have a small piece.
• Focus on enjoying good conversation, not on eating.
2. Don't starve yourself. Before an occasion involving food, eat a piece of fruit, a yogurt, or other light snack before you go. This helps to curb hunger so you don't binge when you're there. If the event is in the evening, make sure to have a healthy breakfast and lunch.
3. Bring your own. Offer to bring an appetizer such as fresh vegetables and low-fat dip. Or, ask to bring a healthy dish to serve at the main meal. This way, you are assured there will be something "safe" to eat. Others will appreciate your efforts, too!
4. Buddy up. Make a goal with a friend to maintain your weight during the holiday season. That way you are accountable to someone other than yourself.
5. Exercise. Sign up for a 5K, a fitness walk, a work challenge, or other fitness event. This will motivate you to focus on exercise and keep your body moving - a great way to prevent holiday weight gain. Besides burning extra calories, exercise can help you cope with stress and depression, which are common for many people during the holidays. Check with your doctor before you increase your activity level.
6. Limit leftovers. Make your home a safe haven. Send your guests home with the high-calorie leftovers if you have entertained. There are enough temptations outside the house. There is no need to make your home a difficult place to maintain control.
7. Make smart substitutions. Practice making your favorite dishes a little healthier.
• Cut the sugar by one-third in the recipe.
• Use trans-fat-free margarine instead of lard or butter.
• Use 1 percent or evaporated skim milk instead of whole milk or cream.
8. Choose beverages wisely. Limit alcohol, which is high in calories.
• Liquors, sweet wines, and sweet mixed drinks contain 150 to 450 calories per glass.
• If you choose to drink, go for light wines and beers. Use nonalcoholic mixers such as water and diet soda or seltzer.
• Watch out for calories in fruit punch, juice, and egg nog as well.
9. Maintain perspective. A single day of overeating won't make or break your eating plan. It takes days of overeating to gain weight. If you overindulge at a holiday meal, put it behind you. Return to your usual eating plan the next day, and leave your guilt behind.
10. Celebrate the true meaning of the holiday. Try to give food less importance by focusing on what the holidays are really about -  time with family and friends.

Coping When Tough Economic Times Taint Holiday Cheer

Store aisles are jammed, menorahs have been lit, and houses and Christmas trees are adorned with lights, which can only mean the holidays are officially in full swing.

But with more than 15 million Americans currently unemployed, many people are finding it hard to make the season bright for themselves as well as their children.

Eighty percent of parents said that money is a significant source of stress in their lives, according to the latest Stress in America survey results released by the American Psychological Association (APA). When worries about tough economic times bump up against children's expectations of lavish gifts and extravagant vacations, that stress is only magnified.

"During the holidays, it's important for families to think outside the expectation of everyone getting everything on their lists," said Mary K. Alvord, a clinical psychologist in private practice in Rockville and Silver Spring, Md. "Otherwise, it just sets adults and children up for disappointment."

"If you're having financial difficulties, it can be helpful to look at the situation as an opportunity to get back to focusing on the things that are the most important, like family togetherness," noted Craig S. Fabrikant, a psychologist on staff at Hackensack University Medical Center in Hackensack, N.J.

Alvord and Fabrikant offered the following advice for how families can make the best of the holidays, in good times and bad:

Be honest. Don't try to hide your financial problems from your kids and pretend to carry on as usual. According to the APA survey, more than 90 percent of children report that they know if a parent is stressed, but less than one-third of parents believe this is the case. "Children know when things are wrong, and they're actually better than adults at picking up the vibes because they can cut through all the defensive stuff," said Fabrikant. Before sitting down with your kids, think about how you'll explain the situation, advised Alvord. "Parents need to discuss the probable consequences of loss of job and income in a realistic but not alarming way," she said. "Kids often misinterpret what job loss means and might think in extremes, such as they might not have enough to eat or may not get any gifts at all."

Have a plan. "This helps us feel that we have some control over our lives, and that we're empowered," said Alvord. She recommended scheduling a family meeting and asking everyone to come up with inventive ideas for saving money during the holidays, such as having a game night or planning a hike through a local trail. "They don't all have to be realistic at first. Encourage brainstorming, and then narrow it down to what's doable," said Alvord.

Tone it down. "You can still get a tree, but you don't have to buy the biggest one on the lot," said Fabrikant. Similarly, it's better to pare down the gift lists to just a few meaningful ones, rather than risk going into debt. "Whether you have 4,000 lights on your house or 50, it really doesn't matter," he added.

Come up with "outside the box" gift ideas. "Whether money is tight or not, it's a good idea to have non-monetary gifts that demonstrate your love by offering your time and energy," said Alvord. For example, family members can create gift certificates where one person offers to do someone else's chores for a week, or a parent gives a coupon for a future activity a teenager would like, such as a special movie. You can also make homemade gifts, which are often the most cherished anyway.

See the silver lining. "It sounds corny, but it's so important to frame the situation in ways of what we have, rather than what we don't have," Alvord said. One idea is for everyone to write down compliments for individual family members on small strips of paper and then put them in a basket or box. "You can take turns reading them aloud while listening to merry music," said Alvord. Save them from year to year and make it a holiday tradition.

Healthy Chicken & Brown Rice Soup

Ingredients: 

• 8 cups low-sodium chicken broth, divided

• 1 medium onion, chopped

• 3 medium carrots, chopped

• 2 stalks celery, chopped

• 2 cups water

• 1 cup long-grain brown rice

• 1 small chicken breast, cut into 1/2-inch cubes

• 1 bay leaf

• 1 bunch kale or collard greens, thick stems removed and leaves thinly sliced

In a large pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion, carrots and celery and cook about 8 minutes or until onion is translucent, stirring occasionally. Add remaining 7 1/2 cups broth, water, rice, chicken and bay leaf. Bring to a boil. Reduce heat to a simmer, cover and cook about 35 minutes or until rice is tender and chicken is cooked through. Remove bay leaf and stir in kale. Continue cooking just until kale is wilted and tender, 3 to 5 minutes.

Nutritional Info: 

Per Serving:130 calories (20 from fat), 2.5g total fat, 0g saturated fat, 20mg cholesterol,200mg sodium, 17g carbohydrate (3g dietary fiber, 3g sugar), 11g protein

October Health News

ARE FAKE SWEETENERS YOUR ENEMY?

If you watched the news recently, or read the news articles online, you may have observed that artificial sweeteners are again a hot topic.

The artificial sweeteners in diet soda, yogurt and other foods consumed by millions can raise the blood sugar level instead of reducing it, according to new experiments with mice and people.

The research shows that zero-calorie sweeteners such as saccharin, sucralose and aspartame can alter the population of bacteria in the gut and trigger unwanted changes such as higher blood glucose levels, possibly increasing the risk for diabetes.  

The findings are likely to fuel the continuing debate over the effect artificial sweeteners have on people's ability to lose weight and lower their risk of diabetes. Some studies have indicated that the sweeteners can help in the battle to lose weight, while others suggest they contribute to weight gain due to altering insulin and glucose levels.

First noticed in mice and then in human subjects, researchers found the bacteria in the gut of those who regularly consumed artificial sweeteners were notably different from those who didn't. In addition, there was a correlation between the sweetener consumption and a disturbance in the blood glucose level.

Next, they found that when people who hadn't been consuming artificial sweeteners began doing so, they had significantly higher blood glucose levels and altered GI bacteria.  This suggests that for some people, artificial sweeteners can alter the composition of gut bacteria in such a way that it may contribute to certain metabolic conditions related to obesity, such as glucose intolerance.

Should you dump your diet sodas and replace them with sugared drinks?  We say NO!  Cut all sodas from your diet and watch closely your intake of sugar in other foods. It's perfectly fine to have an old fashioned Coke, made with real sugar (not high fructose corn syrup) as a treat.  This means enjoying a sugared soft drink perhaps once or twice a month, not daily.

Replace ALL sodas in your diet with water or unsweetened ice tea.  You'll be amazed at the difference in your health.


Easy Ways To Get More Exercise

We're all busy! It's tough to squeeze one more activity into our already overburdened schedules. How can we make time to add healthy exercise into our lives?

Here are a few tips to help you get more active now without carving out a huge block of time.

1. Walk your dog!  Your best friend enjoys outdoor exercise and you enjoy time with him.  Take Fido for a 15-20 minute walk each day  You will both benefit! 
2. Take the stairs.  The elevator is not your friend when it comes to fitness. Climb the stairs regularly and you will find yourself getting in better shape.
3. Head to the mall to walk (tip for Texans in the summer).  Let's face it, summers here are brutal. Who wants to walk a mile when its 90 degrees and 70% humidity?  Go to the mall and walk in the air conditioning. Its free!  And people watching is fun!
4. Don't waste time looking for the best parking spot!  Park further away and walk to the store. Your car door will be less likely to get dinged and you will burn more calories.
5. Grab a buddy!  It's easier to exercise with someone else. Form a walk team in your neighborhood or at work. Walk together and keep each other motivated.  Get caught up on your personal lives while you exercise.

Always talk to your doctor before beginning any exercise program.

Raw Berry Crisp

6 cups mixed berries, such as blackberries, blueberries, raspberries and sliced strawberries
1 tablespoon pure maple syrup, more or less to taste depending on sweetness of berries
1 cup raw pecans
1/2 cup raw walnuts
1/2 cup pitted dates, roughly chopped
1/2 teaspoon ground cinnamon

In a (7- x 11-inch) dish, toss berries with maple syrup. Put pecans, walnuts, dates and cinnamon into a food processor and pulse until coarsely ground. Scatter nut mixture over berries and serve immediately, or chill until ready to serve.

Nutritional Information Per Serving:240 calories (140 from fat), 16g total fat, 1g saturated fat, 0mg cholesterol, 0mg sodium, 25g carbohydrate (8g dietary fiber, 16g sugar), 5g protein

August Health News

We have lots of great health information this month!  This month we feature guest columnist, Christina Durrett, L.Ac Dipl.OM NCCAOM from Tyler Acupuncture & Wellness. Christina is licensed by the Texas Medical Board and the National Certification Commission for Acupuncture and Oriental Medicine. 

Eastern Medicine in East Texas

What is Traditional Chinese Medicine? TCM includes Acupuncture, Cupping, Herbal Therapies, Tui-Na, Tai Chi/Qi Gong and Dietary Therapy.  

Acupuncture is one very important aspect of TCM. Acupuncture is the use of very tiny needles inserted into the body to create a healing response. Our bodies have the ability to produce natural pain relieving chemicals and beneficial hormones to increase our healing responses. Acupuncture done correctly will not cause harm. The needles are hair thin the most you should feel is a slight pinch upon inserting the needle. Acupuncture is appropriate for chronic or acute pain, addiction, weight loss, and many other conditions.

  

What is Herbal Therapy? Herbal therapy is a branch of Oriental Medicine, using herbals and animal products to correct a problem. You might already be familiar with most herbs used, but some are more exotic. Oriental Medicine herbal formulas can be in powder or pill form. They may be used to speed up recovery or act as the sole treatment plan.

What is cupping? Cupping is a branch of Oriental Medicine, using glass, plastic, or silicone cups to alleviate pain. Warm cups are placed on the skin creating suction that increases blood flow and helps alleviate pain and tightness.  If you are a fan of deep tissue massages, you will enjoy cupping.  

Acupuncture is gaining more and more scientific clout each day with more advanced research studies happening all the time. Chinese herbals are found in hospitals and are a part of many treatment plans for western prognosis. A licensed acupuncturist is the only health care professional required to take a national board exam on the use of herbals. Also a licensed acupuncturist completes over 3000 hours of extensive study of Traditional Chinese Medicine. 

Hello, I'm Christina Durrett.  At TA&W we offer the unique experience of treating illness with Traditional Chinese Medicine, homeopathic remedies, and Oriental dietetics. You will have our undivided attention in learning about your health goals. We offer a quiet space for you to heal. Tyler Acupuncture & Wellness is located in Oak Hills, a new business development area off of Old Jacksonville Hwy close to Fresh by Brookshire’s. 

www.tyleracupuncture.com

6647 Oak Hill Blvd.

Tyler, TX 75703

903-787-5842

Tips To Get Started With Yoga

As we get older most of us get less flexible, resulting in stiffness, pain and loss of mobility. But yoga can counteract this tendency and do so much more to keep you feeling good.

Many people think yoga is just for relaxation or stress reduction.  To be sure, a regular yoga practice can greatly reduce stress, but yoga also gives you better posture, balance and strength. With a consistent practice, you’ll find you have more energy. It also lowers blood pressure and eases all kinds of pain, including arthritis. If you enjoy it enough to do it regularly, a yoga practice will help you manage your weight.

For anyone struggling with mood swings or depression, yoga can make a big difference. Getting to know other students in class gives you a feeling of community and distracts from pain and negativity. It is common for people to leave class feeling much better than when they walked in.

If you are thinking about starting yoga, here are five important tips for success:

1. Research yoga offerings and the instructors before attending a class
Some classes focus mostly on the physical body, while others focus more on the mind, emotions and spirituality. Every instructor is different in his or her approach and training, so you may have to try a few different classes and teachers to find out what works for you.

2. Start with a beginner’s class 
Many community and fitness centers offer beginner yoga classes. These classes take into account health challenges common to many, such as cardiac issues, osteoporosis, or joint problems. A good beginner class will also modify the postures with gentler variations and props so that those who are starting out with less physical ability and restrictions can gradually build their strength and endurance. Deep breathing, meditation and relaxation are usually included, which are perhaps the most beneficial components for stress and anxiety.

3. Choose between different yoga types based on your goals
If you are looking more for stress relief and relaxation, a gentle class such as chair yoga, hatha yoga or restorative yoga, which include more relaxation and meditation, might be the way to go. You will still create strength and flexibility in your body with these gentler movements. If you are looking for more physical fitness and cardio, you may want a class with more movement such as a vinyasa or flowing class. Here are a few different types of yoga styles to help you choose what suits you best.

• Vinyasa - This style of yoga combines a series of flowing postures with rhythmic breathing for an intense body-mind workout.

• Ashtanga or “Power Yoga” - Based on six series of asanas which increase in difficulty, allowing students to work at their own pace. In class, you'll be led nonstop through one or more of the series. There's no time for adjustments—you'll be encouraged to breathe as you move from pose to pose. Be prepared to sweat.

• Iyengar - This type of yoga focuses on the subtleties of each posture. In an Iyengar class, poses (especially standing postures) are typically held much longer than in other schools of yoga, so that practitioners can pay close attention to the precise muscular and skeletal alignment this system demands. Also specific to Iyengar, is the use of props, including belts, chairs, blocks, and blankets, to help accommodate any special needs such as injuries or structural imbalances.

• Bikram (Hot Yoga) – Expect to sweat! This method focuses on traditional hatha yoga poses in studios where the temperature is approximately 100 degrees to help wring toxins from the body.

• Sirvanada - Advocates a path to recognize and synthesize each level of the human experience including the intellect, heart, body, and mind.  Sirvanada emphasizes 12 basic postures to increase strength and flexibility of the spine. Chanting, pranayama, and meditation are also included, helping students to release stress and blocked energy.

• Hatha - If a class is simply described as "hatha," chances are it is an eclectic blend of two or more styles. It's a good idea to ask the teacher if the poses are held for a length of time or if you will be expected to move quickly from one pose to the next, and if meditation or chanting is included. This will give you a better idea if the class is vigorous or more meditative.

4. Take your time to avoid injury

Yoga is a process of accepting your body as it is, and working from that place. There should be no pain in yoga, and more vigorous classes definitely increase the potential for injury, which makes it very important to understand the proper body mechanics of the postures. Learn how to do postures slowly and correctly first before you attempt to flow through them quickly. Even a more powerful class should still have time for relaxation at the end, because the body needs time to rest and repair. 

5. Tell your instructor about any health conditions or injuries

Make sure your instructor is aware of any conditions or limitations that you have, and that he or she has a valid certification and can help you work within your own ability level.

Pecan Date Bars

These chewy, fiber-rich bars make a great “on-the-go” snack and supply slow-release energy. A good snack for diabetics too!

1 Tbs safflower oil

2 Tbs Earth Balance Vegan Buttery Spread, melted

2 Tbs local honey

2 Tbs dark brown sugar

2 Tbs fresh tangerine juice

1 Tbs tangerine zest

1 3/4 cup Old-Fashioned Oats

1/4 cup pecans, chopped small

1/3 cup Medjool dates, chopped small

1.   Preheat oven to 350°F. Moisten bottom and sides of 8-inch square pan with cooking spray.

2.   Whisk together oil, butter, brown sugar, honey, tangerine juice, and zest in large bowl until well-combined. Stir in oats, pecans, and dates, and mix well.

3.   Spread mixture into pan, pressing down well to make an even layer. Bake about 20 minutes, until the edges turn golden. Allow to cool completely, then cut into bars.  Makes 16 bars.

per serving: 93 cal; 2g pro; 4g total fat (0g sat fat); 13g carb; 0mg chol; 15mg sod; 1g fiber; 7g sugars