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stop the flu!

- get vaccinated, if possible
- wash or sanitize your hands frequently
- cover your cough / sanitize surfaces
- stay home if you're sick!
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts

Thursday, December 24, 2009

'twas the night before fitness...er, Christmas.




‘Twas the night before Christmas, when all through the gym
Not a treadmill was running, no bike was a-spin;

The towels were rolled by the front desk with care,
In hopes that all fit ladies soon would be there;

But this fit lady was fast asleep in bed,
While visions of tempo runs danced in my head;

Then my alarm, in its loudness, went off with a clap,
Waking me up from my long winter’s nap,

When out on the street there arose a pitter-patter,
I sprang from the bed to see what was the matter.

Down the stairs I ran just like Paula Radcliffe
(If she broke an ankle and her knee was stiff).

The sun in the east crept up steady and slow
Trying to convince me it wasn’t ten below,

When, who just happened to run by in a blur,
But Girls Gotta Move and eight fitness bloggers,

With my fitness slave drivers, so lively and quick,
I knew in a moment I was in for it.

More rapid than eagles their orders they came,
And they whistled, and shouted, and called us by name;

“Run, Eat, Repeat! McSlacker! now, Tina and Jenna!
On MizFit! Jogger’s Life! Let’s go Fit Bottomed Girls!

To the end of the race! you won’t hit the wall!
Now sprint away! sprint away! sprint away all!”

And these runners had endorphins in great supply,
When they met with a hill, up to the top they’d fly,

So up to Central Park the ladies they flew,
With a group full of athletes—marathoners too.

And then, in a twinkling, I heard on the street
Prancing and pounding of many little feet.

As I drew in my gut, and was turning around,
Down the trail Girls Gotta Move came with a bound.

They were dressed in spandex, from their head to their feet,
And their clothes were stained with bits of cream of wheat;

Racing bibs were safety-pinned right onto their backs,
And they weren’t followers—they were leading the pack.

Their abs—how they rippled! Their quads were so cut!
Their can-do ‘tude pulled me out of a running rut!

Their broken-in shoes were laced up like the pros,
And their quick stretches meant they were ready to go;

Wads of gum were held tightly in their teeth,
Matching sweatbands encircled their heads like wreaths;

They had infectious smiles and flat little bellies,
That made me wish they’d eat a bowlful of jelly.

I felt chubby and plump, like a jolly old elf,
But I really liked them, in spite of myself;

A wink of their eyes, and a twist of their heads,
Made me wonder if I’d soon be dropping dead;

They spoke not a word, but went straight to their work,
They picked up the pace of our run; then turned with a smirk,

And picking up their knees, elbows tucked, breathing deep
They gave us a nod, and the pace we did keep;

They ran to the finish, and to the team gave a grin,
Knowing our running obsession was to begin.

But I heard them exclaim, ere they ran towards the sun,
“Good health to all, you guys gave us a run!”

{source}

Friday, November 13, 2009

have a healthy weekend!


i'm sorry this is a bit later in the day. i've been feeling under the weather so today's posts isn't super long or from multiple sites. there should be enough to keep you occupied :)

how to survive anything. sweet.

focusing on your core can reduce the risk of diabetes and cancer. great tips for healthy strong abs.

here's one I found super useful. I eat too much all the time, and then feel sick for the rest of the night. here's how to fix that :)

best and worse appetizers.

all about calcium.

some ways to get a good night's sleep.

and...super cute/cool idea...a pie in a jar!

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Tuesday, November 10, 2009

a healthy relationship with food


1. Reject the Diet Mentality - Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger - Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food - Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police - Scream a loud "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness - Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor - The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".

7. Honor Your Feelings Without Using Food - Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect Your Body - Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise--Feel the Difference - Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.

10 Honor Your Health- Gentle Nutrition Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.

originally from here, discovered here.

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Monday, November 2, 2009

Antimicrobial Resistance


Alarming to physicians and patients, bacteria is becoming more increasingly resistant to antibiotics, such as penicillin. There are three main reasons why this is happening:

1. over prescribing and mis-prescribing

2. insufficient duration of treatment and misuse of antibiotics by patients

3. use of antibiotics as growth promoters in livestock


First, over and mis prescribing. This is when doctor's fail to completely examine a patient or give an antibiotic prescription not knowing if it is a virus or a bacteria. Antibiotics do not work against the flu and most colds. All it does then, is increase the bacteria in your body's resistance for next time. Make sure what you have is a bacterial infection before you take antibiotics. Know this, and if your doctor prescribes antibiotics, ask him whether or not your ailment is a virus or bacteria, or if you'd be fine not taking them. Do not insist on antibiotics if you have the flu or a cold. Treat the symptoms instead.

Second, insufficient duration and misuse. This is when a patient is directed to take antibiotics for 10 days, and after they feel better after 4, stop taking the medication. This causes most of your body's normal bacteria and the illness-causing bacteria to be mostly wiped out, but leaves enough left that what is left will mutate and evolve to now be resistant or more so to antibiotics. Next time, they won't work as well until they don't work at all. If you are given a prescriptions with duration instructions, follow them exactly, even if you are feeling well. If you have extra antibiotics in your home from not completing a duration of treatment, do not take those the next time you feel under the weather. Do not give them to others, take them yourself, or use them instead of a doctor's visits. Properly dispose of them.

Third, antibiotics as growth promoters. On farms, there are lots of chickens and they inbreed and are genetically altered to be bigger. This means greater susceptibility and one bacterial disease could wipe out an entire farm. To prevent this, low doses of antibiotics are placed in the food. When we eat the meat, we get the remnants of the antibiotics. Veterinarians and farmers argue that the antibiotics they use in the animal feed is different than antibiotics used for humans. While this is true, they are the same classes...so that doesn't make it any better. I'm not sure what you should do about this, necessarily. I'm not saying to not eat meat. Just be aware that this is a controversial issue.

___________________________________________________________
extra information:

- antibiotics are natural compounds produced by environmental microorganisms

- topical antibiotics are not a problem.

- because of this growing resistance, we soon will not be able to cure common diseases, and people will die from things we should be able to cure.

- something you can do to prevent resistance is to be vaccinated for diseases (such as the flu or pneumonia) that use antibiotics as a treatment. That way, you won't even have an issue.

- antibiotics work by finding a susceptible part of the bacteria and destroying it.

- in recent years, the production of antibiotics has gone down. This is a problem, as the current ones we have won't work after a few years. We need to continue production of antibiotics in order to prevent needless deaths from common bacterial infections.

- the CDC has a great page about antibiotic/antimicrobial resistance (all links on page).

Friday, October 23, 2009

have a healthy weekend!


13 easy ways to save 200 calories a day

Here's some luxurious
spa ideas you can do at home!

Healthy
snacks on the go.

Again, I know most of us don't have kids. But we will someday and we have little siblings. Here's another article on how to get kids to
eat healthy!

health.com has these random compilation of stories around the web regarding health (hmm, kind of like this). I don't even know how to lead you into it...but here goes:

45 foods you
never thought you could make (like nutella? yum -- maybe not soo healthy but...moderation!).
Here's the post to also find habits of health snackers and mini trampoline workout.
Green dating and why we never remember our dreams!

We all hope to be fit when we're old...how about
wii fit?

10
no-cost ways to help with depression.

Maybe fiber is an awkward subject? Here's a great article on it though: the
pros and cons of fiber.
Here's how you can tone while sweeping!

I'm not sure I want to look into this all the way:
how many calories? The 14 worst health mistakes we can make.

And of course...we're only one week away from halloween! Here's some
great treats you can make!

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Wednesday, October 21, 2009

College Safety


College can be a stressful time. You have to decide your future in a few short years. You are constantly under pressure and often have to work and go to school. While there are many benefits and fun times to college, but it also can have its risks. The Centers for Disease Control and Prevention has great information dedicated to college students.

It can be hard to eat properly and get enough sleep, but with planning and dedication, you can safely enjoy your college years, and hopefully gain some good habits out of it. This link can teach you how to:

  • Improve eating habits
  • Avoid fatigue and sleep deprivation
  • Maintain mental health
  • Avoid substance use
  • Have healthy relationships and prevent sexual violence
  • Prevent sexually transmitted diseases

Friday, October 16, 2009

have a healthy weekend!




Wear lip gloss? This is interesting!

Not many of us have children, but we all can be role models of health for kids!

Ten tips to cut back on sodium.

Remember how they always told us to cool down after exercise? This article is interesting, and says our gym teachers were wrong...

Eat green to go green?

The science of itching?

Does sunscreen really prevent skin cancer? Check out the specifics of what you need to be safe.

30 healthy snacks!

Cook once...eat healthy all week? These recipes look delicious and have excellent instructions attached to make them last all week.

Eat breakfast like a nutritionist!

Feeling good about money makes you happy and healthy...check out these tips!

It's a bird, it's a plane...it's...SUPERFOOD!

We're all...x-men?

We'll hear it again and again...here's the trick to cutting calories and sugar!

and just in time for Halloween time...

How do you eat a pumpkin??

7 yummy pumpkin recipes.

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Thursday, October 8, 2009

have a healthy weekend!



Isn't fall the perfect time to try slow-cooker recipes?

Just because you're stressed, doesn't mean you have to show it!

They have a lot of cool technology that can help you keep track of your health.  Maybe give this one a look?

It's been said again and again, but usually when we're upset, we eat!  Try these tips instead!

Planning on having a baby someday?  Here are some things you can start doing now to get your body ready.

You know that annoying eyelid twitch? Here's what's up.

Not that hungry? Here are some light dinner recipes. 
(Also, with in that article, check out the dressing and soup recipes!)

 Have 30 minutes?  Check out these delicious easy and quick recipes.

Why men are at greater risk for noise-induced hearing loss.

I know we can say good-bye completely to dessert.  But here are some tips for low-fat baking.

I'm not sure these recipes only take 10 minutes...they look way too good for that!

I actually just learned about this today.  When do we need antibiotics, and when is it better to let our bodies work their magic?  Did you know that we are becoming increasingly resistant to penicillin?

Six foods that can lower cholesterol (and one of them is chocolate!).

Can skipping exercise really be deadly?

Ever wonder what's in vaccines? 

This is the coolest thing!  My pyramid has a seven day sample menu of foods that give you ALL the servings recommended.  So...this can't be all you eat for the rest of your life (though, technically you could)...you should definitely incorporate these meal ideas!

image via

Thursday, October 1, 2009

have a healthy weekend!



Is organic food better for you?

Sugar on the American Heart Association's black list?

Garlic nail polish? Banana shampoo?  Check out these all-natural beauty tips.


Healthy habits....that make you sick?

25 foods you should never eat?  (I think I've eaten a few of them)

Need some energy boosting?  Try these tips!

Facts about extra weight - myth busting article

Lose 10 pounds and never feel hungry?  Check out these low calorie recipes!

Breast cancer: worry or relax?  What can cause cancer and what won't.

Did you know that lifestyle contributes to 70% of cancer cases?  Check out how to prevent different cancers here, and how your diet plays into prevention.

Swine flu: the biggest myths

Last, this has nothing to do with a healthy lifestyle...but it's just really cool. Maybe it will help with mental health

:)

Thursday, September 17, 2009

swine flu

Have you heard of it?  It's probably ALL you hear about these days.  So I, being a health promotion specialist (okay, not really) will set all the rumors straight.  First of all, there are sooooo many opinions, advice and panic.  While I'm no expert and certainly no doctor, I've had a class on it and my teacher is a doctor, plus, you know...I read some news articles.

Basics.  Well, first of all, it's waaaaay over rated. The reason people are so worried is because of the flu pandemic of 1918.  That flu was so bad because it was a strain of H1N1 that no one had ever had contact with before.  Such is the case with the 2009 version of H1N1, swine flu.  They are waiting for this flu season to come back to see if it will have mutated enough to be a disaster, like in 1918.

Interesting fact:  most the people who died in the 1918 pandemic were young and had healthy immune systems.  What happened?  Well, those kids' immune system kicked the unknown flu's butt, and continued right to their own lungs, where, if they died, it was from respiratory failure, ie drowning in their own fluid.  So, should we be worried that it's the colleges and high schools where most people will die if a pandemic strikes? Well, not exactly.  We do make it on the priority list, but we are definitely not the first.  Most sources say that the following people are at risk and therefore are highest on the vaccination priority list:

pregnant women
people who live with or care for children younger than 6 months of age
healthcare and emergency medical services personnel
persons between the ages of 6 months and 24 years old
people ages of 25 through 64 of age who are at higher risk because of chronic disease or compromised immune systems.

(source from msn.com)


It is not something to be taken lightly; however, we don't need to freak out. Rather, let's be smart.

There are a lot of contradicting sources, and I don't know enough to decide which source is best.  However, I have found that msn.com has solid articles to read.

This article, from the mayo clinic via msn, is REALLY good.  I think it should answer most questions.

I'm not sure how much a flu vaccination is (I think at colleges maybe 20 dollars?) and I'm not sure how much the swine flu vaccination will be.  However, if you have to only get one, I would say (but I'm not a doctor and therefore should not completely influence your decision) to get the normal flu shot vaccine because: that is much more common, has a higher attack rate, and covers more types of the flu (three, to be exact).

However, it can't hurt to be vaccinated for both, because then you are protected from that strain at a later date.  At least get A flu shot.  And definitely if you fall into those categories.

More people die of the normal flu. (36,000 a year in the U.S.)  In fact, according to msn, they say that the swine flu is usually more mild (w/o complications) than the normal flu.  Most people don't die and here is a good way to keep your self from people one of them.  Let's remember prevention.

1.  wash your hands.  often.  always.  try not to touch your face if you haven't just washed your hands, as that is an excellent way to transmit germs.


2.  do NOT cough/sneeze into the air. cover your coughs (and NOT with your hands).  do you KNOW how many germs go into the wide open air (that aren't there already?) when you sneeze in the open?

3.  if you are sick, think you are, or have symptoms, STAY HOME.  it is an INFECTIOUS disease, which means it passes PERSON to PERSON.  don't put others at risk!


Okay so, off my soap box of prevention...just be smart!  

I would highly recommend paroozing the msn page dedicated to swine flu.  It has some really great definitions, articles, and lists, including symptoms, etc. 

While I definitely think that it's overrated, that is no reason to not be healthy and safe.  Keep yourself safe from the normal flu AND swine flu at the same time!   

(p.s., I do not intend to feed you false information.  Most of my info came from my infectious diseases class and msn.com.  please contact me if I said something crazy wrong...or something).  remember, I am not really a health professional. 

Tuesday, September 15, 2009

sleeeeep. not like we're trying to not get enough, right?

How much sleep do you need?

Newborns
• Birth - 2 months old need 10.5 - 18 hours
Infants
•3 - 11 months old need 9 - 12 hours (and additional naps)
Toddlers/Children
• 1 - 3 years old need 12 - 14 hours
• 3 - 5 years old need 11 - 13 hours
• 5 - 12 years old need 10 - 11 hours
Adolescents need at least 8.5 - 9.25 hours
Adults typically need 7 - 9 hours
Source: National Sleep Foundation
article from cnn.com