Category: Health & Wellness

Even reading the word “stress” can make palms sweaty and brows furrow. But stress isn’t all bad. In some cases, stress keeps us extra alert or allows us to perform better. You probably know a person (or ARE a person) who performs best under pressure or stress.

However, constant stress can be severely detrimental to your health. Stress has been shown to cause headaches, high blood pressure, heart problems, diabetes, depression, anxiety, and even skin conditions. In fact, the figures on the negative effects of stress are probably much higher than you might think.

Research has shown that more than 43% of all adults suffer adverse health effects from stress. In addition, somewhere between 75% and 90% of all doctor’s office visits are stress-related ailments and complaints. Not only does stress contribute to more doctor visits, bu the lifetime prevalence of an emotional disorder is more than 50% often due to chronic, untreated stress reactions.

The Occupational Safety and Health Administration (OSHA) even declared stress a hazard of the workplace. When you put all these figures together, it’s no surprise that managing stress comes with a pretty hefty bill – an estimated $300 BILLION annually.

So what can you do to help manage the stress in your life? It might be as easy as picking up a book! Recently, the University of Sussex in Brighton, UK found that the simple act of reading can reduce stress by up to 68%, working faster than other relaxation methods such as listening to music or enjoying a cup of hot tea.

Here are a few tips to help you reap the stress-reducing benefits of reading:

1. Make a quality environment. Find a quiet place that will allow you to read with no interruptions. For instance, if you have a garden or yard that relaxes you, curl up there. If your favorite comfy chair already calms you down, try reading there.

2. Make it enjoyable. Find a subject matter you enjoy – be it history, romantic fiction, sci-fi or even nature books. Stay away from anything that will upset you. For instance, if politics gets your blood boiling, it’s probably better to shy away from those books.

3. Make it count. Pay attention to how you feel after you finish reading. Are you calm, relaxed, and feeling refreshed? If you’re not feeling less stressed, try a different kind of book next time.

4. Make it a priority. Set aside at least 30 minutes per day to read. Keep in mind that keeping your stress level down is a vitally important aspect to good health.

If you’re trying to lose weight, you may feel like you’re getting conflicting advice. On one hand, you hear you must burn more calories than you eat. On the other, you’re urged to eat frequently and not skip meals. Fad diets are questionable for your health. The goal should not be to diet for a few weeks; it should be to make healthy lifestyle changes that you can maintain long term.

The first step in learning realistic, healthy eating habits is to choose foods that taste good and are packed with nutrients. The goal isn’t just to have low-calorie, non-nutritious food. The goal is to get as many nutrients for as little calories as possible. The answer lies in the incorporation of super foods into your diet.

• Broccoli: This versatile vegetable works as a side dish or as part of the main course. It’s available year-round and contains high levels of vitamins A, E, and K, not to mention it’s an excellent source of calcium.

• Nuts: They may be high in calories, but they certainly aren’t empty. Nuts make the list for their nutritional value. They are filled with antioxidants, healthy fats, protein, and fiber with zero cholesterol.

• Blueberries: Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C. Not only can they lower your risk of heart disease and cancer, they also have anti-inflammatory effects.

• Salmon: This fish is loaded with omega-3 fatty acids, which are essential for heart health. This super food packs in lots of nutrients for just 200 calories per 3-oz serving. Other fish are good options for those who don’t like salmon.

• Greek or Low-Fat Yogurt: Yogurt is particularly helpful for many intestinal conditions due to the “good bacteria” or probiotics that it contains. All yogurts made with live cultures include probiotics. Studies have also shown that the consumption of low-fat yogurt can promote weight loss and boost your immune system. Many people who have moderate lactose intolerance can usually enjoy yogurt with no side effects. Super foods can comprise a main course, a side dish, or salad topping. Snacking on these super foods will keep your energy up all day.

If you’re getting a full 8 hours of sleep, you’re having your morning coffee boost and you’re still getting that midday crash around 2pm, there is hope for keeping your energy level up all day! Try these 8 tips to fending off exhaustion.

1. Eat Breakfast
You’ve heard it a million times, but that’s because it’s true! Eating breakfast jump-starts your metabolism and stops you from crashing midway through your day. Eating a good breakfast will also keep you from overeating at lunch time – one of the biggest contributing factors to the midday slump!

2. Say NO to Empty Calories
Swap out the starchy, carb-ridden, empty calories in that muffin or doughnut for a protein-rich treat such as apples and peanut butter, or an egg white omelet.

3. Snack More
Eating small, healthy snacks throughout the day stabilizes your hunger and fends off that sugar or caffeine crash you usually feel midday. Almonds,
fruit, and low-fat cheeses are good choices to keep you going.

4. Stay Hydrated
Don’t just reach for caffeine when you’re feeling tired. Fatigue can be a sign of dehydration, so keep water by your desk to keep you going. If you need a little flavor, add a splash of citrus.

5. Step Away from the Computer
If possible, instead of emailing your coworkers, get up and talk to them. Staring at the computer screen all day can add to your overall feeling of fatigue. Even if you have no reason to get up, just take a walk around the office and stretch.

6. Squeeze Exercise into Your Morning
Instead of laying in bed half-awake, hitting the snooze button, get up and go for a run. The energy you’ll get from a good workout will sustain you throughout the day far better than an extra cup of coffee.

7. Change It Up
If those eyelids are getting heavy and nothing seems to be helping, switch tasks. Sometimes what you think is fatigue is really just boredom. Don’t let monotony keep you from getting through the day.

8. Get Some Rest
Of course, a good night’s sleep doesn’t hurt either. Do your best to get seven to eight hours a night. Even when you feel you still have work to do, it’s better to get some sleep so you’re more productive the next day. Falling behind on sleep one night can set you back the rest of the week.

Autumn has begun, the leaves are changing, the weather is (finally) cooling down, and, in colorful German tradition, the Oktoberfest shindigs are in full-swing! With the summer months behind us and the holiday season just ahead, it’s important to start thinking about your weight loss goals now.

Holiday parties are an important part of social interaction – whether they be with friends and coworkers or with family. And while you can’t always control what will be served at parties or events, you can stay in control of what you’re taking in!

Wines are uncorked, eggnog flows and beer steins are dusted off in anticipation of good times and great company! While abstaining from alcohol is the right way to go for many of us, if you do choose to indulge in celebration, and with Oktoberfest in mind, here are 8 beers under 100 calories:

It’s important not only to drink responsibly, but also to drink sensibly. Don’t let yourself slide back in terms of the goals you’ve already reached in your journey. Instead, decide ahead of time what you’ll drink, what you’ll eat, and reap the rewards of self-discipline!

Medi Weight Loss Patients, Please Note: During Acute Weight Loss, we recommend that you avoid all alchoholic beverages because they are typically calorie-laden. Try to stick with water and zero-calorie electrolyte replacement drinks to stay hydrated. Crystal Light has a line of mocktail water additives that may do the trick for you.

Pardon the pun, but one could say that “going nuts” is a very sane way to lower your cholesterol and bolster your heart health! Study after study suggests that eating nuts is just plan good for us. While they do pack a lot of good nutrition into a small package, most researchers agree that nuts also go a long way in supporting a healthy heart.

Now, we should go ahead and note that when we say, “nuts,” we mean the raw, unsalted, unprocessed, really-good-for-you kind. What about the overly processed, honey-roasted, and chocolate-covered kind? NOT those nuts!

So far as general health goes, the best nuts are cashews, Brazil nuts, walnuts, hazelnuts and almonds; while the Mayo Clinic lists almonds, walnuts and hazelnuts as the best for our hearts. Here’s a closer look at what’s inside:

Almonds – Though they are a great source of protein, almonds are also high in calcium, iron, potassium, vitamin E, magnesium and antioxidants. Almonds can also lower the “bad” LDL cholesterol with just a handful a day.

Cashews – Besides tasting great, cashews pack a powerful punch of nutrients. These tree nuts contain high levels of zinc, iron, selenium, phosphorus and magnesium.

Brazil Nuts – This South American nut is chock  full of a “super” antioxidant called selenium. This nutrient has been shown in studies to help protect our bodies from heart disease and some forms of cancer.

Walnuts – Omega-3 fatty acids (the same kinds found in tuna and salmon) go a long way in helping lower triglycerides, a kind of fat we build up in our bloodstreams. Not only do they bust up fat, the Omega-3 fatty acids found in walnuts also help to keep our hearts from falling into unhealthy rhythms that can lead to heart attacks.

Pound for pound, nuts are easily one of the best non-meat proteins in the world. Besides the heart benefits and their cholesterol-busting abilities, nuts are also rich in fiber. However, it’s important not to go “nuts” with the amount you’re taking in. Nuts are fairly high in calories, so think of a handful as a good serving size. In fact, toast and almond butter could be a great substitute for a ham sandwich!

Not only are nuts really good for us, they’re also easy to find, easy to store, and easy to pack away in your lunch bag. Make a decision to make nuts a part of your dietary plan.

And don’t be shy! They do, after all, grow on trees.

The 21st century is home to a wide variety of weight loss solutions. While some are little more than fads, others can help you achieve the look and level of health that you desire. From wrist-worn gadgets to smartphone apps to prescriptions to pre-packaged meals, it’s quite possible that there has never been a better time to battle the bulge.

Even with all the diets and plans out there, it can be hard to take steps toward being healthier. Sometimes, knowing the right moves to make and having the willpower to make them aren’t enough. In the case of most of us, the addition of accountability can be tremendously helpful in keeping us on track. This week, we will look at a few ways you can maintain accountability and stay focused on your goals.

 

1. Measure Your Success

For some of us, the word “scale” conjures a mixed bag of emotions – some of those being less than positive! But making friends with your scale can help paint an accurate picture of the effects of your weight-loss efforts. Use your scale as a reference point in checking the effects of the work you’re putting in. While slight daily fluctuations are normal for all of us, you’ll be able to actively keep up with your weight-loss journey.

Likewise, a measuring tape can be a huge help to those who are supplementing diets with strength-building exercise. Muscle takes up far less volume then fat does. So while you’re working out, if you’re not seeing drastic results on the scale, your tape measure can help to show you where weight, and inches, are dropping.

 

 2. Write It Down

Most nutritionists agree that keeping a food diary or daily health journal can be an excellent tool in achieving weight loss. While the task may sound taxing, it’s probably easier than you think. Make a list of the foods you’re eating (or the calories you’re taking in) and make notes about your energy levels as they move up and down throughout the day.

If this sounds like too much, make yourself some daily food goals and mark a little check mark in the top corner of your calendar on the days in which you hit your goals. Another great tip, if you’re keeping a food diary, is to write down what you plan to eat BEFORE you actually eat it. This practice will help you to think twice about the food you’re eating.

 

 3. Act Long Term

While some people keep a pair of “fat pants” as a sort of alert system that weight is creeping back on, consider flipping that idea on its head. If there’s a dress or a shirt or a pair of pants you’ve always wanted to be able to fit into, keep it handy as inspiration. Or, better yet, buy yourself a little something that’s a size or two down from where you are now. Then set a goal to be able to sport those new threads in a challenging but realistic time-frame.

 

 4. Find a Weight Loss BFF

An accountability partner not only reinforces your answerability, but also provides a consistent source of motivation. This can be a member of your family or even someone in your social circle with whom you share a desire to achieve a healthier lifestyle. Choose someone who won’t be afraid to challenge and inspire you. Likewise, you should do your best to encourage your partner with a “we’re in this together” attitude.

Call your buddy if you find yourself tempted or wavering, or for a little pep talk when you’re inclined to hit the snooze button and skip your morning exercise. This practice can be especially helpful when used alongside a program like Medi Weightloss. Not only can you swap tasty recipes, but you’ll be able to stay in touch about specific opportunities and weaknesses you might face.

 

 5. Reward Yourself

Rewards are an important part of motivation. As you set goals and reach them, simple gratification for a job well done can go a long way in keeping you on track. Now, this doesn’t mean doubling-down for a triple chocolate sundae after a week of cautious eating and intentional exercise. Instead, reward yourself for hitting a weight goal or for losing inches in a certain area.

If you’ve teamed up with an accountability partner, alternate rewarding each other for reaching milestones along your journey. Go and see a movie, play a round of golf or get a massage as a “treat” for seeing your goals to fruition.

 

 6. Zoom Out

The last and perhaps most important element to keep in mind is perspective. Remember that this is a long-term process. It’s taken you a lifetime to be where you are in your health journey, and though you may not be exactly where you want to be, keep in mind that this process is about progress, not perfection. Set a long-term goal, some midterm goals, then break them down into short-term goals. This is a strategy that could prove vital to your overall success.

Don’t focus on transitional milestones like a class reunion or bathing suit season. Instead, make your health a priority. Spend time developing a system that won’t fall apart when autumn hits or when the party lights go out. Make a plan that includes feeling better, living longer and looking your best.

If you spend any time in Southwest Florida during the summer months, you know firsthand what kind of nuisance mosquitoes can be. With their incredible biology and their ability to breed in just about any environment, mosquito control is a paramount concern for county leaders in the area.

Lee and Collier counties comprise 1401 square miles of land that need mosquito control. In fact, the Mosquito Control Districts of Lee and Collier counties are made up of 105 full-time employees and have annual operating costs of more than $22 million – much of which goes to planes and fuel.

Besides being a “pesky” pest, mosquitoes are a concern on the health front as well. Thanks to exotic diseases like West Nile Virus, mosquitoes have been getting a lot of attention in the news lately. In today’s blog, we’ve compiled some mosquito facts as well as some tips and tricks to help you stay bite free until the milder months begin.

Not All Mosquitoes Are Created Equal

We think of just a couple different types of mosquitoes as existing, but there are more than 165 different species of mosquitoes in North America and about 3,500 species worldwide. While those seem like huge numbers, not all of them bite humans. Of the mosquitoes that DO see us as a meal, only the females are biting culprits. They use the proteins in our blood to produce eggs.

Of the 165 or so mosquito species in North America, there are only two breeds responsible for spreading disease – the Aedes Aegypti and the Aedes Albopictus. The latter of which may be more familiar to you, as its black and white stripes have made it commonly known as the Asian Tiger Mosquito.

Chemical Attraction

While research into mosquitoes being attracted to specific blood types has been inconclusive, there is also little evidence supporting the theory that the biting buggers are more attracted to dark clothing, as well. But what we DO know is that mosquitoes zero in on CO2. If you’re getting bitten more often than your camping buddies, there’s a good chance you’re exhaling higher levels of carbon dioxide, thereby making yourself easier to spot to a hungry she-mosquito.

Almost everyone will feel the itchy after-effects of a bite, though some people will itch more than others. This reaction is relative to the histamine release in your body post-bite. Your body reacts with this anti-inflammatory immune response due to the mosquito’s saliva that is injected into your skin while the biting bug is feasting.

If you do get bit, do your best to resist the urge to scratch. The adage that scratching makes bites worse is unfortunately very true. Over-scratching can cause breaks in the skin that leave room for infection.

After a run-in with one of nature’s vampires, the best course of action is to wash the affected areas with mild soap and cold water. This will not only reduce the risk of infection, it will also provide some itch relief.

If the bites are still driving you crazy, over-the-counter products might help. Anti-inflammatory creams, hydrocortisone cream or topical antihistamines are almost guaranteed to bring some itch alleviation.

Mastering the Mosquito Multitudes

As simple as it sounds, controlling the breeding of mosquitoes is a big part of preventing out-of-control populations of this pest. Mosquitoes can breed in just about anything that holds water – even something as small as the cap to a bottle of water. However, keeping an eye on the outside of your house can go a long way.

Be sure to dump out any planters, yard decorations, grill covers or any other water-retaining items in your yard after a rain. Removing the standing water will decrease the likelihood that mosquitoes will lay and fertilize eggs in enough time to create a new brood.

In addition to environmental control, there are a number of natural products (as well as chemical products) that keep mosquitoes at bay. While plants such as basil, citrosa, common lantana, lavender, lemon balm and others have been lauded as natural exterior repellents, good old-fashioned citronella oil seems to be the most common choice for repelling mosquitoes outside.

The chemical DEET has been shown very effective in keeping mosquitoes at bay, but the concentration of this ingredient can vary greatly – anywhere from 4 to 100 percent. If you’re not so keen in coating yourself with chemicals, there are many natural products that claim to do the same when it comes to repelling mosquitoes. Lemon-eucalyptus sprays, lemongrass oil sprays and even chamomile compounds are among common ingredients in natural bug repellants.

In the age of information, there is certainly no shortage of reviews and opinions available on any of these products. No matter which you end up choosing, do think of mosquito repellent if you plan to be outdoors for any length of time – especially near water. In addition to sparing you from the itchy wrath of blood-hungry broods, you may very well prevent the spread of disease by taking steps to keep mosquitoes at bay.

Stay safe out there!

Studies from the American Dietetic Association suggest that most Americans don’t even come close to consuming the recommended 25g-38g of fiber each day. In fact, the average American consumes just 14g of fiber daily with most taking in less than that. Today, we’ll take a look at ways you can increase your fiber intake the natural way!

What is fiber?
Fiber is a carbohydrate that your body is unable to break down and digest. While eating a non-digestible substance may sound strange, eating fiber actually helps promote healthy digestion and prevent constipation.

There are two basic types of dietary fiber: Soluble fiber, which can help lower glucose (sugar) levels in the blood, and insoluble fiber which helps foods move properly through your digestive tract.

Why do we need it?
In addition to the digestive benefits, eating plenty of soluble fiber can reduce the risk of stroke as well as type 2 diabetes. Soluble fiber is also helpful in lowering blood cholesterol levels and controlling blood sugar.

Insoluble fiber can aid in weight loss as well. High-fiber foods generally require more time to chew which, in turn, will give your body a bit more time to register that you’re no longer hungry. High-fiber meals also tend to make a meal feel larger and “stick to your ribs” a bit longer, so you’ll stay full for a greater amount of time.

How do I get more of it?
While supplements can be great resources for adding fiber to your diet, there are plenty of foods that do the job just as well! Here are some fiber-filled foods as well as some quick and easy ways to add fiber to your daily meals:

Almond butter (1g per tablespoon)
Asian pears (4g per pear)
Popcorn (8g per bag)

Breakfast
–Orange it up. A single peeled orange has nearly 3g more fiber than even the pulpiest orange juice.

–Add some flax. Sprinkle a little ground flaxseed over your cold cereal or into a cup of yogurt. Two tablespoons of flaxseed is an extra 2g of fiber.

–Dress up your eggs. Add 1/2 cup of broccoli to an omelet for a 2g fiber boost.

Lunch
–Fiber in the spice rack. Oregano and basil each have 1g of fiber per teaspoon. If you’re having Italian for lunch, mushrooms will add an easy 1g as well.

–Bean there, done that. Half a cup of beans lands you a whopping 6g of fiber! Consider beans as a substitute for meat in Mexican cuisine.

–Don’t skip the sauerkraut. Every 1/4 cup of sauerkraut is good for 1g of fiber.

Dinner
–Chickpeas in the pot. Tossing in 1/2 cup of chickpeas to your soup or stew will add a good 6g of fiber to the dish.

–Potato swap. Sweet potatoes have about 2g more fiber than a regular spud. Eat the skin of either for another 1g fiber boost.

–Oats over crumbs. When you’re making your next meatloaf, use uncooked oatmeal instead of breadcrumbs for an 8g boost to the fiber count.