Here are six suggestions for success as you start, continue or revamp your exercise routine in the New Year.Schedule your workout. Dedicate specific time to your wellness. It’s easy to push off exercise until next time. Schedule using your phone's calendar or preferred planner. Think of it as a regular appointment. Have a support system. Pick a partner to work out with or join a class and make friends. Expect bad days. We all have them. Stick with the program. Don’t rush. Be patient and start slow. The goal is to achieve consistent activity. Do it for you. Don’t compare your progress... Read More
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A New Year, a healthier you! It’s that time of year again, time for a fresh start, a clean slate. What do you want to do for your health in the coming year? Improve your eating habits? Become more active and energized? Start thinking ahead and plan for your wellness in 2017. The best way to achieve success is to set clear and achievable goals.Think SMART S – Specific
Be clear, concise and directed.M – Measurable
Make sure that for each of your wellness goals there is a way to monitor your progress. If you can’t measure it, it’s hard to measure your success.
For example... Read More
Too often we see the holidays as a time of over-indulgence, which means we often abandon our healthy habits and can feel obligated to eat and drink to abundance. Hey, ‘tis the season, right? Not so fast. The holidays are hectic! It’s increasingly important to get plenty of sleep, exercise and plan your meals ahead of time so that you can make it through the season feeling satisfied, in control and stress-free.Enjoy holiday parties, while staying in control. Do not leave the house on an empty stomach. This leads to over consumption. Avoid standing near the food area. It’s easy to... Read More
Many women during the course of their pregnancy can develop gestational diabetes. A diagnosis of this form of diabetes does not mean that you’ve had diabetes prior to pregnancy or that you will have it after giving birth.
It is not exactly known how gestational diabetes occurs, but through research, we have some clues. You placenta supports the baby as it grows. Hormones produced by the placenta help the baby develop. But these hormones can also inhibit the mother’s insulin in her body. She may need as much as three times the normal amount of insulin.
Gestational diabetes... Read More
Breast cancer is one of the most common cancers affecting women. But did you know it can be a highly curable disease if detected and treated early? Here are three ways to say familiar with your breast health:#1 — A screening mammogram
Mammograms can help detect the disease in its early, most treatable, stages. Talk with your provider about your personal risk factors before deciding when to have a mammogram.#2 — A clinical breast exam (CBE)
The physical examination of the breast done by a health care provider. Women should talk with their provider about their personal risk... Read More
It’s been almost a year now that I’ve returned back to work after being a work-from-home mom for nearly eight years. With that change, my family and I have had to make some big adjustments, especially by planning ahead and scheduling all the moving parts. Life is busy! Unfortunately, we often sacrifice our own personal health in order to get things done. Does this ring a bell? I think it is common amongst all of us.It's just as important to make yourself a priority as it is completing all those other tasks. Here's how: Set goals! Achievable ones I might add. If you say you’re going... Read More
Stress is all around us and can be experienced at any time. Here are some simple coping mechanisms that I’ve packaged as the ‘4 R’s to Stress Management’ to help you deal with moments of unrest.#1 —Recognize
Understand the stress and the other signs involved so you can begin to reduce the intensity.#2 —Relax
Bring the body into a more calm state, through the use of your breathing and how you hold your muscles.#3—Reassure
Using the same words and thoughts to yourself that you offer to others when they’re experiencing something difficult.#4—Relate assertively
... Read More
Did you know that stretching every morning can improve your quality of life? It only takes 10-15 minutes each morning, but effects will last throughout the day!Stretching reduces and prevents back pain.
How often have you woke up in the morning and felt back pain? If your back pain isn´t caused by illness or injury, stretching can help prevent this pain by reducing the tension in your spine and muscles.Increased flexibility.
Low level of physical activity and sitting down all day tightens your muscles and reduces flexibility. Stretching in the morning lengthens and relaxes... Read More
I grew up in the age when the physician knew all. Much like Spock, they were trained in the Vulcan Mind Meld. You never had to tell them anything. They just divined the answer. Therefore, we (patients) were trained not to question anything or add to the conversation. We were programmed to be “the ideal” patient in the office by not questioning the physician. However, once we left the office, we did what we wanted to do. So, it’s no surprise, that we didn’t follow the instructions and that our health outcomes didn’t improve.So, what does patient engagement really mean? ... Read More
Your “core” is a group of muscles in your torso that primarily serve to stabilize your body and support your spine. These muscles form a type of box. Your abdominals are the muscles in the front and sides of the box. The back consists of muscles running alongside your spine. At the bottom of this box are the muscles in your hip and pelvis. The top is your diaphragm. This entire box contains more than 15 muscles that work together to tighten and control your movement. When you bend down to pick up items and lift them over head all of these muscles are activated. This is why a movement like... Read More
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