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Natural and Quick Anxiety Remedies When You Need Them

08-14-2018
Natural and Quick Anxiety Remedies When You Need Them Anxiety Everyone has anxiety at some point in their life. When anxiety strikes, you need fast relief. Here are six ways to tame your mild anxiety, prior to seeing your doctor. Anxiety disorders are the most common mental health problem in the U.S., affecting about one out of five people at any given time, according to the National Alliance on Mental Illness. Anxiety can take many forms — generalized anxiety disorder (constant worrying about everyday things), obsessive-compulsive disorder or OCD, panic disorder, post traumatic stress disorder and social anxiety disorder. While medications to treat these anxiety conditions are often an important component in the management of anxiety, there is also many natural, do-it-yourself techniques that can help calm you down, either in place of medications or as a supplement to them.   Next time you're too tense to cope, consider trying one of these natural options for relief.

  1. Laugh it off. Laugh. Laugh out loud. Laugh at anything. Make yourself laugh.Even if you do a fake laugh, you get an instant hit of dopamine. Dopamine is a brain chemical that controls feelings of reward and pleasure. If you're too tense to laugh on your own, try using technology.. For example, find a laugh track phone app. Just google phone apps for laughing.
  2. Schedule relaxation. Consider sitting down and looking at your schedule. Find some time to schedule it in and put it on your calendar if necessary. Studies helping shy men with social anxiety found that a period of relaxation helped them, lowering their heart rates after they interacted with people.
  3.  Ask your doctor about taking GABA. Gamma-aminobutyric acid, (GABA) is a brain transmitter that counteracts the action of another neurotransmitter, glutamate that increases your excitability.The supplement may help calm anxious people. Studies have shown that individuals who ate chocolate enriched with GABA before tackling an arithmetic task were less stressed after completing it than those who didn't have the GABA-infused chocolate.
  4. Try lavender. Try lavender essential oil to calm yourself,The smell of lavender is very relaxing. You can put it into diffuser, spritz it on yourself during the day, or rub it gently into your temple.
  5. Ground yourself. When anxiety hits, do something tangible and change the subject within your brain. For example, take your house keys out of your pock, run your fingers along the keys. Or grab an ice cube and hold it as long as you can. That sensation will give you 'grounding and distract you from the anxious feelings.
  6. Face the fear. If something makes you scared, and gives you anxiety, face your fear. If you feel shy, go out to social functions. Scared of heights, climb higher than you have before and face your height fear. Exposure therapy, or facing the fear, helps you learn to live with risk and uncertainty.

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Healthy Snacking - Ideas for you and your family

08-07-2018
Five Healthy Snacking Ideas veggie chips If you’re trying to eat healthier or lose weight, we have a few ideas for you on the snack front. Snacking is normal, it’s hard not to snack a little bit throughout the day, but make sure you’re choosing healthy snacks instead of items that are bad for you. Snacks should generally be a combination of a protein, healthy fat and fiber. Though, they should not be a substitute for a meal. The key is to make sure you’re snacking smartly. Snacks should be a combination of a protein, healthy fat and fiber. You don't need to be a calorie counter, but it’s important to note — so your snacks don’t become meals — that they should be kept to approximately 150-200 calories. Seven Healthy snack ideas include:   1. Roasted Artichoke Hearts Artichoke hearts are ridiculously easy to make (see simple recipe here), They satisfy that crunchy craving while providing fiber and beneficial nutrients such as anti-inflammatory phytochemicals that are great for your overall health. The fiber will help you feel fuller longer and feed those beneficial bacteria in your gut.   2. Beetroot Dip   A combo of greek yogurt and beets is the base for this dip (see beetroot dip recipe here). It is loaded with protein, which helps keep your hunger at bay by providing satiety and boosts your metabolism too. Plus, the beets offer beneficial nutrients such as B vitamins, iron and magnesium. Feel free to load up on the raw veggies, but keep the dipping to a few tablespoons. If beets aren’t your thing, you can simply grab your favorite Greek yogurt and top it with berries, sliced almonds or coconut flakes instead.   3. Rosemary Spiced Nuts Rosemary spiced nuts (see the spiced nut recipe here) are nutrient powerhouses packed with protein, fat and fiber, all which help to curb cravings so you don’t overeat at your next meal. They are also  a great source of omega-3 fatty acids and antioxidants such as vitamin E. Grab a small handful next time you’re hungry or give these rosemary spiced nuts a try. Adding herbs such as rosemary will make your snacks feel extra satisfying.   4, Apple Fries and Dip These may not be the real  fries you are used to, but they are just as tasty (see Apple fries recipe here). The apple slices are high in disease-fighting antioxidants and flavonoids, while the peanut butter and Greek yogurt dip packs in healthy fats and protein. For an extra flavorful and nutritious boost, sprinkle cinnamon to help control blood-sugar levels and keep your metabolism in check. Use a medium-size apple and 1-2 tablespoons for each dipping session.   5. Veggie Chips Baking your favorite veggies make for great snacks. Make veggie chips (such as these  kale chips or roasted beet chip recipes) to create the perfect salty, crunchy snack without all the processing and additives that come with packaged chips. Munch on these nutritious, tasty chips (approximately 1 cup) for a simple way to sneak in some extra veggies and keep you fueled all day long.   These are a start, but make sure to ask your doctor for additional help with your weight loss or diet goals.

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All About Heatwaves: Things you need to know if you find yourself in one.

08-02-2018
Heatwaves: Everything you need to know. towel wiping sweat Did you know that 2018 is one of the hottest years in record? It’s currently on track to being the 4th-hottest year in history. With hotter days, we are seeing an increase in heat related illness. Here is everything you need to know to stay safe during the brutal summer heat.   In the 1960’s heat waves only swept across 1% of the land within our planet. By 2040, heat waves are predicted to sweep across 20%. According to the American Red Cross, in recent years, excessive heat has caused more deaths than all other weather events, including floods. A heat wave is a prolonged period of excessive heat, generally 10 degrees or more above average, often combined with excessive humidity. You will likely hear weather forecasters use these terms when a heat wave is predicted in your community:

  • Excessive Heat Watch - Conditions are favorable for an excessive heat event to meet or exceed local Excessive Heat Warning criteria in the next 24 to 72 hours.
  • Heat Advisory - Heat Index values are forecasting to meet locally defined advisory criteria for 1 to 2 days (daytime highs= 100-105° Fahrenheit).
  • Excessive Heat Warning - Heat Index values are forecasting to meet or exceed locally defined warning criteria for at least 2 days (daytime highs= 105-110° Fahrenheit).
  What To Do During a Heat Wave During a heat wave, it’s important to pay attention to the increased heat warnings and use the following tips to keep you and your loved ones safe. According to the Red Cross you should:
  • Never leave children or pets alone in enclosed vehicles
  • Stay hydrated by drinking plenty of fluids even if you do not feel thirsty. Avoid drinks with caffeine or alcohol
  • Eat small meals and eat more often
  • Avoid extreme temperature changes
  • Wear loose-fitting, lightweight, light-colored clothing. Avoid dark colors because they absorb the sun’s rays
  • Slow down, stay indoors and avoid strenuous exercise during the hottest part of the day.
  • Postpone outdoor games and activities
  • Use a buddy system when working in excessive heat
  • Take frequent breaks if you must work outdoors
  • Check on family, friends and neighbors who do not have air conditioning, who spend much of their time alone or who are more likely to be affected by the heat
  • Check on your animals frequently to ensure that they are not suffering from the heat 
Still have questions? Ask your doctor for additional tips to help stay safe from the heat.  

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Four Facts About Salmonella That May Surprise You

07-20-2018
Four Facts That May Surprise You Food-borne Salmonella can be a real problem, but can be easily be avoided with proper food handling. Learn these five facts and tips for lowering your chance of getting a Salmonella infection. Salmonella How do I know if I have a Salmonella infection? According to the CDC you should contact your doctor or healthcare provider if you have:

  • Diarrhea and a fever over 101.5°F.
  • Diarrhea for more than 3 days that is not improving.
  • Bloody stools.
  • Prolonged vomiting that prevents you from keeping liquids down.
  • Signs of dehydration, such as:
    • Making very little urine
    • Dry mouth and throat
    • Dizziness when standing up
How do I get Salmonella?
  1. Salmonella from Food: You can get a Salmonella infection from a variety of foods. Salmonella can be found in many foods including beef, chicken, eggs, fruits, pork, sprouts, vegetables, and even processed foods, such as nut butters, frozen pot pies, chicken nuggets, and stuffed chicken entrees. When you eat a food that is contaminated with Salmonella, it can make you very sick (symptoms listed above). Contaminated foods usually look and smell normal, which is why it is important to know how to prevent Salmonella infection.
  2. Warm Summer Weather and Salmonella: Salmonella illness is more common in the summer. Warmer weather and unrefrigerated foods create ideal conditions for Salmonella to grow. Be sure to refrigerate or freeze perishables (foods likely to spoil or go bad quickly), prepared foods, and leftovers within 2 hours. Chill them within 1 hour if the temperature is 90°F or hotter.
  3. Symptoms can appear 6-48 Hours after being infected: Salmonella illness can be serious and is more dangerous for certain people. Symptoms of infection usually appear 6–48 hours after eating a contaminated food, but can take much longer. These symptoms include diarrhea, fever, and stomach cramps. In most cases, illness lasts 4–7 days and people recover without antibiotic treatment. Some people may have severe diarrhea and need to be hospitalized. Anyone can get a Salmonella infection, but some groups are more likely to develop a serious illness: older adults, children younger than five years of age.
  4. Weakened Immune Systems: People with immune systems weakened from medical conditions, such as diabetes, liver or kidney disease, and cancer or their treatment.
To avoid Salmonella, you should not eat raw eggs or eggs that have runny whites or yolks. You should make sure to wash your hands thoroughly when handling meat and poultry products. Make sure to wash all of your fruit and vegetables thoroughly.   Talk to your doctor immediately if you feel you have been exposed to salmonella.  

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Water Related Injuries and Drowning

07-18-2018
Water Related Injuries and Drowning water related injuries According to the CDC, About ten people die from unintentional drowning every day. Of these, two are children aged 14 or younger. Drowning ranks fifth among the leading causes of unintentional injury death in the United States. Water related injuries and drowning is a big deal and seem to happen far to often. Know the factors that influence downing and how to mitigate those risks.   What factors influence drowning risk? The top factors of drowning include lack of swimming ability, lack of barriers to prevent unsupervised water access, lack of close supervision while swimming, failure to wear life jackets, alcohol use. The following are facts and figures and tips to stay safe.  

  • Lack of Swimming Ability: Many adults and children report that they can’t swim. Research has shown that participation in formal swimming lessons can reduce the risk of drowning among children aged.Get your kids and yourself into swim lessons if you don’t know how to swim. It could save a life!
  • Lack of Barriers: Barriers, such as pool fencing, prevent young children from gaining access to the pool area, river, or ponds without caregivers’ awareness. Make sure to fence your watered areas to avoid risk.
  • Lack of Close Supervision: Drowning can happen quickly and quietly anywhere there is water (such as bathtubs, swimming pools, buckets), and even in the presence of lifeguards. Keep an eye on your kids and make sure there is no chance this tragic incident does not occur.
  • Failure to Wear Life Jackets: In 2010, the U.S. Coast Guard received reports for 4,604 boating incidents; 3,153 boaters were reported injured, and 672 died. Most (72%) boating deaths that occurred during 2010 were caused by drowning, with 88% of victims not wearing life jackets. Put on your life jacket in every situation that you are in need of one (boating, kayaking, paddle boarding, etc.)
  • Alcohol Use: Among adolescents and adults, alcohol use is involved in up to 70% of deaths associated with water recreation, almost a quarter of ED visits for drowning, and about one in five reported boating deaths. Alcohol influences balance, coordination, and judgment, and its effects are heightened by sun exposure and heat. Stay clear of the water when drinking alcohol it could save a life.
  Be smart and use precaution while swimming. Keep an eye on them and make sure everyone is safe in the water.

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