Thursday, June 30, 2016

Do you keep these superfoods around?

The term Superfood means basically foods that are good for you. This means high in helpful nutrients such as vitamins, minerals, healthy fats, and fiber as well as antioxidants, flavonoids, and phytochemicals. .

That's a mouthful.

Here are some:

Blueberries. Packed with phytochemicals, antioxidants, flavonoids, and soluble fiber--plus potassium and vitamin C. Reduce inflammation and have disease-fighting aspects.

Leafy greens. Spinach, Swiss chard, and collard greens deliver more nutrients per calorie than any other food.

Broccoli, cauliflower, brussel sprouts, and cabbage contain cancer-fighting agents, plus a ton of vitamins.

Salmon. The wild kind caught in the Pacific or Alaska is rich in Omega-3 fatty acids. This fish also contains protein and a range of vitamins.

Dried beans, peas and lentils. High energy foods that can curb appetite. Keep you full longer while offering a range of nutrients.

Nuts and seeds. Especially walnuts. High in calories, so a handful a day delivers  the benefits.

Whole grains. Rice, oats, barley, spelt, rye, farro, wild rice and some forms of sprouted unrefined wheat. Quinoa is not technically a grain, but contains similar nutrients.

Avocado. Loaded with potassium, fiber, healthy fats, and other substances, including lutein for eye health.

Sauerkraut and kimchi (spicy) are probiotic--promoting the growth of healthy bacteria in the intestines. They also break down carbs.

Chocolate. A one-ounce serving of airy-free chocolate--70% cocoa--several times a week improves blood flow and can improve blood pressure.

One caution, though--Don't dine on just superfoods--that can be too much of a good thing.

 Thanks for all this to Marsha Nunley, a board-certified doctor in internal medicine, geriatrics and palliative care and found ote  H.E.A.L.

Wednesday, June 29, 2016

Smooth moves

Hairiness seems to be the new enemy. Especially as beach time looms, women, especially, think about waxing.

Salon waxing is spendy, so many women do it at home. Jessica K. Krant, MD, assistant clinical professor of dermatology at SUNY, says never wax sunburned or very sensitive skin. Also--do not wax if you have taken isotretinoin in the last six months.

As for the "bikini area," to put it delicately, that is the epitome of sensitive skin, so maybe a salon wax is better there.

If you do opt for home:

--Be sure you hair is 1/4 to 3/4 of an inch long or less. If it's longer, cut it to that length to make it less painful to pull out.

--Avoid retinoid creams (even over the counter ones) 2-5 days before waxing your face--or you may peel off skin.

--To cut the pain, take ibuprofen or apply cold packs to the skin 30 minutes before.

--Wash the area first and dry it.

--Warm the wax. Follow all package directions and check the temp on the inside of your wrist.

--Apply the wax in a small section--spread it in the direction of the hair.

--Then apply the cloth strip. Leave it on 2-3 seconds.

--Then, hold your skin taut with one hand and pull off the cloth in the opposite direction of hair growth.

--Soothe the skin afterward with cold packs. Avoid hot showers right away and apply oil-free or non-comedogenic moisturizer.

If you are still red, swollen or sore after two days, check with your dermie.

I am not very hairy--I am just passing this along.

Tuesday, June 28, 2016

Women insecure about their bodies worldwide

Slogans like NO FAT SHAMING and movements toward body-positivity have gained momentum in the past few years, but according to the Dove Global Beauty and Confidence Report, body confidence is on a steady decline.

In an article by Ashley Monae, it was revealed that the Report, which surveyed 10,500 women from 13 countries, found that 85% of all women and 79% of girls said they have opted out of an important life activity because they felt less than positive about their appearance.

Nine of the 10 of the women said they forego eating sometimes because of this.

This is a global issue.

Not surprised was Nancy Etcoff, MD, assistant clinical prof at Harvard Med. She cited the increasing pressures women and girls face today. The media and how it depicts women can be a big factor, she says.

The main media, the social media, school, work--the body messages never stop coming.

The messages are all over the map. I saw one the other day that fashion mags should be able to use those super skinny, stork-like women--I didn't know they couldn't. That's all I see in there. In another instance, a Size 4 movie star was reviled as fat.

And when Dove (who did the study) ran their "real women" campaign of non-models up to size 12 (see pix)--people freaked out--they're fat, they're fat.

I don't know what the answer is...I have never been thin and had plenty of men around. I know it's hard sometimes, but just keep on trucking and worry about things that really matter.

Monday, June 27, 2016

Sandcastles can kill

Kill sea turtles, that is.

Experts say you may have fun building a big castle during the day--complete with deep moats--and that night, a hatch of baby turtles may start scampering for the sea and get stopped by what's left of your tall walls and deep depressions.

It's nesting time now. Sea turtles, by the way, are a protected species.

Naturally, if you find a nest of eggs, you should leave it alone. But you also need to not create an obstacle course for the babies.

Please do this:

--Knock down the castles before you leave and flatten the sand.

--Fill in holes.

--If the kids object, teach them that these structures can trap the babies. Even the mothers can get stuck.

--Also remove tents, umbrellas, toys and chairs at day's end.

Speaking of beaches, if you want a wonderful story on how beaches used to be considered dangerous, disgusting places, but were rehabbed into being a fantastic destination, insert this story from Smithsonian Magazine in your browser.

Happy ocean!

Friday, June 24, 2016

Designate a Water Watcher and other summer advice

Summer! Even in the desert, my favorite season, not that I get around much these days.

But for kids, summer is paradise--travel, swimming, the beach, hiking, camping...

The docs at Children's Hospital Los Angeles have some tips for keeping kids safe:

--Use the Water Watcher strategy. When there are several adults around kids who are swimming, formally appoint one a Water Watcher for, say, 15 minutes at a time. Don't assume "someone" is watching. the Watcher should be within "touch" distance--an arm's length.

--Enroll kids in swimming classes and teach them to always swim with an adult present.

--Learn CPR.

--Teach children to never play around the drains at the bottom of pools--they can suck the kids down and hold them there.

--On a boat, kids must wear life jackets. Make sure it fits properly--fasten it and have the kids raise their arms--if the jacket rises to the chin or ears, it is too loose.

--Drink water during all sports--before and after.

--NEVER LEAVE A CHILD IN A CAR, even for a "minute." We have already had some tragic deaths this summer

--For heat in general--kids should wear loose, lightweight and light-colored clothing.

--Strenuous outdoor activities should be scheduled in the early AM and late afternoon.

--Always put sunscreen on kids. Skin damage can occur in 15 minutes.

Kids are small and vulnerable, they make stupid decisions sometimes. It's up to parents to safeguard them.