Green beans anyone?

Health Tip: Protein is not the cure all when it comes to dieting. In fact, studies show that most of the rapid weight loss from protein only diets is fluid loss, which explains the difficulty of maintaining the weight loss. Most people need about 1gm of protein daily for every kilo (2.2lbs) of their body weight.

The key to remember that, as in all things, dieting requires a balance. Carbohydrates are an essential part of everyone’s diet.  The best way to eat carbs is to eat them in small amounts and regular intervals, throughout the day. The problem is that most of us will sit down to a carb rich meal (pasta, potatoes, bread, dessert), and then we are overloading on carbohydrates. Indirectly, this can lead to diabetes as we overwork our pancreas.

I love to remind myself daily that food was made for the body, but, I will not be mastered by it ( 1 Cor 6:13) The truth is that dieting can often make us feel like we are slaves to the food we are trying to avoid. Ultimately though, as we gain control of our own daily diet, we have a freedom that comes from knowing we are not being mastered by our own cravings!

Ok, so the point of today’s blog is to remind you that dieting is all about balance. For the sake of your metabolism and overall health, try not to cut out any food group from your diet completely. Rather, learn to have a balanced, scheduled daily diet. As difficult as it may be, this is the sure way to maintain our healthiest weight.  Of course, when it comes to vegetables, its highly unlikely that you could ever eat too many;-) Pass me the green beans please;-)

Information Therapy

Information is the most important tool your healthcare clinician can offer you.  In fact, I have often heard that our goal as clinicians should be to provide information therapy to our patients. Basically, this means you are given the information on your condition or health from your clinician, and then you make the decision on what you want to do with that information. This may seem like common sense to many, but, the truth is that the vast majority of people go to the doctor to be given directives. Sometimes people look upset  when the doctor gives them the information needed, and then empowers them to make their own decision on which route to take. This is especially true when our culture effects how we perceive our health. When it comes to long term illness, there are often ways to improve quality of life without providing a cure. This is important to understand in each unique situation we face. Our cultural perspective can also hinder or enhance our understanding of our unique health situation.

Its easy to overlook the impact that our culture can have on our perception of disease. As nurses, we are challenged to try to understand and respect a patient’s cultural perspective on the treatment and prevention of disease. Having worked in the Amazon for many years, I came face to face with understanding the importance of cultural influence on a person’s health choices. I think of the little baby boy from a remote indigenous tribe, in a coma, struggling to fight meningitis. He was given a 25% chance to pull through on the IV antibiotics. The parents concern was that we were only giving the baby water (IV fluid) and not rice, fish and bananas. They were convinced this is what led their little boy into a coma. Thankfully, after a few days of IV antibiotics the little guy was able to fight off the meningitis, and recovered completely. His parents ideas of IVs changed after that, and they were more willing to entrust their children to modern healthcare. And yet, my goal the whole time was to make sure they understood the importance of the IV antibiotics, so they could make an informed decision.

When you visit a healthcare clinician, I think it is important to recognize that medicine, like any other area,is a dynamic field. I want to encourage everyone to gather as much information as possible when it comes to your individual health, and in so doing, hopefully make an informed decision about the route you wish to take; even if that does mean deciding contrary to the guidance you may have received.

What the point of a physical?

Whats the point of a physical?

Health Tip: Doctors are for healthy people too!

As a healthcare clinician, I find it very difficult to convince people of the importance of routine physicals. It seems to be the consensus of modern society that doctors are for sick people. The truth is that the whole paradigm has shifted in healthcare, and we have come to realize that most of the chronic conditions we face cannot be effectively treated, but, they can be prevented.

I have tried many different approaches to convince people of the importance of that yearly physical. It seems to be most effective to remind people that most strokes and heart attacks are caused by ‘silent killers’. What does this mean? This means that many conditions like high blood pressure have no symptoms (oftentimes high blood sugar is asymptomatic too, only showing up in a physical exam). Finding these conditions at a physical can be the key in avoiding that stroke or heart attack. For some reason though, that doesn’t seem to be enough to convince people of the value/importance of the physical.

As a missionary nurse, I have spent most of my career working in a developing country, where the epidemics entail infectious diseases (such as malaria, TB, or pneumonia). The contrast exists in developed countries where we have ready access to treat these conditions before they become a threat. Instead, we are plagued with conditions that cannot be readily treated ( heart disease, diabetes, asthma, etc), but, that can be prevented. This is the key. So, that’s the point of the physical.

I imagine a day when people see the doctor as the place to go when they’re healthy. Then, and only then will we start seeing a decline in the chronic conditions that plague modern society.

Our physical health is like our spiritual health. It must be nurtured and cared for daily. I think of how Romans 5 says that perseverance produces character. As we persevere in caring for our health spiritually and physically, we are also developing our character. Pretty inspiring to me to stay the course- one day at a time!

Can I drink a glass of wine?

Can I drink a glass of wine?

Health Tip: A glass of red wine a day (4-6oz) helps promote cardiovascular health.

In this blog, I am approaching the controversial subject of drinking. You will not see this addressed readily by your healthcare provider, as it is difficult to tell people the evidence without being fearful of instigating the abuse of alcohol. That disclaimer aside, the value of a glass of wine on your health is continually being validated. In fact, would you believe recent evidence suggests a glass of wine a day may prevent Alzheimers as well?  Once again, this fact was already established in scripture. 1 Tim 5:23 addresses the value of a glass of wine for stomach upset! I am always amazed at how many scriptural principles are affirmed in evidence based medicine… Should we tell medical researchers that all these new discoveries aren’t so new after all?! hmmmm

The biggest reason this is not promoted is that the benefits of alcohol are only seen in moderate drinking. What is moderate drinking? For women that is one glass of wine daily, and for men that is 2 glass of wine daily. More than this , and the benefits actually turn in to a health risk.  SO, this is probably why this subject is rarely broached. And yet, to me, this just further affirms value of moderation in everything God gives us to enjoy in this life.  1 Corinthians 6:13 is a great motto to live by …” I will not be mastered by anything”

Hopefully, the following information will help you understand the health benefits of that  glass of wine:  

“Moderate drinkers tend to have better health and live longer than those who are either abstainers or heavy drinkers do. In addition to having fewer heart attacks and strokes, moderate consumers of alcoholic beverages (beer, wine or distilled spirits or liquor) are generally less likely to suffer hypertension or high blood pressure, peripheral artery disease, Alzheimer's disease and the common cold. Sensible drinking also appears to be beneficial in reducing or preventing diabetes, rheumatoid arthritis, bone fractures and osteoporosis, kidney stones, digestive ailments, stress and depression, poor cognition and memory, Parkinson's disease, hepatitis A, pancreatic cancer, macular degeneration (a major cause of blindness), angina pectoris, duodenal ulcer, hearing loss, gallstones, liver disease and poor physical condition in elderly

Summer is here!

Summer is here! With the rising heat, we are all looking for a place to cool down. I don’t know about you, but, it seems like when Summer finally arrives I am caught off guard by the smothering heat.

So, the question is.:How can we stay healthy and hydrated in such heat? I would like to emphasize the importance of electrolyte rich fluids when you are sweating. Water is obviously an excellent drink, but, if you are sweating remember to pick up a Gatorade type drink. Think of it this way, if you are sweating you are loosing salt , and your body needs this replishined as quickly as possible. A little squeeze of lemon, salt and sugar will add the necessary ingredients to your water when you are sweating.

Another important aspect of the Summer months is to remember to protect our skin against the sun’s cancer inducing effect. A little sunscreen on our skin will go a long way to protecting against those common skin cancers.

As we enjoy these Summer months, let’s protect our skin with sun block and our bodies with the fluid it needs in those heat waves!

Itchy skin rash?

Health Tip: During this time of year many people are exposed to allergens that cause skin rashes such as poison ivy. Oatmeal baths and diphenhydramine ( benadryl) are good ways to soothe the skin when rashes erupt.

People are often asking me how they can know whether their rash needs to be treated or not. Although rashes can have a myriad of causes, that sudden itchy rash in the Spring or Summer is probably related to an allergen such as a plant. The first treatment is Benadryl. Although it makes everyone a bit sleepy, it is the treatment of choice to be used the first few days after exposure to relieve symptoms. In fact, Benadryl is the drug of choice for allergies of all kinds. It is a good idea to take it at night since it causes drowsiness. Oatmeal baths are a great way to soothe the skin when the rash erupts. Together this treatment plan will often help symptoms subside.

The only time steroids are indicated is when the itching is incessant and if the rash is widespread and/or erupts on the face. Steroids are used to help with those violent itching spells, but, once again, benadryl will often help if used quickly.

Finally, try to keep from itching as it will often leave to a second problem: infection.

As we head into the summer, I hope this tip helps you treat those rashes that are bound to come during this high allergen season.

Pass up that Steak..

Health Tip: Avoid eating red meat more than once a day. Studies show that if we have an additional serving of  red meat daily then the risk of heart disease rises by about 20%. So, pass up that steak for some fish or chicken whenever possible;-)

We all live in a culture that loves eating steak.. Eating a good steak is a sign of accomplishment. We work hard to anticipate a cookout that includes hamburgers, hot dogs, or steak. And yet, maybe our cultural norms are leading us towards heart disease.

The National Institue of Health recently did a study that showed that with each additional serving of red meat daily, we are at 20% greater risk of heart attack/disease. In fact, even our risk for cancer increases with additional consumption of red meat.

So, while we all live in a world that knows and values the taste of good steak, hamburgers, or hot dogs... it may be a good idea to pass up that red meat every now and again for chicken or fish.

My hope in this blog is to provide the information therapy to empower people to make informed decisions. The important thing is that for each of us we are informed in the choices we make with our health.

For me, as a chirstian, it is exciting to know that we have not been given a spirt of fear, but, of self control.( 2 Tim 1: 7) .and that we can make wise choices everyday to protect and equip our health-one day at a time.!

Time to get out of the chair...

Health Tip: A recent study showed that getting up and stretching  your legs periodically throughout the day will help reduce the risk of heart disease and diabetes

More and more studies are verifying that  in order to protect our health we must get up and walk around as much as possible. A recent study by Dr. Levine from the Mayo clinic found that if we get up every few hours and stretch, we are keeping our blood sugar down. This helps prevent heart disease and diabetes.

So, the trick is every little bit you do counts to protect your health. Its not just the 20-30 mins of aerobic activity that protect your heart health. Everything you can do to stay active throughout the days can have big health payoffs .

How long am I contagious?

Health Tip: When you are sick with a viral illness ( cold, etc) you are most contagious when you have a fever, and when you are coughing. You should avoid being in public settings for 24 hours from your last fever, and always cough towards your elbow, to contain the air droplets.


According to the CDC, most of us get about 3 to 4 coughs and colds a year. Most of the time these are just passing viruses,that can often leave us feeling sick for days. Some people spike fevers easily, while others can have the same ailment with no fever at all. The important thing to remember is that the fever is usually an indication that you are 'congatious' and should stay home if possible. This will help cut down on tramission of these little bugs that go from one person to the next so relentlessly!

As the Spring begins here in NC, I start thinking ahead ahead to warmer weather, knowing that we will hopefully all be healthier as we open our windows and breathe the fresh air!

Here's wishing you a Happy Spring!

BEWARE TYLENOL!

Health Tip: Be cautious about taking acetaminophen, or Tylenol, on a regular basis. Acetaminophen overdosing is becoming a problem internationally, as over 600+ drugs contain acetaminophen in them. You may not be aware that your prescription or over the counter drug contains acetaminophen, so read labels carefully.

Being a member of the Union County Health board, I often hear of the health concerns for our community here in NC. Recently we have been discussing the increased incidence of Tylenol/acetaminophen overdosing and the concerns around this drug. There are many sad stories of parents unaware that  over the counter and prescription medications combine to create a toxic load to the liver. This is becoming a national concern, and I wanted to be sure and pass this information on to all of you..

Over the counter medicines (OTCs) may seem harmless, but, once you start taking more than one regularly ( i.e, Theraflu and tylenol) you may be overdosing yourself without realizing it. The statistics on this continue to rise. I think we must all go back to reading labels more carefully.

Having lived overseas for many years, I always read the medication labels very carefully, as much of the medicines ( prescription and over the counter), were unfamiliar to me. Somehow I got lazy on this since weve moved to NC, as medications are so easily accessible--and the labels appeal to immediate relief of coughs, colds, and flu symptoms. . The FDA is investigating the best way to address this concern, as so many drugs contain acetaminophen.

In the meanwhile, I hope this tip will help you, like me, be attentive to the labels on those OTC meds, and be sure you are not double dosing with anything. Here's to protecting our health!

Obesity epidemic in Children

Health Tip: More than twice as many children are overweight now than three decades ago. The problem with being overweight is more than just size; it puts kids at risk for developing chronic illnesses like heart disease, diabetes, and asthma. All parents want their child to be as healthy as possible, but many wonder where to start.

One of the most pressing  health concerns I am seeing is the epidemic of obesity. Even more alarming though, is the fact that this obesity is rising in children. Our children are paying the price for the diet and sedentary lifestyle that we are living as Americans. As mentioned above, according to the National Health Institute, the numbers have practically doubled of obesity in children. So, all this means is that we are seeing diabetes, high blood pressure, and high cholesterol in children now as well.

The good news is that this is something we can all prevent and treat in our home. Staying active and healthy are choices that we can help our children make everyday. While the diet that face our children everyday may not be the best choice, we can make those choices in our home. There are also wonderful programs that can help families as well. A new national education program called We Can!—Ways to Enhance Children’s Activities and Nutrition—provides guidance for parents, caregivers, teachers and others who want to help children ages 8-13 maintain a healthy weight.

Of course I know that I am 'preaching to the choir' when I discuss this issue. Since our family moved from Brazil, I have struggled in maintaining a healthy diet that does not consist mostly of processed foods. When you have the options of boxed foods such as mac n cheese , it is challenging to pick the foods that are more time consuming to make. And often these foods cost more as well.

All that being said,I want to leave you with this encouragement. Studies show that more than anything our children will model our eating and exercise habits. As scary as this can be, it can also empower each of us to know that when we are taking care of our individual health we are also taking care of the health of our family. I guess the old adage " do as I say and not as I do" proves to be untrue in raising children. They will do as we do. No surprise there;-)

For me, when I think about raising up a child in the way he should go ( prov22:6), I am challenged to consider the importance of living my own life as the best example. The honor and privilege of raising kids is something none of us would deny, and I hope today's blog helps you take a mental note of the importance of making healthy choices for your children and family--starting with yourself.

What's wrong with caffeine?

Health Tip:  While controversy over the benefits of caffeine remain, it is important to recognize that large amounts of caffeine daily can create dependence, headaches, sleep difficulties, and a host of other health problems. A cup of coffee a day is all the caffeine we should have to maintain optimal health.

My recent trip to the doctor for a well check up was a wake up call for me. My doctor reminded me of the importance of limiting my caffeine intake to help my sleep. I had convinced myself that the caffeine that I drank throughout the day had worked it's way through my system by nighttime. So, I indulged myself in tea, sodas.. and well, a few extra cup of coffee daily. My physician got me thinking about the impact caffeine plays on our day to day lives.

Caffeine has been shown to help us focus. It does create a temporary energy surge, which often gets us through the day. But, that being said, more than a cup of day ( around 200 mg of caffeine), begins to create a dependence. Studies show that it takes about 6-8 hours for caffeine to work through our system. So, that extra glass of ice tea, or coffee at lunch may be whats keepin you up at night. As we get older, our bodies become even more sensitive to caffeine. The best way to think about it is that caffeine and nicotine are 'cousins'. Basically, they are both stimulants. So, for those of us who drink too much caffeine, our bodies become addicted to that stimulant, and thus begins the vicious cycle.

Once again, like everything else in life, it seems that moderation is the key that guides us. Caffeine is not the enemy. A cup in the morning is probably what each of us needs to stimulate our nervous system to get up and go.. But, start drinking more of it throughout the day and it can and will hinder your sleep habits, your moods, and even cause dependence.

I love to think how much self discipline plays a role in our day to day health. From our minds, to our bodies, to our souls.. God requires a daily self discipline for us to experience full health. As I type this to you, I am committing myself to decrease my caffeine intake. As a christian,  I know that the fruit of the Spirit of God in me produces self discipline ( Gal 5:22, 23). SO, in essence- I just have to rely on His strength to help me change my behavior on this- one day at a time!

I cant remember where I put the keys

Health Tip: There's a difference between mild memory lapse and serious memory problems. One way to know if your memory problem needs more attention is whether it is interfering with your everyday tasks or if the people in your life are concerned by it.

None of us can age without memory lapses. It is a given part of life and a very natural part of aging. It may take longer to learn new things, remember certain words, find our keys,  or find our glasses. These changes are often signs of mild forgetfulness, not serious memory problems. But, how do we know if this memory loss is natural and normal " cognitive decline" or if its turning into more serious.

An important distinction of serious mermory loss is that people start to forget where they are, lost in familar places, and start asking the same questions over and over again. This is a sign of a disease process and not normal memory loss. A great tool that is used regularly to determine how a person's memory is doing can be found at  : http://www.oocities.org/travelnair/mini-mentalStateExamination.pdf

Getting older without losing our memory as we go would be unusual. Memory loss is as natural as wrinkles when it comes to aging. It is just a matter of realizing when it needs to followup for more serious concerns. Being confident of our own health, and recognizing what is natural and what may not be, is the key to being informed in our healthcare.

How can I tell if I am in shape?

Health Tip: Measuring your pulse before and after a brisk walk can give you a glimpse into your heart fitness. Your Maximum Heart rate is usually considered 220 minus your age. This is the upper limit of what your heart can handle. You know you are fit if a brisk walk doesn't exert your heart rate too much.

One of the ways we determine if your heart's in good shape is to see how readily your heart rate picks up under exertion. For example, if it doesn't take much to reach your MHR ( see above tip), then you are probably not in good cardiosvascular shape. A good way to see this is to take your pulse before a one mile brisk walk, and then record it immediately after walking. You can check your pulse right under your ear towards your jaw bone (carotid), or your radial pulse. . When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

Basically, your heart fitness is determined by how much it takes to get it 'worked up'. As a focal point, athletes heart rates are slow ( often less than 60 beats a minute), and their heart rates rarely approach their MHR.

 Once again, I think this physical analogy pertains very well to our spiritual health . The ability to stand unwaiveringly under pressure is what defines a person of integrity, a person of character. As a christian, I am convinced this ability to stand steadfast under pressure is impossible apart from Christ. Running with perseverance, eyes set on the goal (namely, Jesus), and focused on eternal goals is what keeps us healthy: spiritually, emotionally, and physically!

Carbs, protein, or just veggies?

Health Tip: Current evidence substantiates that low carbohydrate diets are the best for weight loss and maintaining weight goals. While a diet rich in vegetables is beneficial, proteins are a must to maintaining weight loss, and should be the mainstay of any weight loss program.

As I started writing this blog, I have received more general questions about weight than any other topic. In fact, it is the hottest topic in healthcare today. Weight issues have become epidemic in our society and culture today. It is interesting that the weight loss industry is a multibillion dollar industry that continues to thrive,  and yet, our epidemic only continues to rise. This ever growing industry doesn't seem to be having an effect on us. My take is that because the essence of the American diet is quick carbs. Unless our culture changes, neither will our waist lines. As long as the American diet is symbolized by the cheeseburger, apple pie, and mashed potatoes ( yum), then we remain in a vicious cycle. Its up to each one of us, individually, to step out of the cultural norms of a carbohydrate driven diet.
To answer the question of many of the readers of this blog, the ideal weight loss diet is best achieved when carbohydrates are kept to a low. Seriously folks.. the evidence just keeps piling up that our favorite foods : chips, pasta, cakes, rice, breads, cookies, in other words:.. the mainstay of our diets.. are killing us. We must try to grab those protein bars instead of those high carb snacks;-)

Vegetables are a must, of course. But, to answer the question Im often asked : how many portions of vegetables should I eat daily? The answer is 3-5 daily. They are pivotal, very important, but, vegetables alone do not sustain life. Protein must be the back bone of our diets.

Protein snack ideas surround us: peanuts, deli meats, protein bars, meats, eggs, tofu( yes, tofu), etc,. Its just a matter of asking yourself : Is this food mostly carb or protein? let that question guide you as you pick up your next munchie;-)

Wait on Weight

Health Tip: The best way to ensure weight loss is maintained is to lose weight slowly. Some studies show about a pound or two a week is the best for long term weight reduction.

Research has shown time and again that losing weight slowly is the best way to maintain the weight loss. Most studies show that the desire to lose weight quickly is also what leads to diet failure. Many are in a rush to lose those pounds. So, if you have decided you are going to lose weight, remember to work slowly and persevere. And remember to set realistic goals ( a loss of 5 to 10% of body weight is realistic to start)

Due to the Christmas season, it's been awhile since I have sat down to write a blog. I know that one of the concerns on all our minds after the holidays are those extra pounds we may be carrying around. This is a yearly struggle, and yet, remember not to rush yourself in your desire to lose that weight. Nothing will discourage you quicker than trying to lose too quickly. Pace yourself. Set realistic goals. Many weight loss programs are based on exactly this principle- helping people not give up on themselves, taking one week at a time.

As always, health principles correlate with spiritual principles. The idea that we are called to persevere in this race of our faith and life is underlying many scriptural passages. Balancing our goals with our reality, and persevering in those goals is what keeps us all going- one day at a time!