Posts

Fresh Fridge, Fresh Start

by Karina, BSN
#CleanOutYourRefrigeratorDay

Who knew that one of my least favorite chores has a national holiday? November 15th is National Clean Out Your Refrigerator Day. There are plenty of benefits that come along with the task. Some of the resulting meals of left overs and and end-of-life-veggies can be rewarding. It feels like a reboot for the month ahead. Join me on the cleansing journey of observing Nations Clean Out Your Fridge Day.

 

But first the facts...

Although keeping food stored in your refrigerator can extend their life, it doesn’t keep them forever. Know the limits of your left overs. Below is a list of common fridge dwellers and their safe storage limits (1). Better safe than sorry.

Food typeExampleIn fridge (40F or below)In fridge (40F or below)
SaladsIncluding egg, chicken, tuna, and macaroni.3-5 daysDoes not freeze well.
Lunch meatsDeli meats and pre-packaged slicedOpened      3-5 days
Unopened  7 days		1-2 months (opened or unopened)
Breakfast meats Bacon and sausageBacon - 7 days
Raw sausage -1-2 days		1 month (either)
Ground meatHamburger, ground beef, turkey, veal, pork, lamb1-2 days3-4 months
Fresh PoultryChicken or turkey1-2 daysWhole - 1 year
Pieces - 9 months
Fresh steaksBeef, pork, veal, lamb3-5 days6-12 months
Soup/stewVeggie or with meal3-4 days2-3 months
LeftoversCooked meat or pizza3-4 daysCooked meat - 2-6 months
Pizza - 1-2 months
EggsRaw - 3-5 weeks
Hard boiled - 1 week		Raw - does not freeze well
Hard - do not freeze
Foods containing eggsCasseroles, eggnog, quiche, piesAll examples - 3-4 daysCasseroles baked - 2-3 months
Eggnog homemade - don't freeze
Custard pie - don't freeze
Quiche baked - 1-2 months

 

Now let’s get down to business and lay out the rules of the cleaning game.

Remove all the food so you don’t miss any nooks or crannies.

  1. Yes, including drawers which you should soak with warm, soapy water.

Wipe down entire interior: shelves, doors, trays, walls, and drawers.

  1. Hot soap and water works wonders.
  2. NO BLEACH – bleach and food or surfaces food touch can be a mix that can result in illness.
  3. Natural products –
    • Vinegar – can be good for stainless surfaces but not the best for fridge interior.
    • Baking soda – great for removing stains and odors

Toss – Start with leftovers and opened foods. Then check anything with expiration dates.

  1. Put only the good foods back in the fridge. Maybe some good ideas will pop up when you see hidden foods.
    1. When putting things back remember to keep them separated. Cooked or raw, meal or veggie, and even eggs should be kept in separate areas of the fridge. Bacteria can spread quickly. Anything that could drip or leak should be on the bottom shelf (like raw meats or containers with liquids). I keep my meats in drawers, with fruit and veggie visible in clear tubs.

FINAL STEP – make a schedule and stick to it.

Go forth and conquer your fridge!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

  1. Storage Times for the Refrigerator and Freezer | FoodSafety.gov. (n.d.). Retrieved from https://www.foodsafety.gov/keep/charts/storagetimes.html. Accessed November 10, 2018.
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6 Ways to Be Kind To Yourself and Get The Nourishment You Need

by Erica, BSN

Can you imagine what a difference it would make in the world if we all focused on being kind? A small act of kindness can change someone’s day or the course of their life. Are you kind to yourself? Sometimes it’s difficult to be kind to ourselves as we go through the challenges of life. We often give much of our energy to family and jobs and forget about our own well-being. Be kind to everyone, including yourself.

  1. Nutrition – Fuel your body with healthy food. Reach for real food and minimize processed food as much as you can. Refrain from empty calories like soda, fruit juices, candy, donuts, chips, and other high sugar and high fat foods. These might seem like comfort foods in the moment, but they usually don’t make us feel very good. Choose foods will nourish your body: veggies, fruits, lean meats, legumes, nuts and seeds.
  1. Exercise – Move your body daily. Maybe it’s taking a walk, doing some yoga, dancing, weightlifting, or playing sports. Whatever it is, do an activity you like. Along with the many health benefits, exercise releases endorphins that reduce stress, anxiety, and tension, while boosting your mood.
  1. Rest – Take time to rest. Don’t skimp on sleep. Good sleep is so important for overall health and preventing sickness. Naps aren’t just for babies. Taking a nap may not make up for inadequate sleep, but even a short nap of 20-30 minutes can improve mood and alertness (1). Schedule your rest time, whatever that is for you. Maybe that’s meditation, reading a book, or watching a TV show, but don’t feel guilty about taking “you” time to rest. The point is to slow down from the hustle and bustle and find peace.
  1. Treat yourself – Buy yourself a treat or go do something you enjoy. This doesn’t mean you have to spend a bunch of money. Take yourself on a coffee date, go to a matinee, get your hair done, buy new socks, buy fancy cheese. If you are someone that doesn’t usually do this, remember it’s okay to occasionally treat yourself. You deserve it!
  1. Forgive yourself – Forgiving yourself is the first step to self-love and acceptance. Unfortunately, this can be one of our biggest obstacles. We often carry past decisions and put ourselves down. We torture ourselves by replaying scenarios in our minds and we strive for perfection, which is unattainable. Nourish yourself mentally and let go of these lies. Believe in yourself and know that you are worthy of good things.
  1. Community – Surround yourself with uplifting, positive people. You shouldn’t have to go through life alone. We all need people in our lives to love on us and to love. Be part of a group with common interests or beliefs, where friends will challenge and encourage you. Find a community that nourishes you.

Sources:

  1. National Sleep Foundation. https://www.sleepfoundation.org/sleep-topics/napping. Accessed November 8, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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How to Stay Active Indoors When Temps Drop

by Ivy, BSNEx

Most of us don’t need a lot of incentive to get a run or hike in over the summer when the sun is shining, and it’s warm out. Turning the corner into fall and winter, it can be a lot harder to want to get outside when it’s cold or pouring down rain. Does that mean you have to skip you workout? Definitely not! Here are some of the best ways to move your body indoors when you just don’t feel like bundling up and heading out the door.

Connect with your down dog

Yoga is a practice accessible to all different levels that can be done in your living room. There are a lot of great free apps you can use like Yoga Studio and DownDog that allow you to quickly punch in your expertise level, goals and workout time and start moving within minutes.

HIIT it!

You can get a great workout by cycling through bodyweight exercises in small circuits with minimal breaks. Try doing 20 bodyweight squats, 10 pushups, 10 lunges on each leg, a 30-second plank and 10 burpees. Set a timer and see how many rounds you can get in in 10 minutes. You’ll break a sweat in no time.

Do some chores

You can burn up to 119 calories for a half-hour of vacuuming and scrubbing your tub can earn you an extra 90 calories in 15 minutes. Even cleaning out your closet could burn about 85 calories so there’s no better time than fall to pull out those heavy sweaters, get stuff in order and stay fit at the same time.

Dance

If you aren’t into something structured, try putting on some music and just having a dance party. Harvard Health estimates a 30-minute low impact dance session can burn 112 calories for a 155lb person and up to 205 for more intense dancing. Not only will you get moving but I can guarantee you’ll be in a better mood afterwards too!

Take Walks

Bundle up and take a walk. Dress in layers and get outside anyways! Once you start moving you won’t be that cold. The season often brings a few sunny, crisp days with beautiful sights to enjoy. If you like hiking, winter trails are typically less busy. When exercising in the cold, you burn more calories because the body works harder to regulate body temperate. The heart gets stronger by working harder to distribute blood throughout the body.

Go for a fun winter activity

Cross-country skiing is a very effective workout that works both the upper and lower body. Snowshoeing is also a full-body workout that gets the heart pumping and strengthens the legs. Sledding, snow tubing, downhill skiing, and ice-skating are some other fun activity options to plan for this winter. These activities are great outings for your family or group of friends.

Got any other creative ways to get your workout in without leaving the house? Shoot us a message at [email protected]! Happy moving!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights. Harvard Health. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities. Published August 13, 2018. Accessed October 15, 2018.

Spring Cleaning: Burn Calories Doing Chores. Shape Magazine. https://www.shape.com/weight-loss/tips-plans/spring-cleaning-how-many-calories-do-you-burn-doing-chores. Published March 27, 2013. Accessed October 15, 2018.

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Low-carb Breakfast Egg Cups

by Erica, BSN

These are super easy to prep ahead of time and grab for breakfast throughout the week! Simply use any leftovers you’ve got on hand. Examples: chopped spinach or kale, crumbled feta or shredded cheddar cheese, leftover chicken or diced ham, chopped mushrooms, tomatoes, bell peppers, or onions. The possibilities are endless! It’s also yummy to serve with a little drizzle of hot sauce. These are low-carb, high protein to keep you satisfied, and nutritious to get your day started right. Enjoy!

 

Low-carb Breakfast Egg Cups

Prep time: 5 minutes

Cook time: 15 minutes

Serves 4

 

Ingredients:

  • 3 eggs
  • ½ cup fillings – veggies, cheese, meat – Literally anything you want!
  • Salt and pepper to taste

 

Instructions:

  • Preheat oven to 325 degrees
  • Whisk eggs and fillings together in a small bowl
  • Add salt and pepper to taste
  • Pour into 4 lightly greased muffin tins
  • Bake for about 15 minutes

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Foods to Nourish the Bariatric Digestive System

by Courtney, MPH, CN

Naturally, bariatric surgery impacts the digestive system. Often removing not only the stomach but also parts of the small intestine, bariatric procedures change your appetite and can also affect your nutrient absorption. After you have had a bariatric procedure, nutrition should be one of your top priorities to ensure you are obtaining the nutrients you need. All post-bariatric patients should take a bariatric-friendly multivitamin, but your nutrition shouldn’t just stop there. Here are ideal foods that can benefit the bariatric digestive system.

 

Low-Carb Vegetables

If you are restricting the amount of carbohydrates in your diet as many do after surgery, low carb vegetables are what you want to focus on. Many low carb vegetables are also packed with beneficial vitamins and minerals. Examples of low carb vegetables include spinach, kale, zucchini, green beans, eggplant, radishes, and tomatoes.1 If you have difficulty digesting raw vegetables, you can lightly steam or roast them to avoid uncomfortable indigestion. Keep in mind, not all vegetables are low in carbohydrates. High carbohydrate vegetables include things like corn, peas, and potatoes.

 

Lean Protein

While the body undergoes rapid weight loss, protein intake is vital. If protein intake is low during weight loss, the body will begin to pull from the muscle to meet its needs, leaving your body weak. Protein intake per patient can vary, especially depending on the type of procedure. The average patient aims for 60-80 grams of protein per day, which may be difficult on a restricted calorie diet.2 Therefore, finding high protein and low-calorie foods are essential. Here are 5 high protein foods to incorporate into your diet:

  1. Alaskan or Atlantic Salmon (low mercury level)– 7 g of protein per oz3
  2. Scallops (low mercury level)– 6 g of protein per oz3
  3. Turkey – 8 g of protein per oz
  4. Tofu – 10 g of protein per ½ cup
  5. Eggs – 6 g of protein in one egg

 

Superberries

Although “superfoods” aren’t a technical nutrition term, it generally refers to nutrient dense plant foods. Because of the restricted caloric intake, bariatric patients must carefully decide what they are going to spend their calories on. Choosing nutrient dense foods are a great way to glean as many nutrients as possible from a food item. Here are some of the top superberries to look out for:

  1. Elderberries
  2. Golden Berries
  3. Blueberries
  4. Raspberries
  5. Acai Berries

 

Speaking of fruit…

One exception to the “superfood” rule is wine, and any other alcohol. Because the effect of alcohol is impacted by how quickly it is absorbed in the gut, alcohol should ideally be avoided after bariatric surgery to avoid intoxication.4 Not only is the risk for intoxication increased, but alcohol has the highest number of calories per gram than any other food group, making weight loss more difficult if consumed often.

Because bariatric diets are very different from non-bariatric diets, don’t lose your focus on fad diets or new nutrient shakes that your friends are raving about. Your body has unique needs, be sure to always put your health first by focusing on healthy vegetables, fruits, and lean proteins. Cheers to a healthier you!

Persona offers doctor-approved, personalized Bariatric supplements based on your type of surgery and lifestyle delivered to your door. Our recommendations meet the guidelines of the American Society of Metabolic and Bariatric Surgery (ASMBS) and we cross-check your medications against a database of over 850 medications to ensure there are no drug-nutrient interactions. To start  your program today, visit our Bariatric page here : https://www.personanutrition.com/products/bariatric-vitamins/

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take our on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of our knowledge and use it to your health’s benefit!

Sources:

  1. Brown R. Fruits & Vegetables after Bariatric Surgery. Obesity Action Coalition. https://www.obesityaction.org/community/article-library/fruits-vegetables-after-bariatric-surgery/. Accessed October 31, 2018.
  2. Life After Bariatric Surgery. American Society for Metabolic and Bariatric Surgery. https://asmbs.org/patients/life-after-bariatric-surgery. Accessed October 31, 2018.
  3. Perry C. The Best High-Protein Seafood Options. Muscle & Fitness. https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/best-high-protein-seafood-options. Accessed October 31, 2018.
  4. Eight foods to avoid after bariatric surgery. Phoenix Health. https://www.phoenix-health.co.uk/foods-to-avoid-after-bariatric-surgery/. Accessed October 31, 2018.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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How Exercise Can Improve Diabetes

by Erica, BSN

Millions of Americans are living with diabetes or prediabetes and many don’t know they have it. About 95% of diabetics have Type 2, where their bodies can’t use the insulin they produce effectively. The remaining 5% of Americans with diabetes have Type 1, which is an autoimmune disease where the pancreas stops producing insulin. In both types of diabetes, there are some serious complications that can happen over time when blood sugars are consistently elevated. The good news is that we have some ways to fight against these complications and one of those ways is EXERCISE.

 

Increase insulin sensitivity – Insulin is the hormone that lowers blood glucose levels by allowing glucose to enter the cells. Physical activity improves insulin sensitivity, meaning that after exercise, less insulin is required to process carbohydrates. Glycogen, a form of glucose stored in the muscles is burned during exercise. Then insulin sensitivity is increased when muscles are replenished by glucose from the bloodstream (1). Research shows that insulin sensitivity is improved from a few hours up to 72 hours after physical activity, depending on the intensity and duration of the exercise (2).

 

Improve nerve problems – Nerve damage caused by uncontrolled diabetes is called diabetic neuropathy. Neuropathy includes symptoms of pain, tingling, and numbness, usually in the hands and feet. Inflammation-promoting substances in nerve cells seem to be the cause of this pain (3). Research has shown exercise to be effective to reduce inflammation and improve neuropathic nerve pain (3). Although it can’t be fully treated, exercise can lessen symptoms and prevent onset (4).

 

Lower blood pressure and cholesterol – Diabetes increases chances of developing serious health conditions like high blood pressure, high cholesterol, and heart disease. Exercise is one of the best ways to reverse and decrease risk of these conditions. Doing regular physical activity makes the heart stronger. A stronger heart can pump more blood with less effort, which then lowers blood pressure (5). Studies have shown moderate exercise to reduce the “bad” cholesterol, LDL (low-density lipoprotein) and increase the “good” cholesterol, HDL (high-density lipoprotein) (6).

 

Reduce stress – Stress can be mental or physical and very much impacts blood sugar. High levels of the stress hormones adrenaline and cortisol can cause blood sugar to go up and stay elevated for a prolonged period (7). When under stress, it can also be difficult to have good self-care. Exercise releases endorphins, which are hormones that can improve mood and help diabetics feel better both emotionally and physically (8).

 

Keep these things in mind before you get started

 

  1. If you are starting a new exercise program, check with your doctor first. It is common to need adjustments to medications when activity levels change.
  2. All types of exercise are beneficial. In fact, walking just 20-30 minutes 4-5 times per week can make a big difference in managing blood sugars.
  3. Beware of hypoglycemia. You have a higher risk of low blood sugar when exercising. Generally speaking, eat a snack containing slow-absorbing carbs and protein before and after an exercise session. Keep fast-acting carbs on hand in the event of a low, such as juice or glucose tabs.
  4. Check blood sugar before and after.

 

Sources:

  1. Colberg S. Increasing Insulin Sensitivity. Diabetes Self-Management. https://www.diabetesselfmanagement.com/managing-diabetes/treatment-approaches/increasing-insulin-sensitivity/. Accessed October 26, 2018.
  2. Way K, Hackett D, Baker M, Johnson N. The Effect of Regular Exercise on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Diabetes & Metabolism Journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995180/. Accessed October 26, 2018.
  3. International Anesthesia Research Society (IARS). How Doe Exercise Affect Nerve Pain? Science Daily. https://www.sciencedaily.com/releases/2012/06/120601120513.htm. Accessed October 26, 2018.
  4. Dobson J, McMillan J, Li L. Benefits of exercise intervention in reducing neuropathic pain. Frontiers in Cellular Neuroscience. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983517/. Accessed October 26, 2018.
  5. Mayo Clinic Staff. Exercise: A drug-free approach to lowering high blood pressure. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206. Accessed October 28, 2018.
  6. Moll J. Exercise and Lowering Cholesterol. Very Well Health. https://www.verywellhealth.com/how-does-exercise-lower-cholesterol-697888. Accessed October 28, 2018.
  7. Hensel M. How Stress Hormones Raise Blood Sugar. Insulin in Nation. https://insulinnation.com/treatment/how-stress-hormones-raise-blood-sugar/. Accessed October 28, 2018.
  8. Orenstein B. How Exercise Can Improve Your Diabetes. Everyday Health. https://www.everydayhealth.com/hs/type-2-diabetes/how-exercise-can-improve-diabetes/. Accessed October 28, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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You, The World, And Your Lungs

by Karina, BSN

When we think about health typically it’s about what we eat, how we move, and what we do. We think about the body from the inside out. Let’s take a minute to think about it from the outside in.

The environment in which we live, not just food and exercise, can have a major impact on our health and every day activities. When you think about lung health you may think that if you avoid smoking or don’t smoke often that you are just fine. Here are a few other things in the environments you live in that may have bigger impact than you think.

Mold – Old homes, creaky attic spaces, and damp areas can harbor dangerous toxins which may build over time without your knowing.

Asbestos – Although this once commonly used insulating material is no longer used, there are still older standing buildings from decades ago that have not been cleaned up. Smokers are at an even higher risk when exposed. Reports say there is a synergistic interaction with can increase lung cancer risk up to 50 times.

Alcohol – Typically when you think alcohol you think of your liver and stomach, but it can also affect your lungs. Alcohol is an immune suppressant and can greatly impact lung health.

Work environment/Allergens/Air quality – There are many environments both indoor and out that come with risk. Radiation, chemicals, and other natural occurring gasses can have great effect on lung health. Long after events, like long time retired asbestos, can have a lasting environment and population impact. Even atomic bomb radiation is responsible for an increased risk of lung cancer among Japanese populations that were exposed during the time of the explosion.

Water quality -Bad drinking water is usually associated with other health complications can still have effects on lungs. A good deal of the risk can come from chemicals listed above.

Most of this is unseen and scary to think about. There are a few things you can do to avoid lung damage.

  1. If you currently smoke or are exposed to cigarette smoke regularly… STOP! Not only is there the primary associated risk but the compounded effects listed above.
  2. Wear protective lung and eye wear when cleaning, or in an area of low air quality.
  3. Know your environment. If you work or live in older buildings ask questions. Know if there is possibility of risked exposure to materials like asbestos.
  4. If you have a damp home or have any water damage from weather or broken pipes, make sure to keep watch for molds and clean up quickly. Black mold is one of the most dangerous to watch for.

Be well, be aware, and breathe easy(er).

Sources:

  1. Environmental Toxins that Impact Your Lung Health. Revere Health https://reverehealth.com/live-better/environmental-toxins-impact-lung-health/
  2. Tips to Keep Your Lungs Healthy, https://www.lung.org/lung-health-and-diseases/protecting-your-lungs/ http://www.healthcommunities.com/lung-cancer/environmental.shtml
  3. Environmental Risk Factors for Lung Cancer https://www.merckmanuals.com/home/lung-and-airway-disorders/environmental-lung-diseases/overview-of-environmental-lung-diseases
  4. Environmental Illness.” WebMD. http://www.webmd.com/allergies/tc/environmental-illness-overview
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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3 Ways to Show Your Lungs Some Love

by Courtney, MPH, CN

It’s tough for the lungs to ever catch a break. Spring and Summer bring pollen showers, while the short and cold winter days plague us with colds and flus. Thankfully, there are multiple ways you can strengthen and protect your lungs. Focusing on lung health isn’t just about being tobacco-conscious, but also focusing on lung-loving habits to promote everyday health.

 

Stay Warm

According to the CDC, adults can contract between 2-3 colds per year on average.1 The common cold can cause respiratory discomfort including a stuffy (or runny) nose, sneezing, coughing, and a sore throat. As if catching a cold wasn’t bad enough, chilly temperatures make it difficult to recover. The American Lung Association states, “Cold weather, and particularly cold air, can play havoc with your lungs and health.”2 Avoid constricting your airways by keeping warm or using a bandana over your face when you go outside. In addition, avoid exercising outdoors when the weather is chilly. Cold air can especially have an impact on individuals with asthma, COPD, or bronchitis. A healthy quick fix to open your airways? Inhale peppermint essential oil on a warm cloth or place in a diffusor.

 

Stay Active

Just like the rest of your body, your lungs want to be exercised to stay healthy. Cardio is the best way to strengthen your lungs. After all, having weak lungs isn’t exactly the same as having underwhelming biceps; your lungs are a vital organ essential to survival. Your lungs pump about 12-20 breaths per minute, or between 720-1,200 breaths an hour.3 Increasing your respiratory rate during an exercise, even if it is just a walk, is an effective way to improve the health of your lungs. Cardiovascular exercise, or aerobic exercise, is defined as “…various sustained exercises, as jogging, rowing, swimming, or cycling, that stimulate and strengthen the heart and lungs, thereby improving the body’s utilization of oxygen.”4 In addition, you can improve the health of your lungs by practicing breathing exercises such as pursed lip breathing or belly breathing. To practice pursed lip breathing, inhale through your nose and breathe out at least twice as long through your mouth while keeping your lips pursed. Similarly, belly breathing (also called diaphragmic breathing) begins with pursed lips. Inhale while focusing on allowing air to fill your belly, not your chest. You should see your belly rise and fall with each breath.5

 

Stay Strong

Breaking the tobacco habit isn’t an easy one. The American Cancer Society states that tobacco has been thought to be as addictive as heroin or cocaine.6 You don’t have to quit alone; talk to your doctor about giving up tobacco. Evidence has also shown that complementary approaches such as meditation, yoga, and guided imagery or muscle relaxation may help individuals quit successfully.7 Visit www.smokefree.gov for tools, tips, and personal help with cravings from live specialists. No matter your smoking history, those who quit smoking still benefit from a lower cancer risk.

 

Sources:

  1. Common Colds: Protect Yourself and Others. Centers for Disease Control and Prevention. https://www.cdc.gov/features/rhinoviruses/index.html. Reviewed February 12, 2018. Accessed September 25, 2018.
  2. Cold Weather and Your Lungs. American Lung Association. http://www.lung.org/about-us/media/top-stories/cold-weather-your-lungs.html. Accessed September 27, 2018.
  3. Vital Signs. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/10881-vital-signs. Reviewed April 22, 2014. Accessed September 25, 2018.
  4. Aerobics. Dictionary.com. https://www.dictionary.com/browse/aerobic-exercises. Accessed September 27, 2018.
  5. Breathing Exercises. American Lung Association. http://www.lung.org/lung-health-and-diseases/protecting-your-lungs/breathing-exercises.html. Accessed September 27, 2018.
  6. Why People Start Smoking and Why It’s Hard to Stop. American Cancer Society. Reviewed November 13, 2015. Accessed September 25, 2018.
  7. Quitting Smoking. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/smoking. Modified November 15, 2017. Accessed September 27, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Fall Outdoor Exercise Ideas

by Ivy, BSNEx

The weather is turning a bit colder, the leaves are falling and there are lots of ways you can get your exercise outside before it gets too ugly. Multiple studies have shown the benefits of being outdoors including boosting energy, immunity, enhancing creativity and even improving memory and blood pressure. These fall activities are so fun you’ll hardly know you’re getting your workout in too!

 

Hiking

  • A lot of trails won’t be covered with snow just yet so you can still sneak in a few fall hikes in the next couple weeks. Make sure to layer and bring plenty of healthy snacks but the views will be just as beautiful with the reds, yellows and oranges of this changing season.

Join a league

  • There are a lot of fall sports leagues you can join including soccer and softball. Want to take it back to your childhood days? Underdog sports even has a dodgeball league! Going back to a sport you loved as a kid is a great way to meet people and get your workout in while having fun.

Clean up the yard

  • Need an excuse to get out and do some yardwork? Raking leaves can burn between 350-450 calories per hour! You will feel productive and get in a workout.

Get Lost

  • Make your way to a corn maze to get some steps in. Walking around a corn maze for an hour can burn around 200 calories. Warm up after with some hot cider and wander the pumpkin patch to get some extra movement in.

 

What else do you do to get moving in the fall? Let us know at [email protected]

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Raining Outside? Don’t Let It Keep You From Moving

by Courtney, MPH, CN

When the weather is warm and the days are long, getting outside is easy. As the clouds roll in and temperatures drop, it’s much more difficult to get motivated. Getting out of your warm bed into the cold, dark morning for that run you were going on during the summer isn’t as exciting. Just because it’s dreary outside doesn’t mean you have to decrease your physical activity. Here are a few tips and tricks to stay active indoors.

 

 

Invest in a band set 

Exercise bands are great tools to stay active when you don’t have access to a gym. Exercise bands are either loops that can be placed around the legs or arms, or single bands with handles to pull on and increase strength. Bands can be used just about anywhere and are lightweight. Unlike some intimidating weight routines, resistance bands are fairly easy to use for beginners and target areas that may be difficult to reach with free weights. If you have closed loop resistance bands, start by placing them around your legs and walking side to side or front to back. You can also place them around your wrists and move your arms outwards. If you have resistance bands with handles, here are a few exercises you can try.

 

Utilize the stairs

If you have access to stairs, take advantage of them! I’m not just talking about ditching the elevator every now and again. Stair stepping works the quadriceps, hamstrings, glutes, and even strengthens the core. Stair stepping is one of the most effective workouts for burning calories and quickly raises your heart rate. A 160-pound woman can burn about 100 calories by stair climbing for 10 minutes. Stairs aren’t just for climbing; you can also use them to work other muscle groups. Stand on the edge of a stair to perform calf raises or put your feet in front of you and lower your body weight to the ground to work the triceps.

Clean the house

Cleaning the house is a great way to get your steps in. The average American meets about half of the recommended 10,000 steps per day. Chores such as vacuuming, dusting, or shoveling snow are all great ways to stay active even if you aren’t breaking a sweat. Better yet, turn on the music! Some of the best house chores to get your blood moving a little quicker include scrubbing bathtubs, washing windows, and folding laundry.

 

Build abs on the couch 

Sound surprising? It may be your new favorite place to work out! The core begins to strengthen when it is forced to stabilize the body. All you have to do is scoot to the edge of the couch and get moving.  Here are a few exercises to engage your core.

 

 

Cut back on the snacks

It may not be a workout, but there is truth behind the common phrase, “Abs are made in the kitchen”. The best way to stay healthy is to eat healthy. Focus on a balanced diet with a proper distribution of macronutrients. The Institutes of Medicine recommend that 45-65% of daily caloric intake come from carbohydrates, 10-35% from protein, and 20-35% from fat. Focus on whole foods such as fresh fruit, fresh vegetables, beans, legumes, nuts, seeds, and whole grains.

 

Sources:

  1. Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr Sports Med Rep.2005;4(4):193-8.

Image Source: Darebee

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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