Summer is a great time to get outside and workout.
It is important to follow these tips to make sure you stay safe and prevent heat related illnesses while getting your sweat on.
Summer is short, enjoy it!
- Make sure you are well hydrated the day before working out. This is very important to prevent dehydration and heat stroke.
- Try to avoid working out midday when the sun is hottest. Aim to exercise in the morning or night and in a shaded area.
- Start out slow If you are used to working out indoors. Let your body adjust to the heat over one to two weeks while gradually increasing the length and intensity of your workouts.
- Take frequent breaks to drink water and cool down.
- Dress so your body and breath. Wear lightweight, loose-fitting clothing that will help your sweat to evaporate and keep you cooler. Avoid dark colors that absorb heat and tight fitting clothing.
- Wear a good SPF to protect your skin that won't wear off when you sweat, iS Clinical has a great one called Eclipse SPF 50.
- If you have any questions are concerns about working out outside, talk to your doctor about precautions that should be taken with your specific medical conditions.
Signs and symptoms of heat related illness can include muscle cramps, nausea or vomiting, weakness, fatigue, headache, sweating extensively, dizziness or light-headedness, confusion, irritability, low blood pressure, increased heart rate, and visual problems. If you experience any of these stop exercising and move indoors to cool off and get hydrated. If the symptoms to not go away in 30 minutes call your doctor. Have fun working out in the summer and be safe. Try working out in a pool. It’s really fun and refreshing while you get in shape at the same time. You can even do it with your kids. Info found on the Mayo site, check it out for many great tips! Be sure to sign up for our blog to get health tips and recipes emailed to you.
I’ve been thinking to myself over the past few years, “Hey you don’t look bad for over 50”. I would look in the mirror and pull my lower face up with my hands and think, “yea, it’s a little saggy, but what do you expect”?
When I started working at Innovative Directions in Health I was introduced to LipoSculpture, which is a treatment that kills fat cells without having surgery.
The ingredients used in LipoSculpture are injections of phosphatidylcholine and a sodium deoxycholate solution, (I know, it is a mouthful!). These ingredients are natural and found in our own bodies (in bile produced for digestion). Together the ingredients break down fat cells and emulsify the fat that is released. The dead fat cells are then removed naturally by the body’s own repair cells over several weeks and new collagen is laid down, smoothing the skin.
I thought, “Wow, something can be done for my jowls and second chin”! I knew I had to try this. We took before pictures and I was injected by Dr. Sinda’s other Nurse, Sarah.
For me, the injections did not hurt. The area injected was numbed prior to the treatment. I began to swell immediately after I was injected and continued to swell for 24 hours. This IS a natural part of the process. The swelling was significant, in fact my son on day two referred to me as “Spongebob Square Face”! I had the procedure on a Friday and by Monday I was presentable for work, still a little swollen, but much better than the previous two days.
I had pictures taken 10 weeks after the procedure. As you can see, the transformation is pretty amazing!! When I compared the before and after pictures, I was blown away. I honestly think it took about 10 years off my appearance! I love the younger looking me!!
I am an open book when it comes to the procedures I have tried and perform. I have been in the cosmetic industry and have been injecting Botox and Dermal Fillers for over 10 years.
Feel free to ask me any questions if you are exploring options and or looking into having a cosmetic treatment done. I am available at (952)922-2345 or via email, email@example.com.
This hearty quinoa salad is perfect for a summer-time protein packed salad or meal.
It’s so easy to make. Try substituting with other fresh vegetables you find at the farmers market or a dressing of your choice.
Instructions: 1. Combine cooked quinoa, black beans, tomatoes, peppers, cucumbers in a bowl. 2. Pour dressing over quinoa; toss to coat. 3. Stir in cilantro; season with salt and black pepper to taste. 4. Serve immediately or chill in refrigerator. Salad Ingredients:
- 1 package frozen package of quinoa (Trader Jo’s) OR bring 1 cup quinoa and 2 cups water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool
- 1 can black beans, drained and rinsed
- 1 cup halved cherry tomatoes
- 1 cup red, orange, yellow baby peppers
- ½ cup cut up cucumbers
- ¼ cup chopped fresh cilantro
Dressing: Whisk olive oil, lime juice, cumin, salt in bowl
- 1/4 cup extra-virgin olive oil
- 2 limes – juiced
- 2 teaspoons ground cumin
- 1 teaspoon sea salt
Did you know that quinoa is a complete protein? It contains all nine of the essential amino acids, which cannot be made by the body and therefore must come from food. Also, about 1 cup of quinoa contains 8.14 grams of protein. Mmmmm Fresh! Enjoy! Share your summer-time favorite recipes with us at firstname.lastname@example.org.
Do you eat the same foods every day?
Health problems such as: digestive, headaches, low energy, depression, skin irritations, joint aches, difficulty losing weight and more may be related to a specific food or foods you eat frequently.
Many people with food sensitivities don’t even realize how awful they feel until the “trigger” foods are removed from the diet. Food reactions are a frequently overlooked cause of chronic health issues. Some reactions occur immediately after eating the food (called “food allergy”), but in other cases, symptoms may be delayed by several hours or even days (referred to as “food sensitivity” or “food intolerance”). Removing specific foods from your diet will allow your body to recover and begin to function efficiently again.
So what is FODMAP?
FODMAP stands for Fermentable Oligo, Di, and Mono-saccharides, And Polyols. The acronym is used to describe a specific group of carbohydrates that are poorly absorbed in the small intestine and often cause symptoms such as excess gas, bloating, and diarrhea in certain individuals with irritable Bowel Syndrome (IBS) and other functional bowel disorders.
What carbohydrate foods are FODMAPs?
FODMAP carbohydrates include:
- Certain sugars (lactose and fructose) found in foods such as mile and dairy products, fruit, honey, and high-fructose corn syrup.
- Artificial sweeteners (polyols), especially sweeteners containing sorbitol and mannitol.
- Certain types of fiber (fructans and galactans) found in wheat, beans, and some vegetables.
All FODMAPs have the potential to cause unwanted symptoms. Yet, the degree in which FODMAPs are tolerated varies from person to person. An individual’s physical response to certain FODMAPs depends on their own person level of sensitivity. Therefore, some FODMAP groups may trigger symptoms while others might not.
Think of the small intestine as a bucket. Each person has their own size bucket, or unique tolerance for FODMAP carbohydrates. FODMAPs have a cumulative effect. That is, the amount, not just the type of FODMAP consumed matters. When FODMAP intake exceeds the amount the “bucket” can hold (the small intestine’s capacity for digestion and absorption), it overflows into the large intestine. This may lead to gas, bloating, and diarrhea.
The FODMAP approach:
It is important to understand that IBS and other functional bowel disorders are not caused by eating FODMAPs, therefore eliminating FODMAPs from the diet will not cure the disease. However, removing certain FODMAPs from the diet may greatly improve symptoms.
The FODMAP approach takes into consideration tolerance to all FODMAP carbohydrate groups, not just specific foods. Often times in an attempt to ease symptoms, individuals tend to be overly restrictive with their diet. This leads to nutritional deficiencies. The goal of the FODMAP approach is to manage symptoms while allowing for the most varied and nutritious diet possible.
Low FODMAP diet:
A low FODMAP diet aims to minimize gastrointestinal symptoms by removing common high FODMAP foods and replacing them with low FODMAP alternatives. It is intended to be a short-term diet and is usually followed for six weeks or less. It is not to be used as a permanent diet solution. After symptoms improve, high FODMAP foods are gradually added back into the diet in smaller amounts.
FODMAP Elimination diet:
A more aggressive approach is a FODMAP elimination diet. It should not be attempted without the help and supervision of either a Registered Dietitian or healthcare provider. An elimination diet is a temporary learning diet that is used to identify troublesome FODMAPs. It consists of three phases:
- Elimination phase: all FODMAPs are eliminated from the diet for approximately 3 weeks.
- Challenge phase: the body is challenged by reintroducing FODMAPs into the diet in an organized way. Symptoms are observed and problematic FODMAPs are identified.
- Final phase: problem FODMAPs are incorporated back into the diet as tolerated.
Rather than excluding all FODMAPs from the diet, the goal of both diet methods is to eliminate only the FODMAPs that are problematic. With proper management, few, if any foods must be removed from the diet permanently.
Is a low FODMAP diet right for you?
A low FODMAP diet may not be appropriate for everyone. Before beginning a low FODMAP diet, first consult your healthcare provider to eliminate other causes of your symptoms. Low FODMAP diets have shown to be most successful for persons who have:
- An official diagnosis of Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD) or other functional bowel disorder with symptoms of excess gas, bloating, abdominal pain, diarrhea/constipation, etc.
- Tried and failed standard therapy (high-fiber diet, increased fluid intake, increased exercise, etc.)
- Ruled out celiac disease as a possible diagnosis. This is important as restriction wheat from the diet will affect the accuracy of future celiac testing.
- Regular or irregular intake of high FODMAP foods.
- The desire and ability to modify their diet.
**Additional testing such as lactose and/or fructose breath tests is helpful (bot not essential) prior to beginning a FODMAP diet.
Enlist the help of a Registered Dietitian:
If it is determined that a low FODMAP diet would be beneficial to you, consulting a Registered Dietitian (RD) who specialized in gastrointestinal nutrition can increase the likelihood of your success. The RD will help to identify major FODMAP culprits in your diet and develop an individualized diet plan centered around your eating habits and food preferences to improve both symptoms and quality of life.
Try these low- FODMAP foods
|Banana, blueberry, boysenberry, cantaloupe, cranberry, grape, grapefruit, honeydew melon, kiwi, lemon, lime, mandarin oranges, orange, passion, fruit, raspberry, rhubarb, strawberry *Eat dried fruit in small quantities
green beans, potatoes,
summer squash, sweet potato,
|Gluten-free bread or cereal,
100% spelt bread, rice,
Lactose-free milk and yogurt, oat milk*, rice milk, soy milk*
*Check for additives
Hard cheeses, brie and camembert
Yogurt: Lactose-free varieties
Ice Cream Substitutes
Gelato or sorbet
artificial sweeteners not ending in “-ol”
Maple syrup*, molasses
Avoid these foods containing FODMAPs
cherries, mango, nectarines, peaches, pears, plums,
prunes, watermelon, large amounts of dried fruit or fruit juice
|Artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage cauliflower, eggplant, fennel, garlic, green bell pepper, leek, mushroom, onion, snow peas, sugar snap peas, sweet corn
||Wheat and rye,
in large amounts
(i.e. bread, crackers,
|Milk from cows,
goats or sheep, custard,
ice cream and yogurt, soft cheeses such as cottage cheese, cream cheese and ricotta
Fructose, high fructose corn syrup, honey isomalt, maltitol, mannitol, sorbitol, sylitol
Baked beans, chickpeas, kidney beans, lentils
More information about FODMAP can be found here.
Do you feel lost when it comes to understanding how much Botox you might need?
The truth is, the optimal amount of Botox for any patient can only be determined in consultation with a qualified injector. However, a basic understanding of how Botox works can help guide you in knowing approximately how much you may need.
Here are some helpful tips when researching your treatment options,
Choose your Injector wisely:
Look for an experienced injector with a trained aesthetic eye who knows the facial anatomy and how your facial muscles work. This is a MUST. A custom plan for your desired look will be determined.
Find Botox Priced by “Unit” vs an “Area”:
Choose an injector that charges by the unit, not by the area. Someone with a smaller or narrower face may need less Botox units as compared to someone with a fuller face or someone with stronger facial muscles. Gender and age are also factors. There is no “one size fits all” when it comes to Botox.
Definition of a “unit”: Botox targets dynamic wrinkles. These wrinkles are formed by repeated muscle movements that make our facial expressions. Botox works by temporarily blocking nerve signals to a specific muscle, thus preventing the wrinkle-making muscle from moving. It is not injected into each wrinkle. Botox is measured in “units” based on strength. This unit is unique to Botox; i.e. 10 units of Dysport does not equal 10 units of Botox. A unit is the amount of Botox it takes to block the nerve responsible for muscle contraction. This will depend on how strong your facial muscles are and the number of units necessary which is unique to you.
Get the recommended dose:
Whether or not it is your first treatment, getting the right dose to see your desired results is important. Attempting to save money by undertreating an area may likely be a waste of your time and money. For example, if you need 20 units for your frown lines, or“11’s”, getting half the dosage of 10 units will not make your frown lines look 50% better. 10 units will probably not make much of a visible difference with your frown lines and you will most likely come back for extra injections to fix the results. If your budget does not allow for the full dose, you are better off choosing treatment areas you can afford.
We like to inject our patients who are new to Botox with a conservative approach the first time around. The goal is to get as close as possible to the optimal amount of Botox without over-treating an area. It is better to come back for a touch-up than to receive too much! Our goal is to diminish wrinkles while still being able to make normal facial expressions, providing a natural look.
The chart below gives you a general range of Botox units needed to relax the muscles in specific areas:
Our Nurse Injectors are here daily. If you are interested in finding out how many units of Botox would be right for your face, contact Jill or Sarah at (952)922-2345 or by email.