Help For Your New Year's Resolution!

Many people see each passing new year as a new start to accomplish important goals. However, new years resolutions often come and go as quickly as they began. Many people focus on resolutions to improve their health. Some of the most popular resolutions in the US are:

• Lose Weight
• Quit Smoking 
• Eat Healthier Foods

These along with many others are great goals...but how can you keep your resolution lasting into the new year and beyond. Here are some tips:

1. Start small - New years resolutions are often in the form of drastic changes, which makes them more difficult to adhere to. For example instead of changing your diet 100% when the new year rolls around, gradually change small things throughout the year. Example: If eating healthier is the goal, maybe cut sodas and drink more water in January. Eat one extra serving of fruits and vegetables a day starting in February and so on... You may find that a little at a time goes a long way at the end of the year.

2. Make a reasonable plan to act - Don't make a completely new schedule based on your resolution. This can throw you off balance and cut your resolution short. Instead, fit your resolution within your current schedule. Example: Instead of planning to go to the gym for 3 hours, 4 days a a week, plan a short 30 minute workout everyday at home until you are ready to commit more time to exercise. 

3. Pick based on what is most important to you - Everyone you know working on the same resolution? Don't feel pressure to choose the same thing. Simply working on what is most important to you will give you the greatest results in the end. 

Want Some Help with your Resolution?

USA.gov has complied a list of the top resolutions in the U.S. with links to different resources to help meet your goals. Click on the link above to see if your resolution is there. If not, you may need to do some exploring of your own! Remember, life changes can happen any day of the year. not just on January 1. Cheers!

Also check out this interesting blog post about  resolutions and social media:  http://www.adorecolour.com/why-you-should-think-twice-before-posting-your-new-years-resolution-online/

Happy New Year!

Happy New Year from Philadelphia Ujima!

Wishing you a safe, healthy and happy new year! Make 2014 great!

Healthy Holidays!

While the winter holiday season can be the most magical time of the year, it is also a time when many engage in not-so healthy behaviors. Large amounts of holiday treats, stress over holiday spending and being in large groups as cold and flu season hits can all have a negative effect on your health. The CDC has created a fun holiday song called "The Twelve Ways to Health" , providing a great way to remember all the things we sometimes forget in the rush of the holiday season. On the CDC's page, along with the lyrics, are resources to learn more about every topic are provided. Take some time to sing along and get information about a topic you may want to know more about. When you make the holidays healthy, the happiness come naturally!

               

ENJOY THE HOLIDAYS!

Links: 

Twelve Days of Health Lyrics and Resource Page

Twelve Days of Health song/video

BRAIN CORNER: A Clinical Trial to Help Control Emotions

Many individuals who have experienced a brain injury, stroke, or dementia/memory loss have difficulty regulating their emotions.  Sufferers find they have exaggerated emotions or have the urge to express an emotion at an inappropriate time. The common types of emotions include crying and laughing; some may experience both laughing and crying, while others experience just one of the two.  This happens because  brain injury, stroke and dementia can damage the pathways in the brain responsible for emotional regulation.  The medical term for this exaggerated or out of context laughing and crying due to a neurological event is called Pseudobulbar Affect (PBA) or emotional liability. 

   

            An example of PBA includes sobbing during a slightly sad event, while someone with a healthy brain would merely respond to the sad event with a sigh. Another example of PBA would be laughing uncontrollably during a casual conversation at the dinner table. To learn more about PBA and to get a free “PBA Facts Kit” click here. You can also see what is is like to have a PBA episode by clicking on the following link https://www.pbafacts.com/ and selecting the "view our commercial" tab. 

Dr. Carol Lippa at DrexelUniversity College of Medicine  is hosting a clinical trial for individuals with a brain injury, stroke, or dementia/memory loss that is associated with PBA.  Participants in this clinical trial will take a medication that is fully (FDA) approved for PBA due to other causes.  This is a 3 month, open label study so everyone receives the medication.  It requires only 3 visits to the clinic and all costs are covered, including the cost of the medication.  Participants will be reimbursed for their time and travel expenses.  Additional details can be found here. Nuedexta has been previously studied in MS and ALS populations and a scientific paper describing the results of previous clinical trials can be found here.  To learn more about this clinical trial, please contact Kate Bowen at 215-762-1776.  If you are unfamiliar with a clinical trial, visit our previous BrainCorner Blog Post that describes exactly what a clinical trial is and what you can expect.  http://philadelphiaujima.blogspot.com/2013/09/brain-corner-clinical-trials-and-memory.html

Balancing Diabetes This Holiday Season

The end of the year brings major holidays from a variety of backgrounds. And a large majority of these holidays will bring families around tables for some of the most impressive - and fattening - dinners of the year. While the high carb, calorie and sugary foods may be tempting and delicious, we should all limit our intake of holiday treats. This can be especially difficult for those with diabetes, as the typical holiday foods do not cater to dietary restrictions. However, you can still have a wonderful time eating with your family this holiday season. Here are some tips from the CDC to help you eat well during the holidays:

At parties and gatherings:

• You can still enjoy some of your favorite foods, just watch the portion sizes. Load your plate with good things with very small portions of the more fatty foods! 
• Watch out for "healthy" options with disguised added fats. Hams coated with glazes and vegetables packed with butter or sour cream can hide major calories. Instead, look for plain fresh vegetables and if there are no alternative options, cut the skin off of meats.
• Choose no sugar added fruit over cakes and pies. 
• In addition, if you do not know what options will be served, take the initiative to bring your own healthy options. Not only will you give yourself options, you will introduce your family to more healty choices!

In addition, If you are traveling, make sure to get a flu vaccine before you go. Make sure travel with double your medication just in case there are traveling issues or delays. In addition, make sure you keep up with your exercise regime, and don't be tempted to skip out on them! A little management can go a long way, helping you to still fully enjoy the holidays in a healthy way!

Click here http://www.cdc.gov/features/diabetesmanagement/ to read the full list of tips provided the CDC

A Great Visual for Pregnancy Nutrition

MyPlate is a visual for nutrition designed by ChooseMyPlate.gov that shows the ideal composition for a meal. It can be a useful tool for people of all ages, in helping them to understand what a healthy meal looks like. Now, Oregon Health and Science University has come out with "My Pregnancy Plate" to help pregnant women visualize their recommend intake of each food group. In addition, they also answer questions and give suggestions about snacks, sweet and food safety. Check out this great resource!

To see the full version Click Here

See the original MyPate at choosemyplate.gov , the site also includes many resources for healthy living and eating!

Diabetes Checklist

Written By: Renee E. Amori, MD

November is Diabetes Awareness Month, and it’s a good time to review your diabetes list of “Things to Do.”  Taking your medications, having diabetes education classes, and checking blood sugars are very important, but not the only things that people with diabetes need to remember.  Whether you have type 1 or type 2 diabetes, you have to do some regular “maintenance” to reduce your chance of having complications develop.

Here are a few things that you should be doing as part of your regular diabetes care plan:

Have you had you had your eye exam?
Diabetes is a leading cause of vision loss.  You should have a dilated eye exam once a year

Do you check your feet daily or see a Podiatrist?
Daily foot care decreases the chance of infections, which can lead to amputations.  If you don’t know how to care for your feet, then seeing a Podiatrist for care is helpful.

Have you seen the dentist?
Regular dental visits reduce the chance of gum disease and tooth loss from high blood sugars.

Did you get your flu vaccine?
We recommend everyone with diabetes get the flu vaccine yearly.

Are you do for any other vaccine?
You may benefit from vaccines against other medical conditions.  Check with your doctor or health care provider to see if this applies to you.

It is important not only to do these things in November but all year long. Make sure your are keeping up with all of these and continue living a healthy life!