Healthy Picnics

Having a picnic this summer is a great way to bring the family together and incorporate some nutritious items into your diet, but if you’re not careful you can have some uninvited friends at your picnic. Keep your food as cool as possible during transport to prevent bacteria from growing. Full coolers stay colder longer than a cooler that is only partially full, so pack in your favorite foods and fill to the top with ice. Once you’ve set your food out, make sure it doesn’t stay out for more than 2 hours if it’s 90 degrees or warmer out.

Staying Cool When It’s Hot

With the dog-days of summer quickly approaching, we want to make sure you’re aware of several ways to help cool down with the sun heating things up.

• Drink, Drink, Drink- Water is a great way to cool your body down and replace the fluids you lose through sweating.
• Stay Inside- As much as we want you to get outside and enjoy the nice weather, there are days when it’s just too hot and better for your health to stay inside.
• Take a cool shower: A cool shower is a great way to bring your body temperature down if you’ve been outside doing strenuous activity for the day or if you’re uncomfortable in the heat.
  

Introducing our NEW BRAIN HEALTH CORNER

 

Welcome to our new Brain Health Corner!

Dr. Lippa

Every month our expert – Carol Lippa, MD will address your questions!  She is the interim Chair and Professor of Neurology and is the Director of  the Memory Center at Drexel University College of Medicine.

5 TIPS FOR HEALTHY BRAIN AGING

Deterioration of the brain as we age is a true concern for many adults. Many of us have a friend or loved one who has faced Alzheimer’s disease and realize the devastating effects the disease can have on the person and family. Luckily, there are some steps you can take to help decrease the risk factors involved in developing a memory disorder.  Here are 5 tips to keep your brain in tip-top shape as you age!

1. EXERCISE  In order for your body to feel and function at its best, you must exercise.

Physical activity not only keeps your body in shape, but also helps to maintain your brain health. Regular exercise decreases the risk of developing a memory disorder, especially vascular dementia.                                       

VASCULAR DEMENTIA is a very common type of dementia. Caused by a disruption of blood flow to the brain which results in killing brain cells.  This cell death can occur in the centers of our brain responsible for things like memory, thinking, orientation, and learning.  Dedication to exercise will result in a stronger and healthier cardiovascular system and will make the heart, arteries, and blood vessels better at carrying nutrient rich blood to the brain. Here's a help guide for vascular dementia

GOAL: Aim for 30 min of moderate activity per day.  

Want some ideas for workouts and activities?

Visit the following link http://go4life.nia.nih.gov/

2. NUTRITION

Healthy eating as we age is very important for managing and preventing all different types of chronic diseases, not just memory disorders.  Healthy means eating a balanced diet - one high in vegetables, lean proteins, fruits, and healthy fats. Decrease saturated fats, limit sugars and salt, and drink water.  More tips here.  Want  information on portion control, required calories, food groups, diet plans, and guided label reading? Visit the following link here

3. BRAIN CALISTHENICS 

Your brain must be exercised in order for it to function optimally, just like the rest of the body.  Since your brain cannot pick up a weight or run on the treadmill, brain exercises are found in the form of memory tests, word puzzles, math problems, and board games (chess, checkers, Scrabble).  Click on the following link for free online brain exercise activities http://www.mindgames.com/

 

4. RECOGNIZE HEALTHY AGING VERSUS ONES TO WORRY ABOUT

Keep in mind that mild memory loss is normal as you age. The number of brain cells in our brain peaks during our mid-20s. From that point on, we are losing brain cells. 

 VERSUS

Misplacing your keys or accidentally calling an acquaintance the wrong name is typical, especially when we are distracted, stressed, multi-tasking and not fully focused on the present situation.  How to figure out if it is a problem is to first answer this question: Does the memory loss affect daily functioning (doing what you need to do, day-to-day)?  If you or your loved ones feel as though your memory loss is an issue, visit a neurologist for a memory work-up.  If you want info about Dr. Carol Lippa and the Memory Disorders Program at Drexel University College of Medicine in Philadelphia, visit HERE.  Think YOU need a memory evaluation? Call 215-762-6915.

5. KEEP THE MIND BUSY! Use it or lose it!

It is important to keep the brain active and stimulated throughout the day.

 *Take up a new hobby, such as learning how to play an instrument.

  *Visit a department store, look at the percent off tags, and calculate the new prices.

  *Get involved with a volunteer organization or become active in your church. 

  *Schedule weekly outings with friends and family. 

These are just a few activities that not only keep the brain stimulated, but also decrease stress and help to maintain a sense of importance and purpose in life.

*WHAT DO YOU TO HELP DEAL WITH STRESS?

** HAVE A QUESTION OR A TOPIC SUGGESTION?   Send your questions and ideas about brain health and memory disorders to Kate Bowen, our Ujima Neurology blogger at kbowen@DrexelMed.edu . She and Dr. Lippa work together to spread awareness and answer your questions about brain health and memory disorders. 

HAVE A GREAT MONTH!

Post by Kate Bowen; Layout & Editing AEN

 

 

 

 

Light Summer Sips

The summer cocktails we all like to enjoy can be high in calories and high in sugar, but have no fear, we have come up with some lighter substitutes that will go great with any summer meal!
Mango-Mint-Rum-Slush: This drink is 300 calories less than the average margarita, plus it’s made with real fruit and fruit juices.
Passion Fruit Mimosas: Substitute the orange juice with passion fruit juice and add wine instead of champagne to save some money!
*Must be at least 21 years of age to consume alcohol and pregnant woman should avoid alcohol consumption. Please drink responsibly*

Boost Your Memory This Summer

Take some time during your summer vacation to boost your memory! These quick and easy tricks (that most of us do anyway) will help your mind out in the long-haul:

• Try a new sport: A recent study shows that rising blood glucose levels that occur naturally as we age can cause memory lapses, so try a new sport or activity to help your body regulate blood sugar levels.


• Grab a book: Reading decreases your risk of developing mild memory loss by 30-50%, so grab the latest page-turner and get started! *If you don’t have any extra cash laying around to buy books, go to the local library and have unlimited access for free (just remember to return them in time!)*

De-Stress Your Summer

With the children home from school, vacations, and barbeques piling up, it’s easy to let the stress build. Make sure to take some time for yourself to de-stress and enjoy all of the things the summer has to offer! Here are a few ways the team at Philadelphia Ujima likes to relax and enjoy the summer:

• Take a blanket outside and enjoy the beautiful weather (don’t forget your sunscreen though!)


• Plan a day trip to the beach with your friends


• Let someone else do the entertaining rather than you being the host


• Find a local activity that the adults and the kids can enjoy, like Screenings Under the Stars at the RiverStage at Penn’s Landing (http://www.delawareriverevents.com/index.php?module=delawareriverevents&image=49)
  

The Truth About Flip Flops

We all love being able to show off our pretty, manicured toes during this time of year, but our feet may not be so grateful when we slip them into a pair of flip flops. Doctors say the flat shoes are bad for the arches of your foot and give poor support, which can lead to ankle injuries. Since your feet are constantly sliding in them, they can also cause unsightly blisters and calluses. They are perfect for showering at the gym and protecting your feet from unwanted bacteria, but if you’re going out for a walk trade in your flip flops for a more appropriate type of shoe.

Summer Air Travel Tips

With temperatures soaring, we’re all looking to get away for a summer vacation, and if you’re one of the lucky few traveling far this summer, we have some tips to keep you comfortable on those long flights.

1.) Walk around: It’s important on long flights to keep your blood moving and in order to do that, you need to move around. Once the seatbelt sign is turned off, stretch your legs by walking around for a few minutes and keep the blood moving.

2.) Bring extra water: Even though you can’t bring water from home, it’s important to have an extra drink with you if you need it, especially on long flights. Staying hydrated will also help you feel less fatigued when you get to your destination, so drink up!

3.) Stay Protected: With the number of people coming on and off planes, it’s easy to catch some unwanted bugs. In order to avoid the germs, pack a travel size bottle of antibacterial gel to clean your hands.

Pregnancy in the Summer

Pregnancy can be difficult at any time of the year, but carrying extra weight around in the warm summer months just adds to the difficulty. It’s especially important for pregnant women to stay hydrated in order to maintain the extra blood volume that is a part of pregnancy. Dehydration can lead to preterm contractions and even fainting. It’s also important to know your limitations and to listen to what your body is telling you. If you feel uncomfortable outside during the hot summer months, look for shade or go inside to cool down.
For more information, http://www.pregnancytoday.com/articles/healthy-safe-pregnancy/the-summer-heat-and-pregnancy-4838/

Broccoli Salad with Creamy Feta Dressing

Hello all,
While I was checking my email the other day, a news topic popped up…. “10 Healthy Broccoli Recipes You’ve Never Tried.” So of course I had to click. So here is the one of the 10 – try it!!
Compliments of Eatingwell.com
Broccoli Salad with Creamy Feta Dressing

(http://www.kitchendaily.com/recipe/broccoli-salad-with-creamy-feta-dressing-140952)


Ingredients
1/3 cup crumbled feta
1/4 cup of non-fat plain yogurt
1 tablespoon of lemon juice
1 clove garlic, minced
1/4 teaspoon freshly ground pepper
8 ounces broccoli crownes, trimmed and finely chopped (about 3 cups)
1 7oz can chickpease, rinsed
1/2 cup chopped red bell pepper

Directions
1. Whisk feta, yogurt, lemon juice, garlic, and pepper in a medium bowl until combined.
2. Add broccoli, chickpeas, and bell pepper; toss to coat. Serve at room temperature or chilled.

Swimming Safely

While swimming is great exercise for both adults and youth, it’s important to keep safety a top priority so here are a few tips to help you make sure your summer is a happy and health one!

1.) Always supervise youth when they are in the pool. You may think that just because children and young adults know how to swim they are safe from the dangers of the pool, but it only takes one second for something to go wrong so always be on guard.

2.) Have a phone close by so you won’t have to run into the house when it rings and leave the pool unattended, and just in case an emergency occurs the phone will be available quickly.

3.) Childproof your pool to prevent accidents from happening. Kids are especially good at getting to things they want, so make sure the locks on gates and fences are child-proof.

Happy Swimming!!

Cool Pets

We can’t forget about our furry friend when the temperature starts to climb! Animals left outside in high temperatures can suffer from heat-related stress, burned paws, and even sunburn. To make sure your pet is staying cool provide them with plenty of clean, cool water throughout the day. Bring them inside during the warmest times of day (between 10 and 4) and allow them to rest in the coolest parts of the house. Don’t force animals to exercise outside when it’s hot; save exercising for the cooler times of day like the early morning, and evening. Lastly, never leave your pet in a parked car even if the windows are rolled down because the temperature

can still get too hot for animals to be comfortable.

Playing the SPF Game

We already told you about the importance of wearing sunscreen in our first health of the day tip, but we want to re-emphasize the importance of sunscreen by addressing one of the common misconceptions about it which is the higher the SPF the more protection it’s providing. While there is some truth to this, it becomes a myth over SPF 50. Dermatologists recommend SPF 30 which will protect you from 97% of UVB rays. SPF 45 will protect you from 98% of UVB rays, and anything over this SPF is just a gimmick to get you to purchase the more expensive product. Whatever SPF you’re wearing, be sure to reapply it every 2 hours for maximum protection.
For more information visit, http://www.newsweek.com/2001/08/19/the-truth-about-spf.html

Recreation and Parks Month

July is National Recreation and Parks Month so there’s no better reason to get out and explore. Plan a day trip with your family to visit your local public park; it’s a free and easy way to spend some quality time with the family, since parks have something for everyone. Pack food for a picnic and afterward go on a hike with your family and enjoy the nice weather and good company (you’ll even trick your children into exercising too!).

Eye Injury Prevention

In honor of July being eye injury prevention month, we wanted to bring your attention to the importance of eye protection during the summer months. We all know how important it is to protect our skin from harmful sun rays, but our eyes need to be protected too, and this is especially important for children since they tend to spend more time outside than adults do. It is recommended that both adults and children wear sunglasses that block out 99-100% of both UVA and UVB radiation. Any sunglasses that block out less than this can do more harm than good by causing the pupils to dilate. In addition to sunglasses, a wide-brim hat can help to block out harmful sunrays as well.

Swim, Swim, Swim

There’s nothing more refreshing than hopping in a pool on a hot summer day, and the fact that swimming is also a great physical activity is an added bonus! It’s the perfect activity for people with arthritis since the water helps take the pressure off of joints and water aerobics can also provide strength training. Swimming laps is a great way to tone the body and an excellent cardio workout as well. So hop on in and get swimming!!

A Healthy Alternative to Ice Cream

For many of us, the food that defines the summer season is ice cream, and who doesn’t love it as a treat every once in awhile? A more healthy option for youth and adults too, is to make your own ice pops. It’s a quick and simple snack, with less calories than ice cream and much better for you! Try blending some fresh fruit with 100% fruit juice. Place the mixture in an ice cube tray along with popsicle sticks and place in the freezer for a few hours and then enjoy!

Get on the Bike-wagon

The summer is the perfect time to get outside and get moving , but in case you needed some more motivation, a new study shows that biking for as little as 5 minutes a day can help women keep weight gain to a minimum as they enter middle age. It is recommended that adults get at least 30 minutes of moderate-intensity exercise most days of the week, so put some sneakers on and hop on your bike to enjoy the beautiful weather!
For more information please see,
http://www.reuters.com/article/idUKTRE65S0DL20100629

Family Fitness

With the increasing number of children who are overweight/obese in this country, it is more important than ever to find fun ways to get your children exercising. One way to motivate your children to exercise is to do it along with them. By seeing you active and leading a healthy lifestyle, your children will be more inclined to do the same and follow in your footsteps. Try to make the activities fun and exciting, like setting up a volleyball net and playing a friendly game with your family or take a walk together.

For more ideas please see, http://www.thecutekid.com/parenting/family-exercise-activities.phpctivities.php

Beat the Bugs

The pesty bugs of summer are one of the few downfalls to this time of year, but we have some helpful tips that will keep you and your family itch-free for the warm summer nights.
1.) Avoid woody and grassy areas since these can be breeding grounds for mosquitoes.
2.) Don’t wear scented perfumes or soaps as these attract bugs.
3.) Wear long sleeves and pants whenever possible.
4.) Remove containers with standing water (flower pots and outdoor pet dishes) which can also be breeding grounds for bugs.
5.) Use insect repellent according to the directions on the back of the container and avoid any contact with the face.

Happy Birthday America! 3 tips for a Healthier BBQ this July 4th Weekend

The classic way to celebrate the anniversary of our nation is with plates piled high with cheese burgers, hot dogs, cole slaw, and potato salad, but unfortunately these aren’t the best foods for us. With just a few alterations to the menu, the holiday can be made happier and healthier for everyone.
1.) Substitute a mayonnaise salad with fruit- By swapping the mayonnaise salad (cole slaw or potato salad) for fruit you’re not only avoiding the high fat content food, but you’re adding more vitamins and nutrients to your meal. If you can’t resist the side salad, be sure to keep the portion sizes small to avoid over-indulging.
2.) Think twice about the hot dog- Instead of indulging in the processed hot dog, go for a grilled chicken breast. Chicken is a better source of lean protein, and your body will thank you for it!
3.) Go light with potato chips- Most food companies now have baked versions of their chips, so if you must have some chips with your BBQ try the lighter version and you’ll be sure to cut some calories.
For more healthy BBQ ideas, visit http://eating.health.com/2008/06/05/summer-bbq-menu-makeover/

Fun and Healthy Recipe for the Holiday!

So summer has begun and our first big holiday is coming up! And what is a better way to kick off our weekly healthy recipe series? I know with holidays we tend to go overboard with eating. But there are plenty of healthy recipes to include in your celebration of the wonderful USA!
See below for recipe:

Sweet and Sour Drumsticks
(Compliments of Life Script. Health Living for Women. http://www.lifescript.com/body/food/cook/7_healthy_4th_of_july_recipes.aspx)
Chicken drumsticks stay deliciously moist when grilled – even with the skin removed. Minty sweet-and-sour dipping sauce adds a refreshing twist to “ordinary” grilled chicken. Serve with brown rice and slices of fresh pineapple.

Serves: 4 Preparation time: 40 minutes

Ingredients
1/2 teaspoon freshly grated orange zest
1/4 cup orange juice
1/4 cup water

3 tablespoons honey
1 tablespoon plus 1 teaspoon cider vinegar, divided

1/2 teaspoon salt, divided

1/4 teaspoon ground coriander
1 teaspoon cornstarch
1/4 cup chopped fresh mint

8 chicken drumsticks (about 2 pounds), skin removed, trimmed

1/4 teaspoon freshly ground pepper

Preparation
1. Preheat grill to medium. (No grill? See Broiler Variation, below)

2. To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1 tablespoon vinegar, 1/4 teaspoon salt and coriander in a small saucepan; bring to a boil. Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove from the heat. Stir in mint.

3. Sprinkle drumsticks with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack. Grill the drumsticks until crispy on all sides and an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total.

Serve the drumsticks with the dipping sauce on the side.Broiler variation: Position oven rack in the upper third of the oven; preheat broiler to high. Prepare sauce (Step 2). Coat a broiler pan with cooking spray. Sprinkle drumsticks with salt and pepper (Step 3), then broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total.Enjoy!

Nutrition FactsPer serving:
255 calories
8 g fat (2 g sat, 3 g mono)

93 mg cholesterol
16 g carbohydrate

29 g protein

1 g fiber

389 mg sodium

315 mg potassium

Nutrition Bonus: selenium (27% Daily Value), vitamin C (15% DV)

Don't Skimp on the Sunscreen

Don’t Skimp on the Sunscreen!!!Skin cancer is the most common form of cancer in this country, with more than 3.5 million cases being diagnosed every year. This means 1 in every 5 people will develop skin cancer in their lifetime! But it’s not too late to start protecting yourself!! Try to avoid being in the sun between the hours of 10 a.m. and 4 p.m., but if it’s inevitable, lather on a minimum of SPF 30 sunscreen and reapply every 2 hours to protect yourself. Regardless of your ethnicity or race, applying sunscreen is still important because the sun has harmful effects for everyone despite how dark your skin is. For more information please visit,

http://dailyitem.com/0113_health_fitness/x1671032613/Experts-Dont-scrimp-on-the-sunscreen