Indulge with this sweet sip that does more than tickle your tastebuds. Just half a cup of strawberries provides more than half of the daily value of vitamin C, a potent antioxidant that boosts production collagen fibers to help keep skin smooth and firm.
1 c low-fat vanilla yogurt
½ c sliced strawberries
¼ c vanilla soy milk or 1% milk
2 vanilla wafers, crumbled
Combine the banana, yogurt, strawberries, and milk in a food processor or blender and puree until thick and smooth. Add a half cup of ice if you are looking for a way to cool down. Spoon into a glass and sprinkle the wafer crumbs over the top and enjoy!
You’ve run yourself down and desperately need a night of quality Zzzs. But when you hit the pillow, your mind is racing, you’re tossing and turning, and you wake up feeling sluggish all over again.
We may not like to admit it, but having trouble sleeping may be a result of what we do – or don’t do – during the day and before bed.
1. Eating too much protein before bed
Avoid eating calorie-dense food, especially protein, right before bed. Protein takes longer to digest, making your body work hard while you’re trying to sleep. “I recommend that people have dinner for breakfast,” says Dr. Ash. A larger meal in the morning will you give you the energy you need for the day and allow your body to focus on sleeping at night.
2. Taking a hot shower before bed
Your body’s core temperature should drop around bedtime to signal it’s time to sleep. If you take a hot shower right before bed, you’re silencing that signal. Don’t want to give up that steamy shower? Take it at least 1.5 to 2 hours before sleeping.
3. Bad posture during the day
Improved posture sets the stage for good sleep. Stand up straight during the day, and sleep on your back to minimize muscle aches and pains. Use a foam roller five minutes before bed. Place it between your shoulder blades and lie on it to stretch your back muscles. This will increase flexibility and reinforce a better posture.
4. Thinking exercise interferes with sleep
The National Sleep Foundation 2013 poll showed exercise any time of day will improve the quality of your sleep.
5. Tossing and turning thinking at least I am getting sleep
This only increases anxiety, making it even harder to fall asleep. Get out of bed and only return when you’re tired. This stops the brain from associating the bedroom with worry.
Source: Sarah, Bourassa. “5 sleep mistakes you may have made last night.” Today Health. N.p., 01 Apr 2014. Web. 1 Apr. 2014. <http://www.today.com/health/5-sleep-mistakes-you-may-have-made-last-night-2D79468133>.
“Adult acne is caused by a combination of oil and dead skin,“ explains Julia McGee, PA-C, a member of the dermatology department at Bingham Memorial Hospital. “When pores become clogged from oil and dead skin, they can attract bacteria and become inflamed.”
For some adults, breakouts are a result of hypersensitivity or overproduction of male hormones. Yet an imbalance in both male and female hormones, like estrogen, can also cause breakouts. For women, this can happen during pregnancy and even menopause. Some medications and cosmetics can also contribute to the development of acne.
How Is Adult Acne Treated?
“The majority of acne medications are geared towards treating the oily skin of a teenager, which would be a bad choice for drier adult skin,” says McGee. Effective treatment often requires a trial-and-error approach that takes patience and time.
McGee recommends the following products:
Cleansers: Cetaphil and CeraVe are the most gentle. Avoid strong gels and products containing beads or granules, which can irritate and inflame sensitive skin.
Creams and lotions: Use an over-the-counter retinol product to clean pores and help reduce fine wrinkles. Find a lotion with a salicylic and glycolic acid to prevent skin discoloration and fade acne scars. To treat overnight breakouts, use a product with benzoyl peroxide, which helps kill bacteria.
Prescription medications: Oral and topical medications, when used with benzoyl peroxide creams, provide great results in clearing acne. Combinations of medicine with multiple active ingredients are catered to the specific skin and acne types of each patient. If you are ready to try a prescription, schedule an appointment with you physician.
A Skin-Care Regimen for the Acne Prone
“There is an art to washing the face,” instructs McGee. “Wash your face twice daily with a gentle cleanser.” Julia recommends using only warm water because of the drying effects of hot water on the skin. “Wash for just 1-2 minutes, and use your hands instead of a rough washcloth.”
If you suffer from adult acne or have questions about the condition of your skin, schedule an appointment with Julia McGee at the Bingham Dermatology center in Blackfoot or Pocatello. Call 782-2930 for Blackfoot, or 233-4455 for Pocatello.
The need for massage therapists is continuing to grow at a rapid rate. With an expectation for demand to increase 20 percent from 2010 to 2020, faster than almost all other occupations, licensed massage therapists are able to find jobs quickly.
Massage therapy offers an array of health benefits such as pain relief, increased joint flexibility, improvement of overall circulation, and reduction of post-surgery adhesions or swelling. Along with the physical benefits of massage therapy, clients report a decrease in anxiety, better sleep, and less stress.
As the only massage school located inside a hospital, the College of Massage Therapy is able to offer a unique learning experience to its students. Not only does the College provide quality education and graduate professionals into the field of Massage Therapy, they also integrate massage techniques into mainstream healthcare by providing quality instruction within a medical setting.
More physicians are referring their patients to massage therapists, as such, there is an increasing demand for therapists who can work hand-in-hand with the medical community.
The College of Massage Therapy offers students a 10-month program/2 days a week, with day or night classes, hospital internships, and financial aid for qualified students.
Both student and professional massages are available to the public; student massages are $25 on Fridays and Saturdays, and graduate-professional massages are offered Monday through Saturday by appointment.
If you are considering a career in Massage Therapy, join us for an open house on April 10, from 6-8PM at the College of Massage therapy, located inside Bingham Memorial Hospital. There will be food, fun, and free massages available while you learn about the opportunities that await you as a massage therapist. Please register for this open house on our Facebook page or by calling 782-2904.
Are you taking a trip to the salad bar for lunch? You will most likely have your choice of iceberg, romaine, or spinach. When it comes to selecting the healthiest and tastiest salad base, which types of lettuce pack the biggest nutritional punch?
Sorry cheeseburger fans, but those shreds of lettuce on your bun won’t add up to the USDA’s daily recommended intake of 2-3 cups for most adults. Instead, a hearty salad is one of the smartest ways to go green. At under 10 calories per cup, a big bowl of leaves can be a great source of vitamins A, C, K, and folate, among other essential nutrients.
Did you know that America’s favorite lettuce, iceberg, ranks the lowest in nutritional value across the board? That’s because iceberg lettuce is comprised of over 96% water – proof that not all leafy greens will build a super-nutritious salad. Spinach, on the other hand, boasts nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, and large amounts of calcium and iron. Keep in mind, simply choosing the right salad dressing could easily give you all of the vitamins you need on a daily basis!
Do you prefer something a little crunchier than spinach? A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Or, for a mild but textured bed, red leaf lettuce has 4 calories per cup, with nearly half of the daily recommended dose of vitamins A and K. Arugula (technically a cruciferous vegetable like broccoli, kale, and cabbage) also packs a healthy dose of nutrients and phytochemicals, which may inhibit the development of certain cancers.
Of course you can always opt for the “spring mix”, conveniently packaged by grocers. Usually consisting of iceberg, romaine, red cabbage, and baby carrots. Just know your vitamin and nutrient intake will be as varied as the prepackaged salad mix.
Making smart salad choices can offer you vitamins and nutrients all in one serving of leafy greens. Whether you love diving into a salad, or find yourself choking it down, make the most of every bite to help out your health.
Few things are as relaxing as lying under the warm rays of the sun. With the temperature on the rise, and a rapid decline in wearing long sleeves and pants, staying protected from the harmful aspects of the sun is very important.
When shopping for a sunscreen, it can be a little overwhelming when there are five shelves of lotions, gels, and spray-ons, with protection ranging from SPF 10 to an SPF 80. SPF stands for Sun Protection Factor and denotes the amount of time you can stay in the sun without getting burned. For example, an SPF 15 would allow you to stay in the sun 15 times longer without getting burned, than skin without sun protection.
Most people don’t know that an SPF 25 protects against 94% of the sun’s harmful rays, while an SPF 50 protects against 98% of the suns damaging rays. Contrary to popular belief, doubling the SPF value does not offer twice the protection.
“Don’t fret when trying to decide which SPF sunscreen to buy,” says Dr. Adam Wray, a Dermatologist at Bingham Memorial Hospital. “Using an SPF 30 sunscreen is plenty of protection as long as it is applied regularly throughout the day.”
Another feature of sunscreen that is often over looked is the ultraviolet radiation protection, commonly referred to as UVA and UVB. “Look for sunscreen that offers ‘broad spectrum protection’ or ‘UVA and UVB’ protection,” warns Dr. Wray. “UVA rays cause premature aging and damage to the skin, while UVB rays are responsible for life threatening skin cancers.”
If you’re still hung up on what form of sunscreen to buy, Dr. Wray suggests the following: “When picking the type of sunscreen to use, go for convenience. If you have to wrangle your children just to apply sunscreen, use a spray-on sunscreen. Just keep the bottle handy to apply it after swimming or excessive sweating.”
Always stay SkinSmart! If you have questions about staying safe in the sun, you can schedule an appointment with Dr. Adam Wray at his Blackfoot clinic by calling 782-2930, or at his Pocatello clinic by calling 233-4455.
Cinnamon tends to be a standard staple in spice racks around the world. The use of cinnamon dates back to 2700 B.C. where it was found in a book on Chinese botanical medicine. It was likewise used in ancient Egypt as medicine and also a beverage flavoring.
Cinnamon is well known for its aromatic qualities and unique flavor. One thing you may not know about cinnamon is its multiple health benefits.
Short-term use of cinnamon can significantly reduce blood pressure – especially among those who are prediabetic or type-2 diabetic. The researchers of the University of Toronto determined that the short-term use of cinnamon results in an average drop in systolic blood pressure of over 5 mmHg, while diastolic blood pressure is reduced by an average of 2.6 mmHg. Imagine the effects of long-term use on blood pressure.
In an evaluation of 122 herbs for efficiency in the reduction of uric acid levels (which cause arthritis), cinnamon extract was the most effective for suppressing the enzyme that is responsible for the production of uric acid.
Type 2 Diabetes
Type 2 diabetics who were given cinnamon extract had significantly reduced blood sugar levels. Cinnamon has the ability to increase glucose metabolism around 20 times, which has a significantly improvement on blood sugar regulation. Cinnamon also slows down the emptying of the stomach, helping to reduce sharp increases in blood sugar after eating, and improves insulin sensitivity.
Research has shown that intake of only 6 grams of cinnamon daily could reduce triglycerides, serum glucose, LDL cholesterol as well as total cholesterol in individuals with type 2 diabetes. Cinnamon is a great source of manganese as well as fiber and also a good source of calcium.
Cinnamon needs to be kept in an airtight container in a dark place. Whole cinnamon lasts for about 1 year, but cinnamon that has been ground will start to lose flavor after a few months.
Good nutrition during pregnancy is about helping your baby grow—not satisfying your own cravings, unfortunately. You need to gain weight to nourish your developing baby, but know your limits. On average, throughout pregnancy, you need about 300 extra calories a day, which is equivalent to a small glass of skim milk and half a sandwich.
Aim to gain the amount of weight your doctor recommends, which is based on your pre-pregnancy weight and health history.
Heather Pugmire, M.D., an OB/GYN at Bingham Memorial Hospital recommends that pregnant women eat the following every day:
- A variety of healthy foods including whole grains, lean proteins, plenty of vegetables and fruits.
- A prenatal vitamin containing folic acid.
- Don’t go on an exclusive diet and use moderation in your portions. It’s okay to satisfy that craving for fried food or ice cream with a small serving size, just avoid eating the whole container.
“Exercise is an important part of pregnancy wellness, too,” says Dr. Pugmire. “Use your common sense and listen to your body. Avoid contact sports or unstable terrain, and don’t exercise in extremely hot weather. If you can have a conversation during your routine, you’re probably at the right intensity level.”
Take frequent breaks, drink plenty of water and never exercise to the point of exhaustion or breathlessness. During the second and third trimesters, avoid exercise that involves lying flat on your back.
If you have questions about proper nutrition during pregnancy or other prenatal concerns, contact Dr. Pugmire at Bingham Memorial Hospital, by calling 782-3900.
You wouldn’t dream of altering your secret family recipe for fudge brownies. But should you really consume 600 calories in just three bites? Your baked goods can be sweet delights without the need to add tons of sugar.
When baking cakes, cookies or bread, cut down on sugar used by one-third. You may be surprised when you can’t even tell it’s missing. It’s likely that more flavors will emerge and that your favorite recipe will become even more delectable.
Instead of icing a cake with frosting, use slices of fruit or a fruit puree. Not only will this add bright and fun colors to any pastry, the natural sweetness of fruit will tickle the taste buds and leave you satisfied.
As a replacement for sugar, use spices that boost sweetness without the calories. Examples include vanilla, peppermint, cardamom, allspice, cinnamon or nutmeg. Not only are these spices delicious to the taste, but they will leave your kitchen and home smelling amazing.
Try applying these tips to all your cooking endeavors. Just be sure to update your recipe cards to reflect your health conscious changes. Removing a half cup of sugar here and there really adds up by the end of the week.
Visualizing a stress-free place and other relaxation techniques are quick and easy ways to help your whole body calm down and give you just the boost you need to get on with your day.
Open a book. Reading is a great escape that can transport you to remote destinations and faraway lands. Getting lost in a good book is a perfect way to forget, then refocus, your own thoughts.
Visualize yourself relaxing. Close your eyes and imagine a place that relaxes you — such as the warm sun on your skin and the sound of the ocean, a big country field sprinkled with flowers, or a trickling stream. If you can’t get away to your favorite spot, the next best thing is to imagine being there.
Pull out your favorite pictures. Photo albums full of fun pictures can bring back a flood of good memories and feelings. Spend a few quiet moments reminiscing about what made those memories so special or happy. You’ll find that those feelings can quickly return, to brighten your day.
Look out the window. During a break, take time to stare out the window. Finding anything to take your mind off of your work will give you a fresh set of eyes when you return to it. It’s also fun to people watch. People will do the funniest things when they think no one is watching.
Listen to a relaxation CD. Invest in a couple of these CDs for a short daily escape. You may like to hear chirping birds, rolling waves, or gentle rain — whatever your choice, closing your eyes and listening to these soothing sounds while doing some deep breathing can help you relax and de-stress.
Take a walk. Exercise is a great way to relieve stress because it’s a great escape for your mind. Even if you’re limited to a walk to the water cooler, stretching your legs will boost blood flow to your extremities and brain.
Treat yourself to a 5-, 10-, or 20-minute mental vacation each day. You will find you can train your body to relax and reduce stress. It’s amazing how much better you feel after taking just a few luxurious moments all to yourself.