Healthy Tips - Sept. 2009

 
HEALTHY TIP - September 28, 2009

Get more fiber. Most people do not consume enough fiber on an average day - somewhere around 10 to 15 grams. However, you should consume approximately 21 to 38 grams of fiber a day, depending on your age and gender. Fiber helps you feel more full and regulates your digestive system.

Although it may seem difficult to add more fiber to your diet, begin by taking small steps such as adding extra fiber to your breakfast or snack. Even small changes can help you meet this goal. Consider working high fiber foods into your diet. For example, add beans to your salad, switch to brown rice or whole wheat bread or have dried or fresh fruit for a snack on in whole grain cereal. The following are some high fiber foods.

• black, green or baked beans
• grapefruit
• pears
• broccoli
• nuts such as peanuts, almonds or pistachio
• berries such as strawberries, blueberries or raspberries
• oatmeal
• popcorn
• apple with skin
• corn
• artichoke
• oat bran muffin
• baked potato (with skin)

Always talk to your doctor before beginning any diet program. Click here for help making an appointment. 

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HEALTHY TIP - September 21, 2009

Limit sports drinks. Avoid dehydration by drinking water while exercising. Water is the best choice. However, sports drinks can be appropriate, depending on the temperature and intensity and duration of your workout. If you are working out at a high intensity for more than 1 hour, a sports drink might be the right option for you. Sports drinks can help replace the calories needed for a long duration of performance. They also can supply sodium, potassium and other electrolytes as well as carbohydrates and calories you may require while working out.

During a regular or short workout, a sports drink may provide more calories to you than you actually are burning. Therefore, water will be your best choice. program is by having a partner. Having an exercise partner will provide a lot of encouragement and fun.

Always talk to your doctor before beginning any diet or exercise program. Click here for help making an appointment. 

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 HEALTHY TIP - September 14, 2009

Find an exercise partner. Whether you are trying to lower your cholesterol, lose weight, learning to cook healthier or exercise more, doing it with someone else will make it more enjoyable and give you the extra encouragement to continue doing it.

Motivation is important to help keep both of you going. Encourage each other to exercise, enjoy each other’s company and avoid making excuses. You will be more likely to stick with your exercise program if you know someone else is counting on you. Set a schedule that works for both of you and stick to it. Try to have similar goals and share your ideas about what working out means to each of you.

Here are some tips for finding an exercise partner.

• Find someone with a similar energy level that enjoys similar activities. If you like to walk and they like to run, the partnership would be much harder to maintain.
• Find someone you have things in common with and consider things such as communication – if you don’t like to talk but the other person does, it may not work out. Be aware of your partner and figure out what works for both of you.
• If you work out together at the gym, you can each do different exercise such as one can cycle while the other is on the treadmill.
• Decide on goals, routines and locations. Work these out in advance so there is no miscommunication.
• When exercise gets a little too routine, try learning something new together. Take a class, try a different activity or try a different route. Even changing the time of day can change your routine.
• Find an alternate. If your partner decides not to stick to the routine, have another partner ready to participate and help motivate you. If the other is sick or cannot make it, you still will have a partner to encourage you.
• You also can have a partner via email or phone. Keep track of your exercise efforts together. Maintain a journal for yourself but that will help you share with your partner.
• Can’t find a partner? Take your dog on a run, walk or ride. 

One of the best ways you can maintain a workout program is by having a partner. Having an exercise partner will provide a lot of encouragement and fun.

Always talk to your doctor before beginning any exercise program. Click here for help making an appointment. 

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HEALTHY TIP - September 7, 2009

Prevent flu with vaccinations, washing hands and avoid touching eyes, nose and mouth. As much as 20% of the population experiences influenza each flu season. Symptoms may include sore throat, fever, cough, stuffy or runny nose, aches, headache, fatigue and/or chill as well as others. According to the Centers for Diseases Control and Prevention, the best way to prevent the flu is to receive an annual flu vaccination. The Knox County Health Department recommends receiving a seasonal flu vaccination now. Despite popular belief, it reports that a person's immunity will last through flu season even if you receive the flu shot now.

This year, people also will have the option of the H1N1 vaccine, also known as swine flu, that is expected to be available this fall. As much as 30% of the population could be affected by H1N1. Persons at higher risk such as healthcare workers, emergency responders, children and pregnant women.

In addition, flu most commonly is spread from person to person through coughing or sneezing. Avoid touching your eyes, nose and mouth and remember to wash your hands often. Here are other flu prevention tips.

• Stay home from work or school
• Wash hands
• Cover nose and mouth with tissue when sneezing or coughing
• Avoid touching eyes, nose and mouth
• Get enough rest
• Drink plenty of liquid
• Maintain good health
• Seek medical care when necessary

Always seek medical care when necessary, particularly if symptoms worsen. Need after hours care? Check out our University After Hours Clinic in Sevierville, Seymour and on Northshore in Knoxville.

Related Articles & Resources 
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