The other day, I was reading through a magazine and came across a somewhat startling statistic- “95% of US healthcare funds go towards treating illness with only 5% going towards disease prevention”.  Practicing in a hospital setting, this news is not exactly shocking to me because the majority of my patients have acute illnesses.  On the rare occasion, I may receive an outpatient weight loss referral for a patient that that has not yet developed co-morbidities such as high blood pressure, heart disease, or diabetes.  This infrequent occurrence usually requires a prevention-minded doctor and an extremely motivated patient. 

It’s obvious that American medicine is not doing such a great job of promoting health and wellness nor is it preventing chronic diseases.  Taking responsibility and ownership of our own health is important.   

How do you define health?  I believe being healthy is much more that being free of illness/sickness and that one’s health is defined by one’s behaviors.  Many of today’s illnesses are a result of people’s behaviors such as smoking, inactivity, and poor nutrition. 

What have you done for your health today?  So far today, I am close to reaching my fruit and veggie goals (should reach after dinner) and I plan on exercising as soon as I press “Publish”!

Hope everyone is having a wonderful week

Kasey

Me Zip Lining!

It was a thrilling, unforgettable experience!  People in our group who I totally expected to back out at the last minute rose to the challenge.  Sure, the ladies had to wear very unattractive hair nets under our helmets but it was a sacrifice we were willing to make!  We went down several zip lines (around 10 or so), swung like Tarzan from one tree to another, and repelled down about 75 feet from the top of a tree! 

Cory swinging like Tarzan!

Cory repelling down the tree!

I actually did experience one minor injury- rope burn on the back of my arm.  It happened as a rope whipped up during my tree repel.  Although you can see it in a few of our wedding pictures, it’s totally not a big deal!  It actually reminds me of the awesome time we had in the Rain Forest!  Other cool things we discovered in the Rain Forest…

A Wax Apple-grows like crazy in the Caribbean per our tour guide! It looked like a mini apple/pear hybrid.  Of course, I tasted it!

It was very juicy and refreshing with a slightly sour taste.  We also spotted a Cashew tree!

According to our tour guide, the cashew tree produces both a fruit (the cashew apple) and a nut (the cashew).  In its raw form, the cashew nut is not edible due to a toxin called urushiol which is the same chemical in poison ivy.  If ingested, it can cause skin rashes.  The cashews we find in stores are steamed and/or roasted to release the harmful toxin.  The cashew changes color during the processing.  Cashews have high levels of essential minerals—iron, magnesium, phosphorus, zinc, copper, and manganese. One ounce contains 160 calories, 12 g fat, (mostly healthy fats). 5 g protein, and 1 g fiber and is one of Cory’s favorite snacks!

What was the last adventurous thing you did?

Have you ever tried an “exotic” fruit?

Kasey

For starters, our resort was laid out on the side of a mountain which provided some amazing views of the beach.  The steep terrain also provided a great workout each time we walked to and from our room.  While there was a shuttle service available for those wanting to avoid the steep hike to get to their rooms, Cory and I usually opted to take the climb instead.

My days were usually filled with beach activities. Snorkeling was so much fun and such a workout in 30 feet waters.

Then of course there was “The Rock”.  It was a floating, inflatable rock-climbing rock in the water. Many of our guests tried to climb the rock but not everyone succeeded. First, we had to swim out to “The Rock” and then use some serious arm strength to climb to the top. Cory and I conquered “The Rock”!!!

Each night the resort had live music which usually resulted in some serious dance parties!

Dancing = Fun Exercise

But our nightly poolside dancing could not even compare to the dancing during our wedding reception.  We were sandy, sweaty, and having the 
time of our lives!

Do you exercise while on vacation?  Do you look for unique, “gym-free exercise” while on vacation?

Kasey

Howdy y’all!  Thanks so much for all the sweet comments and birthday wishes  

If you are ever visiting New Orleans, I recommend trying a local favorite- boiled crawfish!  While they are amazingly delicious, crawfish that are boiled in the traditional Southern fashion are usually very high in sodium so eat in moderation!  Click here for more info about crawfish.

Even though more than 50% of my work day is sitting at a desk, I usually make an effort to sneak in some physical activity by often taking the stairs instead of the elevators.  I was curious to see how effective my efforts were of increasing my level of physical activity at work.  So today, I wore a pedometer for the first time ever at work.  According to the Michigan Department of Community Health, “most people take 500 to 3,000 steps per day unless they make a special effort to walk or exercise”.  When I got home from work, the pedometer read…

4,313 steps from the moment I left the house till the moment I came home.  Could be better but could be worse!  2,000 steps usually equals about 1 mile (depending on your stride) which means I walked over two miles over the course of my work day.  10,000 steps each day is recommended for weight management.  I think the steps from my work day plus my usual cardio workout (~30 minutes of aerobics or dancing) comes pretty close to 10,000 steps.

Have you ever worn a pedometer to work?  How physically active is your job?  What are some ways you sneak in exercise at work?

Kasey

1. Sleep-  Sleep is extremely important to me; If I don’t get at least 7 and a half hours of sleep, I definitely feel it the next day.  Do you think it is a coincidence that following periods of stress and sleep deprivation (such as a big project at work or final exams at school), you come down with a cold?  Sleep is vital to a strong immune system.  Without adequate sleep (which varies from 7-9 hours each night depending on the person), the immune system weakens and the body becomes more vulnerable to infection and disease.

2. Exercise-   Exercise can boost the immune system.  Researchers at University of South Carolina in Columbia found that people who participate in moderate amounts of physical activity experience 20-30% fewer colds than people whose daily activities were low in intensity.  What is moderate activity?  Moderate-intensity physical activity increases breathing or heart rate, however you should be able to carry on a normal conversation. Examples of moderate activity include brisk walking, jogging, swimming, bicycling, dancing, gardening, yard work, and housework, such as vacuuming.

3. Stress Management-  The hormone cortisol is produced during times of stress which can suppress the immune system and increase susceptibility to infections.  If you have been reading Fit For Wellness for a while, you know I am constantly working on improving my stress management.  While I am certainly getting better, I constantly have to reframe or redefine my “stressful situations”.  For example, I am planning a HUGE party (couple’s wedding shower with 150 people on the guest list) for my best friend.  Initially, I was freaking out over all that I had to get done before the party so I stepped back from the planning for a couple days. After the brief breather, I started making a “to do” list with deadlines; suddenly, everything seemed much more manageable with a plan.

4. Nutrition-  Last but certainly not least is proper nutrition.  A healthy diet definitely plays a role in maintaining a strong immune system.  Having enough protein, calories, hydration, and a variety of vitamins and mineral is key.  Adequate protein is essential in the diet to build, maintain, and repair body tissues.  Protein is found in meats, dairy foods, eggs, nuts, seeds, legumes, and soy. Vitamins and minerals are needed to trigger numerous chemical reactions in your body and help keep your body working properly.  Here are some major nutritional players in strengthening the immune system…

• Omega-3 fats (found in salmon, mackerel, and herring) reduce inflammation, increase airflow, and protect lungs from colds and respiratory infections.
• Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.
• Selenium (plentiful in shellfish such as oysters, lobsters, crabs, and clams) helps white blood cells produce cytokines which are proteins that help clear infections and viruses out of the body.
• Zinc (found in oysters, crab, lobster, red meat, poultry, beans, nuts, and whole grains) is important in several immune system tasks including healing wounds.  Zinc also appears to have some antiviral effects.
•  Folate (found in green leafy veggies, citrus fruits, and dried beans and peas) helps your body produce new cells and repair DNA.
•  Green tea and black tea are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out and destroy cell-damaging free radicals.
•  The antioxidant beta-carotene (found in carrots, red peppers, pumpkin, sweet potatoes, cantaloupe, peaches, mangoes) also protects against damaging free radicals.
• Low vitamin D levels have been linked with increased risk of cold and flu.  Vitamin D is found in salmon, tuna, mackerel, fortified dairy, and egg yolks.
• Vitamin E (found in nuts,seeds, and vegetable oils) also help boost the immune system.

 Bottom line:  A healthy lifestyle with adequate sleep and exercise with a balanced diet is vital for boosting your immune system.

Are you getting enough zzzz’s each night?  What is your favorite type of exercise?

Hope everyone has a fabulous weekend!  I’ll be working at the hospital all weekend but I definitely plan on watching the  Saints game Sunday night.  GO BLACK and GOLD!!!

Kasey

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Stress Facts-

Did you know the hormone cortisol produced during times of stress can suppress your immune system and increase susceptibility to infections such as a cold or the flu?!  Over time, chronic stress can lead to many medical problems such as increased risk for depression, heart disease, and stroke, and difficulty managing diabetes.  Also, your body is less resistant against autoimmune diseases such as rheumatoid arthritis.

One way to lessen stress is though practicing yoga. 

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I desperately needed some yoga in my life last night.  Lately, I have doing the Namaste Yoga on Fit TV.

Likes:

- I love the faster pace yoga flow.  I guess I’m a little impatient when other yoga shows or videos drag on to explain every single pose.

- I enjoy the background music and voice direction.  I find the instructor’s voice helpful for two reasons:  1) She reminds me to maintain my breathing, 2) She provides just enough direction so I’m not trying to strain my neck to look at the TV every couple minutes

Dislikes:

- Commercial breaks…

Although this Snuggie commercial was pretty entertaining… especially when the whole family is camping in their snuggies while raising the roof!  But seriously, it’s distracting and breaks my focus.  Luckily, I DVR the episodes so I can fast forward through the commercials… I just try to keep up my breathing while handling the remote control.

- The constantly changing background/scenery can also get a little distracting at times.  Thanks to the voice direction, I’m not always looking at the screen so I barely notice.

- It’s only 30 minutes long with two commercial breaks so more like 20 minutes long.  I wish it was at least a full 30 minutes.

 Overall, I am loving Namaste Yoga! 

 Do you practice yoga?  What is your favorite yoga class, show, video, or webcast?

Kasey

I’m still loving the pomegranate cereal addition!  Then it’s off to work where I enjoy a steamy cup of my favorite tea…

This week I decided to shake things up a bit by adding yoga to my morning routine.  So before my cereal and emails, I rolled out my yoga mat, searched the Freezone of On Demand, and chose AM Yoga with Meaghan Townsend for my morning yoga.

This was a quick ten minute yoga flow full of some of my favorite yoga poses.  Of course there was some sun saluting…

Along with downward facing dog…

And cobra…

And a few variations of warrior pose…

My body was stretched and energized after this mini workout.  Normally, I work out solely in the afternoons, but AM Yoga left me with a little more pep in my step throughout the morning!

Do you prefer to workout in the mornings, afternoons, or both?

Kasey

Audubon Park in New Orleans is absolutely beautiful!  The weather was perfect for the Juvenile Diabetes Research Foundation’s Walk.  Since its founding in 1970 by parents of children with type 1 diabetes, JDRF has awarded more than $1.3 billion to diabetes research! 

I was part of the Rory’s Mission Team…

Rory is my cousin Kristy’s little boy who was diagnosed with Type 1 Diabetes.  

Breakfast fruit was provided… I grabbed a banana and water.

My nephew Talan was very happy about the apples… he loves fruit!

This was a very kid friendly walk… wagons and strollers galore! The walk was 2.5 miles… I increased my exercise intensity by giving my godson TJ a piggy-back ride halfway through the walk.

There was even more food after the walk. I had the blackened shrimp pasta and roasted corned grits.

The roasted corn grits were from Zea’s and they were amazing!  As for the children’s entertainment… Spacewalk, Rock Climbing, Face Painting, Sugar-Free Snowballs, and my nephews favorite the Audubon Insectarium.

Hope everyone is having a great weekend.  I got to get back to the Saints game… it is a nail-bitter!  Go Saints!!!

I used to practice yoga regularly a few years ago.  I would take classes at least two times a week… and I felt great.  Unfortunately, I have fallen out of my healthy yoga habit.  So with my stiff and sore body, I found a yoga video for beginners on the Freezone of On Demand…

Since I was out of practice, I wanted to find something for beginners to ease back into yoga… I decided on Shiva Rea’s Begin, Stand, Pose.  Twenty-four minutes of flowing yoga with classic yoga poses was just what I needed to loosen up and relieve some stress.

According to the National Institute of Health, research suggests yoga may:

• Improve your mood and sense of well-being
• Reduce stress
• Decrease heart rate and blood pressure
• Increase lung capacity
• Help improve anxiety, depression, and insomnia
• Improve overall fitness, strength, and flexibility
• Positively affect levels of certain brain or blood chemicals

Do you practice yoga regularly?

I love the convenience for working out at home.  Expensive home exercise equipment is not necessary to get a good workout.  My home exercise equipment includes…

• Stability Ball
• 5 pound dumbbells
• 8 pound dumbbells
• 15 pound dumbbells

The stability ball is great for many exercises including sit-ups, push-ups, and wall squats… you can really get creative with stability ball exercises.  Even just sitting on the ball works your core muscles.  Stability balls usually cost about 20 dollars.

My 5 pound weights come into use during exercise videos that use weights with tons of repetitions… such as Jillian Michaels 30 Day Shred.   A set of 5 pound dumbbells usually cost about 10 to 25 dollars.

The 8 pound weights are used for the majority of my arm exercises… such as bicep curls, tricep kickbacks, and shoulder presses.  A set of 8 pound dumbbells usually cost about 20 to 35 dollars.

The 15 pound weights are held while doing many of my leg exercises… such as squats and lunges.  A set usually cost about 30 to 45 dollars.

Cory has some 25 and 45 pound weights that I do not use!  Occasionally, I do use something from his “at-home” gym equipment…

The Perfect Push-up

 I’m not going to lie… currently, I can only complete just a couple of these!  They are pretty hard.  I think Cory bought these for about 20 dollars.

I definitely take advantage of exercise shows that come on Fit TV or in the Freezone of On Demand.  What is your favorite piece of “at-home” exercise equipment?