FitSugar

Healthy Side Dishes and Desserts

FitSugar — Thu, 02 Jul 2009 04:30:46 -0700

Barbecues are a great way to chill out with your friends, but they can be a disaster for your waistline. Be proactive and bring side dishes and desserts you know are healthy and diet-friendly. This way you can spread the health while ensuring you have something to eat. Here are some ideas.

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Barbecue Food Breakdown

FitSugar — Mon, 29 Jun 2009 12:01:06 -0700

This Fourth of July, you're most likely going to at least one barbecue if not two. Before you eat one of every grilled item offered, you should know the nutritional info of your basic barbecue fare. The numbers may surprise you.

	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Hamburger patty with bun, no fixings	329	5	70	288	23	1	24
Cheeseburger with bun, no fixings	409	9	90	628	23	1	28
Cheeseburger with bun, lettuce, tomato, and ketchup	436	9	5	770.3	29.4	1.5	28.9
Veggie burger with bun, no fixings	220	1	10	630	41	6	9

There's plenty more and to see them just read more.

	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Veggie burger with bun and cheese	300	5	30	970	41	6	13
Veggie burger with bun, cheese, lettuce, tomato, and ketchup	327	5	30	1,112.3	47.4	6.5	13.9
Hot dog with bun, no fixings	250	3	30	540	22	6	14
Hot dog with bun, ketchup, and mustard	306	3	31	1,1027	33	6	15.2
Tofu Pup and bun, no fixings	180	.5	0	530	25	2	12
Tofu Pup and bun, ketchup, and mustard	236	.5	1	1,017	36	3	13.2
1 piece barbecue chicken	176	2	68	240	7	1	24
1 grilled sweet Italian sausage	290	9	65	800	1	0	14
4 oz. grilled salmon	318	3.4	56	1,104	13.2	.1	20.3

Play It Safe on Independence Day

FitSugar — Fri, 04 Jul 2008 03:15:00 -0700

Although there is a serious ban on fireworks in northern California this year due to all the fires, I know folks all over the country will be creating personal, home grown pyrotechnic displays. I would like to remind you to play it safe. The Atlanta Journal-Constitution has cooked up a few tips for you and here are highlights:

Purchase fireworks from a licensed and reputable vendor.
Never give fireworks to children.
Read directions and inspect fireworks for defects.
Keep a bucket of water, garden hose or portable fire extinguisher close by.
Ignite fireworks outdoors, away from buildings or any combustible material.
Never attempt to fix or re-ignite malfunctioning fireworks.
Ignite only one firework at a time.
Make sure no smoldering fires or sparks from falling firework debris remain before going in for the night.

Have fun. Don't forget your ear plugs if you are going to big fireworks display. Happy Fourth of July!

Source

Fireworks on Rails to Trails

FitSugar — Thu, 03 Jul 2008 04:30:00 -0700

The railroads are an important part of American history, and Rails-to-Trails is committed to preserving that history. This group transforms old railroad lines into recreational paths for biking, running, rollerblading, and walking. They've created a list of trails great for viewing the pyrotechnics of Independence Day away from crowds. Plus, you'll burn a few calories.

Courtesy of Rails-to-Trails Conservancy

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Love Fireworks? Invest in Earplugs

FitSugar — Wed, 02 Jul 2008 11:00:00 -0700

Fourth of July means fireworks! I don't want to rain on your parade (since the Fourth is often celebrated with parades, too), but the loud pops and bangs of fireworks can cause serious hearing damage.

When the delicate structures in your ear called hair cells - sensory cells located in your inner ears responsible for converting sound energy into electrical signals - are damaged, they never regenerate and cannot be repaired. This condition is known as noise-induced hearing loss (NIHL). The loss is permanent and may cause impaired hearing or total loss of hearing down the road.

NIHL can be cause by one exposure to a loud noise such as an explosion, or by regular exposure over an extended period of time. If you continuously experience sounds over 85 decibels then a hearing aid may be in your future. Check out how some common sounds compare:

Rustling leaves: 10 dB
A whisper: 20 dB
Humming of a fridge: 40 dB
A conversation: 60 dB
Busy street traffic: 70 dB
Vacuum cleaner: 80 dB
Lawn mower: 90 dB
A large orchestra: 98 dB

To see how fireworks compare read more.

Fireworks for spectators 800 feet away: 88 to 126 dB
Fireworks for spectators 10 feet away: 155 dB
Front row of a rock concert: 110 dB
Military jet takeoff: 140 dB
Motorcycles, firecrackers, small firearms: 120 to 150 dB

So when it comes to ears safety, watching a public display from afar is your best bet. If you're serious about preventing ear damage, pick up some foam or silicone ear plugs. They sell them at most drug stores for less than $5. I know they're not exactly the most fashionable thing to sport, but I'd rather wear these for 20 minutes than lose my sense of hearing forever.

Source

Games For A Backyard BBQ

FitSugar — Wed, 04 Jul 2007 03:00:00 -0700

Have you been to a BBQ where folks just sit around drinking beer and talking about beer and drinking more beer? So boring and so sedentary!!! My response to this is to dust off some of those old games from your youth and get up and play! I am not saying these games are huge calorie burners, like these ideas from Get Moving This 4th Of July, but they will keep you from becoming glued to a lawn chair and drinking too much beer. Plus they are fun!

Here are some games I will be playing with my kids and party guests. Yes, these games are not just for kids.

Potato Sack Races - Since potato sacks are hard to come by these days you can use old pillow cases for little kids, or old sleeping bags for adults.
Wheel barrow races - Remember this one? I rocked it as a kid and I am hoping to win today. It is like a supported plank in motion. You might want to warm up a little before this one!
Water balloon toss - This one requires no explanation, but what fun on a hot day!!!
Egg Spoon Relay Race - Balance hard boiled eggs on a soup spoon (or a wooden spoon to make it easier) and race to the line to gently hand off the egg to your relay team partners . All unbroken eggs can be used to whip up some Not So Devilish Eggs
Simon Says - Always popular with the kids, but getting adults to act like a chicken - priceless.

Don't forget the horseshoe toss, badminton (it IS an Olympic sport after all), or all the fun to be had passing around a Ball Ice Cream Maker.

Are you going to play some games at your BBQ? Let me know your faves in the comments section below.

P.L.O.W. - Continue the 4th of July Fun!

FitSugar — Sun, 08 Jul 2007 03:30:00 -0700

Being that the Fourth of July falls during the middle of the week this year, you may have taken the opportunity (like me) to drag out the celebration through this weekend. Maybe you're not feeling like working out to "Proud to Be An American," but these songs are good enough to get you moving on the treadmill, and at all the tasty barbecues you'll be attending.

"Free As A Bird" - The Beatles, 4:26
"Miss Independent" - Kelly Clarkson, 3:34
"Free" - Mya, 5:18
"Freedom" - George Michael, 6:20
"Lump" - Presidents of the United States of America, 2:14
"Free" - Donavon Frankenreiter, 2:29
"Declare Independence" - Bjork, 4:13
"American Idiot" - Green Day, 2:53
"Independence Day" - Martina McBride, 3:26

Total PLOW = 35:28

Did I miss any? Then let me know in the comments section below.

Source

Get Moving This 4th of July...

FitSugar — Mon, 02 Jul 2007 10:15:00 -0700

To many of us, the Fourth of July means stuffing our faces at a barbecue with family and friends. No major harm done since it only rolls around once a year.

However, take a few pointers from seriously toned Matthew McConaughey (and his party pals Jeremy Piven and Woody Harrelson) and offset all those extra calories (think beer and s'mores) you're taking in with a few fun activities for everyone to do.

Activity	Calories Burned in 30 Mins (*Based on an 130 pound person.)
Billiards	74
Frisbee	90
Volleyball	101
Badminton	133
Soccer (casual)	207
Basketball (1/2 court)	242
Football (touch)	257
Handball	355
Playing with Kids	117

I couldn't find that stats for how many calories you could burn during a mean game of water balloon toss, but you can bet I'll be organizing a game or two. There's more pics of hot Matt playing frisbee and football so read more

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Flynet

Healthy Dose Link Time

FitSugar — Mon, 29 Jun 2009 11:00:51 -0700

Campfire cooking doesn't always have to include marshmallows - That's Fit
Declare independence from jiggle and race on July 4th - Vital Juice Daily
Jewel tweets photos of her bikini bod? - Fit Celeb
Sometimes it takes a trainer to bust out of a fitness rut - Fit Bottomed Girls
Soda makers swap out HFCS for sugar; no big deal - Nutrition Data Blog
6 secrets behind the power of Pilates - Shape
Nitrate-free bacon makes scallops sing with flavor - Mark's Daily Apple
Are your eating habits disordered? - Healthy Bites

JelleS/Flickr

Heat exhaustion

FitSugar — Wed, 08 Oct 2008 17:35:26 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Heat exhaustion occurs when your body gets too hot. The body's core temperature is controlled by the hypothalamus, the part of the brain that also controls thirst and hunger. Normally, the body gets rid of excess heat by sweating. But if you are exposed to high temperatures (working outdoors in the summer, for example) for a long time and don't replace the fluids you lose, the body systems that regulate temperature become overwhelmed. As a result, your body produces more heat than it can dissipate. Heat exhaustion requires immediate attention, because it can progress to heat stroke, a serious (even fatal) illness.

Signs and Symptoms

Heat exhaustion is accompanied by the following signs and symptoms:

Heavy sweating
Fatigue
Headache
Pale, clammy skin
Thirst
Rapid heartbeat
Dizziness, fainting
Nausea, vomiting
Muscle cramps

If body temperature goes above 104°F, or if coma or seizure occurs, the patient likely has a more serious condition called heat stroke. Heat stroke can quickly lead to heart attack and death if not treated.

What Causes It?

Heat exhaustion occurs most often when you are exposed to high temperatures and become dehydrated, usually from not drinking enough fluids. It also can happen when large volumes of sweat are replaced with fluids that don't contain enough salt.

Who's Most At Risk?

The following factors increase the risk of developing heat exhaustion:

Being dehydrated
Age (the elderly and children under 5 years of age)
Illness or chronic disability
Obesity
Pregnancy
Cardiovascular disease
Respiratory disease
Drinking alcohol
Physical exertion in hot or humid environments (athletes, military personnel, outdoor laborers are particularly at risk)
Taking medications that interfere with the body's ability to cool itself, including antipsychotics, tranquilizers, antihistamines, tricyclic antidepressants, and some over-the-counter sleeping pills

What to Expect at Your Provider's Office

If you have symptoms of heat exhaustion, you should see a doctor immediately. The doctor will perform a physical examination; check your blood pressure, pulse, and temperature; and assess how dehydrated you are. Lab tests of blood and urine samples may be needed.

Treatment Options

Prevention

If you are working or exercising in the heat, don't wait until you get thirsty to drink fluids. Instead, drink plenty of fluids before, during, and after the activity. Take the following precautions to prevent heat exhaustion:

Stay in cool or air-conditioned spaces when possible on hot days.
Drink more fluids than usual. Drinking enough fluids during exercise, for example, helps to improve heart function, maintain kidney function, and lower the body's core temperature. Dehydration can stress the heart and reduce the kidneys' ability to maintain the correct balance of electrolytes (charged elements -- such as potassium, sodium, phosphorous and chloride -- essential for the normal function of every cell in the body).
Check on those vulnerable to heat exhaustion (the elderly, for example).
Avoid alcohol, caffeine, and sugar, which can cause dehydration. Drink water or sports drinks sweetened with natural juices.
Exercise or work outdoors during cooler times of day.
Take cool baths.
Wear loose, lightweight clothing.
Long-term prevention of heat exhaustion includes regular, doctor-approved exercise. Those who exercise regularly over time, allowing their bodies to adjust to hot conditions, may better tolerate exercise on hot days.

Treatment Plan

The primary treatment for heat exhaustion is to rest in a cool environment (a shady spot or, better, an air-conditioned room) and to drink cool (not icy) fluids. Water is usually enough to reverse dehydration, or you can drink a sports drink that contains electrolytes. You can also cool down by spraying yourself with water and fanning.

Health care providers may recommend saline electrolyte solutions, administered orally for mild dehydration and intravenously in more severe cases.

Drug Therapies

Oral or intravenous saline electrolyte solution may be used.

Complementary and Alternative Therapies

Nutrition and Supplements

Health care providers may recommend drinking fluids that contain electrolytes (see Prevention section for more details). Endurance athletes may want to take mineral supplements including:

Calcium
Magnesium
Potassium

Foods high in these nutrients include dark leafy greens, nuts, seeds, whole grains, sea vegetables, blackstrap molasses, and bananas.

Herbs

The most important treatment for heat exhaustion is replacing lost fluids by drinking water or a sports drink. Some herbs may help reduce body temperature, but if you have symptoms of heat exhaustion you should talk to your health care provider before taking anything. Although no studies have examined using herbs to treat heat exhaustion specifically, herbs traditionally used to reduce fever or lower body temperature include:

Chinese skullcap (Scutellaria baicalensis) -- used in traditional Chinese medicine to reduce temperature by dilating blood vessels near the surface of the skin, which helps the body get rid of heat
Elder flower (Sambucusnigra) -- used to treat fever, sometimes combined with peppermint leaf (Mentha x piperita)
Willow bark (Salix spp.) --used to treat fever. Do not take willow bark if you are allergic to aspirin, and do not give it to children under 16 because of risk of developing Reyes syndrome, a serious illness.
Yarrow (Achillea millefolium) -- used to treat fever
Cayenne pepper (Capsicum spp.) --contains capsaicin, which may lower body temperature by stimulating sweat glands

Homeopathy

Although very few studies have examined the effectiveness of specific homeopathic therapies, professional homeopaths may consider the following remedies for the treatment of fevers based on their knowledge and experience. Before prescribing a remedy, homeopaths take into account a person's constitutional type -- your physical, emotional, and psychological makeup. An experienced homeopath assesses all of these factors when determining the most appropriate treatment for each individual.

Belladonna --often used for fever, particularly if flushed with bright red skin and dulled mentation. The person for whom this treatment is appropriate does not usually feel thirsty even though his or her mouth and skin are dry
Glonoinum -- used for fever if the person is flushed and sweaty. The person for whom this is appropriate may complain of a hot face but cold extremities, as well as irritability, headache, and confusion. It is often used for ailments brought on by overexposure to the sun.

Prognosis/Possible Complications

If you avoid heat stroke, recovering from heat exhaustion usually takes 24 - 48 hours. Depending on the severity of heat exhaustion, you may be hospitalized so your fluid and electrolyte levels can be monitored to avoid complications.

Following Up

Your health care provider will want to check the fluid levels in your body to see if electrolyte replacement should be continued.

Supporting Research

Blumenthal M, Goldberg A, Brinckmann J, eds. Herbal Medicine: Expanded Commission E Monographs. Newton, Mass: Integrative Medicine Communications; 2000:103-105; 419-423.

Cecil RI, Plum F, Bennett JC, eds. Cecil Textbook of Medicine. 20th ed. Philadelphia, Pa: W.B. Saunders; 1996.

Centers for Disease Control and Prevention. Heat-related illnesses and deaths -- Missouri, 1998, and United States, 1997–1996. JAMA. 1999;282(3):227-228.

Dambro MR, ed. Griffith's 5 Minute Clinical Consult. Baltimore, Md: Lippincott Williams & Wilkins; 1999.

Dib B. Effects of intrathecal capsaicin on autonomic and behavioral heat loss responses in the rat. Pharmacol Biochem Behav. 1987;28(1):65-70.

Duthie EH, Katz PR, Kersey R, eds. Practice of Geriatrics. 3rd ed. Philadelphia, Pa: W.B. Saunders; 1998.

Eichner ER. Treatment of suspected heat illness. Int J Sports Med. 1998;19(suppl 2):S150-S153.

Fauci AS, Braunwald E, Isselbacher KJ, et al, eds. Harrison's Principles of Internal Medicine. 14th ed. New York, NY: McGraw-Hill Book Co; 1998.

Fishbane S. Exercise-induced renal and electrolyte changes. Phys Sportsmedicine. 1995;23(:39-40, 42-46.

Furman JA, Assell C. Acute, exercise-induced compartment syndrome, rhabdomyolysis, and renal failure-a case report. Nutr Clin Pract. 1999;14(6):296-298.

Glazer JL. Management of heatstroke and heat exhaustion. Am Fam Physician. 2005 Jun 1;71(11):2133-40.

Lin MT, Ho ML, Chandra A, Hsu HK. Serotoninergic mechanisms of the hypothermia induced by Clerodenron fragrans (Ventenaceae) in the rat. Am J Chin Med. 1981;9(2):144-154.

McCormick CC, Garlich JD. The interaction of phosphorus nutrition and fasting on the survival time of young chickens acutely exposed to high temperature. Poult Sci. 1982;61(2):331-336.

Rakel RE, ed. Conn's Current Therapy. 51st ed. Philadelphia, Pa: W.B. Saunders Co; 1999.

Rosen P, Barkin R, eds. Emergency Medicine: Concepts and Clinical Management. 4th ed. St. Louis, Mo: Mosby-Year Book; 1998.

Semenza JC, McCullough JE, Flanders WD, McGeehin MA, Lumpkin JR. Excess hospital admissions during the July 1995 heat wave in Chicago. Am J Prev Med. 1999;16(4):269-277.

Simon HB. Hyperthermia. N Engl J Med. 1993;329(7):483-487.

Von Duvillard SP, Braun WA, Markofski M, Beneke R, Leithauser R. Fluids and hydration in prolonged endurance performance. Nutrition. 2004 Jul-Aug;20(7-8):651-6.

Review Date:
12/10/2006
Reviewed By:
Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

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The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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