"HEALTHY FOOD SWAPS TO TRY FOR THE HOLIDAYS!"

 

Add these ingredients and cooking methods to your feast to enjoy those classic dishes…the healthy way.

HEALTHY HOLIDAY FOOD SWAPS: Creamy, buttery foods have a way of creeping back into our diets during the holidays, so it's no wonder that the average American gains 1 to 2 pounds between Thanksgiving and New Year's Day. And yeah, we know—there’s nothing like your mom’s green bean casserole or pumpkin pie to satisfy your comfort food cravings. Still, there are tiny tweaks you can make to your menu that cut calories and unhealthy fats without sacrificing taste. Registered dietitians and Health's food director reveal the ingredient swaps they use to transform diet disasters into healthy, yet flavorful holiday meals.

SOUR CREAM HEALTHY HOLIDAY SWAP: GREEK YOGURT - Any holiday side that requires sour cream—mashed potatoes, casseroles, sauces—can instantly be made healthier by subbing in an equal amount of plain, nonfat Greek yogurt. When incorporated into a recipe, Greek yogurt tastes nearly identical to nutrition-devoid sour cream. “With this substitute, you’ll enhance the protein in your dishes,” says Vandana Sheth, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

PASTA HEALTHY HOLIDAY SWAP: ZUCCHINI NOODLES - If your family traditionally starts off holiday meals with a pasta dish, you can get those same tomato and garlic flavors by swapping out noodles for spiralized zucchini, says Sheth. Zucchini noodles, or "zoodles," cut out empty carbs while filling your plate with vitamins and fiber.

MASHED POTATOES HEALTHY HOLIDAY SWAP: CAULIFLOWER MASH - For every spoonful of mashed potatoes you heap onto your plate during the holidays, just know that a cup racks up over 200 calories (and that's before the added butter and gravy). Cut calories and empty carbs by making mashed cauliflower instead, suggests Sheth. Mashed cauliflower has the same texture and similar flavor, and in addition to being more waistline-friendly, cauliflower is loaded with vitamin C.

PIES HEALTHY HOLIDAY SWAP: GRILLED FRUIT - Substitute one pie on your dessert table for baked, roasted, or grilled fruit, suggests Cynthia Sass, MPH, RD, Health's contributing nutrition editor. This way, your guests will get the fruity sweetness they crave, minus the buttery, carb-heavy, calorie-dense crust. If you can’t stand the idea of going crust-less, try a mock cobbler instead. “Sauté berries in a little lemon water with fresh grated ginger and top with a crumble made from a combination of almond butter, rolled oats, and apple pie spice,” says Sass.

GREEN BEAN CASSEROLE HEALTHY HOLIDAY SWAP: BRUSSELS SPROUTS OR SAUTEED GREEN BEANS - Creamy green bean casserole is a holiday classic, but with fried onions, butter, cheese, salt, and cream of mushroom soup, this dish is far from wholesome. Instead, Sass recommends oven-roasted Brussels sprouts for a savory, fiber-packed veggie dish. Another option: stick with green beans but sauté them over low heat in extra virgin olive oil and season with sea salt and black pepper. Add a garnish of slivered almonds for an extra something special—and for added protein and healthy fats.

CREAMED SPINACH HEALTHY HOLIDAY SWAP: SAUTEED SPINACH OR SPINACH SALAD - Spinach is a good source of fiber, vitamins A, C, E, and K, folate, calcium, iron, and more—but you're negating any of those health benefits when you make creamed spinach, which is loaded with saturated fat. This year, sauté the leafy green in heart-healthy extra virgin olive oil and garlic. Sass recommends topping the dish with diced red bell pepper for added crunch and sweetness. You could also toss a spinach salad dressed with balsamic vinaigrette topped with sliced apples or peas and toasted walnuts or pecans.

SWEET POTATO CASSEROLE HEALTHY HOLIDAY SWAP: BAKED SWEET POTATOES - Topping your sweet potato casserole with marshmallows or a sugary crumble makes the dish more like a dessert than a side dish. Sass has a solution that's not so sickeningly sweet: Drizzle baked sweet potatoes with a sauce made from extra virgin coconut oil, maple syrup, fresh grated ginger, and pumpkin pie spice. While the syrup adds sugar, it acts as an unrefined form of the sweetener, which contains more natural nutrients than its refined counterpart, like calcium and iron. This recipe’s grated ginger adds zest and aids with digestion—something we all could use help with after a big holiday meal.

CREAM CHEESE DIP HEALTHY HOLIDAY SWAP: HUMMUS - Serving up snacks pre-feast? Serve hummus instead of a cream cheese-based dip, which can pack on around 50 calories from fat and 14 grams of cholesterol per serving. Our personal favorite is this slightly tangy garlic and sun-dried tomato hummus that not only tastes great, but is also full of protein, fiber, and calcium. Add an array of fresh, colorful veggies to the plate for dipping—it’s a quick and easy substitute for chips or crackers and can add nutrients like vitamin A from carrots, folate and vitamin C from bell peppers, and vitamins B and C plus fiber from raw broccoli.

MEAT AND CHEESE PLATE HEALTHY HOLIDAY SWAP: VEGGIE AND SHRIMP KABOBS - Sass suggests grilling or roasting fall veggies like zucchini and squash as well as onions and pepper and serving them on a stick for easy grabbing. For added flavor, alternate the vegetables with shrimp, a great meatless protein option. This veggie-filled alternative swaps out saturated fat and added salt for more fiber and nutrients like vitamins A and K, potassium, and manganese, which acts as a great metabolism booster as you enjoy the holiday dishes to come.

COCKTAIL MIXERS HEALTHY HOLIDAY SWAP: SPARKLING WATER - Toasting with a cocktail may be a holiday tradition but filling up on sugary drinks doesn’t need to be. “For cocktails, replace a sugary mixer with sparkling water flavored with fresh grated ginger, and fresh mint,” says Sass. She says mashed fruit makes another great natural sweetener when paired with bubbly water. Use either of these methods and you’ll bypass the 30 grams of sugar per serving most mixed drinks contain. For starters, try this golden apple cocktail that features sparkling cider, or a sparkling greyhound cocktail for a hint of tangy grapefruit. Half of this fruit contains only 8 grams of sugar, plus lots of vitamin A and C to boost your immune system.

PUMPKIN PIE HEALTHY HOLIDAY SWAP: PUMPKIN PUDDING - Want that seasonal pumpkin flavor without filling up on buttery crust? This pumpkin pudding is your answer. It’s low in calories and gluten-free, so it’ll satisfy every member of your clan, regardless of dietary restrictions. If pudding isn’t your thing, Sass has another crust-free suggestion: Pour the pumpkin filling right into the pie pan and bake until a toothpick comes out clean. This way, you’ll eliminate ingredients like white flour and shortening, which add saturated fat and refined carbohydrates to this holiday dessert standby.

MILK CHOCOLATE HEALTHY HOLIDAY SWAP: DARK CHOCOLATE - Chocolate lovers, rejoice: Megan Roosevelt, RDN, the founder of HealthyGroceryGirl.com, says dark chocolate makes a great addition to any dessert table.  “Dark chocolate has less sugar than white or milk chocolates and contains flavonoids that may improve blood circulation and support heart health,” she says. So do your body a favor and munch on a square of rich dark chocolate after dinner rather than fat and carb-laden milk chocolate candies.

WHITE BREAD STUFFING HEALTHY HOLIDAY SWAP: SPROUTED BREAD OR GRAIN STUFFING - Stuffing makes a holiday turkey extra special, but that doesn’t mean the filler has to contain nutrition-devoid white bread, a refined, simple carbohydrate that can spike your blood sugar levels, since it contains added sugar. Roosevelt suggests substituting that Wonder Bread for a sprouted, whole-grain loaf when making your holiday stuffing. “Sprouted grains can be easier to digest,” she says. Plus, they contain more good-for-you nutrients, such as zinc, calcium, and iron. Like Roosevelt, Health food editor Beth Lipton suggests rethinking your turkey stuffing. “Take out the bread entirely and use grains instead,” she says. Try quinoa, couscous, or farro-based stuffing to cut down on cholesterol, saturated fat, and empty carbohydrates. When these grains are blended with all the other stuffing ingredients, you won’t even be able to taste the difference between the traditional and your healthified version.

APPLE PIE HEALTHY HOLIDAY SWAP: BAKED APPLES - Roosevelt suggests going crust-free and loading up on the fruit itself to make this recipe more health-conscious. “Core out the center of the apples and stuff with a mixture of rolled oats, a little coconut oil, cinnamon, and nutmeg,” she says. Just pop them in the oven and you’ll have warm and gooey baked apples in no time. Coconut oil provides a dairy-free alternative to butter, while cinnamon and nutmeg pack in added flavor and contribute to lower blood sugar levels and a reduced risk of heart disease.

DEEP-FRIED TURKEY HEALTHY HOLIDAY SWAP: ROASTED TURKEY - Besides being a fire hazard, deep-frying your turkey adds an unnecessary amount of fat and unhealthy oils to your turkey-day meal. Instead, opt for an oven-roasted or braised turkey. Lipton suggests having a butcher cut your turkey into two breast halves, two thighs, two wings, and two legs and cooking them separately to retain the meat’s juiciness. “Roast the breast and wings and braise the legs and thighs,” Lipton says. “Normally the breast is dry because it has to hang out in the oven while the thighs and legs finish cooking.” Bonus: This cooking method means you won’t have to overcompensate with lots of fat-laden gravy on overly dry meat, since the juices will still be intact.

GRAVY HEALTHY HOLIDAY SWAP: PESTO - Topping your serving of turkey and mashed potatoes with gravy certainly adds extra flavor, but at the expense of extra fats, carbohydrates, and tons of sodium. This year try a less salty alternative. Lipton recommends an herb-pesto—try adding parsley, tomato, or arugula to your take on the sauce to make it extraordinary. Pesto sauces also have far fewer calories and less fat content than gravy, plus added nutrients like potassium and calcium.

CANNED CRANBERRIES HEALTHY HOLIDAY SWAP: HOMEMADE CRANBERRY SAUCE - Skip the preservatives and extra sugar in canned cranberry sauce and make your own version of the topping instead. Lipton’s go-to includes fresh mashed cranberries mixed with port, orange zest, and chopped up apples. “These ingredients play up the tartness of the cranberries so you don’t feel the need to use a ton of sugar,” she says. These berries are rich in antioxidants, vitamins C, E, and K, and contain fiber. At the same time, a half-cup of fresh berries only 25 calories, meaning you can load up, guilt-free.

BUTTER AND ROLLS HEALTHY HOLIDAY SWAP: WHOLE-WHEAT ROLLS AND OLIVE OIL - Munching on a dinner roll might fill you up initially, but the empty calories will leave you wanting more food soon after. Add butter into the mix and you’ve got a side dish that lacks any nutritional value. If the breadbasket is a staple at your holiday meals, try adding whole-wheat rolls into the mix. This will add more protein and fiber to the dish—and arguably more flavor. Then, trade the butter for olive oil for dipping. Olive oil contains heart-healthy omega-3 fatty acids. With this swap, you’ll cut down on sodium, too.

COLESLAW HEALTHY HOLIDAY SWAP: CABBAGE SALAD - Roosevelt has a mayo-free concoction that will still let you enjoy that crunchy bite of a raw cabbage dish. She suggests combining cabbage, coconut milk, apple cider vinegar, and sea salt for a lighter version of coleslaw. “Coconut milk is lactose-free and rich in a nutrient known as lauric acid which has been linked with helping reduce cholesterol and heart health,” she says of the dish. Another option: make coleslaw with your family’s favorite salad dressing instead of mayonnaise. The swap will eliminate around 2 grams of fat and 88 milligrams of sodium per serving if you use a dressing like balsamic vinaigrette.

EGGNOG HEALTHY HOLIDAY SWAP: DARK HOT CHOCOLATE - Roosevelt’s go-to recipe is 1 tablespoon of raw cacao powder, 1 teaspoon of maple syrup or stevia, and 1 cup of unsweetened almond milk. Heat up the concoction for a sweet treat that’s also rich in heart-healthy antioxidants. Making the swap will eliminate the heavy cream and whipped eggs that add 150 milligrams of cholesterol, 11 grams of fat, and 20 grams carbohydrates to the traditional beverage.

By: Julia Naftulin, Health Magazine

 

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

"CAUSE AND CURE OF BELLY FAT"

 

MORE AROUND THE BELLY: Belly fat is a problem, and not just because of how it looks. The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers. To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much. Here are a few reasons why belly fat forms and how to lose it.

YOU'RE EATING TOO MUCH: If you take in more calories than you burn off, you put on pounds everywhere -- including in your middle. You need to cut about 500 calories a day to lose a pound. That may sound like a lot but look at cutting the highest-calorie foods from your diet first. Cookies, french fries, soda, and juice pack many calories into a few sips or bites. Replace those first with low-calorie, nutrient-dense foods like broccoli, apples, brown rice, and brothy soups.

YOU'VE HAD A FEW MORE BIRTHDAYS: Age might bring wisdom, but it isn't kind to your midline. With each passing year, your muscle mass declines, and your metabolism slows, so you don't burn as many calories as you used to. That means you can eat the same amount and still see the number on the scale creep up. Age-acquired weight tends to collect around the middle. To prevent unwanted gains, cut back on calories or add more muscle-building exercise.

BLAME YOUR GENES: If you eat right and exercise and those stubborn pounds still won't go, your genes could be to blame. Another clue is if other family members struggle with their weight. Genes control how your body burns calories, how quickly you feel full, and whether you gain weight in your thighs, butt, or belly. Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise.

YOU'VE STARTED THE CHANGE: In women, the combination of aging and the loss of estrogen at menopause adds up to weight gain. Genes, loss of muscle mass, and overeating also contribute to weight creep in your 40s and 50s. The extra pounds that might have settled in your hips earlier in life now cluster in your middle, also thanks to hormone changes. That weight shift does more than make your pants tighter. It can also raise your risk for heart disease.

YOU DON'T MOVE ENOUGH: Americans spend more than 10 hours a day in a seated position. Although diet plays a major part in weight gain, lack of movement contributes, too. To avoid putting on extra pounds in your belly and elsewhere in your body, get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise each week.

SLEEP IS HARD TO COME BY: Too little shut eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective. That’s why, when you’re sleep-deprived, you may overeat and gain weight, especially in your belly. When you don’t get enough sleep, you may also crave more high-calorie comfort foods.

YOU'RE STRESS EATING: Too much stress isn't good for your mental state or your weight. Stress triggers the release of cortisol, a hormone that makes you crave high-fat, carb-heavy foods like pizza, fries, and cookies. Cortisol also deposits fat around your belly. Another way stress leads to weight gain is by keeping you up at night. People who sleep fewer hours tend to have more belly fat.

YOU HAVEN'T KICKED THE HABIT: Some people who smoke are afraid to quit because they worry that they’ll gain weight. But even though smokers have a lower body mass index than nonsmokers, their bellies are bigger. Smokers gain more visceral fat, the kind that's linked to heart disease and other chronic health conditions, than nonsmokers. So, in case you needed another reason to quit, now you’ve got one.

YOU EAT TOO MANY TRANS FATS: These artificial fats raise bad (LDL) cholesterol and boost your risk for heart disease and type 2 diabetes. Foods cooked in trans fats are high in fat and calories and can cause weight gain. The FDA has banned added trans fats in foods, but some products made before the ban could still be on store shelves. Read food labels. If the ingredients list includes partially hydrogenated vegetable oil, that food contains trans-fat. Try to choose a different item.

YOUR GUT BACTERIA AREN'T HELPFUL: Your intestines are home to trillions of bacteria. Some of these germs live in harmony with you and help your body digest food. Others break down food so much that your body absorbs more calories from it and stores more energy in the form of fat. There's evidence that probiotics, found in fermented foods like kimchi and yogurt, might get rid of belly fat. These friendly bacteria won't replace calorie cutting, but they might help.

IT'S YOUR MEDICINE: The answer to your weight gain could be hidden inside your medicine cabinet. Certain drugs are notorious for causing weight gain. These include some diabetes drugs, some antidepressants, steroids, and epilepsy medicines. A few medications add fat directly to the belly area, including beta-blockers, which treat high blood pressure.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

SOURCES: 

American Heart Association: "Trans Fats."

CDC: "Cutting Calories," "Eat More, Weigh Less?" "Physical Activity for a Healthy Weight."

Endotext: "Drugs That Affect Body Weight, Body Fat Distribution, and Metabolism."

Harvard Medical School: "Abdominal fat and what to do about it," "Do gut bacteria inhibit weight loss?" "Taking aim at belly fat," "Why people become overweight," "Winning the weight battle after menopause."

Harvard T.H. Chan School of Public Health: "Waist Size Matters."

International Journal of Endocrinology: "The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism."

Johns Hopkins Medicine: "The Skinny on Visceral Fat."

Mayo Clinic: "Belly fat in men: Why weight loss matters," "Menopause weight gain: Stop the middle age spread," "Trans fat is double trouble for your heart health."

Get America Standing: "On Your Feet America."

Journal of Obesity: "Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study."

Nature Communications: "The impact of sleep deprivation on food desire in the human brain."

Nutrients: "Fat Intake and Stress Modify Sleep Duration Effects on Abdominal Obesity."

PLOS One: "Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness: An Observational Study."

Scientific Reports: "Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation."

SleepFoundation.org: "Sleep Linked to Gains in Abdominal Fat."

Sleep Medicine: "Sleep duration and obesity among adults: a meta-analysis of prospective studies."

Tufts Medical Center: "Can you avoid gaining weight as you age?"

University of Rochester Medical Center: "When Your Weight Gain Is Caused by Medicine."

"Best Exercises for Weight Loss"

 

EXERCISE? ME? Losing weight happens by not only changing your eating habits, but also stepping up your exercise routine. Regular exercise will go a long way in achieving your goals. To lose weight, you should aim to get at least 300 minutes of moderately intense activity each week. Here are some exercises that can help you on that journey. Just remember to first talk with your doctor about which ones might be best for you.

WALKING: If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise. Start with shorter journeys and build up to longer, more intense ones.

JUMPING ROPE: If you’re looking for a cheap piece of workout equipment, you’ll be able to take on trips, a jump-rope just might be for you. Jumping rope is a fantastic way to burn calories fast. In fact, you’ll burn more of them by jumping rope than walking on a treadmill for the same amount of time. You'll also work multiple muscle groups, from your core to your upper and lower body. Jumping rope can also improve your coordination.

HIGH-INTENSITY INTERVAL TRAINING (HIIT): High-intensity interval training (also called HIIT) is a type of workout that switches back and forth from intense physical activity to less-intense exercise. You shouldn't do it every day, but it's very effective for weight loss. You’ll burn more calories with HIIT than with steady cardio. The intense exercise keeps your body working and in fat-burning mode for up to 24 hours after your workout ends.

CYCLING: Cycling is another great way to lose weight, and it’s a low-impact, adaptable exercise. You can burn about 400-750 calories an hour riding a bike, depending on your weight, how fast you’re going, and what type of cycling you’re doing.

SWIMMING: It can be hard to be motivated to work out if your knees are achy or your back hurts. If you're in that boat, swimming is an ideal exercise. It's easy on your joints, you’ll use both your upper and lower body, and you'll get a good cardio workout. You’ll reap the benefits from the resistance of the water, too. If you swim for a half-hour a few times a week, you’ll lower your risk of heart disease, stroke, type 2 diabetes, and some cancers. It'll also bring down your bad cholesterol and blood pressure.

STRENGTH TRAINING: This type of exercise uses resistance to build strength and muscle. It not only helps you lose weight, but also helps you keep the weight off by building muscle. That'll help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don’t forget to rest a day between every 2 days that you do it.

PILATES: Research says that Pilates -- exercises usually done on a mat or with various tools that emphasize core strength -- can make you stronger and help you keep a healthy weight. The intensity of a Pilates class depends on your needs. You can find some classes or demonstrations online or at your local gym.

JOGGING: Jogging is an aerobic exercise -- it uses oxygen. This can help you lose weight. A good jog can also raise something called your metabolic rate for up to 24 hours. So, you’ll be in fat-burning mode even after you’ve crossed your daily finish line. Done regularly, jogging can help boost your metabolism for a long period of time.

YOGA: This is a practice that combines physical activity and meditation. It’s a popular way to practice mindfulness after a long day at work, too. But the benefits don’t stop there. Research suggests that over time, people who are overweight and do yoga at least once a week for 30 minutes lose weight and have lower BMIs. Folks who do yoga are also more mindful eaters, meaning they’re more likely to know when they're truly hungry and when they’re full.

STAIR CLIMBING: Another low-cost, versatile exercise for weight loss is stair climbing. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.

HIKING: If you’re looking for a more adventurous way of losing weight, hiking might be the move for you. It usually involves walking in nature and avoiding the obstacles around you, like tree roots and rocks. Hiking can lead to weight loss, especially if you do it regularly.

SOURCES:

Mayo Clinic: “Can I lose weight if my only exercise is walking?”

Piedmont Healthcare: “4 reasons you should jump rope for exercise.”

YMCA of Greater Cincinnati: “Top 5 Benefits of HIIT Workouts.”

Obesity Action Coalition: “Swimming for Weight-loss.”

Beaumont Hospital: “Cardiovascular Training Vs. Strength Training for Weight Loss.”

The Journal of Sports Medicine and Physical Fitness: “The effect of Pilates exercise on body composition in sedentary overweight and obese women.”

National Health Service (U.K.): “A guide to pilates.”

Georgia Highlands College: “Walking and Jogging for Fitness.”

Harvard Health Publishing: “Yoga -- Benefits Beyond the Mat.”

Duke: “Benefits of Taking the Stairs.”

American Journal of Lifestyle Medicine: “Hiking.”

REVIEWED BY: Ross Brakeville, DPT, WebMD on February 25, 2023

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

"What You Can Do to Prevent Cancer and Why It Works?"

 

DITCH THE SMOKES: Every puff of tobacco is packed with 250 harmful chemicals. Nearly 70 of them cause cancer. And it's more than just lung cancer. Cigarettes are linked to 12 other kinds, including stomach, bladder, kidney, mouth, and throat. The sooner you stop, the better. Ask your doctor for advice on quit-smoking methods.

EAT MORE BROCCOLI: Fruits and veggies pack an anti-cancer punch because they're high in nutrients and fiber, and low in fat. Try broccoli, Brussels sprouts, cabbage, kale, watercress, or other cruciferous vegetables. They protect against DNA damage that can turn cells cancerous. Or eat colorful berries. Studies show they have cancer-fighting chemicals that ward off damage to cells.

TRIM A FEW POUNDS: Extra weight around your middle could add up to a greater chance of having cancer, especially of the breast, colon, uterus, pancreas, esophagus, and gallbladder. Researchers say one reason may be that fat cells release substances that encourage cancer cells to grow.

GO EASY ON ALCOHOL: Tip back too many martinis each day, and your odds of cancer go up. Alcohol is linked to cancers of the mouth, breast, liver, esophagus, and others. The more you drink, the higher your risk. If you drink, do it in moderation. Women should stick to one drink a day, men up to two.

CUT BACK ON HOT DOGS: Think twice before you throw some on the grill. Studies show that processed meats, like hot dogs, bacon, and sausage, have chemicals called nitrites and nitrates that may be linked to cancer. And research suggests too much red meat like steak and burgers could be a long-term risk for colorectal cancer. Choose safer alternatives for your backyard cookout, like chicken breast or fish.

GET OFF THE COUCH: Do you spend too much time lounging around? Cancer prevention is one more reason to get moving. Exercise fights obesity and lowers levels of hormones like estrogen and insulin, which have been linked to cancer. Aim for 30 minutes of aerobic exercise -- the kind that gets your heart pumping -- on most days of the week.

PUT ON SUNSCREEN: Baking in the sun might give you a healthy-looking glow, but under the surface, UV rays cause skin damage that could lead to cancer. Because you can burn in just 15 minutes, rub on sunscreen before you go outside. Pick a broad-spectrum product with an SPF of 30 or higher. Reapply whenever you sweat or swim. And when you're out in the sun, wear a wide-brimmed hat and wraparound sunglasses.

PRACTICE SAFER SEX: Sexually transmitted diseases (STDs) aren't your only worry during unprotected sex. Some of these infections also increase your odds of having cancer. About 70% of cervical cancers start with human papillomavirus (HPV) types 16 and 18. Some types of hepatitis can cause liver cancer. To stay safe, use a latex condom every time you have sex.

GET VACCINATED: When it comes to vaccines, think beyond your annual flu shot. Some can protect against cancer, too. Certain HPV vaccines prevent cancers of the cervix, vulva, vagina, and anus. The time to get vaccinated is between ages 9 and 26. The hepatitis B vaccine wards off the virus that causes liver cancer. It's part of the childhood vaccination schedule.

AVOID TOXIC CHEMICALS: Chemicals called carcinogens damage DNA in your cells and raise your chance of having cancer if you touch, eat, or breathe them in. Asbestos, radon, and benzene are a few that some people come into contact with at work or home. Chemicals in weedkillers, plastics, and some home products may also be risky. You can't avoid every chemical, but know which ones are in products you use and switch to safer options if you can.

KNOW YOUR FAMILY HISTORY: You inherited more than your mother's eyes or your father's grin. They may also have shared their chances for having diseases like cancer. Some genes that parents pass down to their kids have flaws. They don't repair damaged DNA the way they should, which lets cells turn into cancer. Learn about your family's medical history and ask your doctor if a genetic test is a good idea for you.

STAY UP TO DATE WITH SCREENINGS: Screening tests catch cancer early -- sometimes even before it starts. A colonoscopy often finds polyps in the colon and rectum before they turn into cancer. The Pap test locates pre-cancerous and cancerous cells in a woman's cervix. Mammograms and low-dose computed tomography (LDCT) look for early breast and lung cancers. Ask your doctor when to start getting these tests, and how often you need them.

TAKE MEDS IF YOU NEED THEM: Some drugs lower your odds of getting certain cancers. Tamoxifen (Nolvadex, Soltamox) and raloxifene (Evista) can reduce breast cancer risk but may have serious side effects. Aspirin may protect against colorectal and prostate cancers. Be wary, though, of supplements that promise to keep you cancer-free. Many haven't been proven, and some have side effects.

BE CAUTIOUS ABOUT HORMONE THERAPY: It can ease menopause symptoms like hot flashes and fatigue, and protect your bones. But hormone therapy may raise your chances of breast cancer and make cancer harder to detect. Ask your doctor about your risks before you try this treatment.

MEDICALLY REVIEWED BY: Carol DerSarkissian, MD, WebMD, on February 10, 2021

SOURCES:

Pharmaceutical Research: "Cancer is a preventable disease that requires major lifestyle changes."

National Cancer Institute: "Harms of Cigarette Smoking and Health Benefits of Quitting," "Alcohol and Cancer Risk," "Obesity and Cancer Risk," "HPV and Cancer," "Cancer Vaccines."

Johns Hopkins Medicine: "Former Smokers: What's Your Risk for Lung Cancer?"

The New England Journal of Medicine: "21st-Century Hazards of Smoking and Benefits of Cessation in the United States."

American Cancer Society: "Cruciferous Vegetables and Cancer Prevention," "Does body weight affect cancer risk?" "World Health Organization Says Processed Meat Causes Cancer," "Alcohol and Cancer," "Medicines to Reduce Breast Cancer Risk."

The American Institute for Cancer Research: "Berries Seem to Burst With Cancer Protection."

Harvard T.H. Chan School of Public Health: "WHO repport says eating processed meat is carcinogenic: Understanding the Findings."

Fred Hutchinson Cancer Center: "Trim Your Cancer Risk With Exercise."

Skin Cancer Foundation: "Sunscreen."

National Institute of Child Health and Human Development: "Can a sexually transmitted disease or sexually transmitted infection (STD/STI) lead to cancer?"

CDC: "Chemicals, Cancer, and You," "What Should I Know About Screening?" "Cancer Screening Tests."

National Health Service: "Everyday chemicals may contribute to cancer," "Can vitamin and mineral supplements prevent cancer?"

Cancer Research UK: "Family history and inherited cancer genes."

MD Anderson Cancer Center: "Can a daily aspirin lower your cancer risk?"

Mayo Clinic: "Hormone therapy: Is it right for you?"

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Get Started With Exercise to Lower Blood Pressure"

 

EXERCISE AND HIGH BLOOD PRESSURE: Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension. You don't have to be an athlete, either.

PUT THE FUN BACK IN EXERCISE: Find activities you enjoy and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.

TRY A TRAINER: If you want a pro to help you get started, consider getting a trainer to show you what to do. They can help you do each move right and get the best results.

GET STRONGER: Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight.

DIVE IN AND SWIM: Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes or work up to that amount if that's too much right now.

HOW MUCH EXERCISE IS ENOUGH? Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.

GETTING STARTED: Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

PACE YOURSELF TO AVOID INJURY: If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure. 

MAKE EXERCISE CONVENIENT: Commit to making exercise part of your schedule. Find a time that works for you. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

DO MINI-WORKOUTS: Add 10-minute mini-workouts and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss.

SET UP A HOME GYM: Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you're not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

WARM UP AND COOL DOWN: Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

TRY A HEART RATE WATCH: A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

MEDICATION AND HEART RATE: Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

KNOW THE SAFETY TIPS: No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.

BEYOND EXERCISE: THE DASH DIET - You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lower. In general, the target for your blood pressure is less than 120/80. 

BEYOND EXERCISE: LOSE 10 POUNDS - If you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories.

BEYOND EXERCISE: WATCH OUT FOR SALT - National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt). The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points. Salt-restricted diets can also help enhance the effects of most blood pressure medications. Tip: Substitute herbs for salt when cooking and avoid processed meats and canned foods.

MEDICALLY REVIEWED BY: Jennifer Robinson, MD on September 09, 2021

REFERENCES:

National Heart, Lung, and Blood Institute: "JNC 7 Express: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure."

UpToDate.com: "Exercise in the treatment of hypertension."

WebMD Medical Reference: "5 Lifestyle Tips to Lower High Blood Pressure," "Strategies to Prevent and Control High Blood Pressure," "Heart Disease and a Heart Healthy Diet," "The DASH Diet."

WebMD Health News: "A Little Walking Cuts Blood Pressure."

American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! Walking for a Healthier Lifestyle.”

Health.gov: "Dietary Guidelines for Americans 2010."                      

Go RED for Women: “Know Your Numbers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Over 50? These Problems Can Sneak Up on You"

 

OUTSMART YOUR AGE: More than nine in 10 older adults have some type of chronic disease, and almost eight in 10 have more than one. So, chances are, you'll have one sooner or later. But there are things you can do to live a healthier life.

HIGH BLOOD PRESSURE: As you age, your blood vessels get less flexible, and that puts pressure on the system that carries blood through your body. That might explain why about two out of three adults over 60 have high blood pressure. But there are other causes you can control. To do so, watch your weight, exercise, stop smoking, find ways to deal with stress, and eat healthy.

DIABETES: About one in 10 Americans have diabetes. Your chances of getting the disease go up as you get older. Diabetes can lead to heart disease, kidney disease, blindness, and other problems. Talk with your doctor about having your blood sugar checked.

HEART DISEASE: Plaque buildup in your arteries is a major cause of heart disease. It starts in childhood and gets worse as you age. In the 40-to-59 age group in the U.S., 6.3% of men and 5.6% of women have heart disease. Between ages 60 and 79, heart disease cases go up to nearly 20% of men and 9.7% of women.

OBESITY: If you weigh a lot more than is healthy for your height, you could be considered obese -- it’s not having just a few extra pounds. It’s linked to at least 20 chronic diseases, including heart disease, stroke, diabetes, cancer, high blood pressure, and arthritis. Nearly 45% of Americans ages 40 to 59 are obese.

OSTEOARTHRITIS: At one time, doctors chalked up this disease of the joints to the wear and tear of age, and that is a factor. But genetics and lifestyle probably have something to do with it as well. And previous joint injuries, a lack of physical activity, diabetes, and being overweight can all play a part, too.

OSTEOPOROSIS: Osteoporosis causes your bones to become weak and could lead to fractures. It affects about 54 million Americans age 50 or over. A couple of things that can help: a healthy diet rich in calcium and vitamin D (you need both for strong bones) and regular weight-bearing exercise, like dancing, jogging, or climbing stairs.

CHRONIC OBSTRUCTIVE PULMONARY DISEASE (COPD): This causes inflammation and blocks air from your lungs. It’s a slow-moving disease that you could have for years without knowing it -- symptoms usually show up in your 40s or 50s. It can make you have trouble breathing, and you may cough, wheeze, and spit up mucus. Exercise, a healthy diet, and avoiding smoke and pollution can help.

HEARING LOSS: Maybe nothing says “You’re getting older” more than having to ask, “What did you say?” About 2% of Americans ages 45 to 54 have hearing loss that is "disabling." That goes up to 8.5% for those ages 55 to 64.  Loud noise, disease, and your genes all play a part. Some medications can cause hearing problems, too. See your doctor if you’re not able to hear as well as you used to.

VISION PROBLEMS: That annoying blurriness when you try to read the small type on labels or menus isn’t the only threat to your vision as you age. Cataracts (which cloud the lens of your eye) and glaucoma (a group of eye conditions that damage your optic nerve) can harm your eyesight. See your eye doctor for regular exams.

BLADDER PROBLEMS: Whether you can’t go when you need to or you have to go too often, problems with bladder control tend to happen as we get older. They can be caused by nerve problems, muscle weakness, thickening tissue, or an enlarged prostate. Exercises and lifestyle changes -- drinking less caffeine or not lifting heavy things, for example -- often help.

CANCER: Age is the biggest risk factor for cancer. The disease affects young people, too, but your odds of having it more than double between ages 45 and 54. You can’t control your age or your genes, but you do have a say in things like smoking or spending too much time in the sun.

DEPRESSION: Depression is one of the most common mental disorders in the U.S. among people 18 and over. Some people get down as they age, when health problems crop up, loved ones are lost or move away, and other life changes happen.

BACK PAIN: The older you get, the more common this is. Lots of things can make you more likely to have it: being overweight, smoking, not getting enough exercise, or diseases like arthritis and cancer. Watch your weight, exercise, and get plenty of Vitamin D and calcium to keep your bones strong. And strengthen those back muscles -- you’ll need them.

DEMENTIA: Alzheimer's, a form of dementia, usually doesn’t pop up until 65 or so. Some risk factors (like age and heredity) are things you can’t control. But evidence suggests that a heart-healthy diet and watching your blood pressure and blood sugar might help.

SOURCES:

National Council on Aging: “Healthy Aging Facts.”

CDC: “Chronic Disease Overview,” “Diabetes Public Health Resource,” "Diabetes," “Osteoarthritis,” "QuickStats: Prevalence of Current Depression Among Persons Aged ≥12 Years, by Age Group and Sex -- United States, National Health and Nutrition Examination Survey, 2007–2010," “Depression is Not a Normal Part of Growing Older,”

"National Diabetes Statistics Report, 2020."

National Institute on Deafness and Other Communication Disorders: "Quick Statistics About Hearing."

National Institute on Aging: “NIH Senior Health: High Blood Pressure,” “NIH Senior Health: Hearing Loss,” “Urinary Incontinence.”

American Heart Association: “Understand Your Risk for High Blood Pressure,” "Prevalence of coronary heart disease by age and sex."

National Heart, Lung, and Blood Institute: “Who Is At Risk for Heart Disease?”

Trust for America’s Health: “The State of Obesity 2016: Better Policies for a Healthier America.”

Stop Obesity Alliance: “Fast Facts: Obesity-Related Chronic Disease.”

Arthritis Foundation: “Osteoarthritis Causes,” “Osteoarthritis Prevention: What You Can Do.”

National Osteoporosis Foundation: “What is Osteoporosis and What Causes It?”

International Osteoporosis Foundation: “Preventing Osteoporosis.”

Mayo Clinic: “COPD.”

American Optometric Association: “Adult Vision: 41 to 60 Years of Age.”

National Eye Institute: “Facts About Cataract.”

Reviews inUrology: “The Aging Bladder.”

National Cancer Institute: “Age.”

American Psychological Association: “Aging and Depression.”

National Institute of Arthritis and Musculoskeletal and Skin Diseases: “What Is Back Pain? Fast Facts: An Easy-to-Read Series of Publications for the Public.”

Alzheimer’s Association: “Risk Factors.”

REVIEWED BY: Brunilda Nazario, MD, WebMD, on August 19, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.