"Ways to Stay Healthy in Retirement"

FIND A NEW PURPOSE: When you retire, you don’t just leave a job. You enter a new stage in your life. If you do something you find meaningful, you’ll be happier and healthier. Volunteer at a hospital or library. Take part in projects at your house of worship. Tutor kids who need help in school. Care for animals in a shelter. Help assemble gift boxes for soldiers overseas. Long-term, this can help both your mind and body.

THE RIGHT SURROUNDINGS: Where you live can help set you up for good health. If you want clean air, you have a variety of choices, like Melbourne, FL; Elmira, NY; Pueblo, CO; and Salinas, CA. You can exercise outdoors amid the mountains of Boulder, CO, the seacoast of Portland, ME, or the sunshine of Tucson, AZ. For top-notch medical care, it can be good to live near Cleveland, Boston, Baltimore, Houston, New York City, or Rochester, MN.

MAN OR WOMAN'S BEST FRIEND: A dog gives you unconditional love and more. Just 15 minutes with Fido can lower your blood pressure, heart rate, and stress level. Over time, a faithful companion can help cut your cholesterol, fight depression, and keep you active. Having a cat can also help lower your blood pressure and stress levels.

HEALTHY FOOD: You’re more likely to have problems linked to nutrition, like weight loss or a lack of certain vitamins, as you age. So, a balanced diet of protein, fat, and carbs is more important than ever. Cut down on packaged foods, because they have lots of salt, which can raise your blood pressure. One good option is to eat like people in Greece and its region: lots of fruit, veggies, whole grains, and olive oil.

GET OUT OF THE HOUSE: An active lifestyle can help you be happier, live longer, and lower your chances of some ailments, like dementia. Play cards with friends. Travel with a senior's group. Reconnect with friends from high school or college. If you have a hobby -- like reading, knitting, or gardening -- join a club that focuses on it.

KEEP TABS ON YOUR HEALTH: Regular medical checkups are a must. Your doctor can help you guard against a heart attack or a stroke by watching your blood pressure and cholesterol. Timely shots help protect you from the flu and other illnesses. If you’re a woman, you need tests for breast and cervical cancers; if you’re a man, your doctor can help you decide about a prostate cancer test.

EXERCISE FOR FUN AND FITNESS: Being active not only gives your health a boost, but it also helps you stay independent as you age. Pick something you enjoy so you’ll keep doing it. Aerobic exercise, like walking, swimming, or dancing, can give you more energy and help keep your mind sharp, too. Exercises with weights or bands can build your strength. Yoga keeps you flexible. If exercise is new to you, ease into it, and check with your doctor first.

BEHIND THE WHEEL: With time, changes in your eyesight, physical fitness, and reflexes can affect how well you can drive. Your safety depends on keeping track. Can you see road signs clearly? Are you limber enough to turn around and check traffic behind your car? Does traffic confuse you? Your doctor may be able to help with issues like these. And groups like AARP and AAA offer classes to help you measure and beef up your skills.

BONE HEALTH: If you’re a woman, your bones need a boost. The changes in your hormones after menopause can make them more brittle, a condition called osteoporosis. To fight that, make sure your diet gives you plenty of calcium, the bones’ key building block. Good sources include broccoli, spinach, and low-fat or nonfat milk and yogurt. When you reach 65, have your doctor check your bones with a DEXA test -- a low-dose X-ray.

STIMULATE YOUR MIND: Your brain needs exercise, just like your body. Read, do puzzles, play a musical instrument, or pick up an old hobby. Take a class in a subject you’re curious about, like cooking or computers. Using your creative side, through things like painting and gardening, can help your brain stay healthy, too. For example, an acting course may boost your memory and your problem-solving skills.

GET YOUR 40 WINKS: It may get harder for you to sleep through the night as you get older. You might need to pee or to shift in bed so a joint stops aching. But you can take steps to help. Stop drinking liquids 2 hours before bed. Don’t have any caffeine within 8 hours of bedtime. Make your bedroom as dark as possible. During the day, limit naps to 10 or 20 minutes. To help with aches, ask your doctor if you should take a painkiller when you turn in.

SAFETY AROUND THE HOUSE: Household accidents become more dangerous as you age. Get nonslip mats for your bathroom floor and tub. Fix frayed rugs or carpets. Be sure there’s plenty of light. Fasten down loose cords. If your home has stairs, put handrails on both sides and put anti-skid strips on the steps.

INTIMACY: Physical changes can make sex fade from your life. But you can get the sizzle back. First, each of you should talk about your feelings and concerns. Reassure your partner that you’re still attracted to them. Hand-holding and massages are good ways to reconnect. If there’s a physical problem, like erectile trouble, see your doctor.

MANAGE YOUR TIME WELL: One of the main joys of retirement is having time on your hands. You can do what you want, when you want. Researchers have found that retirees are happiest when they plan how to spend their time and make the most of it. If you manage it well, that can pay off even if you don’t have lots of time to spare. And it can keep you from being bored.

IS 'WORK' A 4-LETTER WORD? Working after you retire can keep your memory and brainpower in shape, not to mention your pocketbook. If you enjoyed your old job, do a scaled-down version of it. That’s an option for professions ranging from bookkeeping to home health to home repair. Or this could be your chance to try that job you always wondered about. Second careers are sometimes the most rewarding.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on August 12, 2020

SOURCES:

American Psychological Association: “Thinking About Retirement? Time to Think About Your Psychological Portfolio.”

National Institute on Aging: “Participating in Activities You Enjoy.”

American Lung Association: “Cleanest Cities.”

AARP: “Where to Retire if You Love the Outdoors,” “AARP Smart Drive Course Locator,” “How to Resurrect Your Sex Life,” “Part-Time Jobs for Retirees.”

U.S. News & World Report: “Best Hospitals.”

Aging in Place: “Getting a Pet Can Improve Aging in Place.”

Harvard Health Publishing: “Why having a pet is good for your health,” “Is retirement good for health or bad for it?”

Cleveland Clinic: “Aging: Nutrition, Exercise, & Safety,” “5 Tips for Women to Stay Fit After 50,” “Best Ways to Protect Your Mind Against Dementia.”

National Institute on Aging: “Participating in Activities You Enjoy.”

Agency for Healthcare Research and Quality: “Women: Stay Healthy at 50+,” “Men: Stay Healthy at 50+.”

Psychological Science in the Public Interest: “Enrichment Effects on Adult Cognitive Development.”

National Highway Traffic Safety Administration: “Driving Safely While Aging Gracefully.”

SeniorDriving.AAA.com: “Driver Improvement Courses for Seniors.”

Mayo Clinic: “8 ways to improve sleep quality as you age.”

The Lifetime Home: “Stairs.”

Springer Select: “Better management of free time ensures happier retirement.”

Applied Research in Quality of Life: “Free Time Management Makes Better Retirement: A Study of Retirees’ Quality of Life in Taiwan.”

Michigan Today: “To retire or not to retire?”

Knowledge@Wharton: “The Retirement Problem: What Will You Do With All That Time?”

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.  

"16 Reasons You May Feel Bloated, and What to Do About It?"

One thing's for sure: Feeling bloated is quite uncomfortable. And though bloating rarely signals something serious and typically goes away after several hours (eased up by moving around, drinking water, and just waiting it out), it can still make you feel pretty terrible.

Luckily, you don't have to live with that uncomfortable bloat forever. Here, doctors weigh in on all the reasons why you might be so bloated—and what you can do to feel better, ASAP.

YOU ATE TOO FAST: The pace of life has us all in a hurry, but if that leaves you in a rush to eat, be warned: besides food, you're also swallowing gas-producing air, which can make you feel bloated. Trapped air isn't the only bloat trigger here. "When you eat in a rush, you don't chew thoroughly, and that leads to larger food pieces sitting in your gut, waiting to be fully digested," New York City nutritionist Stephanie Middleberg, RD, of Middleberg Nutrition, tells Health. Another speed-eating danger: you lose track of how much you're consuming, and stuffing yourself makes you feel stuffed. Instead of eating on the run, carve out at least 20 minutes for a slower sit-down meal. That's how long it takes your brain to register fullness, signaling that it's time to put your fork down so you don't overdo it.

YOUR GO-TO LUNCH IS A SANDWICH: Even the healthiest sammies tend to be packed with sodium. A recent USDA study discovered that the sodium content in the typical sandwich can chew up 20% of your sodium allowance, says Janet Brill, PhD, RD, a Philadelphia-area nutritionist and author of Blood Pressure Down. And a 2012 CDC study listed the top sodium-loaded foods, many of which were sandwich staples. "Bread and rolls ranked as the number-one source of sodium in the typical American diet, and deli meat was number two, with cheese not far behind," says Brill. The CDC recommends keeping sodium intake under 2,300 mg, and you can stay within that number and prevent sodium-induced bloat by alternating your sandwich habit with other foods or forgoing the bread and wrapping it in a crisp piece of romaine lettuce.

YOU CONSUME YOUR KALE RAW: Packed with essential vitamins, kale has a well-deserved reputation as a trendy salad superstar. Thing is, this cruciferous vegetable contains so much hard-to-break-down fiber and an indigestible sugar called raffinose that consuming it raw in a smoothie or salad may bring on gas and puffiness, says Middleberg. Kale is not the only veggie offender; other cruciferous greens like Brussels sprouts and broccoli have the same effect. "Cut down on the bloating by eating less kale and cooking the kale you do eat by steaming or roasting it," suggests Middleberg. You still get the nutrients, but cooking helps soften the fiber and shrink the volume of kale you consume, so it doesn't take up so much gut-busting room in your small intestines.

YOU DRINK THROUGH A STRAW: Coffee, fruit smoothies, green juice—these days, all kinds of drinks are designed to be sipped through a straw. But as convenient as they are, straws force you to suck in lots of extra air—and that can make you feel like an inflatable ball, says Middleberg. It doesn't make a difference how slowly or deeply you sip; you're taking in the air already trapped in the upper part of the straw, and it's impossible to avoid. Whenever you can, sip your drinks from the rim of the glass.

YOU EAT LOTS OF PACKAGED FOODS: Once again, the culprit here is sodium—it's used as a preservative for tons of processed convenience foods. You know that crackers and chips are sodium bombs, but even healthy-looking items such as soups, salad dressings, cereals, and tomato sauce can have crazy-high amounts of sodium that easily lead you to exceed the 2,300 mg daily recommended limit. "It's a good bet that pretty much any product that comes wrapped in a package contains more sodium than you'd think, and you're unlikely to even taste the salt," says Brill. Dodge the belly-bloating effects by reading labels and going for packaged foods that contain less than 500 mg per serving. And of course, try to cut back on the processed stuff and fill your plate with naturally low-sodium or sodium-free fresh fruits, grains, and veggies.

YOU CHOOSE DIET OR LOW-CAL PRODUCTS:  Artificial sugars such as aspartame and sucralose have been added to everything from diet beverages to gum and candy. But the low or no calories come at a cost. While the FDA has recognized zero-cal sugar substitutes as safe, they're serious bloat inducers. Artificial sweeteners hang around your stomach a long time because your system doesn't digest them well (or at all). Makes sense, considering that they contain nothing your system recognizes as actual food, says Middleberg. "Banish them from your diet, and you'll feel instant relief," she says.

YOU JUST CAN'T GIVE UP YOUR SODA HABIT: The same tiny bubbles that give soda and sparkling water that bubbly sensation also cause your stomach to swell, says Middleberg. Diet soda is an even worse bloater since artificial sweeteners can't be digested. Really can't live without your fizz fix? Cut down on the carbonation by leaving it open for a few hours before drinking it or by pouring the drink into a cup with ice cubes.

YOU'RE A BIG FAN OF BEANS: Kidney, pinto, black, red—beans (plus their legume cousins, lentils and chickpeas) are an awesome source of high-quality plant protein. Unfortunately, the carbohydrates in beans tend to be indigestible, and that's what gives them their gassy, belly-bloating reputation, says Brill. Thing is, beans boost the health of so many dishes, from chili to soup to burritos, that it would be a nutritional crime to dump them out of your diet entirely. The solution: take an over-the-counter anti-gas product such as Beano along with your beans. "These contain the enzyme we're missing that makes the carbohydrates digestible," says Brill. "It's safe to take, and it prevents the uncomfortable puffy feeling."

YOU CHEW GUM OR SUCK ON CANDY: Gum and hard candy keep your mouth occupied, which can help you lose weight or quit smoking. But they too cause you to inadvertently gulp lots of excess air. And as with using a straw and eating too fast, excessive air can lead to belching and bloat. Try giving up the gum and suckers and instead take frequent sips of water—that will keep your mouth busy too. There's a bonus to H2O as well: plain water helps keep your GI tract moving, and that gets rid of excess air and water bloating out your system, Alissa Rumsey, RD, a spokesperson for the Academy of Nutrition and Dietetics, tells Health.

YOU EAT DINNER TOO CLOSE TO BEDTIME: If you eat a typical-sized dinner within an hour or two of hitting the sack, you're setting yourself up for morning discomfort. Lying down impairs digestion, so if you hit the bed with food in your stomach, it won't be broken down as quickly, leaving you bloated in the a.m., says Rumsey. It's not always easy to shift your schedule, but try having supper at least three to four hours before turning in for the night. Stay on your feet as much as possible to keep things moving before you fall asleep. If you have no choice but to eat right before bedtime, make it something small, like a piece of fruit or yogurt, and refuel with a bigger meal at breakfast, when your metabolism is running high again and your body will benefit from the energy jolt.

YOU IGNORE FOOD ALLERGY SYMPTOMS: Despite all the attention food allergies score these days (gluten-free mania, anyone?), most of us aren't affected by them. Still, some allergies and sensitivities are a little-known reason for belly expansion. People with a wheat allergy who can't digest gluten often deal with digestive issues and bloating, and if you're lactose intolerant, you'll also experience lots of distention and discomfort, says Rumsey. If you find yourself frequently feeling like bloated and none of these other factors seem to be the cause, check in with your doctor and ask to be tested for food allergies and sensitivities.

YOU ATE A LOT OF CARBS: Carbs seem harmless enough, but there are a few ways they can cause your stomach to puff up, Deborah Cohen, DCN, RDN, an associate professor at the Rutgers School of Health Professions Clinical and Preventive Nutritional Sciences Department, tells Health. Complex carbs like garbanzo beans, kidney beans, black beans, pinto beans, split peas, and lentils are high in fiber and they can cause gas and bloating. It's all thanks to the bacteria in your gut, which produces gas as a byproduct of digesting fiber. That doesn't mean you should ditch all high fiber foods, though. Instead, Cohen says, you'll want to pivot to foods with fiber that won't cause you to puff up, like tomatoes, zucchini, lettuce, cucumbers, and green beans. If you have a gluten sensitivity, eating carbs that contain gluten like bread or crackers can lead to bloat, Cohen says. If you suspect that this is what's being your bloat, Cohen recommends consulting your doctor or a nutritionist for dietary guidance.

YOU ATE A LITTLE TOO MUCH: Sometimes your full cues don't catch up with your brain fast enough, and you end up having a little too much to eat. Overeating can make you feel blah, and the bloating that can come with it isn't exactly a picnic, either. At baseline, overeating can cause bloating because it's just a lot of food for your gut bacteria to work through, Cohen says. But that's especially true "when a lot of gas-forming foods are also consumed—legumes, broccoli, cauliflower—or a lot of carbonated beverages," she adds. If you overate once and dealt with bloat in the aftermath, just chalk it up to a life lesson learned. But if you find that this is happening regularly to you, you'll want to make some tweaks to try to prevent overeating in the first place, Keri Gans, RD, author of The Small Change Diet, tells Health. One tip, per Gans: "To make that easier to do, try eating on a smaller plate or bowl, so your portions are smaller to begin with," she says. Talking to a nutritionist about your eating habits can also help, she says.

YOU'RE CONSTIPATED: Being stopped up can also come with not-so-fun side effects like pain and bloating. The reason for it is simple, Gans says: The longer your poop hangs out in your colon, the more time bacteria can ferment, leading to gassy build-up. To take out bloating from constipation, you really need to get things moving down there again. "Increasing your fiber intake with foods such as fruits, veggies, 100% whole grains, and legumes on a daily basis may help alleviate constipation," Gans says. Exercise and drinking plenty of fluids—the National Academies of Sciences, Engineering, and Medicine recommends having about 11.5 cups of fluid daily—can also help, Cohen says.

YOU ATE A LOT OF FRUCTOSE: Fructose is a type of sugar and, if you want to get really technical, it's a two-unit sugar molecule that's a part of sucrose, Cohen says. And, yep, it can make you bloat. "A lot of fructose in the gut attracts water into the gut," Cohen explains. And that can lead to feelings of fullness and bloating. Prevention is really the way to go here. Fructose appears in a lot of sugar-free gums and candies, as well as apple juice and honey, Cohen says. If it seems like fructose could be behind your bloat, it's time to scale back. Also, it's a good idea to see your doctor—you may have a fructose intolerance.

YOU'VE BEEN EATING A HIGH FODMAP DIET: In case you're not familiar with them, FODMAPs—aka, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are a type of carbohydrate that's not easily digested. Because of that, they can lead to stomach pain and bloating, Cohen says. There are a bunch of different high FODMAP foods, but some of the biggest culprits include apples, legumes, milk and dairy products, mushrooms, honey, and even garlic. Given how many foods are FODMAPs, it can be tough to follow a low FODMAP diet, Cohen points out—so talk to your doctor or a nutritionist for guidance.

BY: Esther Crain, Health Magazine, 

Updated on February 24, 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 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.  

"Easy Tasty Grilling"

 

Put a Pizza on the Grill: The grill's intense heat is a lot like a restaurant pizza oven. Keep all your toppings light and cook them beforehand so they heat evenly on the grill. Lightly brush the crust with oil and sear both sides on the grill. Next, add the toppings and cover the grill. Cook about 3-7 minutes. Every minute, rotate the pizza 90 degrees to prevent burning. Whole-wheat crusts are healthier -- some recipes are specially made for grilling.

Skewered Fish: Skewers are great for cooking whole small fish like fresh sardines, which are loaded with heart-healthy fats. You can easily grill several fish at once. Insert one skewer through each fish near the base of the head. Insert a second skewer near the tail. That holds the fish firmly in place, so they're easy to turn. Brush them and the rack lightly with olive oil and cook the fish, turning once, just until they flake easily.

Grill-Worthy Veggies: Grilling is a great way to cook vegetables. High temperatures and quick cooking times help preserve their nutrients. Slice them thinly or in chunks for kebabs. The best veggies for the grill are sturdy and develop sweet flavors:

• Sweet peppers (6-8 minutes each side)
• Onions (5-7 minutes each side)
• Zucchini and other summer squash (5 minutes each side)
• Corn (25 minutes)
• Portabella mushrooms (7-10 minutes per side)
• Romaine lettuce hearts (3 minutes per side)

Grill Fruit for a Delicious Dessert: Grilling intensifies the sweetness of strawberries, peaches, pineapples, bananas, apples, pears, and other fruit. Cut fruit into pieces and spear them on skewers. Or wrap the pieces in foil. The trick is to cook with indirect heat. Turn down the gas or place the fruit on the edges of the grate.  Cook the fruit only for a few minutes. Grill on low heat until it is hot and slightly golden.

Kebabs for Kids: Kebabs make fun finger food out of any meal, even dessert. Kids love the idea of food on a stick, so let them build their own. For safety, grill meat or fish, vegetables, and fruits on separate skewers. Bite-size chunks of tomatoes, zucchini, peppers, mushrooms, and onions are a good veggie combination.

Better Burgers: Thinner burgers are healthier burgers because they cook faster. Grill 1/2- to 3/4-inch patties over medium heat. They'll stay juicy if you don't smash them on the grill with a spatula, which forces the juices out. Add some chopped bell pepper, carrot, onion, or barbecue sauce for a juicier turkey burger. Prepared veggie burgers may crumble less than homemade ones. Other meatless meaties: juicy portabella mushrooms and marinated tofu.

Fish That Can Take the Heat: Salmon is almost a grilling tradition -- it cooks well on the grill because its oils keep it moist and help prevent sticking. For medium-rare fillets, cook them about 4 minutes on each side. Besides salmon, the best fish to grill are ones that can be cut thickly and cooked with the skin. Consider halibut, tuna, trout, and swordfish. A well-oiled grill can help prevent sticking.

Slimmed-Down Dogs: Hot dogs and sausages can be a guilty pleasure. When you occasionally indulge, look for ones with 2 to 6 grams of fat, or made from chicken, turkey, or veggies. Serve dogs on a whole wheat bun with these tasty, healthy toppings:

• Diced avocado, red onion, and alfalfa sprouts
• Diced tomatoes, thinly sliced scallions, and jalapeños
• Shredded carrot, cilantro leaves, thinly sliced cucumber, and a squeeze of lime

Tasty Ways to Grill Delicate Foods: You can grill small foods like eggplant slices, mushrooms, or flaky fish in a hinged grilling basket or foil packet, which holds the food firmly and is easy to turn over. Or choose a plank: Grilling small or delicate morsels on a wooden plank keeps them from falling apart (or through the grates). And it also infuses a light, smoky woodiness to foods, from prawns to figs. Follow instructions that come with your plank for pre-soaking and heating.

Try a Little Tenderness: Foods like flank steak were made for marinade. Marinating adds flavor and helps tenderize lean meats, so you get top-notch flavor without the high price and fat. And marinating meats before grilling may reduce the cancer risks of heterocyclic amines (HCAs). Marinade recipes may include soy sauce, brown sugar, honey, olive oil, garlic, spices, wine, vinegar, or citrus juices. Make sure to reserve some of the marinade for basting later. Then use the rest to marinate the meat in the refrigerator. Drain the meat before grilling.

The Rub on Dry Rubs: Dry rubs are a mouth-watering alternative to heavy sauces. They pack lots of flavor for few calories. You can pat them on food just before grilling. Buy a low-sodium rub with less than 5 grams of sugar per serving. Or make your own custom rub. Try these for salmon or steak: paprika, pepper, and chili powder; or chili peppers, garlic, and cilantro. For chicken or white fish: oregano, thyme, pepper, coriander, and garlic or onion.

Slow and Smoky Secrets: Where there's rich, aromatic smoke, there's tasty, succulent meat. Smoking -- which is slow-cooking with indirect heat -- is often preferred for large cuts like briskets and pork loin, and whole turkeys or chickens. Use a covered grill if you don't have a smoker. Put a pan of water under the grate between two piles of coals. Center the food over the pan. For the best smoke flavor, use beech, oak, hickory, apple, or maple wood.

Wood-Fired Flavor: To add interesting new flavors into grilled foods, use mesquite or hickory chips in your grill. Other hardwoods that add a unique taste include pecan, oak, maple, and apple wood. Soak the chips in water, wine, or apple juice for an hour. Put them on top of the coals, or for gas grills, wrap them in a foil pouch and punch several small holes in it. Put it beneath the gas grill grate or near the flame of a propane grill or on its grate.

Cutting Cancer Risks From HCAs: Some ways of grilling meat can give rise to HCAs, which are believed to cause cancer. HCAs tend to form the longer meat cooks on the grill and when it gets charred or exposed to smoke from fat dripping on the coals. Grilling seafood, vegetables, or fruits doesn't create substantial HCAs. For healthier meat and poultry grilling:

• Cook small, lean pieces of meat, which take less time on the grill and produce less smoke from dripping fat.
• If you use a charcoal grill, center the food on the grate but push the coals to one side.
• Remove visible fat to prevent flare-ups.

Precook for Quicker Grilling: Partially cooking meat in the oven, microwave, or on the stove can reduce grilling time and HCAs. Microwaving meat for 2 minutes before grilling releases some of its juices. Some research suggests that if you throw away those juices after microwaving, you may reduce 90% of HCAs. A hot tip: Always grill foods on a preheated grill immediately after precooking to prevent harmful bacteria from forming.

For Perfectly Cooked Foods, Use a Thermometer: Even the most expert griller can't tell when food is done just by looking at it -- or even cutting into it. A meat thermometer gives the best reading, so you won't be stuck with dried out, overcooked meats. You can take foods off the grill when they reach these internal temperatures:

• Poultry 165°
• Beef, pork, lamb, and veal (steaks, roasts, and chops) 145°
• Ground beef, pork, lamb, and veal 160°

Better Barbecue Side Dishes: Traditional pasta and potato salads can be loaded with calories and carbs. These tasty substitutions won't leave you feeling deprived:

• Instead of a baked potato with toppings, eat grilled sweet potatoes.
• Instead of potato salad, eat coleslaw with light dressing.
• Instead of iceberg lettuce with ranch dressing, eat sliced tomatoes and avocado drizzled with olive oil and vinegar.
• Instead of pasta salad, eat a whole grain medley salad with beans or quinoa.

No-Stick Grilling: To prevent food from sticking to the grill, clean the grates thoroughly with a wire brush and hot, soapy water before cooking. It may be easier to remove leftover grease by preheating the grill. Once the grate is clean, let it heat up completely before cooking -- 20 to 30 minutes for a gas grill. Preheat a charcoal grill about as long, until the coals are lightly coated with ash.

Safe Food Etiquette: Follow these four tips for safe grilling -

• Keep all food on ice or refrigerated until it reaches the grill.
• Wash your hands and all your cooking utensils in warm, soapy water before you start to cook.
• Put cooked food on a clean platter, not the one you used for the raw food.
• Cook foods thoroughly. Don't partially grill foods to finish cooking later.

Give It a Rest: After you remove meat or poultry from the grill, let it sit for 5 minutes. The juices will settle as the temperature evens out. Because resting prevents the juices from leaking out, the meat will be more moist and tender.

Reviewed by: Kathleen M. Zelman, MPH, RD, LD on May 29, 2018

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American Cancer Society.
American Heart Association: "Fish 101."
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Bosetti, C. Annals of Oncology (online edition), February 2012.
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Harvard Health Publications.
Harvard School of Public Health, The Nutrition Source.
Kamen, David, chef/instructor, Culinary Institute of America: 845-451-1386.
Lang, J., editor. Larousse Gastronomique, Crown Publishers, 1998.
Livestrong.com.
MarthaStewart.com.
McGee, H. On Food and Cooking, Collier Books, 1984
New York Times Fitness & Nutrition: "Turkey and Vegetable Burgers."
Northwest Tripfinder: "S'mores Variations: Mixing It Up Around the Campfire."
Partnership for Food Safety Education.
Peterson, J. Fish and Seafood: The Cook's Indispensable Companion, William Morrow and Company, Inc. 1996, pp 53-4.
WashingtonPost.com.
U.S. Department of Agriculture. "Smoking Meat and Poultry."
USDA Nutrient Database.
Willan, Anne. The Country Cooking of France, Chronicle Books, 2007.

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)

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 Heat Can Do to Your Body?"

SWEATING: It’s your natural cooling system. Your body pushes sweat out onto the surface of your skin. As the air absorbs it (evaporation), it draws heat away and cools you down. This works better in drier climates where humidity is low. You might get very tired and sometimes seriously ill if it doesn’t work quickly enough.

HEAT EXHAUSTION: It happens in extreme heat when your body can’t get cool enough and sweats away too much water and salt. You get pale and clammy, and your temperature often goes over 100 degrees. You also may be tired, weak, lightheaded, and nauseated, and have a headache. Get to a cool shaded area, lie down, and drink something with salt and sugar. Sip water if that’s all you have. If you ignore it, it could lead to heatstroke, which is an emergency. 

HEAT STROKE: This is heat at its most dangerous. You can’t control your body temperature, which can go above 104 degrees. Your skin gets warm and dry. You might get confused or agitated, and have a fast pulse, nausea, and a headache. Call 911 right away. Left untreated, it may cause seizures, coma, and can be life-threatening. Get to a cool area, sip something (if you can), and pack ice under your arms and between your legs.

DEHYDRATION: When it’s very hot, you can sweat away too much fluid, along with essential minerals like sodium and potassium. You may be thirsty and pee less than usual, and your mouth and tongue might feel dry. You could even feel dizzy, lightheaded, and confused. Head for a cool place and drink something balanced with salt and sugar (such as an oral rehydration solution). Serious cases need emergency care, including fluids you get through an IV.

HEAT RASH: It happens, often in hot humid weather, when you sweat so much that your sweat glands get blocked. When your pores can’t get rid of it, you break out in tiny red bumps. It’s more likely at your armpits, groin, neck, elbows, and under the breasts. Babies also can have the same type of reaction, especially under their chin or in their groin area, you can help prevent it and treat it if you wear light, loose, absorbent clothing like cotton. Try to stay as cool and dry as possible.

SUNBURN: Bare skin burns if it’s in the sun too long. It may get reddish, itchy, painful, and warm to the touch. If serious, you could have blisters, headache, fever, and nausea. In the long run, sunburn increases the risk of developing skin cancer, Go inside as soon as possible. Drink plenty of water, and don’t pop any blisters. A cold, damp cloth and aloe vera lotions may help soothe the pain. Better yet, prevent sunburn with clothes, hats, and broad-spectrum sunscreen of at least 30 SPF.

FAINTING: It’s more likely when you’re new to a hot place, so take care to stay hydrated. Heat can dehydrate you and make it harder for your brain to get enough blood. That may make you dizzy and pass out. It might be worse if you stand for a long time or get up suddenly. Getting used to a hotter place can take up to 2 weeks. If you feel faint, lie down and raise your legs above your head. Go to a cool area and drink fluids as soon as possible.

HEAT EDEMA: Heat can cause your fingers, toes, or ankles to swell and make your skin feel tight. It's not serious and usually goes away when you cool down and elevate your legs. Talk to your doctor if it causes pain, keeps happening, or doesn't get better.

HIGHER HEART RATE: When you get hot, your heart may beat faster. It does that in order to pump more blood to your skin, where it can release some of that extra heat. As a result, other parts of your body may not get enough blood. This could make you tired and sluggish, especially if you’re trying to do hard physical or mental work.

LOWER BLOOD PRESSURE: When you’re hot, you sweat. That makes you lose fluids and electrolytes. In addition, heat makes your blood vessels dilate to increase sweating. Together, these things can drop your blood pressure, sometimes enough to make you dizzy or even pass out. It could be even worse if your heart doesn’t pump normally and isn’t able to adjust to the greater demand.

CONFUSION: You may find it harder to concentrate and do hard tasks as things heat up. It’s usually nothing to worry about, and you can fix it with a rest in a cool place and something to drink. But if you’re already sick from the heat and you become seriously confused about where you are or what you’re doing, it could be a sign of heatstroke, which needs immediate medical care. 

SHOULD YOU EXERCISE IN THE HEAT? You might be fine exercising outside when it’s 85 degrees and the humidity is low. But if the humidity hits 80%, it’s like it’s really 97 degrees. (That’s the “effective temperature,” which you can check online.) Even if you’re healthy, that makes you more likely to get heat exhaustion. Wear loose clothing, drink plenty of water, and know the signs of heat-related illness. Or just take your workout indoors!

PRECAUTIONS: When a heat wave hits: 

• Drink lots of water, even if you’re not thirsty.
• Avoid caffeine and alcohol, which dehydrate you.
• Eat lighter meals, more often.
• Wear lightweight, light-colored clothing.
• Check on loved ones who live alone or don’t have air conditioning.
• Stay inside as much as possible and avoid outdoor chores.
• Never leave a child or pet alone in a car, even if it’s not that hot outside.

EXTREME HEAT: It can be life-threatening, and heat exhaustion and heatstroke aren't the only reasons. Heat can also trigger heart issues, and even worsen breathing problems, as it boosts air pollution. Your city or local health department may have online information about where to find public pools, air-conditioned spaces, medical assistance, and other help during a heat wave.

BY: Medically Reviewed by Sabrina Felson, MD, WebMD on June 12, 2020

SOURCES:

American Academy of Dermatology: “Treating Sunburn.”

American Council on Exercise: “Considerations for Exercising in the Heat.”

Canadian Centre for Occupational Health and Safety: “Hot Environments -- Health Effects and First Aid.”

CDC: “Extreme Heat Can Impact Our Health in Many Ways,” “Warning Signs and Symptoms of Heat-Related Illness.”

Familydoctor.org: “Heat Rash.”

Harvard Health Publishing: “Heat is hard on the heart; simple precautions can ease the strain.”

Johns Hopkins Medicine: “Heat-Related Illnesses (Heat Cramps, Heat Exhaustion, Heat Stroke).”

Mayo Clinic: “Sunburn.”

NIH News in Health: “Stay Cool.”

PubMed Health: “Edema.”

The Red Cross: “Heat Wave Safety.”

University of Connecticut Korey Stringer Institute: “Heat Syncope.”

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.  

"12 Ways to Tackle Financial Anxiety"

Between a global pandemic and skyrocketing inflation, making ends meet and staying out of debt is no small challenge for Americans. Here's how to deal with the money stress. If the thought of looking at your bank account sends you into a stress spiral, you're not alone. Finances are a common anxiety trigger, and this is especially true on the heels of a global pandemic that created massive unemployment and financial hardship. The Congressional Research Service reports that at the height of the pandemic, unemployment rose rapidly to a peak of 14.7 percent in April 2020. That figure is the highest unemployment rate this country has witnessed since the Great Depression and was worse than the peak unemployment rates of the 2007 through 2009 Great Recession.

Though we are two years on from these unemployment peaks, Americans are no less frazzled about finances—especially now that inflation is skyrocketing and making it more difficult to pay for everything from groceries to gas and monthly heating and electric bills.

One reason money can make us feel so anxiety-ridden? It's linked in our minds to our very survival. "Money is really a resource that can provide people with a sense of safety and security," Chloe Carmichael, PhD, a New York City-based psychologist, tells Health. "When we feel that resource is scarce, it can actually make people feel like their survival is in jeopardy on a very primal level."

But your finances don't have to be so scary. In fact, some financial anxiety can actually be a good motivator, Matt Lundquist, LCSW, a psychotherapist at Tribeca Therapy in New York City, tells Health.

"If a certain situation makes you feel appropriately anxious, it can be helpful in getting you to make a necessary change," he says. For example, realizing you overspent last weekend may prompt you to rethink your budget, and feeling nervous about an upcoming expense could lead you to put aside more than you need. But financial anxiety becomes a problem if it's constantly on your mind or starts to disrupt other aspects of your life, says Lundquist.

So how can you manage money worries, so they don't get out of hand? Here, the pros outline how to assuage financial stress.

CREATE A PLAN:

A psychotherapist and author of four books on mental strength, Amy Morin has delivered many talks about the link between financial health and mental health. She says being in debt puts individuals at three times greater risk of depression. What's more, those who contemplate suicide are more likely to be in debt, says Morin. One of the most fundamental ways to tackle such negative feelings is head-on and make sure they don't get the best of you. Develop a plan of action.

"Developing a clear plan can help you take control over your financial situation—and when you feel empowered, your anxiety will go down and your motivation will increase," Morin, who is also editor-in-chief of Verywell Mind, tells Health. "Your plan may include reducing your spending and increasing your income. It should also involve establishing a monthly budget and a clear plan for paying off debt."

As you figure out your plan, it's a good idea to address the stressors that are taking the biggest emotional toll on you, Celia Mion-Araoz, a licensed mental health counselor for Community Healthy of South Florida Inc. who works with patients experiencing stress from financial anxiety, tells Health.

"Create a hierarchical list of the bills, payments, or costs that need addressing—from most urgent to least urgent," Mion-Araoz says. "Prioritization is a key first step, so that you can wrap your head around a larger problem, break it down, and thereby gain a sense of control of it, which in turn will help you gather momentum for working your way through the financial stress and through the items on your list."

FOCUS ON ATTAINABLE GOALS FIRST:

Once you've developed a hierarchical list of financial priorities, create a list of attainable payment goals and a practical plan for knocking each item off your list, starting from the top and working your way down.

"Again, the idea here is to begin to break the financial stressors down into smaller parts, focusing on what's most important first and addressing concerns sequentially as opposed to all at once," says Mion-Araoz. "By achieving these incremental, attainable payment goals or wins, you gain confidence and momentum and reduce the sense of being overwhelmed."

RECOGNIZE AND TALK THROUGH YOUR EMOTIONS SURROUNDING MONEY:

Money affects every domain of our lives, and the emotions money brings up—both good and bad—have a powerful influence over us, Julie Elledge, PhD, founder and CEO of Mentor Agility, tells Health. Yet individuals are offered very little guidance to deal with these feelings, and there are few socially accepted ways for talking about the emotions surrounding finances. Learning to recognize and openly discuss money concerns is another important step toward addressing anxiety.

"Discussing money is so tied up with complex emotions: shame, success, fear of failure, status, power, control, and self-worth," Elledge says. "Learning how to recognize those emotions, then talk about them, allows us to minimize the grip that finances have on our well-being."

As for who you might talk to about these feelings, Elledge suggests either a life partner (though the discussion may bring up very strong emotions) or alternatively a financial wellness coach.

"A coach who is fluent in financial wellbeing will help you manage emotions, define your goals, plan your opportunities, and help you find the road map to getting back on the right track," explains Elledge.

This type of professional can also help you rewrite what you feel is an 'underachieving narrative,' transforming it into a motivational story, adds Elledge. This is often accomplished by storytelling techniques that help a client manage disparate and strong emotions into a cohesive narrative thread. "Then, talk to your financial advisor and let him or her help you manage the resources to bring your story to its successful outcome," suggests Elledge.

SCHEDULE TIME TO WORRY:

When it comes to life and finances, many things are out of your control. You can't control the economy, and you generally don't have much control over whether you get a raise. Furthermore, worrying about these things wastes time and energy. Rather than let concern about these challenges permeate your entire waking life, try to contain your worrying to just 15 minutes a day by actually scheduling time to worry. Yes, this may sound a bit unusual, but there's a good reason for doing so.

"With practice, research shows you can learn to train your brain to worry during your scheduled time only," says Morin. "This will free up your time and energy to focus on taking action throughout the day, rather than worrying about things you can't control."

To get started with this habit, set aside time, say 5-10 minutes tops, to sit and worry, explains Morin. Set a countdown clock on your phone, and when your time is up, force yourself to do something else.

CONTINUE CONTRIBUTING TO SAVINGS:

Speaking of worrying, it's not unusual to be anxious about longer-term goals like saving money for retirement or having enough money for a child's college fund. "People are [often] anxious about whether they've set enough aside and are living within their means," says Lundquist.

Reworking your budget, opening different types of saving accounts, and setting up direct deposits can help ease some of this anxiety. The key, says Carmichael, is to do something.

"When people feel financially dissatisfied or anxious, they can become avoidant, and then they don't even want to open up their bills or bank accounts," she explains. "It becomes a vicious cycle. Even if things aren't how you'd like them to be now, having a plan in place for how you can save over time will keep you in a better mindset."

If you still feel anxious after making (and sticking to) a savings plan, it may reflect a deeper issue about your relationship with money. "Some people have to work through what it means to deprive yourself of something or do without, which you will have to do in some sense to save money," he says. "It's all about cultivating pride in good money habits—instead of money itself."

REINFORCE YOUR SENSE OF JOB SECURITY:

Will I lose my job? Will my business be successful this year? Work worries are another element of financial stress, says Lundquist. "This fear tends to be historical," he adds. "You might be especially concerned about [your job security] if you were laid off in the past, or if your parents had job trouble when you were growing up."

Speaking to your boss about the state of your company and asking for feedback to make sure you're performing well may boost your confidence. And while counterintuitive, it might also be helpful to force yourself to imagine what it would actually be like if you lost your job.

"It gets people to think about their other career options, what their savings situation is, if they would need to move, sell something, switch industries, or ask for help from family," Lundquist says. "For most people, they recognize they are a number of levels away from actually ending up on the street, but they're operating on an emotional level as if the stakes are in fact that high."

DON'T LET SALARY DEFINE YOUR WORTH:

How much money you earn can feel like a personal reflection of your worth, says Carmichael. And when you're anxious about money, your salary can contribute to feelings of low self-esteem. "If we feel like we don't have as much money as our neighbors, that can sometimes feel like a source of shame," she says. "On some level, we might think it means we're not worth as much, literally."

If you want to stay in your current line of work, Carmichael recommends trying to focus on the other aspects of your job that are fulfilling. If your career isn't giving you that sense of fulfillment and a higher salary is a priority, pursuing a new career path is one option, as is asking for a raise.

Salary negotiations make many people anxious, and Lundquist says the key is to recognize your value to your employer. "Sometimes even going on an interview with a head hunter—even if you don't plan to change jobs—can help you realize what you're bringing to the table and know your worth going into the conversation," he says.

CHANGE UP YOUR SPENDING TO ADDRESS DEBT MORE AGGRESSIVELY:

Paying off debt is never pleasant, and it's especially scary if you don't have a plan in place. To take action, Carmichael recommends meeting with an advisor to review how you can rejigger your spending to put more money toward your debts.

Another good idea is to have an "accountability partner" who will regularly review your spending. This can be a financial counselor, therapist, or even a trusted friend. "Give them your Mint password if you have to, and take an honest look at things with them so you can face the music and not bury your head in the sand," Carmichael says.

"Clients talk to me weekly about their habits, and they'll notice what their triggers are and what prompts them to overspend or rack up credit card debt," Carmichael adds. She notes that some of the biggest issues arise when people don't plan ahead for big expenses, such as an upcoming vacation.

FIND INSPIRING STORIES OF PEOPLE GETTING OUT OF DEBT:

Your social media feed and the IRL conversations you have with people are often focused on possessions and things—like someone's new car or the new gadget they just purchased.

Hearing about these possessions can cause you to feel bad and [may even] tempt you to spend money on things you can't afford," says Morin. "Instead, look for people who are celebrating the fact that they're paying off their bills. There are plenty of online forums and communities filled with people who are intent on getting out of debt. Watching others get excited about paying off their loans—as opposed to spending more money—can help you get excited about saving."

MAKE IMPULSE SPENDING HARDER TO ACCESS:

If you're the type of person who is prone to making impulse purchases or you shop online a lot, try protecting yourself from temptation by making these behaviors harder to engage in, says Morin.

"Only carry a certain amount of cash with you in the store, or don't save your credit card information to your computer (and store your credit card out of sight)," says Morin. "These little obstacles can go a long way toward helping you stay on track with your financial goals."

AVOID TURNING TO UNHEALTHY HABITS:

Financial stress, like any form of stress, can trigger the impulse to turn to alcohol or drugs as an escape, or even to gambling in a misguided hope of solving one's financial problems. Inevitably, though, these habits cost you even more money, and of course they impact your health.

"Focus on stress-relievers that are cost-free, such as going for a walk, doing some other form of exercise, meeting up with friends who care about us, and identifying support systems that can help you manage financial stress without incurring additional costs, as unhealthy activities tend to do," says Mion-Araoz.

If you are feeling an overwhelming temptation to turn to substance abuse, then it is important to reach out to a mental health professional.

STOP COMPARING WEALTH:

For some people, simply being able to afford food and shelter is a constant concern. But for those who are living comfortably and still find themselves trying to keep up with the Joneses, Carmichael suggests taking a step back and considering all that you do have.

"Things we take for granted now, like microwaves or computers, would have been considered luxuries 30 years ago," she says. One way to gain perspective is to make a list of five or ten things (material or not) that you're thankful for.

"There's a whole industry of marketing and advertising that's designed to push our cognitive buttons and make us desire things we don't have," Carmichael says. "If we're not careful, we can get swept away in that."

BY: Kristin Canning

 

and Mia Taylor,

Updated on January 5, 2022

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.