I'm a family doctor at Swedish's South Lake Union Primary Care Clinic - if you're into new year's resolutions, here are five healthy ones to try:
(Listen to the end for a 'bonus' resolution)
It’s that time of year to get back into your routine. Whether that means packing your child’s lunch, preparing your own, or (ah-ha) adopting the concept of this midday meal for the first time, lunch is definitely an exciting and much needed opportunity to refuel your body with the proper nutrients necessary to continue plugging away until evening! (Yeah right, who has time for that meal? Sit tight, future post to come.)
1. “I don’t have time”
You wait in line at Starbucks for your double tall, nonfat, 1.5 pump whatever, right? Then you have time to make lunch. I swear – Google it. Told you – 40.3 million results for “quick healthy lunch” discredits this excuse.
If you don’t want to Google a solution, here are some ideas:
Planned-Overs*! Purposefully prepare extra at dinner, and reserve some for tomorrow’s lunch. Grilling burgers? Grill up extra patties that you can use for tacos the next day. Salmon? Roast a few extra ounces and save for a salmon salad. Baked chicken? Cut into strips and use in sandwiches, dice and throw in pasta, or add to a can of your favorite soup for a protein boost.
*Word to the wise (or anyone who has experienced food poisoning from improperly handled leftovers): When using leftovers, you need to know the basics of food safety. Keep foods out of the “Danger Zone”, which is 40-140F. Bacteria that can make you miserably ill favors this temp range, so keep your hot food hot, and cold foods cold. Never keep perishable foods in the danger zone for longer than 2 hours (1 hour if it’s hot outside).
Click here to learn more about food safety, including steps to keeping foods safe, myths, dangerous mistakes, cooking temperatures, recalls and much more.
Don’t have leftovers to use? Mix and match from the columns to create numerous quick assemble, healthy lunch options:
It's a well known fact that animals can reduce stress, lower blood pressure and promote healing. The Swedish/Edmonds Therapy Pups (STP) program, which began in early 2008, has expanded to include more than 10 teams of volunteer handlers and their Pet Partners®. Presently, the teams visit patients on surgery floors, but they can be stopped for a visit any time you see them in the halls. While their primary purpose is to see hospital patients, they often visit patients’ family and friends too – and our staff!
So what do handlers and their therapy pups do during a visit? I asked a few of our teams to share their stories. Also, make sure you watch the ‘dog cam’ below!
It’s no secret that we’re all just a little stressed these days. Between the economy and information overload on the internet, we have all sorts of things to worry about nowadays. Stress and anxiety can cause physical pain, emotional strain, and strain in your relationships. When you’re stressed, your body is secreting hormones that put you into that ‘fight or flight’ state. Long term, this state will wear on your body.
Our children pick up on our heightened state and become stressed and anxious, too.This is not a good state for children to thrive in. We learn best when we’re comfortable and relaxed, not if we’re nervous and anxious.
Parents need to learn how to regulate their own stress so that we may help our children learn the same coping techniques.
Tips to regulate stress in the immediate moment:
Several of us don’t enjoy having our photo taken. It’s just so 2-dimensional and we feel like it just does not show the “real” us. Getting your health photo is a whole different situation.
There are screenings that are recommended at certain ages that will tell you what your health profile is looking like, so you can take an active role in reducing your risk for disease. (Men, make sure you know how your engine is running, too.)
Screening tests for Women:
What you need and when:
We assess all sorts of things everyday. How’s the stock market? How’s the car running? What’s the weather planning for us today?
But when was the last time you looked at how your own engine is running? It’s time to do a personal health assessment to get a look at your health profile.
There are screenings that are recommended at certain ages that will tell you what your health profile is looking like, so you can take an active role in reducing your risk for disease.
What you need to be checked for and when: