Happy Fall, Y'all!!

Can you feel it? Fall is FINALLY in the air. It's refreshing, to say the very least. Fall is one our absolute favorite times of year. Unfortunately, down here in LA (Lower Alabama, for all you folks not familiar with the Southern vernacular), we don't get to enjoy much of a Fall season. Our seasons are mainly "hot as blue blazin" followed by a couple of weeks of nice, crisp air that flow right into "colder than a ___ (insert your favorite comparative, often inappropriate, analogy here) ".

But when that little bite in the air appears, you know that Fall is officially here. Football is in full swing. Pumpkins begin popping up all over, and the gorgeous colors of autumn mums decorate many a door step.

Fall is a great time to take a walk or jog through your neighborhood. Not only can you enjoy a decent temperature for your activity, but the beauty of the scenery around you is a great incentive. The kids can still be found out in the yards after school and in between soccer, football, or fall baseball practice; enjoying the last weeks of evening sunshine before time changes and takes away their late-in-the-day light. It's that time of year when the fair comes to town and if you live in just the right place, you can smell the peanuts coming out of the ground.

Unfortunately, for some of you, those peanuts and the ragweed in the air only mean torture for you and your allergies. Fall allergy season can be brutal on allergy sufferers. A daily oral antihistamine is a good option for most people with fall allergy symptoms. Those chronic allergy sufferers may need something in addition to a daily antihistamine. A steroid nasal spray (there is now one over-the-counter) added with the daily oral antihistamine can often be just the ticket.

Unfortunately, there is a lot of concern with much more serious health issues these days. The Ebola virus and Enterovirus-D68 have been making headlines and have everyone concerned. We want you to have the best information possible, so we've added great information sheets from the CDC and Alabama Department of Public Health to our website. Go here to view those:

Also, the CDC website and ADPH website have great information.

Now that school is back in full swing, your kids are exposed to more and more. Unfortunately, head lice has made a resurgence among school-age children. It seems that head lice has become resistant to many of the over-the-counter products out there these days because people aren't following the directions properly. Most cases will require a second treatment to kill any newly hatched lice from eggs that did not get removed with the first treatment. It is important to follow instructions on packages or doctor's directions very closely. Prevention is important. Children need to be instructed not to share hats, scarves, hair brushes, or any other items that touch the head. Also, they should avoid head-to-head contact with other children during play. Also, when a person has become infected with lice, all bed linens, clothing, furniture, and brushes must be thoroughly cleaned and disinfected. Learn more about treatment and prevention at: http://www.headlice.org/

The end of October is always a fun time for kids and a stressful time for parents. All the Fall Festival and Halloween activities are sure to keep the kids all hyped up. Just make sure that you are diligent when it comes to inspecting any candy your child gets. If it is opened or appears altered in any way -- THROW it away! Any homemade treats should only be enjoyed if you are well acquainted with the person who made them and trust them implicitly. Your kids' health is not worth risking politeness. If your child has food allergies, make sure they know what they can and can not have. The best policy is to tell them they can not have any treats until you have looked at them first. Remember costume safety is important, as well. All those cute costumes may look nice, but if they aren't safe -- STAY AWAY.

Whatever fun things await you this fall, remember to be safe and stay healthy.

Sliding into Summer

The way the weather has been in Pike County lately, some days feel like the middle of July, while others feel like we're back in February. That sounds about right around here. I think, however, that our summer-like days are soon to be more plentiful than not. Spring has begun fading into those hot, humid dog days we are accustomed to from summer in Pike County.

Fortunately, the pollen counts are dwindling, too. Soon, all the beautiful flowers of spring will wither under the scorching June heat. But that means, sunscreen is ESSENTIAL to heading outside for any length of time. Only a few minutes in the summer heat can damage your skin. More than just painfully red, sunburn indicates damage. In addition to increasing the risk of skin cancer, unprotected sun exposure can increase aging, making skin appear "older" and more wrinkled AND contribute to dehydration.

Get the facts on sun exposure here:

Remember to protect children from the sun, especially. Their sensitive skin is much more prone to damage if not protected. Use sunscreen with at least SPF of 30 or greater and hats, shirts and/or cover-ups whenever possible. And just because a sunscreen says waterproof does NOT mean it lasts all day!! Reapply sunscreen at least every 2 hours while exposed to the sun, and directly after sweating a good deal or swimming.

Get more info on Skin Cancer Facts from the American Cancer Society here:

Summer can be a busy, crazy time, just like any time of year, but for me it gets a lot less hectic without going to and fro with my kids. If you have young ones, you can probably relate. So for me, summer is a great way to get back on that exercise plan I've been too busy to maintain throughout the school year. While the weather outside is getting less conducive to outdoor recreation, it doesn't mean workouts are impossible. The best times of day to go for a walk or run are the early morning or late evening hours. With the sunlight lasting longer, there's an even greater chance to involve the whole family. Get the kids out of the house after dinner and stroll around the neighborhood. A brisk walk at least 3 times a week will make a HUGE difference for everyone in the family's health. Eating healthier is easier, too. Use the added daylight hours to grill. The kids can play outside while you cook up the evening meal.

Vegetables are ever plentiful right now, so you can get them fresh and provide a variety of healthy options for you and your family. Don't have your own garden? Why not start one? In addition to the exercise benefit from working in a garden -- the tasty rewards you get when it's harvest time are hard to beat. It's not too late to get some plants in the ground now for a summer harvest. Others need to wait to July or August for a Fall harvest, but that gives you plenty of time to prepare between now and then. Check out this very handy information sheet from the Alabama Cooperative Extension Service: http://www.aces.edu/pubs/docs/A/ANR-0063/ANR-0063.pdf

And don't worry -- even if you are like me and have whatever the opposite of a green thumb is -- there's hope for a fresh veggie summer. Pike County has no shortage of vegetable growers who are happy to help you out! Check out the Pioneer Farmer's Market behind First Methodist Church (the corner of Oak and Academy Street) for home-grown produce from folks you know right here in Pike County. What a win - win that is -- supporting your local growers and getting a healthy meal for yourself and your family!

Need some ideas on what to do with those fresh vegetables (and fruits) you have now? No problem! Here's a few recipes to try this summer!

For Starters:

Try this fiesta-inspired salad with beans, corn, and avocado

Pinto, Black, and Red Bean Salad with Grilled Corn and Avocado

Put the veggies on center stage with this yummy dish:

Eggplant, Zucchini, and Tomato Tian

Refresh yourself with a delicious and nutritious drink:

Blackberry Limeade

Finish it off with this yummy treat that even the kids can pitch in to help make:

Quick Berry Frozen Yogurt

Marching Towards Spring

March is here! That means spring is just around the corner.

The most exciting thing about that, to me, is that the bitter cold weather of this past season is soon to be behind us. The bad thing, if you're like me, is that soon all that springtime pollen will be floating around and that can do a number on allergy problems. If you have allergy issues, the best solution is prevention. Start those allergy medications early. If you have mild to moderate symptoms, a daily over-the-counter oral antihistamine may work well for you. If your symptoms tend to be more moderate to severe, you may need an inhaled nasal steroid spray with or without the oral antihistamine. Your doctor or other healthcare provider can help you decide what medications will be best for you. As with any medication, consistency is key. You must take it daily to see the most benefit.

March is also a big month for National recognition months. Here are just a few of the observations for March:

National Nutrition Month

What a great way to kick of spring...getting healthy! The most important component to ANY healthy lifestyle is proper nutrition! Eating right is essential, but that's the point...eating. You can not starve yourself healthy. Can NOT! The Academy of Dietetics and Nutrition's website provides a wealth of information on eating right. They offer links to great reading materials to learn more; there are links to resources; and even games for kids to help them learn about proper eating. Trust me -- it is NEVER too early to teach your kids the fundamentals of proper nutrition. A child who makes healthy choices becomes an adult who makes healthy choices. If we can hope to change the nation's obesity problem, we must start with the children so that they can effect change on generations to come.

National Colorectal Cancer Awareness Month

Did you know that among cancers that affect both men and women, colorectal cancer is the second leading cause of cancer deaths in the United States? Every year about 140,000 Americans are diagnosed with colorectal cancer and more than 50,000 die from it. As shocking as that statistic may seem -- the even more shocking fact is that many of these deaths could have been prevented if only they were detected earlier. Even though recommendations have encouraged more and more people over fifty years of age to get screened for colon cancers, there are still people not getting screens according to national guidelines. Talk to your doctor about how you can be screened for problems. Everyone over fifty should get screened. If you have a family history of colorectal disease, you are at even greater risk and should not delay seeing your doctor for more information. Go HERE for more info!
Either of our general surgeons here at TRMC, Dr Rick Gill or Dr Tom Peurifoy are always available to schedule your colonoscopy. Dr Gill's office can be reached at (334) 770-2222 and Dr Peurifoy's office can be reached at (334) 670-5568.

Women's History Month

Irish - American Heritage Month (St Patrick's Day)

St Patrick's Day in Troy is usually celebrated in quite a fun way. Stay tuned to our facebook page for updates on any fun events in the area!

And this year: Mardi Gras falls on March 4, giving credit to March coming in like a lion, huh?

Happy Heart's Month!

February is, of course, the time of year we celebrate love. Valentine's Day is a big part of February, but it's also the time we set aside to remember heart health. February is National Heart Month and that means it's the perfect opportunity to make sure your heart is healthy.

Once thought to be a men's health issue, but we now know that heart disease is the number one killer in women. In fact, the American Heart Association has a whole campaign devoted to women's heart health.

Go Red for Women is a campaign the AHA launched in 2004 to create awareness and educate women about the deadly dangers facing their hearts if they didn't act to change. Go Red is designed to promote a healthier lifestyle and education women on the risk factors and prevention techniques they need to reduce the rate of death by heart disease in our country. This program has sparked an incredible response and engaged thousands of women to take charge of their lifestyle and become healthier and reduce their risk for heart disease.

Keep your heart healthy. Following a heart-healthy diet and exercise program is your best prevention plan against heart disease. The American Heart Association website is full of great information to help in your journey.

Also, stop by our Nuclear Medicine department for more information on the services we provide to help make sure your heart is healthy.

Here are a few tips from their Heart Month brochure to ensure a healthy, happy heart:

Tips for Managing Your Risk for Heart Disease at Any Age

from American Heart Association’s Go Red for Women website

Htto://www.goredforwomen.org

In your 20’s:

· know early numbers that impact your heart health (blood pressure, total cholesterol)

· Check your family history

· DON’T SMOKE and avoid second-hand smoke

· Drink alcohol in moderation

· Choose birth control carefully (talk to your doctor about risks and benefits of all birth control methods)

In your 30’s:

· Tame Stress

· Make time in the day for yourself

· Choose birth control carefully

In your 40’s:

· Strive for more work/life balance and less stress

· Make your wellbeing a priority

· Get regular checkups

In your 50 ‘s:

· Monitor changes in your body and keep an open dialogue with your doctor

· Know your numbers (blood pressure, cholesterol, weight, body mass index)

· Watch what you eat (low-fat, low-sodium, fiber-rich)

· Get physical (If you aren’t already exercising, you should be getting at least 30 minutes a day in)

In your 60’s and beyond:

· Know your risk (maintain regular check-ups and stay informed)

· Stay active

Merry Christmas

Can you believe this year is nearly over already? There have been a lot of changes in our world, in our country, in our state, and even in our hospital. Reflecting back on the year, a lot has changed, but some things never will. Christmas is a time for family and friends, food and festivities, and thankfully, goodwill and peace to men. Sometimes we get so caught up in the parties, and the gifts, and going and doing that we forget what Christmas is really all about. So, let's take time this year to reflect. Let's remember the true meaning of Christmas and why we celebrate this holiday.
It's not about the presents.
It's not about the parties.
It's not even about the tinsel and lights and wreaths and ornaments.

It is a great time to sit down with your kids and read the Christmas story. Pull out the hot cocoa and marshmallows. Bake a batch of chocolate chip cookies (yes, it's okay this one time. After all, Christmas is only once a year!) And take a minute to breathe and enjoy the sound of the laughter, the feeling of joy at spending time in the moment and not in the rush and hustle.

Yes, it's okay to put up those lights. That's enjoyable for some (aggravation for most, but sometimes it can be cathartic). As you enjoy your own decorations, take a drive around the neighborhood. Enjoy everyone else's aggravation with light string tangles and staple guns that run out before they should. See the fruits of your neighbors' labors. Hearing the oohs and aahs from the kids will put a smile on your face for sure. Sure, if you've got the time and money there are lots of really nice Christmas displays you can check out. The Montgomery Zoo has a wonderful Christmas Lights display. As always, Callaway Gardens has some beautiful lights that many enjoy each year. The beautiful Bellingrath Gardens in Mobile has a stunning display.

My fondest memories of childhood and Christmas are baking in the kitchen with my mom. All those wonderful Christmas goodies really got me in the spirit of the holiday. Some for us, some to share -- it was just fun making them all. These days, I try to be a little more conscious of my recipes, but the baking is still just as fun. Now, I can engage my kids in a little cookie-making fun. It's a great time to experiment with cookie cutters and just let the kids have a little fun. Of course, we've included some healthier recipes for those of us trying to still count calories around the holidays!

Directions:

To prepare filling: Combine dried and fresh cranberries, honey, orange zest, cinnamon and cardamom (or allspice) in a medium nonreactive saucepan (see Note) over medium heat. Bring the mixture to a gentle boil and cook, stirring, until the fresh cranberries burst and soften, 4 to 5 minutes. Let cool slightly. Transfer to a food processor and puree. If the mixture seems dry, stir in up to 2 teaspoons water. Transfer the mixture to a nonreactive container and refrigerate while preparing the dough.
To prepare dough: Whisk all-purpose flour, whole-wheat flour, baking powder, salt, baking soda, cinnamon and cardamom (or allspice) in a large bowl. In another large bowl, combine oil, butter, sugar, honey, eggs, milk, orange zest, vanilla and almond extracts. Beat the wet ingredients with an electric mixer first on low speed, then on medium speed, until well combined. Add half the dry ingredients and beat on low speed until just incorporated. Stir in the remaining dry ingredients with a wooden spoon until evenly incorporated. If the mixture is too dry to hold together, stir in up to 1 tablespoon more milk. Cover and refrigerate the dough for 30 to 45 minutes to reduce its stickiness.
Turn the dough out onto a work surface and divide in half. Shape each half into a 6-inch-long log. Working with one log at a time, center it on a 16-inch-long sheet of baking parchment or wax paper. Cover with a second sheet. Press and then roll into a 12-by-15-inch rectangle of even thickness, inverting the dough occasionally to roll out any wrinkles and patching it to make the sides as even as possible. Transfer the dough, in the paper, to a baking sheet. Repeat with the remaining log of dough and transfer to the baking sheet. Place the baking sheet in the freezer until the dough is slightly firm, about 15 minutes.
To prepare pinwheel rolls: Place one sheet of dough on a work surface. Peel off the top sheet of paper. Spread half the reserved filling evenly over the dough (it will be a thin layer). Working from a 15-inch-long side, tightly roll up the dough jelly-roll style, leaving the bottom sheet of paper behind. While rolling, slightly stretch out the center to yield an evenly thick roll. Wrap the roll in a clean sheet of wax paper, twisting the ends to prevent unrolling (see Tip). Place on a baking sheet. Repeat with the second piece of dough and place on the baking sheet. Freeze until firm, at least 3 to 4 hours.
To bake cookies: Position racks in the upper third and center of the oven; preheat to 350 degrees F. Line 2 large baking sheets with parchment paper. Working with one pinwheel roll at a time, trim the uneven ends. Cut the roll crosswise into 1/4-inch-thick slices using a large serrated knife; periodically turning the roll to maintain a relatively round cookie shape. Place the cookies on the prepared baking sheets, spacing them about 1/2 inch apart. Bake the cookies until puffed and barely golden brown, 12 to 16 minutes, switching the pans back to front and top to middle halfway through baking. Immediately transfer the cookies to wire racks to cool completely. Cut and bake the remaining pinwheel roll.

Nutritional information is based on 1 cookie.

Directions:

Preheat oven to 350°F.
Beat peanut butter, oil, brown sugar, and granulated sugar in a large bowl with an electric mixer on medium speed until the sugars are blended. Beat in eggs, yogurt, and vanilla until combined.
Whisk flour, cocoa, oats, baking soda, and salt in a medium bowl. With the mixer on low speed, gradually add the dry ingredients to the peanut butter mixture until blended. (It will be sticky.) Stir in chocolate and peanut butter chips.
Using a small cookie scoop or slightly rounded tablespoons of dough, place cookies 2 inches apart on ungreased cookie sheets.
Dip the bottom of a glass in water and then in turbinado sugar. Use the sugared glass to flatten the cookies slightly, leaving a thin layer of sugar on top, rewetting the glass as needed.
Bake the cookies in batches until they are just set and the tops appear cracked, 8 to 10 minutes. (Do not overbake or they will be dry.) Cool on the baking sheet for 2 minutes before transferring to a wire rack to cool.

Carb Servings: 1 other carbohydrate, 1 fat. Carbohydrate Servings: 1

Even if you choose not to go the low fat route with your baking -- remember indulge responsibly. One piece doesn't do near the damage as the whole container! And if you do choose to indulge in the sweet stash -- combat the damage by going for a walk, playing with the kids on their new game console, or even cleaning up after all the guests have gone. A little activity can go a long way to stave off those extra holiday pounds.
Most importantly, enjoy the season. Take time to smell the pine. Laugh. Be Merry. Remember what CHRISTmas is all about!!

Let's Talk Turkey

That time of year is upon us again -- the time of indulgence, decadence, and revelry. Better known as the holidays - and more specifically this month, Thanksgiving. The turkey and trimmings can be a delight or disaster. Whether you enjoy the varied offerings of the holiday table or over-indulge in them depends entirely on you. So here's a few things you can do to keep this Thanksgiving's dinner from turning you into a turkey!

1. ) GRAZE, not devour

VS

There's always so much food on the holiday table, so enjoy it all, but do so with a minimalist approach. Try a bite of this and a bite of that, but don't pile it on. Especially if you'll have the spread out all day. If every time you walk by the table you limit yourself to one little sliver of turkey or ham instead of a plate full of slices, you'll feel much better the day after. Limit yourself to just one spoonful of sweet potato casserole each meal, rather than half the bowl. I know it's hard, trust me, but you can do it!!

2.) Go for the light

For almost everything you can concoct in the kitchen these days, somewhere out there in internet land, there's a lighter or less fat version of the recipe. Sometimes it's as simple as swapping out an ingredient or two. In place of oil in many baking recipes, you can substitute apple sauce as a great alternative. At Thanksgiving, an any other time of year, you can substitute canned pumpkin to make great, flavorful treats that are better for you.
Check out this great article from the Mayo Clinic on ingredient substitutions:

http://www.mayoclinic.com/health/healthy-recipes/NU00585

3.) Listen to your gauge

Just as a gas pump will shut off when your vehicle's gas tank is full -- you stomach will signal you when it's full. When you feel that full sensation--STOP eating! You're body will tell you when it's hungry again. It does this for a reason. If you learn to let your stomach control your eating and not your brain (I know this sounds a little strange, but go with me), you will see a big difference. Eating based on your body's triggers and not your emotions' triggers can hugely impact your body. Many people eat past the point of need because they simply want to. You always hate yourself after you stuff yourself so full you can barely move. And then you want to nap -- which is the worst thing you can do after over-indulging. So treat your emotional eating like a child. Tell it no. Listen to your body.

4. ) Go for a walk

The best thing you can do after a meal, especially after an over-indulgent one, is to move. Regardless of what you've heard about turkey and it's tryptophan-backed sleep-inducing -- it can only make you sleepy if you let it. Here's an instance where you SHOULDN'T listen to your body. After you're full (especially when you're stuffed) your brain (that pesky thing is always causing problems where food is concerned) sends signals to your body that it needs rest and digest all that food you just ate. The compound tryptophan in turkey aids in that signal by creating a sense of sleepiness. You can battle those urges by not sitting down. Get up, go for a walk, even if it's just around the block. That little bit of exercise will actually rev up your metabolism and help your body digest the food quicker. Plus, you just might burn off a few calories of that pumpkin pie, too. Some of you out there will rail against going for a walk after eating because it can cause heartburn or reflex to worsen. This is simply not true. Notice, I did not say that you should go to Crossfit right after eating. That wouldn't be good for anyone. You might have to taste that turkey twice--the bad way. True, strenuous activity right after eating can cause you problems, but a simple stroll down the driveway and around the neighborhood will do you nothing but good! If heartburn is giving your grief, it's not the walk that did you in -- it's the extra slice of pumpkin pie. Put down the fork, grab a couple of Tums, and do not repeat that mistake again. See # 3!!!

Even if after all your efforts, Turkey Day 2013 turns into an over-indulgent fete a' fete -- just remember: You haven't completely wrecked your new healthy lifestyle -- you've just had a setback.

Now, dust yourself off and get back on the treadmill and have a carrot stick. And remember Christmas is coming and you have another chance to resist the massive temptation all over again!

Here's some great recipes to lighten up your Thanksgiving table:

Again, our friends at the Mayo Clinic have some great suggestions:
http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643

One of my favorite recipes sites, Allrecipes.com has some great ones, too: