10 Week Wellness Challenge!

Cold vs Heat, How Should We Treat?

One of the most common questions people have about dealing with pain is whether to apply ice or heat to provide relief. A condensed answer to this question depends on how long the pain has been recurring. Most times, ice will be used when controlling a new injury because its coldness reduces inflammation by decreasing blood flow to the injury. When a person is dealing with more chronic pain, on the other hand, heat should be applied. Heat brings blood to the area and promotes healing.

Cold treatment should be used for at least 24 hours after an injury and may be used up to a week to limit swelling. Ice packs or frozen gel packs are ideal to use, but make sure they are not directly in contact with the skin; a towel or compression wrap may be used as a barrier. Also, limit ice application to 20 minutes but repeat approximately every hour. Dry or moist heat can be used to treat recurring pain. However, moist heat tends to penetrate the skin and tissues better than dry heat. Sources of heat may come from the following: heat pads, hot water bottle, gel packs, or hot water baths. Remember to keep a barrier between the heating device and skin, and do not apply heat for more than 20 minutes. It is also recommended to not use heat if there is swelling or if you have poor circulation or diabetes.

New Class: Beginner Body Basics

The Naughty List of Holiday Foods

Tis the season of temptation-and studies suggest most of us give in!  But it is not too late for your favorite holiday treats to make it to the nice list.  Read on to find out how.

Naughty: Turkey Skin

The skin of turkey and chicken is loaded with saturated fat. Per gram, all fats are higher in calories than protein or carbs, and they contribute to high cholesterol. Dark meat has more fat per bite than white meat. 

Nice: Serve yourself turkey breast or other white meat without the skin.

Naughty: Stuffing

Stuffing is typically loaded with butter and assorted high-fat meats, such as sausage. A single scoop may have up to 550 calories.

Nice: Replace butter with low-sodium chicken broth, and skip pork sausage in favor of a low-fat chicken, oyster, or fruit alternative. Or try making wild rice stuffing instead.

Naughty: Buttery Mashed Potatoes

Usually, a lot of milk, butter, and salt go into this classic comfort food. A cup of homemade mashed potatoes made with whole milk and butter can have 237 calories.

Nice: Mash the potatoes with low-fat milk or low sodium, fat-free chicken stock and skip the butter, or salt.

Naughty: Sweet Potato Casserole

Sweet potatoes are one of the most nutritious vegetables out there. They've got vitamins A and C, plus a dose of calcium and potassium. But they're often served in a decidedly unhealthy fashion -- casseroles made with marshmallows, butter, and loads of sugar.

Nice: Leave out the butter, cut the sugar in half, and lightly top with mini marshmallows. This will shave calories and fat, not taste.

Naughty: Pecan Pie

Although pecans are packed with healthy fats, vitamins, and minerals, pecan pie is a minefield of sugar and calories. A typical slice of pecan pie has more than 500 calories. That's because it's usually made with oodles of corn syrup, butter, and sugar.

Nice: Nibble on a bowl of mixed nuts instead. If you can't resist the pie, choose pumpkin or opt for a very small slice and don't eat the crust.

Naughty: Caramel Popcorn

Large tins of flavored popcorn have become a popular holiday gift. Although popcorn itself is a nutritious whole-grain snack, slathering on sugary caramel or other sweet syrups is a recipe for weight gain.

Nice: Stick to plain popcorn -- the crunch is just as satisfying without the extra calories.

Naughty: Egg Nog

Alcohol, heavy cream, eggs, and sugar make a frightening combo -- a single cup of egg nog contains about 340 calories and 19 grams of fat.

Nice: Make low-calorie egg nog with skim milk, egg substitutes, and artificial sweeteners.

Naughty: Mixed Drinks

Cocktails can be surprisingly high in calories. One serving of a white Russian made with light cream has about 350 calories.

Nice: Mix up a wine spritzer by adding a splash of wine and sparkling water to pomegranate or cranberry juice. This not only shaves calories, but also contributes to your fruit servings for the day.

Naughty: Cakes and Cookies

Carbohydrate cravings may increase during fall and winter. You don't want to give in by reaching for too many sweets, but it's not good to ignore the cravings either. Carbs taste good and make you feel good triggering the release of serotonin, a brain chemical that boosts mood.

Nice: The solution is to control portions or snack on complex carbs, such as whole-grain cereal or crackers.

Avoid Naughty Holiday Foods

Knowing which foods are naughty is only half the battle. Help yourself resist temptation with these tips:

• Engage in conversation to slow the pace of eating.
• At parties, sit far from the buffet table.
• Excuse yourself from the dinner table once you've had enough to eat.
• Chew sugar-free gum or suck on sugar-free

Information from www.webmd.com