Build a Heart-Healthy Meal at the Salad Bar

In these busy times, grabbing a quick meal from the salad bar of your local deli or fast-food restaurant chain may not only help you shave off precious minutes from your busy day, it may also provide all the ingredients you need for a healthy heart-if you know what to choose.

Here's how to stay heart-healthy without sacrificing great taste:

Start With Dark Greens: All types of lettuce are low in calories and provide a good source of fiber. However, to reap the greatest nutritional value, stick to the darker varieties of greens, including spinach, Boston, and Romaine.Include Fruits and Vegetables: These are good sources of vitamins and minerals and they are high in fiber and low in calories. They also contain plant substances that may help prevent cardiovascular disease. Carrots, radishes, broccoli, and avocados are all great choices. Fruits such as blueberries, raspberries, blackberries, apple slices, and raisins are packed with vitamins and antioxidants and can satisfy your sweet tooth without adding a lot of calories. Add Low-Fat Protein Sources: Lean meats like cooked shrimp and poultry (without the skin) are all packed with protein, just make sure the foods you choose aren't fried to avoid unhealthy fats and high calories. Adding legumes, such as beans, peas, and lentils are also good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat.Choose Smart Fats: To keep the amount of calories consumed low while getting the heart-healthy benefits of eating salads, stay away from high-fat commercial dressings, which can add 80 or more calories to the meal-and opt instead for a drizzle of monounsaturated fats found in olive oil or canola oil and a little Balsamic or red wine vinegar. Adding a sprinkle of nuts like walnuts, pecans, or almonds gives you crunch along with a dose of polyunsaturated fats, which may help lower your blood total blood cholesterol. But all types of fat are high in calories, so use in moderation. Avoid the Salt: Including a lot of sodium (salt) in your diet can contribute to high blood pressure, a risk factor for cardiovascular disease. The U.S. Department of Agriculture recommends that healthy adults have no more than 2,300 milligrams (mg) of salt a day, which is about one teaspoon. People ages 51 and older, African-Americans, and people diagnosed with high blood pressure, diabetes, or chronic kidney disease, should limit their salt intake to no more than 1,500 mg of sodium a day.

Sources:
Mayo Clinic. "Heart-healthy diet: 8 steps to prevent heart disease."
http://www.mayoclinic.com/health/heart-healthy-diet/NU00196

View the original article here

Insomnia vs. Restless Nights: What's the Difference?

Sometimes it's hard to tell the difference between a few restless nights and full-blown insomnia. Here's help in figuring out the difference as well as steps you can take to get a restful night's sleep.

If there was one definition for normal sleep, it might be easier to know the difference between mild sleeping difficulties and true insomnia. But sleep is an individual experience, with many variations, and disrupted sleep can have many different causes, only some of which are actual forms of insomnia.

Insomnia is often referred to as a sleep disorder but it is actually a symptom of a physical or mental disorder, not an illness in and of itself. There are several different types of insomnia, characterized by an inability to fall asleep, awakenings that occur in various sleep stages throughout the night, or early morning awakenings that prevent you from getting enough sleep.

If you consistently lose sleep over the course of a week or two, you may have short-term, or transient, insomnia that will resolve itself. If you have episodes of insomnia that come and go over the course of time, you have what is known as intermittent insomnia. Chronic insomnia is sleeplessness that occurs just about every night for more than a month.

Stress, anxiety, nervousness, and depression can all cause you to suffer sleepless nights. A small problem that is resolved in relatively short order is only likely to cause temporary insomnia or some mild tossing and turning in the night. Unresolved psychological conflicts are a different story, however, and can lead to chronic insomnia.

Physical pain from chronic illness such as arthritis and other joint diseases can make it difficult to fall asleep and stay asleep. Bladder problems can wake you up and force you out of bed to use the bathroom several times a night. When you have a medical problem that interrupts sleep, the best way to treat insomnia is to treat the underlying disease. 

There are also several common environmental causes of insomnia, such as outside noise or a noisy sleep partner. Too much light entering your bedroom in the morning can routinely wake you up earlier than necessary. Routine use of caffeine, alcohol, and drugs can also contribute to sleepless nights. In all of these cases, lifestyle changes can provide the solutions. White noise machines and ear plugs that drown out sound; heavy, light-blocking drapes; and limited use of stimulating products can all change the nature of your sleep.

However, if you cannot identify the cause of any persistent loss of sleep that lasts more than three or four weeks, you may need medical attention. Even if you do know the cause of your problem but you can't find a solution, it can help to speak to your doctor. Over-the-counter sleep aids are not long-term solutions and rarely help improve overall quality of sleep. Your doctor can discuss with you the many medical treatments, therapies, and lifestyle options that are available and how they can be tailored to your particular situation.

Sources:

Holbrook, A., et al. "The Diagnosis and Management of Insomnia in Clinical Practice." CMAJ 2000;162(2):216-20. Web 12 May 2011
http://www.sjsu.edu/people/jennifer.gregg/courses/c4/s1/sleep_article.pdf

Ohio State University Medical Center: Insomnia Web 12 May 2011
http://medicalcenter.osu.edu/patientcare/healthcare_services/mens_health/insomnia/Pages/index.aspx

View the original article here

Don't Let Chronic Pain Result in Social Isolation

People connect with friends and family through social activities and community events, sports and family gatherings.  When it hurts to be active, however, it's hard to stay connected. Friendships slip away and family members burn out. Chronic pain has a huge impact on people's social lives and often leaves them isolated, lonely and feeling socially rejected. Whether the person in pain is you or a loved one, we've got tips for staying connected.

If This Sounds Like You...

It's easy to feel alone and misunderstood when you live with chronic pain. It's also understandable if you don't feel like being social. Chronic pain actually changes the way your brain and body work together and frequently causes depression, anxiety, grief, fatigue, and loneliness.  New studies reveal that social isolation and feelings of rejection also translate to real physical feelings of pain. It's a catch-22 that you have to take control of.  What can you do? 

Talk to your doctor. If you aren't receiving proper medical support, you may not be getting readily available pain relief. Getting the right medications and therapies can make all the difference in your lifestyle and social life.Get support. Make sure your family and friends understand you're dealing with a medical condition, but don't make them your only support system. No matter how sympathetic they are, it's impossible for someone who hasn't "been there" to really get what you're going through. Investigate support groups and therapists who specialize in your medical condition.Don't get stuck being sick. Don't let your health condition take center stage in all your activities and relationships. Limit the time you spend talking about your condition and engaging in activities that are focused on illness. Cultivate hobbies, activities and friendships that support the healthy part of you.Just do it. Commit to staying connect with friends and family regularly and don't let yourself off the hook unless you're really unwell. Sometimes getting out the door is the hardest part. Once you're engaged in an event, it's fun. Try to:
- Schedule regular coffee dates. 
- Volunteer at church functions or community organizations
- Sign up for classes at a community center Exercise. Hit two birds with one stone and join an exercise class. You'll feel better physically and connect with other people. Choose classes like yoga, designed for your age group and abilities. Be a cheerleader. If you can't play sports or take part in another activity, sit on the sidelines and support your friends.Go online. The Internet makes keeps you connected even when you need to stay home. Some outlets include:
- Join online support groups. 
- Join Facebook or other social networking sites
- Stay in touch through email.

Staying close to someone with chronic pain is no easy feat. They can be irritable, tired, depressed, anxious and clingy.  That can wear down even the most supportive person. How can you help without burning out?

Insist your family member gets medical and psychological support.Consider joining a support group- Having a network that truly understands can be a lifesaver.Don't lose site of your own life - Stay connected to your other friends, family and priorities.Set reasonable limits so your "painful friend" knows when to lean on someone else. Ask your family member for appropriate help and support when you need it. Despite their pain, they still have valuable insights and contributions to make to your relationship.

View the original article here