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Atkins Fall Health Tips

  • Anyone over the age of 6 months is recommended to get a flu shot. 
  • Add fresh fruit to plain yogurt instead of eating fruit-flavored yogurt.
  • Try guacamole with sliced zucchini or hard boiled eggs instead of chips.
  • Put a Bumble Bee Chicken Salad in your bag for a healthy snack on the go.
  • To satisfy your sweet tooth, grab some Atkins Protein Wafer Crisps!
  • Sleep deprivation can make you more vulnerable to illnesses – especially the flu. 
  • Make sure kids are getting the proper amount of sleep, too, so their immune system stays strong.
  • 12 ounces raw chicken breast
  • 1/2 cup creamy peanut butter (no sugar added)
  • 3 tablespoons coconut milk (canned)
  • 1 tablespoon fish sauce
  • 2/3 tablespoon chili sauce
  • 2 cloves garlic
  • 1 tablespoon ginger
  • 1 tablespoon sesame oil
  • 4 cups baby spinach
  • 1 each California avocado
  • 1 medium zucchini
  • 2 carrot (7-1/2″) carrots
  • 2 large (1 inch to 1 1/4 inches diameter) radishes
  • 8 sprigs cilantro
  1. Preheat the oven to 400°F. Coat a small skillet with cooking spray.  Add the chicken and cook 3 to 4 minutes, turning once or twice to brown the chicken. Slide into the oven and bake 6 to 8 minutes until the chicken is cooked through and no longer pink in the center when sliced with a knife. Set aside to rest for 5 minutes, then shred.
  2. Place the peanut butter, coconut milk, fish sauce, hot chili sauce and 3 tablespoons of hot water in a large bowl. Whisk well until smooth. Divide the spinach and avocado between four bowls. Top with the chicken, zucchini, carrots, radishes and the cilantro.  Drizzle with dressing and serve immediately.

Copyright 2018 by KSAT – All rights reserved.

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Mesa County Public Health’s Tips On Staying Healthy This Winter

Staying healthy in the winter is a challenge, to be sure.

It seems as though no matter what you do you get sick in the winter, so we asked the folks from Mesa County Public Health, Andy Tyler and Katie Nelson about ways we can be proactive to stay healthy this and every winter.

One of the ways they discuss is washing your hands regularly to avoid keeping germs sitting on your hands. Keeping your hands clean and free of germs will help stop the spread of colds, as will the use of hand sanitizers.

Another suggestion is to cough into the crook of your arm where it bends at the elbow. A much better place for your cough or sneeze than say someone’s face or just coughing or sneezing into the air.

The difference between a cold and the flu is the presence of a fever. Colds don’t usually have a fever associated with it, where the flu does. Also, colds seem to come on slower than flu, which is usually pretty quick to present itself.

Take the suggestions to heart this year and reduce the number of colds you and those you love usually get.

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Our Bodies Hate Adjusting To Daylight Saving Time. Here’s How To …

Biological clocks

Credit: Katherine Streeter for NPR

When it comes to turning back the clocks on our devices, technology has us covered. Our smartphones automatically adjust.

But our internal clocks aren’t as easy to re-program. And this means that the time shift in the fall and again in the spring can influence our health in unexpected ways.

“You might not think that a one hour change is a lot,” says Fred Turek, who directs the Center for Sleep Circadian Biology at Northwestern University. “But it turns out that the master clock in our brain is pretty hard-wired, ” Turek explains. It’s synchronized to the 24 hour light/dark cycle.

Daylight is a primary cue to reset the body’s clock each day. So, if daylight comes an hour earlier — as it will for many of us this weekend — it throws us off.

“The internal clock has to catch up, and it takes a day or two to adjust to the new time,” Turek says.

Scientists have documented that the shift to daylight saving time in the spring, when we lose an hour of sleep, is linked to an increased risk of heart attacks and traffic accidents.

And the results of a new study, which will be presented at an American Heart Association conference later this week, points to an increase in the number of patients admitted to the hospital for a atrial fibrillation, which is a type of irregular heartbeat, in the days following the spring time change.

“It is definitely a surprise when thinking about a one-hour difference,” says Jay Chudow, an internal medicine resident at Montefiore Health System who did the research. This finding is preliminary, but it adds to the evidence that daylight saving time transitions can have negative health consequences.

These studies are a reminder of just how sensitive we are to time and rhythm. Over the last 20 years, scientists have documented that, in addition to the master clock in our brains, every cell in our body has a time-keeping mechanism. These clocks help regulate important functions such as sleep and metabolism. And increasingly, there’s evidence that when our habits — such as when we eat and sleep — are out of sync with our internal clocks, it can harm us.

As we’ve reported, our bodies crave consistent routines. When we disrupt our routines with erratic sleep or eating habits, it can increase the risk of metabolic disease. For instance, people who work overnight shifts are at higher risk of developing diabetes and obesity. Research also shows that kids who don’t have set bedtimes and mealtimes are also more likely to become overweight.

At this time of year, as the amount of daylight continues to decrease, it’s easy to fall into bad habits. “The [decrease] in daylight can throw off a lot of things including socialization and emotional rhythm,” says Sanam Hafeez, an adjunct assistant professor of psychology at Columbia University.

How Messing With Our Body Clocks Can Raise Alarms With Health

How to prepare for the darker days ahead

Go to bed an hour or so earlier. As the clocks turn back, Hafeez says you want to maximize your exposure to daylight in the morning hours, since it gets dark so early in the evening. If you’re accustomed to going to bed at 11 p.m., try 10 p.m. instead. “Just record ‘The Daily Show,’ or whatever you watch at night. That’s what I do,” says Hafeez.

Food-Mood Connection: How You Eat Can Amp Up Or Tamp Down Stress

As we’ve reported, research has shown that a lack of sleep can send a signal to the body to store fat, so getting plenty of shut-eye is key to good health. And, if you use the morning for exercise, all the better, since physical activity can help stave off depression.

Stock up on foods that nourish. Our moods can take a turn south during the cold dark months, and we tend to eat more, too. So, instead of a big plate of pasta for dinner, think about adding protein sources. “There definitely seems to be more fullness associated with protein,” Janet Polivy of the University of Toronto at Mississauga told us in 2011.

Fish, nuts and other plant-based proteins such as tofu are good alternatives if you don’t want to add meat. Fatty fish like salmon and tuna are excellent sources of omega-3 fatty acids. “One of the most basic ways that omega-3s help to regulate mood is by quieting down the [body's] response to inflammation,” Joe Hibbeln of the National Institutes of Health told us for a story on the Food-Mood connection.

Eat dinner early and keep it light. Research suggests that the timing of your meals can help stave off weight-gain. In one study, a group of dieters who ate their main meal of the day before 3 p.m. lost about five pounds more than the people who ate a dinner meal later in the evening.

A New Prescription For Depression: Join A Team And Get Sweaty

So here’s one approach: Make lunch your main meal, and take a small-plate, tapas approach to dinner. Also, limit alcohol. There’s plenty of evidence that drinking more than a serving or two per day is not healthy.

Join a club or group activity. Winter can bring social isolation. “Some people tend to hibernate,” Hafeez says. And some people develop seasonal depression. Bright lights or light boxes can help people who have seasonal affective disorder.

Another approach is to try to stay socially engaged. Hafeez’s advice: Join a book club or find people with a shared hobby. Group exercise classes are also effective at combating the winter blues.

Go south — or closer to the equator — if you can. The farther north you live, the darker your days will be in the winter. And this can dampen your mood. Here’s Fred Turek’s advice: “I take more trips to the southern part of the U.S. during the winter months. The closer you get to the equator, the more daylight there is,” Turek says.

Of course, for many of us, travel is a luxury, so this might not be possible, but it’s important to get as much light into your day as you can.

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Back pain: Eight tips for a healthy back and preventing lower back pain

Maintain good posture

Avoid slumping in your chair, hunching over a desk, or walking with your shoulders hunched.

Take breaks

If sitting at a desk all day, try to take a short break every 30 minutes, get up and walk around.

Quit smoking

Smoking can reduce the blood supply to discs between the vertebrae, and this could lead to disc-degeneration.

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Health cost savings tips for open enrollment season on Coast Live …

HAMPTON ROADS, Va – The annual open enrollment period is here and now is the time to research your options and sign up for a healthcare plan, or adjust your current one. For some tips, we talk with author and financial advisor Wes Moss. For more information visit

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‘Morning people’ at lower risk of breast cancer?

'Morning people' at lower risk of breast cancer?

Washington DC: Turns out, early to bed and early to rise can also lower your risk of developing breast cancer. The research was presented at the 2018 NCRI Cancer Conference. The study on several women, which was investigating whether the way people sleep can contribute to the development of breast cancer, also found some evidence for a causal link between sleeping for longer and breast cancer.

Researchers at the University of Bristol found that a preference for mornings reduced the risk of breast cancer by 40 to 48 percent compared with being an evening type (an ‘owl’). It also found that women who slept longer than the recommended seven to eight hours had a 20 percent increased risk of the disease per additional hour slept.

Dr Rebecca Richmond of the University of Bristol, UK said, “We would like to do further work to investigate the mechanisms underpinning these results, as the estimates obtained are based on questions related to morning or evening preference rather than actually whether people get up earlier or later in the day. In other words, it may not be the case that changing your habits changes your risk of breast cancer; it may be more complex than that.”

“However, the findings of a protective effect of morning preference on breast cancer risk in our study are consistent with previous research highlighting a role for night shift work and exposure to ‘light-at-night’ as risk factors for breast cancer,” she said.

“We also found some evidence for a causal effect of increased sleep duration and sleep fragmentation on breast cancer, assessed using objective measurements of sleep obtained from movement monitors worn by participants,” she added.

The researchers believe their findings have implications for policy-makers and employers. Dr Richmond said: “These findings have potential policy implications for influencing sleep habits of the general population in order to improve health and reduce the risk of breast cancer among women.”

Cliona Clare Kirwan, from the University of Manchester, who was not involved in this research, said: “These are interesting findings that provide further evidence of how our body clock and our natural sleep preference is implicated in the onset of breast cancer.”

“We know already that night shift work is associated with worse mental and physical health. This study provides further evidence to suggest disrupted sleep patterns may have a role in cancer development,” she said. 

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What leads to falls in older women?

What leads to falls in older women?

Washington DC: A recent study was conducted to find if muscle weakness and obesity lead to falls in older women. The researchers said that, as we age, many older adults will be at high risk for falls as obesity and muscle weakness also increase. The findings have been published in the Journal of American Geriatrics Society.

Falls can be especially challenging for older people who are obese and who also have sarcopenia (the medical term for a loss of muscle strength as we age). Currently, 5 percent to 13 percent of adults older than 60 have sarcopenia. Those rates may be as high as 50 percent in people 80-years-old and older.

Older adults who gain weight may increase their risk for muscle weakness and falls. Obesity is a growing epidemic. More than one-third of adults 65-years-old and older were considered obese in 2010. Having sarcopenia and obesity, or “sarcopenic obesity,” is linked to a decline in your ability to function physically, and to an increased risk of fractures.

A team of researchers suggested that it is important to identify people at risk for falls related to obesity and muscle weakness so that healthcare providers can offer appropriate solutions.

To learn more about sarcopenic obesity and its effects on falls in older women, the team reviewed information from the Women’s Health Initiative (WHI). The full study includes health information–like weight, muscle mass, and experiences with falls – from more than 160,000 women aged 50 to 79 who were followed for more than 15 years. The researchers looked at results for 11,020 postmenopausal women.

The researchers concluded that out of the study participants, postmenopausal Hispanic/Latina women had the highest risk of falls related to sarcopenic obesity.

They also noted that postmenopausal women younger than 65 were at a higher risk for falls connected to sarcopenic obesity. Efforts to learn more about how women’s bodies change after menopause will help healthcare professionals design potential solutions.

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Diwali 2018: 10 safety precautions you should take while bursting firecrackers

Critical tips for safe and healthy Diwali celebrations

New Delhi: Diwali, the festival of lights, brings with it a spirit of happiness and prosperity. It is the time when friends and families throw a bash and celebrate the victory of light over darkness, good over evil and knowledge over ignorance. During the festival, people light fireworks and partake in family feasts, where mithai (sweets) and gifts are shared. Unfortunately, this joyous celebration can become a tragic memory for some people, mainly due to lack of supervision and vigilance. Amid increasing levels of air pollution in Delhi-NCR, the Supreme Court of India on October 23, 2018, allowed the use of only ‘green firecrackers’ with reduced emission and decibel levels during all religious festivals.

While bursting firecrackers is a part and parcel of the celebration, many receive burn injuries during Diwali due to carelessness or use of firecrackers in an unintended way – although there were occasional reports about firecrackers behaving erratically. Besides children, women are said to be most prone to burn injuries because they are involved in elaborate cooking and other household chores during festivities, including lighting diyas. In addition, crackers worsen air pollution levels, increasing the risk of respiratory problems and skin allergies among other health risks. Read - Five health hazards of crackers and fireworks you must know

Air pollution causes a wide array of health problems, including asthma, lung disease, cardiovascular diseases, etc. Increase in air pollution levels can result in a number of symptoms such as eye burns, running nose, skin allergy and rashes. Here are a few tips to help you enjoy a healthy and allergy-free Diwali.

  • People with pre-existing conditions, such as asthma, and breathing problems must stay indoors and limit their exposure to smoke as far as possible. They should also take medications as directed by their physicians prior to prolonged exposure to fumes and smoke. It is advisable to seek immediate medical help in case of extreme breathlessness.
  • If you’re playing with crackers (green crackers), make sure that you wear loose, full sleeve, cotton clothes to avoid catching fire while lighting firecrackers. Avoid nylon or synthetic fabrics as they can easily catch fire and worsen burn injury.
  • Wear protective eye gear to help prevent entry of particles into the eye and irritation by fumes. Read - Diwali 2018: 5 Indian Deepavali sweets that may be adulterated
  • Avoid keeping your face close to the cracker while trying to light it. Keep a safe distance from firecrackers.
  • Don’t burn crackers in crowded, congested places or near sources of fire or inside the house.
  • After playing with crackers, wash your hands and feet thoroughly with water and soap as they contain materials that may be toxic to your health and skin.
  • Wash your face properly. Pat dry and apply moisturiser on your hands and legs to hydrate the skin and avoid dryness.
  • Drink plenty of water to clear up your skin and stay hydrated, giving you a healthy glow.
  • Avoid or limit intake of fried foods that promote breakouts and make your skin look dull.
  • Avoid chilled drinks that can aggravate wheezing.

While keeping these tips in mind, we encourage you to celebrate a cracker-free and smoke-free Diwali for a healthier and happier life.

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Diwali 2018: 5 Indian Deepavali sweets that may be adulterated

5 Diwali sweets that may be adulterated

New Delhi: There’s no denying the fact that Diwali is a time when we all stuff ourselves with sweets and other indulgent dishes. The festival of lights is also a time when family and friends exchange sweets and gifts. Deepavali sweets, such as motichoor ke ladoo, khoya barfi, paneer barfi, kaju katli, are undeniably irresistible. Perhaps, you will find most sweet shops packed with a variety of different types of mithais and other traditional foods during the festive season.

However, with increased demands for the sweets during festivals like Diwali, adulteration of foods and adding artificial colours to make them more attractive has become a common practice in recent days, raising a major health concern. Therefore, it is important to be wary of consuming certain goodies, especially the ones that are prone to adulteration. Here are five sweets that are often found to be adulterated in the market. Take a look below! 

Read – How to protect your lungs from air pollution: 5 ways asthma patients can stay safe during Diwali

Khoye ki Barfi

Khoye ki Barfi

With most sweets that are consumed during festivities being made with khoya and mawa, this is one item that is often prone to adulteration. It is said that makers usually add wheat or rice flour (starch) to increase the quantity and make more profit from these sweets. So, it would be wise on your part to check for its purity when buying a mithai with khoya.

Kaju Katli

Kaju Katli

Kaju katli, which is made with cashews, milk, ghee, sugar, saffron and other ingredients, is one of the most popular sweets sold around Diwali. The Indian dessert has silver varq which is layered on it to make it look appealing. However, silver being an expensive metal, vendors use aluminium foils that look like sliver varq. That’s why it is often suggested to make kaju katli at home to protect yourself from the harmful effects of these fake substances. Read - Diwali 2018: 9 simple ways cheat meals can help boost your weight loss this festive season

Motichoor Ladoo

Motichoor Ladoo

Motichoor ladoo is one such mithai that is often found to be adulterated because vendors tend to use bright and sometimes non-permitted artificial colours that are more stable, long-lasting and appealing to the customers. These ladoos are available in different colours.

Paneer Barfi

Paneer Barfi

Instead of milk extract, often the paneer that is used to make the barfi has excessive cornstarch and, in some cases, harmful chemicals and urea are mixed in it. Hence, it is safer to make paneer barfi at home or take any paneer mithai from a trusted shop. Read - Diwali: Five adulterated foods you’re probably consuming without realising

Kaju Pista Roll

Kaju Pista Roll

Kaju Pista roll happens to be one of the most adulterated sweets during Diwali, considering the fact that pistas and cashew nuts used as ingredients in mithais are the most expensive nuts. Unfortunately, many sweet sellers use artificial or synthetic flavours in place of pistachios and cashews, putting your health at risk.

This festive season, try switching to homemade sweets to celebrate a very happy and safe Diwali!

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Workplace mental health: Tips for employers

Farleys Solicitors LLP

As we approach National Stress Awareness Day (Wednesday 7 November), stress awareness and mental wellbeing has never been so topical for employers and rightly so.

Stevi Hoyle Farleys National Stress Awareness dayAccording to figures released by HSE last year, it is estimated that 526,000 workers are suffering from work related stress, depression or anxiety.

It is further estimated that 12.5 million working days were lost as a result of work related stress or anxiety in 2016 to 2017, at a huge annual cost to UK businesses. These statistics suggest that approximately 14% of work related stress, depression or anxiety is caused by lack of support and around 44% is attributable to an individual’s workload.

Your duty as an employer

Health and safety legislation obliges employers to assess the risk of stress in the work place and take steps to reduce it. Further, with mental ill health allegedly being accountable for around 40% of all workplace absences, it is important that employers are able to effectively manage the stress levels of their employees and can spot the warning signs of work related stress, depression or anxiety.

HSE recognises six main areas of an employee’s work life which can affect stress levels and should subsequently be monitored by employers.

  • The demands of the job. Employees may become stressed if they cannot cope with the volume or level of work they have to do.
  • The level of control over work. Employees may perform poorly if they feel they have no control over how and when they do their work
  • Lack of support from managers and colleagues can lead to higher levels of sickness absence.
  • Relationships at work. Failure to build relationships based on good behaviour and trust can lead to problems related to discipline, grievances and bullying
  • How a role fits within the organisation. Employees may feel anxious about their work if they are unaware of what is expected of them or understand how their work fits into the objectives of the organisation.
  • Change and how it is managed.

Employers should be mindful of the above scenarios outlined by HSE and should consider how they may negatively impact their employees.

It is also important to consider the fact that different employees may react to stress in different ways. For example, factors such as, age, skill, experience or disability may all affect the way in which a person reacts to stress.

Minimising stress in the work place

So, what can you do as an employer to minimise stress in the work place?

Promote positive mental health

Mental health is still regarded as a “taboo” subject by many and therefore employees may feel uncomfortable discussing their mental health with their employer.

Promoting a positive culture around mental health and wellbeing could reduce stigma, subsequently reducing stress in the work place. It may be helpful to make employees aware of how mental health is managed within an organisation and maintain an open dialogue around the subject.

Further, it is important that employers ensure that their managers are empathetic towards an employee who highlights that they are feeling stressed at work.

Provide adequate training

Many employers will be less comfortable dealing with someone with mental health problems than someone with a physical disability. In order to manage this problem, it is essential that line managers are trained on how to recognise and manage common mental health problems.

Similarly, it is essential that new employees are given sufficient training to ensure that they feel confident in carrying out their duties. This reduces the likelihood of employees feeling unable to handle their responsibilities, therefore reducing the chance of stress.

Manage employee absence

Employers should ensure that they actively manage employee absence in terms of both occasional and long term absence. Employers should also consider holding “return to work” interviews to provide an opportunity to establish the problem and make a plan with the employee going forward.

Employers may also wish to consider the involvement of Occupational Health, particularly in cases of long term absence.

HR Policies

Employers should also consider their HR policies, making sure that they are up to date and take into account how their grievance, dispute or redundancy processes could affect an employee’s mental health.

If you require advice on these tips or any other employment law matter, please don’t hesitate to contact one of Farleys’ employment solicitors on 0845 287 0939 or visit our website:

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