It's five in the morning and your alarm clock is still ringing in your ears. You can barely open your eyes, much less put together a work-appropriate outfit and walk outside to greet a new day. You shuffle to the kitchen to grab a cup of – what? What hot breakfast drink will wake you up while preserving your health? Around the world, tea is often the beverage of choice. In America, coffee predominantly rules. As a health-conscious person, you have to know: which is better for you? The answer is a resounding "it depends."

Coffee vs. Black Tea
The most popular type of tea is definitely black tea, and although it does contain less caffeine than your average cup of Joe, coffee is actually the healthier choice in this scenario. A moderate consumption of coffee promotes healthy blood flow and brain functioning. Coffee possesses more antioxidants than black tea, and it decreases your risk of cancer, Parkinson's disease, arthritis, and diabetes. Coffee can also lower your blood pressure and prevent heart disease. While black tea contains many of the same nutrients and benefits, coffee provides a more potent amount.

Other Types of Tea
While coffee is preferable to black tea, other types of tea, such as green or herbal mixtures, are usually a better choice than coffee. Green tea is linked with the prevention of many diseases, including cancer, stroke, heart disease, and diabetes. It differs from black tea, keeping more of its nutrients, because there is less processing involved when preparing green tea. Herbal teas also tend to have many beneficial nutrients, but they do not carry any caffeine.

You Can Make Anything Unhealthy
Although coffee is actually a healthier food staple than many people believe, anything can become unhealthy when overused or filled with sweeteners. Watch the amount of sugar you mix in with any type drink, tea or coffee, and choose a traditional cup of Joe over a sweetened, trendy latte.

If you have more questions about your diet, the staff at Plantation General Hospital can help. Just call our Consult-a-Nurse® service anytime at 1-866-442-2362. We can also provide a physician referral.

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Do you find yourself longing for a moment of quiet shut-eye at inconvenient moments? Maybe you experience an afternoon slump every workday, or the need for a nap appears when you still have a mile-long to-do list for the day. Chaining yourself to a coffee machine and painfully pushing through each hour is no way to live your life. If you’re getting enough sleep, chronic fatigue shouldn’t be something you need to suffer through. Simple lifestyle changes can give you the energy to greet each day with the momentum and passion you need.

Change Your Diet
Food choices rank as a top cause of chronic fatigue. Whether you’re skipping meals, overloading on sugars and white flour, or depriving yourself of a crucial nutrient, the foods you choose (and don’t choose) can make your days feel long and tiring. To give yourself the most energy possible, try these diet tips:

• Eat a healthy breakfast that includes protein every morning. No exceptions!
• Eat a variety of fresh fruits and vegetables throughout the entire day.
• Don’t go longer than four hours without something to munch on.
• Choose whole wheat bread over white.
• Make sure you’re getting plenty of fiber and omega-3s.
• Cut back on caffeine. It might worsen your fatigue initially, but as you break the addiction you will find you don’t need coffee or tea to artificially boost your wakefulness.
• If you won’t skip dessert entirely, at least save it for the end of the day.

Get Active
Many people who complain of fatigue lead a sedentary lifestyle. They sit at a desk all day, and spend their evenings in front of a television. Regular exercise, especially in the morning, will get your blood flowing and keep you awake all day.

Quick Tips
When you find yourself fading, try one of these instant fixes:

• Get up, stretch, and walk around.
• Splash your face with cold water.
• Close your eyes and breathe deeply.
• Talk to a friend.
• Eat a healthy snack.
• Turn on your favorite upbeat song.
• Clean up your workspace.

Are you experiencing unexplained periods of low-energy? Fatigue can sometimes be a symptom of a larger health concern. The staff at Plantation General Hospital can help. Call our free Consult-A-Nurse® service at 1-866-442-2362 with questions or to receive a physician referral.

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With another season of dessert-filled holidays behind you, the New Year is the perfect time to think about healthy changes you can make to your lifestyle. Whether you want to lose a few pounds, you’re trying to quit a dangerous smoking habit, or you just want to prevent future medical problems and enjoy your good health long into old age, 2012 is the year to take action.

Find a Nutritious Diet That Works for You
There are few medical problems that aren’t in some way linked with an unhealthy diet. If you are primarily living off fatty, sweet, or salty foods, now is the time to start opening up your kitchen and palate to healthier recipes. Begin by taking small steps one at a time.  Try finding several nutritious recipes your love, rather than fixating on cutting out unhealthy favorites. This positive focus will promote a feeling of abundance, rather than deprivation. Before you know it, your kitchen will be filled fresh produce and whole foods, rather than bags of chips and cartons of ice cream.

Fitness Resolutions
Gym membership numbers tend to spike every January – with good reason. Gyms provide accountability, focus, and encouragement while trying to establish an exercise routine. Many gyms also offer regular classes that will introduce you to new types of exercise, such as Pilates, water aerobics, or spin classes. On the other hand, gym memberships aren’t the only way to achieve your fitness goals this year. If you aren’t likely to get distracted while trying to exercise at home, investing in a few pieces of home gym equipment will save you money in the long run. You can also get a great cardio workout from running outside, joining a sports team, hiking, biking, or participating in water activities.

More Healthy Resolutions
What other promises can you make for 2012 to preserve your health? Here are some ideas:

• Quit smoking.
• Get enough sleep.
• Protect your skin from the sun.
• Switch to organic or natural cleaning substances.
• Pay attention to the recommended doctor appointments, exams, shots, and screenings for your age and gender.

Are you going into 2012 behind on your health screenings? Plantation General Hospital can help. Call our Consult-A-Nurse® service at 1-866-442-2362. A healthcare professional is available 24/7 to answer your questions or provide a physician referral.

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The holidays are here! Unfortunately, for some people this season is anything but relaxing. Many find themselves complaining of depression, anxiety, flu symptoms, or weight gain. It’s time to reclaim the holidays of your youth. Adulthood doesn’t have to mean giving up the carefree memories of nights around the fireplace, drinking hot apple cider, and counting your gifts under the tree rather than the calories you consumed. This year, devote yourself to a happy, healthy, and stress-free holiday season.

Fighting the Flu
Aim for a tissue-free winter vacation this December. Make it a regular habit to wash your hands before each meal, avoid close contact with people who are sneezing and coughing, take a daily multivitamin, and stick to a weekly exercise routine. If you haven’t gotten your flu shot yet, now is the time.

Put Aside Your Stress
Holiday stress may seem inescapable, but these simple tips should keep your spirits high and worry-free:

• Don’t say yes to every party invitation this season. Give yourself room to breathe.
• Allow yourself some weekly “me time” to relax. Aim for daily if you can.
• Put away your credit cards and shop with a reasonable budget. Holiday stress often stems from financial worries.
• Consider how many house guests you can really fit in your home, and for how long, before everyone starts getting a little crazy.
• Make time to just sit and talk with your spouse, children, or best friends.

Nutrition
Holidays get a notoriously bad reputation for widening waist measurements every year. Don’t fall into this unhealthy trap. Limit your snacking, your desserts, and your seconds at meal times. The moderate splurge is okay during special occasions, but don’t forgo your fruits and veggies in favor of chocolate fudge.

If you have questions about staying healthy this holiday season,  Plantation General Hospital is here to help. Just call our free Consult-A-Nurse® service at 1-866-442-2362. We are standing by to answer your questions or supply a physician referral.

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You’re counting calories. You select low-fat options at the grocery store. You’ve cut down on sugar. You’re watching out for cholesterol and carbs. You probably feel like you can’t fit another dietary restriction into your lifestyle – but the risk of too much sodium isn’t just weight gain. A salty diet often results in cardiovascular problems and other health concerns that can turn fatal.

Cardiovascular Complications
A diet oversaturated in sodium can wreak havoc on your arteries. Excess sodium will cause your blood pressure to rise, ultimately leaving your arteries hardened, thick, and prone to clots. Heart attacks and strokes are common complications that many patients could avoid if they watch their sodium intake.

High blood pressure will also affect your blood vessels, such as the ones running through your eyes or kidneys. When these vessels become thick and narrow, you could suffer from kidney failure or vision loss. Problems with your blood vessels may also result in an aneurysm. Limited blood flow in a weakened vessel could create a bulge that eventually ruptures, creating a life-threatening situation.

Don’t assume that a low blood pressure reading means your high-sodium diet isn’t affecting you. According to the Huffington Post, even if a sodium-filled diet does not result in high blood pressure, there is still a correlation between high salt intake and cardiovascular problems.

A Weakened Metabolism
A high-sodium diet can create several problems with your metabolism, commonly leading to weight gain, infertility, mood swings, or diabetes. Some untreated metabolism disorders can also lead to stroke or heart disease.

Stomach Problems
Salt can react harshly against your digestive system. Patients who consume too much sodium often find themselves struggling with chronic stomach ulcers, and in extreme cases too much salt has been linked with gastric cancer.

Compromised Mental Abilities
Extremely high blood pressure will weaken your mental facilities, causing patients to experience neurological symptoms such as memory loss. If you find yourself struggling to learn new material or adapt new habits, an excess of sodium may be to blame. Those with low-sodium diets often report better brain clarity and sharper mental abilities.

If you have questions about your diet, the team at Plantation General Hospital can help. Just call our free Consult-A-Nurse® service at 1-866-442-2362. A healthcare professional can help you determine healthy sodium levels that will protect you from high blood pressure, digestive problems, and other health concerns.

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Do your kids come home every day bouncing off the walls? You might start to wonder exactly how much sugar they are getting each day and where it is coming from. Along with the uncontrollable sugar high, too much sugar in children’s diets can result in health concerns, as well as poor eating habits that they will carry with them into adulthood.

Breakfast Sugars
Some say breakfast is the most important meal, but several breakfast foods – especially the ones marketed for children – come packed with sugar. Many sweet-tasting cereals, pastries, and strudels have so much sugar that they could easily pass as a dessert. If you prepare homemade pancakes, waffles, or French toast for your family, watch your children to see if they are covering those warm breakfasts in syrup or powdered sugar. 

Filling Their Cup
A lot of “hidden” sugars sneak into the drinks your children love. Soda and energy drinks are big sources of sugar, and many kids will enjoy several bottles a day. Trading out Cokes and Gatorade for juice can work, but you need to be careful at the store. Many juices are similarly packed with sugar to sweeten things up. Look for brands that don’t add any sweeteners to their concoctions. 

Sugar at School
School can be a wild card when trying to moderate your children’s sugar intake, especially if you give them cash to purchase their own lunch. Many kids will skip over the official lunch selection, and use their money to buy ice cream sandwiches or sugary snacks. Some teachers will also use candy as a reward system to motivate good behavior or grades from the students.

If you are concerned with how much sugar your children are getting, call our 24/7 Consult-A-Nurse® hotline at 1-866-442-2362 to ask questions or receive a referral for a pediatric doctor. We can help you assess your children’s current diets and determine how much sugar is permissible for them on a daily basis. For more information about our pediatric services, visit our website.

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In recent years, carbohydrates have received a tainted name among dieters. Breads, pastas, and starchy vegetables get credited with weight gain and fatigue. Many people looking to lose weight follow fad diets that encourage total avoidance of carbs, opting instead for plenty of meats and salads. Has the long-standing food pyramid been turned on its head? Not quite. While it is true that certain types of carbohydrates are not the ideal food staples, carbs still deserve their place in your kitchen and on your dinner plate.

Good and Bad Carbohydrates
Just like there are good and bad types of fat for your diet, not all carbohydrates interact with your body the same. White bread, pastries, sugary drinks, potato chips, and white rice do not provide much nutritional value, and a diet based on these foods will typically result in some extra pounds and a fatigued body. On the other hand, good carbs such as whole-grain breads, brown rice, vegetables, and fruits are used as healthy fuel for your body.

The Purposes of Carbohydrates
Good carbohydrates serve several purposes for your overall health. Primarily, your body needs carbs for energy, according to the New York Times Health Guide. Carbs also improve the health of your brain and nervous system. Whole grains contain fiber, along with many vitamins, minerals, and phytonutrients.

Fiber
Harvard School for Public Health recommends that adults receive around 20 to 30 grams of fiber a day. The majority of American adults only get up to 15 grams a day, which can eventually lead to constipation, diabetes, heart disease, or colon cancer. Low-carb diets may shed pounds quickly, but the long-term health concerns can cause severe damage.

It is important to speak with a doctor before making any changes to your diet. If you have questions about carbohydrates in your diet, or if you would like a physician referral, call our free Consult-a-Nurse® service at 1-866-442-2362.

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August is more than half over and you know what that means: time to send the kids back to school. Here are some tips to keep your child safe and healthy this fall.

Medical Checkups

While you may be prioritizing school supply shopping and carefully filling out permission forms, your child’s annual physical exam should be an important part of your back-to-school ritual too. Kids may need annual physicals to clear them to play sports or take part in physical education. You also need to ensure that your child’s immunizations are current. Make sure the school is aware of any allergies or medical conditions that your child has.

Backpack Selection

Choose a backpack that has wide, padded straps as well as a padded back. Try to organize the backpack using all of the compartments and packing the heaviest items closest to the center of your child’s back. It should not weigh more than 20 percent of her body weight. Discourage your child from carrying the backpack over just one shoulder, as it can strain muscles. You might also consider a rolling backpack if your child consistently carries heavy loads.

Nutrition

Because schools send lunch menu schedules home, you will know in advance when your child prefers a packed lunch over the provided meal. Talk to your child about making healthy food choices. Discourage her from consuming sugary drinks and instead encourage low-fat dairy products, water or 100 percent fruit juice.

Transportation

If your child is walking, make sure that the route is safe and that there are trained crossing guards at each intersection. If he is biking, make sure that he wears a helmet and knows the rules of the road, such as biking with the flow of traffic and using appropriate hand signals. If you are driving your child to school, make sure he is wearing a seat belt or is in an appropriate car seat or booster seat.

For questions or to schedule a medical examination for your child, please contact our Pediatric Department at 954-513-6070. You can also contact Consult-A-Nurse at 1-888-256-7724 for a physician referral.

Sources:
Healthy Children
American Academy of Pediatrics

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Summertime is one of the best times of the year for healthy eating because Mother Nature has produced a bounty of fresh, tasty fruits and vegetables. What’s even better is that so many of them are delicious pulled right from the vine, bush, tree, or ground, just as they are, with little need to add more flavor. For healthy eating in the heat, take advantage of what Mother Nature has prepared and keep cooking to a minimum. Reducing the amount that you cook during the summer months will keep your house cooler and save on energy. When you eat hot foods or heavy foods that your body has to work hard to break down and digest, you add heat to your body. Eating light, cool, fresh foods is not only healthy for you, but it also helps to keep your body cool.

Staying well hydrated is especially crucial during the summer. Fruits and vegetables contain a lot of water, and so eating them helps you to stay hydrated. Don’t rely on fruits and vegetables alone for good hydration; make sure that you are drinking plenty of fluids. Try for 2 to 4 glasses of water every hour. Watch out for beverages that have a lot of sugar, alcohol, or caffeine, as those are substances that dehydrate the body.

Another benefit of summer eating is the opportunity for outside grilling, which can be a healthy way to cook your food and it keeps the heat out of the house. Here are some tips for keeping your grilling light and healthy:

· Choose lean meat and remove all visible fat before you throw it on the grill

· Choose fish or ground turkey in place of red meat and hamburgers

· Keep your portions small, about the size of your palm

· For flavor, use a dry rub that is low in sodium

· Choose whole grain buns

· Serve a side of fruits and vegetables rather than chips and fries

· Substitute water and herbal tea for soft drinks

By taking advantage of all the treats that summer has to offer, you can beat the heat, stay healthy, and enjoy easy meal preparation. If you have questions about nutrition and keeping your body healthy in the heat, please use our free Consult-A-Nurse service.

Sources:

The American Heart Association

The Centers for Disease Control and Prevention

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Ten Tips to Fight the Battle of the Bulge

Well, it’s that time of year again! The holidays are upon us, and before you know it, you’ll be overscheduled and overstressed,  and you may run the risk of overeating. But it doesn’t have to be that way. Remember that a healthy lifestyle is a full-time commitment, and there are strategies for sticking to it, even during November and December.

Here are some ideas to consider:

· Make a Plan. Before a big dinner or party, have a high-protein snack (a handful of nuts, for example), so you aren’t starving when you arrive. Also, volunteer to bring a salad or other healthy alternative.

· Pay Attention to Portions. The best option is to focus on fruits, veggies, and lean protein. But if you just can’t live without the cornbread casserole or the mashed potatoes, treat yourself to a spoonful or two, but no seconds!

· Find a Distraction. Not every event has to be about food. Be sure to mingle with other guests or play a game with the kids. Stay away from the buffet table as much as you can.

· Watch the Booze. You may find that every host is offering wine, beer, or mixed drinks, and those can be tempting. But remember that drinking alcohol can make you more apt to overindulge, so practice moderation. Most experts advise no more than one drink a day for women, two for men. Offset your intake with sparking water.

· Stay Active. During the holidays, you may feel so busy that you don’t take time to exercise, but that’s a mistake. Try to stick to your routine and carve out 30 minutes of exercise most days of the week. Breaking a sweat will help you fight stress and burn off the extra calories you might consume.

· Get Organized. If you’re feeling overwhelmed, make a list of everything you need to do. Just writing it all down, and checking off each finished task, will make you feel more in control.

· Take a Pass. Don’t feel as though you have to attend every party or organize every extra event. Decide which activities really matter to you, and politely bow out of the rest. Allow yourself some time to regroup and relax whenever you have the chance.

To learn more about healthy eating, contact Plantation General Hospital. Visit us online or call Consult-A-Nurse® at 1-866-442-2362. Serving Plantation and Central Broward County, we’re here to answer all your questions.

Sources:

Plantation General Hospital

PersonalTrainerz.com

Oprah.com

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