Change your diet in 2012

Want to change how you eat? You've got to do it one piece of food at a time.

Reducing your waist size doesn't take a miracle. It takes a lot of little steps. Wondering about the foods you should get rid of in order to transform your health and your weight through small dietary transformations? Keep reading.

Buttered Toast. It's relatively light tasting and seems innocent, but buttered toast could be adding unnecessary calories to your diet. Wave goodbye to the buttered side of life and welcome in a little honey, jam, or jelly on a piece of whole-wheat toast. It'll burst with flavour - not extra calories.

Chips. Like most every other fried food, Chips are unhealthy by nature. If you've got a hankering for something potato-based, opt for mashed potatoes or a baked potato. To get that French fry flavour, squirt a little ketchup on your baked potato or mashed potatoes and enjoy.

Having trouble trading out all your favorite foods for healthier alternatives? Go for one at a time! It takes lots of little steps to make big progress with your health.

Fried Chicken. It may be finger-licking good, but the grease on your fingers makes it clear that fried chicken doesn't do the body good. Instead of frying your chicken, go for the grill or bake your chicken. Doing this will instantly cut down the amount of calories and fat you consume at dinnertime.

Fudge Sauce. Heated up and dripped on a brownie or a pile of ice cream, fudge sauce is the epitome of delectable dessert topping. Shave off some calories without losing that sought-after chocolate flavor by trading our your beloved fudge sauce for chocolate syrup.

Hamburgers or Cheeseburgers. Don't worry - you don't have to give up the magnificent flavour and savour of burgers. But you will need to change the kind of meat you use to make your burger. Instead of the traditional beef burger, go for a turkey burger or a veggie burger. The meat (or lack of meat) is leaner than beef and has just as much flavour!

Macaroni and Cheese. It tastes amazing, satisfied children of all ages and stages, and only takes a few minutes to make. Unfortunately, macaroni and cheese is not the healthiest option for you or your children. For an equally easy option, cook some pasta and add some light and healthy marinara sauce. You may never want macaroni and cheese again.

Crisps. One of the most commonly criticized snack foods, crisps beg to be substituted with a healthy alternative. In comes popcorn. But not the buttery, fattening stuff you find in movie theaters. Instead, make it low-fat popcorn that is lightly salted. It tastes great and helps you avoid the long-term consequences of crisps.

Traditional Desserts. For the most part, there is nothing wrong with a little cake or ice cream. However, the traditional view of dessert is that more is better. To ward off weight gain from taking this traditional view of dessert, swap out your extra large portion of chocolate cake for a cup of fresh fruit or half a serving of your favorite dessert. Either way, you'll get the sweet you crave without going overboard on calories.

White Bread. No matter what is between the two pieces of bread, a sandwich will never be its healthiest with white bread. An easy way to boost your health on a regular basis is to toss out the white bread and go with healthy, whole-wheat bread. You can also trade out your regular pasta for wheat pasta to get another boost to your good health.

Shin Splints

A Pain in the Leg!

After last night's football game, your son complained that his shins hurt, so you iced his legs before he went to bed. His legs felt fine after a good night's sleep and you sent him off to school this morning with a kiss and soccer practice clothes in his backpack. Now he's calling and saying that his legs hurt again. Could it be something more than simple pain?

Shin splints are a common injury among athletes - especially runners, sprinters, figure skaters, and gymnasts. The term "shin splints" refers to pain felt in the shinbone or tibia (the large bone in the front of your lower leg) after an athlete has run or "pounded the ground" for a period of time. This force of impact can sometimes cause the muscles around the tibia to tighten, pull, or become inflamed, which leads to pain. Shin splints often respond well to home treatment, but if the pain continues, it's a good idea to have a medical professional check it out just to be sure it's not a stress fracture in your shinbone or another serious condition.

Symptoms of Shin Splints

The most common symptoms of shin splints include:

•                Tenderness, soreness, or pain along the inner part of your leg

•                Mild swelling

•                Pain that worsens when you run or participate in other weight-bearing exercise

•                Discomfort in your lower leg that lingers even after you've stopped exercising

These symptoms are most likely to occur after you've been running downhill, on a slanted or tilted surface, or engaging in sports like basketball or tennis that require frequent starts and stops. You may also experience shin splints if you're running in worn out footwear, which offer less support for your feet.

Treating Shin Splints at Home

The good news about shin splints is that you can treat the condition at home in most cases. If you or a loved one is experiencing shin splints, try these remedies to relieve your pain.

•                Rest. Most of the time, your legs just need time to recover after high-impact activities like running. However, don't give up totally on exercise while you're resting your legs. Try lower-impact sports like swimming or bicycling.

•                Ice. Icing your legs can help relieve pain caused by shin splints. Just apply an icepack wrapped in a towel (to protect your skin) for about 20 minutes up to four times a day.

•                Reduce swelling. If your legs swell when you get shin splints, try elevating your legs above the level of your heart (especially at night).

•                Take non-prescription pain relievers. Several pain relievers, including ibuprofen, naproxen, and aspirin can help to relieve pain and inflammation.

•                Wear the right shoes. If you think your shoes are causing shin splints, try buying a new pair of athletic shoes. If your foot shape is hard to shop for, ask your physician for tips on what kind of shoe to purchase.

•                Consider arch supports. Arch supports can drastically reduce your risk of shin splints. You can buy off-the-shelf arch supports that can immediately be fitted into your shoe or you can get custom-made arch supports.

Remember, it's important to avoid overdoing it when you get shin splints. Take a break from your exercise and recover before gradually working back to your previous athletic level.

3 Tips to Prevent Shin Splints

Rather run past shin splints? Here are a few tips to stop the pain in your shins before it ever starts.

Tip #1: Keep up with your shoes. Your footwear is a very important part of preventing shin splints - especially if you're a runner. Replace your shoes as soon as they begin to get old, usually about every 350 to 500 miles of wear.

Tip #2: Lessen the impact. Instead of running or exclusively participating in high-impact activities, try cross-training with exercises that are easier on the legs, such as swimming or walking.

Tip #3: Add strength training to your routine. Strengthening your shins is key. Try slowly rising up on your toes while you're standing and then slowly lowering your heels to the floor. Repeat 10 times. If this exercise gets easy, try holding weights in your hands as you perform the exercise.

Artificial Sweeteners - the low down

What's the difference and what's it matter to you?

You know that getting too much sugar isn't good for you. So when you find yourself in a situation that demands a sugary treat, you often go for the artificial stuff, expecting it to be healthier for you. But are artificial sweeteners all they're cracked up to be, or would you be better off with the natural choice?

Read on to learn what you can expect to get out of natural sugar compared to the manmade alternatives.

Artificial Packs More Punch

You may think you can use as much artificial sweetener as you want, but be careful. As sugar substitutes are much sweeter than sugar, adding the same amount of artificial sweetener as you would natural sugar can ruin the flavour of your drink or favorite dessert.

Real Is Fatter

Compared to artificial sweeteners, real sugar has more calories, making it easier to gain weight when consuming real sugar. But that doesn't mean artificial sugars are fat-free. In fact, many people who primarily consume artificial sweeteners wind up gaining more weight than their real-sugar-eating counterparts. Why? Because they think since artificial sweetener has fewer calories, they can eat more. This leads to the consumption of more cookies, cakes, and other foods filled with useless calories.

They're Not Carcinogenic

When sugar alternatives first hit the market, there was a big scare that artificial sweeteners were linked to cancer. However, after a number of careful studies, researchers disproved this idea, as they found no definitive link between cancer risk and use of artificial sweeteners.

 All Are Considered Safe

In order to be on your grocer's shelf, natural and artificial sweeteners must meet approval by the appropriate regulating body. In America, this is the U.S. Food and Drug Administration, and the FDA has approved five artificial sweeteners: saccharin, sucralose, aspartame, D-tagatose, and acesulfame potassium.

 Fake May Improve Your Health

While the jury is still out, early testing has found that use of aspartame may actually give your health the upper hand. In a study at Oklahoma Medical Research Foundation, researchers found aspartame to be useful in providing pain relief to individuals suffering from sickle cell anemia, osteoarthritis, and multiple sclerosis. Only time will tell if these initial findings will hold up and artificial sweeteners will one day be used as a medical therapy.

You May Have Symptoms

Though artificial sweeteners haven't been found to bring about cancer or other dangerous and deadly diseases, they can have mild side effects on certain people. Some of the most common include an upset stomach and headaches. In the event you find yourself experiencing either of these symptoms, lay off the artificial to find out if that's the cause of your problems.

Moderation Is Key

For most people, eating natural sugar or using artificial sweeteners isn't going to cause big weight fluctuations or health problems. However, eating too much of any kind of sweetener - whether it is natural or manmade - is where trouble comes in. It is especially dangerous to consume excessive sugar if you're living with diabetes. Stay safe with your sweets by avoiding too much of any good thing.

Stop smoking this year - Smoke free Bristol

Here's how.

It started with a single cigarette 10, 20, 30 years ago. What began as an innocent gesture, a way to fit in, has turned into decades of addiction. Now you've tried every quit trick in the book without any success. But don't give up. You're about to make a change that will give your lungs a breath of fresh air and your life a boost of energy you never knew was possible. That's right - you're going to quit.

Why Now?

Ask anyone who quit smoking how they made the change, and you'll hear the same thing: "I was ready." If you're finally willing and ready to kick the habit, you will be able to do it, even though it seems impossible. However, if you're still unsure about quitting or are only going to try because a family member or friend keeps prodding you to give up cigarettes, you should probably know that you're going to fail. Yes, it is vitally important to have the support of loved ones when attempting to stop, but if your heart isn't in it, your attempt will not be successful.

So before you decide to quit smoking, ask yourself whether you actually want to quit or you're just going to give it another shot. There will be hard times of temptation and a seeming incapacity to avoid the next drag, so you have to be mentally prepared for the challenges. Once you're sure you want to quit, keep reading to find out how to make it happen.

How Now?

As mentioned before, having a good support system while you are quitting is essential. Once you've got that in place, it's time to get down to work. The first step is easy. You have to determine how you want to quit. The second step isn't so easy. You have to follow through with your chosen path. Here are a few ways available to help you quit smoking.

Cold Turkey - Loved by those who find success and hated by those who don't, quitting cold turkey requires a smoker to put down a cigarette one day and never pick another one up again. Many who quit cold turkey pick up another habit to feed their need for putting things in their mouths. (Example: eating Tootsie Rolls, carrots, or other long, thin foods.)

The Patch - After a strong introduction to the general public and decent results, nicotine patches have proven their value to those truly dedicated to stopping their cigarette habit. However, as the patch gives a dose of nicotine to the patch wearer, it actually feeds the nicotine craving, causing some to become addicted to the patch as a result.

Alternative Therapies - For smokers looking for a novel way to move beyond smoking, there are now a number of alternative therapies available. From acupuncture and aromatherapy to meditation and even hypnosis, there is a therapy available to meet every smoker's specific needs and wants.

Medication - Thanks to ongoing research, physicians can offer multiple medications to help you stop smoking. Regardless of which medication is chosen, the best results are found when the medication taker remains in close contact and counsel with health professionals who understand what it takes to stop smoking for good.

So Much Better

When you make the choice to stop smoking, your body begins to recover almost immediately. In a few years, it's almost as if you never smoked at all. Here is a quick rundown of how kicking the habit will benefit your body.

20 minutes later, your heart rate drops.


12 hours later, your body's carbon monoxide levels become normal.


2 weeks to 3 months later, your risk of a heart attack drops and your lungs begin working better.


1 to 9 months later, your lungs begin functioning better, your risk of lung infection decreases, and you don't cough or suffer from shortness of breath as often.


1 year later, your risk of suffering heart disease drops to 50 percent of a smoker's.


5 years later, you have the same likelihood of suffering a stroke as someone who never smoked.


10 years later, your risk for a variety of cancers decreases, and your risk of dying from lung cancer is 50 percent the risk of a smoker.

The Common Cold - Tips for survival in Bristol

With cold season around the corner, keep these home remedies on hand to battle your symptoms.

Feeling miserable because of a cold? While bed is calling your name and you know you should listen, duty is calling too loudly to ignore. What can you do to feel better faster? Good question with bad news. Because there is no cure for the common cold. As a virus, it has to run its course, which usually takes one to two weeks.

Thankfully, you don't have to suffer the whole time you have a cold. Numerous home remedies are available for colds and many have been around for centuries. Here are a few ways to help alleviate your discomfort.

Drink, Drink, Drink

It is important to hydrate with plenty of water or other liquids. While you can't flush a virus out of your system, fluids help break up congestion and keep your throat moist. Water, ginger ale, fruit drinks, and sports drinks are helpful, but avoid caffeinated drinks such as soda and coffee, as these can actually cause dehydration.

Especially beneficial for relieving nasal congestion and a sore throat are hot liquids such as clear broth, warm lemon water, and herbal tea with a teaspoon of honey. If congestion is preventing you from sleeping, a good old-fashioned hot toddy may help. Just make some hot tea and add in a small shot (one ounce) of bourbon or whiskey.

Increase the Humidity

Winter is the cold season partly because cold viruses spread rapidly in dry conditions. Also, when the air is dry, so are your mucous membranes. This results in a stuffy nose and a sore, scratchy throat. A helpful remedy is breathing in warm, moist air through your nose. You can do this either with a humidifier or a pot of boiling water on the stove. If you use a humidifier, keep the filters clean and change the water daily. If you breathe steam from boiling water, be careful not to burn yourself.

Taking a hot, steamy shower in a closed bathroom is another way to relieve congestion, moisturize your throat, and relax. Even sitting in the bathroom while the shower is running will help.

Salt Water

What can you do with the salt found on your kitchen table? First of all, you can dissolve one-half to one-quarter teaspoon of salt in eight ounces of warm water. Gargle this mixture four times a day to relieve your scratchy, sore throat. To make it work even better, add a little honey to the mixture.

Secondly, salt water can be used to irrigate your nose. While this may sound unpleasant, many people rely on it to relieve nasal congestion. The salt water helps to break up the mucous and remove the virus from your nose. Mix one-quarter teaspoon of salt and one-quarter teaspoon of baking soda with eight ounces of warm, clean water. Lean your head over a sink, hold one nostril closed, and use a bulb syringe filled with the salt water to gently squirt the mixture into your other nostril. Let the liquid drain out. Repeat this several times, and then switch to the other side.

Nose Care

Nasal congestion can make you feel miserable. And while you may have more important things to do than blow your nose, it is important to regularly blow your nose instead of sniffing the mucous back into your nose. When you blow, blow gently out of one nostril, while pressing the other side closed. This prevents the germy mucous from getting into your ear passages, which can result in an earache.

If your nose is rubbed raw from frequent blowing, use a salve containing menthol, camphor, or eucalyptus to relieve the pain. These ingredients all have numbing properties and help open your breathing passages. You can also alleviate your pain by applying a hot pack to your sinuses. Use reusable hot packs bought at the store or a damp washcloth heated in the microwave for about 30 seconds. Before placing on your face, test the temperature of the hot pack or washcloth.

Prevent a Stroke- Health Tips in Bristol

Maintain your mobility, communication ability, and quality of life - for the rest of your life.

Want to live life to the fullest, enjoying your children and grandchildren for years to come?

Then you're going to have to take some steps today to give yourself the greatest possible protection against a life-changing or life-threatening stroke tomorrow and well into the future.

What can you do to arm yourself against one of the leading causes of disability across the globe? You're about to find out.

Put Your Food Where Your Mouth Is

As with most conditions, one of the first places to look for protection against stroke is your mouth. Pay careful attention to what you're putting in it every day, and do your best to make sure you're filling up with as much good stuff as possible.

Wondering what the good stuff is? It's what mama always told you to eat: fresh fruits, vegetables, and whole grains. Get at least eight servings of fruits and vegetables each day, and your likelihood of suffering a stroke drops drastically. At the same time you're amping up your good food intake, it's a good idea to curb your appetite for salty foods and foods that have saturated fat or hydrogenated fat, as these can actually lead to stroke.

Keep the Bad Stuff Away

Now that you know what you should be eating, there are a couple things you'll need to avoid putting in your mouth that aren't foods. The first is cigarettes. Despite what they may do for your mood, your nerves, or your image, smoking wreaks havoc on your entire body, including the arteries that go through your neck. When these arteries are clogged and damaged, stroke can result.

Second on the chopping block is alcohol. No, you don't have to cut alcohol out of your life altogether. But you do have to be smart about your consumption of it. Drink no more than a couple glasses of alcohol each day, and do your best to avoid high-calorie alcoholic beverages. These may taste good going down, but they don't help your body avoid stroke once they settle into your belly.

Work It Out Often

So you're eating the right foods, you've stopped smoking, and you're drinking more responsibly. However, there's still something else you should be doing every day to help your body fight against a potential stroke. You've got to get out from behind your computer desk, step away from your kitchen table, get up off the couch, and go to your local gym for a rigorous workout.

Get in at least 30 minutes of exercise five days a week, and you can reduce your risk for stroke by nearly 25 percent. Sound too good to be true? Talk with your physician to see what he or she thinks. Or better yet - get in the gym and start working out more regularly, with more intensity. The way you'll feel after a few good workouts should be enough to convince you that your routine is indeed leading to the greatest level of stroke protection you've ever enjoyed.

What You'll See

Recognizing stroke is key to a full recovery. Someone who is in the midst of a stroke will experience the sudden onset of the following:

•                difficulty speaking

•                severe headache with no known cause

•                confusion or difficulty understanding speech

•                changes in vision

•                loss of movement, tingling, weakness, or numbness in the face, arm, or leg - especially on only one side of the body

•                problems walking or maintaining balance

If any of these symptoms exist, don't waste time sitting around. Get to the hospital immediately. There is a short window of time following a stroke that allows the sufferer to sidestep many long-term consequences, but you've got to move fast.