healthy valley issue 19 november 2014 miamihealthy valley miami
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HOW TO PROTECT YOURSELF FROM EBOLATRANSCRIPT
healthy valley®
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ISSUE 19
Your Guide to Winning the Weight Loss Battle
HOW TO PROTECT YOURSELF FROMEBOLA
TELL ME ABOUT
THANKSGIVING
What You Need to Know About
ALZHEIMER’S
KIDS AND
DIABETES:
_____________
IS YOUR CHILD
AT RISK?
Look at What Lack of Sleep
Does to Your Face
Change Your Relationship with
CAFFEINE TO REDUCE CELLULITE
PublisherMauricio Portillo
Editor in ChiefClaudia Portillo Del Valle
Marketing DirectorArnaldo Del Valle
Copy EditorLora Incardona
Website DirectorHealthy Media
Graphic DesignHealthy Media
Contributing Writers
Dr. Samuel CaruthersDr. Edie CespedesCarolina PortesRitu Goel, MDConsuelo Camarillo de Gonzalez, Lic. AcLora Incardona, M.Ed.Rubel Shelly
Social Media DirectorFaride Del Valle
healthy magazine is a free monthly publication. All contents are protected by copyright and may not be reproduced without written consent from the publisher. The material in this magazine is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. healthy magazine and its contributors accept no responsibility for inaccuracies, and the advertiser is solely responsible for ad content and holds publisher harmless from any error.
[email protected] S. Dixie Highway, Unit 315Coral Gables, FL 33146 PH 305-395-4554www.HealthyMagazine.com
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We’re back to the time of year set aside for us to give thanks for the blessings we have received and for those who have loved and supported us through our trials and endeavors. With the hustle and bustle of preparations, the indulgence of a great feast and the lure of Black Friday, it can be easy to forget the purpose of the Thanksgiving. For this reason, in effort to honor the true intention of holiday, it has been my tradition to keep thankfulness as the guiding principle for the entire week of the holiday.
To initiate the season, I’d like to give thanks to you, our readers, for all the emails and feedback that you have shared with us this past year, as it is your words that help us publish articles that really matter to you. I would also like to extend gratitude to all our sponsors, who make this publication possible, and to our team that works hard each day to be sure that we bring you the best magazine possible. Lastly, I would like to thank my family who are amazing. Thank you for giving me not only the courage but the support and time I need to make Healthy Valley Magazine possible. Above of all, though, I give immense thanks to God for providing me with the tools and inspiration to achieve my dreams.
As you set out to prepare for this upcoming Thanksgiving meal, we hope that you take the time to recognize those who have made a difference in your life and that you give them the most soulful gift of all—a sincere thank-you from the bottom of your heart.
Have a healthy Thanksgiving.
Editor in ChiefClaudia Portillo
[email protected] | 1430 South DIxie Hwy, suite 315, Coral Gables, FL 33146 | PH 305-395-4554 | www.HealthyMagazine.com
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ISSUE 19
HEALTHY BODY, MIND & SOUL
FITNES & BEAUTY
HEALTHY KIDS
18. TELL ME ABOUT THANKSGIVING
20. WHAT YOU NEED TO KNOW ABOUT ALZHEIMER’S
22. WINNING THE WAR AGAINST DIABETES
24. CAN AIR FILTERS EASE ASTHMA SYMPTOMS?
26. HOW TO PROTECT YOURSELF FROM EBOLA
28. LOOK AT WHAT LACK OF SLEEP DOES TO YOUR FACE
30. FAT TRANSFER
32. CHANGE YOUR RELATIONSHIP WITH CAFFEINE TO REDUCE CELLULITE34. YOUR GUIDE TO WINNING THE WEIGHT LOSS BATTLE
12. KIDS AND DIABETES: IS YOUR CHILD AT RISK?14. IS CAFFEINE HARMLESS?16. YOUR CHILD’S BREAKFAST BASICS
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12. KIDS AND DIABETES: IS YOUR CHILD AT RISK?
14. IS CAFFEINE HARMLESS?
16. YOUR CHILD’S BREAKFAST BASICS
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When discussing diabetes, most people don’t think about children. Though type 1 diabetes usually develops during childhood and is primarily caused by genetic factors, type 2 diabetes, while linked with several genetic factors, is associated with adulthood, obesity and poor eating habits over many years. However, today more and more children in the United States are developing type 2 diabetes.
For years obesity has been on the rise in the United States. As a country and a culture, we are addicted to oversized portions of fast food and processed foods with tons of empty calories and added sugars. And this epidemic doesn’t only affect adults.
Kids and
DIABETES:
_____________
Is Your Child
at Risk?
According to statistics gathered by the National Conference of State Legislatures (NCSL), over the past four decades, childhood obesity rates in the United States have almost tripled and an estimated 13 million children and adolescents are considered obese (having a BMI in the 95th percentile or above).
TYPE 1 VS. TYPE 2
Diabetes is an autoimmune disease. In the case of type 1 diabetes, the body’s immune system attacks and destroys the cells in the pancreas that produce insulin. Once those cells are destroyed, they cannot be re-grown or replaced, and patients have to take insulin for the rest of their lives. Though proper diet and exercise can help maintain health, diabetes is largely genetic and must be treated with insulin injections.
Type 2 diabetes, on the other hand, is caused by insulin insensitivity. While these patients may be genetically predisposed toward developing type 2 diabetes, it can
usually be prevented by maintaining healthy body weight and eating a balanced diet. For those
who develop type 2 diabetes, they may see major improvements in blood sugar levels after losing weight and changing their lifestyles, but they will most likely always have a tendency toward high and/or unstable blood sugar levels and should maintain a close relationship with their
doctors and keep a close eye on their diets and exercise regimens.
A RISING RISK FOR U.S. KIDS
Type 2 diabetes is preventable and it should be particularly easy to prevent in kids. However, according to the NCSL, 30% of U.S. children exercise fewer than three times per week and 75% of U.S. teens don’t eat the recommended servings of fruits and vegetables each day.
With numbers like these, it’s not hard to see why more and more kids in the U.S. are at risk for developing type 2 diabetes. So, is your child at risk? Take a moment to think about how often your child plays outside. Do you have your child enrolled in any sports or other activities that provide regular exercise? How often do you physically play with your children?
Kids follow our examples. If we sit on the couch every night eating sweets, our kids are going to learn those habits and mimic them. If, on the other hand, we are active and healthy, our children are more likely to be active and healthy as well. If you live in the United States, statistics show that your child is very likely at risk for developing type 2 diabetes, but you can combat that risk by promoting a healthy lifestyle.
By Dr. Ritu Goel
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By Lora Incardona
Caffeine, a natural substance found in the leaves, seeds and fruits of some plants, the most common sources being coffee beans, tea leaves, kola nut and guarana berries, is one of the most addictive drugs available. Yet, it is on the regular beverage menu of children from toddlers to teens.
It is no secret that caffeine stimulates the central nervous system, the reason for its categorization as a psychoactive drug. Parents don’t wake up every morning deciding to give their children a drug, but during a regular trip to the grocery store, many parents are sure to put caffeinated sodas and energy drinks in their carts, and later in the refrigerator, for their children to enjoy. Sure, a serving a day may be fine, but unregulated consumption may not be.
It’s hard to decide which is worse for a child whose day is full of physical and mental growth, the caffeine or sugar content of sodas and energy drinks. Both substances can interfere with learning and the much needed sleep of developing
bodies, not to mention overall good health.
The main source of caffeine for children is soda. An eye-opening fact regarding this statistic is that children who have one or more servings per day of sugar-sweetened soda are very likely to become obese. Obesity is more than being overweight. It’s about a shorter lifespan, the complications of diabetes and a limited ability to participate in life. Surely, sugared iced teas and energy drinks, two other common sources of caffeine, would also lead to obesity if consumed at the same rate.
One of the main concerns regarding caffeine is the effect it can have on the heart, even after one serving, and especially when consumed in large quantities, even if servings are spread over time. It has been shown that, when consumed in moderate amounts, caffeine slows heart rates and increases blood pressure in children; however, with greater amounts, the heart actually speeds up, setting the stage for possible
life-threatening heart arrhythmias and seizures. This is of great concern not only for parents of children who have known heart conditions but for all parents.
If caffeine is already a regular part of your child’s diet, it’s not too late to do something about it. As caffeine withdrawal can cause unpleasant symptoms, such as headaches, depression, sleepiness and irritability, it’s a best to reduce your child’s caffeine intake gradually, each week exchanging one caffeinated beverage a day with a healthier one like water or milk. The negative symptoms of withdrawal are temporary but if there are concerns, it’s best to speak with a healthcare professional.
Caffeine is a drug. It not only stresses the heart but alters the workings of the central nervous system. It can be just as dangerous as illicit drugs. So, instead of offering addictive and potentially harmful beverages, choose ones that will benefit your child’s health and well-being. You’ll both be glad you did!
Is CAFFEINE Harmless?
HEALTHY kids
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Your Child’s
How many times have you heard that breakfast is the most important meal of the day? You’ve heard it from your mother, your doctor and countless nutritionists. Still, most of us ignore this fact and make do with a cup of coffee that we may or may not supplement with a granola bar, a banana or a bowl of cereal.
This is bad enough for adults, but for kids it’s really asking for trouble. Children need breakfast to fuel their brains and help keep them alert and awake during their morning classes at school. Kids who don’t eat breakfast are more likely to have attention deficit issues because they feel restless, tired and hungry. As their hunger builds, they’re also prone to getting irritable and acting out.
If you want to give your children the best chance for a productive and enjoyable morning at school (or anywhere else), make sure that you give them the boost they need with a healthy, balanced breakfast. But what are the basics of a balanced breakfast and how can you make sure your child eats them every morning?
HEALTHY, KID-FRIENDLY BREAKFAST IDEAS
A good breakfast will contain protein, healthy fats, complex carbohydrates and lots of vitamins and minerals. Here are a few suggestions to start your child’s day on the right foot:
• A breakfast sandwich – Wholegrain toast, egg, cheese and tomato
• A homemade smoothie – Your child’s favorite fruit juice, pieces of frozen bananas, blueberries, strawberries and/or other fruit, and a dollop of yogurt
• A perfect parfait – Greek yogurt, slices of fresh fruit and a sprinkling of oats
You can also go with a more traditional breakfast of scrambled eggs, bacon and fruit or vegetables on the side, but be sure to keep portions small enough so they don’t weigh down your child and make him feel sluggish.
BREAKFAST FOODS TO AVOID
Now, you may be thinking, “But what about cereal?” Boxed cereal makes a convenient breakfast, but most cereals in the grocery store are packed with added sugar and are very low in protein and complex carbohydrates—especially the
cereals targeted at children. Providing a bowl of sugary sweet cereal for breakfast is as bad as starting their day with a candy bar. And some of the “healthy” cereals are just as guilty. Some can be fortified with banana or blueberries and milk, but others are just full of empty calories and won’t keep your child feeling full or energetic for more than an hour. Make sure you read nutrition labels before you buy any cereal.
Likewise, breakfast bars, toaster strudels and other on-the-go breakfast foods are all heavily processed and full of sugar, sodium and saturated fat. If you’re in a hurry, a banana, a bag of trail mix and a cup of milk are much better for your child than any of those other choices.
BreakfastBasics
By Dr. Samuel Caruthers
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TELL ME ABOUT Thanksgiving
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Michelle asked the children in her class to tell her about Thanksgiving. She thought it might be effective to inch toward its meaning by having them playfully correct some wrong ideas.
“Now let me think,” she started. “Thanksgiving? That’s the day when we think about all the stuff we have. And how we want more things than anybody else has. And how we don’t care about anybody but ourselves. And ... .”
“No!” the preschool kids were starting to chorus! “No-o-o!”
Then one little guy in the middle of the pack looked up and chirped, “That’s not Thanksgiving, Miss Michelle. That’s Christmas!”
Even children understand that there is something unique about the fourth Thursday in November. As much as I love Christmas, its radical commercialism leaves all of us feeling jaded at times. Children hadn’t yet collected their Halloween candy this year, but stores and television ads in the area where I live had already started the Santa shakedown.
Thanksgiving has somehow escaped almost unscathed. Oh, the florists may do a little extra business and there are
greeting cards for Thanksgiving but the focus of the day is still generations gathered at family tables. The traditional meal is pre-microwave and, so far, at least, there is no McTurkey or cranberry pizza.
An essay by Walter Shapiro makes this point: “In a nation where the mall never palls and seven-days-a-week shopping seems enshrined as a civic religion, Thanksgiving stands out as an oasis of tranquility and a reminder of the values that once tempered America’s materialism. This Thursday give thanks for the one holiday that cannot be bought.”
Before you sit down to your loaded table this week, do something to help insure that a person or family whose year has been bleaker than yours will have a hearty Thanksgiving meal too. Then, when you finally do sit down to your own, don’t feel guilty—just blessed—and bow with your dear ones to give God your sincere gratitude. As you get up from a table still heavy with leftovers, pray silently for God to make you sensitive to those whose hearts cry out for hope.
The blessings we celebrate will become our curse, unless we receive them with grateful hearts and with a willingness to share.
By Rubel Shelly
18. TELL ME ABOUT THANKSGIVING
20. WHAT YOU NEED TO KNOW ABOUT ALZHEIMER’S
22. WINNING THE WAR AGAINST DIABETES
24. CAN AIR FILTERS EASE ASTHMA SYMPTOMS?
26. HOW TO PROTECT YOURSELF FROM EBOLA
28. LOOK AT WHAT LACK OF SLEEP DOES TO YOUR FACE
30. FAT TRANSFER
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By Dr. Edie Cespedes
EARLY SIGNS OF ALZHEIMER’S
However, there are a few telltale signs that forgetfulness could be a symptom of early onset Alzheimer’s. If you or someone you love exhibits any or all of these symptoms, talk to your doctor about diagnosis and treatment.
• Increased forgetfulness – If you’re under a lot of stress and forget where you placed your keys, you are probably not at risk. However, increased forgetfulness to the point that it affects daily tasks and activities is potentially cause for concern.
• Difficulty with everyday tasks – Tasks that should be familiar and normal become more difficult than they should be.
• Difficulty making plans and schedules – For some people, Alzheimer’s first makes itself known when they begin having trouble creating plans, working with numbers or setting and maintaining schedules.
• Inability to retrace steps – If someone suffering from Alzheimer’s loses an object, they will often have difficulty or find it impossible to retrace their steps or remember where they last had it.
• Withdrawal from social activities and hobbies – As they begin to find it more difficult to keep up and remember things, people with Alzheimer’s start to withdraw from activities and hobbies that they once enjoyed.
• An increase in cases of poor judgment – As Alzheimer’s begins to progress, there is an increase in poor judgment calls.
• Confusion about location and/or time – Alzheimer’s sufferers may
What You Need to Know About
Alzheimer’ssuddenly seem to forget where they are or what time or date it is.
• Lack of attention to grooming – Those with Alzheimer’s will stop shaving or brushing their hair. Bathing happens less frequently and they don’t seem to notice or care.
• Mood and/or personality changes – People suffering from Alzheimer’s often become suspicious of others, paranoid, fearful and depressed as their memories leave them and they become more confused.
While most people associate Alzheimer’s disease with memory loss, it’s actually much more insidious and frightening than that. It may start with forgetting where your keys are and being unable to remember where you last had them, but that’s only the beginning.
MORE THAN JUST MEMORY LOSS
If Alzheimer’s were a simple case of memory loss and/or dementia, it would be a tragic disease but it wouldn’t be a killer. In later stages, Alzheimer’s affects the body’s ability to function, as the patients are no longer able to move their limbs, swallow or even breathe independently.
That’s why early detection and diagnosis are so important. Though there is no cure for Alzheimer’s, with a proper diagnosis, a patient can receive treatment to not only prolong life but also to prolong quality of life for many years.
Everyone forgets details sometimes. A task you were supposed to perform slips your mind. You run into someone you met recently, but you can’t remember his name for the life of you. Even people with amazingly accurate memories will forget things on occasion, and it’s nothing to worry about.
To schedule a private tour of your nearest location.We can also send you an information package with all our services.For more info visit us on the web at — www.mccigroup.com
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DIABETES
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Call us today to receive an information package with all our services and to schedule a private tour of your nearest MCCI location.
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BY Dr. Vladimir Diaz
>
WHY IS MY BLOOD GLUCOSE HIGH IN THE MORNING?
People with diabetes may have a morning high glucose once in a while, but if it is consistently high, then they need to consult their doctor regarding their medications. Some cases of a morning high glucose may be due to hormones that are released in the early morning. The recommendation is to check your blood sugar in the middle of the night, around 3 a.m. If the blood sugar is high, it may be the dawn phenomenon. If it is low, it may be a rebound high blood sugar causing a high blood sugar in the morning. This happens if you have a low blood glucose level at night and your body is releasing hormones as a defense mechanism against low blood glucose. The general blood glucose level guidelines according to the American Diabetes Association are between 70-130 mg/dl before meals.
HOW SHOULD I MANAGE MY DIABETES WHEN I’M SICK? Keeping physically active drives your insulin levels down, which is one of the most powerful ways to reduce your cancer risks. Try to exercise at least 3 times a week for 30 minutes and maintain a healthy body weight.
• Drink fluids, even if you are able to eat food. You need to replace the fluids that your body is losing due to high blood glucose levels, fever, vomiting and diarrhea and to prevent dehydration. It is recommended that you drink fluids every hour that you are awake. Drinks that have caffeine will only make the dehydration worse.
• Check your blood glucose every 2-4 hours when you are sick, especially if you are vomiting. Report any glucose levels to your physician or diabetes educator. If your blood glucose is high every time you check it, you may need to consult your physician and change your diabetes medication or dose.
• Never skip insulin injections or medications.
• Check your blood or urine for ketones whenever you are sick or if your blood sugar stays higher than 240 mg/dl. If you have diabetes, ketones in your system indicates that your body is in trouble.
• Take your temperature. Fevers can cause dehydration.
• Call your healthcare provider immediately if you have trouble breathing, vomit more than once during a 6 hour timespan, have diarrhea more than 5 times or longer than 6 hours, have a fruity odor to your breath, have moderate to large ketones in the urine, lose 5 pounds or more during the time you are sick, have a temperature over 101° F and have 2+ blood glucose readings in a row that are greater than 240 mg/dl or lower than 70 mg/dl.
WHAT DO I EAT IF I HAVE FOOD ALLERGIES AND DIABETES?
You still need to eat healthy. Focus on fresh vegetables, fruits, low-fat dairy products, chicken, and lean meats. Avoid prepared foods that may contain allergenic ingredients. Try to cook your own meals so that you know exactly what you are eating. You can also work with a registered dietitian to develop a specialized plan.
DOES INSULIN CAUSE WEIGHT GAIN?
Individuals with diabetes may experience weight gain when they first start taking insulin. When blood glucose levels are high, your body wastes the calories you eat because there’s no insulin to help the body convert the food into glucose. When your blood glucose is controlled with insulin, your body makes better use of the food you eat. Insulin can make blood glucose too low if not adjusted correctly. If you’re repeatedly treating hypoglycemia with food, this can result in excess calories and weight gain. It is best to work with your healthcare provider to adjust your insulin doses to minimize hypoglycemia.
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A chronic lung disease that causes tightness in the chest, wheezing, coughing and shortness of breath, asthma can affect almost anyone at any age. Medical research has shown a number of causes for asthma that include genetic and environmental factors. It can be induced by air pollution or by over-exercising, and it is linked to a number of genes.
If you have asthma, you already know that the quality of the air you breathe can have a significant effect on the frequency and severity of your asthma attacks. Because the disease constricts the airways, you most likely have more intense reactions to airborne allergens than most people do.
For asthma sufferers looking for relief at home, the right air filter can do a lot to improve the air quality and prevent asthma attacks, allowing you to breathe easy. Most homes with central heating and air conditioning also have mechanical HEPA (high-efficiency particulate air) filters built into the system.
KNOW YOUR AIR FILTERS
With a HEPA filter, a fan pushes air through the filter and any particles in the air larger than 0.3 microns get trapped in the filter’s screen and filtered out of the air you breathe. You can also purchase a stand-alone HEPA filtration system if your home does not have a filter in its heating and air conditioning system.
Other air filtering systems that can help improve air quality and decrease your asthma attacks include:
Can Air Filters Ease Asthma Symptoms?
Ozone Generators – These create ozone in higher levels to scrub pollution out of the air and are often used in rooms that have been contaminated with smoke.
Germicidal Air Cleaners – If you have a problem with bacteria and/or mold in your home’s air, you may want to consider one of these UV light air cleaners.
Electronic Air Filters – These filters use an electric charge to attract and trap particles in the air. They also produce small amounts of ozone.
WHICH FILTERS HELP ASTHMA SUFFERERS?
While they help clear away odors from smoke and other pollutants, ozone generators and electronic air filters are less effective for asthma sufferers. This is due to the fact that ozone is a mild irritant and anything that can irritate lung tissue can potentially induce an asthma attack.
If you are on the hunt for a filter that will help reduce your asthma attacks, a HEPA filter is the best way to go, especially if you can run it through your central heating and air conditioning system. This way, a single filtration system can work for the whole house.
To increase the effectiveness of your air filter, vacuum your carpets once a week and wipe away dust regularly. If you have had a problem with mold or other bacteria in your home, you may also want to invest in a germicidal air cleaner to further clean your home’s air. By maintaining a clean house and using a quality HEPA filter, you can eliminate many triggers of your asthma attacks.
By Dr. Jennifer Chovan
HOW TO PROTECT YOURSELF FROMEBOLA
By Lora IncardonaEbola virus disease (EVD) is actually a relatively new disease. The first outbreak occurred in West Africa in 1976. The most current outbreak, with the first case noted in March of 2014, also began in West Africa. With all the media coverage of the outbreak, there have been two question left unanswered: What is the source of the of the Ebola virus and how does it get transferred to the human population.
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It’s thought that fruit bats are the natural hosts of the Ebola virus, and through contact with other animals, particularly primates, the virus moves on to other hosts. Eventually, humans come into contact with those other hosts and contract the virus via contact with any of the various body fluids. Person-to-person transmission occurs in the same way, being transmitted through body fluids such as blood, sweat, semen, breast milk and saliva. Transmission can occur when the infected body fluid directly contacts broken skin or a mucous membrane of an individual. This can even happen by an individual coming into contact with contaminated body fluids left on surfaces or materials.
After an incubation period (the time between initial infection and the onset of symptoms) of 2-21 days, the infection usually takes only 6-10 days to kill an infected patient. Although the onset of symptoms tends to happen suddenly, for the first three symptomatic days, the infection can be mistaken for a common flu, but after that, symptoms worsen a great deal. The patient experiences diarrhea, nausea, vomiting, low blood pressure, a rash and severe headaches. As EVD progresses, some patients hemorrhage internally and externally, fall into a coma, suffer shock and/or experience multiple organ failure as well as other symptoms.
With a mortality rate greater than 50%, it’s no wonder people are concerned about the current outbreak, which has already claimed thousands of lives in West Africa and has claimed victims in a number of countries outside of Africa as well. Because EVD is a relatively new disease with fewer than 2300 cases prior to this current outbreak, the medical and science communities have yet to develop a cure, although some preliminary attempts to control the virus have been successful with some patients.
EBOLA IS NOT HIGHLY CONTAGIOUS
Fortunately, there is some good news. If you do not live in an area affected by Ebola or you have not recently traveled to one of the areas that’s been touched by EVD, you most likely have no need to worry. Also, Ebola is not an airborne disease, which makes it less difficult to contract, even if you live in or have traveled to an affected area.
To reiterate, Ebola can only be spread through contact with bodily fluids from an infected person who is already showing signs of infection. In other words, it cannot be spread during its incubation period. Protecting yourself from Ebola is actually as simple as maintaining good personal hygiene and avoiding direct or close contact with people, surfaces and materials that may be infected.
WASH YOUR HANDS
According to the CDC, if you believe you have come in contact with the disease, wash your hands thoroughly. Because the
BLOOD
SWEAT FL
UIDS
URINE
SALIVAdisease requires an exchange of bodily fluids, you can actually come in contact with it and not contract it if you wash your hands before eating, rubbing your eyes or touching your mouth or nose, and so on.
AVOID CONTACT WITH SICK PEOPLE
If someone in your vicinity is showing flu-like symptoms, avoid contact with them. If you can avoid getting a cold by avoiding shaking hands with or hugging someone who’s sick, think of how easy it is to avoid contracting a disease as difficult to transmit as Ebola.
DON’T FREAK OUT AND DON’T BUY A HAZMAT SUIT
Unfortunately, as is the case with many worrisome situations and outbreaks, there are people and companies trying to sell you “protection” that will do nothing more than drain your bank account. These people are nothing more than fear mongers and predators looking to capitalize on others’ tragedies.
You cannot protect yourself from Ebola by taking vitamin supplements. If you are not in direct contact with Ebola patients and their bodily fluids, you do not need a hazmat suit (and if you do come in contact with them, you are probably a medical professional who already knows how to protect against Ebola).
If you live in an area affected by Ebola, distancing yourself from anyone showing flu-like symptoms and being diligent about sanitation, you should be in no significant danger of contracting it.
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In a hilarious appearance on the Late Show a few years ago, Betty White opened her “Top 10” list for living a long and happy life with the advice, “Get at least eight hours of beauty sleep…9 if you’re ugly!” While the comment was certainly tongue-in-cheek, it’s actually based in truth. Lack of sleep will not only make you feel drowsy, cranky and sluggish all day, but it can also significantly affect your appearance.
EXISTING SKIN CONDITIONS CAN’T HEAL
When you sleep, your body works to restore and heal itself. Interrupting or cutting short deep, restful sleep interrupts this restorative process. If you are prone to acne breakouts, eczema and/or psoriasis, you’ve certainly noticed that these conditions worsen when you’re under a lot of stress. Well, they can also worsen when you don’t get proper sleep. If you want to save your skin from breakouts and rashes, get your beauty rest!
SKIN LOOKS OLDER AND DULLER
When you are in deep sleep, your body produces more growth hormones, which work to repair damaged skin and produce new, younger skin cells, too. Skimping on sleep means you spend less time in the deeper sleep cycles, which leaves your skin looking sallow, listless and dull. Without the restorative nature of deep sleep, you may also see fine lines and wrinkles appear at a much faster rate.
UNDER-EYE BAGS AND DARK CIRCLES
It’s well known that getting too little sleep can result in bags and/or dark circles under the eyes. In your twenties, they are minimal and only last from a few hours to a day at the longest. However, as you age, your skin doesn’t bounce back as quickly. Poor sleep habits could, in fact, result in permanent bags under your eyes.
Look atWhat Lack of Sleep Does
to Your Face
PROBLEMS WITH
HYDRATION
Sleep helps your body balance and distribute moisture. Without enough sleep, your body doesn’t have time to redistribute water evenly throughout your skin. This results in puffiness around the eyes and dry skin everywhere else. Getting enough sleep could really decrease the amount of moisturizer you need to use on your face in the morning.
HOW TO GET BETTER BEAUTY SLEEP
Fortunately, all you have to do to slow, stop or even reverse the damage of sleep deprivation is get good, consistent restful sleep, which is sometimes easier said than done. If you’re having trouble sleeping, try these tips:
Cut out your last cup of morning or afternoon coffee. It could be a big part of what’s keeping you up at night.
Go to sleep at the same time every night and get up at the same time every morning. A regular sleep schedule will help your body fall into a deep sleep more quickly.
Get at least 30 minutes of cardiovascular exercise, five times a week. This will help expend energy and regulate your sleep cycle.
Eat a larger breakfast or lunch and a smaller dinner. Eating a lot of food late in the day can cause sleep problems.
Keep these things in mind the next time you’re tempted to stay up past your bedtime. It could wreak havoc on your face by the morning.
By Dr. Robert Clum
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FAT TRANSFER
HV HEALTHY bodY
Many women and a growing number
of men want curvier, rounder and
shapelier rear ends. While thin
patients must opt for insertion of
special buttocks implants to fill out
their derrières, patients who can
spare the fat can undergo fat injection
in a surgical procedure known as
gluteoplasty, or Brazilian butt lift.
Augmenting your derriere with your own body fat is very appealing—the results can look very natural and, because fat is your own body substance, there is little chance for rejection.
Fat has some interesting properties. If it is injected into muscles it feels like muscle. The down side of transferring fat to the buttocks, face, lips or any other place in the body is that some of it will be reabsorbed by the body. And often, surgeons can’t really predict how much will be reabsorbed. What we can say is that what you have remaining after three months will be yours permanently.
One of the best ways for making fat cells remain in new sites in the body is to place pearl-size drops in different layers of the muscles and fat—starting with the deepest—where they will be close to a blood supply. That’s what will make the transferred fat survive. For butt augmentation, the layering method will create a smooth, more rounded buttock with no irregular places showing through the skin.
The buttocks are first contoured by performing liposuction in the areas around the buttocks to make them stand out more. Common areas liposuctioned include the back directly above the butt, the stomach and the thighs. Note that even the liposuction alone will give your lower body a more attractive look. Planting fat cells from those areas will cause your rear end to look like it has been lifted up and reshaped to be more curvaceous.
Of course, every Brazilian butt lift case is different, but the amount of fat required for each buttock is an average of about 250 to 350 cubic centimeters (cc) of pure
By Annabelle Lopez, MD
fat. So, for both sides, that equals about 700 cc, which is about ½ to about ¾ of a pound of fat. Most people are very pleased to have that amount of fat removed from their bodies.
Almost all rear ends look better with some added volume. It is amazing how much nicer the gluteus looks when more volume is added. And remember, it is not always a matter of how much fat is contained in one area but where the fat is located that actually decides what the shape of buttocks will be. I just about always suggest some form of gluteal augmentation with fat to most patients who are interested in having their buttocks shaped and contoured.
You may find some myths about fat while you are researching the procedure. One of the most widespread is that fat transfer will result in a lumpy or bumpy surface. Another myth is that fat transfer will create cellulite. Just the opposite is true—fat is frequently used to correct irregularities and deformities in the skin. So after fat transfer into your buttocks, your skin and rear will feel very natural and appear like it is your own—which it is because the fat has incorporated into your body.
Most patients want to know right away how long it takes to recover from a fat transfer into the buttocks. Our yardstick for that is the length of time it takes for you to recuperate from the liposuctioned areas. The liposuction incisions are very small, just enough to allow the suction cawand, or cannula, to go under the skin and take out the fat that we work with. However, your buttocks won’t feel any discomfort at all. After the procedure, you must wear a body garment for 6-8 weeks, but depending on what you do, you might be ready to go back to work the following day.
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HV
32 HEALTHY VALLEY
HV
Almost everyone loves a good, strong cup of coffee in the morning, but your coffee may be adding to your love handles and saddlebags. That’s right, when it comes to losing fat and shedding cellulite, you may want to reconsider that second cup of coffee (or even the first one).
Many coffee drinkers think that ingesting a stimulant in the morning helps kick their metabolism into gear, but it actually works against them. When you drink coffee or any caffeinated beverage every morning, you’re sending the wrong signals to your brain. In fact, the more stimulants you ingest, the slower your metabolism works.
Change Your Relationship with CAFFEINE TO REDUCE CELLULITE
ARE CAFFEINE AND STRESS MAKING YOU FAT?
On a similar note, when you’re under a lot of stress your body produces cortisol, which aids in fat production. This is an evolutionary trait that dates back to times when stress indicated a lack of food for a potentially long period of time. Our bodies still respond by storing fat and metabolizing food at a slower rate.
In addition to making you feel more anxious and promoting cortisol production, adding sugar to your coffee also adds a blood sugar spike into the mix. This disrupts insulin levels and interferes with weight loss as well as your energy levels throughout the day. Not only that, but most of us don’t drink our coffee black: we add sugar or an artificial sweetener.
However, using an artificial sweetener in your coffee is no better than sugar. The brain responds to sugar intake by producing dopamine, which makes us feel good. When we ingest sugar substitutes, our bodies get the same signal from the sweet taste that they get from sugar but without the dopamine reward. Our bodies will then continue “looking” for that reward with strong sugar cravings.
So, drinking a cup of coffee with an artificial sweetener in it may not spike your blood sugar, but it’s likely to make you crave a chocolate bar or a piece of candy later on. If you want to reduce the negative effects of caffeine on your weight loss program, you’ll need to reduce how much you consume and also reduce the amount of sugar you add.
HOW YOU USE CAFFEINE MATTERS TO YOUR CELLULITE
So, if you want to lose weight, you might want to switch to decaffeinated coffee and start practicing stress reduction. At the same time, though, caffeine is a major active ingredient in cellulite reducing creams. When applied topically, caffeine tightens and smoothes skin, and it works even better when you use it in conjunction with retinol.
In fact, Women’s Health Magazine has recommended the use of coffee grounds to exfoliate the skin because the roughness of the grounds sloughs off dead skin cells while the caffeine content tightens the skin and reduces the appearance of cellulite.
Cellulite is really no different than any other fat. If you increase your activity, decrease your stress levels and eat a balanced diet, you’ll notice that the cellulite start to melt away, especially if you say no to your morning cup of coffee. But if you do have your coffee, don’t waste your coffee grounds. Just use them as part of your skincare routine!
By Michelle Terrence
FiTnEss & bEAuTY
32. CHANGE YOUR RELATIONSHIP WITH CAFFEINE TO REDUCE CELLULITE
34. YOUR GUIDE TO WINNING THE WEIGHT LOSS BATTLE
Beauty
FITN
ESS
&hv
HV
34 HEALTHY VALLEY
FiTnEss & bEAuTY
Trying to losing weight can feel like a never-ending war. You manage to lose 10 pounds before the holidays, but when you get on the scale after New Years, you’ve gained back 15. You start a new intense workout program and it’s going great…until you take one day off. Before you know it, you’ve taken off a week and then a month, and then you’ve lost all of the fitness you gained while you were exercising regularly.
Whether your struggle is with diet, exercise or both, you need to recognize that the battle of the bulge is a marathon, not a sprint. More often than not, if you try to lose weight fast through a heavily restrictive diet and intense exercise regimen, you’ll gain it all back, and then some, in short order.
However, if you keep the following tips in mind, you will lose fat and gain muscle, your resting heart rate and blood pressure will drop, and you’ll feel more energetic and ready to take on the world. Plus, you’ll lose weight slowly, the way it should be done for lasting results.
the Weight Loss Battle
LOSING WEIGHT IS A MARATHON, NOT A SPRINT
Think of losing weight like getting rich. Get-rich-quick schemes don’t work and neither do crash diets. However, consistently saving a little bit of money and working toward your goals will result in more wealth. Likewise, losing weight slowly and treating weight loss as a long-term goal with a lifetime of benefits will get you into the pants size you’ve been longing for, and it will keep you there, too.
FOCUS ON NON-SCALE VICTORIES
Obsessing about your weight is a really good way to become discouraged and give up. Don’t weigh yourself daily or even weekly. Instead, focus on fitness goals and triumphs that have nothing to do with the scale. Can you run a mile without stopping? Can you bench-press your weight?
You’ll see a lot more success as you make and achieve fitness goals than you will by obsessively stepping on the scale. In fact, especially in the beginning, as you build muscle and lose fat, the number on the scale may actually increase, but don’t get discouraged. Most likely it means that you’re building muscles and getting fitter, as muscle weighs more than fat.
SEEK OUT EXCITING HEALTHY RECIPES
If you’re going to lose weight and keep it off, you need to understand that you’re not going on a diet. You’re making a lifestyle change, one that, hopefully, you’re going to stick to for the rest of your life. That doesn’t mean that you can’t enjoy delicious foods; it just means that you have to find healthy foods to get excited about. For example, substitute fruit, almonds, walnuts or pecans for chips or sweets when it’s time for a snack. And there are all kinds of really delicious meals that you can cook with seafood, chicken, turkey or lean red meat that don’t require creams, excessive butter or pre-packaged ingredients. The key is to find foods that are high in protein and/or nutrients instead of choosing junk foods with lots of empty calories.
Some days are harder than others. Plateaus and setbacks can be discouraging. But if you keep in mind that you’re on a lifelong mission to stay healthy and happy, you’ll have a much easier and enjoyable time losing weight permanently than if you were to go on a crash diet and a high-intensity exercise binge.
Winning
By Dr. Joseph Cunningham
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36 HEALTHY VALLEY
rEcipE
Serving: 1 pint
INGREDIENTS
• 2 carrots
• ¼ of a medium-sized
“sugar” or “pie” pumpkin
• 3-5 branches of broccoli
• 1 cucumber
• 1 tsp honey(optional)
• ¼ tsp grated ginger,
nutmeg, cinnamon and/
or allspice (optional)
Pumpkin is so rich with nutrients that it is a highly valuable vegetable.
Not many people know that pumpkin can be juiced and consumed in its raw form, allowing its highly valuable nutrients and enzymes to remain completely undisturbed. You can drink pumpkin juice straight, or you can mix it with various spices and other juices to enhance the flavor.
Pumpkin juice contains a range of nutritional vitamins and minerals, including vitamins A, E and C, along with helpful antioxidants, beta-carotene and vital salts. It also contains a very high level of calcium, making it ideal for bone building. Many believe it to be helpful in the fight against numerous health conditions like heart disease, insomnia, constipation, ulcers and much more. Hope you can enjoy it too!
By Carolina Portes
Carrot, Pumpkin, Broccoli, Cucumber
PREPARATION
Juice pumpkin in extractor or use a high-power blender, but you will need to strain it. Set aside.
Blend remaining ingredients, then add the pumpkin juice. The optional ingredients will add a pleasant taste and smell of this wonderful season.Pour, serve and enjoy!
The ingredients listed above have been adjusted to yield about 500-600 ml worth of juice.
BONE-BUILDING jUICE
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COMMUNITY EVENTShv
Every Wednesday (except 2nd Wed.)
Chair Yoga for Parkinson’s
12:45pm – 1:45pm
Offered by The ParkOptimists, a Parkinson’s
Support Group
St. Matthews Episcopal Church
7410 Sunset Dr., South Miami
For more information, call 305-243-0609
or 305-951-4933.
Every Wednesday
DBSA Depression and Bipolar Suppt. Alliance Mtgs.
6:00pm
Ages 18+
The Depression and Bipolar Support Alliance is the
Nation’s Leading Peer Led Support Group for people
diagnosed with Depression or Bipolar Disorde
Tamarac Community Center
8601 W. Commercial Blvd., Tamarac
For more information, call 954-724-2445.
Every 4th Wednesday
Alzheimer’s 4th Wednesdays Support Group
12:30pm – 2:00pm
Ages 21+
Mount Sinai Medical Center
The Wien Center for Alzheimer’s Disease and
Memory Disorders
4300 Alton Rd., Miami Beach
For more information, call 305-674-2121.
NOVEMBER 17
Express Yourself & Let Your Spirit Soar with Art
1:00pm – 3:00pm
Ages 21 and up
St. Matthews Episcopal Church
7410 Sunset Dr., South Miami
Free, including materials
For more information, call 305-243-0609
or 305-951-4933.
NOVEMBER 13
Attitudes About Aging Luncheon and Workshop
“How You Relate to Others Says a Lot: Sunny Skies
or Stormy Weather”
11:00am – 1:00pm
Sponsored by Samaritan Counseling Centers and
Christ the King Lutheran Church
11295 SW 57 Ave., Miami
Make a reservation by Nov. 10 @ noon
Cost: $10
For more information, call 305-665-5063.
NOVEMBER 20
Great American Smoke Out
Commit to be smoke-free for a day
Every Wednesday
Caring for the Soul – Honest Talk About Mental
Health
7:00pm-9:00pm
Temple Beth Am
5950 SW 88th St., Miami
For more information, call 858-775-0409.
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