Muscle Doesn’t Weigh More Than Fat – A Pound Is A Pound

Share Button

Submitted by the Baylor College of Medicine

musclearmThe reassuring phrase ‘muscle weighs more than fat’ can be heard reverberating in gyms across the country, but how much truth is there to it? A registered dietitian at Baylor College of Medicine says not much.

“The simple answer is, it’s false. One pound is 16 ounces regardless of what the tissue type or product is,” said Roberta Anding, a registered dietitian, sports dietitian and assistant professor in the Joseph Barnhart Department of Orthopedic Surgery at Baylor. “So, for example, a pound of marshmallows will occupy more space than a pound of raisins, but each weighs a pound.”

They key is that the way you look is going to be influenced by the type of tissue in your body, Anding said. Muscle is more compact than fat, so if you gain lean body mass, it is firm and occupies less space than fat.

Lean body mass is gained by consuming a diet adequate in protein, with protein distributed throughout the day at each meal, she said.

Examples of good sources of protein include:

1. Breakfast: eggs, yogurt, a glass of milk
2. Lunch: beans, lean protein meats, cheese
3. Dinner: Fish, quinoa, tofu, soymilk

In addition to eating adequate protein, Anding said that resistance training is the other important part of the equation.

“Training hard enough to fatigue the muscle signals the muscle to adapt and get stronger,” she said.

For examples of good resistance training workouts, Anding recommends consulting with a trainer who can teach you the proper mechanics of resistance training exercises.

Anding said that it can be frustrating when the numbers on the scale does not move.

“Let’s say you are reducing your calories, eating adequate protein throughout the day and strength training. You can lose 10 pounds of fat and gain 10 pounds of muscle and the scale shows no change. If your goal is to lose body fat and get stronger, a traditional scale may not be your friend. Advanced body composition tools that determine the percentages of fat, muscle, bone and water in your body can give you a better assessment of body composition changes,” Anding said.

At the end of the day, Anding said that focusing on consistency with diet and exercise will lead to success.

How Learning Health Informatics Can Improve One’s Medical Skills

Share Button

By Monica Mendoza

doctorWhether you’re a newcomer or a veteran of the healthcare industry, you may have noticed that hospitals and other healthcare organizations like International Medical Insurance firms have made the shift from manual paperwork to digital recordkeeping, especially when it comes to patient records and documentation. This is nothing new, as many industries have long since adopted computer technology to help them with their paperwork as well as their business processes.

What is new is that this shift has given rise to an entirely new way of treating patient data besides simply storing it for future reference. It’s called Health Informatics, which is the usage of information technology to collect, manage, and analyze patient medical data. This information is used to improve the delivery of healthcare to any given patient. This new trend has had such a significant and positive impact on healthcare that an entirely new industry has sprouted from it, with hospitals now employing Health Informatics experts to take full advantage of its benefits.

What does health informatics have to do with you, though? Even if you’re not a health informatics expert, why should it be important to you? The truth is that, even if that’s the case, you should still learn about health informatics, especially when it comes to navigating the systems and technology involved. In doing so, you’ll be better equipped to take advantages of the concrete benefits health informatics offers to healthcare staff, as well as improve your medical skills.

Here are some examples in how that happens.

It helps you manage your patients’ medical records better and easier.

One of the biggest challenges in healthcare has always been keeping documentation updated and accessible. Paper records and charts can easily be lost, misplaced, or forgotten entirely before they can even be placed in a patient’s file, especially on a particularly busy day.

Important test results may also be misplaced by the patient before they can even be looked at by a healthcare professional. In addition, manually searching for a patient’s records may take up valuable time and manpower. All these can result in a flawed or inefficient delivery of healthcare that could cost the hospital or organizations revenue.

Thanks to the adoption of health informatics technology, all the patient information that you could possibly need is accessible in one place—your computer workstation. The digitization of patient records, test results, and pertinent personal data into a database allows you to learn everything you need to know about a specific patient with just one click. This allows you to keep track of their health more easily while also enabling you to share their current health status with other medical professionals.

The mobile devices connected to the health informatics network also ensure that the records are immediately and automatically updated when new data about the patient comes in, such as a new test result.

By learning about health informatics, you’ll be able to better navigate your way through the technology involved and thus be able to manage your patients’ records better.

It helps you reduce trial and error in the treatment of a patient.

Trial and error in healthcare can be a costly affair, both in terms of resources being spent needlessly as well as posing serious and avoidable risks to the patient’s health. Mistakenly prescribed medication and misdiagnosis, for example, can result in the patient suffering health complications due to side effects and unneeded medical procedures. It can even lead to the patient suffering a more grievous injury or condition than what they originally sought medical help for. Such events can lead to even costlier consequences, such as medical malpractice litigation and wrongful death accusations.

Health informatics can help you and other medical professionals avoid these consequences by providing you immediate access to the updated information you absolutely need, eliminating any guesswork when it comes to crucial moments in the treatment path of a patient.

For example, it can warn you when it detects that you’re about to prescribe something that they’re allergic to or will have dangerous interactions with medication they’re already taking. It can also help alert you to specific conditions that your patient has been treated for in the past, which could help in getting a more accurate diagnosis. These and other benefits can help ensure a favorable outcome for your patient as well as cut down on repeat visits and procedures.

By minimizing trial and error, health informatics can help you become more efficient in diagnosing your patients’ conditions and treating them for these conditions. This also has the added benefit of improving the quality of healthcare that you can provide, along with increasing the level of patient safety in your healthcare facility.

It helps you enable your patients to make informed decisions about their own health.

The favorable outcome of a patient’s treatment doesn’t hinge completely on the quality of healthcare that they receive, but also on the ability of the patient to comprehend their medical condition and the treatment options available to them. By having an adequate understanding of the overall picture, the patient can then make an informed choice about their health, which would then lead to their most desired outcome.

This understanding can only be provided by you, their healthcare provider. They will ultimately rely on you to help them understand their condition and the options that they can take in managing their condition. Depending on how many patients you manage daily, you may have difficulties in ensuring that every patient you treat is fully educated about their health.

Health informatics can assist you in this regard as well. As it gives you quick and immediate access to your patient’s health records, test results and other paperwork, you can easily answer all your patient’s inquiries as soon as you pull up their file. Also, since the information in their file is guaranteed to be up to date and as complete as possible, you will also be able to update them on their treatment path progress reliably and accurately. All of this can contribute to an easier road to recovery for your patient.

Conclusion

Health informatics may seem like something that’s better left to the technicians and computer staff to worry about. However, with all these clear benefits and skill improvements that health informatics brings, it’s clear that this could be the newfound element that could truly revolutionize healthcare as we know it. You may be neglecting your own career as well as your patients’ welfare if you simply ignore it or let the opportunity pass you by.

Shape America #BIGFEATS

Share Button

#BIGFEATS

May 1-7, 2018

National Physical Education and Sports Week

SHAPE America’s National PE & Sport Week, held annually from May 1-7, celebrates the value of effective physical education and sport programs in schools around the United States. This year, Shape America will be highlighting some of our exceptional members and rising stars who are accomplishing “Big Feats” with their work — and leaving their mark on health education, physical education and sport.

During this week, and the entire month of May, look for these inspirational success stories and take advantage of free activities, lesson plans and advocacy resources from SHAPE America that can benefit your school and community.

Looking for a cool idea for May Week?

Take part in Project ACES – the world’s largest exercise class, on May 2.

The Topic Of Self-Acceptance

Share Button

womanweightsThank you to the Baylor College of Medicine for submitting this article to YourHealthJournal.com…..

When it comes to self-acceptance and how we feel about our bodies, we can be hard on ourselves. So how can we improve our attitudes about our bodies? Baylor College of Medicine’s Dr. Elizabeth McIngvale gives her tips on how to achieve a positive self-image.

“When it comes to how we view our bodies, social media can be a contributing factor, society plays a huge factor and then there are specific mental health conditions centered around eating disorders that can significantly impact body image,” said McIngvale, assistant professor in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor. “Additionally, the people we surround ourselves with can play a part in how we see ourselves.”

When it comes to seeing images on social media, McIngvale said the most important thing for people to remember is that we should not compare ourselves, especially to unrealistic images.

“Many times we compare ourselves to images that are airbrushed and filtered, which is not where we should be placing our importance or our significance,” she said. “Often when people go on trips, for example to the beach, one might get caught up looking at images on social media and think that is what they are supposed to look like in a swim suit, and they forget the real importance of the trip, which is to spend time with the people they care about.”

Doing activities you enjoy either with others or by yourself can make you feel healthier and improve your self-care greatly, McIngvale said. You have to transition your thinking away from traditional thoughts about how to view your body.

McIngvale recommends practicing positive self-talk. This can be done by reminding yourself that you are worthy, you are beautiful and also by being keenly aware that beauty is much more than the way you look on the outside.

“Beauty is not just physical. It is who you are as a person. It encompasses what you do for others and who you are as a part of society and your community,” she said. “It is important to remind yourself of your worth and of the things that you love about yourself.”

When you find yourself making comparisons to others, McIngvale emphasized that you should not feel that it is abnormal, because almost everybody does so and almost nobody feels like they are perfect.

familywalk“Often if I say to someone, ‘I want you to find one person’s body that you want,’ most people will actually say ‘I didn’t find that one person because I want her legs and I want her upper body and I want her stomach.’ The reality is that we all have areas of our body that we like compared to areas that we don’t like as much. It is about honing in on the qualities that you like about yourself, practicing acceptance and treating yourself better. Health is not synonymous with looks, we must remember that,” said McIngvale.

Body image is not rooted in substance, she explained. It changes every day and often even if we reach our ideal body goals, we still are not satisfied because we have a continuously unsatisfactory attitude toward ourselves. The focus should be on health and wellness not body image.

“Remember to think about your attributes that make you feel good and that are rooted in substance,” McIngvale said. “You should always be keeping yourself motivated about the traits that you love most about yourself and are most proud of about yourself. Often these qualities have nothing to do with looks but instead are focused on principles important to you and the way you define who you are and what you do.”

Project ACES Day Announced

Share Button

kidsjumpingJoin the world’s largest exercise class this May…..The 30th annual Project ACES global event will occur at 10 AM local time, Wednesday, May 2, 2018. It will be celebrated during May which is National Physical Fitness & Sports month.

On May 2nd, 2018 at 10 AM, all the children will either exercise, walk, jog, bike, dance, do aerobics, or a combination or all the above. Each school organizes its own participation assembly for the 15-45 minutes the program runs. There is no specific routine to follow, just have the children do some form of exercise at 10 AM. Feel free to be as creative as you would like. Many schools choose to invite local celebrities to the event and play music to accompany the activities. Organizers of local events can choose to get the whole school involved, or just selected classes. The majority of schools will get the entire school population outside on to a play field, put on music, and have everyone in the school have some fun by moving and exercising together.

If it rains, have a backup plan. Some schools have the student body go to the gym and do aerobics and calisthenics. Another option if it rains is to pump music over the PA system, and have the classes exercise in their classrooms. Invite the local media to cover the event. The children will love to see themselves in the newspapers or on TV. Proclamations from the Mayor’s and/or Governor’s office may also be read.

To learn more, please visit ProjectACES.com

Twice Is Nice: Enjoy Your Holiday Leftovers Safely

Share Button

Submitted by the Baylor College of Medicine….

familysoccerOne of the best parts of a big meal are the leftovers, and according to an expert at Baylor College of Medicine, there are some important safety tips to follow when storing leftovers this holiday season.

“Ideally, your refrigerator should be between 35 and 40 degrees Fahrenheit,” said Roberta Anding, a registered dietitian with Baylor. “If your refrigerator temperature is higher than this, then food safety is compromised.”

She also offered the following tips for storing leftovers:

* Promptly refrigerate leftovers in shallow dishes. Do not left leftovers cool off before putting them in the fridge. The longer the food sits out, the more likely it is to harbor bacteria. Food should be refrigerated within two hours of serving.

* When storing leftover turkey, make sure to take the stuffing out before refrigerating.

* Leftovers can be stored in the refrigerator for up to four days.

* Reheat leftovers to 165 degrees Fahrenheit. Use a meat thermometer to make sure the internal temperature is correct. When heating up leftover gravy, bring it to a boil.

* Consider freezing leftovers to extend their food safety window

Keep A Closer Eye On Your Loved Ones This Holiday Season

Share Button

Submitted by the Baylor College of Medicine

grandparentsThe holidays are meant to bring joy, but for the elderly, they often cause emotional stress and may even bring health issues to light. An expert at Baylor College of Medicine gives tips on signs and symptoms to look for when traveling with or visiting an elder adult.

Safe travel advice

“Simply traveling long distance to visit relatives can become increasingly stressful as individuals age,” said Dr. Angela Catic, assistant professor in the Huffington Center on Aging at Baylor.

During their travel it is important for family members to ensure that elders have their medications and assistive devices easily available. They should monitor loved ones for signs of increasing fatigue, difficulty walking or that they are too warm or cool. If traveling by plane, elders should be encouraged to walk about the plane one time per hour, if they are able, or at least pump their legs while sitting in their seat.

Health checks at the holidays

If family members do not see elders on a regular basis, getting together during the holidays is a practical time to check on their health and assess if their living conditions highlight any concerns. This may include increasing forgetfulness, difficulty taking medications appropriately, lack of balance or physical issues such as appearing more short of breath.

In addition, a home not being as clean or tidy as normal may indicate issues with cognition or a lack of physical ability to maintain a past level of cleanliness. If elders are not wearing clean clothing or grooming to past standards, children should investigate if it is because they are physically unable to do so or if cognitive issues are playing a role.

Loved ones should be aware of signs of anxiety or depression in elders including becoming withdrawn, seeming more anxious or agitated than baseline and tearfulness. If children notice these symptoms, they should discuss them with the elder and encourage evaluation by a medical provider.

“Elders with dementia are particularly vulnerable during the holiday season,” Catic said. “As dementia progresses, change in routine can be very difficult and may result in increased confusion and behavioral issues.”

Some good practices for families include:

* Maintain the elders’ routine as much as possible

* Minimize overly noisy or boisterous gatherings

* Simplify gift giving and elaborate meals

* Be sure that the elder has plenty of time to rest.

With permission from the elder, it is often helpful for family members to discuss concerns with the elder and their home health providers or physician. To make this holiday season less stressful, family members are encouraged to assist elders with house cleaning, car service for travel, cooking meals and help them with their shopping.

Exercise US

Share Button

exerciseuslogoThe official date has been set regarding the ninth annual Exercise US program which is now scheduled for September 28, 2017. Due to many requests, the event has been moved from October to September in honor on National Childhood Obesity Awareness month. Feedback from around the country has been outstanding, as the schools and organizations involved loved the concept. We hope that year nine of the event will be just as successful! Thank you to all schools and organizations involved in the Exercise US program during the first eight years, as your support made the program a big hit. If you are new to the program this year, visit this link.

Health, Happiness And Well-being

Share Button

By Mandy Kester

joggersWhat Does it Mean to be Well or Healthy?

It would seem that well-being or wellness are the latest buzzwords when it comes to talking about our health and lifestyle. Such terms refer to a general reference for the positive condition of an individual or group.

However, well-being and wellness are not the same thing. Well-being refers to a more holistic whole-of-life experience, whereas wellness refers just to physical health. This can also be applied to different areas of life, such as general health, psychological and emotional aspects. According to Naci and Ioannidis, wellness refers to diverse and interconnected dimensions of physical, mental, and social well-being that extend beyond the traditional definition of health. It primarily includes lifestyle choices and activities aimed at achieving our physical pinnacle, mental alertness, social integration and a sense of accomplishment and satisfaction tied to personal fulfillment. A large part of achieving and reaching a positive sense of well-being is the pursuit of happiness and being happy. How do you obtain such a lofty goal? Easier said than done we know but, it is possible.

The Pursuit of Happiness

Everyone wants to be happy and yet very few people are truly happy. Why is that? What does happiness entail? According to psychologist Martin Seligman, the proponent of Positive Psychology, happiness is not the result of good genes or luck. Rather, real, lasting and meaningful happiness results from focusing on your own strengths and not on your weaknesses. By doing so, you will improve all aspects of your own life. Again, easier said than done.

Achieving happiness can also be as easy as trying or learning a new thing. For example, a new hobby, learning a foreign language, trying an exotic food, traveling, etc. You get the picture.

Happiness is always tied to health. It is interchangeable. If you are unhealthy, you will likely be unhappy. So, it makes sense that working on your health is key to achieving real, lasting and meaningful happiness.

Health and Well-being

healthyheartWe all have a different understanding and notion of what health is. Health means a lot of things. It could mean being able to walk a mile, not to feel aches and pains, to feel energized. In short, the list is endless. The World Health Organization defines health as a “state of complete physical, mental, and social well-being and not merely the absence of disease”. Our health is affected by many factors such as the environment, the existence or absence of a support network (like family or friends), where we live (city vs. countryside), our finances or lack of them, as well as, our lifestyle. Some of our lifestyle choices can lead to good or bad physical health.

Some of these may include but are not limited to:

* Level of activity/exercise we choose (ranging from light walking to hardcore aerobics or bodybuilding)

* Diet (whether it is balanced full of vegetables, fruits, grains, proteins and carbs or full of junk food)

* Sleep (not only the amount but the quality is important)

* Alcohol consumption (this pertains to the quantity and frequency and whether or not it is abused)

* Smoking (this should be avoided as much as possible)

* Knowledge (being informed is crucial in today’s health conscious world. Sites like Reviewy are full of comprehensive health articles and reviews)

Final Thoughts

So, how do you achieve well-being? Is it via achieving happiness? Through being healthy? Or all of the above? The combination and method is up to you. The important thing to remember is that you need to work from within to better yourself and your outlook on life. Everything else will fall into place.

Flex Belt

Share Button

Review coming soon about the Flex Belt! I have been asked to give this device a try to review it….so keep posted for further updates.

Flex BeltThe Flex Belt Ab Belt Workout – FDA Cleared to Tone, Firm and Strengthen the Abdominal Muscles.

How Does the Flex Belt Work?

Here’s how it works: The unique construction of the Flex Belt features three pre-positioned, medical-grade GelPads, covering the central abdominal muscles and external obliques.

Signals from the ab belt reach out to nerves where they are most concentrated.

These nerves branch out to reach all the abdominal muscles (not just those under the pads) causing them to relax and contract naturally, working all the muscles at the same time.

To learn more about the Flex Belt, please click here.