They come earlier and earlier every year, toward the end of November now, the holiday tins of cookies, candies, and cakes  start coming and keep coming until new years. They are around the office,  they are at holiday parties, they are  in your dining and living room.

Become aware of these things. The classic tin of popcorn. The carmel corn has lots of fat and calories. One cup of the stuff  can be loaded with unwanted fat and calories. For about 6 weeks, you need to watch out and have a fat and sweet allowance. Visit mypyramid.gov to find our what your daily cheat allowance and holiday suggestions.  Focus on smaller portions and the nuts. You need to get in the habit of thinking about just about every thing you put in your mouth for at least 6 out of 7 days out of the week. 

It is a balancing act. The secret is learning how to balance your “energy in” and “energy out” over the long run.

“Energy in” is the calories from the foods and beverages you have each day. “Energy out” is the calories you burn for basic body functions and physical activity. -  Sugar can be one on the worst holiday culprits. Sugar works in the body by giving us a quick high, which results in a crashing low, taking our energy and vitality with it. Sugar depletes the body of vitamins and minerals and adds excess fat.

During this holiday season, just try to be aware of everything you are eating and try to make smart choices. 


 Dr. Dominic Gaziano - Dr.  G
         The Feel Good Health Guy
         Health & Wellness Expert

There is a great deal of advice about diet and nutritional supplements for arthritis and rheumatism in magazines, books, and on the internet. Much of it is confusing. Claims are made for many food supplements and diets, suggesting that they help with arthritis.

Some of the advice, particularly on the internet, is given by companies who produce food supplements, and who have an obvious interest in you buying their products!

The Arthritis Research Campaign says the right diet can certainly help some people with arthritis and rheumatism. For example, if you are overweight and suffer from arthritis, one of the most important things you can do to help yourself is to change the amount and type of food you eat. Recent research has also discovered several new links between arthritis and diet.

Current evidence suggests that oily fish is likely to be beneficial if you have an inflammatory type of arthritis (such as rheumatoid arthritis, reactive arthritis, psoriatic arthritis, or ankylosing spondylitis). Oily fish helps protect against heart disease and is good for your health in general, but the strongest evidence that it can help arthritis relates to inflammatory arthritis. Salmon is a great source.

You also want avoid sugars. And like mom always said, eating lots of fresh fruits and vegetables are ALWAYS good for you!



 Dr. Dominic Gaziano - Dr.  G
         The Feel Good Health Guy
         Health & Wellness Expert

The flu season is from typically November to April, with most cases occurring between late December and early March, but the vaccine is usually offered right about now. (October).

Getting the shot before the flu season is in full force gives the body a chance to build up immunity to, or protection from, the virus. Although you can get a flu shot well into flu season, it's best to try to get it earlier rather than later.

In times when the vaccine is in short supply, certain people need it more than others. The Centers for Disease Control and Prevention (CDC) often will recommend that certain high-risk groups be given priority when flu shot supplies are limited. Call your doctor or local public health department about vaccine availability in your area.

There are millions of strains of viruses in existence, but only a few grow strong enough each year to wreak havoc on your body. Every year, the CDC puts together the flu shot to protect us from the viral strains they think will be the major players in the upcoming year. The side effects include the possibility a low-grade fever lasting twenty-four to forty-eight and general malaise.

The flu shot is very beneficial for the elderly. Thousands of elderly die each year of the flu or flu related complications. Many elderly get pneumonia, an infection in the lungs that can lead to death. A small shot seems worth avoiding nasty infections, days cooped up in bed, and possible serious medical complications.

The flu vaccine can help reduce the average person's chances of catching the flu by up to 80% during the season. Because the vaccine prevents infection with only a few of the viruses that can cause flu-like symptoms, it isn't a guarantee against getting sick. But even if someone who's gotten the shot gets the flu, symptoms usually will be fewer and milder.

 Dr. Dominic Gaziano - Dr.  G
         The Feel Good Health Guy
         Health & Wellness Expert

The sweet summer wind has come and gone. Your summer fling has ended and now it’s time to get serious. Well maybe just more focused. There is no reason that the fun has to end.

Autumn is a beautiful time of year and should be celebrated as much as summer was.

Try getting out on a bike tour. Find a country road or rural bike trail and go for a long bike ride with a friend or a group. If you are not a biker, then go for a long hike in the woods, pack a lunch make a day of it.

If you live near the coast, on either east or west coast, I recommend a scenic highway drive. Take mini trips to neighboring parks where they have social hiking groups that hunt for wild mushrooms, bird watch or geo-track.

Plan a trip to Wine Country and take a walking or biking tour. If you have ever wanted to crush grapes between your feet, then fall is the best time to visit Wine County. Wineries usually harvest in late September or early October. Fall is also apple-picking time. Visit an apple orchard where they feature a variety of apple trees. Do you know an orchard in Wisconsin has 120 different types of apples that you can sample? Some orchards have apple wine and fresh cider for tasting. Indulge, but not too much!

 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

With the fresh fruits of summer now fading into memory and the weather turning cool, a whole new season of produce comes to the fore.

COOKING LIGHT published a great piece on PUMPKIN POWER!

From grocery stores to CSAs (Community Supported Agriculture), there are hard squash and pumpkins aplenty in the fall, harbingers of the winter ahead. Squash appeals to our instinct to settle in, to create hearty meals that will get us through the coming chill.

Store winter squash and pumpkins in a cool spot with good air circulation (not the refrigerator, but a cool pantry or cellar) for up to 1 month. They will nourish you through the winter: one cup of cooked winter squash has few calories (around 80) but is high in both vitamin A (214 percent of the recommended daily value) and vitamin C (33 percent), as well as being a good source of vitamins B6 and K, potassium and folate.

Canned versus fresh: Preparing canned pumpkin is quicker, but fresh tastes sweeter. When it comes to nutritional value, fresh packs more fiber, but the heat used during the canning process causes more "bioavailable" beta-carotene to form.

EATING WELL has some great recipes as well online for pumpkins and squash!


 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

Galleria UNICO and Dr. Dominic  Gaziano
present a special event this week,

Wednesday, September 10th
6:30 - 10pm

In the new  Galleria Unico,
44 E. Superior, on the 2nd floor.


TEA  FOR  YOUR HEALTH, BEAUTY & CANCER PREVENTION TREATMENT!

     Free mini-spa treatments - 6:30-7:30pm

     Presentation -  7:30-8:15pm

     More mini-spa treatments - 8:15-9:00pm

     Music   8:30-10:00pm

     Tea bar, wine , appetizers all evening!



Tickets are $25 by September 8 .....or $30 at the door
Purchase advance tickets online through Galleria Unico
Program details online
All proceeds to benefit  IMERMAN ANGELS - the world's LARGEST one-on-one cancer support group!



 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

What is GERD (acid reflux)?

Gastroesophageal reflux disease, commonly referred to as GERD or acid reflux, is a condition in which the liquid content of the stomach regurgitates (backs up or refluxes) into the esophagus. The liquid can inflame and damage the lining (cause, cause esophagitis) of the esophagus although visible signs of inflammation occur in a minority of patients.

At night during sleep, gravity is not in effect, swallowing stops, and the secretion of saliva is reduced. Therefore, reflux that occurs at night is more likely to result in acid remaining in the esophagus longer and causing greater damage to the esophagus.

Heartburn symptoms caused by GERD are usually relieved by drugs called proton pump inhibitors (Prilosec, Prevacid, Aciphex, Protonix, Nexium, Zegerid), however, some people take a holistic approach as well. Karen Hanrahan at Mother Earth says, "Here is a potential list of high qaulity nutritional products that can offer relief and rebuilding and perhaps even a natural prevention strategy for esophageal cancer."

 

Chewable Calcium - a natural antacid without the high sodium, food dyes or artificial sweeteners

Friendly Bacteria - all health begins in the colon - by creating a strong fluora you absorb nutrients more effectively from your diet. A healthy colon also increases immune function

Digestive Enzymes - when the stomach begins to falter sometimes the enzymes needed for digestion are hindered - this supplement gives you specific enzymes needed to process certain foods

Calcium Magnesium - acid reflux has muscle spasmatic symptoms - calcium and magnesium is a natural muscle relaxant

Essential Fatty Acids - offer natural reduction of inflammation

Alfalfa - can alter the stomach PH making it less acidic

Peppermint and Ginger - a tea that can be soothing

Medicine.net has a list of 28 lifestyle tips that could also help. Like avoiding acidic foods, excessive chocolate and alcohol, avoid/cut down nicotine, and elevate your head and/or bed for sleeping.

A bitter taste in the mouth, a chronic cough, sore throat, throat pain, fatigue ... if you're waking every morning with these symptoms of nighttime heartburn / GERD, talk to your doctor. 


 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

Yoga books tell us that Yoga, as we all know, is aimed to unite the mind, the body, and the spirit.

Yogis view that the mind and the body are one, and that if it is given the right tools and taken to the right environment, it can find harmony and heal itself.
 
Yoga therefore is considered therapeutic. It helps you become more aware of your body's posture, alignment and patterns of movement.
 
It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. This is one of the foremost reasons why people want to start practicing Yoga - to feel fitter, be more energetic, be happier and peaceful.

Many benefits come from yoga like sleeping better, improvement of memory, it can help regulate cholesterol, and even help boost energy level.

You can find a lot of useful information online at A B C's of YOGA  and  Yoga Basics.


 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

A  study published in The New England Journal of Medicine last week says," A low-fat diet is not the only safe and effective way to shed pounds, according to a new study that shows low-carbohydrate and Mediterranean diets also result in weight loss, and appear to also offer other health benefits."

Iris Shai , RD, PhD, and researchers from Harvard University and other institutions assigned 322 moderately obese men and women, average age 52 and with a body mass index (BMI) of 31, to one of three diets.

The low-fat diet was based on American Heart Association guidelines. In the group following this diet, women ate 1,500 calories a day and men ate 1,800 calories. They took in just 30% of calories from fat, including 10% saturated fat, and were limited to 300 milligrams of cholesterol a day. (A large egg has about 200 milligrams of cholesterol). They focused on eating low-fat grains, vegetables, legumes, and fruits -- and reduced intake of extra fats, sweets, and fatty snacks.

The Mediterranean diet was based on the writings of Walter Willet from Harvard Medical School. In the group following this diet, women consumed 1,500 calories a day and men consumed 1,800 calories. The goal was to eat no more than 35% of calories from fat, and the main sources of added fat were olive oil and a few nuts a day. The diet was rich in vegetables and low in red meat, with fish and chicken replacing beef and lamb.

The low-carb diet was based on the Atkins plan. In this group, calories weren't restricted. These participants were told to eat about 20 grams of carbs a day (about the amount in two slices of bread) for two months, and then increase it to no more than 120 grams a day. They focused on vegetarian sources of fat and protein and avoided foods with trans fat.

All the details of the report were on WebMD this week!


 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

If you belong to a gym--and there are 42.7 million of you! Putting in time at the gym is supposed to make you healthier, but if you aren't careful, it could cause an unexpected illness. If fungi or bacteria wanted to find the ideal place to grow, your gym might offer one of the best sites around. Fungi and bacteria thrive in warm, moist places, such as hot tubs, pools, shower stalls and sweaty clothes. According to Brian Adams, M.D., "There are a bunch of things people can pick up at their gym if they aren't careful."

According to the Centers for Disease Control and Prevention (CDC), a bacteria called methicillin-resistant staphylococcus aureus (MRSA) was recently found in recreational athletes. Although, MRSA is a version of the common staph bacteria, it is resistant to the methicillin antibiotic, which makes it especially hard to treat. While "normal" staphylococcus aureus is a microbial skin infection easily treated with antibiotics, MRSA is more difficult to treat and can infect the blood and bones--a potentially life threatening complication. MRSA's antibiotic resistance also makes it more likely to spread, since the normal course of treatment does not eliminate it and the infected person remains a carrier. The CDC cites close physical contact and equipment sharing as reasons for outbreaks. Researchers have also found E. coli, strep-bacteria and the influenza virus in gyms and on athletic equipment.

Always wipe down a machine before getting using it - preferably with a sanitizer

Always wash your sweaty clothes after a work out and shower off your body

Wear flip flops in public showers

Don't re-use your water bottle

Always take a fresh hand towel to the gym with you

Try not to touch your face or mouth during your workout



 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

      

You've probably noticed that when you pet a soft, warm cat or play fetch with a dog whose tail won't stop wagging, you relax and your heart feels a little warmer. Scientists have noticed the same thing, and they've started to explore the complex way animals affect human emotions and physiology.

Study after study has shown that animals have a calming effect on us humans (unless you are house breaking). Enjoy outdoor activities with your pup. Take a long walk, go to the dog park or beach, and be social with other dog owners. If you don’t have a dog, tag along with a dog owning friend or ask to pet sit for an afternoon. A good game of chase is great aerobic activity. Did you know that there is a place called “lets pet puppies” that lets you socialize a young pup by playing with them.

Ready for a bigger animal and a bigger challenge. Go horseback riding.

If you have ever done any real horseback riding (and I’m not talking about the ponies that circle around), you know what a great workout it can be. Horseback riding not only exercises your body, but your mind as well. Learning how to control your horse and use your body can be a mental and physical challenge. Even with the challenges, being with horses out in nature can be incredibly relaxing.

Scared of dogs or horseback riding? Go to the zoo and watch the orangutans. At least they will make you laugh!

 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

I've recently learned about an incredible event about which I'm pleased to provide some information...

The first ever International
Happiness Day on July 10th!

The goal: Get 1,000,000 people or more to choose to experience deep inner happiness starting on July 10th!  More than 194 countries will be participating.

How much happiness and joy are you willing to experience in your life?

Why happiness? People who choose to experience happiness daily enjoy great health, fulfilling relationships and success. 



The International Happiness Day Panel have created tools, mp3 audios and live phone events to support people in choosing happiness for themselves...all FREE!

And you can find an example of some of the free tools and checking out the "Happiness Increasing Techniques".

Decide that this monumental day will be the first day of the rest of your happy life!  Check out the events, tools and video and the Happiness Panel .

Inform everyone you know and be a part of International Happiness Day on July 10th, 2008!


Dr. Dominic Gaziano - Dr. G 
  The Feel Good Health Guy / Health & Wellness Expert 

Dancing is so popular!

It's all over television these days. And it can be great creative exercise for the people that say they don't have time to exercise! Everyone can find some time dance....dance while you are cleaning the house!

Dance forms develop flexibility and coordination.

Dance encourages creativity and reduces tension.

It stretches and strengthens the muscles, and lubricates the joints.

Dance fitness videos are exciting and effective. These dance exercise videos and dvds combine high-energy music with non-stop movement. Here you'll find dance workout videos in a variety of motivating styles. From jazz to ballroom, from Salsa to Brazilian -- these dance workouts will keep you moving!



 Dr. Dominic Gaziano - Dr. G 
  The Feel Good Health Guy / Health & Wellness Expert 

Summertime...It’s time to show some skin.

You should do a general body survey, looking for dark moles that may have changed in color or gotten bigger lately. If you have been a sun worshiper most of your life, then it is time to take a closer look at your skin.

Many skin conditions heal themselves all on their own. The skin is a pretty remarkable organ, but some times it is necessary to see your primary care doctor. Yes, your regular doctor can help treat a number of skin issues. It’s time to see your doctor if a new rash appears or if you notice any changes in your skin. They may refer you to a dermatologist for specific issues and concerns.

 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

The victim count in the tainted tomato outbreak leaped to 550  last week even as U.S health officials announced that the salmonella contaminant did indeed come from farms in Florida and Mexico. The whole scare seems to be over - "The marked increase is not due to new infections, but mainly because some states improved surveillance in response to this outbreak, and laboratory identification of many other previously submitted strains has now been completed," said Casey Barton Behravesh, with the U.S. Centers for Disease Control and Prevention. - So it would appear that the tomato scare is over and most markets and restaurants are starting to return to normal.

Salmonellosis is an infection caused by bacteria called Salmonella. Most people infected with Salmonella develop fever, diarrhea, and abdominal cramps 12 - 72 hours after exposure. Although illness usually lasts 4 - 7 days and most people recover without treatment, severe illness may occur that requires medical attention and hospitalization. In these patients, the Salmonella infection can spread from the intestines to the bloodstream and then to other body sites. In this situation, the infection can cause death unless the patient is treated promptly with antibiotics. Infants, elderly people, and people with impaired immune systems are more likely than other people to become severely ill.

ALWAYS WASH YOUR PRODUCE! Fresh produce has a natural protective coating that keeps in moisture and freshness. Whether produce comes from your garden or from the store, it should always be washed just before serving, to help reduce health risks. 

 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

I recently discovered Judy Lubin and her book THE HEART OF LIVING WELL - and her blog, HEART AND STYLE. Judy is  founder of Heart and Style, is a women’s health and lifestyle expert, speaker, advocate and author. Judy inspires and empowers women to live a heart-inspired life—a life that embraces wellness and celebrates who we are at heart. Originally developed to educate women about their risk for heart disease, Heart and Style now merges Judy’s passion for and philosophy on living a healthier and fuller life.

She did a great post called 5 SECRETS TO A HAPPY HEALTHY HEART. She explains "While most of us recognize that there’s more to health than just our physical wellbeing, the emotional link to our heart health is often overlooked. But the reality is that our emotions have plenty to do with keeping our hearts in tip-top shape."


 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

In the news recently, an experimental vaccine can provide long-term protection against prostate cancer in mice genetically predisposed to the disease, new research indicates.

"By early vaccination, we have basically given these mice life-long protection against a disease they were destined to have," senior investigator Dr. W. Martin Kast, from the University of Southern California in Los Angeles, said in a statement.

"This has never been done before and, with further research, could represent a paradigm shift in the management of human prostate cancer."

A Food and Drug Administration (FDA) advisory panel announced the  new treatment designed to turn the body's own immune system against deadly prostate cancer tumors is both safe and effective.

Last week it was announced, more than half of men with metastatic, hormone-refractory prostate cancer had longer-than-estimated survival after treatment with an adenovirus/PSA vaccine, showed a phase I study.

About half the patients had increased PSA doubling time and about 70% had anti-PSA T-cell responses associated with tumor destruction, reported David Lubaroff, Ph.D., of the University of Iowa in Iowa City. No patient had a vaccine-related adverse event.

This is exciting news for men!


 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 

Gout (also called metabolic arthritis) is a disease created by a buildup of uric acid. In this condition, monosodium urate or uric acid crystals are deposited on the articular cartilage of joints, tendons and surrounding tissues due to elevated concentrations of uric acid in the blood stream. This provokes an inflammatory reaction of these tissues.

A  rheumatologist can diagnose gout and give you guidelines for dealing with the symptoms and how to improve your diet. The serum level of uric acid is the primary risk factor for gout. A diet low in purines reduces the serum level of uric acid, unless these levels are caused by other health conditions and not as responsive to dietary changes.

There are lots of good suggestions online, but as always, check with your personal care physician.

Drinking alcohol can increase your risk of developing gout and can bring on a sudden attack if you are already a gout sufferer. Drinking fluids reduces the likelihood of crystals forming in the kidneys. As a general rule, drinking 8–10 glasses of fluids a day (1–1.5 litres) is recommended. All drinks, except alcohol, count towards your fluid intake, including caffeine containingdrinks such as tea, coffee and cola.

 Dr. Dominic Gaziano - Dr. G 
                The Feel Good Health Guy /  Health & Wellness Expert 
 

General guidelines for anti-aging and better skin say low saturated fat, lots of salmon, lots of fresh fruits and vegetables, and low salt and low sugar.

In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet.

WATERMELON - Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice.

Avacado - A good source of Vitamin E.

Berries - loaded with anti-oxidents.

Dr. Perricone, the anti-aging guru, suggests Alpha Lipoic Acid, DMAE, and L-Glutamine vitamin suppliments  also help slow down the aging process and can help turn back the clock slightly.