Just One Thing: Supercalifragilisticexpialidocious About Stroke

As we wind down the month of May and our Spotlight Series on stroke, we want to leave you with one last thought.

Stroke patients are almost always over the age of 65, right? WRONG. BIGTIME.

We know from the Centers for Disease Control that more than half of all deaths annually from stroke and heart disease happen to people who are UNDER THE AGE OF 65.

Remember that most strokes are preventable. So, take your younger-than-65 eyes and focus them on information about how you can lower your risk of ever having a stroke. Then, take your younger-than-65 body and turn those prevention ideas into a way of life.

They say thinking FAST is a Stroke of Genius. Well then, thinking PREVENTION is a Stroke of Supercalifragilisticexpialidocious Genius!
Just One Thing to think about…

If you want to know more about the biggest causes of stroke and what you can do about them, go to www.womenandwellness.com and click on Spotlight Series.

7 Food Hacks For Weight Loss

The term ‘hack’ is being used a lot lately. While it used to have a negative connotation, these days to ‘hack’ is to find a quicker, easier and more effective method for achieving a goal.

There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I’ll share with you today, fat loss hacks.

Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are our 7 most effective Fat Loss Hacks…

Fat Loss Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

Fat Loss Hack #4: Protein Powder

Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.

Fat Loss Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.

Fat Loss Hack #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.

Start using these Fat Loss Hacks today and enjoy a leaner, more fit physique. Let us know when your jeans start to feel loose around the waist!

Your challenge:

Try one of these fat loss hacks in the next 7 days and let us know how it works!

What Kind of Sleep Are You Getting?

This past Tuesday, we were delighted to hear from Steven Arnett, a Polysomnographic Technologist from the Sleep Disorders Center at North Florida Regional Medical Center. Steven spoke at The Village as part of NFRMC’s Healthy Aging program. We found his talk so interesting; we decided to share some of what he taught us with you.

What is Sleep?

We sleep for one third of our lives. How long we sleep each night changes as we age, so it’s important to know more about how you sleep. Sleep architecture describes the four stages of sleep and the cyclical pattern that it takes. The main two types of sleep are REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement). REM is the lightest form of sleep and it’s when we are closest to waking up yet it is when our brains do the majority of their daily information processing. NREM makes up the majority of the sleep that we get and typically is responsible for the repair of our tissues.

An EEG (electroencephalogram), when paired with other physiological measurements, can show us what stage of sleep we are in by mapping our brains electrical activity. Delta is the deepest stage of sleep and is most common for young children. We can get more delta sleep by adding more physical exertion to our day. As Steven says,
“Want to get a good night’s sleep? Put in a hard
day’s work.”

Dreams, Night Terrors and Nightmares

Dreams are a way for our brain to make sense of the world. Dreams are present in all stages of sleep, but are even more colorful and vivid in REM sleep. Each of us has a defense mechanism that quickly wakes us up if we are threatened. Night terrors occur when this defense mechanism misfires. Children are more likely to have night terrors, but adults who don’t get enough sleep can also have them. Night Terrors occur in the beginning of our sleep, and we normally will not remember them in the morning. Nightmares are different from night terrors, however. A nightmare occurs during the last third of our sleep and during REM sleep; we will unfortunately remember them in the morning.

Eating Before Bed

It’s a common myth that eating before bed can lead to weight gain. We are not advised to eat unhealthy or heavy meals before bed, including those containing a lot of oils or dairy, because they may upset our sleep. The fact of the matter is though, eating before bed doesn’t cause us to gain any more weight than if we were to eat the same meal earlier in the day.

How Much Sleep Should We Get?

Seven and a half hours is the typical amount of sleep that an average adult should get each night. The amount of sleep we should have each night varies by age though. For example, children require more sleep and should receive an average of 10-12 hours of sleep a night.

Do You Use A Smartphone Before Bed?

It is a common habit to use a smartphone, or similar device, in bed before going to sleep. We’ve learned that this is actually a very bad habit that can keep you awake for 30-45 mins longer. The type of light that wakes us up the most is natural light. The blue light waves tell our body that it is daytime and therefore time to wake up and start a new day. The same blue light waves are used in smartphone, television and computer screens to attract our attention. So the next time you want to check Facebook before jumping into bed, expect to be awake for a while longer.

Sleep Disorders

The number one most common sleep disorder in the United States is excessive daytime sleepiness. This disorder occurs as a result of having too little sleep at night. Obstructive Sleep Apnea (OSA) is the most dangerous sleep disorder, however. OSA is a neurological sleep disorder that causes pauses in breathing. Those with OSA wake up frequently during the night but not usually long enough to remember. Something you should remember is that not all who snore have OSA. Many people have OSA but you only need to treat it if it causes problems in your daily life. In many cases though these signs may go unnoticed or misdiagnosed as other issues. For example, weight gain, hypertension, irritability, and morning headaches are all signs that you may have OSA and it needs to be treated.

If you are concerned about the quality of sleep you are getting, talk with your doctor. If necessary, we encourage you to participate in a quick and easy sleep study. Sleep studies measure the quality of sleep you get during a one night stay at our sleep disorders facility. If you are interested in learning more about your quality of sleep, don’t hesitate to call the Sleep Disorders Center at (352) 333-5236.

Responding F.A.S.T Made All The Difference

On average, one American dies of stroke every four minutes. How should we respond when a stroke hits? F.A.S.T! Lauren Verno of TV20 interviews Mary Green about her experience with two strokes. At first, her daughter Roxanne didn’t realize what was happening. Luckily, they responded by using F.A.S.T. to recognize her symptoms, and Mary was able to quickly recover. F.A.S.T. stands for Facial droop, Arm drift, Slurred speech and Time. Mary’s story of recovery is motivating, and we encourage you to watch the entire report to learn more about her experience, how to avoid having a stroke and how to prepare for when a stroke may happen to you or someone you know.

Women Have A Higher Risk of Stroke, But It’s Not Inevitable

One American dies from stroke every four minutes. Stroke is the third leading cause of death for women. To compare, stroke is the fifth leading cause of death for men. Jeana Roper sat down with Emily Burris at WCJB-TV20 to talk more about some of the risk factors that are more specific to women, including oral contraceptives or having a history of gestational diabetes. She also explained how the symptoms of a stroke are more vague for women, which may be a contributing factor to women’s higher death rate from stroke.

Watch this interview to learn how to respond if a stroke happens and, when possible, how to prevent stroke from happening at all.

Do You Know The Different Types of Strokes?

A stroke is often called a “brain attack.” Strokes occur when a clot prevents blood from reaching the brain or there is bleeding in the brain. Strokes are not only a leading cause of death in the United States but also a leading cause of disability. There are ways to prepare however, more than 80% of strokes are preventable. We encourage you to learn more throughout the month and to start by taking a look at this easy way to learn the different types of strokes.

Identifying Strokes

The month of May is American Stroke Month and Women and Wellness would like to dedicate our spotlight series to better understanding and preventing strokes. Since over 80% of strokes are preventable and one out of six people will suffer from a stroke in his or her lifetime, we believe this is an important matter to discuss. To start off this month, we put together an easy way for you to identify a stroke. So take a look at our guide below, you never know when it could save a life.