Healthy Tamut Issue 8 December 2015

TEXAS A&M UNIVERSITYTEXARKANA

INSIDE THIS ISSUE: Smoking Cessation

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Around Texarka- 2 na: Trot for Tots 5K Race Coronary Artery 3 Disease Clean Eating 3 Cranberry Sauce Use Joy To Treat 4 Depression, Anxiety, Addiction

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The Smart Way to Success

When I gained 25 pounds in the five months after graduating from college, my resolution for the New Year was to lose weight. But this goal had no real meaning or direction and didn't help me lose any of those pounds.

Basically my resolution was the bare minimum of setting a weight-loss goal, which meant my motivation soon waned and I cheated on my diet as soon as I was faced with a Friday-morning glazed doughnut at the office.

It wasn't until I read an article about how to make a "SMART" weight-loss goal that I could transform my "lose weight" resolution into a much more attainable goal.

SMART: Specific, Measurable, Accountable, Realistic, Timeframe Here's how I set a SMART goal that helped me lose 25 pounds, which I've kept off for nearly seven years.

Set a specific goal A goal needs to be as specific as possible so you can work toward it and achieve it. "Lose weight" as a goal was too vague. What exactly did I wanted to achieve and how? Why do I want to do it?

During this time in my life, I put on quite a bit

of weight in a short amount of time. I was lethargic, unmotivated, and really unhappy, so I knew a big part of my goal was getting back to my previous weight. I wanted to feel happy and full of energy from a healthy diet and exercise, which was a much better goal than just to lose weight.

Make goals measurable If I didn't make my goal measurable, I couldn't know when I reached it. Whether it was pounds or inches lost or how my clothing fit, setting a measurable goal was key to achieving it. My measurable goal was 25 pounds at a healthy rate of a halfpound to a pound per week.

I tracked my progress by writing down each halfpound lost, which broke down my goal into smaller ones. I saw little victories right off the bat.

These successes built momentum, so my excitement and confidence kept me motivated toward my overall goal.

Be accountable In the past, I kept a paper-and-pen food journal, but I never lasted more than a few days. It was time-consuming and inconvenient to calculate all those calories, so hundreds of them often went unaccounted for each day.

So I used a more convenient online food journal to

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track my intake and be responsible for everything that went into my mouth. I also started blogging on Carrots 'N' Cake, and having thousands of people read my blog keeps me on track every day.

Set a realistic goal I also made sure my goal was realistic for me. I didn't want to make it too difficult because I might get discouraged, but I also knew losing 25 pounds wouldn't be easy.

I needed to see myself reaching the goal. It needed to be challenging without being overwhelming.

Could I lose 25 pounds through healthy lifestyle changes such as eating a nutritious and balanced diet and exercising regularly? Of course I could, and I believed I could do it!

Have a timeframe If my goal didn't have a time limit, I knew I'd have trouble starting and staying motivated until the end. So I gave myself six months to lose the weight, and this gave me a target date to work toward. It ended up taking me longer, but once I started seeing results on the scale and with how my clothing fit, it motivated me to achieve my ultimate goal.

Source: Health.com by Tina Haupert

Top 10 Holiday Diet Tips of All Time

Keeping a wrap on Holiday eating.

To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations: 1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream, additions that don't add much to the meal, but can add plenty to your waistline.

Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.

2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet.

4. Be a food snob. If you don't love it, don't eat it. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to

sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

5. No skipping meals. Always eat normally on the day of a party. People who skip meals to save up calories tend to overeat everything in sight once they get there. Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint. Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.

7. Add fun and games. Taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off.

8. Alternate alcohol with nonalcoholic beverages.

Alcoholic drinks are loaded with calories, especially holiday favorites like eggnog. Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages.

9. Skip the appetizers. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. Put only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes.

Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season -- and heed the advice of our diet experts -- you'll most likely get through the holidays without gaining a pound.

And if you do splurge, don't beat yourself up, the experts say. Just get right back to normal eating and exercising, and try to do a better job at the next party.

Source: WebMD

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Quitting is hard, but there are many options out there to help stop smoking!

What works to quit smoking (and are e-cigs safe?)

Fifty years ago, the U.S. Surgeon General first said smoking kills.  Fewer people now use tobacco, yet these days, some are picking up e-cigs. Are those safe? And how do you quit for good?  The millions who use tobacco actually want to quit. What gives? It’s nicotine, which is a drug. So to quit, people must address the physical and psychological factors. What works:  Support from friends, cowork-

ers and family members.

Online, telephone, group and other programs: Ask your employer or doctor to find one.

Medications, as advised by your doctor .

Are e-cigs safe?

Electronic cigarettes may look like cigarettes, or may be disguised as pens, straws or other things. All deliver a mist of liquid, flavorings, and nicotine.

Key word: Nicotine. The

American Cancer Society does not recommend e-cigs—even to help people quit smoking. Instead, see your doctor for other options.

Together, we’ll keep avoiding picking up e-cigs, cigarettes and chewing tobacco. The Surgeons General of yesterday and today are behind us on this.

Source: Blue Cross Blue Shield of North Dakota

10 Ways to Cope With Emotions Without Cigarettes

There are multiple smoking cessation options through BlueCross BlueShield! Just ask!

1. Take a time out. A short break from a stressful or upsetting situation can help you think more clearly and help you make a healthy decision about what to do next. 2. Express yourself. Call or text a friend who you can talk to about what’s bothering you. 3. Distract yourself.

Take a walk, play a game, or read a good book. 4. Get your body moving. If you’re feeling low, take a walk or a jog around the block. 5. Rehearse and practice dealing with stressful situations. If your go-to response to uncomfortable emotions is to stuff them away and pretend they’re not there, it may be time to try to express them. When

we bury or deny feelings, they build up until we are on the verge of exploding at the slightest offense. This can be especially tricky when you need to confront someone who has hurt or offended you. Sometimes talking through things in more neutral territory can help. 6. Make a list and set goals. Break down your larger tasks into smaller steps. Then cross off each step as you go to see your progress. 7. Don’t let negative thoughts take over. If you’re feeling down about yourself or life, make a list of things for which you are grateful. 8. Give yourself a break.

Instead of demanding total perfection from yourself, allow yourself to

Around Texarkana: Trot for Tots 5K Race Toys for Tots will present a 5K Trot for Tots Run/Walk at Trinity Christian School. The race will start at 8 a.m. with late registration from 7-7:45. Cost to participate is $25 per person.

For more information, contact HM1 Candice Williams at 903-838 -4341, ext. 214, or email: canice.williams@usmc.mil.

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be happy with doing a pretty good job. Just aim to do your best without having to be perfect. 9. Exercise, eat regularly, and get plenty of sleep. Being physically rundown can make it much harder to deal with a bad mood. Take care of yourself.

10. When you are feeling extremely upset, use the Stop-Think-Breathe method. Stop for a minute and think about the big picture. Sometimes things that don’t really matter in the long run can get you all worked up in the moment. Count to 10, breathing deeply, and concentrate on calming down.

Source: WELCOA

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The most common symptom of coronary artery disease is chest pain.

Coronary artery disease, also called coronary heart disease, or simply, heart disease, is the No. 1 killer in America, affecting more than 13 million Americans.

Heart disease is a result of plaque buildup in your arteries, which blocks blood flow and heightens the risk for heart attack and stroke.

What Is Coronary Artery Disease?

Heart disease is a result of plaque buildup in your coronary arteries -- a condition called atherosclerosis -- that leads to blockages. The arteries, which start out smooth and elastic, become narrow and rigid, restricting blood flow to the heart. The heart becomes starved of oxygen and the vital nutrients it needs to pump properly.

Coronary Artery Disease How Does Coronary Artery Disease Develop?

From a young age, cholesterol-laden plaque can start to deposit in the blood vessel walls. As you get older, the plaque burden builds up, inflaming the blood vessel walls and raising the risk of blood clots and heart attack.

The plaques release chemicals that promote the process of healing but make the inner walls of the blood vessel sticky. Then, other substances, such as inflammatory cells, lipoproteins, and calcium that travel in your bloodstream start sticking to the inside of the vessel walls.

Eventually, a narrowed coronary artery may develop new blood vessels that go around the blockage to get blood to the heart. However, during times of increased exertion or stress, the new arteries may not be able to supply enough oxygen-rich blood to the heart muscle.

In some cases, a blood clot may totally block the blood supply to the heart muscle, causing heart attack. If a blood

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vessel to the brain is blocked, usually from a blood clot, an ischemic stroke can result. If a blood vessel within the brain bursts, most likely as a result of uncontrolled hypertension (high blood pressure), a hemorrhagic stroke can result.

The most common symptom of coronary artery disease is angina, or chest pain. Angina can be described as a heaviness, pressure, aching, burning, numbness, fullness, squeezing or painful feeling. It can be mistaken for indigestion or heartburn. Angina is usually felt in the chest, but may also be felt in the left shoulder, arms, neck, back, or jaw.

Other symptoms that can occur with coronary artery disease include:  Shortness of breath  Palpitations (irregular heart beats, skipped beats, or a "flip-flop" feeling in your chest)  A faster heartbeat  Weakness or dizziness  Nausea  Sweating Source: WebMD

Clean Eating Cranberry Sauce Ingredients:  12 oz. bag of fresh cranberries (approx. 3 1/4 cups)  1/2 cup honey  1 cinnamon stick  zest of one large orange  1 cup distilled water

Directions:  Put everything in a pot, and turn your stove on.  Cook over a medium-high heat for about 3045 minutes.  When most of the liquid is cooked out, turn your stove down to a simmer.

 The longer you let this simmer, the thicker

the sauce will get. *Don’t let ALL the liquid cook out or it will burn. Stir more frequently near the end.  Allow to cool before serving.

Source: Danette May Other Healthy Holiday Alternatives Here.

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Use Joy To Treat Depression, Anxiety, Addiction People struggling with depression, anxiety, and other mental illnesses benefit from making joy a part of their mental health treatment plan.

Joy’s Power Joy’s Dark Opposites: Joy is the opposite of nearly every draining emotion and feeling: Despair. Anger. Depression. Jealousy. Hate. You can’t merely implant joy on top of negative emotions and feelings, but you can engage in joyful activities which are important to the healing process.

You simply cannot feel those draining emotions if you are experiencing the feeling of True Joy. Joy is a Time Traveler: For example, if you love horses and are able to schedule in a ride (or equine therapy), you look forward to your appointment. That joy-producing appointment uplifts you before, during and often for some time after the actual ride.

Joy is Motivating: One of the most difficult aspects of mental illness is that the consistent motivation is lacking to engage in activities and behaviors that are healing. When those activities are joy-filled, however, finding motivation is more likely. If getting exercise because it helps alleviate symptoms of depression is important, yet you struggle getting out, scheduling an exercise you particularly enjoy, when possible, will

be far more motivating than scheduling what you find grueling.

Sure, the above is all common-sense, but remembering to actively talk about and schedule joy into your life helps ensure that it remains a focus.

Plan For Joy in Addiction Recovery, Too Are you or someone you know recovering from addiction? If so, make sure to schedule in JOY. Suzette Glasner-Edwards is the author of the upcoming book, “The Addiction Recovery Skills Workbook,” (New Harbinger Books).

“While the feeling of disappointment at routine pleasure does get better over time, it is one of the things that prevents people from really getting a head start in recovery,” [Suzette] Glasner-Edwards writes. “They keep relapsing in that early phase when nothing feels enjoyable. Their brain is still really healing from all that depletion and depression that the depletion can lead to.”

To find joy is the hardest thing of all. It is harder than all other spiritual tasks…Put all your energy into being happy.— Rebbe Nachman of Breslov

To combat these disappointments and blues, Glasner-Edwards encourages people in sobriety to resume activities that they once enjoyed or discover new ones: Cook something new. Plan a party. Exercise. Go to a museum. Take up a sport. And, to increase the likelihood that readers will carry out the activities, she advocates scheduling them for specific times.

“Ideally you should have one pleasant activity worked into each day,” Glasner-Edwards writes.

–UCLA Newsroom You’ll struggle to think clearly if you don’t taste moments of joy. Rebbe Nachman of Breslov said that depression causes your thoughts to go “into exile.” This means that depression teaches your brain how to think depressed thoughts, while your positive thoughts are exiled to a place as far away as Pluto, and just as hard to reach.

Rebbe Nachman also encouraged us to spend time doing things that bring us real joy. He reminds us that joy often includes singing, music, and dancing. Joy may include acting silly, like a lighthearted, imaginative, playful child.

Being outdoors in nature also can bring us joy.

Source: PsychCentral