It’s been almost a year now that I’ve returned back to work after being a work-from-home mom for nearly eight years. With that change, my family and I have had to make some big adjustments, especially by planning ahead and scheduling all the moving parts. Life is busy! Unfortunately, we often sacrifice our own personal health in order to get things done. Does this ring a bell? I think it is common amongst all of us.It's just as important to make yourself a priority as it is completing all those other tasks. Here's how: Set goals! Achievable ones I might add. If you say you’re going... Read More
You are here
Recent disasters, both natural (floods, fires and earthquakes) and man-made (mass shootings, terrorist attacks) remind us that life can change at a moment’s notice.
September is National Preparedness Month. This month and throughout the year, here are few actions you can take to get prepared.Make a Family Emergency Plan Here's how: Identify an out-of-town contact. It may be easier to make a long-distance phone call than to call across town, so an out-of-town contact may be in a better position to communicate among... Read More
Stress is all around us and can be experienced at any time. Here are some simple coping mechanisms that I’ve packaged as the ‘4 R’s to Stress Management’ to help you deal with moments of unrest.#1 —Recognize
Understand the stress and the other signs involved so you can begin to reduce the intensity.#2 —Relax
Bring the body into a more calm state, through the use of your breathing and how you hold your muscles.#3—Reassure
Using the same words and thoughts to yourself that you offer to others when they’re experiencing something difficult.#4—Relate assertively
... Read More
Did you know that stretching every morning can improve your quality of life? It only takes 10-15 minutes each morning, but effects will last throughout the day!Stretching reduces and prevents back pain.
How often have you woke up in the morning and felt back pain? If your back pain isn´t caused by illness or injury, stretching can help prevent this pain by reducing the tension in your spine and muscles.Increased flexibility.
Low level of physical activity and sitting down all day tightens your muscles and reduces flexibility. Stretching in the morning lengthens and relaxes... Read More
Many of us Pacific Northwesterners consider summer time to be the best time to live here. With our sunny skies, blue waters, blooming gardens, and no end of opportunity no matter your preferred activity, it can be hard to imagine feeling anything other than joyful.
Unfortunately, unlike our kids, health conditions don’t always take the summer off, nor do our day to day stresses, and no matter how nice it might seem outdoors, many of you might be experiencing emotions or moods that don’t seem to fit with what you see outside your window. When it’s a feeling that you can’t seem to... Read More
We usually think of August as back to school month. Certainly, as soon as the fireworks have ended, stores quickly switch out displays of red, white and blue for ones filled with crayons, notebooks, backpacks, and the like. But did you know August is also National Immunization Awareness Month (NIAM)? This annual observance celebrates the benefits of and highlights the importance of immunizing people of all ages.
As a Pediatric Nurse Practitioner for 26 years, I can tell you that most kids do not celebrate when they learn that it's time for a shot.
As much as I don’t... Read More
First off, what is the transverse abdominis (TVA) muscle? TVA is the deepest layer of all the core muscles and is located beneath your rectus abdominis (the six-pack stomach muscle). The muscle runs horizontally across the abdomen and is activated every time you move.
Part of obtaining good core strength is learning how to contract each of your core muscles. Different visualization techniques are usedHow to find it on your body?
Place your hands on the bony parts at the front of your hips. These are known as your anterior superior iliac spines (ASIS). Move your hands inwards... Read More
As a pediatrician, I encourage families to search online for health advice. Yet how you search and where you click matters. Tips for you and your time with “Dr Google” or “Surgeon Bing.”
The Pew Internet Project’s research finds that over 70% of Internet users in the United States say they have looked online for health information. Furthermore, most health information seekers (i.e. freaked out parents searching in the middle of the night) don’t start their health search on their pediatrician’s... Read More
I grew up in the age when the physician knew all. Much like Spock, they were trained in the Vulcan Mind Meld. You never had to tell them anything. They just divined the answer. Therefore, we (patients) were trained not to question anything or add to the conversation. We were programmed to be “the ideal” patient in the office by not questioning the physician. However, once we left the office, we did what we wanted to do. So, it’s no surprise, that we didn’t follow the instructions and that our health outcomes didn’t improve.So, what does patient engagement really mean? ... Read More
We wait all year for these glorious days of summer and then we remember what life is like without air conditioning! If you’re like me you enjoy summer’s plentiful garden vegetables. Here’s a great recipe utilizing some of my favorite veggies that does not include cooking over the stove. Make it a complete meal by adding some cooked chicken.
Total Time: 10 min | Prep: 10 min | Cook: 0 min
Serves 4 | Serving Size: 1 cup
Try this colorful salad for lunch or dinner. The carrots and Greek yogurt add sweetness, while the peanuts add a nice crunch!Ingredients: 3 cups... Read More
About This Blog
Ready to take charge of your health? Join the conversation with our team of wellness experts. Get tips on prevention, exercise and strategies for a healthier you!