Stressed Out? Don’t Fall Into These 8 Common Traps of Negative Thinking

Woman Outdoors Looking Away

When you’re dealing with stress, it’s easy to think in distorted ways, and this often leads to the pitfalls of negative thinking. We’ve all engaged in this before, but the good news is that just noticing that you’re doing it is often enough to get you to stop.

I’ve listed eight of the most common negative thinking patterns below and you’ll probably recognize a few familiar ones that you use. So be on the lookout and notice if you start to engage in any of these – and then throw them out with the trash! Read more  »

How to Avoid Extra Pounds on Vacation

couple beach sunglasses fun

Vacations are a special time to explore, relax and enjoy oneself. How thrilling it is to get away from the routine and disconnect from the office, housework, emails and meetings. Most of us return refreshed and renewed with a little pep in our step after leaving behind our cares for a while. Unfortunately, feeling lighter refers only to our emotional state and doesn’t reflect our actual weight. In fact, studies show during each weeklong vacation, the average person gains three to five pounds. Remember this is an average, yet based on travel location and access to food like on a cruise, one could easily see those numbers double. Read more  »

Practical Tips for Cuts and Scrapes

minor-cut

Minor cuts and skin scrapes are a natural part of an active life. As a mom of two young children, it seems as though I’m tending to a “boo-boo” almost every single day! As a busy dermatologist, I perform procedures on patients such as laser treatments and minor skin biopsies to evaluate for possible skin cancer. Just like the minor cuts and scrapes I care for at home, these small wounds require proper attention to help them heal quickly and reduce the risk of infection and scarring. Read more  »

The Dangers and Allure of Indoor Tanning for College Women

I was honored to have the opportunity to represent the American Academy of Dermatology during “The Hazards and Allure of Indoor Tanning Beds on College Campuses” event on Capitol Hill. The event was cohosted by Disruptive Women in Health Care and Congressional Families for Cancer Prevention of the Prevent Cancer Foundation and took place at the Rayburn House Office building in Washington, D.C., on May 20, 2015. Along with Congresswoman Rosa DeLauro (CT), Congressman Charlie Dent (PA) and Dr. Sherry Pagoto from the University of Massachusetts, the importance of educating young women (and parents) about the dangers of indoor tanning was discussed.

One in five Americans will develop skin cancer in their lifetime, making indoor tanning and skin cancer prevention extremely important issues. Melanoma – the most serious form of skin cancer – is the most common form of cancer for young adults 25 to 29 years old and the second most common form of cancer for adolescents and young adults 15 to 29 years old. Melanoma is increasing faster in females 15 to 29 years old than males of the same age group. Read more  »

4 Sneaky, Proven Ways to Lose Weight

woman weight loss

We all know that the key to losing weight is eating fewer calories than you burn – but sometimes that seems easier said than done. Help is on the way: A few studies have revealed four sneaky, proven ways to lose weight that can help your slim-down efforts. Try one of these weight loss strategies to increase your chances for success.

1. Eat with people whose eating habits you’d like to copy. In a 2015 study at the University of New South Wales, researchers reviewed the results of 38 studies that examined how much food people eat when dining with others. Those whose companions ate small amounts tended to eat less than they would if they’d been alone. Thanks to a psychological phenomenon known as “social modeling,” if your dining partner eats reasonably and has healthy eating habits, so will you.

2. Stick to the same brand. Whether you’re buying frozen pizza or cereal, being loyal to a single brand has benefits. Psychologists at the University of Liverpool and the University of Bristol studied the eating behavior of 66 people who chowed down on pepperoni pizza. They found that those who ate a variety of brands were more likely to find the pie less filling and eat more food later. The research suggests that buying the same brands means you’re more apt to be familiar with the calories and nutrition content — increasing your awareness of what you’re putting in your body.

3. Snack [healthily] before you grocery shop. We know that a starving shopper can be an out-of-control shopper (which of us hasn’t been the person to open the bag of chips while still in the store?!). Fortunately, the opposite is also true. A 2015 study out of Cornell compared the shopping habits of people who had a healthy snack (an apple slice), an unhealthy one (a cookie) or none at all before hitting the grocery store. The results showed that people who had the apple bought 25% more fruits and vegetables. Conversely, those who ate a cookie filled their cart with less healthy selections.

4. Factor in what you like. Willpower will only get you so far, say researchers at the University at Buffalo. Trying to constantly deprive yourself of foods you love takes so much mental energy that it’s not sustainable (besides, it’s just plain miserable). Create a plan that takes into account your tastes, lifestyle and time restrictions to set yourself up for success.

How to Get More Omega-3s for Healthy Skin

What you doing up there?

Written by Amy Chalmers, health coach (CHC), medical intuitive and founder of Mother of Skin  

Sponsored by USANA Health Sciences

I’m sure by now most of us know how important the possible health benefits of omega-3 and the lesser known omega-6 fatty acids, which serve an important role at healthy levels are for our daily lives. But do you know why that is? The average diet provides plenty of omega-6 fatty acids but tends to be lacking in omega-3 fatty acids. Today I’ll give you a new outlook and perspective on omega-3s and how, when implemented in the right way and at the right times, can help our skin flourish. Read more  »

How to Train Smarter and Better

Fit young woman catching her breath during training

Written by Billy Demong, Olympic gold medalist

Sponsored by USANA Health Sciences

In the world of wellness there is a lot of information on nutrition and training. But when it comes to cardiovascular health, the information is all over the place. As an Olympic athlete, I can’t leave that key knowledge to chance, which means over the years, I’ve done some extensive research to best train my body. The health of my heart is the single most important catalyst and/or limiting factor in everything I do, especially when it comes to my athletic performance. For more than 15 years and throughout five Olympic Games, I have continuously strived to maximize my training, knowledge and nutrition to enhance the adaptation of my cardiovascular system.

Nordic combined skiing is a tiny sport—with a very small pool of athletes to choose from—making it imperative for my teammates and I to take advantage of the time and opportunities to train not only hard, but smart in order to reach our potential. Read more  »

What Is Saliva and Why Is It So Important?

healthy teeth

When you think about oral health, you probably picture a few things: a toothbrush, toothpaste, mouthwash, floss and the myriad of instruments used by your dentist. But the most important factor in the health of your mouth can’t be found on the shelves of your local drug store.

The one ingredient keeping your mouth clean, healthy, and bacteria-free is your own saliva. Read more  »

Take Control of Your Health on World Family Doctor Day

Kansas City Photographer

Written by Wanda Filer, MD, MBA, FAAFP

A typical day for a family physician is pretty atypical. One minute, I’ll be conducting a well-baby visit, and the next minute, I’ll be checking in on an 89-year-old woman. That’s the life of a family physician. We deliver babies, care for children, advise people through their formative years and work in nursing homes. That creates a special relationship with our patients and communities, and today, World Family Doctor Day, is the day to celebrate that bond. Read more  »