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Thyroid Awareness Month – Improving Thyroid Health

January is National Thyroid Awareness month, a time to spread awareness and educate others on the different types of thyroid disorders that affect 1 in 10 people in the United States. While many thyroid disorders are genetic, there are some ways you can improve your thyroid function naturally. Below are a few ways you can improve your thyroid health.

Watch Your Diet

Maintaining a healthy diet is important for overall health, however there are some specific ways you can modify your diet to help improve and maintain thyroid function. It is important to limit and avoid processed foods, refined sugar, trans fats, preservatives and dyes. Instead, choose whole, fresh foods like antioxidant rich fruits, vegetables, heart healthy fats, lean protein and whole grains.

Certain vitamin and nutrient deficiencies have also been linked to thyroid disorders, which can be supplemented through food. An iodine deficiency can cause thyroid issues, but can be supplemented through things like table salt, dairy products, saltwater fish, shellfish and other seafood. Vitamin D deficiency has also been linked to thyroid disorders such as Hashimoto’s disease. Vitamin D intake can increase by eating foods like dairy products, eggs, mushrooms and fatty fish. Additional nutrients like selenium and B12 can also help to improve thyroid function.

Stay Active

Like diet, exercise is key to living a healthy lifestyle as well as keeping your thyroid healthy. Physical activity will help boost your metabolism and improve hormone levels and can help alleviate symptoms caused by thyroid disorders. Any type of exercise can be beneficial, however, low impact exercise like walking or cycling can have great benefits without causing joint pain that often comes along with thyroid disorders. Adding in 3-5 days of exercise each week can regulate your thyroid and benefit your overall health.

Manage Stress 

People may be surprised to learn that stress can have a significant impact on thyroid health. High stress levels can increase cortisol levels which slows down metabolism and causes drops in T3 and T4 levels, which both have negative effects on thyroid function. There are many ways to reduce stress, for example, meditation, exercising, deep breathing, self-care and hobbies are all ways that can help reduce stress in day to day life.

Schedule Regular Doctor Visits

Since symptoms of most thyroid disorders are symptoms of many other common conditions, people can suffer from thyroid issues without ever being diagnosed. Regular checkups with your primary care physician can help identify symptoms early on. Your physician will test your blood, which will identify any thyroid issues you may have. From there, your doctor will work with you to create the best treatment plan.

Although there is no way to guarantee you will not develop a thyroid disorder, these tips can help both avoid and treat thyroid disorders. Luckily, with treatment, most thyroid disorders are very manageable and will not negatively affect your quality of life. If you suffer from symptoms and you think you may have a thyroid disorder, our primary care physicians can run tests, diagnose the issue and provide treatment. If you are in need of a Primary Care Physician, visit https://www.southwoodshealth.com/findaphysician/?ilf-physician&ilf-search&ilf-speciality=primary-care.

Tips for Staying Active in 2023

2023 is here, and it is the perfect time to revisit your goals and focus on changes you can make to stay healthy in the new year. More exercise is typically included in many people’s New Year’s resolutions, and can be beneficial for everyone whether you are trying to lose weight or just focusing on your overall health. Here are a few tips for living healthy in 2023.

Start Slow

If you aren’t already working out regularly, starting a new workout regimen can be overwhelming and even a bit scary. It is important to start slow and do what you can. Many people will overdo their workouts at the beginning, leading them to give up on their goals. Start with adding activity into your daily life by taking the steps instead of the elevator, a simple walk around the block, or a swim in a pool. As you get more comfortable start adding in cardio and strength training, either at a gym or at home.

Find Something you Love

If you hate running, chances are investing in an expensive treadmill won’t be the greatest way to get active and stick to your exercise routine. Finding a workout you really enjoy will make it much easier to stay on track and stay motivated to work out. If you’re someone who gets bored easily, make sure you add variety to your workouts. Find new ways to add in cardio, strength training and other types of movement to help you stay consistent without getting bored.

Schedule It

Just as you would schedule a meeting or an appointment, schedule time to be active and make it a priority in your day. Whether you take group classes, visit your local gym or exercise at home, it can be helpful to block off time during your week to get moving. This can help you prioritize your exercise and take time out of your busy schedule to make it happen.

Set a Goal

Having something to work towards can be very motivating. Whether it’s to lose 10 pounds, run a mile without stopping, or bench press a certain amount of weight. Setting a goal will help you keep progressing and working towards achieving that goal.

Find a Buddy

If you find it tough to keep yourself motivated and accountable when it comes to exercise, having a workout buddy can be extremely helpful. It’s easier to skip a workout when you’re on your own, but if you have a workout buddy holding you accountable, you will be much less likely to miss it. Pick a friend, spouse, roommate, sibling or anyone else who has similar goals so you can help keep each other accountable.

Being more active is a great New Year’s resolution that can help both your physical and mental health. Many people start out strong in January but lose focus after a few months or weeks. With these tips, you’ll have an easier time staying motivated and reaching your goals in 2023!

Healthy Holiday Dessert Options

The holiday season is a time to celebrate with family, friends and delicious food and drinks. While it’s okay to enjoy decadent foods in moderation, it can be tough to stick to your healthy eating plan and keep your diet on track. With a few weeks of celebrations upon us, making smart choices and splurging here and there can help you stay healthy and stick to your goals.  If you’re heading to a party or having a gathering at home, here are a few healthy dessert options that everyone will love.

 

Lightened Up Chocolate Chip Cookies
Ingredients:

  • 1/2 cup rolled oats (not quick-cooking)
  • 1 cup whole-wheat pastry flour, spooned and leveled
  • 1/4 teaspoon baking soda
  • 1/8 teaspoon salt
  • 4 tablespoons (1/2 stick) unsalted butter, softened
  • 2/3 cup packed light-brown sugar
  • 3 tablespoons agave nectar
  • 1 large egg, room temperature
  • 2 teaspoons pure vanilla extract
  • 4 ounces semisweet chocolate, chopped, or 1/2 cup semisweet chocolate chips

Instructions:

  1. Preheat the oven to 350 degrees F. Combine the oats, flour, baking soda and salt in a food processor and pulse until the oats are finely ground. Set aside.
  2. In the bowl of an electric mixer, cream the butter, sugar and agave nectar until light and fluffy. Add the egg and vanilla and mix until smooth and glossy. Reduce mixer speed to the lowest setting and gradually add the flour mixture until just incorporated; stir in the chocolate.
  3. Drop level tablespoons of the dough onto silicone mat lined baking sheets, 2 inches apart (12 cookies per sheet). Transfer the sheets to the refrigerator and chill the cookies until solid, about 30 minutes. Bake until lightly golden around edges, about 12 to 14 minutes, rotating the pans halfway through. Remove the baking sheets from the oven and let cool on the sheets for 1 minute; transfer to a wire rack to cool completely.

Source: https://www.foodnetwork.com/recipes/food-network-kitchen/lighter-chocolate-chip-cookies-recipe-2118646

 

Peppermint Meringue
Ingredients:

  • 4 egg whites
  • 1/4 tsp. cream of tartar
  • 1/4 tsp. kosher salt
  • 1 c. (200 g.) granulated sugar
  • 1/2 tsp. peppermint extract
  • Red gel food coloring
  • 1 c. (155 g.) semi-sweet chocolate chips
  • 5 small peppermint canes or candies (70 g.)

Instructions:

  1. Preheat oven to 200°. Line two sheet pans with parchment paper.
  2. In bowl of a stand mixer fitted with a whisk attachment, combine egg whites, cream of tartar, and salt. Beat on medium speed until whites are foamy and soft peaks form, about 1 minute. With mixer running, slowly add sugar 1 tablespoon at a time, then increase speed to high and beat until meringue is thick, marshmallow-like, and holds firm peaks, 4 to 6 minutes. Beat in peppermint extract.
  3. Fit a large disposable piping bag with a large tip and fold top back to create a cuff. Using a small paint brush, paint a few thin vertical stripes of red food coloring inside bag. Rest bag in an empty drinking glass to prop it up, then use a rubber spatula to scrape meringue into piping bag. Fold back top of bag and twist top to seal.
  4. Pipe 2” cookies on prepared sheet pans, leaving 1” between cookies. Bake until cookies are very crisp and hard to the touch, 1½ to 2 hours. Turn off oven and let cookies sit in oven until completely cool, about 2 hours.
  5. Place peppermints in bowl of a mini food processor. Pulse until candy is broken up into fine pieces. (Alternatively, place them in a small ziptop bag and crush with a meat mallet or rolling pin.) Transfer to a small bowl.
  6. In a small microwave-safe bowl, microwave chocolate chips in 30-second intervals, stirring between each, until melted and smooth.
  7. Working with one cookie at a time, dip bottom of meringue in chocolate and let excess drip off. Sprinkle some crushed peppermints over chocolate and return immediately back to baking sheet. Repeat with remaining cookies, then refrigerate until chocolate is set, 15 to 20 minutes. Store in an airtight container.

Source : https://www.delish.com/cooking/recipe-ideas/a41330758/peppermint-meringues-recipe/

 

Chocolate-Pistachio Orange Slices
Ingredients:

  • dried orange slices
  • white chocolate
  • chopped pistachios

Instructions:

  1. Dip dried orange slices halfway in melted white chocolate and transfer to a parchment-lined baking sheet.
  2. Sprinkle with finely chopped pistachios and let dry.

Source: https://www.womansday.com/food-recipes/food-drinks/a25359916/chocolate-pistachio-orange-slices-recipe/

 

Brownie Brittle
Ingredients:

  • 1 1/4 c. (247 g.) granulated sugar
  • 1/3 c. (57 g.) chopped semisweet (60%) baking chocolate
  • 1/4 c. water
  • 1/2 c. neutral oil
  • 1/3 c. (28 g.) unsweetened cocoa powder
  • 1 tsp. vanilla extract
  • 1/2 tsp. kosher salt
  • 2 large egg whites
  • 3/4 c. (90 g.) all-purpose flour
  • 1/4 tsp. baking powder
  • 1/4 c. semisweet chocolate chips
  • 4 candy canes, crushed (about 1/3 c.), divided
  • 1/3 c. (57 g.) chopped white chocolate

Instructions:

  1. Preheat oven to 350°. Line a 17″-by-11″ rimmed baking sheet with parchment paper.
  2. In a medium microwave-safe bowl, microwave granulated sugar, semisweet chocolate, and water in 20-second increments, stirring in between, until chocolate is melted and mixture is smooth. Stir in oil, cocoa powder, vanilla, and salt until smooth. Let cool slightly, then stir in egg whites. Fold in flour and baking powder just until combined.
  3. Step 3
  4. Evenly spread batter onto prepared baking sheet. Sprinkle with chips and half of candy cane pieces.
  5. Step 4
  6. Bake, rotating pan every 10 minutes, until firm in the center, 25 to 30 minutes. Using parchment, lift brownie off baking sheet and transfer to a cutting board. While still hot, slice into squares with a sharp knife. (Brownie brittle will become crisper as it cools.)
  7. In a small microwave-safe bowl, microwave white chocolate in 10-second increments, stirring in between, until melted and smooth. Drizzle over cooled brownie brittle and sprinkle with remaining candy cane pieces.

 

Gingerbread Rice Krispie Treats
Ingredients

  • 4 cups rice krispie cereal (gluten-free)
  • 1 tsp cinnamon
  • 1 tsp ginger
  • 1/2 tsp allspice
  • 1/2 tsp nutmeg
  • 1/2 tsp cloves
  • 1/4 tsp salt *see notes
  • 1 cup cashew butter
  • 1/2 cup honey (or maple syrup if vegan)
  • 3 tbsp molasses
  • 1 tsp vanilla

Instructions:

  1. Line a 9×9 pan with parchment paper with the edges sticking out on either side, to easily remove the Rice Krispie Treats later.
  2. To prepare, in a large mixing bowl, pour in your 4 cups of rice krispie cereal.
  3. In a separate, small bowl, combine your spices (cinnamon, ginger, allspice, nutmeg, cloves and salt) and stir till they’re well mixed.
  4. In a small pot, add your cashew butter, honey, and molasses, and stir till well combined. While stirring, bring the mixture to a low simmer and then immediately take off the heat and stir your vanilla and small bowl of spices into your wet ingredients.
  5. Pour your wet ingredients over your rice krispie cereal and stir together well, until all of the cereal is well covered with the mixture.
  6. Pour your gingerbread rice krispies into your pan and spread them evenly across your pan, so the top is smooth and as flat as possible. I like to use a spatula to spread the rice krispies around, and if your spatula sticks too much you can spray it with non-stick spray.
  7. Place your gingerbread rice krispie treats into your fridge and let them cool for at least an hour. Remove from your fridge, take your gingerbread rice krispie treats out with the edges of your parchment paper, and cut them into 12 bars.

Source: https://www.milehighmitts.com/gingerbread-rice-krispie-treats/

 

Sweet Potato Bites
Ingredients:

  • 4 medium sweet potatoes, peeled and sliced into 1/4″ thick rounds
  • 2 tbsp. melted butter
  • 1 tsp. maple syrup
  • Kosher salt
  • 1 (10-oz.) bag marshmallows
  • 1/2 c. pecan halves

Instructions:

  1. Preheat oven to 400°. On a large baking sheet, toss sweet potatoes with melted butter and maple syrup and arrange in an even layer. Season with salt.
  2. Bake until tender, flipping halfway through, about 20 minutes. Remove baking sheet from oven and switch oven to broil.
  3. Top each sweet potato round with a marshmallow and broil until puffed and golden. Immediately top each marshmallow with a pecan half and serve.

How to Keep Your Exercise Routine During the Holidays

Thanksgiving has come and gone, which means the Holiday Season is in full swing! Between the chaotic schedules, cold weather and endless holiday gatherings, it can be tough to stick to your fitness routine and healthy eating habits. Although it may seem hard, it is extremely important for our physical and mental health to keep somewhat of a routine and stay active. While you celebrate with the ones you love this year, remember these tips to help you stick to your exercise routine during the holidays.

Schedule Your Workout

Whether you take group classes, visit your local gym or exercise at home, it can be helpful to block off time during your week to exercise. Just as you would schedule a meeting or an appointment, schedule time to be active and make it a priority in your day. With more events and a busier schedule than usual this time of year, it can help prioritize exercise and keep you on track.

Workout at Home

Even if you don’t have time to get to your usual evening pilates class or can’t make time to head to your regular gym, there are plenty of options for exercising at home. Countless apps and websites offer free or inexpensive content with a variety of workouts ranging in length and difficulty level. Swap 30 minutes of time spent watching TV with a quick workout to keep yourself feeling healthy and keep your mind clear.

Exercise in the Morning

Whether it’s last minute shopping or a holiday happy hour with your coworkers, there are always last minute plans that come up during the busy holiday season. You don’t need to wake up hours earlier to drive to the gym, a brisk walk around the block or a bodyweight workout in front of the TV can be a great way to start your day. Try waking up 20-45 minutes earlier to squeeze in your regular workout. As an added bonus, you will have more energy throughout the day!

Call a Friend

It can be hard to keep yourself motivated and accountable any time of the year, but especially during the holiday season. It’s easy to convince yourself to stay in bed longer or skip your evening workout, but if you have a workout buddy holding you accountable, you will be much less likely to skip. Pick a friend, spouse, roommate, sibling or anyone else who has similar goals and you can help keep each other accountable.

Do What You Can

Even with planning, morning exercises and a workout buddy there will definitely be some things that throw your schedule off. Don’t be too hard on yourself, and remember that something is better than nothing. If you can’t fit in an hour, try 15 minutes. If you usually take the elevator up to your office, switch to the stairs. Small bits of movement add up throughout the day and can help you stick to your fitness goals all year long.

Sticking to your fitness routine during the holidays can help keep you healthy during this overly indulgent season, as well as help reduce stress. Perfection isn’t necessary, any type of movement will be beneficial. From all of us here at Southwoods Health, we wish you a healthy and happy holiday season!

Ways to Reduce Holiday Stress

While the holidays can be a wonderful time to celebrate with family and friends, they can also be stressful for many people. From the stress of cooking and buying gifts, to the busy schedules and financial strain, it can be hard for many people to relax and enjoy this time of year. Luckily, with some simple tips, you can reduce stress and enjoy this holiday season with the ones you love. Read along for ways you can reduce holiday stress this year.

Listen to Music
When you have some downtime, a great way to unwind is by listening to music. Studies show listening to music can calm your nervous system and lower cortisol levels, both of which can help reduce stress. Take a break from Christmas carols and opt for something soft and soothing to help you relax this year.

Get Some Fresh Air
If you’re feeling overwhelmed with a house full of people or a to-do list that is a mile long, it may be a good idea to bundle up and spend some time outside. Studies have shown there are many benefits to spending time outdoors, including lowering your blood pressure and stress hormones, helping you relax.

Exercise
One of the best ways to reduce stress any time of the year is through exercise. Not only is exercise necessary for your physical health, it is extremely beneficial for your mental health. Even if you don’t have time to get to the gym during the week, a walk around the neighborhood, an at-home workout, or a yoga class can get your blood pumping and ease your mind.

Rest
While it is easy to get caught up in the hustle and bustle of the holiday season, it is important to make sure you are taking time for yourself to rest and relax. Whether you like to unwind by reading a book, catching up on your favorite TV show, or practicing meditation, it is important to set aside time for yourself to let your mind and body reset.

Limit Your Time on Social Media
If you’re feeling stressed and overwhelmed, it is a good idea to stay off social media. Scrolling through your feed and seeing everyone’s “perfect” holiday photos can add to your stress and make you feel like you’re not doing enough. It is important to remember that social media only shows a small portion of someone’s life and does not show the full picture. While it may be tough, your mental health will benefit from a break from social media.

Remember What’s Important
Instead of focusing on everything that needs to be done and holiday shopping, try to focus on what’s truly important during this season. Make time for the people you love and try to be truly present in the moment. Chances are, you won’t remember everything you stressed over, but you will remember the memories you make with family and friends.

Don’t let this season of celebration become a time filled with stress and dread. As the stress builds, remember these tips and find ways that work for you to unwind and take care of yourself ensuring you’re enjoying the holidays with the ones you love. From everyone here at Southwoods Health, we wish you a happy and healthy holiday season!

Local hospital takes the fear out of mammograms

BOARDMAN, Ohio (WKBN) – Southwoods Center for Breast Health is making getting a mammogram easier not just on your body, but also your mind.

When you get a mammogram at Southwoods Imaging, whether it’s your first one or routine, they take the fear out of the process so you know what to expect. Sheryl Gumino, Director of Radiology Services at Southwoods Imaging says the process of arriving, getting changed, having the mammogram and walking out the door is usually about 20 to 25 minutes. The actual screening mammogram only takes about five minutes and the process itself is relatively painless.

To read the complete article, visit https://www.wkbn.com/marketplace/local-hospital-takes-the-fear-out-of-mammograms/.

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