STAY HEALTHY. STAY OUT OF THE ER.


We love interacting with the people of the Laredo community, but we’d much rather do it outside the ER than inside it. Keep up with the latest knowledge from our professionals to help keep yourself in the peak of health.




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12/Dec/2019

It’s always the same thing – every January, people across the country resolve to lose half their body weight, suddenly turn vegan, or run a full marathon the following week. The problem with these goals, as admirable as they are, is that they are not attainable New Year’s resolutions, at least in the short term. All too often, people who make such far-reaching, lofty goals each January 1 are more likely than not to be disappointed – and then even more likely to fall back into their old bad habits.

At Laredo Emergency Room, we recommend a more measured, gradual approach to your healthy New Year’s resolutions.

Making these small, simple tweaks to your diet can make surprisingly big changes in your overall health and physique:

Hydrate smart. Of course, you’ve heard the age-old wisdom about drinking eight glasses of water every day – and if you’re like most people, you fall short of that goal most days. But if you look at what you drink each day, including coffee, sodas, alcoholic beverages, and other drinks, you may find that you actually drink plenty of fluids – just not the right kinds. Switch even just some of your sugary or high-calorie favorites for water with lemon. Adding lemon to your water not only gives your otherwise bland drink a bit of zesty flavor – but it also boosts metabolism.

Go whole. Switching from white or refined grains to whole grains is one of the easiest ways to improve your diet. Virtually all grain-based foods, from tortillas, breads, and muffins, to cereals, pastas, and pizza crusts, are available in whole wheat varieties. People who make this simple swap have better digestive health, lower cholesterol, and lower body weights than people who eat white, refined grains. A Nurses’ Health Study, documented by the National Institutes of Health, even concluded that increased intake of whole grains can protect against coronary heart disease, which can help keep you out of Laredo Emergency Room.

Eat slowly. The body takes about 20 minutes from the time you eat to feel full, which means that if you go back for a second helping before those 20 minutes are up, you may find in the end that you’ve overeaten. In other words, you were satisfied with your first serving – you just didn’t know it. Eating slowly allows your body to catch up to your appetite, reducing the chance that you will overeat and consume more calories and fat than your body actually needs. Eating slowly can also reduce the risk of heartburn and abdominal discomfort.

Size right. Portion control can go a long way toward losing weight. Our culture of huge portions is catching up with Americans in a big way, and the trend has spread from the restaurant table to the kitchen table. Gradually cutting back portion sizes can trim calories and fat from your diet each and every day, helping you to lose weight without actually changing what you eat or restricting you from eating your favorite foods. Giving yourself specific amounts of snack foods, rather than eating right out of the box or bag, and keeping snack foods hidden from view can also help.

These helpful yet completely do-able strategies will have you feeling better, less bloated, and more energetic – and likely will help you trim a few pounds while you’re at it, all without making major changes. See, attainable New Year’s resolutions are possible, if you just take it in small steps.

 

Hiring a personal trainer is another fantastic approach to achieving your health goals in 2019. Learn more about the top things to look for in this blog: How to Pick a Personal Trainer

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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12/Dec/2019

Thanksgiving kicks off the most joyous time of year. You’re off of work, spending time with friends and loved ones, enjoying nice weather, and of course, indulging in amazing holiday food! Unfortunately, weight gain over the holidays has become commonplace for many of us, but it doesn’t have to be the norm! If you’ve been worried about how you’re going to avoid the holiday pounds, we have a few ways you can make this Thanksgiving the healthiest on record.

Don’t Come to Dinner Starving

The same rule that applies to grocery shopping applies to Thanksgiving dinner: the hungrier you are, the more you’re going to consume! Have a lighter snack before arriving or bring a snack with you to curb your appetite before dinner. You are less likely to overindulge if you have been able to snack throughout the day.

Create a Colorful Plate

Fruits and vegetables are a great substitute for breads and starches. Remember to keep in mind the benefits and misconceptions of carbohydrates.  Swap the mashed potatoes for green beans, and the dinner rolls for carrots! Take advantage of the nutritious foods that are available to you, or suggest making and bringing healthy dishes for everyone to share! A colorful plate means you have mostly avoided the beige-colored calories – biscuits, gravy, stuffing, and mashed potatoes!

Opt for White Meat

Did you know that dark meat turkey with the skin has twice the fat of white meat, and 40% more calories? Choosing white meat selections without the skin in 3.5-ounce portions will save you on a good amount of calories that come on a Thanksgiving dinner plate. Turkey will also keep you feeling fuller longer.

Think “Simple” for Desert

Instead of going straight for the sugar after dinner, pick deserts that include fruit or something fruit-based. Traditional options like fruit salads and pumpkin pie are great alternatives to frosted sugar cookies and sweet pecan pie! 

Practice Mindfulness and Portion Control

These two approaches go hand-in-hand, as being conscious of your portion sizes and mindful of what you’re consuming will lead to healthier decisions when you’re passing through the casserole buffet line. It is easy to become distracted at family holiday gatherings and begin grazing on the first appetizer put in front of you but stay conscious of the items you’re putting on your plate or napkin.

We can’t tell you how to tell your mom that you just can’t eat her sweet potato casserole, but armed with these tips, you will be able to successfully navigate your way to a cleaner Thanksgiving.

 

 

 

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.

 


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12/Dec/2019

With the back-to-school season upon us, it won’t take long for the bugs to come out. And not the creepy crawly kind, but rather the contagious ones… influenza, the common cold, rotavirus, and many others. With our kids being in such close proximity to each other, and often holed up indoors for most of the school year, the time is ripe for sharing infectious germs. And the contagion doesn’t stop at the school playground. Parents catch viruses from their kids and share them with coworkers, often before we even realize we are sick.

In spite of all of this, there are steps we can take to protect ourselves from illness that goes beyond good hygiene habits like frequent handwashing… and that is boosting our immune systems from the inside out. In addition to getting adequate sleep each night, simple dietary changes can help us fight viral infections. To boost your immune system, go beyond the traditional daily glass of OJ and try to incorporate these delicious options into your diet:

1.) Berries – In addition to being a super brain food, blueberries and other berries can help boost our immune systems because of their high levels of flavonoids, which have antioxidant properties. These antioxidants bolster our respiratory systems’ defense system, helping to protect us against illness.


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