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Diet & Fitness

6

Spring Bucket List

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Though the winter season seems like it may never end, there is light at the end of the tunnel. Spring is making its beautiful way to us here in the south and we are ready to help you enjoy the soon to be warmer weather! Capturing the best of this season doesn’t need to be expensive and your family may enjoy a change of pace.

1. Bake a Seasonal Pie

In spring, luscious fruits like apricots and cherries are in full bloom and ready for harvest. Utilizing fruits that are in season to bake a fresh pie will give you a chance to brush up on your baking skills and maybe even perfect them just in time for your Easter feast.

 

 

2. Climb Trees Together

Isn’t it nice to see all the greenery outside returning to its natural shade? Early in the morning or mid-afternoon is a great time to take your family to the park or grab your bike and ride solo. Climbing trees with your kids will not only speak to your inner child, but will be a memory your kids remember forever, especially if it’s not something you’re used to doing. No matter how young or old you are, just make sure you do it safely! In case of emergency, head over to Victoria ER for immediate care; we are open 24/7 and even treat pediatrics.

 

3. Feed The Ducks

Did you know bread can be harmful to ducks? Try taking your little ones to the pond with oats, seeds, rice, or grapes cut in half. Your kids will surely get a kick out of feeding the ducks and wildlife always appreciates an extra snack they don’t have to work for.

 

 

4. Pick Berries

Berry picking with families and siblings is a great tradition to carry on.  You don’t even have to wait until
late summer like you think you do. Blueberries and strawberries are prominent within our area during mid to late spring, and they are delicious! Many smaller towns within the Crossroads may even host a festival for these special fruits.

 

 

5. Spring Cleaning

Hosting a family or multiple family garage sale is a great way to spend time with your extended family and bring in a little extra cash on the side as well. Getting rid of and purging items you may no longer need will help to declutter your space. This is also a great opportunity to socialize with your neighbors and have your kids get rid of toys or games they’ve outgrown.

 


During spring, new life is in full bloom and being busy is an understatement! No matter the state of your emergency, Victoria ER treats all injuries such as allergic reactions, venomous bites, concussions, and lacerations in both adults and children! We’re open 24/7 and ready to help you as soon as you need it.

 

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Autumn Wellness Tips

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Victoria ER wants to wish you a happy fall! The school year is in full swing and the holidays are on the way. As the days are getting shorter and the temperature cooler, the transition from the summer season to autumn is a great time to take advantage of focusing on your health, safety, and wellness. To help you and your family better enjoy and prepare for the season, we’ve conjured up a list of tips to help you get started early!

1. Get Your Flu Shot

Although the flu season peaks during the winter, it is best to plan on getting you and your family’s shots in October to early November. Anyone aged from six months and up, into elderly adults is eligible to get their shot and this will help defend you from contracting this virus. If you do end up catching the flu, the shot will help reduce your symptoms during the period of time you are sick.

 

2. Take Care of Services Your Home May Need Early

Extra outdoor chores await us during cooler weather. Raking leaves and debris can help you get some fresh air and even be a good exercise if done weekly. You should also make it a point to check on appliances used for heating your home such as fireplaces, furnaces, and heaters.

 

 

3. Schedule Your Yearly Checkups

Do you get your health checked annually? The beginning of the fall season is a great time to schedule appointments necessary before winter is in full swing and events like family gatherings and the holidays take precedence over your schedule.

 

 

4. Eat Seasonally

During fall, fresh fruits and vegetables like apples, brussel sprouts, cranberries, and sweet potatoes are in season. Eating seasonally will not only help build your immunity towards becoming sick during these months, but can also help provide you with nutrients and vitamins you would normally get from the sun and being outdoors during the summer.

 

 

5. Maintain a Safe Home 

Safety features in your home such as your smoke and carbon monoxide detectors may need their batteries changed and to be tested. If you do not have a fire extinguisher within reach, now may be a good time to invest in one and check its pressure regularly. Do not forget about your HVAC filters as allergies accompany the seasonal changes; this will help keep the air in your home clean and healthy.

 

 

We know health and safety look differently on everyone so Victoria ER hopes to help you prepare for any emergency. Without the wait of an over-crowded hospital emergency room, Victoria ER will make your medical needs a priority in hopes to deliver the most pleasant patient experience possible. We are prepared to handle your medical emergency 24 hours a day, 365 days a year, with no appointment needed.

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How to Consume Alcohol Conscientiously this Alcohol Awareness Month

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Over the past decade, alcohol-related emergency room visits have increased by 38% for both men and women.

This means despite the increased education surrounding safe alcohol consumption, many people aren’t drinking conscientiously. During this National Alcohol Awareness Month, we’re going to discuss how to drink safely and in moderation. Check out our tips below.

Know the legal limit and your personal limit. All 50 states, excluding Utah, now enforce the same legal drinking limit of 0.08 blood alcohol concentration (BAC) while driving, but do you know how much alcohol will bring you to that threshold? This can vary largely between individuals and depends entirely on your gender, weight and how quickly you metabolize alcohol. Refer to the chart below to determine if you’re legally impaired.

How to Consume Alcohol More Conscientiously for Alcohol Awareness Week

Drunk driving and accidents are completely preventable. It’s important to remember that just because you don’t “feel drunk” doesn’t mean you aren’t legally impaired. If you’re unsure, it’s always better to wait some time, and either drink coffee or water. The safest option is to simply request someone else drive.

Know the long-term health repercussions. Drinking unsafely doesn’t just affect people in the short term – those who drink heavily are much more likely to develop certain diseases. We’ve listed some of the most common diseases associated with and caused by excessive drinking.

    • Cirrhosis
    • Liver Disease
    • Mouth, throat, stomach, liver and pancreas cancer
    • Pancreatitis

When health has declined to this point, most individuals need organ transplants and other major surgeries and treatments to save their lives.

Unsure about what excessive drinking means exactly? Check out this link.

Replace unhealthy habits. For many of us, drinking is a social activity. For others, it’s something enjoyed alone or with family at dinner. Drinking moderately and conscientiously is unlikely to adversely affect your health, but binge and heavy drinking will. Evaluate your drinking habits to determine if you should be scaling back. If so, we recommend replacing your current habits with healthier, and sustainable, ones.

Making significant life changes is never easy. Click here if you want to learn more about breaking free from unhealthy alcohol cycles.

Did you learn something new about safe alcohol consumption? Let us know!

Nutex Health, Inc. supports you and your family’s health. Come visit Victoria Emergency Center or any one of our concierge-level freestanding facilities for the emergency care you deserve, 24 hours a day, 365 days a year.

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Victoria ER Joins the Run Against Cancer

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Every year, 12.7 million people will discover they have cancer. Of those people, over 7 million will succumb to this disease. But research suggests that nearly 40 percent of these deaths can be prevented with awareness and early detection.

While deaths from cancer have gone down in the past decade, there’s still plenty we can do to educate ourselves and others about early detection, which can save lives. At Victoria ER, we decided to contribute to this cause by sponsoring the Citizens Medical Center Run Against Cancer. Keep reading to learn more key cancer facts and see pictures from the event, where some of our own staff ran.

Despite the increase in quality of life, including advanced medical care, cancer rates are rising. Experts mostly attribute the rising numbers to longevity, meaning we’re outliving our ancestors. So how can we take steps towards protecting our long-term health? Check out our tips below.

 

  • Don’t smoke. Not only does smoking significantly increase your chances of developing lung cancer, it also increases the risk of a whole host of other cancers including breast, prostate and brain.
  • Maintain a healthy weight. Being obese doesn’t just increase risk of cancer, it also means you’re more likely to suffer from heart disease and even stroke.
  • Get vaccinated. Some cancers, like certain ovarian cancers, can be prevented completely by vaccination.
  • Limit alcohol intake. A glass of red once in a while won’t hurt you, but if you’re used to at least one alcoholic drink a day, you may need to decrease your intake.
  • Research your family history. Some cancers, like breast, are more likely to occur in close relations than other cancers.
  • Avoid red meats. The CDC now lists red meats, like beef, hot dogs and chorizo, as carcinogenic in large amounts. Stick with white meats, like chicken or fish, and save the steaks for special occasions.
  • Keep regular appointments with your doctor. This is especially true as we grow older and our risk of cancer increases. Make sure you see a physician for your physical at least once a year and discuss how you can protect your longterm health.

 

If you’d like to learn more about how you can contribute to the Citizens Medical Center fight against cancer, visit this page. To learn more about cancer prevention, visit this page. 

Did you participate in this year’s run? Let us know how you did!

Nutex Health, Inc. supports you and your family’s health. Come visit Victoria Emergency Center or any one of our concierge-level freestanding facilities for the emergency care you deserve, 24 hours a day, 365 days a year.

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How to Prevent Type 2 Diabetes & Protect Your Health

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There are nearly 30 million people in the U.S. suffering with diabetes, and in adults, 90% of these diagnoses are type 2 diabetes. While your family history does play a part in your chances of getting a certain disease, type 2 diabetes is completely preventable.

During this National Diabetes Awareness Month, we’re encouraging our community to make changes to their everyday lifestyle to decrease the likelihood of type 2 diabetes. Keep reading for our tips.

Bulk up on fiber and whole grains

Consuming fiber is a great way to naturally regulate your blood sugar levels and lower your risk of heart disease. If you’re having trouble fitting in enough fiber in your diet, try a supplement. There’s plenty on the market and you can easily grab a protein bar, with added fiber, after a workout or take a few gummies in the morning. There’s no excuses to not get enough fiber in your diet.

Whole grains can significantly reduce your chances of getting type 2 diabetes later in life. Start trading in the more processed, white grains and pastas for whole breads and other whole ready-to-eat grains.

Go see your doctor

Prevention of any disease, including diabetes, starts with awareness. Speak with your physician about your risk factors and consider getting tested to determine if you have any pre-diabetic conditions. Being able to identify these risk factors early on will help you to develop a long term health plan and combat type 2 diabetes. Consider some of the following questions while speaking with your physician.

  • What sort of exercise can I safely do right now?
  • Should I have my heart checked?
  • What foods should I avoid altogether and what foods can I enjoy in moderation?
  • If I have a pre-diabetic condition, what are some changes I can make to my lifestyle to prevent type 2 diabetes?

It’s best to write down questions for your physician beforehand so you don’t forget anything. Ask family members about any diseases that may increase your likelihood of type 2 diabetes, like heart disease or high cholesterol.

Skip out on fad diets

Fad diets that promote fast, but questionable methods of weight loss should be avoided. While weight is a contributing factor to type 2 diabetes, going on “crash” or fad diets will ultimately wreck your metabolism and may make it more difficult to achieve a healthy weight. The goal is to maintain a healthy weight and being thin doesn’t necessarily mean you aren’t at risk for diabetes and pre-diabetic conditions.

Want to know more about diabetes and if you may be at risk? Visit this page for more information.

Made any changes to your diet or fitness routine? Let us know about your fitness journey!

Nutex Health, Inc. supports you and your family’s health. Come visit Victoria Emergency Room or any one of our concierge-level freestanding facilities for the emergency care you deserve, 24 hours a day, 365 days a year.

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How to Decrease Your Chances of Breast Cancer

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Every year that passes, more and more research indicates that you may be able to prevent certain cancers later in life by making conscientious changes today. While some diseases are determined largely by our genetics, there are other ways to fortify your body against cancers, like breast cancer. In fact, only 5-10% of all cancers are determined by a genetic defect while the rest depend largely on environmental and lifestyle factors.

During this National Breast Cancer Awareness month, we want to remind our community that while there are no guaranteed ways to prevent breast cancer, you can make gradual, but effective changes that significantly decrease your chances of breast cancer later in life. Keep reading to learn how you can fortify your body against breast cancer and work towards a healthier you.

Decrease stress and anxiety
We know, we know – this is often said easier than done, but trust us, it’s for the best. Decreasing stress and anxiety in your life isn’t just about improving your mental health, it also protects your physical, long term health. Chronic stress reaps complete havoc on the human body, often leading to hormonal imbalances, weight issues, depression and other diseases. Research also shows that anxiety can increase your chances of developing certain cancers because it leads to elevated levels of stress response hormones.

Our body is a fine-tuned machine. If one cog or screw falls out of place, it can mean serious, and lasting effects on our health. Chronic stress has been shown in recent studies to not only increase your chances of developing some cancers, like breast cancer, but also to help the cancer spread more effectively throughout your body. But it’s not always easy to eliminate all sources of stress from our lives. Tests, coordinating birthday parties and soccer games, or finishing a huge work project will never stop being stressful. The key is to develop better methods at dealing with stress and anxiety in our lives.

The Anxiety and Depression Association of America recommends the following changes to decrease chronic stress and help you deal with everyday anxieties more effectively.

  • Lay off the caffeine, which is proven to increase anxiety and the stress response in some individuals.
  • Get more sleep. Even 2 hours less of sleep each night than you’re used to has been shown to severely impact your health, mental and physical.
  • Catch some sunshine. Spending a few minutes in the sun everyday, even as you walk to the mailbox, increases all sorts of good-for-you vitamins in your body.
  • Learn your triggers. Sit down with friends and family and have a casual conversation about how they can help limit your stress by being conscientious of your triggers.

No one can handle everything that life throws at them alone, so make sure to reach out to someone you can trust. Venting doesn’t just feel good, it keeps you healthy.

Get checked
Whether it be through self massage or a doctor’s visit, make sure you’re maintaining your breast health. Regular exams are essential in detecting abnormalities in the breast before they develop into cancer. Early stage breast cancers are usually present with no physical symptoms so it’s important to have regular mammograms, even if you have no family history.

It’s also important to find out if anyone in your family has been diagnosed with breast cancer, or related cancers. You can also test yourself for the BRCA gene, which if positive, indicates a significant chance of breast and ovarian cancer later in life. While testing for your genetic predispositions to breast cancer can be scary, it can also save your life. The more knowledge you have about your genetic makeup, the more empowered you are to make the smartest decisions for your breast health.

Not sure how to perform a self exam? No worries – visit here to learn.

Watch your weight
Being significantly under or overweight has been shown to increase your chances of breast cancer, especially for post-menopausal women. Research indicates that the healthiest women, who are most resilient to chronic disease, usually have body fat percentages in between 21 and 25 percent. For athletes, it’s usually a little lower. Most importantly, maintaining a healthy weight means a sustainable diet and fitness routine. Constantly losing then gaining back weight will have long term health consequences.

For more information about breast cancer awareness, visit here.

Protect your future breast health with some of these tips and let us know how you’re making proactive choices for this National Breast Cancer Awareness Month.

Nutex Health, Inc. supports you and your loved ones’ health. You can depend on our trusted brand to deliver the emergency care you deserve at Victoria Emergency Center or any one of our concierge-level, freestanding emergency facilities 24 hours a day, 365 days a year.

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3 Misleading Diet Foods & Healthier Options

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After the holidays, the New Year rings in resolutions. Some of us decide to work on our career and take the next step in the New Year, while others just want to save for trips around the world. The most common New Year’s resolution is to lose weight or eat more healthy food, which is easier said than done. Difficulty in finding the right diet comes from the endless options at the grocery store and even though a lot of packages say “fat-free” or “sugar-free”, you really need to do your research to understand what food is made of. Here’s a list of popular diet foods that have been mistaken as healthy options for your diet.

Yogurt

This creamy treat is believed to be a great snack food but it depends on what kind you buy. Plain yogurt has up to 14g of sugar in one serving and flavored yogurt has an added 15g of sugar on top of that. Even though it makes everything taste great, sugar can cause diabetes, weight gain and affect your immune system. Instead of eating these yogurts with high-sugar content, go for low-fat yogurt or, even better, fat-free Greek Yogurt and toss a teaspoon of honey or all-fruit spread to give it flavor but in your control.

Diet Drinks

Many of us are guilty of giving into soda pop cravings by grabbing the diet version of our favorite soda but, unfortunately, “diet” doesn’t mean healthy. Diet drinks are packed with artificial ingredients and are high in sodium to give it its flavor. If it seems like the craving for bubbles isn’t blowing away, choose sparkling mineral water and add lemon or lime to give flavor. You can even get a little more creative and add an array of fruits, such as orange wedges and berries.

Light Salad Dressings

Most of know that dressings such as bacon salad dressing and ranch are fattening. Therefore, we try to choose healthier options such as “light” salad dressings that are still yummy. Even though they are labeled as “light”, they are packed with fat to add flavor, preservatives to prolong shelf-life, and additives such as sodium and sugar. Instead of choosing the light salad dressings, grab some balsamic vinegar and drizzle it on your salad with some extra virgin olive oil. The vinegar and oil balance each other out and create a savory flavor with significantly less fat, sodium and sugar.

 Nutex Health, Inc supports you and your family’s health. You can depend on Victoria ER or any one of our concierge-level, freestanding emergency facilities to deliver the emergency care you deserve, 24 hours a day, 365 days a year.