Avoid a Mid-Winter Cold or Flu and Treatment Options with Dr. Keri Peterson

It’s definitely starting to feel like spring in Northern California, my favorite tulip magnolia tree is in bloom, the daffodils have started to bud and it’s supposed to be near 70 degrees tomorrow (my apologies to my friends in the midwest and east coast). But just because the weather is getting warmer, that doesn’t mean we are out of the woods in terms of catching a cold or flu! In fact, cold and flu season doesn’t typically end until April. So how do we avoid getting sick? Renowned physician, medical contributor and Women’s Health columnist, Dr. Keri Peterson joined me yesterday to discuss just how we can stay healthy now that we’ve hit the mid-winter mark, and treatment options if you succumb to the dreaded cold or flu.

 

Dr. Keri Peterson joined Candace Rose to share tips on how to avoid catching a mid-winter cold or flu and treatment options in case you get sick! Image courtesy of Twitter

Dr. Keri Peterson joined Candace Rose to share tips on how to avoid catching a mid-winter cold or flu and treatment options in case you get sick. Image courtesy of Twitter.com/DrKeriPeterson

 

 

 

 

 

 

Candace Rose: What are some things that we should keep in mind as we hit the mid-winter mark?

Dr. Keri Peterson: “Well, the most important thing to keep in mind is that we are at peak cold and flu season, so you still have to take all those measures to protect yourself. That includes washing your hands often, exercising regularly. Be sure not to touch your eyes, nose or your mouth because that’s how you spread germs. But if you do get sick, cough into your elbow so you don’t spread germs to other people.”
Candace Rose: You mentioned exercising regularly, do you have any advice if we haven’t hit the gym in a while?

Dr. Keri Peterson: “I sure do. One of the challenges with exercise is that people lose the motivation to exercise because they either don’t have the interest in getting outdoors or they feel more lazy, or because it’s cold out they get more aches and pains. But don’t let those aches and pains stop you, you still need to exercise regularly. And you can find pain relief with BENGAY products. They are the number one doctor and pharmacist recommended brand of topical pain relievers, and starting now through the end of April they’re offering a whole slough of free health and wellness rewards. And you can learn more about that at BengayRewards.com.”

 

Candace Rose: Let’s say you are sore or you have a few aches and pains from exercising the day before; is it okay to exercise as intense or should you go low-key the next day?

Dr. Keri Peterson: “If you feel aches and pains from the day before, hopefully it’s just certain muscle groups. You can work out any non-sore muscle groups. But if you’re sore everywhere, then I would just recommend doing a light cardio- like a 15 to 20 minute cardio to loosen up and stretch.”

 

Candace Rose: Great! And what are some other ways we can stay healthy?

Dr. Keri Peterson: “Well, it is peak cold and flu season, and if you get a cold, the first thing that I suggest you do is to use Cold-EEZE cold remedy because it will shorten the duration of your cold by nearly half. And how it works is the Cold-EEZE zinc ions are released in your mouth and they inhibit the cold virus from replicating and shortening your cold. They have a great new product, it’s Cold-EEZE cold remedy Plus Natural Immune Support. It has the zinc to shorten your cold, but it also has rose hips and echinacea, and that’s going to promote immune health and antioxidant support which will also keep you healthy. They also have one with natural energy, which can give you a natural boost of energy if you’re feeling malaised.”

 

Candace Rose: Do you have any additional tips or information you’d like to share?

Dr. Keri Peterson: “I do suggest that you try not to succumb to a busy schedule- really take time to care for yourself by getting enough sleep, by eating a healthy diet, and by managing your stress.

If you can follow a lot of the things we talked about today, hopefully you’ll stay healthy the rest of the winter season.”

 

Candace Rose: Where can we go for more information?

Dr. Keri Peterson: “You can go to BenGayRewards.com and to ColdEEZE.com.”

Fashion: Bright Colorful Must Have Running Shoes for Fall/Winter 2013

When January 1st hit nearly 10 months ago I made it a point that this was the year I would finally take time for myself. I feel incredibly blessed to have the amazing opportunities I have as a writer/blogger, but I’m also a full-time caregiver for my grandmother who suffers from Alzheimer’s, which takes up a huge portion of my time and life. As tough as it is, there’s nothing that makes me happier than when she remembers my name! This year I’ve allowed myself to not only get together with friends more, but work in the garden with my mom, photograph our flowers and the Sand Hill cranes across the street, play with my fur kids, take on my fair share of DIY projects (who knew I loved spray paint??? More of that to come in the future) and I’ve now decided that I’d like to try running again. I felt better when I exercised quite a bit, and I’d like to give that another go. Speaking of running, I’m excited to finally buy a new pair of running shoes! I’ve often heard that you should be fitted for running shoes, but I recently conducted an interview with a renowned physician and triathlete who mentioned that being fitted for shoes isn’t always a necessity. YAY! I’ve had my eye on a pair of Nike Free’s (my favorite) and so many more!

Here are a few of my absolute fav running shoes for fall 2013!

 

 

 

 

 

I ordered these Purple Nike Free Run sneakers this week, can’t wait until they get here:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Walkabout With Dr. Andrew Weil on National Walking Day!

 

Walkout on National Walk Day with Dr. Andrew Weil!

Walkout on National Walking Day with Dr. Andrew Weil!

 

Would you like to start a walking routine, but plagued by foot pain? Unfortunately, you’re not alone. According to the American Podiatric Medical Association 72% of Americans say they don’t exercise because foot pain is preventing them from doing so. What’s worse is being inactive puts you at risk for developing type 2 diabetes.

World renowned Australian podiatrist Phillip Vasyli, global health expert Dr. Andrew Weil and fitness expert and celebrity trainer Juliet Kaska of JK Zen Fitness will kick-off the nationwide Walkabout campaign on National Walking Day, April 3, 2013.

 

celebrity fitness trainer Juliet Kaska leading a walk in Santa Monica.

celebrity fitness trainer Juliet Kaska leading a walk in Santa Monica.

What exactly IS Walkabout? A Walkabout is an Australian journey for well-being, during which one seeks to clarify his/her life purpose. It is a time of reflection and to reconnect with family and community.  Our version of Walkabout is inspired by the Aussies and aims to improve physical and mental well-being, while creating healthy habits over the course of 28 days.

To participate in the Walkabout online, be sure to join the conversation on Twitter and tag images on Instagram with #Walkabout2013.

 

Here are some great tips on walking from renowned physician, Dr. Andre Weil:
Are You Walking the Right Way? Tips from Dr. Andrew Weil
Walking is an ideal way to get daily exercise – it strengthens almost every major organ in the body, promotes optimal bone density, and boosts the immune system. But have you considered how to best put one foot in front of the other? Your walking habits can have an impact on how much benefit you get from each outing. Keep the following in mind when walking:
Maximize the benefit from your daily walks:

– Walk with your head erect. Look ahead and train your sight 10 to 20 feet ahead of you. If you need to check the ground to avoid obstacles, lower your eyes, not your head, and try not to thrust your trunk forward or let your arms dangle listlessly at your sides

– Keep your back straight. Stretch your spine so your shoulders are level and square, and tuck your buttocks in

– Bend your arms. Flex your elbows at close to 90-degree angles and let your arms swing at waist level

– Take shorter, measured steps, with your feet striking the ground with the heel and pushing off with the toes. Too long a stride can throw you off balance

Participants are able to sign-up for the 2013 Walkabout here: http://www.weilbeing.com/2013-walkabout-signup

Running Basics for Beginners with Osteopathic Physician, Dr. Antoinette Cheney, DO

Have you thought about starting a running routine, but you’re filled with questions and don’t know how or where to start? With spring officially upon us, now is the perfect time! If you’ve wondered how to go to begin,  how to prevent injuries, whether or not you need to purchase specialty shoes, and proper nutrition (before and after a run), you’re in luck! Osteopathic physician, Dr. Antoinette Cheney, DO who also sidelines as a marathoner and triathlete, joined me for an interview recently to discuss the basics of running, proper conditioning, and so much more.

Osteopathic physician, Dr. Antoinette Cheney, DO discusses the basics every beginner needs before starting a running routine. Image courtesy of Osteopathic.org

Osteopathic physician, Dr. Antoinette Cheney, DO discusses the basics every beginner needs before starting a running routine. Image courtesy of Osteopathic.org

 

Candace Rose: Running is gaining popularity these days. Do you have any advice for those who are out of shape or aren’t used to running and looking to start?

Dr. Antoinette Cheney, DO: “I think the biggest thing is that you want to start slow. I think sometimes people want to put everything into it at first and then they increase their chances of getting injured. Doing a run walk program at first, or doing small distances and building yourself up is probably the best way to go.”

Candace Rose: Do you have any advice for those starting a running routine? How should you start?

Dr. Antoinette Cheney, DO: “There are a lot of books out there that will tell you how to do that. There’s a lot of information out there about that, so if people really want to do a specific program they can easily find that. The thing is a lot of people want to read the book or they want exact information, but the bottom line is that there isn’t a cookie cutter way that works best for everybody, so you have to go by how you feel.

If you are somebody who has run casually in the past, then you might be able to start running slowly three miles straight right away. But if you’re somebody who has never ever run, then you might want to just start on the treadmill, and run for a minute, and then walk for a two, and then run for a minute, and walk for two. Or if you’re outside, maybe you would walk on a flat surface and run on the downhills, and kind of start that way. But I think you’ve got to do it based on how good you feel and that kind of thing.”

Candace Rose: Is it ever okay to run every day?

Dr. Antoinette Cheney, DO: “Certainly. There are a lot elite runners that run everyday. Most people will benefit from taking at least one day off. The thing is you can’t go out and run long or hard every day. You can run every day as long as you do a different type of run every day. So if one day you run really hard, the next day you might do what’s called a ‘recovery run’ where you kind of go a little slower and you don’t push yourself as much. But you can’t go all out to the wall every single day. First of all, you’re going to hurt yourself, and second of all that really doesn’t do your body any benefit in the long run.”

 

Candace Rose: What can beginners do to avoid injury?

Dr. Antoinette Cheney, DO: “Obviously the biggest injuries with running are your knees or your ankles, or your feet. I’m a big fan of some type of cross training program where you do something that’s going to strengthen those muscles. The thing is if all you do is run, run, run, then you’re pretty much just training your quads, your hamstrings and calves over and over and over again. So if you can intermittently train those muscles with strength training or some type of cross training, you will definitely benefit more and reduce your chance of injury because the stability of those joints is completely dependent upon how strong the muscles are.

If you run every day, you might think that you have strong quads, but unless you lift or do other things to challenge the quads, you’re only going to be strong in that direction of running- in the motion of running you’re strong. That happened to me for a long time, all I did was run and then when I tried to do other classes or other things, I was like, well, I can run in a straight line forever, but when it comes to lifting with my legs I’m not nearly as agile or as strong as I thought I was.”

Candace Rose: What are some great strength training exercises?

Dr. Antoinette Cheney, DO: “Well, certainly leg extensions, for your quads; hamstring curls for your hamstrings; any kind of glute work for your bottom. Squats are great, lunges are great (as long as you’re doing them properly); leg presses are good; calf raises are good. Something that also helps with lateral movements are abductor and ab exercises.”

 

Candace Rose: Is the plank a good exercise for runners?

Dr. Antoinette Cheney, DO: “Well, anytime you can increase your core strength, it’s definitely beneficial to running because as you get tired, if you have a weak core it makes everything sort of collapse on itself.

If you have a strong core, which is what doing a lot of planks will give you, it can definitely aid you as you start to get tired. You can engage your core more, that can keep you upright and going for a longer period of time. Core strength is essential almost for everything these days.”

 

Candace Rose: Do you have any advice for runners who have been plagued with shinsplints, knee pain or ankle pain in the past?

Dr. Antoinette Cheney, DO: “Well, number one, maybe running is not for you. Running isn’t for everybody. So if you have an injury that every time you start to run again really hurts you, I guess it really depends on how much you want to run.

Shinsplints: It has a lot to do with your anterior tibialis (it’s that muscle that’s on the front of your shin). If you can train those, start slow and increase everything a little bit at a time, it’s definitely less likely for those shinsplints to come back. If you go to the doctor with shinsplints, they’re going to say you have to stay off of them for six weeks.

But again, I think the problem is people go gangbusters because for whatever reason- it’s the first of the year and want to exercise every day, and then they wonder why two weeks later they can’t move and they’re sore. It’s a vicious cycle, and people want a quick fix. They’re not willing to do little steps at a time.”

Candace Rose: Should you ever run when you’re sore?

Dr. Antoinette Cheney, DO: “Well, there’s nothing wrong with running when you’re sore, but there’s ‘sore pain’ and there’s ‘you need to back off pain’. If you feel like you’re doing more damage or something is hurting or it’s swollen, then you shouldn’t run through pain. Soreness is one thing though.

If you wake up and you had planned on running 10 miles today, and it was going to be your first 10 mile run ever, but you’re really sore…you probably need to change your game plan. Maybe you’re going to run on a flat surface for three miles, that’s it and you’ll reschedule your long run for a different day. You really have to base it upon how your body feels.”

 

Candace Rose: How important are shoes and clothing? Can someone start a running routine with a pair of running shoes they bought online or at a department store?

Dr. Antoinette Cheney, DO: “There’s a lot of hype around running shoes these days. There are a lot of different kinds, and they’re all about these minimalist shoes now. Certainly if you’re going to get into running and you know you’re going to be doing it for a while, it’s probably beneficial to go to a specific running store where they can analyze your gait and fit you with a specific shoe.

If you want to start by just buying a reasonably priced pair of shoes that get a good general recommendation online or something, I don’t think there’s anything wrong with starting with that. You don’t want to go out and spend $150 on a pair of shoes that you’re going to wear for a week and never wear again. I don’t always buy my shoes at specialty stores. Occasionally I will, but not all the time.

As far as clothing goes, you’ve got to run in something you’re going to feel comfortable in. If you choose to go out and run in a pair of pants, and they start rubbing you the wrong way, the chances of you continuing are not very great. I think when it comes to running clothes, if you look the part, you’re more likely to play the part. If you have some decent running clothes,  it’s easier to get motivated, I think.”

Candace Rose: How important is nutrition for beginners? What should you eat before heading out for a run?

Dr. Antoinette Cheney, DO: “Honestly, if you’re just going to go out for a short run, you really don’t need a whole lot, even when it comes to fluid replacement and stuff like that. Unless it’s a super hot day and you’re going to be running for more than an hour, you probably don’t need a whole lot extra. If you do need something, I would recommend something fairly small before you go.

The thing with running, a lot of people have a problem if they eat and they run, there’s a digestive issue there. You really have to plan carefully as to when you’re going to eat if you’re one of those people that has trouble with that.

A lot of people are starting a running program to promote weight loss and they start eating a lot and they’re kind of canceling the effect out. There’s a fine line there.”

 

Candace Rose: What should beginners eat or drink to refuel after a run?

Dr. Antoinette Cheney, DO: “Again, it depends on how far they’re running. If you’re running two or three miles, you really don’t need that much, just some water. I wouldn’t even recommend a full strength sports drink. I might recommend a Propel or a Vitamin Water Zero that doesn’t have a whole lot of calories, but has some electrolytes to it. But if you’re only running for 20 minutes, you don’t need to drink a full Gatorade. For one, most people don’t need that many calories; and number two, there’s a lot of salt and stuff that you may not need. A small thing of low-fat chocolate milk is a great recovery drink because it’s got some protein in it and a little bit of carbs. But you don’t need a whole lot.

If you’re going to be running a distance, like an hour or six plus miles, perhaps you need a sports drink or something like that. But again, it’s based upon how much you sweat, how thirsty you are and how far you’ve gone and pushed yourself.”

 

Candace Rose: When is the perfect time to stretch?

Dr. Antoinette Cheney, DO: “I think generally speaking nowadays, the thinking is it’s not best to stretch beforehand. You’re definitely better off based upon the research as of late, stretching afterwards. If you’ve always stretched beforehand and that works for you, then I would say it’s okay to continue that. But I think the majority of people nowadays believe that stretching afterwards is your better bet.”

Candace Rose: Do you have any additional tips or information you’d like to share?

Dr. Antoinette Cheney, DO: “I think that running can be very therapeutic, it can be a great escape for your mind. It’s something that a lot of people enjoy in groups or you can do it alone. The great thing about running is you really don’t need much equipment. It’s important to be safe, be realistic about what you’re doing and what your goals are and to enjoy it.

There are lots of great magazines out there, I like Runner’s World, Women’s Running, and there are a lot of good magazine websites out there. There are also a lot of good running clubs, you just need to go online and search.”

 

Running can be very therapeutic!

Running can be very therapeutic! – Osteopathic physician, Dr. Antoinette Cheney, DO

 

For more information on Osteopathic Physician, Dr. Antoinette Cheney, DO, please visit: Osteopathic.org

Interview: Women’s Health Magazine’s Tips for Staying Healthy, Fit and Fab in New Year with Women’s Health’s Features Editor Sasha De Gerosdorf

With one of the worst cold and flu season’s in history upon us, Women’s Health magazine’s features editor Sascha De Gerosdorff joined me to discuss simple ways we can help prevent getting sick this season, and what we can do to help combat it if we’ve already been hit.

 

Women's Health magazine's features editor Sasha De Gerosdorff shares cold and flu prevention tips as well as tips for staying healthy and fit in the new year!

Women’s Health magazine’s features editor Sascha De Gerosdorff shares cold and flu prevention tips as well as info on how you can stay healthy and fit in the new year!

 

 



 

Candace Rose: With the new year upon us, what can we do to keep our resolutions and where do we start?

Sascha De Gerosdorff: “Well, the first thing you want to do is make sure you don’t get sick, because when you’re sick you’re obviously not feeling your best and it’s really hard to stick to those resolutions. So at Women’s Health, our best advice is probably your doctor’s best advice too- is wash your hands. Anytime you think you might have come into contact with germs use soap and running water for at least 20 seconds, that is the key. You’ve got to do it for the whole 20 seconds, that’s going to kill the most germs and keep you the healthiest.

 

Now of course you can’t always avoid the cold or flu, so if you start to feel sick, like you’ve got a scratchy throat, runny nose; what you can do is go to the pharmacy and grab something that has zinc in it. Some studies show that zinc shortens a cold by nearly half the time- great when you’re feeling sick. You can try Cold-EEZE which does have that zinc, it does release zinc ions into your upper respiratory tract and helps you get over that sickness so that you can get back to your life and start working on those diet and exercise and sleep resolutions.”

 

Candace Rose: What else should we be doing everyday?

Sascha De Gerosdorff: “Well, another thing you can think about is cutting a little bit of stress out of your life. I know that sounds impossible, everybody is running around like crazy, we’re all super busy but a lot of us don’t know that stress and chronic stress really does a number on your immune system. It really, really pushes down your immune system that your body can’t fight off invading viruses or bacteria. So what you want to do is whatever it takes for your body to come down and relax- yoga, breathing, meditation- whatever that is, try doing that a couple minutes a day, build that up, make it a regular practice and guaranteed you’re going to start feeling better.”

Candace Rose: How about when it comes to diet?

Sascha De Gerosdorff: “One thing everyone is always talking about is eat your fruits and veggies. I’m here to tell you it’s a definite must. New studies show that people who eat seven servings of fruits and vegetables a day are much happier, healthier overall and have higher levels of mental health. So great things! A quick easy tip to remember is you want to eat fruits and veggies that are very bright or bold in color- so avocados (bright green), broccoli (bright green), beets which are bright red, berries have those nice vibrant colors. The brighter the color the more vitamins and nutrients it has in it to keep you at your best.”

Don't forget to eat your veggies! Who doesn't love cauliflower, broccoli or even fresh berries?!

Don’t forget to eat your veggies! Who doesn’t love cauliflower, broccoli or even fresh berries?!

 

Candace Rose: Do you have any additional tips or information you’d like to share with us?

Sascha De Gerosdorff: “Absolutely. We’re also huge proponents of exercise (obviously), so the two things we’re thinking about is sit less, so stand up when you’re at your desk or on the phone, walk down the hallway instead of sending an email, stand in meetings instead of sitting. Those are little forms of exercise that are going to build up and help you be better, be happier, be healthier all year long.”

Candace Rose: Where can we go for more information?

Sascha De Gerosdorff: “So Women’s Health, always on newsstands every month, our current issue is out now; and you can always check us out online at WomensHealthMag.com.”