I am going to work out for an hour every day. I will lose 20 pounds in the next three months. I’ll be back down to
my weight in high school by the end of the year. Do any of these goals sound like your own for the year?
If so, and you have a thoughtful plan on making it a reality – good for you! If you tend to say the same thing every year and don’t see the progress you’d like, this year try to set an attainable goal with key milestones to keep you on track and motivated.
Thomas Hudgins, MD, a physician at NorthShore and a triathlete, gives the following suggestions for setting health and weight goals you can stick to this year:
What goals do you have this year? How do you plan to stick to them?
Blustery winds, snow banks and icy paths don’t always make for pleasant trips outdoors to run errands, participate
in winter sports or shovel. And, although there isn’t anything we can do to change the outdoor temperatures, we can be sure to dress appropriately when outside to avoid getting too cold or suffering from frostbite.
Ernest Wang, MD, Emergency Department physician at NorthShore, provides his insight on how to stay warm and safe this winter season:
What are some of your favorite outdoor winter activities? What do you do to stay warm?
Every year at our four NorthShore hospitals we give patients more than 18,000 blood components. Keeping in mind that a single trauma patient in the emergency room may need more than 20 units of red blood (the equivalent of 20 donations), the need for donors
is always present.
Why not consider giving someone the gift of life this holiday season? Donating blood is a quick, safe and painless process that can help to make a big difference in someone’s life. Not to mention, one pint of blood can save up to three lives.
Not everyone is eligible to donate blood. In general, donors must be healthy, at least 17 years of age, weigh at least 110 pounds and not have a medical history of certain cancers, diseases or infections. A full list of guidelines for eligibility can be found
on our website:
Jim Perkins, MD, Director of NorthShore’s blood banks, offers the following advice on donating blood:
Did you know?
You don’t have to travel far to donate blood. In fact, you can conveniently donate blood and platelets at Evanston Hospital. For more information about donating blood at NorthShore, visit
Do you know your blood type? Have you ever donated blood?
Author: April Williams, MS, RCEP Exercise Physiologist
Eating before you exercise is like fueling up your gas tank to get you from Point A to Point B. It allows you to get through
your workout from start to finish with enough energy. A pre-exercise meal serves a variety of purposes, including:
What to Eat Before Working Out
What you should eat prior to working out will vary from person to person. It will be trial and error to determine what works for you and your routine. As a rule of thumb, you should look for foods that are easily digestible, and often high in carbohydrates
and low in fat, such as: toast, bananas, dried cereal, crackers, granola bars, dried fruit, nuts, fig bars, and/or small servings of peanut butter, jam or honey.
What to Avoid Eating Before Working Out
There are many foods that should be avoided before you exercise. You will want to limit high-fat sources of protein, such as greasy foods like fries and cheeseburgers. Instead, choose smaller portions of turkey, hard-boiled eggs or low-fat milk. Be careful
with sugary foods and beverages as they can give you a sugar high prior to exercise and may leave you without the necessary energy to finish your routine. Stay away from anything that is high in fiber, as this type of food could cause gastric upset during
What to Eat After Working Out
Eating after you exercise can help you recover faster from your workouts. Chocolate milk or yogurt is a perfect post-workout option because each contains carbohydrates and protein. The protein will help build and repair muscle, and the carbohydrates will help
replenish glycogen stores that were used in your workouts. Some other options to help refuel your tank could include: fruit smoothies made with yogurt or milk and a handful of pretzels, juice with string cheese and some crackers, or bowl of your favorite
cereal and a banana.
What are some of your favorite snacks for before and after workouts?
The holiday season is often an exciting and much anticipated time of year. This season—for all its fun and festivities—often
comes with long lines, burdensome traffic, inclement weather and various pressures leaving you to feel stressed out and overwhelmed.
For many of us the holidays are nerve-wracking. Some attribute the stress to having to spend time with family, travel and excessive spending. But, in reality, the holidays are difficult because our self-talk, that never-ending commentary going on in our heads
that manages to rob us of joy and happiness. Below are three habits you can practice before, during and after family gatherings that will help with the process. Remember, it's not that people and situations make us feel badly, it's our self-talk about people
and situations that cause our negative emotions.
Robert Farra, PhD, Psychologist at NorthShore, provides the following strategies to help make the holidays truly merry:
Do you get stressed out during the holidays? What do you do to reduce it?
Now is the time when our shopping lists for holiday giving may include items for children of varying ages. While walking through the aisles, you’ll see plenty of new toys along with many of the tried-and-true classics (like building blocks and dolls). With
all the options out there, how do you know which toys are best suited for what ages?
The most colorful or cute toy on the shelf doesn’t always make it the best choice. It’s worthwhile to recognize that children of varying ages have achieved different development milestones. Just as you wouldn’t give an infant a LEGO® set, you also wouldn’t
buy a four year old a teething rattle.
Kenneth Fox, MD, a pediatrician at NorthShore, gives the following recommendations when shopping for age-appropriate toys:
Play is essential to a child’s physical, cognitive, social and moral development. Toys, books and experiences that enrich creative play make wonderful gifts for the season and support healthy child development all year long.
Can you remember a time when one of your children received a toy not well suited for his or her age? What did you do?
Walk into any public restroom and you’re certain to see a sign stating that employees must wash their hands before returning to work. Hopefully you know that this sign applies to more than just employees—you should be washing your hands after going to the
Not only does washing your hands with soap and water for 20 seconds help wash away the dirt and grime, it also helps remove germs including viruses and other potentially harmful bacteria.
Becky Miller, MD, Infectious Disease Physician at NorthShore, gives the following tips on the importance of washing your hands:
How many times a day do you wash your hands? Do you wash them more frequently when you’re sick?
How often do you purge your medicine cabinet? You should plan to clean through your cabinet and properly dispose of any medications every six months. Using expired medications can be hazardous to your health. Therefore, you should not be saving unused prescription
medications for later use, nor be saving expired prescription or over-the-counter medications.
Tina Zook, Pharmacy Manager, provides the following instructions for properly disposing of medications:
There will be instances where instructions are not given on the drug label and a drug take-back program is not available. In these cases, you follow the following steps for disposing of medications:
How often do you clean your medicine cabinet? What has your process been for disposing of medications?
At one time or another, whether it’s because of work, family or social situations, almost everyone may feel anxious or stressed out. While these feelings are normal and common, when they begin to impact your daily activities and relationships it may be something
that requires attention and/or medical help.
Anxiety may trigger intense negative thoughts and feelings, panic attacks and withdrawal from usual activities. The most common types of stressors that bring people in for treatment include: social stress, environmental stress, physical stress and the stress
associated with the way we perceive our ability to handle these stressors.
A common question asked by those who seek treatment for anxiety is: Will I ever feel normal again? Bethany Price, PhD, Psychologist with NorthShore, encourages her patients to follow three steps to overcome their anxiety and return to a more “normal” lifestyle:
Are you easily stressed? How do you overcome it?
All of the holiday treats and temptations on the table can make for a difficult time managing your weight and portion control. While it’s okay to indulge from time to time, it’s important to make smart choices to help keep your plate balanced.
According to the USDA’s MyPlate recommendations, half of your plate should consist of fruit and vegetables, accompanied by grains, protein and dairy. You may find it hard to have this much balance on your plate during the holidays, but planning in advance
and thinking through your meal choices can be a huge help for keeping your plate (and waistline!) in check.
Goutham Rao, MD, gives his insight on how to plan your portions and still be able to enjoy the holidays:
What is your favorite holiday treat? What do you do to resist temptation and overeating?