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CRNA Wellness: Nutrition

Gary, Gary, quite contrary
How does your garden grow?
With onions, tomatoes,
Vine-ripe sweet potatoes,
And lima beans all in a row.

April is the time to plan ‘n’ plant the garden. The delightful thing about your garden is that it will provide a solitary escape after a 50-hour work week. Or it will serve as a dual retreat for you and your partner. And, it’s sure to be a family affair in which everyone can select some favorite veggies to coax and encourage to fruition. When you grow things, you grow, and when you grow, your body heals.

Sweet potatoes are an amazing garden food, big on nutrients and huge on color. There are lots of varieties but pick one that grows well in your soil. Beta carotene has enjoyed solid mag’ rap in the last ten years having been praised and criticized nearly equally. The truth about sweet potatoes is that in addition to the starch and sugar, the abundance of A, C and beta carotene make every sweet sensation worthwhile. I recommend that my clients consume at least one serving of a variety of sweet potato each week. Prepare it clean – bake without butter, boil and peel, microwave in a potato bag and slice, cut into strips and bake as fries. You don’t need salt, fats, or seasonings of any kind to enhance the flavor of this already sweet, generous source of nutrients. Click here to learn about Sweet Potato nutrients.

Green beans provide a rich supply of vitamins A and C that do not stick to your ribs or add unwanted calories to your spring plate. You can plant pole beans or traditional snap beans in a raised garden. But if you have room for rows and rows of snaps, haricot verts or favas, go ahead and plant the seeds, fertilize, water, watch for worms, harvest and enjoy. Eat them fresh-steamed next to your grilled tuna, or stir fry them with onions and mushrooms. Cut and drop raw into veggie soup or snip, steam and eat them with your fingers in front of HGTV. If you get at this early in the season, you may have time to plant a second crop. Click here to learn about Green Bean nutrients.

Yellow zucchini is becoming more and more expensive to purchase, so you may as well grow your own and eat the best. Like sweet potatoes, the vines take up some space but vertical gardening is always a space-saving option. Packed with vitamin A and plenty of C, this vegan delight is so low in calories that you can eat a bowlful of sunshine several times a week. Stir fry it, steam it, slice it and grill it with olive oil or flavored Pam, and use the leftover slices on a fresh veggie sandwich. Watery and lightweight, zucchini begs to be undercooked. Your lean machine will love both yellow and green. Click here to learn about Zucchini nutrients.

Tomatoes are a thing of beauty in your diet and on your table. By now most guys know the health benefits of lypocene to the prostate, and both genders are continually reminded through research studies of the cancer preventative capacity in a snappy tomato. There is some proof that cooked tomatoes are a better option than raw but all kinds, sizes and methods of prep are tasty and healthful. Think A (B) C then go ahead, prepare a big old ground white turkey burger, slap on a thick slice of Beefsteak tomato, put on a layer of avocado and support it all with an unbuttered whole wheat bun and some leafy lettuce…serve steamed broccoli florets as a healthy side, and indulge. You’re a Garden Gourmet! Click here to learn about tomato nutrients.

Mary, Mary, quite contrary,
How does your garden grow?
With orange, green, yellow, red,
A rainbow in the bed,
With rich vitamins all in a row.

Gardening is an art form that delivers pleasure to every sense. Feel the cool rich earth slipping between your fingers, see the tiny sprouts and watch them flourish, hear the sweet songbirds nearby, then smell and taste the results of your labor. There is no place on earth like a garden for feeding both mind and body. This, you understand, because you’re a healer.

Read Liz’s daily column lizlines at www.bdyfrm.com

CRNA Fitness: Decompress the stress

PROCRNA asked me to mount the March podium on the issue of stress-reduction which would be nearly laughable…except for the fact that I have so much personal experience. So here it is, the Body Firm method to decompress the stress.

Where do most of my clients turn for comfort during or after a tough day with the head, hands or heart? Why, food, of course. The number one method of coping with pretty much anything these days is comfort food or drink. Some of you will turn to the box of goodies in the lounge, some of you will opt to ingest a 16-ounce cola, and some (more of you than would like to admit it) will eat two or three doughnuts pretending it’s breakfast. But be careful of calorie-dense stress relievers. Sugar elevates your mood very briefly before acting as the downer it really is, dropping you as fast as a plumb line, and leaving unwanted calories and irritation behind. And in the long run, useless food raises your stress. Instead, munch on an orange, or snack on a handful of almonds, or both. An orange will administer quick sugar, it’s true, but it’s loaded with vitamin C and will provide nutrients along with energy. Nuts are a great source of protein that can hold you over until a real meal or simply sustain you through another case. Try walnuts or pecans, too, and limit your serving to a clean, even dozen. The crunch of the munch is very satisfying and brings fast relief.

You may be tempted to just flop on the decrepit sofa in the lounge when someone relieves you in the OR, not always a bad idea. But even better: Walk the hallway, stop to do squats every 12 strides, stretch your calves and quads and stretch your arms above your head, jog down the stairs to 2nd floor and jog up the stairs to 4th. Pause to do a couple of Yoga positions and bring your heart rate back to normal, then re-enter your case room with mental peace restored.

Dr. Coyote howled, Dr. Hound bit, Dr. Wolf snarled throughout the last heart case and, quite possibly, the patient’s heart is now doing better than yours. Instead of chatting it up with staff and cohorts when you exit the room, pull out a good read. Weird Sisters is a current hoot for chicks, and author, Olen Steinauer can capture either gender’s attention in short order. Try reading the daily “funnies” for comic and cardiac relief, or read anything cheerful that will take your mind off the present and help restore your equilibrium and your gift for humor. LOL.

You may not be in charge of selecting music for the gall bladder room. Pink Floyd or
George Strait may be the surgeon’s consistent choice of genre, but when you get to choose, or when you go on a break, listen to music that relieves tension. Relax with alternative sounds like waterfalls or crashing waves from a Narada collection. Classical melody from Smetana’s “The Moldau” or Debussy’s “Daphnis and Chloe,” and even big Wagnerian themes from “Tannheuser” or “Lohengrin” can fill your soul and remove the excess tension. Schubert piano solos or symphonies, unrestrained strains from LAGQ, Chis Botti love tunes on the trumpet or any of the music you simply know and love can take off the edge, and pull you back from it. Massage your hands and feet while you listen to music and get maximum de-fusing.

Finally, here’s one of the best stress-busters known to Venus or Mars – Meditation. You’ll need a quiet corner for this activity unless you’re an excellent self-hynotic. Close your eyes and preferably a door, get seated and settled with good core support, then start with slow, deep breaths in through the nose, out over the lips, switching to all nose breathing when you’re fully “centered.” Tune out any and all distractions and focus on the breath (Toothpaste trumps garlic!); in…and out….in ….and out…”…he loves me….he loves me not….one for you…one for me…” Relaxation is in the focus and in the rhythm.

K, I hate to wake you up, but there you have it – Body Firm’s favorite decompression session. An anesthetist has almost no time to relax during the workday. Morning break is not a given. Lunch can be 11:00 or 2:00 or not at all. The comfort and outcome of the patient will always be your ultimate concern. But put your own health next in line and treat your stress with safe, un-medicated relief. Your patient will benefit, and it may keep you from becoming one.

Visit Liz online at www.bdyfrm.com Read daily Lizlines and leave a stress-free comment!

CRNA Fitness: What goes Up, Must Come Down

What goes up when the rain comes down? Answer: Your weight. If you thought the correct answer was “an umbrella,” then you probably heard it from your kids or grandkids. March does bring rain, but even more than moisture, March brings a change of seasons. And as the season changes, so do your fitness opportunities.

If you have been walking on a row of treadmills all winter, hiking virtual trails while listening to gym-girl Greta’s visions of grandeur, aka gossip, on the machine next to yours, you’re more than ready to hit the pavement, wet or dry. Asphalt streets, dirt trails, and school tracks exist in nearly every community and only really nasty weather should send you back to Greta. Fitness experts often claim that outdoor cardio actually burns calories faster just because of the elements of wind, breathing outdoor air, and dealing with natural changes in elevation. Yes, on Lion days, you can go back inside and adjust your treadmill to outdoor standards, but it would be a shame to miss watching that Bartlett pear tree on the corner of Magnolia and Vine go through its spring metamorphosis. Don’t forget to take drinking water.

Bands work-outs are a fantastic source of strength-training and once you’ve taken them to your favorite park, you just might opt to stay outside in the wind and rain if only to enjoy the freedom and flexibility of the work-out. If you’ve been going to the gym three mornings a week to lift weights, or to do Body Pump, or to zip through the circuit of machines, taking your bands outside to a park will provide a nice break in the winter routine AND if you walk there, you can keep checking on that Bartlett pear. When the nitrates start falling from the sky, you can always take the bands inside at home or at the gym. Is there a fitness center at the hospital where you work? Is there a children’s outdoor area with some poles that support swings or climbing apparatus? Perfect for bands. How about doors with hinges. If there is a low-traffic area inside the hospital where some infrequently used doors with hinges are hanging around, that’s another perfect place for anchoring bands. Maybe you’ll need “permission” to use the space or maybe you’ll need the chief’s approval, but if you really want to do your work-out, you can work it out. Don’t forget your water.

March brings a variety of weather to your exercise routine – rain, wind and even some stubborn snowfall. You will probably need to do a blend of trail walks and treadmill, outdoor cycling and indoor elliptical, and you may need to tote the Totes. But it’s a great time, a hopeful time of year when as the season changes, you can take advantage of the change. Then when April arrives and the rain comes down, the only thing that will go up is your umbrella.

Learn more about the Bands In the Park work-out on mobile browser at www.bdyfrm.com.

CRNA Fitness: Circuit Training

The Circuit Train

Working out can be whole lot simpler when you know the drill! If you need one day a week to “relax your mind” while actually getting your work-out, try circuit-training. There are several good things about using an established circuit and here’s just one. You can go get a member of the training staff for a free orientation around the circuit. Reservations encouraged.

A circuit provides a moderate level work-out and consists of gym-level machines set up in a circle, a neat little rectangle or at the very least, all on the same side of the gym. If they are not grouped, it’s not a simple circuit, it’s a hairy maze. There will be one or two machines for each specific muscle group and in a well-thought-out arrangement, muscles will be grouped to keep you in order. Remember? It’s 4:30 a.m. before a 12-hour day of one heart, two gall bladders and whatever last-minute trauma is scheduled and you’re looking for a straight-forward work-out, not discombobulation. Start with shoulders and begin working your way around the circuit.

Overhead Shoulder Press and perhaps Incline Shoulder Press will be your starting place. If you’ve not had the orientation, you’ll need to read the instructions printed on one of the supporting braces of the press. Adjust the weight plates, adjust the seat front-to-back and up or down, sit with “Body Firm” posture, use an overhand grip and press the contraption overhead(or angled up and outward) until fully extended. Voila! Rest 30 seconds between one or two more “sets” or press onward.

Note: Adjusting the set-up options correctly and appropriately is tantamount to getting the most out of each exercise, but even more importantly, to remaining uninjured. Too much weight can crash back down, hunching shoulders can pinch your neck, exhaling at the wrong time can challenge your heart(and not in a good way), and failing to use your abs will arch and injure your back. Use caution and common sense. You too, Men!

Chest Press and Seated Chest Flies will be next and, once again, read the instructions, adjust all of the set-up options – front to back, seat up or down, weight plates – and be seated. When seated, your feet should be flat on the floor unless there are little angled platforms for your feet. Both of these machines are harder than you think so err on the side of caution and keep it light until you’ve found the level of exertion that challenges without causing pain.

Seated Lat Flies are the reverse of Seated Chest Flies – not to be confused with seated front flies which require elbows bent and arms to open and close like French doors – and may be part of the same machine. To work the chest, you’ll face outward; to work the back, you’ll face inward. And the Seated Lat Row, which has three set-up adjustments, should be next.

These require feet flat on the floor, not tucked behind you so you fall forward, nor extended in front so you can row your boat. You’re not in an outrigger canoe in Hawaii. You’re in the gym, darn it, at 4:30, darn it, before doing a heart, darn it…feet flat on the floor, please.

Triceps and biceps are next on the circuit. Note the work-out moving from strong shoulder exercises, to large chest and back muscles, to the smaller, but potentially so down-right gorgeous tri-bi muscles, the ones that never show in the OR but show big time on a beach…in Hawaii. You can see what’s on my mind in February! Biceps will be a standard Seated Biceps Curl and/or a Preacher Curl. I don’t get why this is called “preacher” but google says it’s because the arm position resembles someone praying. You’ll actually look like someone holding a Bible or a hymnal a whole lot more than praying, but whatever floats your boat is what you should visualize. Just do it! Remember, the key to good biceps curls and triceps curls is the anchoring of the elbow and maintaining neutral wrists. Curl is the basic motion, not the rolling and bending of the wrist to avoid effort.

Legs are next and last. Expect to do Seated – or angled supine – Adduction and Abduction as well as Seated Leg Extensions and maybe Leg Curls. You’re a lucky little guy if there is also a Seated Calf Raise and a Leg Press. A circuit is not generally meant to challenge to the extent or even in the same way as a full-blown 45-set work-out, so three leg machines are really enough. Lunges and squats are “on on your honor.” Crunches can wait.

Okay, you’re done. But if you did only one set of the circuit, take a 60-second break, not a 5-minute text conversation with your broker, and do the circuit again. People tend to monopolize equipment at the gym, especially cardio equipment, but the circuit may be popular, too. So you may just want to claim each machine in its turn and hang onto it until you’ve completed your two or three sets of each. Then when your legs are finished – and they WILL be – you can wobble in and out of the shower, hide your coif under a scrub cap, and take a non-circuitous route to the hospital without looking back.

To learn more about exercising with safe, efficient form, visit Liz at www.bdyfrm.com.

Read Lizlines and the weekly Lizlimerick posted Monday through Friday every week of the year.

CRNA Fitness: Nutrition

The Gas Range
By Liz Sanner Davis

Think of the food on your plate as Fuel. Think of the container it comes in as the Gas-can. And label the inside of your body as The Tank. At every meal you must carry the fuel in a gas can and deliver it unpolluted to the tank if you want to have enough gas to live life and to give life in the OR. When the patient is short on gas, he crumps. When you are short on gas, you crump. And when low-grade gas is delivered to the tank ( think paper bags with famous logos, cardboard boxes with grease-covered bottoms, and paper cups with sippy devices), you and your patient may both wind up driving on empty. During the month of January, try making this change in your nutrition habits at work. Bring fresh lunch foods to work prepared in your own kitchen – last night’s leftover salmon is a worthy protein, light yogurt and low-sugar granola, a crisp apple, a ripe avocado big enough to share are all perfect pick-me-ups. Or stack your own turkey sandwich made with whole grain bread, lettuce and tomato. Avoid saltyfoods from the cafeteria and resist the urge to send out Smiling Samantha for pepperoni pizza with stuffed cheese crust, “double-the-olives.” Fill your tank with superior grade fuel delivered in a pollutant-free gas-can. You’ll sustain two lives – yours and the patient’s.

Liz Sanner Davis is owner and trainer at Body Firm Integrated Fitness Solutions, Temple, TX. Visit Liz online at www.bdyfrm.com and read her humorous and motivational Lizlines or Lizlimericks published daily.

CRNA Fitness: Selecting a Gym

Losing weight used to be numero uno on the News Year’s Resolution list but lately it’s given way to touchy, feely hopefulness charged with sentiment and inertia. In spite of the second-place status, ‘lose weight’ is a list-maker that will open gym doors and sell overpriced clearance tights…for about three months. Over 30% of the people who join a gym in January, will stop going by March, and may never return. If you are one of those who does follow through on your resolution commitment of losing weight, here are some tips for joining a gym and/or hiring a personal trainer.

The Goals

Establish your basic goals.

That means you may need to sit down at your computer and write down two or three well-defined things you intend to accomplish by joining, then select a gym that has what you need in order to achieve your written goals.

The Proximity

Locate a gym or trainer that is close to home or close to work or right on the precise route that you take to one or the other. If you have to go the least bit out of your way or have to stop at one light a little too long, you’ll be back under the covers in less than a month.

The Money

Gyms and fitness facilities are muy espensivo to operate so they want, they need your money. Still, wangle the best deal you can get. Three-month specials abound (‘cause they know you’re gonna quit in March!) and perks like a free trial visit, personal training packages, free classes, and guest passes are often an option. Accept an automatic withdrawal from your account ONLY if you fully understand the fine print in the contract. Yep! There will be a contract and you won’t get out of it easily in March…or June, either. Read, comprehend, then pay up and USE the place faithfully. Tip: Go as the guest of your buff and beautiful friend so you don’t have to listen to marketing hype first-time in the door.

The Machines and the Maintenance

Machines should be up to date and in good repair– you can tell by getting on one and using it or by counting the number of signs on equipment that say Out Of Order. It doesn’t hurt to take note of the rips and tears in vinyl machine pads, the cracked or missing water holders on cardio machines, or single dumbbells now divorced from their partners. Check out the bathroom, the showers, the toilets – um-hmmm – and ask straight out how often the cleaning service marches their bucket brigade from ellipticals to lockers and beyond. There is no better place to get colds, flus and infected scratches and wounds than at a work-out facility. If you have to step over the spit on the floor next to the squats cage, move on dot com.

The Environment

How’s the music? Can you hear yourself think? Is this a meat market or a family fitness center? Do you recognize some people from work or bridge club? Do people behave respectfully and share equipment and clean up after themselves on the gym floor? Does Jocko Madzilla remove the 800 pounds of weight plates from the leg press when he’s finished and does Little Lucy Latte get off the elliptical promptly when her time is up without re-setting the timer when no-one’s looking? These observations take time so take that time to avoid being sorry.

The Members

Then, ask the members who are there if they are happy with the variety and supply of equipment, with the quality of classes and with the level of maintenance and overall professionalism. Discuss their payment satisfaction and what they like best and least about the facility. Find out if theft is a problem and how issues have been resolved. Observe the members as they arrive and leave, as they work out and socialize, as they interact with personnel and how they treat the place, ‘cause that’s how they’re going to treat you.

The Trainers

This is my area, Kids. I’m an integrated fitness trainer and I take this seriously. If you want a trainer whether short-term or long-term, do your due diligence as real estate people like to say. Look at other client’s results, interview more than one client to get their comments and interview more than one trainer to feel the fit. Inquire about credentials and certifications and if you’re at a gym, ask the gym leadership to tell you what the requirements are for trainers – eg, insurance, certifications, age and experience. Then observe at least one session and don’t look at the trainer’s biceps and glutes; look at the attention he/she gives the client, the focus, the total professionalism. If the client is grunting, pouring sweat and hobbles for three days after the session, run the other way while you have two good feet. Efficiency, form, and safety are tantamount and pushing clients too hard is a deal breaker. Make sure the trainer keeps good records of client progress and has some level of education in nutrition. Supplements of any kind are not necessary for achieving normal, healthy results, but trainers often earn mega extra income by selling them. If you find a high-quality trainer whom you trust and who guides you to your mutual goals, that’s the deal maker. Just offer her/him a good tip and consider yourself pumped!

A well-run fitness facility is a social mecca for exercise where you can pay for the opportunity to get in touch with your wellness and, therefore, your well-being. With precious little time and money to spare during this extended employment drought, do your homework before you slide your card then stick with your plan beyond the Ides of March.

Liz Sanner Davis is owner and trainer at Body Firm Integrated Fitness Solutions, Temple, TX. Visit Liz online at www.bdyfrm.com and read her humorous and motivational Lizlines or Lizlimericks published daily.