Fresh is in for Summer!

Move over heavy lasagna and fettuccini alfredo…

Comfort foods are out and fresh fruit and vegetables are in! When the weather gets warmer most people tend to lighten up their diets by eating less. Now is the time to renew (or begin) your love for nutritious and sweet-tooth satisfying foods to not only lose weight in San Francisco but get added health benefits as well.

Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, antioxidants, and other substances that are important for good health in San Francisco. They not only taste great, they are low in calories.

Here are some easy tips to incorporate flavorful summer crops to your weekly menus:

•  Add a banana or fresh berries to your cereal or oatmeal
• Add green peppers, spinach, tomatoes and mushrooms to eggs and frozen pizza
• See how much color you can add to your plate at each meal (green spinach, purple grapes, red strawberries, orange carrots, etc.)
• Pre-cut raw vegetables for snacks-on-the-go
• Have chocolate-covered strawberries for desert (in moderation)
• Make your own smoothies with fresh or frozen fruit and low-fat yogurt or milk
• Include corn, zucchini or other fresh vegetables in skewers, grill baskets or when grilling

You don’t have to give up comfort foods entirely this summer; just eat them less often and in smaller amounts. You’ll be amazed at how your body size will shrink and your energy level will soar!

For more tips on how to incorporate more fresh fruits and vegetables into your diet or tips to lose weight, contact Dr. Marilyn Kutzscher in San Francisco at 415-923-3560 or marilynkmd.com.

Stay Cool When the Heat is On

We all know that too much sun exposure can lead to painful sunburn in San Francisco, and sunburns increase the risk of skin damage, cancer and prematurely aged skin.

But overexposure to sun and heat can also lead to other serious problems that interfere with your brain functions, muscles, and other organs. Dr. Marilyn Kutzscher treats many patients each summer for heat-related illnesses in San Francisco. While most people can recover quickly from these illnesses, they can be deadly if not treated properly.

When your body begins to sweat out too much water, salt, potassium, magnesium and other nutrients, you may experience heat exhaustion or heat cramps. Early symptoms that you’ve had too much sun include:

• Excessive sweating
• Fatigue
• Thirst
• Leg/stomach/arm cramps
• Dizziness
• Headache
• Nausea

If you do not take measures to cool your body down, you may move into full-on heat stroke/sun stroke after intense heat exposure and dehydration for long periods of time. Symptoms of heat stroke can include the symptoms listed above as well as:

• Lack of sweating
• Vomiting
• Rapid heart rate and breath
• Confusion
• Unconsciousness
• High body temperature
• Fainting
• Pale skin
• Dark urine

 Prevent Heat Stroke

To avoid heat-related illnesses, listen to your body and be smart when outdoors

• Avoid drinking dehydrating beverages, such as soda, alcohol and coffee. Choose water and sports drinks instead.
• Wear sunscreen, sunglasses, a hat and loose-fitting, lightweight clothing.
• Go indoors during the hottest times of the day.
• Take frequent breaks when working or playing in the heat.
• Avoid over-exertion in the heat.

Heat stroke can be life-threatening. If you see someone who is experiencing the signs of heat stroke in San Francisco, call 911 immediately. Remove the person from the sun/heat and have him drink water or other electrolyte drinks, such as Gatorade. Avoid alcoholic and caffeinated beverages. Remove constrictive clothing and apply ice packs to the groin and armpits to help cool the body.

If you have experienced heat exhaustion, it is important to contact a doctor to make sure it does not progress into heat stroke. A doctor like Dr. Kutzscher can let you know when it is safe to resume your normal activities. Call Marilyn Kutzscher at 415-923-3560 or marilynkmd.com to learn more tips on how to beat the heat in San Francisco this summer.

Be Prepared: Carry a First Aid Kit

Traveling can be fun! But whether you are trekking to a remote country or just an hour from home, good times can quickly go downhill if someone gets sick or injured. It’s always good to be prepared for any type of minor emergency and having a first aid kit on hand may help you, your family, friends and fellow travelers stay safe.

First Aid Kit Essentials

• Sunscreen and soothing aloe vera gel
• Adhesive bandages in varying sizes
• Pain/fever reducer
• Allergy medicine
• Gauze pads and tape
• Antibiotic ointment
• Blister care
• Bug repellant
• Insect bite/sting relief
• Motion sickness medicine
• Lubricating eye drops
• Space heat blanket
• Oral thermometer
• Antiseptic wipes
• Instant cold compress
• Non-latex gloves
• Cotton balls
• Petroleum jelly
• Hand sanitizer or soap
• Scissors/tweezers
• Flashlight with extra batteries
• Candles and matches
• First aid manual

 If anyone in your traveling party is prone to allergic reactions, be sure to pack injectable epinephrine as well. There may be additional first aid kit requirements, such as splints and prescription medications, depending on your medical condition, how far you are traveling and how remote the location.

Be sure to check the contents of the first aid kit regularly to replace any items that have been used or those that have expired, especially if you are planning a long trip outside San Francisco.

If you are planning a trip to a foreign country, you may need certain pre-trip vaccinations to keep you healthy. Dr. Marilyn Kutzscher in San Francisco helps patients learn the steps to take before, during and after trips. Contact her at 415-923-3560 or marilynkmd.com to schedule an appointment.

Tips to Avoid Depression this Winter

If you tend to feel a little more depressed or SAD during the winter months, you may be suffering from Seasonal Affective Disorder (SAD). During the winter, the days become shorter so we are exposed to less natural sunlight and tend to move our bodies less. People who are particularly sensitive to light (or the lack of light) may be more prone to suffer from this condition.

Winter depression can show itself in any number of ways. Symptoms of SAD may include:

• Crying spells
• Lack of energy
• Desire to stay home
• Irritability
• Moodiness
• Weight gain

You may not even realize that you are suffering from SAD because the symptoms can be negligible as they begin but then gradually increase to something more serious – even leading to thoughts of suicide. If you have been experiencing the winter blues, there are things you can start doing immediately to promote winter happiness:

• Schedule a physical exam to make sure your symptoms are not the result of an underlying medical condition.
• Investigate light therapy to mimic sunlight. Simply having access to a light box for 30 minutes every day may reverse your symptoms. Check with a doctor prior to starting this therapy.
• Get off the couch and exercise. Find a physical activity that brings you enjoyment and try to get at least 30 minutes of exercise every day. Partner with a friend for extra motivation.
• Go outside – even if it’s cold – during the daylight hours for a few minutes every day.
• Remove processed foods and excess sugar from your diet. Choose colorful vegetables, whole grains, low-fat dairy and lean meats to give your body clean fuel.
• Limit alcohol consumption.
• Maintain a regular sleep pattern.
• Schedule time to hang out with friends. Laughter can go a long way to increasing your mood.
• Practice stress reduction techniques such as meditation or yoga.

If your mood has changed this winter, contact Dr. Marilyn Kutzscher to determine if SAD is to blame. Her San Francisco office can be reached by calling 415-923-3560 or visiting marilynkmd.com.