Category Archives: General Health

narcan cpr article

Surgeon General Urges Americans to Carry Narcan

Beginning in the 90s, heart disease became a major problem for Americans. This caused millions of Americans to voluntarily train to administer cardiopulmonary resuscitation or CPR. Each year, the American Heart Association trains more than 12 million people in this life-saving procedure.

Now it seems we are facing another public health crisis: the deadly opioid epidemic. With tens of thousands of American lives lost each year to drug overdose, it’s critical that we begin training Americans to administer Narcan (naloxone), just as we did with CPR, to help save the lives of our neighbors, family members and friends.

Issuing the first Surgeon General’s advisory in 14 years, Surgeon General Jerome Adams has urged every American to carry and be trained to administer this life-saving drug. In a recent interview with NPR, Adams said unequivocally, “We should think of naloxone like an EpiPen or CPR. Unfortunately, over half of the overdoses that are occurring are occurring in homes, so we want everyone to be armed to respond.”

While I encourage everyone to take a CPR course, performing CPR properly can be challenging for those who do not do it routinely, especially in a moment of crisis. This is why CPR recertification is so important.

In contrast, administering naloxone (Narcan) is easy even for non-medical personnel, and giving it quickly after an opioid overdose rapidly reverses respiratory depression – the primary cause of death. Narcan is safe and works in seconds. Two simple delivery methods are currently available in the U.S. – an intramuscular auto-injector (like the EpiPen), and a nasal spray. Today, 49 of 50 states have standing orders allowing anyone to buy and administer Narcan without a prescription. As the drug epidemic has grown, Narcan has saved an untold number of lives, including over 17,500 cases in New York alone last year.

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healthy grocery shopping

Grocery List for a Healthy Family

Having a defined grocery list helps you and your family to live healthy. It also helps you in shopping as well. Health is something that you cannot compromise. You must have heard the phrase “Health is Wealth”, that means that health is the most valuable gift.

In order to stay healthy, you should take healthy foods. In this article, we will help you to create a list of healthy products. We will talk about 7 categories and then we will suggest to you what product you need to choose and why.

1. Bakery & Bread

  • Flour tortillas (Whole-grain)
  • Pita pockets
  • English muffins
  • Wheat bread

It is an advice that the flour tortillas (whole-grain) that you are looking for should have less than 100 calories per slice. Do search these keywords “whole wheat flour” or “whole wheat” when looking for wheat bread.

2. Meat & Seafood

  • Chicken or Turkey (breast)
  • Ground chicken/turkey

If you want to buy read meat then choose the one with leanest cuts. Always prefer ground turkey or ground chicken instead of ground beef. The reason is simple because ground turkey and ground chicken contain less fat comparatively.

3. Pasta & Rice

  • Brown rice
  • Whole-grain pasta

4. Oils, Salad Dressing, Condiments & Sauces

  • Tomato sauce
  • Salsa
  • Olive oil (extra virgin)
  • Red pepper sauce
  • Mustard

Unfortunately, many condiments and sauces contain a high amount of sugar and sodium which isn’t good.

5. Cereals & Breakfast

  • Multigrain cereals (Whole-grain will also work)
  • Oatmeal

Consider buying cereals that are low in sugar but high in fiber. If you want to make your cereal sweet then use berries, nuts, or dried fruits.

6. Soups & Canned Products

  • Whole or sliced tomatoes (peeled)
  • Salmon or tuna
  • Broths and soup (Low-sodium)
  • Garbanzo beans and split peas
  • Green chilies

Always prefer packed cans rather than syrup when buying fruits.

7. Frozen Foods

  • Vegetables
  • Fruits

Freezing food helps lock in vital vitamins and other nutrients. Plus, frozen vegetables are great in soups, stews, and casseroles. You can also make an amazing smoothie with nothing but frozen fruit.

Your goal is to read the label of everything that you buy. Try to skip processed food and reduce the amount of sugar and sodium in the food you eat. Avoid artificial flavors and other artificial ingredients. And remember, if there isn’t any junk food in your house it will be much more difficult to eat junk food.

running 5k

Running Your First 5K

Walking, jogging, and running are some of the best exercises recommended by experts. The best part is that you don’t need a reason for running. It can be either a global challenge or some kind of fundraiser program but in the end, you are the one getting the benefit.

Are you starting from scratch? No problem, it is totally fine in fact it is great that you are taking interest in yourself. A 5K running event is equal to 3.1 miles, and if you are wondering how much time it will take to cover 3.1 miles than it depends. Your speed of running will decide how much time you will require to finish your first 5K steps. Although a rough estimation won’t kill, well approximate it will take 40 – 60 minutes.

Believe me, this 5K is the beginning and if you keep it up then you might even make a world record of the most step taken, who knows? Let’s talk about how you will train for your first 5K steps in just 5 simple steps, read on.


We all have heard, believing in yourself is your first step to success” which means you need to believe in yourself. It might look hard but you need to believe in yourself that you can do it.


Many people will not achieve 5K steps in the start and that is totally normal. What you can do is that train yourself every day and try to increase your distance and speed gradually. Do also give yourself rest because your body needs to heal and recover, don’t push yourself.


Create a benchmark of your own. For example, in week one you jog for 1 minute and walk for 3 minutes then in week two, you jog for 3 minutes and walk for 4 minutes. You don’t need to follow these instructions, just make your own benchmark according to your comfortability.


Always do an analysis of your workout. For example, by week 6 you were able to jog about 2.3 miles which means you are very close to 3.1 miles (i.e. 5K steps). This will boost your confidence and your will power as well.


So, the day has come and now no one can stop you from winning. You are ready to run your first 5K step and remember! This is just beginning, later on, make 10K steps as your goal and then continue on.