myhealthvillage

38 Search Results for "american"

• Ah…Nuts Ah…Nuts

  • From: Julie_Stansfield_MD
  • Description:

     

    Ah…Nuts
    

    Recently an article was published in the Archives of Internal Medicine.  This article talked about the benefits of eating nuts. Many previous studies have reported that people who eat nuts have fewer heart attacks.  This is a study that pooled the data from several studies in attempt to estimate the effect of nuts on cholesterol levels.  It also looked at other factors that may change the effect nuts have on cholesterol levels.  It looked at other factors like weight, diet and cholesterol levels.
    

    The study found that if a person ate about 67grams of nuts a day (about 16 nuts) the total cholesterol will lower about 10 mg/dl, the LDL will lower about 10 mg/dl and triglycerides will lower about 20 mg/dl.  This is not a big change, but none of the studies lasted more than 8 weeks. HDL levels did not change with eating nuts.  It has been estimated that nut consumption reduces the risk of cardiac disease by 37%.  This is a greater reduction that you would expect if nuts only reduce heart disease by reducing cholesterol.  Nuts seem to have additional effects that lead to less heart disease.
    

    In these studies nuts were eaten in place of other food.  When the nuts replaced food that is part of a typical Western the cholesterol lowered the most.  When nuts replaced calories in Mediterranean diet, cholesterol did not lower as much.
    

    Heavy people did not benefit from nuts as much as people with lower weight.  This is important because heavy people have a higher risk for heart disease.  Nuts are very high in fat and eating lots of nuts in addition to a regular diet could make losing weight difficult.  So if you eat nuts it should be in place of something.  Nuts can be substituted for meat.  One serving of nuts is 1.5 oz (43g).  This study looked at the benefits from eating twice this amount or about 16 nuts in a day.  The nuts that were studied were Walnuts, Almonds, Macadamias, Pistachios, Hazelnuts, Pecans and Peanuts.  (Peanuts are not actually nuts but part of the bean or legume family and seemed to have benefits similar to true nuts.)
    

    So nuts do seem to lower cholesterol numbers modestly.  They as well seem to reduce the risk of heart disease.  However for people that are obese it seems that the benefits are not as great as for thin people.  People frequently add nuts to their diet. However they will have a greater benefit by eating nuts instead of food like fatty cuts of red meat.  Diet is only one way of becoming healthy.  It is important to also remember the importance of exercise.  Medication can be another important tool to prevent heart disease. 
    

    Two of the authors did receive funding from California Walnut Commission, the Almond Board of California, the National Peanut board and the International Tree Nut Council.   But that doesn’t make them bad nuts.

     

     

    Archives of Internal Medicine.  Nut Consumption and Blood Lipid Levels. Vol 170 (No.9) pages 821-827.

     

  • Blog post
  • 4 months ago
  • Views: 81

• Large Meals are Toxic Large Meals are Toxic

  • From: Julie_Stansfield_MD
  • Description:

    Large Meals are Toxic

    The Latest data shows that even temporary increases in blood sugars are toxic. Large meals increase blood sugar levels to high levels.  These large increases in blood sugar cause damage even in people without diabetes.  The high blood sugars directly damage and kill many tissues.  Pancreas cells seem to die from the high sugars, leading to diabetes. The lining of arteries is damaged and this causes much higher rates of heart attacks. 

    We’ve known for years that diabetics have damage to many body areas from high blood sugars. It is news that non diabetics have damage as well.  It is a surprise that even a temporary increase in blood sugar levels can cause damage.

    
    

    There are two ways to lower your damage today and start improving your health.

    1. Eat smaller meals.  Especially avoid sugar, juice and sweetened drinks.  These are foods without fiber and without the fiber the blood levels raise to high levels more quickly after eating these foods.  Other foods that are low in fiber can have a similar affect in some people.  These include bread, rice, potatoes and pasta.  Choosing the high fiber version of these kinds of foods can help lower blood sugars after a meal. It is very important to remember that only plain vegetables can be eaten in large amounts.  Any other food in large amounts will raise the blood sugar levels significantly. 

    2. It is good to have a back up plan.  No matter what your intentions may be, you may have a meal larger than you know you should have had.  Go for a walk.  If you walk immediately after a meal you can lower your blood sugar fairly quickly.  Make it a habit, walk after a meal.

     

    You can take control of your health.  Eating smaller meals, more vegetables and walking more will lower your health care costs.  You’ll feel better.  You can avoid burdening your family with your illness.  Heart attacks and other diseases cause families grief.  How long will you be sick? How many more health problems will you get?  How long will you be out of work?  You will have many more health problems and you will miss work. The latest estimates link high blood sugars to the development of diabetes within 2.5 years.  In these people the number of heart attacks is nearly double that of normal people.
    

     

    Eat smaller meals, large meals are like poison.
    

     

     

    The American Journal of Medicine.  Glycemic Control and Complications in Type 2 Diabetes Mellitus.   March 2010, Volume 123, Number 3A.  Pages S3-S11.

    Amjmed.com

     

     

  • Blog post
  • 5 months ago
  • Views: 102

• National Nutrition Month & Bey National Nutrition Month & Beyond!

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    During National Nutrition Month and Beyond, the Key to a healthful diet is improving your nutrition from the ground up.

    CHICAGO – It’s common knowledge that a healthful diet is an important part of a healthful lifestyle, but most people have trouble figuring out what to do when planning a complete diet overhaul. During National Nutrition Month®, the American Dietetic Association reminds everyone that an easy way to focus on eating better is to start with the basics: build your nutritional health from the ground up.

    
    “By starting slowly and giving yourself a good foundation, you can work towards a healthier life,” says registered dietitian and ADA spokesperson Toby Smithson. “Change doesn’t have to be dramatic to make a difference.”

    
    Smithson suggests ways to improve your nutrition from the ground up:

    1. Focus on fruits and veggies: “Take a good look at your current diet and you’ll probably realize you’re not eating enough fruits or vegetables,” says Smithson. “Add a serving each day to one meal and increase it every few weeks. Adding more of these foods into your diet is important whether you buy frozen, fresh or organic.”
    2. Look locally: From farmer’s markets to community-supported agriculture, you have many options to find new, fresh foods in your area. “This can be a great way to eat well and support your community at the same time,” Smithson says.
    3. Make calories count: “Too often, people think of foods as good or bad and that only those on the ‘good foods’ list are okay to eat,” says Smithson. “When you’re choosing between options, focus instead on the one with more of the vitamins and nutrients that you need. Sometimes, foods with fewer calories aren’t always the healthiest options.” To figure out how many calories you need to achieve a healthy weight, visit www.mypyramid.gov.
    4. Test your taste buds: A healthy eating plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. “Those are the basics, but within this wide range there are always opportunities to try new things and find new favorites,” Smithson says. “Expand your horizons. Try a fish you’ve never eaten before or find a new vegetable recipe. By testing yourself, you might find new healthy favorites to add to your regular grocery list.”
    5. Trick yourself with treats: “A healthful diet doesn’t mean deprivation,” says Smithson. “If you have a sweet tooth, have fruit and yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry just because you’re making healthful changes.”

    
    For more tips on building your healthful diet from the ground up, during National Nutrition Month and all year long, visit www.eatright.org  and click on “For the Public.”

    This is a public service announcement...brought to you by the American Dietetic Association!

    Ask an RD!

    More helpful insight into eating well:  http://www.eatright.org/Media/content.aspx?id=9729

     

    Enjoy ...............LeGreta

  • Blog post
  • 6 months ago
  • Views: 85
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• Should You Salt Your Food? Should You Salt Your Food?

  • From: Julie_Stansfield_MD
  • Description:

     

    Should You Salt Your Food?
    
    
    Recently a paper was published asking that Americans cut way back on salt in order to save lives, in all hundreds of thousands of lives a year. Salt or sodium can increase blood pressure which leads to more heart disease and strokes.
    
    
    The study also tries to compare the benefits of reducing salt to cigarette smoking, blood pressure medicine and the cholesterol medicine called statins.  Reducing salt intake looks to be more effective than each of these other changes.  The effect is most dramatic for people that make the biggest reductions in salt intake.
     
    Not everyone has problems with salt. Plenty of people eat salt and have normal blood pressures.  The reality is  that as people age very few people can avoid blood pressure problems. The estimate is about 90% of adults will eventually have problems with blood pressure.  American adults and even children are eating 2 to 3 times the amount of salt they should be eating.  This is about one to two teaspoons more per day than they should be eating. 
     
    Now and then I check my blood pressure, it has been mildly elevated.  So I decided it was a time to take a hard look at the salt in my diet.  When I cook, salt it isn't a problem.  Growing up we rarely used salt, so I don't crave it. Lately I have been eating more frozen and ready to eat products at my house, because my family likes these foods and they certainly make dinner time easy.  Its time to cut back.
     
    Aim for less than 2300mg (one teaspoon) of salt or sodium in your day.  Children should have even less.  The human body only needs less than 500mg of salt or sodium a day to meet its basic needs, so you can eat less.

    Tips to Find the Salt or Sodium for your total  daily 1 teaspoon of table salt

    
    

    Food Serving	Sodium Content
    ¼ teaspoon table salt	575 mg
    1 teaspoon table salt	2,300 mg
    1 hot dog	460 mg
    1 regular fast-food hamburger	600 mg
    2 ounces processed cheese	600 mg
    1 tablespoon soy sauce	900 mg
    1 serving frozen pizza with meat and vegetables	982 mg
    2 oz Ranch Salad dressing	530 mg
    French Fries Medium	270mg
    One Ketchup Pack	110mg

    
    
    
    To this doctor that has never been strongly swayed by the salt reduction evidence before, this is an article that will change my advice to people.
    Everyone needs to cut back on the salt.  

    
    New England Journal of Medicine 2010; 362:590-9 Projected Effect of Dietary Salt Reduction on Future Cardiovascular Disease

    familydoctor.org
     
    http://cdc.gov/Features/dsSodium
    
    Most restaurant food is loaded with salt.  Many restaurants put their nutrition labels for their menus online.  Nearly all food that is ready to eat in the grocery store has lots of salt.
    When you cook at home you can read labels and control the amount of salt.  Read the labels, measure out one serving to know who much salt you are really getting.

     

  • Blog post
  • 7 months ago
  • Views: 160

• Go Red and Dance Go Red and Dance

  • From: Julie_Stansfield_MD
  • Description:

    Heart Health Tips in Honor of "Go Red" - the American Heart Association

  • 7 months ago
  • Views: 29
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• Herb News Herb News

  • From: Julie_Stansfield_MD
  • Description:

    Herbal Supplement News

     Herbal supplements make me nervous.  It is so hard to know what is really in a bottle.  The American College of Physicians is the national organization for Internal Medicine docs.  They publish a paper called “ACP Internist”.  Last week this paper had a great article about herbal supplements, warning Internal Medicine Physicians to be alert.  Here is a summary.

     

    Bitter Orange

    This a weight loss supplement linked to heart attacks and strokes.  It also interacts with heart medication.

     

    Black Cohosh

    It is used for menopausal symptoms. It has been shown to make chemotherapy less effective.  It should not be used in women that have had breast cancer.

     

    Feverfew

    This is used for headaches, but if it is used with migraine medications it can cause dangerous elevations in heart rate and blood pressure.

     

    Garlic, Gingko, Ginseng and Goldenseal

    All of these can increase the bleeding risk of blood thinner medicine.

    Gingko should not be used in people that have seizures.

    Concentrated garlic pills can decrease the effectiveness of HIV medicine.

     

    Kava Kava

    Used for relaxation.   It can cause liver damage.   This has been shown to have dangerous interactions with Parkinson medicine, alcohol and antidepressants.

     

    Red Clover

    Used for hot flashes, but it can interfere with the breast cancer drug tamoxifen.

     

    St. John’s Wort

    This is used to decrease depression.  This medication interferes with the liver metabolism of many medications including birth control pills, antidepressants and many other medications that may pass through the liver.    Sounds like more trouble than this licensed prescription writer needs.  

     

    Remember herbal supplements are considered food and don’t have to meet any standards.  They also aren’t tested since they don’t have to be.  That means unproven results and unproven safety.  Even with the information above, it is difficult to know what is in a bottle of herbal medicine.

     

     

  • Blog post
  • 11 months ago
  • Views: 116
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• Control Diabetes Without Pills Control Diabetes Without Pills?

  • From: Julie_Stansfield_MD
  • Description:

    Control Diabetes Without Pills?

    A recent study published in the Annals of Internal Medicine looked at how two different diets effected diabetes.  It compared the Mediterranean diet to a low fat American Heart Association Diet. Both groups exercised more than 150 minutes a week.

    The Mediterranean diet was better. Many diabetics were able to avoid taking a medication with this diet and regular exercise.

    What is a Mediterranean diet?  Lots of vegetables are first on the list.  Not much carbohydrate is eaten, that means avoiding rice, potatoes, pasta, bread, juice, sweets and sweetened drinks.  When carbohydrates are eaten they tended to be whole grain sources. Funny because most people think Italians in the Mediterranean eat a lot of pasta.  The portions in this area of the world are actually small, about a ½ cup.  Very little red meat was eaten; protein came from chicken and fish.   What little fat was in the diet was in the form of olive oil.   The meal sizes were small, less than 1800 calories a day.

     

    If you want to try this diet consider other acceptable protein sources like beans and low fat dairy products.  Plan to succeed by buying vegetables and fruit to keep around for meals and snacks.  Pick up some olive oil or canola oil if you prefer milder tasting oil.

  • Blog post
  • 1 year ago
  • Views: 175
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• “Myths” About Statin Drugs “Myths” About Statin Drugs

  • From: Julie_Stansfield_MD
  • Description:

    “Myths” About Statin Drugs

    Patients frequently ask me about statin drugs.  These are a powerful group of drugs used to prevent heart attacks and strokes.  The heart attack rate in my patients dropped when I started using these drugs.  The number of studies that supports their use is astounding.  So it is curious that many of the questions I get tend to be the same.  Last month a patient brought me a brochure with a list of “Cholesterol Myths”, really a list of reasons not to take statins.   Here are the answers I would give to my patients about these common “myths.”

     

    “Myth: People with high cholesterol aren’t more prone to heart attacks.  Cholesterol is an important part of normal body functioning.”

    Reality:

    There are many kinds of cholesterol.  Some kinds of cholesterol are “good” like HDL and some are “bad” like triglycerides and LDL.   The total cholesterol number is not a very important number.  It is more important to keep the “good” cholesterol high and the “bad” cholesterol low.  When the HDL or “good” cholesterol is elevated, the risk of heart attack drops. This is because HDL cholesterol protects against heart attacks when it is high.   A high LDL level is clearly related to a higher risk of heart attacks and strokes.  Lowering the LDL cholesterol lowers the risk of heart attacks and strokes.  It is not possible to decide a person’s risk based on their total cholesterol, the parts must be known.    Even though high LDL and triglyceride “bad” cholesterols are linked to heart attacks and strokes, other problems can cause heart attacks and strokes.  About 50% of all heart attacks occur in people with “normal” cholesterol numbers.  So it is true that cholesterol alone cannot predict exactly everyone who will have heart attacks and strokes.   Many kinds of cholesterol are important to normal body functioning, but some kinds of cholesterol increase the risk of getting sick.

     

    “Myth: Cholesterol doesn’t clog arteries and cause heart attacks.  There is very little cholesterol or saturated fat in the arterial plaque or clogs.  Most of the material is a calcium deposit akin to lime and most of the fatty acids are unsaturated.”

    Reality:

    The sentence above is kind of like saying “after the car wreck all we found were tires, so there wasn’t a car involved.” Getting the complete picture requires current information and the history of events. Cholesterol and saturated fats are clearly associated with arterial plaques and clogged arteries.  Plaques and clogged arteries are complicated and there are other parts.  Calcium deposits can be found near plaques and may be part of the common inflammation or irritation within the blocked arteries.  The exact way all these parts fit together isn’t clear.  What is clear is that blocked inflamed arteries lead to heart attacks and strokes.  Cholesterol and saturated fats are one part of this whole reaction. Statins can decrease inflammation as well as cholesterol, heart attacks and strokes.    The Jupiter trial looked at inflammation.  Inflammation is measured by the test HS-CRP.  HS-CRP decreases with the use of Crestor (a statin).  When the HS-CRP level drops the number of heart attacks drops as well.  This  happens in people with already low cholesterol numbers.  So statins can prevent heart attacks in people at high risk for heart attacks no matter what their cholesterol levels.  No one really knows how it works exactly. Calcium deposits occur in other parts of the body and are normal, like in your bones.

     

     

    “Myth: There is no evidence that saturated fat and cholesterol-rich foods contribute to heart disease.  As Americans have cut back on saturated fat and cholesterol rich foods, rates of heart disease have gone up.”

    Reality:

    The heart attack rate in the United States has dropped. “From 1995 to 2005 the death rate from coronary heart disease declined 34 percent, but the actual number of deaths declined only 19 percent.” http://www.americanheart.org/presenter.jhtml?identifier=4591

    No diet has been well tested that makes people only eat saturated fat and cholesterol-rich foods.   Fully testing any strict diet has its difficulties.  Some foods like olive oil and canola oil raise HDL and total cholesterol and reduce heart disease.  The best evidence shows that avoiding large amounts of saturated fat and trans fat will reduce the risk of heart disease and stroke.  This is easiest to do by eating lots of vegetables and fruit, low fat dairy products and liquid oils instead of solid fats.  Meat should not be most of what you eat.  Diet shouldn’t be the only strategy to be healthy. People shouldn’t smoke. They should exercise every day. People may recommend other kinds of diets, but they don’t have scientific studies to prove that they work.  What works for a few people may not work for everyone.  People that don’t want to take chances don’t experiment with homemade seat belts; they put on the seat belt that someone else tested.

     

    A recent study published in the American Journal of Medicine showed that when people actually take their statin, their risk of stroke and drops 25%.  A stroke will change your life, so a 25% reduction is significant.

    http://www.amjmed.com/article/S0002-9343(09)00286-1/abstract
    

     

    Any medicine can have side effects. The most common side effects of a statin are NONE.  About 10 percent of people that take these medicines may have muscle aches (Annals of Internal Medicine 2009; 150:858-868.)  

    Don’t be scared by half truths.  Not all medicine is right for all people.  Some people have side effects, but others have none.  But just because one person has problems doesn’t mean everyone else should miss out on a chance to be well. 

     

    Here is a source for cholesterol guidelines and research studies:

    http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3upd04.htm

     

  • Blog post
  • 1 year ago
  • Views: 520
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• Beach Bag Page Turners...or NO Beach Bag Page Turners...or NOT

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Summer Reading

    Are you looking for a book on the latest diets and lifestyles?  They are a dime a dozen, packed full of food philosophies and celebrity testimonials.  Which one will be on your summer reading list? There are so many…which one is the best one?  A few members of the American Dietetic Association reviewed 18 of the latest diet and lifestyle books.  The dietitians gave advice for the best picks based on the science, ability to use the information in practical ways and the lifestyle you are trying to achieve. 

    HERE IS MY TAKE ON THE BOOKS THEY REVIEWED:

     

    • NOT SO FAST, these books may not be so helpful …for various reasons: Turn the page at your own risk!

    The 4 Day Diet! …you will be missing some key nutrients.

    Eat this not that for kids: Be the leanest, fittest family on the block …a book full of colorful photo’s and was said to be fun…the science is even sound,  however, what’s not clear is how some foods made it on the “Eat This” list.

    Never Say Diet: Make 5 Decisions and Break the Fat Habit for Good…there’s some questionable advice about indulging once a week in what reads like the Adkins diet plan.  It’s long on motivation…and short on nutrition information.

    La Dieta Del Gordo…Obesity is being blamed on carbohydrate foods. COME  On people…Let’s NOT make villains of the carbohydrates again.

    There is a good amount of personal experiences in this book and the meals suggested need improvement for nutritional content.

    The NO CRAVE Diet: Lose Weight by conquering your cravings…Not recommended!

    T.O.”s Finding Fitness: Making the Mind, Body and Spirit connection for total health…there are some helpful nutrition messages…but it is basically a workout guide.

    GOOD Calories, Bad calories: fats, carbs, and the controversial science of diet and health…don’t worry about fat…the book says…focus on eliminating refined carbohydrates and sugar…however there aren’t any meal plans provided…but you can eat protein and non-starchy vegetables…starting to sound like Adkins again.

    The Hot Latin Diet: The Fast Track plan to a Bombshell body…the reviewer states …“as far as the diet plan, it is very similar to other fad diets, only with a Latin twist.”

     

    • GOOD BUT, Specific… these are books that are specific to certain populations depending on lifestyle or dietary restrictions to control disease.

    One bite at a time: nourishing recipes for cancer survivors and their friends, 2^nd edition. The reviewer says that if you have the 1^st edition you need NOT purchases the 2^nd.  But if you are looking for your first book on the subject or you need to provide guidance for a caretaker or friend looking to be helpful…it’s a good choice.

    Skinny Bitch Bun in the Oven: A gusty guide to becoming one hot (and healthy) Mother: This one is for women wanting to maintain a vegan diet during pregnancy…but beware, it has some rough language.

    The Flexitarian Diet: The Mostly Vegetarian way to lose weight, be healthier, prevent disease, and add years to your life…The title explains it all.

    The Engine 2 diet: The Texas Firefighter’s 28-day save-your-life plan that lowers cholesterol and burns away the pounds…This is a vegan diet…and will be helpful if you’re looking to progress your diet to the vegan lifestyle.

     

     

    • O.K and BETTER YET’s…

    FLAT BELLY DIET…it’s based on the Mediterranean diet….just repackaged.

     

    The Complete Beck Diet for Life …more about behavior modification…but could be a good choice if you need help with accountability.

     

    The Best Life Diet Cookbook… It is a cookbook…and it has, what the reviewer calls…”widely accepted and researched strategies for weight management.”

     

    The Sneaky Chef: How to cheat on your man (in the kitchen)… purees and juices fortify foods to give them a nutrient boost…and you can’t taste the difference. It is another cookbook…and can be used for the picky eaters in your house.  But let’s not give up on feeding our loved ones whole fruits and vegetables.

     

    The most comprehensive book yet is …THE DIET SELECTOR: From Atkins to Zone, more than 50 ways to help you find the best find for you…this book evaluates 75 of the most popular, time tested weight loss and health plans…it could be helpful in finding the type of meal plan that may work best for you.

     

    I support the Non-Diet approach to a healthy lifestyle. However, I know there are people that need a jump start…a reference point!  AND FOR YOU…one of these books may give you the start you’ve been looking for.  Good Luck!

    Le Greta

  • Blog post
  • 1 year ago
  • Views: 133

• Keeping The Family On Track! Keeping The Family On Track!

  • From: Jennifer
  • Description:
    Keeping The Family On Track!
    With summer well upon us, I personally find it just as busy as a school year but without homework! Baseball practices, ballgames, sleepovers, camps, vacation, family gatherings, trips to Grandma and Grandpa's, piano lessons, birthday parties (practically the whole month of July,) yard work, swimming, and the longer days. Before you know it chaos has taken over your family life!
     
    My family easily gets off track and  before you know it, we are eating later into the evening, skipping meals, having more fast foods and staying up much to late.  The kids then get up much later in the morning and before you know it the television has been on all day or my son has played  hours of PlayStation games on days we don't have anything scheduled.
     
    So we have implemented some expectations at my house before we lose all semblance of normalcy.
     
    1.  No more than 2 hours of television, computer, and/or electronic games a day.  Yes, my son is not happy, but it is better than me taking it away which he has already experienced. This will help curb that summer time weight gain children can have from inactivity and be following the American Academy of Pediatrics recommendations on television time. We have created a list of fun activities and planned ahead 2 weeks to curb their boredom and stay active.   
     
    2.  The kids are now in charge of meal planning and some basic cooking to decrease our fast food and take out meals. We are visiting the local farmers market for fresh fruits and vegetables and the kids are learning how to pick out and cook with them.  They are finding out how much better they taste and how much healthier they are for you.  We are also getting some fractions in with recipes and cooking.
    This week my girls made yogurt/banana/blueberry and mango/blueberry popsicles which everyone has enjoyed.  They promise to keep searching for more interesting ways to mix fruits up for great healthy snacks. It's been a great way to get everyone involved in meal planning because I personally am in a rut with what to cook these days.  Another plus is we are saving money not eating out!
     
    3.  Bedtime is 10pm for summer and if you can't get out of bed by 9am, then you'll go to bed sooner.  Chores are still expected to be done as usual, feed dogs, cats, clean up rooms and put laundry away, not to tough.  We are all reading a good book of our choice and sharing the stories with each other. Children can lose as much as 2 levels of reading by not practicing over the summer, it's called the "summer slide." 
     
    I hope this is helpful for those of you with children on summer break.  Before you know it, it's back to school and better to keep on track now then starting the night before school is back in session.         
    
     

     

  • Blog post
  • 1 year ago
  • Views: 222

• Will That Dog Bite? Will That Dog Bite?

  • From: Judy_Bock_RN
  • Description:

    Will That Dog Bite?

     

    This morning I took a walk with my black lab, Bella Rosa, before it got too warm. We finished with a few throws of her Frisbee, now marked by numerous teeth marks. Several times, my hand got really close to those canine canines, kept white and bright with occasional brushing using peanut-butter-flavored toothpaste.

     

    Although I don’t worry about Bella biting me, it did get me to thinking that she might bite someone else, especially if she senses they are a threat to herself, her family or home territory.

     

    Last week was National Dog Bite Prevention Week with a push to educate the public about dog bite prevention by the United States Postal Service (who can blame them?), the Centers for Disease Control and Prevention and the American Veterinary Medical Association .

     

    Here are the CDC’s basic safety tips you can teach children in order to prevent dog bites. Adults can adapt many of them for their own dog-bite prevention.

     

    • Do not approach an unfamiliar dog.
    • Do not run from a dog and scream.
    • Remain motionless (e.g., "be still like a tree") when approached by an unfamiliar dog.
    • If knocked over by a dog, roll into a ball and lie still (e.g., "be still like a log").
    • Do not play with a dog unless supervised by an adult.
    • Immediately report stray dogs or dogs displaying unusual behavior to an adult.
    • Avoid direct eye contact with a dog.
    • Do not disturb a dog that is sleeping, eating or caring for puppies.
    • Do not pet a dog without allowing it to see and sniff you first.
    • If bitten, immediately report the bite to an adult.
  • Blog post
  • 1 year ago
  • Views: 131

• Good Fat Good Fat

  • From: Julie_Stansfield_MD
  • Description:

    Good Fat

     When people try to become healthier most people think about limiting the fat in their diet.  That’s what the experts recommend.  This is mostly because there are so many calories in a small amount of fatty food.   Most people get full when they eat lots of food.  They tend not to be as full when they eat the same number of calories in a tiny amount of fatty food, instead a large volume of fruit and vegetables.  So eating more of the low calorie food like fruit and vegetables, instead of small amounts of high fat food leads to weight loss. A person eats less if they are full.
    

    In the push to eat fewer calories, sometimes it is easy to ignore that there are good kinds of fat.  Does it sound too good to be true?  Sure enough, some fats are good. A good rule of thumb is to steer toward liquid oils instead of solid oils.  Liquid oils have less saturated fat.  Saturated fat tends to raise bad cholesterol levels and increase the risk of heart attack and strokes.  Trans fat should be avoided because it can raise the risk of heart attacks.
    

    All diets must have some fat to be healthy.  Fat is an important part of muscle function as well as brain growth and function.  Your body can make some kinds of fat but it cannot make the “essential fats” including omega 3 and omega 6 fats.  These fats are called “essential” because they must be eaten, your body cannot make them. 

    Liquid oils like canola oil and olive oil have been shown to reduce the risk of heart disease and increase HDL or good cholesterol.   Canola, olive, sunflower, safflower, corn, soybean, sesame and peanut oils are low in saturated fat.  Some of these oils also have the beneficial omega 3 and omega 6 oils.  The American diet had lots of omega 6 fat in it,  less omega 3 fats.  Choose liquid oils that are low in saturated fat but high in mono and poly unsaturated fat.  Foods that are high in omega 3 oils are a good choice.  At my house we have olive oil and canola oil in the house.
    

    So remember not all fats are bad.  There are good oils.  Even the good oils are only needed in small amounts; a tablespoon is more than enough.   A little bit goes a long way.

    
    

    Here is a table of different fats and their important characteristics:
    

    The Fat	Grams Saturated fat/serving	Poly & Mono Unsaturated fat per cup	Trans Fat/cup	Omega 3/cup	Omega 6/cup
    Olive oil	30	181	0	1644mg	21088mg
    Canola Oil	16	199	1	19921mg	40646mg
    Sunflower oil	21	190	0	419mg	7860mg
    Safflower oil	14	194	0	0	162661mg
    Soybean oil	34	176	1	14800mg	109921mg
    Peanut oil	36	169	0	0	69131mg
    Corn Oil	28	179	1	2531mg	116651mg
    Sesame Oil	31	178	0	654mg	90042mg
    Palm Oil	12	1	1	0	0
    Coconut Oil	12	1	0	0	196mg
    Cocoa Butter	130	79	0	218mg	6109mg
    Butter	117	55	0	715mg	6193mg

     
    

    Sources and Good Web sites:

     

    http://www.nal.usda.gov/fnic/foodcomp/search/

    http://www.nutritiondata.com/facts/fats-and-oils/506/2

    http://circ.ahajournals.org/cgi/reprint/CIRCULATIONAHA.108.191627

    http://www.myfatstranslator.com/

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• Enough Vegetables and Fruit Enough Vegetables and Fruit

  • From: Julie_Stansfield_MD
  • Description:

    Enough Vegetables and Fruit

    Many people know that vegetables and fruit are a good idea but getting enough is not easy.  For people that don’t like vegetables and fruit even one serving is a lot.  One serving a day isn’t a hard target to hit.  Too bad the target isn’t one serving.  My son once told me “I don’t have any trouble eating fruits and vegetables.  All you have to do is dip them in batter and deep fry them.”
    

    The American Heart Association and most experts agree that ten servings of vegetables and fruit a day is a good target.  Yes, I can hear the groans; I hear them at home nearly every day.  Most of you know that deep fried vegetables and fruit probably aren’t as good as steamed, baked or raw.  Each ½ cup serving of fruit and vegetables you eat each day drops your risk of heart disease by about 4%. (Juice isn’t really the same.)  But some of you gentle readers may be more like my son, deep down a kid that wants donuts for dinner. Try to at least pick a piece of fruit first. Getting to a goal one step at a time is okay too.

     

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  • 1 year ago
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• A Dose of Walking? A Dose of Walking?

  • From: Jan_Swaney_MD
  • Description:

    Walking as a medication?  Or even better than a medication?

    When it comes to keeping pounds off from as we age, walking is better than any pill out there.  We’ve known for a long time that runners keep their weight off as the years progress, but what about walkers?    

    Until recently, there really hadn’t been any research that demonstrated the effect of walking on weight gain age-related weight gain, but a recent study from the American Journal of Clinical Nutrition shows that a regular walking can have significant effects on preventing the weight gain associated with aging.

    Participants in the Coronary Artery Risk Development for Young Adults (CARDIA) Study were 18-30 years old when the study began and were re-examined after 2, 5, 7, 10 and 15 years.  After accounting for calorie intake and other factors, there was a strong association between walking and the prevention of weight gain; people who walked were less likely to gain weight, and there was predictable dose-response.  The more that people walked, the more likely they were to keep off the pounds; two hours of walking per week was better than none, and four hours of walking per week was even better.

    There isn’t a pill out there that can even come close to showing that kind of benefit.  Commercial weight loss pills are associated with a risk for significant, serious adverse events and their effect seems to plateau at around 3-5 lbs. of weight loss, even when taken over an extended period of time.  Walking is free, safe, and the more you do of it, the more benefit you derive.  Of course, you’ll want to make sure you walk in a safe place, wear a good pair of shoes that fit you well, and take appropriate precautions with sunscreen, a water bottle, and reflective clothing for nighttime conditions.

    Our bodies are literally made to walk and perhaps that’s the reason walking is the exercise of choice for 70% of people.  How does walking make you feel?  Let me hear from you.   And if you aren’t sure, then I’d like to have you strap on a comfortable pair of shoes and let me know. 

    
    

     

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• Good, Bad, & Ugly Fats Good, Bad, & Ugly Fats

  • From: Cindy_Sears_RN_CDE
  • Description:

     

    The Good, the Bad, & the Ugly

     

    Fats! As I’m sure you know, not all fats are created equal. It’s all a little confusing, but I hope this post will help.

    The American Heart Association has a fun way of clearing up the confusion. They introduce folks to the “Fat Family”, which consists of the “Bad Brothers, Sat and Trans” and the “Better Sisters, Mon and Polly”.  Follow the link below to “meet the family”!

    http://www.americanheart.org/presenter.jhtml?identifier=3055397

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• Exercise routines...don't work Exercise routines...don't work!

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

     

    An exercise routine is like being on a diet…

     A good friend came to me excited about the new routine they were going to embrace for the next 6 months.  Problem is… I didn’t share the excitement. I see routines…the ones that are advertised in muscle magazines…and on the back of supplements…as something you start… with some end in sight. Gym rats (my friend)…love these…abs, back and bi’s on Monday …gluts and quads on Tuesday and on day three, Wednesday…aahhh… a day of rest!  

    My friend’s routine called for 2 days of exercise and 1 day off. What if, on day two you had to work late or you had to entertain clients. These types of routines work only if exercise is your J.O. B.! For most people that work for a living…there needs to be room for flexibility in any plan or routine…whether it’s physical activity or food.

    Mixing up exercise activity is an important aspect of conditioning, BUT…what I’ve seen (especially with this friend) is a mindset regarding exercise much like when someone is on a diet. When you’ve finished the diet plan or routine… what now?  Can you do this exercise routine, or diet plan for the rest of your life? Obviously NOT!

    I’ve seen more than 40 different exercise routines from this friend. My question is…why do you need a different routine? What happened to the one you told me about last year?

    It appears to me…that once the exercise routine ends (for this friend…anyway) a person may stop engaging in meaningful exercise. I’ve seen my friend go 2 to 3 months without a routine, therefore without any exercise.

    Diets don’t work…Exercise routines don’t work either…in my experience. I asked my friend if it would be better to set a goal of exercising daily…the routine for exercising different body parts could still be part of the plan. When your body gets tired…take a day off.  Our bodies are excellent at telling us when it’s time to rest.  The only routine I endorse …is the routine of daily exercise!  SO… when you fall short…you’re still in the game.

    The American College of Sport Medicine, the American Heart Association and the Centers for Disease Control and Prevention published guidelines for physical activity and public health:

    “To promote and maintain health, all healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week. Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation. For example, a person can meet the recommendation by walking briskly for 30 min twice during the week and then jogging for 20 min on two other days. Moderate-intensity aerobic activity, which is generally equivalent to a brisk walk and noticeably accelerates the heart rate, can be accumulated toward the 30-min minimum by performing bouts each lasting 10 or more minutes.  Vigorous-intensity activity is exemplified by jogging, and causes rapid breathing and a substantial increase in heart rate. In addition, every adult should perform activities that maintain or increase muscular strength and endurance a minimum of two days each week.  Because of the dose-response relation between physical activity and health, persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of physical activity. (Circulation. 2007;116:1081-1093.)”

    So…I told my friend that I believed the K.I.S.S. principle would work best…

    Keep It Simple Sweetie!

    Le Greta

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  • 1 year ago
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• Driving and Aging Driving and Aging

  • From: Julie_Stansfield_MD
  • Description:

     

    Driving and Aging

    Driving is an important part of independence.  People frequently talk about how they would want to give up driving if they thought they were a danger to other people.  The reality is this is can be a difficult decision.  It should be approached with patience.

    All drivers have problems if they tired, driving in the dark or are distracted by cell phone radios or the emotions of a bad day.  Alcohol and many drugs impair the driving of people no matter what their age.  One accident can be a signal that another accident will follow if immediate changes are not made.

    The American Medical Association reports that:

    • ·         Age related driving fragility begins to increase at ages 60 to 64.
    • ·         By age 85, drivers’ vehicle fatality rate is 9 times higher than drivers age 25 to 69.

     

    There are important changes that occur with aging that effect a person’s ability to drive safely.  Reactions times become slower.  Flexibility and strength of the joints and muscles, especially the neck, arms and hands can make driving more difficult.  Vision problems from glaucoma, macular degeneration and diabetic eye problems can make driving very unsafe.  Hearing loss is a common problem with aging.  Since hearing loss means losing the ability to hear high pitched sounds like a siren, horns and railroad bells this can become a true safety problem.

    Sleep apnea can cause serious driving problems because someone can fall asleep while they are at the wheel.

    Memory problems can make learning a new route very difficult.  Construction can be so confusing that a person that has been doing well is suddenly miles from home and quite lost.

    Diabetes and other diseases can make feeling the gas and break pedals difficult.  Long toenails and poor foot hygiene can make using the pedals painful. Stopping quickly becomes difficult.

    An important part of deciding to give up driving is finding another way of getting around.  Family members can be helpful to help find safer ways of getting to the grocery store and social events.

    One of the most important reasons to give up driving is to avoid hurting someone else. A driving evaluation can help people decide if they are truly safe to drive.  Many communities have these at the license office or local hospitals.  An eye and hearing exam may find problems that can be fixed and allow a person to continue driving. 

     

    Here are a few specific problems that may mean it is time to think about giving up driving.

    Does the driver:

    1. Use pain medicine including prescribed narcotics?
    2. Have trouble seeing over the dashboard or reaching the pedals?
    3. Have seizures?
    4. Notice that other drivers honk at them frequently?
    5. Struggle to find the controls on the car?
    6. Seem surprised by cars that suddenly appear?
    7. Hit cars, curbs or even the garage?
    8. Frequently feel that most other drivers are either too fast or too slow?
    9. Have many tickets?
    10. Have a hard time stopping at the right place in intersections or doesn’t stop at all?
    11. Hear sirens?
    12. Have the strength to turn the wheel rapidly to avoid obstacles?
    13. Have extensive arthritis that limits the ability to turn the neck or grip the steering wheel?
    14. Get passed on the right hand side frequently?

     

    The reality is that many aging drivers may be able to drive safely by limiting their driving to slow speeds during the daytime.   They avoid times when children are going back and forth to school. They avoid the rush hour traffic.  Highway driving may be something that is easily given up because of the faster reaction times that are needed. Driving short distances close to a person's home might be done more easily.

    The hardest thing to do is to give up driving before you become a hazard and before you hurt yourself or someone else.  If you are concerned about someone else driving it is important to understand that these issues need to be addressed carefully and with kind patience.  Other options for transportation have to be arranged.  This makes giving up driving much easier to accept.

     

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  • 1 year ago
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• "Borderline" Diabetes "Borderline" Diabetes

  • From: Cindy_Sears_RN_CDE
  • Description:

     

    “Borderline” Diabetes??

     

    You won’t find the term “borderline” diabetes in current medical textbooks about diabetes. I tell my students that “borderline diabetes” is a little like a “borderline touchdown”.

    Neither of those terms makes much sense. There’s a line in the grass and if you cross that line you have a touchdown. There’s a line across the blood glucose levels that marks the “field” into three sections: normal, pre-diabetes, and diabetes.

    Fasting blood sugar less than 100 mg/dl is NOT diabetes. From 100 to 125 mg/dl is considered “pre-diabetes”. Fasting blood sugar 126 mg/dl and higher means “real” diabetes.

    Who says?!? The American Diabetes Association. Do those numbers surprise you? I’ve been a nurse for lots and lots of years and the numbers were different when I went to school in the olden days.

    But those are the numbers NOW. The numbers have been changed over time for very good reasons. We can talk about those reasons later. But for now, I encourage you to “know your numbers”. What’s your fasting blood sugar?

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  • 1 year ago
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• National Nutrition Month! National Nutrition Month!

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    It’s National Nutrition Month…

    The theme is “Eat Right”… which is also the name of the American Dietetic Association’s web site.  “EAT RIGHT” is a slogan that’s simple and straight forward…but… oh so hard to do. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits.  I would say… that’s my job in a nut shell.  March 11^th is Registered Dietitian Day. It was created to increase awareness of registered dietitians as the indispensable providers of food and nutrition services. The RD’s I know are people that are committed to helping people enjoy healthy lives.

    American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You…

    1) You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.

    2) You are thinking of having or have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.

    3) You have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.

    4) You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.

    5) You need guidance and confidence for breastfeeding your baby. A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.

    6) Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.

    7) You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.

    8) You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.

    9) You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.

    10) You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.

                                                                                                                                        

    To locate a registered dietitian in your area, visit the American Dietetic Association at www.eatright.org

    Take the Nutrition quiz…to see what you know.

    http://www.eatright.org/nnm/NNMWEBNEW/flashquiz.swf

    Nutrition… IT’S a Matter of FACT!

     

    Happy National Nutrition!!

    Le Greta

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  • 1 year ago
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• Lemon Zucchini Bread Lemon Zucchini Bread

  • From: Cindy_Sears_RN_CDE
  • Description:

    One of my favorite sources for recipes is the “Recipe of the Day” at the American Diabetes Association site at www.diabetes.org.

     

    Here’s today’s offering. Sounds good to me!

     

     

    Zucchini Lemon Bread   Recipe for Friday, 03/06/2009   When your summer garden is overflowing with zucchini, try this good-for-you recipe. Zucchini has a mild taste and is very versatile, harmonizing well with the flavors of the other ingredients. To help trim fat, we decreased the amount of nuts and oil traditionally used in zucchini bread recipes. Number of Servings:  18 Serving Size:  1/2-inch slice

    Today's recipe is brought to you by:

    ---

    Ingredients Measure Weight all-purpose flour   1 cup --- whole-wheat flour   1/2 cup --- sugar   1/2 cup --- baking powder   1 1/2 tsp --- salt   1 tsp --- baking soda   1/2 tsp --- packed shredded, peeled zucchini   1 cup --- walnuts, chopped   1/3 cup --- lemon peel, grated   1/2 tsp --- cinnamon   1/2 tsp --- milk, fat-free (skim)   1/2 cup --- canola oil   1/3 cup --- large eggs, or 1/2 cup egg substitute   2 ea ---

    Nutrition Information Amount per serving Calories 122 Calories From Fat 56 Total Fat 6 g Saturated Fat 1 g Cholesterol 24 mg Sodium 206 mg Total Carbohydrate 15 g Dietary Fiber 1 g Sugars 6 g Protein 2 g

     

    Preparation Instructions

     

    1. Preheat the oven to 350 degrees F. Prepare a 9x 5-inch loaf with nonstick pan spray.
    2. Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.
    3. Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.
    4. Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.
    5. Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.

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    This recipe is from The New Family Cookbook for People with Diabetes, published by the American Diabetes Association. It features hundreds of delicious recipes for you and your family. These 'diabetes' meals aren't just for people with diabetes; they're great for the whole family!
    
    You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733).

     

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  • 1 year ago
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