myhealthvillage

166 Search Results for "eating"

• Retreat to Low Tech Retreat to Low Tech

  • From: Judy_Bock_RN
  • Description:

    This is a blog post I wrote about a month ago. Due to technical difficulties, I was not able to upload it until today.

    Retreat to Low Tech

    As I write this, my husband and I are both experiencing a low level of technology. We are both “off the grid” as per the popular phrase to describe being off the internet and not using other devices that use electricity. I’m thankful that doesn’t also mean air-conditioning. It’s a typical hot August here in mid-Missouri .

    In my husband’s case, he is really offline and back to basics. In his work life he spends eight hours a day, five days a week at a computer as a programmer for an insurance company. But at this moment he is at a Jesuit retreat house in St. Louis where he will focus on the more ethereal subject of spirituality. He said his room has a bed, a desk, a bathroom and a view of the river, probably the Mississippi. He has no TV or radio and certainly no computer. He even has to turn his cell phone off except during breaks from presentations. I hope he enjoys the peace and rest.

    In my case I am here at my health guide desk at Longitude Health experiencing the serenity of a temporary internet provider interruption. As the hours of the malfunction continue I’ve had to readjust my workflow. I’ve had time to reflect on some of the ongoing projects and complete a few things that were on hold on my “to do” list. I’ve even reviewed some of my notes from my initial job orientation on motivational interviewing. It’s been refreshing in a way, but I wouldn’t want it to go on indefinitely. At least I don’t think so.

    For many people, especially those who live a type-A frenetic lifestyle, I think going off the grid of the high tech world might be a good thing to incorporate on a regular basis.  This slowing down and turning off would be a potential stress buster.  Perhaps that is one reason why many people who like to tent camp or backpack enjoy it so much, although I’ve heard that even they are bringing along their laptops and expecting campgrounds to provide wireless internet.

    After writing this blog I’ll do something low-tech. I’m going to read a book, not a novel, but work-related. After all, I’m still on the clock. We at MyHealthVillage.com often suggest our clients adopt the DASH diet. I found a handy paperback at a bookstore, THE DASH DIET FOR HYPERTENSION. I’m going to reflect on how to advise my clients to change to healthier eating to lower blood pressure and reduce their risk for cancer, heart disease, diabetes and stroke and feel better both mentally and physically.

    With your permission, I’d like to suggest you turn off your TV, radio, phone, laptop and other high tech distractions and read a useful book, maybe THE DASH DIET FOR HYPERTENSION. You can also find it online by clicking here to an online brochure.

     

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  • 1 day ago
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• How do I get my kids to start How do I get my kids to start looking at food labels and understanding the information?

  • From: Jennifer
  • Description:

    I try to explain the food label to my kids and it's importance but they don't get it.

  • 2 months ago
  • Views: 17
  • Forum: Healthy Eat...

• Heavier and Taller Heavier and Taller

  • From: Julie_Stansfield_MD
  • Description:

    Heavier and Taller

    Yearly physicals make sense.  Some of the most helpful tests are a surprise to many people. Height, weight and blood pressure are great and simple ways to check your health.

    This morning I had my surprise.   This morning I am a ¼ inch taller than I thought.  Weird, but that is ok.  It is probably just a difference in how I was measured, or maybe it is just related to it being early in the day.   Early in the morning you can be taller than later in the day.  The discs and tendons in your body are not quite as smashed from gravity in the morning, unlike how they will be later in the day.  If I had been shorter than normal I’d know my bones were getting fragile and at risk to break.  That would mean having to start a bone strengthening pill.

    The next surprise came when I stepped on the scale. DARN!!! This gal is truly heavier by 5 pounds than one month ago.  Honestly my clothes are a too big compared to two months ago.  The belt I wear has no more holes, it can’t be made smaller.   What is going on?  Well I’ve been riding my bike a lot.  My son’s eighth grade classmates are training for the Multiple Sclerosis charity bike ride the “MS 150”, I’m helping them train.  Our team name is the “Road Scholars”. The goal is to do 150 miles over two days.   After each ride I have been eating ice cream.  It is one of the reasons I like to ride a bike.  After 20 miles on the road I feel like I can eat my chocolate chunk ice cream and enjoy it.  After 40 miles I eat anything I want. So I’ve put on fat and muscle.  Even the Tour de France bike riders have to watch what they eat.  An extra 5 pounds is a lot more work to move around on the bike.  So my plan is to have ice cream only two times a week, eat fruit instead and keep riding.  I’ll drop the five pounds in about two weeks.

    The next test is blood pressure.  It is just a bit too high at 130/80.  It is just another reason to lose those five pounds.  When my weight drops my blood pressure drops. 

     

    Get your numbers checked.

     

     

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  • 2 months ago
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• The last 5 pounds The last 5 pounds

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Since my return from Italy, I have had several people tell me that I look thinner. It wasn’t until I went to the doctor for my regular check up that it was confirmed. I had indeed lost 5 pounds. Some may say I didn’t have 5 pounds to lose. But, in my opinion….everyone is looking to lose the last 5 to 10 pounds. That’s the hardest to lose. I also want to be at my ideal body weight (IBW). As an RD we calculate IBW in our sleep. I use a “fast & dirty” calculation method. You use your height! …100 pounds if you are at least 5 feet…for every inch over 5 feet you add 5 pounds (it’s different for men). It’s pretty simple! I stand ~ 5’8”….or IBW of 140 pounds (100 + [5x8]=140)…and we use plus or minus 10%. My IBW range is 126# to 154#…with 140 pounds being IDEAL!  My weight has always been within the IBW range…..BUT ... I have always wanted to get back to my IDEAL weight! I haven’t been “ideal” since my wedding day. It’s been slightly up-hill since that day. I really can’t complain……… but ….ideal would be ideal! So, YES…I confess…I’ve had 5 pounds that I have wanted to get rid of for 30 years!

    After my Italian adventure I am finally “Ideal”! J

    How did I do it you ask? It all started with a new concept a colleague told me about called …Destination Walking! At the time I didn’t know its official name. Destination walking is a new phenomenon. It’s not even in the dictionary! Some folks have been doing it for years…but now it has a name. It could be defined as “the place one wants to go…or…the place one needs to go” = destination... AND... you walk to get there! Destination walking……………………….**

    While in Florence we walked everywhere. We walked to class, to dinner, to run errands, to the market and of course shopping. There were buses and taxis… like you’d find in most big cities…but we didn’t feel the need to take them {I am waaay too cheap!}. Destination walking is something that happens when you live in an environment that all of your daily living activities are within “reasonable” walking distance from your home. Apparently destination walking can have health benefits. It can improve cardiovascular health, aid in weight loss and strengthen bones. Comfortable shoes, the semblance of a back pack (to carry your stuff) and a place to be….you too can improve your health. I don’t mind going for a walk for exercise sake. But I much preferred walking some place I had to be …like work. In Florence we started out 20 to 30 minutes before we had to be somewhere. Even when we misjudged the distance…we picked up the pace. We were never late. Due to this practice…I pleasantly discovered a 5 pound weight loss.   

    Anyone living in an environment where they can walk to get groceries, pick up their dry cleaning, pick up mail at the post office, go to work, dine with friends or eat a pastry at the coffee bar…can live this! I have vowed that my next home will be in a community where I can live the Tuscan life. If I’m lucky…I will not ever have to use my car.

    Between the simple foods and the continuous walking to everyplace I needed to be…and …to get the things I needed to survive……………..I lost the 5 pounds I have been wanting to lose for 30 years.

    Now my goal is to keep it off!

    Ciao Bella

    Le Greta

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  • 2 months ago
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• stocat5455

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• Exercise in Italy - Tuscan Que Exercise in Italy - Tuscan Queen

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    After arriving in Florence I thought long and hard about how I would maintain my routine. Exercise and my morning cup-of-Joe was my main concern. Three doors down from my apartment was a splendid little coffee bar. I found lots of coffee bars around Florence…and a few where they greeted me like an old friend. Espresso is my drink of choice now. I discovered that espresso gives me the caffeine shot that I need without the constant urination. Remember my frustration with the public toilets. A favorite shop here at home makes espresso as good as the Italians.  

    The exercise was not a problem either. The name of Study Aboard experience was, “The Mediterranean Diet and Lifestyle”. There were students that had come to study the Tuscan “lifestyle”. Pedometers were provided for anyone who cared to wear them. In 4 weeks I walked over 160 miles.

    The most amazing adventure was the train trip to a small village named Riomaggiore. I was a bit confused…because I was told we were going to Cinque Terre for a hike. Well little did I realize that this was a hike like none other…at least in my experience? I’m a city girl…I don’t hike.  But again….if you don’t have a car in the city…you DO hike. We walked everywhere. Florence University of the Arts is an urban campus…which means it is spread all over the city. It wasn’t hard to put over 160 miles on my treads (I had to buy 2 extra pair of shoes to handle the walking…or at least that is the reason I gave my hubby).  So my exercise was FULLY covered.

    Back to my story!

    Cinque Terre is a national park made up of 5 small villages on the Coast of “Ligure of Levante”.  The area was cut off to outsiders at one time. The 5 villages were only reached by the outside world ~ 100 years ago….when a railroad was built running through the villages. There’s also a chain of mountains that surrounds the villages. It was one of the most spectacular images I’d ever seen. I have uploaded pictures for your viewing pleasure in the picture section of this site.

    I lot of people start the hike in the northern village of Monterosso. But the terrain is difficult and will make you want to throw in the towel before you finish the "9 mile" hike. My crew started at the southern edge of Cinque Terre…in Riomaggiore. From Riomaggiore to Manarola is very scenic and spectacular; the hike was beautiful…and nice and flat. As the hike progressed the terrain became more difficult to walk. We went up and around the sides of mountains. Some of the passages were so narrow, only one person could pass at a time. There were guard rails in some areas...and other areas only had the brush to stop a fall. When we arrived in Corniglia… I was in love. The village was quaint, and very Tuscan. We walked right in front of people’s homes. I watch a woman put out her laundry and water plants. Along the trail many hikers stopped to eat lunch and fill their water bottles with mountain water. There were many refueling stations, carved into the side of the mountains.  Our hike took us to Vernazza, where we had lunch. The last stretch of the hike was closed (Vernazza to Monterosso) due to falling rocks. It was music to my ears. All in all I hiked about 7 miles in 5 hours.

    It’s called the Italian Riviera. What a ruggedly gorgeous jewel…a small piece of heaven. It’s really a destination…not someplace you go to for a hike. I highly recommend it. I did make it to Monterosso….by train. There was a beach....you could see beautiful umbrellas....with all the same patterns.... for miles. The beach was the cherry on top!  

    Exercise and caffeine…………..Yes…I was able to keep my routine.

    More about my adventures later!

    Ciao Bella

    Le Greta

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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    The beach in Vernazza. My sister and I had a ball at the beach in Monterosso also. What a day.

    The 7 mile hike was amazing! See my blog...for all the details.  

  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
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  • 3 months ago
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• Cinque Terre Cinque Terre

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    The start of my 7 mile hike.

  • 3 months ago
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• Gardening As Part of a Healthy Gardening As Part of a Healthy Lifestyle

  • From: Judy_Bock_RN
  • Description:

    Gardening As Part of a Healthy Lifestyle

    As a health guide here at myhealthvillage I often discuss various exercise and eating behaviors with my clients to promote a healthy lifestyle. It occurred to me that during several seasons of the year, I have my own exercise program right outside in my yard. It’s my garden, well actually, my whole family’s garden.

    In addition to the exercise benefit, we can improve our diet with fresh vegetables that are free from harmful pesticides and get better tasting produce than we get from the grocer. Foods that have to be shipped long distances are often not picked at peak flavor, and sometimes the varieties are not the tastiest either.

    I like to get out in the garden as soon as I can in the morning on my days off or later in the evening when it’s not so hot here in Missouri. I generally put on sunscreen, a sweat band and often a garden hat. I have knee pads or a knee cushion I sometimes use for planting sets or other work close to the ground. Garden gloves are a must for me, and I treat myself to a new pair every year to add to my supply of a half dozen or so.

    I have chronic, intermittent back pain that I’ve talked to my doctor about, so I am careful to use good body mechanics and not lift anything the wrong way or bend over for too long at a time. The knee pads help. Unfortunately we don’t mulch our garden to cut down on the weeds, so this means pulling them, tilling or using an old-fashioned hoe. My husband sometimes uses his fancy Italian tiller to go between the rows, but I’ve done plenty of weed pulling after our frequent spring rains. That’s the best time, if you can avoid getting mud up to your ankles. I’ve had some serious and vigorous workouts using the hoe. Keeping ahead of the weeds is a major goal every year that we don’t usually achieve. However, we manage to get plenty of vegetables anyway.

    This year we hope to have plenty of tomatoes, green peppers, cucumbers and zucchini squash. The eggplants don’t look too sturdy, and the kale didn’t germinate too well, but we still have hope we’ll get a modest crop of those two very healthy veggies.

    So if you have the time and the space, consider gardening as part of your healthy lifestyle. You’ll get great exercise and healthy food for your table.

     

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  • 3 months ago
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• Brown Rice and Bran Brown Rice and Bran

  • From: Julie_Stansfield_MD
  • Description:

    Brown Rice and Bran

     

    This month an Article was published in the Archives of Internal Medicine that showed that people that eat brown rice are less likely to get diabetes than people who eat white rice.  So in theory diabetes can be prevented by eating brown rice.  One of the problems with these kinds of studies is that people don’t substitute one food for another.  Instead they tend to eat a lot of the food that has health benefits.  However that won’t work.  The study only looked at the benefits of switching from white rice to brown rice.  It didn’t look at what happened if you eat lots and lots of brown rice.  The study cites many other articles that show that a high carbohydrate intake is associated with more diabetes.  Brown rice despite its benefits is still a carbohydrate.  Better than white rice, but still a carbohydrate. You can’t eat lots and lots. Swap a 1/2 cup serving of white rice for brown rice to get the benefits.

     

    What makes brown and white rice different?  Brown rice becomes white rice when the outer brown husk is removed.  In many cultures white rice is called “polished” rice, because that is what happens.  A traveling polisher once came to my Aunt’s house in the Philippines to polish her rice.   That was quite a sight, belts polishing the brown husks off, spitting brown chaff one way and white rice the other.  When the brown bits are removed, the rice is easier to cook and lasts longer.  However it also removes the fiber and many nutrients.  Scientists aren’t sure if the benefits from brown rice come from the fiber or the nutrients or both. 

     

    Another study recently published looked at the benefits of bran.  Nurses that eat bran and that have diabetes reduce their risk of death by 28% and their risk of dying from heart disease by 35%.  Impressive results.   Bran basically is the outer husk of wheat.  Once again no one knows if it is the fiber or the nutrients that help people.  Clearly it works.  Brown rice seemed to reduce the risk of diabetes by 16%.  The study about bran did not address the question if bran reduces the risk of diabetes.

     

    So yes once again, whole grains are better than highly refined grains.  Whole wheat flour is better than white flour.  Brown rice is better than white rice.  But the only food category that you can eat as much as you want is still vegetables.

     

     

    Archives of Internal Medicine. Vol. 170 (No. 11), June 14, 2010 pp. 961-969

     

    Circulation 2010 May 25 [doi:10.1161/circulationaha.109.907360]

     

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  • 3 months ago
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• The Tuscan Queens room with a The Tuscan Queens room with a view!

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Just in case you couldn't see the river...here is a closer view!

  • 3 months ago
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