Martha Jefferson Hospital
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Health Tips
Tailgating, Healthy-Style!!
It’s the Fall. There’s a nip in the air and many of us are enjoying football games over the weekends. And that means tailgating! Healthy ideas…..
Tailgating, protein foods for the grill:
- veggie burger (how about NoBull), ground turkey breast burgers,
- smoked turkey hotdogs, boneless skinless chicken breast,
- pork tenderloin
- marinated shrimp
Make-ahead one-dish tailgating ideas:
- meatless or turkey chili hearty soups or stews,
- pasta or potato salad,
- baked potatoes with topping
- vegetarian baked beans. Gosh, I’m getting hungry!
Feature locally fresh apples at the tailgating party:
- apple crisp or cobbler,
- apple pie, apple bread or
- apple cake. Vegetable oil can replace some of the butter in recipes, too.
It helps to plan ahead, have foods that are pretty easy to eat, wrapped and packed for simplicity. And be sure to keep hot foods hot and cold foods cold for the safety of all who are there.
Watch the EGGS!
For many years the American Heart Association has suggested that egg yolks be limited to 3 per week. A recent study 1,200 folks suggests that we might want to heed the AHA suggestions.
- For those people who ate 3 or more egg yolks per week, there was slightly more plaque in arteries.
- Folks who had 2 egg yolks per week or less had much less plaque.
There is nothing like a poached egg on toast or an egg salad sandwich. But many times, egg whites will work very nicely in place of the whole egg.
- In baking, 2 egg whites = 1 whole egg.
- ¼ cup commercial egg substitutes replaces 1 whole egg in recipes.
- Egg whites or commercial egg whites or egg substitutes can be used for meatloaf, meatballs, French toast, quick breads, muffins, pancakes, cakes and cookies.
This study published in the journal Atherosclerosis showed that independent of smoking, cholesterol, blood pressure having diabetes, and body mass index, eating more egg yolks per week slightly increased plaque in the arteries.
An Apple a Day!
An apple a day is an old saying that has some health merit to it. In a recent study, post-menopausal women who ate 2 apples daily (in dried apple form) saw total cholesterol and LDL-cholesterol drop! With more than $15.5 BILLION spent on statin drugs in a year, apples seem like an economical choice, too.
For the women who ate 2 apples/day, in 6 months, total cholesterol dropped 13%, from 250 to 218. The harmful LDL-cholesterol lowered 24% (!!) from 160 down to 132.
Why do apples seem to be fabulous for cholesterol reduction?
- In part, it’s the pectin fiber. Pears, oranges and grapefruit also have a good supply of cholesterol-lowering pectin fiber.
- Apples also have polyphenols, natural substances that reduce artery inflammation.
Apples, apples, apples….
- stir chopped apples into oatmeal, muffins, pancakes and bars;
- add sliced apples (with the peels) to tossed salads, fruit cups, stir frys;
- add apple chunks added to hearty soups, stews, casseroles; and if you are needing dessert, apple crisp with lots of oats on top!
In the U.S., 81million adults have cardiovascular disease, and over 800,000 die from this disease. Reducing cholesterol is one tool to lower risk. And a diet heavy on fruits, vegetables, whole grains, and nuts – all sources of dietary fiber – seem to be a health (and economical) way to get a handle on this disease.
Packing Up Lunches
Wow, where did summer go? Already backpacks are full, buses are busy picking up kids for school, and lunches are being packed. There are certainly easy ready-made lunch items found in the grocery stores, but what you gain in convenience you lose out in good ole nutrition because they are often far too high in calories, fat, sugar and sodium.
The foundation for a packed bag lunch should be:
(1) Protein: eggs, cheese, poultry, meats, nuts & nut butters, legumes
(2) Starch: bread, rolls, tortilla, crackers, muffins, pasta, rice
(3) Vegetables and Fruits
(4) Beverage: milk or water
Three brown bag lunch ideas:
(1) leftover rice, cheese cubes and veggies combo
(2) string cheese, apple muffin and fruit cup
(3) whole-grain tortilla with hummus and avocado slices.
Treats to add to lunches: teddy grahams, simple wafer cookies, sunchips, pudding cups. And don’t forget little notes occasionally to let your children of all ages know how special they are. (Personally I think our teens really need these love-you notes).
Keep packed lunches safe – include a solidly frozen ice pack. And be sure to wash out the lunch bag or box every single night to keep bacteria at bay.
Avoiding Gallstones
Gallstones. It is estimated that ~25 million Americans have them, although many will not have symptoms for years. The gallbladder stores and releases bile into the intestinal tract- and bile helps you digest fat. Gallstones can form if the bile becomes too concentrated in cholesterol – it gets super-saturated.
Risk Factors for developing gallstones:
- routinely skipping meals
- carrying weight in the mid-section
- weight loss and regain cycling (on a diet, off a diet, on a diet, off a diet…..)
Symptoms of gallstones:
- discomfort after eating
- pain in right upper abdomen
- fever and chills
- nausea and vomiting
What might offer protection from developing gallstones? Having food sources of omega-3 fatty acids (nuts, fish, olive and canola oils), eating LOTS of fruits and vegetables, and selecting whole-grains rather than refined carbs and sugars.
Friday, August 24
The safe bet for prevention of gallstones is to have a healthy weight, choose healthy foods, and regular physical activity. Nothing unusual or heroic is needed to keep the gallbladder safe and sound.
Regulating Glucose Levels: Avoid the Highs and Lows
Millions diabetes, and they work hard to keep their blood glucose levels in a safe range. But for some, they have high and low blood glucose readings that are troublesome, and even dangerous. It’s important to keep those glucose levels on an even keel.
Symptoms of LOW blood glucose:
- weak, shaky, dizzy
- a headache
- anxiety
- sweating
- unusual behavior
What can happen if glucose levels are low frequently?
- elevated blood pressure
- you may become unaware that the blood glucose is dropping – this can be very dangerous!
Health problems with running HIGH Glucose levels:
- frequent yeast infections
- urinary tract infections
- nerve damage
- eye problems (retinopathy)
Consistently having high or low blood glucose readings is not physically good for your body. It takes a toll when this goes on for months and even years. It is never too late to get those glucose levels back to the normal and safe range by
- making lifestyle changes in diet and exercise,
- taking any prescribed diabetes medications,
- seeing your physician as scheduled,
- and then learning all you can about diabetes.
Check out the many diabetes-related classes that Martha Jefferson offers. Call Health Connection at (434) 654-7009.
Yearly Tune-Ups
Okay, another year older and a bit wiser. And as I welcome another birthday this month perhaps a few reminders about body maintenance would be good for this week. Fortunately we are all living much longer and in pretty good health, but it is good to keep an eye on things.
Have your yearly physicals to check:
- Blood Pressure (Goal <120/80)
- Total Cholesterol (< 200)
- Blood Glucose (70-99).
Catch things moving out of range earlier than later is my motto!!
Other maintenance checkups:
- Dental to examine your teeth and gums
- Vision and eye exam
- Periodically a bone density test
YOU can keep eye on your weight and waistline. A healthy waist measurement is less than 40 inches for men and less than 35 inches for women.
Just like our car, our body needs regular maintenance to run smoothly, and to stay ahead of potential health problems. And birthday time is the opportunity to be reinvigorated to eat well and move more in the upcoming year.
Protect Your Brain!
If you are like me, you would like to live a long healthy life with a sharp mind – right? So the question is – how can you keep your mind and brain in tiptop shape as you age? Well, your memory can improve, or at least stay intact over time. And the cool thing is that it all seems to come down to your lifestyle habits as you age.
Eat well to protect and improve your brain. Three key dietary pieces:
- fish at least once a week
- LOTS of fruits
- LOTS of vegetables – the less processed and the more colorful, the better!
Other brain-protection tips:
- Be active to protect and improve your brain. Strive for at least 30 minutes of walking or other activity 5 days a week.
- Keep your mind active with book clubs, playing board or card games, needlepoint, studying a language, dancing, etc.
- Maintain an active social life- visit friends, go to church, play cards with a group.
- Keep your blood pressure in excellent control
- Reduce daytime stressors with aerobic exercise, listening to music, mediation, yoga, journaling
- Have adequate sleep each night (a dark and cool bedroom promotes the best sleep).
A couple additional brain protectors…. Don’t smoke and be cautious with alcohol. Heavy drinkers have more brain shrinkage (yikes!).
Vitamin E via Diet
Who wouldn’t want to reduce their risk for developing cancer of the colon, lung, breast or prostate? I know that I would! A recent study suggests that there can be dietary protection from the form of dietary vitamin E called gamma tocopherols. This is easily found in certain foods.
Food sources of gamma-tocopherol vitamin E:
- vegetable oils such as soybean oil, canola oil, corn oil and soft tub margarine made from these oils
- homemade salad dressings from these oils are easy to make and healthy for you. Just add your favorite vinegar and fresh herbs and spices.
- almonds, pecans, pistachios, and walnuts. Nuts are so versatile – sprinkle on hot or cold cereal, toss into salads, throw into stir frys, chomp on a handful for a mid-afternoon snack.
The usual form of vitamin E found in supplements is alpha-tocopherol, and this is NOT the form that offers cancer protection.
Enjoy dietary sources of gamma-tocopherol vitamin E on a regular basis, along with a plant-based diet, regular exercise (how about daily?) and of course, no smoking to keep cancer risk to the lowest!
Breakfast to Fight Off Diabetes?
We know that type 2 diabetes is running rampant in the world. Millions of folks either have pre-diabetes or type 2 diabetes. We also talk about the importance of breakfast. So, are the two connected – type 2 diabetes and eating breakfast? A recent study published in the American Journal of Clinical Nutrition suggests YES!
The study included 29,000 men who were followed for 16 years. Researchers tracked diets, exercise habits and disease rates.
- The results: skipping breakfast = 21% higher risk of developing diabetes.
Why would breakfast reduce type 2 diabetes risk? Researchers believethat perhaps…
- Eating breakfast first thing may help stabilize blood glucose levels.
- Skipping breakfast can result in “make-up” eating later in the day with glucose spikes, and an overworking pancreas trying to keep up by producing more insulin. Phew! It gets pooped and wears out!
Don’t fret. Breakfast is as easy as 1-2-3:
- Protein – eggs; nuts and nut butters; reduced-fat milk, cheese and yogurt; turkey bacon.
- Starch – whole-grain cereal, bread, tortilla and English muffins; potatoes, dried beans.
- Fruit – fresh, frozen or light-packed canned.
Easy ideas to make breaskfast happen:
- Grilled cheese sandwich on whole-grain bread
- Peanut butter and banana slices on English muffin
- Frozen blackberries on oatmeal
- Hearty chicken and wild rice soup (why not?)
- Baked potato with reduced-fat cheese
