March is DVT Awareness Month – Are You at Risk?

03/30/2010

 

Deep-vein thrombosis (DVT) is a relatively common and serious medical condition that occurs in approximately 2 million Americans each year. DVT occurs when a blood clot (which is also called a thrombus) develops in one of the large veins, usually in the legs, leading to either partially or completely blocked circulation. This may lead to complications, such as a pulmonary embolism and even death if not diagnosed and treated effectively.

Only about 50% of people experience symptoms when they have DVT.  Symptoms of DVT may include:

  • Pain
  • Swelling
  • Tenderness
  • Discoloration or redness of the affected area
  • Skin that is warm to the touch

Who is at risk?

DVT can occur in almost anyone. Certain individuals may be at increased risk for developing a DVT. Some of the risk factors for DVT include:

  • Surgery
  • Restricted Mobility (like when on a long plane flight)
  • Congestive Heart Failure
  • Cancer
  • Respiratory Failure
  • Age > 40
  • Overweight/Obesity
  • Smoking (especially in women taking oral contraceptives)
  • Prior or family history of DVT

Assess your risk for DVT today by visiting http://www.preventdvt.org/assessment/dvt-risk-assessment.aspx


National START Walking Day April 7th

03/28/2010

 

Get Up and Move

These days, adults like you are spending more time at work than ever before. An unfortunate side effect is that, as a nation, we’re becoming more inactive. This is a problem when you consider the fact that physical inactivity doubles the risk of heart disease!

But take heart! It’s a problem you can help fix by convincing your company to take part in National Start! Walking Day.

On this day, employees are encouraged to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It’s a great way to raise awareness of the Start! movement and to give your coworkers a friendly push toward a healthier life.

Get the Ball Rolling!

It’s pretty simple to get your company to participate in National Start! Walking Day. Start by having your HR representative or Worksite Wellness coordinator fill out the registration form to download a National Start! Walking Day toolkit for your company. It includes posters and signs you can use to set up walking paths around the office.

Visit http://startwalkingnow.org/about_start_walking_day.jsp For more information.


The Egg Controversy: Healthy or Harmful?

03/26/2010

The egg controversy still continues…

Eggs are a great source of protein, folate, riboflavin, choline, vitamin B12, A, D, and K.  So why have eggs gotten a bad wrap?

In the 1970’s the American Heart Association recommended decreasing the consumption of eggs and other sources of cholesterol to help decrease the risk of heart disease.  But the relationship between egg cholesterol, increased blood cholesterol and heart disease is still not clearly understood.

Studies have reported that consuming eggs can increase blood cholesterol levels in SOME people but not everyone.  The interesting finding is that egg cholesterol was found to increased LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.  Also in some people egg cholesterol promotes the formation of large LDL cholesterol particles, which are better than small LDL particles and are less likely to cause plaque formation (narrowing in blood vessels).  Researchers believe that genetics, ethnicity, BMI and hormone status all may play a role in how eggs affect cholesterol levels differently in different people.

The NHANES III observational study evaluated over 27,000 people and found that people who ate 4 or more eggs per week had significantly lower cholesterol levels than people who ate less than one egg per week.

 So what is the final word on eggs? We still do not have the answer….

Our recommendation is eggs are probably a healthy food source for most people IN MODERATION!

 Looking for more heart healthy info visit www.heart-strong.com or check out our books “Take Charge: A Woman’s Guide to a Healthier Heart” and “Take Charge: A Man’s Roadmap to a Healthier Heart”


March 23rd is American Diabetes Association Alert Day

03/23/2010

According to the American Diabetes Association between the day this movement started on October 29, 2009 and today, over 570,000 of our friends, family members and colleagues have been diagnosed with diabetes. That’s one person every 20 seconds. Join the movement and Stop Diabetes!

We wanted to share some facts from the American Diabetes Association:

One in 5 Americans is at risk for Type 2 diabetes.

Nearly 6 million people have diabetes and don’t know it.

Diabetes is the #1 cause of blindness in adults.

Diabetes doubles your risk for heart attack and stroke.

1 in 3 American children born today will develop diabetes if current trends continue.

March 23, 2010 is the 22nd annual American Diabetes Association Alert Day.  It’s the day we want you to learn your risk for type 2 diabetes by taking the simple Diabetes Risk Test online. It’s the day to ask if your loved ones could be could be a part of the 57 million Americans at risk for type 2 diabetes – and it’s the day to share the Diabetes Risk Test with them. It’s the day to Stop Diabetes by taking steps toward prevention.

Visit http://stopdiabetes.diabetes.org/site/PageServer?pagename=SD_alert_main to take the Diabetes Risk Test Today!!

Looking for more info about diabetes visit the American Diabetes Association site at http://www.diabetes.org/

Looking for more info about preventing heart disease and stroke visit www.heart-strong.com


5 Sneaky Eating Tips to Help You Lose Weight

03/20/2010

from HealthyWomen’s e-newsletter, HealthyWomen Take 10

Dieting is out; smart eating for weight loss is in. That doesn’t mean deprivation. The best ways to cut excess weight include making changes you can live with forever.

Some of those changes are downright sneaky—you can slip them into your daily eating plan without any stress and they’ll help you lose pounds as well as keep the weight off.

1. Take out a ruler and measure your plate. The size of American dinner plates has grown in recent years. Many are now 12 or even 14 inches wide, great for loading up but not so good for encouraging healthy eating. Big plates result in big portions and weight gain, since most of us are conditioned to eat what’s on our plates. Instead, get out those old 9- or 10-inch “luncheon” plates you may have received as hand-me-downs or buy some inexpensive new ones. You’ll serve yourself less food with smaller plates, but still feel satisfied.

2. Make your second helping all veggies. You may have heard the advice to mentally divide your dinner plate in fourths and fill two of those sections with vegetables and/or salad, one with a starch and one with a meat or other protein. That works well as a guideline for smart eating, but if you’re still hungry and want more, commit to making your second helping all veggies. For seconds, start with one-fourth of the plate or less. Eating more cooked or salad vegetables increases your feeling of fullness without adding a lot of calories—so long as you don’t butter the vegetables and use only nonfat or low-fat salad dressings.

3. Serve from the stove, not at the table. Although the image of filled serving bowls on the family dinner table is associated with well-being, serving food directly from pots on a stove or counter is better for healthy weight, according to Brian Wansink, PhD, director of the Cornell University Food and Brand Lab and author of Mindless Eating: Why We Eat More Than We Think. The reason this sneaky tip works for weight control is simple: When you sit and look at food, you take more and eat more. For a modified approach, reduce traffic jams at the stove and promote better food choices by keeping only the cooked vegetables and salad on the dining table.

4. Eat breakfast every day. More reason to wake up and smell the coffee: Eating breakfast improves weight loss efforts and helps keep weight off long-term. When you skip that starter meal of the day, hunger hits stronger, often well before lunchtime. To quiet hunger pangs quickly, you might reach for something calorie-loaded without much nutritional benefit, such as a doughnut (or two!), muffin or bagel. Whole-grain cereals, like oatmeal, will carry you through the morning. Other options: have nonfat yogurt, eggs or peanut butter for protein, with whole-grain toast.

5. Have a tall, thin one. Time to hide the wide glasses! Dr. Wansink and his research colleagues have shown that you’ll pour less and drink less (thus cutting calories)–yet still be satisfied—when you use tall, skinny glasses for serving beverages. You can still use your wide glasses for water and other calorie-free drinks.

For more on diet and nutrition, visit: www.healthywomen.org/ages-and-stages/healthy-living/diet-and-nutrition

References

Wansink B, van Ittersum K. “Portion Size Me: Downsizing Our Consumption Norms.” Journal of the American Dietetic Association. 2007;107(7):1103-1106.

Ello-Martin, JA, Roe LS, Ledikwe JH, et al. “Dietary Energy Density in the Treatment of Obesity: A Year-Long Trial Comparing Two Weight-Loss Diets.” American Journal of Clinical Nutrition. 2007;85(6):1465-1477.

Raynor, HA, Jeffery RW, Ruggiero AM, et al. “Weight Loss Strategies Associated with BMI in Overweight Adults with Type 2 Diabetes at Entry Into the Look AHEAD (Action for Health in Diabetes) Trial.” Diabetes Care. 2008;31(7):1299-1304.

Wansink B, van Ittersum K. “Shape of Glass and Amount of Alcohol Poured: Comparative Study of Effect of Practice and Concentration.” British Medical Journal. 2005;331(7531):1512-1514.

© 2010 HealthyWomen All rights reserved. Reprinted with permission from HealthyWomen. 1-877-986-9472 (toll-free). On the Web at: www.HealthyWomen.org.


Info and Healthy Recipes for National Nutrition Month

03/17/2010

 

National Nutrition Month® is a nutrition education and information campaign sponsored annually by the American Dietetic Association. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. The theme for 2010 is “Nutrition from the Ground Up.”  This year’s National Nutrition Month theme is a great reminder for eating fruits, vegetables, grains, nuts and beans to create a healthy diet and understanding the role of nutrition in getting and staying healthy.  Visit the American Dietetic Association at www.eatright.org for more info.

SPINACH LASAGNA

Serves 15
Serving size 1/15th of pan

18 lasagna noodles, cooked
Filling:
1 1/4 lbs spinach, steamed
1 1/2 oz fresh basil, chopped
1/2 oz parsley
32 oz ricotta cheese
1 1/2 tsp salt
1 tsp pepper
1/2 cup eggbeaters (or 2 egg whites)
10 c tomato pasta sauce (canned or homemade, fat free)

Mix filling ingredients. Ladle 2 cups sauce on bottom of a large cake or lasagna pan. Next lay 6 noodles in pan, trimming if needed. Spread half of filling on top of noodles; layer another six noodles, the rest on the filling, then noodles. Ladles remaining sauce on top of lasagna and add fat free cheese if desired.
Bake lasagna 1 hour at 350. Let lasagna sit for 15 minutes before cutting.
Lasagna is even better made a day or two ahead of time. An additional 15 minutes must be added to the baking time.

Calories: 265
Fat: 1g

 

Pizza Mexicana

Ingredients:

4 Fat Free Flour Soft Taco Tortillas
8 ounces Fat Free Refried Beans
3 each Fresh Tomato
8 ounces Fat Free Jack Cheese

Method

1.        Place soft tacos on a cookie sheet

2.        Spread 2 ounces of the refried beans on each taco

3.        Dice tomatoes and place on top of the refried beans

4.        Top with 2 ounces of Fat Free Jack Cheese

5.        Sprinkle cheese with a small amount of water

6.        Bake in a 350 degree oven until cheese “melts”

Yield: 4 servings

Nutritional Information

232 Kilocalories
.18 grams Fat
23.5 grams Protein
35 grams Carbs.

The culinary staff at Wellspring Camps (www.wellspringcamps.com) created the above recipes for delicious and healthy snacks that the family can enjoy this National Nutrition Month (March) or anytime of the year.


Don’t Let Cardiac Tests Stress You Out (Blog Talk Radio Show)

03/15/2010