from HealthyWomen’s e-newsletter, HealthyWomen Take 10
What’s up with gluten? You might not have even heard of gluten until recently when foods without this grain protein started being promoted on store shelves.
People with celiac disease, an autoimmune disorder, suffer difficult gastrointestinal symptoms that are triggered by gluten. Those individuals must avoid eating or drinking any gluten, which isn’t easy.
Gluten is found in wheat, barley, rye and spelt. (Never heard of spelt either? It’s a grain from ancient times that’s highly nutritious.) Gluten occurs in a wide range of foods. Some of these you might expect, such as baked goods and pizza, and some you might not, like ice cream (gluten is commonly used as a thickening ingredient). Food labels now must state if a product contains gluten or was made in a facility that processes wheat.
In addition to those with celiac disease—which is being diagnosed more frequently as doctors become more aware of the condition—others don’t have celiac but do have a heightened sensitivity to digesting gluten. They, too, are helped by avoiding gluten foods.
Fortunately, there are many naturally gluten-free foods, such as fruits, vegetables, poultry, eggs and more. Grains and starches that can be eaten on a gluten-free diet include corn, amaranth, flax, buckwheat (not a wheat), rice, quinoa, potatoes, soy and teff (an Ethiopian grain used for flour).
When eating gluten-free, it’s helpful to consult a registered dietitian to achieve a good nutritional balance in your food selections. Your healthcare provider or a local hospital’s nutrition counseling department should be able to refer you.
Just got back from a community blood pressure screening and was surprised how many people were unaware that their blood pressure was elevated. When asked if they wanted their blood pressure checked numerous people said “I don’t have any blood pressure problems” but admitted they had not had their blood pressure checked for several years.
They were surprised with the elevated readings and said they thought their blood pressure was okay because they felt fine. We even found numerous teenagers with higher than normal blood pressures. The kids especially were shocked when we told them their blood pressure was high and wanted to know what they could do to help control their blood pressure.
High blood pressure is called the “silent killer” because most people do not have any symptoms when their blood pressure is elevated. Remember the only way to know if your blood pressure is elevated is to get it checked on a regular basis.
Salt or sodium has been receiving a lot of attention lately in the media – excess salt or sodium in the diet has been proven to elevate blood pressure readings. Salt is in everything especially processed foods. Salt intake recommendations are less than 2,400 mg per day of sodium for people with normal blood pressures and less than 2,000 mg per day of sodium for people with elevated blood pressure readings. Cutting back on salt intake can have a dramatic impact on lowering blood pressure especially in African Americans and postmenopausal women.
Other things that can help control blood pressure include:
Weight loss, if overweight
Routine exercise (remember walking counts and is one of the best exercises)
Increasing fruit and vegetable intake (current recommendations are 5 to 7 servings of fruits/vegetables every day)
Increasing fiber in your diet
Home blood pressure machines are a good way to help you keep track of your blood pressure readings – do not just rely on getting your blood pressure checked when you go to your doctor/healthcare provider. If you are going to purchase a home blood pressure machine select one for the upper arm. Blood pressure readings from the wrist and finger are not as accurate, the further the blood pressure cuff is from the heart level the less accurate it is. Also take your home blood pressure machine to your doctor/healthcare provider at least once a year to make sure it is giving you accurate readings.
Goal blood pressure readings are less than 120/80 – that is for men, women and children. If you haven’t had your blood pressure checked recently – what are you waiting for?? What about your family members and friends – remind them how important it is to get regular blood pressure monitoring.
Heartstrong wants to try and help you control your blood pressure and other risk factors for heart attacks and strokes. Visit our website www.heart-strong.com for more information and to find out how to obtain our books “Take Charge: A Woman’s Guide to a Healthier Heart” and “Take Charge: A Man’s Roadmap to a Healthy Heart”.
This is the first of a three part series titled “Women and Heart Disease across the Lifespan.” On this show we will concentrate on heart conditions that are more likely to affect young women. We will discuss the following conditions: palpitations, tachycardia, pericarditis, conditions that may occur during pregnancy, and premature heart disease.
A stroke happens when a blood vessel carrying oxygen and nutrients to the brain is either blocked by a clot (ischemic stroke) or ruptures (hemorrhagic stroke). When this occurs, part of the brain no longer receives the oxygen it needs, and the tissue in that area starts to die.
Transient ischemic attacks (TIAs) consist of stroke-like symptoms, which go away shortly after starting and produce no lasting damage. Even if your symptoms disappear entirely, it is critical that you follow up with a health care professional to address your risk for future stroke.
Warning signs of stroke
Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
Sudden confusion, trouble speaking or understanding others
Sudden trouble seeing in one or both eyes
Sudden dizziness, loss of coordination or balance or trouble walking
Sudden severe headache with no obvious cause
What to do if you think you’re having a stroke
If you experience any of the warning signs above, call 9-1-1 and get to a hospital as soon as possible. Don’t wait to see if your symptoms improve or disappear. Treatments are available, and the sooner you can get to the hospital, the better your chance of a positive outcome.
Risk Factors for stroke
Risk factors are cumulative, so reducing even one will lower your overall risk of having a stroke.
Age: The chance of having a stroke approximately doubles for each decade of life after age 55. In addition, researchers have noted a surge in strokes among women between 40 and 55 that can be tied to metabolic risk factors including increased abdominal weight and diabetes. There are also certain risk factors that apply directly to women under 55 (see below).
Family history: If a parent, grandparent, sister or brother has had a stroke, you are at increased risk of having one too.
Ethnic background: African Americans have stroke earlier in their lives and are twice as likely to die from stroke than are Caucasians, according to the National Stroke Association. Hispanic Americans and Native Americans also have increased risk for stroke. For these groups, higher rates of stroke risk factors such as high blood pressure, diabetes, and obesity, may be responsible for higher rates of stroke.
Prior stroke or TIA
High blood pressure : High blood pressure is the leading cause of stroke and the most important controllable risk factor.
Heart disease or prior heart attack: Heart disease, including arterial disease, coronary heart disease, heart failure and atrial fibrillation, can contribute to an increased risk of stroke.
Smoking: Cigarette smoking on its own is a significant risk factor for stroke. When oral contraceptives are used in combination with cigarette smoking, stroke risk is greatly increased.
Poor diet: Diets high in saturated fats, trans fats, cholesterol, and/or sodium can increase stroke risk. In contrast, a diet containing five or more servings of fruits and vegetables per day may reduce risk.
Also: Diabetes, drug or alcohol abuse, high cholesterol, obesity, physical inactivity or sickle cell anemia all can increase risk for stroke.
Risk factors especially important for women younger than 55
Migraines: Women who suffer from migraines with visual disturbances can be up to 10 times more likely to suffer a stroke.
Oral contraceptives: Women who take even a low-estrogen birth control pill may be twice as likely to have a stroke.
Other risk factors:Autoimmune diseases including type 1 diabetes or lupus, clotting disorders, taking hormone replacement therapy, increased abdominal weight, multiple miscarriages or pregnancy.
On average in this country it takes a woman 45 minutes longer to seek care for a heart attack or stroke. A new online survey may help explain why…
Only one in four women aged 25 to 75 could name at least 2 symptoms of a stroke.
Women surveyed weren’t aware that women suffer more strokes than men.
One-quarter of the women surveyed were unaware that stroke could happen at any age.
Black and Hispanic women knew fewer facts about stroke than white women.
The main symptoms of a stroke are:
Sudden difficulty speaking, understanding speech, or confusion
Sudden numbness or weakness in the limbs, particularly on one side
Sudden facial drooping or numbness and weakness on one side of the face
Sudden balance problems, dizziness or trouble walking
Sudden difficulty seeing with one or both eyes
Sudden severe headache (the worst headache you’ve ever had in your life)
When someone has a stroke they may only experience one or two of these symptoms or may experience several symptoms depending on the location of the brain being affected. A stroke is also called a “Brain Attack” so just like a heart attack you need to get to the hospital as quickly as possible in order to prevent permanent damage. If you or someone you know is experiencing any of the above symptoms call 911 and get to the hospital as quickly as possible!
Uncontrolled high blood pressure is one of the leading causes of stroke. Remember high blood pressure is called the silent killer because most people do not have any symptoms when their blood pressure is elevated. The only way to know for sure that your blood pressure is elevated is to get it checked on a regular basis. Just because you are taking blood pressure medications does not mean your blood pressure is controlled. Goal blood pressure numbers for men and women are less than 120/80. If you do not know your blood pressure – what are you waiting for get it checked today.
This online-only survey included 2,000 women in the United States, and was undertaken on behalf of HealthyWomen in conjunction with the American College of Emergency Physicians and National Stroke Association.
Well I have to admit this is the first time I ever heard of “salad month” – seems like everyone and everything has a month these days. I am a fan of the salad so I figured why not write a short post to help celebrate National Salad Month.
Not all salads are created equal. Choose lettuces that are darker in color than ordinary iceberg lettuce. Romaine, Boston, baby spinach and other leafy greens can give a salad a nutrient boost as well as variety.
Be careful about salad dressings, though. Some dressings can pack a calorie and fat gram wallop. Choose lower fat and lower sodium dressings, or use a sprinkle of good olive oil and vinegar. Even simple lemon slices squeezed over a fresh salad can give it a special twist, as well as the extra nutritional boost that a quick shot of vitamin C can give you.
So why not join us and celebrate National Salad Month, here are a few healthy salad recipes to try…
White Bean Salad
Serves 7
Serving Size: 1/2 cup
1-15 oz can navy or cannelloni beans, drained and rinsed
4 oz Red Bell Pepper, diced
2 Tbsp Parsley, chopped
2 Tbsp Scallions, sliced
2 Tbsp Lemon Juice
1 Clove Garlic, minced
Salt to taste
Mix all ingredients together. For the best flavor, let salad sit in refrigerator for an hour.
Calories: 77
Fat: 0.3g
Grilled Asparagus & Sweet Pepper Salad
Servings – (4)
Ingredients
1 pound of fresh asparagus spears
1 medium orange bell pepper
1 small or medium red onion
1 lemon
1 lime
1 orange
1/4 cup vinegar
2 tablespoons of dijon mustard
Method:
· preheat grill to 375 degrees
· prepare vegetables for grilling by trimming off rough ends of asparagus, cutting the pepper in half and removing the seeds, and slicing the onion.
· grill asparagus for only 2 or three minutes. (you still want it crunchy).continue grilling the onion and the pepper until they are flavored but still crunchy. place in refrigerator to cool down.
· zest the lemon, lime, and orange and set aside.
· squeeze juice from the lemon, lime, and orange and set aside.
Keeping your family happy and health is important, and at Wellspring, they make it easy to enjoy a delicious meal without the guilt! This May for Salad month, try these healthy salads or visit the Wellspring website for more delicious recipes!
This is a video I filmed discussing high blood pressure, what your blood pressure numbers mean and things you can do to control your blood pressure. Why not take 3 minutes to learn the blood pressure basics…
Despite the national initiative to eat better and cleaner, the stereotype of the pizza-gnawing, beer-guzzling college student still exists. And it’s not just because all college students are irresponsible or don’t care about their health or their weight. There are lots of factors working against you, students, when it comes to proper nutrition. Most young kids spend all week waiting for pizza night, and when you get to college, you’re allowed to eat it every night if you want. Also, college kids are on tight budgets and opt for fast food and frozen meals when they spend their own money off campus. Finally, students have little control over what they eat in the dining hall: if their school hasn’t stepped up and offered them a healthy, well-balanced meal plan, they still have to eat whatever is served in front of them.
But just because you face nutrition obstacles every day as a college student doesn’t mean you have to accept weight gain, health problems, bad skin, and low energy as a necessary part of your college experience. Below are several simple tips for winning back some of the control over the fight for your wellbeing.
Get enough sleep: Weird sleep schedules can contribute to even weirder cravings and weight gain. Think about it: the longer you stay up at night, the more you’re likely to eat. Doctors also believe that not getting enough sleep can lead to weight gain.
Keep a food journal: You don’t have to share it with anyone, so be as honest as you can by writing down every single snack, meal and beverage you eat or drink for one week. Writing it all down will help you discover which food groups you’re ignoring and which times of day you’re more likely to overindulge.
Pay attention to your emotions when you eat: Are you eating because you’re tired, stressed or sad? What kinds of foods to you eat when you feel happy vs. anxious? Identifying your food habits will also help you make proactive, healthier choices.
Only keep healthy snacks in your dorm room: If it’s inconvenient to find ice cream, you’ll be more likely to eat the whole-grain cereal or banana that’s already in your room. Empty out your refrigerator of the junk and keep good food stocked.
Stay nourished all day: You’re more likely to give into cravings if you go too long without food. Keep healthy snacks like fruit, yogurt and nuts in your book bag so that you can keep your mind and body nourished between meals. Always make time for breakfast, too.
Still confused about what to eat? Keep reading for healthy snack ideas when you get the midnight munchies, as well as smarter dining hall choices you can make.
Skim-milk string cheese: Great for mindless snacking, since you can pull apart the cheese as you study.
Go for grilled: Instead of fried chicken or fish, opt for the grilled version.
Get a side salad or side of veggies with lunch and dinner: Eat the veggies first, and limit dressing to a couple of tablespoons of light dressing or vinaigrette dressing.
Peanut butter: It’s great comfort food and contains good fats and protein. Just make sure you spread it on fruit, crackers or whole wheat bread and don’t eat it out of the jar.
Fruits and veggies: Grapes, baby carrots, watermelon and cherry tomatoes are great study snacks that are low in calories and good for your energy and overall health.
Have you ever investigated your roots and your family tree? Several years ago I was able to trace several of my great-grandparents back to the ship they traveled on when they arrived at Ellis Island. While you are working on your family tree, why not piece together your family health history as well?
The best place to start is with your immediate family. Your parents, brothers and sisters have the closest genetic link to you and the greatest likelihood of sharing similar conditions or diseases. Next, move on to your grandparents, aunts, uncles and as much extended family as possible. You may uncover a lot of information about your family’s health that you were never aware of.
Are there certain diseases that run in your family? Be sure to ask about the “BIG 4”- cancer, heart disease, stroke, and diabetes. You should also inquire about some other common cardiovascular risk factors such as high blood pressure, high cholesterol and other unhealthy risk factors they may have had. If a family member has had or died from a heart attack or stroke, were the overweight/obese, did they smoke or drink alcohol heavily, were they sedentary? If your grandfather died form a heart attack but was obese, never exercised, smoked 2 packs per day for 30 years and drank excessive alcohol, these factors may have contributed more to his heart attack than genetics. However, you cannot rule out a genetic influence as well. Also, if anyone in your family has died from heart disease at an early age, you may be at increased risk for premature heart disease as well. Finally, if a family member has died due to an aneurysm, either in the brain or the chest/abdomen, you should also be screened. Increased risk for aneurysms can also be inherited.
Try to find out the age at which your relatives developed certain conditions. If your grandmother developed diabetes in her 70’s, it may not be a very strong genetic risk factor. If she developed diabetes in her 20’s or 30’s, you may be at a higher risk of inheriting the gene. The general rule is that the younger a person is when they develop a disease; the more likely it is to have a genetic or hereditary component.
For women, at what age did your mother or grandmother go through menopause? Most women will become menopausal around the same age as her mother. Remember, menopause is one of our strongest risk factors for heart disease. If you have an idea as to when you may go through menopause, you can try to get all of your controllable risk factors at goal levels before this occurs.
Make sure you investigate all diseases….from A to Z….Addison’s disease, Alzheimer’s, thyroid disease, etc. (not too many diseases start with Z, but you get the point). Be thorough and put the information in a computer program or make a chart. Share this information with your healthcare provider, your children and your family. There is a lot you can learn by investigating your family’s health history and many diseases are preventable by making healthy lifestyle choices. So what are you waiting for? Get moving, learn about your family’s history and make some lifesaving changes.
a) It is widely known that Mediterranean diet has high fat content. Is weight loss still possible if people will follow this kind of diet?
To some extent, Mediterranean diet really has a high fat content. But you have to take note that the fat content of a Mediterranean diet consists of monounsaturated and polyunsaturated fats. These fats are essential and healthy for your body unlike the saturated fat which is common in American diet. Do take note also that calorie intake is the determining factor for weight loss and not fat consumption. If you follow the Mediterranean diet, you will enjoy lots of healthy benefits but you still need to lower your daily calorie consumption to achieve weight loss.
b) What makes Mediterranean diet different from American diet?
Mediterranean diet includes plenty of healthy food choices like vegetables, olive oils, nuts, cereals, potatoes, breads, and many more. It does not focus on red meat, eggs, and poultry products which are the common component of the typical American diet.
c) Is it true that Mediterranean diet played a major role in lowering the rate of heart disease in the region?
Mediterranean diet plays an important role in lowering the incidences of cardiovascular disorder. This finding has been proven by major research and studies. More importantly, the success of the Mediterranean diet comes from the fact that it promotes a holistic approach to healthy living. By following the Mediterranean diet, you will learn how to eat healthy and how to maintain a healthy lifestyle.
d) Is exercise still required if one is following a Mediterranean diet?
Exercise is always essential no matter what type of diet you follow. The best thing about the Mediterranean diet is that it encourages daily regular exercises as part of the holistic approach to achieve a healthy lifestyle. When this type of diet was introduced in the sixties, exercise and physical activities were already part of the culture of the Mediterranean people. For your minimum exercise needs, you have to take a daily one-hour walk and weekly full body exercise.
e) Is Mediterranean diet different from Low Carb diet?
There is a sea of difference between these two diets. With the Mediterranean diet, your protein consumption would be lower. Normally, you will get 15 percent of your calorie consumption from the protein content of a Mediterranean diet.
f) People observed that wine is included in the Mediterranean diet. What is the daily recommended amount for wine consumption?
For your general guidance, you have to consume wine in low to moderate amounts. For male dieters, your daily calorie consumption from wine should be 5 percent. For women, it should be lower or about 2.5 percent.
g) Final word of advice
The Mediterranean lifestyle is your way to achieve good health. You need to include foods in your diet that are rich in Omega 3, root crops, and vegetable oils. Combine these with breads, cereals and fruits and you can prevent heart disease.
© 2010 HealthyWomen All rights reserved. Reprinted with permission from HealthyWomen. 1-877-986-9472 (toll-free). On the Web at: www.HealthyWomen.org.
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