Monday, September 24, 2012

 

When considering a diet, choose wisely


Your doctor says you need to lose weight, but there are so many diets out there — Atkins, Cabbage Diet, South Beach, even the Lemonade Diet — it’s so confusing!

Always check with your primary care doctor, but there is one diet that most health professionals agree is the most healthful. 

 It doesn’t skimp on nutrition or essential vitamins and minerals. My registered dietitian colleagues consistently recommend the “Mediterranean Diet” which focuses on a mainly plant-based diet featuring whole grains, whole fruits and vegetables, healthy oils, nuts, beans, fish and poultry. 

Key components include:
•  Using herbs and spices instead of salt to flavor foods
•  Replacing butter with healthy fats such as olive oil and canola oil
•  Limiting red meat to a few times a month
•  Getting plenty of exercise.

Its anti-inflammatory, high-antioxidant benefits include a reduced risk of developing cardiovascular disease or metabolic syndrome, the precursor to diabetes. 

It’s easy to follow — just keep portion control in mind.  For example, eating whole grains doesn’t mean the whole loaf of whole wheat bread, just a slice.

Alice Facente is a community education nurse for the Backus Health System. To comment on this column or others, visit the Healthy Living blog at www.backushospital.org/backus-blogs or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.

Tuesday, September 18, 2012

 

Popular energy shots are not healthy

At a recent blood pressure screening at a community event, a 33-year-old man stopped to get his reading.  It was the highest reading of the day: 165/104.

I explained that according to American Heart Association guidelines, normal blood pressure should be around 120/70. When questioned if he had a history of high blood pressure, he denied any knowledge of it.  Upon further probing, he admitted he just finished drinking a 5-Hour Energy shot, something he did at least once daily.
When I explained how unhealthy energy shots were, he replied, “Then why do they sell them?”  Of course, my answer was, “Because people will buy them. They sell cigarettes, don’t they?” 
  
Energy shots are loaded with caffeine, even though the manufacturers are not required to disclose their products’ caffeine content. 
 
Caffeine is the stimulant that gives the “kick” or energy boost.  Although it boosts energy temporarily, the unwanted side effects are rapid heartbeat, elevated blood pressure, insomnia, nervousness, difficulty concentrating, nausea, and more. It simply forces the heart to work harder.  Adding up the caffeine consumed in a day with energy shots, coffee, and sodas like cola or Mountain Dew just spells trouble.
  
Alternatives to energy shots include fruit juices, decaffeinated green tea, and low-fat milk.

Hands down, the healthiest choice for a beverage is water.  No calories, no preservatives, no fat, no sugar and especially no caffeine.
  
Water keeps you refreshed and hydrated, boosts energy naturally, and aids digestion.

For people who insist they don’t like the taste of water, I suggest adding a squeeze of fresh lemon or lime juice to make it more palatable.

Bring a reusable water bottle wherever you go — and avoid energy shots and be kind to your heart.

Alice Facente is a community education nurse for the Backus Health System. To comment on this column or others, visit the Healthy Living blog at www.backushospital.org/backus-blogs or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.


Monday, September 10, 2012

 

Fresh apples have many health benefits


Is there anything more satisfying than going to a local orchard, picking crisp, juicy apples and crunching into one, fresh off the tree?  It’s enjoyable for people of all ages.  I wouldn’t mention this to the kids, as they would inevitably roll their eyes, but there are many health benefits of apples, too. 

First, an apple contains several important vitamins: B1 (thiamine), B2 (riboflavin), B3 (Niacin), B5 (pantothenic acid), B6, B9 (folate) and vitamin C.  Also vital to good health are the minerals calcium, iron, magnesium, phosphorus, and potassium.  

Phytonutrients are also beneficial to human health — these are compounds found in plants.  These phytonutrients may protect the brain from diseases such as Alzheimer’s and Parkinson’s Disease, and are believed to be beneficial in the prevention of heart disease and diabetes.

Last year, the Iowa Women's Health Study reported that, among the 34,000-plus women it's been tracking for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease.

Then there is fiber.  Apples contain both soluble and insoluble fiber, which aids in digestion and weight loss.  Apples are considered a low-glycemic food and therefore do not cause a rapid rise in blood sugar. To get the most benefit out of apples, the whole fruit should be eaten.  Peeling the skin or cooking apples results in loss of some of the nutrients.  

As apple season gets under way, let’s all  get out in the fresh air, support local farms and orchards, have fun, and reap health benefits as well. 

Alice Facente is a community education nurse for the Backus Health System. To comment on this column or others, visit the Healthy Living blog at www.backushospital.org/backus-blogs or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.

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