Feb-11

HEALTHY TIP - Feb. 28, 2011

Women should care for their bone health. Proper diet and exercise are required over a lifetime to ensure healthy bones later on. These measures are even more vital in fending off osteoporosis and reduced bone function once a woman reaches 40 years old. Women in their 50s require at least 1,200 milligrams of calcium per day. It’s important that women obtain calcium from many sources.

Here are some food and living tips for healthy bones.

Dairy: Low-fat or skim dairy products such as milk, cheese and yogurt are an excellent calcium option. Remember to select low-fat options.
Sardines: Just 3 ounces of sardines provides just as much calcium as a cup of milk.
Greens: Greens such as bok choy, spinach and kale surprisingly contain a lot of calcium as well as other essential vitamins.
Fortified Foods: This refers to foods without any natural occurring calcium but calcium added to them to make sure consumers are obtaining enough. Certain cereals contain added calcium.
Soy Foods: Soy products such as tofu contain 255 milligrams of calcium per half cup. Soy also contains isoflavones that also help maintain bone health.
Salmon: Salmon contain calcium and vitamin D. Vitamin D allows for calcium absorption. Omega-3 fatty acids found in fish also are good for bone health.
Nuts and Seeds: Almonds, pistachios and sunflower seeds contain a lot of calcium. Other nuts contain a lot of much needed potassium and omega-3 fatty acids as well.
Limit Salt: Salt deprives the body of calcium by expediting it out through urine.
Sunshine: Our bodies absorb vitamin D from the sun’s rays. Vitamin D allows the body to absorb calcium.
Weight-Bearing Exercise: Weight bearing exercise including walking, yoga, dancing and/or outside weight exercise such as lifting dumbbells moderately stresses the bones. This allows the body to lay down more bone material.

Always speak with your doctor before changing your diet. If you need a physician, allow us to help you make an appointment. Read more about how our dietitians can assist you and your health goals.

HEALTHY TIP - Feb. 21, 2011

Men should focus on these super foods for health. Protein is often thought of as the single-handed super food for men’s health. Society and media’s expectations on the male physique are to blame for these misconceptions. Sure we all need a healthy amount of protein, but there are plenty of other nutrients vital to men’s optimal health. A balanced diet for men prevents bone and muscle loss and maintains immune and oxidative systems.

Here is a list of 10 super foods for men.

Oysters: They’re rich in zinc, which produces DNA and aides in cell repair.
Bananas: Contain a lot of potassium, which regulates nerves, heart beat and blood pressure. It also has the B6 vitamin that powers the immune system.
Fatty Fish: Full of omega-3 fatty acids, fatty fish helps in blood circulation and reduces triglyceride levels as well as relieving aches and pains.
Broccoli: A cruciferous vegetable. These are full of vitamin C, beta-carotene, potassium and sulphorophane, which prevent heart disease.
Brazil Nuts: Contain magnesium and selenium antioxidants that also lower LDL “bad cholesterol."
Whole Grains: Various whole grains carry a range of fiber, vitamins and minerals that are central to healthy hearts, muscles and waistlines. Good sources are oatmeal and whole grain breads.
Plant Stanols: These are found in fruits and vegetables. They lower blood cholesterol levels.
Soybeans: Contain isoflavones, which protects prostate health.
Berries & Cherries: Violet, red and blue are your winning colors. These berries are full of antioxidants that slow the decline in brain function.
Red & Orange Vegetables: Contain vitamin C and beta-carotene that help preserve healthy skin.

Remember that a well balanced diet usually will contain most of these esstenital nutrients, and it’s not difficult to obtain these if you incorporate a lot of whole foods to your diet. Always speak with your doctor before changing your diet. If you need a physician, allow us to help you make an appointment. Read more about how our dietitians can assist you and your health goals.

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HEALTHY TIP - Feb. 14, 2011

Practice good oral hygiene. Physicians and dentists have found more common ground than ever before. A dentist may be able to find warning signs of ill health that can help out physicians. Regular hygiene is evident in a healthy smile, but other health warnings may go on display as well.

Here are some health warnings that may be detected through dentistry.

Bleeding/Swollen gums and Heart Disease/Diabetes. Bacteria in blood linked to heart disease may travel up to the gums causing them to bleed or swell. Diabetes lessens the ability of the body to fight infections, allowing them in the gums.
Grinding teeth and Mental Health. Stress, anxiety and depression may lead to teeth grinding. Those with these issues also are to upkeep regular dental hygiene.
Osteoporosis and tooth loss. The brittle bone disease affects all bones including your teeth, which may result in tooth loss.
Pale gums and Anemia. Anemia results in not enough red blood cells, therefore not enough oxygen to the gums giving them that pale pigment.
Eroding teeth and Eating Disorders. Eating disorders like bulimia quickly erode the teeth due to the acidic bile passing through. Other eating disorders cause erosion due to insufficient nourishment.
Thrush and HIV. Due to a weak immune system from HIV, an individual will be susceptible to more infections causing oral warts, canker sores and fever blisters that are usually painful.

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HEALTHY TIP - Feb. 7, 2011

Capitalize on breakfast: Fight belly fat and feel fuller longer. Breakfast really is the most important meal of the day. Not only is it vital for the productivity of your body but for your work or school day. Doctors and dietitians both agree that people who eat breakfast typically weigh less, have less belly fat and are capable of eating a more balanced diet. Breakfast kicks off your metabolism in the morning, provides energy to start your day and controls your appetite for the rest of the day.

You are what you eat. Remember not to load up on sugary breakfast options such as toaster pastries or donuts. A complete breakfast should incorporate a mix of complex carbohydrates, protein, water and energy.

Here are some breakfast guidelines.

Oatmeal: Oatmeal offers fiber, whole grains, water and warmth. Whole grains and fiber keep you full and energized, while the warmth helps you slow down while eating and the water will fill you up as well.
Eggs: Eggs offer 7 grams of protein for just 70 calories. One or 2 for breakfast along with some other options are perfect for the first meal of the day.
Greek Yogurt: Greek yogurt offers twice the amount of protein as regular yogurt. Add fruit and nuts and you have a complete meal with added fiber and water content.
Fruit: Raw fruits and vegetables offer an abundance of water intake. It’s extremely important to remember to get enough water from other sources other than drinking it. Fruits also offer vitamins needed daily.
Coffee: Believe it or not moderate amounts of coffee help strike up metabolism and offer a little energy kick in the morning. Obviously, heavy sugar and fat-laden drinks such as mocha lattes do not count! Add low-fat milk or cream for protein to regular coffee or espresso.
Cinnamon/Hot peppers: Spices such as cinnamon stabilize sugar offering you taste while satisfying sugar cravings. Add this to your coffee and oatmeal. Capsaicin found in hot peppers curb your appetite, while adding tremendous amounts of flavor. Try hot sauce on your scrambled eggs.

Always speak to your doctor before changing your diet. If you need a physician, allow us to help you make an appointment. Read more about how our dietitians can assist you and your health goals.

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HEALTHY TIP - Jan. 31, 2011

Keep your pets healthy, too, with good nutrition. Many of us consider our pets as members of the family. While keeping ourselves and family healthy, it’s only fair to keep our other loved ones healthy, too. It’s important to remember that our pets' nutrition needs are not the same as ours even though they might beg for our food! Here are some facts to consider while feeding your pets:

A small, low-activity dog needs only approximately 190 to 370 calories per day.
A large dog weighing between 65 and 90 may need between 1,000 to 2,000 calories per day depending on their activity and gender.
A healthy cat - approximately 10 pounds - needs only 220 to 350 calories per day.
Cats need twice the amount of protein that humans and dogs do.

Nearly one-third of American pets are overweight once the reach the age of 1. Not only do you need to eat right but your pets do, too!

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UT Medical Center

Your Health

Feb-11