5 Reasons the DASH Diet Could Help You!

May 21, 2012 in Community, Community Outreach, Diet, Heart, Lifestyle Tips, Recipes, Stroke, Weight Loss, Women with 0 Comments

  1. The DASH Diet (Dietary Approach to Stop Hypertension) was voted one of the best diets by U.S. News and was reviewed by doctors and dietitians.
  2. Studies have found that following the DASH Diet can reduce your blood pressure as much as some medications.
  3. Is a great way to lower your fat intake!
  4. Makes it easy to eat those 5 fruits and veggies each day!
  5. Can help you reduce your overall calorie intake which may lead to weight loss!

Heart disease is the number one killer of men and women in America and Stroke is the leading cause of serious long-term disability. A low sodium diet is essential to help decrease blood pressure….but there is more to the picture! Join me at the St. David’s Round Rock Health & Wellness Center Thursday, May 24th from 6-7:30 pm to learn how to make heart healthy foods taste great. Space is limited so call ( 512) 478-3627 or (888) 868-2104 to register today! I look forward to seeing you there!

Download Event Information

Tarie Beldin, RD, LD
St. David’s Round Rock Medical Center

 

Important Lifestyle Choices to Prevent Stroke

May 11, 2012 in Community, Lifestyle Tips, Stroke with 0 Comments

Get the flash player here: http://www.adobe.com/flashplayer

Now that we have discussed the most common instigators of anger which puts you at risk for stroke and the symptoms of a stroke, what can you do about it? Dr. Adam Horvit spoke to the topic of stroke last night at the St. David’s Round Rock Health and Wellness Center. While his presentation was all encompassing on stroke, there were two topics he went over twice saying if the attendees left with anything he hoped it would be theses two.

Prevention

  • 
Treat high blood pressure
  • Control diabetes
  • Stop smoking
  • 
Treat elevated cholesterol
  • 
Limit alcohol
  • Exercise
  • Risk of recurrent stroke
  • Medication compliance

While preventative measures can be taken, Stroke can still occur in you or those around you. Remember, when it comes to Stroke think FAST.

Face

  • Facial droop
  • Uneven smile

Arms

  • 
Arm Numbness
  • 
Arm Weakness

Speech

  • Slurry Speech
  • Difficulty speaking or understanding

Time

  • 
Call 911 and get to the hospital immediately
  • Brain is Time. The quicker you get to the hospital the better your chances are

Attendees at the seminar were also offered free blood pressure and blood sugar checks by the St. David’s Round Rock Medical Center Staff. They were able to leave equipped with several factors that may affect stroke as well as the knowledge on what to do.

This isn’t all for stroke month as we will have Nutritionist Tarie Beldin host a cooking class on Thur., May 24th at 6:00 p.m. at the Health and Wellness Center at the CHASCO YMCA. She will cook with the DASH Diet (Dietary Approach to Stop Hypertension) in an effort to help you reduce your risk for stroke and other diseases. Space is limited and registration is required so sign up today by calling (512) 478-3627 or 888-868-2104.
Hope to see you there!

Holly Krivokapich
St. David’s Round Rock Medical Center
Health and Wellness Coordinator

New Studies Highlight the Health Problems Related to Prolonged Sitting

May 9, 2012 in Exercise, Lifestyle Tips, Rehabilitation, Women with 0 Comments

A new study published in the Archives of Internal Medicine states that sitting for long periods of time increases your risk of all-cause early death. Those at greatest risk are people who sit more than eleven hours a day, followed by those who sit eight to eleven hours a day. If you sit four hours or less a day, you have the lowest risk.

This study is alarming considering the rise in sedentary jobs across the country. Don’t despair. For those with desk jobs, occupational health experts have developed a sit-stand workstation. These desks make computing comfortable for prolonged periods by allowing the flexibility to switch from sitting to standing with the flick of the wrist. Another option is the treadmill desk where you can slowly walk on the treadmill while working on the computer. If you don’t want to change your desk at work, incorporate standing and walking into your activities at least every hour. Climb the stairs. Bike or walk to work, if possible.

Prolonged sitting at work is not the only culprit. The average American sits for 90% of their leisure time. If an active lifestyle is not part of your leisure time, you are at risk for a number of health-related issues. For women, this includes diabetes and breast cancer. For all of us, it includes colon cancer, back pain and as stated above, risk of early death.

So whatever you do, get out of the chair and start moving. Consult a physical therapist if you need help establishing the right exercise program for you. Now, it’s time for me to walk my dog.

Diane Owens, PT, FACHE
Assistant Administrator
St. David’s Rehabilitation Hospital

5 Warning Signs of a Stroke

May 8, 2012 in Community, Exercise, Lifestyle Tips, Stroke with 0 Comments

Earlier in the month we discussed some of the most common instigators of anger, which escalates heart rate, breathing, arterial tension and cortisol levels, increasing chances for an episode of stroke in your life. Stroke is classified as a brain disease that affects the arteries leading to and within the brain. It occurs when a blood vessel carrying oxygen and nutrients to the brain is blocked by a clot, or bursts. When this occurs, part of the brain cannot get the blood and/or oxygen necessary and begins to die. While many know what a stroke is, the symptoms are not always as obvious. See below for the five warning signs of a stroke so you are educated in the future if yourself or someone shows the signs.

  • Sudden numbness of the face, arm or leg, especially on one side of the body
  • Sudden confusion, trouble speaking or understanding
  • Sudden trouble seeing in one or both eyes
  • Sudden trouble walking, dizziness, loss of balance or coordination
  • Sudden, severe headache with no known cause

Click here to take the stroke risk scorecard and see if you are at risk, then join us for the Stroke Awareness Seminar which will be held at the St. David’s Health and Wellness Center at the Chasco Family YMCA on May 10th from 6:00- 7:30 p.m. A physician from St. David’s Round Rock Medical Center will lead the seminar and we will be conducting FREE Stroke screenings, blood pressure and blood sugar checks. Please join us by registering at 512.478.3627 or 1.888.868.2104.

Holly Krivokapich
Health and Wellness Coordinator
St. David’s Round Rock Medical Center

Don’t Have a Stroke – 10 Common Instigators That Put YOU at Risk

May 1, 2012 in Community, Diet, Exercise, Heart, Lifestyle Tips, Men, Women with 1 Comment

According to the American Heart Association, stroke is the third largest cause of death, ranking behind ‘diseases of the heart’ and all forms of cancer as well as the leading cause of serious, long-term disability in the United States. Each day your blood pressure is too high, your chance of stroke increases. Often times an increase in blood pressure is so subtle you may not even realize it. Are the following common instigators of anger a common occurrence in YOUR life?

  • Traffic jams
  • Rude behavior
  • Injustice
  • Embarrassment
  • Deadlines
  • Financial headaches
  • Humiliation
  • Infidelity
  • Physical pain
  • Failure

Anger has become part of our daily routine. Anger escalates heart rate, breathing, arterial tension and cortisol levels, increasing chances for an episode of stroke in your life! While it’s a perfectly natural emotion in small doses, excessive anger has the ability to trigger one of the deadliest health conditions affecting our community to date…STROKE.

Click here to take the stroke risk scorecard and see if you are at risk, then join us for the Stroke Awareness Seminar (download info) which will be held at the St. David’s Health and Wellness Center at the Chasco Family YMCA on May 10th from 6:00- 7:30 p.m. A physician from St. David’s Round Rock Medical Center will lead the seminar and we will be conducting FREE Stroke screenings, blood pressure and blood sugar checks. Please join us by registering at 512.478.3627 or 1.888.868.2104.

Holly Krivokapich
Health and Wellness Coordinator
St. David’s Round Rock Medical Center

5 Steps You Can Take to Improve Your Sleep Habits

April 27, 2012 in Community, Community Outreach, Lifestyle Tips, Sleep Apnea with 0 Comments

Dr. Terry Peery addresses attendees at the St. David’s Round Rock Medical Center ‘Importance of Sleep’ Seminar.

Today’s blog wraps up our Importance of Sleep focus for the month of April. A special thank you to Dr. Terry Peery who spoke to the attendees at our Importance of Sleep Seminar last night at the CHASCO Family YMCA. We hope those who attended learned not only the true importance of sleep but also what actions you can take to improve your sleep habits. Sleep is a basic biological need that is essential to our health, performance, safety, and quality of life and sleep deprivation has serious negative consequences. Five steps you can take to improve your sleep habits are:

  1. Go to bed and wake up at the same time consistently. Keep these same hours during the weekend.
  2. Don’t’ eat heavy meals for dinner or meals within three hours of falling asleep.
  3. Don’t exercise within three hours of going to bed. Try and exercise in the morning if you can which boost your metabolism.
  4. Do not have a television in the bedroom. This causes arousal and disrupts sleep.
  5. Avoid stimulants such as caffeine or nicotine after 2:00 p.m.

Almost a third of Americans have some type of sleep disorder. Our Sleep Lab is designed to diagnose and evaluate these disorders, which can include sleep apnea, narcolepsy, insomnia or sleep-related seizures. Take the Epworth Sleepiness Scale to determine if you may be at risk for a sleep disorder. If your score is 10 or above, please consult your physician regarding a possible sleep disorder. Call 512-901-1808 for more information or to schedule a sleep study. Studies are scheduled daily, including weekend.

The topic for May will be Stroke Awareness so mark a spot in your calendar on May 10th as we will have a featured speaker and offer free Stroke screenings including blood pressure check, blood sugar check and stroke risk assessment cards. Check back on May 1 for more information on this seminar!

Holly Krivokapich
Health and Wellness Coordinator
St. David’s Round Rock Medical Center

The Weight Of The Nation: A Documentary

April 26, 2012 in Children, Diet, Exercise, Lifestyle Tips with 1 Comment

I recently had the pleasure of attending the screening of an HBO documentary entitled, The Weight Of The Nation.  It’s about the obesity epidemic that our nation is facing today.  It is a realistic representation of a multifaceted problem.

More than two-thirds of U.S. adults age 20 and over are overweight or obese, while nearly one-third of the nation’s children and adolescents age 2 to 19 are overweight or obese.  Obesity contributes to five of the ten leading causes of death in America, including heart disease, diabetes, stroke, cancer, and kidney disease.  We are clearly in crisis.

Made in partnership with the Michael & Susan Dell Foundation and Kaiser Permanente, this series is comprised of 4 films that will debut on HBO on May 14th and May 15th beginning at 7:00 pm Central.  The portion presented at the screening was Children In Crisis.  We are facing, for the first time in our nation’s history, a shorter life expectancy for our next generation of children.  That, by itself, should be enough to motivate us to action.

Obesity is a preventable disease; it’s not a condition that we have to accept like a natural disaster.  We must begin to make the necessary changes in our culture to ensure a healthy life for ourselves and our children.  After all, our lives depend on it.

For more information about weight management and weight loss surgery, please give us a call at St. David’s Bariatric Center, 512-544-LIFE (5433) or visit us online at www.stdavidsweightloss.com.

5 Health Risks Associated With Lack of Sleep

April 23, 2012 in Lifestyle Tips, Sleep Apnea with 0 Comments

While many may put sleep on the back burner due to a hectic life schedule, sleep is just as important as a healthy diet and fitness plan. Lack of sleep can lead to serious health risks including:

  1. Hypertension – Individuals with diagnosed obstructive sleep apnea are between 2-3 times more likely to develop hypertension*
  2. BMI >30 – A Body Mass Index of over 30 is considered obese.
  3. Excessive Daytime Sleepiness – With obstructive sleep apnea, sleep patterns are disrupted, resulting in excessive sleepiness or fatigue during the day.
  4. Snoring/gasping for air – Extra tissue in the back of the airway can collapse or partially block the airway during the night, causing repetitive drops in blood oxygen levels. 
5. Cardiovascular disease – The prevalence of obstructive sleep apnea in patients with heart failure is estimated at 40% to 70% **

Take the Epworth Sleepiness scale to rate your level of sleepiness, then join St. David’s Round Rock Medical Center and Dr. Terry Peery, Neurologist and Board Certified Sleep Physician, this Thursday, April 26th from 6-7:30 pm to learn more and determine your risk and treatment options. Our free Sleep Disorders Seminar will be held at the St. David’s Health and Wellness Center at the Chasco Family YMCA. Please join us by registering at 512.478.3627 or 1.888.868.2104.

Holly Krivokapich
Health and Wellness Coordinator
St. David’s Round Rock Medical Center

*Peppard,P., et al., NEJM 2003;342:1378-1384 

** Javahari, S., Cur Treat Options in CV Med 2005;7:295-306 & Sin., D., et al., AJRCCM 1999;160:1101-1106

 

4 Telling Signs That You are Not Getting Enough Sleep

April 16, 2012 in Community, Lifestyle Tips, Sleep Apnea with 0 Comments

We are thrilled to bring you the first St. David’s Round Rock Medical Center seminar of the year regarding Sleep Disorders.

  1. Do you snore loudly while sleeping?
  2. Do you feel excessively tired during the day?
  3. Have you been told you stop breathing or choke loudly while you are asleep?
  4. Do you have a history of hypertension or Type 2 Diabetes?

If so you may not be getting the amount of sleep you need. Lack of sleep is a more serious condition than just feeling sluggish. It can lead to more serious health risks.

Join St. David’s Round Rock Medical Center and Dr. Terry Peery, Neurologist and Board Certified Sleep Physician, on Thursday, April 26th from 6-7:30 pm to learn more and determine your risk and treatment options. Our free Sleep Disorders Seminar will be held at the St. David’s Health and Wellness Center at the Chasco Family YMCA. Please join us by registering at 512.478.3627 or 1.888.868.2104.

Download the Event Flyer

Holly Krivokapic
Health and Wellness Coordinator
St. David’s Round Rock Medical Center

Heart Healthy Chicken Stir Fry

April 6, 2012 in Diet, Recipes with 0 Comments

Our heart healthy chicken stir fry uses fresh ingredients to create a dish that fills any asian take out cravings. Feel guilt-free enjoying this recipe because each serving is only 166 calories.

Ingredients:

  • 1 lb. Chicken Breast – cut into small pieces
  • 1 Tbsp. Cornstarch
  • 1/2 Cup Low Sodium Chicken Stock
  • 1/2 tsp. Pepper
  • 1 Tbsp. Rice Wine (Sake)
  • 2 Cups Chopped Broccoli
  • 2 Tbsp. Sesame Oil
  • 1 Cup Celery
  • 1/2 Cup Yellow Onion
  • 2 Slices Ginger (chopped)
  • 2 Tbsp. Low Sodium Soy Sauce
  • 1 Cup Shredded Carrots
  • 1 Cup Pea Pods

Directions:

  1. Marinate cubed chicken in cornstarch, salt, pepper and wine for at least 1 hour.
  2. Heat pan or wok.
  3. Add 1 Tbsp. sesame oil and marinated chicken. Stir until cooked through.
  4. Remove from wok and place in separate bowl.
  5. Add 1 Tbsp. sesame oil to hot wok.
  6. Add ginger, stir for a few minutes, then gradually add vegetables and stock.
  7. While vegetables are still crispy, add already cooked chicken and remaining seasonings.

Yield: 6 servings

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