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7 Tips to a Weigh Better 2013

January 4, 2013 in Community, Diet, Exercise, Holiday, Lifestyle Tips with 0 Comments

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A new year…time to start over with your health and fitness goals that got away from you during the holidays! Most New Year’s resolutions have something to do with becoming healthier, losing weight or exercising, and even though excitement and motivation is high now, many resolutions will be abandoned by February!

I believe the main reason for people not being able to keep their resolutions is that they try to make too many dramatic changes all at once. Many people cannot go from sedentary to running 5 miles a day or from eating a high-fat/junk food diet to becoming a vegetarian.

Here are some tips that can make it easier to reach your New Year’s goal – without pain or starvation!

  1. Set a REALISTIC goal. You should have a main goal and several small “mini” goals that support your main goal. Goals should be doable and measurable.
  2. Write it down. When you write down your goals and make plans on how to achieve them, you are more likely to be successful. Also, keeping food and activity records have been shown to shape behaviors to help you reach your goals.
  3. Make small changes. Try substituting water for soda or mustard for mayonnaise or cooking at home 3 nights a week vs. eating out. As you feel comfortable with the changes you have made, then you can implement others.
  4. Reward yourself (not with a hot fudge sundae!). As you reach your “mini” goals, reward your hard work. Take a healthy cooking class; buy a new pair of running shoes; get a massage…something to look forward to and to help keep you motivated.
  5. Make mistakes! You are going to eat birthday cake, go to happy hour, catch a cold and not make it to the gym for a week – that’s life! Each time one of these situations happens is a time for learning and problem solving.
  6. Educate yourself. There is so much information on nutrition and fitness it is difficult to make sense of it all. Whether you do the research yourself or seek the expertise from a qualified professional….know how many calories you need each day, how many calories are in your favorite foods and what exercises are best for you.
  7. Get support! Having support from family, friends and co-workers can give you extra accountability! Find groups and classes so that you can surround yourself with people that share your same goals and passions.

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

A Single Glass of Red Wine, May be the Merriest Choice this Season

December 21, 2012 in Diet, Holiday with 0 Comments

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With the season of over indulgence upon us, it is important to remember that increased estrogen levels in the bloodstream resulting from alcohol consumption can increase women’s risk of developing breast cancer and that this risk is directly related to the amount consumed. In the November 2, 2011 edition of the Journal of the American Medical Association it was reported that:

  • Women having 3-6 drinks per week have a 15% increased risk of invasive breast cancer compared with non-drinkers.
  • The American Cancer Society also recommends that women have no more than one alcoholic drink per day, which may be a bit more difficult to do in the holiday season.

Despite this recommendation there could be a light at the end of the party tunnel; ingredients in red wine may help combat heart disease and some forms of cancer such as breast, prostate, thyroid and leukemia. While red wine is not considered a “health food,” a small amount can be part of healthy diet for some individuals. We encourage you to consult your health care provider about what is appropriate for you.

In December 2011, the online Journal of Women`s Health reported a study of pre-menopausal women who were asked to add 8 oz. of red wine to their daily diet for one month. A lowering of estrogen levels was seen as well as elevated testosterone levels. These changes are believed to be protective against breast cancer. More research is needed to determine whether the benefits arise from the alcohol or from the grapes themselves. Red grapes contain chemicals called polyphenols and while their action is not well understood, we know they have antioxidant properties that may help prevent the formation of cancer or suppress cancer development.

While a small amount of red wine may provide some health benefit, avoid overindulging this holiday season. A daily multivitamin with 400 micrograms of folic acid every day is often recommended to offset the effects of alcohol on the body. Foods such as blueberries, red grapes, grape juice, peanuts and cranberries offer the beneficial effect of antioxidants without the risk of alcohol. A diet rich in a variety of fruits and vegetables also offers many protective disease fighting benefits.
Most important please remember that the key is balance during this busy holiday season. Strive to keep up a healthy diet and regular exercise.

If you are planning a celebration, making party appearances or even just staying in tonight, keep it merry with one of your healthy friends: merlot, cabernet, pinot noir or zinfandel.

Cheers, Brenda

Sources:

Chen WY, etal”Moderate alcohol consumption during adult life, drinking patterns and breast cancer”JAMA ,2011;306:1884-1890.

Branunstein and Shufeil,” Moderate red wine drinking may help cut women`s breast cancer risk”, Journal of Women`s Health, Dec 7,2011( online journal). Published in print  April 2011.

Cooking for the Holidays

December 4, 2012 in Diet, Holiday, Recipes with 0 Comments

It’s that time of the year when all the parties, shopping and preparing for the Holidays takes over your life. Along with the stressors are the great foods that often lead to a Holiday weight gain. Avoid the extra pounds by creating healthy yet festive holiday dishes that are sure to satisfy while helping you maintain your figure. Join us for the final cooking class of the year on Thursday, Dec. 13th, 6:00 -7:30 p.m. as Tarie Beldin, R.D, L.D, will cook Holiday party foods and talk about healthy ways to cook for the Holidays. Call 512-478-3627 to register and we look forward to seeing you there!

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

Celery: Merrily Waging a War on Breast Cancer

November 28, 2012 in Breast Health, Cancer Care, Diet, Holiday, Recipes with 1 Comment

As you make your way from one holiday celebration to another, you can rejoice in the fact that there may be at least one party food option that it’s alright to indulge in, celery. Apigenin, a natural substance found in celery, parsley, and other fruits and vegetables has been found to slow the progression of cancer cells. Researchers at the University of Missouri reported their findings in the May 2012 online journal, Hormones and Cancer. Apigenin was tested specifically against breast cancer cells that are found to be progesterone – receptor positive and this chemical was found to have a shrinking effect on tumor cells.

Unfortunately, Apigenin is not a wonder drug or a substitute for treatment. Currently, more research is underway to determine the way Apigenin works, its effectiveness and future uses.

This is good food for thought for the seasonal party attendee or planner!

So remember, if you find yourself surveying the buffet, pondering an appetizer tray, or planning your own holiday get-together, consider celery, and the little war it may be waging on breast cancer one stick at a time.

Holiday recipe – Stuffed Celery

Apigenin is also found in other foods (source):

  • Apples
  • Chamomile
  • Basil
  • Oregano
  • Tarragon
  • Cilantro
  • Endive
  • Broccoli
  • Cherries
  • Leeks
  • Onions
  • Tomatoes
  • Grapes
  • Tea
  • Beans and barley

Happy Holidays,
Brenda

(source: http://munews.missouri.edu/news-releases/2012/0515-breast-cancer-effectively-treated-with-chemical-found-in-celery-parsley-and-spice-by-mu-researchers/)

Blow the Whistle on Skin Cancer

June 29, 2012 in Heat Safety, Holiday, Lifestyle Tips, Outdoors with 1 Comment

Do you love the warm feeling of the sun on your skin – that warmth you feel all the way to your bones? Do you love being outside walking, gardening, or even just reading a book on a park bench? OF COURSE YOU DO! Everyone wants to be outside living an active life and feeling healthy and vibrant. But what about the harmful effects of the sun? Did you know that up to 90% of skin changes that people think are related to aging are actually from the sun?

By now we all know that too much sun can cause skin damage. But what is “too much”? Too much sun = a lot of sun over your lifetime or more than one bad sunburn.

Skin damage, called photo-aging, not only contributes to wrinkles, but it can also cause loose or sagging skin or a loss of elasticity and firmness. It may also give your skin a leathery texture or cause spots and unevenness in color.

The good news is that your dermatologist has treatments to help you actually repair skin damage! Some options are: laser treatments, dermabrasion, chemical peels, and wrinkle fillers. A dermatologist can also prescribe topical creams or serums that help to reverse or repair sun damage, some options are: DNA repair serums, antioxidants, ceramides, skin-lightening products, and retinols.

The appearance of your skin may be your primary focus, but you cannot forget that excessive skin damage can lead to skin cancers. Skin cancer is the most common form of cancer in the United States. There are three types of cancer that are most commonly discussed:

  • Basal cell carcinoma is the most common skin cancer with about 1 million cases per year. While rarely fatal, it can be very disfiguring.
  • Squamous cell carcinoma is another common form of skin cancer, with about 250,000 cases and 2,500 deaths per year.
  • Melanoma is the most serious skin cancer, and is less common than basal or squamous cell cancers. Melanoma occurrences are growing faster than any other kind of cancer. Melanoma is often found in white men, but it also affects younger women with fair skin or with many moles. If detected early, the survival rate is nearly 99%.

What can you do to protect your skin while enjoying outside activities?

  • Self Examination – Check your skin for any changes or new moles. And don’t just check the easy places – check your scalp, the back of your legs, under your breasts, and your back – use a mirror if necessary.
  • Request Mole Mapping – Your dermatologist can “map” your moles by taking photographs of your skin and comparing older photos to new photos for changes.
  • Avoid Too Much Sun – Use sun screen with an SPF of 15 or more (and don’t forget to re-apply!), wear a hat, or long sleeves, or a cover-up.
  • See a Dermatologist Annually – Get yourself checked by a professional and ask questions about your risk, your skin type, and any treatments that may be right for you.

Sources: American Cancer Society at www.cancer.org and The Office on Women’s Health at www.4woman.gov

To find a dermatologist near you,
please call 512-478-3627 or 1-888-868-2104

Be My Valentine: Healthy Ideas for Expressions of Love

February 14, 2012 in Diet, Holiday, Lifestyle Tips, St. David's HealthCare with 0 Comments

Valentine’s day is approaching and the quintessential gift comes to mind:  chocolate.  This can be a treacherous time if you’re trying to stick to a healthier game plan.  But, there are healthy gift options out there.  Whether you have a certain someone or not, try these ideas for a guilt-free expression of love:

  • Flowers and a movie
  • Massage (try a couple’s massage!)
  • Day at a spa
  • Personal trainer for a  month
  • Professional photography session
  • Hiking/camping trip
  • Yoga class membership

Have a happy and healthy Valentine’s day from St. David’s Bariatric Center!

Safe Travel Tips for Moms to Be:

December 19, 2011 in Baby/Infant, Diet, Holiday, Lifestyle Tips, Pregnancy, Women, Women: Ages & Stages with 0 Comments

Traveling during the holidays and have some questions?  Here are some important travel and holiday tips from Dr. Linda Fonseca, Maternal Fetal Medicine physician with St. David’s Medical Center.

 Q- What recommendations do you have for women who are pregnant and traveling during the holiday season?

A- “Air travel is generally safe during pregnancy in the absence of obstetrical or medical complications. It is therefore important to ask you doctor first before making travel plans. If you are planning to fly this holiday there are a few things to consider. First, you must use your seat belt at all times since air turbulence cannot be predicted. Seat belts should be placed low on the hipbone. Secondly, the potential risk of blood clots from long periods of immobilization and low cabin humidity has been a cause for concern despite the lack of evidence of such events during pregnancy. The use of support stockings and periodic movement of legs are preventative measures that can be used to minimize the risk of lower extremity blood clots. Thirdly, it is best to avoid consuming gas-producing drinks while flying because entrapped gases expand in high altitudes. Stay hydrated by consuming water or juice. Finally, whole body scanners at airports have been a recent concern to all travelers even thought radiation exposure is minimal. If you remain concerned it is reasonable to ask for a different screening method such as wand scan or full body pat- down.”

“Regardless which method of travel you choose, it is always important to consider how far along you are and the potential for complications at the time of travel. The most common obstetric complications occur in the first and third trimester. So if you must travel during these periods it would be reasonable to have your prenatal records with you and your doctor’s contact information. Also make sure to take anti-nausea or heart burn medications because it is not uncommon to feel sick during a road trip or flight.”

Q- At what time during pregnancy should a woman no longer consider flying to travel?

A- “This is an individualized decision between you and your doctor however each airline has its own policy. Most airlines will allow you to fly up to 36 weeks. Remember the closer you get to term the more common it is to go into labor or have blood pressure problems unrelated to travel.”

Q-There are so many holiday gatherings and meals at this time of year, is there anything a pregnant woman should avoid eating for health reasons?

A- “Yes, holiday meals can contain food items that should be avoided during pregnancy because of the concern for infection. It is unsafe to consume unpasteurized milk or cheese. Unless it clearly labeled as pasteurized then you must avoid brie, feta, camembert, blue cheese and Mexican queso blanco/fresco. You must also avoid deli meat or uncooked meat and poultry. It is also important to stay away from pate, meat spreads and refrigerated lox. Sushi may contain uncooked seafood and shellfish and should also be avoided. Uncooked eggs can be found in some homemade Caesar salad dressing, hollandaise sauce, mayonnaise and custard recipes so it is important to ask the cook before consuming. Home made egg nog recipes call for raw eggs and alcohol and therefore should not be consumed. Store bought egg nog contains pasteurized eggs and does not contain alcohol so it can be consumed safely during pregnancy. Because there is no amount of alcohol that is considered safe during pregnancy it should be strictly avoided.”

Q-  Do you have any special travel recommendations for women who are pregnant and have a past history of pre-term labor or premature rupture of membranes?

A- “It is best not to travel after 23- 24 weeks (viability) with this obstetrical history because of the high risk of recurrence and the need to be near a tertiary center should these complications recur. If travel cannot be avoided but can be planned in a patient with such history it would be best to do travel prior to 23 wks and after 34 wks because management of the mother and baby are less critical.”

Q- If a woman who is pregnant and traveling starts to not feel well, what is the best course of action?

A- “If she is traveling by air she should tell the flight attendant immediately so that medical help can be enlisted. If she is traveling by car the patient or her travel companion can call her physician to address the concerns. If it is an emergency (labor, bleeding) then she should find the nearest hospital. It is always important to know the names, addresses and phone numbers of hospitals that are located along the travel route or nearest the final destination in case of emergency.”

Great information for woman throughout this holiday season.  Tell us about your holiday traditions and advice for surviving the holiday season while pregnanct!

~Meg

[Image Credit]

‘Tis the Season: 3 Steps to Control Holiday Eating

December 12, 2011 in Diet, Exercise, Holiday, Lifestyle Tips, Weight Loss with 0 Comments

The holiday season is a time for merry making, which is usually associated with delicious food and drink.  Maintaining healthy eating and exercise habits during this time of year is a challenge for even the most dedicated!  Follow these simple steps to help control holiday eating:

1.  Plan what you will eat.  When you arrive at a party, scope out all the food choices and make a deliberate decision about what you put on your plate.  Following a plan that includes some healhy choices of fruit, lean protein, and vegtables will help you sample foods you enjoy without abandoning healthy habits.

2.  Tastes, pinches, and bites DO count!  Make your food selection and then walk away from the table and enjoy your meal.  Close proximity to those tempting morsels can lead to continued eating, even if you are no longer hungry.

3.  Avoid alcohol and save your calories for the main meal.  Alcohol provides many calories and essentially no nutrients.  Do your waist line and your friends a favor this year and be the designated driver.

Remember that the holiday season is a time for friends and family.  Make sure the time you spend with your loved ones is your priority.  Happy Holidays from all of us here at St. David’s Bariatric Center!

 

Holiday Tips for Expecting Moms!

December 7, 2011 in Baby/Infant, Children, Community, Holiday, Lifestyle Tips, Pregnancy, Women, Women: Ages & Stages with 0 Comments

Here are some helpful holiday tips for expecting Mom’s!

During the holidays we are all participating in many activities that generally bring happiness, but may also cause stress.

If you are pregnant, be sure to listen to your body this holiday season! Here are some tips to take care of yourself and your unwrapped present during this time of year:

  • Make sure you are getting plenty of sleep – you are growing an entire human being, congrats! That is hard work. Make sure to take time out for yourself and rest when you body tells you to.
  • Stay hydrated! During the winter months people generally don’t drink enough water since the temperatures outside are dropping. Water is key to a healthy pregnancy and feeling well. Being dehydrated can lead to fatigue and even uncomfortable contractions. Make sure to keep a water bottle with you throughout the day and take small, frequent sips!
  • Eat smaller meals, but eat often- This is especially important for women who are farther along in pregnancy. As the baby grows, he or she will push on your stomach causing you to feel discomfort if you are eating a large meal. Small snacks throughout the day may help you avoid tummy discomfort and heartburn. We often see women in labor & delivery reporting abdominal pain after eating a Christmas feast! Eating smaller meals can most certainly help avoid this discomfort.

What tips have you received for surviving the holidays while pregnant? Share with us, we would love to hear them!

Happy Holidays-

Meg

Holiday Heart Syndrome: The Gift you DON’T Want this Year

December 5, 2011 in AFIB, Community, Diet, Heart, Heart Rhythm, Holiday, Lifestyle Tips with 0 Comments

Ahhh, the holidays… the one time of the year we’re free to eat, drink, and be merry to our hearts’ content.  I don’t mean to be a wet blanket, but all of that merriment can do a number on your body.  Consider all the ways the holidays tend to assault our health:   there’s the extra pound of weight most of us gain during the holidays (which, sadly, rarely comes off the next year), the added salt and fat of those rich holiday goodies, the additional financial and family strain that are common this time of year, the workouts that fall by the wayside, and all those festive cocktails.   That last one can lead to what doctors call “Holiday Heart Syndrome,” a temporary disturbance in heart rhythm and/or function that usually occurs in folks who have no other health problems and is thought to be brought on by binge drinking.  So one minute you’re enjoying your third glass of champagne, and the next minute, your heart feels like it’s going to pound out of your chest.

The term Holiday Heart Syndrome was coined in the 1970s, when physicians began noticing an increase in heart rhythm disturbances in patients around the holiday season.  Most commonly, the sufferer of this syndrome is young, healthy, and does not normally drink in excess.  Imbibing a modest to large quantity of alcohol, though (which many of us do at holiday parties) can over-stimulate the electrical system of this otherwise healthy person’s heart and cause rhythm problems, most commonly Atrial Fibrillation.  Rhythm disturbances associated with Holiday Heart can also be caused by fluid overload, associated with all the salty foods we tend to eat during the holidays.  Luckily, most cases of Holiday Heart Syndrome go away on their own within 24 hours.  But some can persist or recur, increasing the sufferer’s risk of stroke or cardiomyopathy.

The most common symptoms of Holiday Heart Syndrome are palpitations, feeling like your heart is “jumping around” in your chest, and dizziness or fainting.  If you experience these symptoms, especially if you’re otherwise healthy and you’ve been back to the punch bowl a few times, your heart is telling you to stop drinking, sit down, hydrate well with water, and get some rest.  If the symptoms last for more than 5-10 minutes, it’s a good idea to go to the emergency room.  Even if they go away fairly quickly, though, it’s not a bad idea to tell your doctor; you could have a greater propensity toward heart rhythm disturbance in the future.

So how do we prevent Holiday Heart Syndrome?  According to one of TCAI’s Nurse Practitioners, D. Kay Zedlitz, ACNP, “the key is moderation.”  It’s okay to indulge in some festive food and drink, but don’t go overboard.  One alcoholic beverage per day for women and two for men is what’s widely considered moderate; if you go over your daily limit, consider abstaining the next several days to let your system rest.  Remember: alcohol is a toxin to the heart.  Try alternating alcoholic and non-alcoholic beverages (preferably water) at holiday parties, and limit your proportions of rich, salty foods.  Your heart will thank you for it.

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