Tag Archive - diet

How Do You Feed Your Footprint?

May 14, 2013 in Community, Diet, Tips with 0 Comments

(by Tarie Beldin, RD, LD)

As we begin the month of May…let us reflect back on April, on Earth Day, where we examine ways to conserve energy and take steps to save the planet….perhaps you have wondered – “does what I eat have an effect on my carbon footprint?”

To refresh your memory…a carbon footprint is defined as the amount of carbon dioxide (a greenhouse gas) that is given off from burning fossil fuels for lifestyle activities. Honestly, our society sometimes makes eating a recreational activity, so if we are concerned with reducing our carbon footprint, we need to educate ourselves about where our food comes from and how it is produced.

Research suggests that the more greenhouse gas produced, the higher the temperature at the lower levels of the atmosphere. This “global warming” can lead to extreme shifts in temperatures, droughts, blizzards, hurricanes and eventually a lower crop yield.

So just what is it about our food choices that increase the production of greenhouse gases, and what can we do about it?

  • We throw out about 1/3 of the food we buy… which is approximately 400 lbs. per year. Most of this is due to overbuying. Rotting produce and leftovers decay in landfills; this is second only to paper waste in terms of volume.
  • Think of how far your food travels and how it is produced. The more processed it is, the more energy used to produce it. The more paper/cardboard packaging it has, the greater the strain to forests. The farther away your food has to travel to get to your plate, the more fuel used for transportation and energy used for refrigeration.
  • Eating a diet that contains a lot of animal products can also have a negative impact. Animals consume far more food than they produce and also strain the environment by consuming large amounts of water, and their waste products can pollute the air and water supply.

Here are just 2 suggestions that will not only help the planet, but improve your health as well.

  • Eat more of a plant-based diet. Plants require less energy to produce and they can also help protect against disease.
  • Buy local. Whether it is meat or melon – visit local farmer’s markets or become part of Community Supported Agriculture programs. Buying whole, unprocessed foods that are grown or produced close to home are better for you and the environment.

Small changes can make a difference, and if we all made these changes – each day…not just Earth Day… in time, we could make an impact in our environment.

The Battle for a Better Easter Basket

March 25, 2013 in Diet, Lifestyle Tips with 0 Comments

via flickr

via flickr

With childhood obesity on the rise and cavities a constant parental concern, how can the Easter Bunny help families have a healthy and happy Easter holiday?

It is often a tradition to have an Easter basket filled with candy and goodies, as well as for children to search their homes and backyards for candy-filled plastic eggs. Children may even repeat this tradition at school, their grandparents’ houses or a relative’s home. As a result of this fun, children may have pounds of candy and snacks at the end of the Easter holiday, which quickly add large amounts of sugar and fat to their systems, and include hundreds—if not thousands—of calories!

People may think that all candy is created equal, but they are wrong. Depending on the type and size of the candy, calories can range from 65 to nearly 500 per serving.

Screenshot_3_25_13_11_43_AM

Tips and alternatives:

  • Consider using snack-size versions of Easter candy favorites instead of the regular size.
  • Substitute healthier alternatives, such as yogurt-covered raisins, pretzels or sugar-free gum.
  • Fill plastic eggs with small toys or pennies (for children ages five and older only).
  • Other non-food basket ideas include coloring books and crayons, Easter stickers, bubbles, sidewalk chalk, jump ropes and water toys.

Even though Easter only comes around once a year, health and nutrition habits are impacted by choices made each and every day.

—Tarie Beldin is a registered and licensed dietitian at St. David’s Round Rock Medical Center.

7 Tips to a Weigh Better 2013

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

via flickr

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

Urban Picnic: Balsamic Spinach Salad and Turkey Sandwich

December 19, 2012 in Diet, Healthy Dining Program with 0 Comments

Urban Picnic, located in Round Rock, is known for its gourmet picnic boxes featuring homemade sandwiches, soups and salads. They offer two items that have been approved by the St. David’s HealthCare Healthy Dining Program:

  1. Balsamic Spinach Salad Picnic Box
  2. Turkey, Cream Cheese & Avocado Sandwich Picnic Box.

The Balsamic Spinach Salad is made from fresh spinach with juicy, ripe strawberries, goat cheese and tangy balsamic dressing. It comes with a side of fresh fruit for a healthy satisfying meal.

The Turkey Sandwich is made with hand carved turkey breast on honey whole wheat bread. The sandwich comes with fresh green leaf lettuce and ripe tomato slices. Reduced fat cream cheese and avocado add an extra kick to this tasty sandwich and a side salad completes this well-rounded meal.

If you feel the urge to take your healthy meal to a local picnic-friendly spot, check out some of their “local picnic spots.”

Urban picnic is open Monday – Friday, 11am – 8pm & Saturday, 11am – 3pm and is a one stop shop for planning your healthy, gourmet picnic outing.

-St. David’s HealthCare Healthy Dining Program

Genetic Testing for Breast Cancer Prevention

October 22, 2012 in Breast Health, Cancer Care, Diet, Women with 0 Comments

During the month of October it’s hard to watch a television show or go shopping around town without seeing the pink ribbon that is the International symbol of Breast Cancer Awareness. Texas Oncology’s Dr. Beth Hellerstedt spoke at the Breast Cancer Awareness Seminar on Oct. 16th and spoke to the importance of genetic testing in breast cancer prevention. Mutations in genes associated with hereditary cancer dramatically increase the risk for cancer development and there are specific medical management options to test for these mutations. Most insurers provide coverage for genetic testing as well. Along with regular exams and self-examination, this is another option to consider to combat breast cancer.

On Thursday, Oct. 25th Tarie Beldin will host a cooking class regarding the the myths of cooking and cancer. It’s often so hard to know what to believe when it comes to nutrition and preventing cancer. Tarie will try and dissect some of those myths. You can still register by calling 512-478-3627. We hope to see you there!

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

Top 10 Brain Foods

September 21, 2012 in Diet, Lifestyle Tips with 0 Comments

  1. via flickr

    Blueberries—regular blueberry consumption has been shown to improve memory function plus they are rich in antioxidants, helping to prevent free radical damage.

  2. Salmon—Rich in Omega-3 fatty acids, it develops tissue for increasing your brain power and it plays a key role in fighting Alzheimer’s and other age-related cognitive disorders.
  3. Flax seeds—Full of ALA- a healthy fat that aids the cerebral cortex in functioning better.
  4. Coffee—Regular coffee drinking has been shown to reduce the risk of Alzheimer’s, Dementia, and other mental disorders because caffeine is good for the brain (in moderation), and it contains antioxidants.
  5. Mixed nuts—Help with everything from fighting insomnia to promoting mental clarity and strong memory.
  6. Avocados— It’s a healthy fat that promotes blood flow, keeping your mind functioning at its peak and it has also been shown to reduce blood pressure.
  7. Eggs—Egg yolks are rich in choline, an essential nutrient to improving memory function.
  8. Whole grains—From oatmeal to whole grain bread, whole grains are excellent brain foods as they improve circulation and contain essential fibers, vitamins, and even some Omega-3.
  9. Chocolate—Dark chocolate is antioxidant-rich, and it also improves focus and concentration. Milk chocolate, on the other hand, improves memory and reaction time.
  10. Broccoli—Broccoli has been shown to improve memory function as well as slow the aging process.

The ABC’s of Diabetes

August 2, 2012 in Community, Diet with 1 Comment

Today we have a special guest blogger to introduce the important topic of Diabetes Prevention, Diabetes Program Coordinator Karen Perkins. Diabetes is our most requested topic and we hope you join us on August 9th for our Diabetes Seminar at the St. David’s Round Rock Health and Wellness Center. Click here for more details and register today.

A is for A1C, a test that measures an individual’s average glucose over the past two to three months. By keeping this number at 7% or less, individuals can significantly reduce their risk of diabetic complications.

B is for Blood Pressure, and for most people with diabetes, blood pressure should be less than 130/80.

C is for Cholesterol. Cholesterol is a form of fat that can build up in your blood, putting you at an increased risk for heart attacks and strokes. It has three parts that can be measured: LDL, HDL, and triglycerides. Levels of LDL “bad” cholesterol, that are too high can led to a buildup of cholesterol in your arteries. HDL, or “good” cholesterol, helps remove cholesterol from your blood. High triglycerides (a form of fat that floats in the blood along with cholesterol) may increase your risks as well. It is important that all parts of your cholesterol are within healthy levels.

For most people with diabetes, cholesterol goals are:

  • LDL – less than 100 mg/dL
  • HDL – greater than 40 mg/dL for men and 50 mg/dL for women
  • Triglycerides – less than 150 mg/dL

So now you know, the ABC’s of diabetes are A1C, blood pressure, and cholesterol!

Karen Perkins
St. David’s Round Rock Medical Center
Diabetes Program Coordinator

3 Key Elements of Preventing Stroke


May 30, 2012 in Children, Community, Diet, Exercise, Heart, Lifestyle Tips, Stroke with 0 Comments

I hope that you found the May topic of Stroke Prevention helpful through either taking steps to lessen the risk for stroke or for knowing the stroke symptoms. Here are three key elements regarding stroke in what you can do for prevention and how to respond if stroke occurs in yourself or someone around you.

Prevention

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



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

DASH Diet

The DASH Diet, Dietary Approach to Stop Hypertension, can beneficially impact blood pressure which in turn lowers your risk for heart disease, stroke, and some types of cancer. The DASH Diet uses recipes that use very little salt, whole grains and interesting ways to incorporate fruits and vegetables. Click here for the DASH shopping list which will help you on your trip to the grocery store.

Our next topic will be the Importance of Adolescent Heart Screening. If you have a young athlete in your life, this is the seminar for you! Join me at the St. David’s Round Rock Health & Wellness Center Thursday, June 14 from 6-7:30 pm to learn the importance of adolescent heart screening and how you can protect your child. Register by calling ( 512) 478-3627 or (888) 868-2104. I look forward to seeing you there!

Hope to see you there!

Holly Krivokapich

St. David’s Round Rock Medical Center

Health and Wellness Coordinator

Recipe: Penne with Cherry Tomatoes, Asparagus and Goat Cheese

May 25, 2012 in Diet, Lifestyle Tips, Recipes with 1 Comment

Thanks to you all who came to our cooking class last night at the St. David’s Round Rock Health and Wellness Center. During the cooking class, participants learned the components of the DASH diet and how changing your diet can beneficially impact blood pressure which in turn lowers your risk for heart disease, stroke, and some types of cancer.  The two recipes, of which one is feature below, were prepared using very little salt, included whole grains and interesting ways to incorporate fruits and vegetables. Both the pasta and the flatbread were quick and easy to prepare and could stand alone as an entree.  Click here for the DASH shopping list which will help you on your trip to the grocery store.

Penne with Cherry Tomatoes, Asparagus and Goat Cheese

  • 12 oz whole wheat penne pasta
  • 1 cup asparagus, chopped into 1 inch pieces
  • 2 TBSP water
  • 1 cup cherry tomatoes, halved
  • ½ cup fresh basil chopped
  • 2 TBSP minced garlic
  • Fresh ground black pepper
  • 4 oz soft goat cheese

Fill a large pot with water and bring to a boil. Add the pasta and cook to al dente, 10-12 minutes. Drain thoroughly. While the pasta is cooking put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender but crisp, about 3 minutes. In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well mixed. Can be served warm or cold. Serves 4.

Nutritional info: 371 calories, 7 g fat, 4 g saturated fat, 13 mg cholesterol, 16 g protein, 62 g carbohydrate, 9 g fiber, 121 mg sodium

I hope you enjoy this recipe and find ways to incorporate the DASH Diet into your life. Our next class will be on June 28th. Hope to see you there!

Tarie Beldin, RD, LD
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.

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