Tag Archive - health

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.

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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.

September is Atrial Fibrillation Awareness Month

September 7, 2012 in AFIB with 0 Comments

It’s September—back to school, cooler temperatures, and, of course, time for Atrial Fibrillation (AF) Awareness Month! Atrial Fibrillation, a heart rhythm disorder characterized by disorganization of electrical signals that coordinate beating of the upper chambers of the heart,  affects more than 2 million people in the United States.  While AF in itself it not life threatening, it can increase the risk of blood clots and stroke up to 5%, and its potential symptoms—palpitations, dizziness, chest pain, sweating, weakness, exercise intolerance, and fainting—can significantly impact quality of life.

During an episode of AF, the atria, or upper chambers of the heart, beat rapidly, causing them to contract less forcefully.   As a result, blood can pool—and therefore clot—in the atria, increasing the risk of stroke and possibly reducing blood flow to the body.  Clots formed in the atria can clog the arteries that supply blood to the brain (causing a stroke) or other vital organs.  According to the Heart Rhythm Society, the professional society for the study of heart rhythm disorders, AF “is estimated to be responsible for 88,000 deaths and $16 billion in additional costs to the U.S. healthcare system,” and accounts for about a third of hospitalizations for cardiac rhythm problems.

Thankfully, there is a wide variety of treatment options for the condition, ranging from “watch and wait,” to a variety of anti-arrhythmia medications, to invasive catheter ablation. Electrophysiologists, doctors who specialize in heart rhythm disturbances, will work with the patient to come up with the course of treatment that best suits his or her needs.

As the U.S. population ages, the number of people affected by AF is expected to almost double—to 5.6 million—over the next 40 years.  In fact, about 160,000 new cases of AF are diagnosed each year.  In an effort to spread the word about this dangerous condition, the Heart Rhythm Society (HRS), the professional society for electrophysiology, launched a great Public Service Announcement (PSA) during AF Awareness month last year.  Click the link to watch the PSA and help distribute it to others.

Visit www.MyAFib.org and the TCAI website for more information about Atrial Fibrillation.

 

Get Moving to Manage Stress

September 7, 2012 in Exercise, Lifestyle Tips, Tips, Weight Loss with 0 Comments

photo via flickr

For decades, the benefit of routine exercise has been touted far and wide:  it will help you to lose weight, keep heart disease, cancer, and diabetes at bay, lower your blood pressure and cholesterol, and protect your bones.  You would think this would be enough to have us leaping from the sofa to lace up and go for that 2 mile walk.  Unfortunately, the vast majority of us have been resistant to becoming, and remaining, physically active.

Now, research by psychologists strongly suggest it’s time to stop using the status of our health, weight loss, and disease prevention as motivation for exercise and focus on the strategy marketers use to sell products:  portray exercise and physical activity as a way to bring about immediate happiness and well-being.

Studies suggest we may be more sold on exercise when is  not offered up as a rigid medical prescription for health or punishment for bad numbers on the scale, but as a highly effective stress reducer that can easilty fit into our hectic lifestyle.  Imagine 30 minutes of daily devotion to stress reduction, mood improvement and enhanced production of feel-good neurotransmitters.  Seeking out activty for the immediate rewards will help sustain our desire and commitment to keep moving.  Health benefits?  That’s just a nice side effect!

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

Singing a New Tune: Robert Parish’s Life After Weight Loss Surgery

January 25, 2012 in Diet, Exercise, Lifestyle Tips, Weight Loss with 0 Comments

Robert is a nursing supervisor at St. David’s Rehab Hospital.  Along with his expertise as a care provider, he is also a very talented actor, musician, and songwriter.  Feeling his health deteriorating from excess weight, he made the decision to have bariatric surgery, or weight loss surgery.  It has been 2 years since Robert’s gastric bypass surgery and I recently had an opportunity to sit down and talk to him about his life after surgery.

Q:  The first thing I notice about you is how healthy you look.

A:  I feel healthy and I am healthy.  Losing 135 pounds made a huge difference in my health.

Q:  What type of health issues were you dealing with?

A:  My blood pressure skyrocketing and I had a severe case of sleep apnea.  I found that as I grew older, not only was my health becoming worse, but my ability to lose the excess weight was becoming more difficult.

Q:  What made you look at surgical options for weight management?

A:  My primary care doctor looked at me one day when I was there for an appointment and asked, “When are you going to stop battling this weight?”  It was the spark that I needed to prompt me to look for a solution.  And I didn’t have to look far.  I was caring for postop bariatric surgery patients at the time and I saw what a difference it was making in their lives.

Q: And what difference has weight loss surgery made in your life?

A:  My blood pressure is normal and my sleep apnea is gone.  I’m wearing clothes that haven’t seen the light of day in at least 10 years.  But, most profound is the sense of relief that I experience every day – the relief that  don’t have to be constantly at war with myself and my issue with food.  I feel like I’ve gotten my life back.

Interested in seeing if weight loss surgery is right for you?  Visit our web site at stdavidsweightloss.com or give us a call at St. David’s Bariatric Center – 512-544-LIFE (5433)

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.

[image credit]

Did you know… Friends Can Keep You Healthy?

October 12, 2011 in Diet, Exercise, Lifestyle Tips, Women with 0 Comments

Friendships buffer everyday stress and help keep you healthy.

Research shows that social interaction, laughing, smiling and feeling connected to others helps release the “happiness hormones”, serotonin and endorphins. These hormones increase your energy level, boost your immune system, minimize pain and reduce stress.

Chronic stress is known to impair the immune system, leading to increased colds and illnesses such as high blood pressure, heart disease, diabetes and yes, influenza – the common flu.

So the next time you’re feeling run down, tired and under the weather, ask yourself, ‘Am I enjoying enough time with my family and friends?’ Maybe all you need is more time to relax with your friends – take time, whether minutes or hours, with your favorite connections to stay healthy.

In addition to friendships, you can help strengthen your immune system by:

  • getting enough vitamin C on a daily basis; natural foods are best, but if you choose a supplement, aim for 200mg per day.
  • including vitamin E rich foods in your diet, such as seeds, vegetable oils and grains.
  • eating your carrots; beta-carotene is essential to building infection fighting cells.
  • choosing a variety of fruits and vegetables; these provide a boost of bioflavenoids which help to protect the cells in the body.
  • maximizing your zinc intake to strengthen the production of your white blood cells; foods such as fortified cereal have the largest concentration.
To find out more about St. David’s Spirt of Women or to sign up visit: stdavidswomen.com