Wellness Wednesday: Portion Control is Key to Healthy Eating

Plate SlickMarch is National Nutrition Month and eating a nutritious, well-balanced diet is crucial to maintaining a healthy lifestyle.

This means not just watching what you eat, but how much of it you eat. Portion control is the key to a healthy plate. The type of calories you consume can either give you energy or take it away. So before you ‘super size’ your next meal, here are some tips on how to keep your plate healthful.


The Vegetable Group

Fill half your plate with a variety of fruits and vegetables. Eat something from the five veggie groups every day. A diet rich in vegetables helps reduce your risk of heart disease, stroke, diabetes and certain cancers.myplate_blue_vegetables

  • Dark green
  • Red and orange
  • Peas and beans
  • Starches
  • Other

The Fruit Group

Eat whole fruit more often than you drink 100% fruit juice. Fruits are an excellent source of fiber, water, vitamins and phytochemicals. Most fruits are low in sodium, fat and calories, and all of them have no cholesterol whatsoever.

myplate_green_fruitsTry a variety of different fruits every day!

  • Stone fruits
  • Berries
  • Fleshy fruits
  • Pome fruits
  • Melons

The Grain Group

myplate_magenta_grainsMake sure half the grains you eat are whole grains. Processed grains aren’t nearly as good for you.

  • Whole wheat pasta
  • Brown rice
  • Oatmeal

The Protein Group

Keep your portions lean and on just a quarter of your plate. All these foods are part of the protein group. Protein is a macronutrient that your body needs in order to function.

  • myplate_yellow_proteinMeat
  • Poultry
  • Seafood
  • Beans and peas
  • Processed soy
  • Eggs
  • Nuts and seeds

The Dairy Group

Keep your portions small and low in fat. There really can be too much of a good thing, especially with the dairy group. All foods in the dairy group are good sources of calcium, which helps build and maintain bone health.

myplate_yellowThe dairy group includes…

  • Milk
  • Yogurt
  • Milk-based desserts
  • Natural cheeses
  • American cheese

More Information:

Portion Distortion

ChooseMyPlate.gov

MyPlate, My Wins Tipsheet

MyPlate Daily Checklist

Focus on Fruits

10 Tips: Build a Healthy Meal

10 Tips: Enjoy Your Food But Eat Less

FH_Citation_ly

Wellness Wednesday: Getting back to your life with cardiac rehab

Cardiac rehabilitation can’t change your past, but it can help you improve your heart’s future.

istock_000062785180_mediumCardiac rehab is a medically supervised program for people who have had a heart attack, heart failure, heart surgery, or other coronary intervention.

A cardiac rehab program involves adopting heart-healthy lifestyle changes to address risk factors for cardiovascular disease. It is a team effort—partnering you with doctors, nurses, pharmacists, family members and friends—to take charge of the choices, lifestyle and habits that affect your heart.

To help you adopt lifestyle changes, a cardiac rehab program will include exercise training, education on heart-healthy living, and counseling to reduce stress and help you return to an active life. It can improve your health and quality of life, reduce the need for medicines to treat heart or chest pain, decrease the chance you will go back to a hospital or emergency room for a heart problem, prevent future heart problems, and even help you live longer.

The American Heart Association explains cardiac rehab as three equally important parts:

  • Exercise counseling and training: Exercise gets your heart pumping and your entire cardiovascular system working. You’ll learn how to get your body moving in ways that promote heart health.
  • Education for heart-healthy living: Managing your risk factors, choosing good nutrition, quitting smoking…education about heart-healthy living is a key element of cardiac rehab.
  • Counseling to reduce stress: Stress hurts your heart. This part of rehab helps you identify and tackle everyday sources of stress.

Active Senior Woman Exercising on TreadmillCardiac rehab is provided in an outpatient clinic or in a hospital rehab center. The cardiac rehab team includes doctors, nurses, exercise specialists, physical and occupational therapists, dietitians or nutritionists, and mental health specialists. Sometimes a case manager will help track your care.

Your cardiac rehab team will design a program to meet your needs. Before starting your program, the rehab team will take your medical history, do a physical exam, and perform tests. Possible tests include an electrocardiogram (EKG), cardiac imaging tests, and a treadmill or stationary bike exercise test. You also may have tests to measure your cholesterol and blood sugar levels. During cardiac rehab, you will learn to exercise safely and increase your physical activity. The length of time that you spend in cardiac rehab depends on your condition.

For more information about the cardiac rehabilitation program at Mercy Health System, visit our website at www.mercyhealth.org/heart/rehab.

Sources: American Heart Association, National Institutes of Health


Before you go … Check out Mercy Health System’s 2017 Go Red Dance Video to support American Heart Month!


More Information:

What is Cardiac Rehab? [PDF]

How Can I Live with Heart Failure? [PDF]

Cardiac Rehabilitation (Medline Plus)

Medicine Chart [PDF]

Wellness Wednesday: Finding Cervical Cancer Early

January is Cervical Cancer Awareness Month. No one wants to talk about cervical cancer; but we should. Because it is highly preventable and when found early, it is also one of the most treatable cancer types.

Multiracial group of mature woman at fitness centerMore than 12,000 women in the U.S. are diagnosed with cervical cancer each year, and more than 4,000 of women die. Cervical cancer is the second most common type of cancer for women worldwide. But because it develops over time, it is also one of the most preventable types of cancer.

Cancer starts when cells in the body begin to grow out of control. Cells in nearly any part of the body can become cancer, and can spread to other areas of the body. Cervical cancer starts in the cells lining the cervix—the lower part of the uterus. These cells do not suddenly change into cancer. Instead, the normal cells of the cervix first gradually develop pre-cancerous changes that turn into cancer.

Although cervical cancers start from cells with pre-cancerous changes, only some will develop into cancer. It usually takes several years for cervical pre-cancer to change to cervical cancer, but it also can happen in less than a year. Cervical pre-cancers are diagnosed far more often than invasive cervical cancer.

Cervical cancer was once one of the most common causes of cancer death for American women. But over the last 40 years, the cervical cancer death rate has gone down by more than 50 percent. The main reason for this change was the increased use of the Pap test. This screening procedure can find changes in the cervix before cancer develops. It can also find cervical cancer early—when it is in its most curable stage.

The American Cancer Society′s estimates for cervical cancer in the U.S. for 2017 are:

  • About 12,820 new cases of invasive cervical cancer will be diagnosed.
  • About 4,210 women will die from cervical cancer.

Risk Factors

Friends having funThere are many risk factors which may increase the odds of developing cervical cancer. Some of these include:

Screening Recommendations

The American Cancer Society recommends that women follow these guidelines to help find cervical cancer early. Following these guidelines can also find pre-cancers, which can be treated to keep cervical cancer from forming.

  • Women aged 21 to 29, should have a Pap test every 3 years. HPV testing should not be used for screening in this age group (it may be used as a part of follow-up for an abnormal Pap test).
  • Beginning at age 30, the preferred way to screen is with a Pap test combined with an HPV test every 5 years. This should continue until age 65.
  • Another reasonable option for women 30 to 65 is to get tested every 3 years with just the Pap test.

Sources: NCCC, American Cancer Society


More Information

MHS Health Library: Cervical Cancer

NCCC Cervical Cancer

CDC Cervical Cancer

American Cancer Society Cervical Cancer Guide

Wellness Wednesday: Making Healthy Resolutions that Work

So you made a resolution, right? To lose weight, exercise more or eat healthier? Maybe you pinned an old photo to the fridge to motivate you.

All time ready to runYou were totally onboard on January 2, keeping that food diary, going to the gym, packing a lunch, eating only high protein, low fat, low carb foods.

Now it’s almost two weeks in and maybe you’re wondering what you were thinking. You’re tired, a little cranky, the gym is too far and let’s face it … you’re hungry!

You may have tried to bite off more than you can chew (oops … sorry!).

Instead of completely giving up, go a bit easier on yourself. You can change your eating habits and increase your activity and become healthier without starving yourself.

January 16-22 is Healthy Weight Week. About this time, people are realizing they may have been kidding themselves with unrealistic New Year’s resolutions. You don’t have to make big unreachable New Year’s resolutions to achieve and maintain a healthy weight. In fact, some small changes in your eating habits can help make a big difference in your health.

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let’s begin by defining what a healthy eating plan is.

According to the Dietary Guidelines for Americans, a healthy eating plan:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • Stays within your daily calorie needs

Eat Healthfully and Enjoy It!

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—

  • Fresh, Frozen, or Canned Fruits—don’t think just apples or bananas. All fresh, frozen, or canned fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
  • Fresh, Frozen, or Canned Vegetables—try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
  • Calcium-rich foods—you may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
  • A new twist on an old favorite—if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories—you might be surprised to find you have a new favorite dish! 

Do I have to give up my favorite comfort food?

Funny dieting woman housewife choosing between healthy food  fast food.No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.

Some general tips for comfort foods:

  • Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
  • Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
  • Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. For more ideas on how to cut back on calories, see Eat More Weigh Less.

The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.

Source: Centers for Disease Control and Prevention.

Wellness Wednesday: Resolutions You Can Keep

Do you make New Year’s resolutions? Or more importantly, do you keep the New Year’s resolutions you make?

Adult friends exercising in parkHow many of us vow that after the holidays, we will start a diet, lose weight, go to the gym, exercise more? Maybe the momentum continues a few weeks until you get tired or bored or discouraged by the appearance of a lack of results.

Eighty percent of fitness resolutions are abandoned by mid-February. But you don’t have to fall into this trap. You can make small resolutions that are easier to keep and can help you down the path towards a better you.

Be more active to improve overall health. You don’t need to join a gym to get healthier. Park farther away from your office so you have to walk a little more. Take the stairs instead of the elevator. If there are too many floors or you find it difficult at first, take the elevator halfway, then walk a couple of flights. Or use the elevator to go up but walk down the stairs. Soon, you will probably find it easier. Be active for at least 2½ hours a week. That’s roughly 20 minutes a day. You can take a 10 minute walk at lunch time and another 10 minutes of activity in the evening.

istock_000014542236_mediumMake healthier food choices. Grab a healthy snack such as fruit, nuts, or low-fat cheese. Switch out one ‘bad’ treat a day for a good treat. You might start to feel better and have more energy. And if you splurge once in a while, don’t give up. All is not lost.

Be smoke-free. If you are ready to quit, call 1.800.QUIT.NOW (1.800.784.8669) for free resources, including free quit coaching, a free quit plan, free educational materials, and referrals to other resources where you live. Mercy Health also provides free smoking cessation programs. Visit the classes and events page on our website for dates and locations.

Get enough sleep. Remember that sleep is a necessity, not a luxury. Your body heals itself and recuperates during sleep.

Always use seat belts and use child safety seats and booster seats that are appropriate for your child’s age and weight.

Get pets vaccinated and keep pets healthy. Our pets are part of our family. Keeping them healthy helps ensure they will be by your side for a while.

Make an appointment for an annual check-upvaccination or screening.

Wash your hands often with soap and water to prevent the spread of infection and illness. If soap and water are not available, use an alcohol-based hand sanitizer.

Source: Centers for Disease Control and Prevention

 

Wellness Wednesday: Controlling Diabetes with Healthy Choices

What is diabetes?

nana_instagramNovember is American Diabetes Month. Diabetes is a disease in which blood glucose levels are above normal. Most of the food we eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas makes a hormone called insulin to help glucose get into the cells of our bodies. When you have diabetes, your body either doesn’t make enough insulin or can’t use its own insulin as well as it should. This causes sugar to build up in your blood. Diabetes can cause serious health complications including heart disease, blindness, kidney failure and lower-extremity amputations. Diabetes is the seventh leading cause of death in the U.S.

There are three main types of diabetes:

Type 1 diabetes

In Type 1 diabetes, the body does not make insulin. This is a problem because you need insulin to take the sugar (glucose) from the foods you eat and turn it into energy for your body. People with Type 1 diabetes need to take insulin every day to live. Type 1 diabetes is usually diagnosed in children or young adults.

Type 2 diabetes

In Type 2 diabetes, the body does not make or use insulin very well. You may need to take pills or insulin to help control your diabetes. Type 2 is the most common type of diabetes.

Gestational diabetes

Pregnant women sometimes get this type of diabetes. Most of the time, it goes away after the baby is born. But even if it goes away, these women and their children have a greater chance of getting diabetes later in life.

Complications of Diabetes

diabetesCardiovascular Disease

Diabetes dramatically increases the risk of various cardiovascular problems, including coronary artery disease with chest pain (angina), heart attack, stroke and narrowing of arteries (atherosclerosis). If you have diabetes, you are more likely to have heart disease or stroke.

Neuropathy

Excess sugar can injure the walls of the tiny blood vessels (capillaries) that nourish your nerves, especially in your legs. This can cause tingling, numbness, burning or pain that usually begins at the tips of the toes or fingers and gradually spreads upward. Left untreated, you could lose all sense of feeling in the affected limbs.

Kidney Disease

The kidneys contain millions of tiny blood vessel clusters that filter waste from your blood. Diabetes can damage this delicate filtering system. Severe damage can lead to kidney failure or irreversible end-stage kidney disease, which may require dialysis or a kidney transplant.

Blindness and Eye Problems

Diabetes can damage the blood vessels of the retina (diabetic retinopathy), potentially leading to blindness. Diabetes also increases the risk of other serious vision conditions, such as cataracts and glaucoma.

Physical activity and diabetes

We know that physical activity and keeping a healthy weight is a good way to keep you heart healthy. But it can also help you take care of your diabetes and prevent diabetes complications. Physical activity helps your blood glucose stay in your target range. Even a 10 or 15 pound weight loss makes a difference in reducing the risk of diabetes problems.

Physical activity also helps the hormone insulin absorb glucose into all your body’s cells, including your muscles, for energy. Muscles use glucose better than fat does. Building and using muscle through physical activity can help prevent high blood glucose. If your body doesn’t make enough insulin, or if the insulin doesn’t work the way it should, the body’s cells won’t use glucose. This causes your blood glucose levels to get too high, causing diabetes.

What kinds of physical activity can help me?

Senior women exercising in the parkMany kinds of physical activity can help you take care of your diabetes. Even small amounts of physical activity can help. You can measure your physical activity level by how much effort you use.

Doctors suggest that you aim for 30 to 60 minutes of moderate to vigorous physical activity most days of the week. Children and adolescents with type 2 diabetes who are 10 to 17 years old should aim for 60 minutes of moderate to vigorous activity every day.

Your doctor can tell you more about what kind of physical activity is best for you. He or she can also tell you when and how much you can increase your physical activity level.

Light physical activity

American Diabetes Month

  • You are breathing normally
  • You are not sweating
  • You can talk normally or even sing

Moderate physical activity

  • You are breathing quickly, yet you’re not out of breath
  • You are lightly sweating after about 10 minutes of activity
  • You can talk normally, yet you can’t sing

Vigorous physical activity

  • You are breathing deeply and quickly
  • You are sweating after a few minutes of activity
  • You can’t talk normally without stopping for a breath

Not all physical activity has to take place at the same time. You might take a walk for 20 minutes, lift hand weights for 10 minutes, then walk up and down the stairs for 5 minutes.

DiabetesStats.jpg

How Can You Learn More about Diabetes?

  • Take classes to learn more about living with diabetes. Mercy Health System offers free diabetes classes regularly throughout the year. To find a class, go to the Events page of our website.
  • Join a support group—in-person or online—to get peer support with managing your diabetes. Mercy Health System also offers regular diabetes support groups, which are free and require no registration.
  • Read about diabetes online. Go to National Diabetes Education Program.

Sources: National Institute of Diabetes and Digestive and Kidney Diseases, American Diabetes Association, Centers for Disease Control and Prevention and Mayo Clinic.

Wellness Wednesday: It’s Healthy Aging Month

Chinese Grandparents Sitting With Grandchildren In ParkPeople in the U.S. are living longer than ever before. Many seniors live active and healthy lives. But there’s no getting around one thing: as we age, our bodies and minds change. There are things you can do to stay healthy and active as you age:

Eat a balanced diet

Studies show that a good diet in your later years reduces your risk of osteoporosis, high blood pressure, heart diseases and certain cancers. As you age, you might need less energy. But you still need just as many of the nutrients in food.

Keep your mind and body active

Exercise is perhaps the best demonstrated way to maintain good health, fitness, and independence. Research has shown that regular physical activity improves quality of life for older adults and decreases the risk of cardiovascular disease and many other illnesses and disabilities. In many ways, it is the best prescription we have for healthy, successful aging.

Don’t smoke

iStock_000018054489_LargeDo we really need to explain this one? Smoking is bad for you. So if you smoke, you should quit. There are many programs out there that can help you kick the habit. Visit the classes and events page on our website to join a free smoking cessation group, or ask your doctor for more information on ways to quit. Even if you’ve spent a lifetime smoking, you will benefit from stopping now.

Get regular checkups

Regular health exams and tests can help find problems before they start. They also can help find problems early, when your chances for treatment and cure are better. Which exams and screenings you need depends on your age, health and family history, and lifestyle choices such as what you eat, how active you are, and whether you smoke.

To make the most of your next check-up, here are some things to do before you go:

Practice safety habits to avoid accidents and prevent falls

A fall can change your life. If you’re elderly, it can lead to disability and a loss of independence. If your bones are fragile from osteoporosis, you could break a bone, often a hip. But aging alone doesn’t make people fall. Diabetes and heart disease affect balance. So do problems with circulation, thyroid or nervous systems. Some medicines make people dizzy. Eye problems or alcohol can be factors. Any of these things can make a fall more likely.

Sources: Centers for Disease Control and Prevention, NIH: National Institute on Aging