Clinical Nutrition Tips

Nutrition Topic of the Month: Heart Health

FEBRUARY. February brings Valentine's day, and also marks American heart month.  Heart disease is the leading cause of death for both men and women in the United States. Genetics can't be modified but the good new is, you can significant reduce your risk of developing heart disease by practicing a healthier lifestyle. 

  • Reduce sodium intake
  • Control cholesterol
  • Control blood pressure 
  • Maintain a healthy weight
  • Increase physical activity 
  • Limit alcohol consumption
  • Limited saturate fat intake
  • Increase fiber intake
  • Quit smoking

It's a great time for your and your loved ones to commit to a healthier lifestyle and make small changes that can lead to a lifetime of heart health! 

For more information on heart disease, visit the American Heart Association at heart.org, or talk to your doctor or dietitian today.  Don't wait!

 

Nutrition Topic of the Month: Body Mass Index (BMI)

New-Years-Resolution-e1356368647875.jpg

JANUARY. "New year, new me!" It's time to make those New Year's resolutions again, and hope they last beyond March. Resolutions range from saving money, to quitting smoking, to spending more time with family and of course losing weight.  Weight loss is not a quick fix, nor is it one demential--it's not just a 'cleanse', it's not just a fad diet, it's not just a fad workout.  To lose weight, maintain a healthy weight, and improve your overall health and wellness, a lifestyle change is essential. Remember, don't wait for a new year to make a change--every day is a new day. 

Being overweight or obese greatly increases your risk for health complications such as heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, sleep apnea and cancer. 

Body mass index (BMI) is a measure of body fat based on your height and weight, which can help determine overweight and obesity status.  To calculate your BMI, divide your weight in kilograms by your height in meters squared.  The higher your BMI, the higher your risk for developing health complications such as the ones listed above. 

BMI Chart
18.5–24.9: normal weight
25.0–29.9: overweight
30.0–39.9: obese
40.0 and above: extreme obesity

Know your BMI and know your risk for developing health complications. 

Weight management tips:
Eat to fuel your body
Don't skip meals
Know correct portion size
Drink calorie-free beverages
Cut back on sugar
Limit sedentary time
Include regular physical activity

If you are overweight or obese and need assistance with weight management and lifestyle change, ask your doctor or registered dietitian for more information today. Don't wait!

 

 

 


 

Nutrition Topic of the Month: Vitamin D

DECEMBER. Vitamin D, aka "the sunshine vitamin" is produced naturally by our skin when exposed to sunlight, specifically ultraviolet B rays (UVB).  When exposed to UVB rays, human skin has the capability of producing up to 90% of our needed vitamin D by converting cholesterol in the skin to vitamin D3.

  • Functions of vitamin D include promoting calcium absorption and maintaining calcium levels, maintaining phosphate levels, promoting bone and cell growth, and reducing inflammation in our bodies.
  • An estimated 1 billion people world-wide suffer from vitamin D deficiency which can lead to osteopenia, osteoporosis, rickets, and increased risk for bone fractures. 
  • Factors that contribute to vitamin D deficiency include, limited time spent outside in the natural sunlight (ESPECIALLY IN THE WINTER MONTHS), wearing sunscreen, having dark pigmented skin and people who suffer from fat malabsorption (as vitamin D is a fat soluble vitamin).  
  • Most foods are poor sources of vitamin D, unless they are fortified; supplementation is typically needed to achieve the recommended daily allowance.
  • Are your at risk for vitamin D deficiency?
    Know your vitamin D levels, know your risk factors, know what foods are good sources of vitamin D, and know which supplements are best.
  • Talk to your doctor or dietitian for more information about vitamin D deficiency.   

Nutrition Topic of the Month: Diabetes

November is National Diabetes Month.
Are you at risk? Do you know your numbers?

  • Risk Factors- age, race, family history, gender, blood pressure, smoking, physical activity and weight (some risk factors are modifiable, some are not).
  • A1C Test- measures your average blood glucose for the past 2 to 3 months. Diabetes is diagnosed at an A1C of greater than or equal to 6.5%
  • Fasting Plasma Glucose Test- this test is performed first thing in the morning, on an empty stomach.  Diabetes is diagnosed at fasting blood glucose of greater than or equal to 126 mg/dl. 
  • Ask your doctor or log onto diabetes.org to learn more.