by kelsey | Feb 8, 2012 | Heart Health
I hope the heart health quiz tested your knowledge base some and I’m sure many of you did well if you have been following our blog for awhile! Here are the answers:
1) Which of the following foods is not specifically linked to a reduced risk of heart disease?
a) Garlic b) Oats c) Corn d) Grape juice e) Nuts
ANSWER: corn. All of the others are proven to reduce cholesterol and risk for HD.
2) The fiber in which of the following foods will lead to a reduction of blood cholesterol?
a) whole grain bread b) brown rice c) bran cereal d) carrots e) oats
ANSWER: oats. Oats have soluble fiber which binds with bile (fat emulsifier) and prevents absorption of cholesterol. The others contain insoluble fibers. Both types of fiber are good for us and we should try to get at least 25-30g/day.
3) What percentage of total deaths in the US is linked to heart disease? ANSWER: 40%
4) Which of the following conditions is not linked to metabolic syndrome, a cluster of conditions that vastly increases the risk for development of heart disease?
a) kidney disease b) low HDL cholesterol c) High total cholesterol d) insulin resistance ) abdominal obesity
ANSWER: kidney disease. Metabolic syndrome is diagnosed if any of the following three conditions are present: waist circumference >40″ for males, >35″ females; triglycerides >15, HDL < 40 in men, <50 in women; blood pressure > 130/85; and fasting glucose >110.
5) How many calories are contained in each gram of fat?
ANSWER: 9 calories. Carbohydrates and protein contain 4 g/cal.
6) Which of the following oils is high in saturated fat?
a) canola oil b) palm oil c) safflower oil d) corn oil e) soybean oil
ANSWER: palm oil. Canola, safflower, sunflower, flaxseed, olive, peanut, corn, soybean, and cottonsead oils are all unsaturated oils which promote heart health.
7) How much soy should you eat in a day to lower cholesterol?
ANSWER: 25g. When combined with a diet low in cholesterol and saturated fat, soy may help reduct risk of HD.
8) If you are trying to reduce your sodium intake, it is recommended that one serving of any food should not contain more than ___ mg of sodium?
ANSWER: 400mg/serving. We recommend to limit sodium to 1500-2400mg/day.
9) Potassium is shown to reduce blood pressure in humans. Which of the following foods are not high in potassium?
a) green, seedless grapes b) oranges/orange juice c) potatoes d) tomatoes e) bananas
ANSWER: green, seedless grapes. All of the others are great
10) Which of the following is a lean cut of beef?
a) 80/20 hamburger b) T-bone steak c) sirloin d) brisket e) chuck blade roast
ANSWER: sirloin. All the other choices are high in fat and cholesterol.
-Kelsey
www.rd411.com
by kelsey | Feb 7, 2012 | Etc.
February is National Heart Month! To help us be more aware of the heart healthy dietary recommendations, I decided to test your knowledge! RD411 has a great quiz that I thought would be perfect for our blog. I will be posting and discussing answers tomorrow, so stay tuned! -Kelsey
- Which of the following foods is not specifically linked to a reduced risk of heart disease?
- The fiber in which of the following foods will lead to a reduction of blood cholesterol?
- What percentage of total deaths in theUnited States is linked to heart disease?
- Which of the following conditions is not linked to metabolic syndrome, a cluster of conditions that vastly increases the risk for development of heart disease?
- How many calories are contained in each gram of fat?
- Which of the following oils is high in saturated fat?
- How much soy should you eat each day to lower cholesterol levels?
- If you are trying to reduce your sodium intake, it is recommended that one serving of any food should not contain more than ________ milligrams (mg) of sodium?
- Potassium is shown to reduce blood pressure in humans. Which of the following foods is not high in potassium?
- Which of the following is a lean cut of beef?
www.rd411.com
by kelsey | Feb 2, 2012 | Etc.
With Superbowl Sunday only a few days away, many are getting their grocery lists ready and starting to prepare all those tasty snacks. Here are some tips to help you get through Superbowl Sunday without busting the calorie bank:
- Be sure to eat consistently throughout the day and leading up to the party and game. If you fast all day to allow for extra eating during the game, you’re more likely to over-indulge as you’ll be extra hungry.
- Include fresh fruits and vegetables into the spread.
- Beware of the dips and sauces. They usually have a lot of extra calories, sugar, and fat. If you’re making your own, try using light or fat free to make your recipes healthier.
- Choose your beverages wisely. Liquid calories are hidden calories and we often times don’t realize how much they can add up. Opt for sugar free or calorie free beverages or limit your portions.
- Stay away from the fried and breaded items. Instead choose lean meats such as white meat chicken without the skin, lean hamburger, fish, or lean pork.
And remember that the food doesn’t always have to be the focus of the event, instead really take in and enjoy the fun and fellowship with friends and family!
-Kelsey
by kelsey | Feb 1, 2012 | Etc.
I have had a few emails and questions about our spring dates, so I wanted to let you all know we have set the dates for our spring STRIVE session! This will be our last session before we take a summer break. If you have any questions regarding enrollment or want to learn more about our program, you can contact us through our website contact or call us. We have had great success with all of our programs and look forward to working with many more participants as we STRIVE to promote excellent health and wellness!
March 20th – Dr. Dan Reiffenberger “Exercise for the Health of It”
April 3rd – Kelsey Raml, MS, RD, LN “Healthy Eating Made Easy”
April 17th – Dr. Jon McAreavey “Your Equation to Success”
May 1st – Dr. Clark Likness “A Walk thru the Wellness Wheel”
May 15th – Deidra VanGilder, PharmD “Medications, to do or not to do”
May 29th- STRIVE Team “Making Health a Way of Life”
-Kelsey
by kelsey | Jan 26, 2012 | Diet, Weight Management, Wellness/Health
Our society is always on the run and in a hurry and many are missing out on one of the most important meals of the day: breakfast! If you’re in a hurry and don’t have time for breakfast in the morning, there are still ways you can get some good nutrition to start your day off on the right foot.
First off, you’re going to want to consider calories. Usually we recommend meals have about 300-400 calories. The Nutri-Grain bar in the picture only has about 130 calories. So if that’s all you have for breakfast, you’re most likely going to be hungry again in a few hours. In addition to calories, you’ll want to consider the type of grain. The more fiber a product has, the better as it will provide satiety in addition to many other benefits (heart health, digestive health, etc). Your choice should have at least 2-3 grams of fiber and lower amounts of sugars. The next item on the label you should look at is protein. Choices with high protein will again provide satiety and stay with you longer.
There are many choices of complete nutrition that you could try such as a meal replacement drink like Ensure, Boost, or even a homemade smoothie. You could also try nutrition bars such as the Powerbars, Luna, Clif, etc. Another option would be to incorporate a few items. An example would be a whole grain granola bar, yogurt, and banana. All quick and easy to eat but supplying your body with a great source of nutrition. You could also try oatmeal in a to-go container and eat on your way to work. There are many options to get that most important meal of the day in, it just may take a little planning to begin with! Next time you grocery shop, explore the aisles and take time to read labels to help you start your day off right!
-Kelsey
