by Dan | May 14, 2017 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
We all have different experiences during our lives, but we have a beginning, a present, and time to plan about our future. We just don’t know how long our future is. This weekend was a good way to spend thinking about things in this regards. First of all, Happy Mother’s Day to all you mom’s out there! I got to spend some time this weekend with my mom. Getting to spend some time thinking back about those beginning days, and spending time at home that has been a part of my life for the last 47 years. Lots of memories to think about!
My Dad has been gone for a little over 3 years ago now. It still is tough some days…but I have those memories. Every time I am back home they all come flooding back into my mind. I think of all those good times, and then realize that nobody can take that away from me. The thing that is good now is I have the privilege of getting to make new memories…new memories with my Sarah. I am lucky enough yet that they are both still included in my life.
On Saturday Sarah and I were in Brookings in the morning running the Brookings half marathon. The weather was very warm, and it got warmer quick. We ran this race together…start to finish. I was trying to help her break 2 hours. We did not quite make it, but it was close. 2:02:53. We talked, ran, spent time together. We had some ups and down, and not just the hills. She was struggling on this run…but I was going to help get her through. A friend of ours who lives in Brookings was out there and taking pictures of us. This was one of them from the finish. Thanks Cory Ann!
Something we did in the present, but now will be a memory of our past. We have run together for over 28 years…this is how we started dating. Running has been a big part of our life, and it will continue into our future. Hopefully, we have many more years to do this!
We have had many friends…running friends…along the way. Here are some of them as we were all getting ready to run Saturday. Running is like life…some days are good, some days not so good. Some days are more challenging than others. They had many signs out along the race course, and one in particular stood out to me. It said “Life is short, running make is seem longer”. Now this could be taken many ways. Some of those runs can be a struggle, and may make seem like time is slow, or drags on. But for me, it means I get to enjoy all of what life throws at us, good and bad, and how to learn to adapt, overcome obstacles, and enjoy everything life has to offer. Appreciate all of those moments. They eventually become memories. Life is short. Take full advantage of them all. Remember from where you came, where you are at this present time, and then look forward to the future. A future that you can still have a lot of control over.
Eventually that time we have will come to a finish, just like these races do. The joy you experience when you finally cross the finish line can be hard to describe some times. I think life may be like this as well. Enjoy it for all it is worth. It truly is priceless. We have one life, so live it to the fullest. Become a better you, and look back at your past, enjoy the present, and look forward to the future! Strive to Survive! You don’t want to have any regrets about our lives later!
Keep moving everybody! Happy Mother’s Day!
Dr. Dan
Consecutive Exercise Day #: 3515
by kelsey | May 10, 2017 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
May is beef month so I thought it’d be fitting to talk about this powerhouse lean protein!
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Lean beef is also a great source of multiple vitamins and minerals such as vitamin B12, selenium, zinc, niacin, vitamin B6, phosphorus, iron, and choline. Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. As of a just a few months ago, all meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
-Kelsey
by kelsey | May 4, 2017 | Diet, Heart Health, Weight Management, Wellness/Health
Our Doctor of Pharmacy, Deidra Van Gilder, PharmD covers the hot topic of supplements in our in our 12 week wellness program. Supplements are a hot topic and you may wonder what the professionals in the field recommend on this topic as there is a lot of information to be found on the internet. The below information is from Deidra herself….hope it is helpful to you!
Fish Oil
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flaxseed that is thought to lower cholesterol. Fish oil is typically recommended for people with high triglyceride levels.
Foods that contain Fish Oil: Anchovies, Catfish, Cod, Halibut, Herring, Mackerel, Tuna, Trout,
Salmon, Sardines
Uses:
- There is strong evidence for the use of fish oil to lower triglycerides and increase HDL at doses of 2-4 grams daily. Be aware that it may increase LDL.
- There is evidence to support the use of fish oil 1 gram daily for prevention of recurrent stroke or heart attack in patients with cardiovascular disease.
- There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used with anti-inflammatory medications.
Dose: 1 – 4 grams daily divided into twice daily dosing. The fish oil capsules may be stored in the freezer to decrease incidence of fishy burps and aftertaste.
Adverse Effects: fishy aftertaste or fishy burps, heartburn, loose stools, nausea, upset stomach, alterations in glycemic control, increased risk of bleeding
Drug Interactions: warfarin, aspirin, clopidogrel, oral contraceptives
Calcium
Calcium is important for many functions of the body including bone and teeth health. Calcium is most commonly used for treatment and prevention of low calcium levels and osteoporosis.
Foods that contain Calcium: milk, cheese, yogurt, dark green leafy vegetables, and calcium fortified foods or juices
| Recommended Dietary Allowance (RDA) for Calcium |
| Men age 19-70 |
1000 mg/day |
| Men age 71 & older |
1200 mg/day |
| Women age 19-50 |
1000 mg/day |
| Women age 51 & older |
1200 mg/day |
Dosing: Dosing for calcium supplementation is dependent on calcium intake from dietary sources. The preferred source of calcium is through the diet. The two most commonly used forms of calcium for supplementation are calcium carbonate and calcium citrate. Calcium carbonate (Tums) is well tolerated especially when taken with a meal. It is the calcium supplement of choice in patients with poor kidney function. Calcium citrate (Citracal) may be taken on an empty stomach, but should be avoided in people with poor kidney function. Calcium citrate is the recommended choice if elderly or people taking a PPI (proton pump inhibitor), antacid, or H2 blocker.
The maximum amount of elemental calcium that the body can absorb at a time is about 500 mg. If doses higher than 500 mg are needed, separate the doses by 4 hours.
Adverse Effects: constipation, bloating, stomach upset, gas, kidney stones
Drug Interactions: PPI (omeprazole, esomeprazole), H2-blockers (famotidine, ranitidine), iron supplements, tetracycline antibiotics, quinolone antibiotics, bisphosphonates, phenytoin, and verapamil
Vitamin D
Vitamin D helps the body maintain normal levels of calcium and phosphorus. Vitamin D is available in two forms, ergocalciferol (Vitamin D2) and cholecalciferol (Vitamin D3), both are considered equivalent. Vitamin D can be obtained from brief sun exposure, foods, and can also be found calcium supplements or multivitamins. Since vitamin D helps with calcium absorption, many supplemental products contain both calcium and vitamin D. Vitamin D is commonly used for treatment or prevention of vitamin D deficiency, osteoporosis, and preventing falls. There is also some evidence for the use of Vitamin D3 ointment for controlling skin cell growth in patients with psoriasis not responding to other therapies.
Foods that contain Vitamin D: fish, eggs, fortified milk, cereals, salt water fish, cod liver oil
| Recommended Dietary Allowance (RDA) for Vitamin D |
| Men & Women age 19-70 |
600 IU/day |
| Men & Women age 71 & older |
800 IU/day |
Dosing: Vitamin D supplemental dosing is dependent on current vitamin levels and intake. Dosing may range from 400 – 1,000 IU daily so it is important to talk to your physician about the proper dosage for you based on your vitamin D level.
Adverse Effects: Generally well tolerated, nausea, high calcium levels, anemia
Drug Interactions: atorvastatin, digoxin, thiazides, verapamil
Flaxseed
Flaxseed or flaxseed oil is a food product that contains ALA (alpha-linolenic acid). Flaxseed has a high content of fiber and may be used for constipation if taken with plenty of water. Flaxseed can reduce total cholesterol and LDL cholesterol, but has no effect on triglycerides.
Dosing: 15-40 grams (~1 tablespoon 2-3 times daily) of freshly ground flaxseed or flaxseed oil daily for high cholesterol levels. Flaxseed may be prepared as ground, partially defatted, oil, or in bread and muffins. Ground flaxseed is typically recommended over the oil as it offers greater benefits than the oil. Freshly ground flaxseed should be kept in an airtight container and stored in the refrigerator up to three months.
Adverse Effects: increased number of bowel movements, bloating, abdominal pain, diarrhea, constipation (if not taken with plenty of water), gas
Drug Interactions: blood pressure lowering medications, medications used to treat diabetes, anticoagulant/antiplatelet medications (warfarin, aspirin, clopidogrel)
References:
Natural Medicines, Food, Herbs & Supplements, Somerville, MA: Therapeutic Research Center;
11 May 2017. < http://naturaldatabase.therapeuticresearch.com/>
National Institutes of Health Office of Dietary Supplements, National Institutes of Health.
Dietary Supplement Fact Sheets. NIH; 2016. <https://ods.od.nih.gov/factsheets/list-all/>
Flaxseed: is it as beneficial as fish oil? Pharmacist’s Letter/Prescriber’s Letter
2009; 25(7):250708.
If you have any other questions about supplements, vitamins, and minerals, don’t hesitate to contact us!
-Kelsey
by kelsey | Apr 27, 2017 | Diabetes, Diet, Food, Heart Health, Weight Management, Wellness/Health
Currently, about half of all American adults have one or more chronic diseases, many of which are associated with poor dietary intake and lack of physical activity. The Dietary Guidelines for Americans is a resource that provides nutrition and dietary advice designed to help Americans achieve and maintain a healthy body weight, meet nutrient needs, and reduce the risk of diet-related chronic diseases. Every five years, a new edition of the Dietary Guidelines is published. A committee of researchers in the fields of nutrition, health, and medicine develop this document through the analysis and evaluation of current scientific evidence.
The 2015-2020 Dietary Guidelines for Americans emphasize the importance of following a healthy eating pattern. An eating pattern is the combination of foods and beverages that make up a person’s dietary intake over time. A healthy eating pattern includes:
Vegetables, a variety including dark green, red and orange, legumes (beans and peas), starchy, and other subgroups
Fruits, especially whole fruits
Grains, at least half of which are whole grains
Dairy, fat-free or low-fat, including milk, yogurt, cheese
Protein foods, a variety including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
Oils, including those from plants such as canola, corn, olive, peanut, safflower, soybean, and sunflower; oils are also naturally present in nuts, seeds, seafood, olives, and avocados
A healthy eating pattern limits saturated fat, trans fat, refined starches, added sugars, and sodium. Keep in mind that improving your eating pattern and lifestyle doesn’t have to happen overnight. Start with small shifts in food choices. For example, try shifting from: white bread to whole wheat, full-fat cheese to low-fat, soft drinks to water, potato chips to unsalted nuts, and butter to olive or canola oil. A healthy eating pattern should be paired with appropriate levels of physical activity. Adults need at least 150 minutes of physical activity each week, and children ages 6 to 17 years need at least 60 minutes of physical activity per day.
For more information on an eating pattern specific to your body’s needs, contact a local registered dietitian or healthcare professional.
-Written by Amanda Berckes, SDSU Dietetic Intern
by kelsey | Apr 25, 2017 | Cooking Tips, Diet, Heart Health, Weight Management, Wellness/Health
Salt is in a lot of our foods and most commonly found in packaged, processed foods. Limiting your salt or sodium intake can help prevent the buildup of extra water in your body and this can be beneficial for high blood pressure, heart failure, kidney disease, or other conditions that result in fluid retention. It is recommended to keep your sodium intake between 1500-2300 mg/day. 1/4 teaspoon of salt has about 600 mg sodium, so it doesn’t take much to get to that recommendation, which is why being more aware of your salt intake and choosing salt-free seasonings is beneficial for your health! You can use Mrs.Dash or No Salt to add flavor, but herbs are especially useful to add flavor without adding salt. If you aren’t familiar with working with herbs, you can use the chart below to select an appropriate herb for your food selection. Give these a try!
Food
|
Herbs to try
|
| Eggs |
Basil, dill weed (leaves), garlic, parsley |
| Fish |
Chervil, dill, fennel, garlic, basil, bay leaf (crumbled), French tarragon, lemon thyme, parsley |
| Poultry |
Garlic, oregano, rosemary, savory, Lovage, marjoram, sage |
| Beef |
Bay, chives, cloves, cumin, garlic, hot pepper, marjoram, rosemary, savory |
| Lamb |
Garlic, marjoram, oregano, rosemary, thyme (try making little slits in the lamb to be roasted and insert herbs) |
| Pork |
Coriander, cumin, garlic, ginger, hot pepper, pepper sage, savory, thyme |
| Cheese |
Basil, chervil, chives, curry, dill, fennel, garlic, chives, marjoram, oregano, parsley, sage, thyme |
| Soups |
Bay, chervil, French tarragon, marjoram, parsley, savory, rosemary |
| Salad |
Basil, borage, burnet, chives, lovage, parsley, French tarragon, garlic. Herb vinegars are great on salad for extra flavor. |
| Tomato Sauce |
Basil, bay leaf, marjoram, oregano, parsley, celery leaves, cloves |
| Fruit |
Anise, cinnamon, coriander, cloves, ginger, lemon verbena, mint, rose geranium, sweet cicely |
| Bread |
Caraway, marjoram, oregano, poppy seed, rosemary, thyme |
| Vegetables |
Basil, burnet, chervil, chives, dill, French tarragon, marjoram, mint, parsley, pepper, thyme, savory |
| Italian Blend |
Basil, marjoram, oregano, rosemary, sage, savory, thyme |
| Barbecue Blend |
Cumin, garlic, hot pepper, oregano |
Herb Blends to Replace Salt
|
|
| Saltless Surprise |
2 teaspoons garlic powder and 1 teaspoon each of basil, oregano, and powdered lemon rind (or dehydrated lemon juice). Put ingredients into a blender and mix well. Store in glass container, label and add dry rice to prevent caking. |
| Spicy Saltless seasoning |
1 teaspoon each of cloves, pepper, and coriander seed (crushed), 2 teaspoons paprika, and 1 tablespoon rosemary. Mix ingredients in a blender. Store in airtight container. |
