by kelsey | Sep 24, 2014 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
September is National Cholesterol Education Month. Whether you have high cholesterol of not, it is important to know what your cholesterol levels are and what you can do to help control them so you can reduce your risk of heart attack or stroke.
According to the American Heart Association, one out of every three people in the United States is affected by heart-related diseases. There are many risk factors when it comes to heart disease including: excess weight, high cholesterol, and high blood pressure (to name a few). In addition to working with your doctor, you can minimize these risk factors by your dietary intake and physical activity.
For a healthy heart you want to consume a diet low in sodium, low in saturated and trans fat, and cholesterol. Challenge yourself to replace these with some of the foods and food components listed below:
- Fruits and Vegetables- Many fruits and vegetables contain fiber, which helps your body take in more nutrients, can lower cholesterol levels, aid in achieving a healthy weight. Fruits and vegetables not only contain fiber, but they also contain potassium and antioxidants. Potassium can help with blood pressure by blunting the effects of sodium on blood pressure. Antioxidants may help prevent disease and keep your body working properly.. At the grocery store, be sure to choose a variety of deeply colored fruits and vegetables like carrots, apricots, broccoli, beets, berries and kidney beans to maximize your intake of vitamins and minerals.
- Whole Grains-There are many components within whole grains which provide benefits. Whole grains provide fiber, vitamins and minerals, and antioxidants. To reap the benefits, aim for at least 3 daily servings of whole grains. On the label, look for the phrase “whole grain” or “whole” before the grain’s name. Some examples include: whole grain breads, cereals and pasta, brown rice, oatmeal and popcorn. Using a supplement such as ground flax seed (shown in the picture) is beneficial to improving total cholesterol and LDL cholesterol. You can work up to using 2-3 Tbsps/day for improved levels. This is often mixed into cereal, oatmeal, or used like granola with yogurt…you can also bake with it.
- Heart Healthy Fats- A diet of moderate fat intake is beneficial to your health. You can enjoy the healthy benefits by choosing oils and spreads rich in unsaturated fat, such as olive, canola, safflower, sunflower, corn, or soybean oils. Salmon, sardines, herring, trout, and tuna are terrific sources of the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are types of polyunsaturated fats that may reduce the risk of heart disease. If you are unable to get fish into your diet, you should consider taking a fish oil supplement of 1-4g/day with at least 1g of DHA and EPA.
- Stanols and Sterols- These plant-based food components help block the absorption of cholesterol in the intestine, which has a beneficial effect on blood cholesterol. They are found in foods like corn, soy, wheat and some fortified foods like orange juice and yogurt. 1-3 grams of stanols or sterols are needed each day to see beneficial effects.
-Kelsey
by kelsey | Sep 23, 2014 | Etc.
Since absentee voting is now open for the November elections, I thought it was a good time to discuss an item on the ballot that directly affects you and your health care. The Initiated Measure (IM) 17 is a measure that would require all health insurers to include all willing and qualified health care providers on their provider lists. This measure allowing for patient choice, allows insured patients improved and less costly access to highly qualified and quality physicians that may be better suited or more familiar and convenient than those offered by the insurance company chosen by their employer.
The South Dakota Patient Choice website explains more (http://www.sdpatientchoice.org/explained):
“In some instances, a change of insurance may make it cost prohibitive for a patient to see their long-term provider. For example, if an employer selects a new group health insurance plan from a company that uses a closed network, an employee’s longtime primary care provider may be excluded from the network if he is not an employee of the hospital system that owns the insurance company that issued the new group policy. This results in the employee paying expensive out-of-pocket costs or finding a new, unfamiliar provider.
Under Initiated Measure 17, insurance companies would be required to open their networks to qualified providers who meet the insurance company’s requirements.”
Currently many patients are forced to use providers in insurance company networks or pay extra, and some are required to undergo unnecessary travel at their own expense. Voting Yes on IM 17 will allow patients the freedom to choose their own doctor as well as the following:
- Allows families to see doctors and other medical providers they know and trust.
- Cuts unnecessary re-testing by providers not familiar with case histories.
- Reduces probability of diagnostic or prescription errors.
- Eases unneeded travel.
- Virtually eliminates out of network personal medical fees.
- Increases competition, helping control spiraling medical costs.
IM 17 will require insurance companies to allow providers into their networks who meet their standards and agree to the insurance companies’ terms.
IM 17 is largely supported across the state of South Dakota as they feel having a consistent and on-going relationship with a provider is in the best interest of quality care. Supports include: SD State Medical Association, SD Orthopaedic Society, SD Optometric Society, SD American Physical Therapy Association, Independent Healthcare Associates, SD Dental Association, SD Chiropractic Association, SD Academy of Physician Assistants, and us here at Brown Clinic!
We encourage you to vote YES on IM 17, Patient Choice! You shouldn’t have to change doctors because your job or insurance changes!
For more information visit www.sdpatientchoice.org or check out the commercial of our very own Heather Lawrence, RN at: http://www.youtube.com/watch?v=QTZQTxF_mns&feature=youtu.be
by Dan | Sep 22, 2014 | Exercise, Family, Motivation, Wellness/Health
My girls turn 20 today! Both in their own worlds now. One at SDSU in Brookings, and one at George Mason University in Fairfax, VA. One swimming, and one trying to keep running, and both trying to figure out their future life. We all have challenges every day, and for us “older individuals”, we know how challenging and stressful this time in our life can be. You may be away at school learning, but they, like all of us, need to remember one thing: Spend your life learning how to live!
They are still trying to figure out their ultimate destination, but who isn’t? We all continue to learn, and to learn by our mistakes. Life is continuously changing. That is what makes it such a fun adventure. Happy Birthday you two! Stay focused, have fun, live and learn. Mom and I are always here for you!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2551
by kelsey | Sep 17, 2014 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Last night we started our fall session of STRIVE 2 Survive. I am so excited to get to work with another awesome group of people! Besides getting to help people improve their health and wellness, one of my favorite parts about STRIVE is the treats County Fair Foods provides us (yes dietitians actually do enjoy food!). Last night’s treats were new ones to us and were excellent! Be sure to give these a try! All of the ingredients can be purchased at our friendly County Fair Food Store.
Pumpkin Cream Cheese Bars
1 Box of angel food cake mix (one step kind–the kind that says just add water)
1 can of pumpkin puree (15 oz)
3/4 c water
1/2 tsp cinnamon
1 8oz package of light Cream Cheese
1) Mix together the cake mix, pumpkin puree, water, and cinnamon.
2) Separately mix cream cheese with a couple tablespoons of water to make it smooth and thinned out.
3) Grease baking dish
4) Fill the baking dish with HALF of the pumpkin cake mix and HALF of the cream cheese
5) Run a knife through the mix making figure 8s for a fancy design
6) Then put the rest of the pumpkin cake mix in the baking dish and rest of the cream cheese mix. Again run a knife through the mix making figure 8s for a fancy design.
7) Bake for 35 minutes on 375 degrees or until a toothpick comes out clean. Let cool for a few minutes, then cut and enjoy
Mock Tuna
This is a chickpea spread that tastes like tuna salad. Great served in a sandwich or with crackers or pretzles as a dip.
1 (19oz) can of garbonzo beans
2 Tbsp light mayo
2 tsp spicy mustard
1 Tbsp sweet pickle relish
2 green onions chopped
salt and pepper to taste
1) In a food processor combine beans, mayo, mustard, relish, chopped onions, salt and pepper and mix well.
2) Chill.
3) Serve and enjoy!
-Kelsey
by Dan | Sep 14, 2014 | Exercise, Family, Goals, Motivation, Wellness/Health
Nick participated in the Augustana sponsored high school cross country meet yesterday. First race since collapsing 300 meters before the finish line 2 weeks ago at the Canby meet at night. What a scare! He had been sick with an upper respiratory infection for over a week, and it was very humid out that day and night. He also has an exercise induced asthma component, but had used his inhaler prior to the race, as usual. With all of this together, he pushed himself to the maximum, and over did it. When he was not coming to the finish, I took off looking for him, but couldn’t find him. As I was running back to the finish line, the PA speaker announced “Dr. Reiffenberger to the ambulance now!” Nothing like a dead sprint to the ambulance! When I got inside, he was “out of it”. He vomited multiple times, and was pouring in sweat. He does not remember what even happened. He lost 10# that night, and took it easy for the next 2 weeks, trying to gain his strength back. Yesterday was his first day back to racing. He was very nervous. He came up to me off at the side 5 minutes prior to the start and told me he was not sure he could do this. I just reinforced to him to just do his best, that it did not matter his time, and he had to prove to himself he could do this.
Here he is coming down the home stretch to the finish line yesterday. Was he happy with how he finished? No. Was he happy with how he felt? No. But he finished, and safely. I applaud him for having the courage to come back and face his fears. He overcame them yesterday, and hopefully now he can keep moving on. This may have just been “a race” yesterday, but this is what life is all about. We all have challenges we have to face in our life, or have fears we have to overcome. We have to be willing to go out of our comfort zone, and face them head on, or risk being ruled by those fears forever. This part was far more important than any race. I could not have been more proud of him that I was yesterday! Way to go Nick, and take on your challenges and fears head on! That is a lesson for us all…things we want do not come easy. Staying fit and doing exercise is never easy, but you can do it, and gain the benefits from it in many ways. Thanks for teaching us a lesson Nick!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2543
