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 Dan | Feb 6, 2012 | Family, Goals, Motivation
Well, I had a surprise this past weekend. Sarah and I were out in the Hills at Deadwood for our annual South Dakota Academy of Family Physicians conference/meeting. Sarah and I were both presenters at the conference. Friday night we have a reception following the evening conference, and I came walking into the banquet hall to see my parents, my daughters, who had not come there with us, and several of my brothers and their families. I was being awarded the South Dakota Family Doctor of the Year award, and had no idea this was coming. My family knew it for a month, and had kept it a secret. I have never been more surprised in my life.
I have never been so honored before! Here I am with my mom, who all of you out there who have kids know what I mean when I say that as a parent, you never get tired of seeing your kids do well. I was very happy they were able to make it. It was a night to remember forever. Strive 2 Survive was mentioned as well as the some of the contributions I have done/developed. What a night! I still have not relaxed. It has been even easier to work out with more energy these last few days. I had no time to prepare for a speech, but had several people comment to me they really liked what I said about Sarah…”My whole career has been a team work effort. I got where I am with Sarah’s help, and even though my name may be the one on the plaque, this award belongs to both of us.” How true! Thank you very much Sarah…we are a team…forever and for always! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 1593
by Dan | Feb 5, 2012 | Exercise, Weather, Wellness/Health, Winter
Spent the last few days out in Deadwood for the South Dakota Academy of Family Physicians annual conference/meeting. Weather was very good. Went outside to go running. They are not just hills out there, they are mountains. There was a route just outside of the hotel that was a little more off the main traffic. Started out 1 mile up, then 1 mile down, then back. Wow! I told Sarah I should have packed a rope to climb back up. Here is one going down. The only problem with this, is you have to come back up…
…Nothing like using muscles that have been in hibernation for awhile. Still sore. It ended up being a very enjoyable weekend. I ended up being chosen for a very special, very suprising award during this conference. I will talk about it in the next few days. Have a good week coming. Keep moving!
Dr. Dan
Consecutive Exercise Day #: 1592
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
