Vitamin D

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Vitamin D is linked to numerous health benefits. Studies have shown that vitamin D has a role in bone health and reduce the risk of cancer, heart disease, diabetes, autoimmune diseases, stroke and more. The recommendations for adults up to age 69 rose to 600 IU/day, and to 800 IU/day for adults starting at age 70. Older adults need more vitamin D because as they age, their skin does not produce vitamin D efficiently, that is because they spend less time outdoors, and don’t t get enough vitamin D.

Here are a few tips to increase vitamin D in your body:
  • Add dried shiitake mushrooms to fresh salmon for vitamin D-rich dinner.
  • Try Greek yogurt or cottage cheese to boost your vitamin D intake.

 

  • Take a 10-minute walk, without using sunscreen, in the sun to activate the vitamin D in your skin.

 

  • Be sure to get your vitamin D levels checked every year. You may need to take a supplement if your vitamin D levels are low or have high blood pressure. 

 Posted by: SSG

Source: Diabetes & You, Fall 2013, Susan Weiner, RD,MS,CDE, CDN;http://www.webmd.com/food-recipes/guide/are-you-getting-enough-vitamin-d

Control Your Cholesterol!

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Genes can be a factor in high cholesterol, but so can being overweight, being physically inactive and eating foods loaded with saturated fat and cholesterol. Abnormal cholesterol levels such as high LDL cholesterol or low HDL cholesterol are a big risk factor for heart disease and stroke. Having an unhealthy diet can cause high cholesterol. Maintaining a low-cholesterol diet can help improve cholesterol levels.

Here are a few recommendations to lower the risk of high cholesterol: 
  • Limit egg yolks.
  • Limit meat: Try to limit poultry and fish to no more that 2 servings or 5 oz a day.  Keep in mind that a serving is about the size of a deck of cards.
  • Limit fatty meats: Corned beef, pastrami, ribs, steak, ground meat, hot dogs, sausage, bacon, processed meats like bologna, and organ meats like liver and kidney. Instead try to eat skinless chicken or turkey, lean beef, veal, pork, lamb, and fish. Also try some meatless main dishes, like beans, peas, pasta, or rice.
  • Avoid saturated fats and oils: This includes things such as butter, bacon drippings, lard, palm oil, and coconut oil. Try to use soft tub margarine or vegetable oils, such as olive or canola oil.
  • Limit trans fats or partially hydrogenated vegetable oils: These oils go through a process that makes them solid. They’re found in hard margarine, snack crackers, cookies, chips, and shortenings.
 Posted by: SSG

Source:  http://www.webmd.com/cholesterol-management/foods-to-avoid-for-high-cholesterol

WE NEED YOUR HELP!

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Medical Office Manager

“PART-TIME” Office Manager. Hours :T-W-Th-F 8/8:30-5/5:30, additional 2-3 hours at random.
Office location is on Mercy campus -NW OKC
Position to start Mid-January
Need not apply if you have not had several years of medical office experience.

Job requirements include:
SEVERAL YEARS PRIOR EXPERIENCE IN A MEDICAL OFFICE A MUST
Scheduling, checking in and out patients
Genuine people person, loves caring for and assisting our patients
Experience dealing with health insurance companies and patients benefits for inquiry purposes.
Accounts Payables/Receivables
Bookkeeping/accounting
Computer skills
Excellent phone and relationship skills with the public
Highly organized, responsible and dependable
We have a contracted billing company, billing is not part of this position responsibility.
Must be able to multi-task and meet deadlines!


You can visit our website at www.banisternutrition.com to find out more about who we are and what we do.
Send resume to: banisternutrition@coxinet.net

Coconut Products

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Most Asian and Pacific Islands believe that coconuts can cure many forms of sickness. Coconuts products consist of fiber, Vitamin C, a few B vitamins and minerals, such as potassium, magnesium, iron and copper. There are studies that show coconuts a can improve cholesterol, blood pressure, and protect against heart disease. It also shows that it can help with weight loss and lower the risk or clogging arteries and type 2 diabetes.
Coconut Water: This is clear liquid which is found inside young (green) coconuts. Consists of a natural sugar but no fat. It may be used as a sport drink. Add it to smoothies for extra potassium.

Coconut Milk:  This is a white liquid which is pressed out of the coconut “meat.” It can be found in the dairy area in your supermarket. For people with diabetes, buy it without sugar. It can be added cereal, coffee, or smoothies. 

 

Coconut Oil: This is a fat like any other oil. It consists of saturated fat, but scientists believe that it may not be bad for the heart. It has antioxidants that help keep the heart strong. Only use small amounts, it can be used as a substitute of butter. 
Posted by: SSG
Source: Diabetes & You, Fall 2013, Johanna Burani, MS, RD, CDE

Foods to Avoid Before Bedtime

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Everyone wants to have a great nights rest without feeling bloated or uncomfortable in his or her stomach. There are various foods that may be harder to digest before bedtime, and may cause heartburn or nausea. Here are some foods that you may want to avoid prior to bedtime.

High-fat foods not only make you gain weight, but they also have an affect on sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom. Eating fried foods before bedtime can result in trouble falling to sleep due to stomach pains, cramping and acid reflux.
Ice cream contains high amounts of fat, which is digested at a slow rate. It also contains a lot of sugar, which can keep you up.  
Vegetables such as, broccoli, cabbage, onions and cauliflower are high in insoluble fiber that moves

slowly the digestive system. These vegetables can make you full longer but also contain
gas-producing qualities.


These are just a few of the foods that you can avoid from affecting your nighttime bathroom runs. Avoiding these foods will lead to better nights rest.    
Posted by: SSG


Diabetes- Tips For Healthier Eating Before and After Events

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  1. Plan ahead. Have a general idea of what you will eat.
  2. Be proactive. Browse the Web for recipe makeovers and read diabetes magazines for modified recipes.
  3. Plan time fore exercise. Go out for a walk the day of a gathering or event.
  4. Avoid sitting or standing near the food at get-togethers or parties.
  5. Avoid fasting all day or skipping meals in order to save calories for a gathering.
  6. Never arrive hungry to an event. Take the edge off you hunger with a piece of fruit and low-fat cheese stick or a small handful of nuts.
  7. Eat only special foods. Stay away from common foods such as potato chips, crackers, fatty dips, bread, cheeses, etc., and other foods that are not carb or fat-smart.
  8. Wait about three hours after the meal before eating the dessert you brought.
  9. Avoid seconds. Eat slowly. Fill up on vegetables. 
  10.  Savor the music and the guests at the party rather than focusing on the food.
Posted by: SSG

Source: Diabetes & You magazine, Fall 2013

 

Supplements vs. Whole Foods

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Supplements can replace the vitamins and minerals in the body, but can’t replicate all the nutrients and benefits of whole foods such as fruits and vegetables, which lower risk of many diseases, including heart diseases, stroke, diabetes and cancer.
Some of the benefits of obtaining micro-nutrients from whole foods over dietary supplements are:
  • Whole foods come along with variety of other nutrients. Such as a citrus fruit which provides vitamin C plus other essential nutrients such as potassium, folate, calcium, and variety of phytochemicals. A vitamin C supplement lacks these other micronutrients.
  • Whole grains, fruits, vegetables and legumes, are a good source of dietary fibre. This is very important in prevention of diseases such as type 2 diabetes and heart disease, and it can also help manage constipation.
  • Fruits and vegetables have phytochemicals in them, which may help protect you against cancer, heart disease, diabetes and high blood pressure.

 

Who needs supplements?
If you have a vitamin or mineral deficiency, such as iron deficiency, conditions such osteoporosis, then taking a supplement is required. Nutrition guidelines also recommend supplements or use of fortified foods in addition of eating a variety of different foods during pregnancy. Your health care provider should recommend this to you.

Posted by: SSG

Source:  http://www.mayoclinic.com/health/supplements/NU00198

Truths About Tea

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Flavonoids in both black and green tea prevent oxidation of LDL-cholesterol (or low-density lipoprotein cholesterol), reduce blood clotting and improve widening of blood vessels in the heart. Studies that looked at the relationship of black tea intake and heart health reported decreased incidence of heart attack, lower cholesterol levels and significantly lower blood pressure.

Effect on Teeth:
Japanese researchers in 2010 reported at least one cup of green tea per day was associated with significantly decreased odds for tooth loss. There have been other studies that have suggested tea may lower the pH of the tooth surface, suppressing the growth of periodontal bacteria. A more likely reason for tea’s anti-cariogenic effect is its fluoride content. Tea usually is brewed with fluoridated water and the tea plant naturally accumulates fluoride from the soil.
Hydration:
The caffeine content of every tea is different depending on the kind of tea used and the way it is brewed. Typical levels for tea are less than half that of coffee, ranging from 20mg to 60mg per 8 ounces, compared to 50mg to 300mg in coffee. Studies found no negative effects on hydration with intakes of up to 400mg of caffeine per day (the amount in about seven cups of the strongest brewed tea).
Posted by: SSG
Source: http://www.eatright.org/Public/content.aspx?id=6442474287&terms=green%20tea

History of Eating Disorders

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Do you think Karen Carpenter was the first real case of an eating disorder? The historical development of eating disorders takes us back centuries which is mind boggling.

Binge eating, consumption of large amounts of food in a relatively short period of time followed by purging (vomitting) is referred to as the binge-purge cycle which is an ancient behavior. Romans and Greeks engaged in this behavior only so they could eat more, it was not for the purpose of losing weight. In the Roman culture around 300 B.C. if you were wealthy enough you possibly would have a vomitorium behind your main residence. Following a large feast you might excuse yourself to the vomitorium to rid yourself of the food just consumed so you could continue feasting.

Cretans supposedly developed a drug that would allow them to eat as much as they wanted and not gain weight which made the Greeks around 300 B.C. very envious. Being thin was a high priority of the Greeks. The Greek philosopher Socrates was known to dance every morning to keep his weight down. Plato another Greek philospher was permitted to be plump because of his high intellect. CB

Eating for Eye Health

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Have dry eyes? Salmonhas omega-3 fatty acids that can help alleviate the problem. It also includes vitamin D, which helps protect against macular degeneration.
 
Strawberries contain plenty of vitamin C, which is an antioxidant that can help lower your risk of cataracts.
Kale is a rich source of lutein and zeaxanthin, which are related to vitamin A and beta carotene, and are believed to protect eye tissues from sunlight damage and reduce the risk of cataracts and macular degeneration.
 
Sweet Potatoes are a good source of beta carotene, which may slow progress of macular degeneration. Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Beta carotene and vitamin A also help fight off eye infections.
Posted by: SSG

Source:  http://www.eatright.org/Public/content.aspx?id=6442476270