Here's an analogy quiz! Linux is to bicycles as Windows is to... what? Read on and find out!
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Linux and Bicycles
March 3, 2008, 8:11 pmBreakfast Cereal Basics for Back-to-School!
August 22, 2007, 1:47 pm
We know breakfast is the most important meal of the day, especially for fueling students' minds as they start back to school. As a consumer, it is very easy to get confused by the health claims on cereal boxes and start to second-guess what you are bringing home. Don't be misled by the claims... take the time to read the food labels and make a more educated decision! One common mistake with reading food labels is to not take the serving size into consideration when comparing cereal brands. These servings can range from 1/4 cup to 1 1/2 cups, which makes a big difference if what you eat is actually only 1 cup!
To be sure you are choosing the high-octane foods and not the low-grade trash, keep these guidelines in mind when choosing a breakfast cereal. Choose a breakfast cereal with:
at least 5 grams of fiber per serving
less than 8 grams of sugar per serving
at least 3 grams of protein per serving
whole-wheat listed instead of enriched wheat flour
no hydrogenated or partially hydrogenated oil/fat
less than 4 grams of at
If your kids are not ready to give up those frosty-coated flakes for the healthier cereals, a good compromise is one part not-so-healthy cereal to two parts healthy cereal!
For questions regarding this blog, please contact Gwen Coleman, Registered Dietitian, at 239-2433.
To be sure you are choosing the high-octane foods and not the low-grade trash, keep these guidelines in mind when choosing a breakfast cereal. Choose a breakfast cereal with:
at least 5 grams of fiber per serving less than 8 grams of sugar per serving at least 3 grams of protein per serving whole-wheat listed instead of enriched wheat flour no hydrogenated or partially hydrogenated oil/fat less than 4 grams of atIf your kids are not ready to give up those frosty-coated flakes for the healthier cereals, a good compromise is one part not-so-healthy cereal to two parts healthy cereal!
For questions regarding this blog, please contact Gwen Coleman, Registered Dietitian, at 239-2433.
Super Sitter Class
June 26, 2007, 2:14 pm
Portneuf Medical Center Super Sitter Class
Learn how to be safe without an adult around and how to become a great babysitter. This course prepares 11-13 year olds with safety issues, managing behavior and discipline, basic first aid, CPR practice on manikins, proper handwashing and learning fun activities. Pizza lunch and snacks provided!
July 11th or August 7th
9:00 am-3:00 pm
Cost:$35 pre-registration required
Pre-register online at www.portmed.org or in our office at 957 Hospital Way Building D.
Please call 239-2430 with any questions.
Learn how to be safe without an adult around and how to become a great babysitter. This course prepares 11-13 year olds with safety issues, managing behavior and discipline, basic first aid, CPR practice on manikins, proper handwashing and learning fun activities. Pizza lunch and snacks provided!
July 11th or August 7th
9:00 am-3:00 pm
Cost:$35 pre-registration required
Pre-register online at www.portmed.org or in our office at 957 Hospital Way Building D.
Please call 239-2430 with any questions.
Kellogg Company Adopts Nutrition Standards for Foods it Advertises to Young
June 26, 2007, 6:26 am
Kellogg Company Adopts Nutrition Standards for Foods it Advertises to Young Children
There is good news today for parents. After over a year of negotiations, Center for Science in the Public Interest (CSPI) has come to an agreement with Kellogg Company to adopt nutrition standards for the foods it advertises to young children. This also means the CSPI, the Campaign for Commercial-Free Childhood (CCFC), and two Massachusetts parents will not proceed with a lawsuit against the company. The lawsuit was announced just a few weeks after the Institute of Medicine released it's landmark report stating the "the mix of foods advertised to kids is 'at best, a missed opportunity, and at worst, a direct threat to the health of the next generation'". The amount of money spent on marketing to kids double from 1995 to 2005, from $7 billion to $15 billion per year.
According to the agreement, foods advertised on media – including TV, radio, print, and third-party Web sites – that have an audience of 50 percent or more children under age 12 will have to meet new nutrition standards. These standards are that one serving of the food has:
• No more than 200 calories
• No more than zero grams of trans fat and no more than 2 grams of saturated fat
• No more than 230 milligrams of sodium (except for Eggo frozen waffles)
• No more than 12 grams of sugar (excluding sugar from fruit, dairy, and vegetables).
Kellogg also will not:
• Advertise to children any foods in schools and preschools that include kids under age 12
• Sponsor product placements for any products in any medium primarily directed at kids under 12
• Use licensed characters on mass-media advertising directed primarily to kids under 12, as a basis for a food from or on the front labels of food packages unless those foods meet the nutrition standards.
• Use branded toys in connection with foods that do not meet the nutrition standards.
And, while all of this is good news and is a great lead for other companies to follow, this author would like add another "standard" to this list . . . "Parents, just say NO!".
For more information on the guidelines, visit www.cspinet.org, June 14, 2007 Newsroom release.
There is good news today for parents. After over a year of negotiations, Center for Science in the Public Interest (CSPI) has come to an agreement with Kellogg Company to adopt nutrition standards for the foods it advertises to young children. This also means the CSPI, the Campaign for Commercial-Free Childhood (CCFC), and two Massachusetts parents will not proceed with a lawsuit against the company. The lawsuit was announced just a few weeks after the Institute of Medicine released it's landmark report stating the "the mix of foods advertised to kids is 'at best, a missed opportunity, and at worst, a direct threat to the health of the next generation'". The amount of money spent on marketing to kids double from 1995 to 2005, from $7 billion to $15 billion per year.
According to the agreement, foods advertised on media – including TV, radio, print, and third-party Web sites – that have an audience of 50 percent or more children under age 12 will have to meet new nutrition standards. These standards are that one serving of the food has:
• No more than 200 calories
• No more than zero grams of trans fat and no more than 2 grams of saturated fat
• No more than 230 milligrams of sodium (except for Eggo frozen waffles)
• No more than 12 grams of sugar (excluding sugar from fruit, dairy, and vegetables).
Kellogg also will not:
• Advertise to children any foods in schools and preschools that include kids under age 12
• Sponsor product placements for any products in any medium primarily directed at kids under 12
• Use licensed characters on mass-media advertising directed primarily to kids under 12, as a basis for a food from or on the front labels of food packages unless those foods meet the nutrition standards.
• Use branded toys in connection with foods that do not meet the nutrition standards.
And, while all of this is good news and is a great lead for other companies to follow, this author would like add another "standard" to this list . . . "Parents, just say NO!".
For more information on the guidelines, visit www.cspinet.org, June 14, 2007 Newsroom release.
Thyroid Medication and Food Interactions
June 18, 2007, 9:30 pm
By Karen Donaldson
Many medications interact with food and thyroid drugs are no exception. The Abbott Web site recommends taking Synthroid on a empty stomach and allowing three to four hours between the ingestion of the drug and nutrients such as iron, calcium carbonate (TUMS), and high fiber foods. Read the patient information on all medications to get the most out of what you're taking.
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Many medications interact with food and thyroid drugs are no exception. The Abbott Web site recommends taking Synthroid on a empty stomach and allowing three to four hours between the ingestion of the drug and nutrients such as iron, calcium carbonate (TUMS), and high fiber foods. Read the patient information on all medications to get the most out of what you're taking.
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A Beginner's View of Road Bicycling
June 13, 2007, 8:10 am
Wonder what all those spandex-clad cyclists are doing out on the old highway? I found out!
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Summer Sippers... Without the Sugar!
June 12, 2007, 8:17 am
Sometimes nothing is better on a hot Idaho afternoon than a fruity frozen treat! If you make them at home, you will save a little money and can make the drinks as healthy as you want! A quick Internet search will give you thousands of smoothie, slushie, or cooler drink recipes full of exotic fruits and tasty drink bases. The downside of these recipes is that they are usually loaded with sugar from either the drink bases or added granular sugar!
If you find or have a favorite frozen smoothie or slushie recipe, consider the following tips to give it a healthy makeover and sip away!
>If your recipe calls for fruit juice, replace it with a lower calorie alternative such as Diet V8
Splash, "Light" fruit juice, or a Crystal Light variety of similar flavor (Ex. use Crystal Light Sunrise to
replace orange juice in a recipe). Don't forget about using diet sodas or Sugar-Free Kool-Aid either.
>When using frozen fruits, make sure they are not preserved in sugar or syrup!
>If your recipe calls for granular sugar, replace it in equal amounts with either Splenda Granular or
Equal Granular. If you dont have either of those, just use the artificial sweetener packets until desired
sweetness is achieved.
>For smoothie recipes calling for yogurt, make sure to use the light, fat-free varieties to reduce added
sugar and fat in the recipe.
Here are two examples of delicious summer coolers that are calorie friendly!
Refreshing Summer Slushie
Lemonade Cubes:
8 cups cold water
1 (0.13 ounce) package SUGAR-FREE *KOOL-AID® Lemonade Flavor Unsweetened Soft Drink Mix
Super Cool Summer Slushie:
1 1/2 cups cold water
1 (0.13 ounce) package SUGAR-FREE KOOL-AID® your favorite flavor Unsweetened Soft Drink Mix
1 1/2 cups prepared Lemonade Cubes
Make Lemonade Cubes: COMBINE water and KOOL-AID® Soft Drink Mix in a pitcher, stirring until dissolved. Pour mixture into ice trays; freeze until solid, 4 hours or overnight. Store cubes in a zip-top plastic bag in the freezer. Use leftover cubes in ice tea, lemonade, or fruit juice.
Make Super Cool Summer Slushie: PROCESS water, Sugar-FREE Kool Aid®, and Lemonade Cubes in a blender until smooth, stopping to scrape down sides. Serve immediately.
Calories per serving less than 10 calories per 8 oz. serving.
Diet Fruit Smoothie
4 Packets Sugar-free sweetener (like Splenda or Equal)
1/2 cup Strawberries, quartered with the stems and hulls removed*
1 medium peach, skinned and pitted*
1/2 cup lemon juice
ice 6-12 pieces
1/2 cup sugar-free lemonade or diet Sprite
In a blender, combine the sweetener, fruit, and lemon juice. Blend thoroughly. With the blender on, add ice a piece or two at a time. Add as much or as little ice as you desire. Add lemonade or soda and blend until it is combined with the other ingredients. If your smoothie is thick, you may need to use a spoon to stir in the lemonade or soda.
Makes 2 servings, about 50 calories each.
For questions regarding this blog, feel free to contact me at 239-2433
Gwen Coleman, MS, RD, LD
Portneuf Diabetes Education
If you find or have a favorite frozen smoothie or slushie recipe, consider the following tips to give it a healthy makeover and sip away!
>If your recipe calls for fruit juice, replace it with a lower calorie alternative such as Diet V8
Splash, "Light" fruit juice, or a Crystal Light variety of similar flavor (Ex. use Crystal Light Sunrise to
replace orange juice in a recipe). Don't forget about using diet sodas or Sugar-Free Kool-Aid either.
>When using frozen fruits, make sure they are not preserved in sugar or syrup!
>If your recipe calls for granular sugar, replace it in equal amounts with either Splenda Granular or
Equal Granular. If you dont have either of those, just use the artificial sweetener packets until desired
sweetness is achieved.
>For smoothie recipes calling for yogurt, make sure to use the light, fat-free varieties to reduce added
sugar and fat in the recipe.
Here are two examples of delicious summer coolers that are calorie friendly!
Refreshing Summer Slushie
Lemonade Cubes:
8 cups cold water
1 (0.13 ounce) package SUGAR-FREE *KOOL-AID® Lemonade Flavor Unsweetened Soft Drink Mix
Super Cool Summer Slushie:
1 1/2 cups cold water
1 (0.13 ounce) package SUGAR-FREE KOOL-AID® your favorite flavor Unsweetened Soft Drink Mix
1 1/2 cups prepared Lemonade Cubes
Make Lemonade Cubes: COMBINE water and KOOL-AID® Soft Drink Mix in a pitcher, stirring until dissolved. Pour mixture into ice trays; freeze until solid, 4 hours or overnight. Store cubes in a zip-top plastic bag in the freezer. Use leftover cubes in ice tea, lemonade, or fruit juice.
Make Super Cool Summer Slushie: PROCESS water, Sugar-FREE Kool Aid®, and Lemonade Cubes in a blender until smooth, stopping to scrape down sides. Serve immediately.
Calories per serving less than 10 calories per 8 oz. serving.
Diet Fruit Smoothie
4 Packets Sugar-free sweetener (like Splenda or Equal)
1/2 cup Strawberries, quartered with the stems and hulls removed*
1 medium peach, skinned and pitted*
1/2 cup lemon juice
ice 6-12 pieces
1/2 cup sugar-free lemonade or diet Sprite
In a blender, combine the sweetener, fruit, and lemon juice. Blend thoroughly. With the blender on, add ice a piece or two at a time. Add as much or as little ice as you desire. Add lemonade or soda and blend until it is combined with the other ingredients. If your smoothie is thick, you may need to use a spoon to stir in the lemonade or soda.
Makes 2 servings, about 50 calories each.
For questions regarding this blog, feel free to contact me at 239-2433
Gwen Coleman, MS, RD, LD
Portneuf Diabetes Education
Diabetes & Summer Heat Hydration
June 5, 2007, 3:46 pm
The warm summer months are approaching!!! People with diabetes may have a difficult time with adequate hydration in the heat. Diabetes can lead to an increase in the excretion of urine when blood glucose levels are elevated. It is important for the person with diabetes to prevent dehydration, especially in the outdoors. Staying well hydrated can help prevent fluctuations in blood sugar levels, as well as reduce the risk for heat stoke or exhaustion.
One important step to stay hydrated is to drink plenty of water. It is suggested to drink at least 8-10 glasses of water per day. If one is participating in heavy or prolonged exercise in the warm heat, additional fluid electrolytes may be needed due to the loss via sweating. Electrolyte replacement fluids include: Gatorade or Powerade. It is important to remember to count the amount of carbohydrates in each of these products, as they usually have a considerable amount of sugars. It is suggested to use the electrolyte replacement drink only in half strength by adding additional water.
Remember, if you are out in the summer heat to avoid drinks with caffeine or alcohol. Both caffeine and alcohol have a diuretic effect, meaning they increase the promotion of urine, increasing the risk of dehydration. Enjoy the summer….and drink plenty of good, cool water!
Nancy Bickley, RN, CDE
Portneuf Medical Center-Diabetes Education
One important step to stay hydrated is to drink plenty of water. It is suggested to drink at least 8-10 glasses of water per day. If one is participating in heavy or prolonged exercise in the warm heat, additional fluid electrolytes may be needed due to the loss via sweating. Electrolyte replacement fluids include: Gatorade or Powerade. It is important to remember to count the amount of carbohydrates in each of these products, as they usually have a considerable amount of sugars. It is suggested to use the electrolyte replacement drink only in half strength by adding additional water.
Remember, if you are out in the summer heat to avoid drinks with caffeine or alcohol. Both caffeine and alcohol have a diuretic effect, meaning they increase the promotion of urine, increasing the risk of dehydration. Enjoy the summer….and drink plenty of good, cool water!
Nancy Bickley, RN, CDE
Portneuf Medical Center-Diabetes Education
Are Fortified Beverages For Real?
June 1, 2007, 8:49 am
By Gwen Coleman
Recently the beverage market has seen a steady increase in vitamin and mineral fortified drinks. These new "vitamin waters" and "diet drinks plus" are attractive to consumers who think they might benefit from these new products. But will they?
From a dietitian's perspective, the drinks themselves are not harmful and for the most part, provide small amounts of one's daily needs for select vitamins and minerals. As an occasional drink or once daily beverage choice, this does not amount to much. My main concern would be if someone chose to drink these beverages for the majority of their intake and did not drink enough water or milk. This can also lead to getting too much of some of the vitamins and minerals the drinks are fortified with.
Other concerns regarding these fortified drinks are that some do contain empty calories, a fact that might be overlooked if a consumer was distracted by the health claims of the beverage. As a general guideline, it is better to obtain vitamins and minerals by practicing good nutrition and getting a healthy balance, variety, and practicing moderation of all foods. Not chug-a-lugging them!
Recently the beverage market has seen a steady increase in vitamin and mineral fortified drinks. These new "vitamin waters" and "diet drinks plus" are attractive to consumers who think they might benefit from these new products. But will they?
From a dietitian's perspective, the drinks themselves are not harmful and for the most part, provide small amounts of one's daily needs for select vitamins and minerals. As an occasional drink or once daily beverage choice, this does not amount to much. My main concern would be if someone chose to drink these beverages for the majority of their intake and did not drink enough water or milk. This can also lead to getting too much of some of the vitamins and minerals the drinks are fortified with.
Other concerns regarding these fortified drinks are that some do contain empty calories, a fact that might be overlooked if a consumer was distracted by the health claims of the beverage. As a general guideline, it is better to obtain vitamins and minerals by practicing good nutrition and getting a healthy balance, variety, and practicing moderation of all foods. Not chug-a-lugging them!
Idaho Medicaid Offers New Benefit for Overweight Children and Adults
May 20, 2007, 6:57 pm
By Karen Donaldson
As the incidence of overweight and Type 2 diabetes increases in our state - and our local community - there is finally some good news. The Medicaid program in Idaho is now offering a new program called the Idaho Medicaid Preventive Health Assistance (PHA) Benefit. Medicaid will "reward participants for taking personal responsibility and steps to make sure their children stay healthy." Participants can earn points that they can use the same as cash to buy approved products or services.
Two groups of partcipants are eligible for the Behavioral PHA: 1) Participants who indicated during their application process that they or their child is underweight or obese; and 2) Participants who are currently using tobacco and want to quit.
This is GREAT news for Idaho's overweight children and adults. In the past, Medicaid did not pay for health services for obesity management. Now, kids and families can lose weight and get healthy together and receive help doing it. It is truly a proactive step.
To meet the criteria, adults must have a BMI (Body Mass Index) greater than 30 and children must be greater than the 95th percentile on a BMI-for-age graph. There are formulas to calculate your BMI or interested persons can call our office for help. Healthcare providers can also help determine if a person meets the criteria for overweight.
The Medicaid process is amazingly simple. The participant completes a short health history form, has their healthcare provider and our office sign the form, and then sends the completed form back to Medicaid. If the person(s) is eligible, Medicaid sends them a voucher good for services." EXCEL Weight Loss Solutions is an approved vendor and offers many fitness and nutrition programs for children and adults to help them with weight loss. For example, vouchers and points can be used for Kid-Fit Summer Camp Programs and Kid-Fit After School Programs. Medicaid also offers a Wellness PHA benefit. If premiums are current in this program, participants can earn points by keeping their child up-to-date on immunizations and well-child checks. The points can then be used to buy things liked athletic equipment and gym memberships for their child. For a complete list to to www.medicaid.idaho.gov and click PHA. Interested persons can also call the Medicaid PHA Administrator at (877) 364-1843 or contact me at EXCEL Weight Loss Solutions at (20
233-0593.
As the incidence of overweight and Type 2 diabetes increases in our state - and our local community - there is finally some good news. The Medicaid program in Idaho is now offering a new program called the Idaho Medicaid Preventive Health Assistance (PHA) Benefit. Medicaid will "reward participants for taking personal responsibility and steps to make sure their children stay healthy." Participants can earn points that they can use the same as cash to buy approved products or services.
Two groups of partcipants are eligible for the Behavioral PHA: 1) Participants who indicated during their application process that they or their child is underweight or obese; and 2) Participants who are currently using tobacco and want to quit.
This is GREAT news for Idaho's overweight children and adults. In the past, Medicaid did not pay for health services for obesity management. Now, kids and families can lose weight and get healthy together and receive help doing it. It is truly a proactive step.
To meet the criteria, adults must have a BMI (Body Mass Index) greater than 30 and children must be greater than the 95th percentile on a BMI-for-age graph. There are formulas to calculate your BMI or interested persons can call our office for help. Healthcare providers can also help determine if a person meets the criteria for overweight.
The Medicaid process is amazingly simple. The participant completes a short health history form, has their healthcare provider and our office sign the form, and then sends the completed form back to Medicaid. If the person(s) is eligible, Medicaid sends them a voucher good for services." EXCEL Weight Loss Solutions is an approved vendor and offers many fitness and nutrition programs for children and adults to help them with weight loss. For example, vouchers and points can be used for Kid-Fit Summer Camp Programs and Kid-Fit After School Programs. Medicaid also offers a Wellness PHA benefit. If premiums are current in this program, participants can earn points by keeping their child up-to-date on immunizations and well-child checks. The points can then be used to buy things liked athletic equipment and gym memberships for their child. For a complete list to to www.medicaid.idaho.gov and click PHA. Interested persons can also call the Medicaid PHA Administrator at (877) 364-1843 or contact me at EXCEL Weight Loss Solutions at (20
233-0593. 100-Calorie Snack Packs... Dieter's Friend or Foe?
May 7, 2007, 3:05 pm
I am sure by now everyone has seen the 100-calorie snack packs filling the grocery store shelves. These mini-versions of foods usually thought of as off limits can be very tempting and people often ask if they are more helpful or harmful to those trying to lose weight. At first thought, the answer would be "Yes, they are a great idea!" Let me help you see both sides of the coin on this issue, and you can decide for yourself.
Why do dietitians like these new snack "friends"?
>Provide portion control for foods that we need to especially enjoy in limited amounts
>No guilty feelings for eating "bad" snacks because the portions are pre-packaged
>Help control mindless eating/munching
>Convenience of the on-the-go package may help you to not eat other unhealthier snacks
>Increase awareness of what appropriate portions should look like, which can help when you are faced with an entire box of Wheat Thins.
>Can be just enough to satisfy hunger pangs between meals
>Great alternative to higher calorie snack foods
Why might dietitians see these new snacks as "foes"?
>Not nutrient dense for being 100-calorie snacks
>Usually low in fiber
>Not a good choice for ALL of your snack choices
>Some may not curb those hunger pangs and might increase appetite
>May contain high frucose corn syrup or trans fats just because of the types of snacks they are
>Quite pricey when compared to other snacks and portion costs
These are just a few things to consider the next time you contemplate tossing a few varieties into your cart! This dietitian will continue to keep a few varieties around to satisfy a mad sweet tooth but for the most part, you are probably better off choosing snack foods from the food guide pyramid!
For questions regarding this blog, feel free to contact me!
Gwen Coleman, Registered Dietitian
Portneuf Diabetes Education
208-239-2433
Why do dietitians like these new snack "friends"?
>Provide portion control for foods that we need to especially enjoy in limited amounts
>No guilty feelings for eating "bad" snacks because the portions are pre-packaged
>Help control mindless eating/munching
>Convenience of the on-the-go package may help you to not eat other unhealthier snacks
>Increase awareness of what appropriate portions should look like, which can help when you are faced with an entire box of Wheat Thins.
>Can be just enough to satisfy hunger pangs between meals
>Great alternative to higher calorie snack foods
Why might dietitians see these new snacks as "foes"?
>Not nutrient dense for being 100-calorie snacks
>Usually low in fiber
>Not a good choice for ALL of your snack choices
>Some may not curb those hunger pangs and might increase appetite
>May contain high frucose corn syrup or trans fats just because of the types of snacks they are
>Quite pricey when compared to other snacks and portion costs
These are just a few things to consider the next time you contemplate tossing a few varieties into your cart! This dietitian will continue to keep a few varieties around to satisfy a mad sweet tooth but for the most part, you are probably better off choosing snack foods from the food guide pyramid!
For questions regarding this blog, feel free to contact me!
Gwen Coleman, Registered Dietitian
Portneuf Diabetes Education
208-239-2433
What You Need to Know About High Blood Pressure
May 3, 2007, 11:49 am
They call high blood pressure, or hypertension, the silent killer for a reason. You can’t feel it or see it, and without a special instrument to measure it, there is no way to know you have it. Perhaps that’s why studies find that about 30 percent of those with high blood pressure don’t even know they have it. But let high blood pressure go unchecked and you could end up with a heart attack or stroke. It can contribute to the buildup of gunk in your arteries and even result in kidney damage. Overall, high blood pressure affects about one in three American adults and is responsible for about 11 percent of deaths every year. High blood pressure is more common in women than men after age 45, and in women take oral contraceptives, particularly if they are overweight or older.
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Diabetes and Good Nutrition
April 23, 2007, 1:38 pm
Diabetes is a significant and growing health concern in the United States. There are approximately 21 million Americans with diabetes. Diabetes that is poorly controlled can lead to health problems such as: heart attack, stroke, blindness, kidney failure, amputation and others. Good control of your diabetes can dramatically reduce the risk of developing these problems! It can help you to live a longer, healthier life and more importantly, you will feel better.
One important step in gaining control over diabetes is eating properly. It is important to know more about what you eat and how it affects your blood sugar. That way, you can better manage your diabetes.
Please join the diabetes education team of Portneuf Medical Center on Tuesday, April 24 to learn more about “Diabetes and Good Nutrition” by Joanna Davidson, dietitian. The meeting will be held from 12:15 to 1:00 pm at 957 Hospital Way, Building C. There is no charge to attend the event. Please call 239-2430 for any questions.
See you there!
Nancy Bickley, RN, CDE
Portneuf Medical Center-Diabetes Education
One important step in gaining control over diabetes is eating properly. It is important to know more about what you eat and how it affects your blood sugar. That way, you can better manage your diabetes.
Please join the diabetes education team of Portneuf Medical Center on Tuesday, April 24 to learn more about “Diabetes and Good Nutrition” by Joanna Davidson, dietitian. The meeting will be held from 12:15 to 1:00 pm at 957 Hospital Way, Building C. There is no charge to attend the event. Please call 239-2430 for any questions.
See you there!
Nancy Bickley, RN, CDE
Portneuf Medical Center-Diabetes Education
Cholesterol 101
April 19, 2007, 10:55 am
Cholesterol 101
By Kara Birch
Cholesterol is a waxy substance made by the liver and also supplied in the diet through animal products such as meats, poultry, fish and dairy products. Cholesterol is needed in the body to insulate nerves, make cell membranes and produce certain hormones. Too much cholesterol in the blood can lead to cardiovascular disease—America's No. 1 killer. Understanding the facts about cholesterol will help you take better care of your heart and live a healthier life, reducing your risk for heart attack and stroke. Do you know what your cholesterol numbers are?
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By Kara Birch
Cholesterol is a waxy substance made by the liver and also supplied in the diet through animal products such as meats, poultry, fish and dairy products. Cholesterol is needed in the body to insulate nerves, make cell membranes and produce certain hormones. Too much cholesterol in the blood can lead to cardiovascular disease—America's No. 1 killer. Understanding the facts about cholesterol will help you take better care of your heart and live a healthier life, reducing your risk for heart attack and stroke. Do you know what your cholesterol numbers are?
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Springtime Asparagus Tips!
April 18, 2007, 3:32 pm
Asparagus, one of the first vegetables of spring, is full of great nutrients and an easy add to your diet.
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Mended Hearts Support Group- April 11th
March 29, 2007, 2:03 pm
Mended Hearts Support Group
Join us on Wednesday, April 11th, from 6:30-8pm for the Mended Hearts Support Group Meeting. The support group will meet at Portneuf Medical Center, 957 Hospital Way, Building C. Mended Hearts, which is affiliated with the American Heart Association, is a national nonprofit organization offering the gift of hope to heart patients, their families and caregivers for more than 50 years. Recognized for its role in facilitating a positive patient-care experience, Mended Hearts partners with 460 hospitals and rehabilitation clinics and offers services to heart patients through visiting programs, support group meetings and educational forums. Our mission is to "inspire hope in heart disease patients and their families."
Because Mended Hearts is made up of the very kinds of people it serves—heart patients, their families, and others impacted by heart disease, its members draw on personal experience as they help others. Mended Hearts support groups help people understand that there can be a rich, rewarding life after heart disease. Members listen, share their experiences, learn from healthcare professionals and volunteer to talk to other heart patients about what they may face including lifestyle changes, depression, recovery, and treatment.
This is the 2nd chapter in Idaho, and the only one in Southern Idaho. For more information about this group, please go to: www.mendedhearts.org or call 239-2431.
Kara Birch
Cardiovascular Educator
Portneuf Medical Center
239-2431
Join us on Wednesday, April 11th, from 6:30-8pm for the Mended Hearts Support Group Meeting. The support group will meet at Portneuf Medical Center, 957 Hospital Way, Building C. Mended Hearts, which is affiliated with the American Heart Association, is a national nonprofit organization offering the gift of hope to heart patients, their families and caregivers for more than 50 years. Recognized for its role in facilitating a positive patient-care experience, Mended Hearts partners with 460 hospitals and rehabilitation clinics and offers services to heart patients through visiting programs, support group meetings and educational forums. Our mission is to "inspire hope in heart disease patients and their families."
Because Mended Hearts is made up of the very kinds of people it serves—heart patients, their families, and others impacted by heart disease, its members draw on personal experience as they help others. Mended Hearts support groups help people understand that there can be a rich, rewarding life after heart disease. Members listen, share their experiences, learn from healthcare professionals and volunteer to talk to other heart patients about what they may face including lifestyle changes, depression, recovery, and treatment.
This is the 2nd chapter in Idaho, and the only one in Southern Idaho. For more information about this group, please go to: www.mendedhearts.org or call 239-2431.
Kara Birch
Cardiovascular Educator
Portneuf Medical Center
239-2431
Trail Mix Tips!
March 26, 2007, 8:54 am
Now that spring has arrived, more people will be venturing out of winter hibernation and starting to play. Whether this means hiking, biking, camping, running, or team sports, they will need fuel for these events. Preferable quick fuel. And because no one wants to pack around utensils, separate foods, and clean-up after the snack, trail mixes are a great option.
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Do You Know the New American Heart Association Guidelines?
March 15, 2007, 2:08 pm
The American Heart Association’s guidelines for Preventing Cardiovascular Disease in Women have been updated from the 2004 version to address women's lifetime heart disease risk- both prevention of heart disease and treatment for those with existing heart disease.
Recommended lifestyle changes include managing blood pressure, weight control, increased physical activity, alcohol moderation, sodium restriction, and an emphasis on eating fresh fruits, vegetables and low-fat dairy products.
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Recommended lifestyle changes include managing blood pressure, weight control, increased physical activity, alcohol moderation, sodium restriction, and an emphasis on eating fresh fruits, vegetables and low-fat dairy products.
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A Fresh Look at Women's Heart Disease
March 8, 2007, 9:40 am
By Kara Birch
Heart disease, long perceived as primarily a male problem, is the No. 1 cause of death among women in the United States, resulting in more female deaths every year than all types of cancer combined. More women than men die of heart disease. Do you know the signs and symptoms of a heart attack?
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Heart disease, long perceived as primarily a male problem, is the No. 1 cause of death among women in the United States, resulting in more female deaths every year than all types of cancer combined. More women than men die of heart disease. Do you know the signs and symptoms of a heart attack?
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Restaurant Eating... Is Splitting the Meal Enough?
March 5, 2007, 10:32 am
When it comes to eating out at restaurants, where we usually don't have access to nutrition information, I tell my patients if they split the meal, they are probably going to be better off as far as not taking in too many calories and fat grams. Now though, I am beginning to wonder if that is enough. When I eat out, I tend to observe those around me and what they are ordering. I almost always see an appetizer start off every meal. Do we remember to count those calories and fat grams? Then I see the entrees arrive, most often one for each person. Then, the waitstaff arrives to suggest a delectable dessert to top off the evening. Even with seams busting and buttons on the verge of popping, I see a dessert or two arrive at the table minutes later. Now, some people may eat like this on the once-a-month-or-so occasion, but what about the people who are eating an average of four commercially prepared meals per week?
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Who needs sleep?
March 3, 2007, 4:56 pm
By Michael Brennen
Virtually every animal species needs sleep, although the amount necessary for optimal functioning varies greatly. Humans are no exception.
What happens when we don’t get enough sleep? While individual sleep needs vary widely, anyone suffering from a lack of sleep can recite a list of ill effects. Whether it’s an occasional poor night or chronic sleep disturbances, people may experience irritability, a lack of energy, difficulty concentrating or staying focused, and the tendency to become drowsy and doze off when involved in sedentary activities.
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Virtually every animal species needs sleep, although the amount necessary for optimal functioning varies greatly. Humans are no exception.
What happens when we don’t get enough sleep? While individual sleep needs vary widely, anyone suffering from a lack of sleep can recite a list of ill effects. Whether it’s an occasional poor night or chronic sleep disturbances, people may experience irritability, a lack of energy, difficulty concentrating or staying focused, and the tendency to become drowsy and doze off when involved in sedentary activities.
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Free Exercise Night- Feb. 21st
February 20, 2007, 9:40 am
Exercise Night
Portneuf Medical Center is sponsoring an exercise night, Feb. 21st, from 6-7pm, on the East Campus, Cafeteria (777 Hospital Way, basement). Come join us for a free exercise class. All ages are welcome. Plan on wearing comfortable shoes. The instructor is provided by the Community Recreation Center. The new 2007 guidelines for preventing cardiovascular disease in women recommends a minimum of 60-90 minutes of moderate-intensity activity (e.g. brisk walking) on most, and preferably all, days of the week. For more information, please call Kara at 239-2431.
Kara Birch
Cardiovascular Educator
Portneuf Medical Center
Portneuf Medical Center is sponsoring an exercise night, Feb. 21st, from 6-7pm, on the East Campus, Cafeteria (777 Hospital Way, basement). Come join us for a free exercise class. All ages are welcome. Plan on wearing comfortable shoes. The instructor is provided by the Community Recreation Center. The new 2007 guidelines for preventing cardiovascular disease in women recommends a minimum of 60-90 minutes of moderate-intensity activity (e.g. brisk walking) on most, and preferably all, days of the week. For more information, please call Kara at 239-2431.
Kara Birch
Cardiovascular Educator
Portneuf Medical Center
Warning Signs of Obesity in Kids Ages 2-20 Years
February 14, 2007, 11:19 pm
By Karen Donaldson
We know how hard it is as adults to lose weight, but how hard is it for kids? Unfortunately, it may be just as hard, or harder, for kids to lose weight which is why a number of childhood obesity experts are advising us to do our best to prevent kids from becoming overweight in the first place.
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We know how hard it is as adults to lose weight, but how hard is it for kids? Unfortunately, it may be just as hard, or harder, for kids to lose weight which is why a number of childhood obesity experts are advising us to do our best to prevent kids from becoming overweight in the first place.
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Meal Replacement Bars or Candy Bars in a Fancy Wrapper?
January 30, 2007, 11:07 am
The next time you grab a handful of meal replacement bars from the grocery store shelf, stop and ask yourself "Is this really necessary?" Many of us use these bars for snacks between meals or a meal on the go and unfortunately for our waist lines, we may be doing more harm than good!
There are more bars out there that provide too much sugar and fat and are more like a close-relative to Uncle Snickers or Aunt Kit Kat! When looking for a good bar, it should contain 5 grams of fat or less and no trans fats (a.k.a. "partially hydrogenated _____ oil"
. Look for the fiber content to be at least 4 grams and grams of sugar to be less than 12 grams. The USDA suggests a daily limit of 40 grams of added sugar in our diets, which is the equivalent to 10 teaspoons. You don't really need a bar that boasts high-protein content, most of us get enough protein in our diets as it is. A good amount of protein is about 15 grams per bar if you are interested though.
Once you have made your choice, you still should not rely to heavily on these bars. Our bodies much more prefer the nutrients from a variety of actual foods and they can be much more satisfying too! I typically keep a couple of bars around for times when I am going to be going longer than five hours between my meals.
Some people have asked me about the benefits of using these bars as meal replacements in a weight loss program. They can help with weight loss because they typically provide less calories in a meal than if you were to have an actual meal BUT once you stop eating the bars and revert back to actual foods, you may regain the weight if you are not careful to monitor the calories from the foods you are now eating.
For questions regarding this article, please post a comment or you can reach me at 239-2433
Gwen Coleman, MS, RD, LD
Portneuf Diabetes Education
957 Hospital Way, Bldg. D
Pocatello, ID 83201
There are more bars out there that provide too much sugar and fat and are more like a close-relative to Uncle Snickers or Aunt Kit Kat! When looking for a good bar, it should contain 5 grams of fat or less and no trans fats (a.k.a. "partially hydrogenated _____ oil"
. Look for the fiber content to be at least 4 grams and grams of sugar to be less than 12 grams. The USDA suggests a daily limit of 40 grams of added sugar in our diets, which is the equivalent to 10 teaspoons. You don't really need a bar that boasts high-protein content, most of us get enough protein in our diets as it is. A good amount of protein is about 15 grams per bar if you are interested though. Once you have made your choice, you still should not rely to heavily on these bars. Our bodies much more prefer the nutrients from a variety of actual foods and they can be much more satisfying too! I typically keep a couple of bars around for times when I am going to be going longer than five hours between my meals.
Some people have asked me about the benefits of using these bars as meal replacements in a weight loss program. They can help with weight loss because they typically provide less calories in a meal than if you were to have an actual meal BUT once you stop eating the bars and revert back to actual foods, you may regain the weight if you are not careful to monitor the calories from the foods you are now eating.
For questions regarding this article, please post a comment or you can reach me at 239-2433
Gwen Coleman, MS, RD, LD
Portneuf Diabetes Education
957 Hospital Way, Bldg. D
Pocatello, ID 83201
Go Red For Women
January 25, 2007, 11:59 am
Go Red For Women
By Kara Birch
Go Red For Women is the American Heart Association’s nationwide movement that celebrates the energy, passion and power we have as women to band together and wipe out heart disease. Thanks to the participation of millions of people across the country, the color red and the red dress have become linked with the ability all women have to improve their heart health and live stronger, longer lives.
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By Kara Birch
Go Red For Women is the American Heart Association’s nationwide movement that celebrates the energy, passion and power we have as women to band together and wipe out heart disease. Thanks to the participation of millions of people across the country, the color red and the red dress have become linked with the ability all women have to improve their heart health and live stronger, longer lives.
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