YOU CAN EAT A Healthy Diet ... with just a few easy steps
You want to eat a healthy diet, but you don’t know where to start. Don’t be discouraged, it’s not that hard!
Cooking your own meals in your own kitchen is the best way to know you are getting a healthy and balanced diet. Start now by following these simple rules and you will begin your journey to a Healthy Lifestyle.
Healthy Food- 4 Simple Steps to remember:
Fruits and vegetables -either fresh or frozen- are important. Whole grains, which are the “good” carbs, are needed in a meal. Fats are necessary, but go for the good fats which include fish, unsalted nuts, olive oil, canola oil, avocado, and dark chocolate (who said eating healthy couldn’t be fun!). And you will need a lean protein to round it out. There are two ways to add a lean protein: non-animal protein like beans, peas, soy, tofu and certain seeds or lean animal protein found in skinless poultry and low-fat dairy.
Healthy Drinks:
Water or Club soda are the best options. Try to avoid soft drinks (regular or diet).
If you drink alcohol - remember to do so in moderation. This means one drink per day for a woman, two for a man (one alcoholic drink equals 15 grams of pure alcohol). Coffee and tea are fine choices also, just keep the coffee to no more than 5 cups a day. Green tea is rich in antioxidants and can be served hot or cold.
In your journey to eat healthy, there are also a few things to be aware of or to avoid when you choose your food.
Eggs are fine - up to 5 a week is generally accepted. Some experts say we can eat 2-3 a day (including the yolk). However, this is somewhat controversial.
Beef or red meat should be limited to once a week. Red meat contributes to colon cancer as well as artery and heart disease.
Fast food and deep fried food should be AVOIDED. They are high in calories, have a high salt content, and a high amount of unhealthy (saturated and trans-) fats.
Eating out is also acceptable, but don’t make a habit of it. You should not go out to eat more than once a week and be aware of what you order. Even a salad at a restaurant could be loaded with salt and bad (saturated) fat in the dressing. Also, the salad is usually accompanied with bread sticks which contain too much salt and bad carbs. Plus, you’ll be more tempted to order that high-fat dessert in a restaurant!
Energy drinks and sugary beverages may be unhealthy and should be used in moderation, if at all. The science behind diet drinks is unclear and their long term effects may be harmful. Even though they have zero or near zero calories, they cannot be recommended as a healthy choice.
If you couple your healthy diet with near-daily exercise you are on your way to a healthy lifestyle. When you practice both, you feel proud about your achievements. That gives you the necessary strength to resist temptations when eating (which lead to long-term health problems, not to mention an unflattering figure).
“Enjoy a wonderful healthy meal surrounded by people you love!” - Dr. Anthony Pothoulakis
Your healthy meals should be your own free choices and should not be imposed on you. They must give you pleasure and make you happy, not miserable. Once you learn to enjoy them, you will be living a healthy lifestyle (healthy diet and exercise) and not even think twice about it!
My Doctor Says I Have High Blood Pressure. What Does This Mean?
So you just got home from your doctor’s appointment and he or she told you that you have high blood pressure. What does that mean exactly? Here are some of the implications:
You and your doctor need to answer the question: over a period of the next few weeks is my blood pressure, as checked at my own home environment, frequently above 140/90 mm Hg?
Why is a high blood pressure important?
If it is really high, what do I need to do about it?
For the young and the middle-aged (less than 60 years old) the best top number (systolic) is no higher than 115-120 and the bottom no higher than 75-80. However, the medically accepted thresholds for diagnosing high blood pressure (“hypertension”) are set at 140 for the top and 90 for the bottom. The reason is that a blood pressure higher than 140/90 (“140 over 90”) has been consistently linked to severe and, frequently irreversible, health problems like:
Stroke
Heart attacks
Thick and stiff heart muscle (“hypertrophy” and “diastolic dysfunction”) and a large left atrium (one of the four heart chambers) that can, over time, lead to heart failure and atrial fibrillation
Kidney failure
Enlarged aorta and aortic aneurysm (the main highway that distributes blood from the heart to the rest of your body becomes dangerously enlarged)
A single measurement over 140/90 does not establish the diagnosis of hypertension, nor does it mean you are going to suffer from the complications we just mentioned. However, it is a warning and a strong indication that you yourself start monitor your blood pressure at home, under conditions of rest (always while seated for 3-5 minutes), for at least 10-15 times over the next couple of weeks. The best times of the day to monitor blood pressure are, for those who sleep at night and work during the daytime:
early in the morning, as soon as you wake up (after you empty your bladder)
between 6-9 in the evening
If your blood pressure readings have been consistently higher than 140 over 90 over a number of weeks or months, then you need to:
be started on medications and
follow closely those healthy lifestyle elements that help reduce blood pressure (reduce your sodium intake by at least 50%, eat every day 5-9 portions of fresh or frozen fruits and vegetables, do not drink more than moderate amounts of alcohol, exercise at least 5 times a week for 40 minutes at a time, and, if overweight or obese, aim at losing 5% of your body weight)
Also, you may have high blood pressure if only one of the numbers (either the top or the bottom) is consistently higher than what it should be over a period of time, such as weeks or months. So what are the ranges of blood pressure that your doctor uses to measure you?
A blood pressure reading has a top number (systolic) and a bottom number (diastolic). The ranges are:
Normal: Less than 120 over 80 (120/80)
Prehypertension: 120-139 over 80-89
Stage 1 high blood pressure: 140-159 over 90-99
Stage 2 high blood pressure: 160 and above over 100 and above
High blood pressure in people over age 60: 150 and above over 90 and above
There is newer scientific evidence, however, that, individuals younger than 60 years, should aim at a blood pressure of less than 120/80 instead of the traditionally accepted 140/90.
When your blood pressure is high, it puts an extra strain on your already hard-at work arteries and heart. This is translated into extra strain on your body's major organs - your heart, your brain and your kidneys. This extra strain may increase your risk of developing additional health problems in the near or distant future - for example heart attacks, strokes, atrial fibrillation, heart failure, aortic aneurysms, dementia, and kidney disease. This end-organ damage is frequently irreversible and may necessitate invasive and risky procedures with less than guaranteed success.
The best opportunity to avoid the long-term serious and irreversible complications of high blood pressure is to implement healthy lifestyle changes and accept taking medications as soon as hypertension is diagnosed. Unfortunately, many younger individuals with high blood pressure refuse taking medications, usually for the rest of their life, while allowing this slow and indolent killer to damage their arteries and key organs beyond repair. If they could only see the constant torture their arteries go through when their blood pressure is high, they would surely change their mind!
As it stands now, the exact cause of high blood pressure is not known, but there are several factors and conditions that may play a role in its development such as:
Smoking
Being overweight or obese
Lack of physical activity
Too much salt in the diet
Too much alcohol consumption (more than 1 to 2 drinks per day)
Stress
Older age
Genetics
Family history of high blood pressure
Chronic kidney disease
Adrenal and thyroid disorders
Sleep apnea
As you can see, the good news is that these problems do not develop overnight. Instead, these issues are the result of damage that has been occurring over a long period of time. That is usually due to the high blood pressure being left untreated over a very long period of time. Therefore, the sooner you can lower your blood pressure and the longer you can keep it under control, the better. The obvious benefit is that you will be putting less strain on your arteries and major organs as well as lowering your risk of developing any of the health problems that we described above.
New Year’s Health ‘Re-Solutions’
Aiming at an almost daily practice of a healthy lifestyle is my suggestion for 2016 health resolution.
Here I need to explain two things: first, what healthy lifestyle really means in practical terms and, second, why I believe that embracing and practicing a daily healthy lifestyle makes a better new year’s resolution than losing weight.
A healthy lifestyle means not smoking, following a healthy diet (six or more portions of fresh fruits and vegetables, taking in the good fats and lean protein, avoiding the bad fats, significantly limiting the intake of salt and sugar and controlling our calories) in at least 90% of our meals, near-daily exercise (combination of aerobic, low-weight resistance, and stretching), not drinking more than moderate amounts of alcohol (no more than one alcoholic beverage daily for women or two for men) and avoiding prolonged or unnecessary use of non-steroidal anti-inflammatory medications (‘NSAIDs’). The practice of a healthy lifestyle should be coupled with monitoring, with the help of our doctor, our blood pressure and LDL cholesterol and with keeping our wellness visit appointments.
Losing weight as a new year’s resolution is a cliché. A goal of weight loss at any cost or by any means does not improve our health or prolongs our longevity as much as the consistent practice of a healthy lifestyle (and keeping our blood pressure and LDL cholesterol low). Additionally, for so many people, weight loss can be difficult-if not impossible- to achieve and the struggle to lose weight may deteriorate into a frustrating uphill battle, a daily nightmare that can make people feel worthless and give up on their health altogether. Finally, a near-daily practice of a healthy lifestyle very often results, over time, in a healthy and sustainable weight loss.
Here is a personalized list of healthy daily practices, with emphasis on individual health profiles:
If you smoke, quit. Daily exercise and a perfect diet won’t come even close to offering you the health benefits of quitting smoking. Smoking, even as your only vice, is plenty capable of destroying your arteries (giving you heart attacks and strokes) and your lungs (causing emphysema) and contributing to an assortment of cancers, provided you continue to smoke long enough (it may take a couple of decades for smoking to destroy a young human body, considerably less for a middle-aged one)
If you have high blood pressure, eliminate salt from your diet, take your medications, and monitor your blood pressure at home, aiming at the blood pressure goals that your physician recommends for you (less than 140/90 mm Hg, or even lower, depending on your medical history)
If you are diabetic, do whatever it takes to keep your A1c at the level your physician recommends (around 7% or even lower, again depending on your unique health circumstances), monitor your blood sugar and blood pressure at home and discuss with your doctor whether a statin is appropriate for you.
If you have high cholesterol, eat at least six portions of fresh fruits and vegetables a day, take in the good fats (in the forms of fish, olive oil, unsalted nuts, or dark chocolate) and discuss with your doctor whether medications are necessary
If you are overweight or obese, eat a healthy diet, exercise at least five times a week (including not only aerobic but also resistance and stretching exercises), don’t smoke, do not drink more than moderate amounts of alcohol, make your home as sugar-free as possible, and keep your blood pressure and LDL cholesterol low, with the help of your physician. If your obesity has already caused significant health problems, discuss with your doctor about bariatric surgery and obesity-treating medications.
Remember: it is what we do on most of our days that counts. Good health is built or destroyed, one day at a time.
Have a most healthy 2016!
Approaching Thanksgiving
How to balance the enjoyment of the festivities with staying committed to a healthy lifestyle?
The right to savor the abundant and delicious food of the holidays comes along with the responsibility to take advantage of the time off of work and to increase our level of physical activities. Having fun does not mean we have to add 10 pounds to our waistline before the year is over. Here is a simple and doable suggestion:
Start planning a few days before the holidays and budget about an hour (early in the day) to spend exercising. Combining aerobic exercise (walking, biking, hiking, swimming) along with light weights and stretching is best. Then, about half an hour to an hour before dinner, eat two portions of fresh fruits (a large apple and a banana, an orange or some berries).
Once you have arrived at your feast destination, bypass the ordeuvres and start by filling half of your plate with salads and the other half with lean meat (turkey). Avoid eating in a hurry. After you finish your first plate, allow yourself the freedom to choose anything else you may like, if you are still hungry.
You will be surprised how much more control over your eating you will have and how much more confident and happier you will be at the end of the day.
So, stay true to the spirit of the holidays and enjoy the food and the fellowship without sacrificing your long-term health goals.
Happy Thanksgiving!
12 Health Tips to Live By
Balance is everything: achieving a healthy balanced lifestyle is not difficult if you take it in steps, adding another layer of good healthy habits to the ones you have already conquered. Remember that a healthy balanced diet, regular exercise, and no smoking are the pillars of a healthy lifestyle.
Eating healthy is all about balance. Although the majority of our diet should be made of nutritious foods, every now and then it’s perfectly okay to have a small slice of pizza for lunch or a piece of pie after dinner. After all, treats are a part of life – but it's important to recognize when we're pushing things too far. Indulgent food should be savored, but only occasionally.
1. It’s not just greens; variety is key
When it comes to veggies, eat the rainbow: different colors provide you with a variety of nutrients your body needs to stay strong and healthy! Think orange (for carrots and sweet potatoes), red (for beets) and white (for cauliflower).
2. Cook from scratch
This is one of the essential life skills you should master. It is the only way to get full control over what goes into your food.
3. Balance your diet
Make it your goal to eat a balanced diet that is based primarily on the good carbs (fresh fruits, vegetables, and whole grains), good fats (olive oil, fish, and unsalted nuts), and lean, low-fat protein (skinless white meat, low-fat dairy, beans, and soy).
4. Understand what you eat
Know where your food comes from. Is your milk produced in a local, organic, dairy farm? Is your beef raised without antibiotics? Peaches from Georgia and lentils from Oregon? Go for them!
5. Avoid empty calories; eat the full ones, instead
Consent only to those calories that provide your body with minerals, vitamins, antioxidants, fiber, lean protein, and good fats. Say no to empty calories coming from cookies and desserts. Make every calorie count!
6. Never skip breakfast
Breakfast not only kick-starts your metabolism but it also helps you be awake and alert throughout the day. Always in a hurry? Grab a banana and a coffee before you leave home and have grapes in a plastic container once you arrive at work. An apple around 10.00 am will carry you smoothly to your lunch break.
7. Read the fine print
Reading food packaging correctly is critical. Does the recommended portion size fit your size needs? Don’t forget to focus on the salt, sugar, and saturated fat content.
8. Drink more water
Water should be an essential part of your diet. Drinking plenty of water and avoiding empty calories from sugary beverages like sodas, energy drinks or sugar-containing juices, helps you feel full for longer. Choose to eat your calories; don't drink them.
9. Keep active
Exercise is an extremely important factor in staying healthy so try to be as active as you can. Maximize the time you stand up and walk at work or at home, and minimize the time you sit. Opt for a combination of aerobic exercise, light weight lifting and stretching exercise at the gym.
10. Get some shut eye
Making sure you get enough sleep (7-9 hours for most of us) is an essential part of being healthy. Solid REM sleep directly affects how well we are able to grow and act in life. While we're asleep, our bodies have the time to repair.
11. No smoking
Smoking or chewing tobacco or smoking cigars, hookah, vapor, or e-cigarettes, releases thousands of destructive chemicals into our system, damaging our arteries. Smoking can also cause emphysema and several forms of cancer.
12.If you drink alcohol, do so in moderation
Small amounts of alcohol, that is one alcoholic drink per day for women or one-to-two drinks per day for men (one drink is about 15 gm of alcohol, approximately the amount of alcohol contained in one beer, 4 ounces of wine or 1.5 ounces of spirits) is consistent with healthy lifestyle and is good for our health. However, alcohol in larger than recommended quantities becomes a poison for our brain, heart, pancreas and liver and can cause several forms of cancer, depression and is responsible for many deadly motor vehicle accidents. While having one beer per night every day of the week is OK, having seven beers on Saturday is not (even if you don't drink any alcohol for the rest of the week).