Five Best Tips for Putting Your Best Fork Forward to Shed the Winter Pounds

Healthy resolutions for the New Year 2017.

Did you know that March is National Nutrition Month?  Every year, the Academy of Nutrition and Dietetics generates a nutrition, education and information campaign.  This year’s message is “Put Your Best Fork Forward.”

Each person has the tools to make healthy dietary choices.  Now  that winter is coming to an end, and spring is approaching, it is a wonderful time to reflect on our current habits and lifestyle and decide which tools we will use to shed some excess weight gained over the winter months.

Tool #1 – Balance

  • Visit Choose My Plate at https://www.choosemyplate.gov/ – Use the “my plate” method of ½ plate non starchy veggies, ¼ plate protein, ¼ plate fiber rich carbohydrate to balance your nutrients throughout the day.
  • Drink water or mild instead of sweetened beverages (soda or juice).
  • Eat healthy snacks, such as fruits/nuts with yogurt or crackers with peanut butter.
  • Substitute processed or artificially flavored food items with natural unprocessed foods. By skipping the cookies and having a piece of fruit, you will get more vitamins and fiber allowing your body to feel more energized throughout the day.

Tool #2 – Let’s get Physical

Physical activity, in any form, is imperative for managing weight. Some ways to get more active are:

  • Consider non weight bearing exercises such as using resistance bands for building muscle and increasing flexibility, stationary bike or water aerobics.
  • Walking 10,000 steps per day is equivalent to walking five miles! Aim to achieve as many steps as possible throughout the day such as parking your car a little further from your destination, taking the stairs instead of the elevator and partaking in walking breaks, especially if you are sitting for most of the day.
  • March gives us extra daylight, so the best way to utilize this extra time is by being active. Activities such as walking, jogging, gardening, swimming and yoga are perfect ways to spend 30 minutes doing an outside activity.

Tool #3 – Reduce Stress

  • Everyone has stress which can obstruct weight loss. Stress increased the hormone called cortisol, which can contribute to weight gain.  Stress also contributes to emotional eating and other damaging behaviors.
  • It is important to ask for help and have support to get through the daily stressors of life. Consider support groups, meditation, coloring, knitting or spending time with a loved one to relieve the stressors in your daily life and help you stay focused and on track of your goals and progress.

Tool #4 – Be SMART About Your Goals

By setting SMART goals, results are greater!  SMART goals encompass five parameters to make the goal more productive:

S          is the SPECIFICS of the goal.  Is the goal definable?

M         is the MEASURABILITY of the goal. Is it possible to track/measure progress?

A          is ATTAINABILITY of the goal.  Is the goal a reasonable one ?

R          is RELEVENCY of the goal.  Is the goal worthwhile and will it meet your needs?

T          is TIMELINESS of the goal.  How much time can you give to accomplishing goals?

Tool #5 – Track Your Progress

  • Keep a diary or journal and record your progress and shortcomings.
  • Keep a food log and track your dietary intake.
  • “There’s an App for that” – There are so many wonderful Apps for goal setting and tracking caloric intake, physical activity, etc., utilize the technology on your smart phone or tablet to monitor your progress.

This article was submitted by Sadia Tahir Khan MS, RD and Michelle Hill, RD, CDN, CDE, Food and Nutrition Department of Flushing Hospital Medical Center

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

National Registered Dietitian Day!

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March 8, 2017, is Registered Dietitian Day. Every year, on the second Wednesday of the month is set aside to honor and highlight the efforts of Registered Dietitians nationwide. Dietitian-Nutritionists work in many sectors of the health field. Here at Flushing Hospital Medical Center (FHMC) Dietitian-Nutritionists work to improve the health of patients, as well as staff. “Registered Dietitian-Nutrition Day is a way for us to continue to spread the word about Dietitian-Nutritionists and the work we do throughout the communities.” stated Michelle Hill, Chief Clinical Dietitian at Flushing Hospital.

In honor of the big day, New York City Council Member Peter Koo awarded a Certificate of Recognition to the hospital’s nutrition team for the commitment they have to the health of others.

Other events at Flushing Hospital included a Healthy Recipe Makeover contest. The first place winner of the contest was Fran Goulston, Coordinator, Performance Improvement, who submitted a recipe using vegetables as an alternative to using red meat in meat balls.

There are approximately 6,600 Registered-Nutritionists in New York State. Each has undergone rigorous academic coursework and training. Dietitian- Nutritionists at FHMC collectively hold bachelors, masters, and PhDs not only in the field of dietetics, but at times in other fields such as business, finance, journalism, and psychology earning them the title of “The Nutrition Experts.”

Flushing Hospital Medical Center urges everyone to make a healthy choice a day to reach your health goals.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

What is Herbal Medicine?

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Herbal medicine, also known as herbalism or botanical medicine is a method of treating health-related issues, based on the use of plants or plant extracts that may be eaten or applied to the skin.

Herbal remedies are well rooted in medical practice.  Since ancient times, doctors have collected information about herbs to treat a variety of illnesses and to assist with bodily functions.

As a result, more than a quarter of all medicines used today contain active ingredients derived from those same ancient plants. While herbal medicine is not a licensed profession in theUnited States, herbal remedies, in the form of extracts, tinctures, capsules and tablets, as well as teas, may be recommended by healthcare professionals.

Herbal medicine blurs the line between foods and medicines.  Using herbs and spices that have a disease-preventive affect in foods is one of the best ways to take advantage of their healing power.Herbal medicine has been used to treat or alleviate virtually every possible medical condition.

Some of the most popular herbal remedies and conditions for which they are used include:

  • Aloe – used topically for minor burns, sunburns, skin irritation or inflammation
  • Chamomile Tea – ingested for upset stomach, heartburn, indigestion and colic
  • Echinacea – ingested for colds, flu and sore throat
  • Garlic – ingested to possible reduce cholesterol and blood pressure, treat fungal infections and colds
  • Ginger – ingested for nausea and motion sickness and as an anti-inflammatory
  • Peppermint Tea – ingested for indigestion, nausea and other digestive problems
  • Tea Tree Oil – applied topically for fungal infections such as athlete’s foot and fungal infections of the toenails and fingernails
  • Tumeric – ingested to combat inflammation and protect agains cancer and Alzheimers disease

This information is solely for informational purposes.  It is not intended to be medical advice.  Before undertaking any course of treatment, you should seek the advice of your phsician or other health care provider.

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All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Resolve to Eat Right

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With the holidays drawing to a close, it will soon be the time for resolutions.  Why not make eating right a part of your resolution.

Eating right doesn’t have to be complicated.  You can begin with a simple shift to lean meats, fruits, vegetables, and complex carbohydrates into your nutritional regimen while lessening your intake of processed foods, white flour and sugar.

For more information on eating right, contact the Flushing Hospital Medical Center’s  Ambulatory Care Center at  718-670-5486 to speak with a nutritionist.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Eating On-The-Go

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Juggling home and work is a struggle and maintaining healthy eating habits while we are on-the-go can add to its level of difficulty.  Or should it?

Here are some tips that may make your hectic lifestyle somewhat simpler by planning meals on-the-go:

Plan your menu – Planning meals well in advance will help make sure your meals are healthier and well-balanced.

Avoid fast food baked goods for breakfast – Instead of choosing a wholesome “looking” muffin, reach for a yogurt smoothie.  It will provide you with vitamin C and potassium, high fiber and keep you full from breakfast to lunch.

Prepare Coffee or Tea at home – While waiting in line at your local coffee shop, you may be more apt to choose an unhealthy breakfast choice.  Skip the impulse purchase and brew your coffee or tea at home.

Eat lunch – When you’re busy, it’s easy to lose track of time and skip lunch.  No matter how heavy your workload, make time to leave the office and eat your brown bagged lunch.  Starving through lunch will only lead to overeating later.

Dine-out – You are bound to grab a meal outside of home due to family activities and busy schedules.  That doesn’t mean you have to leave your healthy choices behind.  Eat moderately and divide your plate into two servings.  Ask for a bag to take your leftovers home.  Only eat until you are satisfied, not stuffed.

Eating on the run is never ideal, but it will inevitably happen to most of us.  You need to prioritize time to eat healthy and although a home cooked meal isn’t always possible, that doesn’t mean you can’t make good choices on the go.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Seaweed – The Superhero of Superfoods

Chuka seaweed salad

In the realm of superfoods, seaweed has been underrated.  For years, seaweed has been wrapped around spicy tuna rolls or was used as an ingredient for salad, but it’s recently come to the attention of nutritionists and foodies alike that seaweed just might be the superhero of superfoods!

With its low calorie, nutrient-packed makeup, seaweed has many benefits that make eating it trendier than ever before.

Some reasons to try this healthy option are:

Seaweed…

  • contains vitamins A and C, calcium, iodine and potassium
  • is rich in protein
  • can help regulate estrogen and estradiol levels
  • is packed full of antioxidants
  • contains a healthy amount of dietary fiber
  • is full of heart healthy fats

If there is a downside to eating seaweed, it would be its sticky, slimy texture, but the healthy benefits far outweigh any downside.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Natural Remedies for Constipation

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Everyone knows that being constipated can be a very uncomfortable feeling and pharmaceutical companies offer us all kinds of products to alleviate the condition. Many of these contain chemicals that taken in large quantities or that are used to frequently can have harmful side effects. What many people don’t realize is that there are also simple natural home remedies that may work just as well and are generally well tolerated.
Constipation may be caused by stress, lack of fiber in the diet, being inactive physically, weak abdominal muscles, hemorrhoids, not enough fluid intake and certain foods can lead to difficulty going with bowel movements. It is a good idea to determine what the cause might be before beginning a home therapy treatment plan. If it happens only occasionally these remedies may work, if it is more frequent, a trip to the doctor is advised.
Some home remedies that you may want to try are:
• Lemon juice and warm water
• Fennel seeds – dry roasted fennel, ground up into a powder and taken with water
• Figs – soak in water for a few hours then peel the skin, grind them up and eat them
• Castor oil – one to two teaspoons
• Honey – A teaspoon taken daily
• Dandelion tea – one cup two or three times a day
• Flax seed – one tablespoon in a glass of water.  Wait two hours before drinking
It is very important that a person drink at least eight glasses of water every day. People who are constipated often have low fluid intake and this is an essential component of having regular bowel movements. If you suffer from frequent constipation, it is a good idea to speak to a doctor who may be able to identify the cause and offer a solution. To schedule an appointment with a doctor at Flushing Hospital, please call 718-670-6071.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.