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Posts Tagged ‘Heart Disease’

As the air cools in the fall we often lean towards fixing those comfort foods for our family. Things like: mac and cheese, chili soup, spaghetti sauce and pasta, chicken and noodles all taste good to us. Many of us are also concerned with making our meals as healthy as possible to prevent chronic disease risk, or just improve our health in general. Here are some ideas to “Soup UP” your next pot of chili:chili-2

  • Ground meats – Switch your regular ground chuck out for a ground sirloin or lean ground turkey (even turkey sausage). Look at the fat or % lean and go as lean as you can for the price. Another protein option could be meatless veggie protein crumbles – they will reduce the fat, but still have the same texture as other ground meats. This product is typically found in the freezer section of stores.
  • Beans – Instead of using just red kidney beans, try 2 different kinds of beans. Beans that are brighter color will have higher antioxidant properties (red, black or brown). Some research studies have found diets rich in the antioxidants in beans to result in lower cancer risks for breast, stomach, colorectal, kidney and prostate cancer. By combining the types of beans you can pick up the benefits from several different varieties.
  • Diced Vegetables – Replace your chopped onion with a variety of chopped vegetables. Choose from onions, peppers, sweet potatoes, corn, celery, pumpkin, and/or butternut squash. This is a great way to clean out the crisper drawer in your refrigerator and to ramp up the vegetables in your pot. I recently peeled and cubed a small sweet potato into a pot of chili – it tasted great and helped thicken it up too.
  • Tomato Products – Most chili is a combination of tomato products – sauce, paste, juice, and stewed or diced. Tomatoes are packed with vitamins A, C, B6, potassium, and even fiber. Research studies support the consumption of tomatoes with heart health benefits and even skin health. With tomato products look to “No Salt Added” products when purchasing canned.
  • Seasonings – Combine a variety of spices and herbs to suit your own taste preferences – cumin, black and cayenne pepper, oregano, and chili powder are all good choices. Keep your salt to a minimum. For some people higher sodium intake is linked with higher blood pressure.

A few other perks for a big pot of chili soup are that it is almost a one dish meal; by adding a dairy, fruit, and bread you can have a tasty meal. Soups also freeze well for left-over meals or to carry for lunch. And last-but-not-least you can use up left-overs in chili soup by switching ground meat for pulled chicken or pork, and almost any vegetable can be dumped in the pot. I can’t wait to hear your favorite chili combination.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fayette County.

Sources:

American Heart Association, (2016). Myths About High Blood Pressure, http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Myths-About-High-Blood-Pressure_UCM_430836_Article.jsp#.WApYz4MrLct

North Dakota State University, “All About Beans Nutrition, Health Benefits, Preparation and Use in Menus”, Garden-Robinson, J. and McNeal, K., https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus#section-3.

Penn State Extension, “Eating Tomatoes May Very Well Save Your Life”, Kralj, R., http://extension.psu.edu/health/news/2014/eating-tomatoes-may-very-well-safe-your-life.

 

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I am the daughter of parents with Type 2 diabetes. My father passed away in 2012 due to complications with diabetes and my mother currently struggles with managing her diabetes. What does this all mean having Type 2 diabetes? It means that for my mom, her body does not make or use insulin very well. She takes pills and insulin daily to help control her blood sugar. It means she gets her A1C blood test quarterly to measure her average blood sugar over a three month period .momIt means it is important for her to eat healthy by choosing foods that are high in fiber, low in fat, sugar and salt such as fruits, vegetables, skim milk and whole grains.

Having lost a father due to complications with Diabetes, I feel strongly about educating others. I’ve had the opportunity to be part of a team of Ohio State University Extension educators and researchers who have developed a self-paced online course to help participants learn, share and chat with health professionals about managing diabetes.

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  • The course, Dining with Diabetes: Beyond the Kitchen focuses on carbohydrates, fats, sodium, vitamins, minerals and fiber. The easy to follow three-module course includes lessons, videos and activities to complete.

Participants can expect to learn:

  • How important blood sugar and carbohydrates are for managing diabetes.
  • How fats and sodium affect a healthy diet.
  • The role vitamins, minerals and fiber play in a healthy diet.
  • How to make healthy food choices when eating out and grocery shopping.

After completion of the course, participants receive a printable certificate. They are also automatically entered in a quarterly drawing for a $100 Amazon.com gift card.

Sign up is easy and free. Visit go.osu.edu/DWD_BTK and click “buy now.” The course will be added to cart for checkout at no cost. After completing the transaction, participant will be required to create an account with campus.extension.org to take advantage of all the materials.

For questions or assistance, contact Dan Remley at remley.4@osu.edu or Susan Zies at zies.1@osu.edu.

Writer: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Reviewer: Dan Remley,Field Specialist, Food, Nutrition and Wellness, Ohio State University Extension, remley.4@osu.edu

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potatoYou may have heard that “sitting is the new smoking.” Several recent research articles have sounded the alarms about the cardiovascular risk association with too much sedentary behavior. One study compared people who logged more than four hours of screen time to those with less than two and found a 125% increased risk in cardiovascular disease in the sedentary group. In response to the alarms, standing desks, standing meetings, and walking meetings have become more prevalent in some workplaces and schools. Devices such as Fitbit now measure sedentary hours that have less than 250 steps and buzz the user if it is time to get up and walk around. Although these changes in workplace culture and technology are certainly helpful, the cards are still stacked against us when it comes our (and our kids) daily routines. I probably fall into the category of active couch potato, since I jog three times a week and lift weight 2-3 times per week but gravitate to sitting 95% of my waking hours. Although, experts suggest that being an active couch potato is still better than being an inactive couch potato, and that there is still more research needed to understand the risk of sitting too much, most would agree that being couch potato is still a problem. On reflecting on my own daily routine, and my kids:

I spend at least an hour each day in my car sitting, to get to work, or to get to an Extension program (where I might encouraging people to be less sedentary).

Every meeting room, classroom, office has chairs, tables. The expectation is to naturally sit. Most people sit. I’ll stand, and others might stand or walk around, but sometimes we will get funny looks, or a look from the speaker we are listening to.

My kids are encouraged to sit in school. The one time that they are not encouraged to sit very long is during school lunch, the one time when they should be sitting longer.

I have a nice couch in my living room in front of the TV…

My daughter’s concert is in an auditorium with nice comfortable seats. If you stand in the isles, whether in the front or the back, you might be in someone’s way, or blocking someone’s view.

Softball and baseball games have bleachers, but also we have comfortable folding chairs that we can sit in. Basketball games are even more difficult to stand or even walk around.

The golf course I occasionally play on discourages walking in favor of carts in order to promote faster play.

There is nowhere to stand in a movie theatre.

I have a standing desk now, which can adjust up and down. I do stand most of the time but find it easy to lower it and sit for longer periods.

I push mow our lawn now, but riding mowers are fairly inexpensive.

Public health experts have this complex theory called Socio-ecological theory. It suggests that our health behaviors such as physical activity are shaped not only by our own motivations, knowledge, awareness and skills, but also by other people, environments, systems, policies, norms, etc. Although I am motivated to be less sedentary, there are many other influences besides gravity that are countering my efforts as suggested above.

TAKE A STAND. Social ecological theory also suggests that OUR behaviors can change or influence others. In other words we have the power by our own behaviors to influence the culture and the environment. If you stand in a movie theatre, you might feel awkward, or may get some looks, but in a way you are changing culture or what people perceive to be normal. Who knows, you might get some followers. Talk with your teachers and advocate for more classroom activities. Ask your supervisor about a standing desk, even if it might feel awkward. Stand up in a meeting, even if it feels strange. Keep it up, changing culture and norms takes time. This is an interesting YouTube video that illustrates the point.

Other Sources

Mayo Clinic: http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

National Institutes of Health: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/

Author: Dan Remley, PhD, Ohio State Univesity Extension, Assistant Professor, Field Specialist, Food, Nutrition, and Wellness.

Reviewer: Lisa Barlage, Ohio State University Extension, Extension Educator, Family and Consumer Sciences, Ross County.

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Did you know the body needs only a very small amount of sodium in the diet to function? According to the American Heart Association, that amount is less than 500 mg per day, which in cooking terms is about ¼ of a teaspoon. The reality, unfortunately, is that very few of us come close to keeping our sodium intake that low.   Most people consume a lot more—a whopping 3,400 milligrams per day on average.  What’s even scarier? 97% of Americans do not know, or seriously underestimate, their daily sodium intake. The newly released 2015 Dietary Guidelines recommend limiting our daily amount of sodium consumption to 2,300 mg or less per day.

The majority of sodium we consume in the diet is in the form of salt. Where is it hiding, you ask? Approximately 77% of sodium intake comes from restaurant meals, processed foods and prepackaged foods.  To illustrate, fresh broccoli contains a mere 27 mg of sodium. However, if it’s processed into canned cream of broccoli soup, it shifts from 27 mg to 770 mg of sodium!

Which foods are the top sources of sodium? The list includes:

  1. Breads
  2. Lunch Meats
  3. Pizza
  4. Soups
  5. Sandwiches, including burgers
  6. Cheese

Here are five tips to help you limit your sodium intake:

*Read labels and make yourself aware of serving sizes. This can be a real eye opener when looking at the sodium content in many products sold at the grocery stores.  Foods that contain 20% or more of the % Daily Value for sodium are considered high in sodium; 5% or less is considered low.

*At a restaurant, ask the chef or cook to prepare your food without salt.

*When shopping, choose fresh and/or less processed vegetables. If purchasing frozen, try to avoid added salts and sauces.

* Don’t put the salt shaker on the table. Even though salting at the table only accounts for about 6% of our total salt intake, every little bit helps.

* Use herbs and spices to flavor food instead of cooking with salt.

 

Sources: The American Heart Association  http://sodiumbreakup.heart.org/

 

Written by: Susan Zie, Extension Educator, Family and Consumer Sciences, Ohio State University Extension – Wood County, zies.1@osu.edu

 

Reviewed by: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extesnion- Erie County, Green.308.osu.edu

 

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Did you know that heart disease is the leading cause of death for women in the United States? Heart disease is the #1 killer of women, causing 1 in 3 deaths each year…..that is approximately one woman every minute.

If you had heart disease, would you recognize the symptoms? Most think of crushing chest pains, but that is not always the case for women. Some of the common symptoms for women include shortness of breath, nausea, back pain, vomiting, and jaw pain. These are often more subtle and women mistakenly write them off as a less serious issue such as the flu, aging, or acid re-flux.

There are actions you can take to reduce your risk. Your behavior and lifestyle are major factors in your overall heart health. These involve things you can control:

  • blood pressure
  • cholesterolheart health
  • smoking
  • diabetes
  • diet and weight control
  • physical activity

It is important that you measure your risk for heart disease and do what you can to prevent it. To get started, check out this tool to help you assess your risk of having a heart attack.

You need to make your heart health a priority because no one else will do it for you. Be sure to schedule a well-woman visit, a prevention check-up to review your overall health so your doctor can measure blood pressure, check cholesterol and look for signs of heart disease, stroke, and other illnesses. It is a great time to schedule if you haven’t already done this.

February is American Health Month and a great way to show your support of women’s heart health is to participate in National Wear Red Day on Friday, February 5th.

heart health 2

 

 

 

Sources

American Heart Association, http://www.heart.org/HEARTORG/Conditions/HeartAttack/HeartAttackToolsResources/Heart-Attack-Risk-Assessment_UCM_303944_Article.jsp#.VqEIdfkrJD9

Centers for Disease Control and Prevention, http://www.cdc.gov/features/heartmonth/

 

Written by: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension – Pike County, jones.5640@osu.edu

Reviewed by: Daniel Remley, Field Specialist, Family Nutritional Wellness, Assistant Professor, OSUE-Human Ecology Ext Admin, remley.4@osu.edu

 

 

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The Dietary Guidelines for Americans recommends limiting sodium to less than 2,300 milligrams (mg) per day – that’s equal to about 1 teaspoon of salt!  Most Americans eat an average of 3,300 mg of sodium daily! http://www.cdc.gov/salt/

You should reduce your intake further to 1500 mg per day if you are in any of the following population groups who have been shown to be more susceptible to sodium’s blood pressure-raising effects.

  • People with high blood pressure, diabetes or chronic kidney disease                    image001
  • African-Americans
  • People ages 51 and older
    • Read the Nutrition Facts Label to see how much sodium is in the foods you are considering. All Americans should consume less than 100% of the Daily Value or less than 2400 mg of sodium each day. Check the label for lower sodium choices and compare sodium in different brands of foods — like frozen meals, packaged soups and choose those with lower sodium,
    • Prepare your own food when you can.  Don’t salt foods before or during cooking, and limit saltshaker. Only a small amount of the sodium we consume each day comes from the salt shaker.
    • Add Flavor Without Adding Sodium. Use herbs and spices instead of salt to add flavor to your foods.
    • Get FRESH when you can. Buy fresh or frozen (not processed) poultry, pork and lean meat rather than canned, smoked or processed meats like luncheon meats, sausages and corned beef. Fresh foods are generally lower in sodium.
    • Watch your veggies. Buy fresh, frozen (without sauce), or low sodium or no-salt-added canned vegetables.
    • Give sodium the “rinse.” Rinse sodium-containing canned foods, such as tuna, vegetables, and beans before using. This removes some of the sodium.
    • Examine your dairy products. Choose fat-free or low-fat milk and milk products, such as milk, yogurt, cheese and fortified soy beverages (often called soymilk).
    • Choose “Unsalted” snacks. Choose unsalted nuts and seeds, and snack products such as chips and pretzels.
    • Consider your condiments. Sodium in soy sauce, ketchup, salad dressings, and seasoning packets can add up. Choose lite or reduced sodium soy sauce and no-salt-added ketchup, add oil and vinegar to a salad rather than bottled salad dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.
    • Eating Out: Choose a lower-sodium option. Ask for sauces and salad dressings be served “on the side,” then use less of them. Reduce your portion size – less food means less sodium! For example, ask the server to put half of your meal in a take out container before it comes.

    Start today in taking small steps that can have big results for good health!

    Author: Marie Economos, Ohio State University Extension Educator, Trumbull County, Western Reserve EERA, economos.2@osu.edu

    Review: Beth Stefura, Ohio State University Extension Educator, Mahoning County, Crossroads EERA, stefura.2@osu.edu

    Resources:

    http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/UCM315471.pdf

    http://www.cdc.gov/salt/

    http://www.cdc.gov/salt/pdfs/Reducing_Sodium_Diet_BP_Control.pdf

    http://www.cdc.gov/salt/fact_sheets.htm

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While vegetarians go “meatless” every day, there is a growing movement across the country and even the world for the rest of us to do “Meatless Monday’s” once a week. Following this trend can help your health and your bank account too. Meals without meat aren’t a new thing; families were encouraged to take a meatless day during World War II to spread the food around to soldiers and allies in other countries.

The benefits of going meatless today include:

  • Reducing your risk of cancer – There are numerous studies that link consumption of red or processed meats to colon cancer, while studies also show that a diet rich in vegetables and fruits may decrease the risk of certain cancers.
  • Reducing risk of heart disease and stroke – By reducing consumption of the saturated fats in red meats you may also protect yourself again cardiovascular disease and stroke. At the same time an increase in whole grains, vegetables including beans, and fruit provide protective factors against the same health conditions.
  • Preventing obesity – Diets high in vegetables and fruits are higher in fiber, which will make you feel full quicker and typically contain fewer calories.
  • Spreading your food budget further – Most vegetables, beans, grains, and eggs can be used in recipes for less money than meats (red or white). Saving that money for a few months may give you the money for a family fun day, new games for family night, or just reduce your budget when finances are tight.

If you are looking for meatless recipes try:

A new favorite meatless recipe for me is Veggie Taco’s. Replace the ground meat in your taco with a peeled and chopped carrot and sweet potato (to speed up the process after chopping, microwave a few minutes with ¼ cup of water). Add a can of diced tomatoes and rinsed black beans to your seasonings and mix all ingredients in a skillet. Bring to a simmering bowl and heat for about 10 minutes to thicken. Top a whole grain taco shell with your meatless taco mixture, and chopped lettuce, tomato, and cheese. Trust me; you won’t miss the meat at all. Good additions are chopped peppers and a small chopped zucchini too.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County.

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