Author: Amy Ritchie
March is National Nutrition Month!
Last week your goal was to try eating 5 or more servings of fruits and vegetables each day. By doing this you are getting more fiber in your diet and that is a good thing because we benefit from fiber in so many ways! This week let’s continue to strive for 5 or more fruits and vegetables, but let’s also drink 48 ounces of water or more each day! Water plays an important role in the functioning of your body: Moistens tissues Regulates body temperature Lubricates joints Helps flush out waste Carries Nutrients to cells Protects organs Water is a great way to satisfy thirst because it is calorie-free & inexpensive! So replace those sugary drinks with water during week 2 of National Nutrition Month (March 8-14), and drink 48 ounces or more of water each day in addition to eating 5 or more fruit & vegetable servings/day!
March is National Nutrition Month
Join me in celebrating National Nutrition Month by taking steps for better health! This week (March 1-7) make it a goal to eat @ least 5 fruit and vegetable servings each day. Any combination will work such as 2 fruits and 3 vegetables, 1 fruit and 4 vegetables or 2.5 fruits & 2.5 vegetables! Do what is doable for you, but make sure to get a variety! If you have diabetes, remember that fruit has natural sugar in it so you may not want to eat 5 or more fruit servings/day. Also, if you are on a carbohydrate controlled diet, eat less starchy vegetables and more non-starchy vegetables. Starchy vegetables have more carbohydrate per serving as well as more calories. The following are starchy vegetables: corn, peas, potatoes, yams, sweet potatoes, parsnips, winter squash, lentils, baked beans, refried beans, black, garbanzo, kidney, lima, navy, pinto and white beans.
What Causes High Triglycerides
Triglycerides are a type of fat found in your blood.Having elevated triglycerides is a risk factor for heart disease. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells. If you regularly eat more calories than you burn, especially calories like carbohydrates & fats, you may have high triglycerides. Alcohol will raise your triglycerides as well as high sugar drinks like soda, juice drinks, sweet tea and Kool-Aid. A simple blood test can reveal whether your triglycerides fall into a healthy range. Less than 150 mg/dl is normal 150-199 mg/dl is borderline high 200-499mg/dl is high 500mg/dl or higher is very high
Know More Than Just your Total Cholesterol
Your total cholesterol is made up of HDL (good cholesterol) and LDL (bad cholesterol). You want to have as much good cholesterol (HDL) as you can because HDL protects your heart and it also flushes out, or lowers the bad cholesterol (LDL). Your HDL cholesterol should be 60 mg/dl or higher. The only way to raise your HDL cholesterol, besides medication, is by increasing your physical activity. Find out what your HDL level is now. Exercise for 150 minutes/week or more for at least 3 months, and then get your HDL rechecked. It takes 3 months of a change in your diet or physical activity before you will see a change in your blood work. So get moving more to see results!
High Cholesterol? What should you do to lower your total cholesterol?
Eating foods high in fat and cholesterol will raise your blood cholesterol along with your genetic make up in some cases. A desirable total cholesterol is 200mg/dl or less. Borderline line is a cholesterol in the range of 200-239mg/dl and high cholesterol is 240mg/dl or higher. When reading food labels the most important thing to look at once you know the serving size is total fat and not the amount of cholesterol in the food. Why you ask? Only foods that come from an animal have cholesterol in them. Food companies will advertise that their product is cholesterol free, which it is; however it can be full of FAT and fat will raise your cholesterol! Select foods with 6 grams of total fat or less per serving. Even better is eating foods with 3 grams of fat or less per serving. Eat wisely and be a food label reader!
February is American Heart Month
February is American Heart Month. Heart disease can often be prevented when people make healthy lifestyle choices and manage their health condition. Take control of your heart health in February! Know Your Numbers! What is your total cholesterol, HDL (good) cholesterol, blood pressure, blood sugar and your Body Mass Index (BMI)? If you have had blood work in the past 3 months contact your doctor’s office if you don’t already have the results. If it’s been awhile since you had blood work, request a lab slip from your doctor’s office and get your blood work done! Stay tuned for more information about taking care of your heart and keeping your numbers in the ideal range.
Check out the new Garrett Walks brochure!
Click here to access the printable brochure!
Friday, February 3rd is National Wear Red Day
Heart disease and stroke cause 1 in 3 deaths among women each year. Wear RED on National Wear Red Day, February 3rd, 2017, to show your support for women taking control of their heart health! #WellnessWednesday