Entries by Bonnie R. Giller

Know Your Blood Pressure Numbers

Category Systolic (top number) Diastolic (bottom number) Normal Less than 120 mm Hg Less than 80 mm hg Prehypertension 120–139 80–89 Stage 1 hypertension 140–159 90–99 Stage 2 hypertension 160 or higher 100 or higher There is an exception to the above definition of high blood pressure. A blood pressure of 130/80 mmHg or higher…

DASH Eating Plan

The meal pattern below is rich in low fat dairy foods, whole grains, fruits and vegetables and follows the DASH Meal Planning guidelines. For many people, following the DASH eating style can be an easy way to prevent or manage their high blood pressure. FOOD GROUP DAILY SERVINGS 1 SERVING EQUALS Milk and Dairy 2-3…

Calcium-Rich Foods

Food Item  Serving Size Calcium (mg) Milk Whole 8 oz 290 1% milk 8 oz 300 2% milk 8 oz 297 Skim milk 8 oz 302 Yogurt Plain fat-free (with added milk solids) 8 oz 487 Plain low-fat (with added milk solids) 8 oz 447 Fruit, low-fat 8 oz 338 Frozen, vanilla, soft serve 1/2…

Spring 2007: To Your Health

In this Issue: National Nutrition Month 2007: Enjoy a “100% Fad Free” Lifestyle American Diabetes Alert Day: Are you at Risk? Are Probiotics Useful in Irritable Bowel Syndrome? Turn off the TV and Turn on Your Life Using the DASH Eating Plan to Treat Hypertension Osteoporosis Awareness and Prevention Feature Food of the Month: Mango…

Store Your Leftovers Safely

After a great holiday meal, deciding what to do with a table full of leftovers may be the least of your concerns. While it’s a pity to waste good food, it is unsafe to let leftovers linger. Any food left out for more than two hours is susceptible to harmful bacterial growth and should be…

Healthy College Menu Planning

Instead of the usual dining hall meal choices or eating out this week, try these other suggestions for meals which are convenient to prepare, and are inexpensive as well! Breakfast: Smoothie: 8oz. low fat yogurt, 1 whole piece fruit or 8 oz. fruit juice; English muffin with jam. Egg white omelet with veggies and whole…

Winter 2006: To Your Health

In this Issue: Celebrate the Holidays with Healthy Choices  Keep Your Food Safe this Holiday Season  New Years Resolutions for 2007  Celebrate National Healthy Weight Week  Be Rid of Fad Diets and Gimmicks Forever  Celebrate American Heart Month this February  Go Red for Women- Love Your Heart  College Students are Gaining More than Just Knowledge…

Heart Attack and Stroke Warning Signs

Heart Attack Warning Signs: Some heart attacks are sudden and intense.  However, most heart attacks start slowly, with mild pain or discomfort. Often people affected aren’t sure what’s wrong and wait too long before getting necessary help. Here are signs that can mean a heart attack is happening: Chest discomfort. Most heart attacks involve discomfort…

Tasty Recipe Ideas for Holiday Leftovers

Instead of getting rid of all the great food served at your holiday gatherings this year, use your leftovers for convenient lunches and snacks.  Whether your meal consisted of chicken, beef or turkey, try the following tips to help you prepare low fat meals and snacks. Use leftover meat in soups, salads, omelets, wraps, pizza…

Main Risk Factors for Diabetes Complications

Poorly controlled blood glucose levels High blood pressure High cholesterol levels Cigarette smoking To decrease your risk for diabetes complications: Lose weight if you are overweight Be physically active Do not smoke Take medications as prescribed Eat according to the meal plan your registered dietitian has developed. A diabetes meal plan consists of a list…

Recommended Amount of Soy Intake

Soy proteins have more polyunsaturated fats, vitamins, and minerals than meat or dairy products. The FDA recommends that you aim to include 25 grams of soy a day in your diet. In order to achieve this goal, it is best to include 2-4 servings of soy foods in your meal plan each day. One cup…

Easy Ways to Incorporate Soy into Your Menu

Tofu Tofu is made of curdled soy milk and can be used in many different ways. It tastes a little bland when eaten on its own, but it absorbs the flavors of foods it is mixed with. Tofu comes in four varieties: silken, soft, firm, and extra firm. Silken tofu is creamy in texture and…

Fall 2006: To Your Health

In this Issue: Lower Your Cholesterol Level NOW! Drink Up…Green Tea for Good Health Growing Old Gracefully Increased Vitamin D Intake May Help Prevent Breast Cancer Helpful Hints for a Healthier Family Decreasing Diabetes Related Complications Enjoy a Nutritious Thanksgiving this Year Feature Food of the Month: Papaya Healthy Recipe: Papaya, Jicama, and Avocado Salad…

The Benefits of Marinating

One of the most effective ways to reduce the formation of cancer-causing compounds in grilled meats, poultry and fish is to marinate foods before grilling. Studies have shown that even briefly marinating foods is effective in reducing the amount of heterocyclic amines (HCAs), in some cases as much as 92 – 99 percent. Scientists aren’t…

Prostate Cancer Screening

“Screening” is a term often used that simply means looking for signs of disease in people who have no symptoms. The two main screening tools for prostate cancer are the prostate-specific antigen test (PSA) and the digital rectal examination (DRE). Keep in mind that these tests only suggest the need for further testing and are…

Summer 2006: To Your Health

In this Issue: Celebrating National Men’s Health Week: June 12-18 The Truth about Saw Palmetto & Prostate Health Safe Grilling- Tips to Keep Your Food Safe This Summer Nutritional Care for Breastfeeding Moms: World Breastfeeding Week, August 1-7 Stay Cool: Exercising Safely in the Summer Heat Feature Food of the Month: Pineapple Healthy Recipe: Pineapple…

Fruit and Veggies Do’s and Don’ts

Do’s: Eat a variety of fruits and vegetables from the colors of the rainbow. Every color represents different vitamins and minerals that are essential for good health—so eat up! Try to include dark, rich yellow, red, and orange colored fruits and vegetables to your daily meal plans. These are rich in antioxidants and other nutrients…

When Meat Hits Heat: Making Sure You Are Grilling Safely This Summer

Have you heard that grilling can be unsafe? How about the link between grilling and cancer? Unfortunately, when meat hits intense heat there are two compounds that are formed; Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). These two compounds are cancer forming agents. So how are these compounds formed? HCA and PAH are mostly…



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