Category: Nutrition & Lifestyle

  • Fisher-Titus Reminds Medicare Patients to Schedule Annual Wellness Visits

    Fisher-Titus Reminds Medicare Patients to Schedule Annual Wellness Visits

    Fisher-Titus wants to remind their patients with Medicare coverage to schedule their Annual Wellness Visit before the end of the year. Patients may receive a text message reminding them to schedule their visit with a link to make that appointment online.

    The Annual Wellness Visit (AWV) is a yearly appointment with a representative of your primary care provider (PCP) to create or update your personalized prevention plan that will help you prevent illness based on your current health and risk factors.

    Medicare Part B covers the Annual Wellness Visit if:

    • You have had Part B for over 12 months
    • And, you have not received an AWV in the past 12 months

    You cannot receive your AWV within the same year as your Welcome to Medicare preventive visit.

    During your AWV, you and your provider will:

    • Complete the health risk assessment (HRA), capturing demographic data, self-assessment of health status, psychosocial risks, behavioral risks, activities of daily living, and more.
    • Establish a family and medical history including medical events of your parents, siblings, and children; your past medical/surgical history; a list of all current medications and supplements from all your providers; and more.
    • Create a list of current providers/suppliers that regularly provide medical care for you.
    • Take measurements including height, weight, BMI or waist circumference, blood pressure, and more.
    • Complete cognitive, depression, and everyday living and safety assessments.
    • Create a preventive screening and immunization schedule/checklist for the next 5-10 years.
    • Create a list of your risk factors and conditions with an intervention plan.
    • Go through your personalized health advice and appropriate referrals including fall prevention, nutrition, physical activity, tobacco cessation, weight loss, cognition, and more.
    • Go over advanced care planning including future care decisions, informing others about care preferences, caregiver identification, and explanations of advance care directives.

    If you are a current Fisher-Titus patient, you can schedule your AWV online at fishertitus.org/schedule. You can also call (419) 660-2900 to schedule your appointment. If you do not have a primary care provider, visit fishertitus.org/find-a-doctor to find a provider at one of our five primary care locations.

  • Wrapping Up Mental Health Awareness Month: How You can Improve Your Self-Esteem

    Wrapping Up Mental Health Awareness Month: How You can Improve Your Self-Esteem

    By: Judy Zellner, LPCC

    Since we are approaching the end of Mental Health Awareness Month, I’d like to touch on a very common subject that we see in the mental health field – Self-Esteem Issues. What do you think of when you hear the word “self-esteem”? I’m sure we all have an idea of what this means. Simply stated, it is what we think, feel and believe about ourselves. However, it really isn’t as simple as that. An important thing to know is that there are many factors that influence self-esteem at any given time in your life and it can fluctuate throughout your lifetime.

    The things that lower our self-esteem can be different for everyone. Difficult life experiences can typically be a factor, such as abuse as a child or an adult, relationship problems, inability to work/financial issues, physical health problems. Also, how you treat yourself can influence your self-esteem, such as how you talk to yourself (self-talk), criticizing yourself, seeing yourself as “not important”.

    Many of us in the mental health field see individuals that experience low self-esteem. It is possible to build your self-esteem, and to have a healthy sense of who you are. You can become less critical of yourself and others, you can better handle the stress in your life, you can better express yourself, and stand up for yourself. You can make better decisions and be able to bounce back when faced with life’s challenges. You can believe that you deserve happiness and fulfillment.

    So, we need to ask ourselves, how can I improve my self-esteem? There are many useful ways to do this, but don’t get discouraged. Experiment with some of these ideas and realize that you may not see improvements overnight. Keep your eye on the prize—feeling better about yourself.

    1. Stop comparing yourself to others. This is a very easy thing to do, especially with all the social media outlets. Someone’s life is probably not as perfect as they portray on social media.
    2. Stop belittling yourself. Ask yourself, would I talk to a loved one or friend this way? We need to stop beating ourselves up and be kinder to ourselves.
    3. Use positive self-affirmations to build our self-esteem. Examples are “I believe in me”, “I am not my mistakes”, “positivity is a choice and I choose to be positive”, “I am enough”, “I deserve love, compassion and empathy”.
    4. Surround yourself with positive, supportive people. When you are around positive, supportive people, you feel better about yourself and your self-esteem will increase.
    5. Dwell on your positive qualities. Make a list and read it often. Most people dwell on their negative qualities, which lowers self-esteem.
    6. Give back. Not necessarily in a financial way. When you do things for others, you feel as you have value. For example, smile and say “hi” to someone in the grocery store. You may be the only one that person has talked to on that day.
    7. Pay attention to self-care. Get enough sleep, do some physical activity and spend some time outside, do something that you enjoy. Stay away from alcohol and recreational drugs. Good self-care can definitely improve self-esteem.

    Mental Health Awareness Month is a time to be aware of our mental health. But remember, it is not just important in the month of May. It is important all year around.

  • The Importance of Protein

    The Importance of Protein

    By: Megan K. Turner, MS, RDN, LD, Dietitian

    You may hear that protein is good for you, but do you really know why? Let’s explore protein foods and why they’re so important in our diet.

    Foods that contain protein are mainly meat like beef, turkey, chicken, and fish, but protein is also found in eggs, dairy products, tofu, beans, nuts, and seeds.

    Protein is made up of amino acids. These are the building blocks of our body. We need to eat protein to maintain lean body mass, rebuild muscle and other tissues, and repair and build new cells. Protein should make up about 10-35% of your daily calories. Therefore, a person eating 2,000 calories a day should eat at least 50g per day. If you are over age 65 or lift weights regularly, your protein needs will be higher.

    Here are a few ways to increase the protein in your day. For breakfast try eating Greek yogurt topped with fruit and nuts. At lunch and dinner have an 8 ounce serving of low-fat milk. Another easy way to plan meals is to follow the My Plate method where half of the plate are non-starchy vegetables, a quarter of the plate is a meat or protein food, and the other quarter is a whole grain or starchy vegetable. For snacks try an apple with peanut butter, cheese with whole wheat crackers, hard boiled eggs, string cheese, nuts, or crunchy dried beans (Bada Bean Bada Boom brand). Including protein in your meals and snacks is a great way to help fight against hunger.

    About Megan

    Megan is a Registered Dietitian Nutritionist who sees individuals for medical nutrition therapy counseling. She sees patients for diabetes management, weight management, GI disorders, and other various nutritional concerns. Fisher-Titus offers a medical nutrition therapy program designed to help you take control of your nutritional needs. For more information, visit fishertitus.org/nutrition or talk to your primary care provider about a referral.

  • Eat Those Carbs!

    By Megan Turner, MS, RDN, LD, clinical dietitian with Fisher-Titus

    The New Year is upon us and is usually a time when people start their resolutions of eating better – and oftentimes this includes cutting out those nutrients that are essential to your body functioning optimally.

    January 15th was National Bagel Day so there is no better time to discuss why it’s not just okay to eat carbs, but it’s actually encouraged!

    Carbohydrates, more commonly known as “carbs”, are a macronutrient and naturally occur in grains, fruits, vegetables, milk, nuts, seeds, and legumes. Carbs can also be added by food manufacturers to processed foods in the form of starches and added sugars.

    There are two types of carbohydrates: simple and complex. Simple carbs are digested quickly and can cause a spike in blood sugar which can make you feel hungrier sooner. However, it is important to know milk and fruit contain simple carbs but are nutritious foods that should be included in the diet in moderate amounts. Typically, three servings of dairy and two to three servings of whole fruit daily is recommended. Other foods that contain simple carbs that should be avoided are things like pop, sports drinks, desserts, and candy. Complex carbs are longer molecules that are naturally found in whole grains, vegetables, and legumes and typically have fiber which make you digest them slower.  This leads to a slow and steady release of glucose, which prevents the spike in blood sugar. When choosing both simple and complex carbs it’s most important to choose healthy carbs which can be found in whole foods: milk, fruit, vegetables, whole grains, and legumes as these contain the most amount of nutrients.

    The Dietary Guidelines for Americans recommend that carbs make up 45-65 percent of your total daily calories. The nutrition label on packaged foods will show you the total carbohydrate content which includes sugar alcohols, fiber, starches, and sugars.

    Although all carbs often get a bad rap, they are important to your health for a variety of reasons including:

    • Providing energy – Did you know that carbs are your body’s main source of energy? They provide fuel to several organs and systems including your brain, kidneys, heart muscles, central nervous system, and digestive system.
    • Protecting against disease – Evidence has shown that whole grains and dietary fiber from whole foods may help reduce the risk of cardiovascular disease, obesity, and Type 2 diabetes.
    • Controlling weight – This one may be a bit confusing because so many fad diets play off carbs as the bad guy! Research has proven that eating plenty of fruits, vegetables, milk, and whole grains can actually help you control your weight. Carbs aid in weight control by helping you feel full on fewer calories. In fact, there’s little evidence to show that a diet rich in healthy carbs leads to weight gain or obesity.

    As with anything, practicing moderation is key. To help make sure you are focusing on healthy carbs, make half of your plate full of fiber-rich and non-starchy vegetables, a quarter of your plate whole grains or starchy foods, and another quarter a lean protein. To help with the less nutritious carbs in your diet, opt for replacements versus eliminating them entirely such as replacing desserts with fruit or choosing whole grain bread versus white bread.

  • The Importance of Milk for Growth

    The Importance of Milk for Growth

    By Erin Rogers, MSN, APRN, CNP, Fisher-Titus Pediatrics

    Did you know that January 11 is National Milk Day? Milk is more than just a great sidekick for some Oreos and should be a part of every child’s diet due to its many health benefits.

    Dairy milk contains many essential nutrients that can assist with a child’s growth including protein, calcium, potassium, phosphorus, and Vitamins D, B12, A, B2, and B3.

    The American Academy of Pediatrics (AAP) advises that children between ages 1 and 2 drink 2-3 cups of whole milk per day because it contains dietary fats that help with growth and brain development. When a child turns 2, they should drink 2-2 ½ cups of low-fat or nonfat milk per day.

    While there are many plant-based milk alternatives at the grocery store including almond, soy, and oat milks, the AAP recommends that children under the age of 5 avoid these milks unless there is a dietary restriction including an allergy or dairy intolerance. In these situations, soy milk is the preferred alternative.

    The National Institute of Health states that children ages 1-3 years of age should consume 700 mg of calcium a day while kids aged 4-8 should have 1,000 mg. But what do you do if you have a child that doesn’t like or doesn’t want to drink milk? Some tips to help increase your child’s interest include drinking milk yourself, serving milk in a special cup or with a special straw, add a small bit of flavoring, or serve at a temperature they like.

    The most important thing is to never force or beg your child to drink milk or punish them for not wanting to drink milk. In addition, there are other ways for kids to get the calcium they need. For example, 8 ounces of plain, low-fat yogurt contains 415 mg of calcium, and 1.5 ounces of mozzarella cheese contains 333 mg. Milk can also be added to breakfast cereals, scrambled eggs, or oatmeal.

    If you have concerns, always make sure you discuss them with your doctor.

    Erin RogersErin Rogers, MSN, APRN, CNP
    Erin Rogers is a nurse practitioner with Fisher-Titus Pediatrics in Norwalk and Bellevue.

    Erin earned her Master of Science in Nursing from the University of Akron. She is compassionate and patient-focused, consistently striving to provide a superior level of patient care and enjoys improving the lives of her patients while supporting the complex needs of their families.

  • Holiday Healthy Eating

    By Kelly Berry, RD, LD, clinical dietitian, Fisher-Titus

    It’s that time of year again.

    The average American will gain 5 -10 pounds during the holidays. An extra 500 calories a day for one week equals one pound of weight gain. Are you ready to take on the challenge of maintaining your weight or even losing a few pounds? If so, here are some ideas you can use at your next holiday gathering.

    First ask yourself do you eat to live or live to eat? Our bodies were designed to eat to live. Providing ourselves nutrition and energy is our goal.

    Secondly, we need to move away from thinking any food is “bad.” Although many foods are not healthy, you still can enjoy them from time to time as part of a healthy diet. Smaller portions and recipe substitutions are two ways of managing your weight.

    Keep busy with holiday tasks such as gathering with friends to wrap gifts or decorate an elderly neighbor’s house. Focus on the fun, not on the food.

    When going to a party ask yourself if you need the entire plate full of food or if you can grab a few foods to try using a napkin instead of a plate.

    Restaurant portions in America have increased greatly over the years. When grabbing fast food, think about changing to an order of small fries or ordering the kids fruit choice. You can also save up to 300 calories by ordering a diet beverage or water in replace of sugary soda. When ordering at a restaurant, choose vegetables as an appetizer, avoid deep fried foods and sauces or creams that often cover the entrée.

    Keep in mind, the small steps can add up to big rewards. What is your New Year’s Resolution? Cutting out an extra 100 calories a day will help you to lose 10 pounds in one year.

  • Stay Hydrated this Summer

    By: Olivia Hipp, ATC

    It’s hard to believe but it’s already the Fourth of July holiday week! Many of us probably have plans to head to the beach, watch the parade or fireworks, visit Cedar Point, or run the Mapletree Road Race. With these busy holiday schedules and the weather getting hotter, it’s important to stay hydrated so you can continue to enjoy your fun summer plans.

    What is Dehydration?

    Dehydration is when you are losing more fluid than you are taking in. This leaves your body without enough water and other fluids to carry out its normal functions. Dehydration is especially dangerous in young children and older adults.

    Dehydration can be caused several factors including diarrhea, vomiting, fever, excessive sweating, and increased urination. It can also be caused by simple things such as forgetting to drink water when in the heat or when busy and lacking access to water when traveling, hiking, or camping.

    You may think that thirst would be the best indication of dehydration but sometimes the feeling of thirst doesn’t set in until you’re already dehydrated. Other symptoms of dehydration vary by age:

    Infants and young children:

    • Dry mouth and tongue
    • Crying without tears
    • No wet diapers for three hours
    • Sunken eyes and/or cheeks
    • Lethargy or irritability

    Adults:

    • Extreme thirst
    • Less frequent urination
    • Dark-colored urine
    • Fatigue
    • Dizziness
    • Confusion

    If you or a loved one have had diarrhea for 24 hours or more, are irritable or disoriented, are sleepier or less active than usual, can’t keep down fluids, or have bloody or black stool, it’s time to call the doctor because you could be significantly dehydrated and require immediate medical treatment.

    Preventing Dehydration

    As you plan your holiday week, plan to prevent dehydration as well. Here are some tips so you can prepare to have a fun week in the sun!

    • Drink plenty of fluids. You should have between 6 and 8 cups of fluids a day and even more when it’s hot. When you’re out in the sun, you will sweat more and lose fluid quicker. Pack refillable bottles of water and have a plan to drink and refill them throughout the day. Encourage the kids to drink water as well as they may not think to do it themselves. Replace electrolytes. When you lose fluids, you also lose electrolytes. You can replace these with sports drinks, Pedialyte, and foods such as meats, vegetables, and fruits.
    • Don’t skip meals. A lot of your fluids come from your food so although it may be tempting to skip lunch while you’re out and about, make a plan to stop and have your three meals.
    • Schedule outdoor activities for the cool parts of the day. Try to stay inside in the heat of the day around lunchtime/early afternoon. This could be a good time to rest in the air conditioning and let the little ones take their naps.
    • Dress in light, cool clothing. Dark colors absorb the sunlight and will make you feel hotter and sweat more. Be sure to check the forecast and dress yourself and the kids appropriately based on the temperatures and how much sun will be out. If you’re worried about it cooling down around dusk when it’s time for the fireworks, pack blankets or sweatshirts everyone can use when that time comes.
    • Avoid alcoholic or high-protein drinks. Both of these can dehydrate you. If you drink alcohol, be sure to drink more water than you normally would to compensate.

    About Olivia

    Olivia Hipp, ATC is an Athletic Trainer at Fisher-Titus. She has been with Fisher-Titus since 2018 and covers South Central Schools. For more information about Athletic Training at Fisher-Titus, visit www.fishertitus.org/athletic-training.

  • Picnic Food Safety

    Picnic Food Safety

    By: Lauren Bailey, CNP, Nurse Practitioner at Fisher-Titus Convenient Care

    June 18 was International Picnic Day! A picnic with friends and family is a must-do for many people during the summer months. Whether it be at a park, the beach, or in your own backyard, there’s something about enjoying a meal outside that is extra special. However, foodborne illness can be more common at summertime picnics. Before you back your picnic basket, make sure you follow these steps to ensure your picnic meal won’t make anyone sick.

    Wash your hands

    Almost half of foodborne illnesses are caused by infrequent hand washing while preparing food. Start every meal by thoroughly washing your hands. In order to properly kill any germs, you should vigorously rub your hands together with soap for at least 20 seconds. You should also re-wash after handling raw meat and before eating your food. If you’re at a park, campground, or beach with limited access to running water, pack lots of hand sanitizer and rub it over your hands, fingers, and nails until it is dry.

    Avoid Cross-Contamination

    Juices from raw meat and poultry can contain bacteria and cause foodborne illness. For this reason, it’s important to pack your food in clean, tightly sealed, individual containers. You should also sanitize your cooler before and after each use to kill any bacteria that may have grown while it was being stored.

    Wash all produce before eating even if it’s something you plan on peeling. If there are bacteria on the outside and you use a knife to peel it, that bacteria can be transferred from the knife to the part you eat.

    Avoid cross-contamination with plates and utensils. You should have separate utensils for raw and cooked meats or wash them in between uses. For example, if you use a plate to carry your meat to the grill, you shouldn’t use that same plate to carry the cooked meat back to the table. Keep any ready-to-eat foods such as buns, fruit, and side dishes away from raw meat and the plates and utensils used to prepare them.

    Cross-contamination can even happen with ice. If you want ice for use in beverages, you should keep that in a separate, sealed bag. When serving or scooping ice into cups, make sure you have clean hands and use a designated scoop that has been cleaned and sanitized. The ice used to keep food cold could have bacteria from leaking food without you even knowing so it’s best to have separate bags of ice designated for each purpose.

    Maintain Proper Food Temperatures

    The temperature of food is critically important in preventing bacteria growth so have a thermometer handy. Meats need to be cooked to specific temperatures to kill any bacteria. For example, hamburgers should be cooked to an internal temperature of 160°F and chicken breast should be cooked to 165°F. Take the temperature in the thickest part of the meat and be careful not to push the thermometer all the way through or let it hit a bone.

    Perishable food should be kept out of the “danger zone”: a temperature range between 40°F and 140°F. When the temperature is within this range, bacteria can double every 20 minutes but, you cannot, see smell, or taste harmful bacteria. Use a well-insulated cooler and ice or ice packs to transport food and transport it in the air-conditioned backseat rather than the trunk.

    After eating, it’s common to leave food out and continue snacking. However, this can create a breeding ground for bacteria. Do not leave food out for more than two hours or one hour if the temperature is over 90°F. Remember, it’s not just meat that can make you sick, care should be taken with all perishable food, especially anything dairy-based like egg, potato, and tuna salads.

    About Lauren

    Lauren Bailey, MSN, RN, NP-C is a Nurse Practitioner with Fisher-Titus Convenient Care in Norwalk. She has been with Fisher-Titus since 2016 and enjoys serving a variety of patients daily in the Convenient Care Setting. Convenient Care is located at 368 Milan Avenue in Norwalk just off of U.S. 250 North. They provide care for a variety of acute non-emergency illnesses and minor injuries when your primary care provider’s office may be closed or is unable to get you an appointment. For more information, visit fishertitus.org/convenientcare.

  • Garden Your Way to Better Nutrition

    By: Jenna Malott

    Summer is almost here! Many of us have probably been working on our landscaping and gardens preparing them for the season. Whether you are a seasoned gardener or looking to plant some fruits, veggies, and herbs for the first time, your garden can be a great way to take the next step in improving your health. Here are suggestions of things you can plant in your garden that have a lot of good nutritional value.

    Kale

    Kale is green that is part of the cabbage family that offers health benefits such as potentially reducing the risk of various types of cancer. It is high in vitamin C, vitamin A, and vitamin K, in addition to vitamin B6, potassium, calcium, magnesium, copper, and manganese.

    Garlic

    This vegetable gives you a lot more than just bad breath! In addition to enhancing the flavor of many of your favorite dishes, garlic gives you allicin. Allicin is an oily chemical compound that packs a superfood punch promoting heart health, offering cancer-fighting characteristics, and may assist with skin health. It’s also high in vitamins B and C, manganese, selenium, iron, copper, and potassium. Garlic may be small, but its benefits are mighty.

    Carrots

    You probably already know that carrots are a good source of nutrients. But did you know they’re found in many colors, including white, orange, red, and purple? Orange carrots get their bright color from beta carotene, an antioxidant that the body converts into vitamin A, which helps keep your eyes healthy and lowers your chance of cataracts and other eye problems. Carrots are also a good source of fiber, vitamin K, potassium, and other antioxidants.

    Tomatoes

    Tomatoes come in a variety of colors including yellow, orange, green, and purple. The health benefits of tomatoes may include reduced risk of heart disease and certain cancers. They contain the antioxidant lycopene in addition to vitamin C, potassium, folate, and vitamin K. They lycopene in tomatoes supports healthy skin by protecting it from some of the harmful effects of sun damage.

    Bell Peppers

    Bell peppers are low in calories and high in nutrients including several important vitamins! They are rich in vitamin C and other antioxidants. Vitamin C helps your body absorb iron and heal wounds. It may also play a role in preventing a variety of health conditions, including heart disease and cancer.

    About Jenna

    Jenna Malott is a registered dietitian with Fisher-Titus. For help in reaching your health and wellness goals, contact your primary care physician for a referral for outpatient nutrition counseling.

  • National Nutrition Month: Making Healthier Choices

    March is National Nutrition Month, recognized by the Academy of Nutrition and Dietetics. It’s a month dedicated to highlighting the impact and importance of nutrition in our everyday lives.

    This year, the theme for National Nutrition Month is “Personalize Your Plate,” promoting nutritious meals to meet people’s cultural and personal food preferences. One may do so by creating healthful eating patterns with the foods you already love and include your meal plan.

    We are all unique with different goals, backgrounds, and taste preferences, so it makes sense that our food choices will reflect that individuality. Something that we like to highlight to our patients is that it is possible for anyone to incorporate the foods they love into a healthy lifestyle.

    Here are some tips to reimagine traditional dishes:

    • Cook with dried spices and herbs instead of salt to add flavor to your dishes
    • Try different grains such as wild rice, whole-grain farro, and whole-grain barley to reap the benefits of whole grains
    • Go meatless: Serve up beans or lentils for a heart-healthy plant-based protein
    • Cook with vegetable oils instead of solid fats such as butter when cooking to limit saturated fat
    • Eat 100-percent whole-wheat bread instead of white bread for more dietary fiber, and increased vitamin/mineral consumption
    • To decrease extra calories from fat, bake, grill, roast or steam your food instead of frying
    • Sprinkle chia or ground flax seeds on cereal, salad, or toast to increase consumption of omega-3 fatty acids
    • For flavor, add lime, lemon, grapefruit, or pineapple slices to glasses of water
    • Cook grains in a low-sodium chicken or vegetable stock for flavor
    • To add variety, enjoy vegetables in different forms; raw, steamed, roasted, grilled or sautéed.
    • Remember to fill half your plate with fruits and vegetables and the remaining quarters of your plate with whole grains and protein foods, such as lean meat, skinless poultry, seafood or beans. With each meal, eat calcium-rich foods and drinks such as fat-free or low-fat milk, yogurt, cheese or a calcium-fortified soy beverage.

    Registered dietitians often help their patients fine-tune traditional recipes and provide alternative cooking methods and other healthful advice for incorporating family-favorite foods into everyday meals. During National Nutrition Month, we encourage everyone to make informed food choices and develop sound eating and physical activity habits they can follow all year long.

    Seek the advice of registered dietitians, the food and nutrition experts who can help develop individualized eating and activity plans to meet people’s health goals. For more information or assistance from a Fisher-Titus registered dietitian, please call 419-660-2596.

    About Jenna

    Jenna Malott is a registered dietitian with Fisher-Titus. For help in reaching your health and wellness goals, contact your primary care physician for a referral for outpatient nutrition counseling.

  • What Are Fad Diets and Do They Work?

    Fad diets may provide the results you are looking for, but they’re often short term and leave you disappointed in the long run as the results are not sustainable. Oftentimes, fad diets make pretty convincing claims that are sometimes confusing and promise “too good to be true” results. If you are considering a fad diet for weight loss efforts here are some red flags to keep in mind when deciding if a diet is right for you.

    Top Red Flags of Fad Diets

    • Rapid Weight Loss Claims
    • Elimination of Food Groups
    • Pills or Supplements Recommended
    • No Exercise Required

    Rapid Weight Loss Claims

    If a fad diet promises rapid weight loss this should be a red flag. Oftentimes fad diets make pretty convincing claims that are sometimes confusing and promise “too good to be true” results. If you are considering a fad diet for weight loss efforts here are some red flags to keep in mind when deciding if a diet is right for you:

    Promises rapid weight loss. Promises such as “lose 20 pounds in 2 weeks!” are common and tempting, because who wouldn’t want to lose that last 20 pounds sooner than later? The problem is, in most cases when losing weight this quickly, you are actually losing water weight, muscle, and/or bone, not actual fat mass. It is also more likely that you will regain this weight and a few extra pounds.

    Elimination of Food Groups

    Restricts or eliminates entire food groups. Many fad diets have strict regimens, menus, list of foods to avoid, or only allow consumption of fluids. When diets eliminate entire food groups, especially for longer periods of time, it cuts out foods such as whole grains, fruits, vegetables, and dairy that provide important nutrients the body needs for daily functioning. If strict regimens are followed too long, the risk for nutrient deficiencies increase.

    Pills or Supplements Recommended

    Recommends pills, supplements, herbs, or extracts….to melt the fat away! “Just take two capsules a day and watch the fat melt away!” Diet plans and claims such as this often utilize pills or supplements and state you do not even have to make changes to the way you eat or exercise.

    The problem is many of these pills, supplements, herbs, and extracts have not been scientifically proven to be effective for weight loss. Of more concern, sometimes these weight loss aids may contain ingredients that can interact with prescription medications and cause negative consequences or harm.

    No Exercise Required

    No exercise required! Regular exercise is essential for overall good health and the benefits far outweigh the negatives. Exercise helps us to lose and manage our weight by increasing our metabolism which can help us burn more calories. The trick is to find the activities you enjoy whether it be dancing, running, cycling, walking, or swimming. If you are concerned about exercising safely, always check in with your doctor!

    So Do Fad Diets Work?

    It sounds too good to be true. If you are questioning the claim or it sounds too good to be true, it is likely too good to be true and will only provide short term results.

    So, if a fad diet may not be the best route…what do you do? Try to remember weight loss can be very individualized. What works for one person does might not work for everyone.

    Try to work towards lifestyle changes that incorporates lean protein, whole grains, fruits, vegetables, heart healthy fats, exercise, and behavior change. In order to have longer lasting results you need to change your bad habits, swapping them out for healthier habits leading to lifelong changes.

    You may even consider seeing a Registered Dietitian to assist in helping you find the best weight management plan for your individual needs!

  • The 5 Best Healthy Summer Foods

    The five best healthy summer foods include watermelons, leafy greens, corn on the cob, tomatoes and berries. Summer has many great benefits including a bountiful supply of fresh fruits and vegetables. The great part is that during the summer you can stock up on fruits and veggies in your own garden or at a local farmer’s market. Learn more about those five healthy food tips for summer below.

    Top Healthy Summer Foods

    • Watermelons
    • Leafy Greens
    • Corn of the Cob
    • Tomatoes
    • Berries

    Watermelon

    Watermelon is at the top of the list. Besides being very refreshing on a hot’s summer day, it also is a fruit that can provide you some added hydration. Did you know that watermelon is 92 percent water and packed with vitamins and minerals? In addition, it contains lycopene which provides anti-inflammatory properties.

    Leafy Greens

    Leafy greens, such as swiss chard, contain abundant amounts of phytonutrients providing antioxidant and anti-inflammatory properties. Swiss chard also is a good source of fiber with more than 3.5 grams for 1 cup cooked. High fiber foods can help with blood sugar management. Swiss chard is a low calorie vegetable with-one cup having only 35 calories and 7 grams of carbohydrates.

    Corn on the Cob

    Fresh sweet corn is a popular summer side dish. Many people love the taste, yet another plus is that it contains two antioxidants that can be beneficial for eye health—lutein and zeaxanthin. It also is a good source of vitamins including folate, an essential nutrient and very important in pregnancy to avoid neuro-tube defects. Do you have high blood pressure? Corn on the cob also has potassium, which is important for controlling blood pressure.

    Tomatoes

    Tomatoes are another essential food to add to your summer menu. While tomatoes are available year-round, they are most flavorful and more plentiful from July through September. The tomato provides lycopene which may help protect you from sunburns. In addition, this fruit, generally categorized as a vegetable, contains several important micronutrients including vitamin C, vitamin A, potassium, B6, folate, niacin, and vitamin E—all of which work together to keep us healthy.

    Berries

    Summer is a perfect time for fresh raspberries, blueberries and strawberries. You can eat them alone. add them to your favorite salad or create a healthy dessert with them. Any way you serve them, berries are an excellent source of vitamins and minerals. They also contain fiber, which can be beneficial for weight management. Berries provide a source of phytochemicals including anthocyanins and ellagic acid, which may help defend against heart disease and cancer.

    Summer is a wonderful time to start incorporating new foods to put you on a healthier path.

  • What Foods Cleanse Your Liver?

    The liver is the organ that filters, processes and breaks down what passes through your body. It’s responsible for filtering your blood and helping it to clot, breaking down any chemicals, alcohol and drugs you take in while producing glucose and bile, two important substances you need to stay healthy.

    When the liver becomes overwhelmed with toxins and pollutants, its natural working cycle slows down. Besides alcohol, drugs and other taxing chemicals, we tend to overload our livers with processed and fried foods, especially when consumed in large quantities.

    But what foods cleanse your liver? The good news is there are many foods you’re probably already eating that can help to cleanse your liver naturally. These delicious options stimulate the liver’s natural ability to expel toxins from the body.

    Here are 10 foods you can add to your diet to cleanse your liver.

    1. Garlic: Garlic contains selenium, a mineral that helps to detoxify the liver. It also has the ability to activate liver enzymes that can help your body naturally flush out toxins.
    2. Citrus Fruits: Fruits like grapefruit, oranges, limes and lemons all boost the liver’s cleansing ability. Even consumed in small amounts (we know some of these can be tart!), citrus fruits help the liver to produce the detoxifying enzymes that flush out pollutants.
    3. Vegetables: Cruciferous vegetables like broccoli and cauliflower contain glucosinolate, which helps the liver to produce detoxifying enzymes. They also contain sulfur compounds that aid with liver health. Leafy vegetables are high in chlorophyll, which leaches toxins out of the blood stream. They can neutralize heavy metals to protect the liver.
    4. Turmeric: This herb works wonders for the liver—it helps the enzymes that flush out toxins and contains antioxidants that repair liver cells. It also assists the liver in detoxing metals, while boosting bile production.
    5. Walnuts: Walnuts are high in the amino acid arginine and assist the liver in detoxifying ammonia. They’re high in glutathione and omega-3 fatty acids, which all provide support to natural liver cleansing.
    6. Beets: Beets assist with increasing oxygen by cleansing the blood, and can break down toxic wastes to help them be excreted quicker. They stimulate bile flow and boost enzymatic activity. Beets also contain fiber and Vitamin C, which both are natural cleansers for the digestive system.
    7. Carrots: Carrots are very high in plant-flavonoids and beta-carotene, which stimulates and supports liver function overall. They also contain Vitamin A, which prevents liver disease.
    8. Green Tea: If you’re thirsty from all the liver-benefiting foods, try some green tea. This beverage contains catechins, plant-based antioxidants known to improve liver function. Be careful to stick to green tea and not green tea extract, which can potentially negatively impact liver health.
    9. Apples: Apples contain high levels of pectin, a chemical that helps the body cleanse and release toxins from the digestive tract. With fewer toxins in the digestive tract, the liver can better manage its toxin load, being able to better cleanse the rest of the body.
    10. Avocado: Avocados are basically a superfood. In addition to cleansing your arteries, they help the body naturally produce glutathione, the compound that helps the liver rid itself of toxins.

    Improve your overall digestive health by staying on top of your diet, while paying attention to any symptoms you might be experiencing. Keep your overall health in check with one of our physicians today. Search our directory to find one near you.