Food and Health Communications



5 Reasons to Eat More PulsesPulses are getting more respect these days. Because they are an economical source of protein, they were once thought of as poor man’s food. Today people of all income levels around the globe love them for their great taste, versatility, sustainability and health-boosting nutrition. Aim to eat several servings per week. Here’s why.1. Prevent colon cancer. Pulses are rich in dietary fiber, providing6350005549900Client contact information:Client contact information:6350003937000Nutrition NewsletterBrought to you by:Nutrition NewsletterBrought to you by:965993440473 at least 20% of the recommended daily amount. Choices such as black beans, kidney beans and lentils provide the type of fiber that the good healthy bacteria in the gut love. These intestinal bacteria feed on the fiber and provide compounds that are beneficial to the colon cells, protecting them from harm. Pulses also provide a host of phytonutrients studied for their cancer-fighting benefits – and other health benefits too. 2. Protect your heart. Diets rich in pulses are linked to lower systolic blood pressure (the top number), and consuming about one serving of pulses daily is associated with healthier-21653501016000 cholesterol levels. Plus a study of nearly 10,000 men and women found that eating beans at least four times weekly – compared to eating beans less than once weekly – lowered the risk of heart disease by 22%. Hint: drain and rinse canned beans to wash away about 40% of the sodium.3. Get better blood sugar control. Eating pulses is associated with improvements in both short term and long term fasting blood sugar levels. In fact, a meta-analysis of 19 studies found that eating pulses as part of a lower glycemic index diet lowered blood sugar levels as well as some diabetes medications.4. Manage your weight. Pulses contain resistant starches, so some carbohydrates are not digested and absorbed, meaning fewer calories get absorbed too. Additionally, a meta-analysis of nine studies found that meals based on pulses led to greater feelings of fullness. And observational data suggest that pulse eaters are less likely to be obese than those who don’t consume them. 5. Protect the earth. The Food and Agriculture Organization of the United Nations named 2016 The International Year of Pulses, and it wasn’t just because of all the health benefits already listed. Pulses are good for the health of the earth too. They’re an inexpensive source of protein and other nutrients, and they’re more readily transported than other protein sources. Many scientists find pulses to be a sustainable crop that is beneficial to global climate. By Jill Weisenberger, MS, RDN, CDE, CHWC, FAND,50291910160002976774873344334586142239Big Salad Ideas-25146001016000Everything but…When coming up with salads to make in your kitchen, take an everything-but-the-kitchen-sink approach. For the salad pictured here we came up with the theme, “red.” So we added beets, tomatoes, red peppers, red olives, red wine vinegar. The result is a flavorful salad that is like the vegetable version of the red velvet cake!Favorite flavorsThink about an entree you love or a variety of seasonal ingredients. Or take a look at a new crop of fast casual salad restaurants that are becoming popular. One favorite cafe located in San Francisco and other cities is called Mixt. See their amazing menu for getting your own salad ideas here: Shredded Chicken Salad2 cups of shredded cabbage1 tablespoon poppy seed dressing2 tsp chopped parsley or cilantro1/4 cup sliced red peppers1/4 cup sliced celery1 tablespoon diced hot or sweet bell peppers (red or green)1 cup shredded cooked pulled chicken seasoned with a pinch each of chili powder, black pepper, garlic powder, thyme and oregano1 sliced limeToss all ingredients together in large bowl and serve immediately. Serves 2. Each 2 cups or 1 plate per person serving:?164?calories,?4g fat,?1g?saturated fat,?0g?trans fat,?56mg?cholesterol,?204mg?sodium,?11g carbohydrate,?2g?fiber,?7g?sugars,?22g?protein Take Control of Your Health By-18554691015999 Understanding Biometrics-1520189391160If changes in healthcare are on your mind, you’re not alone. The recently proposed healthcare bill will change the way the federal government funds purchases of Medicaid and individual health care plans. It is expected to greatly increase the number-1957069243839 of people without health care insurance if the law passes in the Senate and is enacted. 1As many programs providing prevention (such as health or nutrition counseling) may be reduced or eliminated, it’s a good idea to take advantage of your worksite or insurance wellness programs (if offered) and get your biometrics screening done so you can focus on areas of concern and get or stay healthy. Biometrics is a quick health assessment of key measurements like BMI, cholesterol, blood pressure, and blood sugar or A1C levels. Your current healthcare provider can do these tests. By getting a screening done, you’ll be more aware of risk factors for disease and can take matters into your own hands to save your wallet, the quality of your health, and perhaps even your life.Just as an example, a 2013 study suggests that someone with type 2 diabetes will spend about $85,500 in their lifetime to treat the disease and its complications. 2 While diabetes is hereditary, lifestyle is definitely vital in prevention. Did you know that losing just 5-10% of your weight (10-20 pounds if you weigh 200 pounds) can reduce your risk of diabetes? Small amounts of weight loss also have been found to reduce blood pressure, which reduces risk for heart attack and stroke.One in three deaths is related to heart disease. According to the American Heart Association, an employee with heart disease costs their employer (annually) about 60 hours of time and over $1100 or more lost in productivity compared to healthy employees. 3 You can reduce your risk for heart disease by losing weight, getting regular exercise and eating a heart- healthful diet that will lower your blood pressure and improve your blood cholesterol numbers. References:1.: Lisa Andrews, MED, RD, LDCheck out the following biometric terms:Body Mass Index (BMI) is a measure of your weight in kilograms (kg) divided by your height in meters squared.?18.5-24.9 = healthy weight?25-29.9= overweight??Over 30 = obeseA BMI above normal associated with higher risk for chronic disease including diabetes, cancer, arthritis and heart disease. To lower your BMI, adopt a healthy and consistent eating and exercise program so you lose weight over time. Blood pressure is the pressure of the blood against the walls of the blood vessels, especially the arteries. You have two numbers to know:Top number (systolic) 90-120 Over bottom number (diastolic) 60-80?120/80 mm/Hg = normal?120-139/80-89 mm/Hg = prehypertension?????140-159/90-99 mm/Hg = hypertensionAs blood pressure rises, it damages arteries and blood vessels and increases risk for heart attack and strokeCholesterol is a waxy, fat-like compound made in your liver. It is needed to make hormones and aid in fat digestion.?< 200 mg/dL= normal?200-239 mg/dL= borderline high?Over 240 mg/dL= highAn elevated cholesterol level is just one risk factor for heart disease. Having a family history and other risk factors (such as obesity, diabetes and high blood pressure) raises risk further.Cholesterol has a good version (HDL) and a bad version (LDL).HDLHigh Density Lipoproteins. “Healthy” cholesterol that helps remove cholesterol from the bloodstream??Over 50 mg/dL is desirable for women??Over 40 mg/dL is desirable for menThe ratio of cholesterol to HDL is important to note. A ratio below 4.0 is desirable for lower risk of heart diseaseHDL is affected by exercise. It goes up with regular aerobic activity. Alcohol in moderation also raises HDL. Your doctor may prescribe medication if risk for heart disease is high.LDLLow Density Lipoproteins. “Lousy” cholesterol that deposits fat in arteries?Less than 100 mg/dLis desirable?100-129 is near desirable?130- 159 mg/dLis borderline high?160-189 mg/dLis high?190 mg/dL and up is very highA high LDL is more predictive of risk for heart disease than an elevated cholesterolA diet low in saturated and trans fat, cholesterol and sugar helps lower LDL cholesterol. Weight loss and regular exercise also help reduce LDL.TriglyceridesSugar and fat molecules that are stored as energy to be used later by the body?Less than 150 mg/dL is normal?Over 150 mg/dL is elevatedNon-fasting levels will be higher than fasting and will reflect what is in the blood at that time. Fast for 8-12 hours before having the test drawnHigh triglycerides in the body make arteries sticky, which can raise the risk fat and plaque deposits and risk of heart disease Pre-diabetesPreviously known as “borderline” diabetes. Blood sugar levels that are higher than normal, but not yet diagnostic of diabetes?Less than 100 mg/dL (fasting) is normal?Less than 126 mg/dL non-fasting is normal?Over 100-125 mg/dL fasting is pre-diabetes?Over 125 mg/dL non-fasting is diabetesBlood sugar will increase after meals by 50-100 points. It may be higher during hospitalization, use of steroids, under stress, infection or post op from surgeryA small change in weight (5-10%) can help to prevent diabetes. Exercising for 15 minutes after meals helps to reduce blood sugar after eating. Eating high fiber, unprocessed carbohydrates is advised.A person with pre-diabetes is at higher risk for developing diabetes, heart disease and stroke. Lifestyle changes such as 5-7% weight loss and 30 minutes of exercise 5-7 days/week may reduce your risk of developing diabetes by 58%.A1C for diabetesIf you already have diabetes, A1C is a useful measurement. AIC is a measure of average blood sugar over a range of 3 months?Less than 5.6 %- normal?5.7- 6.4%- pre- diabetes?Over 6.5%- diabetesWork with your physician or medical care team to determine the right A1C level plus diet and exercise plan for you. ................
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