Simple Stretches for those Stretched Too Thin

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Stretching is an important part of every workout, but it also has benefits beyond the gym. Stretching improves flexibility, helps maintain a good range of motion in your joints and also relieves stress. Stretching can be done at home, work or on the go. Here are some simple stretching exercises for busy people.

Remember to listen to your body as you stretch and stop if you feel pain of any kind.

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Wrists

Reach your arms out in front of you. Rotate your wrists 10 times in a clockwise direction, then 10 times counterclockwise.

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Arms and Hands

Clasp your hands together in front of your chest at shoulder height. Extend your arms forward until you feel a stretch in your upper back, shoulders, arms, and hands. Hold for 15 seconds and relax. Repeat for 30 seconds.

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Arms

Lift one arm in front of you as if to grab something. Then use the other arm to pull the outstretched arm gently across the chest so that the muscles are stretched. Hold for 15 seconds and relax. Repeat for another 15 to 30 seconds. Repeat, using your left arm.

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Neck

Close your eyes. Drop your ear to your shoulder and hold for 15 seconds. Roll your chin across your chest to the other shoulder and hold for 15 seconds. Repeat.

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Overhead Reach

Inhale slowly and deeply. Raise arms overhead. Exhale completely and release. Repeat.

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Chest

Bring your arms behind your back and link your fingers with your palms facing inward. Straighten your arms and lift them up until you feel a stretch in your arms, shoulders, and chest. Hold for 15 seconds and relax. Repeat the stretch for another 15 to 30 seconds.

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Back

Sit tall in your chair and try to turn to grab the back of the chair while keeping your feet flat on the floor. Hold for 15 seconds and relax. Repeat the stretch turning to the other side.

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Hips

Cross one ankle onto the opposite knee and sit tall. Then, lean forward from your hips, keeping your chest upright. This stretches the outer hip, which is the reason for many back problems. Hold for 15 seconds and relax. Repeat using the other leg.

The Benefits of Breakfast

Author: Rosetta Danigole, Lead Nutritionist at UMC

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Are You a Breakfast Eater?

Studies show that there are many benefits to choosing a healthy breakfast every morning.

First, there’s the energy factor. Your brain needs glucose from food – especially good carbohydrates such as whole grains, fresh fruits and low-fat dairy products – in order to work well.

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What Happens When You Skip Breakfast

When you skip breakfast you may end up with a brain-energy slump by mid-morning.

Skipping the benefits of breakfast can lead to an increase in LDL (“bad” cholesterol) levels, according to researchers.

Going without breakfast means you likely will eat more throughout the day. People who eat breakfast, on the other hand, get their metabolism humming and tend not to consume as many calories during the entire day, so they wind up weighing less than those who don’t get the benefits of eating breakfast.

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You may be jeopardizing your long-term health. One study found that those who skipped breakfast were more resistant to insulin. Insulin resistance increases the risk of developing diabetes.

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If you are not a breakfast eater and have a hard time eating in the morning you may just have a bad habit.  To start breaking that habit try a light breakfast such as a banana and a glass of milk or even a cup of low fat low-sugar yogurt and fruit.  You may just need to re-train your system to accepting food in the morning.

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Lastly, what are the good and bad breakfast choices?

  • Try not to load up on caffeine — one cup is a good limit, but if you need two cups maybe try a cup of hot tea as it is higher in antioxidants.
  • Avoid muffins, large bagels, sweet pastries, sweetened cereal, & high-fat meats such as bacon.
  • Eggs are good choices (high in protein and not the cholesterol offender as once thought). Studies say to it is good to include eggs 3 to 4 times per week; preferably organic and high in omega 3 fatty acids.
  • Try whole grains coupled with high quality protein such as eggs and oatmeal or yogurt and fruit.
  • Don’t forget the healthy fats such as almonds/walnuts/or flax seeds.

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…But What About Grits?

Here in New Orleans we love grits and a lot of folks ask dietitians about that. Grits are made from corn and is not that bad in and of itself but it is a refined food. Include it occasionally for breakfast but not daily as other options offer more nutrients.

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About the Author

Rosetta

As the lead dietitian at University Medical Center New Orleans, Rosetta Danigole manages clinical dietetic operations. She is a member of the Academy of Dietetics and Nutrition and belongs to the clinical dietitian practice group. She has been a dietitian for 35 years.

 

The Link Between Diet, Obesity and Cancer

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A diet that includes plenty of fruits, vegetables and good sources of protein are important for good health, but did you know that what you eat can also affect your risk for cancer?

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The good news is that diet and obesity are things that can be controlled through healthful choices and a greater understanding of how our bodies process certain foods.

The link between cancer and diet is the topic of the UMC Cancer Center’s next Breast Health Lunch Lecture, presented by Adam Riker, MD., F.A.C.S. Dr. Riker is an LSU Health New Orleans surgical oncologist and Oncology Service Line Director at UMC.

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The free lecture takes place from 12 – 1 p.m. in the UMC Conference Center, on the first floor of UMC, 2000 Canal Street. Lunch will be provided, and a Q&A will follow.

During the lecture Dr. Riker will share a wealth of information, including the basics of cancer, how many people develop cancer, and most importantly, why people develop cancer.

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According to the World Cancer Research Fund, one of the biggest risk factors for cancer is being overweight or obese. Eating food that is high in fat or sugar can lead to weight gain, and there is strong evidence that being overweight or obese increases the risk of 11 cancers.

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Dr. Riker’s lecture will explore why having too much sugar in our diets is not only dangerous, but potentially deadly, the effects of wheat, flour, gluten and process foods (most of which contain flour and wheat) on our overall health, the effects of dairy consumption and the most common pesticide/herbicide in the U.S. food chain and its impact on the vast majority of food consumed in the U.S.

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In the second half of his lecture, Dr. Riker will drill down on how our body processes food, especially sugar and wheat. Sugar is linked to insulin resistance, weight gain, high blood pressure, heart disease, diabetes and cancer. Gluten, a protein in wheat, has been linked to a number of ailments, including inflammation, intestinal disorders and autoimmune disorders.

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He will discuss the dietary guidelines in the food pyramid and affect on childhood and adult obesity.

The Standard American Diet

1970: 2,077 calories

1990: 2,343 calories

2010: 2,590 calories

Additionally, “I’ll focus upon the striking increase in obesity and diabetes (and other health problems) as a result of the U.S diet and then discuss what we can do about it, in order to live a healthy, happy, fulfilled and cancer-free lifestyle,” Dr. Riker said.

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Know Your Numbers

Authors: Alan Gatz, MD and Kendria Holt-Rogers, MD, UMC Primary Care Physicians

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Today,  many people are aware of the need to focus on the effect of risk factors and life choices on overall health and wellness. Health professionals speak to patients about cholesterol, blood sugar, blood pressure, BMI (body-mass index), and hemoglobin A1c, but many individuals become overwhelmed and do not totally understand all of the information as presented.

Here’s a condensed and simplified description of the above mentioned health determinants.

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Cholesterol

This term actually should be changed to lipids, which includes the entire family of proteins sub-divided into three major subcategories:

  1. LDL (low density lipoprotein) cholesterol
  2. HDL (high-density lipoprotein) cholesterol, and
  3. Triglycerides (TG).

The two numbers the majority of people need to remember are their LDL and HDL levels.

A simple way to understand the concept of reducing heart and vascular disease is to keep the low low and the high high. LDL level above 150 mg% increases the risk of developing blood vessel blockage while HDL above 50 mg% helps protect against the development of this problem.

High triglycerides also can affect a person’s health including development of pancreatic disease.  Any intervention – including lifestyle changes and medications –  that will improve the overall cholesterol readings will also improve the total TG.

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Interventions to improve the cholesterol numbers and reduce risk of cardiac disease:

  • Exercise – 30-45 minutes 3 times per week
  • Diet – increase fiber, reduce fat and sugar
  • Weight loss – even 5 pounds will affect the level
  • Medication – effective but comes with risk of side effects

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Blood sugar (Glucose)

Important in the proper functioning of most all body systems, if the blood level is too high, many of the major organs can be damaged irrevocably, most notably the heart, kidneys, circulatory system and eyes. Normally, people think of getting a blood sugar reading by having their finger lanced to obtain a drop of blood.  This “spot” reading will give an idea of current glucose level but the Hemoglobin A1c (Hgb A1c) is much better at allowing us to determine average blood sugar level over several weeks.

Without getting too scientific, the higher the average blood sugar, the higher the level of Hgb A1c.  In general we strive to get the level below 7%.

Ways to improve Hgb A1c :

  • Take your medications as prescribed
  • Prescribed exercise program
  • Improve diet and control your weight

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Body Mass Index

This number is determined by a patient’s height and weight.

The ideal BMI is between 18.5 and 25.  Below 18.5 is considered underweight with 25-30 being overweight.

Those individuals above 30 are classified obese.  The importance of BMI lies with the effects of stress on the heart, circulatory system, joints, muscles and metabolism.  Severe obesity with BMI greater than 36 increases the individual’s risk for hypertension, myocardial infarction (heart attack), stroke, diabetes, degenerative arthritis, decreased independence.  Obviously we cannot affect the BMI by growing taller but anything we can do to reduce weight will improve the BMI.

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Blood Pressure

The measurement of blood pressure is important in determining the stress the heart experiences pumping the blood through the thousands (approximately 60K) of miles of blood vessels in the body. Like a body builder the heart, if faced with greater weight (pressure), will grow to meet the challenge.  But, also like the body builder, there can be too much growth (the heart becomes muscle bound) which results in the heart failing to “lift the weight”. The result is heart failure which many times causes permanent disability and death. 

We don’t have the time or space to discuss the effects of blood pressure on the kidneys,  but suffice it to say untreated blood pressure is a leading cause of kidney failure and need for dialysis.

Remember these numbers – Systolic 135, Diastolic 80. 

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If your readings fall above these numbers you should seriously consider speaking with your health care provider about intervention.

Interventions to improve blood pressure:

  • Reduce weight
  • Reduce alcohol intake
  • Reduce salt in the diet
  • Exercise with emphasis on aerobic activity
  • Adequate rest – sleep 6-8 hours/night
  • Stress reduction – yoga, meditation, therapeutic massage

Hopefully, this primer will help you manage your health with greater confidence and purpose.

Dr. Gatz and Dr. Rogers look forward to being your partner in wellness. To schedule an appointment, call the clinic at 504-962-6120. Visit www.umcno.org/primary-care to learn more about UMC’s Primary Care Center and its services.

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Colon Cancer: When & Why You Should Start Screening

Author: Guy Orangio, MD,  FACS, FASCRS, UMC Colorectal Cancer Surgeon

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Colorectal cancer is the fourth most commonly occurring cancer and the second leading cause of cancer deaths in the United States, with over 56,000 people expected to die from this disease each year. However, this cancer is preventable and curable when detected and treated early.

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March is Colorectal Cancer Awareness Month, a perfect time to learn more about  this disease and when and why to get screened. Because there are often no symptoms when it is first developing, colorectal cancer can only be caught early through regular screening.

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Most colon cancers start as non-cancerous growths called polyps. If we are able to find these polyps while they are still non-cancerous, we remove them and the cancer may be prevented. Major surgery can usually be avoided.

STAGES

Screening programs begin by classification of risk based on personal, family and medical history. People who are at increased risk may need earlier and more frequent screening depending upon the recommendation of their healthcare provider.

The American Society of Colon and Rectal Surgeons (ASCRS), which is dedicated to advancing the treatment of patients with diseases affecting the colon, rectum and anus, supports the following colorectal cancer screening guidelines:

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Recommendations Screening People at Average Risk

  • Men and women at average risk should have screening for colorectal cancer and adenomatous polyps beginning at age 50 years.
  • A colonoscopy (a test that allows the physician to look directly at the lining of the entire colon and rectum) every 10 years or a barium enema (x-ray of the colon) every 5 to 10 years are acceptable alternatives. •

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Recommendations for Screening People at Increased Risk

  • People at increased risk of colorectal cancer or adenomatous polyps include those with first-degree relative (parent, sibling or child) with colon cancer or adenomatous polyps diagnosed before 60 years
  • People with two first-degree relatives who were diagnosed at any age, should have screening colonoscopy starting at age 40 years — or ten years younger than the earliest diagnosis in their family — and then repeat every five years.
  • People with a first-degree relative with colon cancer or adenomatous polyp diagnosed at age greater than 60 years or two second degree relatives with colorectal cancer should be advised to be screened as average risk persons beginning at age 40 years
  • People with one second-degree relative (grandparent, aunt or uncle) or a third-degree relative (great-grandparent or cousin) with colorectal cancer should be screened as average risk persons

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Prevention Tips

In addition to timely and regular screening for colorectal cancer, people may be able to lower their risk of getting the disease by:

  • Avoiding foods that are high in fat.
  • Eating plenty of vegetables, fruits and other high-fiber foods.
  • Exercising regularly and maintaining a normal body weight.
  • Not smoking and drinking alcohol only in moderation.

 

For information on the Comprehensive Colorectal Cancer Program at UMC, click here.

 

About Dr. Orangio

Guy Orangio

Guy Orangio, MD, is a board-certified colorectal surgeon at UMC and an Association Professor of Clinical Surgery at LSU Health New Orleans.

 

Show Us Your Green!

Author: Rosetta Danigole, UMC Lead Clinical Dietitian, Nutritional Services

Green is everyone’s favorite color on St. Patrick’s Day. If you’re looking to liven up your party or dinner table, you’re in luck.  Nature has a bounty of options that don’t require food coloring.

Here are a few St. Paddy’s favorites from the UMC Nutrition team:

Brussels sprouts – These are packed with vitamins A and C as well as birth-defect fighting folate and blood pressure-balancing potassium. Not into Brussels sprouts or kale? Consider such other cruciferous veggies as broccoli, arugula, and bok choy.

Kale – A member of the powerhouse family of greens known as cruciferous veggies (a fancy word for the cabbage family), kale has bone-boosting vitamin K, vision- and immune-boosting vitamin A, and even anti-inflammatory omega-3 fatty acids.

Asparagus – This springtime vegetable is rich in vitamins K, C, A, and folate. It also has a number of anti-inflammatory nutrients. Asparagus is also famous for a healthy dose of inulin — a “prebiotic” that promotes digestive health.

Edamame – These soybeans are a longtime Japanese diet staple. A complete plant-based protein, edamame is a good protein source for vegetarian and vegan diets. When eaten in place of fatty meat, soy may lower cholesterol by reducing saturated fat intake

Green Beans – Also called string beans, green beans are a common side dish in Southern cooking. They’re loaded with fiber, which can help lower cholesterol and stabilize blood sugar, making them an excellent choice for people with diabetes.

Try these healthful green recipes:

Luck of the Irish Green Smoothie

This smoothie is full of iron, potassium and vitamins and taste like a yummy treat.

Ingredients:

1 cup fresh spinach

1 cup almond milk/coconut milk- low sugar

½ cup pineapple

½ cup mango- optional

1 banana

 

Instructions:

  1. Tightly pack spinach in a measuring cup.
  2. Add spinach to blender with milk alternative.  Blend together until all chunks are gone.
  3. Add pineapple, mango and banana.
  4. Blend all ingredients together until smooth and creamy.
  5. Serve cold with ice if desired.

 

Calories: 202

Sodium: 30 milligrams (very low)

Carbohydrate: 51 grams—all from natural sources—fruits and vegetables

Fiber: 6 grams

Protein: 3 grams

 

Collard Greens  

Collard greens not only taste good, they supply a good dose of fiber, calcium, protein and iron. To keep this Southern staple healthy, keep the sodium low and skip the meat.

Number of Servings: 8
Serving Size:  1 cup

 

Ingredients:

4 lb collard greens

3 cups low fat, low sodium chicken broth

2 chopped onions

3 garlic cloves, crushed

1 tsp crushed red pepper flakes

1 tsp pepper

 

Instructions:

  1. Wash and cut the collard greens and place them in a large stockpot. Add the remaining ingredients and enough water to cover.
  2. Cook until tender, stirring occasionally, about 3 1/2 hours. The flavors will blend even more if you let the greens sit for a bit after cooking.

A Healthy Plate is a Happy Plate: 20 Ways to Enjoy More Fruits & Veggies

Author: Academy of Nutrition and Dietetics staff registered dietitian nutritionists

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Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

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Try the following tips to enjoy more fruits and vegetables every day:

  1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
  2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.iStock-485076210.jpg
  3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
  4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
  5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
  6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
  7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
  8. Place colorful fruit where everyone can easily grab something for a snack-on-the- run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.iStock-832079576.jpg
  9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
  10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
  11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
  12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
  13. Top a baked potato with beans and salsa or broccoli and with low-fat cheese.iStock-140256741.jpg
  14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
  15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meatloaf, mashed potatoes, pasta sauce and rice dishes.
  16. Make fruit your dessert: Slice a  banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
  17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.iStock-530627641.jpg
  18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
  19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
  20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

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*See “Color Your Plate with Salad” at www.eatright.org/nutritiontipsheets for more tips on creating healthy salads

For a nutrition consultation with our dietitians, please call (504) 702-5700 to schedule an appointment.

 

 

To learn more about healthy lifestyle choices, visit our new Primary Care Center at 2003 Tulane Avenue or www.umcno.org/primary-care.

 

 

For information about the UMCNO Cancer Kitchen, which happens every other month at Simplee Gourmet, email Laura Kerns or call her at (504) 702-3691.