Essential Immunizations for Adults

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You want to pass on certain things like family traditions, a grandmother’s quilt or dad’s love of books—but no one wants to pass on a serious illness. Take charge of your health and help protect those around you by asking about vaccines at your next doctor’s visit.

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Vaccines

Vaccinating our children is commonplace in the United States. But many adults don’t know which vaccines they need, and even fewer are fully vaccinated. Every year, thousands of adults in the U.S. become needlessly ill from infectious diseases. Many adults are hospitalized and some even die from diseases that could be prevented by vaccines.

Not only can vaccine-preventable diseases make you very sick, but if you get sick, you may risk spreading certain diseases to others. That’s a risk most of us do not want to take.

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Babies, older adults and people with weakened immune systems (like those undergoing cancer treatment) are especially vulnerable to infectious diseases. They are also more likely to have severe illness and complications if they do get sick.

You can help protect your health and the health of your loved ones by getting your recommended vaccines.

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The good news is that getting vaccinated is easier than you think. Adults can get vaccinated at their primary care doctor’s office, pharmacies, workplaces, health clinics and health departments.

Most health insurance plans cover the cost of recommended vaccines—a call to your insurance provider can give you the details.

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What vaccines do you need?

All adults should get:

  • Annual flu vaccine to protect against seasonal flu
  • Td/Tdap to protect against tetanus, diphtheria and pertussis (whooping cough)

Some additional vaccines you may need (depending on your age, health conditions and other factors) include:

  • Hepatitis A
  • Hepatitis B
  • Human Papillomavirus (HPV)
  • Meningococcal
  • Pneumococcal
  • Shingles

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Traveling overseas?

There may be additional vaccines you need depending on the location. Find out here. 

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Still not sure what vaccines you may need?

Take this short quiz.

3 Summer Treats Perfect in this Heat

While not all may side with iHob’s decision to enter the burger industry, we can agree on this:

This summer is HOT!

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With temperatures approaching triple digits, you may be reaching for popsicles, ice cream sandwiches and snoballs to cool you down. After all, you know what they say: “if you can’t take the heat, get out of the kitchen!” But before you overload on sugar and throw in the towel, consider a set of treats that are cool, healthy, and perfect for beating the heat.

Here are three healthy, dessert-style recipes you need to try this summer:

Stacked Fruit Salad

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Ingredients

  • 2 tablespoons fat-free vanilla yogurt
  • 2 tablespoons fat-free ricotta cheese
  • 1/4 cup crushed pineapple, drained
  • 1/4 cup blueberries
  • 1/4 cup mandarin oranges
  • 1/2 small kiwi, peeled and sliced
  • 1 ring spiced apple

Directions

Mix the yogurt and ricotta cheese in a small bowl. Use a small spatula to smooth each layer as you add it to a parfait glass or a ring mold (place the mold on a plate). Spread 1/4 cup drained pineapple in the bottom. Spread half the yogurt-ricotta mixture over the pineapple. Top with a layer of blueberries. Mandarin orange segments come next, then another yogurt-ricotta layer. Arrange slices of peeled kiwi. Top with the spiced apple ring. Cover loosely and refrigerate, unless you’re ready to eat it at once. If you use the ring mold, some juice may leak out during refrigeration. Use a paper towel to dry the plate just before serving.

Serves: 1

The serving contains about 175 calories, 7 g protein, 0 g fat, 0 mg cholesterol, 38 g carbohydrates, 3 g fiber, and 56 mg sodium.

This dish is gluten-free.

Cherry Swirl Pudding

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Ingredients

  • 2 cups fat-free plain yogurt
  • 2 cups sweet black cherries, pitted
  • 1 teaspoon pure vanilla extract
  • 1/4 cup dried, unsweetened coconut

Directions

Increase the yogurt’s density by putting it in a strainer lined with cheesecloth or a coffee filter over a bowl. Refrigerate. After 2 hours, you’ll see about 1/2 cup liquid to discard. Halve the cherries. Mix the cherries, vanilla extract, and coconut into the yogurt. Refrigerate until ready to serve in stemmed cocktail glasses (just spoon it in).

Serves: 4

Each serving contains about 145 calories, 8 g protein, 9 g fat, 0 mg cholesterol, 24 g carbohydrates, 4 g fiber, and 100 mg sodium.

This dish is gluten-free.

Pineapple Smoothies

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Ingredients

  • 1 cup fresh pineapple chunks
  • 1 cup light vanilla yogurt
  • 1 cup crushed ice

Directions

Put ingredients in a blender. Puree and pour.

Serves: 2

Each serving contains about 110 calories, 5 g protein, 1 g fat, 23 g carbohydrates, 1 g fiber, and 66 mg sodium.

This dish is gluten-free and gout friendly.

Click here for more healthy recipes!

 

Tobacco and Heart Disease

Author: Johnny d’Aquin MS, RRT, RPFT, UMC Pulmonary Services Director 

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May 31, 2018 is World No Tobacco Day, an annual program of the World Health Organization, and I can’t think of a better day than that one to quit smoking.

The focus of World No Tobacco Day 2018 is “Tobacco and heart disease.” The goal is to raise awareness on the link between tobacco, and heart and other cardiovascular diseases (CVD), including stroke, which combined are the world’s leading causes of death.

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The Truth About Tobacco and Heart/Cardiovascular Disease

The American Heart Association (AHA) says diseases caused by smoking kill more than 440,000 people in the U.S. each year.  Smoking puts people at high risk of lung disease, including lung cancer and emphysema. Smokers also have increased risk for heart disease and stroke.

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Cardiovascular diseases (CVD) kill more people than any other cause of death worldwide, and tobacco use and second-hand smoke exposure contribute to approximately 12% of all heart disease deaths.

  • One out of every 5 smoking-related deaths is caused by heart disease.
  • Women older than 35 who smoke and take birth control pills are at much greater risk for heart disease or stroke.
  • Cigarette smokers are 2 to 4 times more likely to get heart disease than nonsmokers.
  • Cigarette smoking doubles a person’s risk for stroke.

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How Does Smoking Change the Heart and Blood Vessels?

Smoking:

  • Causes an instant and long-term rise in blood pressure.
  • Causes an instant and long-term increase in heart rate.
  • Reduces blood flow from the heart.
  • Reduces the amount of oxygen that reaches the body’s tissues.
  • Increases risk for blood clots.
  • Damages blood vessels.
  • Doubles the risk of stroke (reduced blood flow to the brain).

Smoking has also been linked with depression and stress.

The good news is that quitting smoking can reduce the risk of heart disease.

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According to the AHA, stopping smoking reduces the risk for heart disease, the risk for repeat heart attacks, and death by heart disease by half.

GettyImages-672597012.jpgGet Help/Quit Smoking

UMC is partnering with the Smoking Cessation Trust to help people quit smoking.

If you smoked just one cigarette before September 1, 1988 and are a current Louisiana resident, you are eligible to register with the smoking cessation trust and get free help.

You can get free smoking cessation medications, doctor visits, quit-line coaching and counseling. Call our office at (504) 702-4636 or enroll online.

Why Wait Another Day?

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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 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.

 

 

 

Out With the Old: Why It’s Important for Seniors to Get Moving

Author: Maryann Vicari, UMC Physical Therapist

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How do we age well and gracefully? This question has been on the mind of human beings for ages. We have all been searching, to some extent, for the fountain of youth or a way to slow down the aging process. Unfortunately, that fountain has yet to be discovered, and no scientist has come up with a formula that will keep time from aging the body.

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Nevertheless, there is some good news. We, as humans, can improve our aging process and increase the number of “healthy” years by doing something that humans have been doing for centuries – MOVE! That’s right, moving the body is one of the best ways to age well and to help reduce the risk of developing heart disease, diabetes and obesity, which are a few of the main causes of death and poor aging among older adults.

Evidence has shown that regular physical activity is safe for healthy and even frail older adults (ages 65 and older). 

This physical activity can range from low intensity walking to more vigorous sports and resistance exercises, depending on the individual’s preference and physical ability.  Basically, for older adults, some form of physical activity is better than nothing at all or a predominantly sedentary lifestyle.

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According to the Centers for Disease Control (CDC), older adults need at least 2.5 hours of moderate intensity aerobic activity (think brisk walking) every week, which is about 30 minutes a day, and muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hip, back, abdomen, chest, shoulders, and arms).

This may sound like a lot, but please do not be discouraged; you don’t have to start here.  If you have never worked out before or have been inactive for some time, you can safely work your way up to this point by joining a local wellness center or YMCA.  There, you can find trained professionals that can help you work towards your goal of achieving a healthy and physically active lifestyle.  As always, you should consult your physician before beginning any sort of exercise routine, especially if this is new to you or if you have a pre-existing heart or metabolic disease, such as diabetes and hypertension.

To make an appointment for a consultation with one of our primary care physicians, click here.

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Keep this in mind: If you want to improve your health or if you want to maintain the level of health you have for years to come, your best bet is get or stay as active as you can.  The more active you are as you age the less likely you will be to develop debilitating diseases, which can only work as catalysts to age you beyond your years.

So, get out there and move your bones!

 

References:

https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm

McPhee, J., et al.  Physical activity in older age: perspectives for healthy aging and frailty.  Biogerontology. (2016). 17: 567 – 580.