Eating Healthy & Getting Good Daily Nutrition

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Eating right and making sure you are getting optimal daily nutrition is all about making the right choices, and making simple changes. Keys to healthy eating include increasing your intake of whole grains, lean proteins, fruits, vegetables, and low-fat dairy products. Cutting back on eating foods with solid, or saturated fats is also very important.

Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the whole kernel (the bran, the germ, and the endosperm). People who eat more whole grains as part of a healthy diet reduce their risk of developing certain chronic diseases. Refined grains, when compared to whole grains, have been significantly modified from their original natural composition. They are often mixed and bleached with other, less healthy ingredients.

Although refined grain products may be “enriched” with thiamine, riboflavin, niacin, or iron, these added nutrients represent only a fraction of the nutrients lost during processing, still leaving them nutritionally inferior to whole grains. Increasing whole grains in your diet can be very simple; just replace white bread with 100% whole wheat bread, or replace white rice with brown rice.

Dietary proteins include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein, but how much is enough? Most people should eat 5 to 7 ounces of protein rich foods per day. Animal proteins should be at least 90% lean.

Eating one egg each day does not increase the risk of developing heart disease, so it is safe to include them as part of your regular protein choices. Remember, the yolk is the only part of the egg containing cholesterol and saturated fat, so if you plan on eating more than one egg in a day, add more egg whites instead of whole eggs. Choosing plant based proteins such as beans, peas, hummus, or soy products for the protein component of your meal is best since they are naturally low in saturated fat and high in fiber.

Consuming at least three servings of dairy products each day is important for adding calcium, vitamin D, potassium and other nutrients to your diet. Dairy products include milk, yogurt, and cheese and should be low in fat.

Eating more vegetables and fruits, as part of a healthy diet, also reduces a person’s risk of developing certain chronic diseases. Fruits provide nutrients such as potassium, fiber, vitamin C, and folic acid that are vital for good health. Most fruits are naturally low in fat, sodium, and calories. Fruit sources can be fresh, canned, frozen, dried, or in 100% fruit juice. Always remember to properly wash fresh fruit to remove dirt, microorganisms, or pesticides before eating.

For a healthy diet, you do not need to eliminate all dietary fats. Some dietary fats are actually good for you. Dietary fats, along with proteins and carbohydrates are the three macronutrients that provide energy for your body. Fats are essential to your health because they support a number of your body’s key functions. For example, some vitamins must have fats to dissolve them, allowing those vitamins to be incorporated into your body.

The harmful fats that you need to avoid include saturated fat and trans fat. Both of these fats are in a solid state when at room temperature. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Trans fat is created through a hydrogenating process. Two healthier and helpful types of fat that you want to keep in your diet are monounsaturated fat and polyunsaturated fat.

Foods containing mostly monounsaturated and polyunsaturated fats, such as olive oil, safflower oil, peanut oil, and corn oil are liquid at room temperature. Monounsaturated and polyunsaturated fats are also found in avocados, nuts and seeds. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

In summary, healthy meals start with reasonable overall portion sizes containing more vegetables and fruits with smaller protein and grains components. Get creative with combinations and see how improving your nutrition can have a positive impact on your health.

For more information, go to www.ChooseMyPlate.gov

Winter Safety Tips

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Winter Weather Safety Tips

When temperatures are extremely cold, especially with high winds, try to stay indoors. If you must go outside, make trips as brief as possible and use these tips to protect your health and safety:

DRESS WARMLY AND STAY DRY

Hats and heavy scarves are important to decrease the amount of heat escaping from your head. Choose mittens over gloves as mittens are more effective in keeping hands warm. Multiple layers of clothing should be worn, with the innermost layers made of wool, silk, or polypropylene as these fabrics hold body heat better than cotton. Layering clothing traps multiple layers of air against the body, further decreasing heat loss. Try to stay dry because wet clothing will chill the body more rapidly. If you perspire, removing an extra layer of clothing will help keep you dry. Coats should be tightly woven, wind and water-resistant, and have sleeves that are snug at the wrists. Wearing waterproof, lined boots with wool socks are your best bet for keeping your feet warm.

NEVER IGNORE SHIVERING

Shivering is an important first sign that the body is losing too much heat. Persistent shivering is a signal to return indoors immediately. Ignoring early signs like shivering may lead to more serious medical conditions such as frostbite or hypothermia. Tingling or itching skin can indicate frostbite. Slowed body responses and impaired reasoning are signs of hypothermia.

If you suspect mild frostbite or hypothermia, move to a warm and dry environment, remove any wet clothes, and rewarm with blankets. Seek medical attention from your doctor or urgent care clinic if you have any questions or concerns. More severe cases of frostbite or hypothermia need immediate and aggressive treatment in an emergency room.

 AVOID OVER-EXERTION

Cold weather puts an extra strain on the heart. If you have heart disease or high blood pressure, follow your doctor’s advice about shoveling snow. Remember, your body is already working hard just to stay warm, so take frequent breaks and don’t overdo it.

  • Warm up your muscles by stretching and walking
  • Shovel small loads of snow at a time and work slowly
  • Bend your knees and avoid twisting your body
  • Keep your back straight and let your arms bear the load
  • Never ignore back or chest pain
  • Watch your step on the ice, sprinkle cat litter or sand on icy patches

TRAVEL AND SAFETY

Ice and snow covered walkways and roadways present challenges while walking and driving. Drive with extreme caution and watch your step in parking lots.

  • When driving, reduce speed and increase the distance between your car and the car in front of you. Avoid traveling on ice-covered roads, overpasses and bridges when possible
  • Have a full tank of gas, keep an emergency kit in your car, and have your cell phone with you
  • If you get stranded, stay in your car, call or wait for help
  • Never walk across a lake or pond that looks frozen
  • Ice skate on safe and tested surfaces only
  • Avoid walking on snow and ice covered roadways and walkways. Use extreme caution while walking near high piles of snow as drivers may not see you
    • Notify friends and family where you will be before you go, especially when participating in outdoor activities such as hiking, camping, or skiing

For more information about winter weather health and safety tips, go to: http://emergency.cdc.gov/disasters/winter/index.asp


Cynthia Vanson, MD

Assistant Medical Director, Urgent Care of Connecticut

Heart Healthy Tip

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Eat at least 25 grams of fiber daily

Studies link a high fiber diet with a lower risk of heart disease. Soluble fiber in oats, beans and citrus fruits, such as oranges helps reduce bad cholesterol levels. Opting for whole grains, such as brown rice and whole-wheat pasta, boosts your intake of total fiber.

-       Erica Smith, Site Coordinator – Urgent Care of Connecticut – Norwalk

Boy is Urgent Care of CT’s 100,000th Patient

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When 11-month-old Rylan Spence of Southbury tugged at his ear Saturday, January 5th, his mom Sharon Spence suspected a painful ear infection and brought him to Urgent Care of Connecticut. What Sharon and Rylan’s dad Tren Spence did not realize was little Rylan was Urgent Care of Connecticut’s 100,000th patient. That earned him a check for $500.00 towards his college fund for the company’s significant milestone. CEO and founding partner Dr. Robert Rohatsch (r) recently presented the check to Rylan and his parents. “Rylan represents a significant accomplishment. He represents 100,000 patients that did not need to experience the long wait of an emergency room or a several-day wait to see a primary care provider,” said Dr. Rohatsch. Next to Dr. Rohatsch is Rylan being held by mom, Sharon. Rylan’s big brother Sawyer, age 3, is in dad Tren’s arms. At left is Melissa DaSilva-Ramadan, Urgent Care of Connecticut – Southbury site coordinator. The Southbury location opened its doors in July, 2008, followed by Brookfield in April, 2010, Norwalk in May 2011, Ridgefield in September, 2011 and Glastonbury in August, 2012. For more information go to www.ucofconnecticut.com

Enjoy the Summer – But Avoid the Sunburn and Bug Bites

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By Frances Chamberlain

Kids having a picnic
Having your picnic in the shade protects you from too much hot sun -- and the ice cream doesn't melt as fast! Photo: Frances Chamberlain

It has been a long, hard winter and most of us are relishing these sunny summer days. It’s easy to forget, however, what some of the risks are that come along with summer fun. Not too many years ago children romped in the river or pool until their shoulders and faces were blistered by the sun – now we know that this kind of exposure leads to some serious skin problems later.

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CONCUSSIONS – A “Head’s Up”

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Young athletes who play high impact sports are prone to sports-related head injuries. Most head injuries are not serious and result in cuts, bumps and bruises. However, head injuries can involve more serious internal complications such as concussions. Concussions are brain injuries that cannot be seen on a CT scan, and don’t always cause immediate symptoms, but can still result in long term damage. So how do you know when to be concerned?

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