Pomerene Hospital Blog
Did you know that different cooking and baking methods of your fruits and vegetables can increase or decrease the amount of nutrients you get in your food?
Below is some education and tips to try different cooking methods, without losing the benefits of your produce:
- Fresh- Fresh is best? Not always the case. In some forms of cooking it activates the nutrient to become more available when heated rather than
eaten fresh. Though, many fruits and vegetables contain majority of vitamins and minerals in this state. Your water-soluble vitamins, B and C.
- Bake/Roast- A healthier version to frying because the oil or fats that you may add to the food do not replace the water in the food, therefore
you are consuming less fat. Baking and roasting are basically the same thing, but used for different foods. Minimal vitamins and minerals are lost
through this method.
- Braise- This combination cooking method of searing then slow cooking an item in a liquid on low heat is primarily used for meats but can be
used for vegetables. Vitamins and minerals can leech into the liquid over the cooking period. Try to reuse the liquid in soups or other dishes
to use those nutrients that were lost.
- Boil- Nutrients can be lost in the water, especially if salt is added. Primarily your water-soluble vitamins, B and C. Consuming or reusing
the liquid is a great way to still consume those nutrients lost.
- Dehydration- A fan favorite for fruits primarily as an easy way to carry with you on-the-go. During the process, an acid such as citric acid
or lemon juice, is added to limit the bacteria growth. The acid and drying process can both alter the nutrient content.
- Fry- Aim for air fried or pan fried compared to deep fry, so that less oil or fats are being transferred into the food, while still maintaining
the crispy texture. High heats can alter fat soluble vitamins, A, D, E and K.
- Grill/Broil- Grilling and broiling are both dry heat methods that heat from the bottom (grill) or top (broiler). These heating methods can reduce
water- and fat-soluble nutrients if droplets are lost during cooking. Side note, reducing the amount of smoke can reduce your risk of potentially
harmful side effects.
- Microwave- A great method to heat your produce with minimal effects on nutrients. Microwave heats food by electromagnetic waves that cause the
molecules within the food to vibrate or bounce, causing friction among the food, and therefore heating the food. Due to its short cooking time,
much of the vitamins and minerals are maintained.
- Steam- A water-based method to cooking, using minimal water. Since it uses minimal water, majority of nutrients are maintained during process.
Jackie Genetin, RDN, LD
Are you a fan of produce but concerned about the cost? You are not alone! No need to fret because below are some tips for you to enjoy fruit and vegetables without breaking the bank AND make you feel so much better after eating them!
- #AddColor by keeping it seasonal – stick with buying produce during its season to avoid over-spending.
- #AddColor by buying local – this goes along with buying seasonal produce. Local orchards, markets, and greenhouses are stocked with
fresh fruit and vegetables that are grown primarily within that specific season, and often grown right in your hometown!
- #AddColor by re-purposing your aging produce – are your bananas or apples bruised? No need to throw them out! Bruised or aging fruits
and vegetables can be great for smoothies, breads, soups, sauces, jams, etc. Throwing away food is throwing away money- the less you do, the better!
- #AddColor by trying alternative options – Canned, frozen, and dried fruits and vegetables are great ways to still get the nutrients
of the food, without having to spend as much. Be sure to check the label for added sodium and sugars that are not necessary!
- #AddColor by trying a garden – Be in control of the produce you enjoy and try building a garden! Though it requires a lot of work, it saves a ton of money! Start small and “grow” from there 😉
Jackie Genetin, RDN, LD
Heart disease is the leading cause of death in the United States. The term "heart disease" refers to several types of heart conditions, the most common being coronary artery disease (CAD) and can cause a heart attack. Heart disease occurs when a substance called plaque builds up in your arteries. This narrows them over time and reduces blood flow and oxygen to the heart, causing the heart to become sick. Heart disease can be prevented by identifying risks and eliminating them from your life.
Here are some ways you can decrease your risk for developing heart disease:
- Don't smoke or quit if you do
- Maintain a healthy weight
- Eat a healthy diet low in fat
- Exercise regularly
- Prevent or treat your other healthy conditions, especially high blood pressure, high cholesterol and diabetes
- Learn to manage your stress in a healthy way. Stress can be very damaging to the heart.
A life style change is easier to maintain if you do it with our family or friends. Do it together and keep each other accountable. Your health is the best gift you could give your loved ones!
April is National Stress Awareness Month!
One of the greatest stress management methods is finding way to get moving in order to stay energized.
Every time you move, you burn calories. Commit to move more each day!
5 Ways to Add Movement to Your Days:
- Take the stairs whenever you can. If you have time, walk up and down more than once!
- Move around while making phone calls, use a resistance band at your desk, or ask the group you are meeting with if they would like to stand together for the meeting time.
- Walk at lunch. Grab a quick, healthy bite to eat before or after your walk. Or you could pack something simple to eat while you continue your work, and use your break time to get your steps in!
- Make active play part of your day. Be sure to have time to play with your kids/ grand-kids, walk the dog, or go for a walk before you rest for the day.
- March in place whenever you are waiting in line.
Click here to view our trail walk/run training program!
- 1. Because of busy schedules, many families eat large meals at odd times on holidays. For example, Thanksgiving dinner may be served as a late
lunch at 1 or 2 pm. Prepare ahead of time how you may need to adjust if this meal does not line up with your usual schedule. If you take insulin
or a pill that lowers blood glucose, you may need to have a snack at your normal meal time to prevent a low blood glucose.
- 2. Most Holiday feasts offer an abundance of carbohydrate rich foods so be mindful of your portion sizes. If you can't decide on three or four
servings of carbohydrate foods, take very small portions of several dishes. Try to keep your total carbohydrate intake similar to a normal day.
- 3. Non-starchy vegetables are low in carbohydrates as well as calories. They will help you to feel full without over eating other high-calorie
and high-fat foods.
- 4. Physical activity is the best way to make up for eating more than usual. Start a new tradition that involves staying active. Take a post
meal walk with the family, play a game of football or frisbee.
- 5. Make sure you are getting enough sleep as sleep deprivation is associated with higher blood sugar levels, increased hunger, decreased problem solving and increased likelihood of illness.
330-674-1584 x 1023
In February we celebrate National Heart Month. We want to educate our community about the risks of heart disease, how to prevent it, and how to keep your heart happy and healthy! Pomerene's Cardiology Team answered some of the most commonly asked questions about heart health:
Can you explain what blood pressure numbers mean? What do the top and bottom numbers represent?
Blood pressure is written as two numbers. The top (systolic) number represents the pressure in your blood vessels when your heart beats. The bottom (diastolic) number represents the pressure in your vessels when your heart rests between beats. Typically, more attention is given to systolic blood pressure (the top number) as a major risk factor for cardiovascular disease for people over 50. In most people, systolic blood pressure rises steadily with age due to the increasing stiffness of large arteries, long-term build-up of plaque and an increased incidence of cardiac and vascular disease. However, elevated systolic (top number) or diastolic (bottom number) blood pressure alone may be used to make a diagnosis of high blood pressure.
According to the American Heart Association, a normal blood pressure has numbers that are within the optimal range of less than 120/80 mmHg. The early stage of high blood pressure is considered Prehypertension. Prehypertension is when your blood pressure is consistently in the range of 120-139/80-89 mmHg. Consistently being in this range makes it more likely for you to develop high blood pressure unless steps are taken to control it. Hypertension is when your blood pressure is consistently greater than 140/90 mmHg. With consistent hypertension, your doctor is likely to talk to you about lifestyle changes and will possibly prescribe a medication to control your blood pressure. It is important to take blood pressure medications regularly as prescribed. Stopping suddenly can be dangerous.
Hypertension that is left uncontrolled or undetected can lead to a number of health problems:
Heart Attack, Stroke, Heart Failure, Kidney Disease or Failure, Vision Loss, Sexual Dysfunction, Angina (Chest Pain), and/or Peripheral Artery Disease.
Lifestyle changes that can be made to lower your blood pressure include:
- Choose heart-healthy foods
- Maintain a healthy weight
- Exercise regularly
- Stop smoking
- Limit alcohol
- Control stress
How does the heart work and can you explain how the heart can bounce back from injury or disease?
We only have one heart. That heart needs to be protected and “loved”. The heart is made up of special muscle tissue. Because it is continuously working throughout an entire lifetime without any rest, the heart muscle is unique. The heart muscle cells have the ability to work together as a team and maintain a rhythm. This rhythm allows for blood to flow throughout the body carrying oxygen and nutrients to the organs and cells. If there is a blockage or heart attack (lack of proper blood flow to an area of the heart) that part of the heart muscle could be damaged. It is possible for the heart to heal by forming scar tissue. Even if a part of the heart is injured the rest of the heart will work. In this case the heart may be weaker and pump less efficiently. If the blockage was detected before permanent damage was done it is possible to restore blood flow to that part of the heart. Treatment and lifestyle changes can prevent or limit further damage.
How do I know when to see a doctor about my heart?
If you are concerned about your blood pressure readings, take your blood pressure at the same time everyday for a week or two. Keep a log of these readings and show them to your doctor. Your doctor can then address your concern with the data you provide.
A hypertensive (high blood pressure) crisis is a medical emergency. If your blood pressure readings suddenly exceed 180/110 mmHg, wait five minutes and test again. If your readings are still unusually high, call 911 or report to the emergency room immediately. Reporting to the emergency room is especially important if you are also experiencing chest pain, shortness of breath, back pain, numbness/weakness, vision changes or difficulty speaking.
If you are having concerns about the possibility of having heart disease, do not be afraid to talk to your doctor. Some people can experience more subtle symptoms that turn out to be heart blockages. Some of these symptoms include increased fatigue and shortness of breath over a period of time.
Having chest pain or discomfort (often involve pressure, tightness or heaviness) may be a signal to you that something is emergently wrong with your heart. Other symptoms may also indicate something is wrong. These other symptoms include:
- Pain or discomfort in one or both arms, the jaw, neck, back or stomach
- Shortness of breath
- Feeling dizzy or lightheaded
If you experience any chest discomfort and/or other symptoms, call 911 and seek medical attention immediately. If it is a heart attack you are having, the less time you are having the heart attack results in less muscle that can be damaged.
For someone with heart disease, how can exercise be beneficial?
Exercise helps your body to:
- Lower the risk of having another cardiac event
- Lower risk for stroke
- Improve muscle strength
- Increase endurance
- Increase flexibility
- Lower blood pressure
- Lower blood sugar levels
- Burn calories, which helps reduce weight
- May raise good cholesterol called HDL while lowering total cholesterol
- Improve circulation to prevent blockage in leg arteries called peripheral vascular disease
- Maintain bone density
- Increase energy
- Enhance sleep
- Lower stress levels
- Raise self-esteem
- Improve mood
What are some “heart healthy” foods and nutritional tips?
We recommend following the American Heart Association’s recommendations for heart-healthy foods. Those 10 tips will keep you on the right track to a healthy heart.
Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Replace high-calorie
foods with fruits and vegetables.
Choose fiber-rich whole grains for most grain servings.
Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. If you choose to eat meat, look for
the leanest cuts available and prepare them in healthy and delicious ways.
Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout and herring).
Select fat-free (skim) and low-fat (1%) dairy products.
Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol,
reduce saturated fat to no more than 5 to 6 percent of total calories. For someone eating 2,000 calories a day, that’s about 13 grams of saturated
Cut back on beverages and foods with added sugars.
Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per
day. Reducing daily intake to 1,500 mg is desirable because it can lower blood pressure even further. If you can’t meet these goals right now, even
reducing sodium intake by 1,000 mg per day can benefit blood pressure.
If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man.
Written by: Marcia Bitner, RN, BSN, Pomerene Cardiac Rehab Coordinator
Pomerene Cardiology Team
This time of year is especially tough for hitting weight-loss goals. Studies have shown Americans gain the most weight between Halloween and New Year’s adding about 0.7% to their frame on average.
For an average man weighing 195.7 pounds, that equates to 1.4 pounds. So if you’re already above your goal weight, be realistic with yourself: Instead of focusing on trying to lose weight during the holidays, focus on not gaining additional weight. If you wind up dropping a few pounds with this mindset, great! Consider it icing on the cake.
When it comes to weight loss, maintenance is a victory in itself as it can sometimes be harder than losing in the first place. Here are some tried-and-true weight-maintenance tips to use during the holiday season:
ACKNOWLEDGE WHAT CAUSED YOU TO GAIN THE WEIGHT
Knowledge is power and the best way to prevent repeating past mistakes is to reflect on where you may have gone offtrack. Did you fail to prioritize your workouts? Did you start eating dinner later? Have you been snacking more than usual? Did you stop logging your food?
The key here is not to beat yourself up but use this reflection as an opportunity to make better decisions going forward.
MAKE YOUR HOME AND WORK A SAFE SPACE
In most cases, you’re in control of the food in your home, so get rid of potential landmines in the kitchen! A renowned trainer said, “If you keep good food in your fridge, you will eat good food.”
So, if you know you have a propensity to snack on candy at night, keep it out of your kitchen. If you find yourself constantly raiding a coworker’s junk food jar, then start bringing in healthy snacks to keep at your desk or in the communal snack area.
Healthy habits are contagious, so your coworkers will probably appreciate it, too! Plus, if you have healthy food at home you can start meal prepping and bringing lunch to work or school, making it much easier to log your meals and stay on track.
GET MOVING (EVERY LITTLE BIT COUNTS)
It’s sounds super basic, but whenever you have the opportunity to add activity to your day, take it. Take the stairs, set up a walking meeting, go to the coffee shop that’s a couple blocks further and walk around the building (in the hallways or hit the streets) instead of spending 10 minutes on Instagram or Facebook at your desk. Schedule workouts on your calendar so they don’t fall by the wayside. The holidays are NOT the time to stop exercising altogether.
Next time you are watching “This Is Us” (Beth and Randall are #CoupleGoals) or any TV show, do some pushups or crunches. The workout will go by faster because you’ll be distracted and it will also prevent you from wanting to snack.
GO INTO HOLIDAY FESTIVITIES WITH A GAME PLAN
Be proactive in prepping for holiday festivities by scheduling a morning workout, hydrating throughout the day and eating filling, high-fiber foods during the day so you don’t do a face-dive into the holiday spread when you arrive.
Something I always do is grab a healthy snack before I head to a party. (Did you know a single apple has 5 grams of fiber?). Being proactive with a game plan can help keep you in control.
And remember, the holidays should be fun! They often come with travel, food and family, so don’t forget to enjoy this time … but they can be a tough time to focus on losing weight, so if you find yourself starting at a disadvantage, shift your focus to maintenance mode, which sets you up for less frustration and more success.