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Health Care Tips

Health Care Tip: Whole Grains

By Health Care News, Health Care Tips

Whole grain foods as part of a healthy diet help you stay healthy by reducing the risk of heart disease, help to manage your weight, reducing cancer risks and reducing the risk of diabetes.

Look for whole grain as the first ingredient. Whole grains can come from wheat, rice, corn, oats or other grains. Don’t be fooled by the packaging, many products say multigrain or high fiber with out being whole grain.

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Target Heart Rate

By Health Care News, Health Care Tips

Before you begin to exercise, you can easily determine your target heart rate by following these three steps:

1) Subtract your age from 220. If you are 50, your maximum heart rate is

Example: 220 – 50 = 170

2) Multiply your maximum heart rate by 0.55 to obtain the bottom of your
target zone.

Example: 170 x 0.55 = 93

3) Multiply your maximum heart rate by 0.65 to obtain the top of your
target zone.

Example: 170 x 0.65 = 110

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Health Care Tip: Stop the Pop

By Health Care News, Health Care Tips

If you want to lose weight, stop the pop.

  • One 20oz bottle of regular pop has around 17 teaspoons of sugar and approximately 250 calories.
  • Drinking pop also increases your risk of tooth decay and may lower your bone density.
  • Give up that 20oz pop every day for a year and you will have saved 6200 teaspoons of sugar and you may lose up to 26 pounds.
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Risk Factors for Diabetes

By Health Care News, Health Care Tips

The risk factors for diabetes are:

  • People who are over 40
  • People who are overweight
  • Blood relatives of someone who has diabetes
  • Women who have given birth to babies weighing over 9 pounds or who have suffered frequent miscarriages
  • Blacks, Hispanics, Native Americans

Watch for warning signs
Those at risk need to be aware of the warning signs of diabetes.  The symptoms alone might not suggest the disease, but when two or more symptoms are combined, testing is recommended.  Symptoms to watch for include:

  • Frequent urination and/or excessive thirst
  • Dramatic weight loss
  • Fatigue
  • Blurred vision
  • Slow-healing wounds
  • Tingling in toes and feet
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Healthy Eating Out Choices

By Health Care News, Health Care Tips

Did you know eating out can be healthy if you make the right choices?

Look for these Healthier Preparation methods on the menu:

  • NonSmoking
  • Baked
  • In its own juice
  • Poached
  • Roasted
  • Stir-Fried
  • Broiled
  • Marinara
  • Red sauce
  • Steamed
  • Tomato Base
  • Select broth-based soups like chicken noodle, vegetable barley or minestrone instead of cream or cheese-based soups
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Reduce High Blood Pressure

By Health Care News, Health Care Tips

Did you know your doctor can help with reducing high blood pressure?

Meaning of Numbers for Blood Pressure:

  • Less than 120/80 means your blood pressure is normal
  • Between 120/80 and 139/89 means you’re at risk for high blood pressure.
  • 140/90 and above means your blood pressure is high.

Top number equals the force of blood when the heart beats.
Bottom number equals the force of blood when the heart relaxes.

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Health Care Benefits of Nuts

By Health Care News, Health Care Tips

Did you know that eating nuts can help you slim down?

Nuts have a unique mix of fiber and healthy fats that helps keep you nourished and satisfied.

Nuts offer vitamin B, vitamin E, zinc, magnesium, and other essential minerals

  • Limit yourself to about one ounce or two tablespoons of nuts per day due to high calories
  • Try unsalted nuts that have unnecessary fat compared to salted nuts which are loaded with sodium
  • Try nuts as a snack, with a meal, or when cooking
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Heart Disease Prevention

By Health Care News, Health Care Tips

Did you know that if you replace the stick margarine and butter with olive and canola oil you will reduce your risk of heart disease and improve your cholesterol.

Use the olive oil as a dip for bread or for sautéing vegetables.  Oven roasted vegetables drizzled with olive oil makes a quick and easy way to increase your vegetable intake and the healthy fats.

Just remember even healthy fats have a lot of calories so use them sparingly.

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Frozen Dishes

By Health Care News, Health Care Tips

Your favorite frozen dishes can be nutritious!
When choosing a healthy frozen meal, look for the following:

  • No more than 700 mg sodium per meal
  • No (full or partially) hydrogenated oils
  • A limited amount of saturated fat
  • Aim for no more than 3g saturated fat for a meal with 200 calories or less
  • No more than 5g meals with 200 to 450 calories
  • No more than 6g for more than 450 calories
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