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Mineral of the Month: Phosphorous
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What Does it do? The main purpose of phosphorous is to form bones and teeth. It also helps the body to use carbohydrates and fat; helps grow, maintain and repair tissue; and works with the B vitamins to assist with muscle contraction and the nervous system. Food Sources: Phosphorous is found mostly in meat and dairy products, such as cheese, milk and yogurt. It is found in smaller amounts in whole grains and sodas like Pepsi, Coke and Dr. Pepper. Recommended Dietary Allowance (RDA): Men and Women (18+ years): 700 mg/day Pregnant and Lactating Women: 1,250 mg/day Did you know .... individuals with kidney problems, such as end stage renal disease and those who are on renal dialysis, should be very mindful of the amount of phosphorus in their diet. A nephrologist (kidney doctor) and a renal registered dietitian can help you to keep your phosphorous in check. |
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Nutrition Class: "My Plate" and Diabetes
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DCR will be holding its next nutrition class on Wednesday September 21st at 1pm. The cost will be $10 for a one-hour class on how to apply the new "My Plate" principles to diabetes treatment. This class is great for those individuals with diabetes as well as for anyone who is interested in improving their diet. Class conducted by Registered Dietitian Kelley Bradshaw.
Free A1c tests will be offered to all who attend!
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Discuss your Diet with a Registered Dietitian!
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Confused about calcium? Lost about leafy greens? Questions about quinoa? A Registered Dietitian can answer all these questions and more in a nutrition consultation. You will review your current diet and exercise regimen and focus on behavior modification. It's all part of baby steps towards a healthier you! As a service to the community, Diablo Clinical Research's nutrition consultations are specially priced at $50/hour. For more information, please contact our Registered Dietitian, Kelley Bradshaw MS, RD.
Phone: (925) 930-7267
kbradshaw@diabloclinical.com
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Pittsburg Seafood Festival 2001 | | Join us on September 10th and 11th at the 27 Annual Pittsburg Seafood Festival. We'll be on hand with nutrition handouts, healthy fish recipes, and free blood sugar screenings.
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| Advancing Health Newsletter | September 2011 | |
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Cholesterol & Heart Disease:
Do you know your risk?
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When we gain weight, there are signs. Our clothes don't fit quite the same and we're missing that bounce in our step. We may even be brave enough to get on the scale to see how many pounds we have gained. But not all other health conditions are so easy to spot, especially dyslipidemia, otherwise known as high cholesterol. While genetics can affect cholesterol in some individuals, high cholesterol is typically due to being overweight, excessive alcohol intake and physical inactivity.
The picture below shows happens when high cholesterol leads to atherosclerosis, the hardening of the arteries. Fat and cholesterol build up and create plaque, made up of cholesterol, calcium, fat, cellular waste, and fibrin. Over time, the plaque hardens and narrows your arteries, thus blocking flow of oxygenated blood to the heart. Artherosclerosis can cause coronary artery (heart) disease Fo(CAD/CHD), carotid artery disease and peripheral artery disease (PAD). Clogged arteries can result from high cholesterol (due to an unhealthy diet), diabetes, smoking, high blood pressure, advancing age and genetics.
 | Atherosclerosis occurs when plaque builds up in the arteries
(Image via the NHI and NHLBI) |
Here are a few ways than you can reduce your risk of atherosclerosis and other heart diseases:
- If you smoke, quit. Today.
- Have an annual physical exam.
- Check your blood pressure at least once a year.
- Have a complete panel cholesterol test performed, starting as early as age 20. Your results will indicate how frequently you should have it rechecked.
- Estimate your risk of having coronary artery disease by using an on-line CHD risk calculator. Discuss your results with your doctor.
- If you choose to drink alcohol, limit it to 1 drink a day for women and 2 a day for men.
- Get moving! The American College of Sports Medicine recommends 150 minutes/week of aerobic exercise.
- Follow a healthy diet. Fill up on non-starchy vegetables, lean protein and heart health fats. If you want seconds, choose more vegetables. Limit starchy and high carbohydrate items (rice, pasta, bread, AND fruit) to proper portion sizes. Really limit desserts, sugary beverages, pastries, muffins, sweet breads and candy. These are "sometimes foods", meaning that we shouldn't have them every day. Avoid processed foods with partially hydrogenated oils or trans fats.
| Know Your Cholesterol Numbers! Remember, HDL is the 'happy', 'good' cholesterol, while LDL is the 'bad' cholesterol. The chart below shows general guidelines for healthy adults.
(Image via the TLC Diet Guidelines from the NHI and NHLBI) |
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Do You Have High Cholesterol?
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Diablo Clinical Research is currently conducting a clinical research study for people with high cholesterol to better manage their cholesterol levels. Those who are currently on a daily dose of statin medication such as Lipitor, Crestor, Zocor, also known as Simvastatin, are invited to find out if they qualify for a clinical research study to determine the safety and effectiveness of an investigational medication to manage cholesterol.
To find out if you may qualify, call Diablo Clinical Research.
Qualified Participants will receive:
- Study--related physical exams
- Electrocardiograms (ECG)
- Laboratory tests and study medication
No insurance is required. Compensation for time and travel may be available.
For more information please call: (925) 930-7267 |
Exercise and Cholesterol
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Grab a friend and get moving to improve your cholesterol (Image via American Heart Association)
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In the short term, vigorous aerobic exercise has been shown to induce favorable changes in one's blood lipid profile as little as 24-48 hours post-exercise. However, these changes are not long lasting unless we continue to follow a consistent exercise regimen. A 24 week study showed that previously sedentary men and women (ages 50-75) who performed aerobic exercise (such as walking, running, bicycling) significantly lowered their trigylcerides, total cholesterol and LDL cholesterol, including the very small LDL particles, while increasing their HDL cholesterol levels. Likewise, inactivity has been shown to increase our LDL cholesterol levels. Of course, the time it takes to improve our cholesterol will depend on exercise frequency and intensity, our diet, age and genetics. Aim for a minimum 150 minutes a week of exercise to reduce cardiovascular risk. Consistency is key!
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Open House at DCR!
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Metabolic Syndrome
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Metabolic Syndrome isn't a specific disease, but rather a group of risk factors that are related to, or affected by our body's physiological processes of breaking down food and converting it into energy. Risk factors include central adiposity (obesity), hypertriglyceridemia, low HDL cholesterol, hypertension, and elevated fasting blood glucose. This last risk factor is characteristic of insulin resistance, where the body is still producing insulin, but it is not being properly used. With insulin resistance, the body doesn't respond to insulin, blood sugar cannot go into our cells, and we get 'high blood sugar.' The body tries to fix this by producing insulin, and the cycle continues. Individually, these 5 risk factors present their own level of health risk, but when someone has 3 or more, it is classified as Metabolic Syndrome, meaning that the individual's risk for coronary artery disease (CAD), Type 2 diabetes and stroke are significantly increased. If you have at least 1 of these risk factors, it's time to follow up with your doctor. Tests can tell if if you have other risk factors that you may be unaware of.
While age, genes and ethnicity all play a risk role, unhealthy lifestyle behaviors are the main cause. The foods that you eat and your physical activity level can either increase your risk for Metabolic Syndrome, or they can help reduce risk and even prevent it from occurring! You've heard it time and time again, but the key to disease prevention (and treatment!) is in our lifestyle choices. Eating healthy foods, exercising on a consistent basis, getting enough sleep, managing stress and limiting or avoiding alcohol and smoking decrease your risk for a multitude of diseases. Remember, it's about improving your quality of life, not just the length of it.
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FREE CHOLESTEROL TEST!!
<100. >60. <150.
Do you know YOUR cholesterol numbers?
Use our coupon to get a FREE cholesterol test!
Read the latest DCR blog entry on cholesterol
and get your coupon today!
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