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Healthy Habits from Fellow Patients
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In September, we asked our loyal Advancing Health readers "What are some ways that you handle stress?" Here's what our readers had to share:
- Chris: "I go to the gym. I'll run, lift weights. Working out helps me clear my head and I always feel better after."
- Colleen: "I talk with a close friend or family member. Confiding in people I trust and knowing that I'm not the only one who stresses out is comforting."
- Jeff: "When I feel that I'm stressed, I take several deep breaths. I make it a point to go outside and get fresh air. Making sure that I smile and laugh actually helps too."
- Maura: "Yoga helps keep me sane when I feel really stressed out. My tension is usually gone and my state of mind is much clearer after a yoga class."
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Spice Spotlight: Cinnamon
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Characteristics: sweet, warm and savory, cinnamon gets its flavors from its essential oil, cinnamaldehyde
Foods commonly used in: Extremely versatile, cinnamon is often used in chocolate and desserts, such as apple pie, cinnamon rolls, cookies. It's also compliments savory dishes, such as those made with lamb, eggplant or curries. Possible health benefits: anti-blood clotting; anti-microbial; blood glucose control; boost cognitive (brain) function
Cinnamon is a good source of: manganese, fiber and calcium
How to use and store:
- You can find cinnamon in powdered or stick form. The powdered form has a stronger flavor, but the stick can be stored longer.
- Keep cinnamon in a tightly sealed glass container in a dark, dry and cool place.
- Once opened, ground cinnamon will keep for about 6 months, while sticks will keep for approximately 1 year. Keep in the refrigerator to extend shelf life.
Recipes:
Fun Facts:
- Cinnamon is native to Bangladesh, Sri Lanka and Burma. It was imported to Egypt as early as 2000 BC.
- In ancient times, doctors believed that cinnamon could cure the common cold, snake bites, freckles and kidney problems.
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Hormone Highlight:
Cortisol
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AKA: the stress hormone
Location: Produced by the zona fasciculata of the adrenal cortex . Your adrenal glands (which house the adrenal cortex) sit on top of your kidneys.
Function(s):
Cortisol production increases during stress. This includes severe injury or trauma, as well as stress related to work, finances, relationships and other life events. Some amount of stress is necessary and beneficial (i.e. escaping threats such as fire and predators), but chronic stress is harmful to the body. Overtime, too much cortisol (and stress) can lead to anxiety, depression, digestive problems, difficulty sleeping and weight gain. Learning to manage stress (like we discussed in last month's newsletter) is key to an overall healthy mind and body.
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Advancing Health Newsletter
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October 2013
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Hello! Here's what we have going on at DCR throughout the month of October:
- Free workshop! On October 15th from 4-5:30pm, we will be having a Mindful Eating Workshop. This is a joint presentation with our psychologist, Amy Leibowitz, and our Registered Dietitian, Kelley Bradshaw MS, RD. To RSVP, call (925) 930-7267 or send an email to kbradshaw@diabloclinical.com
- We're always looking for people for our studies! If you have a friend, co-worker or family member who you think could benefit from medical research, let us know! They can fill out a Contact Form on our website or they can call (925) 930-7267 and ask for Recruiting at extension #201.
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Do you suffer from nerve damage from neuropathy?
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Do you have Diabetic Neuropathy? Do you have pain, tingling or numbness in your feet? If so, you may have nerve damage caused by diabetes. Diablo Clinical Research is conducting a study to determine if an investigational medication can protect and repair nerves damaged by diabetes. Qualified participants will receive study medication and exams at no cost. To see if you qualify, call (925) 930-7267 and ask for Ava. |
Resolution #10: Oral Hygiene
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At the start of every year, millions of people make New Year's resolutions, yet a majority of these resolutions have fizzled out by February. Engaging in goal setting (such as S.M.A.R.T. goals) or making your goals known to friends and family are just two of many sure-fire ways to help those resolutions stick. And Diablo Clinical Research is here to help! Each month we'll be highlighting a resolution or goal and ways to help you achieve it. Read on for this month's resolution...
October: Take care of those pearly whites
Why? Proper oral hygiene is obviously important for your mouth, teeth and gums. Daily brushing and flossing, along with regular checkups with your dentist can help prevent cavities, tooth decay, gum disease and bad breath. But improper tooth care can also play a role in diabetes and heart disease. This month, focus on getting your teeth and gums in tip-top shape!
How?
- Floss first: Prior to brushing, floss at least once a day. Flossing first helps uproot food particles, thus helping to prevent bacteria from forming and gum disease. Brush after to remove the remaining particles. Flossing is especially important for diabetics, as they are more likely to develop gingivitis (gum disease).
- Think "2 by 2": Two minutes of brushing, twice a day. Spend time brushing all 4 quadrants of your teeth (left, right, top bottom). Make sure to replace your tooth brush or brush head every 3 months.
- Cut down on the candy....: and the cookies, cake, soda, sweets and other junk food. Sugar is food for the bacteria in your mouth, so limiting these foods is key to help reducing risk of dental problems. Beverages like soda and energy drinks can wear down tooth enamel, thus making you more prone to cavities. If you choose to consume these foods and beverages, drink water instead of brushing right away. Brushing too soon afterwards can actually cause additional damage to tooth enamel. In general, the same foods that are good for the rest of the body (think non-starchy vegetables, lean protein, healthy fat) are good for your teeth too!
- Chew after eating: Consider chewing sugar-free gum after a meal. The chewing stimulates production of saliva. This helps to reduce cavities, plaque and acid, as well as to strengthen teeth and remove food particles.
- Kick the butts: Count a healthy mouth and gums as another reason to give up smoking. Cigarettes and cigars age the teeth, causing them to turn yellow. Smokers have an increased risk of oral cancers. Additionally, smoking decreases the body's ability to absorb calcium, which is essential for bone AND teeth health.
What are your dental hygiene tips for staying cavity and gum disease free?
Send an email with your ideas to our
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Recipe Roundup:
Chipotle Pumpkin Soup
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Makes 6 servings (approx. 1 1/3 cups each).
Recipe adapted from Simply Recipes
Ingredients:
- 2 Tbsp olive oil
- 1 medium yellow onion, chopped
- 3 garlic cloves, chopped
- 1 teaspoon ground cumin
- 1-2 chipotle peppers (canned in adobo sauce, 1 for mild, 2 for a spicier soup), chopped
- 8 cups chopped, cooked pumpkin (1 7-8 pound cooking pumpkin to yield 8 cups cooked pumpkin, or 3 15-ounce cans of unsweetened canned pumpkin)
- 4-6 cups chicken or vegetarian stock (use less stock if you want a thicker soup)
- 1/2 teaspoon ground oregano
- 1/2 teaspoon sea salt, to taste
- 2 Tbsp lime juice
Directions:
- Heat oil in a large pot (8-quart) on medium high heat. Add the onions and cook for 3-4 minutes, until softened. Add the garlic, cumin, and chipotle, cook for 1 minute more.
- Add the pumpkin, chicken stock, oregano, and salt. Bring to a simmer, reduce the heat and simmer for 20 minutes, partially covered.
- If you are working with raw pumpkin seeds, now would be a good time to toast them. (If your pumpkin seeds are already toasted, skip this step.) Just spread them out in an even layer in a frying pan on medium high heat. Stir with a wooden spoon while toasting, until the pumpkin seeds are fragrant and are lightly browned. Remove to a bowl.
- Remove the soup from heat. Working in batches of 2 cups each, purée the soup in batches in a blender, starting on a slow speed. Return the puréed soup to the pot. (Tip: You can also use an immersion blender. This allows you to blend the soup directly in the pot.)Add lime juice. Adjust seasonings to taste, adding more salt, cumin, oregano, or chipotle to taste. If the soup is too thick, add more stock or water to desired consistency.
- Optional: Serve with toasted pumpkin seeds (pepitas), crema fresca drizzled over the top, and chopped cilantro.
Nutrition Facts per serving (without optional garnishes): 280 calories, 8g total fat (1.5g saturated, 5.0g monounsaturated, 1.0g polyunsaturated), 6mg cholesterol, 48g carbohydrates (3g fiber, 20g sugar), 11g protein, 310mg phosphorus, 425mg sodium, 2180mg potassium, vitamin A 966%, vitamin C 91%, calcium 14%, iron 29%
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HEALTHY VOLUNTEERS NEEDED!
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Diablo Clinical Research is looking for Healthy Female Volunteers ages 18-35. Would you be interested in a 6 month vaccine study for Respiratory Syncytial Virus (RSV)? RSV is a common virus that can make both adults and children sick. To qualify for this study you must:
- Be between the ages of 18 and 35
- Be in good health
- Be able to have children but be willing to not be pregnant or plan to become pregnant during the study.
- Participants will be compensated for time and travel.
For additional information or to find out if you qualify: CALL 925-930-7267 Visit www.diabloclinical.com E-mail studies@diabloclinical.com |
What's your favorite healthy fall recipe?
Send us an email with your recipe and you'll be entered to win a FREE 30 minute nutrition consultation! Your recipe will also be featured on our website! The contest runs until October 31st. Only 1 entry per person.
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NEW TYPE 2 DIABETES STUDY!
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