INSIDE
Health Matters

By Virginia Lester,
RN, MSN, ARNP

We are fast approaching the holidays that herald “good eating” and little physical activity. This is the season of family gatherings, abundance of food and cheer. It is also the time of the year when the weather tends to keep us inside by the fire where it is warm and provides excuses for not being able to exercise as much or as often. This is not the season to throw caution to the wind and allow your health to be compromised. To this end, I am going to make some suggestions.

You can eat more food and consume fewer calories if you choose foods that are low in energy (calories), high in density and provide all of the key nutrients that our bodies require for good health. Foods such as fruits, vegetables and high fiber grains have greater volume, give you a full feeling and yet have fewer calories per ounce than high fat sugary foods. Choose low or reduced fat dairy products and substitute lean meat and fish for cheese and fattier cuts of meat. Substitute fruit or fruit based desserts instead of rich cake, puddings or pies. Drink water and non-caloric beverages instead of sugar sweetened soda pop and juices.
Watch the amount of salt that is consumed. The American diet is packed full of salt that snows on our food like a miniature version of a blizzard. Packaged, prepared foods such as stuffing, cheeses, chips, dips and pickled foods all are very high in salt content. People with hypertension, heart conditions and kidney problems are especially vulnerable because salt increases the fluid overload in the body. The average person should not consume more than one teaspoon of salt daily from all sources, including all that has been added in the processing of food. Labels on prepared foods list sodium content, not salt. One teaspoon of salt is equivalent to 2,400 milligrams of sodium. Check the label.

Ideas for gift giving that support health and fitness. (1) The pedometer may encourage developing a healthy walking habit because it makes it fun to track progress. Knowing the number of calories burned and the distance covered can be very motivating. Currently the suggestion is that getting at least 5,000 steps a day is very healthy; easy to measure with a pedometer. (2) Books – healthy cookbooks are great for someone who likes to cook. Especially helpful is the information regarding the number of calories per serving and the fat, protein and carbohydrate content. Exercise and fitness books are also very helpful geared to age and health conditions as appropriate. (3) Exercise balls come in several sizes and varieties. Some are geared toward a full workout and others are geared to specific disease processes such as osteoarthritis or balance training. (4) Fitness videos allow people to have guided instruction and accompaniment right in the comfort of their own homes. A wide variety of types are available from complete workout sessions to yoga and relaxation instruction. (5) Cookware that promotes healthy, yet tasty, cooking can be found that allow for steaming foods, inside grilling and cooking with water instead of large amounts of fat. (6) Serving dishes that help determine size portions and help to reduce calories and amount of food consumed at each meal. (7) Athletic clothing and accessories that are comfortable yet attractive can encourage people to exercise. (8) Membership to a gym or health club may be the best motivating force. Personal trainers can be engaged to assist a new comer to the world of physical fitness and a happier life style. (9) Stretch tubing in several different strengths is a great gift for the person who travels often. Regular exercise can be continued in a small space.

A dentist at ICHC is willing to come to Point Roberts to do dental exams and limited treatments and extractions as needed. He will also do exams on children and some simple treatments for them also. The day will be December 20 from 10 a.m. – 2 p.m. Appointments necessary.
May you all have a healthy, happy holiday season from all of us at the clinic.