Brain health: Studies reveal how food affects brain functions

Posted by Ridgeview Staff on Sep 17, 2014 12:33:26 PM

How your brain plays a role in obesity and health

Your diet doesn’t only affect how you feel, it can affect your ability to think. This is the fifth installment in our series of eight articles on diet and health. Today we’ll consider the latest information about what food does to (or for) your brain, and what that means for a healthy diet.

Extensive studies funded by the National Institutes of Health and others have found new evidence that your brain’s biological mechanisms can play a role in obesity, diabetes, binge eating and even your desire to eat a high-calorie meal. These study results, released in 2012, showed:

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Topics: Diet and Nutrition, Women's Health

Daily Healthy Snack Tips

Posted by Stephanie Smith on Sep 11, 2014 10:47:01 AM


Everyday healthy snacks make healthy eating easy

This is the third installment in our eight-part blog series on diet and health. This article about healthy snacks is a special treat, because it comes straight from Stephanie Smith, PharmD, Ridgeview’s medication therapy management (MTM) pharmacist.

Research shows that eating every four hours helps keep your energy and metabolism going. That means eating snacks throughout the day is beneficial for your overall health. You got that right, snacking is good for you - healthy snacking that is! Incorporating an active, healthy lifestyle into your busy schedule can be hard, but with easy snack tips like these, staying on track will be a breeze!

Tips for healthy snacking:

  • Calories from snacks can add up fast, and they all count in your daily total intake. Keep snacks between 100-200 calories and under 30 grams of carbohydrates. Also bear in mind that snacks higher in protein are better at keeping you feeling satisfied longer.
  • Eat a snack before your hunger gets out of control and you over-indulge. This may be less of a challenge if you eat less, but more frequently.
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Topics: Diet and Nutrition, Women's Health

Walking everyday might reduce obesity genes by half

Posted by Ridgeview Staff on Sep 9, 2014 12:24:32 PM

Walking to reduce obesity genes by 50 percent

Welcome to the second installment of our eight-part blog series on diet and health. Did you know that if you watch TV four hours a day, you could be worsening by 50 percent the influence of genes that predispose you to obesity? On the other hand, walking briskly for an hour each day can reduce the effect of those genes by half. That’s an impressive difference. Walking to lose weight is one thing, but walking to reduce the effects of obesity genes is even better.

How do we know that?

Researchers at the Harvard School of Public Health conducted an extensive study of men and women from the Nurses’ Health Study and Health Professionals Follow-Study, releasing their results in 2012. They followed 7,740 women and 4,564 men over a period of two years, charting their physical activity and TV watching patterns.

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Topics: Women's Health

Staying healthy while dining out

Posted by Ridgeview Staff on Sep 5, 2014 2:01:45 PM

Healthy eating tips while dining out

This is the first article in an eight-part series in which we’ll explore ways you can comfortably control your diet, eat healthier and feel better. Our first topic of the series is leading an active lifestyle by making better food choices while dining out.

For anyone trying to watch their daily calories, whether for weight loss or to maintain overall wellness, eating out at restaurants can present a real problem. Healthy eating during meals can be an issue at lunch time as well as dinner, and if you dine out often, it can be an even bigger challenge. No one wants to use up their daily calorie allowance in a single meal, so here are some tips to make better food choices for healthy resturant eating.

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Topics: nutrition/diet

Ebola outbreak threat in America

Posted by Dr. Nina Hamza on Sep 4, 2014 2:17:05 PM

Is the threat of an ebola outbreak in the U.S. real?

It seems as though you can’t turn on the radio or TV lately without hearing something about the Ebola virus threat in America. Unfortunately, all these news stories hitting headlines in the media are intertwined with misinformed information, which often makes it difficult for us to separate fact from fiction. To support this issue, a recent poll was published stating that 40 percent of Americans believe there is a large outbreak of the virus in the United States. Fortunately, we couldn’t be further from the truth.

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Topics: Wellness

Tips for starting a weight loss program

Posted by Stephanie Smith on Aug 28, 2014 11:07:37 AM

How to start and keep a weight loss program

Starting a weight loss program? Here are four exercise tips I always keep in mind when it comes to weight loss:

Set goals

Determine a long-term vision of where you want to be (in weight, fitness, endurance or strength), but also the “baby steps” and checkpoints along the way. It is so important to write these goals down and track them so you can see the progress you are making. Be specific with a time frame and exactly what you want to do. For example: “I am going to walk for health 20 minutes four days this week” (short-term goal) or “In six months, I am going to run a 5k” (long-term goal).

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Topics: Fitness/activity

Finding comfort without food

Posted by Ridgeview Doctor on Aug 25, 2014 3:53:00 PM

What to do instead of binge eating

Food is used as that fix-all to life’s problems, successes, ups and downs. FRIESSometimes life can be just too demanding to cope with.

The problem is that food isn’t meant to be used for comfort. Food is fuel for our bodies, not a substance to provide comfort or love. While eating certain foods may make you feel soothed temporarily, in the end you’ll probably regret turning to it.

You already know that food won’t fix that icky feeling that makes you want to eat everything in sight, but that knowledge isn’t enough when it comes to comfort eating. Make it a practice to turn to options that support your physical, mental and emotional wellness without resorting to food for comfort. The urge to eat will almost always fade away within a couple of minutes and you can go about your day without the guilt of comfort eating. Here are a few ways to comfort yourself:

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Topics: Diet and Nutrition, Fitness/activity

Do you know enough about your pain medication?

Posted by Dr. Nina Hamza on Aug 21, 2014 5:02:00 PM

Make an educated choice with pain medication

“Take two aspirin and call me in the morning.” Timeless advice but sometimes choosing the right pain medication is neither easy nor clear. It is important, however, to have some basic information about pain medication. It is also important to get that information from a source other than an advertisement on TV.

There are basically two types of pain medications available over-the-counter:

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Topics: Primary Care

Exercise tips from a Ridgeview doctor

Posted by Dr. Nina Hamza on Aug 19, 2014 3:46:00 PM

Why should you exercise?

I have life-long issues with exercise. Like forcing myself to have good nutrition by drinking milk or eating my veggies. I know it’s good for me, I know I need to do it and I know I feel fantastic when I do. My intent is perfection. My follow-through, however, is often lacking.

Why is it that we know the downside to exercising is limited and we know the benefits are almost endless yet many of us still find it difficult to do? Regardless of your current situation, the truth is that there is most likely some sort of exercise you can start.

We’ve heard it all before but here it is again: a list of just some of the benefits of exercise. And remember, this list seems to be getting longer every day.

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Topics: Fitness/activity

What you need to know about asthma

Posted by Ridgeview Staff on Aug 13, 2014 1:52:00 PM

Asthma symptoms, treatments and triggers

Here’s an interesting fact: the more developed the country, the more common asthma is.

More than 300 million people worldwide have asthma. In the U.S., that’s 1 in 12 adults, according to the American Lung Association. Matt Szybnski, PA-C, one of our certified physician assistants at Ridgeview Clinics, has provided us with information you need to know about living with asthma.

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Topics: Primary Care

Medical and health information presented here is intended to be general in nature, and should not be viewed as a substitute for professional advice. Please consult with a health care professional for all matters relating to personal medical and health care issues. In case of an emergency, please call 911. 

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