Health Care As It Should Be October 2012

Upcoming Events

  • Medicare, Part D — Prescription Drug Plans AC
    M, Oct 22, 2 to 3 p.m.
    Barbara Smith, LVN, and Susan Heggie, Manager, Eisenhower Indian Wells Healthy Living Resource Center
    Call 760-568-1234 to register.
    Read More

    Sleep — What’s Keeping You Awake? TC
    W, Oct 24, 10 to 11:30 a.m.
    Jill A. Sanderson, RPSGT, REEGT, RST, Manager, Sleep Center and Neurology Departments
    760-969-7770, extension 7560 
    Read More

    Early Stage Breast Cancer Treatment Options LC
    TH, Oct 25, 5:30 to 7 p.m.
    Iliana Popescu, MD, Medical Oncologist*
    760-834-3798. Complimentary dinner; register by Oct 23.  Read More

    Living Well with a Cancer Diagnosis LC
    M, Oct 29, Noon to 1:30 p.m.
    Beth Mulligan, PA-C, Stress Management Specialist
    760-834-3798. Complimentary lunch; register by Oct 26.  Read More

    Progress in the Treatment of Lung Cancer LC
    TU, Nov 6, 5:30 to 7 p.m.
    Davood Vafai, MD, Medical Oncology*
    760-834-3798. Complimentary light dinner; register by Nov 5.  Read More

    Holistic Health Experience LQ
    W, Nov 7, 1:30 to 4:30 p.m.
    Patricia Avila, MD, MPH, Eisenhower Wellness Institute
    Details at emc.org/calendar.
    760-610-7205. Food and spice tasting; register by Nov 6.  Read More

    Lifestyle Secrets to Live Long and Healthy AC
    F, Nov 9, 12:30 to 3:30 p.m.
    Various lectures and a health expo. Details at  emc.org/calendar.
    760-568-1234. Register by Nov 8. 
    Read More

 

Links

 

Ten Tips for Lowering Your Cholesterol

Many simple dietary changes may help to improve your cholesterol level.

Here are 10 basic tips to get you started:

Limit high fat meats except fatty fish
• Focus on lean meats such as white meat chicken or turkey or fish
• Fatty fish is a good source of omega 3 fatty acids and should be included in the diet

Limit whole milk dairy products
• Use 1% low fat or nonfat dairy products from cheeses to yogurts
• Substitute low fat milk or soy milk in coffee

Limit intake of egg yolks
• Eat more egg whites and fewer yolks
• Try egg beaters or liquid egg whites
• Try scrambled tofu instead of scrambled eggs
•  “Stretch” eggs with 2 additional whites to every 1 egg

Eat more soluble fiber
• Soluble fiber helps remove cholesterol from the body
• Oats and beans are good sources of soluble fiber

Avoid fried foods
• Trying breading and baking foods that are usually fried such as baked breaded chicken instead of fried chicken.
• Trying baking foods like potato wedges instead of frying to make “fries”

Watch dressings
     
• Use low fat or no fat/no oil dressings for salads
• Limit high fat dressings that can add up on a salad

Watch condiments
• Regular mayonnaise contains about 100 calories of fat per serving
• Replacing high fat condiments with mustard or low fat/non fat/no oil condiments can help reduce your fat intake

Do include good fats
• Small amounts of  avocados, nuts, seeds, olives/olive oil are good sources of healthful plant fats-include these in your diet
• Also, fatty fish such as salmon are good sources omega-3-fatty acid, a fat that may help improve your cholesterol level.

Try new foods
• Instead of a steak, try salmon
• Instead of a hamburger, try a black bean vegan burger or a grilled portabella mushroom burger

Make good food choices while dining out
• Plan ahead
• Go to restaurants that prepare healthful foods in a healthful manner
• Read menus in advance if possible.
• Read the nutritional information, if available, before ordering.