How to Start Eating Healthier

January 31st, 2012

Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken’s for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.

That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what’s on your plate.

Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.

Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you’re ready to take the next steps.

Small Changes Mean Big Rewards
If you can’t stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.

If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.

As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!

One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:

  • Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
  • Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
  • Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
  • Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
  • Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
  • Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
  • Don’t drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
  • Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
  • Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
  • Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
  • Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
  • Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
  • Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind “sees” that you’re eating a full plate of food.

Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!


Q. I just had my cholesterol checked and my doctor suggested that I should work on increasing my, “good” cholesterol, High Density Lipoprotein. Can you give me some tips in how I can increase it? What number should I be reaching for?

A. Yes. Here are a few tips to increase your HDL.  

  1. Increase physical activity
  2. Stop smoking
  3. Lose excessive weight
  4. Choose a Heart Healthy Diet
  • Choose lean beef and pork, poultry w/ skin removed, lean fish and fish rich in omega-3 fatty acids (salmon, albacore tuna, herring, sardines, mackerel)
  • Use tub margarine that is free of trans fat
  • Eat tofu, nuts (almonds & walnuts) and beans as lean protein source
  • Choose foods that are baked, broiled or steamed, grilled
  • Top salads with lower fat dressings made with liquid oils
  • Choose vegetables/bean or broth soups over cream soups
  • Use lower fat milk, cheese, yogurt, sour cream
  • Drink one to two glasses of red wine daily
  • Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol.

The higher your HDL, the better. An HDL of 60 mg/dL or higher is beneficial and considered a negative risk factor. An HDL of 40 mg/dL or lower is considered a risk factor for heart disease.

If you would like your cholesterol checked or have additional questions, please call MedSave at 759-1222 and talk to a pharmacist.

To Happy, Healthy Living!
Richard Chernugal RPh

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Q&A: Salt Smackdown

January 11th, 2012

I ran across this Q&A in a magazine today comparing sea salt and table salt. Interesting!

Q. Is sea salt healthier than table salt?

A. Not by a grain. Sea salt and table salt have the same chemical makeup. The only difference is in the processing, which changes the taste and texture. Here’s why:
     Table salt is mined from underground salt deposits. Trace minerals and elements are removed and an anti-clumping agent is then added. Iodine is frequently added to table salt as a public health measure to prevent goiter (a condition where the thyroid gland, found just below your Adam’s apple, expands in size). Iodine is not found in sea salt, but it is found in fish, seafood, sea vegetables, dairy and eggs.
     Sea salt is produced through the evaporation of seawater, with minimal additional processing. Depending on the origin, trace minerals and elements remain in the salt, adding flavor and color. However, sea salt granules are larger and coarser than table salt, so that may help cut down on your salt intake because you would need to use less of it for taste.

This Q&A was written by Susan Kleiner, PHD, RD

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Healthy New Year Resolutions

December 27th, 2011

1: Control Your Portions
Want to downsize your figure? Start downsizing your dishes. Studies show using smaller plates and bowls promote weight loss because they help to curb overeating

2: Be Active
One habit naturally slim people share is their ability to stay in motion. Try to inject each day with more activity (adults should aim for 30 minutes daily). The opportunities are endless once you’ve developed the right mindset.

3. Slash Sodium Consumption
Studies show many Americans consume close to twice the recommended limit of sodium, which is a teaspoon (or 6 grams) daily. Besides contributing to water retention (think bloat!), sodium can raise blood pressure. Processed foods contain the most, so make sure to read labels. Lower sodium diets are linked to decreased risk of heart disease, but are also associated with lower hypertension and weight management.

4: Increase Antioxidants
When your body breaks down food it produces molecules called free radicals. Cigarette smoke and radiation also produce free radicals. Over time, the damage from these substances can result in conditions like infection, cancer, inflammation, and heart disease. That’s where antioxidants step in. How the American Dietetic Association sums up their role: Once you cut an apple, it begins to brown, but if you dip it in orange juice, which contains vitamin C (an antioxidant), it stays white.

You can defend your body the same way by including rich sources in your diet. Pomegranates, coffee, and even chocolate contain antioxidants.

5: Quit Smoking Already
For smokers, quitting may be the hardest resolution to stick with because it is so challenging. If you consider the benefits, and take advantage of today’s resources, this could be the year you successfully become a nonsmoker. The National Cancer Institute’s smokefree.gov website is a good resource to bookmark.

6: Floss Your Teeth
Like many people, you may not know that bacteria in your mouth can lead to serious problems if you neglect oral health. You may also be surprised to learn that during routine exams, your dentist can spot indications of diabetes and heart disease. One simple thing you can do to head off bacteria is floss your teeth.

7: Wear Sunscreen… All Year
Sun exposure affects everyone. According to the National Cancer Institute most skin cancer develops after age 50, though sun damage starts at an early age. The sun’s rays are also behind brown spots, and can make wrinkles appear before their time. Wear a broad spectrum sunscreen, even in the winter, anywhere skin is laid bare to the elements.

8: Strength Train
In simply 10 minutes a day you could gain more energy, stronger bones, and a faster metabolism — and you don’t even need to lift dumbbells. The best exercises recommended by trainers are: squats, push-ups, lunges and the plank. Best part, you can do them anywhere! Adding these moves to your exercise program will help you burn more calories in less time.

9: Expect Good Things From Yourself
Having healthy expectations for yourself is important to both your physical and mental health. Obviously, that’s easier said than done. A mean-spirited inner-critic can ruin relationships, keep you from reaching personal goals, and cramp your ability to be an active participant in your life. For everyday ways to practice bringing acceptance into your realm, visit Oprah Winfrey’s self confidence page.

Source: Reader’s Digest
http://www.rd.com/slideshows/9-healthy-new-years-resolutions/

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Ask the Expert – Diabetic Shoes

December 13th, 2011

Q. I have Diabetes and could benefit from a good pair of shoes. How do I know if my insurance will cover the cost of Diabetic shoes? 

A. If you can answer yes to any of the following foot problems, you may qualify for Medicare assistance through the therapeutic shoe bill. Medicare (Part B) will cover 80% of the cost of one pair of extra depth shoes with three pairs of heat moldable inserts or three pairs of custom fabricated inserts per calendar year.

  • Previous amputation of the foot or part of the foot
  • History of previous foot ulceration
  • Pre-ulcerative callous formation or peripheral neuropothy with a history of callous formation
  • Foot deformity
  • Poor circulation

Did you answer yes to any of the foot problems listed above?  Stop by MedSave Family Pharmacy and we can get you a form to bring to your doctor. Also, come see our selection of Diabetic shoes and socks! We have a variety of styles and colors to choose from.

Do you have questions about Diabetic Shoes? Call us today at 759-1222.

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InCharge Fitness Winter Special

November 8th, 2011

It’s getting colder and it’s that time of year when most people think about joining a gym. MedSave’s InCharge Fitness Center is happy to announce that we are offering a winter special for both NEW Members and EXISTING members.  Sign up before the holiday and avoid putting on those extra holiday pounds.

InCharge Fitness Center has 24/7 access, variety of equipment, shower available, nutritional shakes, insurance reimbursements and much more!

New Member Special!
3 month membership
Key Card
Sports water bottle
Only $89 (includes tax)
Save over $20.00
Expires 12/31/2011

Existing Member Special!
3 month membership
Only $75 (plus tax)
Save $15.00
Expires 12/31/2011

We would love to have you join our gym! Tours and Sign-up’s available Monday – Friday: 7:00 am – 6:00 pm

Questions? Call us today at 444-8138!

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Pros and Cons of the Glycemic Index

October 26th, 2011

Imagine a categorizing system in which numbers are assigned to foods, allowing you to more easily choose foods that curb appetite, help shed excess pounds, lower your risk for diabetes, help maintain blood sugar levels, and improve heart health. These are the claims of popular diets that use the Glycemic Index (GI, for short).

The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body. Foods are ranked based on how they compare to a reference food—either glucose or white bread. A food with a high glycemic index (70 or above) will elevate your blood glucose higher—and more quickly—than a food with a medium or low glycemic index (55 or less).

Highly processed and sweetened foods, such as candy or even bread made from refined white flour, tend to have a high glycemic index while less processed “whole” foods, such as an apple or whole-wheat bread tend to be lower in glycemic index. When planning meals using the glycemic index as a guide, proponents recommend choosing foods that are low or medium on the scale as often as possible. This usually is a good idea for any healthy diet because low-GI foods tend to be less processed, more nutritious and more wholesome. But plenty of good-for-you foods can have a high glycemic index (watermelon is one example), while other “unhealthy” foods like candy bars can be low on the GI scale.

Proponents of the GI diet believe that the lower the GI number of a carbohydrate food, the better. High GI foods are digested and metabolized more quickly, causing a rapid rise in blood glucose levels. This creates a dramatic spike in levels of the hormone insulin, which works to remove sugar from the blood. These responses can lead to an overproduction of insulin, contributing to weight gain. Therefore, carbohydrate foods with low glycemic indexes cause less insulin secretion and slow the clearing of glucose from the bloodstream—resulting in greater satiety, and fewer calories consumed throughout the day.

To give you an idea of how various foods rank on the glycemic index, here are a few foods along with their average GI ranking. Remember that 55 or less is considered “low,” 56-69 is considered “medium” and 70-100 is considered “high” on the glycemic index. Most non-carbohydrate or low-carbohydrate foods (protein, meat, fat, nuts, oil, etc.) have a “low” glycemic index.

Food Glycemic Index
Peanuts 8
Agave nectar 11
Dark chocolate 23
Cashews 25
Grapefruit 25
Chickpeas 28
Apricots 31
Lentils 32
Tomato juice 33
Soy milk 34
Pizza 35
Apple 36
Skim milk 37
Baked beans 40
Apple juice 41
Fruit yogurt 41
Orange 43
Snickers bar 43
Milk chocolate 45
Corn tortilla 46
Meat lasagna 47
Vegetable soup 48
Orange juice 50
Banana 51
Ice cream 51
Sweet corn 52
Potato chips 54
All-Bran cereal 55
Clif Bar 57
Power Bar 58
Soda 59
Honey 61
French fries 63
Green beans 63
Sweet potato 63
Raisins 64
Popcorn, plain 65
Fruit punch 67
Brown rice 68
Baked potato 69
White bagel 69
White rice 73
Doughnut 75
White bread 75
Watermelon 76
Chocolate chip granola bar 78
Gatorade 78
Instant oatmeal 79
Corn flakes 81
Caramel rice cake 82
Pretzels 83
Rice milk 86

Diabetes Management: Carbohydrates and the Glycemic Index
According to the American Diabetes Association and the American Dietetic Association, there is no singular diet or meal plan that works for everyone with diabetes. People with diabetes are encouraged to work with a Certified Diabetes Educator to develop a personalized meal plan to achieve blood glucose control and weight management. Overall, research studies indicate that the total amount of carbohydrate consumed is the strongest predictor of blood glucose response, and this is typically the first tool used in the managing of blood glucose levels. For individuals needing greater blood sugar control, choosing low-glycemic carbohydrates along with a carbohydrate-controlled diet plan may produce modest results. However, it is not recommended that people with diabetes follow a low-GI eating plan alone. The amount of carbohydrates a person eats—regardless of their effects on blood sugar—is still important.

Glitches in the Glycemic Index
The glycemic index is a marvelous tool for ranking carbohydrate-containing foods, but it’s still in its infancy and needs additional research. It can be challenging for individuals to make healthy food choices, and the glycemic index can add another level of complication to a person’s diet. Although it does have some practical benefits, here are a few of the limitations of the glycemic index.

  • There is usually a wide variation in the glycemic index of any given food. Even in the chart above, the glycemic values listed are averages. One study can list a potato’s glycemic index as low as 56 and another may rank it as high as 100. Therefore, the glycemic index is not an absolute—it should be thought of as a guide only.
  • Many factors affect the glycemic index of a given food: ripeness, storage time, processing, preparation, and the other foods you eat with it. For example, juice has a higher glycemic index than whole fruit; mashed potatoes are higher than a baked potato, and whole-wheat bread has a higher GI than whole-wheat flour.
  • Grinding and cooking can elevate the glycemic index of some foods, because these techniques make it quicker and easier for your body to digest food. For example, al dente pasta has a lower GI than soft-cooked pasta.
  • Glycemic indexes are based on individual foods, but most people eat food in combinations within a meal or snack. Eating carbohydrate foods with fiber, protein, and fat will usually reduce the glycemic index of a meal as a whole.
  • Every individual digests carbohydrates at a different rate, and your body’s glycemic response may vary greatly throughout the day.
  • Not every “high” GI food should be avoided from a nutritional standpoint. And the inverse is also true: many low GI foods aren’t necessarily healthful or nutritious. When certain high glycemic foods are eliminated from the diet, so are vital vitamins, minerals, fiber, and phytochemicals. Watermelon has a “high” glycemic index of 76, but it is high in potassium, vitamin A, and lycopene, and low in calories, for example. On the other end of the spectrum, a Snickers bar has a “low” glycemic index of 43, yet doesn’t contribute much in the way of nutrition. Therefore, the use of the glycemic index needs to be balanced with basic nutrition principles and healthy food choices.
  • Relying on the glycemic index alone may lead to overeating and weight gain. The GI value represents the type of carbohydrate in a food (fast digesting or slow digesting), but says nothing about the amount of carbohydrates—or calories—it contains. Peanuts look like the perfect choice with a GI of 8, but with about 400 calories in 1/2 cup, they won’t help shed pounds when eaten in excess. Portion control is still relevant for managing blood glucose levels and for managing your weight.

SparkPeople’s Stance
The glycemic index is one option for ranking the healthfulness of carbohydrate-containing foods, but it’s not perfect—and more research is needed. It’s not a bad idea to be aware of the glycemic index and applying some of its principles when choosing carbohydrates for blood sugar control and filling power. Just don’t rely fully on the glycemic index as a guide for what to eat and what to avoid. Keep the following facts in mind:

  • 20% of the average American’s calories come from high-carbohydrate, “empty calorie” foods, such as cakes, cookies, pies, pastries, ice cream, sugar, candy, soda pop, and chips. Current recommendations state that sugar should make up NO MORE than 7% of one’s total calorie intake.
  • Fresh fruits and vegetables, and whole grains are nutritionally superior to highly processed, refined products.
  • Simply limiting the total number of carbohydrates you consume at any given meal can more easily control your blood sugar levels than choosing low-glycemic foods alone can. By focusing on portion sizes and balanced meals throughout the day, you’ll help keep your blood glucose—and hunger—levels in check.
  • You probably don’t need a complicated rating system to confuse you about which carbohydrates to include in your diet. We believe that the glycemic index is just one of many tools that can help you learn about the pros and cons of various foods, but it should not be the be-all-end-all guide to healthy eating.

Selected Sources
Nutrition Recommendations and Interventions for Diabetes: a position statement of the American Diabetes Association. American Diabetes Association, Bantle JP, Wylie-Rosett J, Albright AL, Apovian CM, Clark NG, Franz MJ, Hoogwerf BJ, Lichtenstein AH, Mayer-Davis E, Mooradian AD, Wheeler ML. Diabetes Care. 2010 Aug;33(8):1911.

The Evidence for Medical Nutrition Therapy for Type 1 and Type 2 Diabetes in Adults, Franz MJ, Powers MA, Leontos C, Holzmeister LA, Kulkarni K, Monk A, Wedel N, Gradwell E. Journal of the American Dietetic Association, 2010 Dec :110(12):1852-89.

By Becky Hand, Licensed & Registered Dietitian

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=498
(Additional information and glycemic index values can be found at www.GlycemicIndex.com and www.Mendosa.com. 

Imagine a categorizing system in which numbers are assigned to foods, allowing you to more easily choose foods that curb appetite, help shed excess pounds, lower your risk for diabetes, help maintain blood sugar levels, and improve heart health. These are the claims of popular diets that use the Glycemic Index (GI, for short).

The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body. Foods are ranked based on how they compare to a reference food—either glucose or white bread. A food with a high glycemic index (70 or above) will elevate your blood glucose higher—and more quickly—than a food with a medium or low glycemic index (55 or less).

Highly processed and sweetened foods, such as candy or even bread made from refined white flour, tend to have a high glycemic index while less processed “whole” foods, such as an apple or whole-wheat bread tend to be lower in glycemic index. When planning meals using the glycemic index as a guide, proponents recommend choosing foods that are low or medium on the scale as often as possible. This usually is a good idea for any healthy diet because low-GI foods tend to be less processed, more nutritious and more wholesome. But plenty of good-for-you foods can have a high glycemic index (watermelon is one example), while other “unhealthy” foods like candy bars can be low on the GI scale.

Proponents of the GI diet believe that the lower the GI number of a carbohydrate food, the better. High GI foods are digested and metabolized more quickly, causing a rapid rise in blood glucose levels. This creates a dramatic spike in levels of the hormone insulin, which works to remove sugar from the blood. These responses can lead to an overproduction of insulin, contributing to weight gain. Therefore, carbohydrate foods with low glycemic indexes cause less insulin secretion and slow the clearing of glucose from the bloodstream—resulting in greater satiety, and fewer calories consumed throughout the day.

To give you an idea of how various foods rank on the glycemic index, here are a few foods along with their average GI ranking. Remember that 55 or less is considered “low,” 56-69 is considered “medium” and 70-100 is considered “high” on the glycemic index. Most non-carbohydrate or low-carbohydrate foods (protein, meat, fat, nuts, oil, etc.) have a “low” glycemic index.


Diabetes Management: Carbohydrates and the Glycemic Index
According to the American Diabetes Association and the American Dietetic Association, there is no singular diet or meal plan that works for everyone with diabetes. People with diabetes are encouraged to work with a Certified Diabetes Educator to develop a personalized meal plan to achieve blood glucose control and weight management. Overall, research studies indicate that the total amount of carbohydrate consumed is the strongest predictor of blood glucose response, and this is typically the first tool used in the managing of blood glucose levels. For individuals needing greater blood sugar control, choosing low-glycemic carbohydrates along with a carbohydrate-controlled diet plan may produce modest results. However, it is not recommended that people with diabetes follow a low-GI eating plan alone. The amount of carbohydrates a person eats—regardless of their effects on blood sugar—is still important.

Glitches in the Glycemic Index
The glycemic index is a marvelous tool for ranking carbohydrate-containing foods, but it’s still in its infancy and needs additional research. It can be challenging for individuals to make healthy food choices, and the glycemic index can add another level of complication to a person’s diet. Although it does have some practical benefits, here are a few of the limitations of the glycemic index.

·   There is usually a wide variation in the glycemic index of any given food. Even in the chart above, the glycemic values listed are averages. One study can list a potato’s glycemic index as low as 56 and another may rank it as high as 100. Therefore, the glycemic index is not an absolute—it should be thought of as a guide only.

·   Many factors affect the glycemic index of a given food: ripeness, storage time, processing, preparation, and the other foods you eat with it. For example, juice has a higher glycemic index than whole fruit; mashed potatoes are higher than a baked potato, and whole-wheat bread has a higher GI than whole-wheat flour.

·   Grinding and cooking can elevate the glycemic index of some foods, because these techniques make it quicker and easier for your body to digest food. For example, al dente pasta has a lower GI than soft-cooked pasta.

·   Glycemic indexes are based on individual foods, but most people eat food in combinations within a meal or snack. Eating carbohydrate foods with fiber, protein, and fat will usually reduce the glycemic index of a meal as a whole.

·   Every individual digests carbohydrates at a different rate, and your body’s glycemic response may vary greatly throughout the day.

·   Not every “high” GI food should be avoided from a nutritional standpoint. And the inverse is also true: many low GI foods aren’t necessarily healthful or nutritious. When certain high glycemic foods are eliminated from the diet, so are vital vitamins, minerals, fiber, and phytochemicals. Watermelon has a “high” glycemic index of 76, but it is high in potassium, vitamin A, and lycopene, and low in calories, for example. On the other end of the spectrum, a Snickers bar has a “low” glycemic index of 43, yet doesn’t contribute much in the way of nutrition. Therefore, the use of the glycemic index needs to be balanced with basic nutrition principles and healthy food choices.

·   Relying on the glycemic index alone may lead to overeating and weight gain. The GI value represents the type of carbohydrate in a food (fast digesting or slow digesting), but says nothing about the amount of carbohydrates—or calories—it contains. Peanuts look like the perfect choice with a GI of 8, but with about 400 calories in 1/2 cup, they won’t help shed pounds when eaten in excess. Portion control is still relevant for managing blood glucose levels and for managing your weight.

SparkPeople’s Stance
The glycemic index is one option for ranking the healthfulness of carbohydrate-containing foods, but it’s not perfect—and more research is needed. It’s not a bad idea to be aware of the glycemic index and applying some of its principles when choosing carbohydrates for blood sugar control and filling power. Just don’t rely fully on the glycemic index as a guide for what to eat and what to avoid. Keep the following facts in mind:

·   20% of the average American’s calories come from high-carbohydrate, “empty calorie” foods, such as cakes, cookies, pies, pastries, ice cream, sugar, candy, soda pop, and chips. Current recommendations state that sugar should make up NO MORE than 7% of one’s total calorie intake.

·   Fresh fruits and vegetables, and whole grains are nutritionally superior to highly processed, refined products.

·   Simply limiting the total number of carbohydrates you consume at any given meal can more easily control your blood sugar levels than choosing low-glycemic foods alone can. By focusing on portion sizes and balanced meals throughout the day, you’ll help keep your blood glucose—and hunger—levels in check.

·   You probably don’t need a complicated rating system to confuse you about which carbohydrates to include in your diet. We believe that the glycemic index is just one of many tools that can help you learn about the pros and cons of various foods, but it should not be the be-all-end-all guide to healthy eating.

Selected Sources
Nutrition Recommendations and Interventions for Diabetes: a position statement of the American Diabetes Association. American Diabetes Association, Bantle JP, Wylie-Rosett J, Albright AL, Apovian CM, Clark NG, Franz MJ, Hoogwerf BJ, Lichtenstein AH, Mayer-Davis E, Mooradian AD, Wheeler ML. Diabetes Care. 2010 Aug;33(8):1911.

The Evidence for Medical Nutrition Therapy for Type 1 and Type 2 Diabetes in Adults, Franz MJ, Powers MA, Leontos C, Holzmeister LA, Kulkarni K, Monk A, Wedel N, Gradwell E. Journal of the American Dietetic Association, 2010 Dec :110(12):1852-89.

By Becky Hand, Licensed & Registered Dietitian

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=498


(Additional information and glycemic index values can be found at www.GlycemicIndex.com and www.Mendosa.com.

Posted in Health and Wellness, Uncategorized | No Comments »

Butt Out!

October 18th, 2011

If you’re one of the 18% of American women who still smoke, research shows that it’s never too late to stop lighting up! Check out these short- and long-term health benefits of quitting smoking:

Within:

20 minutes after quitting smoking – Your heart-rate drops.

12 hours after quitting – The carbon monoxide level in your blood drops to normal.

2 weeks to 3 months after quitting – You heart attack risk begins to drop. Your lung function begins to improve.

1 year after quitting – Your risk of coronary heart disease drops to half that of a smoker.

10 years after quitting – Your risk of death from lung cancer is reduced to half that of a smoker.

15 years after quitting – Your risk of coronary heart disease is reduced to that of a non-smoker.

The benefits are so great, how could you pass up the chance to be done with this bad habit?!

Come in to Medsave Pharmacy to meet with Richard, registered pharmacist, store owner, and certified smoking cessation advocate! We can be your first step to making the change that can save your life.

Posted in Health and Wellness, Uncategorized | No Comments »

The Arthritis Diet: How Excess Weight Damages Your Joints

August 3rd, 2011

WebMD Feature

By Peter Jaret

Reviewed By Louise Chang, MD

Despite the claims you may see or read sometimes, there is no magic arthritis diet. No single food or special eating plan can slow arthritis or reduce pain. A well-balanced diet is important for your overall health and energy level, of course. But when it comes to managing osteoarthritis, the single most important thing you can do is to maintain a healthy weight.

If you’ve dieted before, you already know that’s not easy. But arthritis sufferers have an added reason to try to drop even a few pounds. Excess weight puts added stress on joints, particularly knees, causing pain and worsening arthritis damage.

“Being just 10 pounds overweight increases the force on your knees by 30 to 40 pounds with every step you take,” says Kevin Fontaine, PhD, assistant professor of rheumatology at Johns Hopkins University. Small wonder, then, that being obese is linked to a four- to five-fold increase in the risk of developing osteoarthritis.

If you’ve tried and failed to lose weight before, don’t be discouraged. You don’t have to lose a lot to have an impact on arthritis. “Almost any weight loss can have beneficial effects, especially in reducing pain,” says Fontaine. And though losing weight and keeping it off isn’t easy, some people do succeed. By learning how these losers succeeded, researchers have identified six key winning strategies.

1. Set Realistic Weight Loss Goals When You Have OA

Many people set themselves up for failure by pegging their goals too high. “If you begin with unreasonable goals, you’re going to be disappointed, and for too many people, that spells the end,” says nutrition and exercise counselor Ruth Ann Carpenter, RD, author of Healthy Eating Every Day (Human Kinetics).

If you’re overweight or obese, start out with a goal of lowering your weight by 5%. (That’s just 10 pounds for someone who weighs 200 pounds.) Once you reach your first goal, set another goal of losing another 5%. Setting doable goals is especially important when you have the challenge of arthritis, since you may be limited in the amount of physical activity you can do.

2. Find Your Diet Strategy

No single weight loss plan has ever been shown to work for everyone. Some people succeed by carefully counting calories. Others lose weight and keep it off by eliminating a few high-calorie foods from their diets, such as sugared beverages or high-fat desserts. Among participants in the National Weight Control Registry, which tracks people who have successfully lost an average of 66 pounds and kept the weight off for at least five years, just over half used a formal program, such as Weight Watchers of Jenny Craig. The others successfully lost weight on their own. 

“There is no one-size-fits-all approach,” says Rena Wing, PhD, professor of psychiatry and human behavior at Brown University, who helped create the Registry. Indeed, many successful losers try several approaches before they find the one that works best for them. If you’ve tried and failed, think about what worked and what didn’t for you. Consider the kinds of lasting changes you’re most likely to be able to make. Choosing the approach you’re most comfortable with is the key to making healthy changes you can live with.

3. Dine In and Reduce Calories

Restaurant meals are often loaded with fat, salt, and calories. When the Center for Science in the Public Interest analyzed entrees from leading nationwide restaurant chains, the results were shocking. Some entrees contained almost as many calories as most of us should get in an entire day. If you go out for lunch or dinner, divide oversized portions in half before you start the meal and take home the rest.

Better still; get in the habit of cooking and eating at home. Most of the National Weight Loss Registry participants who have kept weight off do a lot of cooking at home. It’s easy to understand why. “When you cook at home, you control exactly what and how much you eat,” says Carpenter.

4. Exercise for Weight Loss

Cutting back on the calories you eat is half of the weight loss equation. The other half is expending calories through physical activity. “Studies show that exercise is particularly important for keeping weight off,” says Kimberly Topp, PhD, professor and chair of the department of physical therapy and rehabilitation services at the University of California, San Francisco.

Exercise poses challenges for people with arthritis, of course. Bad knees, especially, can make many activities painful. “Anything that puts strain on joints, like running, can worsen arthritis,” says Topp. “Still, there are many activities that even people with osteoarthritis of the knees can do.” Among them: swimming, water aerobics, walking, and light resistance exercises. “In the end, the only kind of exercise that’s bad for people with arthritis is no exercise,” says chronic disease specialist Kate Lorig, RN, DrPH, professor emeritus at Stanford University School of Medicine and author of The Arthritis Helpbook.

5. Find a Weight Loss Buddy

Enrolling in a weight loss program helps some people lose weight. But even if you don’t want to sign on for an organized program, it’s worth putting together your own informal support group.

“Many studies show that social support is a crucial factor for success in any kind of lifestyle change, including dieting and physical activity,” says Fontaine. Chances are you have friends and colleagues who would like to join you in losing a few pounds. Talk to them about setting a goal together and encouraging each other.

6. Stay Motivated to Lose Weight

To stay motivated, it’s important to reward yourself along the way. Treat yourself to something special when you hit your short-term goals. And be aware of the less concrete rewards that you’re getting by losing weight. Notice the way you feel. Monitor pain levels in your knees. Chances are you’ll begin to feel less pain over time. For many people with arthritis, that’s reward enough.

SOURCES:

Kevin Fontaine, PhD.

Rena Wing, PhD, professor of psychiatry and human behavior at Brown University.

Ruth Ann Carpenter, RD, author of Healthy Eating Every Day (Human Kinetics).

Kimberly Topp, PhD, professor and chair of the department of physical therapy and rehabilitation services at the University of California, San Francisco.

Weight Control Information Network, National Institutes of Health.

Klem, M. American Journal of Clinical Nutrition, August 1997; vol 66: pp 239-46.

National Weight Control Registry.

Center for Science in the Public Interest.

Lorig and Fries, The Arthritis Helpbook, sixth edition, Da Capo Press, 2005.

Kate Lorig, RN, DrPH, professor emeritus, Stanford University School of Medicine, co-author of The Arthritis HelpBook.

Reviewed by Louise Chang, MD on April 14, 2011

© 2011 WebMD, LLC. All rights reserved

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7 ways you can save on medications

June 23rd, 2011

As the cost of health care continues to rise, it is important to find low cost medications and ways that you can save. Your first step is to speak with your doctor about your financial concerns. Your doctor will be more willing to write a prescription for a generic medication or change your therapy to a less expensive alternative if he/she knows that you are concerned about the financial aspect. Here is what you need to know to get started in lowering your medicine costs:

1. Follow your formulary.
A drug formulary is a list of prescription drugs (both generic and brand name) that are preferred by your health plan. Your health plan may only pay for medications that are on this “preferred” list, unless your healthcare provider talks with your health plan and gets prior approval.

Health plans usually have a committee of practicing physicians and pharmacists who recommend drugs for the formulary based on the drug’s quality, safety, and effectiveness. Most health plans will pay for medications that have been approved for sale by the U.S. Food and Drug Administration.

Copayments
You will need to pay a share of the cost of the prescription, a fee known as copayment. Your copayment amount will depend on what “tier” your drug is in on your health plan’s formulary: 

  • Tier 1 drugs have the lowest copayment and usually include generic medications.
  • Tier 2 drugs have a lower copayment and usually include preferred brand-name medications.
  • Tier 3 drugs have the highest copayment and usually include non-preferred brand-name medications.

Talk to Your Provider
If you need a prescription, talk to your healthcare provider about prescribing a generic drug or a preferred brand-name drug if it is appropriate for your heath condition. If your provider prescribes a medication that is not on the formulary and your health plan does not approve its use, you will have to pay the full cost. 


Know Your Health Plan’s Formulary
Health plans have different formularies and it is important for you to understand your plan’s formulary. When you enrolled in your health plan, you should have received a booklet that describes the formulary and lists all of the approved medications along with an explanation of the tier copayments.

Each year your plan should send you an update that includes any changes made in the formulary such as new drugs added to the formulary and drugs that are no longer covered. Most plans also provide access to formularies online.

If you have a choice of health plans and need medications for a chronic illness, you should look at the different formularies and choose a plan that covers your medications.


2. Switch to generic medications vs. brand name medications
Generic drugs can save you up to 80% on the cost of a prescription when compared with the brand name drug. Most often, the savings range from 30% to 50%.If you didn’t have your formulary with you at the doctor’s office, or you don’t have a prescription plan, ask your doctor or pharmacist if there is a generic equivalent or a similar medicine that may be available as a generic. Generics, which are legal copies of brand-name drugs whose patents have expired, use the same active ingredients, are shown to work the same way in the body, and can cost a fraction of their brand-name counterparts. They’re less expensive because generic manufacturers don’t have the investment or marketing costs that new drugs require.

When the patent of a brand name medication expires, a generic version of the drug can be produced and sold. A generic version must use the same active ingredient(s) as the brand name drug and it must meet the same quality and safety standards. Additionally, the FDA requires that a generic drug be the same as a brand name drug in:

What are generic medications?

  • Dosage
  • Safety
  • Strength
  • The way it works
  • The way it is taken
  • The way it should be used
  •  The health conditions that it treats

All generic drugs must be reviewed and approved by the U. S. Food and Drug Administration (FDA) before they can be prescribed or sold over-the-counter.

Why are generic drugs less expensive than brand name drugs?
Since generic drug companies do not have to develop a medication from scratch, it costs significantly less to bring the drug to the market. Once a generic medication is approved, several companies can produce and sell the drug. This competition helps lower prices. In addition, many generic drugs are well-established, frequently used medications that do not require expensive advertising.

Can I get a generic version of any medication?
No. The U.S. Food and Drug Administration (FDA) provides patent protection for pharmaceutical companies that pay for the research, development, and marketing expenses of a new drug. When the patent expires, other pharmaceutical companies, once approved by the FDA, can start making and selling the generic version of the drug.

According to the FDA, more than 70% of drugs listed in the FDA’s Orange Book (a list of all products that have been approved by the FDA) have generic counterparts. Generics are readily available to treat many common health conditions, and more than 50% of all prescriptions in the U.S. are filled with generic drugs.

Can I change my treatment to include a generic medication?
Yes. Depending on your health condition and the drugs that are available to treat that condition, your doctor may be able to switch you to a similar medication that has a generic version. Some of the most common health conditions, including high cholesterol, depression, allergies and diabetes, have generic medications available.

3. Split your pills
If there’s the same co-pay for a higher strength medicine, you can split the pill in half and save money. Ask your pharmacist if the medicine is suitable for splitting, since some medications—particularly time-delivery drugs—are not. Invest in a pill cutter (available at drugstores for a few dollars) to ensure an accurate dosage.

4. Review your meds
If you are taking multiple medications on a regular basis, schedule a medication therapy management session with your pharmacist.  A pharmacist will sit down with you to review all of your medications to make sure that:

  • You are taking only the medication you need.
  • You are taking the correct amount of medicine at the right time.
  • Your medications are not interacting with one another.
  • Any vitamins, supplements or over-the-counter drugs you are taking are safe and effective.
  •  You are not spending more than you need for your medications.

5. Samples
See if samples are available: Some prescription drugs are available in samples at your doctor’s office; however, not all are. It never hurts to ask. So before your doctor writes another prescription for you, inquire about all the free samples available to help you save on medication costs.

6. Patient Assistance Programs
Many drug manufacturer’s and insurance companies offer assistance programs for low-income individuals and families, and senior citizens. MedSave Family Pharmacy has a staff member who specializes in helping people getting enrolled in patient assistance programs. Please call MedSave if you would like to see if you qualify.

7. Buy a three-month supply
Usually, it’s less expensive to get a 90-day supply instead of buying one month at a time if your insurance allows.

However, if it’s a new prescription you just started, we recommend just getting one month’s supply at first. If the doctor decides to change your dosage, “you may be stuck with pills you can’t use.”

If you would like more information or have questions, feel free to call MedSave at 759-1222 and talk to a pharmacist.

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