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Living Better Healthcare & Fitness Guide 2015 10 Reasons

Make Healthy choices year-round! {page 14}

You Should

Make Use of Rosemary {page 13}

What Is the DASH

Diet? {page 13}


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Living Better T

hank you for reading the 2015 Living Better Healthcare & Fitness Guide produced by the Bellevue Reporter and the Mercer Island Reporter staff. In doing so, our mission is to increase public awareness of some of the important health care issues that affect our daily lives. Whether it’s a reminder about good preventative healthcare or new information on a specific health topic, we trust that you will benefit from the content that the local and national health and fitness professionals have provided here.

Tableof Contents Asthma in Children: Get the Facts ..............................................4 The Colors of Health ...................................................................6 Health Screenings for Men and Women .....................................7 Screening Checklist for Both Men and Women ..........................8 Simple Yoga Secrets That Can Change Your Life..........................9 You Can Win the Battle with the Flu.........................................10 This Year’s Flu Shot: What Went Wrong? ..................................10 Eating Right to Maximize Performance ....................................12 Health Benefits of Rosemary....................................................13 What is the Dash Diet? .............................................................13 Make Healthy Choices All Year..................................................14

Living Better is a publication of: Bellevue Reporter 2700 Richards Road, Ste. 201 Bellevue, WA 98005 Mercer Island Reporter 3407-78th Ave. SE, Ste. 207 Mercer Island, WA 98040


Healthcare & Fitness Guide 2015

We also hope that you will use the information in these pages towards making wise and healthy choices as you care for yourself and loved ones. And, if you are in need of a good healthcare or fitness professional, you may wish to consider the ones listed in this publication. Here's to good health, Bellevue and Mercer Island! William Shaw, Publisher




Asthma in Children: Get the Facts By Dr. Ronald Spiegel Asthma is the leading chronic illness in children, affecting a large number of children in our area. It is a respiratory disease that causes the airways of the lungs to stiffen and become inflamed, leading to persistent coughing, wheezing, shortness of breath and sometimes chest pain.

history and a physical exam. Parents can provide important information that can lead to the diagnosis since symptoms may not be present at the time of exam.

The most effective way to control asthma is by keeping an eye on daily asthma symptoms, learning and avoiding your child’s specific triggers and using prescribed medications. The most common prescription medication is Albuterol. It is inhaled into the lungs and will Many young children relax the breathing tubes, allowing better air who experience movement. If there is a poor response to it or asthma-like symptoms symptoms become more recurrent, then we will outgrow continued consider adding other inhaled medicines or flare-ups by around age SDC AD for BELLEVUE REPORTER (due 2-5-3015) steroids. six. Those who have flare7.25”x 4.42” 1/2 ups PAGE HORIZONTAL v1.04 beyond that age are ADWhen a child experiences recurrent episodes considered to have a more chronic illness. of asthma, their provider will develop an For any questions on the file, contact Sara Larson:asthma treatment plan to help control Triggers include illnesses such as the sara@saralarsondesign.com symptoms. The plan will outline the daily common cold virus, allergies like plant pollen and pet dander and exposure to cigarette smoke. Some children will have flare-ups during exercise or heavy activity. Health care providers can diagnose your child’s asthma from medical history, family

treatment, including when and how to take medications, ways to control the symptoms and when to call the doctor or go to the emergency room.

Asthma can be managed well when parents

and providers work closely together to monitor the child. With proper treatment, it is possible that the number of flare-ups will lessen over time and medicines can be peeled away until nothing is needed at all. The goal is to control the disease so your child can enjoy an active life. Dr. Ronald Spiegel is a pediatrician with Snoqualmie Ridge Medical Clinic, located at 35020 S.E. Kinsey St., Snoqualmie. For more information or to make an appointment, go to www.snoqualmiehospital.org or call 425-396-7682.

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The colors of health Vivid may be the color of health for the treatment of autism in children By Dan Aznoff A healthy diet of colorful foods and the elimination of blue light could be key factors in the management of autism for children and young adults, according to a naturopathic physician who practices on Front Street in Issaquah. Dr. Bethany Glynn has seen “some astonishing results” from her prescription of brightly-colored vegetables to many of her young patients diagnosed on the autistic spectrum. The brighter vegetables, she explained, make it easier for the body to absorb the beneficial antioxidants in produce. “There is no magic pill for these kids. Many parents go from specialist to specialist in search of something that will help their children,” she explained. “A healthy diet with brightly colored vegetables is good for everybody at the dinner table, but we have seen some undeniable results for these kids (with autism) in the treatment of both symptoms and behavior issues with just simple changes to the basic family menu.” The naturopath emphasized that high fruit and veggie treatment is a common treatment for many of her patients, but that every treatment plan must also be tailored for the individual patient. “This is what distinguishes naturopathic treatment from others by other practitioners.” Glynn joined the practice of Dr. Mary (Bizzy) Riley at Naturopathic Clinic of Issaquah in the fall of 2013. Before hanging her shingle on Front Street, Glynn had served as a physical therapist for wounded veterans and spent two years in clinical work at Children’s Hospital in Spokane. Riley and her associate both believe in use of natural remedies to supplement standard Western medicine. “There is no reason to discount the research and results from modern science,” said Riley. “We try to utilize the best from both schools to provide the best possible care to all of our patients.” Glynn has developed her own specialty over the past year of educating parents on how to introduce healthy eating habits to their kids. “Kids on the spectrum can really struggle with new textures and flavors,” said Riley. “We try to

help make the process more appetizing, but it can still be a big challenge.”

No false hope As alternative care providers, the doctors at the Naturopathic Clinic of Issaquah are accustomed to being sought for a second opinion from patients and parents. “Many of the parents who come here have already been to a half-dozen other doctors looking for a miracle cure. Many of them are desperate,” Glynn said in a soft voice. “We like to give people hope. But not false hope. That’s one reason why we are so excited about the results we had from this diet for children diagnosed with autism.” The modified diet, she said, has proven to be highly effective with patients who suffer from a variety of sensory processing disorders. “All vegetables are teaming with nutrients, but brightly colored types go one step further,” she said. “They also contain powerful antioxidants that absorb free radicals.” Free radicals, she said, can create compounds that that can raise the risk of chronic diseases and can exacerbate the symptoms of autism. The brightly colored vegetables the doctor recommends to her patients include beets, spinach, Brussel sprouts and broccoli. Broccoli and Brussels sprouts are cruciferous vegetables high in Vitamin C, which means they have a high content of a substance known as sulfuraphane, a compound has been shown to kill cancer cells in the prostate and leave healthy cells unaffected, according to the Linus Pauling Institute of Oregon State. Spinach is high in an antioxidant called lutein which is known to enhance eyesight by delaying or preventing the onset of macular degeneration. Vitamin C, of course, is known for strengthening the immune system as well as its ability to help the body heal. Orange colored vegetables like carrots and sweet potatoes have moderate amounts of fiber and are high in beta carotene — a precursor to vitamin A. Vitamin A is needed for good vision. It also promotes structural integrity of the skin, mucous membranes and skeletal tissue, according to University of Maryland Medical Center. Sweet potatoes are also high in iron, vitamin C and potassium. Iron is needed to transport oxygen and enhances cell production. Red cabbage and red beets get their

Dr. Bethany Glynn

pigment from specific antioxidants known as anthocyanins that contain moderately high amounts of vitamin C and potassium. Potassium is an electrolyte mineral that helps with muscle contractions as well as reduce high blood pressure.

Blue light In addition to the colorful diet, the naturopathic physician recommends that parents of children with autism reduce the amount of blue light that children are exposed to, especially before bedtime. Blue light is most often associated with pixels from television screens and computer monitors, according to a leading psychological education association. Sensors in the back of the eye can pick up blue light in the room even when the eye lids are shut. “The restlessness caused by blue light can intensify symptoms of depression,” said Glynn. “Sleep is probably the best medicine for children with autism because the high activity levels in their brains seldom allow them to get a full night’s rest.” Glynn suggests that parents interested in learning more about natural treatments for chronic problems, including autism, contact her for an introductory one-hour evaluation at the clinic on Front Street. She said each patient is different, but she is confident enough with her diagnosis to routinely make recommendations after the second office visit. Follow-ups are normally only 45 minutes. The Naturopathic Clinic of Issaquah is located at 48 Front Street. For more information or to schedule an appointment, contact Glynn directly at 425-391-1080 or drglynnnd@yahoo.com. Content and distribution provided by DAJournalist.com



Start Right: Health Screenings for Men and women by Overlake Medical Center Keeping yourself healthy and well takes consistency and attention to plenty of everyday details such as eating the right food and getting enough sleep and exercise — much of which is difficult to fit into your busy lifestyle. But one simple way to help you prevent diseases is to be mindful of getting your annual exams and health screenings. And, you don’t have to go it alone. The best thing you can do for long term health is to get a primary care physician. Whether you’re an active, healthy 28-year-old or an older adult with chronic health conditions, your primary care doctor can create and guide you through a plan to stay well. Your plan for health is developed specifically for you based on your own health history, family history, lifestyle and risk factors. Just like buying clothes, getting a haircut or making a Facebook post, your plan for health will be unique to you. Part of the plan includes annual exams, tactics for prevention and health screenings as you age. Below is a simple guide to help you know what to do when.

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A Screening Checklist for Both Men and Women



• Don’t smoke • Get a flu shot annually. • Drink alcohol in moderation. • Practice safe sex. • Eat healthy. • Exercise regularly. • If you’re over 60, get a shingles shot. • If you’re over 65, get a pneumonia shot. • Blood Pressure – Beginning at age 20, check it at every doctor’s appointment. • Body Mass Index (BMI)/Weight – Get an annual check for height/weight proportion. • Cholesterol – Beginning at age 20, screen every five years if no history or risk factors. • Colonoscopy – After age 50, screen every 10 years (based on American Cancer Society guidelines). • Glucose/Blood Sugar – Beginning at age 45, screen every three years unless overweight or have family risk factors (based on American Diabetes Association guidelines). • Vision – Get an eye exam every two to 10 years (based on Center for Disease Control guidelines).



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Cholesterol – After age 45, screen annually (based on American Cancer Society guidelines). Osteoporosis – Beginning at age 70, screen annually unless risk factors exist (based on Center for Disease Control guidelines). Prostate – At age 50, men should talk to a doctor about the pros and cons of testing so they can decide if testing is they right choice (based on American Cancer Society guidelines). Overlake Medical Clinics offers nine primary care and urgent care clinics across the Eastside to help those who live and work here stay healthy and well. You can call for same-day, right-away access at 425-635-6600.



3 Simple Yoga Secrets That Can Change Your Life We live in strange times. The number of images and pieces of information the average person in the Western world receives daily through the Internet (including emails), TV, movies, magazines, radio, cell phone texts, newspapers, billboard advertisements, books, etc. is literally thousands of times greater than what our ancestors experienced. It’s little wonder that so many people complain of stress and ailing health – after all, the nervous system is the most important system in the body, and the one that is most directly responsible for health, happiness and longevity. If the nervous system is overloaded and undernourished, we feel the effects. So, what do we do about it? In addition to being selective about what you watch and read, here are three little-known, but ultra-simple


2. Touch your “heart center”

1. Breathe light with a loving feeling 24/7

The time-tested adage is, “Follow your heart,” not “Follow your brain,” yet most of us live almost entirely in our heads. The best moments of life are when we feel some form of love or joy, which means the heart, not the mind, is in charge.

It sounds like an esoteric suggestion whereas in fact it is one that is well-grounded in modern science. According to Richard Gerber, M.D., “All matter is frozen light.” Most of our suffering – mental, emotional and

Place the middle finger of your right hand (this finger has the best energy connection with your heart) at the center of your chest (in line with your underarms) and allow your mind to focus there. Breathe white light with a loving feeling

yoga techniques that will transform your nervous system and your life. (By the way, don’t let their simplicity fool you.

into the center of your chest. When the mind and heart are connected, feeling more whole is automatic. 3. Do shavasana Shavasana is the “corpse pose,” the most important pose in all of yoga. Lie still on your back with your underarms open and your palms up. Close your eyes and relax for five minutes, breathing white light with a loving feeling into your body. Do this after exercise and just before falling asleep. Aerobic exercise – while helpful for circulation – tires the nervous system by putting it into fight or flight mode. Shavasana helps remove this stress-inducing effect. Before bed, shavasana helps your nerves unwind from the day and gives you a more restful sleep. Aurora is a certified purna yoga instructor with over 4,000 hours of training. She teaches yoga and meditation at the Alive and Shine Center in Bellevue.


physical – begins when we feel unsupported and separate from the people and world around us. Breathing in a gentle feeling of love and visualizing that love as white light actually connects you to the subtle energy that is the essence of your body, which also connects you with everyone and everything. Immediately you will feel happier and healthier.

By Aurora



You Can Win the Battle with the Flu By Craig Groshart Americans rolled up their sleeves again this year for their annual flu shot. But for most of them, the vaccine will do them little good as the effectiveness of this year’s shot is only about 23 percent, far below the 60 percent effectiveness of a normal year. However, before you resign yourself to suffering with fever, chills, malaise, headache, and muscle and joint pains, Dr. Katherine Raymer of Bastyr University offers some advice — and hope.

“However, this season, a concerning fact is that the hospitalization rate for persons aged 65 years and older is the highest since this information was first gathered by the CDC,” Raymer said. Others who also are at greater risk from influenza include pregnant women, residents of nursing homes, those with asthma, heart disease and diabetes, and many others with certain health conditions. “The influenza virus is more dangerous than viruses that cause the common cold,” Raymer said, “as it attacks the lungs much more frequently, causing pneumonia.”

“Most experts think that flu is spread by air-borne droplets from coughing, sneezing or talking, or (less likely) by touching a surface contaminated by flu virus,” Raymer said. “Therefore, key points in prevention are frequent hand-washing, cleaning and disinfecting surfaces that are frequently touched, and maintaining at least a six-foot distance from those who are ill.

Raymer noted that naturopathic physicians follow CDC guidelines for the management of influenza: resting at home and plenty of fluids to support the healing process. But, if not contraindicated for the individual, Raymer said naturopathic physicians might also recommend certain foods and/or nutrients, hydrotherapies, herbs and homeopathic remedies to hasten recovery.

Raymer, who is both a medical doctor and a naturopathic doctor, says those steps are important since flu symptoms start 1-4 days after influenza virus enters the body and within this time the virus can be passed to another before a person knows they are ill.

“One of the principles of naturopathic medicine is that of prevention, which involves helping the individual pursue healthy lifestyle practices that can decrease the likelihood of not only chronic illness (such as diabetes), but also acute illness (such as flu),” Raymer said. “The yearround practice of eating a healthy diet,

And, far from being just an annoyance, the flu can be a serious illness, Raymer said, noting that 61 influenza-associated deaths have been reported in the U.S. this season in the pediatric population (persons less than 18-yrs.-old). At the other end of the age spectrum, in any given flu season, 90 percent of flu-related deaths and 50-60 percent of flu-related hospitalizations are expected to occur in individuals aged 65 yrs. and older.

getting regular exercise, making time for restorative sleep and pursuing a life path that brings joy and fulfillment are at the foundation of naturopathic preventive medicine.” Raymer also encourages everyone to work with their physician well in advance of flu season “to create an individual plan to achieve optimal immune health.”

Bastyr describes naturopathic medicine as preventing disease, encouraging the body’s inherent healing ability, treating the whole person and educating patients Dr. Katherine Ramer to be partners in their own health care, or, as Raymer put it, “shore up various systems in our body.” But for patients, naturopathic doctors and medical doctors are not an either-or situation, Raymer said, as naturopathic doctors treat many of the same conditions, and in Washington state can prescribe some conventional pharmaceuticals. “For some conditions, naturopathic approaches might be preferred, and for other conditions (such as those for acute, life-threatening illness or injury), higher force interventions are required,” Raymer said. And, just like conventional primary care physicians, naturopathic physicians refer emergencies and any number of conditions requiring specialty care to conventional medical specialists. “The relationship between the two disciplines is generally excellent,” Raymer said. And, back again to that flu shot, Raymer notes that the CDC still advises getting one. “Some infections will be prevented,” Raymer said, “and the likelihood of severe disease leading to hospitalization and death will be reduced.” Roll up those sleeves.

This Year's Flu Shot: What Went Wrong? This year’s flu shot is only about 23 percent effective, far less than the normal 60 percent. What happened? — Influenza viruses are divided into three types based on their physical structure and chemical specificities: A, B and C. Influenzas B and C mainly cause illness in humans, while influenza A affects humans and other animals, including

birds, swine, horses, dogs and various members of the cat family. — This season, the CDC reports that influenza A is the most common influenza virus, as it has been identified in about 93 percent of submitted specimens. Influenza A can be further subtyped and scientists have learned H3N2 subtype of influenza A is being found

99.9 percent of the time. — Flu seasons vary in severity according to which influenza virus predominates. Historically, seasons in which the influenza A H3N2 strain predominates are associated with more severe illness and mortality, especially in older people and

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Flu Shot ... From page 10 young children. — By typing and subtyping, scientists can determine how effective the flu vaccine will be for preventing influenza during a particular season. Flu vaccines are developed months before the flu season begins, with experts giving opinions as to the most likely influenza viruses that will be in circulation. — The problem this flu season is that about 70 percent of the influenza A H3N2 virus actually circulating among humans has “drifted” from the type used to create the current vaccine. Drift refers to small genetic changes that make viruses less similar. This drift has likely reduced the effectiveness of the current vaccine. — With the reduced effectiveness of the flu vaccine, the CDC notes that antiviral medications will be an even more important ally this year in efforts to combat the flu. The flu vaccine takes about two weeks to provide immunity, and flu season can last until May. Mercury-free flu vaccines may be available on request, and typically cost more.


A soup to fight

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This is an easy at-home recipe for a garlic oxymel. An oxymel is a mixture of honey, water, vinegar, and plant, boiled to a syrup. This is great when used at the first signs of a cold or flu. Needed At least 1 bulb of garlic, local honey*, apple cider vinegar, water. Instructions Peel garlic cloves and cut in half Boil garlic in 4 cups of water until translucent Remove water from stove Add 1/4 cup of honey Add 1/4 cup of apple cider vinegar Mix well Drink 1/3 to 1/2 cup of warm liquid, two to three times a day, eating at least two cloves of the cooked garlic with each serving. Oxymel may be kept covered in the refrigerator for four weeks. *do not give honey to children under 1 year old. — Dr. Katherine Raymer

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Eating right to maximize performance High school wrestlers focus intensely on physical fitness By Shaun Scott Healthy choices are a staple for the majority of high school wrestlers with aspirations of competing at the Mat Classic state wrestling tournament on Feb. 20 and 21 at the Tacoma Dome. Bellevue Wolverines head coach Kyle Smith, who watched his team capture 13th place in the Class 3A state tournament last season, encourages his team to eat as healthy as possible. Snacking on small meals consisting of fruits, quick sugars and protein shakes are something Smith likes to see his grapplers consume. When it comes down to the main meals of the day, the focus is on eating items that are fairly lean. Oatmeal, lean meats, soup bowls, clean carbs, rices and beans are all items Smith endorses fully. A combination of eating right and dedication to conditioning translates into success on the mat. The less body fat a grappler possesses, the more likely they are to succeed in their respective weight classes. "These guys work so hard. Usually we have a tournament every Saturday. The weekend of Jan. 23-25 was the first weekend the team had off, Smith said. "Sunday is our off day. There has to be a day where they get rest and let their bodies heal. Everybody is pretty banged up this late in the season." While Smith advises athletes on his team to eat right, he doesn't micromanage them about there eating habits on and off campus. "It's kind of a mixed bag. There is obviously always healthy options here at the school, but there is also a vending machine there whenever they want. Some kids stay on campus for lunch and others in different age groups can go off campus or go home," Smith said. "You can

Photo courtesy of Rick Edelman/Rick Edelman photography

Newport's Nolan Richardson, left, and Issaquah's Terrance Zaragoza, right, size each other up during the first round of a match in the 220-pound weight class on Jan. 22 in Issaquah. definitely tell who are the wrestlers on top of eating right. We want our wrestlers to be lean and healthy at the same time." Newport head coach Michael Chenoweth echoed Smith's sentiment wholeheartedly. "I talk about it quite a bit actually," Chenoweth said of healthy life choices. "I'm constantly telling them its time to cut out the junk food and start getting healthy. For the wrestlers that are trying to lose any weight, they've got to dial that in even more." Some youthful wrestlers learn the hard way to make wise choices with regards to food consumption.

"You can tell lots of things to teenagers, they may hear it, but lots of times they might do something different," Chenoweth said with a laugh. "We will be at a tournament and sometimes I will see somebody sitting there drinking soda. We had a freshman not too long ago drink one of those energy drinks at a tournament. I told him, 'You don't want to drink that. That is a bad idea' His stomach started cramping up and he was miserable the rest of the day. It's one of those things where wrestlers learn by living it. Usually the wrestlers who are a little older and have more experience have been through it before and know what to expect."

Simple swaps for a healthy lifestyle

realize the health benefits of walking.

Americans are more concerned than ever before about living a healthy lifestyle. Try these quick and simple swaps, which can actually make a difference

• If you miss your day at the gym, do jumping jacks or crunches during television commercials.

• Instead of meeting in a

conference room for 30 minutes, make a few trips around the office building and add a burst of physical activity to your day. • Switch up the routine and head back to the store to shop and

• Instead of making your favorite baked goods with oil or butter, use mashed avocado.

• Control hunger by eating a few almonds instead of the mid-morning pastry. A study published in the European Journal of Nutrition found that almonds helped control appetite. — Brandpoint



10 Health Benefits of Rosemary

By Joshua Rogers

The vast majority of us understand that rosemary is really an herb that is frequently used to provide a Mediterranean scent to various foods. But are you aware of the fact that the health benefits of rosemary are far greater than what most people know? Here are 10 reasons you should make use of rosemary.

1 - Cancer Prevention

Rosemary contains carnosol, which is seen in studies as a powerful anticancer compound. In recent studies it has been shown to have some great results against a wide variety of cancers.

2 - Enhanced Memory

Rosemary has been considered to possess memory-improving qualities. Now, studies have found that rosemary has a diterpine known as carnosic acid, which has neuroprotective properties that scientists think might protect against Alzheimer disease. This also includes the ordinary memory loss that occurs when one ages. Remarkably, even the scent of rosemary can serve to enhance memory.

3 - Mood Elevator

The exact same study that found that smelling rosemary improved the subjects’ quality of

7 - Immune Booster

memory also found that their mood was substantially improved compared to the control group.

Rosemary enhances the immune system because of its anti inflammatory, anti-oxidant, and anticarcinogenic properties. It enhances the general well-being of your body due to its many healing abilities.

4 - Migraine Aid

Rosemary is a popular natural migraine treatment, and has been used as such for centuries. One way to make use of this for migraines is to boil water with rosemary and to breath in the steam. Typically, you’ll want to boil the water first, then place it into a large bowl and breath it in with a towel over your head and the bowl.

8 - Antibacterial

Some research has shown that rosemary contains some strong antibacterial properties. More specifically it has been seen to work against staph infections and H. pylori, a bacteria that can result in stomach ulcers.

5 - Helps with Pain

9 - Boosts Digestive Health

It not only helps alleviate the pain of migraines, but it has also been seen to work as an all-natural remedy for sore muscles, arthritis, and other joint and muscle pains. Typically you’ll use essential oil of rosemary for a lot of these, and you’ll use it topically.

Rosemary is frequently used to help treat digestive issues including constipation, dyspepsia, and nearly every other digestive related issue.

10 - Great for Your Hair Health

It isn’t astonishing that this perfumed herb, when put on the hair, can supply an individual with wondrous results. Rosemary controls oil production within the entire scalp, therefore it helps against dandruff. To provide your hair with a gleaming luster, use 1 part rosemary oil to 3 components coconut oil and massage greatly into your own scalp for a calming effect.

6 - Works as an anti inflammatory

Rosemary contains two powerful anti-inflammatories. These are known as carnosol and carnosic acid, and one study found that they inhibited the creation of excessive nitric oxide, which is part of the inflammatory process.

What Is the DASH Diet?


The DASH Diet Foods

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The healthy DASH diet plan was developed to lower blood pressure without medication. The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day. It has been proven to be an effective way to lose weight and become healthier at the same time. It is full of delicious, real foods.


The Improved DASH Diet

The original DASH diet research was not originally designed for weight loss, and was relatively high in refined grains and starchy foods, since it was based on the prevailing nutrition "wisdom" of the mid-90s. Since healthy weight loss is important to so many people, there was a need to create an easy-to-follow weight loss plan, based on the core DASH diet foods. The heart of the DASH diet is an eating plan rich in fruits and vegetables, low-fat and nonfat dairy, along with nuts, beans, and seeds.

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The DASH Diet Plan

The DASH diet eating plan is high fiber and low to moderate in fat. It can be considered to be an Americanized version of the Mediterranean diet.

The DASH diet helps to lower blood pressure by providing more key nutrients, such as potassium, calcium, and magnesium, all of which are associated with lower blood pressure. These key nutrients are boosted by including more fruits, vegetables, and low-fat or nonfat dairy in your daily diet. Some people see additional benefits by lowering sodium or salt in their diet.


How Does the DASH Diet Plan Work?



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Make healthy choices all year By Jami Scott

Was one of your New Year’s resolutions something about making healthier choices? After indulging during the holidays, many of us feel the need to lighten up and start the New Year off right. However, a quick Google search on “how many New Year’s resolutions fail” shows that only 8 percent of people actually achieve the goals they set at the beginning of a new year. Don’t be discouraged. Here are some of my successful tips, and a healthy recipe to get you started. Write it down — There is power in having a vision, writing it down, and telling your friends and family about it. Try making a collage of delicious healthy food and hanging it in your kitchen as a reminder. A friend of mine has a great family tradition of writing down their goals and desires for the year, putting them in a box and opening and sharing before setting their new goals – and surprisingly they achieve a lot. Make It Simple — Have you ever found a recipe with way too many ingredients, and as delicious as it sounds, you just couldn’t be bothered? I like to make simple, easy to understand recipes that are tasty and that I can build off of if I want to get creative. For example: grains, vegetables and beans bowls. It’s easy to mix and match, and tie it altogether with a favorite sauce. Get the whole family involved —A nobrainer. If you’re the only one sitting at the table with healthy food, the enthusiasm will fade away very quickly. If everyone gets a say in what’s for dinner, it creates more engagement. Pretty much any recipe can be “healthified.” Is your most popular family dinner pizza? Try building your own with whole wheat crusts, low-sodium sauce and an abundance of veggies. There are lots of recipes that can be “build your own” and healthy, like sushi rolls, tacos, pitas, or the Collard Roll recipe on this page. Jami Scott is a holistic nutritionist and the prepared foods associate coordinator in the Pacific Northwest region for Whole Foods Market.

Collard Rolls Serves 4 2 bunches collard greens * 1/3 cup orange juice 3 tablespoons tahini 1 clove garlic, minced 2 cups cooked brown rice

Bring a large pot of water to boil. Remove and discard thick stems from collard greens and place leaves in boiling water. Cook 5 minutes or until just tender. Gently remove leaves from water and drain in a colander. Carefully transfer 12 largest leaves to a baking sheet lined with paper towels. Chop remaining leaves and squeeze to drain excess liquid (you should have about 1 cup chopped leaves).

1 (15-ounce) can no-salt-added aduki beans, rinsed and drained 1 red bell pepper, finely chopped 2 teaspoons toasted sesame seeds *substitute whole wheat tortillas for a non-gluten free version In a large bowl, whisk together orange juice, tahini and garlic. Add chopped collards, rice, beans, bell pepper and sesame seeds. You will have about 4 cups mixture. Arrange a reserved collard leaf on your work surface and top with 1/3 cup rice filling. Roll up, starting with the large end of the leaf and rolling it over the filling, tucking in the ends, like a burrito. Repeat with remaining leaves and filling and serve.

Don’t be afraid to get creative. Put any veggies and spreads you love in collards or wraps and you’ve got a quick, satisfying meal.




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Living Better - Healthcare Fitness Guide 2015  


Living Better - Healthcare Fitness Guide 2015