February 2012 Health Notes ◆ Drug-resistant bacteria are World on Your Plate: invading organisms, and hospitals By Cara Rosenbloom, RD are their favourite breeding series grounds. Take these precautions: • Take antibiotics only when Gut Essen! absolutely necessary. Take all of the prescribed antibiotics. eat Well with • Wash hands several times daily with soap and hot water German Cuisine or use hand sanitizers. • Never share personal items, f your image of German foods stops such as towels or razors. at Black Forest cake and bratwurst, it’s • Cover cuts and scrapes with a bandage. time to try better-for-you options. I • Avoid contact with other Almost all meals in Germany include people's wounds or bandages. breads — which are nothing like fluffy, • See your doctor for an white North American loaves. Instead, infected wound and follow German breads are healthful, nutty and wound care instructions. • Dry sheets, towels and dense, since they are usually made with clothes in a hot dryer (don't whole grains such as rye, oats and millet. air dry) to kill bacteria. Top some delicious, fibre-rich bread with Popular vegetables in German cuisine ◆ These days, physicians include beets, carrots, turnips, broccoli, fat-reduced Emmentaler or Gouda cheese, encourage pregnant women or try a naturally low fat fresh cheese such cabbage and asparagus. Potatoes are also to remain active by getting at as quark. a mainstay and are used in soup, salad, least 30 minutes of exercise on From deli meat to sausage, meat dumplings and pancakes. While potatoes most days. Working out can prevent discomforts such as is a mainstay in German cuisine. are versatile, they are more calorie-dense than other vegetables, so choose them less constipation and bloating, and Unfortunately, red and processed meats improve mood, sleep and often. Antioxidant-rich fruits that grow in are known cancer-causing foods. This ability to cope with labour. Germany include apples, plums, cherries is based on numerous studies showing a ◆ and gooseberries. They can also be used If you’re a grandparent link between red and processed meats and spending time with an infant, colon cancer. The World Cancer Research in cooking and baking. you may need to protect your Fund advises people to consume fewer Body Bulletin grandchild against pertussis or whooping cough by getting a than 500 grams (18 ounces) of red meat takeaway: Canada diphtheria-acellular pertussis a week and avoid processed meat (such Skimp on the meat and (TDaP) vaccine. Best advice: potatoes, and fill up as deli meats, hotdogs or sausage). Since Make sure all your vaccinations on chicken, vegetables protein is vital to the diet, replace sausage are current. with other delicious German choices, such and whole-grain breads for a healthful taste of as chicken and trout. Germany. Smart moves for reaching your personal best are at: Ob e s e -Pr oo f Yo u r Wo r k Ar e a He l p Fo r Fa l l e n Ar c h e s Wha t is INSIDE www.personalbest.com/extras/CanadaFeb12tools c a r d i o m yopa t hy ? Ey e i n g t h e Gl y c e m i c In d e x Kid -Fr i e n d l y , He a l t hy Me a l s Help for Obese-Proof Your Work Fallen Arches Area 7 Ways What are flat feet? In this condition, the arch on the ou’ve heard the saying, “You are underside of your foot is what you eat.” Well, what about flattened, allowing your entire “You eat what you see?” Research foot to touch the floor when Y shows external cues can make you overeat, standing. People are normally eat the wrong things or eat when you aren’t born with flat feet, but even hungry. sometimes the arch never forms. Some adults also u Eat off smaller bowls or plates, so it develop flat feet through aging, looks like you're having a bigger serving. pregnancy, obesity or injury. v Move the treats further away from your Are they a problem? Fallen space. (One study found that people ate five arches may pose no problems fewer chocolate drops per day if the candy or they can cause pain in the heel, arch, ankle, back or lower dish was six feet away, rather than on their leg. Some people may notice desks. That’s 125 fewer daily calories!) Better swollen or achy feet after yet, keep a fruit bowl nearby. extended standing or sports. w If you order takeout, put half in the meetings or group lunches. Fix a plate and What can be done? If you are refrigerator immediately so you aren’t sit down to eat. experiencing foot pain, have a looking at it. diagnostic exam with a podiatrist.  Avoid having food in your space or Bring your regular shoes so the x Make healthy snacks visible and on your desk all the time. Save snacks for doctor can examine their wear appealing. Take bite-sized pieces of colorful breaks. patterns. Recommendations fruits and vegetables to work. may include: What you see around you every day can y Avoid food in packages that say “all n greatly influence what, how and when you Rest, ice and pain relievers. natural,” “healthy,” or “fat free.” You’ll still n Weight loss if you’re eat. Be aware of how you respond to food overweight. gain weight if you eat too much. cues, and put healthier choices n Exercises and/or physical z Keep serving dishes off the table during front and center. therapy. February is n Shoes with arch support Heart Month. or shoe inserts. expert — Elizabeth Smoots, MD, FAAFP What have you n Treatment of underlying Advice done for your heart lately? problems such as broken/ Q: W hat is cardiomyopathy? If you have cardiomyopathy, dislocated bones or arthritis. work closely with your provider to n Injected corticosteroids or A: Disorders of the heart muscle are get the best possible care. Lifestyle measures surgery if other methods have termed cardiomyopathy. The disorders are also beneficial in managing the disease. failed. weaken the heart muscle and can cause n Avoidance of aggravating Helpful steps to take: Stop smoking. Lose the heart to enlarge or become stiff. This activities or high-impact sports excess weight. such as basketball or tennis. may make it harder for your heart to Reduce pump blood throughout your body. The Telltale Footprints: You may salt intake. have fallen arches if you can three main forms of cardiomyopathy Exercise see the entire outline include dilated, hypertrophic and regularly with of your foot when restrictive types. your doctor walking on sand Treatment varies with the form of or health care or when stepping on the disease. Among the options are provider’s a dry surface medications or surgery to implant an supervision. with wet feet. assistive device or transplant a donor’s Limit or avoid heart. alcohol.

©2012 Oakstone® Publishing, LLC dba Personal Best®. All rights reserved. Eyeing the Glycemic Index: Pros and Cons Produce Pick The glycemic index (GI) rates foods on of the Month how much they raise your blood sugar. Star Fruit Foods such as white bread that raise your Star fruit, also called blood sugar more are “high-glycemic.” carambola, stands out The premise is that if you eat mostly in the low-glycemic foods, your blood sugar will produce fluctuate less and you will lose more weight. aisle for its This approach has both pros and cons: distinctive five-pointed Pros star shape when it’s Low-glycemic, slow-absorbing foods stay cut crosswise. Its waxy skin in the digestive tract longer. This may ranges from yellow to green and help control appetite and prevent insulin addition, research supporting the GI diet is grown in Florida and Hawaii. resistance (a condition that increases the risk for weight loss remains mixed. A 125-ml (½-cup) serving of star fruit is only 20 calories and gives of diabetes). Whole grains, produce, legumes you 20 percent of the daily and dairy products are low-glycemic. The Bottom Line A GI-based diet plan is fairly easy to use value of vitamin C (based on a and may help people who want to stabilize 2,000-calorie diet). Add this Cons bright star to your galaxy of The GI doesn’t tell you how many their blood sugar, change their overall delicious fruit choices. carbohydrates to consume, how to limit eating habits or avoid counting calories. calories or fat or how to eat a balanced But a balanced eating plan may accomplish diet. Furthermore, the index doesn’t judge the same goals. People with diabetes or Know your the quality of carbohydrates. For example, other health issues should check with their potato chips may have a lower GI than doctors or their health care providers before Numbers a baked potato, even though the latter starting any new diet. A registered dietitian Heart Health is probably a healthier food choice. In can help too. The Framingham Risk Calculator (using Canadian lipid guidelines) can estimate your heart disease Do Cholesterol-Lowering Supplements Work? and stroke risk during the next High cholesterol, a risk factor for heart diarrhea — but use 10 years. The calculator is recommended for adults starting disease, is often managed by prescription caution if you at age 20, who have not been drugs such as statins. But what about are also taking diagnosed with diabetes (people supplements — can they control the blood-thinning with diabetes are already condition as well? medications, considered at high risk for heart Research has shown promise with several especially in disease). During Heart Month, check your risk at www.palmed supplements in lowering cholesterol. the case of fish oil, flaxseeds, page.com/Framingham/2009 For reducing both total cholesterol and CCS Framingham_male.html. LDL (“bad”) cholesterol, candidates garlic and green You’ll be given a percentage (for include artichoke extract, barley, beta- tea extract. example, 10 percent), based sitosterol and sitostanol (found in certain FYI: If you have high on factors such as your margarines), blond psyllium (found in cholesterol, supplements combined with HDL (“good”) cholesterol and age. Discuss certain fibre supplements), garlic extract lifestyle changes might help; if not, your the results with and oat bran. Fish oil and ground doctor or health care provider may suggest your doctor flaxseeds may reduce triglycerides, and options such as prescription medications. or your health green tea extract may reduce LDL levels. Note: Always get your provider’s OK care provider. The most common side effect concerns before taking any over-the-counter are relatively mild — typically gas and medications or supplements. February 2012 Stay in touch

Keep those ques­tions and suggestions coming!

phone: 800-871-9525 fax: 205-437-3084 e-mail: [email protected] website: www.personalbest.com

Managing Editor: Susan Cottman

Executive Editor: Liz Carey

Advisors: Marica Borovich-Law, MBA; John Brennan, MD, CCFP; Cara Rosenbloom, RD

Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. ©2012, Oakstone® Publishing, LLC, dba Personal Best®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone, Personal Best and Body Bulletin are registered trademarks of Oakstone Publishing, LLC.

The content herein is in no way intended to serve as a substitute for professional advice. Sources available on request.

Broiled Salmon Kid-Friendly, Healthy Meals with Dill ids can be tough customers when 20 ml (4 tsp) 20 Dijon mustard it comes to healthy meals. Battling 25 ml (2 tbsp) fresh lemon juice and bribing aren’t good long-term 25 ml (2 tbsp) olive oil K 2 ml (½ tsp) minced garlic solutions either. Consider these ideas: Set a good example. Eat fruits, 4 x 133-g (4-oz) red salmon fillets, skin removed vegetables, 100 percent whole grains, lean Salt and pepper to taste (optional) protein sources such as legumes, fish and 25 ml (2 tbsp) fresh dill, chopped chicken, and foods that have ingredients you can pronounce. Watch portion size, 1. Set oven control to broil. In stop eating when you’re full and model a small bowl, whisk together first 4 ingredients. sense of adventure about trying new dishes. 2. Spread mustard mixture evenly on Get them involved. Even small children top of fillets; season with salt and can help pick out produce at the store, pepper if desired. lend a hand in the vegetable garden 3. Spray broiler pan rack with and decide what to make for dinner. cooking spray. Place salmon on rack and in oven at least 10 cm (6 inches) Older children and teens can look for from heat. Broil 6-8 minutes, healthful recipes online and create Have some fun. Try creative names for depending on fillet thickness, or until custom cookbooks. dishes (Peter’s Perfectly Puffed Potatoes) or fish flakes easily with a fork. Have fun with assembly-line meals. use themes such as Italian night. Use low 4. Sprinkle dill over fillets and serve. Get help pulling all the ingredients fat dips to jazz up vegetables or encourage together and then invite everybody to your child to create a new recipe, such as fill their own plates. Examples: deli his or her own version of trail mix. sandwiches; chicken fajitas; bean and Eat together. Whether it’s takeout or a vegetable wraps; and chef salads. homemade dish, what matters is sharing Add appeal. Presentation makes a big the meal. Keep it relaxed and enjoyable. Nutrition Facts difference. Use colourful plates, arrange If family meals only occur once or twice a Makes 4 servings. Amount Per Serving vegetables into a smiley face on the plate, week, mark it on your calendar as a special Calories 126 Total Fat 10g Total Carbohydrate trace make sandwich kebobs or serve a frozen event. And for reluctant teenagers, let them Saturated Fat 1.5g Dietary Fibre trace Cholesterol 24.5mg Sugars trace banana on a popsicle stick. invite a friend over. Sodium 139mg Protein 7.8g ©2012 Oakstone® Publishing, LLC

February 2012