Dr. Ann's Blog
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Spring is coming! Here is a recipe with a spring favorite - asparagus and helpful hints on how to purchase this delicious veggie. Enjoy!
Did you know that just two years ago there were over 260,000 health-related apps? In fact, the healthcare mobile app development industry is one of the fastest growing today.
There are many different ways that health apps can be utilized in everyday life, such as monitoring diet and meeting physical activity recommendations. The increasing usage of apps among health care professionals, patients and general public can play a role in patient education and disease self-management.
In February, I had the opportunity to present to the National Lipid Association about the practical applications of mHealth apps at the Spring Meeting in San Antonio, Texas. In my presentation, I explained that "mHealth" stands for mobile health and refers to any digital technology related to health.
mHealth apps can be used with mobile phones or a wireless technology. This allows you to access information about health, wellness or a disease process. The different types of mhealth apps can be categorized by how they are used in three primary areas:
- Managing Health
Some apps can be used through the help of a healthcare provider, but many are used by individuals to track or assist in their own health.
Here at the Mobile Health Team office, we utilize several different apps, each for a specific purpose. These apps were carefully selected based on the needs of our patients. The one you may be most familiar with is our patient portal. This app allows you to communicate with us electronically through our Electronic Health Record, meaning that the information transferred through that vehicle becomes part of your medical record.
As a medical practice, we believe your privacy is of utmost importance. There are also apps that we use for HIPAA compliant texting and to aid in health coaching (such as nutrition or activity tracking). As clinicians, we use several different apps to ensure that we have the most current information on health issues, as well as tools that aid in the diagnosis and treatment of various cholesterol issues.
If you would like more information on how to utilize mHealth apps for your health, feel free to contact our office at 844-547-4343.
March was National Nutrition Month®
In keeping with this year's theme, Go Further With Food, we're providing basic nutrition and hydration tips to fuel your workout.
Hydrate. Make sure you are hydrated prior to your workout by drinking several glasses of water, and continue to drink water during your workout. Water is the preferred hydration source; you may use flavored water but make sure it contains zero sugar.
Have a meal or snack one to three hours prior to working out. A piece of fruit, yogurt, whole grain bread with peanut butter, a bowl of whole grain cereal or oatmeal are all good choices. This meal should be light and easy to digest - lower in fat, lower in protein and higher in carbohydrates.
For workouts shorter than 90 minutes, carbohydrates are the preferred fuel for muscles, so make sure you have enough in your system.
Replenish. If you are exercising for 90 minutes or more, you will want to replenish carbohydrates along with fluids. Here is where sports drinks, gels, beans, etc. come in handy. One sports drink or package of gel/beans has enough carbohydrates to fuel you for an additional 30-60 minutes. Continue to drink 6 -12 oz. of water or more per additional hour of your workout to avoid dehydration.
Eat a balanced meal. Post workout, refuel with carbohydrates, fiber, protein and, of course, more fluid. The smoothie recipe that I'm providing this month (immediately following this article), a turkey sandwich on whole wheat bread, or a meal replacement bar that has at least 3-5 grams of fiber and minimal saturated fat, are all good choices.
If you are an endurance athlete (working out 90+ minutes most days of the week) or a bodybuilder or have certain medical conditions, your sports nutrition needs may be different than those outlined above.
Please consult a registered dietitian for specific advice.
- ½ cup frozen unsweetened blueberries
- ½ medium banana, sliced and frozen
- ¾ cup plain nonfat Greek yogurt
- ¾ cup Unsweetened milk of choice (almond, soy, cow's, etc.)
- 2 cups ice cubes (optional)
This year's National Nutrition Month® theme, Go Further with Food, can have many different meanings. Athletes will tell you that food can make a difference between first and second place. The Winter Olympics just finished, and I read many stories about how different athletes worked with dietitians to make sure they had their best performance.
What? You say you're not an athlete? No worries. There are many other ways to Go Further with Food. Eating a healthy diet can help prevent/delay different diseases, give you more energy and even just help make your day better. Studies have shown that children who eat breakfast score better on tests. Think how productive the workplace could be if everyone had a quick meal on their way out the door!
In the last few years, there has been an increase in helping the environment. One way to do that is to reduce food waste. Thirty-one percent of all edible food is wasted in the United States. American households throw away nearly 28% of fruits and vegetables. With a little bit of planning you can help eliminate this waste and eat healthy. Here are a few tips.
Reduce Food Waste
1. Check your refrigerator prior to going shopping. Eat what you have at home before buying more.
2. Freeze extra food. Fruits and vegetables can be frozen for smoothies, hot cereal, soups and casseroles. Make sure you wrap items in heavy freezer paper, plastic wrap, freezer bags or foil. Above all, label it with the date and what type of food it is! I can't tell you how many times I thought I would remember...
3. Plan your week. This can be the best step to eating healthy, reducing waste, and saving money at the grocery store. An easy way to do it is to list your schedule on the left half of the sheet and then the meal ideas on the right side.
✓ Soccer - Leftover chicken, rice and green beans
✓ Nothing - Pork tenderloin, baked potato, broccoli, peaches
✓ Meetings - Pork sandwich, tortilla chips/salsa, raw vegetables
When meal planning think about cooking extra on the weekend. Cook once and eat twice. Make extra chicken so the first night is chicken, a few days later you have chicken enchiladas and a different day chicken barley soup.
Double recipes and freeze half. If you are cooking for two just halve the original recipe. This might mean instead of a 9x13 casserole you divide it between two smaller pans - one for dinner and one for the freezer. Crock pot meals can be put in gallon bags on the weekend and then just dumped in the crock pot on the day you want it.
There are lots of ideas on the internet/library for ways to freeze meals and save space. Need help with this step? Give us a call and we can help you brainstorm!
What other ways can you Go Further with Food? Check out this link for more ideas.