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Nutrition for MS fatigue: Tips for planning and preparing healthy meals

Planning and preparing healthy meals can be challenging for anyone. When you have multiple sclerosis (MS), fatigue can be another obstacle preventing you from packing healthy snacks or fixing a home-cooked dinner.

Eating healthy foods can help you fight fatigue and avoid the crash you may experience after eating fast food and sugary drinks. Here are a few tips to make food shopping and cooking more efficient and manageable so that a healthy diet can fit into your lifestyle:

  1. Make a game plan

    Take a few minutes every week to map out some easy dinners for the week. Choose recipes that can be prepared ahead of time, will store well and will produce leftovers that can be packed for the following day’s lunch or repurposed for another meal.

    Brainstorm ....

Manage diabetes to help prevent stroke

Did you know that 6.2 million people in the U.S. are unaware that they have diabetes?

Stroke risk is two-and-a-half times higher in people with diabetes compared to those without diabetes and, in combination with heart disease, is the #1 cause of death and disability.

Here are some tips to help optimize your health:

  • Does anyone in your family have diabetes?  Talk to your healthcare provider, it may be necessary for you to be tested regularly. They will also have information about lifestyle changes that may help you stay healthy.
  • Do you have diabetes yourself?  Work with your healthcare provider to ....

The Real Deal with Omega 3s

It’s that season again! The time when Seattleites will shell out upwards of $30-40 per pound of the magnificent creature we know as the Copper River salmon. What’s so amazing about this humble little fish that keeps us coming back for more?

Fat.

Omega-3 fatty acids, to be precise. Copper River salmon is prized for its high body fat content, which is used to fuel their 300 mile trek to their spawning destinations. Omega-3 fatty acids not only provide delicious, rich flavor but are also essential for human health. These include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) long chain polyunsaturated fatty acids, which are found almost exclusively in fish. EPA and DHA are labeled “essential” as the human body cannot manufacture them itself therefore they must be derived from our diet. Omega-3 fatty acids are important for vital functions of the human body to promote a longer and healthier life.

EPA fatty acids provide great heart health benefits:

  • Stabilizes abnormal heart rhythms to regular rates
  • Decreases ....

Healthy Mexican Cuisine - Muy nutritivo y delicioso!

Although most Americans celebrated the day of Mexican pride and heritage yesterday, there is no reason to stop the party. To spice up your diet, incorporating the regional dishes of Mexico can offer a range of health benefits and variety to your everyday routine. It is possible to enjoy the fresh Mexican flavors without wrecking your waistline!

Mexican cuisine is much more than the high fat, high calorie gigantic platters of food often served in American style restaurants. The land and seas of Mexico provide a plethora of fruits, vegetables, and heart healthy fishes that are important for good nutritional health.


 
A fast and easy dish you can prepare ahead of time and actually improves as it sits is ceviche. Traditionally...

Eat a garden of nutrition to celebrate Earth Day

Today is Earth Day, the day to recognize and support environmental protection around the world. You can show your love for our Earth (and your health) by increasing your consumption of fruits and vegetables.

To eat organic or not to eat organic?

One of the most common questions I’m asked is about organic produce. My first response is always that eating any fruit or vegetable is better than eating NO fruits or vegetables. The health benefits of consuming produce far outweigh the potential side effects of exposure to pesticide contamination.

However, there are recommendations of certain fruits and vegetables to purchase organic.
This list of fruits and vegetables (known as “The Dirty Dozen”) are considered to contain the highest levels of containments and pesticides. Although the Environmental Protection Agency (EPA) has now been controlling the use of toxic pesticides, some foods still test positive for high levels of harmful toxins.
Today, the Environment Working Group (EWG) has released their updated guide for shoppers for 2013.

Consider purchasing organic versions of these foods whenever possible:

Breast Cancer Screening Recommendations Revisited

Are you confused about breast cancer screening recommendations? If you are, you are not alone.

Multiple organizations have come out with conflicting studies, data, and recommendations. Those advocating for reduced screening argue that screening does not improve the death rate from breast cancer; that women who have biopsies that are found to be benign suffer significant psychological harm; and that cancers are found that would never cause death.

Significant flaws have been found in these arguments by physicians who have committed their careers to understanding and treating breast cancer. There are multiple problems with the scientific methodology, assumptions, endpoints and analyses used in these critiques of mammogram screening recommendations. One problem is that medical science currently does not have the ability to distinguish between lethal cancers and those that will not cause death. Based on rigorous scientific data, we do know that the best way to improve survival from breast cancer is to detect it before it becomes clinically obvious and to treat it early.

None of the major oncology organizations support the guidelines calling for reduced screening. A letter to the New England Journal of Medicine ....

High blood pressure in the doctor’s office

“I don’t get it! Everytime I come to your office my blood pressure is high. It’s never like that anywhere else!”

“White Coat Hypertension” is very common and affects many people, even those who feel at ease with their physician. But whether your blood pressure is low or high at the doctor’s office, if you’ve been told you might have hypertension, you are likely to find yourself at home, or in a grocery or drug store with your arm in a cuff trying to figure out if your blood pressure is reasonable. A key to successful self-measurement is knowing the proper technique.

The big studies of blood pressure in the population upon which we base all our definitions of normal and high values were careful to take their measurements in a standardized way. The patient should avoid coffee, tea, nicotine, and other stimulants for at least 30 minutes prior to the test. She should sit quietly for a full 10 minutes reading or softly conversing before measurement. Even reaching across the table to pull the BP cuff near is to be avoided. (Get the machinery next to you when you first sit down.) Use an upper arm cuff. Forearm and finger devices are not reliable. Feet should be flat on the floor, clothing comfortable, and a bare arm may be needed for some machines. Two or three measurements a few minutes apart may be averaged.

A few caveats to mention: if one arm is higher than the other, you have to go by the higher side. Humans have a natural ‘diurnal’ variation, with most of us having a little higher blood pressure in the morning compared with later in the day. Blood pressure rises with physical and mental exertion and takes some time to come down, so don’t expect a resting value if you’ve not been at rest for 10 minutes or more.

Blood pressure is dynamic and always changing. The majority of values should be in a good range; your physician can help you determine if your numbers are in the range you need for optimal health.

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