5 Foods You Should Never Eat at McDonald’s

1. Double Quarter Pounder with Cheese – 740 calories, 42 grams fat, 1380 milligrams sodium.

2. Premium Crispy Chicken Club Sandwich – 630 calories, 28 grams fat, 1420 milligrams sodium.

3. Chicken Selects Premium Breast Strips (5 pc) – 660 calories, 40 grams fat, 1680 milligrams sodium.

4. McSkillet Burrito with Sausage – 610 calories, 36 grams fat, 1390 milligrams sodium.

5. Chocolate Triple Thick Shake (large – 32 oz) – 1160 calories, 27 grams fat, 510 milligrams sodium.

To put things in perspective:

Most women follow a 1200 calorie meal plan for weight loss.

Fat should be limited to 40 - 70 grams of fat a day if you consume a 2000 calorie diet.

Healthy American adults should eat less than 2,300 milligrams of sodium a day.

Aneurysm – The Silent Killer

An aneurysm is a bulging out of part of the wall of a blood vessel. Aneurysms occur in several different forms. Saccular aneurysms protrude from the wall of the artery, like a berry. They may occur singly or in groups. Risk factors for saccular aneurysms include high blood pressure (hypertension), cigarette smoking and various diseases of the connective tissue. Fusiform aneurysms are characterized by the enlargement of the entire artery. They are often a complication of atherosclerosis, or a buildup of plaque in the artery.

Unfortunately, aneurysms do not typically produce symptoms. In many cases, the first symptoms of an aneurysm occur after the aneurysm bursts. However, various imaging tests can detect aneurysms, enabling their treatment before a medical emergency occurs.

Left untreated, aneurysms may tear or burst (a ruptured aneurysm). Ruptures are very painful events that cause massive internal bleeding and may result in permanent disability or death, depending on where the aneurysm is located. Ideally, aneurysms are diagnosed before rupture, allowing physicians the opportunity to treat it and hopefully prevent a rupture. Aneurysms can be treated with surgery to remove the weakened portion of the arterial wall, or with specialized stent-grafts that are permanently implanted in the artery to route blood around the aneurysm. Other devices to treat aneurysms include tiny coils that are delivered via catheter and cause a blood clot in the aneurysm, thus sealing it off. In some cases, aneurysms will be closely monitored instead of aggressively treated, to see if the aneurysm is stable as opposed to expanding in size.

If the aneurysm ruptures, the outcome depends on its location. If an aneurysm bursts in the brain, it could cause a hemorrhagic stroke. If an aneurysm bursts in the aorta, the body’s main artery that runs from the heart down through the chest and abdomen, there is an immediate medical emergency. More than half of people with aortic aneurysms do not survive the event. Therefore, early diagnosis and treatment before the aneurysm bursts are critical. Because aortic aneurysms often produce no symptoms or mild symptoms (e.g., back pain), routine physical examinations are strongly encouraged so that a physician can regularly test for warning signs. Patients with a family history of aneurysms should be screened for aneurysm.

There are a number of different types of aneurysms, which include:

Aortic aneurysm. A very dangerous condition characterized by the distention, or ballooning out, of part of the wall of the aorta. Aortic aneurysms may occur in the chest (thoracic aortic aneurysm) or abdomen (abdominal aortic aneurysm). An aneurysm is usually diagnosed when the enlarged portion of the aorta is 1.5 times its normal size. If accompanied by an aortic dissection, it is classified as a dissecting aortic aneurysm.

Cerebral aneurysm. A cerebral aneurysm is a bulge in the wall of a blood vessel in the brain (one of the cerebral arteries). A cerebral aneurysm is typically found where the arteries branch at the base of the brain. There are various kinds of cerebral aneurysms, including berry aneurysms. As the name implies, these aneurysms are shaped like hanging berries. The cause is unknown, but smoking increases a person’s risk of developing this condition.

Ventricular aneurysm. A bulging or ballooning out of part of the wall of one of the heart’s lower chambers (ventricles), usually the left. If the aneurysm is present in the wall between the ventricles (the ventricular septum), it is also known as a ventricular septal aneurysm, an interventricular aneurysm or simply a septal aneurysm. It may be present since birth (congenital) or may be a complication of a heart attack or other trauma.

Atrial aneurysm. A bulging or ballooning out of part of the wall of one of the heart’s upper chambers (atria). If the aneurysm is present in the wall between the atria (the atrial septum), it is also known as an atrial septal aneurysm (ASA), an aneurysm of septum primum or an aneurysm of the septum secundum. An ASA has been associated with an increased risk of stroke and is often accompanied by the presence of a patent foramen ovale (PFO), an opening between the upper chambers (atria) of the heart. Normally, this opening is present in the developing fetus and closes shortly after birth. It is often present since birth (congenital).

Cirsoid aneurysm. The enlargement of a network of blood vessels that commonly occurs on the scalp and may result in the formation of a tumor.

Strategies for preventing an aneurysm include managing high blood pressure and preventing the buildup of plaque. Once an aneurysm has been detected, treatment depends on the size of the aneurysm and its location. It may be closely monitored to see if it is growing in size. Treatment options include surgery or implantation of devices that cause a blood clot to form in the aneurysm, thus sealing it off from additional, turbulent blood flow and reducing the risk of rupture.

Source: YourTotalHealth

Heart Disease - Number One Cause of Death

Heart disease prevention information from the Orlando Heart Center:

Heart disease is the number one cause of death in the United States. Fortunately, we now know ways to reduce our risks. Use this information to help you lead a healthier and longer life.

Risk Factors

The following lists primary risk factors for developing heart disease.

Count your total risk factors:

Male 45 years or older

Female 55 years or older

Female under age 55 with premature menopause not treated with estrogen replacement therapy

Smoker

High Blood Pressure

Diabetes mellitus

Family history of heart disease (a parent or sibling under 55 if male, or under 65 if female)

High total blood cholesterol

Low HDL (good) blood cholesterol (you can subtract one risk factor if HDL is higher than 60)

High LDL (bad) blood cholesterol

High triglyceride blood level

Obesity - 30% or more overweight

Sedentary lifestyle

History of vascular disease

____
Total risk factors

Unfortunately, certain risk factors such as family history and gender cannot be changed. However, by modifying other risk factors, the odds of having a heart attack can be substantially reduced. For individuals with heart disease, the lowering of the LDL cholesterol below 100 mg/dl (milligrams per deciliter of blood) can stabilize coronary disease or even promote regression of coronary disease.

Below is a brief discussion of various risk factors and preventive measures that can be taken. More detailed explanations are available at http://www.americanheart.org/ and http://www.acc.org/.

Lipids: Cholesterol and Triglyceride

The fat and fat-like substances in the blood are called lipids and include both cholesterol and triglycerides. Cholesterol is present in every cell of your body. It is used to form cell membranes and part of some hormones. The body manufactures the majority of required cholesterol, mostly in the liver; therefore, excessive dietary cholesterol intake is unnecessary and may be harmful. Animal foods such as meats, poultry, fish, seafood, egg yolks, and dairy products are rich in cholesterol. Plant foods such as fruits, nuts, seeds, vegetables and grains do not contain cholesterol.

Cholesterol will not dissolve in the bloodstream; it is transported to and from cells by special carriers called lipoproteins. The low density lipoprotein (LDL) is the major cholesterol carrier in the blood and contributes to plaque formation in the arteries. When clots form at the site of plaques, blood flow is interrupted, leading to heart attacks or strokes. Thus LDL cholesterol is known as the bad cholesterol.

The high density lipoprotein (HDL) is mostly made by the liver. It is thought to carry cholesterol away from the arteries and away from plaques back to the liver where it is eliminated. Thus high levels of HDL cholesterol are good; likewise, low levels increase the risk of heart attacks. HDL levels are difficult to raise. Exercise appears to help; less clear is the role of alcohol. Two drinks of alcohol per day may help raise HDL; more than two can contribute to high blood pressure, high triglycerides, liver disease, and weakening of the heart muscle.

Triglycerides are blood fats derived from food and manufactured in the liver. Although less of a risk factor than high cholesterol, elevated triglyceride levels are associated with heart disease. Levels less than 200 mg/dl are considered normal. Levels between 200 and 400 mg/dl increase risk of heart attacks, and higher levels (400 to over 1000 mg/dl) add risks of pancreatitis (inflammation of the pancreas) and diabetes.

Know the Numbers!

Lipid levels should be measured on fasting blood samples. Based on multiple studies, the following guidelines for blood lipid levels are recommended by the National Cholesterol Education Program:

Total Cholesterol
less than 200 mg/dl desirable
200 - 239 mg/dl borderline high the risk of heart disease may increase two-fold
240 mg/dl and higher high the risk of heart disease is substantially increased

Triglycerides
less than 200 mg/dl normal
200 - 400 mg/dl borderline high
400 - 1000 mg/dl high
greater than 1000 mg/dl very high

LDL Cholesterol
less than two risk factors and no coronary heart disease below 160 mg/dl
two or more risk factors and no coronary heart disease below 130 mg/dl
coronary heart disease (prior heart attacks, angioplasty, or heart surgery) below 100 mg/dl

HDL Cholesterol
women over 40 mg/dl
Men over 35 mg/dl

A more sophisticated subtype analysis of lipid levels is now commercially available and should be discussed with your physician for unusual clinical circumstances.

Basic Diet Information

Dietary modification is the first step in controlling cholesterol. A healthy diet should limit total cholesterol intake to no more than 300 milligrams per day. Total fat intake of less than 40 grams per day will aid in weight loss and lipid management. Different types of fats exert different effects on cholesterol levels.

Saturated fatty acids in the diet raise cholesterol. Animal foods high in saturated fatty acids include red meat, poultry skin, and dairy products. Plant foods high in saturated fatty acids include coconut oil, tropical oil, and cocoa butter. Saturated fatty acids should be less than 10 percent of total calories each day.

Polyunsaturated and monounsaturated fatty acids may help reduce cholesterol levels when substituted for saturated fatty acids. They should be less than 10 and 15 percent of your daily calories respectively. Oils high in polyunsaturated fats include vegetable cooking oils, such as corn, safflower, sunflower, and soybean. Better choices are found in monounsaturated oils such as olive and canola oils.

Unfortunately, changes in diet will not always provide the necessary response in blood lipid levels; genetic factors also exert an influence. During the last several years, major advances in drug therapy have helped lead to substantial reductions in lipid levels. Consultation should be made with your doctor to choose the appropriate therapy.

Vitamin E has anti-oxidant properties and has been shown to help cholesterol reduction when taken at 400 - 800 IU (international units) per day.

Stop Smoking

Cigarette smoking is arguably the greatest threat to a healthy heart. Cigars are also linked to higher incidences of heart disease. Your primary care physician can provide suggestions about the current therapies and drugs that help you stop smoking.

Control Diabetes

Diabetes is associated with premature atherosclerosis and small vessel disease. Tighter control of blood sugar levels is thought to reduce complications secondary to diabetes. Appropriate weight loss in Type II diabetes reduces the risk of cardiac disease.

Exercise

Aerobic exercise helps protect against heart disease. The greatest benefit is achieved with at least three 30-minute exercise sessions per week. Activities do not need to be strenuous. Walking, swimming or bike riding are some of the easier habits to adopt.

Aspirin A Day

Aspirin is an effective blood thinner. Patients with heart disease should take one aspirin per day to lessen the risk of heart attacks. The usual dosage is one adult aspirin (325 mg). Coated aspirin is recommended to reduce gastric irritation and a baby aspirin (81 mg) can be used for individuals unable to tolerate full strength. Patients with allergies to aspirin should discuss alternatives with their physicians and in most cases aspirin should be avoided in patients on Coumadin.

What is Homocysteine?

Homocysteine is an amino acid found in the blood. Elevated levels are associated with increased risk of heart and vascular disease. Unfortunately accurate measurement of homocysteine levels is not yet readily available for all cardiac patients. Diets high in folic acids and B vitamins lower homocysteine levels, but no controlled studies have directly shown that dietary supplements lower the risk of heart disease. With that caveat, a balanced diet and a multivitamin with folic acid and B vitamins may be beneficial.

Vascular Disease: Neck and Leg

Blocked arteries in the neck, the carotid arteries, can lead to stroke when sufficiently narrowed. Stethoscope examination of the neck can detect sounds called bruits which often indicate carotid artery blockage. The severity can be estimated by carotid ultrasound and doppler evaluation and appropriate treatment can be instituted.

Claudication is the name of the leg pain usually first noticed with blocked leg arteries. It typically occurs with walking a specific distance and is relieved by rest. Palpation of the leg pulses and doppler evaluation of the legs can help guide treatment.

Carotid artery disease and vascular disease of the extremities is strongly correlated with coronary artery disease. If you have vascular disease, you should discuss appropriate screening tests for heart disease with your physician.

High Blood Pressure

High blood pressure, called hypertension, is directly related to coronary artery disease and thickening of the heart muscle. The majority of high blood pressure is called essential hypertension and is readily treatable. Typically the goal is a pressure below 140/90 (systolic/diastolic). Proper diets including low sodium diets, exercise, and appropriate weight loss all help in controlling blood pressure. There is a wide range of medications available for blood pressure control.

Less common causes of hypertension include kidney disease, vascular disease, or rare tumors. Consult your physician for proper evaluation.

Food Storage Guide

Get the most from your money. Don’t let your food spoil. Purchase food before the “sell by” date and always check expiration dates.
Here is a handy guide to help keep things fresh.

Happy Mother's Day!

Menu Planning 101: Paper Clutter

I have a theory. If your desk or dining room table is piled with paperwork, you are not going to be completing a food journal anytime soon. You are also not going to be planning your menu. Am I right? So let’s conquer this paper monster so we can get down to the business of getting healthy.

What you’ll need:

1 black fine tip sharpie
1 box or more of file folders – Any color
A large trash can
A shredder
A legal note pad to use as a Master List (a list you will use daily to write down any unfinished business)
A pen

Schedule appointments with yourself for one hour blocks of time.

Go through every paper in every pile in every corner.

Make a decision on every piece of paper.

Write any unfinished business on the master list.

Throw away what you don’t need.

Shred papers that reveal your identity.

Place the paper you are keeping in a file labeled with a black sharpie.

Never let papers pile up again. As soon as you get a piece of paper, make a decision – throw it away or list it on the master list and file it away.

Your master list will be the last thing you review in the evening and the first thing you review in the morning while you are having coffee or your healthy smoothie. You will add new items throughout the day and cross off items you have completed.

No need to rewrite your list everyday, unless you are a perpetual list maker.

How many pages of the Master List did you end up with?

Inspiration for this post:
Book by Mayer

Healthy vs Harmful Fats

Healthy fats
Healthy fats can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Cholesterol, which your body produces for building cells, is the main substance in fatty deposits (plaques) that can develop in your arteries. Plaques that build up can reduce blood flow through your vessels, increasing your risk of heart disease and stroke.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Here are the differences as well as the best food sources of these healthy fats:

Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.

Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.

Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils.

Harmful fats

Saturated and trans fats are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.

Here are how these fats differ and what their common food sources are:

Saturated fat. Usually solid or waxy at room temperature, saturated fat is most often found in animal products — such as red meat, poultry, butter, whole milk and half and half. Other foods high in saturated fat include coconut, palm and other tropical oils.

Trans fat. Also referred to as trans-fatty acids, trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to spoil. Hydrogenated fat is a common ingredient in commercial baked goods — such as crackers, cookies and cakes — and in fried foods, such as doughnuts and french fries. Shortenings and some margarines also are high in trans fat. Food manufacturers are required to list trans fat content on nutrition labels. Amounts less than 0.5 grams per serving are listed as 0 grams trans fat on the food label.

Dietary cholesterol. Your body naturally manufactures all of the cholesterol it needs, but you also get cholesterol from animal products, such as meat, poultry, seafood, eggs, dairy products, lard and butter.

source: mayo clinic

For more Healthy tips visit: http://www.iowaavenue.com/

A 30 Day Challenge

In response to Iowa Avenue's 30 day challenge:

I have decided to take the 30 day menu challenge.

It's 30 days of a 1200 calorie menu plan. I have included checklists:

(Just in case you want to join me)

Make your own checklist and print on business cards which you can get from
avery business cards


Here is a sample

Milk
Bread
Meat
Fat
Vegetable
Fruit
Vit/Min Supp
 Water
Activity


free downloadable E-Journal - letter size version, slightly different and easier to see for those of us who are visually impaired.

You don't have to take my challenge, make up your own, and join us at Iowa Avenue's 30 day challenge.

You have permission to reprint what you just read. Use it in your e-zine, website, blog, or newsletter. The only requirement is to include the following footer...

by Diana Young, RD, LD/N, CDE
Visit www.TheMenuCoachChronicles.com or www.IowaAvenue.com for more content like this.
Reprint permission granted with this footer included.