Mehlville Fire Protection District

Eating a healthy diet doesn’t have to break the bank. Try adding these items to your grocery list:

Lentils and beans. High in protein, iron and fiber, they’re a great replacement for meat. Stock up on canned beans and rinse before using to reduce sodium.

Frozen produce. It’s just as nutritious as fresh. Bonus? Less worry about spoilage.

Canned fish. Think tuna, salmon and sardines. Fish can be a great source of omega-3 fats, which may help ward off heart disease. Canned fish is versatile too; use it in fish cakes or pasta salads.

Eggs. High in protein and choline (a possible brain booster), eggs are a healthy bargain. Remove the yolks before eating if cholesterol is a concern.

Sweet potatoes. They surpass white potatoes for nutritional value and can be baked or added to stews.

Apples, bananas and oranges. Buy green bananas and they’ll last you all week. If they get black or mushy, freeze them in plastic bags, then use later for smoothies or banana bread.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. © 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.

Looking to add more whole-grain goodness to your diet? Look closer at t these delicious choices:

1) Oats aren’t just for breakfast. Try: oatmeal bread or fruit cobbler topped with oats and a bit of brown sugar. You can also replace up to half of the flour in a recipe with oat flour.

2) Brown rice is more nutritious than white. Try: brown rice in stir fry, a casserole or as stuffing for baked peppers or tomatoes.

3) Barley is versatile and mildly flavored. Try: cooked barley in soups, meatballs or salads that call for pasta.

4) Spelt tastes similar to wheat but is sweeter and nuttier. Try: spelt pasta, pretzels or crackers.

5) Corn has been a staple for generations. Try: whole-grain cornbread, baked tortillas or air-popped popcorn (minus the butter and salt).

Like vegetables, whole grains are packed with antioxidants, vitamins, minerals and fiber. New studies also show they may lower triglycerides, fight cardiovascular disease, and help control insulin and weight. So aim to make half your grains whole, meaning at least three or more daily servings of whole grains.

Weigh your options: Using products that are a mixture of whole and enriched grains? Some food manufacturers list whole grain content (in grams) in their labeling. Try to eat at least 48 grams of whole grains per day.

Cardiology has come a long way. Here are some of the most helpful advances:

Superior tools – Many hospitals now possess sophisticated equipment for the detection and treatment of heart disease, such as 24-hour cardiac catheterization labs for performing angioplasty (a procedure for opening blocked blood vessels).

Better understanding – Ongoing research is yielding state-of-the-art knowledge, from recognizing that angioplasty is most effective if done within a few hours of the heart attack to knowing how best to treat patients with atypical symptoms.

Advances in care – Hospitals that participated in quality improvement initiatives, such as the American Heart Association’s “Get With the Guidelines” program, have substantially boosted their care of heart attack victims.

Patient knowledge – Through public education programs, more people recognize the symptoms of a heart attack, understand the steps to take if one occurs and know to get to the hospital quickly – within one to two hours of the onset of symptoms – to maximize their odds of survival.

Progress continues – New technologies are constantly being developed to provide better patient care. Future advances may include cooling a person’s body temperature to increase survival rates or growing new cells to replace tissue damaged by a heart attack.

BREATHE EASIER:

How to Manage Allergens

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

If you suffer from year-round allergies, indoor allergens (allergy-causing substances) may be to blame. Common culprits include dust, cockroach droppings, animal dander and mold. Check with your health care provider about allergy testing, which can help you identify your allergen sensitivities, then take these steps to fight back:

Dispose of dust. Dust feeds microscopic house mites, a common cause of year-round allergy symptoms. To control dust mites:
- Reduce clutter and clean away dust with a particle-trapping dust wand.
- Encase mattresses and box springs in allergen-proof fabric covers. Do the same with comforters or pillows containing cotton or down feathers, and wash bedding weekly in hot water (130^o F).
- Install hardwood, linoleum or tile floors. Wall-to-wall carpeting is a haven for dust mites.
Prevent pet dander. Many people are allergic to pet dander (skin flakes). If you can't part with your pet, the best way to keep dander at bay is to:
- Keep pets out of your bedroom, and bathe them every week.
- Equip your vacuum with a high-efficiency or HEPA filter, and vacuum weekly.
- Use a HEPA air filter in the bedroom.
Control cockroaches. Their droppings trigger asthma symptoms. To evict these unwanted visitors:
- Fill crevices or cracks where cockroaches may be entering your home.
- Keep food in tightly sealed containers.
- Put food away – wash dishes immediately, sweep away crumbs and keep trash in a covered container.
Manage mold. Molds and mildew thrive in damp basements and bathrooms. To banish mold:
- Clean moldy surfaces with a diluted bleach solution.
- Use dehumidifiers or air conditioners to keep the humidity of your house below 50 percent.
- Make sure bathrooms have good ventilation.

Take it from the top: Tackle one change at a time and you may find yourself breathing easier.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Â© 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.

WORK OUT THE CARDIO WAY

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

You probably have goals when it comes to exercise – lose weight, trim and tone, feel better. Considering that heart disease is a major health threat, your exercise needs to be vigorous enough to raise your heart rate and strengthen your heart muscle. Here's why you need cardio or aerobic exercise:

The benefits: Aerobic exercise makes your heart, lungs and muscles work harder, and over time your body becomes stronger, fitter and more efficient. Regular workouts lower your risk of obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Many people experience mental and emotional benefits as well.
The basics: It's best to maintain a moderate level of exertion for at least 30 minutes a day, five or more days a week. If you're fit enough for a vigorous workout, aim for at least 20 minutes, three times a week.
The options: Moderate-intensity activities include brisk walking, dancing, playing golf and raking leaves. Vigorous exercise includes running, swimming laps, playing singles tennis, cross-country skiing and stair climbing.
The fine print: Talk with your health care provider before starting a new exercise program. Stop an activity if you feel pain, fatigue or discomfort. Seek medical help promptly if you feel chest and arm pain, dizziness or lightheadedness.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Â© 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.

SUPER FOODS

Reprinted from TOPHEALTH^®, The Health Promotion and Wellness Newsletter

It seems as though nearly every week a promising new antioxidant or phytochemical is being touted for its health benefits. But which ones really make a difference?

It turns out that it's difficult to get the full benefit of nutrients by taking them in pill form – getting them through food seems to be your best bet. Here are just a few "super foods" packed with vitamins, antioxidants and other nutrients:

Fish provides much-needed omega-3 fatty acids, which show promise for heart health and rheumatoid arthritis. Some (but not all) omega-3 fatty acids are also found in nuts, flaxseed and leafy green vegetables.
Green tea has shown promise in the lab against certain cancers, although more studies are needed.
Broccoli and related vegetables, such as brussels sprouts, are also believed to have anticancer properties.
Nuts, although high in fat, may help with weight control, immunity and managing cholesterol.
Tomatoes contain a number of antioxidants, including beta-carotene, lycopene, vitamin E and vitamin C.
Citrus fruits – oranges, grapefruits and the like – are a good source of vitamin C and other beneficial antioxidants.
Olive oil is considered a heart-health fat. It is high in calories but has antioxidant properties.

Looking for one simple guideline? Eat a rainbow of colors – salmon, eggplant, blueberries, carrots, corn – and your diet is almost sure to be rich in key nutrients.

TOPHEALTH^® is published to provide employees, members or organizations and other readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended as medical advice on individual health problems. Such should be obtained directly from a physician. Medical Editor: Zorba Paster, M.D. Spanish edition and customization options available. Reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Â© 2009, Oakstone Publishing, LLC, dba Personal Best, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242; (800) 871-9525. Oakstone is a registered trademark of Oakstone Publishing, LLC.