Which Drug-Free Dieting Strategy is Right for You?

Rapid weight loss, though not typically recommended as a healthy method of slimming down and keeping weight off, is sometimes necessary for severely obese people. In many cases, this kind of weight loss is overseen by a doctor and aided by prescription medications such as Ozempic, a drug primarily intended to treat diabetes.

However, recent shortages in this drug and others that are typically used to medically assist rapid weight loss may restrict availability for people trying to reach a healthy weight, making it necessary to consider other potential options.

Two particular dieting strategies, with the assistance of a doctor, can offer a safe means of rapidly losing weight when necessary and preserving your health. These include:

Intermittent Fasting: This strategy involves alternating between eating on a regular schedule and severely restricting calories. One popular example, the 16:8 approach, involves eating within an eight-hour window each day and fasting for the remaining 16. Another, the 5:2 approach, involves eating only one 500-600 calorie meal for two days of the week, eating normally for the remaining five days.

Low-Calorie Dieting: A low-calorie diet involves restricting daily calories to between 1000-1200 for women and 1200-1600 for men. An even stricter version of this approach can restrict calories to as little as 800 per day and is often used before weight loss surgery and can result in as much five pounds of weight loss per week.

Consult your doctor to determine whether these approaches are safe for you. They should be performed in conjunction with a regular exercise routine and a healthy, balanced diet. If you’re considering including herbal remedies or other types of supplements into your diet, talk to your doctor to determine whether these may cause complications with any foods you typically eat or medications you take.

If diet and exercise aren’t enough to help you adequately lose weight, other options are also available. Flushing Hospital Medical Center offers a non-invasive FDA-approved weight loss procedure that can help patients who are not candidates for bariatric surgery. For more information, please call (718) 670-8909. If you are a candidate for bariatric surgery, you can receive more information by calling (718) 670-6977.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

3 Dangerous Social Media Health Trends to Avoid

Popular social media sites such as Instagram and TikTok often give rise to a variety of health and wellness trends. However, many of these trends offer questionable medical benefits and, in some cases, can lead to harmful consequences. Three recent examples of these trends include dry scooping, sunscreen contouring, and cooking chicken in NyQuil.

Dry scooping involves eating pre-workout powders with high volumes of ingredients such as caffeine, creatine, and beta-alanine without mixing them into a liquid. This practice has gained traction over the past year among online fitness communities and influencers, as it’s believed to increase the body’s absorption of the compounds in a powder and allow a person to exercise at increased intensity.

You may, however, find yourself unable to swallow the powder due to its texture and accidentally inhale it, causing inflammation in your throat and nasal passages as well as potentially infecting your lungs. Additionally, this method of ingesting the powder introduces a large amount of caffeine into your body more quickly than drinking it in liquid form, increasing your risk of heart problems. Dry scooping also increases your risk of suffering from digestive issues.

Sunscreen contouring is another dangerous trend that’s emerged through social media this year. It involves applying sunscreen to the high points of your face and staying in the sun to allow tan lines to form and produce a contoured effect.

The primary danger of this trend is that it significantly increases your risk of receiving sunburrns and developing skin cancer. Cumulative ultraviolet (UV) radiation from the sun over time can cause basal cell and squamous cell skin cancers to form. Sunburns, particularly severe ones that cause blistering, can also become melanoma later in life.

NyQuil chicken recently re-emerged as a TikTok trend after first appearing several years ago on the popular website Reddit. It involves cooking chicken in the cold medicine NyQuil.

As the chicken is cooked and the NyQuil boils in the pan, certain compounds evaporate, leaving behind a concentrated amount of other ingredients that may cause toxic side-effects such as seizures, liver disease, and even death.

Avoid these trends and do what you can to prevent family members and friends, particularly young people who may be more vulnerable to them, from attempting them.

If you experience immediate adverse effects from these practices, dial 9-1-1 and get help immediately. If you’re concerned about cumulative effects from these trends, please schedule an appointment at Flushing Hospital Medical Center’s Ambulatory Care Center by calling (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Aging Month

For this year’s Healthy Aging Month, Flushing Hospital Medical Center is taking the opportunity to provide our community with information that can help you maximize your potential health benefits as you age.

Some of the best ways to stay healthy as an older person include staying physically active, maintaining a nutritious diet, consistently socializing with supportive friends and family, and routinely visiting your doctor to prevent potential health risks.

Many people gradually engage in less physical activity as they get older, with half of all women and one third of all men aged 75 and older becoming completely inactive. Keeping up with light or moderate physical activity such as walking or weight-lifting is associated with significant health benefits, including better-maintained muscles, bones, and joints, a reduced risk of physical injury, improved blood pressure, and a more positive mood.

Nutrition also factors into your physical and mental health way as you age. A healthy diet full of fruits, vegetables, lean protein, and water can be helpful for staying active and reducing your risk of developing chronic medical conditions.

Socialization is also important when it comes to your health. Friends and family can act as a safety net in times of need, support the activities that keep you healthy and provide companionship that can help you maintain a positive state of mind.

Finally, routine check-ins with your doctor can help identify and promptly treat any medical issues that may arise as you age. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Signs of a Vitamin A Deficiency

Vitamin A is a fat-soluble vitamin, meaning it is present in foods containing fats and is stored in the body’s fat tissue and liver.

Vitamin A is essential in helping the body fight infection and maintaining healthy eyes and skin. Vitamin A also helps organs such as the lung, kidney, and heart to work properly.

A lack or deficiency of vitamin A in the body can lead to several health problems including decreased immunity, dry eyes, night blindness, dry skin, infertility, and growth problems in children. Some people are more at risk than others for vitamin A deficiency; this includes pregnant women, breastfeeding women, children, and those who are living with celiac disease or cystic fibrosis.

The human body doesn’t produce vitamin A on its own; therefore, it must be acquired by eating certain foods or taking supplements.

Here is a list of foods that are rich in vitamin A:

  • Dairy products such as milk and cheese
  • Organ meats such as beef liver
  • Green leafy vegetables such as broccoli
  • Oily fish such as salmon
  • Fruits such as mango, cantaloupe melon, apricots, and papaya

If you are experiencing symptoms of vitamin A deficiency or are concerned about your intake of nutrients, please contact your doctor for an evaluation.

To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call 718-670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Comfort Food Swaps

As a result of the stress that comes along with juggling home and work, it is easy to reach for the most comforting food choice to make us feel better.  Let’s talk about some ways to choose comforting foods without forsaking and maintaining healthy eating habits.

Since less healthy choices are so available while we are on-the-go. This can add to the level of difficulty when attempting to make healthy food choices. Here are some tips that may make your hectic lifestyle somewhat simpler by planning meals:

Plan your menu for both home and when eating out – Planning meals well in advance will help make sure your meals are healthier and well-balanced. Such as choosing, chicken, fish, salad, fruits and veggies over foods with higher fat and calories. You can substitute potatoes and pizza crust with cauliflower, flour oil and eggs with pumpkin and cook spaghetti squash instead of grain pasta.

Avoid fast food baked goods for breakfast – Don’t be fooled by the healthy “looking” muffin, reach for a yogurt smoothie instead.  It will provide you with vitamin C and potassium, high fiber and keep you full from breakfast to lunch.

Prepare Coffee or Tea at home – Often times, barista coffee can be flavored with syrups that are high in fructose. Additionally, while waiting in line at your local coffee shop, you may be more apt to choose an unhealthy breakfast choice.  Skip the impulse purchase and brew your coffee or tea at home.

Passing on the less healthy comfort food choices can be more challenging when you’re busy. Often times, it’s easy to lose track of time and skip lunch.  No matter how heavy your workload, make time to leave the office and eat your lunch.  Starving through lunch will only lead to making unhealthy food choices later.

In order to maintain a healthy diet, you should prioritize time to purchase and prepare healthy eating choices. Although a home cooked substitution isn’t always possible, these tips can help you choose food that will give you all the comfort you need with none of the guilt.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

The Nutritional Benefit of Mangos

According to Healthline, Mango is a fruit that is native to India and Southeast Asia.  There are hundreds of types of mangos, each with a unique delicious taste that have an impressive nutritional profile.

The site notes that studies have linked the nutrients in mangos to health benefits such as improved immunity, digestive health, and eyesight, as well as lowering the risk of certain cancers.

Mangos are low in calories and full of nutrients.  Some of the benefits are:

One cup (165 grams) of sliced mango provides:

  • Calories: 99
  • Protein: 1.4 grams
  • Carbs: 24.7 grams
  • Fat: 0.6 grams
  • Dietary fiber: 2.6 grams
  • Vitamin C: 67% of the Reference Daily Intake (RDI)
  • Copper: 20% of the RDI
  • Folate: 18% of the RDI
  • Vitamin B6: 11.6% of the RDI
  • Vitamin A: 10% of the RDI
  • Vitamin E: 9.7% of the RDI
  • Vitamin B5: 6.5% of the RDI
  • Vitamin K: 6% of the RDI
  • Niacin: 7% of the RDI
  • Potassium: 6% of the RDI
  • Riboflavin: 5% of the RDI
  • Manganese: 4.5% of the RDI
  • Thiamine: 4% of the RDI
  • Magnesium: 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron and are high in antioxidants.

To read these and other facts about the nutritional value of mangos, visit https://www.healthline.com/nutrition/mango

 

 

 

 

 

 

 

 

 

 

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

The Benefits Of Beets and A Recipe Too!

According to Healthline, Beets are packed with essential nutrients. They are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroot and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

If you are in the mood for a beet based citrus salad delight, try this recipe for a quick, nourishing, and delicious salad.

INGREDIENTS:

  • 1 bunch kale
  • 1 bunch lettuce
  • 1 kohlrabi
  • 1 beet
  • 2 carrots
  • 1 grapefruit
  • 4 tablespoons olive oil
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup sunflower seeds or pepitas

DIRECTIONS:

  1. Remove the stems from the kale and chop it into bite-sized pieces. Chop the lettuce into bite-sized pieces. Peel the kohlrabi, beet, and 2 carrots and chop them into matchsticks (julienne) with a knife or using a food processor. Remove the sections from half of the grapefruit and peel them.
  2. In a small canning jar, combine juice from the remaining half grapefruit (around ¼ cup), 4 tablespoons olive oil, 1 tablespoon honey, 1 teaspoon Dijon mustard, ½ teaspoon kosher salt, and ¼ teaspoon freshly ground pepper. Cover the jar and shake vigorously to combine (or whisk all ingredients together in a bowl).
  3. To serve, place vegetables on serving plates or in bowls. Top with grapefruit vinaigrette and sunflower seeds or pepitas.

For this and other delicious seasonal recipes visit –  www.acouplecooks.com

If you want to learn more about the nutritional value of beets, visit: https://www.healthline.com/nutrition/foods/beetroot#:~:text=Packed%20with%20essential%20nutrients%2C%20beetroots,pressure%2C%20and%20increased%20exercise%20performance.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Facts About Dietary Supplements

Did you know that more than two-third of adults in the United States are overweight or obese?

According to the National Institute of health (NIH), many ameri9cans are using dietary supplements for weight loss as a solution.  The trend towards dietary supplements could be attributed to the belief that these products may help you lose weight more quickly.  However, according to the NIH, “There’s little scientific evidence that weight-loss supplements work.  Many are expensive and some can interact or interfere with medications, and a few might be harmful.”

There are many kinds of dietary supplements.  They come in a variety of forms, such as capsules, tablets, liquids, powders, and bars.

Some of the more common ingredients in dietary supplements that are mostly save include:

  • Dietary fiber
  • Caffeine
  • Minerals (magnesium, calcium, potassium)

Certain ingredients included in supplements that might be harmful are:

  • Bitter orange
  • Hoodia
  • Yohimbe

Keep in mind, before choosing to take dietary supplements, it would be a good idea to consult with your doctor or a licensed nutritionist.  They may be able to assist you in preventing supplement-drug interactions and other risks.

The proven and healthy way to lose weight is by eating a balanced diet and exercising.  If you would like to speak with a nutritionist at Flushing Hospital Medical Center about how to get started on a healthier lifestyle, call 718-670-5486 for an appointment.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

National Healthy Weight Week

The third week in January is designated as National Healthy Weight Week. In an effort to promote a healthy nutritional lifestyle, Flushing Hospital Medical Center would like to offer the following tips to help you achieve and maintain a healthy weight.

  • Set a Goal – You can’t set out on a mission to lose weight without knowing how you are going to do it. Create a detailed weight-loss plan and set a goal that is specific, measurable and realistic.
  • Be Patient – In most cases if you make modest adjustments in your lifestyle, you can lose the weight gradually, but steadily. Dietary changes are typically easier to follow when you take slow, small steps.
  • Drink Plenty of Water – Water is free of calories, inexpensive and provides your body with a quenching boost. Recommendations are to drink eights cups of water every day, but if that is unrealistic, try slowly increasing your intake by drinking a few ounces more than you did the previous day.
  • Avoid temptations to snack– It is very easy to lose track of how much we eat when we are constantly nibbling on snacks. To avoid constant grazing, try chewing gum or drinking water.  If you must snack, try choosing healthy alternatives.
  • Make a Deal to Indulge – Definitely remove your dietary weakness from your home, but totally banning your favorite foods is bound to backfire. Instead of totally eliminating temptations from your life, allow yourself to modestly indulge once a week.
  • Begin a Manageable Workout Program – Forking over money on an annual gym membership can be helpful, but simply signing up isn’t enough. Instead of setting unrealistic workout goals, create a convenient and realistic workout routine at home.
  • Have a Friend Help You – Starting healthy nutritional lifestyle can be more effective if you have someone to hold you accountable. Teaming up with a weight-loss companion can assist you reach your goal by helping you stick to your diet and accompany you with your workout routine.
  • Weigh yourself – Regular weight check-ins can help you maintain your desired weight. Keep track of your progress and, if you see a trend toward gaining weight, you can revert back to the steps you took to begin your weight loss.

Hopefully, these tips will help you reach and maintain your weight loss goals in 2021. If however, you need professional assistance, Flushing Hospital’s Bariatric Center can help. They offer a variety of non-invasive, medically managed surgical weight loss options for those who qualify.

To make an appointment, please call 718-670-8908.

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Foods That Are Good For Your Kidneys

The kidneys are two bean shaped organs in the body that help to filter waste products from the blood. They also help to regulate blood pressure.

People who have kidney disease should follow a diet that prevents the kidneys from losing their ability to function properly. It is important to maintain a diet low in sodium. This usually means less than 2,300 milligrams of sodium per day. Eating fresh foods is usually a healthier option due to a lower sodium content.  Eat small portions of protein, 2 to 3 ounces, is a good amount.

Protein can come from fish, skinless chicken, lean meat, eggs, or dairy. Avoiding alcohol is also important. Heart healthy meals are a good choice. Avoid deep fried foods. Broiled or baked is a better option. Eat foods lower in phosphorous include vegetables, bread, pasta, rice, corn, and foods low in potassium apples, carrots, green beans, white bread, apple, grape, cranberries. It is also important to drink six to eight glasses of water a day.

Things to avoid when you have kidney disease are:

  • Sodium
  • Potassium
  • Excess Protein
  • Fast food

There a certain foods that help to keep the kidneys functioning well. These include:

  • Cauliflower
  • Blueberries
  • Sea Bass
  • Red Grapes
  • Garlic
  • Buckwheat
  • Olive Oil
  • Cabbage
  • Bell peppers
  • Arugula
  • Macademia nuts
  • Radish
  • Turnips
  • Pineapple
  • Shiitake mushrooms

Speak to your physician if you are having kidney problems about the best choice of foods for you. You can schedule an appointment with a physician at Flushing Hospital Medical Center by calling 718-670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.