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This note is to convey my heartfelt gratitude for the excellent work you are doing in providing physical rehabilitation for my husband, Vincent R. Before he undertook his physical rehabilitation, the probability that he would need to be taken to a nursing home became a virual reality.

 

 

Heart-healthy diet: 8 steps to prevent heart disease

 

Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions. Eating more of low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calorie, high-sodium foods, such as refined, processed or fast foods, can shape up your diet as well as your heart and waistline.

A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods. Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.  

Fruits and vegetables to choose	Fruits and vegetables to avoid
·         Fresh or frozen vegetables and fruits ·         Low-sodium canned vegetables ·         Canned fruit packed in juice or water	·         Coconut ·         Vegetables with creamy sauces ·         Fried or breaded vegetables ·         Canned fruit packed in heavy syrup ·         Frozen fruit with sugar added

 

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain couscous, quinoa or barley. Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Grain products to choose	Grain products to limit or avoid
·         Whole-wheat flour ·         Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread ·         High-fiber cereal with 5 g or more of fiber in a serving ·         Whole grains such as brown rice, barley and buckwheat (kasha) ·         Whole-grain pasta ·         Oatmeal (steel-cut or regular) ·         Ground flaxseed	·         White, refined flour ·         White bread ·         Muffins ·         Frozen waffles ·         Corn bread ·         Doughnuts ·         Biscuits ·         Quick breads ·         Granola bars ·         Cakes ·         Pies ·         Egg noodles ·         Buttered popcorn ·         High-fat snack crackers

 

4. Limit unhealthy fats and cholesterol

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

Type of fat	Recommendation
Saturated fat	Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet
Trans fat	Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet
Cholesterol	Less than 300 mg a day for healthy adults; less than 200 mg a day for adults with high levels of LDL ("bad") cholesterol or those who are taking cholesterol-lowering medication

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

Fats to choose	Fats to limit
·         Olive oil ·         Canola oil ·         Margarine that's free of trans fats ·         Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance	·         Butter ·         Lard ·         Bacon fat ·         Gravy ·         Cream sauce ·         Nondairy creamers ·         Hydrogenated margarine and shortening ·         Cocoa butter, found in chocolate ·         Coconut, palm, cottonseed and palm-kernel oils

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties. Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake.

Proteins to choose	Proteins to limit or avoid
·         Low-fat dairy products such as skim or low-fat (1%) milk, yogurt and cheese ·         Egg whites or egg substitutes ·         Fish, especially fatty, cold-water fish, such as salmon ·         Skinless poultry ·         Legumes ·         Soybeans and soy products, for example, soy burgers and tofu ·         Lean ground meats	·         Full-fat milk and other dairy products ·         Organ meats, such as liver ·         Egg yolks ·         Fatty and marbled meats ·         Spareribs ·         Cold cuts ·         Hot dogs and sausages ·         Bacon ·         Fried or breaded meats

6. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The Department of Agriculture recommends:

·         Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon)

·         People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose	High-salt items to avoid
·         Herbs and spices ·         Salt substitutes ·         Reduced-salt canned soups or prepared meals ·         Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup	·         Table salt ·         Canned soups and prepared foods, such as frozen dinners ·         Tomato juice ·         Soy sauce

 7. Plan ahead: Create daily menus

You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black-bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

8. Allow yourself an occasional treat

Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.

Incorporate these eight tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

Heart Health and Physical Therapy

February is American Heart Month. The impact of heart disease is significant, since it affects the quality of life. According to the Centers for Disease Control and Prevention (CDC), cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.

The good news is that lifestyle changes can make a difference. Your physical therapist can play an important role in improving your heart health. Don't wait until your physician tells you it's time to exercise, take some pre-emptive action. Call our office today and ask us to craft a "heart healthy" exercise program. Even if you have never exercised before, we'll improve the health of your heart with a safe, progressive exercise program. Expect to work closely with us, and together as a team, we'll improve the way your heart functions.

If you currently suffer from heart related issues, your physical therapist can help you regain an active lifestyle by working on three specific areas:

• Mobility issues
• Healthy eating and lifestyle changes
• Physical activities geared towards your specific abilities and goals

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Thought for The Day

The Heart - An Amazing Organ

The average heart rate of an average adult is 72 beats per minute. If you live to be 80 years old, your heart could beat almost 3 billion times. The heart is an amazing organ that keeps beating involuntarily and powers blood circulation for the entire body. Here are some important considerations for heart health.

• Understand the impact of lifestyle - While genetics play a part in heart disease, lifestyle choices have a significant impact. Smoking, overeating, eating unhealthy food and a sedentary lifestyle are factors that must be improved, especially when heart disease runs in the family.
  
• Eat healthy - Minimize the consumption of sodium and trans fats. Eat healthy fruits and vegetables daily (try frozen versions when fresh produce is not in season as they hold the most nutrients).
• Join heart healthy programs - Several programs can help you achieve a heart healthy lifestyle. In September 2011, the CDC launched a national initiative called A Million Hearts that includes a list of partners (federal and private sector) committed to keeping people heart healthy. Among those participating are the American Heart Association, the YMCA, Walgreens, and numerous health insurance companies. You may want to consider challenging your family and friends to take the Million Hearts™ pledge (or taking the pledge yourself) at www.millionhearts.hhs.gov
• Keep Moving - Being active doesn't mean having to run on a treadmill or attend a workout class. Simple things like taking a daily walk, taking the stairs instead of the elevator, parking farther away from your destination and walking to it can make a difference. Just keep moving!

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The ABCS of a Healthy Heart

Although exercise is an important part of heart disease prevention, it is important to remember the ABCS of a healthy heart. Consult your physician for more information on these four key factors:

A - an Aspirin a day can help keep your heart healthy. Ask your physician if low dose aspirin is a good idea for you.

B - know your Blood pressure numbers. If your blood pressure remains high for a period of time, you may be at risk for heart disease. Ask your physician for more information.

C - know your Cholesterol levels - your body has 'good' cholesterol and 'bad' cholesterol. The ratio between these numbers is an important determinant of heart health.

S - there's no question Smoking is detrimental to the heart! Smoking has a detrimental effect on other organs including your lungs and has been proven to cause cancer.

As your physical therapists, we are committed to helping you live a healthy lifestyle brimming with energy and abundance. A strong, healthy heart is the first step, and we want to help you. Don't wait, just give us a call today and ask us for more information. You owe it to your heart.

 

561-833-1747

www.flagler-rehab.com

Have you experienced a moment when you stood up or sat up from lying down and gotten very "light headed" or "dizzy"? This is a common happening for many older individuals. Causes can range from blood pressure issues to postural changes in neck or vertigo. They are fixable but sometimes not curable. Find out how! 

 

561-833-1747 www.flalger-rehab.com

Physical Therapy - It's YOUR Choice

Did you know that YOU have the right to choose your physical therapist? When you get a physical therapy referral from your physician, you can visit any provider you like. It's common for the physician's office to recommend a provider if the office is familiar with or has an affiliation with that provider. The choice is yours. You can either visit the provider recommended by your physician, or any other provider that you feel comfortable with.

Did you know?

• Most states allow the patient to see a physical therapist without a physician's referral. If you don't know whether you need a referral, don't worry. Just call our office and we'll get the answer for you.
• Some insurance policies may require a visit to your primary care physician before attending physical therapy or may require you to use 'preferred providers' only. This is also something we can look into for you when you give us a call.
• Your physician may advise you to visit their own in-office physical therapy facility or one that is run by a large hospital. You can do so, or research and use an independent physical therapist in private practice - the choice is yours.
• You are not obligated to go to any particular physical therapy office / clinic; even if your surgeon or physician suggests that office.
• The American Physical Therapy Association (APTA) requires it's members to abide by the Association's Code of Ethics. This ensures that they are committed to providing competent and compassionate care.

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Thought for The Day

Choosing The Right Physical Therapist For You

As a consumer, you have the opportunity to research your physical therapy provider before you make a decision. After all, you want to feel comfortable with your decision. Here are a few guidelines to keep in mind when choosing your physical therapist:

• Any physical therapist you choose should be licensed by the state he / she is practicing in.
• Physical therapist assistants (PTAs) should always be supervised by a licensed physical therapist.
• Make sure the clinic participates with your specific insurance company and plan. Ask them and they will find out for you.
• There are times when you may find a physical therapist who specializes in a skill that is related to your particular needs / condition that may not participate with your insurance. To ensure that your needs are best met, you may consider paying out of pocket for these specialized skills.
• Find out if your physical therapy clinic submits insurance claims on your behalf. If not, then you will have to submit your own claims.
• Your insurance company should be able to verify how many visits they allot for your particular problem and be able to tell you what your co-pay is. In most cases, the physical therapy clinic can also verify this information for you. You should also ask whether or not you have met your insurance deductible amount.
• Ask the physical therapist's clinic to help you determine what you will be responsible for financially.

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Message From Your Physical Therapist

First Visit - What To Expect

Your first visit to your physical therapist office will include a detailed initial evaluation. This evaluation will help the therapist to identify your problems using special testing procedures.

Once your physical therapist has evaluated your condition, they will be able to design a plan of care that specifically meets your needs. If you have certain concerns or goals, make them known at this time so your therapist understands what you are expecting from your visits. As a part of the program design, expect a treatment timeline with realistic goals. This timeline may be changed as you progress, depending on how well your body responds to treatment.

Along with regular visits to your therapist's clinic, you will most likely receive a home exercise plan (HEP) in which you will be given specific exercises to do at home in between your regular office visits. This will help facilitate faster recovery, so stick with the program at home!

Always speak openly with your therapist if you have any concerns or limitations. As your physical therapists, we will work with you closely and help you recover as quickly as possible. We hope to get the opportunity to work with you.

The Flagler Institute for Rehabilitation, Inc.

561-833-1747

www.flagler-rehab.com