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February Is For My SweetHeart

February is the Heart Month, and we are inviting all friends and family members to take care of our hearts and sweethearts as well. 

In U.S. an estimated 44 million women are affected by cardiovascular diseases[1]. Cardiovascular disease is caused by a process called atherosclerosis that is narrowing of the arteries due to plaque (cholesterol) buildup.   One thing we can do to prevent heart disease is modifying our eating patterns in the direction of a healthier lifestyle.  Eating more fruits and vegetables, consuming whole grains, lean meats, and drinking low fat milk is good for our hearts, and this information is  all over the internet, books, magazines, scientific journals and so on.  The question is how to implement these changes.  Here we go one day at a time and in red! 

Breakfast is important.  We suggest a Redfast to start your day with oatmeal, juicy strawberries, and almonds for protein and healthy fats.

Invite a friend for lunch:  Redunch:  Easy to prepare green salad, adorned with red rings of red peppers, adding antioxidant rich cranberries, with a couple of friends with blackberries.  No need of high-calorie dressing because we have our creamy yogurt-strawberry-dressing.  Simply redlicious!

Go out for dinner. Let’s have a Dinnered:  Dress your enchiladas in red tomato salsa, and a hairdo of red tomatoes, with a good companionship of red rice.   

 

 

 

Enjoy a sweet dessert with your sweetheart without regrets and being mindful about portion control with dark chocolate tidbits and strawberries!

Von Appetite, Buen Provecho! In good health for our heart, mind, and body!

 

Araceli Vázquez, MS, RDN, LD

Dietitian/Nutrióloga

[1] https://www.goredforwomen.org/about-heart-disease/facts_about_heart_disease_in_women-sub-category/statistics-at-a-glance/Accessed February 08, 2018

 

 

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January is the beanning of the New Year’s Resolutions National Bean Day – January 6th, 2018

It is just the beginning of a new year.  Our resolutions are taking off and with that including eating healthier than ever.  As we celebrate the National Bean Day and all the benefits that beans provide. Let’s think about fiber.  We know that that fiber is essential for good health, but adequate consumption of fiber-rich foods is still a challenge for most people.

So, beans come to the rescue, being a precious gift of Mother Nature, beans are an excellent and natural source of fiber. Consequently, beans offer significant health benefits, including but not limited to positive glucose management in diabetes control, lowering cholesterol levels in heart disease, alleviating constipation, increasing the sensation of fullness during weight management, and so on.  When considering all the health benefits beans are a very sound and healthy investment.

Sometimes is okay to buy foods with “added fiber” but beans are naturally high in fiber, so there is no need to pay extra for added fiber.  Beans are one of the most affordable sources of plant protein, and one of the most versatile foods as different types can be included at breakfast, lunch, or dinner.  Adding fiber to the diet using beans may not be easy for some people, but we can find healthy ways by combining beans with any of the food groups including other legumes, fruits, vegetables, eggs, meats and low fat dairy. So, not only in January, but all year around, think about beans as part of your side dish or main entrée.  For an individualized meal plan, and ideas in how to include beans into your daily meal plan please consult with a registered dietitian nutritionist.  For now keep in mind some of these ideas:

Breakfast bean-burrito

Black bean tostadas topped with mango/chipotle salsa

Enfrijoladas (bean version of enchiladas)

Bean soup with three or more types of beans

Bean burger

Rice and beans

Araceli Vázquez, MS, RDN, LD

Illustrations by Alexader Vázquez, Intern

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DECEMBER: NATIONAL PEAR MONTH

December is the National Pear Month. Pears are delicious, and nutritious.  Pears come in different shapes, sizes, texture, colors, and flavors.  We find red and green Anjou pears easily recognized by their egg-shaped appearance and especially available through the summer months.  Bartlett pears the typical “pear shape” either yellow or red, are very aromatic and available December to January or February.  Bosc pears are long, with curved steam and elongated neck that widens to create the typical pear shape, with a very distinguishable cinnamon brown color.  Comice pears comes in all sizes, mostly in green, and occasionally have small to large areas with red blush; the jumbo sizes are ideal for gift boxes.  Concorde pears are sweet and juicy even when the flesh is still firm.  The Forelles pears are regularly bell-shaped, and larger than Seckel pears, with a very unique red freckles and deliciously crisp and moist.  Seckels pears are round and tiny with olive green skin, and often exhibit a dark maroon blush that can cover the whole pear. Starkrimson pears are red with a mild, sweet and delicate floral aroma.  These pears are very juicy, ideal for snacking, and to add flavor, and color to salads.

Pears are available all year around, and can be eaten fresh, added to salads or cheese trays, with breakfast items such cereal and pancakes, and so on.  Other culinary uses of pears include baking, roasting, grilling, poaching, and sautéing.  When not eating fresh, or during cooking or baking, we can also go the extra mile in preserving and canning pears for special uses.

Eating styles can be different based on lifestyles, but eating a variety of healthy foods is important. Pears can be part of a healthful meal plan that provides a great deal of nutrition.  Pears are sodium, fat, and cholesterol free.  Pears are an excellent source of fiber, and provide potassium and vitamin C.  In terms of calories, eating a medium-size pear is a good nutrition investing for about 100 calories.  During the holiday season enjoy and have fun by incorporating pears to your favorite dishes for extra nutrition and flavor.

 

Araceli Vázquez, MS, RDN, LD

 


References: 
http://usapears.org/Accessed Dec 12, 2017.

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Bilingual Front Desk – Part Time

DietGenics is seeking a fully Bilingual front desk with experience in patient management, scheduling, insurance verification, and referral coordination.  20-32 hours per week.  Professional persuasive phone manner, conduct and presence.  Must be an extreme self-starter with strong English and Spanish verbal and written skills and the ability to work effectively in a fast paced team environment.  Must be detail oriented, organized, and able to multitask. Strong MS Office computer skills with medical practice management software experience.  Pediatric medical office experience is a plus.  Work for two Saturdays (partial day) a month is required.  Salary is commensurate with experience.  Location is Dallas at the intersection of 635/75. Email resume with salary requirements at frankv@dietgenics.com Office (972) 664-0846.

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OctoBreast Cancer Awareness

According to the US Center for Disease Control and Prevention, breast cancer is the most common form of cancer in women, no matter your race or ethnicity, and is the most common cause of death from cancer among Hispanic women[1] .  Some risk factors such age and gender can’t be controlled, but prevention could be the key to offset those risks factors.   Limiting alcohol consumption, not smoking, maintaining a healthy weight, healthy eating habits, and being physically active are very favorable steps towards breast cancer prevention[2].  For healthy eating consuming a variety of high fiber foods, rich in vitamins, mineral and phytonutrients may help to reduce risk of different types of cancer.  These foods include spinach, broccoli, cauliflower, cabbage, collards, kale; berries and cherries, oats, whole-grain breads, cereals, all types of dried beans, peas, lentils and soybeans.  Therefore, consulting a registered dietitian nutritionist for a customized meal plan as the first step towards a healthier lifestyle is always a good investment in your future.

Araceli Vázquez, MS, RDN, LD

 

 

[1] https://www.cdc.gov/cancer/breast/statistics/index.htm. Accessed October 11,2017.

[2] http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/breast-cancer-prevention/art-20044676 Accessed October 11, 2017.

 

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