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Step One Foods was Created With Heart Health In Mind

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ONhe preventive cardiologist – a doctor who helps people reduce their risk of heart disease – patients keep asking Elizabeth Klodas, MD, the same important question: “What should I eat?” Given that heart disease is largely preventable through diet and lifestyle choices, it is certainly worth knowing.

While knowing what nutrients (and what foods they contain) that are directly beneficial to the heart is important, it’s only half the battle – it’s really important to eat them. To make this easier for people, especially when eating on the go, Dr. Klodas developed a whole line of heart-healthy foods, Step One Foods.

“As a cardiologist, I approached things differently than a typical food company,” says Dr. Klodas. “First, we identified the four nutrients that are critical to heart health and that almost none of us can get enough of.

Curious what these four crucial nutrients are and how Dr. Klodas and her team have packed them both accessible and delicious? Read on to learn more about how she came up with Step One Foods and which ingredients are at the fore.

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The 4 heart-healthy nutrients that many miss

Like Dr. As Klodas mentioned, there are four important heart healthy nutrients that she often sees people are not getting enough of. Can you guess what they are? Whole food fibers, omega-3 fatty acids, antioxidants and plant sterols (natural plant components that impair the absorption of cholesterol in the intestine). “These nutrients are critical to achieving healthy cholesterol levels,” says Dr. Klodas.

She designed the grocery line to make sure every product had the Big Four. “We combined ingredients like chia, oat bran, walnuts and berries to ensure that each serving of each product delivers precise amounts of each of these four ‘building blocks of heart health’ in clinically meaningful amounts,” she says.

To prove that the foods can literally help lower cholesterol, Dr. Klodas and her team carried out a clinical study on the line’s foods. “We further demonstrated our approach works by putting our foods through a randomized controlled clinical trial, the highest scientific test normally reserved for drugs,” she says. “Not only were we picky about the ingredients, but we also confirmed that the combinations and amounts of ingredients we selected resulted in measurable, positive cholesterol levels.” This means the food line is literally scientifically proven to support heart health.

The hero ingredients in this heart-healthy food line

So which foods are exactly in line? When manufacturing the products, emphasis was placed on convenience, so that you can choose from a whole range of snack bars. There are also smoothie mixes, oatmeal and pancake mixes. Like Dr. As mentioned by Klodas, oat bran, nuts, and berries are ingredients that are common throughout the line. Berries are high in antioxidants, while oat bran is a good source of fiber. “Fiber also improves digestion and keeps you full longer,” says Dr. Klodas.

“Nuts are in every one of our products because they have so many health benefits,” says Dr. Klodas. “Nuts are packed with protein, healthy unsaturated fats, fiber, vitamin E, plant sterols and L-arginine [a type of amino acid]”She explains that unsaturated fats help lower the” bad “LDL cholesterol while increasing the” good “HDL cholesterol.” They also help prevent irregular heart rhythms, have mild blood-thinning properties, and are anti-inflammatory, ” she adds.

Another ingredient used throughout the line: chocolate. While Dr. Klodas says milk chocolate isn’t exactly great for heart health, dark chocolate is. “Chocolate flavanols in cocoa beans have antioxidant effects that reduce cell damage associated with heart disease, lower blood pressure, and improve vascular function,” she says. “Chocolate has also been shown to reduce the risk of developing diabetes, stroke and heart attacks.”

It’s not just the ingredients that Dr. Klodas and her team paid attention to the creation of the line; She says they also knew what ingredients to avoid. “I recently picked out some of the best-selling ‘healthy’ snack bars and checked out the ingredient lists. A bar listed five different types of sugar separately on the label, ”says Dr. Klodas. She says that when designing each product, it was important to avoid large amounts of sugar and chemical ingredients. “We don’t add binders or fillers. There are no counterproductive additives, ”she says.

You certainly don’t have to stick to a cardiologist-made food brand to eat with your heart health in mind. Fruits, nuts, fish, vegetables, whole grains, beans, and yogurt are heart-healthy foods that you can eat in their whole form. However, if you’re looking for something to stash in your purse or snack drawer, this grocery line comes into play. You can be sure that every product has been taken to heart.

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MOV Parent: Time for the lunch bell | News, Sports, Jobs

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The summer months are coming to an end and school is getting closer and closer. When you go back to school it can be difficult to start or continue a healthy lifestyle. It’s easy to choose unhealthy lunch and snack ideas. However, I want to share with you the importance of packing a healthy lunch and preparing a healthy snack when your kids go back to school.

1. Eating a healthy diet can improve your health today and for years to come. Think about how your food choices will be made up throughout the day or week to help you create a healthy eating routine.

2. It is important to eat a variety of fruits, vegetables, grains, protein foods, as well as dairy and fortified soy alternatives. Choose options for meals, drinks, and snacks with limited added sugar, saturated fat, and sodium.

Some of the negative effects that unhealthy school lunches have on children are mental and physical problems. Eating the wrong diet can lead to obesity or other weight problems. A child with poor diet is more likely to develop diabetes, kidney stones, and heart disease. Without proper nutrition, a child’s academic performance will decline. Sleep behavior is also affected when children do not eat enough nutritious foods. These children may also exhibit more aggressive behavior and lower attention spans.

When I was in school I packed my own lunch. Most of the time I just tossed everything I could find into a bag and called it lunch. I would wrap anything from cookies to leftover pizza. It wasn’t until I got a little older that I understood why I should choose healthier options. I decided to work on a healthier lifestyle and now cucumber and melon are my favorite food when I wrap lunch.

Becoming more aware of what to give your child for lunch, what your child is packing for lunch, and what groceries you bring around the house can help them feel better, be better, and be healthier.

As a parent, you can help your child choose healthier options by:

1. Regular family meals

2. Serving a wide variety of healthy foods and snacks

3. Be a role model by eating healthily yourself

4. Avoid fighting over food

5. Include children in the process

Figuring out the best lunch options for your child can be difficult. You could try some of these options:

* Turkey + cheddar roll-up, fresh berries, yogurt and trail mix

* Cheese quesadilla, guacamole, salsa, tortilla chips and strawberries

* Peanut butter and jelly sandwich, graham crackers, cheese spread and a peach cup

* Turkey slices, cheese cubes, pita wedges, hummus, baby carrots and celery

To make lunch more attractive to your child, try different foods. Some ideas include:

* Make potato salad or pasta salad multi-colored. Use fun noodles or add hard boiled eggs, beans, peas or small cubes of meat for extra protein.

* Cut raw vegetables like carrots, celery, green peppers, broccoli, cauliflower, and cucumbers. Send them with a small container of low-fat dip.

* Add a piece of fruit for dessert, washed and ready to eat, or a packet of fruit salad.

* Try reduced-fat cheese cubes or cheese spreads with whole grain crackers.

* Few children can resist yogurt, a good source of protein and calcium that is now available in many different flavors and shapes.

* Choose healthy snacks. Pack pretzels, popcorn, rice cakes, whole grain crackers, dried flakes, or trail mix.

After a long day at school, your children will be hungry. Having healthy snacks for your children after school is important. You can have a snack ready and waiting for them or allow them to choose from the healthy options you have around the house.

The American Heart Association has a list of healthy snack options divided into categories based on cravings. Some of these snacks are:

* Apples and pears

* Bell pepper slices

* Popcorn

* Nuts and seeds

* Carrots and celery sticks

Make sure you find the right ones that suit your family’s needs.

While I was in grades 3-12, I got involved in post-school sports. It was important to have a healthy snack before training and games. The snacks I always chose were apples and peanut butter or bananas and peanut butter.

I also enjoyed applesauce. My parents bought the sugar-free version and I added cinnamon. These were simple and healthy snacks that I could grab on my own.

“There is nothing unhealthy about educating young people about nutrition.” – Pierre Dukan

***

Megan Zwick is a program assistant in Family and Consumer Sciences at Ohio State University Extension, Washington County. She can be reached at zwick.54@osu.edu.

***

resources

* Stadler, M. (2018, August). Back to School Kids Lunch Ideas. (2018, August 14).

* Hopkins, A. (2019 August 15). 15 Healthy After School Snacks Your Kids Will Actually Eat

* What is MyPlate?

* Dukan, P. (n.d.). Healthy eating quote. 34 Best Quotes About Healthy Eating For You And Your Children.

* Schuna, C. (no year). The Effects of Children Eating Unhealthy School Lunches. LIVESTRONG.COM.

* Ben-Joseph, EP (Ed.). (2018, June). Healthy nutrition (for parents) – nemours kidshealth. Children’s health.

* School lunches. Harvard Health. (2015, July 16).

* Healthy snacking. www.herz.org. (nd).

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7 Ways to Improve Your Gut Health

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When your stomach is fine, you never think about it – but when you don’t, it’s hard to think about anything else. The group of microorganisms that live in and make up your gastrointestinal tract play a role in almost every aspect of your health, from preventing chronic disease to maintaining your immune system. So it’s no wonder that you feel lousy when things get out of hand.

But what exactly is your gut feeling? And is it possible to improve your gut health? Here is everything you need to know.

What is the intestine?

The human intestine is much more complex than even experts once realized – it comprises a multitude of internal organs that are involved in the digestive process to absorb nutrients from food and excrete waste, explains Rushabh Modi, MD, a certified physician in both internal medicine and Gastroenterology and Hepatology and Assistant Professor of Clinical Medicine at USC’s Keck School of Medicine. “Typically, this refers to the mouth, esophagus, stomach, small intestine, and colon, with the pancreas and liver being crucial as supporting organs that help make digestive enzymes,” he says.

How your gut keeps your body healthy

In addition to absorbing and transporting nutrients to all tissues in the body, the intestine is critical to maintaining fluid and salt levels and eliminating waste, explains Dr. Modes. “Many vital nutrients and vitamins such as B12 and iron have special transporters that only exist in the intestine,” he adds. Iron, for example, needs stomach acid to be absorbed effectively – and B12 also needs certain receptors in the stomach and middle intestines to be absorbed. “These nutrients are difficult to obtain in any other way and they are essential for normal physiological function,” adds Dr. Modes added.

The gut is also one of the body’s most important disease control systems. “The acid in the stomach kills the bacteria and viruses that can inadvertently be ingested through food, and the digestive tract is an important way of introducing antigens to boost immune function and protection in the body,” says Christine Lee, MD . Gastroenterologist at the Cleveland Clinic. “The digestive tract also digests the foods ingested and extracts the essential nutrients that the body can absorb for vital use.”

New research has even uncovered a link between poor gut health and several neurological diseases such as Parkinson’s, Alzheimer’s, autism, and depression. One such study from the Université de Genève found that people with Alzheimer’s have different types of bacteria in their gut than those who do not have the disease.

8 signs your gut is suffering

If your gut is unhealthy, you are likely to have one or more of the following symptoms, even if it’s mild or rare:

  1. gas
  2. Flatulence
  3. Acid reflux
  4. heartburn
  5. diarrhea
  6. constipation
  7. Changes in stool
  8. Inexplicable weight loss
    1. “Since food digestion and waste production are the two most important functions of the intestine, if there are problems in these areas, the intestine can often be the cause of the problem,” explains Dr. Modes. Acid reflux and heartburn have also been linked to the gut, although you may feel the pain further from the core of the problem. Flatulence is also becoming more common, so Dr. Modi notes that patients view them as almost a normal reaction to eating certain foods.

      If you experience unexplained weight loss despite eating regular meals, it may indicate that your body is unable to digest or absorb the nutrients in the foods you eat and that there is a problem in your digestive system, according to Dr. Lee.

      How to improve your gut health

      The good news is that there are simple steps you can take to support your gut health. Here are some of the strategies doctors recommend.

      Eat a wide variety of healthy foods

      A diet made up of several different food types can result in a more diverse microbiome made up of more types, according to a report published in the journal Molecular Metabolism. This, explains Dr. Lee, strengthens our microbiome and increases its resilience.

      The best foods for gut health are fruits, vegetables, legumes, nuts, seeds, and whole grains, especially those with the highest fiber content that help your digestive tract function properly. According to the Academy of Nutrition and Dietetics, women should aim for 25 grams of fiber per day and men 38 grams per day.

      And cut down on unhealthy foods. “The more fat, fat, and salt you eat, the worse your gut health gets,” said Scott David Lippe, MD, chief of gastroenterology at Bergen Regional Medical Center in Paramus, NJ and assistant professor of medicine at Rutgers Medical School. This is especially important to keep in mind at dinner, as restaurants tend to consume salt, fat, and fat because they taste good.

      Try to leave out dairy products

      If you experience gas, gas, or loose bowel movements after drinking milk or eating cheese, you may be lactose intolerant. “This affects many adults, especially those who have no Northern European ancestry,” says Dr. Lip. “A quick and easy test is to drink a glass of regular milk – if you feel unwell, you are lactose intolerant.” If you are not ready to give up dairy products, you can also try taking lactose tablets before consuming dairy foods take.

      Consider a probiotic

      These tiny little microorganisms aid your metabolism and help rebalance your microbiota, says Douglas A. Drossman, MD, gastroenterologist and Professor Emeritus of Medicine and Psychiatry, UNC Division of Gastroenterology at the UNC School of Medicine. He recommends taking them when you have symptoms of an unhealthy bowel; however, there can be no other benefit. In fact, there isn’t a lot of research to prove the benefits of probiotics for the gut.

      For example, a review published in Therapeutic Advances in Gastroenterology found that probiotics positively affect the gut microbiota of people with certain diseases, such as Alzheimer’s and diabetes, but do little to improve the gut microbiota of healthy people. “If you are taking antibiotics or have diarrhea, taking probiotics can be very helpful,” adds Dr. Lip. However, he recommends trying to get your fair share of probiotic-rich foods like yogurt, sauerkraut, and kimchi first.

      Include more prebiotics in your diet

      “Prebiotics are not bacteria, they are foods that good bacteria like to eat,” explains Dr. Milstein. “We have to feed the good bacteria and starve the bad bacteria.” He recommends eating foods rich in bacteria such as walnuts, berries, bananas, flax seeds, legumes, artichokes, onions, garlic, chicory, dandelion greens, asparagus, leeks and whole grain products. “The diet is personalized, but putting some fruits and vegetables and fiber on our plate with every meal helps keep gut and brain health,” adds Dr. Milstein added.

      Monitor your vitamin D levels

      Recent research in Nature Communications has examined the relationship between gut bacteria and vitamin D levels and found that deficiency in the nutrient plays a key role in increasing the risk of certain diseases, including inflammatory bowel disease, cardiovascular disease and cancer, plays. Any form of disruption of the GI barrier, according to Dr. Drossman commonly referred to as “leaky gut,” which can increase a person’s risk of developing infectious, inflammatory, and functional GI diseases such as ulcerative colitis and Crohn’s disease. “Most people with leaky gut have very low levels of vitamin D and very low levels of the two most important omega-3 fatty acids – EPA and DHA,” he says. He recommends that most people consume at least 5,000 IU (125 µg) of vitamin D3 daily and consume sufficient fish oil (or the vegan equivalent) of 1,000 mg DHA per day. Be sure to talk to your doctor before taking any supplements.

      Manage your stress level

      Stress not only puts a strain on your mental health, but also on your physical well-being. Chronic high stress can, according to Dr. Drossman directly affect your gut health. While removing stressors from your life isn’t always possible, stress management strategies like diaphragmatic breathing, meditation, or yoga can help, says Dr. Drossman. “It’s also a smart idea to see a psychologist to see if brain and gut therapies (cognitive behavioral therapy, hypnosis, mindfulness) can be used,” he adds.

      Get a good night’s sleep every night

      When you don’t get enough sleep, your whole body is affected, including your intestines. In fact, new research shows how closely your gut microbiome and the quality of your sleep really are. A study by Nova Southeastern University in Fort Lauderdale, Florida found that poor sleep, for reasons as yet unknown, can negatively affect your gut microbiome, which can then manifest itself in a variety of other health problems, including autoimmune diseases and mental illnesses. The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep each night.


      Jenn Sinrich is a veteran writer, digital and social editor, and content strategist specializing in health, fitness, beauty, and relationships.

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    YOUR HEALTH: When heart health is a matter of race

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    PITTSBURGH – Up to 1 in 500 American adults have cardiomyopathy.

    Their hearts have enlarged, thickened, or stiffened, making it difficult for the heart to pump blood around the body.

    Now, new research examines racial differences in the outcomes of these heart patients.

    “If we don’t give patients good medicines and the like over time, they will develop into what is known as clinical heart failure, where they develop symptoms of shortness of breath and leg swelling,” said Dr. Shazli Khan. Internal Medicine Physician at the University of Pittsburgh Medical Center.

    People with cardiomyopathy may not have any symptoms at all, or their symptoms may be very mild to begin with.

    Dr. Khan examines racial differences in cardiomyopathy outcomes.

    She and her colleagues looked at data from 18,000 patients over a period of six years.

    “What we actually found was that black patients in our cohort had a much higher prevalence of many chronic diseases,” said Dr. Khan.

    “So more chronic kidney disease, higher blood pressure, higher diabetes rates.”

    If black patients are on optimized heart failure therapy and continue to have symptoms, they can get additional benefit from taking hydralazine and isosorbide dinitrate, known under the brand name BiDil.

    Previous research suggested that black patients had a much higher prevalence of chronic illnesses, including chronic kidney disease, higher blood pressure, and higher rates of diabetes.

    “In fact, they died more than the white cardiomyopathy patients,” said Dr. Khan.

    Researchers found that black patients diagnosed with cardiomyopathy were 15% more likely to die than white patients.

    Dr. Khan says the study results suggest that providers should emphasize earlier interventions.

    “That they come in to fill their medication, make appointments, give them resources, and educate them about the long-term effects of certain medical conditions.”

    Patients are advised to focus on eating more fruits and vegetables, whole grains, and lean proteins like chicken or fish.

    Also, focus on maintaining a healthy weight by balancing caloric intake with physical activity to reduce the risk of heart disease.

    Doctors will perform a physical exam and ask questions about your personal and family medical history.

    You will also be asked when your symptoms are occurring, such as whether exercise is causing your symptoms.

    If your doctor thinks you have cardiomyopathy, several tests may be done to help confirm the diagnosis, including an X-ray test to see if your heart is enlarged.

    Several blood tests may be done, including those to check your kidney, thyroid, and liver function, and to measure your iron levels, and a treadmill test to see your heart rhythm, blood pressure, and breathing while you run on a treadmill.

    Your doctor may recommend this test to evaluate symptoms, determine your physical fitness, and see if exercise is causing an abnormal heart rhythm.

    If this story affects your life or has caused you or someone you know to seek or change treatments, please let us know by contacting Jim Mertens at jim.mertens@wqad.com or Marjorie Bekaert Thomas at mthomas@ivanhoe.com.

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