If you’re a “meat and potatoes” kind of person, you’re probably pretty simple in your tastes. If you have diabetes, however, potatoes, bread, and other carb-loaded foods need to be limited. Foods with carbohydrates raise blood glucose levels. This can be dangerous for diabetics who need to keep their levels under close control.

Your body converts carbs to sugar glucose, which is absorbed into the bloodstream with the assistance of insulin to be used for energy by various cells in the body. Diabetes affects insulin levels. People with type 1 diabetes do not produce enough insulin in their bodies. Type 2 diabetics have trouble using the insulin their body does make. In either situation, glucose levels must be managed so the body can process them effectively with the help of medication and exercise. Planning meals around target carb levels will lead to a healthier life.

How much?

Work with your doctor to determine your target carb range for each meal. Start with approximately 45 – 60 grams of carbs per meal. Keep track of how your glucose levels change so you can adjust up or down accordingly. Your ideal carb intake level will depend on diet, medication, and other factors related to how you manage your diabetes.

Where are carbs found?

According to the American Diabetes Foundation, these are common sources of carbohydrates:

• Starchy foods: bread, cereal, rice, crackers, chips
• Vegetables like potatoes and peas
• Fruits
• Beans and soy products
• Milk and yogurt
• Sugary treats: soda, juice, cakes/cookies, candy

Check labels on packaged foods to see how many grams of carbs are found in each serving. Click here to see how many carbs are in some common foods that may not have labels. 

Are some carbs better than others?

Yes! Even if you have diabetes, you will still need carbs in your diet. Choose whole-grains and fruits rather than sweet snacks. Choosing healthier carbs will also give you necessary vitamins and nutrients, as well as fiber, which is essential for everyone. 

How can diabetics manage carbs?

You should set a meal plan that takes into account exercise, height, weight, age, medication, other medical conditions, and favorite foods. You can research various recipes that meet your carb requirements while still being delicious. If you learn to count your carbs and get the most meal enjoyment out of your allotted amount, it will be much easier to stick to your plan.

Palms West Hospital can help you determine your ideal carb intake. Check out our Diabetes Guide online for more information on living a happy and healthy life with type 1 or type 2 diabetes. Call Consult-A-Nurse® at 1-888-256-7723 to get advice on managing your carbs and diabetes. Palms West Hospital can help you live a healthier life. 

Related Posts:

Living with Diabetes

What You Should Know about Diabetes

When you’re pregnant, you’re eating for two. Pregnancy may be a great excuse to give in to those cravings for ice cream with pickles on top or just eat cereal for a week. Many women have unusual eating habits and food cravings during pregnancy. However, there are some foods that should be avoided for the safety of mother and baby.

During pregnancy, women should eat a well-balanced diet with fruits, vegetables, whole grains, lean protein, vitamins (especially folic acid), and minerals. There are many important health choices to make during pregnancy. Eating nutritious food is at the top of the to-do list for a healthy mother-to-be.

Avoid eating these foods:

• Raw meat, seafood, sushi, or shellfish (may have bacteria or other contaminants)
• Deli meat and smoked seafood (may have listeria, which leads to miscarriage, infection, or blood poisoning)
• Pâté and soft cheeses like brie, feta, and gorgonzola (may contain listeria)
• Unpasteurized milk, juice, or cider (may contain listeria and E. coli)
• Fish with mercury, such as shark and swordfish (may cause developmental delays and brain damage)
• Fish exposed to pollutants, such as bluefish, salmon, and trout
• Raw egg, which may also be found in dressings, custards, Hollandaise sauce, dough, and batter (may contain salmonella)
• Caffeine (some studies show it is okay in moderation; others link it to miscarriages)
• Alcohol (can lead to fetal alcohol syndrome and other birth defects and developmental delays)
• Unwashed vegetables (always clean thoroughly to remove toxoplasmosis)

Palms West Hospital has a fantastic obstetrics center called the New Life Center. We’re here to help you through each step of your pregnancy. Whether your family is just starting out or is expanding, we can guide you through the important process of carrying and delivering a healthy and happy baby. Call Consult-A-Nurse at 1-888-256-7723 if you have any questions or concerns about safe foods during pregnancy.  

Related Posts:

Ready to Have a Baby?

What You Should Know about Prenatal Nutrition

We’re all guilty of occasionally heading off to dreamland without brushing our teeth, but many people are unaware of the correlation between dental heath and general heath. Not only does good oral hygiene help prevent bad breath, tooth decay, and gum disease, but it also plays a big role in your overall health. Once you understand the connection, you’ll be more likely to take care of those pearly whites!

Our mouths are full of bacteria, most of which are harmless. While everyday oral care like brushing and flossing typically keeps the bacteria under control, harmful bacteria can run rampant and cause oral problems such as tooth decay and gum disease. Certain medications and some medical treatments may disrupt the normal balance of bacteria in the mouth, which makes it easier for those harmful bacteria to enter the bloodstream.

Some research suggests that dental health may affect, be affected by, or contribute to a variety of diseases and conditions including:

Professional Cleanings Linked to Lower Risk of Heart Attack, Stroke

If you look around while you’re grocery shopping, you’ll notice that the cereal aisles at most supermarkets are packed with bright and colorful boxes of sugary breakfast cereals marketed toward children, but kids aren’t the only ones eating them! There are better choices for people of all ages.

Adults who aren’t fans of cereal often grab a donut and coffee on their way to work and others skip breakfast entirely, which can lead to overindulging at lunchtime. The Weight-control Information Network, an information service of the National Institute of Diabetes and Digestive and Kidney Diseases, points out that breakfast gives you energy each morning. To start the day right, everyone needs a nutritious breakfast that includes fiber and protein.

Healthy Breakfast Choices

Time constraints are one of the main reasons that many people turn to high-calorie foods loaded with sugar and other carbohydrates–if they eat breakfast at all–but it is possible to enjoy a healthy breakfast even if you’re constantly on the run.

These easy healthy breakfast ideas are perfect when you and your family are pressed for time:

• wheat bagel with low-fat cream cheese
• banana and a glass of skim or low-fat milk
• slice of whole-wheat toast with a thin layer of peanut butter
• low-fat yogurt mixed with fruit or low-fat granola
• cinnamon applesauce

These healthy breakfast choices would be great on the weekends or whenever you have a bit more time:

• fresh fruit smoothies made with fruit juice and ice cubes
• breakfast burritos made with whole-wheat tortillas
• whole-wheat pancakes and turkey bacon or turkey sausage
• whole-wheat waffles
• scrambled eggs with wheat toast

Palms West Hospital cares about your nutrition needs! If you’re interested in making healthier eating choices or starting a weight-loss regimen and would like to find a doctor to help you meet your nutritional goals, contact our free Consult-A-Nurse® service for a physician referral at 1-888-256-7723. 

Related Posts:

Too Much Sodium Is Hard on Your Health

Tips for Diabetes Meal Planning

Many people will ring in the new year with parties, toasts, fireworks, and empty resolutions. Make resolutions you can keep in 2012.  If fitness is one of your goals, use these tips so your whole family can be fit this year.

I resolve to exercise regularly …

Schedule your exercise just like you would an important meeting or event. When “gym” or “jog” is on the calendar, it’s harder to skip over it.

I resolve to exercise while on the go …

At the mall, grocery store, or movie theater, park your car at the back of the lot and get in a short workout by walking the long way to your destination. Try to do your errands in a big shopping plaza that will allow you walk between stores instead of driving.

I resolve to exercise on the couch …

Whether you‘re watching the news or your favorite movie, you can do arm curls, leg lifts, stretches, or even work out on a treadmill or stationary bike from the comfort of your own living room.

I resolve to have a fitness support system …

Get together with friends who want to get in shape. Form a jogging group or take turns leading exercise routines (try workout videos for inspiration). The social aspect of a workout group will give you that extra incentive to get going.

I resolve to make exercise fun …

Video games are not just for kids anymore. Get yourself a Wii or Xbox Kinect and start getting in shape by playing interactive games that will make you work up a sweat. Many of the games can help you set, achieve, and evaluate fitness goals.

I resolve to get the whole family involved …

Playing a game of soccer or softball outside with the whole family is a great way to get a workout. Make a weekly tradition of taking a hike on a nearby nature trail or just a family walk around the block after dinner each day. The family dog will always be ready as a running buddy, so leash him up and get going.

I reseolve to keep it up …

If you aren’t seeing results right away, you may give up on exercising. Instead, set smaller goals and break up your workouts into shorter spurts throughout the day. You have to stick with it because it will be worth it!

I resolve to reward my efforts …

Make exercising worth your while. If there’s an item you’ve had your eye on at the mall or in your online shopping cart, promise to get it for yourself after meeting a fitness goal. You deserve a reward if you work hard for it.

Palms West Hospital wants you to get in shape this year. We’re here to help you set fitness goals and evaluate your progress. Meet with a doctor to determine the amount and type of exercise that’s safe and right for you. For more information or to get a physician referral, just call Consult-A-Nurse at  1-888-256-7723.

Related Posts

Arthritis-Friendly Exercise

Fitness Ideas for Your Family

Keeping Your Heart in Shape

The holiday season is a time to spend with your little sweeties. But too many sweets can lead to a visit to the dentist instead of the tooth fairy. Choose healthier treats for your family this holiday season. Try these tips to make new healthier traditions for your loved ones.

• Bake sugar cookies with whole-wheat flour instead of white flour (you can use half of each to start with).
• Decorate treats with dried fruits or healthy nuts.
• Snack on whole grain crackers and low-fat cheeses for a healthy appetizer alternative.
• Add fiber to a boxed treat mix by adding a handful of bran or oatmeal.
• Serve fruit and vegetable platters as a healthy snack.
• Add sliced fruit like apples and pears to a salad to give it a sweet twist.
• Dip veggies and whole grain chips in bean dip, low-fat mayo or dressing, or hummus.
• Try natural fruit butters to sweeten up whole wheat toast and crackers.
• Substitute buttermilk for butter for a healthier alternative when baking.
• Sweeten up a treat with fruit like strawberries or blueberries instead of sugary sprinkles and toppings.
• Use almonds, an antioxidant-rich choice for sprucing up a treat and adding a crunch.
• Try adding walnuts, another healthy nut that is rich in omega 3s.
• Use ginger and molasses, great cookie ingredients that are a healthy way to sweeten and spice a treat.
• Try butterscotch, which is rich and tasty without adding the extra fat of other sweeteners.
• Substitute eggs and oil for butter in many recipes to cut down on fat.
• Make sweet treats with real fruit puree and unflavored gelatin for a snack that will jiggle without adding any jiggle to your body.
• Use Neufchâtel cheese (less fat than other creamy cheeses) to give treats a smooth texture.
• Try applesauce as an oil substitute in boxed mixes.
• Bake snacks instead of deep frying them if the recipe calls for it.
• Use agave and stevia, natural sweeteners that will taste just as good as sugar (non-natural sugar substitutes can be dangerous to your health and are not recommended).
• Use unsalted low-fat butter or margarine instead of lard or shortening, which have dangerous fats.
• Add fresh or canned fruit to any cake or use it to decorate.

Everyone at Palms West Hospital wishes you a happy and healthy holiday season. If you have questions about your child's health, don't hesitate to contact us. Our Consult-A-Nurse servce, at 1-888-256-7723, is available 24 hours a day. 

Related Posts:

Incorporating Whole Grains in Your Diet

Too Much Sodium Is Hard on Your Health

The holiday season is one of the most festive times of year. It’s filled with family dinners, shopping excursions, and exciting parties, not to mention presents! Although they are fun, the stress of these extra activities often leaves people feeling tired, run-down, or downright sick.

Although you can’t control everything, taking a few preventative measures may help you stay healthy this holiday season.

Keep the following tips in mind this winter:

• Don’t stress. If something doesn’t turn out perfectly, life will go on. This is particularly true if you are traveling for the holidays. The World Health Organization reports that stress can result in physical problems.
• Exercise. Regular exercise is a great way to help combat stress during the holidays.
• Get enough sleep. The U.S. Department of Health and Human Services explains that most adults need between seven and eight hours of sleep per night. How well-rested you are can affect your physical and mental well-being.
• Take your vitamins. Vitamins can help give your immune system a natural boost.
• Eat right. It’s easy to overindulge on junk foods during the holidays, but the National Institutes of Health suggests planning healthy holiday meals.
• Wash your hands. Shaking hands with friends and family during the holidays and opening presents is fun, but it also spreads germs. The Centers for Disease Control reports that keeping your hands clean is one of the best ways to avoid illness and prevent the spread of germs to other people.

If you unfortunately wind up sick during the holidays despite taking preventative measures, use Palms West Hospital’s convenient Find a Physician directory or contact Consult-A-Nurse®, our free physician healthcare referral service, at 1-888-256-7723.  

Related Posts:

Protecting Your Family During Flu Season

How to Stay Healthy Through the Holidays

The steady thump thump thump of your heartbeat is a comforting rhythm. Exercise and excitement can amp up the pace. But an irregular heartbeat is not something you should ignore. In irregular heartbeat may be referred to as an arrhythmia or a palpitation. There are different types of irregular heartbeats that can mean different things.

The average person’s heart should beat 60 to 100 times per minute. People who exercise regularly or take medication for a slowed heartbeat may have a rate that is below 55 beats per minute.

• Tachycardia is when the heart beats over 100 beats per minute. 
• Bradycardia is a significantly slowed heartbeat.
• Extrasystole is a sporadic extra heartbeat.

Experiencing heart palpitations may be a serious problem if you:

• Have diagnosed heart disease at the onset of palpitations
• Have risk factors for heart disease
• Have an abnormal heart valve
• Have an abnormality in your electrolytes such as low potassium

You should consult a doctor as soon as possible if:

• You have more than 6 extra heartbeats per minute or extra heartbeats in 3’s or more
• Your heart palpitations change pattern
• Your pulse is over 100 beats per minute while resting

You may have a serious problem and should call 9-1-1 if:

• You fall in and out of consciousness
• You have difficulty breathing
• You experience chest pain
• You are sweating heavily
• You feel dizzy or lightheaded 

If you suspect you may have a heart arrhythmia, your doctor can administer an EKG (electrocardiogram) or other heart monitoring test to properly diagnose your condition. Some arrhythmias can be treated with medication, surgery, or other procedures.

Some heart arrhythmias can put you at higher risk for stroke or heart failure. However, many people live their whole lives with arrhythmias without any major problems. You should always carefully monitor your heart rate, especially during exercise if you have any irregularities.

Everyone marches to the beat of his or her own heart, so you need to know what is normal for you. Palms West Hospital can help you measure, monitor, and maintain your heartbeat. Our Heart & Vascular Care team is dedicated to keeping your ticker in tip top shape. 

Related Posts:

Fitness Ideas for Your Family

How to Choose a Cardiologist

Why You Might Need an Ultrasound

An emergency comes at you fast. You don’t have time to get prepared for impact. That’s why the Palms West Hospital’s Emergency Care Center is here for your family. If an emergency occurs, dial 9-1-1 first for immediate response. Our medical staff will be ready and waiting to treat you.

Palms West Emergency Care Center can treat infants, children, and adults any time of day or night. From the moment you arrive, our highly qualified staff will help you handle your emergency. Your care and treatment needs will be assessed and processed by our triage staff who are trained to determine the necessary level of care for any individual.

Palms West has a specialized Pediatric Emergency Department. Our Board Certified physicians are experts in treating children. This separate facility is available from 1 pm to 1 am every day of the week. Children can be treated in a comfortable and unique setting designed just for them. 

Our emergency room wait times are posted online and updated every half hour. Wait time is considered the time from when you arrive to the time you are greeted by a qualified medical professional. The average national wait time is one hour. Palms West strives to make this time less for you and your family. We work hard to streamline our emergency room so you can get the care you need as soon as possible.

Some of the most common issues at the Palms West Emergency Care Center include: heart attack and stroke symptoms; allergic reactions to insects, foods, or contact with environmental factors; bites; and broken bones.

Our dedicated staff will determine the severity of the problem, establish a course of treatment, and implement that treatment as quickly as possible. Your family’s health and safety are paramount in our emergency room.

Establish your free emergency card today to help you get the best care possible in the case of an emergency. Fill out the online form or call 1-866-442-2362 to get your own card. Don’t wait until an emergency occurs; be ready before it happens. The most important aspect of successful emergency treatment is access to pertinent details about the patient.

Visit Palms West Hospital online or stop in to check out our state-of-the-art emergency facility. We hope your family won’t face an emergency, but if you do, we’re here for you!

Related Posts:

Staying Safe This Halloween

Toy Safety 101

The holiday season is rapidly approaching, and it is a time for giving, visiting, and enjoying family. However, it is also a highly stressful time. This year, it is extremely important to keep that added stress in check, as Americans are under an inordinate amount of pressure during the current economic downturn. According to an article from The New American Foundation, the average American is under tremendous stress from the decline of the housing market, stagnant wages, rising costs in education, and other unavoidable middle-class costs. High levels of stress can cause physical and mental health issues.

Signs of Stress:  High levels of stress can manifest in many ways. Frequent headaches, dizziness, nausea, and heartburn are a few indicators of stress according to the American Institute of Stress. Other common symptoms are back and body aches, anxiety, panic attacks, social withdrawal, and just a feeling of being overwhelmed.  Untended, chronic stress can evolve and lead to heart disease, obesity, depression, and other serious disorders. But enough of the bad news. The good news is that there are ways to alleviate the stresses of everyday life.

Stress Relief:  Reducing the stress in your life is easier said than done, but there are steps that can be taken that will really help over time.

• Take time every day for an activity that is just for you. Try yoga, meditation or some other type of relaxation. Do something to slow down and improve your attitude and frame of mind.

• Exercise.  Physical activity is a great stress reducer. Not only does it stretch your muscles, but it also provides for an escape from other activities. Those who exercise usually see improved sleep and more effective weight management. An article from Stress Kinetics suggests that routine exercise also improves the perception of stress, making it easier to deal with on an ongoing basis.

• Eliminate or reduce the issues in life that are getting out of control. If it is a bad relationship or employer, consider life changes that will take some conflict out of your life.

Facing Stress: Stress can affect your personal life, your health, and your livelihood, so it is important not to ignore it. Indeed, if stress gets out of control, your entire life will get out of synch. If you cannot combat stress on your own, be sure to ask for help.

At Palms West Hospital, we want to help protect your health. If you have questions or need a physician referral, just call Consult-A-Nurse® at 1-888-256-7723. Here’s wishing you a stress-free holiday season.

Related Posts:

Fitness Tips for Your Family

How to Keep Your New Year’s Resolution