Category Archives: Expert Health Advice

Heart-Healthy Treats for You and Your Valentine

Posted on: February 11, 2015

Heart-Healthy Treats for You and Your Valentine

By Pat Talio

I hope this headline caught your attention. I know most people feel not snacking should have been a one of your New Year’s resolutions but in contrast, snacking can be an important part of a heart-healthy diet.
Consider this, if there is more than 3 hours between your meals there are benefits to adding a snack.
1) to avoid being over hungry at meal time, which often leads to overeating at your next meal,
2) better blood sugar control, and
3) sustained energy.

The keys to picking a heart-healthy snack are portion size and quality.
Portion Size:  200 calories or less
Quality:  Be high infiber, contain lean protein (preferably plant-based), be low in sugar and sodium, and have no saturated or trans fat

The results are in; here are the Top 10 Heart-Healthy Snacks for 2015!
Number 10 - 6 ounces of plain Greek yogurt with ¼ cup of fresh or frozen blueberries and 2 teaspoons of chia seeds with an optional garnish of chopped fresh mint
(144 calories, 3 g fiber, 2 g fat, 18 g protein)
Number 9 - Roasted Chickpeas with Parmesan Cheese (see recipe below)
Number 8 - 3 cups popped popcorn, jazzed up with 1 teaspoon of canola oil and a sprinkle of ground cinnamon, cayenne and unsweetened cocoa powder
(129 calories, 3.5 g fiber, 5 g fat and 3 g protein)
Number 7 – 1.5 cups steamed Edamame in the Pod
(160 calories, 12 g fiber, 15g protein, 3 g fat)
Number 6 – 2 ounces of hummus (try a white or black bean hummus for variety) with 1 cup crudité
(158 calories, 6 g fiber, 4 g protein, 5 g fat)
Number 5 - ½ apple with 1 tablespoon of natural almond butter
(145 calories, 9 g fat, 4 g fiber, 3 g protein)
Number 4 - ½ cup low fat cottage cheese with ¼ cup of raspberries and 1 tablespoon of slivered almonds
(153 calories, 15 g pro, 6 g fat, 2 g fiber
Number 3 – 1 tablespoon of natural peanut butter on 2 whole grain crisp breads (Wasa High Fiber Crisp bread)
(167 calories, 6 g protein, 6 g fiber, 8 g fat)
Number 2 - 30 unsalted pistachio nuts
(102 calories, 4 g protein, 8 g fat, 2 g fiber)
And the Number 1 Heart Healthy Snack for 2015 is…
strawberry_chocolate covered w Walnuts 4 large, whole strawberries dipped in ½ ounce of melted dark chocolate topped with 1.5 teaspoons of chopped walnuts
(187 calories, 2g pro, 12 g fat, 3.5 g fiber) !

 

Spicy Roasted Chickpeas
Courtesy of eat-yourself-skinny.com

INGREDIENTS
1 Tbsp olive oil
1 1/2 tsp chili powder
1 1/2 tsp ground cumin
1/4 tsp salt
1/8 tsp cayenne pepper
2 (15.5 oz.) cans chickpeas, rinsed, drained and patted dry

INSTRUCTIONS
1. Preheat oven to 400 degrees F.
2. Arrange racks in top and bottom thirds of oven. Stir together oil, chili powder, cumin, salt and cayenne in a large bowl. Add chickpeas and toss to coat.
3. Divide chickpeas between two large rimmed baking sheets. Bake, shaking pans occasionally and rotating pans from top to bottom shelves after 20 minutes, until chickpeas are browned and crisp, about 35 to 40 minutes.
4. Serve warm or at room temperature.

NUTRITIONAL INFORMATION
Serving Size (serves 6): 1/3 cup • Calories: 141 • Fat: 4 g • Fiber: 5 g • Protein: 6 g

Find more delicious and nutritious recipes check out www.nwhc.net/recipes

For more information on heart health, read blog posts from NWH’s Chief of Cardiology, Dr. Robert Pilchik.

Editor’s Note:
Pat Talio, MS, RD, CDE, CDN, is the Outpatient Nutrition Program Coordinator at Northern Westchester Hospital.

 

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Detroit Tiger Victor Martinez’ Torn Meniscus

Posted on: February 6, 2015

By Dr. Victor Khabie

I recently spoke with Jason Beck, a writer for MLB.com about Detroit Tiger Victor Martinez’ torn meniscus.

new york orthopedist, orthopedic surgeon westchester

Dr. Victor Khabie, Co-Chief of Orthopedic Surgery, Director of Sports Medicine, Orthopedic and Spine Institute, Northern Westchester Hospitl

A torn meniscus is one of the three most common sports-related knee injuries. Made of cartilage, the meniscus is the knee’s “shock absorber,” and a tear causes pain and dysfunction. Another common knee injury is to the anterior cruciate ligament (ACL), a key ligament stabilizing the knee. And lastly, a torn medial collateral ligament (MCL), which keeps the tibia (shinbone) in place, usually consists of a partial tear.

There are two types of surgeries that can be done to repair a torn meniscus: The first, a partial meniscectomy which is a minor surgery where a small piece of the meniscus is clipped. The average recovery time for this procedure is four to six weeks. The other option would be reattachment surgery, which is more complex and recovery could take months.

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Dr. Mitchell Roslin’s Surgical Weightloss Blog

Posted on: February 5, 2015

Mitchell S. Roslin is well known throughout the world for his work as a bariatric surgeon and thought provoking research. He has been a visiting scholar and professor, operating and speaking in Spain, Italy, Turkey, Israel, United Arab Emirates, Saudi Arabia, Bahrain and Kuwait. He is invited to lecture throughout the world and has written multiple articles of note in the medical literature.

Read Dr. Mitchell Roslin’s Blog here:  http://nwhsurgicalweightloss.org/blog/author/admin/

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Kids and the Flu: Symptoms, When to Seek Care

Posted on: January 29, 2015

Flu Season’s in High Gear: How to Protect and Care for Your Kids

By Dr. Pete Richel

We are now in the middle of Influenza season (“the Flu”), which is typically October ID-100228285_Boy And Vaccine Syringe by Sura Nualpradidthrough March. Locally we did not see much of this in October and November, but it commenced last month and is going strong.

Most of the positive cultures are revealing Influenza type A, and even though the Influenza vaccine was not a great match this year, we still encourage all to receive it, since it may be protective against some strains, and we find no significant down side.

All children 6 months and older should be vaccinated against the flu.
-Centers for Disease Control and Prevention

It’s not too late to receive this at your doctor’s office. The vaccine is approved for those 6 months of age and older. When someone gets “the Flu” at any age, the classic symptoms are:

  • temperature instability (fever) as the body’s immune system fights for us,
  • generalized achiness,
  • and a rather hacking cough.

“…frequent hand washing for patients and their caretakers
will help to prevent contagion.”

When any of these symptoms occur, bring your child to see your pediatrician. We can evaluate them with a physical exam, of course, and we can do a rapid Flu test and make the diagnosis in minutes. If the test is positive, then we can prescribe Tamiflu, a medication which may lessen the severity of symptoms, and may shorten the usual week long course of the illness.

In addition, it is always prudent to keep up with plenty of fluids to prevent dehydration and the need for hospitalization. And we all know that good frequent hand washing for patients and their caretakers will help to prevent contagion. This is something that you don’t want to share!

According to the Centers for Disease Control and Prevention, “some children are at especially high risk.” Children at greatest risk of serious flu-related complications include the following:
1. Children younger than 6 months old -These children are too young to be vaccinated. The best way to protect them is to make sure people around them are vaccinated
2. Children aged 6 months up to their 5th birthday.
3. American Indian and Alaskan Native children.
4. Children with chronic health problems, such as: Asthma, neurological and neurodevelopmental conditions, Chronic lung disease, Heart disease, Diabetes or a weakended immune system.

Editor’s Note:
Peter Richel, MD, FAAP is Chief of Pediatrics at Northern Westchester Hospital. He is a member of Westchester Health Associates and has practiced on Smith Avenue in Mt. Kisco since 1990. Dr. Pete has authored “Happy and Healthy,” a book on wellness in the first year of life, and produced a CD of children’s songs called “Welcome to Dr. Pete’s Office.” Both of these are intended to educate and entertain children and their families.

Dr. Pete, as he’s fondly known, has received numerous recognitions including: Castle Connolly Top Doctor, Top Pediatrician by the Consumer’s Research Council of America and honored with Patients’ Choice Awards and Compassionate Doctor Awards.

Photo Credit: Sura Nualpradid / FreeDigitalPhotos.net

 

Plant-based Diet Considered Healthiest by Dietitian

Posted on: January 28, 2015

Healthful Eating: The Plant-based Diet

By Jill Ashbey-Pejoves

As a dietitian I am often asked what I consider to be the healthiest diet. This is an easy question to answer because the research is fairly clear that a plant-based diet is best for farmers market 2overall health. You may be wondering exactly what a plant-based diet is. Well the definition ranges from one in which no animal products are consumed, a vegan diet, to one in which some animal products are consumed and not others, a vegetarian diet, to one in which all foods are consumed, but plant foods comprise the majority, a flexitarian or Mediterranean diet. A well balanced plant-based diet provides all the essential amino acids necessary for adequate protein and is high in fiber.

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