Surviving a heart attack requires prompt identification of the warning signs and quick medical treatment. Do you know the signs of a heart attack?
A heart is a muscle that receives oxygenated blood from the coronary arteries. When one or more of these arteries become blocked, oxygen rich blood can not reach the heart muscle. Muscles that do not get enough oxygen will die. When a heart muscle dies it is called a heart attack or a myocardial infarction.
A heart attack can involve one section of the heart or many areas. The more areas involved the more serious the condition. The good news is that with prompt medical attention, the amount of permanent damage to your heart can be significantly reduced. Various treatments are available to open these clogged arteries and restore blood flow. The faster that you receive these treatments the better your prognosis.
Recognizing signs of a heart attack are very important. The most common sign is chest pain, pressure in the chest, or a feeling of a “heavy” weight on your chest. Pain can extend down either arm, although the left arm and shoulder is most common. The pain or pressure feeling can also extend into your neck and shoulders. Many people initially describe the pain as a feeling of “indigestion.” You may experience trouble breathing, shortness of breath, or feel nauseated. Many people also have a cold sweat.
In the past few years, many research studies have shown that women have slightly different symptoms. Women tend to have more vague aches and pains in the chest and complain of a feeling of sudden “exhaustion.” People with diabetes tend to experience have more complaints of a sudden feeling of weakness and general body aches.
If you suspect that you may be having a heart attack, phone emergency medical services
immediately. Do not attempt to drive yourself or drive someone else to the hospital. Ambulance personnel are highly trained professionals that can begin life saving treatments before you arrive in the hospital.
While waiting for the ambulance, sit quietly. Do not attempt to walk or climb stairs to meet the ambulance. If your doctor has prescribed Nitroglycerin medication, you should take it. Follow the instructions on the bottle carefully.
At your next doctor’s appointment ask him if you should take an aspirin. Aspirin can help with the blood flow to the heart muscle. There are some contraindications, so it is best to talk with your doctor. Do not drink water or eat any food while waiting for the ambulance. This will increase the chance of vomiting.
If the heart attack involves large areas of the heart or your heart rhythm changes, a cardiac arrest can occur. A cardiac arrest occurs when the heart stops working. The blood flow to the brain and body stops. Cardiopulmonary resuscitation (CPR) and a defibrillator are needed. If you have not taken a CPR course, consider taking one. It can save a life!
Once you arrive in the hospital you will be put on a cardiac monitor. This will monitor your hearts rhythm and alert the staff to any changes. An electrocardiogram will be done. This test shows different angles of the heart and will tell the doctor what part of the heart muscle is involved. It is not painful and only takes a few minutes to complete. An intravenous line will be started and blood will be drawn. Blood tests will help to diagnose the heart attack. You will also be given some oxygen. In most cases it will be given through small tubes in your nose.
After a heart attack is diagnosed, the emergency department doctor will discuss the various treatment options. Medications may be given to help open the clogged arteries or he may recommend a surgical procedure. The decision will be based on the hospital’s capabilities and your health.
Written by Elizabeth Molle - © 2002 Pagewise
Tuesday, February 27, 2007
3 ways to protect your skin from cancer and aging
Protect your skin from skin cancer and the effects of aging by following these three simple yet effective skincare tips.
There are two skin conditions that every person is afraid to even think about: skin cancer and aging. No one wants their skin to look old and certainly no one wants to be diagnosed with skin cancer. There are three easy ways to steer clear of both conditions.
1) Get smart about sunscreen. It is alarming to think about all the people who still don’t use sunscreen despite the fact that cases melanoma are rapidly increasing. You can love to be in the sun but you shouldn’t ignore the risks of doing so. To be safe, when you plan to spend a day in the sun, bring along plenty of sunscreen. There is absolutely no point in wearing sunscreen if it is not broad-spectrum. You need a sunscreen that protects against both UVA and UVB rays. Otherwise you aren’t protecting your skin much at all.
Reapply sunscreen every two to four hours for maximum protection. It is also necessary to reapply sunscreen after every time you get out of the water. Even if the label on the sunscreen bottle says something like “all day protection,” or “lasts for 8 hours,” don’t fall for that trick. The fact of the matter is, no sunscreen is still pulling its weight after about 4 hours.
If you hate the thick sticky feeling that sunscreen leaves on your skin (who doesn’t hate that), try using a sunscreen that says it is sheer or goes on light. It would be a terrible shame to skip sunscreen because you hate the feel and then wind up with permanent skin damage a few years down the road.
Apply a liberal coat; use no less than a glob the size of a ping pong ball to cover your whole body during each application.
2) Never, ever use a tanning bed. Tanning beds used to be considered safe because they used primarily UVA rays which are not the rays that cause sunburn. These “safe” rays are now known to be even more dangerous to your skin’s health than the UVB rays. UVB rays are the rays that cause immediate but temporary problems on the surface of your skin but UVA rays do silent yet permanent damage that shows up years later. The UVA rays emitted from a tanning bed will at least cause excessive wrinkling and at worse skin cancer, both of which are conditions to be avoided when possible.
3) See a dermatologist. Your skin needs to be examined regularly by a professional. If a dermatologist detects skin cancer in its early stages it is usually completely curable. If the cancer isn’t caught until much later, it can be deadly. To get free skin cancer screenings, go the American Academy of Dermatology Web site and click on the link that says “Skin Cancer Screening.” Just type in your city and state to find a certified dermatologist near you who conducts free screenings. A dermatologist can also help you slow down or reverse aging effects and wrinkles through laser procedures, prescriptions, or just good skincare advice.
Written by Angela McKendree - © 2002 Pagewise
There are two skin conditions that every person is afraid to even think about: skin cancer and aging. No one wants their skin to look old and certainly no one wants to be diagnosed with skin cancer. There are three easy ways to steer clear of both conditions.
1) Get smart about sunscreen. It is alarming to think about all the people who still don’t use sunscreen despite the fact that cases melanoma are rapidly increasing. You can love to be in the sun but you shouldn’t ignore the risks of doing so. To be safe, when you plan to spend a day in the sun, bring along plenty of sunscreen. There is absolutely no point in wearing sunscreen if it is not broad-spectrum. You need a sunscreen that protects against both UVA and UVB rays. Otherwise you aren’t protecting your skin much at all.
Reapply sunscreen every two to four hours for maximum protection. It is also necessary to reapply sunscreen after every time you get out of the water. Even if the label on the sunscreen bottle says something like “all day protection,” or “lasts for 8 hours,” don’t fall for that trick. The fact of the matter is, no sunscreen is still pulling its weight after about 4 hours.
If you hate the thick sticky feeling that sunscreen leaves on your skin (who doesn’t hate that), try using a sunscreen that says it is sheer or goes on light. It would be a terrible shame to skip sunscreen because you hate the feel and then wind up with permanent skin damage a few years down the road.
Apply a liberal coat; use no less than a glob the size of a ping pong ball to cover your whole body during each application.
2) Never, ever use a tanning bed. Tanning beds used to be considered safe because they used primarily UVA rays which are not the rays that cause sunburn. These “safe” rays are now known to be even more dangerous to your skin’s health than the UVB rays. UVB rays are the rays that cause immediate but temporary problems on the surface of your skin but UVA rays do silent yet permanent damage that shows up years later. The UVA rays emitted from a tanning bed will at least cause excessive wrinkling and at worse skin cancer, both of which are conditions to be avoided when possible.
3) See a dermatologist. Your skin needs to be examined regularly by a professional. If a dermatologist detects skin cancer in its early stages it is usually completely curable. If the cancer isn’t caught until much later, it can be deadly. To get free skin cancer screenings, go the American Academy of Dermatology Web site and click on the link that says “Skin Cancer Screening.” Just type in your city and state to find a certified dermatologist near you who conducts free screenings. A dermatologist can also help you slow down or reverse aging effects and wrinkles through laser procedures, prescriptions, or just good skincare advice.
Written by Angela McKendree - © 2002 Pagewise
Nutritional benefits of apples
Ever wonder about the nutritional benefits of apples? "An apple a day keeps the doctor away" This old adage may be truer that you think.
An apple a day keeps the doctor away" This old adage may be truer than you think. Recent studies have suggested that the consumption of apples can help control weight gain, lower the risk of heart disease and fight cancer. Though most people think the flesh of the apple is the most delicious part, the skin is definitely the most nutritious.
The apple skin contains 4 milligrams of quercetin, an anti-oxident compound preventing oxygen molecules from damaging individual cells. This can prevent cell changes that can lead to cancer. A Finnish study concluded that men who had the highest intake of quercetin lowered their risk of heart disease by 20%. This compound has also been shown to inhibit the growth of tumors and keep cancer cells from spreading.
The insoluble fiber found in apples is responsible for a host of other benefits. The apple skin is considered roughage and is a great remedy for constipation. Insoluble fiber also helps the digestive tract run smoothly, helping to prevent diverticulosis, a condition which can lead to colon cancer. Another benefit of insoluble fiber is its "filling" effect, this being an effective appetite supressant.
Apples also contain soluble fiber, which has the opposite affect of insoluble fiber, forming a gel-like material in the digestive tract that can help lower cholesterol, as well as, the risk of stroke and heart disease. One of the soluble fibers found in apples is called pectin. Pectin reduces the amount of cholesterol produced in the liver, slows digestion and and the rise of blood sugar making it ideal for diabetes patients.
To get the maximum amount of benefit from your apple, be sure to choose a variety that browns easily, like Granny Smith. Finally, don't substitute apple juice for an apples. Though it contains some iron and potassium, apple juice contains little of the beneficial compounds quertecin and fiber.
Written by Lisa Carattini - © 2002 Pagewise
An apple a day keeps the doctor away" This old adage may be truer than you think. Recent studies have suggested that the consumption of apples can help control weight gain, lower the risk of heart disease and fight cancer. Though most people think the flesh of the apple is the most delicious part, the skin is definitely the most nutritious.
The apple skin contains 4 milligrams of quercetin, an anti-oxident compound preventing oxygen molecules from damaging individual cells. This can prevent cell changes that can lead to cancer. A Finnish study concluded that men who had the highest intake of quercetin lowered their risk of heart disease by 20%. This compound has also been shown to inhibit the growth of tumors and keep cancer cells from spreading.
The insoluble fiber found in apples is responsible for a host of other benefits. The apple skin is considered roughage and is a great remedy for constipation. Insoluble fiber also helps the digestive tract run smoothly, helping to prevent diverticulosis, a condition which can lead to colon cancer. Another benefit of insoluble fiber is its "filling" effect, this being an effective appetite supressant.
Apples also contain soluble fiber, which has the opposite affect of insoluble fiber, forming a gel-like material in the digestive tract that can help lower cholesterol, as well as, the risk of stroke and heart disease. One of the soluble fibers found in apples is called pectin. Pectin reduces the amount of cholesterol produced in the liver, slows digestion and and the rise of blood sugar making it ideal for diabetes patients.
To get the maximum amount of benefit from your apple, be sure to choose a variety that browns easily, like Granny Smith. Finally, don't substitute apple juice for an apples. Though it contains some iron and potassium, apple juice contains little of the beneficial compounds quertecin and fiber.
Written by Lisa Carattini - © 2002 Pagewise
Cancer Drug May Turn Immune System Against Tumors
THURSDAY, Feb. 22 (HealthDay News) -- Researchers from Rockefeller University say that the cancer drug bortezomib (Velcade) has the potential to enhance cancer patients' immunity to tumors.
The new research suggests that when treating cancer, it's not just killing the cancer cells that matters. How they are killed may be just as important in determining the effectiveness of a cancer treatment.
For a study published this week online by the journal Blood, researchers tested the effects of the chemotherapy drug bortezomib in tissue culture containing multiple myeloma cells. Multiple myeloma is a cancer of immune cells in the bone marrow.
The researchers found that bortezomib's action on cancer cells may enable the immune system to recognize them, which could potentially help cancer patients' fight the disease more effectively.
After exposure to bortezomib, the multiple myeloma cells died in such a way that a heat shock protein, called hsp90, migrated to their surfaces. A group of immune cells, called dendritic cells, are activated when they encounter hsp90 on the dying tumor cells. This causes the dendritic cells to ingest the dying cancer cells and present them to memory and killer T-cells.
If replicated in humans, this progression could potentially lead to enhanced immunity.
"If you could directly target the drug to these cells, it may be sufficient enough to create a vaccine. The exposure of heat shock proteins on dying cells represents an immunogenic form of cell death," Madhav Dhodapkar, head of the Laboratory of Tumor Immunology and Immunotherapy at Rockefeller University, said in a prepared statement.
The immunity-enhancing effects of bortezomib also seem to extend to other types of cancers.
When the researchers treated lymphoma and breast cancer cells with bortezomib, the dying cells experienced the same increase in hsp90.
What is unclear is whether these findings will extend to actual immune responses in humans. If it does, the researchers hope to directly target tumors in cancer patients.
"A simple experiment that hasn't been done yet is simply injecting bortezomib directly into tumors. By directly targeting the tumor, rather than injecting the drug intravenously, we may be able to take better advantage of bortezomib's distinct properties," said Dhodapkar.
By Krisha McCoy
HealthDay
Thursday, February 22, 2007
The new research suggests that when treating cancer, it's not just killing the cancer cells that matters. How they are killed may be just as important in determining the effectiveness of a cancer treatment.
For a study published this week online by the journal Blood, researchers tested the effects of the chemotherapy drug bortezomib in tissue culture containing multiple myeloma cells. Multiple myeloma is a cancer of immune cells in the bone marrow.
The researchers found that bortezomib's action on cancer cells may enable the immune system to recognize them, which could potentially help cancer patients' fight the disease more effectively.
After exposure to bortezomib, the multiple myeloma cells died in such a way that a heat shock protein, called hsp90, migrated to their surfaces. A group of immune cells, called dendritic cells, are activated when they encounter hsp90 on the dying tumor cells. This causes the dendritic cells to ingest the dying cancer cells and present them to memory and killer T-cells.
If replicated in humans, this progression could potentially lead to enhanced immunity.
"If you could directly target the drug to these cells, it may be sufficient enough to create a vaccine. The exposure of heat shock proteins on dying cells represents an immunogenic form of cell death," Madhav Dhodapkar, head of the Laboratory of Tumor Immunology and Immunotherapy at Rockefeller University, said in a prepared statement.
The immunity-enhancing effects of bortezomib also seem to extend to other types of cancers.
When the researchers treated lymphoma and breast cancer cells with bortezomib, the dying cells experienced the same increase in hsp90.
What is unclear is whether these findings will extend to actual immune responses in humans. If it does, the researchers hope to directly target tumors in cancer patients.
"A simple experiment that hasn't been done yet is simply injecting bortezomib directly into tumors. By directly targeting the tumor, rather than injecting the drug intravenously, we may be able to take better advantage of bortezomib's distinct properties," said Dhodapkar.
By Krisha McCoy
HealthDay
Thursday, February 22, 2007
Calcium, Vitamin D Supplements Cut Fracture Risk
FRIDAY, Feb. 16 (HealthDay News) -- Even a short period of calcium and vitamin D supplementation can greatly reduce the risk of stress fractures (overuse injuries to the bone) in women, a U.S. study finds.
The study included more than 5,200 female U.S. Navy recruits, ages 17 to 35, doing eight weeks of basic training. They were divided into two groups -- one group received daily pill supplements of 2,000 mg of calcium and 800 IU of vitamin D, while the other group received placebo pills.
Vitamin D helps the body absorb calcium, which is vital to bone formation and repair.
During the study, 170 of the recruits in the placebo group suffered stress fractures, 25 percent more than the group taking the supplements. The researchers also noted that a history of exercise decreased risk among women in the study, while cigarette smoking increased the risk.
"What really surprised us is that calcium/vitamin D supplements made a significant difference in such a short period of time. Frankly, we were not sure we would see any statistically significant results in only eight weeks," principal investigator Joan Lappe, a professor of nursing and medicine at Creighton University in Omaha, Neb., said in a prepared statement.
She said these findings in military recruits may also apply to high-school track and field athletes, who are at increased risk for stress fractures.
"It appears that supplementation with calcium and vitamin D provides a health-promoting, easy and inexpensive intervention that does not interfere with training goals," Lappe said.
The study was presented this week in San Diego at the annual meeting of the Orthopaedic Research Society.
By Robert Preidt
HealthDay
Friday, February 16, 2007
The study included more than 5,200 female U.S. Navy recruits, ages 17 to 35, doing eight weeks of basic training. They were divided into two groups -- one group received daily pill supplements of 2,000 mg of calcium and 800 IU of vitamin D, while the other group received placebo pills.
Vitamin D helps the body absorb calcium, which is vital to bone formation and repair.
During the study, 170 of the recruits in the placebo group suffered stress fractures, 25 percent more than the group taking the supplements. The researchers also noted that a history of exercise decreased risk among women in the study, while cigarette smoking increased the risk.
"What really surprised us is that calcium/vitamin D supplements made a significant difference in such a short period of time. Frankly, we were not sure we would see any statistically significant results in only eight weeks," principal investigator Joan Lappe, a professor of nursing and medicine at Creighton University in Omaha, Neb., said in a prepared statement.
She said these findings in military recruits may also apply to high-school track and field athletes, who are at increased risk for stress fractures.
"It appears that supplementation with calcium and vitamin D provides a health-promoting, easy and inexpensive intervention that does not interfere with training goals," Lappe said.
The study was presented this week in San Diego at the annual meeting of the Orthopaedic Research Society.
By Robert Preidt
HealthDay
Friday, February 16, 2007
Caffeine may be good for some aging hearts
Reuters Health
Wednesday, February 21, 2007
NEW YORK (Reuters Health) - Drinking caffeinated beverages on a regular basis may provide significant protection against death from heart disease in the elderly who have normal levels of blood pressure, according to data from a large U.S. health and nutrition study.
Drinking caffeinated beverages may induce a "healthy" rise in blood pressure that counteracts the drop in blood pressure that occurs after a meal, a phenomenon that becomes more pronounced as people age, researchers note.
Among 6,594 adults participating in the study, 426 died of heart disease during a 9-year period. For subjects 65 years of age or older, the researchers found that greater daily consumption of caffeinated beverages was associated with a lower risk of death from heart disease. This acted in a dose-response fashion - the higher the caffeine level, the lower the risk, and visa versa.
People who consumed four or more servings of caffeinated beverages daily had a 53-percent lower risk of death from heart disease compared with those who consumed less than half a serving daily. Subjects who consumed two to four servings per day had a 32-percent lower risk of dying from heart disease.
Caffeinated ground coffee and caffeinated instant coffee, both of which have relatively large amounts of caffeine per serving, were the only specific beverages associated with a statistically significant protective effect, the authors note.
This apparent protective effect of caffeinated coffee consumption was not seen in people with severe high blood pressure or those who were younger than 65 years of age.
Studies on caffeine and heart disease have yielded conflicting results, note principal investigator Dr. James A. Greenberg and colleagues from Brooklyn College of the City University of New York. "It is possible that the conflict is due to differences between nonelderly and elderly persons," they point out, noting that one study found that drinking coffee increased the risk in younger subjects and that the level of risk decreased with increasing age.
As mentioned, caffeine may protect against heart disease death in the elderly by preventing a decline in blood pressure after meals, a phenomenon that becomes increasing more pronounced with age.
If confirmed, the current findings could have important ramifications, the authors conclude, given that coffee is widely consumed and heart disease is one of the leading causes of death in the elderly.
SOURCE: American Journal of Clinical Nutrition, February 2007.
Reuters Health
Wednesday, February 21, 2007
NEW YORK (Reuters Health) - Drinking caffeinated beverages on a regular basis may provide significant protection against death from heart disease in the elderly who have normal levels of blood pressure, according to data from a large U.S. health and nutrition study.
Drinking caffeinated beverages may induce a "healthy" rise in blood pressure that counteracts the drop in blood pressure that occurs after a meal, a phenomenon that becomes more pronounced as people age, researchers note.
Among 6,594 adults participating in the study, 426 died of heart disease during a 9-year period. For subjects 65 years of age or older, the researchers found that greater daily consumption of caffeinated beverages was associated with a lower risk of death from heart disease. This acted in a dose-response fashion - the higher the caffeine level, the lower the risk, and visa versa.
People who consumed four or more servings of caffeinated beverages daily had a 53-percent lower risk of death from heart disease compared with those who consumed less than half a serving daily. Subjects who consumed two to four servings per day had a 32-percent lower risk of dying from heart disease.
Caffeinated ground coffee and caffeinated instant coffee, both of which have relatively large amounts of caffeine per serving, were the only specific beverages associated with a statistically significant protective effect, the authors note.
This apparent protective effect of caffeinated coffee consumption was not seen in people with severe high blood pressure or those who were younger than 65 years of age.
Studies on caffeine and heart disease have yielded conflicting results, note principal investigator Dr. James A. Greenberg and colleagues from Brooklyn College of the City University of New York. "It is possible that the conflict is due to differences between nonelderly and elderly persons," they point out, noting that one study found that drinking coffee increased the risk in younger subjects and that the level of risk decreased with increasing age.
As mentioned, caffeine may protect against heart disease death in the elderly by preventing a decline in blood pressure after meals, a phenomenon that becomes increasing more pronounced with age.
If confirmed, the current findings could have important ramifications, the authors conclude, given that coffee is widely consumed and heart disease is one of the leading causes of death in the elderly.
SOURCE: American Journal of Clinical Nutrition, February 2007.
Reuters Health
Low-fat eating in restaurants
Low-fat eating in restaurants Low-fat dining in restaurants is very possible if you know what to watch out for.
Restaurants can be real land mines as far as sticking to your low-fat diet goes. Even if you aren’t on a diet, if you eat out often enough, and make the wrong choices, you will soon find yourself in need of one. Try the following tips to make your next meal out a healthy one.
1. Choose meats that are grilled, as opposed to fried or sautéed. Grilled fish, such as salmon or tilapia, is a good choice that is high in protein and all-around healthy.
2. Choose a side of vegetables, when they are offered, as opposed to a baked potato or French fries
3. Order a salad and put your own dressing on it. If you know that you are going out to eat, take a container with you that has your own low-fat dressing in it. Eating a salad with full-fat dressing rarely saves anyone any calories, and if it consists primarily of iceberg lettuce, it is not even very healthy.
4. If you order a steak, order sirloin or tenderloin. Stay away from the high fat prime rib! Also, a serving size of meat is considered to be three ounces. Regardless of where you are eating, when you place your order, ask for a take-out box at the same time. That way, when your meal is brought to you, you can immediately cut your eight-ounce steak (or huge serving of whatever) in half and prepare to take it home. If you have ordered vegetables as a side dish, and are taking it easy on the breadbasket, you have ordered a healthy meal at that point.
5. When eating at a Mexican restaurant, try to stick to chicken or bean dishes. If you order beans, order whole ones, as opposed to the refried variety. Chicken Monterrey, with its colorful vegetable topping, is a great choice if you ask the waiter to hold the cheese. If possible, sit far away from the chip basket. The salsa accompanying the chips is healthy, however, and is great for jazzing up a bland burrito.
6. If you are really craving a high-fat meal, try ordering a smaller version of it as an appetizer. This way, you may still be eating the fat, but you are eating much less of it. Often, appetizers offer a more reasonable portion of food anyway. Of course, eating eight sticks of fried cheese is not a low-fat choice!
7. Don’t hesitate to ask the waiter if the meal can be prepared with less fat. Often, the cook will be happy to accommodate such a request. This works especially well in Chinese restaurants when you have ordered a stir-fried dish. Often, the cook can simply substitute more broth for the oil when preparing the dish. Never order sweet and sour anything in a Chinese restaurant. What this really means is fried food. Stay away!
8. Do not eat any pasta with “Alfredo” in the name. Whoever this person was, he must have loved high fat foods! Alfredo sauce is cream-based, and often has cheese added as well. Instead, if you are ordering a pasta dish, choose one with a tomato-based sauce. Alfredo gets sneaky here, by offering a sun-dried tomato sauce in many instances. It is still fattening. Stay far away from Alfredo!
9. Eat a bowl of soup. Usually restaurants have several to choose from. When you order, make sure to choose a soup such as minestrone or vegetable, and avoid all soups that feature cream or cheese as primary ingredients. A popular soup in many Mexican restaurants is chicken tortilla soup. This can be a good one to order if you request it without cheese, and ask them to go easy on the fried tortillas.
10. If you can’t resist the dessert menu, order one dessert and share it with the entire table. Ask the waiter to bring six forks, or whatever the case may be. This practice is becoming increasingly common, especially since restaurant desserts have reached gargantuan proportions! If there are not six people at the table, promise yourself that you will only have three bites. Even if you ate nothing else besides the dessert, you would add over a thousand fat-laden calories to your day’s intake in most cases. Eating out does not need to be an exercise in deprivation. If you are the person who will be choosing the restaurant, try choosing a Japanese restaurant that offers sushi or low-fat teriyaki dishes. Almost everything on the menu will be low fat, except for the tempura. There is a reason why the Japanese don’t have the same weight problems as Americans, and you can see why when you glance at a Japanese restaurant’s menu. Vietnamese restaurants also offer primarily low-fat options. Taking yourself out of the mainstream can save you many calories as well as provide an enjoyable dining experience. Meanwhile, at other restaurants, take comfort in knowing that you will get two meals for the price of one since you have asked for a to go container at the outset of the meal. Make sure to refrigerate the leftovers when you get home, or better yet, actually give the leftovers to the dog, in remembrance of the doggy bags of old. Your dog will thank you, and so will your scale.
Written by Michelle Gaut - © 2002 Pagewise
Restaurants can be real land mines as far as sticking to your low-fat diet goes. Even if you aren’t on a diet, if you eat out often enough, and make the wrong choices, you will soon find yourself in need of one. Try the following tips to make your next meal out a healthy one.
1. Choose meats that are grilled, as opposed to fried or sautéed. Grilled fish, such as salmon or tilapia, is a good choice that is high in protein and all-around healthy.
2. Choose a side of vegetables, when they are offered, as opposed to a baked potato or French fries
3. Order a salad and put your own dressing on it. If you know that you are going out to eat, take a container with you that has your own low-fat dressing in it. Eating a salad with full-fat dressing rarely saves anyone any calories, and if it consists primarily of iceberg lettuce, it is not even very healthy.
4. If you order a steak, order sirloin or tenderloin. Stay away from the high fat prime rib! Also, a serving size of meat is considered to be three ounces. Regardless of where you are eating, when you place your order, ask for a take-out box at the same time. That way, when your meal is brought to you, you can immediately cut your eight-ounce steak (or huge serving of whatever) in half and prepare to take it home. If you have ordered vegetables as a side dish, and are taking it easy on the breadbasket, you have ordered a healthy meal at that point.
5. When eating at a Mexican restaurant, try to stick to chicken or bean dishes. If you order beans, order whole ones, as opposed to the refried variety. Chicken Monterrey, with its colorful vegetable topping, is a great choice if you ask the waiter to hold the cheese. If possible, sit far away from the chip basket. The salsa accompanying the chips is healthy, however, and is great for jazzing up a bland burrito.
6. If you are really craving a high-fat meal, try ordering a smaller version of it as an appetizer. This way, you may still be eating the fat, but you are eating much less of it. Often, appetizers offer a more reasonable portion of food anyway. Of course, eating eight sticks of fried cheese is not a low-fat choice!
7. Don’t hesitate to ask the waiter if the meal can be prepared with less fat. Often, the cook will be happy to accommodate such a request. This works especially well in Chinese restaurants when you have ordered a stir-fried dish. Often, the cook can simply substitute more broth for the oil when preparing the dish. Never order sweet and sour anything in a Chinese restaurant. What this really means is fried food. Stay away!
8. Do not eat any pasta with “Alfredo” in the name. Whoever this person was, he must have loved high fat foods! Alfredo sauce is cream-based, and often has cheese added as well. Instead, if you are ordering a pasta dish, choose one with a tomato-based sauce. Alfredo gets sneaky here, by offering a sun-dried tomato sauce in many instances. It is still fattening. Stay far away from Alfredo!
9. Eat a bowl of soup. Usually restaurants have several to choose from. When you order, make sure to choose a soup such as minestrone or vegetable, and avoid all soups that feature cream or cheese as primary ingredients. A popular soup in many Mexican restaurants is chicken tortilla soup. This can be a good one to order if you request it without cheese, and ask them to go easy on the fried tortillas.
10. If you can’t resist the dessert menu, order one dessert and share it with the entire table. Ask the waiter to bring six forks, or whatever the case may be. This practice is becoming increasingly common, especially since restaurant desserts have reached gargantuan proportions! If there are not six people at the table, promise yourself that you will only have three bites. Even if you ate nothing else besides the dessert, you would add over a thousand fat-laden calories to your day’s intake in most cases. Eating out does not need to be an exercise in deprivation. If you are the person who will be choosing the restaurant, try choosing a Japanese restaurant that offers sushi or low-fat teriyaki dishes. Almost everything on the menu will be low fat, except for the tempura. There is a reason why the Japanese don’t have the same weight problems as Americans, and you can see why when you glance at a Japanese restaurant’s menu. Vietnamese restaurants also offer primarily low-fat options. Taking yourself out of the mainstream can save you many calories as well as provide an enjoyable dining experience. Meanwhile, at other restaurants, take comfort in knowing that you will get two meals for the price of one since you have asked for a to go container at the outset of the meal. Make sure to refrigerate the leftovers when you get home, or better yet, actually give the leftovers to the dog, in remembrance of the doggy bags of old. Your dog will thank you, and so will your scale.
Written by Michelle Gaut - © 2002 Pagewise
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