Recent Comprehensive Exam Inspires A Blog Article

Posted on October 6, 2011 by cvolgraf

This past week one of our patient’s was so impressed with his exam, he felt compelled to write a blog article inspired by his visit to the Princeton Longevity Center.

Hi Andrea and Dr. Rumberger,

I wanted to thank you again for the most comprehensive, professional experience I’ve had for a physical examination. Everyone was interested in helping us and listened closely to our concerns. The two words that came through loud and clear were: choices and consistency. I took those ideas and used them as the inspiration for today’s “I Hate Long Emails” blog article called, “Two Words To Make You A Better Communicator.”

 I look forward to staying in touch. Take care.

Best regards,

Josh


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Recipe: Edamame Hummus

Posted on October 5, 2011 by karenplcdietitian

With school back in session, many parents are looking for quick, healthy after-school snacks. This tasty hummus is a great choice! Keep a pre-made bowl in your refrigerator and pair it with some whole grain crackers, raw vegetable sticks or some crusty whole grain bread.

 

 

Edamame Hummus
Ingredients:
2 cups Edamame, shelled and cooked according to package directions
¼ cup Soybean oil
3 Tbsp. Lemon Juice
2 tsp. Garlic, chopped
¾ tsp. Cumin, ground
½ tsp. Salt

Prep time: 5 minutes

Directions:
Puree cooked edamame, oil, lemon juice, garlic, cumin and salt in food processor for 30 seconds, scraping sides twice, until almost smooth. Cover and refrigerate until ready to serve.

Nutrition Per Serving:
2 tablespoons per serving – Calories 60 (68% Calories from Fat), 2g Protein, 0g Saturated Fat, 0g Trans Fat, 5g Fat, 3g Carbohydrate, 1g Fiber, 0mg Cholesterol, 90 mg Sodium

Recipe and photo courtesy of the United Soybean Board. Visit www.SoyConnection.com for additional soy recipes.

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Are these cancer-fighters on your food shopping list?

Posted on October 4, 2011 by karenplcdietitian

• Green Vegetables, Dried Fruit, Legumes & Brown Rice

According to Loma Linda University research, eating legumes at least three times per week and brown rice at least once per week was linked to a reduced risk of colon polyps by 33% and 40%, respectively. In addition, their research showed that high consumption of cooked green vegetables and dried fruit was also associated with greater protection.

“Eating these foods is likely to decrease your risk for colon polyps, which would in turn decrease your risk for colorectal cancer,” says lead author Yessenia Tantamango, MD. “While a majority of past research has focused on broad food groups, such as fruits and vegetables, in relation to colon cancer, our study focused on specific foods, as well as more narrowed food groups, in relation to colon polyps, a precursor to colon cancer. Our study confirms the results of past studies that have been done in different populations analyzing risks for colon cancer.”

Results also show that consuming cooked green vegetables once per day or more, as compared with less than five times per week, was associated with a 24% reduction in the risk of colon polyps. Consuming dried fruit three times per week or more, versus less than once per week, was associated with a 26% reduced risk.

The protective effects of these foods could be due in part to their cancer-fighting agents, the study reports. “Legumes, dried fruits, and brown rice all have a high content of fiber, known to dilute potential carcinogens,” Tantamango says. “Additionally, cruciferous vegetables, such as broccoli, contain detoxifying compounds, which would improve their protective function.”

— Source: Loma Linda University Adventist Health Sciences Center

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iMapMyRun is a clear winner!

Posted on September 29, 2011 by cvolgraf

Recently I have had numerous patients inquire about the iMapMyRun iPhone app and if it is a better alternative to the GPS Watches that run $200-$500 (depending on the features you are looking for).  My answer is a resounding YES.  Here are 4 reasons I would choose iMapMyRun over a GPS watch if I already owned an iPhone or a different smart phone.

  1. No GPS watches (that I know of) act as your radio while you are exercising, the iPhone and other smart phones do. Everyone needs a soundtrack to their workout!
  2. The cost for the iMapMyRun app is free, but the sensor and heart rate monitor strap are $130 total…compare that to my personal favorite GPS Garmin 610 Touchscreen watch that totals $350 and you have yourself a bargain!
  3. Many GPS watches (especially the new Nike GPS Watch powered by TomTom) have GPS accuracy problems and are receiving a lot of bad reviews.  One of the iPhone’s strengths is it’s remarkably accurate GPS system.
  4. Please raise your hand if you have a Twitter or Facebook account…considering social media and networking are a big part of everyone’s lives these days, iMapMyRun allows the user to share the details of their workout with their friends and family via email, Twitter and Faceook with the simple press of a button.
Chris Volgraf, Senior Exercise Physiologist, CSCS
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Battling Ropes are making waves!

Posted on September 26, 2011 by cvolgraf

When the public sees a training tool on TV being used by NFL players on HBO’s Hard Knocks or the contestants on NBC’s Biggest Loser, it is only a matter of time before everyone wants to know all about it.  Battling Ropes are becoming very popular in strength & conditioning circles as a great alternative to traditional forms of cardiovascular training.  A Battling Rope is commonly a 50ft rope, either 1 ½-2 inches in diameter, but length and diameter does differ to offer varying levels of difficulty.  Here is a picture of the ropes in action.

To quote John Brookfield, the creator of the Battling Ropes System, “The velocity principle is where the user creates a wave or series of waves which flows down the entire rope to the anchor point. This system was created with the flow of a Hurricane or fast moving water in mind. If you look at the constant motion of water during a Hurricane you will quickly notice that the flow is nonstop and relentless with no lull in the action. The faster you move the ropes the more waves will be flowing to the anchor point. Your goal is to sustain the series of waves without letting the waves slow down or stop. By watching the waves flow the athlete has a tremendous visual motivation factor which helps push them not to stop or let the waves slow down. Many people use the Battling Ropes® velocity/wave system exercises in short bursts or an interval which is very effective (10-60 seconds).” With this in mind, battling ropes have become one of the most effective methods of interval training, developing muscular strength, endurance, cardiovascular conditioning and upper body speed. Because of the high heart rate response and anaerobic challenge, the ropes have become a great way to maximize caloric expenditure and fat burn.

If you are looking for an alternative to your traditional means of cardiovascular exercise, Battling Ropes may be for you. For more information on the Battling Ropes System, go to http://www.powerropes.com/

As always, when starting any form of new exercise (especially exercises with high levels of intensity) please consult your doctor or exercise physiologist at the PLC to see if you require further testing or clearance.

Chris Volgraf, CSCS—Senior Exercise Physiologist

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Milk still does a body good!

Posted on September 23, 2011 by cvolgraf

Moms and Dads all around the country tell their children on a daily basis to drink milk to be big and strong.  Most people know it milk is rich in calcium, but who knew it can also provide kids with better hydration post exercise! With its combination of high quality protein, carbohydrates, calcium and electrolytes, milk just may be a better alternative to a sports drink or even water. Maybe we should all start putting milk in our sports bottles!

Chris Volgraf, CSCS

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Harvard revamps the new MyPlate

Posted on September 15, 2011 by Gail Wikler RD CDN

Just a new months ago, the USDA released its new food guide for Americans called “MyPlate” which replaced the old Food Guide Pyramid published in 1992. Since its release, MyPlate has created a great deal of controversy in the field of nutrition, public health, and among the population at large. Many  food experts and the general public feel that it is too simplistic and does not provide concrete food and serving size recommendations. Others feel that the Plate offers a better visual understanding of the components of a healthy, well-balanced meal versus the former Food Guide Pyramid.

To add heat to this already hot debate, Harvard School of Public Health just came out with its own version of MyPlate, called the Healthy Eating Plate. They suggest that their model provides better nutrition education to Americans.

See what you think!

http://www.health.harvard.edu/blog/harvard-to-usda-check-out-the-healthy-eating-plate-201109143344

Gail Wikler, RD, CDN

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Recipe: Veggies in a Blanket

Posted on August 25, 2011 by karenplcdietitian

This quick recipe is perfect for your kid’s lunch box or for your upcoming Labor Day party (just cut the large rolls into 5 small rolls to make finger foods) !  Veggies in a Blanket are filled with fiber and other health-promoting nutrients, making them a great addition to anyone’s diet!

Ingredients
1 cup hummus or bean spread
8 whole wheat tortillas
4 carrots, grated
8 lettuce leaves, 1 cup baby spinach, or 5 ounces alfalfa or bean sprouts

Variation: Add thin sticks of cucumber or red bell pepper before rolling. Squeeze a dash of lemon juice into the wrap to add a tangy flavor.

Directions
Spread the hummus thinly on the tortillas. Add the carrots and lettuce. Roll up each tortilla. If you want bite-size pieces for a party, secure with five evenly placed toothpicks and slice into five individual rolls per tortilla.

Serve Veggies in a Blanket immediately or cover tightly and store in the refrigerator for several hours. Prior to serving, bring the rolls to room temperature for the best flavor. Do not store the rolls longer than one day, as the tortillas and lettuce will become soggy.

Nutrition Information Per Serving: 122 calories, 2.8 g fat, 0.3 g saturated fat, 0 mg cholesterol, 5 g protein, 20.6 g carbohydrate, 1.5 g sugar, 4.9 g fiber, 251 mg sodium, 27 mg calcium, 2 mg iron, 2.1 mg vitamin C, 1424 mcg beta-carotene, 0.4 mg vitamin E

Recipe from The Cancer Survivor’s Guide, which is available at www.cancerproject.org

Karen McPartland, RD, CSSD
Princeton Longevity Center
Princeton, NJ & Shelton, CT

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Have a Food Craving? Check out this guide…

Posted on August 25, 2011 by karenplcdietitian

With a little preparation, you can satisfy your craving while saving calories.  Use this guide and enjoy!

If you are craving…

Have This:

Why?
Apple Pie Cinnamon Apple Delight

Core an apple, & peel 1/3 of the way. Sprinkle the top with cinnamon, nutmeg, and 1 teaspoon of brown sugar. Cook in microwave, covered, for 2-3 minutes, or until tender.

It’s a great fat-free alternative that will provide an enjoyable fiber boost!  At around 110 calories, this treat is also a major calorie saver!
Jelly Donut
 

 

 Jelly Ladyfingers

Spread 2 teaspoons raspberry or strawberry jam on a split ladyfinger.  Sprinkle with a dash of powdered sugar!

 This quick treat is only about 60 calories and really hits the spot!

 
Eclair Vanilla Cream Bites

Split a ladyfinger; spread 1 tablespoon low-fat vanilla pudding on each half.

Major calorie saver!
Ice Cream Sandwich Graham Cracker Sandwich

Spread 2 tablespoons low-fat ice cream between two chocolate graham crackers. Roll sides in 1 teaspoon chocolate sprinkles. Enjoy immediately or wrap and freeze it for later.

A guilt-free treat that is cost-effective &

 
A bakery muffin A Vitamuffin (www.vitalicious.com)

They can be found in the frozen food section (there are many flavors to choose from).  Simply heat and eat!

 Convenient, low-calorie, tasty and full of vitamins & fiber!
Cheese Pizza Pita Pizza

Use half of a 6 1/2-inch whole wheat pita & top with 1/4 cup chopped tomato and 1/4 cup shredded, part-skim mozzarella cheese. Top with some dried basil and sprinkle with 1 teaspoon Parmesan cheese. Bake for a few minutes in a toaster oven to melt cheese.

This treat is about half the calories when compared to a regular slice of pizza.  Add a tossed salad or a side of sautéed spinach for an easy lunch or dinner meal!

Karen McPartland, RD, CSSD

Princeton Longevity Center

Princeton, NJ & Shelton, CT

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Could there be an Anti-Diabetes Vitamin?

Posted on August 23, 2011 by karenplcdietitian

Before people develop type 2 diabetes, they usually have prediabetes or impaired fasting blood glucose.  Prediabetes means that your blood sugar level is higher than normal, but not yet high enough to be classified as type 2 diabetes (over 100 mg/dL, but less than 126 mg/dL).  Without intervention, prediabetics are likely to be diagnosed with type 2 diabetes in 10 years or less.  With intervention in the form of lifestyle changes (eating a balanced diet, proper physical activity, reaching/maintaining a healthy weight, etc.), prediabetics may be able to bring blood sugar levels back to a normal range and prevent the onset of type 2 diabetes. 

Now, a recent study published in the American Journal of Clinical Nutrition has found a new potential type 2 diabetes-preventer for prediabetics; vitamin D3 supplementation.   In the study, a daily 2,000 IU (International Units) dose of vitamin D3 was associated with a 25% improvement in the functioning of beta cells in the pancreas.  According to the researchers, low levels of beta cell function in the pancreas predict the risk of diabetes.  The researchers feel that the results of their study suggest “that vitamin D may have a role in delaying the progression to clinical diabetes in adults at high risk of developing type 2 diabetes”.  

To better assess the potential role of vitamin D in relation to diabetes, more observational and randomized clinical trials need to be completed.  But, since low blood levels of vitamin D are associated with many other health issues like osteoporosis, cognitive impairement in older adults, increased risk of death from cardiovascular disease and even cancer, it is worth asking your physician to measure your 25-hydroxyvitamin D levels.  If they are low, follow your physician’s advice for vitamin D supplementation.  If you have prediabetes, this may be another step that you can take to minimize the risk of developing type 2 diabetes.

Here is a link to an abstract of the study.

On a side note, many people are unaware that they have prediabetes.  Here are some risk factors for prediabetes and diabetes.  Talk to your physician about your risk factors and any concerns that you may have about them.

Risk Factors:

Being overweight or obese

Having a parent or sibling with diabetes

Having had gestational diabetes or giving birth to a baby who weighed more than 9 pounds at birth

Having high blood pressure

Being sedentary

Being African-American, Asian-American, American Indian, a Pacific Islander or of Hispanic/Latino heritages

Karen McPartland, RD, CSSD

Princeton Longevity Center

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