June 8, 2015

Healthy Swaps Made Simple

It is not easy to understand the best daily dietary choices you should make. Applying important nutrition lessons is even more difficult once you get to the supermarket or restaurant. That’s why the Best Bets Program was created!

Crafted by St. Joseph Regional Health Center and registered dietitian Linda Kapusniak, this program is designed to help you find the most heart healthy foods at your local Kroger while providing you with easy-to-follow tips that can make choosing healthy-nutrient-rich foods at the grocery store a cinch!

Selecting nourishing foods for your family can be a challenge. The St. Joseph Best Bets program makes it easy to choose heart-healthy options while grocery shopping or dining out. At Kroger stores in Bryan and College Station, look for foods with the St. Joseph heart label—which have lower amounts of sodium, sugar and fat—especially when shopping for these kid-approved favorites:

Breakfast cereals. “One bowl of many kid-branded cereals contains as much sugar as three cookies,” said Nanette Dacumos, M.D., physician with St. Joseph
Family Medicine. “Cereals that are Best Bets labeled are low in sugar and contain 100 percent whole grains.”

Whole grains. Not all whole-grain products live up to advertisers’ claims. Look for foods boasting the pink Best Bets label, which contain 100 percent whole grains.

Yogurt. One popular yogurt contains more saturated fat than a large order of fries. Choose yogurt high in calcium and low in fat and sugar.

For more information, visit http://www.st-joseph.org/bestbets.

June 5, 2015

Healthy Eating Tips from Dr. Kuy Houser

As a family doctor, I’m always thinking about my patients’ overall health and wellness. It is always an ideal time to talk about eating right – the key to health and wellness.

To set yourself up for success, start following these manageable tips:

  1. Instead of counting calories, think about color, variety and freshness. Find foods you enjoy and easy recipes that include fresh ingredients.
  2. Rise and shine. A healthy breakfast jumpstarts your metabolism, and eating small meals throughout the day keeps your metabolism going and your energy up.
  3. Get your greens. Branch out beyond iceberg lettuce. Other options include kale, mustard greens, broccoli, and Chinese cabbage – they are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
  4. Watch out when eating out. Most restaurant and fast food meals are loaded with sodium, which isn’t ideal for your body.
  5. Pay attention. Listening to your body is very important. Before you have a snack, consider if you’re really Also, stop eating before you feel completely full. Your body takes a few minutes to communicate with your brain that you’ve had enough.
  6. Say no to sugary drinks. Would you believe a 12-oz soda has about 10 teaspoons of sugar in it? That’s more than the daily recommended limit!
  7. Make a protein plan. Patients often ask me how much protein they need in their diet. Here’s a good way to think about it:

Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of lean, high-quality protein per kilogram (2.2lb) of body weight per day. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke.

  • Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs.
  • Divide your protein intake equally among meals.
  • Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.

Source: Environmental Nutrition

  1. Load up on fiber. You want the good stuff, including: whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots and tomatoes, and fruits like apples, berries and pears. That’s right, fiber comes in many fruits and vegetables – another good reason to add them to your diet.
  2. Don’t give in at night. Try to avoid eating at night. Many studies suggest that this change may help to regulate weight.
  3. Baby steps. It’s okay to start slow and change your eating habits over time. If you try to change everything at once, you might cheat or give up on your plan before it has a chance.

The goal of healthy eating is to develop a diet that you and your family can maintain for life. National Nutrition Month® is the perfect time to get motivated and make some long-lasting changes.

Dr. Kuy Houser is a family medicine physician at St. Joseph’s Barron Road clinic. He can be reached at (979) 690-4820.

October 10, 2014

KAGS News Spotlight: Teri Sabo, Breast Health Navigator

Fitting for this time of year, Bryan local news station KAGS is running a highlight segment on our Breast Health Navigator, Teri Sabo.

As proud as we are to have recently received a Breast Cancer Center of Excellence Accreditation, we are more proud to know that we received the designation because of the hard work and dedication exhibited by so many St. Joseph staffers, physicians and hospital personnel.

Even more important than receiving the designation, is our drive to provide state-of-the art care for our friends, families and neighbors in this community. The purpose of the distinction is not to represent a milestone, but to further invigorate us in our pursuit to deliver the best support and holistic care for breast cancer patients, their families, caregivers and loved ones.

And to this end, no other individual has been more instrumental than Teri Sabo! She has been a leader and a champion throughout the accreditation process and beyond. Without the work that Teri has done and continues to do each day it’s likely that we would not have been able to achieve the region’s only Breast Cancer Center of Excellence.

Because Teri is such a pillar of our hospital and of this community we ask that you join us in celebrating her success helping patients to, not only survive, but to thrive as they battle the deeply affective bout that breast cancer most certainly is.

Expect more from us on Teri and from the Breast Cancer Center this month, and in the meantime join us as we say:

Thank You, Teri and Congratulations!


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