Let’s Talk Health and Nutrition with Dr. H

  As we approach the summer months, it is imperative that we devise strategies to ensure adequate hydration.  Adequate hydration is one of the significant factors associated with maintenance of optimal health and wellness.  The following tips are helpful in monitoring and maintaining hydration status:   Utilize Hydration Reminders daily for tracking water intake.  This can be done by utilizing a hydration app, setting reminders on your phone or using a water container that has measurements to facilitate tracking of water utilization daily. Try to consume 8-10 (8oz) cups or glasses of water daily to maintain hydration.  Consume and regularly include foods that are relatively high in water content such as cucumbers, watermelon, strawberries, oranges and other citrus. Pay special attention to replenish water lost during exercise by drinking water before, during and after you exercise to maintain adequate hydration levels. Be mindful and make an effort to limit...

Managing our hectic lifestyles:                                                         In today's fast paced environment, overstimulation seems to be the order of the day.  Consequently, our physical, mental and emotional dimensions of health and wellness are adversely affected. However, we can very mindfully pause, step back and refocus on reducing our stress levels or, at the very least, learn how to effectively manage stress.  Developing and maintaining healthy lifestyle habits are paramount to counteracting the daily stressors we face.  By incorporating regular physical activity, making adequate sleep a priority, and incorporating stress busting techniques such as a mantra, daily affirmations, meditations, abdominal breathing etc, we can certainly manage the impact of stressors on our health even when it is impossible to remove t...

                                                    T he Mineral Calcium:                                       Calcium is an essential mineral that functions in the development and maintenance of strong bones and teeth.  It is of vital importance particularly for growing children and adolescents, pregnant women and the elderly. Dairy products have long been known to be great sources of calcium.  However, with many people now considering plant-based diets, the questions arise regarding the benefits of calcium intake as well as how to attain optimal calcium from a plant-based diet.                                                 ...

                                                Understanding BMI: Body Mass Index (BMI) is a measure of an individual's weight in kilograms (or pounds) divided by the square of the individual's height in meters (or feet).  "Body Mass Index (BMI) is now the most widely used measure of adiposity" globally (Heymsfield, 2016).  Research has shown that chronic disease risks such as the risks for developing diabetes, heart disease and other weight related health risks increase with increasing BMI.  However, findings suggest even from the earliest studies that, at a given BMI, health risks are not evenly distributed across ethnic groups (Shai et al, 2006).  In addition, as an index, BMI is not without its predictive challenges.  For instance, individuals who are very muscular with a low percentage of body fat may also have a body mass index (BMI) tha...

Importance of Skin Health: The health of the skin is extremely important as the skin is the body's first line of defense against external influences such as bacteria, mechanical and chemical stressors as well as ultraviolet (UV) radiation. Good nutrition is one of the major factors in attaining and maintaining healthy skin.  Both macronutrients and micronutrients are important to skin health (Lakdawala et al, 2013).  However, there are specific micronutrients (key vitamins and minerals) that play significant roles in maintaining the structural integrity of the skin barrier as well as important biological and physiological functions. Functionality of the Skin:   The skin comprises of two major layers which are the epidermis and dermis.   The epidermis interacts directly with the external environment and may come into contact with toxic substances, pathogens and UV radiation.  Therefore, the epidermis primarily acts as a barrier.  As a barrier,...

  Characteristics of Dietary Fiber : Dietary Fiber comprises of the portions of plant-based foods that are indigestible by human digestive enzymes and therefore pass through the digestive tract without being broken down.  Dietary Fiber is an important component of an overall healthy diet and is thereby supportive of several bodily functions.  However, studies of estimated intakes have revealed that, in the United States, people generally consume less than 50% of the daily recommended dietary fiber intake. Types of Dietary Fiber : Many plant foods contain a mixture of two types of fiber-- Soluble Fiber and Insoluble Fiber.  As the name suggests, soluble fibers such as plant pectins and gums are soluble in water and dissolve at least partially.  Insoluble Fibers such as cellulose and hemicellulose are not soluble in water and remain intact.   Mechanism of Action : Soluble fiber achieves its effects by forming a gel as it absorbs and dissolves in wat...

    We are pleased to announce that Hylledig's Virtual Nutrition Consulting (HVNC) is now able to accept Medicare as well as Florida Blue - Blue Cross and Blue Shield Health Insurance.  We will provide updates as we begin to provide for other health insurances.

  Factors that influence the immune system: Optimal immune functioning is influenced by nutritional adequacy, as well as other factors such as levels of stress and stressors, age, and overall health and medical status.  Both macronutrients and micronutrients are important and vital to optimal immune function. Both malnutrition (over and under-nutrition) as well as micronutrient deficiencies result in a compromised immune system. Role of Nutrition in the Immune Response: Optimal regulation of the immune response is dependent on the immune cells receiving nutrients in adequate concentrations.  Macronutrients such as some amino acids like L-arginine and L-tryptophan contained in proteins, fatty acids as well as cholesterol have been associated with immune activity. The micronutrients-vitamins and minerals-also play very important roles in immune function. Nutritional health enables the immune system to be effective in initiating appropriate responses in reaction to pathogens...

Understanding Health Behavior Change: Prochaska and DiClemente proposed that people make behavioral changes through a series of stages known as Precontemplation, Contemplation, Preparation, Action and Maintenance with the possibility of Relapse.  It is very important to note that Relapse is a natural part of the change process and can occur at any stage.                                                While the Stages of Change Model has been utilized widely to attain a better understanding of smoking cessation and smoking relapse behavior, it can be applied across a range of problem health behaviors including behaviors associated with weight control, high-fat diets, condom use, sunscreen use, safer sex, adolescent delinquent behavior, mammography and other health screenings, and exercise. Stages of Change: Precontemplation : is the stage in the process of behavio...