Be Well Newsletter – January 2018
JANUARY IS THYROID AWARENESS MONTH
by Carolyn Bailey, MS, RDN, LD, Division Dietitian, Valley Services, Inc.
An estimated 20 million Americans have some form of thyroid disease, and more than half of those affected don’t know it. Undiagnosed thyroid disease can increase the risk of serious conditions, including heart disease, osteoporosis and diabetes.
The thyroid gland is a butterfly shaped organ located in the lower front of the neck. It produces hormones that affect most of the body’s major organs, such as the heart and brain. Its primary function is to regulate the body’s metabolism.
Hypothyroidism (underactive thyroid) is the most common thyroid disorder, usually caused by an autoimmune response known as Hashimoto’s Disease. It occurs when the thyroid gland does not produce enough hormones, resulting in a slowed metabolism, weight gain and extreme fatigue. This form of thyroid disease is most common in middle-aged individuals and occurs in women more than men.
Hyperthyroidism (overactive thyroid) occurs when the thyroid gland produces too much hormone, causing unexplained weight loss, high blood pressure and a
rapid heart rate. Graves’ Disease is the most common form of hyperthyroidism, usually diagnosed around age 40. It is also more common in women than men.
Treatment
Be sure to discuss any hypothyroid and hyperthyroid symptoms you may be experiencing with your doctor. Depending on the type of thyroid disease, medication or surgery may be required, and it may take time to get the disease under control. Regular exercise, adequate sleep, stress management and a healthy diet are vitally important during this time.
A heart-healthy diet focused on the following foods is recommended:
•Lean meats
•Fruits and vegetables
•Whole grains and high fiber foods
•Plenty of liquids / water
Fast food, high-fat foods and added sugar should be limited. For weight control, a lower calorie or carbohydrate controlled diet may also be prescribed.
For more information and patient support:
American Thyroid Association
https://www.thyroid.org
HAPPY NEW YEAR!
2018 is finally here! Are you among the millions of Americans who made New Year’s Resolutions? Did you resolve (or set goals) to exercise more? Save more money? Enjoy more time with family and friends? Stop smoking? Plan a trip?
Setting goals is important –regardless of the time of year. But how do we actually cultivate the habits to keep a resolution or to reach a goal?
Using SMART goals is a proven way to effectively establish and attain goals. SMART goals are
•Specific
•Measurable
•Achievable
•Relevant
•Time-bound
For example, if your goal is to increase your physically activity, a SMART goal might look like this:
S –I want to walk 5 miles every week.
M –Using the GPS on my smart phone, I will record the miles I walk daily.
A –Each week, I can schedule 3 days for a walk in my neighborhood or at the gym.
R–Walking helps me manage stress and makes me feel energized.
T –After one month, I will review my walking records and increase my goal if I am walking more than 5 miles.
For more information to help you write SMART goals, check out:
http://www.smart-goals-guide.com/smart-goal-setting.html
RECIPE OF THE MONTH:
SAUTÉED CARROTS AND PARSNIPS
Recipe provided by Menu Development Department
Valley Services, Inc.
Ingredients
12 oz. fresh carrots, peeled and sliced
12 oz. fresh parsnips, peeled and sliced
1 c water
2 ¼ tsp olive oil
2 ½ tsp fresh parsley, chopped
½ tsp sugar
1 Tbsp. Mrs. Dash, Original Blend
1/8 tsp black pepper
Directions:
1.
Combine carrots, parsnips, water, oil, sugar, parsley, Mrs. Dash and pepper. Bring to a simmer in skillet over medium heat.
2.
Cover and cook, stirring occasionally until the carrots and parsnips begin to soften, about 12 minutes.
3.
Uncover and occasionally stir until the carrots and parsnips begin to color, about 6 minutes.
Yield: 8 –4 oz. servings
NUTRITION FACTS
Serving Size: 4 oz
Calories 47
Total Fat 1.5 g
Protein <1 g
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 25 mg
Total Carb 8 g
Dietary Fiber 2 g
Sugars 3 g
Vitamin A 190%
Vitamin C 10%
Calcium 2%
Iron 2%
