Healthcare Tips

Did you set a new year’s resolution to eat better this year?  Well, here we are in the third month of 2023 – do you still have your original motivation?   If, by chance, you may have lost that initial spark now is the time to re-ignite that fire because March is National Nutrition Month.  Seems like the perfect time to reassess your food choices, check in with your fruit and vegetable intake, and lace up those sneakers and get moving.   

This year’s Nutrition Month theme is: “Fuel for the Future”  – Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment.  

Fuel for the Future: Eat Sustainably

Eating sustainably may sound overwhelming but here are a few simple tips to help us all get started towards fueling for our futures: 

• Enjoy more plant-based meals and snacks. Think ADD COLOR. 
• Purchase foods with minimal packaging.  Fruits and Vegetables work perfect here. 
• Buy foods in season and shop locally when possible.  Support our local farmers and neighbors. 

• Start a container or backyard garden to grow food at home.  Lettuce and basil grow great in the VI.  

Make Meals a Family Affair

Why stop there?  Here are a few more ideas to keep your juices flowing and celebrating National Nutrition Month: 

• As a family, commit to trying a new fruit or vegetable each week during National Nutrition Month^®.   
• Give family members a role in meal planning and let them pick out different recipes to try. 
• Plan to eat more meals together as a family during National Nutrition Month^®. 
• If you watch TV, take breaks during commercials to be physically active. 
• Practice mindful eating by limiting screentime at mealtime — including phones, computers, TV and other devices. 
• Try more meatless meals — choices like beans, peas and lentils are versatile plant-based protein sources that work in a variety of dishes. 
• Let everyone help with food preparation — a skill for people of all ages. If you have kids or grandkids, there are age-appropriate tasks they may enjoy learning how to do. 
• Bring out the flavors of food by trying new herbs, spices, or citrus fruit like lemon or lime. 

Want more tips on fueling your future?   Schedule an appointment with our Registered Dietitian Nutritionist, Colleen Cooke at Plessen Medical Center.  She is here to help propel you forward and meet your nutrition, health, and fitness goals – whatever they are for YOU.   

Did you know that every third Sunday in July is National Ice Cream Day?  Back in 1984, President Ronald Reagan wanted to commemorate this sweet treat that over 90% of Americans enjoy so he decreed National Ice Cream Day to be observed every third Sunday in July.  On average Americans eats 48 pints of ice cream per year with vanilla and chocolate remaining the two most popular flavors.   

Can ice cream fit into a healthy meal plan?   

Here are the nutrition facts for 100 grams (~3/4 cup) of ice cream – keep in mind different flavors may vary a little in their nutrition content: 

When you know the facts, it is easier to see how ice cream CAN fit into any healthy meal plan – even diabetics and those wanting to lose weight can enjoy this sweet treat every now and then.  It is all about balance.

Enjoying Ice Cream with a Healthy Balanced Diet

Diabetics know this tasty frozen treat will need to be enjoyed with a balanced meal and not on its own, but they will also notice that ¾ cup of ice cream is almost two servings of carbohydrates so they will adjust their carbohydrate choices in that meal.   

Those trying to lose weight can also imbibe occasionally.  The funny thing when we are trying to lose weight is we think we can’t have so many delicious foods, when the reality is we can!  It truly is about balance and portion sizes.  Easier said than done sometimes, but when we give ourselves permission to enjoy a favorite food we take back the power over that food and we can control portion sizes much better.   In other words, you will be satisfied with ¾ cup of ice cream or even less. 

Let’s face it, the weather is getting hot and there’s no better way to celebrate summertime than a trip to your favorite local ice cream shop.  

Here are a few tips to help keep your ice cream fun in balance with your healthy meal plan: 

1. Skip the cone.  Enjoy your frozen treat in a dish to avoid the extra calories of a cone. 

2. Order the smallest size. 

3. Choose fresh fruit toppings if you enjoy additions. 

4. Select your favorite flavor and savor every bite! 

If you are interested in learning more about healthy eating, consider making an appointment with Plessen Healthcare’s Registered Dietician Nutritionist, Colleen Cooke.  

In your first one-hour appointment, you can expect to discuss health and nutrition history, set goals, and schedule a follow-up appointment if needed. Providing advanced lab work is helpful. 

Referrals are not necessary to book an appointment, however, services may be covered by insurance for diagnoses such as diabetes, kidney disease, and heart disease. Plessen Healthcare accepts Medicare, MAP, most insurance and offers affordable self-pay rates. 

To book an appointment please call 340-249-1065or email myhealth@plessenhealthcare.com  

At Plessen Healthcare, our multidisciplinary team is committed to providing the highest quality of care for our patients. We work to improve clinical outcomes through educating, empowering, and guiding every individual on their health care journey and providing an experience that improves the quality of life and well-being. We call this the “Plessen Way”.  Sign Up for Plessen News & Healthcare Tips

Cataracts are the leading cause of blindness in the United States. Many think of cataracts as an issue arising only in our senior years with more than 24 million Americans over the age of 40 being affected. However, although it is rare, approximately three out of every 10,000 children have “pediatric cataracts”.  

Most cataracts develop slowly and do not affect your vision early on. Over time, without proper treatment, it can seem like you are viewing the world through frosted glass or a foggy window. 

The good news is that there are things that we can do to help prevent the early onset of cataracts and there are procedures that can be done via outpatient surgery to reverse some of the effects. 

What is a Cataract? 

A cataract occurs when the lens in the eye clouds over due to protein buildup in the body. Your eye acts much like a camera. It lets light in through the lens and then focuses it back through the eye onto the retina, the light-sensitive membrane in the eye that acts like the film. As we age, the lens can thicken, become less flexible, and proteins and fibers within the lens break down and clump together forming cloudy areas. When the lens is clouded over, the picture quality is poor. This leads to reduced vision and loss of sight if left untreated.  

There are three primary types of cataracts:  

• nuclear sclerotic 
• Cortical 
• posterior subcapsular 

Nuclear Sclerotic: This is the most common type of cataract and affects the center of the lens. It starts with a gradual hardening and yellowing of the middle area of the lens called the nucleus which can take years. Eventually, this will expand to other areas of the lens. It changes the eye’s ability to focus close up and can even, temporarily, improve the ability to see things close up. 

Cortical Cataracts: This creates a shell layer over the cortex of the lens that produces “spokes” that radiate out from the center. It mainly affects the edges of the lens. The areas between the spokes let light through which creates blurred vision, glare, and issues with depth perception. People with diabetes are most at risk of developing this type of cataract. 

Posterior Subcapsular Cataracts: This type of cataract creates a small opaque or cloudy area on the posterior (back surface) of the lens. It forms beneath a small sac or membrane that encloses the lens and holds it in place. These cataracts can interfere with reading and create halo effects and glare around lights. They often develop quickly within months. Most often they occur in people who use steroids, have diabetes, extreme nearsightedness, and/or retinitis pigmentosa. 

Most cataracts develop after the age of forty. Pediatric or congenital cataracts can occur in infants and children caused by genetics, infection, or trauma to the eye. 

Who is at Risk for Cataracts? 

As mentioned, cataracts most often occur in older adults over the age of 40 with a rate of almost 50% over 80 years of age. Other risk factors, in addition to aging, are: 

• Diabetes 
• Excessive exposure to sunlight 
• Smoking 
• Obesity 
• High blood pressure 
• A history of eye injury or inflammation 
• A history of eye surgery 
• Use of corticosteroid medications over an extended period of time 
• Excessive use of alcohol 

Can Cataracts be Prevented? 

There are no current studies that show that cataracts can be entirely prevented. However, there are things that you can do to slow the progression of cataracts with aging. Here are some suggestions: 

• Get regular eye exams. With regular exams, minor changes in your lens can be detected at the earliest stages. 
• Wear sunglasses when outside. Be sure to choose sunglasses that block 100 percent UVA and UVB rays for the most protection. Studies show that wearing proper sunglasses starting when young can help reduce the risk of developing cataracts as you age. If you’re not sure which sunglasses to choose, visit a specialty center like Plessen Optical for expert advice. 
• Eat a healthy diet including plenty of fresh fruits and vegetables. Colorful fruits and veggies contain antioxidants, vitamins, and minerals that can help to maintain good eye health.  
• Manage your diabetes or other health conditions. Consult with your physician for a proper treatment plan. 
• Stop smoking. 
• Reduce your alcohol intake. 

Symptoms of Cataracts 

Initially, the cloudy cataract may be small and only affects a portion of your eye. In this case, you may still see fine. You should consult with a doctor for an eye exam if you experience any of the following: 

• Cloudy, blurry, or darkened vision 
• Increasingly difficult night vision 
• Increased sensitivity to light and glare 
• Need for bright light for reading and other activities 
• Noticing “halos” around lights 
• Frequent changes in eyeglasses or contact lens prescription 
• Noticing that colors appear faded or yellowed 
• Double vision in only one eye 

Treatment for Cataracts  

If the corrective lenses in your glasses are no longer clearing your vision, your doctor may suggest eye surgery. An outpatient surgical, cataract surgery typically involves removing the clouded lens and replacing it with an artificial, clear, and permanent lens. Most often surgery involves a local anesthetic while the patient remains away. At an Ambulatory Surgical Center like Plessen ASC, most patients are in and out within just a couple of hours. Patients may experience some discomfort for a few days but generally, heal fully within a few weeks. 

As with any health issue, “an ounce of prevention is worth a pound of cure”. Maintaining a healthy lifestyle and wearing protective sunglasses when outdoors can help to maintain healthy eyesight as you get older.  

Controling Your Blood Sugar

Good nutrition and regular physical activity are two powerful behaviors to help you control your blood sugars. Did you know 10.5% of Americans have been diagnosed with diabetes and 21.4% have it but do not even know? The good news is that tasty foods – including rice, breadfruit, and bread – can still be enjoyed when you are watching your blood sugars. It’s all about PORTION SIZES!

Controlling your blood sugars (even if you do not have diabetes) involves eating consistent meals at consistent times of the day with consistent carbohydrate content. Avoiding carbohydrate-heavy foods by themselves is also another surefire way to keep your blood sugars in range. Craving a piece of fruit? Have a small handful of unsalted nuts with it to help slow the absorption of carbohydrates in the fruit.

Exercise helps your body utilize the sugar in your blood more efficiently, and it also makes your insulin more sensitive, so your muscle cells are better able to use any available insulin to take up the sugar in your blood. Translated: Exercise helps control your blood sugars. This effect can last up to 24 hours!

For better blood sugar management schedule an appointment with our Registered Dietitian Nutritionist, Colleen Cooke at 340.715.7720 and she can customize a meal plan specifically to meet your taste buds and lifestyle. Also, check out the American Diabetes Association website for other cool information and recipes.

Diabetes Friendly Recipes

In 2018 the CDC compiled a Tasty Recipes for People with Diabetes and their Families full of Caribbean-inspired recipes. Try out one today, like this one below:

RICE WITH CHICKEN, SPANISH STYLE

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.

Ingredients:

• 2 Tbsp. olive oil
• 2 medium onions, chopped
• 6 cloves garlic, minced
• 2 stalks celery, diced
• 2 medium red/green peppers, cut into strips
• 1 cup mushrooms, chopped
• 2 cups uncooked whole grain rice
• 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed
• 1½ tsp. salt (optional)
• 2½ cups low-fat chicken broth Saffron or SazónTM for color
• 3 medium tomatoes, chopped
• 1 cup frozen peas
• 1 cup frozen corn
• 1 cup frozen green beans Olives or capers for garnish (optional)

Directions: Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender. Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients. Add chicken, salt, chicken broth, water (1 1/2 cups), Saffron/SazónTM, and tomatoes. Bring water to a boil. Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes. Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired

Serving size = 1 ½ cups

Carbohydrate choices = 3 ½

At Plessen Healthcare, our multidisciplinary team is committed to providing the highest quality of care for our patients. We work to improve clinical outcomes through educating, empowering, and guiding every individual on their health care journey and providing an experience that improves the quality of life and well-being. We call this the “Plessen Way”.  Sign Up for Plessen News & Healthcare Tips