Your 8 hourly digest for Blogs - All topics

Blogs - All topics Mayo Clinic experts blog about various health topics. // via fulltextrssfeed.com

Fruit or vegetable — Do you know the difference? Aug 15th 2012, 05:00 Nutrition-wise blog Aug. 15, 2012 By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D. According to botanists (those who study plants) a fruit is the part of the plant that develops from a flower. It's also the section of the plant that contains the seeds. The other parts of plants are considered vegetables. These include the stems, leaves and roots — and even the flower bud. The following are technically fruits: avocado, beans, peapods, corn kernels, cucumbers, grains, nuts, olives peppers, pumpkin, squash, sunflower seeds and tomatoes. Vegetables include celery (stem), lettuce (leaves), cauliflower and broccoli (buds), and beets, carrots and potatoes (roots). From a culinary standpoint, vegetables are less sweet — or more savory — and served as part of the main dish. Fruits are more sweet and tart and are most often served as a dessert or snack. Both fruits and vegetables can be made into juice for a refreshing beverage. Some fruits are "grains" or "nuts" or "seeds" — and are served accordingly. Nutritionally speaking, fruits and vegetables are similar. Compared with animal products, they're generally lower in calories and fat, but higher in fiber. Fruits and vegetables also contain health-enhancing plant compounds such as antioxidants. And they're loaded with vitamins and minerals. One serving (half a cup) of most fruits has a bit more calories than one serving of vegetables. Exceptions would be dense, starchy vegetables such as potatoes or beets. One thing that is simple to understand about fruit and vegetables is that most people don't eat enough of them. According to the Dietary Guidelines for Americans, you should aim for two or more cups of fruit a day, and two and one-half cups of vegetables. The usual adult eats one cup of fruit and about one and a half cups of vegetables a day. In 2009 no state met the Healthy People 2010 targets for fruit or vegetable consumption. In fact, there's been a decline in consumption of fruit and vegetables. Between 1999 and 2008, the actual number of servings of fruit and vegetables declined by about 10 percent and 7 percent, respectively. We also know that not eating enough fruits and vegetable plays a role in cancer, heart disease, high blood pressure, stroke and diabetes. Fruit or vegetable — the simple fact is we should eat more of them. However, doing that doesn't seem so simple. Something to chew on. What are your thoughts? - Jennifer blog index References Dietary Guidelines for Americans 2010. U.S. Department of Agriculture. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter5.pdf Accessed Aug. 3, 2012. State-specific trends in fruit and vegetable consumption among adults: United States, 2000-2009. Centers for Disease Control and Prevention. http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5935a1.htm. Accessed Aug. 3, 2012. The Fruit and Vegetable Consumption Challenge: 2010 Gap Analysis. http://www.foodpolitics.com/wp-content/uploads/2010-GAP-Analysis.pdf. Accessed Aug. 3, 2012. Stress can change your personality Aug 15th 2012, 05:00 If the stress in your life is more than you can cope with, get help right away. National Suicide Prevention Lifeline 1-800-273-TALK (8255) Go to the nearest hospital or emergency room Call your physician, health provider or clergy National Alliance on Mental Illness www.nami.org 1-800-950-NAMI (6264) Getting motivated: How to do it Aug 14th 2012, 20:13 Living with diabetes blog Aug. 14, 2012 By Nancy Klobassa Davidson, R.N., and Peggy Moreland, R.N. What does it take to get motivated? That's a tough question. A motivation to lose weight, for example, might be a wedding, a high school reunion, or fear of dying from a heart attack. I'm more motivated to clean my house when I know that I'll be hosting guests. As diabetes educators, we often hear people say that they just don't have time to test their blood glucose, take their diabetes medication, and do other similar important self-care tasks. I can't possibly imagine the amount of time it must take to have good diabetes control, but I do wonder about the dire consequences awaiting those who "don't have the time" or just don't want to. I realize that there are many other factors involved, such as fear of low blood sugar, financial concerns or peer pressure. Anger at having diabetes, depression, denial, and other such emotions can also be obstacles to managing diabetes. Often it's just lack of diabetes education. We most often hear "I don't feel sick, so why do I need to do ____?" But diabetes is different from other chronic diseases. You may feel just fine at first. Unlike other chronic diseases, 99 percent of diabetes management is self-care. Daily decisions about what to do or not do with regard to diabetes self-management affect quality-of-life now and in the future. So, what can you do when you need to get motivated for better self-care? Here are some ideas to get you started. Join a diabetes support group Whether you're new to diabetes or have had diabetes for several years, it helps to share your experiences with others and learn from their experiences. A support group is a great place to exchange tips. And a support group is just that — they're there for you to lean on when you need support. If there isn't a diabetes support group near you, start one. You are not alone! Identify personal diabetes goals Make sure your goals are SMART — specific, measurable, attainable, relevant and time-limited. Make a list of the health benefits of good diabetes control Some of these benefits include: Stable blood glucose readings — avoiding widely fluctuating blood glucose levels Reduced risk of complications such as blindness, kidney disease, heart attack, problems with your feet, and the list goes on Increased energy Clearer thinking Surround yourself with people who encourage and motivate you Family, friends or both Healthcare professionals — work with your healthcare provider and diabetes educator A support group, weight-loss group or both An exercise buddy No doubt about it, diabetes is challenging and time-consuming to manage. Pat yourself on the back! Please share with us and others your tips for staying motivated. Have a good week. Peggy blog index

You are receiving this email because you subscribed to this feed at blogtrottr.com. If you no longer wish to receive these emails, you can unsubscribe from this feed, or manage all your subscriptions