WINTER 2017/18A Special Publication from The Everett Clinic

Healthy LivingEating Well

Physical activity is a great way to compensate for eating a little more during the holidays, but you may

need to get creative to stay active through the fall and winter. It’s important to maintain your exercise routine even when the days are shorter and the weather is cool and damp.

Some strategies for adapting your routine for inclement weather:

■■ Consider indoor activities, such as:■● Stationary cycling■● Swimming■● Group exercise activities (this may be a good time to try a new class)

■● Exercise videos

■■ Run for fun. Sign up for a local holiday run or walk with your family or friends.

■■ Change the time you exercise to adjust for shortened daylight hours.

■■ Exercise while watching your favorite programs. Lift weights, use resistance bands or stretch during commercials. If you have a treadmill, use it while watching television.

■■ Take advantage of the weather! Now is the time to get out and enjoy your favorite winter sports or try a new one.

In the U.S., many people consume a diet that is low in vegetables, fruits, whole

grains, dairy, seafood and healthy oils and high in refined grains, added sugars, saturated fats and sodium. Most of us would benefit from changes to our eating habits. However, drastic changes can be overwhelming. Focusing on small changes and making shifts in food choices over time can make healthy eating feel more attainable, help support a healthy body weight and lessen the risks associated with chronic disease. Every food choice is an opportunity to move toward a healthy eating pattern. Multiple opportunities to improve food choices exist throughout the day—with each meal and snack you eat. Here are some ideas for small shifts that can contribute to healthier eating overall:

■■ Change from high calorie snacks, like chips and dip, to nutrient dense snacks, like vegetables and hummus.

■■ Think before you drink! Steer clear of sweetened beverages, such as soda, and choose mostly water, seltzer, low-fat or nonfat milk and small servings of 100 percent fruit juice.

■■ Make the switch from refined grains to whole grains. Try oats, brown rice and barley, and don’t eat more than the recommended portion size.

■■ Include a veggie and/or fruit with every meal.

■■ Conquer your cravings. Whether you crave salty foods or sweet, surround yourself with healthier options that will satisfy, not sabotage you.

■■ Choose heart-healthy fats, such as olive oil, nuts, seeds and avocado. As always, be sure to watch your portion sizes.

Get Movin’

Focus on small changes and making shifts in food choices over time

everettclinic.com

You are receiving these materials as a part of your enrollment in The Everett Clinic’s Disease Management program. Participation is limited to patients in select health plans. The content is designed to reinforce, not replace, information or instructions given to you by your healthcare provider. If you have questions about the Disease Management Program, please call 425-317-4654.

3901 Hoyt Avenue■■■■■everett, WA 98201

■■ A yearly flu vaccine is the most important step in protecting yourself against flu viruses.

■■ In addition, ask your provider if you are due for a pneumococcal vaccine.

■■ Wash your hands! Protect yourself against colds and the flu with frequent hand washing. If you do become ill, cover your coughs and stay home if you can to help prevent the spread of flu and colds.

■■ Don’t smoke, drink caffeinated beverages or exercise for 30 minutes before you measure.

■■ Measure at the same time each day.

■■ Place the cuff around a bare arm.

■■ Rest for five minutes before measuring your blood pressure.

■■ Sit with your back supported, your feet flat on the floor and your arm supported (with the upper arm at heart level) while you measure your blood pressure.

■■ Don’t talk while you are measuring.

■■ Record both the top number (systolic pressure) and the bottom number (diastolic pressure), along with the date and time.

■■ Take two or three readings one minute apart each time you measure, and record all of the results.

Staying Healthy

If your provider has instructed you to check your blood pressure at home, it’s important to get accurate blood pressure readings.

“ An ounce of prevention is worth a pound of cure.”

—Benjamin Franklin

■■ For ease of use, we recommend an electronic blood pressure monitor. Omron monitors have been tested and found to be reliable. They cost about $40 at local pharmacies.

■■ A manual cuff used with a stethoscope is also a good choice, if you have reasonably good hearing and use of your hands. These are less expensive.

■■ You need a cuff that fits your arm. Cuffs are marked with a size range. Purchase a large cuff if needed. If the cuff is too small, blood pressure readings will be falsely high.

Don’t buy a monitor that uses a cuff on your forearm or finger—they will not give you accurate readings.

Selecting a blood pressure cuff to use at home 

The first step in accurate blood pressure measurement is choosing the right equipment:

Home Blood Pressure Monitoring

Tips for getting the most accurate blood pressure readings:

Your blood pressure will vary from hour to hour, and from day to day. This is normal. It’s good to take measurements over several days and determine the average.

For most people with a diagnosis of high blood pressure, a good blood pressure is less than 140/90. Your provider will tell you if you need a different goal blood pressure.

If your blood pressure is consistently higher than your goal, call your provider’s office.

If your blood pressure is higher than 180 systolic, or 110 diastolic for three or more readings, call and see your provider the same day. See your provider at least once a year (or more frequently if advised by your provider) to review your treatment.