Healthy Eating: Do You Know The Five Refuel Commandments?

Wednesday, May 14, 2014 12:41

By Barbara Ficarra, RN, BSN, MPA

Okay men, this one’s for you. A healthy lifestyle reboot book that focuses on food, fitness and health. REFUEL, is a well-written book, with a dose of humor, by my friend and a leading health expert John La Puma, MD.

REFUEL is a 24 day eating plan specifically engineered for the male brain and body designed to boost testosterone levels, help men shed fat, pump up strength and stamina and improve sexual performance.

Dr. La Puma will guide you through the 24-Day eating plan, and he will provide you with fitness tips, the Dos and Don’ts of healthy eating, simple and healthy recipes, including “15 Dishes Every Man Should Know How to Make,” and tips to keep you on track, plus so much more. Here’s a taste of what you’ll find.

REFUEL for Healthin30 DrJohnLaPuma_Refuel_BookCover-197x300

The Five REFUEL Commandments

 

  1. Do not eat foods you can crumple or crush. Skip potato chips, hamburger buns, squishy bread, pretzels, and so on. These foods weaken muscles, zap energy, spike insulin, and make you store fat. No cheating—being able to crush a zucchini or an apple with a hammer does not count.
  2. Eat primarily undisguised lean protein and strong vegetables. “Undisguised” means not sauced, dressed, breaded, coated, battered, or otherwise masked. Strong vegetables, like broccoli and kale, are those that boost your immunity and make you physically stronger.
  3. Eat only small amounts of grains, starches, sweets, dried fruits, and full-fat dairy, tart up your carbs. Any grain, pasta or rice should get, at minimum, a sprinkle of vinegar, lemon, or lime. Bread should get mustard or salsa. Acidic foods lower glycemic index of refined carbs, improve insulin response, and slow the rate at which carbs are stored as belly fat. Less belly fat means more testosterone for your body to use for muscle building and fat burning.
  4. Only use a 6-inch plate for meals at home. This simple step will reduce your food consumption by 20 percent. You probably won’t even notice the difference, except that your plate will be full when you start, and you’ll eat with more pleasure because of it.
  5. Drink 3 liters of filtered (when possible) water with citrus juice daily. Drink more water.

Exactly how much is 3 liters? Here are a few different ways to look at the quantity.

  • 6 ½ 1-pint Mason jars
  • 68 shot glasses
  • ¾ of a gallon jug
  • 8 ½ large coffee mugs
  • 4 27-ounce Klean Kanteens
  • 6 ½ American pint glasses

(Reprinted with permission from the author, John La Puma, MD.)

Simple steps for men and women

These are all simple easy steps you can start right now. I love number 4—“Only use a 6-inch plate for meals at home.” No need to super-size. Eating the right amount of food is as important as eating the right foods.

While REFUEL’s focus is geared towards men, women can certainly take part. ”Women are the secret weapon men have in doing REFUEL: the best way for men to succeed is to invite a woman to do it with them,” writes Dr. La Puma.

You may find more information about REFUEL here.

Good luck and let the challenge begin, but remember, this isn’t a diet, it’s a lifestyle.

Your turn

We would love to hear from you. In the comment section below, please let us know if you’ve dived into a REFUEL lifestyle. Please share your thoughts and comments. We would greatly appreciate it.

As always, thank you for your valuable time.

About John La Puma, MD

John La Puma, MD

John La Puma, MD

John La Puma, MD is a practicing physician, board-certified in internal medicine and a professionally trained chef. His mission is to help you get measurably, happily healthier with what you eat and how you live.

Three of his books–”Cooking the RealAge Way,” “The RealAge Diet” and “ChefMD’s Big Book of Culinary Medicine”–have been bestsellers around the world and have been translated into 8 languages. His new book, REFUEL, aims to change how men think about what they eat–as fuel too–and to help men become stronger, healthier and the best versions of themselves.

The Wall Street Journal calls him a “Secret Weapon” against cholesterol and heart disease. He taught the first Nutrition and Cooking course for medical students in the US, at SUNY-Upstate with Dr. Michael Roizen of the Cleveland Clinic, and the first Culinary Medicine course for clinical medical students in the US, at DMU. Dr. La Puma developed the recipes for Dr. Oz and Roizen’s YOU the Owner’s Manual. Repeatedly named “One of America’s Top Physicians” by Consumers’ Research Council, Dr. La Puma has been honored with the American Medical Association/National Association of Medical Communicators “Award of Excellence”.

His new “PBS ChefMD Shorts” series can be seen available nationwide through 2016, and his “Refuel Minute” series is available on YouTube. He is based in and sees patients in Santa Barbara, California.

http://www.drjohnlapuma.com/clinic/refuel/
http://www.drjohnlapuma.com/about/

 

A fun photo at the Freddie Awards

Barbara Ficarra and John La Puma, MD at the Freddie Awards - Healthin30

John La Puma, MD and Barbara Ficarra at the Freddie Awards-International Health and Medical Media Awards

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Follow Dr. La Puma on Twitter @johnlapuma

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 TEDMED Great Challenges-Medical Communication-Barbara Ficarra

 

The content on this website and related broadcasts is for informational purposes only and is not a substitute for medical advice or treatment for any medical condition. Promptly seek professional medical care if you have any concern about your health. Always consult your physician before making any changes to your medical regimen.

A TEDEd Presentation, Sugar: Hiding in plain sight, plus other names for added sugar

Thursday, April 3, 2014 14:50

By Barbara Ficarra, RN, BSN, MPA

This is a short charming animated informational TED-Ed Original presentation, Sugar: Hiding in plain sight-Robert Lustig.

“While sugar is easy to spot in candy, soft drinks and ice cream, it also hides out in foods you might not expect — including peanut butter, pasta sauce and even bologna! Robert Lustig decodes confusing labels and sugar’s many aliases to help determine just how much of that sweet carbohydrate makes its way into our diets.”

Robert Lustig, MD is a UCSF Professor of Pediatrics, author and educator.

According to this TEDEd presentation, there are about 56 other names for added sugar.

  1. Barley Malt
  2. Barbados Sugar
  3. Beet Sugar
  4. Brown Sugar
  5. Buttered Syrup
  6. Cane Juice
  7. Cane Sugar
  8. Caramel
  9. Corn Syrup
  10. Corn Syrup Solids
  11. Confectioner’s Sugar
  12. Carob Syrup
  13. Castor Sugar
  14. Date Sugar
  15. Dehydrated Cane Sugar
  16. Demerara Sugar
  17. Dextran
  18. Dextrose
  19. Diastatic Malt
  20. Diatase
  21. Ethyl Maltol
  22. Free Flowing Brown Sugars
  23. Fructose
  24. Fruit Juice
  25. Fruit Juice Concentrate
  26. Galactose
  27. Glucose
  28. Glucose Solids
  29. Golden Sugar
  30. Golden Syrup
  31. Grape Sugar
  32. High Fructose Corn Syrup (HFCS)
  33. Honey
  34. Icing Sugar
  35. Invert Sugar
  36. Lactose
  37. Malt
  38. Maltodextrin
  39. Maltose
  40. Malt Syrup
  41. Mannitol
  42. Maple Syrup
  43. Molasses
  44. Muscovado
  45. Panocha
  46. Powdered Sugar
  47. Raw Sugar
  48. Refiner’s Syrup
  49. Rice Syrup
  50. Sorbitol
  51. Sorghum Syrup
  52. Sucrose
  53. Sugar (Granulated)
  54. Treacle
  55. Turbinado Sugar
  56. Yellow Sugar


Your turn
Are you surprised to learn that there are other names for added sugar? Are you concerned with the amount of sugar in a food product or beverage? What tips do you have to eat healthier? Please share your thoughts and ideas in the comment section below. You may also continue the conversation on Facebook.

As always, thank you for your very valuable time.


Barbara’s note
Food labels can be misleading and confusing. Sometimes the front of a food label may sound healthy, but it’s not. It’s important to turn the package over and read the list of ingredients, not just the front of the food label.

Next Up
John La Puma MD, a practicing physician, board-certified in internal medicine, a professionally trained chef, and a New York Times best-selling author, shares his expertise on the next Healthin30 post. [Until then, you may find more information here.]

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 TEDMED Great Challenges-Medical Communication-Barbara Ficarra

 

Are Healthcare Consumers at the Forefront of Digital Health?

Friday, March 21, 2014 12:03

By Barbara Ficarra, RN, BSN, MPA and Ben Heubl

Simply put, healthcare is about the patient. Healthcare is a multidisciplinary team approach and patients are at the center of healthcare.

The urge to understand healthcare and medicine from the perspective of the patient, or consumer, is something that even key stockholders fail to understand, writes David Shaywitz in a Forbes piece. The author refers to an article from The Journal of the American Medical Association (JAMA) “What Patients Really Want From Health Care” by Allan S. Detsky, MD, PhD.

Image Access - Healthin30 ID-10069354 Post Are Consumers at the Forefront of Digital Technology

What Patients Want: Access to services in a timely fashion

According to the article, what patients want most is to restore their health when they are ill. Simply, they want to get better, and the primary focus is to relieve illness and symptoms rather than focus on prevention. They want access to services in a timely fashion, and they want to have hope and be offered options that might help them. Patients want continuity of care. They want to build relationships and partner with their providers. They want a private room with their own bathroom, and to they want to pay as little as possible from their own out-of-pocket expenses. Patients want highly qualified clinicians and the best physicians.

Healthcare Innovation-Patients at the center

Understanding what patients want from healthcare is a central theme of healthcare innovation. The landscape of healthcare is rapidly changing with the rise of digital and wireless technology. Having access to healthcare is essential. Latest developments in technology and digital health in the United States and Europe could mean that consumer health is transforming into ‘shopping’ for health access.

Dr. Mohit Misra, Project Lead, London Health Commission, said to Heubl, co-author of this post, that he aims to support small and medium-sized enterprises (SME), among them consumer facing innovation concepts, to establish and scale in London. He emphasizes that improving access for patients is vital everywhere, and technology needs to be leveraged to do so.

Digital Health and the consumer

Consumer healthcare has expanded into the digital world. Digital Health defined by Paul Sonnier, curator of the Digital Health Group on Linked with more than 24,000 members to date, as the convergence of the digital and genetics revolutions with health and healthcare. Next to increase empowerment for our own health, it also helps to reduce inefficiencies in healthcare delivery, improve access, reduce costs, increase quality, and make medicine more personalized and precise.

Precise and personalized medicine is important to healthcare consumers. And as we mentioned earlier, consumers want to receive access to care in a timely fashion. Dr. Misra stated to Hebul that good access is about being able to get the right medical advice when you need it urgently, but also having more choices about when and how you see your doctor or medical professional for more routine follow ups is important.

Digital technology helps to empower and engage consumers to take charge of their health, and it fosters consumers to be active participants in their healthcare. Digital health introduced into the vast marketplaces for consumers is redefining the term consumer healthcare. Digital health access gives you personalized information based on data the consumer enters. Digital health includes an ecosystem of solutions outside of established healthcare systems.

Health Access 2.0 – EU learns from the US

According to Pew Research, 72% of internet users in the US say they have looked online for health information in the past year. But healthcare can really learn from the travel, retail and financial services industries where digital access improved their ecosystems, said Lloyd Price, co-founder of Zesty, an online healthcare appointment service in London.

The US traditionally has been strong in marketing healthcare to its consumers – and now, it seems, healthcare access innovation is to follow. MobiHealthNews reported that the US consumer-facing Digital Health SME sector is worth $3.6 billion with 270 patient-facing digital health companies.

Companies like ZocDoc, Practice Fusion, iTriage, Aetna’s App, AskMD* and the health system Kaiser Permanente now provides healthcare faster and gives choices and responsibility back to the consumer. Effectively, some of these digital health concepts now offer precisely what Dr. Detsky described. Quick, timely and convenient access to healthcare is at the top of the list. That is where we have seen the biggest successes for digital health. [*Full Disclosure: Ficarra is on the Advisory Board of Sharecare.]

ZocDoc, for instance, announced its plans to expand nationwide. Companies like Keldoc in France, Dottori in Italy, and other companies in Sweden and Germany, are reinventing consumer health by making access to appointments a consumer play.

In the US, one company that clearly understands consumer healthcare is Kaiser Permanente. Ravi Poorsina, Communications Manager at Kaiser Permanente said to  Heubl, in an email, that KP believes that by providing patients 24/7 online access with critical time-saving features, it empowers members and supports their ability to better manage their care. Poorsina said by developing KPs ‘My Health Manager’ and its mobile version, they provide members easy and convenient access to all of the health information and tools they need to manage their health and connect with their care providers.  Including online appointment scheduling, prescription refill, secure e-mail messaging with care providers, and access to test results. Poorsina said, Kaiser Permanente has more than 4.4 million members registered for ‘My Health Manager’, and in 2013 the platform refilled 14.8 million prescriptions and scheduled 3.7 million appointments.

In the UK, the leading online healthcare appointment service Zesty* is changing how the public search and books healthcare appointments. Zesty for example has proved that one small tech startup can improve the public and private healthcare market altogether. Zesty helps thousands of patients in London every month to book NHS and private healthcare appointments on their laptops, tablets and smartphones in less than 60 seconds, said Lloyd Price, COO and Co-founder of Zesty. [Full Disclosure: Heubl is on the Advisory Board of Zesty]

Future of digital health emerges

As the future of digital health emerges, we see the healthcare ecosystem change significantly. Digital health access solutions are perfectly positioned to be the catalyst for change and improvement in the ecosystem, said Price. Price believes that any of these companies that will market new health access solutions will be private players. First trialing and offering new health services outside of the system. These companies will also quickly figure out how to brand and market these services to consumers, said Price.

The future for consumer health is unwritten. Access to healthcare needs to become more consumer friendly. With the latest market and technology developments, both in the UK and US, the industry is heading in the right direction as long as they keep the patient front and center.

Your turn

Do you feel that consumers are at the forefront of digital health? Please share your thoughts in the comment section below. As always thank you for your valuable time.

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 TEDMED Great Challenges-Medical Communication-Barbara Ficarra

About Co-Author Ben Heubl

Ben Heubl Co-Author

Ben Heubl

Ben Heubl is a digital health advocate, activist and journalist for Health 2.0 innovation. Heubl is speaker at various healthcare innovation conferences and events, a TEDMED delegate, founded the non-for-profit organization Health 2.0 Copenhagen, mentor at the HealthXL accelerator, and writes for various online magazines in the context of digital health innovation and technology. Heubl currently supports a UK health innovation SME to change how citizens access healthcare. You can follow him on Twitter. (@benheubl)

 

 

 

 

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Image courtesy of Stuart Miles/FreeDigitalPhotos.net

Twitter Heart Chat: Sharecare and American Heart Association

Thursday, February 20, 2014 10:59

By Barbara Ficarra, RN, BSN, MPA

Twitter Chats are a powerful way to share valuable information in real-time.  Sharecare and the American Heart Association partner to host a Twitter Chat on Heart Health.

Please join the Twitter Chat today, February 20, 2014 from 12 p.m. – 3 p.m. EST, and use the Hashtag #HeartChat.

Twitter Chat Sharecare American Heart Healthin30 Barbara Ficarra

In support of the 50th anniversary of American Heart Month, the American Heart Association (AHA) and Sharecare, the online health and wellness engagement platform founded by Dr. Mehmet Oz and Jeff Arnold, together are proud to host a Twitter chat to answer users’ questions about heart health. As the number one and number four respective causes of death in the U.S., heart disease and stroke claim more lives than all forms of cancer combined.

“On average, every 40 seconds, an American dies of cardiovascular disease or has a stroke making them the leading causes of death and disability in the United States,” said Dr. Mariell Jessup, president of the American Heart Association. “Educating people about how they can reduce their risk is literally a matter of life and death, and our #HeartChat with Sharecare has the potential to help millions of people get the information they need to fight heart disease and stroke.”

Twitter Chat Sharecare and American Heart Experts 1 Healthin30 Barbara Ficarra

Twitter Chat Sharecare and American Heart Experts 2 Healthin30 Barbara Ficarra

Scheduled for Thursday, February 20, from 12 pm to 3 pm EST, the Twitter chat will focus on living with heart disease and stroke; learning how to live healthy and reduce your risks; and the new heart disease and stroke prevention guidelines released last November. During #HeartChat, Dr. Jessup, also Medical Director of the Heart and Vascular Center at the Hospital of the University of Pennsylvania, will be joined by the following experts from the AHA and the American Stroke Association (ASA) to answer users’ questions:

  •     Dr. Clyde Yancy, AHA past president and Magerstadt Professor of Medicine and Chief of the Division of Cardiology at Northwestern University, Feinberg School of Medicine
  •     Dr. Rachel Johnson, AHA Nutrition Committee chair and Robert L. Bickford, Jr. Green and Gold Professor of Nutrition and Professor of Medicine at the University of Vermont
  •     Dr. Demetrius Lopes, national ASA spokesperson and Director of Neuroendovascular Surgery at Rush Hospital, Chicago
  •     Dr. Mary Ann Bauman, national AHA spokesperson and Medical Director for Women’s Health Community Relations at INTEGRIS Health, Inc., Oklahoma City

Cardiologists from select Sharecare hospital partners also will take part in Thursday’s chat, including AHA past president Dr. Gordon Tomaselli from Johns Hopkins Medicine; Dr. Tamara Horwich from UCLA Health; and Dr. Michael Emery from Greenville Health System.

Additionally, members of Sharecare’s Advisory Board will lend their expertise during the three-hour #HeartChat, including:

  • Dr. Randy P. Martin, Chief of the Structural and Valvular Center of Excellence at the Piedmont Heart Institute in Atlanta, and Physician Principal Advisor of Educational Programs at the Marcus Heart Valve Center: @DrRandyMartin1
  • Barbara Ficarra, RN, health educator and founder of Healthin30.com: @barbaraficarra
  • Patricia Geraghty, RN, nurse practitioner and Adjunct Clinical Faculty at Holy Names University in Oakland, Calif.: @PattyGeraghty
  • Dr. Robin Miller, medical director at Triune Integrative Medicine in Medford, Ore.: @RMillerMD

As a registered nurse, health educator and Advisory Board Member at Sharecare, I’m delighted to participate in this #HeartChat. I hope you’ll be able to join us.

Dr. Mehmet Oz will also be joining the #HeartChat Twitter event.

[Source: News Release Sharecare-Atlanta, February 18, 2014]

Virtual Summit to Empower Caregivers

Tuesday, February 11, 2014 8:31

Please join us today, February 11, 2014 for a virtual summit for caregivers.

Impact80 Virtual Summit is the first global conference, to be held online with 1 goal in mind – to support and reach as many women & men who work full or part-time while caring for a sick, disabled child or aging parent. Impact80 Summit will provide caregivers with mental health, caregiving, patient engagement resources, tips and information they need.

Goldina Erowele, PharmD, RPh, is a caregiver, clinical pharmacist, editor-in-chief of the award nominated (SeniorHomes, WegoHealth & HealthLine) CareNovate Magazine for Caregivers and is the founder of Impact80 Summit.

 Barbara Ficarra Impact80Summit Speakers

The summit begins at 11 a.m. EST (10 a.m. CST and 8 a.m. PST) with opening remarks by Dr. Erowele.

Speakers and topics include:

How to keep your dreams alive while caring for others by Ozioma Egwuonwu, CEO | Founder | Inventor BurnBright International LLC, Inventor, Day for Dreamers
Twitter: @bblifeworks, @dayfordreamers

Supporting Caregiving in 2014 & Beyond. What You Need in Your Caregiving Toolbox by Denise Brown. Founder & Caregiving Coach, Caregiving.com. Twitter: @caregiving

Health Advocacy: 10 best tips for patient/caregiver engagement By Martine Ehrenclou, Founder, author, health care advocate, The Take Charge Patient Founder, Author, The Take Charge Patient. Twitter: @Med_writer

Mental Health Check Up for Caregivers. What Have you done for yourselves lately? By Dr Tanya Douglas-Holland, Physician, Founder,  Unplugged. Twitter: @DrTanyaMD

Impact of Health Care Social Media on Patient & Caregivers Engagement by Barbara Ficarra, RN, Journalist, Founder, Healthin30. Twitter: @barbaraficarra

The Conversation Project & end-of-life care. Kelley Connors, President, KC Health & Host of Real Women on Health

Top 10 Medication Safety Tips- Over The Counter Medications, Herbals and Prescriptions by Dr. Goldina Erowele

Impact80 Virtual Summit:

Use the hashtag = #Impact80

Facebook  http://www.facebook.com/carenmag

Twitter http://www.twitter.com/impact80summit

You may register using this link: http://www.impact80summit.com/register

Join the Summit via this link http://www.spreecast.com/events/impact80-virtual-summit

I hope you’ll be able to join the conversation. Thank you for your time.

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 TEDMED Great Challenges-Medical Communication-Barbara Ficarra