RSS Feedhttps:// RSS Feeden{EC2536A1-5535-4193-BB50-466FA6097183} Questions You’ve Always Had About Blood Pressure<p style="margin: 0in 0in 8pt 0.5in;" dir="ltr">&nbsp;</p> <p style="margin: 0in 0in 8pt;"><strong>1) What is blood pressure?</strong></p> <p style="margin: 0in 0in 8pt;">Blood pressure is the driving force in our body that keeps blood flowing to every organ. It is first generated by the powerful heart muscle and then maintained and transmitted by our blood vessels. Blood pressure has become synonymous with high blood pressure. For decades now, high blood pressure has been a well-recognized risk factor for heart attacks, strokes, and early death. High blood pressure is frequently referred to as the "silent killer" as no one knows what their blood pressure is, high or low, until they actually measure it. A majority of people will develop high blood pressure during their lifetime.</p> <p style="margin: 0in 0in 8pt;"><strong>2) How do I know what my blood pressure is?</strong></p> <p style="margin: 0in 0in 8pt;">Figuring out what your blood pressure is, is easy. Any doctor appointment you go to will check your blood pressure. Health fairs, home blood pressure cuffs, even your neighbor who is a nurse can accurately measure your blood pressure.</p> <p style="margin: 0in 0in 8pt;"><strong>3) What should my blood pressure be?</strong></p> <p style="margin: 0in 0in 8pt;">Over the years, goal blood pressure has been a moving target in terms of what your blood pressure should be, or more importantly what is should be under! Again every patient is different but as a general starting point, your <i>systolic</i> blood pressure (that&rsquo;s the top number) should be less than 140 mmHg, and the <i>diastolic</i> blood pressure (that&rsquo;s the bottom number) should be less than 90mmHg. If you are asking if one of those numbers is more important than the other, the answer is yes, it is the <i>systolic</i> (top) blood pressure that carries the most weight. </p> <p style="margin: 0in 0in 8pt;"><strong>4) What can I do about it?</strong></p> <p style="margin: 0in 0in 8pt;">The first step to managing your blood pressure to change how you eat by greatly decreasing the amount of salt in your diet. In 2017, a vast majority of salt in a typical American diet comes from 2 places: 1) eating outside of the home. Whether it is a fast food meal or the finest 5-star restaurant, the food tastes good because it is loaded with salt and 2) you salt your food after it hits the plate before you eat it. By limiting eating outside of the home to two times a week or less and throwing away your salt shaker, you can help your blood pressure. Making dietary and lifestyle changes (exercise) you can on average lower your blood pressure by about 10 mmHg (i.e. 145mmHg -&gt; 135mmHg).</p> <p style="margin: 0in 0in 8pt;"><strong>RELATED:</strong> <a href="">How to Control Your High Blood Pressure</a></p> <p style="margin: 0in 0in 8pt;"><strong>5) So what about medication?</strong></p> <p style="margin: 0in 0in 8pt;">As you can see from the paragraph above, if your blood pressure is significantly elevated (&gt;150/100 mmHg) it is very unlikely that diet and lifestyle changes alone will be enough to bring your blood pressure in a range that will reduce your risk or heart attacks, strokes, or early death. You need medications. The great thing about meds to treat your blood pressure is that there are A LOT of them. This means that you and your doctor should be able to find a regimen that works for you from a side effect standpoint. </p> <p style="margin: 0in 0in 8pt;"><strong>6) What about cost?</strong></p> <p style="margin: 0in 0in 8pt;">A vast majority of blood pressure medications are generic and very affordable. In fact, if you are on an expensive brand medication for your blood pressure, ask your doctor about switching to a cheaper alternative that will be just as effective. You can also look at it in other ways, think of the cost to be admitted to the hospital with a heart attack with costly procedures or high risk surgeries. Spending pennies a day on your blood pressure pills may, in the future, save you tens of thousands of dollars.</p> <p style="margin: 0in 0in 8pt;"><strong>7) When will I stop the medication?</strong></p> <p style="margin: 0in 0in 8pt;">More than likely you won&rsquo;t. Very rarely does high blood pressure have a &ldquo;cure.&rdquo; A vast majority of people will need lifelong therapy for their blood pressure. Remember that heart disease is a disease of aging, and so being vigilant about controlling our risk factors (like high blood pressure) is a lifelong task.</p>Fri, 20 Jan 2017 00:00:00 -0700{CADE6D3C-DB41-4F96-BD50-14DD2D16756E}, Parties and Illness: What are you going to catch at Sundance?<p style="margin: 0in 0in 8pt;">Once these Festival goers make their way to Park City, they&rsquo;ll be riding public transportation, sharing theatre seats, shaking hands, exchanging business cards and unknowingly spreading germs. Going to a doctor while at Sundance can be a real burden on your trip, but now you can get medical help from wherever you are at the Festival.</p> <p style="margin: 0in 0in 8pt;">Intermountain Healthcare recently launched the Intermountain Connect Care&reg; app, which connects patients with medical providers 24 hours a day, 7 days a week using their smartphone, computer or tablet. </p> <p style="margin: 0in 0in 8pt;">&ldquo;If Ms. Aniston twists her ankle, Mr. Hamm comes down with a terrible cough, or anyone attending the festival has a non-emergent medical need, they can receive treatment right from their hotel room, Main Street or even a theater,&rdquo; said Si Hutt, administrator at Intermountain Park City Hospital. &ldquo;The app and an internet connection is all that&rsquo;s needed.&rdquo;</p> <p style="margin: 0in 0in 8pt;">Hutt explained the app is especially valuable because of its 24/7 access. &ldquo;Becoming ill or injured doesn&rsquo;t always happen at a convenient time. If an issue isn&rsquo;t life-threatening, but does require attention after hours, the hospital emergency room has traditionally been the only option. The Connect Care app helps prevent people from using the ER when they really don&rsquo;t need one.&rdquo;&nbsp; </p> <p style="margin: 0in 0in 8pt;">Connect Care is available on the app store at no charge. Visits are just $49 and some insurance is accepted, though not required. Connect Care providers can prescribe medications and if the provider believes the patient needs to be seen in person or requires immediate attention, they will refer the patient for appropriate evaluation and treatment.</p> <p style="margin: 0in 0in 8pt;">Connect Care can be accessed at <a href=""></a> or by downloading the app for Apple or Android.</p>Fri, 20 Jan 2017 00:00:00 -0700{99438E3D-2AAA-4B98-A33C-356D59E48705} Technology Means an Irregular Heartbeat Doesn’t Disrupt Dorothy Bradford’s Life<style> </style> <p>At 88, Dorothy is an active woman. When she was diagnosed with atrial fibrillation, an abnormal heart rhythm that caused her heart to beat at 130 beats per minute compared to the normal rate of 60 to 100, she began working with a team of nationally-recognized heart experts to fix the problem.</p> <p>When medications didn&rsquo;t work, Dorothy and her doctors decided a catheter ablation was needed to stop rogue electrical currents in the heart from causing the arrhythmia. And as luck would have it, Dorothy became a medical pioneer as St. Jude Medical&rsquo;s EnSite Precision new cardiac mapping system made its national debut at the <a href="" target="_blank">Intermountain Medical Center Heart Institute</a>.</p> <p>During a <a href="" target="_blank">catheter ablation procedure</a>, physicians use several long tubes with wires, known as catheters, and guide them into the heart through the femoral veins. Sensors on the ends of those wires record electrical information and create a three-dimensional anatomical model that identifies the paths of electrical currents in the heart.</p> <p>In December, a 3-D image of Dorothy&rsquo;s heart, along with maps created by the new high-tech mapping system showing the electrical currents that pulsed through her heart, were used by Dorothy&rsquo;s physician, John Day, MD, to treat her arrhythmia. </p> <p>&ldquo;It was an honor to be selected as the first center in the nation to use this new technology,&rdquo; said Dr. Day, medical director of the Intermountain Heart Rhythm Specialists at the Intermountain Medical Center Heart Institute. &ldquo;The new EnSite Precision mapping technology allows us to create a more accurate map of the heart&rsquo;s structure and electrical currents in a shorter period of time. That leads to better successes in the cath lab and reduced risks of complications for the patient.&rdquo;</p> <p>Once the 3-D image is created and studied, physicians perform an ablation to remove the very small, targeted area of the heart muscle that&rsquo;s causing the abnormal rhythm. During the ablation, a small catheter is placed into the heart with an electrode at its tip. The electrode sends out radiofrequency energy (similar to microwave heat) that burns away the cells that are causing the fast or irregular heartbeat. The catheter is then removed from the patient.</p> <p>Using the new technology helps patients return to their normal life sooner and reduces the likelihood of repeat visits to the cath lab for the patient, thus reducing the cost of care. </p> <p>&ldquo;At the Intermountain Medical Center Heart Institute, we&rsquo;re always on the lookout for scientifically-proven technologies that will improve and individualize patient care and improve outcomes,&rdquo; said Dr. Day. &ldquo;We&rsquo;re excited to have been part of this inaugural case and look forward to identifying new technologies that will allow us to continue improving the individualized care we provide to our patients while reducing recovery time and lowering health care costs.&rdquo;</p> Follow a <a href="" target="_blank">play-by-play recount</a>&nbsp;of the procedure, which was shared live on <a href="" target="_blank">Intermountain Medical Center&rsquo;s Twitter account</a>.<br />Wed, 18 Jan 2017 00:00:00 -0700{B651E752-4BF9-4528-9823-B080ABEF4440} Diff: The Common Colon Infection You Need to Know About<p>Clostridium difficile (commonly known as C. Diff) is one of the most common hospital-acquired gastrointestinal infections. Though relatively rare compared to other intestinal bacteria, C. diff is one of the most important causes of infectious diarrhea in the U.S.</p> <p>The incidence of C. diff is rising rapidly with increased use of antibiotics. There are approximately 30,000 deaths related to the disease every year in the United States. This is compared to Salmonella with only 300 deaths per year. The rate of C. difficile infections has doubled over the last 20 years with nearly &frac12; million cases per year. Relapse is very common with 20% recurrent disease after initial treatment and an even higher chance of recurrence after one episode of relapse.</p> <h2>Symptoms of C. Diff</h2> <p>C. difficile infection can range from mild to life threatening. Symptoms of mild cases include watery diarrhea, three or more times a day for several days, with abdominal pain or tenderness.</p> <p>Symptoms of more severe C. diff infection include:</p> <ul> <li>Watery diarrhea, up to 15 times each day</li> <li>Severe abdominal pain</li> <li>Loss of appetite</li> <li>Fever</li> <li>Blood or pus in the stool</li> <li>Weight loss</li> </ul> <h3>Risk factors for developing C. Difficile infection</h3> <p>Infection usually requires two steps: exposure to the bugs or spores and use of antibiotics. Certainly not all of the cases require antibiotics but antibiotics are major risk factors. Clostridium difficile bacteria are not very good at competing for growth within a healthy colon with a full complement of bacteria. There are over 1,000 species of bacteria in the colon and some of these bacteria are very good at suppressing the growth of C. difficile. When the healthy bacteria are killed with the use of antibiotics the C. difficile multiply and begin to produce a toxin that causes diarrhea and colitis.</p> <div style="float: left; margin-bottom: 15px; background: #d5e3ee; width: 100%; font-weight: bold; border-top: 3px solid #31599e; border-bottom: 2px solid #9bb9e3; display: block; padding-left: 10px;"> <p> RELATED: <a href="">Keeping Antibiotics Useful</a></p> </div> <p>Use of acid suppression medications is also a risk factor. C. difficile is spread through the fecal oral route. Medications that suppress the acid in the stomach may make it more likely for C. difficile to make it through the stomach without being destroyed by acid. People older than 60 years old are more likely to develop this infection as well as patients with other health problems such as Crohn&rsquo;s disease or ulcerative colitis. &nbsp;&nbsp;</p> <h3>What to Do if the Infection Comes Back</h3> <p>Immediate recurrence when we stop antibiotic use is seen in approximately 20% of patients. Despite this, retreatment with antibiotics is often effective. After antibiotics are completed, it&rsquo;s a race to see which comes back first&ndash;the healthy bacteria within the colon or the C. difficile. There are several antibiotics used to treat C. difficile recurrence but these alternative antibiotics tend to be very expensive. After three failed attempts at treatment of C. difficile, a fecal transplant is recommended.</p> <h3>What is a Fecal Transplant?</h3> <p><strong></strong></p> <p>A fecal transplant is a way to restore all of the patient&rsquo;s healthy colon flora during one procedure. First we identify a healthy person to donate stool. Previously this was often a friend or family member. The donor is tested for common communicable diseases including hepatitis and HIV as well as some other viral and bacterial infections.</p> <p>After the stool is determined to be safe it is processed into a liquid. We then deliver the stool into the colon either during a colonoscopy or through a nasojejunal tube. There is a company now that screens stool donors and sells product to hospitals, taking some of the pressure off the patient find their own donor.</p> <h3>Ways to Minimize Your Risk</h3> <ul> <li>Handwashing is very important. Keep in mind that alcohol sanitizers don&rsquo;t kill C diff. bacteria.</li> <li>Proper antibiotic use is key. Make sure antibiotics are necessary and that the correct narrow spectrum antibiotic is used.</li> <li>Minimize exposure to known infected individuals.</li> <li>Probiotics may help if antibiotics are needed.</li> </ul>Wed, 18 Jan 2017 00:00:00 -0700{BF96D1CF-69E5-4EEF-82FC-0028560B2E12} the Pitfalls of Restrictive Dieting<p>On this diet, which ever one you choose, there are a set of rules that have to be followed. These rules leave us feeling restricted and eventually we either finish the diet (you've lost the weight that you want) or we "cave in" and overeat on the foods that we have curbed due to the rules of the diets.&nbsp; When you come off of a diet or cave in and binge after dieting this can lead to regaining lost weight or even gaining more weight than if you had never dieted at all. We call this the yo-yo effect.</p> <h2>Where is the nutrition?</h2> <p>The other things about restriction in diets that tends to scare us as dietitians, is that when you cut out entire food groups you may be missing out on nutrients that you really need. Science has come a long way in being able to tell us more about what our bodies need to function properly but I don't think we know everything.</p> <p>Still getting a variety of fruits, vegetables, whole grains, fats, and proteins is a great way to make sure all of our bases are covered without trying to figure out what vitamin or dietary supplement you might need to fill in any gaps from a restrictive diet.</p> <p>As far as your nutrition and daily intake goes, some good goals include increasing your fruits and vegetables, making sure that at each meal half your plate is filled with them. You could make a goal to keep track of your intake and calories; being more aware of what we are taking in each day is half the battle of making sure we aren't overeating.&nbsp; A goal that I worked on a few years ago was being more aware of my hunger and satiety cues. I wanted to make sure I was eating when I was hungry and stopping when I was full.&nbsp; A lot of people use external cues to tell them when and how much to eat so this one might be great for a lot of people.&nbsp;</p> <h3>Focus on exercise more</h3> <p>Exercise is something that most people could get more of. Some of the goals that you might want to make this year instead of just losing weight could be that you will increase your exercise from 5 minutes per day to 15 minutes. Or from 15 to 30 minutes. Or making a goal to schedule your daily exercise. Goals focused around getting stronger or increasing endurance tend to work well for people, too.&nbsp;</p> <div style="float: left; margin-bottom: 15px; background: #d5e3ee; width: 100%; font-weight: bold; border-top: 3px solid #31599e; border-bottom: 2px solid #9bb9e3; display: block; padding-left: 10px;"> <p> RELATED: <a href="">9 Tips to Help You Make the Healthy Changes You Want to Make</a></p> </div> <h3>Be OK with being you</h3> <p>Being alright with where your body is at is another goal that would be great to set in this coming year. Our society has been focused on being thin is beautiful, and while we have made shifts toward encouraging better body image, we still have a long way to go to being a physically self-confident society.</p> <p>Overall, instead of going on a diet and risking the binge/restrict type cycle that we are all prone to, making goals to make a more sustainable and healthy you will make you feel more successful, more healthy, have more energy, and as a side effect your body will naturally go to a healthy weight for you.</p> For more information and tips for your new resolutions, visit <a href=";utm_campaign=intermountainlivewell&amp;utm_medium=vanitydomain" target="_blank">Intermountain&rsquo;s LiVe Well</a>.Wed, 18 Jan 2017 00:00:00 -0700{4F5718F6-9C98-42C1-B00C-A58850D6B5D0} Healthcare Misconceptions<h2>Here are 7 misconceptions that have found purchase in many leaders&rsquo; minds, and what we think about them: </h2> <p style="margin: 12pt 0in; background: white;"><strong>1: The future of healthcare is bleak. Reality:</strong><strong>&nbsp;</strong>We now have an unparalleled opportunity to make healthcare better for the people we serve and to make it better for the people who choose this noble profession.</p> <p style="margin: 12pt 0in; background: white;">The healthcare industry is already equipped with the right tools &mdash; the expertise, people and technology. All it lacks is the confidence required to confront a big challenge. Everyone involved in healthcare has a demanding and stressful job. But when you go home, tired and spent and stressed out, ask yourself, &ldquo;What would I rather be doing?&rdquo; &ndash; <a href="" target="_blank">Charles W. Sorenson, President Emeritus,</a> Intermountain Healthcare</p> <p><strong>2. Artificial intelligence and machine learning will take away jobs:</strong> <strong>Reality: </strong>These technology tools will not replace clinicians, however they will augment and extend their capabilities - similar to the way in which a smartphone extends our capabilities in work and everyday life. Artificial intelligence is going to have an increasing role in the future of healthcare and the next two years will see a flood of valuable use cases that will help manage the tsunami of data coming our way. There is nothing to fear. &ndash; Brian Ahier <a href="">(@ahier</a>)</p> <p><strong>3. The change in leadership in Washington will result in health reform efforts, the move to value based care delivery, and quality payment programs are going to die.</strong> <strong>Reality:</strong> While there will certainly be a shift in the regulatory approach and the efforts will be primarily private market led, this movement will continue to accelerate and there will be significant opportunity to entrepreneurs and innovators to bring solutions to market. &ndash; Brian Ahier <a href="">(@ahier</a>)</p> <p><strong>4. Blockchain technologies will present huge risks for healthcare. Reality:</strong> Blockchain technologies aren&rsquo;t a magic wand to solve all of our healthcare problems, but they&rsquo;re an important new information technology with a wide array of applications within the industry and 2017 will be the start of deployment for blockchain technology in healthcare. This is not a passing fad and will have a massive impact ultimately on all of our lives. &ndash; Brian Ahier <a href="">(@ahier</a>)</p> <p><strong>5. You can&rsquo;t have a disciplined process for innovation. Reality: </strong>In medicine we think in terms of the scientific method, which is a process of learning. That discipline can also aid in innovation because most innovation is based on assumptions in many areas of its value proposition and business model.&nbsp; In addition, using a method that is similar to the language used by the operating engine will help innovators bridge the communication divide between the innovation engine and operating engine. &ndash; Todd Dunn, <a href="">(@TToddDunn)</a> Director of Innovation &ndash; Information Systems, Intermountain Healthcare </p> <p><strong>6. Digital health technologies will be adopted slowly by seniors. Reality:</strong> And, that's just not the case. Whether, we're looking at user numbers for PokemonGo players, or patients using their iPads to have a video visit with their physician, the data is clear. Survey after survey shows that seniors are either using digital health tech or, that they want to use it to stay connected to their healthcare providers. It's a wonderful time to be experiencing the evolution of wellness and the power of connection that's bringing generations together. Nick Adkins (<a href="">@nickisnpdx</a>)</p> <p><strong>7. Healthcare Cybersecurity is an I.T. Problem. Reality:</strong> In the past, decisions about cybersecurity were largely made in the data center, but today those decisions are more often guided by board expectations and overall risk tolerance. As the industry continues to look for ways to increase access to safe, quality care, technology will be a major player. That&rsquo;s why it&rsquo;s important for healthcare CIOs and CISOs to educate other executives, employees, and consumers about the importance of a sound cybersecurity strategy that monitors, detects, and mitigates the risk of cyberattack. Cybersecurity is a collaborative effort that involves IT, the business, the patient, caregivers, and the government. &ndash; Marc Probst (<a href="">@Probst_Marc</a>), CIO, Intermountain Healthcare </p> <p><strong>Bonus:</strong> <a href="" target="_blank">Marc Harrison, MD,</a> President and CEO of Intermountain Healthcare takes a look 2017 and the challenges ahead, but reassures &ldquo;these are good times for healthcare.&rdquo;</p> <p> <iframe width="560" height="315" src="" frameborder="0"></iframe> </p>Wed, 18 Jan 2017 00:00:00 -0700{7B6A0707-E028-47C8-881C-6FA0C06F2B8A} Ways to Snack Like a Dietitian<p style="margin: 0in 0in 8pt;">What is the criteria for a healthy snack? </p> <ul> <li><b><span style="text-decoration: underline;">REAL FOOD</span></b> &ndash; Eat snacks with ingredients that can be found in your fridge or pantry, not those you need a PhD just to pronounce. Many of the foods in the LiVe Well Lane are prepared in-store, like fresh fruits and vegetables and snack packs with nuts, cheese, crackers, and fruit. You&rsquo;ll also find yogurt, string cheese, and crackers with hummus. &nbsp;</li> <li><b><span style="text-decoration: underline;">MINIMALLY PROCESSED</span></b> &ndash; Focus on whole foods, limiting foods with refined grains and sugars especially. The nutritional bars in the LiVe Well Lane are all made primarily from whole food ingredients. You&rsquo;ll also find a wide range of minimally processed fruit snacks and dried veggies.</li> <li><b><span style="text-decoration: underline;">HIGHER FIBER</span></b> &ndash; Let&rsquo;s face it, most of us don&rsquo;t get enough fiber and our digestion suffers. In the LiVe Well Lane you&rsquo;ll find tortilla chips made from beans, fruit squeezes with added chia, popcorn, bean snacks, and other high-fiber powerhouses. </li> <li><b><span style="text-decoration: underline;">LOW SUGAR</span></b> &ndash; The healthiest foods can quickly become junk as companies crank up the sugar dial. Even seemingly-healthy fruit juices and dairy can have a lot of added sugar. Lower sugar milks, juices, teas, coffee, and Zevia are available in the LiVeWell Lane when you need a refreshing drink.</li> <li><b><span style="text-decoration: underline;">MODERATE SALT</span></b> &ndash; Even though recommended sodium limits are loosening up, some savory snacks still have way too much salt. In the LiVeWell Lane s, you&rsquo;ll find lower sodium varieties of jerky, nuts, and seeds that still pack a ton of flavor.</li> </ul> <p style="margin: 0in 0in 8pt;">Remember, even healthy snacks can become unhealthy if you eat too much of them. Keep a mid-meal snack to no more than 250 calories unless you&rsquo;re refueling after exercise and don&rsquo;t forget to plan ahead. Keep some healthy snacks in your home, workplace, and car so you&rsquo;re prepared anytime hunger strikes.</p>Fri, 13 Jan 2017 00:00:00 -0700{90F1B30A-FA5D-4145-B19E-9166FC1615DF} for Two? How this phrase can lead to a healthy pregnancy<p style="margin: 0in 0in 8pt;">While this good-natured phrase is true in some ways (women in their third and fourth trimester <b>do</b> need about 15% more calories than their non-pregnant peers, which is only about 300 calories a day), eating too much too often can be harmful to you and the baby, leading to problems like gestational diabetes, high blood pressure, preeclampsia, and pre-term or too large babies. </p> <p style="margin: 0in 0in 8pt;">That doesn&rsquo;t mean &ldquo;eating for two&rdquo; should be a phrase you completely ignore. Instead, consider it a reminder that your choices affect the future of TWO people.</p> <p style="margin: 0in 0in 8pt;"><b>Eat right when you&rsquo;re hungry.</b> When you&rsquo;re starving, consider &ldquo;eating for two&rdquo; your call to make healthy choices. Load up on nutrient-rich, low-calorie whole foods, especially those high in protein such lean meat, eggs, nuts, seeds, beans, whole grains, and dairy. Of course, fruits and veggies make great snacks, and can help satisfy your sweet tooth or urge for something crunchy.</p> <p style="margin: 0in 0in 8pt;"><b>Get the important vitamins and minerals for a healthy baby. </b>If you&rsquo;re not sure what to eat, consider the key building blocks for a healthy baby, including calcium, fiber, folate, iron, protein, DHA and iodine. Here&rsquo;s where to get them:</p> <ul> <li>Calcium: dairy, dark leafy greens, and calcium fortified foods.</li> <li>Fiber: Fruits, vegetables, whole grains, and beans.</li> <li>Folate: Beans, broccoli, asparagus, oranges, fortified breads and cereals, and prenatal vitamins.</li> <li>Iron: Bean, meat, oatmeal, and tofu. Boost absorption by combining with foods high in Vitamin C, such as citrus fruits and juices, strawberries, and dark leafy greens.</li> <li>Protein: Lean meats, nuts, seeds, beans, tofu, and dairy products.</li> <li>DHA: Low-mercury fish, flaxseed, and DHA supplements.</li> <li>Iodine: Seaweed, shellfish, fish, milk, potatoes, eggs, turkey, and navy beans.</li> </ul> <p style="margin: 0in 0in 8pt;"><b>Start modeling a healthy, varied diet now. </b>Nausea and heartburn can easily lead you to choose the same safe foods over and over, or worse, no food at all. But research shows your eating habits during pregnancy can affect your newborn&rsquo;s taste preferences later. Don&rsquo;t want a picky eater? Eat a variety of fresh fruits and vegetables, whole grains, and lean proteins throughout the day, and sample a variety of cuisines and spices as often as your heartburn allows. Sit back and cross your fingers that your choices will help your baby grow into a more healthy and adventurous eater later!</p> <p style="margin: 0in 0in 8pt;"><strong>RELATED:</strong> <a href="">Making Nutrition Work During Pregnancy</a></p> <p style="margin: 0in 0in 8pt;"><b>Make other healthy choices for two.</b> When you only had to worry about yourself, it was probably harder to find the motivation to quit smoking, quit drinking, take your vitamins, or wear a seatbelt. But now that you&rsquo;ve got TWO lives on board, let the &ldquo;eating for two&rdquo; phrase help motivate you to end the bad habits and ensure you&rsquo;re keeping the good ones: take a daily prenatal vitamin, drink your water, get exercise, and always wear your seatbelt.</p> <p style="margin: 0in 0in 8pt;">Have more questions on nutrition during pregnancy? Stop by our&nbsp;<a href="">Intermountain Moms Facebook</a> page and ask Nurse Dani!</p>Fri, 13 Jan 2017 00:00:00 -0700{A76DE164-AC4C-44DB-8796-59857B41886F} Snacking Like a Squirrel Can Improve Your Diet<p>The squirrel&rsquo;s natural appetite includes fruits, berries, veggies, nuts, seeds and plants. &ldquo;Snacking like a squirrel is a great way to get variety and color into your diet,&rdquo; says Michelle Francis, <a href="" target="_blank">registered dietitian</a> at <a href="" target="_blank">American Fork Hospital</a>. &ldquo;Color helps us get more antioxidants and phytochemicals, which are so important to a healthy diet.&rdquo; </p> <div style="float:left; margin-bottom:15px; background:#d5e3ee; width:100%; font-weight:bold; border-top:3px solid #31599e; border-bottom:2px solid #9bb9e3; display:block; padding-left:10px;"><p> RELATED: <a href="">5 Tips to Help You Snack Better and Control Your Weight</a></p> </div> <p>It&rsquo;s also true our furry friends don&rsquo;t have many boundaries when it comes to food choices. We&rsquo;ve all seen them enjoying a stale sandwich under a picnic table or accepting a chip from a well-meaning tourist. People face similar temptations with leftover birthday cake or the urge to finish the kids&rsquo; half-eaten burger and fries. So, let&rsquo;s focus on the good behaviors of squirrels for inspiration.</p> <p>&ldquo;<strong>Squirrels aren&rsquo;t picky eaters</strong>, which is a positive trait &ndash; it is good to try new things,&rdquo; adds Michelle. Being <strong>open-minded to try new foods</strong> can lead to some delicious discoveries and enhance our enjoyment when eating. She encourages us to nibble, &ldquo;Snacking can be a good thing. <strong>You can try some new things in small quantities</strong> and snacking keeps you satisfied which helps avoid poor choices.&rdquo;&nbsp;</p> <h2>A Squirrel's Snack Guide</h2> <p>A good snack guide would be the squirrel&rsquo;s<strong> natural</strong> appetite. </p> <h3>Fruits and Berries</h3> <p>Fruits and berries<strong> </strong>should be eaten with the same enthusiasm as a squirrel. We all get a sugar boost from those apples, strawberries, and cherries, which provides energy to keep us moving throughout the day. Try bananas, oranges, and dried apricots as sources of potassium, which can help regulate blood pressure.&nbsp; Berries and fruits are also cholesterol free.</p> <h3>Veggies and Plants</h3> <p>Veggies and plants<strong> </strong>are naturally low in fat and calories, and high in dietary fiber. The fiber from carrots, green beans, and red peppers promotes healthy bowel function in people and our woodland friends. They also helps us feel full and lower blood cholesterol levels. All this good fiber may also help reduce blood sugar spikes and may reduce the risk of some cancers.&nbsp; </p> <h3>Nuts and Seeds</h3> <p>Nuts and seeds are great snack foods and squirrels have shown us they&rsquo;re easy to store for later use. Nuts are high in calories, so you will need to limit portions, but they are a &ldquo;good fat&rdquo; and can help lower cholesterol levels. Nuts are full of flavor, heart-healthy Omega-3 fatty acids and Vitamin E. Pumpkin, chia, and sunflower seeds, along with nuts, are tasty ways to add protein to snack time. Protein is an important building block for our muscles, bones and blood.</p> <p><strong>Squirrels spend the time needed to store food</strong> and <strong>only save the most nutritious items</strong> like nuts &ndash; never the junk food. They know freezing and drying are great ways to maintain the nutritional value of food. We can take a page from the squirrel diet, says Michelle. &ldquo;Without much effort, we can make a trail mix with almonds, dried fruit, and sunflower seeds, and portion them out in baggies &ndash; ready for a quick snack later.&nbsp; We can freeze fruits, herbs, and veggies for smoothies or soup, and frozen fruit makes a really refreshing snack.&rdquo;&nbsp; </p> <p>Here&rsquo;s to squirreling away some healthy snacks to help us survive these winter months.</p>Fri, 13 Jan 2017 00:00:00 -0700{DBCC3939-3702-4C77-86B6-39BFE8B8AFAF} Things I Wish I Knew as a First Time Mom<p style="margin: 0in 0in 8pt;"><b>#1. There&rsquo;s no need for perfection.</b></p> <p style="margin: 0in 0in 8pt;">As much as you want to be perfect, you&rsquo;ll never be a perfect mom. You can strive to be a better mom than you were the day before, but do not try to be perfect. If you can get it out of your mindset now that there is no need for perfection, you will be on the right track. </p> <p style="margin: 0in 0in 8pt;"><b>#2. Time moves so quickly.</b></p> <p style="margin: 0in 0in 8pt;">As a first time mom, I thought I had all of the time in the world. This is not true! You will blink one day and your &ldquo;baby&rdquo; will be in kindergarten. If there was something I wish I knew as a first time mom, it was that time moves so quickly. Truly, it is important to cherish each moment.</p> <p style="margin: 0in 0in 8pt;"><b>#3. To each mom her own.</b></p> <p style="margin: 0in 0in 8pt;">It is so easy to get caught up in what other moms are doing. It&rsquo;s vital to be focused on what you are doing with your own child. Maybe formula feeding is working for you or baby wearing has been your life saver, awesome. Cheer other moms on for doing what works for them and you focus on doing what works for you!</p> <p style="margin: 0in 0in 8pt;"><b>#4. It&rsquo;s okay to vent to others.</b></p> <p style="margin: 0in 0in 8pt;">There is a clich&eacute; that moms need to have it all together all of the time. You will be a much better mom when you take the time to vent to others. It amazes me how much better I feel after a coffee vent session with another mom. Even being able to relate to another mom will be a true soul saver for any first time mom. </p> <p style="margin: 0in 0in 8pt;"><b>#5. Sleep will eventually come.</b></p> <p style="margin: 0in 0in 8pt;">When you first have that newborn, it truly feels as though you will never get a full night&rsquo;s sleep again. While your baby will eventually sleep through the night, it is hard to realize this as a first time mom. Just keep on doing your best as a mom and realize that soon, those sleepless nights will be over. Okay, maybe not completely sleepless, but close! What can I say? Each kid goes through weird sleeping patterns, which is where you learn to roll with the punches.</p> <p style="margin: 0in 0in 8pt;">As a first time mom, you should never feel inferior. You will gain experience as you spend more time being a mom. The best thing you can do is be the best mom for your child.</p> <p>What is one thing you wish you knew as a first time mom? Have more questions? Stop by our&nbsp;<a href="">Intermountain Mom's Facebook page</a> and join the conversation!</p> <p>Check out these helpful resources for moms and soon-to-be moms!</p> <p><a href="">Intermountain Moms YouTube</a></p> <p><a href="">Intermountain Moms Newsletter</a></p> <p><a href="">Intermountain Women and Newborn Information</a></p>Thu, 12 Jan 2017 00:00:00 -0700