UTMB Clinic Connection Winter 2010

Diet and Exercise Tips for Better Family Health

By Dr. Jennifer Caffey and Dr. Karl Crudo
 
Obesity has become one of our society’s most critical health issues. With a large number of health problems associated with obesity, including elevated blood pressure, diabetes, and cholesterol, “diet and exercise” is a mantra we physicians often repeat. We encourage maintaining (or starting) a healthy diet, staying active, and making healthy habits a family affair.

Family Nutrition

Modern life can be quite hectic.  Between work, other commitments and raising our families, it can be easy to take shortcuts when it comes to what we eat, especially when we live in a region rich with convenient choices, tempting restaurants and plenty of fast food outlets. Consider these nutrition tips and guidelines:

• Eat three smaller balanced meals and two healthy snacks per day. Small but frequent meals allow the body to break down calories during the day and decrease the need for additional snacking.
• Limit fast food consumption; much of it is high in bad fats, salt and calories. Limit salty snacks for the same reasons, and cut back on sugary sweets.
• Do consume foods that are high in fiber, such as fruits, vegetables, and whole grains, which provide important vitamins and minerals, and are typically low in calories.
• Eat lean meats, skinless chicken, and fish; these provide healthy fats that the body can use and break down.
• Calcium in your family’s diet helps maintain healthy bones. After the age of two, however, kids and adults alike should stick to skim or low-fat milk and dairy products.
• Thirsty? Drink water, and limit consumption of juice and sweetened beverages like sports drinks or soft drinks. Water helps our body flush out toxins and waste products, is refreshing and naturally free of calories. 
• Don’t reward children for cleaning their plates; encourage them to eat until they are full and no more.
• Turn off the television when eating. The distraction provided by the TV can short-circuit the signal your body sends when it’s full, and cause you (or your kids) to overeat.
• Follow good dietary habits as a family; children learn and emulate what they see.

Family Activity

As adults, many of our days are long and tiring. We come home exhausted, hit the couch, and bemoan our lack of energy. Children, on the other hand, seem to have boundless energy, but given a choice, many often choose to expend that energy watching television, playing video games, surfing the Internet or in other sedentary ways. Try these tips:

Adults:  Do moderate-intense exercise (activities that will raise our heart rate and cause us to break a sweat, but still allow us to carry on a conversation) at least 30 minutes a day, five days a week. Brisk walking, jogging, biking, or swimming are all good examples of appropriate activities. Twice a week, strength-training exercises are a good idea for adults. Concentrate on the body’s major muscles: legs, hips, back, abdomen, chest, shoulders, and arms.

Consult your doctor, and start off slow. Find a time that works for you and your schedule, and try to do something you enjoy. Each day you’ll notice an improvement in your strength and endurance.  Remember that as you progress, you’ll need to increase the intensity and duration/number of repetitions to continue burning more calories.

Children: Kids need physical activity also. Exercise as a family when you can; bike rides and walks are a great way to spend time together. Parents should encourage play time (at least 60 minutes per day) but limit “screen time”---television/videos/video game/ computer--to no more than 1-2 hours per day. Keep in mind that televisions, DVD players and video games in bedrooms can make enforcing limits a challenge.

Work to make physical activity a part of your child’s daily routine, by having him/her walk or ride bike to school, play outdoors, in the gym, or on the playground. Kids should get at least one hour of exercise every day. Choose a variety of exercise to help make it more fun. You might also offer  your child a chance to participate in team sports, swimming, or classes in martial arts, dance, etc.

It is easier for a child to follow their parent’s example, so eat healthy and exercise as a family. Follow these suggestions to develop good habits that will serve you and your family well for your entire lives, while decreasing the risk for obesity and diseases related to being overweight.

If you have any questions, please do not hesitate to ask your primary care physician. Good luck and stay healthy!

Dr. Jennifer Caffey joined UTMB Pediatric Associates in 2009 after being in private practice for five years. She completed her pediatric residency at UTMB in Galveston. She graduated from Texas A&M University with a bachelor’s degree in biomedical science, and then earned her doctor of osteopathic medicine degree from The University of North Texas Health Science Center at Fort Worth. She is board certified by the American Board of Pediatrics and is a fellow of the American Academy of Pediatrics.

Dr. Karl Crudo joined UTMB Family HealthCare Center in Texas City in April 2008. He is board certified in Family Medicine by the American Board of  Family Medicine. He completed his residency at the Western Pennsylvania Hospital - Forbes Campus in Pittsburgh, Pa., and received his medical degree from the University of Santo Tomas, Philippines.

Skin condition could signal an important warning

In 2001, the State of Texas began  requiring schools to screen children for acanthosis nigricans during routine vision, hearing, and scoliosis screenings.

What is this condition and what does it signify? Acanthosis nigricans is a skin condition that can indicate high insulin levels in the body. It can be seen in children (and adults) who are overweight and at risk for developing diabetes. It is a discoloration of the skin that is usually dark in color and is found around the neck, under the armpit, along the waistline in the groin area, or on the elbows and skin folds.  It cannot be washed off or treated with any medication. Acanthosis may lighten up or go away after improving the underlying cause, often insulin resistance in the body. Insulin resistance is the first sign leading to the diagnosis of type 2 diabetes, so it’s important to take steps to improve the insulin resistance before it becomes more serious. The best ways to improve insulin resistance are to improve a child’s (or adult’s) eating habits and encourage exercise.

Children who are positively identified with acanthosis nigricans at school are referred to their physician for an evaluation. The evaluation typically includes a history, physical exam, and lab tests (fasting is required for the tests).       --Dr. Jennifer Caffey

Free glaucoma, skin cancer screenings during special events

Free basic glaucoma screenings and information are available at the UTMB University Eye Centers in Friendswood and Galveston without an appointment during World Glaucoma Week, March 8-12.

Free basic glaucoma screenings and information:

• UTMB University Eye Center, Galveston, 700 University Blvd., 11 a.m. to 1 p.m. Monday, March 8 through Friday, March 12
• UTMB University Eye Center, Friendswood, 400 W. Parkwood, Suite 120, 11 a.m. to 2 p.m., Monday, March 8 through Friday, March 12.

Drop by either location during office hours that week for free information about glaucoma. Glaucoma, a leading cause of irreversible blindness, can be controlled with early diagnosis and treatment, say glaucoma specialists at the UTMB University Eye Center. More information is online.

UTMB will also participate in the 2010 Houston Dermatological Society's Skin Cancer Screening event on May 15, at University Dermatology at Bay Colony in League City and at the Stewart Road Clinic in Galveston.

• University Dermatology at Bay Colony, 2785 Gulf Freeway South, Suite 165 (next to 24 Hour Fitness at I-45 and FM 646 in League City). (281) 534-3376. Free screenings May 15 from 10 a.m. until 1 p.m.
• Stewart Road Family Health, 6710 Stewart Road, Galveston.
  (409) 744-4030. Free screenings May 15 from 10 a.m. until noon.

Need assistance? Have a question? Contact your local UTMB clinic or the UTMB Access Center at (409) 772-2222 or toll free (800) 917-8906.

The information in this newsletter is general in nature and is not intended to take the place of the advice or services of your regular physician or other care provider. Remember, if you are experiencing a medical emergency, dial 911 promptly. Clinic Connection is produced and distributed by the  Community Clinics at UTMB. You may subscribe or unsubscribe online.  Copyright 2010 UTMB.