The theme for National Nutrition Month is “Celebrate a World of Flavors”. With that in mind, we wanted to provide healthy recipes from other cultures that you can make in celebration of this month.
Have you ever tried tandoori chicken with basmati rice? This traditional Indian dish is marinated in a yogurt-based sauce that is full of seasonings that add vitamins and nutrients. The chicken is loaded with protein and the whole dish has very few carbs. This is just one of the many diverse dishes that is both delicious and healthy!
Sleep Awareness Week is next week from March 13th– 19th. The National Sleep Foundation created this week to reemphasize the importance of the connection of sleep and health. Their theme this year is “Best Slept Self”.
The Chapters Health system has outlined some sleep practices for you to start implementing and achieving the best quality sleep:1
#1: Have a Bedtime Routine
It’s important to have a bedtime routine, so your body recognizes that you are starting to wind down and you can peacefully drift off into a sleep.
What might this look like?
Take a warm bath or shower with calming soap scents.
Write out any current worries that you may have in a list form and decide to deal with them the next day.
Listen to meditating music.
#2: Watch What You Eat and Drink
Eating heavy before bed can hinder sleep. When you consume a heavy meal towards the end of your day, your stomach and intestines must start working on digesting it which can take multiple hours. You should also avoid fatty, acidic, and spicy foods that can irritate the stomach and cause heart burn.
So, what if you are craving a late-night snack, what can you eat before bed? The Huffington Post asked nutritionists to provide some of their top picks which are as follows:
Contains potassium and tryptophan. Potassium is a natural muscle relaxant which helps with sleep. Tryptophan helps make melatonin and serotonin which is necessary for the sleep cycle.
Rice Cake with Peanut Butter
The peanut butter contains protein and fat while the rice cake has carbs. This combination will help balance your blood sugar throughout the night.
Dried Shiitake Mushrooms
These are the best go to snacks to have before bed. They contain Vitamin-D which has an important role in the production of melatonin. You want to make sure you have enough Vitamin-D in your body before you go to bed.
You can find the full list of recommended snacks here.
#3: Limit Caffeine Intake
Caffeine is a drug that increases the activity in your brain and nervous system. It can remain in your system anywhere from 3 to 5 hours after consumption and can cause your deep stages of sleep to be disrupted. The Daily Meal gives examples of foods and drinks that you may be surprised contain caffeine:2
Oreos: One Oreo contains 1.3 milligrams.
Decaf Coffee: One cup contains between 8 to 14 milligrams.
Chocolate Chip Cookies: One cup of milk chocolate chips contains about 33.6 milligrams.
You may be thinking that just one Oreo wouldn’t hurt before bed, but even a small amount of caffeine can affect your sleep. The average amount of caffeine in a cup of coffee is 95 milligrams. It’s best to limit or avoid these types of food and drink items before bed.
#4: Exercise Consistently
Exercise has been known to improve sleep. However, the types of workouts you do can affect how well you sleep. It is not recommended to exercise intensely 3 to 4 hours before bed because it will increase your heart rate and make it more difficult to sleep. If you choose to exercise before bed, try yoga so that your body starts to wind down and prepare itself for rest.
Tria Health’s Pharmacy Advocate Program
Tria Health offers Chronic Condition Management through our Pharmacy Advocate Program. Clinical Pharmacists provide one-on one telephonic counseling for members and are their personal advocate to help them navigate through the health care system. Through reviewing a member’s medications and lifestyle, including their sleep habits, Tria Pharmacists can make recommendations that will help control their chronic conditions and help them feel better!
March is National Nutrition Month! It’s a time to celebrate the importance of nutrients and the many ways they make our lives better.
This year, National Nutrition Month’s theme is “Celebrate a World of Flavors.” This theme is to encourage people to appreciate the diversity in society while still nourishing ourselves. We are all unique and come from different backgrounds that are expressed through the food we eat.
Food and Culture – What’s the Connection?
The type of food a person eats reflects their culture.
Culture is the “way of life” of groups of people. It can be as big as a country’s culture to as small as your immediate family’s culture. Culture is passed down from generation to generation and can be seen in one’s writing, religion, music, clothes, and of course – food!
How To Stay Healthy and Diverse?
You can have healthy habits and appreciate different cultures at the same time. Here are a few different healthy dishes from around the World that you can try this month1:
Vegetable upma, an Asian Indian dish, that can be made with semolina or rice, spiced with ginger and other seasonings.
A smoothie with low-fat yogurt or buttermilk and tropical fruits, like papaya or mango.
Spring rolls, a Vietnamese dish that’s served cold with a dipping sauce and includes fresh vegetables and a protein, such as tofu, stuffed inside thin sheets of rice paper.
Munggo gisado is a stew native to the Philippines, featuring mung beans, leafy greens, and seafood.
Raw veggies with hummus or tzatziki, which is a creamy yogurt-based dressing made with cucumbers, garlic, and dill.
Baba ganouj, a mixture made of roasted eggplant and tahini, which is a sesame seed paste, served with whole wheat pita bread.
Try something new this month that you usually wouldn’t eat. You may be surprised that you like a certain style of food that you never would have explored before!
Chronic Conditions and Nutrition
If you have a chronic condition, a carefully planned diet can make a huge difference. This applies for food from all cultures. With certain diseases, what you eat may reduce some symptoms. In other cases, diet can improve health. Although your diet might differ depending on your condition and lifestyle, there are three healthy eating plan tips that will work for diabetes, heart health, cancer prevention and weight management:
Eat meals and snacks regularly (at planned times).
Eat about the same amount of food at each meal or snack.
Choose healthful foods to support a healthy weight and heart.
We Can Help You
Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. We also have health coaches available that can help you explore different dietary choices.
Contact the Tria Health Help Desk at 1.888.799.8742
What does a heart attack feel like? What should you do if you or someone you know is having one? It’s important to know the symptoms of a heart attack before you get into that situation. You will want to act fast and get help as soon as possible if it is one.
Heart Attack Symptoms 1
Heart attacks can be sharp and intense while others start off slower with mild pain and discomfort. The American Heart Association lists warning signs to keep watch for if a heart attack.
Chest Discomfort: This discomfort can last for more than a few minutes or may go away and return.
Discomfort in the Upper Body: You may experience discomfort in your neck, back, jaw, both arms, and/or stomach.
Shortness of breath
Other signs: These could include cold sweats, nausea, or lightheadedness.
Men and women have a few differences in their symptoms. Women are more likely to experience not only the chest pain, but also nausea/vomiting, shortness of breath, and back or jaw pain.
How to Respond to a Heart Attack
If you or someone you know starts to experience any of the above symptoms, call 911 or go to an emergency room. You should take any type of chest pains serious and seek medical attention as soon as you can.
What If It Is Not a Heart Attack? 2
If you are experiencing any of the following symptoms, then it is unlikely you are experiencing a heart attack but should still seek medical attention.
Pain that gets worse with movement
Chest pain that is aching, sharp, or stabbing
Fever and chills
It is possible that these symptoms are related to acid reflux, heartburn, pleurisy, or joint and muscle pain.
Let’s dive a bit deeper into the different types of chest pains and their causes.
Momentary Sudden Shock
The momentary sudden shock chest pain can feel like a lightning bolt which is sudden, swift, and stabbing. This brief pain is unlikely a heart attack but would more likely result from:
An injury such as broken or bruised ribs
A pulled muscle in your chest wall
Inflammation in your rib cartilage
Fibromyalgia: causes muscle and joint pain all over and fatigue
Shingles: a viral infection that causes an outbreak of painful rashes and blisters all over the body.
Pinpoint Chest Pains
Pinpoint chest pains occur when you take deep breaths or cough. They can also become worse with movement. This type of chest pain could be a result of a lung related issue. Some causes of this type of pain are:
Pneumonia or another infection
Inflammation in the lining of your lungs
A blood clot in your lungs
An asthma attack
Lung issues can be just as concerning as a heart attack, so you should still seek immediate medical attention.
Discomfort that Lessens with Exercise
When you have a sharp pain in your chest and then it starts to go away when you move, that is most likely caused by heart burn (acid reflux) or some other gastrointestinal issue.
Other Causes of Chest Pain
You could also be experiencing chest pain because of an anxiety or panic attack. These symptoms mimic a heart attack. However, there are some key differences to look for:
Elephant-on-your-chest squeezing pain
Pain stays in chest area
Pain radiates to other parts of body
Follows physical strain or exertion
Find out more about the differences between a panic attack and heart attack here.
Take control of your health and prevent yourself from being at high risk for a heart attack. Check out our blog here on 5 ways to lower your risk of heart disease.
How Tria Can Help
Tria Health offers Chronic Condition Management through our Pharmacy Advocate Program. Heart Disease is one of the many chronic conditions that Tria Health targets. Clinical Pharmacists provide one-on-one telephonic counseling for members and act as their personal advocate to help them navigate through the health care system. Through reviewing a member’s medications and lifestyle habits, Tria Health’s Pharmacists can make recommendations that will lead to happier and healthier members!
Valentine’s Day is quickly approaching. If you have yet to plan your valentine’s meal– we’ve got you covered! We have laid out a full meal for you and your valentine that is delicious, budget friendly, and healthy.
Start the night off with a white bean and tomato bruschetta salad.