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6 Tips for Eating Well During Menopause and Beyond – Health Essentials from Cleveland Clinic



Ice cream, chocolate and cookies — a trio of snacks that can be tempting under stressful conditions. Or maybe you prefer salty and crunchy snacks when you want to indulge.

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A bad day at work, a restless night of sleep, a fight with a friend or spouse — these can all trigger food cravings. Trouble is, for women during menopause and in later years, the negative health consequences of these choices, when made in excess, are intensified.

Hot flashes, sleep disturbances and mood swings — all a part of “the change” — can have women reaching for something sweet or salty to curb their discomfort.

The double-punch is that menopause occurs at a time in a woman’s life when her metabolism is slowing significantly, as part of the normal aging process. Turning to high-calorie comfort foods may make a woman feel better in the short term, but these foods can also cause weight gain that’s harder to burn off.

Still, there are ways to fight back and offset the tendency toward weight gain. Here dietitian Andrea Dunn, RD, LD, CDE, offers 6 tips:

1. Think heart-healthy.

Focus your diet on the less-processed foods like veggies, fruits, whole grains and lean meats. Also include some nuts, seeds and plant-based oils, like olive oil.

2. Mind your minerals: calcium and magnesium.

Calcium and magnesium are especially important for healthy bones in mid-life. Eat two to three servings of dairy each day for calcium. Eat nuts, beans, broccoli, spinach and whole grains for magnesium.

3. Avoid grab-and-go choices.

Quick, prepackaged foods are often high in calories that can add up quickly. When it comes to nuts and trail mix, the calories easily add up — think of one-quarter cup as a serving size or choose items that are 150 calories or less for a snack.

4. Combine food groups.

Examples of tasty and healthy food combos include an apple with one to two tablespoons of peanut butter, whole-grain crackers and cheese (1 oz.), or a quarter cup of hummus (or cottage cheese) on whole-grain toast.

5. Veg out!

Include vegetables at two or more of your meals (or snacks) each day. Try adding tomatoes or avocado to your breakfast plate. At lunch have raw vegetables with salsa as a dip. With your dinner meal have a half plate of cooked vegetables or salad. (Have you ever heard of anyone overeating vegetables?)

6. Remember that small diet choices can turn into permanent changes.

If you haven’t already been eating a variety of foods, it can be frustrating to think about making all of these changes at once. I tell my patients to make one change at a time — for example, pack a vegetable with your lunch. Each time you experience success, it will motivate you to take the next step.

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5 tips for self-insurers to up their population health management game – BenefitsPro




Organizations interested in approaching population health first need to understand the data available, the nature of the data, and the data’s context.(Image: Shutterstock)

Self-insured health systems are adept at looking at individual patients, diagnosing a health problem and pinpointing a solution. Looking across a population to identify and act on health improvement opportunities for their employees is much more challenging.

The reasons for self-insured employers to master population health management are compelling. First, it’s the right thing to do by their employees, helping to keep them healthy and head off any problems that might be on the horizon. Second, these organizations are responsible for their employees’ health care costs, and effective management can slow cost escalation. Third, research substantiates that healthier employees are more productive, and that minimizing absenteeism—as well as presenteeism—has a positive impact on the organization’s bottom line. And finally, they have a wealth of data at their fingertips about their employees, so they can truly be effective at risk identification and stratification, as well as the feedback loop on which interventions work best.

So, how can self-insured employers move past some of the roadblocks they have faced thus far and start to pick up the pace in the pursuit of successful population health management? The key is often in the data.

1. Involve the right people from square one

Recognize that population health management is a business strategy as well as a clinical one, which will dictate the people you involve in the program. The C-suite needs to be involved when the health of the business is at stake. The head of human resources, the chief financial officer, and the chief medical officer should all be part of program creation as it touches on each of their areas of expertise. Collaboration across these areas ensures that goals are aligned and investments in the tools of population management are sustained.

2. Gather and assemble as much data as possible

The more data you have, the more accurate and multi-faceted your insights can be. Ideally, an organization would leverage:

Prescription data: This is probably the single most valuable source of information for risk stratifying a population. First, little lag time occurs between the filling of a prescription and the reporting of that information. Second, individuals with chronic illnesses may not necessarily visit their physician but do tend to take their medications.

Medical claims data: Post-adjudicated claims data is key for visibility into encounters outside the employer’s electronic medical record (EMR) system. Other EMR encounter data can augment the claims data.

Demographic information: This includes age, gender, ethnicity, address, allergies, major diagnoses and general medical history.

Biometric and lab screening data: Indicators such as weight, blood pressure, and blood glucose levels are icing on the cake. Health risk assessment data is also useful.

Data is meaningless without context and analysis. Organizations interested in approaching population health first need to understand the data available, the nature of the data, and the data’s context.

3. Choose (and use) your data analytics tool wisely

With data assembled, an organization needs some analytical power to begin drawing insights. This power goes beyond the standard Excel spreadsheet and should include the following:

A risk identification and stratification methodology. Risk models take the data at hand and use it to assess how sick an individual is; the individual receives a “risk score” that describes the person’s likelihood of using more or fewer services than an average person. Once individuals are scored, they can be grouped into categories from healthy to sick. This stratification process helps organizations know where to focus resources and what type of resources will have the greatest impact. Risk models can also be used to evaluate program success, monitor physician performance, and establish equitable risk-based contracts.

Hierarchical condition category groupers. These tools take the more than 10,000 ICD-10 codes—the alphanumeric codes used to represent myriad diseases, disorders, injuries, symptoms, etc.—and aggregate them into clinically and financially similar groups for easier comparison.

A utilization definition engine. It can be challenging to translate a collection of claims data into a coherent narrative of a medical events. For example, a gall bladder surgery can generate a dozen different bills—one for the anesthesiologist, another for the facility, a third for the surgeon, and so on. An analytics engine must be able to take all those charges, analyze them, and determine: “This was one event. It was gall bladder surgery. Here’s what it cost in its entirety.”

Be careful about technology that creates attractive graphs and charts that present only what happened. To inform change, you also need to know why it happened. Make sure you have skilled data analysts involved in the technology assessment process that can confirm that they will be able to use the technology to reveal the story behind the charts. The best analysts are always looking for cause and effect and often have a financial background. They live by the axiom, “Correlation doesn’t imply causation,” and they are maestros when it comes to handling data.

4. Turn insights into action

The risk scores created by the stratification engine are a good place to begin when figuring out which employee groups should be targeted for population health management. Focus on the highest risk individuals from a clinical and financial standpoint, but factor in the organization’s strengths as well. If primary care is strong, zero in on prevention. If the organization has a world-class cancer institute, create programs that concentrate on cancer prevention and management.

Individual behavior is one of the biggest wild cards in any population health program. Building a culture of health awareness and accountability can make all the difference, but organizations need to ensure that this culture is pervasive and reinforced. Creating a walking program or offering incentives such as paying for a gym membership are a start, but they often attract those who are already motivated. We call this the “affinity effect,” because programs like these tend to attract those who already have an affinity to doing whatever is offered. The challenge, then, is to think of ways to build that affinity in your employees by helping them understand that self-care is as important as patient care.

5. Measure and revise

The first thing to measure is engagement: how many employees are participating in the program? Participation comes in many forms, depending on the interventions. Did the employee visit her primary care physician after a high blood pressure reading? Did those employees overdue for breast cancer screenings finally get them?

An organization that achieves a high level of health awareness and accountability has programs that engage 90 percent or more of the adult population in understanding their health status and actively acting to improve. A highly engaged employee population sets the stage for the employers to reap the highest rewards from an effective population health management strategy.

There is no reason to reinvent the wheel: Where applicable, rely on HEDIS® measures as the standard. For non-HEDIS measures, evidence-based standards of care are key. An informed PCP-attribution methodology is also important to assess and evaluate provider panels and patterns. Look for high engagement, improvement in quality and preventive measures, and fewer gaps in care to gauge the near-to-intermediate success of effective population health management.

Costs could go down in the near-term, but be careful in attributing a reduction in cost to the effectiveness of population health management strategies too early in the process. Remember that the primary financial goal of population health management is to avoid or mitigate future high-cost events. Due to the low frequency and high severity of high-cost events, any qualified success needs to be evaluated from a long-term perspective.

Measure often, and revise as needed. Be sure to allow enough time for programs to have an impact, but keep close tabs on their progress along the way so you are ready to shift in a new direction if the data points the way.

The key takeaway

Population health management can improve the health of groups of individuals, especially the most medically needy. To be successful, these organizations must implement programs that make the most out of their data. Doing so requires both sophisticated analytical tools to interrogate, manipulate, and summarize the data and the skilled problem-solvers to wield them.

Case Escher is managing director of Interas, the data analysis and consulting division of The Partners Group, serving more than 600 employee benefit clients in the Northwest with employee benefits, retirement, and investment services; commercial and individual insurance services; data and analytics; and health and productivity consulting.

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Doctor's Tip: Dr. Fuhrman's nutritarian diet – Glenwood Springs Post Independent




Joel Fuhrman, M.D., one of the giants in nutrition research and practice, will be speaking in Carbondale on April 6 (see box). He is a six-time New York Times best-selling author and has written the following books: “Eat to Live,” “Eat to Live Quick and Easy Cookbook,” “The End of Heart Disease,” “The End of Dieting,” “The End of Diabetes,” “Super Immunity,” “Eat for Health,” “Disease-Proof Your Child,” “Fasting and Eating for Health” and “Fast Food Genocide.”

Dr. Fuhrman is a former world-class figure skater. He is board-certified in family medicine and specializes in preventing and reversing disease through nutrition, for which he is internationally recognized. He has a successful private practice, appears on public television, lectures, and puts on conferences for lay people and for physicians. He won a Cardiology Global Health Award for teaching cardiologists nutritional science. He also conducts research and is founding president of the Nutritional Research Foundation. He has written several peer-reviewed journal articles.

For several years Dr. Fuhrman has given a ski conference in Aspen the first week in April, followed by a public lecture. This year, he has agreed to do the public lecture in Carbondale, in the Community Room of the Third Street Center.

Dr. Fuhrman developed what he calls the nutritarian diet. The idea is that everything we put in our mouths should have the most nutrients possible per calorie. He came up with nutrient-density scores based on identified (some nutrients haven’t been identified yet) phytochemicals (phyto refers to plants); antioxidant activity; and vitamin and mineral content. Following are some scores for different foods on a scale of zero to 100:

• Dark green leafy vegetables such as kale, mustard and collard greens, Swiss chard, spinach: 100

• Other green vegetables, such as romaine, cabbage, asparagus, broccoli, snow peas: 95

• Non-green nutrient-rich vegetables, such as beets, eggplant, mushrooms, onions, peppers: 50

• Fresh fruits, such as berries, oranges, apples, cherries, grapes: 45

• Legumes, such as beans, lentils, chickpeas: 40

• Colorful starchy vegetables, such as squash, sweet potatoes, corn, turnips: 25

• Whole grains, such as old-fashioned oats, barley, brown and wild rice, quinoa: 20

• Fish: 18

• Eggs: 15

• Wild meat and fowl: 15

• Full-fat dairy: 8

• Red meat: 6

• Refined grain products: 6

• Cheese: 3

• Refined sweets, such as cookies, cakes, candy, soda: 0

One can argue with the details, but it’s hard to argue with trying to eat food with the most nutrients per calorie to achieve optimal weight and health. And Dr. Fuhrman has had lots of success in reversing diseases such as obesity, type 2 diabetes, coronary artery disease, autoimmune and inflammatory disease.

This is not a spoiler, because Dr. Fuhrman’s talk will include lots more information. The title is “Advances in Nutritional Science to Live Healthfully Until 100.”

Retired physician Greg Feinsinger, M.D., is author of new book “Enjoy Optimal Health, 98 Health Tips From a Family Doctor,” available on Amazon and in local bookstores. Profits go towards an endowment to the University of Colorado School of Medicine to add prevention and nutrition to the curriculum. He is available for free consultations about heart attack prevention, diabetes reversal, nutrition, and other health issues. Call 379-5718 for appt. For questions about his column, email

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Top 5 Health Tips for Men to rejuvenate and revive their enthusiasm! – New Day Live




Give your heart some love and relief!

Heart disease is one of the leading causes of death for men.  You can give your heart some TLC by making sure to eat fresh fruits and vegetables daily.  An easy way to ensure you are getting balanced nutrition is choose foods that are a variety of colors.  A heart healthy diet doesn’t have to be boring or bland, make sure you’re having enough fruits and vegetables along with the occasional snack or two.

Move your body and get some work done!

Indiana ranks as one of most obese states in the U.S. not just for adults, but for children as well. So is the case for many more states in US and all over the world. The good news is that research shows that just 30 minutes a day of moderate exercise can help improve your health, and running or even normal activity will go a long way in keeping you fit and firm for a long run.

Consult your doctor and make appointments.

The life expectancy for men is 5 years less than women, and men are 100% less likely to visit their doctor for preventative health exams.  Why is preventive care so important?  Preventative care can help you keep up good health, and detect any health issues early before they become a major challenge, which can help you have a better quality of life for you and your family.  Find a doctor you are comfortable with so you can openly discuss all aspects of your health from your mental health to sexual health and your overall wellness, as consulting an expert clears out the dilemmas and the cobwebs in your head.

Quit smoking, NOW!

Whether you smoke cigarettes, vape, or chew tobacco, you already know that tobacco and the additional chemicals in cigarettes can lead to diseases such has high blood pressure, cancer, and more. Did you also know that tobacco can also contribute to poor mental health and opposed to the common belief, it does not relieve stress?  Research studies show that people who stop smoking have less depression, anxiety, and stress and have improved positive mood and quality of life compared with those who continue to smoke, which is ironic but it’s the case now.

Healthy Mind, Healthy Being. Take care of your mental health.

Your mental health is inseparable from your physical health so it’s important to make sure you are taking care of your mental and emotional well-being in order to keep away from the ordeals of life and be more content and happy.  Over 6 million men report struggling with depression, and over 3 million men report struggling with anxiety.  Many times, men are more reluctant to seek help for depression, anxiety and other mental health issues for fear it it makes them look weak or because they feel they should be able to handle it on their own.

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