Phillips Health Care Newsletter

Resolve to Lose Weight!

by Phillips Clinic on 01/04/19

January;

The Beginning of a New Year and the Time for Resolutions.

Weight Loss is one of the most common resolutions.

Shared Below are some

Weight Loss / Tips & Plans

From Shape Magazine

#1: Before you even begin to attack a weight-loss plan, it pays to remember this: You are not fat. You have fat. Losing weight isn't about blame or shame; it's simply another achievement to accomplish.

#2: It's Not a Diet. It's a Lifestyle

Thinking of a diet as something you're on and suffering through only for the short term doesn't work. To shed weight and keep it off, you need to make permanent changes to the way you eat. It's OK to indulge occasionally, of course, but if you cut calories temporarily and then revert to your old way of eating, you'll gain back the weight quicker than you can say yo-yo.

#3: Use it to lose it. Research shows that one of the best predictors of long-term weight loss is how many pounds you drop in the first month. It makes sense: Immediate results are motivating.

For that reason, nutritionists often suggest being stricter for the first two weeks of your new eating strategy to build momentum. Cut out added sugar and alcohol and avoid unrefined carbs.

After that, ease small amounts of those foods back into your diet for a plan you can live with for the long term.

#4: There's a Right Way to Exercise. Working out burns calories and fat and boosts your metabolism by building muscle. But those trying to lose weight are notorious for overestimating the number of calories they burn and underestimating the amount they take in. Unfortunately, your system is biologically programmed to hold on to extra pounds. That means when you start exercising, your body senses the deficit and ramps up its hunger signals, according to a review of weight-loss studies. If you're not diligent, you'll eat everything you burn and then some.

Cardio gets all the exercise glory, but strength and interval training are the real heroes. They help you build lean muscle, which in turn increases your metabolism and calorie-burning ability. Current weight loss advice: Every week, strength-train two to three days. For the best results, also do three to five cardio sessions

#5: Some people have a hard time losing weight because of hunger anxiety. To them, being hungry is bad—something to be avoided at all costs—so they carry snacks with them and eat when they don't need to.

Others eat because they're stressed out or bored. While you never want to get to the point of being ravenous (that's when bingeing is likely to happen), a hunger pang, a craving, or the fact that it's 3:00 p.m. should not send you racing for the vending machine or obsessing about the energy bar in your purse. Ideally, you should put off eating until your stomach is growling.

When you feel the urge to eat, ask yourself: Am I angry or anxious, lonely or bored, or tired?

If you're still not certain, try the apple test. If you're truly hungry, an apple should seem delicious; if it doesn't, something else is going on," says Robin Frutchey, a behavioral therapist at Johns Hopkins University Weight Management Center. In that case, give yourself a pep talk instead of a snack. If hunger isn't the problem, food isn't the solution.

Fuel Your Immune System With Food

by Phillips Clinic on 12/01/18

Fuel Your Immune System With Food

As we age, eating better is one way to help keep our immune systems going strong.

Healthy foods aren’t a cure-all. But they do provide a wide range of nutrients we need tohelp defend against infections and disease.

Eat for stronger immunity

It’s best to enjoy a wide variety of healthy foods — rather than focus on specific

nutrients. But some nutrients, in particular, may be good for your immune system.

Here are a few to include in your healthy eating plan:

Vitamin A. You may find it in many colorful veggies. Think carrots, kale, red bell peppers, spinach and sweet potatoes.

Vitamin C. You know citrus packs vitamin C. Other good options: broccoli, Brussels sprouts, red bell peppers and strawberries.

Probiotics. These “good bacteria” may be found in foods like kimchi, sauerkraut, miso and tempeh, as well as in fermented dairy foods, like low-fat or nonfat yogurt and aged cheeses.

Protein. Good sources include beans, eggs, lean meat, seafood, skinless poultry, tofu, and unsalted nuts and seeds. A bonus: Many of these foods also provide zinc. It may help the immune system too.

Think big picture

Healthy foods provide other nutrients — from folate to vitamin E — that may influence your immune response. That’s why a nutritious eating plan is a varied one.

Sources: Academy of Nutrition and Dietetics; National Institutes of Health; U.S. Department of Agriculture

USE YOUR HEALTH BENEFITS BEFORE THE END OF THE YEAR

by Phillips Clinic on 11/06/18

USE YOUR HEALTH BENEFITS BEFORE THE END OF THE YEAR

The holiday season has arrived and your calendar is filling up. But, even though your time is already limited, it might be worthwhile to add a medical appointments to your schedule. Yes, you'll be extra busy, but you might save a significant amount of money by taking care of these appointments now, instead of waiting until next year.

PHILLIPS CLINIC OFFERS

ON-SITE EXAMS, TESTING, SCREENINGS and

IMMUNIZATIONS

Wellness Exams:

Have you had your yearly physical? A comprehensive wellness exam benefits anyone who has concerns about his or her health status. In particular, regular exams are considered the best way to prevent life-threatening illness and identify potential health issues before they become serious.

To help people achieve and maintain their well-being, we review each patient’s family and medical history, listen to how the patient perceives their own health, identify potential concerns, and help implement a plan for the patient to ensure their well-being for years to come.

Immunizations

Immunizations for childresn AND adults.

We help you determine whether your symptoms are related to allergies by listening to your complaints and concerns. We can take it a step further with skin or blood allergy testing. This can narrow down what you are allergic to, as well as, determine severity and help you decide on a more effective treatment plan.

Gynecological Exams:

Gynecology is health care specifically for the female body, focusing on the sexual and reproductive organs. Proper gynecological care helps prevent many undesired cancers, diseases, and other illnesses by allowing for early detection.

On Site Radiology:

Our Clinic is one of the few in the Las Vegas Valley with access to an in-house x-ray machine. We have an x-ray technician on site and highly-skilled healthcare professionals available to read and interpret these x-rays.

Bone Density Scans:

At Phillips Clinic we offer bone density scans on-site. Our highly trained health professionals use bone density testing to assess the strength of bones and the probability of fracture in patients at risk of osteoporosis.

On Site Ultrasound:

Phillips Clinic offers a full spectrum of ultrasound treatments for your convenience. These services include evaluations of the heart, vascular system, renal system, abdomen, pelvis, thyroid, soft tissue masses, and much more.

Echocardiography

Cardiac echo (or simply an echo), is a sonogram of the heart is also offered at Phillips Clinic. Echocardiography, which uses ultrasound to create images of the heart, allows providers to assess heart-health.

Peripheral Vascular Testing

Peripheral vascular disease (PVD) affects the areas that are “peripheral” (outside) your heart. Testis for PVD include ultrasound and treadmill.

Make Your “End of the Year” Appointment by creating your account and signing in on our new PATIENT PORTAL!

TRY OUR NEW PATIENT PORTAL!

by Phillips Clinic on 10/02/18

Patient Portal

A patient portal is a secure online website that gives patients convenient, 24-hour access to personal health information from anywhere with an Internet connection.

Using a secure username and password, patients can view health information.

With your patient portal, you can be in control of your health and care. Patient portals can also save you time, help you communicate with your doctor, and support care between visits.

PHILLIPS CLINIC PATIENT

PORTAL ALLOWS YOU TO:

· Request prescription refills

· Schedule non-urgent appointments

· Check benefits and coverage

· Update contact information

· Make payments

· Download and complete forms

· View educational materials

· View recent doctor vIsits

· View discharge summaries

· View Medications

· View Immunizations

· View Allergies

· View Lab results

BENEFITS OF A PLANT BASED DIET

by Phillips Clinic on 06/29/18

PLANT BASED DIET

The US Department of Agriculture and Health and Human Services releases dietary guidelines every five years.

Current recommendations are to "shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds.

According to the Cleveland Clinic,

Plant-based diets are low in saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals and antioxidants.

Plant-Based Diets: Pros

Following this type of diet will lower your risks of:

Heart disease

Hypertension (high blood pressure)

Diabetes

Digestive disease

Colon and breast cancers

Overweight & obesity

Help lower total and LDL cholesterol

Plant-Based Diets: Cons

Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream. Maybe easier said than done, since many prepared products contain dairy and animal fats.

In addition, if a plant-based diet is not planed correctly, it may not meet all protein, vitamin and mineral needs. Which could result in a nutritional deficiency.

How To Get Enough Protein

To ensure that a plant based diet includes enough protein to maintain muscle mass, strong bones and healthy skin, include the following foods are packed with protein:

Beans, lentils and split peas

Quinoa

Soy products: tempeh, tofu, soybeans, soy milk

How To Get Enough Vitamins

& Minerals

It’s important to get adequate calcium and vitamin D in your diet to ensure healthy bones.

Drink a milk alternative such as soy, almond, rice or hemp milk, which contain both calcium and the vitamin D needed to absorb it.

Eat plenty of dark green leafy lettuce and beans, which contain calcium.

Eat mushrooms and fortified cereals, which contain vitamin D. Include a vitamin D supplement.

To get enough zinc and iron to support a healthy immune system, and

maintain energy and immunity, and enough vitamin B12 to produce red blood cells and prevent anemia:

Eat whole grains, beans and fortified cereals for zinc and iron.

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