Wednesday, 21 May 2014

控制3高系列博客: 高血壓

美健藥房最新推出有關控制3“系列博客! 
以下是有關管理高血壓的第一部分。這一期博客我們請來 Rowena Leung,RD CDE, 一位專業營養師,將會我們介紹有益于控制好血壓的健康烹飪技巧!

難道我真的有高血壓?

人們經常會問,為什麼他們的血壓測量結果從一分鐘到另一分周鐘可以如此不同,難道是他們的血壓計不準確嗎?
我們的血壓確實每小時甚至每一分鐘都會發生改變。當你站立起來,觀看一個令人興奮的電視節目,吃了一頓,甚至早上或晚上時間都會影響我們的血壓。在血壓測量過程中翹起你的腳或者說話也能影響結果。這就是為什麼單一的血壓測量值可能不足以判斷你的血壓是否控制得好。高血壓患者每天應該在家中測量并計錄自己的血壓兩次。
如果你的血壓結果持續高于135/85毫米汞柱,你需要採取行動來控制它。下面是一些可以幫助你控制好血壓的健康貼示。

降壓藥

在藥房最常被問到的問題是“一旦我開始服用血壓藥,我必須服用一生嗎?”

由於高血壓更常見于老年隨著年齡漸長你很可能需要持續服用藥物來控制你的血壓。然而,在某些情況下當你改變生活方式,如減肥,鍛煉身體和保持健康的飲食,你可減少通過服藥來控制血壓的需要。有些患者認為,只要他們服用降壓藥,他們就不用改變他們的老習慣。事實上,即使你正在服用藥物來控制你的血壓,也要保持健康的生活方式。


不用醬油,用什麼替代品?

據加拿大高血壓2014年的新指南,鹽的攝入量最多是2000毫克/天。2000毫克轉化為普通家庭的量度,它小於1茶匙/天。事實是,對於51-70歲之間的成年人,1300毫克/天就足夠了。這意味著身體每天需要的鹽不到半茶匙。

醬油是在亞洲烹飪中是一種很常見的調味品。雖然很多品牌都有低鈉的選擇,每湯匙的平均鈉含量在300-700毫克之間不等。但對於以醬油為主要調味成分的人來說,這是很容易超過1300毫克/天鈉鹽攝入量。


其他可替代醬油,以提高風味的食品包括:

姜:

除了可有效地緩解暈車症狀包括頭暈,噁心,嘔吐和出冷汗外,生薑也可以用來添加菜的味道。
蔥屬家族的蔬菜包括各種蔬菜,可以作為很好的增味劑。此外,蔬菜的蔥系列對健康有很多益處如可預防癌症。

 蔥屬系列產品包括

大蒜
洋蔥
香蔥(溫和的味道比洋蔥,但比韭菜強)
蔥頭(洋蔥&​​大蒜之間的交叉)
韭菜

檸檬:

人經常喝檸檬水,以提高他/她的新陳代謝;但是,為什麼不考慮在烹調用多一點點的檸檬?

薑黃粉:

為什麼不每週吃一到兩次用咖哩調味的菜呢?這是一個你可考慮另一種不用加鹽的選擇。

蒔蘿

這種草藥提供了濃郁的味道,做魚時可以用。

 Tamari汁:

對一般人來說,Tamari 與醬油看起來非常相似,可能不知道它們在營養方面有很大的區別。雖然這兩個產品都是由大豆製成的,Tamari在發酵過程中 需要很少或根本不需用小麥。因此,大豆的濃度較高,味道是相當不同的。它比醬油少鹽且更流暢和更濃味。
通常情況下,當你吃壽司時會用到Tamari作為蘸醬; 然而將Tamari用作烹調也是一個不錯的選擇。
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快來美健藥房免費獲取 Rowena 健康食譜!! 
  • 檸檬Tamari雞食譜
  • 健康煎魚凱撒沙律食譜
  • 香炒Kale (羽衣甘藍) 菜 & Quinoa (藜麥)食譜

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散步的好地方

每天步行0.51小時,可以幫助維持正常血壓。現在,天氣逐漸回暖,我們可以選擇在戶外或者室內行走。如果你正在萬錦市尋找一個戶外活動場所,在美健藥房(郎豪坊)附近就有一個很好的花園。圍繞水池走一大圈約1公里,你也可以過橋,步行0.5公里。

地圖https://www.google.ca/maps/place/South+Unionville+Storm+Pond/@43.8593585,-79.291941,17z/data=!3m1!4b1!4m2!3m1!1s0x89d4d5d5395234ef:0xaba8de5e39485fd5


20145開始,Maggie 將於每週五上午10時(除了陰雨天)到10:30與你步行,您可以聯繫美健藥房905-305-0111參與,並獲得免費的T卹和運動袋!

"The 3 high's" blog series: Part 1 High Blood Pressure

Custom Care Pharmacy is launching a new blog series on "The 3 high's for seniors: high blood pressure, high cholesterol and high blood sugar" This is the 1st of 3 blogs on the topic of high blood pressure. In this issue, we invited Rowena Leung, a certified dietitian, to give us some very helpful tips on cooking with soy sauce alternatives!

Do I really have high blood pressure?
People often ask why their blood pressure measurements can be so different from one minute  to another, is the blood pressure monitor accurate?  


It is important to know that our blood pressure does change from hour to hour, sometimes even minute to minute. Standing up, watching an exciting TV show, eating a meal, even the time of day can influence our blood pressure. Crossing your feet or talking during your blood pressure measurement can also affect the results.  This is why a single blood pressure measurement may not be that useful to determine if your blood pressure is well controlled.  Patients with high blood pressure should measure and record their blood pressure twice daily at home. If your blood pressure results are consistently higher than 135/85 mmHg, you need to take action to control it. Here are some blood pressure healthy tips to help you.


Blood pressure medications
One of the most common question asked at the pharmacy about blood pressure medication is this: “Once I start taking blood pressure medication, do I have to take it for life?”

Since high blood pressure is more common as you get older, it is likely that you will need to continue taking the medication to control your blood pressure as you get older. However, there are some cases when lifestyle changes, such as weight loss, exercise and committing to a healthy diet, may reduce the need for medication in controlling blood pressure. Some patients feel that once they are taking blood pressure medication, they can go back to their old habits. In fact, it is very important to continue with healthy lifestyle changes even when you are taking medication to control your blood pressure.


Soy Sauce Alternatives - By Rowena Leung, RD CDE

According to Hypertension Canada in 2014, the new guidelines for salt intake is a maximum of 2000 mg/day. How does 2000 mg translate into common household measures? It is less than 1 teaspoon/day. The truth is, for adults between the age of 51-70, 1300 mg/day is sufficient. This means that the body needs less than a half a teaspoon of salt per day.
Soy sauce is a very common element in Asian cooking. Although many brands have lower sodium options, the average sodium content per tablespoon ranges between 300-700 mg. It is very easy for an individual who relies on soy sauce as a main seasoning ingredient to exceed 1300 mg/day limit for sodium intake.
Other alternatives to soy sauce to enhance flavour in food include:


Ginger:
Often known for its effectiveness in helping to relieve symptoms of motion sickness including dizziness, nausea, vomiting and cold sweat, ginger can also add alot of flavour to a dish.

The Allium family of vegetables include a variety of vegetables that can serve as wonderful flavour enhances. In addition, the allium family of vegetables offer many health benefits related to prevention of cancer. The Allium family includes:

Garlic
Onion
Scallions (milder in flavour than an onion but stronger than chives)
Shallots (a cross between onion & garlic)
Leeks
Chives

Lemon:
Individuals often drink lemon water to boost his/her metabolism; however, why not consider using a little bit more lemon in cooking?

Turmeric Powder:
Why not have a curry flavoured dish one to two times a week? This is another salt free option for an individual to consider.

Dill:
This herb provides a tangy taste and often pairs well with fish.

Tamari Sauce:

To the average person, tamari sauce & soy sauce look very similar and may not know there is a big difference in terms of nutrition. Although both products are made from soybeans, tamari sauce is fermented through a process requiring very little or no wheat at all. As a result, the concentration of soybean is higher and the flavour is much different. The flavour is less salty than soy sauce and is smoother and thicker than regular soy sauce.


Typically, tamari sauce is currently used as more of a dipping sauce for when you eat sushi; however, there is nothing wrong with using Tamari sauce as a cooking option as well.

Come into Custom Care Pharmacy today to pick up a copy of Rowena's recipes using these ingredients!!
  • Tamari Lemon Chicken Recipe
  • Homemade Healthy Cesar Salad Sauce
  • Kale & Quinoa Stirfry Recipe

Where to take a nice walk in Markham?
Walking for 1/2 hr to 1 hr a day can be helpful in controlling your blood pressure. Now that the weather is getting warmer, we can choose to walk outdoors and enjoy the blooming flowers. 

If you are looking for an outdoor spot to walk in Markham, there is a nice park close to Custom Care Pharmacy on Castan Ave. & Piera Gardens. There is a nice walking trail around the South Unionville Storm Pond. Walking a full circle is about 1km but you can also cross the bridge and walk for 0.5km.

Map: https://www.google.ca/maps/place/South+Unionville+Storm+Pond/@43.8593585,-79.291941,17z/data=!3m1!4b1!4m2!3m1!1s0x89d4d5d5395234ef:0xaba8de5e39485fd5

Maggie will be walking there every friday morning (except for rainy days) from 10:00am to 10:30am starting in May 2014. You can contact Custom Care Pharmacy 905-305-0111 to join and receive a free t-shirt and walking bag!