Have you decided to be more healthy in 2012? We understand that focusing on the numbers of nutrition can be intimidating. Breaking down your nutritional needs sometimes takes on a complexity that can be off-putting. Here are some ways to make it easier for you.

Organize Your Health Needs
Staying in shape and eating healthy can mean many things to many people. Take the time to get organized and put together a set of nutritional goals based around your personal health needs. What are you aiming to do? Some may be looking to cut calories, lower salt intake, reduce the amount of red meat they consume or simply cut out fast food meals. Organizing yourself so that you have a realistic action plan to reach an achievable goal is half the battle.

My Plate
Are you looking for some nutritional guidance that is easy to understand? My Plate is a recent USDA nutritional campaign aimed at clearly illustrating healthy nutrition. My Plate helps to explain proper proportions for grains, fruits and vegetables, meats and dairy. You might be surprised to find that fruits and vegetables should be one of the biggest portions served in your meal!

Food Labels
If you are heading to the grocery store, be prepared to do a little reading. For any focus on nutrition to be successful, buyers must read food labels to see what they are consuming. Pay careful attention to the serving sizes, also. One serving size may be a lot smaller than expected so you could very easily double or triple your calorie, salt or fat intake. Keep track of these totals and percentages.

Depending on your dietary needs, look for higher counts of

• Protein
• Calcium
• Vitamins and minerals

Look for lower counts of

• Calories
• Carbohydrates
• Fats
• Cholesterol
• Sugar
• Sodium (salt)

Balanced Diet
Keep in mind that not all carbohydrates, cholesterol or fats are bad. It is is important to eliminate as many empty calories as possible so that the food you are consuming is being processed by your body as efficiently as possible.

Health by Numbers
If you are looking for simple ways to calculate your health needs, Heart.org offers a free fat calculator while SheerBalance.com provides a free nutritional calculator. Another fun tool offered by MealInformation.com is a daily requirements calculator. If you would like to organize and track your diet and fitness routine, try out the Super Tracker tool.

Understanding Your Daily Requirements
The above charts are helpful but do not take into account your personal body type or individual health needs. Make sure to include your doctor when creating your dietary regimen. Your personal physician will be able to offer advice that is geared toward your personal medical condition and even your family medical history.

University Hospital wants to help you with your commitment to diet and nutrition. Call us to ask questions, find a physician or schedule an appointment. Our free Consult-A-Nurse® service at 1-888-256-7728 is available 24-hours a day.

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The New Year is just about here! What are some of your New Year’s resolutions? We hope that some of yours are focused on your health this year. Why? By making every effort to stay healthy now, you are investing in your health, happiness and longevity in the years to come. That’s right, what you do now will affect you years from now and it is up to you to decide to prioritize your health above everything else. WomansDay.com notes that you should not wait for motivation but rather allow your actions toward health to motivate you. Getting started now is the right decision.

Resolve to Be Healthy
Poor diet, a sedentary lifestyle and obesity are three major roadblocks to good health. Start your 2012 resolutions by choosing a proper diet. Keep in mind that it is not all about your figure when it comes to dieting. Be sure to choose a meal program that promotes cardiovascular health, fights cancer, and keeps your cholesterol in good balance. However, you will probably find that healthy food choices will result in weight loss if you reduce your daily calorie count.

Exercise keeps your muscles and your internal organs fed with much-needed oxygen. Health experts recommend as little as 30 minutes  of regular exercise a day to help stave off disease and illness such as diabetes, high blood pressure and various heart conditions.

Safe Health Resolutions
If you are obese, elderly or have been sedentary for a long period of time, be sure to consult a physician about changing your lifestyle habits. Certain exercise routines may be safer or more beneficial than others. You should also know your calorie and nutrient requirements. Your doctor can advise you about which foods can help prevent or delay certain conditions specific to you. Just remember that it is never too late to start a healthy diet and exercise routine.

Make Your Health Resolutions a Reality
Get started now by making an appointment with your doctor. FamilyCircle.com reminds us that early diagnosis puts you a step ahead when fighting disease. Start your new health routines by learning your current condition so kick off your 2012 health resolutions with a checkup.

University Hospital wishes you a safe, healthy and happy New Year! For more health related information or to schedule an appointment, please call our free Consult-A-Nurse® service now at 1-888-256-7728.

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Flu season is here. Keeping you and your family healthy during the winter months is easy if you plan ahead. In fact, knowing what can precipitate influenza may help you to avoid it entirely. You may want to follow these simple recommendations for flu prevention.

Flu Prevention Tip 1: Wash Your Hands

CleanLink.com recommends washing hands as one of the top ways to avoid influenza. Washing your hands frequently during flu season is easy. Simply being aware that your environment may harbor influenza will help remind you to maintain good hygiene. Washing your hands after shaking hands or handling stair railings and doorknobs can help to reduce the chances of getting sick.

Flu Prevention Tip 2: Avoid Touching Hands and Face

It may be difficult to avoid touching your hands and face but Flu.gov recommends it as a top preventative measure when fighting influenza. Because you will touch items all day long, it is a good idea to get used to keeping your hands away form your eyes and mouth. Washing up before meals will help, also.

Flu Prevention Tip 3: Monitor Children

Children may fall victim to flu simply because of their habits. Your little ones want to touch everything, and they love to play with the toys of other children. Unfortunately, this is an easy way to spread flu viruses. A Clover Park Technical College article suggests wiping down shared items with an antibacterial. Help your children by monitoring what they touch and look out for flu symptoms in other children.

Flu Prevention Tip 4: Don’t Go to Work Sick

An article by Infection Control Today related that nearly a third of Americans surveyed said they would go to work despite being sick. This has the potential of spreading the flu throughout a workplace. Staying home while you are sick with the flu will help to protect your coworkers and will prevent them from spreading it on to their family and other associates.

Flu Prevention Tip 5: Vaccination

One of the best ways to prevent you and your family from getting the flu is vaccination. The Centers for Disease Control recommends yearly flu shots. Each year, new vaccines are created to protect against the most common flu viruses. Get your flu shots now to help keep you and your family safe this flu season.

University Hospital & Medical Center wants to see you get through the 2011-2012 influenza season in good health. To get your flu shot, schedule an appointment with one of our physicians, or to find out more about flu prevention, call our free Consult-A-Nurse® service now at 1-888-256-7728.

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