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January 2021

3 steps to a healthy diet by Richfield Medical Group features image of healthy woman making salad

3 Steps to a Healthy Diet

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When it comes to preventative healthcare, one of the most significant ways to maintain your health is through a healthy diet. Whether you want to change your diet for medical reasons or you simply wish to make healthier lifestyle choices, learning to transform your diet takes awareness. Some steps towards a healthy diet are more obvious, while some foods masquerade as healthy when they actually contain high levels of sugar and/or fat.

If you are looking to eat healthier, here are some steps to take toward a healthier diet:

Curb Sugar Intake

It may go without saying, but sugar is one of the first things to cut out on the path to a healthy diet. Sugar is addictive and affects your body in many adverse ways, from potentially triggering acne and depression, to increasing the risk for heart disease and cancer.

Read labels carefully for sugar content before purchasing items. If your diet currently consists of high amounts of sugar, a good rule of thumb is to cut your usual sugar intake by half, to start. Replace soda with water or sparkling water and switch to a more natural sweetener, such as honey, in place of refined sugar.

Serve Smaller Portions

Americans on average consume larger portions of food with each meal than their counterparts in other countries. In Japan, for instance, they consume approximately 1,000 fewer calories per day than Americans. In your quest towards a healthier diet, portion control is king.

Of course, you should eat if you are hungry and always pay attention to your body’s needs, but try to stop eating once you are full, rather than taking another portion or two. Smaller portion sizes allow for higher energy levels and make for a healthier diet.

Purchase More Greens

You’ve probably been hearing your whole life about how important it is to eat your greens. Green vegetables are full of vitamins, minerals, and fiber and can help reduce the risk of heart disease, diabetes, cancer, and more. Talk about preventative healthcare!

Leafy greens, such as kale and spinach, allow for a smoother digestive process. So, instead of ordering the French fries next time, why not go for the side salad? It will pay off in the long run in the form of increased health and vitality.

Consult Our Physicians on a Better Dietary Approach

At Richfield Medical Group, we are passionate about improving and sustaining your health. As a medical group dedicated to preventative health care, we are home to a care team of dedicated clinicians ready to take an active role in your health. Schedule an appointment today at richfieldmedicalgroup.com.

Indicators That You Should Have A Mole Screened by Richfield Medical Group in Minnesota

Indicators That You Should Have A Mole Screened

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Moles, sometimes referred to as beauty marks, are a collection of pigment-producing cells, known as melanocytes, that grow together in one location on the body. Most moles are completely benign. Some, however, can develop into dangerous skin cancers, which is why it is important to have even benign moles checked annually. That said, there are several points to consider that may warrant an extra trip to a dermatologist or to your primary health care provider.

Here are some key factors to consider when determining whether you need to have your moles screened:

They Change

Whether it be a change in size, shape, color, or texture, if you notice any change in your moles this could be a sign of developing melanoma. Pay attention to your moles and notice if they seem to get bigger over time, or if they exhibit any signs of flaking, itching, or scabbing. Benign moles will remain the same over time, while cancerous moles will grow over time. Clinicians encourage screening of moles whenever there is any sign of change.

The Color is Off

Many moles are a shade of brown. Though a mole’s color can differ from mole to mole, moles that exhibit multiple shades together should be screened. Colors that could be of concern are red, black, blue, white, or tan. If your mole is one color and then seems to change color, that is another sign to visit your primary health care provider or a clinician today.

The Edges Are Not Clearly Defined

Moles are often round and have a clear border between the melanocytes and the rest of the skin. A sign to visit a clinician is if the edges of your mole are ragged, blurry, or undefined. The blurred or ragged edges could indicate the mole is growing and changing.

They Are Large

The general rule of thumb according to clinicians is that a mole should be no larger than a pencil eraser. Of course, some large moles can be perfectly safe, but it is still a good idea to have them checked more frequently to be sure they remain benign. If your mole grows larger over time, that is another sign to have it screened. Preventive health care helps catch cancer cells before they spread.

They Are Newly Developed

If you develop a mole where before you did not have one, it is certainly a reason to have it screened. Moles you are born with tend to be safer than those that develop in adulthood. Moles that develop later in life tend to be a result of prolonged sun exposure and those that develop after the age of 50, in particular, should be closely monitored and regularly screened by a clinician.

Schedule A Screening Today

Preventive health care is the way to go when it comes to moles. If you have moles in need of screening, or if you have any questions, Richfield Medical Group’s care team of dedicated clinicians is ready to take an active role in your preventive health care. Schedule an appointment today at richfieldmedicalgroup.com.

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RICHFIELD MEDICAL GROUP
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RICHFIELD, MN 55423

612-861-1622

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