Cindy Gates - Dietitian - KTIV News 4 Sioux City IA: News, Weather and Sports

Cindy Gates - Dietitian

Cindy Gates talks exercise, healthy living
Cindy Gates RD, LD, is Oncology Dietitian at the June E. Nylen Cancer Center and is an Herbalist, Master Gardener and Certified Wellness Coach.
She has been a dietitian for more than 20 years and her mission is to encourage everyone she meets to eat their fruits and veggies.
Her favorite quote by Mark Twain perfectly captures her spirit as a dietitian: " Why not go out on a limb? That's where the fruit it."
Cindy recently completed a wellness coaching certification program and educates people to make lasting lifestyle changes through nutrition and exercise.
The Cancer Center has recently started a program with the Norm Waitt Sr. YMCA for patients with cancer to learn how to exercise properly.
Learn more about Nutritional care...
For cancer patients, optimal nutrition plays an important role in quality of life. Cancer can deplete your body's nutrients, cause weight loss and can also have a negative effect on appetite and your body's ability to digest foods.
Seeing a nutrition specialist can be very helpful. Our Registered Dietitian and Herbalist, Cindy Gates RD, LD, has years of specialized training and experience in helping cancer patients support their immune system and counteract the effects of their illness.
Seeing our dietitian can help you have fewer nutrition-related symptoms, such as nausea and vomiting, constipation, diarrhea, difficulty swallowing, dry mouth, and lack of appetite.
She can also help you develop a nutritional supplement program that helps boost your body's ability to cope with illness.
Most important – getting assistance from our dietitian can help patients feel better, tolerate their treatments better, and have a better quality of life!

Find Cindy's column, A Healthy You
Find out more about how Cindy can speak to your organization about healthy living and nutrition– link here:

Cancer Survivors urged to eat better and exercise

   New guidelines issued by the American Cancer Society urge doctors to talk to their cancer patients about eating right, exercising and slimming down if they are too heavy.  American Cancer Society have long encouraged healthy eating and exercise as a way to prevent certain cancers and now they are spreading the word to cancer survivors as well.  Over the last five years, there has been more than 100 studies involving cancer survivors, many of them showing that exercise and/or healthy diet was associated with lower cancer recurrence rates and longer survival.
   The main points of the guidelines include:
•    Maintaining a healthy weight. This includes avoiding weight gain during treatment and losing weight if you are overweight.   A healthy weight is important for fighting recurrence of cancer, as well as beneficial for fighting other health problems.
•    Exercise regularly-up to 150 minutes per week. This has many healthy benefits including improved physical function, helping mood and mental clarity, and may even help patients to complete chemotherapy by fighting fatigue and making them feel better.
Various studies have shown that diet and food choices may impact cancer progression and recurrence among cancer survivors.  The guidelines suggest eating a healthy diet that's high in fruits, vegetables, whole grains, poultry and fish and avoiding a diet containing refined food products, red and processed meats, high fat dairy products and fried foods.

These recommendations are not only good for cancer survivors , they are good guidelines for everyone. Broccoli anyone?

To schedule an appointment with the dietitian to discuss healthy eating and exercise guidelines, call Cindy at 712-252-9425 or email at gatesc

Magnesium-the Forgotten Nutrient

   Everyone talks about calcium, potassium, Vitamin D and fish oil but we hardly ever hear much about magnesium. Your body uses magnesium to make body tissues, especially bone. It is also part of more than 300 different enzymes that trigger chemical reactions throughout your body.  It is used to move nutrients in and out of cells and send messages between cells. Three out of 5 Americans do not receive a necessary daily supply of magnesium. Magnesium may be the most common deficient mineral in human nutrition. Magnesium is found mostly in plant foods. Leafy greens such as spinach, kale and Swiss chard are great sources. In addition ,so are nuts, seeds, whole grains such as oatmeal. A banana provides 32 mg of magnesium and  ½ cup cooked spinach provides 75 mg. Adult men need about 420 mg and women need about 320 per day General symptoms of magnesium deficiency are migraines, sleeping difficulty, depression, anxiety and constipation. Diets high in magnesium rich foods appear to be protective against chronic diseases such as diabetes and heart concerns.  A key function of magnesium is that helps relax your muscles, including your heart. Also magnesium may help improve sleep, anxiety, menstrual cramps.
Challenge: Eat a dark green leafy lettuce salad three times this week.

Importance of the Power 9

   The Blue Zone Project has been in the media lately since Sioux City is one of the finalist to be picked as a Blue Zone City. The Power 9 shows you how to live longer through the specific lifestyles habits shared by the world's longest living people. These lessons emphasize making changes to your environment that will influence your habits.
1)    Just move. Any movement is good-taking the stairs, walking the dog, gardening. The important thing is that you are moving your body.
2)    Have a purpose. Knowing your sense of purpose is worth seven years of extra life expectancy. It is important to be able to articulate your passions, gifts, and talents.
3)    Down Shift. Everyone experiences stress. Stress can lead to chronic inflammation which is associated with every major age-related disease.
4)    80% Rule.  Stop eating when you are 80% full and the 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it.
5)    Plant Slant.  Try including more fruits, vegetables, beans and nuts into your diet and you could increase your life expectancy by 2-3 years
6)    Wine at 5. Moderate drinkers outlive non-drinkers
7)    Belong.  Research shows that belonging to a faith based community can increase your life expectancy by 4-14 years.
8)    Loved Ones First.  Putting families first. This means working on positive, committed relationships with your children and aging parents.
9)    Right tribe.  The world's longest living people chose social circles that support healthy behaviors. Surrounding yourself with right friends is very important.

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