(www.cardiosmart.org) – Unfortunately, portion sizes have grown (a lot) in the last several decades—“supersized” portions are often offered at relatively low prices. As a result, our reference point for what a healthy portion looks like may be vastly distorted. For example, today’s bagels or muffins are often at least two servings, yet we tend to eat the whole thing, thinking we’ve only had one serving.
At the same time, more Americans are eating their meals out of the home at restaurants where they can’t control the ingredients. The problem? Some entree portions are packed with an entire day’s worth of calories, fat and/or sodium.
“What we eat may be well more than what our body actually needs, and we know excess body weight can spell trouble for the heart,” says JoAnne M. Foody, MD, FACC, CardioSmart.org Editor-in-Chief. “Adopting a low-fat, heart-healthy diet and being mindful about how much food you are consuming is an important step to making better choices.”
Why Pay Attention to Portions?
Research shows that people eat more when they are given—or take—larger portions. We tend to eat what’s in front of us, often without thinking much of it. But indulging in bigger portions often means you are consuming more calories and fat than your body needs.
“An overloaded plate with ‘supersized’ portions translates to a lot of calories consumed,” adds Penny Kris-Etherton, PhD, RD, Distinguished Professor of Nutrition at Penn State University. “Too many calories results in weight gain—a risk factor for both heart disease and diabetes.”
Bottom line: Healthy portion sizes are likely a lot smaller than what you are used to putting on your plate.
How Much Food is Enough?
It’s highly individual. Your age, gender, current weight and how physically active you are all play a role. Regardless, it’s important to stay in tune with what your body needs. For example, practice eating more mindfully so that you eat to feel satisfied, and not to the point of being overly full.
Your goal should be to eat a diet composed of a variety of foods that are prepared in healthful ways. Be mindful of salt, sugar and saturated fats, and use steaming, sautéing, baking, roasting or grilling methods to cook versus frying.
“Try to fill half your plate with fruits and vegetables, one-fourth with lean protein and one-fourth with a starch like brown rice, whole grain noodles or a small plain baked potato,” says Kris-Etherton. “Take smaller bites and eat slowly.”
Read more at cardiosmart.org
Ask Dr. Hima Mikkilineni about her work as a cardiologist with the Cardiovascular Institute of Central Florida and expect a smile in return.
“I really love what I’m doing,” says Dr. Mikkilineni. “There is great satisfaction in helping people get healthier.”
While growing up in southern India, Mikkilineni always knew she wanted to be a physician. After earning her medical degree in internal medicine from Siddhartha Medical College in her native country, Mikkilineni moved to the United States. She enrolled at the University of Toledo for her fellowship and residency in internal medicine from 2003-2006, while still trying to decide on a specialty.
“I looked at a number of specialties, including pulmonary care,” says Mikkilineni. “But then I met a cardiologist at the University of Toledo who really inspired me and encouraged me to consider cardiology.”
Mikkilineni made the commitment and entered a cardiology fellowship program at the University of Toledo from 2006-2009. A year prior to completing her fellowship program, Mikkilineni visited a longtime friend and fellow physician in Ocala.
“I came to visit in January and of course it was cold and snowing in Toledo,” she says. “But Ocala was nice and warm with plenty of sunshine. I fell in love with the weather and since I already had a good friend here, I decided I would like to practice and live in Ocala.”
When she applied for a position with Cardiovascular Institute of Central Florida, Mikkilineni discovered another bonus to moving to Ocala. Dr. Srisha Rao, who was the first and only female cardiologist in Ocala for more than a decade, was a CICF partner. Mikkilineni joined the CICF staff in November 2009.
“Dr. Mikkilineni is the perfect combination of in-depth cardiology knowledge and great empathy for her patients,” says Dr. Rao. “We are very proud to have her in our partnership and to be able to offer her services to our patients.”
Mikkilineni logs long 10-12 hour workdays, splitting her time between seeing patients in the hospital and in her office. Part of her care is encouraging her patients to make heart-healthy lifestyle choices, including diet and exercise.
“Along with good medical care, it’s very important for people to exercise for a healthy heart,” she says. “I like my patients to exercise consistently three to four times a week. They can walk, use a stationary bike or do water exercises. What’s important is that they do something they enjoy and do it consistently.”
And despite her long workdays and hectic home life, Mikkilineni follows her own exercise advice. She and her husband Venkat Veerapaneni, who is a computer software programmer, have a four-year-old son named Anish. Following family time, it is usually late evening when Mikkilineni climbs on her own treadmill at home.
“It isn’t always easy to find time to exercise,” says Mikkilineni.”But it is vital to your heart health.”
Ocala cardiologist Dr. Srisha Rao is so passionate about people becoming heart healthy that she’s willing to risk going out of business to achieve her goal.
By JoAnn Guidry Photo By John Jernigan – Wednesday, July 07, 2010
Dr. Srisha Rao, Ocala’s first female cardiologist, practices what she preaches about heart-healthy living.
Up at 4:30am and in the gym by 5:00am, Rao gets her heart-thumping day started with an invigorating workout. She’s going to need that energy boost to get through her usual 12-hour day of seeing office patients and making hospital rounds. And to keep her fueled throughout her hectic schedule, Rao keeps her cozy corner office stocked with good, nutritious food. There’s a jar of unshelled peanuts, a bag of tangerines, and ready-to-drink protein shakes in the mini-fridge.
“Outside of hereditary factors, heart disease is prevalent today because of our lifestyles,” says Rao. “There’s too much stress, too much overeating, and not enough activity. The good news is that we can change our lifestyles and have healthier hearts. Yes, medication also plays a role in treatment, but lifestyle changes are a necessary complement.”
A conversation with Rao is infused with her passion for her work, accented with smiles and laughter. And yet, this petite woman has a reputation as a bit of a health bully.
“My nurses tell me that sometimes I pick on my patients too much,” she says, smiling. “But it’s because I care about them and want them to be healthy.”
Acknowledging that lifestyle changes are not easy, Rao believes anything is possible.
“I’ve found that just telling someone they have to eat better and exercise more doesn’t always resonate, even if you tell them that they’re going to die if they don’t,” she says. “You have to appeal to people not only in a logical way, but emotionally as well. If I tell them they need to make changes so they can be around for their grandchildren, then they’re motivated.”
Rao is well aware of the influence family can have on a person. Growing up in southern India, she was not lacking in career role models—her father was an engineer and her mother was a doctor. Rao enrolled in medical school at 17.
After earning bachelor degrees in medicine and surgery from Gandhi Medicine College at Osmania University in Hyderabad, A.P., India, Rao moved to New York City. While completing her residency in internal medicine at the Catholic Medical Center, she was inspired by several instructors to pursue a cardiology career.
“Cardiology appealed to me because it was an exciting field that was evolving,” says Rao. “I thought this would be a field of medicine where I had a chance of making a difference in people’s lives.”
With her board certification in cardiology approaching in 1997, Rao began thinking of where she wanted to practice. And she knew it wasn’t in New York City.
“I was looking for a place with peace and quiet, warmth, and sunshine,” she says, laughing. “I had had enough noise and cold. I feel like it was destiny that I ended up in Ocala.”
As it turned out, Rao had a friend whose brother was a cardiologist in Citrus County. At her friend’s urging, she called him up and essentially asked for a job. Not able to offer her one, he referred her to Dr. Ramulu Eligeti in Ocala and the latter invited her to visit.
“I came to Ocala in January and it was in the 70s. I loved it!” recalls Rao. “Then Dr. Eligeti gave me a tour of Munroe Regional and Ocala Regional medical centers. I couldn’t believe that these two hospitals were within walking distance of each other. At that point, I would’ve paid Dr. Eligeti to give me a position.”
Told of Rao’s willingness to bribe him for a job, Dr. Eligeti laughs and says, “As soon as I met her, I knew Dr. Rao was going to be fine doctor and a great asset to our practice. She’s definitely lived up to the promise I saw in her.”
Sans bribing, Dr. Eligeti hired Rao and she moved to Ocala in July 1997. Her husband, Dr. Sushil Puskur, made the move after graduating from Columbia and enrolled at the University of Florida to complete his graduate work in child psychiatry.
Now a partner for 10 years at the Cardiovascular Institute of Central Florida, Rao has recently and happily been joined by Ocala’s second female cardiologist, Dr. Hima Mikkilineni.
While her patients include both men and women, Rao has taken on a special mission for her gender. In 2007, she became the inaugural medical ambassador for MRMC’s Women in Red program, which was created to provide women with the facts about heart disease and to promote heart health.
“Heart disease is the number-one killer of women in this country,” says Rao. “And yet women don’t know the signs so they don’t call a doctor soon enough, don’t get medical attention fast enough, don’t get tested fast enough, and don’t get treated fast enough.”
“Women are generally the caretaker in the home,” adds Rao. “But I tell them that they have to take care of themselves first before they can take care of everyone else.”
For Dr. Rao, there is no greater gratification than seeing her patients, both men and women, getting healthier.
“I want my patients to feel better and be happy,” she says, then with a smile adds, “even if everyone being healthy means me going out of business. It would be worth it.”