High-Fiber Food Choices

An accomplished obstetrician and gynecologist, Cecilia Lyons Gaffaney, MD, currently cares for women with high-risk pregnancies as a specialist in maternal-fetal medicine at Obstetrix Medical Group in Dallas, Texas. As a physician, Dr. Cecilia Gaffaney understands the importance of making wise nutritional choices, such as including enough fiber in your daily diet.

A diet high in fiber can have many health benefits, including lower cholesterol, improved digestion, and stabilized blood-sugar levels. However, getting the daily recommended amount of fiber can sometimes seem like a daunting task. Here are a few foods that contain surprising amounts of fiber and taste great as well.

Raspberries
With 8 grams of fiber per cup, raspberries provide a very nutritious way to satisfy your sweet tooth.

Pears
Another great source of fiber, one medium pear contains 5.5 total grams. Keep the skin on, though, because the majority of a pear’s fiber is contained in its skin.

Cinnamon
One of the more unlikely fiber sources, a small amount of cinnamon contains a very surprising amount of fiber. In fact, each tablespoon adds 4.1 grams of fiber to your daily total. Try giving your cereal, oatmeal, or coffee a fiber boost by adding a little cinnamon each morning.

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About the 2014 ACOG Course for Department Chairs

A maternal-fetal medicine specialist, Cecilia Lyons Gaffaney currently practices in Dallas, Texas. She is passionate about bringing the best medical care to women and their babies. In order to keep up-to-date in her field, Dr. Cecilia Gaffaney holds membership in the American Congress of Obstetricians and Gynecologists, or ACOG. This organization is dedicated to improving the practices of physicians in gynecology and obstetrics. For example, a course offered by ACOG is designed to help doctors master new administrative duties.

The course being offered in summer 2014 is titled, “Essentials for the Ob-Gyn Department Chair: Strategic Planning, Financial Management, and Decision Making.” It will be led by ACOG experts who will act as mentors to these new chairs.

Highlights of the course include teaching about negotiation, leadership development, and budget management. Course attendees will also have the opportunity to network with other department chairs and join a variety of relevant listservs. The course fee is $1,800 per person.

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Ecuador’s Vibrant Port City of Guayaquil

Cecilia Lyons Gaffaney, MD, is a respected Dallas OB/GYN who has a passion for travel. She recently had the opportunity to travel to the Andes in Peru and to Ecuador. In addition to taking in the natural sights of the Galapagos Islands, Dr. Cecilia Gaffaney spent time in Ecuador’s largest city, Guayaquil.

With a population of nearly 4 million, Guayaquil serves as the country’s major port and is one of the largest shipping destinations on South America’s Pacific Coast. Major exports include agricultural products such as cacao, shrimp, coffee, and bananas.

In recent years, Guayaquil largely shed its image as a city with high crime rates and emerged as a city with a vibrant downtown and waterfront area. The city has a long colonial past extending to the early 16th century, but the city experienced a major earthquake in 1942 that destroyed many of its historic buildings. The Las Penas historic barrio continues to offer a charming feel of the old riverfront city, while the major development Malecon combines shopping centers with spacious riverside gardens and plazas. In addition, the metropolitan area boasts a number of leading universities with a lively, multicultural arts scene.

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Cecilia Gaffaney, MD, Discusses Preparation for High-Altitude Hiking

Even recreational hikers need to prepare before they hike in high altitudes. Thinner air can impact a person at altitudes as low as 5,000 feet above sea level. At these and higher altitudes, the percentage of oxygen in the air is the same, but with each breath, a person’s lungs take in less total air. At 12,000 feet, each breath carries 40 percent less total oxygen.

Any hiker who is planning a trip should first consult with a doctor to ensure that they are in good health. Preparation must start at least two months in advance and should include practice hikes at varying altitudes. Interval training is another excellent way to exercise. This involves elevating the heart rate with physical activity, recovering, and then elevating it again in repeated patterns. Finally, developing a deep breathing routine helps increase lung capacity, which is an asset at higher altitudes.

Dr. Cecilia Lyons Gaffaney is an experienced hiker who has hiked at high-altitude locations in South America.

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Health Complications of Obesity

Dr. Cecilia Gaffaney works as a maternal and fetal medicine specialist in Texas. Cecilia Gaffaney remains interested in a number of topics related to medicine, including fitness and nutrition. Proper nutrition is important in the prevention of obesity.

Obesity, defined as having excessive body fat, is more than just an issue of aesthetics. People with obesity are far more likely to experience an array of health problems. These issues may include:

  1. Non-optimal blood lipid profiles: High cholesterol and triglycerides are associated with blood vessel diseases such as clogged arteries and stroke.
  2. Sleep problems: Sleep apnea is a serious sleep disorder in which a person stops breathing repeatedly throughout the night. The National Sleep Foundation states obesity raises the risk of developing sleep apnea.
  3. Cardiovascular problems: The American Heart Association lists obesity as a significant risk factor in developing cardiovascular problems including heart disease.
  4. Cancer: The National Cancer Institute states obesity increases the risk of developing certain cancers, including esophageal, pancreatic, colon, breast, and thyroid cancers.
  5. Type 2 diabetes: A number of researchers, including those at Harvard University, have found a powerful connection between obesity and type 2 diabetes.
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Benefits of Running

As a physician, Cecilia Gaffaney understands the benefits of exercise. One of Cecilia Gaffaney’s favorite forms of cardiovascular exercise is running. Running provides a number of benefits:

  1. Improved cardiovascular and muscular endurance: Running involves repetitive motion that improves the muscular endurance of the large and small muscle groups in your legs. Likewise, running at a steady pace raises your heart and respiration rates, which improves the endurance of your heart and lungs.
  2. Improves bone density: Studies show weight bearing activities like running increase the density of your bones, making you less prone to fracture.
  3. Improves mood: Running releases endorphins, brain chemicals that have a positive impact on mood.
  4. Burns fat: Running and similar aerobic activities burn fat and calories, which can help control weight.
  5. Helps control diabetes: Running can help diabetes by improving how your body uses insulin. It also increases circulation, which may protect against diabetic complications.
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Move Your Body

As Dr. Cecilia Gaffaney knows, exercise is a key element of any healthy lifestyle. Below are five important reasons to make exercise a way of life:

-Improved endurance. The saying, “Use it or lose it,” applies to the body. To keep your body in tip-top shape, exercise often. In addition to increasing stamina, exercise improves the condition of your heart and internal organs.

-Health maintenance. Diseases are often the by-product of a stagnant body. Exercise improves circulation, stimulates the immune system, and reduces the risk of cancer, hypertension, and heart disease. Many people who exercise frequently also report fewer colds, body aches, and other ailments.

-Improved muscle tone. The body needs strength to carry out daily tasks at optimal levels. Exercise improves posture and tones muscles. Ligaments and joints will also benefit from regular cardiovascular exercise and resistance training.

-Weight control. In order to lose weight, you must consume fewer calories than you burn. Exercise aids this process by increasing the number of calories you burn and, in some cases, increasing metabolism, or the rate at which your body burns fat.

-Improved lifestyle. Frequent exercisers often report a variety of lifestyle improvements, including higher levels of energy, greater mental clarity, better sleep quality, and an improved sex life. All of these improvements work in concert to maximize the return on time spent exercising.

Exercise is fundamental to a healthy body and lifestyle. While daily exercise may be appropriate for experienced exercisers, experts recommend starting with three days per week for those who are new to it. Also, note that a balanced fitness regimen should combine cardiovascular activity and weight training.

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