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John F. O'Hara

John F. O'Hara
731 W Skippack Pike  Blue Bell  PA 19422
Phone:  610-277-4060
Office:  215-643-3200
Cell:  267-481-1786
Fax:  267-354-6973

My Blog

How to Eat Like an Italian

August 1, 2017 1:24 am

It’s long been rumored that a Mediterranean style of eating is great for your health. But what is a true Mediterranean diet, and how can you emulate one at home? According to, the Society for Vascular Surgery, "Mediterranean diet" is a catchall phrase for cuisine found in Mediterranean countries. The diet generally features lots of fish and non-red meat sources, extra-virgin olive oil and plenty of fruit and vegetables, with additional flavor coming from herbs and spices, not salt.

A diet following these guidelines has been shown to improved vascular health and reduce deaths from cardiovascular issues. Below are a handful of tips to guide you:

1. Less salt, more flavor. The sodium in salt contributes to high blood pressure, which is a risk factor for artery disease. High blood pressure causes blood to pump harder through the vessels, which stresses and weakens them. The American Heart Association recommends 1,500 mg of sodium per day as an ideal goal, and no more than 2,300 mg.

TIP – Cut back on salt; perk up flavor with herbs, spices, garlic, onions, vinegars, lemon juice and other favorite flavorings. Seasonings popular in Mediterranean cooking are basil, chilies, cloves, cumin, fennel, garlic, marjoram, oregano, pepper, rosemary, sage, savory, tarragon and thyme.

TIP 2 - Avoid pizza. As an example, one slice of meat-topped pizza from a national chain has 1,300 mg of sodium, according to the company's website.

2. Eat salmon or mackerel. These fish are rich in omega 3 fatty acids, which inhibit plaque inside the arteries, reduce blood clots and may increase good cholesterol and lower blood pressure. The American Heart Association recommends eating fish twice a week. Other high omega 3 fish choices: cold-water varieties like tuna, trout, sardines and herring.

TIP – Fresh salmon can be pricy, but diners can save money by following the next tip.

3. If you like beef and pork, choose lean cuts, only occasionally and keep portion sizes moderate. Avoid lamb and poultry with skin. These are all high in saturated fats, which contain dietary cholesterol that can build up in the arteries. Researchers are still looking at the causes and effects of eating red meats, but until scientists have definitive answers, moderation is best.  

TIP - Get protein from beans, legumes and nuts. Plant-based proteins are filling and healthful; think minestrone soup with beans or quinoa with pine nuts.

4. Eat more whole grains. Whole grains found in Mediterranean cooking include barley, oats, polenta, rice and couscous. Whole grains have soluble and insoluble fiber, which can help improve blood cholesterol levels by preventing the absorption of cholesterol in the intestines. Whole grains also are associated with a lower risk of cardiovascular diseases, obesity and type 2 diabetes.

TIP – Avoid highly refined white bread, such as that in garlic bread, and white flour pasta.

5. Make fruits and vegetables a staple. In Mediterranean cuisine, a rainbow of vegetables and fruits are used in abundance. Not only do fruits and vegetables add vitamins and fiber to the diet, a new study has found that eating three or more servings per day is associated with a significant decrease in developing peripheral artery disease (PAD) and the foods are also associated with fewer heart attacks and strokes.

TIP – Fresh or frozen fruits and vegetables are better than canned. Avoid adding extra salt or sugar for maximum benefit.

6. Use extra-virgin olive oil in place of other fats. Olive oil, which contains monounsaturated fatty acids (MUFAs), may have important health benefits. According to the Mayo Clinic, MUFAs may lower bad cholesterol and improve the function of blood vessels. They also may help with insulin and blood sugar control, which is good for diabetics.

TIP – Avoid trans fats, such as those in margarine and some commercial baked goods, as they contribute to artery disease

Source: Society for Vascular Surgery

Published with permission from RISMedia.


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Digital Communication: Anytime, Anywhere

July 31, 2017 1:24 am

How do you chat to colleagues at work? According to two surveys recently conducted by Robert Half Technology, most professionals still believe email reigns supreme in the workplace.

Survey results show that nearly three-quarters (73 percent) of CIOs and 53 percent of office workers still think email will be the most common way to communicate internally through 2020. Quicker, less formal means of touching base may also be gaining favor, as those who believe email is on the way out cited instant messaging as the most likely replacement.

When asked which communication channel is most effective for planning, strategizing and follow-up, though, office workers from various industries and roles ranked in-person meetings first (37 percent), followed by email (27 percent), instant messaging (19 percent) and phone calls (9 percent). Perhaps unsurprisingly, busy CIOs favored email (41 percent), followed by in-person meetings (22 percent), instant messaging (13 percent) and phone calls (9 percent).

Although email is expected to remain the most popular form of workplace communication, more than one in four professionals (28 percent) surveyed cited instant messaging as their primary channel for communicating with coworkers. One reason may be immediacy: 76 percent of workers surveyed said they feel more pressure to respond immediately to instant messaging versus email, and 90 percent expect an immediate response when they send an instant message. Following are some additional findings on how workers view instant messaging:

Rules of Engagement: 54 percent of professionals said their company has clear rules about how to use its internal messaging platform, like a requirement to update status as "Online," "Busy" or "Away" to keep colleagues informed.

Do Not Disturb: Nearly two-thirds (65 percent of respondents) have received a message when their status is set to "do not disturb" or "busy," and 30 percent of those professionals said they were "annoyed" by the intrusion. Professionals thirty-five and older were more annoyed than their younger colleagues and more likely to refrain from sending a message when a coworker's status is "busy."

Open for Business: Most professionals said their primary motivation for staying "online" with their organization's messaging platform was to inform coworkers they are working and available (56 percent). Other respondents use it to quickly access their colleagues (22 percent) and talk to fellow employees in real-time (17 percent).

Source:  Robert Half Technology
 

Published with permission from RISMedia.


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