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Look at that loaf: The best breads for your body

Read more about Look at that loaf: The best breads for your body

Peanut butter and jelly.

Grilled cheese.

BLTs.

Tuna melts.

Make these delicious meals with bread bookends – easy, right? It used to be. Now, with endless choices on the bread aisle, the most difficult part of sandwich prep happens in the middle of the grocery store. Labels like whole grain, multigrain, sprouted grain, gluten-free and more can confuse hungry customers.

But have no fear. Researchers have put forth a tremendous effort to determine which breads in the basket are best for our bodies.

Whole grain

Whole grain breads top the charts for most nutrition, but don’t be fooled – make sure the label contains that word “whole.” Made with intact grains, whole grain bread maintains rich vitamins, minerals and fiber innate in whole wheat, barley, brown rice, oats and other grains.

A study from Harvard T.H. Chan School of Public Health discovered that people who ate about four servings of whole grains per day had lower risks of premature death, heart disease and death from cancer compared with those who eat little or no whole grains. Talk about a power food.

Multigrain

While multigrain sounds healthy, the word does not guarantee 100% whole grains. As the name suggests, multigrain loaves contain more than one type of grain, but those grains may have been processed to remove bran and germ (which means they’re stripped of their nutritional value). On the other hand, if the label says it’s multigrain and made with whole grains, that bread comes with a variety of nutritionally packed goodness.

Sprouted

With heat and moisture exposure, grains sprout. A study on the National Library of Medicine website shows that breads made from sprouted grains have more availability for certain nutrients. High in antioxidants, folate, fiber and protein, these breads are not only better for us, they’re more filling.

Gluten-free

Made without glutenous grains like wheat, barley and rye, these breads offer safe options to people with celiac disease and gluten sensitivities – but the gluten-free label doesn’t necessarily mean it’s healthy. Many gluten-free breads contain refined flours, added sugars and unnecessary additives.

The bottom slice: Read the labels. Avoid refined flours and added sugars so you can enjoy healthy bread as part of your well-balanced diet.

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Nutrition

Tue, 02/21/2023 - 08:00

Make these delicious meals with bread bookends – easy, right? It used to be.

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Is breastfeeding really that important?

Read more about Is breastfeeding really that important?

The decision to breastfeed is a personal one. As a new mom, you deserve support no matter how you decide to feed your baby. You should not be made to feel guilty if you can’t or choose not to breastfeed. Every woman’s journey to motherhood is different, but one of the first decisions a new mom makes is how to feed your child.

When you choose to breastfeed, you make an investment in your baby’s future. Breastfeeding allows you to make the food that is perfect for your baby. Your milk gives your baby the healthy start that will last a lifetime. The cells, hormones and antibodies in breast milk protect babies from illness. This protection is unique and changes to meet your baby’s needs.

“Breastfeeding is a wonderful way to nourish your baby and protect your baby from illness, and it has health benefits for the mother,” said Eric Jones, M.D., Nationwide Children’s Hospital pediatric hospitalist at Genesis. “We are just learning some of the many benefits of breastfeeding, and I am sure there are many advantages that we have yet to discover.”

Research suggests that breastfed babies have lower risks of:

Asthma
Childhood leukemia
Childhood obesity
Ear infections
Eczema (atopic dermatitis)
Diarrhea and vomiting
Lower respiratory infections
Necrotizing enterocolitis, a disease that affects the gastrointestinal tract in pre-term infants
Sudden infant death syndrome (SIDS)
Type 2 diabetes

“Breastfeeding is a commitment of time and love, which has lasting benefits for baby and mother,” Dr. Jones said. “How incredible is it that a mother not only grows a baby inside of her body, but her body also creates all the nutrients that baby needs to flourish and develop for months.”

Talk to your OB/GYN to learn more about breastfeeding and for guidance on the best feeding option for you and your child. For more information on Genesis HealthCare System’s maternity services, visit genesishcs.org/maternity.

Maternity

Thu, 02/23/2023 - 08:00

The decision to breastfeed is a personal one. You should not be made to feel guilty if you can’t or choose not to breastfeed.

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Build a better breakfast

Read more about Build a better breakfast

It’s said that breakfast is the most important meal, but what foods should you eat in the morning? Sorry to be the bearer of bad news, but as delicious as your morning coffee is, it doesn’t count as breakfast.

According to the American Heart Association, some studies show that breakfast skippers are likely to eat more calories throughout the day. Making time for a meal in the morning can have more health benefits than you think. Add a combination of the following food groups to your first meal. You’ll feel full and energized until your lunch break.

Protein

A study from nutrition researchers at Purdue University suggests the ideal amount of protein at breakfast is 30 grams. Protein helps you feel full longer and keeps you from overeating. Add eggs, Greek yogurt, cottage cheese or even milk to your meal.

Healthy fat

Healthy fats help your body put proteins and carbs to good use. They’re good for your body and brain. At breakfast time, avocado and nut butter are popular healthy fat options. Enjoy these in moderation.

Whole grains

When planning your breakfast, try to include whole grains for their rich source of fiber. Foods like oats and whole-grain bread are full of essential vitamins. They’re digested slowly, which keeps us feeling full longer. That’s a win-win.

Fruits and vegetables

Consuming enough fruits and vegetables can help combat heart disease and diabetes. Bananas, berries, mangos, kale and spinach are healthy ingredients for a morning smoothie. Pair your eggs with peppers or leafy greens. Squeeze in a fruit or vegetable to your plate any time you can.

The combinations of a healthy breakfast are limitless. Add avocado toast and yogurt parfaits to omelets and breakfast burritos. Is your stomach growling yet? With these tips, breakfast may just become your new favorite meal. You can still wash it down with your perfect morning coffee.

Nutrition

Tue, 02/28/2023 - 08:00

It’s said that breakfast is the most important meal, but what foods should you eat in the morning?

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Use the buddy system when working out

Read more about Use the buddy system when working out

“Don’t forget to use the buddy system.”

Remember Mom shouting that as you walked away from supervising adults and into an unknown or crowded space? Well, she was right, and her message applies to your daily workouts, too.

Sound odd? Well, we’ve all heard the phrase, “I’ll go if you go.” It’s amazing what a little positive peer pressure can do. While the buddy system can keep us safe and social, it can also help maintain our motivation for workouts.

Exercise partners come with big benefits

According to the Centers for Disease Control and Prevention (CDC), when individuals work out with a partner, they are more likely to step out of their exercise comfort zone and try new things. The CDC says teaming up for physical exercise also helps participants stay motivated and maintain consistency. It seems that people don’t want to let their partners down, so they show up, put on a willing smile and stretch their limits.

Another study from the University of Aberdeen found that people who commit to an exercise partner end up exercising more than those who follow their routine alone. The research also noted that calorie-burning buddies provide two types of support: emotional and instrumental (meaning tangible, physical assistance). While both types of support benefit a workout, the research discovered that workout partners who provided emotional support and encouragement had more impact than ones who simply showed up for the session. That’s great news. That means it’s time to enthusiastically cheer for each other at the gym.

Finding a workout partner doesn’t need to be hard

With obesity rates climbing, most Americans could benefit from increasing their exercise effectiveness. Chances are if you need a workout partner, so do many of the people around you. So, why not throw out a few exercise invites? Friends, family members, partners, roommates or even pets can help take your workout to a new level. Having a workout buddy offers a win-win: More motivation and more fun together.

Fitness

Tue, 03/07/2023 - 08:00

While the buddy system can keep us safe and social, it can also help maintain our motivation for workouts.

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Will an aspirin a day keep doctors away?

Read more about Will an aspirin a day keep doctors away?

Prevention always tops experiencing painful, dangerous and life-threatening health experiences. Can a little white aspirin really prevent a host of heart issues that plague aging people? Unfortunately, the consensus is no. However, the situation is complicated. Whether someone will experience heart issues or not as they age depends on a variety of factors. So, while it may not be effective for everyone, an aspirin a day can keep the doctor away if someone meets certain criteria.

According to an article on the Mayo Clinic website, aspirin helps people who have already suffered a heart attack, stroke or some other kinds of cardiovascular disease prevent another episode. One study on the National Library of Science website found that the benefits of taking a daily aspirin exceed the dangers for people up to 80 years old who have an 80% or more chance of suffering a heart related issue within five years. For those older than 80 or who do not have that same risk, taking an aspirin every day won’t provide any added benefits.

In fact, taking aspirin every day when you don’t need it can have detrimental side effects. The Mayo Clinic reports that side effects of taking aspirin can include gastrointestinal bleeding, a stroke caused by a burst blood vessel and allergic reactions. If a person takes other medications for additional medical conditions, the aspirin could react poorly with those prescriptions.

So, is a daily dose of aspirin right for you? Consult with a medical professional before making a final decision. Those little white pills may come in handy in a medical emergency, but when used inappropriately, they can cause more harm than good.

Lifestyle

Thu, 03/09/2023 - 08:00

So, while it may not be effective for everyone, an aspirin a day can keep the doctor away if someone meets certain criteria.

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Nailed it! A brief guide to taking care of your fingernails

Read more about Nailed it! A brief guide to taking care of your fingernails

Some people see caring for their fingernails as an important part of looking and feeling their best. Others see their nails as their go-to tool when they find themselves in a pinch. Whether you see your nails as something beautiful, something functional or a little bit of both, you use your fingernails every day – usually without even thinking about it. Here are some tips for keeping your nails in tip-top shape this season.

Start a regular nailcare routine

A little bit of effort goes a long way to keep your nails strong and healthy.

Trim your nails often. Using a sharp pair of nail scissors, cut straight across your nail. If you choose to shape your nails, file them in one direction instead of going back and forth.
Avoid cutting your cuticle, the clear skin at the base of your nail. The cuticle acts as a barrier to germs and bacteria.
Keep your nails moisturized. When applying lotion to your hands, make sure to give your nails some attention, too.

Avoid using your nails as tools

We know, you use your nails to rip open packages, scrape price stickers off new purchases and more. All that use can put them at risk of damage. Try to remember to give your nails a break and grab a letter opener or pair of scissors instead.

Stop biting your nails

It’s time to resist the temptation to bite off that hangnail. According to the Centers for Disease Control and Prevention (CDC), biting your nails can contribute to the spread of germs and infection. Next time you get one of those pesky hangnails, use some nail clippers or nail scissors to remove it safely.

Do you chew your nails out of stress? Grab a stress ball or fidget toy to keep your hands engaged without hurting your nails. Or, check out these tips on managing your stress to get to the source of your habit.

Keep your nail tools clean

When’s the last time you cleaned your nail clippers or scissors? If you had to pause to remember, it’s time to sanitize your nail tools. Wash your tools with soap and warm water. The American Academy of Dermatology Association recommends disinfecting your tools each month. First, scrub your nail tools with a brush soaked in 70 to 90% isopropyl alcohol. Then, rinse your tools in hot water, dry them completely and put them away for next time.

Beauty

Tue, 04/18/2023 - 08:00

Nailed It! A Brief Guide to Taking Care of Your Fingernails

Here are some tips for keeping your nails in tip-top shape this season.

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3 ways to reduce eye strain

Read more about 3 ways to reduce eye strain

Eye wonder - do your eyes ever feel dry and sore from staring at your screen for too long? Digital eye strain is a common problem for people working 40 hours a week on computers. Thankfully, there are simple ways to reduce your eye strain. Check out these three tips to minimize your eye troubles.

20-20-20 rule

The American Optometric Association suggests trying the 20-20-20 rule. Every 20 minutes, take a 20-second break to look at something 20 feet away. This will help reduce eye strain while you’re working on your computer. This small reset encourages your eyes to blink more.

Blink more

According to the National Eye Institute, long periods of screen time can cause dry eyes. When staring at a screen, you tend to blink less often. When you don’t blink, your eyes become tired. Your vision gets blurry. You’re more sensitive to light. When you blink more, your eyes stay wet. Try to blink more to keep your eyes in eye-deal shape.

Blue light glasses

Blue light glasses have special lenses that block out the blue light from screens. There’s mixed research on whether blue light glasses really reduce eye strain. FL-41 tinted lenses are another option. They’re commonly used by people with light sensitivity and those who suffer from migraines. If you think they might help, give them a try. There is no harm in wearing them.

Next time your eyes start to get tired and dry while you’re using the computer, take a second look at these three tips.

Lifestyle

Thu, 04/13/2023 - 08:00

Next time your eyes start to get tired and dry while you’re using the computer, take a second look at these three tips.

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Liver cleanse: The key to better health—or a marketing scam?

Read more about Liver cleanse: The key to better health—or a marketing scam?

Have you heard of the “miraculous benefits” or “restorative powers” of a liver cleanse? Some claim they can repair years of damage to your liver, help you lose weight, flush your body of toxins and improve your overall health.

But are these claims true? Take this quiz and find out!

Nutrition

Quiz

Tue, 04/11/2023 - 08:00

Have you heard of the “miraculous benefits” or “restorative powers” of a liver cleanse? Take this quiz and find out.

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Are pets good for your health?

Read more about Are pets good for your health?

You may have heard or read that pets can be good for your health – but you might have wondered, “Is that true?” Turns out, the evidence shows that having pets can help you to be healthier in a variety of ways, both physically and emotionally.

We all know pets provide companionship and unconditional love. But research has shown they can also help reduce stress and blood pressure in owners, increase longevity in those who've had heart attacks, and even relax and improve the appetites of Alzheimer's disease patients.

Here a few facts regarding pets and your health:

Heart attack patients with pets survive longer than those without.
Kids with "furred animals" in the home have less risk of allergies and asthma.
When a dog is in the home, infants were less likely to show evidence of pet allergies (19% vs. 33%).
Male pet owners have less heart disease (lower triglyceride and cholesterol levels).
Alzheimer's disease patients with pets in the home have fewer anxious outbursts.
Pets can help children with their emotional and social skills.
Having an animal companion to keep you company can help all of us – especially older adults who aren’t able to get out of the house much – to feel less lonely.
Many hospitals and other medical facilities have pet therapy – bringing around pet volunteers to improve patients’ mental health.

Pets Can Be Good Medicine

Pets improve our health without speaking a word and without ever demanding a thing – they just need you, your love and your caring. Not only do pets help us to love, they help us to stay healthy and to heal. So, if you’re trying to decide whether a pet is right for you, keep in mind, improving your health might be the deciding factor!

Lifestyle

Thu, 04/06/2023 - 08:00

You may have heard or read that pets can be good for your health – but you might have wondered, “Is that true?”

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Three reasons to go veggie

Read more about Three reasons to go veggie

What do you call a vegetarian who has an almost balanced diet?

Rad-ish.

Cutting meat out of your diet is not quite as easy as ordering cheese pizza instead of pepperoni. However, a well-balanced vegetarian diet offers a whole bundle of health benefits. Load up your plate with diverse fruits, veggies and whole grains and every mouthful will come with helpful antioxidants.

Why do antioxidants matter? Well, many studies, including one on the Frontiers website, show antioxidants play an important role in fighting the free radicals that can lead to diseases associated with aging, such as cardiovascular disease, Alzheimer’s disease and even cancer.

Here are three reasons to go veggie:

Lower your risk of heart disease. A well-balanced vegetarian diet typically contains a low amount of saturated fat and cholesterol, two factors associated with a lower risk of heart disease. A study on the National Library of Science website involving over 76,000 participants found that vegetarians were 25% less likely to die of heart disease than those who eat meat.
Maintain a healthy blood pressure. High blood pressure rates are linked to heart attacks and health problems such as strokes, dementia and kidney failure. A study on the Institute of Meat Hygiene and Technology website shows that healthy vegetarian diets that include dairy products can help maintain a healthy blood pressure level.
Prevent cancer. While scientists work hard to understand how diet impacts the various types of cancer, multiple studies show that vegetarians have a lower risk of getting cancer than non-vegetarians. This could be because vegetarians consume more antioxidant-rich foods and therefore avoid exposure to carcinogens found in red meat or a number of other factors.

Looking for ways to feel healthier and lower your risk of common diseases? Consider eating a vegetarian diet packed with healthy foods. While a diet of candy, french fries and cereal might be vegetarian, it sure won't reduce your risk of disease. Whether you cut out all forms of meat or still eat fish, remember: A well-balanced vegetarian diet is rad-ish.

Nutrition

Tue, 04/04/2023 - 08:00

Whether you cut out all forms of meat or still eat fish, remember: A well-balanced vegetarian diet is rad-ish.

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