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(Quiz) Is Fish Good or Bad to Eat?

Submitted by emily.griffin on

One study says you should eat fish. Another study says no. Your social media feed says … well, let’s not go there. Take our quiz to find the answer to one of life’s great mysteries. Well, that might be an exaggeration, but you can still learn a thing or two. 

The takeaways from this quiz are eating certain types of fish in moderation is much better than not eating fish. And please don’t bring the leftovers to work.

 

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.

fish quiz

One study says you should eat fish. Another study says no. Your social media feed says … well, let’s not go there. Take our quiz to find the answer to one of life’s great mysteries. Well, that might be an exaggeration, but you can still learn a thing or two. 

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The Pickle Quandary: Good or bad for you?

Submitted by emily.griffin on

Pickles – a lot of us love them all of the time, and some may crave them some of the time (with ice cream even). Peter certainly liked pickles when he picked a peck of them! But are they good or bad for you? The answer isn’t a simple one – hence, the pickle quandary. Let’s take a deeper dive into the pickle jar and look at the pros and cons of eating this briny vegetable. 

Pros

    Low calories, no fat and high-water content

    You probably know that pickles start as cucumbers, so they have few to no calories and a high-water content. Plus, they are fat-free. If you’re trying to lose weight, pickles make a crunchy snack that can help you feel satisfied without adding a lot of calories or fat to your diet. 

    Source of vitamin K

    People need vitamin K for strong bones, improved blood clotting properties and other health benefits, like preventing calcium buildup in arteries. One dill pickle spear can provide nearly 20% of recommended daily dose of vitamin K. 

    Aids digestive tract

    When pickles are made using fermentation, they contain probiotics that can help to maintain a healthy digestive system, just like yogurt and sauerkraut. How do you know if the pickles at the grocery store are fermented? It’s easy – you’ll find them in the refrigerated section, where they need to be kept to maintain fermentation. Pickles in the condiment aisle are made using other pickling methods. 

    Cons

      Lots of sodium

      Pickles are extremely high in sodium, due to the brining process of pickling cucumbers. According to the United States Department of Agriculture (USDA), one medium pickle contains 750 mg of sodium. To put that in perspective, the recommended sodium an adult should have daily is less than 2,300 mg. One medium pickle can be 33% of your sodium intake. You are also getting sodium in many other ways, as it is prevalent in processed foods you consume each day. 

      Why is a lot of sodium bad for you? It can raise your blood pressure, and for those who already have high blood pressure, this can be a significant concern. High blood pressure can contribute to heart attacks and stroke. High levels of sodium intake may also lead to development of kidney stones.  

      Sweet pickles and sugar

      Are sweet pickles your jam? These can have some of the same pros as dill pickles. However, the obvious con to a sweet pickle is the amount of sugar, which varies among the different types of sweet pickles. If you have diabetes, sweet pickles are typically not a good option for you, unless you are careful to include them in your carbohydrate count for the day.  

      Seek advice before diving into the pickle barrel

      “While there may be health benefits to eating pickles, there can also be reasons to avoid them in your daily diet,” said Sarah Brauning, registered dietitian at Genesis HealthCare System. “If you love pickles, it’s best to check with your doctor or a registered dietitian to see what he or she recommends for you.” 

       

      Sources: USDA.gov; CDC.gov 

       

      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.

      The pickle quandary: Good or bad for you?

      Pickles – a lot of us love them all of the time, and some may crave them some of the time (with ice cream even). Let’s take a deeper dive into the pickle jar and look at the pros and cons of eating this briny vegetable. 

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      Three Reasons to Go Veggie

      Submitted by emily.griffin on

      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: 

      1. 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. 
      2. 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. 
      3. 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. 

       

       

      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.

      Three Reasons to Go Veggie

      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.

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      Cracking Down on Egg Myths  

      Submitted by emily.griffin on

      From individuals selling eggs hatched in backyard coops to massive poultry operations with hundreds of farms and millions of chickens, eggs are big business. According to the American Egg Board, in 2022, consumption of eggs in the United States was estimated at 278 per person. This figure was projected to reach 289 eggs per person in 2023.  

      All the more reason to dispel some of the myths surrounding these compact-sized nutrient powerhouses. We’ll start with two of the biggest misconceptions about eggs.  

      Myth 1: Eggs are high in cholesterol 

      This myth has been around for years. In 1999, the Harvard School of Public Health reported no relationship between egg intake and coronary heart disease or stroke in a multi-year study of female nurses. In 2020, they updated the study with 32 years of follow-up data, reporting that regularly consuming eggs is safe, even for those at risk for heart disease. The strongest influence on our blood cholesterol levels is how much saturated and trans fats (the 'bad' fats) we eat rather than the cholesterol in foods. 

      Myth #2: Egg whites are healthier  

      You’ll find the option to substitute egg whites for whole eggs on many breakfast menus. Without the yolk, however, an egg is missing almost all its fat- and water-soluble vitamins and nutrients. Eggs contain many healthy nutrients: lutein and zeaxanthin, which are good for the eyes; choline, which is good for the brain and nerves; and various vitamins (A, B, and D). In fact, just one large egg contains 270 international units (IU) of vitamin A and 41 IU of vitamin D. The yolk also contains nearly half of an egg’s protein, the nutrient that keeps you more satisfied throughout the day and less likely to overeat later. 

      The real villains  

      It's the foods that accompany egg dishes (like omelets) that give eggs a bad rap. Bacon (processed meat), pancakes (white flour and sugary syrups), hash browns (deep frying), and even toast with butter contain more sugar, fat and calories and less protein and fiber than whole eggs. A study conducted by the City University of New York Graduate School of Public Health and Health Policy reported that eggs are the only dietary source of cholesterol that is low in saturated fatty acid but is also nutrient-dense, economical, and affordable. 

       

       

      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.

      eggs

      From individuals selling eggs hatched in backyard coops to massive poultry operations with hundreds of farms and millions of chickens, eggs are big business. We’ll start with two of the biggest misconceptions about eggs.

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      Build A Better Breakfast

      Submitted by emily.griffin on

      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. 
       

       

      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.

      Build a better breakfast 

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

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      Look at That Loaf: The Best Breads for Your Body

      Submitted by emily.griffin on

      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.

      bread

      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.

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      How Does Coffee Really Make You Feel?

      Submitted by emily.griffin on

      Didn’t sleep well last night? Pour an extra cup of coffee. Stuck in rush hour? At least you have that cup of coffee. Meeting with a friend? Suggest a cup of coffee. Coffee culture is strong worldwide, and the United States is no exception. Even if you don’t identify with the sixty-three percent of Americans who drink coffee daily, chances are high that you know people who do. Take our short quiz to test your knowledge on how this beloved beverage impacts you or your loved ones. You’ll be done before that steamy mug is empty. 

        1. The caffeine in coffee can impact you for up to two hours.

        a) True 

        b) False

        #1 Answer:

        b) False. For the average adult, the half-life of caffeinated coffee is approximately 2.5 to 4.5 hours. Metabolism capacity for caffeine varies widely based on many factors. For example, the half-life of caffeine in pregnant women stretches approximately 15 hours. People who smoke tobacco may metabolize the caffeine faster, shortening the half-life. In other words, depending on metabolism and lifestyle, even morning coffee could impact the quality of a night’s sleep according to a study on the New England Journal of Medicine website.  

         

        2. How much caffeine is in one coffee drink? 

        a) 3 mg 

        b) 95 mg 

        c) 180 mg 

        d) All the above 

        #2 Answer:

        d) All the above. The amount of caffeine in your drink can vary widely. Even a cup of decaffeinated coffee contains a few milligrams of caffeine. One cup of drip coffee contains about 95 mg whereas a double shot of americano contains about 180 mg. Although the U.S. Food and Drug Administration considers it safe to drink up to 400 mg of caffeine per day, it is important to know what you’re consuming. Individuals prone to anxiety, panic attacks, insomnia and other mood sensitivities may want to avoid coffee. 

         

        3. Coffee can cause anxiety and stress. 

        a) True 

        b) False 

        #3 Answer:

        a) True. Coffee causes the release of adrenaline, the “fight-or-flight” hormone according to a study on the National Library of Medicine website. People already struggling with high levels of stress or anxiety could experience stronger symptoms after drinking just one cup of coffee. Studies on the Information Commissioner’s Office website show that anxiety can be caused in sensitive individuals after a low amount of caffeine consumption and for most people after several cups of coffee. 

         

        4. Which type of coffee can raise your cholesterol? 

        a) French press 

        b) Drip 

        c) Instant 

        d) All the above 

        #4 Answer:

        a) French press. Not all coffee is the same. Unfiltered types of coffee, such as French press, Turkish and espresso, contain a molecule called diterpene cafestol. Research shows this can increase serum cholesterol levels. Highly filtered coffee, such as drip, instant and percolator do not impact your cholesterol levels according to a study on the New England Journal of Medicine website. 

         

        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.

        coffee and coffee beans

        Take our short quiz to test your knowledge on how this beloved beverage impacts you or your loved ones. You’ll be done before that steamy mug is empty. 

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        The No. 1 Veggie to Add to Your Diet

        Submitted by emily.griffin on

        If you could pick just one vegetable to add to your diet, which one would bring the most nutritional punch?  

        Veggies fill us with essential vitamins and minerals, fiber and antioxidants that support our immune system, boost our gut health and nurture our mental health. While scientists have identified more than 1,000 vegetable species, most people regularly consume only a small percentage in their diet’s repertoire.  

        Eating a rainbow of fruits and vegetables will bring your body the most beneficial nutrients, but if you could only pick one vegetable to add to your daily meals, make it a leafy green one.  

        Research shows that eating leafy greens slows cognitive decline. In fact, researchers who published on the National Library of Medicine website tracked 960 participants, age 58 to 99, who consumed at least 1.3 daily servings of leafy greens for nearly five years and found cognitive improvement similar to being 11 years younger. Talk about a lean, green anti-aging cuisine. 

        Green-colored foods are some of the healthiest foods we eat because they are rich in calcium and vitamin K, which are essential for bone health.  

        While leafy greens win the prize for most nutrient-dense foods per calorie, spinach ranks number one among healthful leafy greens. 

        One cup of spinach contains only seven calories and an adult’s full daily requirement for vitamin K, along with the following:  

        • High amounts of vitamin A  
        • Magnesium 
        • Vitamin C 
        • Calcium 
        • Antioxidants 
        • Iron  
        • Folate  

        It seems Popeye knew the power of this green leaf long before the scientific proof. Today’s research suggests that in addition to the jam-packed nutrients, spinach leaves may lower blood pressure as well as benefit heart health, according to a study on the National Library of Medicine website. Plus, with all those nutrients, it reduces blood sugar, boosts immunity, prevents certain cancers, prevents acne, boosts eye and bone health and has anti-inflammatory properties.  

        To make the veggie even more lovable, spinach is easily accessible and simple to incorporate into nearly every meal. Stretch beyond a classic salad by adding spinach to soups, sauces, smoothies, pasta, eggs and even brownies.  

         

        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.

        The No. 1 veggie to add to your diet

        If you could pick just one vegetable to add to your diet, which one would bring the most nutritional punch?  

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        Excuse to Drink Coffee

        Submitted by emily.griffin on

        Need an excuse to drink coffee? Look no further. 

        Picture a rainy day, cozy blanket, hands wrapped around a steaming cup of coffee … blissful. Until a little voice inside your head whispers, “but coffee isn’t good for you.” Or is it? Researchers say low to moderate coffee consumption can actually boost your health and reduce the risk of disease. We’re talking up to three cups of filtered coffee, sugary lattes don’t count. So, if you’re a coffee connoisseur looking for an excuse to keep sipping that cup of joe, you’ve come to the right place. Let’s take a closer look. 

        Immune system 

        Coffee offers more than deliciousness - it also contains compounds found to boost our immune systems, including caffeine, according to a study on the Science Direct website. Many of these compounds have antioxidant and anti-inflammatory properties to help our bodies fight diseases and reduce inflammation. A recent study in the UK, posted on the MDPI website, even found that individuals who habitually drink one or more cups of coffee per day were 10% less likely to contract COVID-19. 

        Parkinson’s disease  

        While scientists work hard to discover a cause and cure for Parkinson’s disease, research on the MDPI website indicates coffee could help slow the progression of this neurological disease. Caffeine has been found to have a neuroprotective quality that helps slow down the cognition changes common in Parkinson’s disease. 

        Type 2 diabetes 

        At first glance, a sugary, caffeinated drink is not a good idea for someone at risk of developing type 2 diabetes. Spontaneous caffeine can mess with insulin sensitivity. However, making a habit of sipping a nice simple cup of black coffee has been found to reduce the risk of developing type 2 diabetes, according to a study on the New England Journal of Medicine website. 

        Cardiovascular diseases 

        Similar to type 2 diabetes, an article on the New England Journal of Medicine website shows regular coffee consumption is linked with a reduced risk of cardiovascular diseases such as stroke. And yet again, this thought goes back to the variety of anti-inflammatory compounds found in coffee. 

        Now, does all this mean non-coffee drinkers should start chugging? Nope, plenty of other ways to boost your health and prevent disease exist. If you’re already a regular coffee drinker, enjoy that cup or two. Like most things in life, moderation is key. Be mindful of how you feel, and you’ll know when you’ve had enough. 

         

        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.

        excuse to drink coffee

        Picture a rainy day, cozy blanket, hands wrapped around a steaming cup of coffee … blissful. Until a little voice inside your head whispers, “but coffee isn’t good for you.” Or is it?

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        5 Second Rule

        Submitted by emily.griffin on

        The 5-second rule is a myth – Nooo! 

        Ignorance can be bliss and very unhealthy. Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.  

        A study from Rutgers University published on the Applied and Environmental Microbiology website in 2016 states it takes less than one second for contamination when food touches the floor. That is less time than it takes for dogs to pounce on an errant chicken nugget. 

        The type of floor, food and the total time the food is in contact with the floor impacts how many germs are transferred, but the bottom line is once it hits the floor, it should be thrown away. Even if it is the last donut or cookie.  

        In case you want to discredit this as a single study, try again. There are numerous studies all coming to the same conclusion, food on the floor is contaminated.  

        Perhaps, you insist your floors are clean enough to eat off? Probably not. If you don’t believe us, read our blog, "Are your shoes your Achilles’ heel?" The blog shares the dangers of wearing your shoes inside. A study by a University of Arizona professor found that 96% of shoes contained coliforms, a bacteria found in human and animal waste. Plus, 90% to 99% of bacteria easily transfers from shoes to clean tile floors.  

        So, that cookie that landed on your floor and you put in your mouth could have … some pretty nasty stuff on it.  

        As sad as it may be at the moment, throwing away the cookie from the floor is better than getting sick.  

         

        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.

        5 second rule

        Ignorance can be bliss and very unhealthy. Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.

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