Let’s talk vinegar! What do we really know about it other than it tastes good on a salad and cleans tile nicely? There’s been talk throughout history back to Hippocrates, circa 420 BC, of vinegar’s medical benefits, from treating wounds to, more recently, polishing up the GI tract. Sounds wonderful, but is it correct? Let’s find out!  

Let’s talk vinegar! What do we really know about it other than it tastes good on a salad and cleans tile nicely?

It's easy to run to restaurants, fast-food joints, or cafeterias, however the portion sizes and extras (like French fries) are incredibly fattening. Eating this kind of food routinely can be unhealthy and expensive. Packing your own food gives you control over ingredients, portions and your budget.

Packing your own food for lunch gives you control over ingredients, portions and your budget.

Imagine a breakfast of pickles, sauerkraut, tempeh and kimchi with yogurt and sourdough bread a la carte. Probably not as tempting as pancakes and bacon unless, of course, the goal is probiotics. Probiotics are live microorganisms, such as bacteria and yeasts naturally present in fermented foods. Unsurprisingly, many consumers purchase probiotics as dietary supplements. 

Bacteria and other microorganisms are generally considered to be harmful “germs,” but many are beneficial. Some bacteria help digest food, destroy disease-causing cells or produce vitamins. Probiotics contain several beneficial microorganisms, usually bacteria belonging to the Lactobacillus and Bifidobacterium groups. Probiotics also include good yeast, such as saccharomyces boulardii.  

The microorganisms in probiotics have fermented food for thousands of years and probiotic supplements remain popular. A National Health Interview Survey (NHIS) showed roughly 4 million American adults per month purchase probiotics. Among consumers, probiotics are the third most common dietary supplement behind vitamins and minerals. Adults’ use of probiotics quadrupled between 2007 and 2012.  

Probiotics live mainly in the gastrointestinal tract. With enough probiotics, these healthy microorganisms help protect the GI tract from harmful microorganisms, improve digestion and may provide other health benefits. Probiotics can cause gas in healthy people, but rarely cause infections or other health issues. “Probiotics are most likely to cause problems, such as bacterial infections, in patients who are already seriously ill or have weak immune systems,” said Sean Beach, Registered Dietitian with Genesis Diabetes & Nutrition Education. “People considering using probiotics should consult a medical professional first.”  

The FDA regulates probiotics as a dietary supplement, food ingredient or a drug depending on intended use. Probiotics sold as dietary supplements require no FDA approval. Their labels may say they improve bodily function, but without FDA approval probiotic dietary supplements are not permitted to make health claims, such as lowering disease risk. 

Acquiring probiotics from diet alone can be tricky because food manufacturers are not required to show a specific dose of a specific probiotic and the microorganisms must be live to provide benefit. For example, when purchasing yogurt ensure its container lists “live” or “active cultures.” Pasteurization usually kills live bacteria, but unpasteurized products—particularly unpasteurized sauerkraut—provide live bacteria. Pickles made with vinegar have no probiotic effects, but fermented pickles do. 

Despite probiotic supplements’ popularity, most studies fail to prove significant benefits to healthy individuals. The bacteria apparently help only those suffering from a few specific intestinal disorders. A balanced diet including yogurt and fermented foods should provide enough probiotics to keep most people healthy. 

Probiotics can be confusing. Probiotics are live microorganisms, such as bacteria and yeasts naturally present in fermented foods. Unsurprisingly, many consumers purchase probiotics as dietary supplements.

Wine is enjoying a reputation for boosting heart health as well as spirits. While shown to be fundamentally true, it is perhaps with a dry sense of humor that some of the sweeter wines hold the least cardiovascular benefit. From Andre to Zinfandel, where do your tastes fall? Take our quiz to test your wine knowledge.

Wine is enjoying a reputation for boosting heart health as well as spirits. While shown to be fundamentally true, it is perhaps with a dry sense of humor that some of the sweeter wines hold the least cardiovascular benefit.

If you’re like most Americans, you’re probably not getting enough fiber in your diet. There are good reasons to add more fiber to your diet. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Instead, it passes relatively intact through your stomach, small intestine and colon, and helps to clean out your body. By ensuring you have enough fiber in your diet, you can help prevent the following: 

• Heart disease: Fiber helps lower your cholesterol. 

• Diabetes: Fiber helps control blood sugar levels. 

• Digestive Problems: Fiber helps to prevent constipation and hemorrhoids. 

• Weight Gain: A high-fiber diet is lower in calories and tends to make you feel full faster. 

Olivia Barclay, R.N., Genesis Diabetes Nutrition & Education, says, “The average middle-aged man should be consuming 38 grams of dietary fiber a day and 25 grams is the recommendation for women. Most Americans consume only about sixteen grams a day on average.” Getting a range of fiber types in your diet is essential. Barclay recommends eating various fruit, vegetables, legumes and whole grains daily to meet your dietary fiber goal. 

“The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.” 

The FDA considers dietary fiber a nutrient of public health concern because low consumption is associated with many potential health problems. One problem is constipation, the most reported gastrointestinal complaint in the United States. Research shows not enough fiber in your diet can also lead to an increased risk of developing Type 2 diabetes and cardiovascular disease. 

Dietary fiber, the indigestible part of plant material, is made up of two main types: soluble fiber, which quickly dissolves in water and is broken down into a gel-like substance in the colon, and insoluble fiber, which does not dissolve in water and is left intact as food moves through the gastrointestinal tract. 

Soluble fibers are found in beans, lentils and apples that help the body absorb water from partially digested food and slow digestion, making you feel fuller longer and regulate blood sugar. By adding soluble fiber to your diet, you can lower your LDL (bad) cholesterol and glucose levels. Oats and barley have FDA-approved health claims for reducing cardiovascular disease by lowering cholesterol. Oatmeal is a great fiber source, but if you choose a different ready-to-eat breakfast cereal, make sure whole grain is the first ingredient and check the amount of dietary fiber per serving. Insoluble fibers can help because they move food through your body and help keep your bowel movements regular. They are found in whole wheat bran and some whole grains, nuts and legumes.   

Knowing the vital role dietary fibers play in your health will help you make better choices about the foods you eat. Barclay says, “The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.” 

If you’re like most Americans, you’re probably not getting enough fiber in your diet.

Learn how to make our lemon blueberry oatmeal.

One of our sweetest addictions is killing us. Sugar has been linked to weight gain and cavities for decades, as dentists worldwide often remind us. Beyond ruining your beach body or perfect smile, sugar is also linked to cardiovascular disease.  

According to a 2014 study in The Journal of the American Medical Association Internal Medicine, participants who consumed 17% to 21% of daily calories from added sugar not found naturally in foods had a 38% higher risk of dying from heart-related problems than those who consumed 8% of their calories from added sugar. The takeaway is frequently indulging in cake and sugary sodas increase your odds of dying from heart disease.  

The whole reason we are in this mess is that sugar typically makes things taste better and last longer. So how do you continue to enjoy food and take steps to extend your life? Try these tips. 

1. Replace sugary sodas with water. The American Heart Association recommends men consume no more than 35 grams of sugar a day and 25 grams a day for women. Most cans of soda have around 40 grams. Yep, one can and you are likely to be over the limit for the day. 

2. Replace cookies and cakes with fruit. 

3. Check ingredients while shopping and know sugar has several aliases, and an alias is never a good thing. Sugar also goes by brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, trehalose and turbinado sugar. 

4. Avoid canned fruit in heavy syrup. 

5. Add fresh fruit to unsweetened cereal. 

6. Reduce sugar in recipes by one-third to one-half. 

7. Try subsisting sugar with almond, vanilla, orange or lemon extracts. 

8. Replace sugar with spices like ginger, allspice, cinnamon or nutmeg. 

9. Use unsweetened applesauce instead of sugar in recipes. 

Beyond ruining your beach body or perfect smile, sugar is also linked to cardiovascular disease.

Summer picnics, Thanksgiving dinner or weekend dinner parties entail a lot of food preparation amid the excitement of eating an assortment of cuisine. Did you know that an estimated one in six Americans get sick from food poisoning each year? According to the Centers for Disease Control (CDC), following four simple steps at home can prevent a bad ending to an otherwise good meal.  

How do you prevent food poisoning? 

Some foods are more associated with foodborne illnesses and food poisoning. Raw or undercooked meat and poultry, raw or lightly cooked eggs, unpasteurized (raw) milk and raw shellfish are the most likely to be contaminated. They can carry harmful germs that can make you sick. Basic kitchen rules – clean, separate, cook and chill – can help protect you and your loved ones from food poisoning. 

Clean: wash hands, utensils and surfaces often. Germs that can make you sick can survive in many places around your kitchen, including your food, hands, utensils, cutting boards and countertops. Use hot, soapy water to thoroughly wash your hands, plates and any other surface that comes into contact with raw meat, poultry, seafood, eggs or flour. 

Separate: avoid cross-contamination. Use a separate cutting board for raw meat and another for produce. 

Cook: food is safely cooked when the internal temperature is high enough to kill germs that can make you sick. Package directions provide the recommended temperature, so use your food thermometer to ensure you're in the safety zone and ensure food is thoroughly cooked.   

Chill: refrigerate perishable foods after two hours. If it has been exposed to temperatures of 90°F (like a hot car or summer picnic), then refrigerate it within 1 hour. Refrigerate leftovers promptly to allow for quick cooling.  

When to see a doctor for food poisoning 

Food poisoning symptoms can be anywhere from mild to very serious. If you swallow contaminated food or drink, it may take hours or days to develop symptoms. Food poisoning symptoms include diarrhea or vomiting.  

“There are a lot of steps from farm to table,” said Deanna Holdren, D.O., New Concord Family Practice. "Cooking foods thoroughly and storing them appropriately are easy ways to prevent food poisoning."  

See your doctor or healthcare provider if you have symptoms that are severe or persist.  

Summer picnics, Thanksgiving dinner or weekend dinner parties entail a lot of food preparation amid the excitement of eating an assortment of cuisine. Did you know that an estimated one in six Americans get sick from food poisoning each year?

Everyone will love this easy, one-pot pasta dinner. It is simple, fresh and healthy.

Everyone will love this easy, one-pot pasta dinner. It is simple, fresh and healthy.

Is a plant-based diet the best method to lose weight and improve overall health? Let’s find out how much we really know about vegetarianism and veganism! Take the quiz to find out.

Is a plant-based diet the best method to lose weight and improve overall health? Let’s find out how much we really know about vegetarianism and veganism!