Quiz: plant-based diets and your health
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.
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.
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!
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Yogurt, pickles and sauerkraut- oh, my!
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.
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.
Imagine a breakfast of pickles, sauerkraut, tempeh and kimchi with yogurt and sourdough bread a la carte.
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It's in the bag - packing your lunch vs. eating out
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.
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.
It's easy to run to restaurants, fast-food joints, or cafeterias, however the portion sizes and extras (like French fries) are incredibly fattening.
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(Quiz) Vinegar: miracle cure or 'sour grapes'?
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!
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. Be.fore making any significant changes, please consult your doctor
Let’s talk vinegar! What do we really know about it other than it tastes good on a salad and cleans tile nicely?
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Go with the flow
Imagine it: A cool, zero-calorie refreshing drink that improves thinking, mood and digestive health. There’s no need to look far! This “wonder drink” is water – the most common fluid on Planet Earth.
Check out more reasons to drink it up!
Everyone should drink water everyday
Daily fluid intake recommendations vary by several factors.
Men should consume an average of about 3.7 liters (125 ounces) of water daily, or 15 cups.
Women should consume about 2.7 liters (91 ounces) of water daily, or 11 cups.
Women pregnant or breastfeeding should consume about 13 cups daily.
Water is essential to our health
Our bodies are made mostly of water.
83%of our lungs is water.
73% of our hearts and brains is water.
31% of bones is water.
76% of our kidneys and muscles is water.
Drinking water doesn’t have to be dull
Drinking more water can be easy.
Add berries or slices of lime, lemon, or cucumber to water.
Add a splash of 100% juice.
Keep a jug or bottles of cold water in the fridge.
Carry a reusable water bottle and refill it throughout the day.
Best low-calorie water alternative
Plain coffee or teas – a healthy diet may include moderate caffeine consumption, or three to five cups daily.
Sparkling water
Non-alcohol seltzers
Flavored waters
What’s the difference between bottled waters?
Spring: Spring water must be collected from an underground source at the spring or through a borehole tap.
Purified: Purified water is highly treated through distillation, deionization or other approved processes.
Mineral: Mineral water is natural water with a constant level and relative proportion of mineral and trace elements – containing no less than 250 parts per million of dissolved solids. No minerals are added.
Artesian: Artesian water is derived from a well tapping a specific layer of rock or sand.
When should private well water be tested?
Test private wells annually for total coliform bacteria, nitrates, total dissolved solids and pH levels.
When small children, elderly adults or someone pregnant or nursing is living in the house.
If there are known problems with groundwater or drinking water in the area.
When conditions near the well have changed significantly such as flooding, land disturbances, and new construction or industrial activity.
Whenever any part of the well system is repaired or replaced.
If there is a noticeable change in the water’s odor, color or taste.
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.
Imagine it: A cool, zero-calorie refreshing drink that improves thinking, mood and digestive health.
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Is the Wait Worth It? What You Should Know About Intermittent Fasting
We all know we should embrace a healthy lifestyle. Good nutrition … exercise … taking care of our bodies … these are the tenets we should follow. But it isn’t always easy. And for those who are overweight, there is often a struggle to find a diet plan that works long-term.
Most have tried fad diets over the years. It seems there’s a new one every day. Recently, there has been a lot of attention to a diet called intermittent fasting. If you’re thinking of trying it, you should arm yourself with knowledge and talk with your doctor first.
What is intermittent fasting?
Intermittent fasting is an eating pattern that includes hours or days of no or little food without depriving you of essential nutrients. There are different patterns to choose from with intermittent fasting. These include alternate day fasting, 5:2 intermittent fasting (fasting two days each week), and daily time-restricted fasting feeding (such as eating only during a six-hour window).
Studies point to health benefits
Intermittent fasting is being heavily researched with some exciting outcomes. The diet is more sustainable because it can be a lifestyle change. Before trying an intermittent fasting diet, you should talk with your doctor. You may also benefit from working with a registered dietitian on the appropriate length of fasting but the general recommendation is 16:8 (fast for 16 hours, non-fast for 8 hours, following a healthy diet).
Evidence from decades of research points to wide-ranging health benefits of intermittent fasting, according to a National Institute of Aging (NIA)-conducted review of the research, published in the New England Journal of Medicine. Still, more research is needed on whether intermittent fasting benefits or is even feasible when practiced over the long term, such as for years.
Intermittent fasting benefits that research has revealed:
Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.
People who should steer clear of trying intermittent fasting:
Children and teens under age 18.
Women who are pregnant or breastfeeding.
People with diabetes or blood sugar problems.
Those with a history of eating disorders.
Eating behaviors can be hard to change
There are behaviors that can be hard to break with intermittent fasting, including the three-meals-a-day plan that most people follow. Food is everywhere, all day long. Discipline is key in shifting to a new eating pattern. Many physicians and nutritionists do not think intermittent fasting should be followed. Physicians who endorse intermittent fasting often encourage their patients to adopt a gradual, phased-in schedule in consultation with a dietitian or nutritionist.
Talk to your doctor
As with any eating plan you may be considering, you should talk with your doctor before beginning. Eating plans that work for some do not work for all. Your doctor is the expert in helping you find the eating plan that is right for you.
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.
We all know we should embrace a healthy lifestyle. Good nutrition … exercise … taking care of our bodies … these are the tenets we should follow.
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(Quiz) Avoca-do, avoca-don't
What do you know about avocados? Take this quiz to find out.
What do you know about avocados? Take this quiz to find out.
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Control your food portions for a well-balanced diet
While exercise is a vital part of maintaining good health, a well-balanced diet is just as important. Eating a variety of foods provides your body with the fuel and nutrients it needs. The number of certain foods and calories you need to eat depends on your age, gender, level of physical activity and overall health.
Not sure where to start? Maurine Maneely, R.D., L.D., MBA, Genesis Clinical Nutrition Manager, suggests specific food and calorie recommendations for you. Ask your doctor for a referral to a registered dietitian, who is the best source for personalized advice. Also, Maneely recommends these easy tips when choosing a meal or snack.
Enjoy: fruits and vegetables, whole grains, eggs, fish, lean meats
Avoid: Processed foods, snack foods, sugary drinks, alcohol
Maneely says another way to think about portion control is to draw an imaginary line down the center of your plate. Then draw a second imaginary line through one of the halves – you now have three sections. Load up the largest portion (or half the plate), with non-starchy vegetables, like salad, green beans, broccoli, cauliflower or tomatoes.
Fill one of the smaller sections (a quarter of the plate) with starchy foods. Carbohydrates provide 45 to 60% of your energy level, so it’s best to opt for good carbs, such as sweet potatoes, brown rice, quinoa, legumes, beans, nuts and seeds, 100% whole grains, and raw, whole and fresh fruits and vegetables.
Fill the remaining small portion (a quarter of the plate) with protein. A daily source of protein is crucial for the body’s regulation and maintenance. In addition to the meaty sources (chicken, turkey and beef), you can also find protein in other places, such as eggs, fish and dairy.
The easiest step you can take is to drink water with your meal. Hydration is key to keeping your skin beautiful, digestive system running smoothly, and energy levels high. Add a glass large glass of water to your meal, and voila – you have set the perfect plate.
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.
While exercise is a vital part of maintaining good health, a well-balanced diet is just as important.
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Energy drinks: Do they help …or harm?
Energy drinks are beverages that claim to improve energy. Their main ingredient is caffeine. They usually contain sugar, which adds calories. They also may contain guarana plant extract (which is like caffeine), taurine (an amino acid) and vitamins. How much do you know about the benefits and the risks of energy drinks?
Q: Are energy drinks safe for adults?
A: Energy drinks are usually safe for adults if you drink them in moderate amounts. The main ingredient is caffeine. Consuming less than 400 mg a day of caffeine is considered safe for adults. There is about 95 mg. of caffeine in 8 oz. of brewed coffee. A single energy drink can have as much as 500 mg of caffeine. Caffeine increases energy in adults and fights tiredness. But too much caffeine can make you feel nervous or grouchy. And it can cause an upset stomach, diarrhea and headaches.
Q: Is it okay to drink alcohol and energy drinks at the same time?
A: Drinking energy drinks and alcohol together may be unsafe. The caffeine in these drinks can make the effects of alcohol harder to notice. People may feel they are not as intoxicated as they really are. Mixing caffeine with alcohol may cause you to drink more. That's because the caffeine may keep you awake longer.
Q: Are energy drinks safe for children and teens?
A: The American Academy of Pediatrics recommends that children and teens not drink energy drinks. One reason to avoid them is that the main ingredient is caffeine. It can cause problems in children and teens, including:
Higher blood pressure
Sleep problems
Worsen existing problems, such as an abnormal heartbeat for those with a heart condition or high levels of blood sugar for those with diabetes
The best way for children and teens to improve energy is to eat a balanced diet and get enough sleep.
Q: What are some concerns about energy drinks?
A: There are several:
Too much caffeine.
Other ingredients are sometimes included, such as kola nut or guarana. There has been little research on how these ingredients may affect the body.
Limited regulation.
Energy drinks may be classified as dietary supplements, which are not as strictly regulated as foods. For example, the U.S. Food and Drug Administration (FDA) regulates the amount of caffeine in sodas, but not in energy drinks.
Sugar
Energy drinks usually contain sugars, which add to the calories. This could lead to weight gain. The sugars can also lead to dental problems.
Withdrawal
When your body gets used to a lot of caffeine and then you stop using it, you can get symptoms such as headaches, feeling tired, having trouble concentrating and feeling grouchy.
Sleep
The caffeine in energy drinks may make it harder to sleep. Some people may feel they need less sleep, due to the stimulation they get from the caffeine. This can lead to not getting enough sleep, which can be harmful to your overall health.
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.
Energy drinks are beverages that claim to improve energy.
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Tips to keep picnics safe
Having backyard cookouts with friends and family is what makes summer fun, but don't forget about handling your food safely to avoid foodborne illness.
Check out these simple guidelines to ensure food safety when outdoors.
Tip 1: Keep hot foods hot and cold foods cold.
It's as simple as it sounds. Keep food out of the "Danger Zone" (40 to 140 degrees), where foods can spoil quickly. Keep hot foods in warming trays or to the side of the grill, avoiding direct heat. Store cold foods in ice baths, coolers or the fridge until ready to be served.
Tip 2: Watch the clock.
Food should not be left out for more than two hours and no longer than one hour if the temperature is above 90 degrees. The longer food is left out, the more harmful bacteria can grow and spoil the food.
Tip 3: Cook all meats to the safe, minimum cooking temperature.
Use a food thermometer to check the internal temperature of meats to ensure they reach their level safe for consumption.
Hamburger, sausage and other ground meats – 160 degrees
Poultry – 165 degrees
Pork, beef cuts, veal and lamb – 145 degrees
Fish – 145 degrees
Tip 4: Keep hands, utensils and work surfaces clean, especially during meal prep.
Remember to wash your hands, utensils and surfaces with warm, soapy water for at least 20 seconds. Also, wash surfaces, utensils and hands between handling and preparing different foods to avoid cross-contamination.
Tip 5: Know the symptoms of food poisoning.
Food poisoning occurs between 12 to 72 hours after consumption. Symptoms may include nausea, vomiting, diarrhea, fever, abdominal pain and cramps. If symptoms last longer than 72 hours, be sure to seek medical attention.
Tip 6: Put food out in small batches.
It is a good idea for cold foods to be placed in two separate containers. One can be stored in the fridge while the other is out for serving. Once the first container is empty, grab the second container from the refrigerator for everyone to enjoy.
By following these guidelines, you can be sure to enjoy a fun and safe cookout with family and friends.
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.
Having backyard cookouts with friends and family is what makes summer fun, but don't forget about handling your food safely to avoid foodborne illness.
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