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Fad diets

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Fad diets – no, thank you

If it sounds too good to be true, it probably is. Think of fad diets – just because a diet is popular doesn’t mean it’s effective or healthy for you. Most nutrition experts agree that the biggest problem with fad diets is the lost weight comes right back. Not sure if the latest craze is a good idea, then ask yourself these questions:

Do I have to buy special foods or pills?
Do I have to skip meals?
Is rapid weight loss promised?
Is one or more of the food groups eliminated?
Does the diet claim to be suitable for everyone without warning those with diabetes or high blood pressure to seek medical advice before starting?

If you answer yes to any of these questions, you might want to avoid starting what is likely a fad diet or is a weight-loss program worth skipping.

Accept that what you eat affects your health. Many fad diets restrict or eliminate fruits, vegetables, dairy products and whole grains. Each food group provides its own unique set of vitamins, minerals and energy your body needs.

The USDA suggests instead of trying fad diets or weight loss programs, take the long-term approach of developing healthy eating habits. Slow and steady weight loss is more effective.

“We all want instant gratification, which is one of the draws to fad diets,” said Melanie Poinar R.D., L.D. “One way to start weight loss is to ween yourself from packaged foods and sweetened beverages. Try and focus on drinking enough water daily as well as incorporating healthy choices from each food group like fresh fruits and vegetables, lean protein, whole grains, low fat dairy, and healthy fats.”

Consult your physician about your diet plan.

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

Thu, 01/05/2023 - 08:00

If it sounds too good to be true, it probably is. Think of fad diets – just because a diet is popular doesn’t mean it’s effective or healthy for you.

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5 second rule

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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.

Nutrition

Tue, 01/10/2023 - 08:00

Who would have thought the five-second rule was bogus? Well, most people, including scientists, researchers and doctors.

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Excuse to drink coffee

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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.

Nutrition

Thu, 01/12/2023 - 08:00

Need an excuse to drink coffee? Look no further.

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Bicycle desks – better health … and better work?

Read more about Bicycle desks – better health … and better work?

We have all heard “Sitting is the new smoking,” but what can you do if you have a desk job?

Multiple studies in recent years are lending merit to the health and work benefits of having a bicycle desk or a portable under the desk cycle pedals.

A University of Massachusetts Amherst study showed that overweight workers who pedaled easily during work for two hours could lower insulin levels. The same study also reported typing speed and accuracy, reading comprehension and concentration improved while pedaling.

A study on the US National Library of Medicine National Institutes of Health found that cycling at an easy level while at a desk did not impair typing performance or short-term memory. The study also found cycling increased speed for certain tasks. A third of the participants said cycling while working increased their motivation.

Another study on the American Journal of Preventive Medicine found that desk job workers who pedaled while at work said it improved their concentration.

Although the studies tend to involve small groups and short periods of time, they all conclude that movement throughout the day provides numerous benefits. It’s also better to move continuously throughout the day than sit for eight hours or more and then grind through a workout.

If you’re considering purchasing a bicycle desk, consider the options as prices vary, and some work better with certain desks. You should also always consult with your doctor before starting a new workout.

Fitness

Tue, 01/17/2023 - 08:00

We have all heard “Sitting is the new smoking,” but what can you do if you have a desk job?

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Be a good (body) mechanic

Read more about Be a good (body) mechanic

No, we’re not talking cars here. We’re talking about using good body mechanics and practicing good posture throughout the day to ward off back pain and feel better overall. Here are body mechanic tips you should follow – whether you have back pain or not.

Keep your back in the neutral position. Your back shouldn’t be too curved or too flat. When you must stay in one position for long periods of time, take regular breaks to stretch and restore the neutral position of your back.

Source: Healthwise®

Lifestyle

Thu, 01/19/2023 - 08:00

Here are body mechanic tips you should follow – whether you have back pain or not.

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The No. 1 veggie to add to your diet

Read more about 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?

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.

Nutrition

Fri, 09/27/2024 - 08:00

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

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Ways to use coconut oil to help your skin and hair

Read more about Ways to use coconut oil to help your skin and hair

From skincare to hair care and everything in between, coconut oil is becoming a staple of beauty regimens around the world. Made from the dried fruit of the coconut palm tree, coconut oil smells delicious and can be used in many ways.

For your skin

Coconut oil’s natural antibacterial and moisturizing properties make it ideal for makeup remover. Use a cotton ball to rub coconut oil over your mascara and eyeliner for an easy, natural solution. It even works on waterproof makeup.

If you have dry or combination skin, make coconut oil part of your nightly routine. Massage a dime-sized amount over your face and neck (circular motions are best), then wash off the excess with your favorite facial cleanser.

For a great alternative to expensive exfoliators, mix one part of melted coconut oil with two parts of brown sugar.

It can also be a great substitute for your favorite hand and body lotion. After showering, apply small amounts of coconut oil wherever a little moisturizing pick-me-up is needed.

Shiny, happy hair

Looking for a moisturizing or shine fix for your color-treated locks? Coconut oil has you covered. A 2003 study in the Journal of Cosmetic Science suggests that coconut oil helps to preserve your hair’s protein and prevent cuticle damage.

Just a pea-sized amount of the good stuff can be worked into damp hair for a boost of shine and moisture retention. Apply to the bottom inch or two from your ends.

Coconut oil even works as a frizz fighter. Rub in a tiny bit of oil from the middle of your hair to the ends and you’re good to go.

With coconut oil, a little goes a long way, so be sure to use it sparingly.

Beauty

Thu, 01/26/2023 - 08:00

From skincare to hair care and everything in between, coconut oil is becoming a staple of beauty regimens around the world.

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Taste the rainbow: Ways to incorporate healthy foods of every color

Read more about Taste the rainbow: Ways to incorporate healthy foods of every color

Sugary candy isn’t the only way to taste the rainbow. Here are ways to incorporate fruits and vegetables of every color into your diet.

Red

For red foods, try brightening up a salad by adding sliced strawberries. Red bell peppers can be diced and added to pizza or roasted, blended and added to pasta sauce.

Orange

Sliced oranges make a delicious, refreshing snack on their own, but they can also be diced and added to fruit salad. Sweet potatoes can be mashed instead of regular potatoes for a nutrient-packed twist on a classic, or they can be roasted and served with chicken for a warm meal.

Yellow

A mashed banana is versatile—it can be used as the basis of a healthy ice cream substitute or a smoothie, or it can be made into pancakes, among many other recipes. Corn kernels can be added to Mexican food, chili or cornbread.

Green

For a pear-ing you’ll love (see what we did there?), try pears and feta in a salad, and add walnuts for an additional crunch. Blend spinach into a smoothie for an antioxidant boost that you’ll barely taste, added to pesto or baked into a creamy pasta dish.

Blue

Blueberries can be added to oatmeal or yogurt for additional flavor in your breakfast. Your blueberry pancakes or muffins can be healthier by making them with whole wheat flour instead of all-purpose.

Purple

Grapes are the perfect addition to your snack of cheese and crackers, and frozen grapes make a fun summer treat. Shredded purple cabbage is wonderful in Thai food or a pulled pork sandwich for a crunch in every bite.

As a general rule, most fruits are delicious in smoothies, and most vegetables taste great when cooked into an omelet. For picky eaters, cut vegetables into small pieces and add them to meatloaf or meatballs. For variety in textures, tastes and nutrients, be sure to eat fruits and vegetables in every color of the rainbow.

Nutrition

Tue, 12/13/2022 - 08:00

Sugary candy isn’t the only way to taste the rainbow. Here are ways to incorporate fruits and vegetables of every color into your diet.

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Portion sizes defined: How much is 4 ounces? 

Read more about Portion sizes defined: How much is 4 ounces?

We all know that controlling portions is important to our health but how do you put portion control into practice? Here are some tips to recognize the amount of food you’re eating. First, don’t eat out of a bag or container. Second, use smaller plates so servings appear larger. Third, fill half your plate with vegetables first and substitute lower-fat varieties of your favorite foods.  

When eating out, order appetizers or lunch portions, split the order with a friend or fill up with lower calorie foods such as soup or salads.

Portion Sizes

You know that juicy 8-ounces steak you might like to cut into… do you really know how many servings of meat that equals? One serving of meat or poultry is the size of the palm of your hand or a deck of cards. One 3-ounce serving of fish is equal to the size of a checkbook.

We All Scream for Ice Cream

When you eat an ice cream cone, how many cups of the frozen creation are you really consuming? One-half cup of ice cream is considered one serving and is the size of a tennis ball. How about other dairy products? One serving of cheese is six dice.  

Think about that tennis ball again. One-half cup of cooked rice, pasta and snack foods such as chips or pretzels is also the size of a tennis ball.

Computers and Carbs

The next time you’re at your computer, think about what foods should be the size of your computer mouse. We’ll give you a hint … it’s a carbohydrate. The answer is -- one medium baked potato.  

Remember compact discs (CDs)? One pancake or waffle should only be the size of a CD.  

Golf Balls or Baseballs

The next time you bite into a delicious apple, remember that the fruit should equal the size of a tennis ball. An orange is about the same size as well. Other serving sizes that correspond to the size of a baseball are one cup of chopped fruits or vegetables. And a quarter cup of dried fruit or nuts is about the same size as a golf ball.  

So, the next time you’re grabbing a handful of pretzels, think about how many tennis balls that equals, and you’ll be on your way to serving the correct portions.

Nutrition

Thu, 12/15/2022 - 08:00

Here are some tips to recognize the amount of food you’re eating.

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Resolution success - making the change

Read more about Resolution success - making the change

Making a change? Follow these tips to resolution success

With a new year comes opportunities to make new resolutions. Deciding on big life changes may feel overwhelming or even frustrating, especially when setbacks occur. Fortunately, science teaches us ways to secure successful personal change.

The stages of change model

According to the School of Medicine, the change model consists of five stages:

Precontemplation
Contemplation
Preparation/Determination
Action/Willpower
Maintenance

In the first stage, precontemplation, people don’t think about changing, and don’t want help to change. In the second stage, contemplation, people teeter on the fence. They weigh the pros and cons of making a change (which could take a while). Things start moving along in the third stage, preparation/determination, when people fully commit to changing something in their life and start researching how to do it. By stage four, action/willpower, people move forward, making the desired changes to their lifestyle. After that, stage five, maintenance, focuses on solidifying the new change and lifestyle.

Keep these steps in mind when preparing for life changes, and know that while progression is great, it’s also ok to fall back a step or two. Keep checking in and evaluating progress through each stage.

Be intentional

One study on the BMC Public Health website says that intention is one of the strongest indicators for changing behavior. Another study noted that the intention to do something can be predicted by our attitude toward the change, whether or not we think other people around us will approve of the change, and how easy or difficult we think the new behavior will be. Multiple studies show that the higher the intention, the more likely a change will begin. Thinking about the change in a positive light adds motivation and moves people toward action.

Have an action plan and stick to it

Many of us want to change and begin the process of change but then fall in our attempt to maintain such change. If maintaining a resolution feels overwhelming, try designing plans with automatic responses to situations that will likely arise. For example, when adding a new habit, designate a predetermined and consistent time each day to start; or pair an established habit with the new one (i.e., every time I brush my teeth, I’ll recite my affirmations). When cutting out a bad habit, reduce temptations by avoiding certain enticing environments (i.e., take the long way to your desk to avoid the office candy bowl). Making plans to change behaviors predicts whether that plan will go into effect. Having multiple plans helps, so create as many plans along the way as needed.

Making changes in life may feel heavy, but with high intentions, planning, and determination, success stands within reach.

Give yourself grace throughout the process and know that any progress brings you one step closer to the person you want to become.

Lifestyle

Tue, 12/20/2022 - 08:00

With a new year comes opportunities to make new resolutions.

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