Posts Tagged ‘nutrition’

How Will You Celebrate Spring’s Arrival in Florida?

by: John Aker | March 12th, 2015

March may come in like a lion or a lamb.

Florida home care

via www.123friendster.com

But regardless of the weather when it arrives, March contains many special days you may want to celebrate. Some of the notable days this month include:

  • Purim (March 5)
  • Daylight Saving Time Beginning (March 8)
  • International Women’s Day (March 8)
  • World Kidney Day (March 12)
  • The Ides of March (March 15)–any Shakespeare fans remember the warning, Beware the Ides of March?
  • St. Patrick’s Day (March 17)
  • First Day of Spring (March 20)
  • Palm Sunday (March 29)
  • National Doctors’ Day (March 30)

This month has also been claimed for:

National Nutrition Month

American Red Cross Month

Brain Injury Awareness Month

Women’s History Month

Many of these observations are important and some are also quite fun. The weather across the county is in the process of warming and SPRING is just around the corner. Spring is a powerful season–it seems to compel us to consider what is coming!  New leaves on the trees and buds on the flower buses remind us that we, too–despite our numeric age–can start anew and be refreshed.

Admittedly, it may be a bit difficult to be impressed visually by the arrival of spring when you live in Florida. But take a moment to reflect on that new life that spring offers and make an effort to renew yourself. We are never too old to try and we are wise enough now to know what we want for ourselves and what we want to share with those around us. Celebrate spring this year–do something to refresh your mind and body.

The reason various organizations claim a ‘national month’ is to raise awareness of their cause and many of them attempt to deliver a torrent of educational materials which will urge us to take action, whether it be to improve or adopt new healthier habits or become involved by donating our time, talents, or treasury to further their work to help others. If you are already healthy and want to renew your spirit this spring, check out the website of one of these organizations above and educate and refresh your mind. You may learn something new and you may determine to partner with one of these organizations. Learning and giving back are two great ways to celebrate spring!

Another way to celebrate Spring is to choose just one little healthy habit to re-commit to doing every day. Your in-home caregiver can assist you in setting a goal and recording your efforts. Think of a reward you’ll grant yourself when you meet your goal (a scoop of frozen yogurt?) and keep a diary of your progress allowing your caregiver to cheer you on to victory.

Maybe you want to become more agile, like the tree branches swaying in the breeze, displaying their shiny new green leaves.  Or simply enjoy the scenery and sunshine–try to get outside each day for 15 minutes to soak up some natural Vitamin D from the sun. You could also enjoy taking time to phone an old friend or a grandchild once a week–that will be a spring gift for both of you.

Even enjoying healthier meals and snacks can have a big impact from little effort. Ask your home health aide to help you plan menus and shop for healthy foods and treats. Nutritious snacks like fruits or whole grain toast can be an easy, enjoyable addition to your daily routine. Try to drink more water during the day than you think you need–that can aide digestion and prevent dehydration.

Strive to sit less and walk a bit more. Many doctors are fond of the saying, Motion is lotion for the joints. You don’t have to walk for miles, just a bit extra will help:

  • ask your caregiver to park three spaces further from the entrance to the grocery store;
  • or accompany you on a walk to your mailbox;
  • or do some range of motion exercises at home.

Mark each bit of exercise on the calendar. And enjoy the satisfaction of your achievement!

How will you welcome spring this year? How will you be refreshed and renewed? Let us know if you’ve been inspired. We would love to know how we can encourage you this spring and throughout the rest of the year–tell us now!

If you’d like to celebrate spring by researching Florida home care options for yourself or a loved one, contact us today!

What Grain Is Doing To Your Brain

by: John Aker | January 27th, 2014

Brain

We hear a lot about low-carb diets these days, but more than just helping people trim fat, cutting carbs could be beneficial to your brain. According to Dr. David Perlmutter, M.D., contrary to popular belief, the human body does not need carbohydrates.

And not only does the body not need carbs, Perlmutter claims in his book, Grain Brain, that carbs are “the brain’s silent killers.” Perlmutter also notes, “The brain thrives on a fat-rich, low-carbohydrate diet, which unfortunately is relatively uncommon in human populations today.” Returning to the eating habits of early man—roughly 75 percent fat and 5 percent carbs—could stave off many modern cognitive issues, Perlmutter postulates, including Alzheimer’s and dementia.

Read more about how grain may be putting our brains at a higher risk for cognitive impairments like Alzheimer’s disease in this article from Shape.

Or watch this video from the Dr. Oz show with Dr. David Perlmutter, M.D.

This is certainly controversial since many experts tout the benefits of whole grain in our diets.  One thing is sure: moderation in our diets is likely a wise goal.

Snacks Can Be Delicious & Healthy

by: John Aker | September 10th, 2013

September is Healthy Aging Month!

What are you doing to age in a healthy manner?  Exercising?  Eating healthy foods in the right portions?  Taking your medications and vitamins as prescribed?  Enjoying some social time with family or friends by phone or in person?

All these simple things can help you age in a healthier way.  When we neglect any of the items above, we risk our good health and energy.  Since we can’t avoid aging, we should do what we can to remain healthy and vital. healthy snack post

Recently, one of our dedicated in home caregivers posted a picture of a BEAUTIFUL and DELICIOUS and HEALHTY snack she had prepared for her client.  We are so thrilled that she had taken the time to not only prepare a healthy snack option, but to make it appealing to the eye as well.  Often when we think of eating healthy, we conjure up a picture of something unattractive or unappetizing.  Caregiver Fahaina had prepared low-fat greek yogurt with fresh berries to encourage her client to enjoy a healthy snack.  It was simple, healthful, pleasing to the eye, and enjoyed with enthusiasm!

Eating right can taste great too!  And snacking between small meals is often recommended since it helps you eat less at mealtimes.  When you make healthy snack choices like Caregiver Fahaina presented, you can be proud AND enjoy great tasting food.  Thank you, Fahaina for the reminder that presentation can make good food so much more inviting!

Here’s a simple and delicious healthy soup option for you.  Ask you caregiver to help you prepare this soup and invite a friend over for a simple salad and soup meal.  Enjoy sharing some old stories and create new memories with a little social time around a healthy meal.  Bon appetit!

Quick and Healthy Potato Soup

2 cups Stock or reduced sodium broth

1 1/4 lbs White Potatoes, peeled and cut into bite-sized pieces

2 stalks Celery, chopped

1 medium Onion, choppedpotato soup

1 small Carrot, peeled and chopped

1 cup fat-free Half & Half or Milk

1/2 tsp Thyme or Italian Seasoning

Sea salt or garlic salt to taste

Pepper to taste

 

Bring broth to a boil in a large saucepan.  Chop vegetables while broth is heating, then add to saucepan.  Return to a boil, reduce heat and simmer, for 20 minutes.  Let cool slightly, then puree until smooth, or until soup is desired consistency.  Stir in remaining ingredients and cook for 5 minutes more.

Approximate cost per serving: $2.00

Nutritional Analysis per serving:  Calories  340, Fat 8g, Saturated Fat 4g, Trans Fat 0g, Cholesterol 40mg, Sodium 590 mg, Potassium 209 mg, Carbohydrates 42g, Fiber 4g, Sugar 8g, Protein 22g, Vitamin A 60%, Vitamin C 90%, Calcium 50%, Iron 10%.

SOURCE:  www.healthyagingfood.com

 

The content of this page is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

 

Marching On

by: John Aker | March 27th, 2013

March is nearly over. Did it come in like a lion or a lamb for you? We have enjoyed windy weather, the ides of March, college basketball’s March Madness is in full swing, and now you may find yourself involved in a religious observation of Passover or Resurrection Sunday, then the month is concluded. But wait! There’s more! It’s not over just yet.

March is also National Nutrition Month and before the month marches on, we wanted to remind you of a few resources to encourage you to eat well–all year long–and present you with a fun challenge…

Marching On Resources and Reminders
Remaining independent at home is a top priority for many of us.  As a home health provider, we are here to help you do just that!  So, we strongly encourage you to march on. Marching on consists of taking control of that which is within your grasp–namely eating right and exercising–foundations for well-being.

Proper nutrition plays an large role in our well-being, more so if you have any chronic conditions. Our Community Resource Library has great cookbooks–some of which center on meal planning and preparation for those with Arthritis, Diabetes, Hearth Health issues, Pain or inflammatory concerns, Parkinsons’s and even those who require soft foods only. If these are of interest to you, call 561-955-6010 and ask about borrowing a book or having a staff nurse assist you in reviewing them.

Be sure to spend some time investigating the latest information, helpful tips, and great recipes at:

 www.eatright.org       www.choosemyplate.gov      www.nutrition411.com

Did you know that our caregivers can help you choose healthy options at the grocery store and assist you in preparing and eating nutritious meals and snacks? Make a game of it and try a new, healthy recipe together. When you are ready to march on toward something bigger than just nutrition, tackle our challenge below.

The Challenge
To make eating healthier fun and prove it makes a difference, write down all that you eat and drink over a 7 day period. Weigh yourself the first day and write it down. Then write down all the foods and drinks you consume for the next seven days then weigh yourself again. Review your dietary choices. You may be surprised to learn you are already eating good, nutritious meals and snacks. Or, you might find that a few small changes are in order–give yourself some new marching orders.

If you do need to make healthier food choices, begin doing so and log all your food again for another week. (Be sure to list your beverages too–you may be surprised how little water you drink. And many medications can have a dehydrating effect so drinking more water could pay dividends in how you feel.) Weigh yourself again at the end of that week.

The next step would be to march on. That is, add a little walking to your day–your in home caregiver can accompany you. (Be sure to ask your doctor what level of exercise is safe for you.) Even if you can’t walk, you could easily add some movement to your day in the comfort of your own home. Our Community Resource Library offers chair exercise videos so dare your spouse or caregiver to exercise with you–see who can keep a smile on their face through an exercise. Let the winner choose the day’s healthy snack. Keep marching on, you will quickly feel a sense of accomplishment. And in just a short time, exercise and proper nutrition will make a big difference in how you feel!

If you embark on this home health challenge, please let us know. We would love to help encourage and support your healthy changes and celebrate with you when you feel better. Eat well and enjoy the rest of March!

At the top right hand corner of this page, click on the Face Book, Twitter, or Google+ icons to join the conversation. We can’t wait to hear from you…

The content of this page is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

Simple Nutrition

by: John Aker | March 22nd, 2013

March is National Nutrition Month, so this is a good time to gather up some helpful information about what to eat! 

For many of us, nutrition seems intimidating.  We are bombarded with information about diets, recipes, cooking shows, news stories advocating some new super food or health scares related to food.

Let’s be honest.  When many of us think about what we are going to eat it’s a matter of what do we have in the house.  And when we are in the grocery, we mostly look for items we know we enjoy. 

It does take a bit of effort to plan out healthy, balanced meals.  We all know we should.  But many of us don’t or won’t make that effort.  Sometimes we are unsure what to believe–what should we be eating?  In what quantities?  And how do we prepare quinoa?  In an ideal world, eating nutritiously would be simple.

Simple? Surprise–yes, it can be simple! Eating right doesn’t have to be complicated and you don’t have to make huge changes to your routine.  Nutrition can be simple–and you truly can benefit right away by selecting simple, healthy options. 

Studies have shown that even those with chronic conditions might reduce symptoms after appropriate dietary changes.  So at your next visit, ask your doctor for nutritional advice.  In the meantime, we’ve collected a few items for your consideration:

Save Time & Money At The Grocery Store

·         Don’t shop when you are hungry

·         Make and stick to a shopping list

·         Organize your list into sections corresponding to the layout of your favorite store

·         Check for specials and sales

·         Don’t be afraid of larger bags of frozen items–just take out what you need and return to freezer

 

What’s On Your Plate?

Eating well and remaining active can make a dramatic difference in your quality of life.  You are never too young or too old to benefit from improved nutrition and fitness.  As we age, we need more nutrients, but fewer calories.  We particularly benefit from protein, B-vitamins and calcium.  A great resource is the USDA’s website MyPlate.gov.  The site can help you determine the right number of calories for an individual based on their age, and activity level, offers a wealth of information and resources and recipes, and even sample week-long menus.

This concept is pretty simple, really.  According to their recommendations, your meal should include:

·         Half of your plate should be filled with Fruits and Vegetables

·         Make at least half of your Grains whole (whole wheat pasta, whole grain bread, etc)

·         Switch to Skim or 1% Milk

·         Vary your Protein food choices (lean meat, fish twice a week, beans)

·         Cut back on sodium and empty calories from solid fats and added sugars

·         Be physically active–even range of motion exercises in a chair counts and a brisk for just a few minutes a day will yield results! (Ask your caregiver to assist you to ensure your safety.)

 

How Many Calories Do You Need?

The number of calories you need depends on your age, gender, and activity level.  Here’s a basic guide, courtesy of eatright.org, for adults over 51 years of age:

                Activity Level                    Women               Men
               Sedentary (not active)        1,600                       2,000
                Moderately Active               1,800                      2,200-2,400
                Active                                     2,000-2,200         2,400-2,800

 

Snack Wisely to Avoid Overeating  At Mealtime
Many of us do feel hungry in between meals.  And, it can be fun to have a treat now and then.  Many experts agree that snacks are a good idea.  So go ahead and enjoy a small container of Greek yogurt…a whole wheat English muffin with a tablespoon of peanut butter…a fresh apple or orange…or fresh veggie sticks.  These snacks can provide great nutrition and help you stick to smaller portions at mealtimes.  You can make a healthy, delicious snack a reward for exercising and feel a great sense of accomplishment for your efforts!  Be sure to drink plenty of water too–often we mistake thirst as hunger.  Medications often can cause a bit of dehydration or constipation so drinking more water than you think you need is likely a good policy.

As always, check with your physician before making changes to your diet or exercise routine.  And for more tips and hints, visit eatright.org and choosemyplate.gov. 

If you’d like individualized advice about meal planning and preparation, please call our office and ask for one of our nurses.  She can discuss your concerns and relay instructions to your caregiver too!

Bon appétit!

 

The content of this page is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

 

Avoid Re-Admittance After A Procedure or Hospitalization

by: John Aker | December 11th, 2012

According to research recently conducted at the University of Wisconsin School of Medicine and Public Health, patients who received assistance with medication compliance in their home following a procedure or hospitalization reduced their risk of re-admittance to 11% as compared to 34% of those who received no supportive in-home care.

This is just another study affirming the value of home health care and its vital role within a continuum of care which seeks to provide support medical providers such as physicians and hospitals. The goal is to keep you healthy and happy–AT HOME!

Home health care helps you follow doctor’s recommendations, take your medication properly, enjoy nutritionally balanced meals, reduce your risk of falls, and meet reasonable exercise goals–all while assisting with activities of daily living and encouraging your social engagement.

The leading causes of admittance or re-admittance to hospitals and other facilities are medication mismanagement, falls, and failure to make or attend follow up appointments with physicians. Having The Aker Kasten Home Health Care Family on your side will help minimize or eliminate these risks.

And our whole agency is dedicated to you as a whole person. When we introduce your in home caregiver–you actually have a team of professionals working for you behind the scenes.

Your care team will include:

  1. Primary Caregiver
  2. Respite/Back-up Coordinator
  3. Care Manager
  4. Nurse Supervisor
  5. Chaplain (upon request)

And this team is available to you at no additional cost! Each member of your care team has specific skills and sensitivities to ensure unparalleled service and care of your physical, social, and emotional well-being.

Call now for details on how we can help you remain healthy and happy in your own home!

561-955-6010

Do You Know The Signs?

by: John Aker | November 26th, 2012

Review the Warning Signs of Heart Attack and Stroke

Not all of these warning signs occur in every heart attack or stroke. If you think you may be having a heart attack or stroke call 911 immediately.

Heart Attack Warning Signs

  • Uncomfortable pressure, squeezing, fullness or pain in the center of the chest that lasts for more than a few minutes or goes away and comes back.
  • Pain or discomfort in one or both arms or shoulders, the back, neck, jaw or stomach.
  • Shortness of breath with or without chest discomfort.
  • Other signs such as breaking out in a cold sweat, nausea or lightheadedness.

Stroke Warning Signs

  • Sudden numbness or weakness of the face, arm or leg, especially on one side of the body.
  • Sudden confusion, trouble speaking or understanding.
  • Sudden trouble seeing in one or both eyes.
  • Sudden trouble walking, dizziness, loss of balance or coordination.
  • Sudden, severe headache with no known cause.

If you know you are at risk for heart disease or stroke, contact our office to see how we can help you manage your condition.

Our caregivers can help you maintain a healthy lifestyle by being physically active in a safe way–maybe by accompanying you on short walks…preparing heart-healthy meals and snacks…and ensuring you are reminded to take any prescribed medication properly…and transporting you to follow up visits with your physician.

Let us help you reduce your risks!

 

The content of this page is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.

Whole Grains for a Healthier Heart

by: John Aker | August 14th, 2012

New research suggests people who regularly eat whole grains instead of refined grains take in less of a body fat called VAT, a fat linked to a higher risk for heart disease and Type 2 diabetes.  Researchers published an analysis of dietary surveys and body-fat scans of more than 2,800 men and women between the ages of 32 and 83 in the American Journal of Clinical Nutrition.  They found that eating several servings of whole grains a day is associated with lower amounts of VAT.

However, those who ate whole grains without giving up refined grains did not seem to benefit from the whole grain-lower VAT connection, so it’s important to make substitutions in the diet, rather than simply adding whole grain foods.

Not sure how to add whole grain and eliminate refined grain in your diet? Ask your Aker Kasten Home Health caregiver to help you read the labels as you grocery shop together and to use whole grains when preparing your meals.  You’ll soon be on your way to a healthier heart!

Whole grains are filled with nutrients such as B vitamins, minerals and dietary fiber.   They also provide a feeling of fullness!  An easy way to add whole grain is to substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, or pancakes.

whole_grains_display

Call Aker Kasten Home Health Care Agency today at 561-955-6010 to ask for a FREE handout on Whole Grains. * 

* prepared by Kansas State University’s Family Nutrition Program. Adapted from article What’s New by Jonathon Jarashow

8 Foods That Will Boost Immunity

by: John Aker | October 31st, 2011

By Lucy Danziger and the staff at SELF

One sure sign that winter is on its way: Drugstores are already advertising for flu shots, and in fact, some started weeks ago! If you haven’t gotten your vaccine yet, there’s still plenty of time, but do schedule one: It reduces your risk for infection by as much as 90 percent, says Anne Moscona, M.D., professor of microbiology and immunology at the Weill Cornell Medical College in New York City. And while you’re at it, try working some of these delicious immune-boosting foods into your daily diet to fight cold-weather bugs naturally and from the inside out. Cold and flu? Not you!

Brussels Sprouts

These fall and winter vegetables contain vitamin A, which helps keep your immune system healthy. Plus, they offer a phy-tonutrient that can help clear away carcinogenic substances in the body, says Keri Gans, R.D., spokeswoman in New York City for the ADA.

Mushrooms

Enjoying white-button mushrooms may strengthen your body’s defenses against the common cold and even cancer. A report in The Journal of Nutrition shows that mushrooms enhanced the activity of immune system cells. Slice them into your next stir-fry, or order extra ’shrooms on your next pizza delivery call!

Goat Cheese

Besides going great on crackers, goat cheese is a good source of copper, which keeps your immune system humming. Swap out mayo and smear goat cheese on a wrap or mix with chopped nuts and dried fruit for a filling toast topper.

Broccoli and Kale

A compound in this fall and winter produce may enhance your immune system, an animal study in The Journal of Nutri-tional Biochemistry shows. Chewing the veggies triggers the release of chemicals, possibly helping your body regulate infection-fighting white blood cells. Cooking reduces the dose, so it’s best to eat them raw.

Cherries

These bite-size fruits are rich in anthocyanins, which can jump-start your immune system and mop up free radicals. Even if they are out of season you can buy cherries dried, frozen or canned year-round.

Yogurt

Healthy people who had a drink with the probiotic Lactobacillus reuteri (also found in Stonyfield Farms yogurt) daily for 12 weeks called in sick for respiratory or stomach problems 60 percent fewer times than those who didn’t consume it, notes the journal Environmental Health. Spoon up some plain yogurt, or blend it with frozen berries, sliced banana, peanut butter, a drizzle of honey and ice for a sweet and savory smoothie.

Tomatoes

Relax with tomatoes’ vitamin C, which blunts the effects of stress by reducing free radicals and bolstering your immune system. “It is also your body’s first line of defense against stressors like colds and exertion,” explains Paul Lachance, Ph.D., professor emeritus of nutrition and food science at Rutgers University.

So, if you need help adding some of these healthy choices to your diet, call Aker Kasten Home Health Care Agency today and ask for one of our Caregivers to assist you with grocery shopping and health meal preparation!

561-955-6010 or 561-737-4990

 

 

The content of this page is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.