Healthy Snacks

The month of February is National Snack Food month.  It’s a great opportunity to look at the snacks you eat and compare them to recommended healthy snacks.

The grocery store is full of snack food.  You’ll see items labeled organic or a healthy choice.  You really need to check labels but also head into a store with items in mind too. 

One way for you to make healthy choices is to think about fresh foods.  Fruits and vegetables are a great way to get nutrients. Pair them with peanut butter, hummus or tzatziki for variety.

The bigger the variety of fruits the more varied healthy vitamins and minerals you’ll add to your diet.

You’ll hear a lot of discussions about having too many carbohydrates.  While you do need to be careful, the types of carbs can change the equation. Fruits, whole grains and beans have carbohydrates but their nutrients compensate for that.

Do you like yogurt?  Try having yogurt with a bit of honey or stevia with some fruit for a delicious protein packed snack.  Add some granola if you like a crunch.

Cucumbers have the benefit of being low calorie and are delicious on their own or paired with hummus.  Peppers and hummus are a great duo too.

Eating nuts like almonds is a great way to have a healthy and filling snack.  For those with pre-diabetes adding some almonds after you’ve eaten fruit is a great way to balance your sugar.

Eggs are a good source of protein. You can boil an egg and pack that for a quick and yummy snack.  

Additionally, protein shakes or fruit smoothies are easy to make and are good if you are on the go.  Be careful of a high sugar in your protein if you are watching your sugar intake.

Private Home Health Care loves fruits and vegetables and we love pairing them with hummus and peanut butter.  

We also know that there are times we all need to splurge on our food.  If we can have a diet of healthy snacks with occasional “treats” we can stay on the road to be our healthiest selves. 

#NationalSnackFoodMonth

Photo by Jane Doan

The Deliciously Healthy Grapefruit

Grapefruit is a citrus fruit packed with a powerful healthy punch! 

Eating a grapefruit fills your body with nutrients, antioxidants and fiber.  It’s one of the best citrus fruits to eat.

You may have heard about people on grapefruit diets.  My grandmother was on it quite often.  That’s because grapefruits are very low in calories.

A grapefruit contains Vitamins A and C, potassium, thiamine, folate and magnesium. Additionally, you will get powerful plant based antioxidants for an extra boost.

Your immune system may benefit from adding grapefruit to your diet. High Vitamin C can protect you from viruses.  Some studies show it will shorten your cold as well.

If you regularly eat grapefruit it can help your cells by keeping them responding to insulin.  This keeps diabetes away.  As any fruit, it helps balance your blood sugar.

While it’s not proven, grapefruit may protect your heart by regulating your blood pressure and helping control your cholesterol.

Additionally, grapefruit is full of water so it can keep you hydrated and may help prevent kidney stones.

You do need to be careful though because grapefruits can interact with some medications. 

If you are on medicines you need to check with your pharmacist or medical professionals to be sure there are no negative interactions.

Private Home Health Care loves grapefruit.  Sometimes it can be tart so we add some natural sweetener like Stevia to enjoy it.

Photo by PicFoods.com

Happy Valentine’s Day

Private Home Health Care would like to wish everyone a very Happy Valentine’s Day.

Valentine’s Day is a day to celebrate love.  You may be married, single widowed or divorced but for each this is a day to spread love with your partner, your family or your friends.

The holiday has been celebrated on February 14 for many years, but how exactly did the day come to be about love and why on February 14?

There are no definitive answers when you look at early history.  The holiday has roots in both Christian and Roman traditions.  

The Romans had a  pagan celebration called Lupercalia.  Lupercalia was a festival of fertility celebrated in the middle of February (15).  As Christianity became stronger this festival was pushed away..

Pope Gelasius at the end of the 5th century declared February 14 as St. Valentine’s day.  This was an effort to spread Christianity over pagan traditions.   This was not however when it focused on a day of love.  

The first quoted recognition of Valentine’s Day related to romance and love was from Geoffrey Chaucer.  You can read his poem called “Parliament of Foules” to see the association. 

Jump to the 17th century and the United States when Valentine’s Day became popular to celebrate.  You would give a small token of affection or a handwritten note.  By the 1900’s printed cards were available.

Today you’ll see expressions of  love with flowers, candy and cards.  Children love sharing valentine cards with each other.  

We hope that on this day we all find a way to share the love of the day in some way.  A compliment or a kind action or word is a great way to help your heart health too.

#ValentinesDay

Fruit and Your Heart

February is the month of the heart.  Private Home Health Care would like to talk with you about fruit and the cardiovascular benefits of eating fruit.

The New England Journal of Medicine noted a study that showed that among more than 500,000 people up to age 79 who ate fresh fruit every day had a thirty percent lower risk of dying from a heart attack.  

This study was compared to those people who rarely ate or never ate fruit.

Fruits are good for you but different fruits have different health benefits so choose what is best for you.

Berries – blueberries, blackberries, strawberries, raspberries, along with acai and goji berries. You get antioxidants from berries to help fight free radicals that can cause inflammation.  Berries also supply you with vitamins A, C and E.

Cherries – these also have antioxidants but in addition you’ll get calcium and potassium as well as vitamins.

Oranges – Vitamin C boosts your immune system along with folate, potassium and choline (may help with memory).  Oranges are also high in zeaxanthin, an antioxidant which may help ward off macular degeneration.

Papaya – many of the same benefits as oranges but additionally they are rich in beta-carotene and lycopene which may help balance HDL and LDL cholesterol levels.

Kiwis – are rich in Vitamin K and have a higher amount of Vitamin C than oranges. Your digestive system benefits from this fruit as well. 

Grapes – you’ll get antioxidants from grapes along with resveratrol and quercetin which may help relax your arteries.

Apples – An apple a day keeps the doctor away perhaps because of the fiber which is linked to lowering cholesterol and blood pressure.  Be sure to eat the skin to get full benefits.

Bananas – you can load up on potassium and fiber with a banana.

Your recommended fruit intake is to have 1-2 cups of fruit each day.  There are many fruits to help you and your heart!  

Chinese New Year

Each year the Chinese celebrate a new year according to the lunar calendar.  This year it begins tomorrow on February 10.  The holiday lasts for twenty-three days so this year it ends on February 24.

You will find that an animal is associated with each Chinese New Year.  They go in a certain order and repeat every twelve years.  This year is the year of the dragon.

For your Buddhist friends, the religion believes that Buddha invited many animals to come to honor him but alas, only twelve appeared so only they are listed for individual years. 

If you live near Boston there are many celebrations planned for this year’s celebrations.  This may be because the current mayor is Chinese, Michelle Wu as well as the large population of Chinese in Boston.  It is listed as 1 in 10 Bostonians are Chinese.

Some of the events for you to enjoy are in Boston and its surrounding communities.

Tomorrow, February 10 there are at MIT’s Leap Lab and additionally at the Peabody Essex Museum in Salem.

On February 13 there is a Chinese New Year Concert at the Berklee School of Music.  Tickets are $12 in advance and $17 at the door.

You can go to the Museum of Fine Arts on February 15 and pay a special rate of $5.00.  You’ll enjoy brush painting, martial arts demonstrations and Vietnamese dancing.

Finally on February 18 you can head to Chinatown in Boston to enjoy the traditional Chinese New Year Dance Parade.  This is free to the public. It’s from 11:00-2:00 on Tyler Street. 

You have many ways to enjoy and participate in this Chinese cultural event.  One good thing to know is that each animal represents different qualities in Chinese culture.

The dragon has represented good luck, justice, prosperity and strength.  If you are born in the year of the dragon it is thought that you are charismatic, intelligent, confident, powerful, naturally lucky and gifted. 

Private Home Health Care enjoys learning about different cultures.  There seem to be many opportunities to learn about and enjoy Chinese New Year this year. 

#ChineseNewYear

Blood Pressure and Why Is It Important?

February is National Heart Month and your blood pressure plays a large role in heart health.

Every second of every day your heart flows blood throughout your body.  Your blood pressure is responsible for the force that sends that blood on its way.  The blood flows to your arteries and your tissues and cells.

For this reason your blood pressure is very important to your overall health.  High blood pressure raises many risk factors. 

According to the American Heart Association there are five levels in blood pressure readings.

• Normal readings are less than 120/80.
• Elevated pressure is 120-129/80 (or less than 80)
• Hypertension 1 reads 130-139/80-89
• Hypertension 2 has consistent blood pressure of 140/90 or higher
• Hypertensive crisis is the final stage.  Readings are 180/120 or higher.  Immediate medical attention is needed as the high readings could cause organ damage. 

If your readings are normal, keep them that way by eating healthy, exercising regularly, not smoking and watching your stress level.

For elevated blood pressure, it’s important to be monitored by a medical professional.  As blood pressure increases so do the possible health issues.

Over time your arteries can become damaged because they can narrow causing less blood to flow through them. This can lead to coronary heart disease.

Additionally, other issues to your heart can include heart failure, an enlarged heart.  High blood pressure can also lead to stroke or diabetes.  Your kidney and eyes are two other areas that can be affected by prolonged elevated blood pressure.

There are many important aspects of heart health and your blood pressure is one key area.  It’s important as you age to have check ins with your doctor to have your blood pressure checked.

Private Home Health Care believes in regular checks on blood pressure for anyone over the age of 50.  Your heart needs attention for your well being, physically and emotionally.

#NationalHeartMonth

National Patient Recognition Week

The first week in February focuses on recognizing that patients have needs and health care providers work with patients to help provide for those medical needs.  The emphasis shifts a bit from health care provided to patients.

You may have a chronic illness that takes you to the doctor often.  It could be that you need specialized care or a time spent in the hospital.  It’s important that you are treated with extra care and compassion.

It can be hard for doctors and nurses to improve their care at times.  Doctors can see up to twenty patients a day and in hospitals a nurse can be responsible for eight or ten patients.  

This week focuses on having health care providers look at ways that they can make you feel like you are getting great care.  Perhaps it’s spending a bit more time with you during a visit.  Maybe it’s acting as your advocate. Your smile could be another sign of good care.

There are actually people who act as patient advocates.  At times, you may need help navigating your health care system.  Your advocate can be a good resource and manage that for you.

You could need help with dealing with insurance companies or maybe you need help setting up tests.  An advocate would be helpful.

If you don’t have anyone to go with you an advocate can join you and take notes.  The ways an advocate can help are plentiful.

During this week if you visit a doctor take care and ask any questions you have.  I think your doctors will be trying extra hard to be of help.

Private Home Health Care understands how tricky it can be to navigate our healthcare system at times.  We have acted as advocates for our clients and we value that service.

#National Patient Recognition Week

Groundhog Day

We are wondering if anyone has heard that it is Groundhog Day today?

On February 2nd there is a ceremony in Punxsutawney, Pennsylvania, specifically on Gobbler’s Knob.  There is a big ceremony with men dressed in tuxedos and a large crowd gathered to wake up Punxsutawney Phil the groundhog from his winter’s nap.

I think Phil actually thinks it’s rather rude to wake him up since he is actually in the middle of hibernating but every year he seems to humor the humans.

If the groundhog sees his shadow, it’s six more weeks of winter.  If he does not then we can look forward to having Spring sooner than expected.

This year Phil did not see his shadow so we are supposed to have an early Spring.  Let’s see what happens . . .

This tradition has been going on quite a long time.  

Well, the story is that back in 1886 the first celebration was held.  The German people actually used a hedgehog to predict winter so when they immigrated to the Pennsylvania hills the tradition continued but with a groundhog. 

This winter in our United States we have had all kinds of weather patterns so far this winter season.  There have been floods, bitter cold temperatures, snow and rain depending on where you live.

If you feel as if the winter has been very long already then you are probably hopeful that Phil the groundhog has made a good prediction.  For those of us that love winter and winter activities you may wish for a bit more time for fun.

No matter what happens, Private Home Health Care knows that we try our best to handle whatever weather comes our way.  We will also try not to hold it against Phil the groundhog if the Spring season takes a bit longer to come.

Staying Safe in the Winter Months

As we age the winter season can become more difficult.  The older you are, the more the cold can affect you.  Your body can get cold more easily.  Often our balance can be off.  Your immune systems are also not as strong as they used to be.

It’s important to be aware of ways you can take care of yourself during winter.

You need to be sure that you stay warm, especially when the temperatures drop.  Be sure your thermometer reads at least 68 degrees, dress in layers and drink moderately.

Be very cautious about using a space heater.  These heaters are the cause of the majority of fires in people over 65 and they can be fatal.

The type of shoe you wear is important so that you don’t fall.  Non-skid shoes are the best.  Also, don’t go out when the weather is bad.  Get help or wait until snow and ice has been treated.

You should have enough food and drink for at least a week.  If you have trouble getting to a store and there is no one to help you there are other options.  Stores have delivery services so find one in your area.  

A safety kit of things like a working flashlight, hand warmers, a first aid kit, a whistle, matches (use with caution) and some cash. 

Stay in touch with family and friends each week.  If you need help don’t hesitate to ask for it.  There are also local Council of Aging organizations that can assist as needed too.

Private Home Health Care understands how difficult it can be for senior citizens during the winter months.  Please take good care of yourself and do not hesitate to reach out for help if needed.