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Health Benefits of Nuts and Seeds Found in Trail Mix!

Health Benefits of Nuts and Seeds Found in Trail Mix!

At Private Home Care, we are nuts about healthy ingredients in trail mix! Trail mix can be a very healthy snack. Traditional trail mixes are loaded with nuts, seeds, and dried fruit.

Nuts are winners with our favorite words – Antioxidants and the Mediterranean Diet! Why we love nuts:

-High in monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).

-Nuts may significantly lower your risk of heart attack and stroke. Eating nuts decreases “bad” LDL particle size and triglycerides while boosting “good” HDL cholesterol, which improves artery function.

-Low in saturated fats-Beneficial for Type 2 Diabetes and Metabolic Syndrome: Nuts are low in carbs and do not raise (or spike) sugar levels very much, rather they help regulate blood sugar. This means that by substituting nuts for higher-carb foods, it may lead to reduced blood sugar levels.

-Good sources of dietary protein, also a good alternative to animal proteins. Some nuts are also high in amino acid arginine, which keeps blood vessels healthy

-Free of dietary cholesterol

-High in dietary fiber. This means that eating nuts can reduce disease risk, aid in weight loss by helping keep you full, decrease calorie absorption, and improve gut health.-Rich in antioxidants, including the polyphenols in nuts, which can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk. This is because nuts are rich in phytochemicals. One study found that walnuts have a greater capacity to fight free radicals than fish.

-Rich in vitamins E, B6, niacin and folate; and they provide minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.

-Great food for a low carb diet

-Eating nuts may help reduce inflammation! Nuts have strong anti-inflammatory properties. Inflammation is your body’s way of defending itself from injury, bacteria, and other potentially harmful pathogens. However, chronic, long-term inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging!

Private Home Care also loves the nutritious seeds included in trail mix! Here are health benefits of eating superfood seas:

Essential Fats: All seeds are high in essential fats like omega-3, which is excellent for heart and brain function and often lacking in most diets. Hemp seed also has a perfect balance of omega 6 -to- omega 3, which is considered to be optimal by health experts.

Protein and essential amino acids: Seeds are generally an excellent source of protein. Quinoa, amaranth, chia and hemp seeds are particularly noteworthy since they offer complete proteins, meaning that they contain all 9 essential fats required for optimal health. Using a balance of different seeds in your diet will also ensure a great supply of protein.

Nutrient dense: As well as protein, seeds are jam-packed with nutrients. Eating a variety of different seeds, over the course of your week, will ensure that you receive a healthy dose of phosphorus, magnesium, selenium, manganese, zinc, iron, copper, B vitamins, vitamin K and antioxidant rich vitamin E (and more). All of these nutrients are essential for supporting health on multiple levels.

Excellent source of fiber: Like most plant based foods, seeds are naturally full of fiber. Fiber is good for blood sugar control, helping to slow the breakdown of carbohydrates and absorption of sugar. It is also great for promoting healthy bowel movement, heart health and weight-loss management.

Lower cholesterol and blood pressure: Seeds (to varying degrees) possess important cholesterol-fighting fiber known as lignans. Flax, chia and sesame seeds contain exceptionally beneficial levels – more than most other foods. Studies also show that this beneficial action from seeds can in turn lower blood pressure.

Antioxidant Rich Seeds: All seeds have a beneficial level of antioxidants, whilst some seeds are absolute powerhouses full of the stuff. Flax is one of the highest rated antioxidants amongst plant foods, coming up top for polyphenols, which are superstars in the antioxidant world.

Here are the health benefits of standout seeds that are often found in trail mix:

Sunflower seeds: Sunflower seeds are an excellent source of folate which is essential before and during pregnancy. Like other nuts and seeds they also contain Vitamin E – an antioxidant which can help to support immune function and maintain healthy skin and hair. Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels.

Pumpkin seeds: Pumpkin seeds are a source of B vitamins, including folate. They are also packed with the nutrients and minerals of iron (helps to make red blood cells), magnesium (helps to turn the food we eat into energy and keep our bones healthy), zinc (helps to make new cells and enzymes, process carbohydrate, fat and protein in food, and the healing of wounds) and protein. Pumpkin seeds are also a good source of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders.

Sesame seeds: Sesame seeds are packed full of calcium and are therefore perfect for people trying to protect their bone health. They are a great source of lignans, which may help improve sex hormone status for estrogen. Sesame seeds may also help reduce inflammation and oxidative stress.

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National Trail Mix Day

National Trail Mix Day

It is National Trail Mix Day! Trail mix is a combination of dried fruit, grains, nuts, and sometimes chocolate, developed as a snack food to be taken along on outdoor hikes. It can be considered an ideal snack because it is tasty, lightweight, easy to store, and nutritious, providing a quick boost from the carbohydrates in the dried fruit and/or granola, and sustained energy from the mono- and polyunsaturated fats in nuts.

Another thing we like about trail mix is that it is easy and fun to customize! Depending on your preferences or dietary needs and restrictions, you can create the perfect trail mix. If you have nut allergies, you can use seeds, dried fruit and granola. Selecting a favorite combination of ingredients comes down to balancing flavor and nutrition. Want a savory trail mix? Try roasting the nuts and seeds with a spicy spice blend. Have a sweet tooth? Add some cacao nibs or dark chocolate, honey granola, or extra dried fruit. Try a combination of dried pineapple, papaya, brazil nuts, and cashews for a tropical trail mix. Protein-forward blends can include dried chickpeas, dried edamame, and dried wasabi peas. You can also add chia or flax seeds! We included some recipe ideas.

Two California surfers claim the creation of trail mix. In 1968, they blended peanuts and raisins for an energy snack. However, in the 1958 novel The Dharma Bums written by Jack Kerouac, the two main characters mention trail mix when planning meals for their hiking trip.

Trail mix is not just for hikes! It is a super snack to help you get through your day. A handful of good, nutritious trail mix can help you power through the rest of your workday during an afternoon slump. Trail mix is also a great go-to portable snack to stash in the car, and it does not spoil easily because most of the ingredients are dried. The mix of hearty superfoods (nuts and seeds!) usually found in trail mix also help to keep your blood sugar stable.Although it is very healthy, it is important to remember that trail mix is usually calorie dense. This is a reason why it is a favorite for hiking and outdoor activities where you need energy. But, it is not diet friendly when you consume large amounts when watching TV. Usually a handful or so (about a quarter cup) is enough to serve as a healthy snack. Also, just because something says ‘trail mix’ does not mean it is healthy! Sometimes store bought trail mix can be high in sugar (especially if there is a high ratio of chocolate to trail mix) or salt. As always, make sure to read the nutritional label and ingredients!

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National Women’s Equality Day

National Women’s Equality Day

Tomorrow, August 26th, is National Women’s Equality Day. The United States Congress passed the 19th Amendment to the Constitution granting women full and equal voting rights on this day in 1920. Every year on August 26, we commemorate this right with National Women’s Equality Day.

National Women’s Equality Day also celebrates all women and their achievements. Private Home Care is a woman-owned business that was founded over 30 years ago. We value women as leaders of businesses and organizations, and are proud to support female professionals in our community. We encourage women and girls to pursue their dreams, especially in healthcare and business.

Women’s Equality Day commemorates the passage of women’s suffrage in the U.S. and reminds us of the hurdles overcome by the heroic women who faced violence and discrimination to propel the women’s movement forward.

In the early 19th century, American women, who generally couldn’t inherit property and made half of a man’s wages in any available jobs, began organizing to demand political rights and representation. It wasn’t until women’s involvement in the World War I effort made their contributions painfully obvious that women’s suffrage finally gained enough support.

Because a Constitutional amendment requires approval from two-thirds of the states, 36 of them had to ratify the 19th before its passage. The deciding vote in the Tennessee legislature came from Harry T. Burn, a young state representative whose mother’s plea to support the amendment became a deciding factor in his vote (which he switched at the last minute).

Today we celebrate 100 years of women’s right to vote! We can celebrate by thanking the women in your life for everything that they do. This includes your mother, grandmother, aunts, sisters, female friends, and partners. Take some time today to thank them for all the physical and emotional labor they do for others! Another great way to observe National Women’s Equality Day is to support female owned businesses, like Private Home Care! Lastly, a great way to commemorate the suffragist movement is to register to vote.

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August is National Eye Exam Month

August is National Eye Exam Month

This August, observe National Eye Exam Month by learning about ways to keep your vision clear and healthy. If you’re one of those people who can hardly remember the last eye exam they had, then let this August be the month that you get back on track.

It is a good health practice to get regular eye exams, and it is even important to get a check up at an ophthalmologist’s office as we age. getting a baseline eye exam can detect early signs of disease or damage to your eyes. Ophthalmologists recommend periodic eye exams every 2-4 years from the ages of 18-60, and every 1-2 years after the age of 60. While most symptoms are often disregarded, getting a simple checkup and following a doctor’s orders can greatly lower risks of more severe and future damage, and you can continue to enjoy healthy vision.

Here’s something to think about–over 70% of the country’s workforce requires some form of vision correction. That means there’s a good chance that you may need some sort of vision correction during your lifetime.Here are some reasons about why they should have an eye examination:

-Save a headache. If you have been having unexplained, constant headaches, your solution could be visiting your optometrist. An eyecare professional can pinpoint the problem of your headaches.

-Perform well in school. One out of every four children has vision problems. A common reason children fall behind in school is poor, undetected vision. Taking your children to the optometrist can detect an eyesight problem that can contribute to learning and reading difficulties.

-Determine prescription. Your eyes change over time. An optometrist can determine if you need eyeglasses or contact lenses, or if you need a stronger prescription to reduce eyestrain and help you see better.

-Detect eye conditions. An optometrist is able to spot the early onset signs of diabetes, high blood pressure, glaucoma, and high cholesterol just by conducting an eye exam.

-Prevent conditions. Many serious eye diseases often have no symptoms. An optometrist will see the early signs of diseases, such as macular degeneration or cataracts. Early detection is important to prevent serious damage.

-Safety. Driving with problem vision can be a danger to you and other drivers. If you cannot see signs well, or have blurred vision when driving at dusk or at night, glasses or contacts can help you see and keep you safe on the road.

-Signs of other problems. Here’s another thing to remember—your eye doctor may be able to alert you to overall health problems, too. Many people think the eye doctor can only tell you if there’s a problem with your eyes. But the truth is, a comprehensive eye exam can tell you about other problems, as well. Diabetes, high blood pressure, high cholesterol and other diseases can be spotted through an eye exam. The doctor will examine the blood vessels, retina, and other parts of the eye to determine if there’s a problem that isn’t directly about your vision. It makes sense when you think about it. Your eyes are part of an extremely complex system, and when something goes wrong, there’s a good chance it will affect them, too.Keep the sparkle in your eye and get your eyes checked out during National Eye Exam Month!

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National Kiss and Make Up Day

National Kiss and Make Up Day

National Kiss and Make Up Day reminds us to end the quarrels, arguments, and fights. Instead, come to an agreement with anyone you’ve had a disagreement with on National Kiss and Make Up Day on August 25th. This national day gives us a chance to make amends. Each one of us has had a fight with a loved one at some point in our lives. Whether it is between you and a friend, family member, neighbor or co-worker after time has passed, do you remember the cause? Who was even at fault? Do you want the discord to go on any longer? That is probably the most important question of all.,of%20anxiety%2C%20depression%20and%20stress.

Life is too short to hold grudges and hold on to negativity. In fact, it is detrimental to our health! “There is an enormous physical burden to being hurt and disappointed,” says Karen Swartz, M.D. atJohns Hopkins Hospital. Chronic anger puts you into a fight-or-flight mode, which results in changes in heart rate, blood pressure and immune response. Those changes, then, increase the risk of depression, heart disease and diabetes, among other conditions. Forgiveness, however, calms stress levels, leading to improved health. Likewise, studies have found that the act of forgiveness can reap huge rewards for your health, lowering the risk of heart attack; improving cholesterol levels and sleep; and reducing pain, blood pressure, and levels of anxiety, depression and stress.

Forgiveness and reconciliation are also important aspects in many religions. It can help support spirituality and strengthen your connection to others, which has been proven to increase life quality and expectancy. And research points to an increase in the forgiveness-health connection as you age. As we reach our older years, we look back on your lives and realize the things that truly matter, which includes relationships with others. Even if a lot of time has passed, people are especially open to kissing and making up.

A key component of kissing and making up is empathy. Perhaps the person you had an argument with was having a bad day. Offering an apology, or simply just breaking the silence can be enough to begin the healing. Strive to compromise. Sometimes agreeing to disagree may be the best resolution. When we talk through issues calmly after a serious dispute, we often find that both sides misunderstood the other person. Looking back, hopefully, we can find something to laugh about and repair the relationship. Kissing and making up (or reconciliation and forgiveness) is just as important to our health as it is to our relationships. No one is perfect, and when we kiss and make up it helps us lead our best and happiest lives.

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National Waffle Day

National Waffle Day

August 24 is National Waffle Day! National Waffle Day on August 24th commemorates the anniversary of the first waffle iron patent issued. Celebrate by savoring your favorite kind of waffle! Waffles are a beloved breakfast treat, and can also be served as a dessert or as a savory dish! Though store bought, frozen waffles are widely available, home cooked waffles made on a waffle iron win every time. The traditional american way of consuming breakfast waffles is to load the squares with butter and syrup.

Thank waffles are a junky breakfast food? Think again!  At Private Home Care, we have a healthy twist, as always! Our favorite ways of upping the nutritional content of waffles include: using whole wheat or oat flour, skipping butter or oil, using a mashed banana or applesauce as a sweetener, and adding protein powder or chia seeds! Instead of drowning waffles with syrup and butter, you can top them with peanut butter or almond butter, and fresh fruit! (see recipes here:

Eaten throughout the world, a waffle is a leavened batter or dough. When cooked between two patterned plates, the dough bakes in the waffle’s characteristic uniform impressed surface. The contemporary waffles we enjoy today hail from France and Belgium. Earlier versions of the waffle, made of grain flour and water, date back to Ancient Greece. At that time they made obelios, or flat cakes, cooked between hot metal plates. In the Middle ages wafers were made using round plates with images of Jesus, The Crucifiction, and other religious scenes and symbols. Through the centuries both the ingredients and cooking methods of waffle making evolved until finally landing on one of the dozens of common varieties we love today. The Belgian Waffle that we all know and love made its way over to America during the 1962 World’s Fair in Seattle, but it wasn’t popular until the 1964 to 1965 World’s Fair was hosted in Queens, New York.

Go ahead and celebrate National Waffle Day today by making these delicious, healthy waffles! 

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World Plant Milk Day

World Plant Milk Day

World Plant Milk Day

On August 22, we celebrate World Plant Milk Day because whether you know it or not, plant milk is a good, sustainable, alternative to dairy milk. Plant milk safely provides your body key nutrients and minerals, giving you the strength and endurance to live your life to the fullest.

Plant based milk has become very popular in recent decades. It is a great alternative for people with allergies or sensitivities to cow’s milk, as well as those who are health-conscious. There are many types to choose from – almond milk, soy milk, rice milk, coconut milk, cashew milk, oat milk, and more! Even for those without dairy allergies, incorporating plant based milk into your diet has many health benefits. 

Dairy-alternative milks tend to have fewer calories, less fat (except for coconut-based milk), more water content (for better hydration), less protein (except soy). Some are fortified with other vitamins and nutrients. Enriched plant based milk can be a great option for those who are looking for additional nutritional benefits of plant based milk. Another benefit of plant based milks is that they do not contain cholesterol, and they have a solid combination of mono- and polyunsaturated fats. Consumers should be aware that many types of plant based milk contain added sugar, so opt for unsweetened products. Another great thing about plant based milk is that you don’t have to worry about the expiration date! Unlike cow’s milk, boxed plant based milk is shelf-stable, though it should be consumed within 7-10 days within opening. 

An article from Harvard School of Public Health states that when choosing between cow’s milk or plant based milk, as long as the nutrient profile is the same then the choice is really about preference. Nowadays with so many options, there is a plant based milk for everyone’s taste. It can be substituted for cow’s milk in any recipe. There are also many plant-based dairy products on the market, ranging from soy-based yogurt, almond milk pudding, and more.

World Plant Milk Day also reminds us that drinking plant milk has  other benefits. You help to eliminate animal cruelty and reduce global warming — just by drinking a glass of milk!  So, do your body and the world some good by raising a cold, frothy glass of delicious plant milk in a toast to your own health and the health of our world. 

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August is National Golf Month!

August is National Golf Month!

Golf is a fun, leisurely pastime that millions enjoy all over the world. But did you know that the sport is very beneficial to your health? Golf is great for the mind and body! In, fact, the PGA is happening right now in Massachusetts!

Right now is the perfect time to play a round of golf! It is a fun, healthy activity where you can spend time with friends but still stay safe and socially distanced! Using your own equipment and being in a wide open space makes it easy to keep yourself and others safe. It is especially important to get outside and enjoy a great game of golf to de-stress.

Foster relationships – Golf is a great way to keep in touch with friends and family. Because golf is not a high intensity or competitive sport, there is plenty of opportunity for meeting new people and connecting with a community. There have even been studies showing that a large number of business deals are closed on the golf course!

Physical activity – Sports improve your physical fitness. Golf is a moderately intense physical activity due to the walking, swinging, and carrying bags. What is great about golf is that you can tailor the amount of physical activity to your level of ability. You can use golf carts and caddies to fit your needs.

Heart Health – Any physical activity is good for your heart. Golf keeps your heart rate up for hours as you walk and play. This can help reduce the risk of heart disease and many other illnesses.

Weight loss – Playing golf burns calories! You can easily reach the 10,000 step a day recommendation for weight loss during a game of golf.

Low injury – Golf is a low-impact activity and is easy on the joints. This is a great sport especially for more mature players because golf has a low risk of injury but still allows golfers to burn calories.

Time spent outdoors – Spending time outside is great for your health. Being surrounded by nature is known to help alleviate stress and anxiety. Exposure to sunlight lets the body soak up Vitamin D, which helps promote bone growth as well as reduce depression.

Brain Health- golf requires focus and memory, and playing regularly can help prevent or reduce cognitive decline.

Vision and Coordination – Players need to hone in on small objects far away, which helps exercise their vision. While swinging the club you work on your hand-eye coordination, and walking around on the gentle putting greens encourages balance and stability.

Socialization – Human beings are social animals, and socializing with others is a mainstay to a healthy life! Regular golfers may have enhanced social connections, interpersonal skills and emotional control.Private Home Care encourages you to come join us out on the putting greens!

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National Goat Cheese Month

National Goat Cheese Month

August is National Goat Cheese Month! This month we celebrate this tangy, soft cheese, that has many health benefits! 

Goat cheese, also known as chèvre, refers to any cheese made from goat’s milk. It is available in many forms including fresh cheese logs, aged cheddar and even brie.

The nutritional content of goat cheese varies depending on the processing method used, such as aging or curing.  Fresh goat cheese has about half the fat, cholesterol, and calories of commercial cream cheese made from cow’s milk. The history of goat cheese goes back to Ancient Greece, circa 5,000 B.C. when the goat was first domesticated. goat cheese has always enjoyed a strong popularity and spread from the Mediterranean to Eastern Europe, Africa, South West Asia and India. Today, Alpine (France) and LaMancha (Spain) are among the top goat breeds for cheese production.

All types of goat cheese contain nutrients that are beneficial to your health such as healthy fats, protein, vitamins and minerals.

Although the recommended serving size for goat cheese is small, eating just one ounce (28 grams) provides impressive amounts of nutrients.A serving of goat cheese delivers 6 grams of filling protein along with a powerful combination of calcium, phosphorus and copper — nutrients that are essential for healthy bones. goat’s milk contains capric acid, a medium-chain fatty acid that has been shown to possess antibacterial and anti-inflammatory properties. Goat cheese contains probiotics! Probiotics are gut-friendly bacteria that promote digestive health, reduce inflammation, and improve immunity! It is also easier to digest than cow’s milk. Goat cheese has less lactose and significantly less A1 casein than cow’s milk, which makes it a better choice for those intolerant to dairy products made from cow’s milk. Celebrate National Goat Cheese Month by eating it regularly! Goat cheese is very versatile, and is delicious eaten on its own on crackers or bread, or used in savory or sweet dishes!

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More National Senior Citizens Day!

More about National Senior Citizens Day!

According to the 2017 census, 47 million seniors live in the United States. By 2060, that number will nearly double. Their wealth of knowledge, skill, and experience offer so much to the next generation. As technologies advance, these are the people who’ve experienced each step of change. Not only have they contributed to it, but they understand first hand the benefits and the drawbacks. They know life without the advancements that exist today. Private Home Care invites everyone to celebrate this day, and to continue celebrating senior citizens all year!

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