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Snack Smart And Keep Your Weight In Check!

Christmas being right around the corner makes maintaining your weight a rather tricky thing to do! Parties, dinners and celebrations you can’t really say no to BUT at the same time there are some superfoods you can be munching on to keep your weight exactly where you want it to be!

1) Bananas
Bananas are high in fiber and resistant starch, both of which help weight loss and clean up the gut.

2) Blackberries and Strawberries
These berries are fat-burning and highly anti-oxidant. Research has indicated that they have nutrients fighting heart disease and diabetes (by aiding the glucose storage process).

3) Salmon
Salmon is a fish high in omega-3-fatty acids which are vital for maintaining a normal metabolism. Additionally, evidence has linked these fatty acids to lower risk of cancer and coronary heart disease.

4) Broccoli
One of the most beneficial vegetables out there, high in fiber, a great source of Vitamin C (which decreases the risk of cancer, cardiovascular disease & dementia) and Vitamin K (which inhibits arterial calcification).

5) Chia Seeds
One of the most popular superfoods, two spoons of which contain 40% of the daily fiber intake. You can add them to your pancake mix, your omelet, your salad and even make some chia pudding for breakfast.

6) Kale
Kale is one of the most nutrient dense foods in the planet! It is high on fiber, Vitamin K, Vitamin A (helps in growth, development and strengthens the immune system), Vitamin C and Vitamin E (linked to lower risk of dementia, cancer and cardiovascular disease). It is also a good source of thiamin, riboflavin, pantothenic acid, dietary minerals, iron, calcium, Potassium and Phosphorus.

7) Kiwi
An impressively rich fruit in Vitamin C and a sleeping regulating factor (helps regulate sleeping patterns).

8) Almonds
Raw almonds are rich in good fats, Vitamins, riboflavin, niacin, Vitamin E, essential minerals, calcium, copper, iron, magnesium, manganese, linolenic acid and zinc. All of these nutrients control blood sugar and cholesterol levels and maintain blood pressure within the normal values.

9) Green Apples
They don’t just look and taste delicious but contain non-digestible compounds that help grow good bacteria and decrease appetite as well.

10) Dark Chocolate
Seventy to eighty-two percent dark chocolate contains insulin, ghrelin and leptin, all of which control appetite. It is also a powerful source of anti-oxidants and studies have shown that it reduces the risk of heart-attack and stroke.

It goes without saying that exercising (even if it is a walk around the neighborhood or to the park), drinking water and sleeping are very important for maintaining your weight and your general well-being! So snack smart and enjoy your Christmas holidays!

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Why Is Sleep So Important?

Sleeping consists one third of our day so there must be a reason for it! It is what keeps us alive, what keeps us healthy and surviving! Think of it this way; when you sleep, your body repairs itself, it strengthens your bones, your skin, and re-enforces your cardiovascular, endocrine, immune and nervous system. The needed daily sleep time is estimated between 7-8 hours so we will be listing some of the most important benefits of that precious time.

1)      Enhances Learning And Memory

When you sleep, then wake up and study, your brain is rested which means that it is ready to absorb any given information and stimulus like a sponge. After many ours of studying on the other hand, you need a good night sleep to allow your brain to “digest” all the information and for your memory to process it in the most effective way. That is why pulling an all-nighter is a bad idea! According to studies it decreases response time to 50%.

2)      Increases Creativity

Sleeping 7-9 hours daily and regularly has been proven to increase creative thinking. It is no coincidence that some of the greater minds, like Thomas Edison, came up with their greatest ideas after waking up or after dreaming.

3)      Benefits Your Health And Increases Life Expectancy

The “Whitehall II Study” conducted by British researchers indicated that sleep deprivation over an extended amount of time doubles the risk of death from a cardiovascular disease. It is also a risk factor for Alzheimer’s and cancer, both of which threaten life expectancy. Additionally, imbalanced sleeping affects the way the body metabolizes sugars which could potentially lead to diabetes.

What is very interesting is that sleeping is vital in maintaining one’s weight. Leptin, which is the hormone that makes you full and regulates fat storage decreases when the individual is experiencing sleep deprivation. On the contrary, ghrelin, the hormone that stimulates hunger rises, leading to increased appetite. That’s why a good night rest is vital for your overall health and longevity.

4)      Increases Productivity

A 2017 Harvard study observed students for a month and after comparing their sleeping patterns concluded that the ones who got adequate and regular sleep had better GPA’s than the ones who didn’t. Seven to eight hours of sleep make people more productive, motivated, focused, energetic and better at time management. RAND Corporation suggested that sleep deprivation costs the U.S. economy 411 billion a year and one million lost work days. In a larger scale, it has costed nations around the world about 2 % of their GDP.

So keep your sleeping hours in check and have a great week!

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Does a Coffee a Day Keep Alzheimer’s Away?

Coffee is usually one of the first and best parts of our day! Caffeine is one of the most widely consumed substance and research has indicated that MODERATE consumption could decrease the risk for Alzheimer’s disease later in life!

In the U.S. 5.7 million Americans are living with AD and by 2050 this number is estimated to reach 14 million individuals. Alzheimer’s is the sixth leading cause of death in the U.S. and extensive research has been conducted for the disease’s early diagnosis and prevention. Hence caffeine was found to be a protective factor in AD.

According to the Canadian Study of Health and Aging (CSHA) including individuals around 65 years old who drank coffee daily, the risk for AD was decreased by 31%. An additional study suggested that drinking three to five cups of coffee daily decreased the risk of AD by 64%, which is very promising!

 

But how is it possible? It appears that caffeine blocks brain inflammation which starts a chain reaction causing brain cognitive decline and neurodegeneration, both of which are leading causes of AD.

Thus, drink your coffee away BUT always bear in mind that early and accurate diagnosis is key to a better living with the disease!

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These Holidays Write It All Down!

Christmas for most people is the best time of the year; lights everywhere, decorations, happy faces, gifts. But for many it can be a very stressful period too. Having to organize parties, the shopping and gift picking could provoke stress and anxiety. In addition, many people are either away from home, unable to see their loved ones or have lost their loved ones. These days on the other hand, being associated with family and love are reminders of all that and make them feel rather nostalgic. Either ways, it would be a good idea to write all them feelings down!

It should be noted that keeping a journal is not about passively registering life experiences. It is a rather healthy, therapeutic way to get in touch with your emotions and spill them all out. It is a way to calm yourself down for a little while, get in touch with yourself, acknowledge your thoughts and feelings, empower yourself and find your intrinsic motivation. It is a way to make sense of everything that is going on in your life; the rights and the wrongs! It is a catharsis! It will help you tap into your nostalgia, make sense of it, see how it affects you and deal with it in a productive way in order to enjoy these days.

Usually, creative processes such as writing, turn out to be useful tools to discover underlying feelings and emotions hidden in our unconscious and psyche. People nowadays, being too busy, don’t take the time to get in touch with themselves. Writing is a way that “forces” the feelings out of you since memories, life events and experiences are closely connected to emotions. James Pennebaker, a pioneer on the research regarding writing as a healing mechanism, supports that writing has helped a lot of people dealing with death, depression, anxiety or a traumatic experience.
Apart from helping us getting over an unfortunate situation, it can also help get in touch with the people around us. How many times have you written down in a Christmas card or a letter things you couldn’t express verbally, while looking the other person in the eyes? How many times have you read something that brought tears to your eyes? So writing is not JUST a therapeutic mechanism. It is a way to communicate with others and yourself. It is a way to remember, a way to forget and a way to recognize and remind yourself what is important, what really matters and what does NOT.

Thus, buy yourself a journal, find a quiet place and write to yourself. Write about what brings you joy, write about the memories and the people you cherish. Write about your routine, about what you like or dislike. Write about what stresses you out or upsets you during the holidays. Write, write, write! Then try and leave your stress, worries and nostalgic feelings to your writings and enjoy these festive days as much as possible! Be grateful for all you have, don’t get discouraged and remember that everything is possible! Fear, melancholia, nostalgia, stress are all part of the human emotionality, they are part of who we are THUS WHY THEY ARE MANAGEABLE!

Enjoy writing along with all joyful holiday moments!

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Cancer Diagnosis In Just 10-minutes?

Cancer being one of the leading diseases of our century is affecting societies all over the world. In 2018 in the U.S. alone, 1,735,350 new cases were estimated. Thus why scientists are looking for new, less invasive diagnostic means continuously.

Earlier this year, researchers from John Hopkin’s University came up with a blood test called CancerSEEK, which could detect up to eight common cancer types. However, it couldn’t be used since further research was required.

Most recently, a team of Australian researchers from the University of Queensland, came up with a 10-minute, non-invasive, inexpensive cancer test embedded in a portable device which could probably be accessed via a mobile phone too.

To understand the way it works, we first have to mention that cancer cells alter the DNA of healthy cells. These “altered” cancer parts, when placed in water or a solution as such, fold in a 3D structure, something that healthy cells don’t do. Hence how the test differentiates between the two; the patient’s cancerous DNA cells, after being placed in a water solution with gold nanoparticles, cling to them and create that 3D structure, altering the color of the solution. The accuracy of the test is specifically high and very promising since within 200 tissue and blood samples, 90% of it was accurately detected.

As it appears, further clinical trials need to be done prior to the actual application of the test,but it does seem to be very promising. In addition, the fact that researchers are using a solution medium for the cancer detection implies that different bodily fluids can be used to detect different types and stages of cancer.

Although just breast, prostate, bowel cancer and lymphoma are detectable so far, trials for the detection of more types are on the way!! So keep your fingers crossed and let science do the work !

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Let Food Be Thy Medicine – Tower Garden at Lynnfield Sunrise

“Let food be thy medicine,” is the theme for Sunrise of Lynnfield residents who were awarded a grant secured by Private Home Health Care, Inc. The grant was used to purchase an Aeroponic Juice Plus Tower Garden in support of their Alzheimer’s and Dementia population. Once the garden was installed, its uniqueness drew interest from the staff, residents and general community who marveled at the innovativeness of growing fruits, vegetables, and herbs year round in a small indoor space. Private Home Health Care, Inc. continues to seek additional grant opportunities for to place Juice Plus Tower Gardens into area elderly resident homes.

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Stay Safe this Halloween and have a Boo-Nilla Shake!

Halloween is a time for safety reminders. When outside gathering holiday treats make certain you don’t let the spooks and goblins cause too much fright and be mindful of the following:

  1. Carry some form of illumination at all times.
  2. Plan out your trick or treating route before Halloween.
  3. Trick or treat in groups.
  4. Wear comfortable footwear.
  5. Make sure the mask is comfortable without any visual impairment.
  6. Dress according to the weather and dress in layers.
  7. Check suspicious candy and stay in safe neighbors.
  8. Avoid unlit houses.

And, if you are looking for a safe holiday treat for everyone. Try a Boo-Nilla Halloween Shake for starters.

Get crafty and spookify your shakes for Halloween! Complete by Juice Plus+ Vanilla shake mix and a creamy coconut milk topping make this shake a healthy Halloween splurge.

Ingredients:
2 Scoops of Complete by Juice Plus+ Vanilla shake mix
16 oz milk of choice

For Topping:
1 can full-fat coconut milk chilled for 24 hours
1- 2 tbs sweetener like powdered sugar to taste

For Decoration:
Paint pens for the glass
Black sprinkles

 Directions:
1. Decorate the glasses by painting ghost faces!

  1. Prepare the Shake
  • In a blender, combine the milk and Complete powder.
  • Blend until smooth.
  1. Prepare Topping: Whipped coconut milk
  • Chill can of full-fat coconut milk in the fridge for at least 24 hours.
  • Chill a mixing bowl in the freezer for 20 min to an hour.
  • Use the solid white coconut cream from the bottom of the can. Save the clear coconut water for another use.
  • Scoop the solid white coconut cream into bowl.
  • With an electric hand-mixer beat the cream until fluffy and smooth.
  • Add in sweetener to taste if you like.
  • Return whipped cream to fridge until ready to use.
  1. Assemble
  • Dip the rim of the glass in a little bit of the frosting and roll in black sprinkles so they stick.
  • Poor the shake into the glass and top with frosting.
  • Serve immediately.

 

 

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Mental Heath in a Changing World

Young people and mental health in a changing world is sometimes difficult to understand. The month of October is nationally dedicated to mental health awareness! Luckily, there is growing recognition of the importance of helping others build resilience from early ages where mental illness beings to form. One half of mental illness beings at age 14, however, go undetected until later in life.

Prevention beings with better understanding and awareness of early warning signs as well as symptoms. The internet is an excellent tool to look up symptoms and disorders. There’s plenty of  resources such as online psych tests or lists of symptoms to look for. It’s a helpful first step to know what to look for and then visit a doctor to receive a official diagnosis.

When considering specific symptoms of mental illness, it’s important to keep certain things in mind. Of course the symptoms of mental illness themselves are important, but to truly be a mental illness rather than extreme distress, professionals look deeper than a checklist of symptoms to consider just how they disrupt someone’s life. The more precisely you’re aware of your mental illness symptoms, the better able you’ll be to communicate what you’re dealing with. This means that you and your mental health care provider can determine the best possible treatment plan so you can define new goals, get back into life, and transcend mental illness symptoms.

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October if Fire Prevention Month!

October is fire prevention month! In 2016 fires caused 3,390 civilian deaths and even more were injured so we take this very seriously.

Our team is dedicated to checking all of our client’s houses for safety hazards that can start fires. The client’s well-being is extremely important to us therefore, we make sure measures such as two unblocked exits are available, no combustibles are close to heat, looking at electrical equipment condition, and something as little as candles are taken care of.

Please spread the word and stay safe by inspecting you or loved ones home.

The URL below is a helpful fire prevention booklet for older adults.

http://files.esfi.org/file/Home-Fire-Safety-for-Older-Adults-Safety-Awareness-Program-Toolkit.pdf

 

 

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It’s Fall Prevention Month!

It’s Fall Prevention Month!  And, we are highlighting some tips to keep you and your family safe.

Falls can happen to anyone at any age and they can lead to serious complications.  However, as we age, our likeliness of falling increases and the injuries from falls can be more serious. Injuries can lead to long-term hospitalization which carries its own risks.

Below are some safety tips to prevent falls.

  1. Use your assistive devices as recommended by your healthcare practitioner.
  2. Maximize your vision by cleaning your glasses and avoid sunglasses in lowlight areas.
  3. Turn on entryway lights and add highlights to low light and unlit areas.
  4.  Keep flashlights in bedrooms, bathrooms and in easy access areas.
  5. Maintain a strong footing by wearing sturdy snippers and shoes.
  6. Keep pathways clear by moving furniture and items such as books and papers from floors.
  7. Remove scatter rugs and tape down edges of area rugs.
  8. Wipe up spills and keep floors dry.
  9. Have your hearing checked.
  10. Be checked for vitamin deficiencies.
  11. Stay hydrated year round.

 

 

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