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Stay hearty and healthy no matter how cold it gets
Skies are gray, clouds are lowering and the temperature is dropping. And with the changing weather usually comes a transition in food, from the lighter fare of summer to more hearty winter meals.
But what’s the best way to make the switch and stay healthy? Should you really switch up your diet that much? And what’s the best way to adapt your meal planning during the coronavirus pandemic so you don’t have to leave your house as much for grocery runs?
To figure out the best way to approach your winter meal planning, we talked to registered dietitian Lisa Burnett, RD, about some important tips and tricks to getting through the long, cold season with your nutrition intact.
You’ve probably heard a lot about the need to up your vitamin D intake, especially during the winter. That’s because vitamin D not only is essential to muscle and bone health, deficiency in vitamin D has also been linked to decreased immunity and fatigue. And it’s harder to keep your vitamin D up in winter.
“We’re supposed to get most of our vitamin D from sunlight but there’s less sunlight in winter, especially in certain regions,” says Burnett. Certain foods like fortified dairy products and cold-water fish (like salmon and tuna) are good sources of vitamin D.
The bottom line, she says, is getting plenty of fruits, vegetables, whole grains and lean proteins. And it’s important to remember that even if the seasons change, your body still needs the same maintenance.
“While your tastes may change, your needs don’t change a lot in terms of the vitamins and nutrients you need,” she notes. “It’s always important to eat well and keep eating fruits and vegetables to get those vitamins and minerals.”
Other nutrients Burnett suggests getting in your regular cold season diet as it’s better for your body to absorb these through digestion than through supplements.
“Vitamin C can boost your immunity so it’s a great thing to include however if you’re getting two-to-three servings of fruit and three-plus servings of vegetables each day, you should be able to get adequate amount of vitamin C,” she says.
And getting those vegetables doesn’t mean you have to eat a huge serving, either. Generally, a half-cup is good.
Bell peppers are a good veggie source for vitamin C, Burnett says. And for fruits, the reliable citrus fruits are good sources as are cranberries, which are more in-season, especially during the holidays.
When the season gets colder and drier, many people complain of dry, itchy and flakey skin. vitamin E can reduce inflammation and can help skin health and if you’re keeping that fruit-and-veggie intake up, you should get plenty of that, too.
B vitamins are also important, she says, as they’re antioxidants and influence your energy and brain functions. “Your dark, leafy greens are good sources for those vitamins as are legumes, like beans and lentils,” she adds.
Speaking of tastes changing with the seasons, colder weather often brings on a wave of heartier, heavier foods. But, while these meals may be beloved cold-weather traditions, Burnett says to beware of starches.
“Winter squashes are considered vegetables, but, nutritionally, they look a lot more like starches,” she points out. “They do have vitamins and minerals but they also have a lot of carbohydrates.”
One way to moderate that intake, she says, is to make sure you include another vegetable into your meal plan instead of another starch. “For instance, if you’re eating chicken with butternut squash, have a salad on the side instead of bread or potatoes. That helps keeps down the starch portion of your plate.
Soups are very popular in winter for a variety of reasons: they’re easy to make, they warm you up in the cold, they can keep in your freezer or fridge and they offer a wide range of flavors and combinations.
But one thing you should be wary of, Burnett says, is sodium. “That high sodium content is always a fear with soups. If you check the labels of a lot of popular store-bought soups or soups you can buy at restaurants, they have those high sodium levels.”
Instead, she says, consider making your own soups. Not only can you make your own flavor combinations but you can ensure they’re healthier options. And when it comes to bases, she also suggests choosing broth over cream.
“In cream-based soups, you’ll have those saturated fats from whatever dairy was used to make that cream base,” she says. “A great idea is to use low-sodium broth and use real, fresh ingredients.”
One more advantage of soup? A welcomed versatility in a time of social isolation.
Because of the ongoing pandemic, it’s best to minimize trips to the grocery store (to protect yourself) and minimize those grocery delivery orders (to protect workers). That makes long-term meal planning and meal freezing an overlooked yet key step to staying safe and nutritious this winter.
And that’s where soups can be a big help. Says Burnett, “Soups are great to freeze so they last a long period of time. You can always pair it with a salad or, if it’s a lean protein-based soup, it could be a whole meal by itself. That’s also true of stews, too, as long as you stick healthy, fresh ingredients.”
Burnett says that batch-cooking – cooking many meals in one batch – is a big plus for the winter. “You can make several plates of three or four meals, free them and then work through them over the course of a few weeks,” she says.
She adds that crockpots are a good way to prepare those batch-cooked meals. “With a crockpot, you not only can cook large portions to break up over time but you can also get in everything you need, from proteins to your vegetables with necessary nutrients and minerals.”
The one thing to keep an eye on, besides ingredients, is portion size, she adds. “Certain comfort foods, like lasagna, do well with freezing and keeping for a while. You just need to be aware of portion size and what other vegetables and food options you’re cycling in to go with it.”
Fresh fruits and veggies are always the best options if you can swing it. But certain items may be out of season depending on the time of year. Or maybe you’re looking to minimize trips to the grocery store or get certain produce in bulk.
In that case, you’re faced with a decision: canned or frozen?
According to Burnett, go with frozen. “Frozen vegetables and fruit have come a long way. Steamer bags make it much easier and have helped improve the quality. And nutrient-wise, those frozen options are fairly comparable to the fresh options.”
With the canned options, you run into issues like higher sodium in canned vegetables and higher sugars in the syrup with canned fruits. “There are some options that are healthier, like low sodium canned vegetables,” she says, “but you’ll just need to keep an eye on the nutrition labels and looked for those added sugars and salt.”FACEBOOKTWITTERLINKEDINPINTERESTEmailmeal plannutrientsvitamin cvitamin D
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A physical therapist says it boils down to two key things
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Recipe: Spanish Omelet With Veggies and Cheese
Omelets are a great choice for a one-skillet meal, and our recipe delivers on nutrition and taste! This meatless dinner option provides 100% of your daily vitamin C and is a good source of calcium.
Makes 5 servings
Calories: 290
Total fat: 6 g
Saturated fat: 2.5 g
Trans fat: 0 g
Cholesterol: 120mg
Sodium: 250 mg
Total carbohydrate: 43 g
Fiber: 6 g
Sugars: 5 g
Protein: 18 g
— Recipe courtesy of Digestive Disease Health Team Dietitians.
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Dry Needling: How This Time-Tested Method Sticks it to Muscle Pain
Dry needling for acute or chronic pain targets trigger points that develop within stressed muscles. The needle can stimulate them to release so that the muscle can return to normal mobility with less…
You likely know that drinking alcohol too often or to excess isn’t a good idea, health-wise. But when it comes to alcohol and heart health, you may have heard different sides. Is drinking all that bad for your heart? Can a glass of wine help reduce your risk of heart disease — or make it worse?
First things first: If you drink alcohol, you should do so in moderation to avoid alcohol-related heart issues. And you should never intentionally use alcohol to try to reduce your risk of heart disease.
To further explore the relationship between your ticker and your favorite glass of merlot or IPA, we chatted with cardiologist Leslie Cho, MD.
Here are some of the effects of alcohol on your heart:
One of the most important things your heart does is keep a rhythm. On average, a regular heart rate is about 60 to 100 beats per minute when your body is at rest. But alcohol can lead to your heart rate temporarily jumping up in speed, and if it goes over 100 beats per minute, it can cause a condition called tachycardia. Too many episodes of tachycardia could lead to more serious issues like heart failure or going into irregular rhythms, which can cause heart attack and stroke.
That fourth drink at the bar may feel like it’s relaxing you, but it’s actually affecting your body differently than you might think. Alcohol can affect your blood pressure, causing it to go up temporarily. This is especially true when you engage in binge drinking (that’s defined as four or more drinks within two hours for women and people assigned female at birth, and five or more drinks within two hours for men and people assigned male at birth).
And sure, we’ve all had a night here or there where we’ve had one too many and we know it. But it’s important to make sure those nights of overindulgence are the exception and not the rule. If you’re not sure, make a note to tune into how much you’re having over the course of the next month or so. If it’s more than recommended, try to consciously pace your drinking to help reduce the spike in your blood pressure that excessive alcohol causes.
And if you have a history of high blood pressure, it’s best to avoid alcohol completely or drink only occasionally, and in moderation.
Whether it’s a glass of red wine with your turkey or toasting champagne for the new year, alcohol definitely becomes more present during the holiday season. And while enjoying celebratory spirits in moderation is alright for most people, it’s important to be aware you can fall victim to holiday heart syndrome if you overdo it. This is when overeating and overindulging in alcohol lead to an irregular heartbeat.
Holiday heart syndrome can happen if you don’t typically drink alcohol, but then have a few at a holiday party or if you binge drink. This can cause you to develop an irregular heartbeat, called atrial fibrillation, which can increase your risk of stroke, heart attack and heart failure.
The short-term effects of alcohol (headache, nausea, you know the rest) are easy to pinpoint. But there are ways that alcohol affects your body over time that are important to understand. One of the long-term effects of alcohol on your heart is alcoholic cardiomyopathy. This is when your heart-pumping function gets weaker and your heart gets larger due to changes from heavy alcohol use over a long period of time.
OK, don’t panic. If you’re an occasional drinker, there’s no cause for worry. But it may be worthwhile learning about what counts as binge drinking and whether or not you may be drinking too much and don’t even know it.
It’s true, red wine is a better choice than hard liquor. But can a trip to the wine bar boost your heart health?
You should never consider wine or any other alcohol as a way to lower your heart disease risk. And, in fact, the study also showed that drinking one or fewer drinks per day was related to the lowest likelihood of dying from a stroke. However, Dr. Cho points out that more recent data shows that there may be no amount of alcohol that is truly safe. “The myth that wine is beneficial for heart health is no longer true,” she states.
“It’s not a good idea to start drinking alcohol in an effort to lower your risk of heart disease,” Dr. Cho continues. “It’s better not to drink any alcohol at all.”
The American Heart Association recommends the same.
It’s also important to know that the ways in which alcohol affects your heart will vary from person to person, depending on your age and other conditions you may have.
Let’s face it, a hangover in your mid-40s doesn’t feel the same as one in your early 20s. This is because your age plays a factor in how well you tolerate alcohol. While some people develop a tolerance to alcohol over time, this isn’t true for everyone — and this ability doesn’t last forever, Dr. Cho notes.
“As we get older, our ability to clear alcohol definitely decreases and our sensitivity to alcohol probably increases,” she explains. “Also as we get older, we end up having more diseases, so we could be on medicines that can interfere with the way our bodies metabolize alcohol.”
In many ways, your medical history (and present) can tell you a lot about your future with alcohol. That means, if you’re living with other medical conditions and/or taking certain medications, this will all have an impact on how alcohol affects you.
“Certain health conditions can make drinking alcohol more dangerous,” Dr. Cho says.
For example, some people who are on cholesterol-lowering medicines may experience muscle aches when they drink alcohol. Because alcohol and cholesterol medicine both are processed through your liver, they are, in a sense, competing for clearance. So, it’s important to think about your overall health and talk to a healthcare provider about your personal risk factors.
“Alcohol is made out of sugar,” Dr. Cho points out. “So, if you’re predisposed to diabetes or if high triglycerides are one of your issues, it’s not a good idea to drink alcohol.”
Dr. Cho also warns that if you have liver dysfunction or take other medicines that are processed through the liver, your risks might be different. Talk to your healthcare provider about how alcohol might interact with your prescription medicines.
The last thing you want is for that casual drink after work or glass of wine at dinner to negatively impact your heart health. There’s a way to have a healthy, balanced relationship with alcohol that lets you enjoy a drink occasionally and celebrate with friends and family. But your heart is an important organ that should also be cared for, so be sure to drink in moderation, learn about binge drinking and know what your body can (and can’t) tolerate before opening that tab.FACEBOOKTWITTERLINKEDINPINTERESTEmailalcoholalcohol and healthalcoholic beveragesbinge drinkingheart health
Ironically, not every pear is “pear-shaped.” One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.
“Pears are so healthy, and most people tolerate them very well,” says registered dietitian Beth Czerwony, RD, LD. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”
Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:
Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But they’re not just full of nutrients — they also may lower your risk of some diseases. Here are five ways pears boost your health.
Like most fruit, pears are a source of good nutrition. One medium pear has approximately:
A medium pear also gives you:
Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.
Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your body’s absorption of sugar.
Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.
Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.
In addition, pears are a low-glycemic food, which means they won’t spike your blood sugar like sugary foods and some fruits can.
Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.
A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:
To reap the fibrous benefit of pears, don’t skip the skin. “Pear skin contains a significant amount of the fruit’s total fiber content,” notes Czerwony.
Inflammation happens when your immune system tries to protect you from something — an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimer’s, asthma, cancer and Type 2 diabetes.
Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.
Research shows that flavonoids can reduce inflammation and lower the risk of:
Pears are an excellent part of a heart-healthy diet. Nutrients in pears that can benefit your heart include:
In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.
“In general, fresh fruits are best because they have the highest amount of nutrients,” explains Czerwony. “Frozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.”
But don’t avoid canned pears completely. They’re still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.
“You might be surprised by what you can do with fresh pears,” she adds. “Think of how you use apples — sliced raw, in pies or baked — and you can do all those things with pears.”
Try making this poached pear dessert, include pears in your stuffing or make some interesting salads with pears.
Learning to control stress is your best defense against these anxiety-ridden dreams
Contributors: Michelle Drerup, PsyD, DBSM and Alexa Kane, PsyD.
There are a lot of areas of sleep that science and medicine can understand and explain. But dreams are an entirely different territory, as the question ‘why we dream’ remains largely unanswered.
Vivid and frequent dreaming is often left open to interpretation through things like dream dictionaries and discussing with friends. Did that dream about your ex-boss really mean you have pent-up guilt and anxiety about your last job? Frequently having stress or anxiety-ridden dreams is usually a red flag for real life stress and the role it’s playing on your body. If you’re constantly waking up panicking in a cold sweat over a dream, it’s time to get your thoughts and stress in order.
Stress is an emotional, physical or mental tension that results from something that’s outside of us.
Some of the bigger stressors or stressful life events include moving to a new place, changing roles at school or work, relationship issues or losing a family member. Stress can cause sleep difficulties, including insomnia, by making it difficult to fall asleep and stay asleep. This impacts the quality of rest. Stress can also cause hyperarousal, which can upset the balance between sleep and wakefulness.
Being stressed is associated with poor sleep in general, and may trigger more frequent dreams. So it’s not uncommon to experience a distressing dream prior to a big event like a job interview, taking an exam or an important appointment.
And although there’s limited research about controlling the content of dreams, anxiety dreams can generally be a result of increased stress during our day-to-day lives. Daily stress can also increase the frequency of these dreams.
The good news? You have a great deal of control over your stress. If you learn to better manage stress in your life, you’ll likely decrease anxiety-ridden dreams and improve your sleep.
Here are four simple strategies to help your mind and body relax before turning in for the night:
We’ve all been there – a nightmare or stress dream causes you to wake up. The next thing you know you’re lying there overthinking your finances and everything you have to do the next day.
When this happens, what can you do to get back to sleep?
Since dreams obviously aren’t measurable, there’s no real answer to what meaning they hold in our day-to-day life. But we do know that we generally have control over daily stress, which can trigger weird or anxiety-clad dreams. Learning to control the crazy and manage your stress is your best defense to help you sleep peacefully
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