Alcohol heightens the risk of dehydration @ClevelandClinic #sugarysweeteners

Cleveland Clinic

@ClevelandClinic
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What to know before grabbing an ice-cold beer to beat the heat:

It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.

While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.

To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.

The biggest danger: dehydration

Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.

Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.

One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liq u or – heightens that dehydration risk even further.

Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”

Liquor versus beer: Is one worse than the other in the heat?

Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.

“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”

According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.

One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system.

Beware a false sense of hydration

Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.

Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”

Sugar, the hidden villain

All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.

There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.

How to counter dehydration: water, water, water

So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”

She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.

“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”

June 7, 2025

7 Reasons Why Cottage Cheese Is Good for You @ClevelandClinic

This dairy product can help you lose weight, manage blood sugar and strengthen bones

Cottage cheese doesn’t typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesn’t make the cut for a charcuterie (meat and cheese) board. And it isn’t typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.

It’s a soft, white, fresh cheese that’s different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.

“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”

As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.

Thinking about giving cottage cheese a go? Zumpano explains what you need to know.

Is cottage cheese healthy?

Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It’s made by curdling pasteurized (sterilized) cow’s milk — when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.

Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.

“To get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,” Zumpano advises. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying.” Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.

Health benefits of cottage cheese

Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:

Provides good nutrition

A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:

Calories: 84.
Fat: 2.3 grams.
Protein: 11 grams.
Total sugars: 4.1 grams.
Calcium: 103 milligrams (8% of your daily value or DV).
Phosphorus: 148 milligrams (12% of DV).
Potassium: 120 milligrams (3% of DV).
Selenium: 14.6 micrograms (27% of DV).
Sodium: 321 milligrams (14% of DV).

Source: U.S. Department of Agriculture

Aids in weight loss

Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:

High in protein: Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium: Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.

Cottage cheese isn’t the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if you’re deciding between the two, Zumpano recommends cottage cheese. “Full-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.”

Provides essential amino acids

Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.

Amino acids help your body work smoothly. They affect your:

Appetite.
Energy production.
Immune system.
Mood.
Muscle growth.
Sleep.

“Eating cottage cheese as part of a balanced diet is an easy way to ensure your body gets everything it needs,” says Zumpano.

Supports bone health

Cottage cheese has three nutrients that help promote healthy bones:

Calcium helps prevent osteoporosis that can lead to bone fractures.
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.

“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”

Helps you control blood sugar levels

Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.

“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”

Contributes to a balanced gut

Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.

“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”

Promotes muscle development

The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.

“Casein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,” Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.

Reduces your risk of some cancers

Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. “There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano states. “But it’s clear there are protective benefits to including dairy in a balanced diet.”

Experts believe getting more calcium may offer protection from:

Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.

Tips for adding cottage cheese to your diet

The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.

When you incorporate cottage cheese into your diet, remember to:

Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese that’s lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.

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June 7, 2025June 7, 2025

Why Avocados Are a Healthy — and Delicious — Addition to Your Diet @ClevelandClinic

Cleveland Clinic

@ClevelandClinic

Avocados are jam-packed with nutrients and vitamins and can make a delicious, nutritious addition to your diet.

Millenials may get flak for being the “avocado toast generation,” but honestly, they may be onto something! Avocados are as nutritious as they are delicious, and they’re jam-packed with vitamins and nutrients.

Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. They’re low in sugar, loaded with fiber and high in monosaturated fats, aka “good” fats. Oh, and did we mention that they taste great and they’re super versatile?!

Registered dietitian Julia Zumpano, RD, LD, shares a few more good reasons to give these wrinkly green fruits a second look — plus, how to add them to your regular rotation.

Are avocados good for you?

“Avocados are a great addition to a healthy diet,” Zumpano confirms, “and there are hundreds of varieties to choose from, ranging from big to small and wrinkly to smooth.”

What they have in common: A big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy, pear-shaped package.

Just don’t go overboard. Avocados are packed with nutrients, but they’re also packed with calories. A 50-gram portion — about a third of a medium-sized avocado — has about 75 calories. And an entire large avocado can add upward of 400 calories to your daily diet.

Like most things, Zumpano says, moderation is key. “As long as you’re paying attention to portion sizes, avocados are very healthy foods to include in your food repertoire.”

Benefits of avocados

Whether you’re adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, Zumpano says avocados have a lot going for them health-wise.

Here are some of the many nutrients and vitamins packed into just a single avocado:

High in ‘good’ fats

You might’ve heard that avocados are high in fat — and that’s true, but it doesn’t mean you should avoid them! A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka “good” fats.

“Avocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or ‘bad’ cholesterol,” Zumpano says. “Low LDL levels reduce your risk of heart disease and stroke.”

The American Heart Association says most of the fats you eat should be monounsaturated or polyunsaturated, confirming that avocados fit the bill as part of a healthy diet.

You can even swap avocado in for less-healthy fats in your home cooking. Here are some additional ways you can add this smooth, creamy fruit to your diet.

Spread avocado on a sandwich in place of mayonnaise.
Instead of dunking veggies into dips made with cheese or sour cream, try guacamole.
Forego shredded cheese on your salad and add avocado slices instead.
In baking recipes, replace butter or oil with mashed avocado, like in these chocolatey avocado brownie bites.

“If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” Zumpano says.

Lots of vitamins

Let’s talk vitamins: In simple terms, avocados have a lot of them! Here are the vitamins that are most abundant in avocados and what they do for your health:

Vitamin K1, or phylloquinone, is important for blood clotting, which helps stop wounds from bleeding. It also plays a role in strengthening your bones. For most adults, the daily recommended amount of vitamin K ranges from 90 to120 micrograms. Half an avocado has about 21 mcg.
Vitamin C, aka ascorbic acid, helps keep your immune system healthy. It also plays a role in the health of your tissues, blood vessels, bones and more. Depending on your age and sex, you need anywhere from 75 to 120 milligrams of vitamin C per day; half an avocado has about 10 mg.
Vitamin E, or alpha-tocopherol, is a powerful antioxidant that prevents cell damage and helps maintain muscle function. Most adults only need 15 mg of vitamin C per day, and half an avocado will give you about 4 mg of it.
Vitamin B6, also known as pyridoxine, helps your body convert food into energy. You only need a small amount of vitamin B6 each day (just 1.2 to 2 mg, depending on your age and sex), but half an avocado has about .25 mg, putting you well on your way to that daily goal.
Folateis a B vitamin that’s important for normal cell function and tissue growth. It helps your body form red blood cells and DNA, which is especially critical when you’re pregnant (but still important if you’re not). Half an avocado has about 20% of your daily recommended amount.

Low in sugar

Though most fruits are high in natural sugars, avocados rank very low on the sweetness scale. “A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams,” Zumpano points out. (Psst: It’s important to note that not all sugars are created equal! Fruit is still super-healthy.)

High in fiber

Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t break down. You need both soluble and insoluble fiber — and lucky for you, avocados have both.

“Fiber can lower cholesterol and blood sugar, keep you regular and help you feel full and satisfied after a meal,” Zumpano states. Most adults need 25 to 35 grams of fiber per day, depending on your age and sex. Half an avocado provides about 7 grams.

Packed with potassium

Surprise! “Avocados actually contain more potassium than bananas,” Zumpano reveals. Half a large avocado provides about 485 mg of potassium, while a whole banana provides about 420 mg. (Most adults need 2,600 to 3,400 mg per day.)

This essential mineral is beneficial for blood pressure control and heart health. Low blood potassium can increase your blood pressure, raise your risk of kidney stones and even pull calcium out of your bones.

Increases your copper intake

Think past pennies: Copper is actually an essential trace mineral that your body needs in order to function correctly. Most Americans don’t get enough of it in their diets, but half an avocado will get you 20% of your daily recommended amount.

“Copper helps your body metabolize iron, and it plays a role in a healthy immune system and nervous system,” Zumpano explains.

Tips for enjoying avocados

“A perfectly ripe avocado is slightly firm but not rock-hard,” Zumpano says. “If it’s not ripe but you can’t wait to eat it, store it in a paper bag on the counter until it gives a little when you squeeze it.”

A ripe-but-not-too-ripe avocado is a time-limited treasure, so dive right in and get creative with your avocado creations, or embrace the millennial method and enjoy some avocado toast.

But if you need to store it for a couple of days, just be sure to keep it in the fridge — not submerged in water, as some TikTokkers recommend. Some people call it a “food hack,” but it can easily lead to foodborne illness.

“You can even freeze avocado slices if you’re worried you won’t use them in time,” Zumpano suggests. “Then, you can easily throw them into a smoothie.”

May 23, 2025

7 Reasons Why Cottage Cheese Is Good for You @ClevelandClinic

This dairy product can help you lose weight, manage blood sugar and strengthen bones

“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”

Thinking about giving cottage cheese a go? Zumpano explains what you need to know.

Is cottage cheese healthy?

Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.

Health benefits of cottage cheese

Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:

Provides good nutrition

A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:

Calories: 84.
Fat: 2.3 grams.
Protein: 11 grams.
Total sugars: 4.1 grams.
Calcium: 103 milligrams (8% of your daily value or DV).
Phosphorus: 148 milligrams (12% of DV).
Potassium: 120 milligrams (3% of DV).
Selenium: 14.6 micrograms (27% of DV).
Sodium: 321 milligrams (14% of DV).

Source: U.S. Department of Agriculture

Aids in weight loss

Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:

High in protein: Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium: Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.

Provides essential amino acids

Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.

Amino acids help your body work smoothly. They affect your:

Appetite.
Energy production.
Immune system.
Mood.
Muscle growth.
Sleep.

“Eating cottage cheese as part of a balanced diet is an easy way to ensure your body gets everything it needs,” says Zumpano.

Supports bone health

Cottage cheese has three nutrients that help promote healthy bones:

Calcium helps prevent osteoporosis that can lead to bone fractures.
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.

“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”

Helps you control blood sugar levels

“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”

Contributes to a balanced gut

“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”

Promotes muscle development

The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.

Reduces your risk of some cancers

Experts believe getting more calcium may offer protection from:

Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.

Tips for adding cottage cheese to your diet

The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.

When you incorporate cottage cheese into your diet, remember to:

Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese that’s lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.

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May 22, 2025

Tired of plain fruit? Add some tang with this yogurt dressing. This dish is not only colorful, bright and fun, but also high in potassium, an important nutrient! @ClevelandClinic

Recipe: Pineapple Yogurt Fruit Salad

Make fruit more fun for kids — and adults!

Ingredients

1 tablespoon sugar free lemonade drink powder mix
1 cup fat-free plain Greek yogurt
15-ounce can of pineapple tidbits, in juice, drained
1 medium granny smith or other green apple, cut into small chunks
1 cup red grapes, each cut in half
2 medium bananas, sliced into coin shapes
1/4 teaspoon cinnamon

Directions

Combine lemonade powder mix and yogurt in medium bowl.
Add all fruit and stir until well-combined.
Sprinkle cinnamon on top.
Refrigerate. Serve chilled.

Nutrition information (per serving)

Makes 6 servings

Calories: 140
Fat: 0 g
Saturated fat: 0 g
Sodium: 15 mg
Protein: 4 g
Carbohydrates: 32 g
Sugars: 24 g
Dietary fiber: 3 g

May 20, 2025

An estimated 55 000 women are pregnant in #Gaza, with one third facing high-risk pregnancies. Around 130 babies are born each day, 27% by caesarean @WHO in Palestinean Territory

World Health Organization (WHO) reposted

WHO in occupied Palestinian territory

@WHOoPt

An estimated 55 000 women are pregnant in #Gaza, with one third facing high-risk pregnancies. Around 130 babies are born each day, 27% by caesarean. Due to the aid blockade,

@WHO

’s supplies for maternal and child health are critically low. Portable incubators, ventilators for neonatal intensive care, ultrasound machines, and oxygen pumps, along with 180 000 doses of routine childhood vaccines have not been permitted to enter, leaving ill newborns and young children without the life-saving care they urgently need. Lift the aid blockade. Protect health care. Ceasefire. Statementhttp://bit.ly/3XMLJul #WorldHealthDay

May 18, 2025

Recipe: Spaghetti With Fresh Tomato Sauce and Roasted Vegetables @ClevelandClinic #nutrition

Why not try your hand at making homemade tomato sauce? The freshness of the tomatoes and the smokiness of the roasted vegetables make this a great topping for spaghetti. If you don’t have your own garden, use canned Roma tomatoes for a tasty dish that includes roasted mushrooms, broccoli and peppers.