Posts Tagged ‘healthy’

March is National Nutrition Month

MediLodge of Howell celebrates National Nutrition Month and encourages you to incorporate healthier food in to your diet. Nutrition involves monitoring the food and drink that is necessary for living. Nutrition is important for living a healthy lifestyle. By practicing proper nutrition, you can have a healthy body and long life. There are some things you should know about nutrition and the information in this article can help you with a few tips to show you just how easy it is to incorporate good nutrition into your life.

We eat vegetables both cooked and raw. Which is better? Raw vegetables have their advocates. But current studies show that most vegetables have higher nutritional value and are more digestible when cooked. Carrots and cabbage are tasty eaten raw, but many vegetables are palatable only when cooked. Steaming is the best method to retain food value.

March is National Nutrition Month

March is National Nutrition Month

Seniors can live longer, stay sharp mentally longer and maintain a high quality of life longer, with good nutrition every day. Brightly colored fruits and vegetables help keep bones stronger, which reduces the risk of fractures. The nutrients in fruits and vegetables can also reduce recuperation times in the event a fracture occurs.

Introduce food to your young children gradually. If they are small, expect them to want to touch and smell the food first. Don’t chide then for doing this, or they may have a negative impression of the food and refuse to eat it. Help them to get a grasp on the color, texture, and smell of the food.

As stated earlier, nutrition includes monitoring the food and drink that is necessary for living. Nutrition keeps people healthy and proper nutrition is essential for a long life. Using the information in this article, you can practice proper nutrition and live a long and healthy life.

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MediLodge of Howell

MediLodge of Howell

Heart Healthy Practices

By Chris Burchell, Executive Chef at MediLodge of Monroe

So who’s tired of shoveling snow?? And the winter has just begun … at least as far as the calendar is concerned. I, however, am not convinced. As far as I am concerned, we are neck deep in winter. And while shoveling snow can be some good exercise, I for one am nearly over it. We are now about to be smack dab into February, a month notably attributed to Valentine’s Day.

Valentine’s Day, a day associated with hearts, seems to be very appropriate for February, given the fact that February is also National Heart Healthy Month! Ah our heart … this great engine of our cardiovascular system unfortunately goes unnoticed until something terrible happens. This is why recognizing heart healthy practices are so important. Along with a bit of exercise, the easiest way to take care of our heart is by being diligent in choosing the right things to eat.

Heart-healthy is not only about oatmeal and omega-3 fats, whole grains, beans and legumes, nuts, and teas are just as important, in that they offer all sorts of complex heart-protective phytonutrients. Fresh produce provides the cornerstone for a heart-healthy diet because they help wipe out free radicals in the bloodstream, protecting blood vessels. Salmon tops the list of heart healthy foods, but many foods are really quite good and are not exotic at all. Almonds & walnuts, kidney beans, red wine, brown rice, carrots, broccoli, spinach, and blueberries are all very effective at nutritionally providing things the heart loves.

The main idea would be to eat “whole-foods”… foods that are not processed at all, or at least minimally processed. Eating these kinds of food every day will greatly help you to have a healthier heart. And with a greater number of different items, you allow yourself to not become bored, which is the death blow to any “healthy” change in lifestyle.

Maple Glazed Salmon Salad

Ingredients
Walnut Oil Vinaigrette:
• 1/2 cup walnut oil
• 1/4 cup rice wine vinegar
• 2 tbsp Dijon mustard
• 1 garlic clove, mincedSalmon
• ½ tsp salt
• ¼ tsp pepper
Salad:
• 1 tbsp olive oil
• 2 tbsp real maple syrup
• 1 tbsp Dijon mustard
• 1 lb salmon filet
• Salt and pepper
• 6 cups baby spinach
• 1 cup Blueberries
• 1 cup walnuts, lightly toasted
Instructions:
1. For Walnut Oil Vinaigrette, whisk all ingredients together and set aside.
2. For the salad, preheat oven to 4250F and brush a baking dish with olive oil.
3. In a small bowl, whisk together Dijon mustard, maple syrup and maple extract.
4. Cut filet into 4 even portions and arrange in baking dish. Sprinkle with salt and pepper and brush with glaze.
5. Bake 9 to 11 minutes, until fish is cooked through and flakes easily with a fork. Remove and let cool 10 minutes.
6. Divide baby spinach between 4 large plates.
7. Sprinkle each with chopped blueberries and walnuts.
8. Top each with a salmon portion.
9. Enjoy with a glass of red wine…my favorite – Valpolicella, a fruity but not sweet red.

Recipe provided by alldayidreamaboutfood.com

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MediLodge of Monroe

MediLodge of Monroe

Fruit Salsa with Baked Cinnamon Chips

Here in Michigan we have a big sports weekend coming up.  The Tigers start their playoff run tonight.  The Lions take on the Packers on Sunday.  The Red Wings have just started their season and Michigan and Michigan State hit the field this weekend.  It sounds like the perfect time for a healthy recipe for something to snack on while you enjoy the game.

This recipe comes to us from MediLodge of St. Clair as their “Recipe of the Month.”

Ingredients

2 kiwis, peeled and dicedfruit salsa cinammon chips

2 golden Delicious apples-peeled, cored and diced

8 ounces raspberries

1 (16 oz.) carton of strawberries, diced

2 T. white sugar

1 T. brown sugar

3 T. fruit preserves, any flavor

10 (10 in.) flour tortillas

Cinnamon sugar:

1 cup white sugar

2 T. cinnamon

Instructions

1. In a large bowl, thoroughly mix kiwis, apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.

2. Preheat oven to 350 degrees

3. Coat one side of each flour tortilla with melted butter. Sprinkle tortillas with desired amount of cinnamon sugar. Cut into wedges and arrange in a single layer on a large baking sheet.

4. Bake in a preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.

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MediLodge of St Clair

MediLodge of St Clair

STAYING HEALTHY AT ANY AGE

To encourage you to get or stay healthy, your physician will tell you to eat right, exercise, stop smoking (if you do) and cut down on your alcohol intake.  But for older adults, these things are even more important, says Kristin A. Keskey, MD, internal medicine practitioner at St. Joesph Mercy Oakland.

PHYSICAL ACTIVITYRichmond Olympics 2012

For older adults, Dr. Keskey recommends physical activity their bodies can handle.  “The best activity is walking, 30 minutes a day,” she says.  She adds that chair and water exercise and lifting 3- to 5-pound weights for upper body strength and bone health also are beneficial.

“Physical activity is helpful for the heart, lungs and blood pressure and aids in weight loss,” she explains.  “Any muscle strengthening will help you get out of bed or a chair and reduce falls.  Mental functioning is improved with physical exercise.  It’s also a stress reliever.”

And physical activity brings a social benefit.  “Seniors who exercise with other people feel less isolation and depression, which leads to a general feeling of well-being,” says Dr. Keskey.  However, she cautions that before starting any exercise program or if you have barriers to exercise –  such as arthritis or balance, vision or orthopedic problems – you should consult your doctor.

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MENTAL FITNESS

Just as important as physical health is mental health.  Dr. Keskey recommends activities such as reading, playing card or board games, learning a new language and doing puzzles for keeping your mind sharp.

 

NUTRITION

“Seniors don’t absorb as many vitamins as younger people, so it’s important to focus on nutrition for seniors,” Dr. Keskey says.  An older adult’s diet should include:

  • Fruits and vegetablesMonroe Food Service
  • Three to four servings of calcium-containing foods per day
  • Plenty of fiber  (like brown rice and whole grains)
  • Low-fat milk and proteins
  • Whole foods, rather than processed foods
  • Vitamin D

Seniors also should reduce their sodium intake because it can cause high blood pressure and edema (fluid retention).  Drinking plenty of water can prevent dehydration and flush toxins from your body.

PREVENTIVE CARE

If you’re an older adult, Dr. Keskey advises you to eat a healthy diet, stay active, get immunized and have regular health screenings.  And don’t forget an annual physical, which is now allowed by Medicare.

Seniors should get a flu shot and pneumococcal vaccine and, at appropriate intervals, get screenings such as a colonoscopy, a mammogram or prostate cancer screening.  A shingles vaccination also is recommended.  Have your doctor review your blood pressure and cholesterol as well.

You can be healthy at any age,” says Dr. Keskey.  “It takes effort, focus and information.”

This article was originally published in Michigan Medical Report from the Physicians at St. Joseph Mercy Oakland.  http://www.michiganmedicalreport.com/

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Healthy Lifestyle Tips from MediLodge of Taylor

by Kathleen Kadau, RD, MediLodge of Taylor

Eating right doesn’t have to be complicated.  The Academy of Nutrition and Dietetics has healthy eating tips focusing on older adults.  It is part of their campaign promoting informed food choices and developing positive eating and physical activity habits.  Dedicate yourself to a healthy lifestyle in 2013 with these tips.

Taylor Healthy Tips

• Make half your plate fruits and vegetables

Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas.  Fresh, frozen and canned vegetables all count.  Choose “reduced sodium” or “no-salt-added” canned vegetables.  Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.

• Make at least half your grains whole

Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice.  Look for fiber- rich cereals to help stay regular.

• Switch to fat-free or low-fat milk, yogurt and cheese

Older adults need more calcium and vitamin D to help keep bones healthy.  Include three servings of fat-free or low-fat milk, yogurt or cheese each day.  If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

• Vary your protein choices

Eat a variety of foods from the protein food group each week, such as seafood, nuts, and beans and peas, as well as fish, lean meat, poultry and eggs.

• Cut back on sodium and empty calories from solid fats and added sugars

Look out for salt (sodium) in foods you buy.  Compare sodium in foods and choose those with lower numbers.  Add spices or herbs to season food without adding salt.  Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.  Switch from solid fats to oils when preparing food.  Drink water instead of sugary drinks.  Select fruit for dessert.  Eat sugary desserts less often.

• Enjoy your food but eat less

Most older adults need fewer calories than in younger years.  Avoid oversized portions.  Try using a smaller plate, bowl and glass.  Cook more often at home, where you are in control of what’s in your food.  When eating out, choose lower calorie menu options.  Choose dishes that include vegetables, fruits and whole grains.  When portions are large, share a meal or take half home for later.  Write down what you eat to keep track of how much you eat.

• Be physically active your way

Pick activities that you like and start by doing what you can.  Every bit adds up and health benefits increase as you spend more time being active.  If you are currently inactive, start with a few minutes of activity such as walking.  Gradually increase the minutes as you become stronger.

Just seven simple steps to bring you closer to looking and feeling your best.

Good Luck!

 

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March is National Nutrition Month at MediLodge!

MediLodge is proud to celebrate National Nutrition Month as part of our Whole Person Wellness Program.  Nutrition involves monitoring the food and drink that is necessary for living.  Nutrition is important for living a healthy lifestyle.  By practicing proper nutrition, you can have a healthy body and long life.  MediLodge is happy to share some information that can help you incorporate good nutrition into your life.

  • Eggs are full of protein, a nutrient that keeps you full after you’re done eating, but many people ruin the poached eggsbeneficial qualities by cooking them in butter.  Poaching an egg effectively cooks it without adding unnecessary amounts of fat.  Try eating hard-boiled eggs as a healthy alternative.fruit salad
  • Studies have recommended that a stress-free life will increase the overall health of any person.  Meditating and stretching are methods that can easily be addeed to a daily routine.  This can help reduce the pain associated with muscle tension.  These simple recommendations will improve a person’s overall well-being.cherries
  • If you want to eat a diet that is nutritious, just remember to “eat a rainbow” every day.  That is, eat lots and lots of colorful fresh fruits and vegetables.  go for deep, vibrant colors such as those found in beets, kale, broccoli, carrots, squash, blueberries, cherries, melons and grapes.  Filling up on brightly colored fruits and veggies every day is a good form of “nutrition insurance.”
  • Start your meal out by eating the healthiest options on your plate first.  Focus on the healthiest foods rather than beginning with what you want first, simply because you want it.  That way, you will fill up with the more nutritious foods.  It can also help you lose weight over the long run, depending on what those healthier foods are.
  • A great nutritional tip is to make sure you eat before and after your workout.  It is important to eat before you work out because your body will need plenty of fuel.  It’s also very important to eat within a half hour of lifting weights as it will help your muscles recover.  Don’t forget to drink plenty of water during your workout also.

fruits and veg

MediLodge would like to remind you that healthy eating includes examining what, and how much, you put into your body.  Good nutrition helps keep people healthy and contributes to a longer lifespan.  By following these tips, you too can practice proper nutrition and live a long healthy life.

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MediLodge of Sterling Reminds Us That February Is Healthy Heart Month

lady with heart     Valentine’s Day makes February a natural for American Heart Month.  Having a healthy body gives you a healthy heart.  Heart disease is the leading cause of death in men and women in the United States.   American Heart Month is a time to raise awareness about heart disease and to educate the public on ways we can live heart-healthier lives.  MediLodge of Sterling has three important tips to keep your body healthy.

1.  Vitamins

What does that mean?  Expensive?  No.  I mean a vitamin that does dissolve in your body so your body benefits the vitamins in it.  I only know of one vitamin that is fructose compounded that benefits our bodies by absorbing 95% of the vitamins, instead of just passing through our bodies.  What is fructose compounding?  Fructose is a natural fruit sugar your cells crave and it is easily absorbed in the bloodstream.  This process is designed to pre-bind a fructose molecule to a mineral so the mineral won’t bind with nutrients in the digestive system.  The fructose compounded mineral are designed to be absorbed more easily into the bloodstream and delivered to your cells and thus to your tissues, organs and the rest of your body.  Thus making you body healthy.

2.  Exercise

You need to keep your body moving. We are suppose to walk at least 10,000 steps a day.  The best way to monitor that is to have a walking monitor that can be clipped to your belt or pants.  Then keep track of how many steps you take and then if they are aerobic.  Which will get you heart pumping.  When you get your heart pumping you are getting your body moving and getting your body in better shape all around.

3.  Food

We need to eat more vegetables and less processed foods.  We need to get back to making dinners instead of using processed foods that are easy and quick.  I fall into that category.  I’m in the process of retraining myself in making better choices for my family.  Life is busy and it’s just easier to use pre-made meals.

Tip: On Sunday make it family cooking day.  Get everyone in the kitchen and make five dinners for the week.  Put in the freezer when cooled.  Then during the week pull out dinner from the freezer and leave in fridge to thaw while at work.  It is something to get used to but it makes Sundays very memorable.

These are simple changes but they could save you or someone you love from something very serious.  It only takes a few good changes and you can have a better healthier life.medilodge heart

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