Guest Author, Nutrition, Uncategorized

30 day raw food diet by Destinee Coleman Philadelphia Holistic Health Examiner

Eating raw is natural and your body knows exactly what to do when it’s given what is needed.
If you’d like to know more about this 30 day raw food diet challenge, the next article will go into detail of how to get started. Congratulations to you for taking control of your lifestyle.


Join a Senior Center to Improve Health

Join a Senior Center to Improve Health

Today, senior adults are more active than ever. A higher level of health care has led to treatments that help older adults stay healthier and more active as they age. However, because senior adults often look and feel younger, they might miss out on the benefits of friendship, support, education and recreation that a senior center provides.

Maybe your loved one says, ‘I don’t need a senior center. I don’t feel old. I don’t want to sit around talking with people who aren’t able to get around like I do.’

But, many people are questioning the name ‘Senior Center’ because studies show all types of people, including those who are healthy and active, find senior centers in their communities a great resource for a myriad of things. According to the National Council on Aging (NCOA), 11,400 senior centers in the country serve more than one million adults. About 75 percent visit a senior center one to three times per week, and stay an average of 3.3 hours per visit.

If you don’t feel old enough to join a senior center, consider these facts, also reported by the NCOA:

  • Older adults who utilize senior centers learn to manage and/or delay the onset of chronic disease and experience significant improvements to their physical, social, spiritual, emotional, mental—and even economic—well being.
  • A study of nearly 900 people indicated that those seniors who are around 80 years old lived longer if they stayed active. Additionally, it’s been shown that those older adults who are more active are less likely to have memory problems or need a nursing home. This same study debunked the myths that say senior adults aren’t able to learn new things, like a new form of exercise or a hobby, and also that memory loss and a significant decrease in physical aptitude is inevitable. 
  • Today’s senior centers are expanding their programming and base of participants, especially as the baby boomer population grows. 

Senior Centers offer newer types of programming

Now that senior adults are living longer and staying active into their 80s and even 90s, senior centers now offer a newer variety of programming. 

Fitness Programs. Many senior centers offer not only exercise programs designed for older adults, but they also have equipment onsite for members to use.

Job Placement Services. More and more people are enjoying their careers—or a new line of work—well past age 65. Some senior centers offer help and resources for seniors who are looking for work.

Travel Programs. Some senior centers sponsor trips for members that can be one-day or up to a weeklong venture. These programs often include advance planning of the trip, transportation, stops, meals and sleeping arrangements. So all you or your loved has to do is pack!

Lifelong Education. The older adult years are a great time to pursue hobbies you or your loved one never had time for during the busy work and child-rearing years. These can include painting, photography, music, dancing, computer skills and writing. 

Joint Programming with Child and Teen Groups. Seniors and teens can learn a lot from each other. The same is true for younger children. Some senior centers are offering the chance to bring other groups into their facility for special programming.

Gardening Opportunities. Maybe you’ve downsized and don’t have the room to garden like you used to. Or maybe you never had time to learn about growing a variety of plants and flowers. Many senior centers have gardens right onsite that members tend to.

Getting on after loss

If you’ve lost someone close to you, like a spouse or treasured friend, it’s likely you want to stay home. But as you’re going through the stages of grief, it’s often the best time to reach out to others at a senior center, especially because they’ve likely gone through—or are going through—the same tough time.

Even if you have been around many of the same people your whole adult life, experts on coping with loss think it’s never too late to meet new friends. If you’re not sure where to turn, a senior center, and its participants and staff will welcome you in. Getting involved in activities you are passionate about is another way to cope with the loss you or your loved one faces in life’s later years.

How do I find a good senior center?

Like other services, talking to friends is a good way to find out more about a senior center in your locale. You’re likely to find out about them in advertisements, newspapers and TV. Many senior centers are accredited by the Better Business Bureau and you can find out which ones carry that designation. Also look for senior centers who are accredited by the NCOA, although it they aren’t, it doesn’t mean they aren’t a good choice.

‘The Perks of Growing Older,’ by Krisha McCoy, MS and Christine Wilmsen Craig, MD for Everyday Health
‘Return to social life can be fulfilling for suddenly single seniors,’ by the editors of
‘Senior Tips for Great Senior Center Activities,’ by Norma Bean for Yahoo Voices 
‘Staying Healthy Over 50: How to Feel young and Live Life to the Fullest,’ by the editors of


Hidden Sources of Salt

Top 10 Hidden Sources of Salt

By Rebecca S. Boxer, M.D., senior medical editor, and Melanie Haiken, senior editor
98% helpful

After a diagnosis of heart failure, “reduce salt intake” is one of the first pieces of advice doctors offer. Sodium contributes to fluid retention, and too much sodium is one of the most common triggers for exacerbation. For this reason, doctors recommend that those with heart failure limit salt intake to 1,500 to 2,000 milligrams of sodium per day.

But how to do that? Start by following recommendations for managing diet for heart failure. Putting away the salt shaker helps, as does learning to cook with other flavors, such as garlic, citrus, and herbs. However, many people find it’s much harder than they expected to reduce sodium intake, and the culprit is often hidden salt. Here’s a list of some of the biggest “salt traps” to avoid.

1. The condiment shelf

Many people are surprised to discover that many salad dressings, sauces, dips, and condiments such as ketchup, mustard, and relish rely on high sodium content to achieve a concentrated flavor. Soy sauce, for example, has about 1,160 milligrams of sodium per tablespoon, while ordinary chicken bouillon has about 1,100 milligrams per packet. But while bouillon and soy sauce taste recognizably salty, this is not true of many other condiments. Your taste buds may not recognize the flavor as salty despite high quantities of sodium. Some examples:

  • Italian salad dressing: 430 milligrams in 2 tablespoons

  • Spaghetti sauce: 850 milligrams in a half-cup

  • Alfredo pasta sauce: 1,080 milligrams in a half-cup

  • Pickle relish: 240 milligrams in 1 tablespoon

  • Sun-dried tomatoes: 1,050 milligrams per cup

Barbecue sauce, store-bought gravies, meat tenderizers, and steak sauce are also offenders; almost all brands contain extremely high levels of sodium. Olives, capers, and anything pickled are on the bad list too, because pickling requires salty brine. It’s also important to realize that the salt content in condiments is often listed for small quantities, so those who eat ketchup on everything or like their pasta with lots of sauce could be eating double or triple the dose of the sodium listed. And that dehydrated onion soup mix used to make so many party dips? It’s one of the worst traps of all, with more than 3,000 mg of sodium in one packet.

2. Cheese and other dairy products

Salt is used in the making and preserving of many cheeses and cheese products, yet often we don’t think of them as salty. Rich, piquant cheeses like blue cheese, gorgonzola, and Roquefort are among the saltiest, all of them coming in between 350 and 500 milligrams per serving. Cheese spreads and dips often have as much as 500 milligrams of salt per serving, as can good old cheddar cheese. Parmesan, Romano, feta, and many of the other cheeses used in cooking are high in salt.

Milk itself has 120 milligrams of sodium per half-cup serving; choose buttermilk or chocolate milk instead and the level rises to150 milligrams. And a half-cup serving of a low-fat cottage cheese has twice as much sodium (360 milligrams) as a serving of potato chips.

3. Canned soups, stews, and vegetables

The Campbell Soup Company made headlines recently by putting the sodium back into some of the company’s canned soups that had previously had the salt content reduced. The reason? Consumers weren’t buying the products because they didn’t taste as good — and therein lies the problem.

Many flavors of canned soup, from home-style chicken to simple tomato, contain 700-1,300 milligrams of sodium per serving. French onion soup is one of the worst, with 1,300 mg per serving. Canned beef stew and chili both have 1,000 to 1,200 milligrams per serving, and vegetable soups, like minestrone and split pea, contain 800-1,000 milligrams per serving. It’s also important to realize that a serving is often just half a cup, much less than the average person eats at a sitting.

One last surprise lurks in some types of canned vegetables. One can of kidney beans contains 440 milligrams of sodium, and canned tomatoes with spices added (“Italian style,” for instance) can contain up to 600 milligrams of sodium per half cup.

4. Breakfast cereals

Store-bought breakfast cereals vary widely in salt content, so read labels carefully. Some of the most popular brands — including Chex, Total, and Wheaties — contain between 250 and 300 milligrams of sodium in a one-cup serving, though many people eat double that much at breakfast. And beware the “healthy” label; some of the highest-sodium cereals are those we consider healthiest, such as raisin bran. Kellogg’s Raisin Bran has 340 milligrams per cup; instant oatmeal has as much as 350 milligrams per three-fourths cup serving, depending on the flavor.

5. Baked goods and bake mixes

A bagel might not taste particularly salty, but one bagel can contain 500-700 milligrams of sodium, depending on the size and flavor, while one piece of whole-wheat pita bread has 340 milligrams of sodium. Baked goods made with white flour aren’t necessarily worse than those made with whole wheat; one slice of whole-wheat bread contains 132 milligrams of sodium, and a sandwich doubles that.

Sweet baked goods can be loaded with hidden salt. One doughnut contains close to 300 milligrams of sodium, and a blueberry muffin is close behind at 250 milligrams. But an even bigger surprise lurks in baking mixes: One box of self-rising cornmeal contains a startling 1,860 milligrams of sodium, or 440 milligrams per one 3-tablespoon serving; a single corn muffin made from a mix has 400 milligrams of sodium; and one slice of yellow cake made from a mix has 220 milligrams of sodium.

Eldercare, Music

Beatles ‘Help!’ Ease Depression in Dementia – Alzheimer’s Disease Center – Everyday Health

Beatles ‘Help!’ Ease Depression in Dementia – Alzheimer’s Disease Center – Everyday Health.

TUESDAY, July 16, 2013 (MedPage Today) — The Beatles may bring back good memories in more ways than one: listening to the group’s old familiar tunes helped to relieve depression, anxiety, and other psychological health problems among patients with moderate to severe dementia, researchers found.

Cooking and baking also improved patients’ general sense of well-being, Pauline Narme, MD, of University Paris Descartes, in France, and colleagues reported here at the annual Alzheimer’s Association International Conference.

“Whether randomized to group music sessions or group cooking lessons, a number of psychological measures including anxiety and depression decreased significantly in our dementia patients both during and post treatment,” she told MedPage Today.

Based on the limited efficacy and serious side effects of pharmacological treatments used to treat psychological problems in patients with dementia, experts strongly encourage the development of nonpharmacological care strategies, Narme said.

A few small studies have suggested that musical therapy may help such patients, but few have been randomized and others have other methodological weaknesses, she said.

The new study, a randomized controlled trial accepted just this week for publication in the Journal of Alzheimer’s Disease, involved 48 patients with moderate to severe Alzheimer’s disease or mixed dementia living at the same nursing home.

Eleven patients were lost to attrition and the remaining 37 were randomized to either a musical or a cooking intervention group. Each intervention lasted 4 weeks, with two 1-hour sessions a week.

The vast majority of patients in both groups were female, and mean age was 87 years in the music group (18 patients) and 88 in the cooking group (19 patients).

During music sessions, popular old tunes such as Beatles hits were played, and patients were encouraged to sing or follow along by beating on a small drum.

During cooking sessions, a different recipe, such as chocolate cake or French pancakes, was collectively prepared each time.

Blind evaluations were conducted before, during, and 4 weeks after the intervention to assess short- and long-term effects.

Patients were evaluated using the Neuropsychiatric Inventory (NPI), a validated questionnaire of caregiver distress in which physicians rate how emotionally distressing they find a number of their patients’ behaviors such as anxiety or depression.

The findings revealed that:

  • In the music group, scores on depression dropped significantly at 2 and 4 weeks
  • Anxiety decreased significantly at 2 weeks, and then remained stable through the trial’s end.
  • In the cooking group, anxiety and irritability dropped at 2 and 4 weeks, respectively
  • Appetite and eating disorders showed a trend toward improvement at 2 weeks

As rated by the patients, the severity of these problems also improved significantly after both interventions.

While the researchers had expected music to have a greater effect in improving mental well-being than cooking based on previous research, Narme hypothesized that the “socialization of both activities explains why both worked equally well.”

William Thies, PhD, senior scientist in residence at the Alzheimer’s Association, agreed. “Clinicians need to remind caregivers that people with dementia are people too. Don’t just let them watch TV all day. The more you can get them to participate in family or group activities, the better,” he said.

Last Updated: 07/16/2013
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