EATING FOR ENERGY

If you conducted a survey, most people will tell you that between the hours of 3:00PM and 4:00PM each day, a feeling of fatigue may set in which makes them feel less productive.

This is typically the time of day when they may reach for a less healthy choice of food or beverage to “perk-up.”

Many of their snack options are laden with sugar and fat and have no nutritional value.  There are several healthy foods available that give us both a boost and essential nutrients.

Some healthy foods that have been proven to help raise energy levels are:

Bananas – Bananas contain carbohydrates, potassium and vitamin B6, all proven to boost energy levels in your body.

  • Sweet Potatoes – Sweet potatoes contain fiber and complex carbs, as well as manganese, which can help break down nutrients in order to produce energy.
  • Brown Rice – Brown Rice is less processed than white rice so it retains more fiber, vitamins and minerals. It also has a low glycemic index and could help regulate blood sugar levels to help maintain steady energy levels all day long.
  • Coffee – Coffee is rich in caffeine. Caffeine quickly passes from your bloodstream to your brain.  The result is the production of epinephrine.  Epinephrine is a hormone that stimulates the body and brain allowing you to keep more focused.
  • Eggs – Eggs are rich in protein and leucine. These are both known to stimulate energy.
  • Water – Not drinking enough water could cause dehydration which can cause your body functions to slow down and make you feel sluggish. It is a good habit to drink water throughout your day, even if you are not thirsty.
  • Dark Chocolate – Dark chocolate has a high content of cocoa. Cocoa has antioxidants that have proven health benefits, like increasing your blood flow.  An increased blood flow helps deliver oxygen to the brain and muscles, improving their functions.   Additionally, dark chocolate contains compounds such as caffeine, a known ingredient to enhance mental energy and mood.

If you’d like to speak with a Jamaica Hospital Medical Center licensed nutritionist, call 718-206-7001 to schedule an appointment.

For these and other healthy food and beverages that can give your day a boost, visit healthline.com.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Signs of Low Potassium

According to the Centers for Disease Control and Prevention (CDC), people living in the United States are not consuming enough potassium. In fact, it is estimated that less than 2% of people meet the daily nutritional requirement, which is 3,500–4,700 mg each day for adults.

This is concerning because potassium is essential in helping our bodies to function properly.   Our bodies need potassium to control the electrical activity of the heart, build protein, regulate water balance as well as acid-based balance in blood and tissue, maintain healthy nerve function and regulate blood pressure.

A diet rich in potassium is linked to several health benefits such as:

  • Reducing the risk of stroke
  • Preventing osteoporosis
  • Preventing kidney stones
  • Reducing the risk of cardiovascular diseases

When our bodies have significantly low amounts of potassium, we may experience several tell-tale signs which include:

  • Weakness and fatigue
  • Problems with digestion
  • Constipation
  • Dizziness
  • Muscle cramps and spasms
  • High blood pressure
  • Heart palpitations
  • Tingling and numbness, typically in the arms, legs, hands, and feet
  • Difficulty breathing
  • Mood changes or mental fatigue

Eating foods that are rich in potassium is one of the best ways to improve intake.  Some foods that are an excellent source of this important mineral are:

  • Bananas
  • Green leafy vegetables such as spinach
  • Beets
  • White beans
  • Potatoes ( white and sweet potatoes)
  • Oranges
  • Avocados
  • Yogurt
  • Salmon

Low potassium levels may be the result of a deficiency in your diet or a more serious, underlying medical condition.  Talk to your doctor if you are experiencing signs that may indicate that you are deficient.  Your doctor may request a blood test to determine if your levels are low and the cause.

To schedule an appointment with a doctor at Jamaica Hospital Medical Center, please call 718-206-7001.

 

 

 

 

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Signs of an Iron Deficiency

Iron is essential to our health. This mineral is an important component of hemoglobin which is the substance in our red blood cells that carries oxygen from our lungs and transports it to every cell in our bodies.

Iron deficiency anemia is the term used to describe having insufficient amounts of iron in our bodies.  If we don’t have enough iron, we are incapable of making adequate amounts of healthy, oxygen-carrying red blood cells. Iron is also needed to promote the health of our skin, hair and nails.  A deficiency can result in skin problems as well as brittle nails and hair loss.

Symptoms of a deficiency tend to appear and intensify with severity.  People with low to moderate anemia may not experience symptoms but as the body becomes more deficient they may experience:

  • Extreme fatigue
  • Weakness
  • Cold hands and feet
  • A sore tongue
  • Frequent infections
  • Pale skin
  • Pica( Craving non-nutritive substances such as dirt and chalk)
  • Shortness of breath
  • Rapid heartbeat

If you are experiencing these symptoms, it is advised that you see a doctor as soon as possible.  Your doctor will order tests to determine if you are iron deficient and investigate underlying causes.  If there is an underlying cause for your deficiency such as an iron-absorption problem, he or she will treat it accordingly.   Your doctor may also recommend taking supplements or adding foods that are rich in iron such as spinach to your diet.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

EGGPLANT TOMATO SALAD

Served as the main dish or a tasty side, this nutritious and delicious Eggplant Tomato Salad will astonish the most finicky palate.

 

 

 

 

 

Here’s all you need to get started!

Ingredients:

  • 1 green bell pepper
  • 1 large red bell pepper
  • 7 tomatoes
  • 1 eggplant
  • 4 cloves crushed garlic
  • ¼ cup extra virgin olive oil
  • 2 tablespoons tomato paste
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon cayenne pepper

Directions:

  1. Roast peppers on stove burners or under oven broiler until skin turns evenly black. Immediately place in a plastic bag and let cool.
  2. Prepare the tomatoes by cutting an X on the bottom of each and boil in water for 1 minute, plunge into a cold water bath and let cool.
  3. Cut the eggplant into small strips and sauté in oil until eggplant begins to brown. About 6 to 8 minutes.  Once the eggplant is soft, add garlic.
  4. Rinse the peppers under cold water and remove the burnt skin (just the ash). Open the peppers and remove seeds.  Cut into small strips and add to eggplant.  Peel cooled tomatoes, chop and add to eggplant mixture.  Add tomato paste, salt pepper and cayenne.  Bring to boil, reduce heat and simmer for 30 minutes.

This is a great recipe for an “on the go” lifestyle because it requires short prep and cooking times.  In an hour and 20 min, you will have your meal on the table.

As part of Jamaica Hospital Medical Center’s (JHMC) effort to provide out community with healthy nutrition and wellness alternatives, we are proud to announce our first Farmers’ Market!  JHMC has partnered with the LI Greenmarket and the Cornell University Cooperative Extension to bring fresh produce and wellness programs for everyone to enjoy!

The Farmers’ Market will be open every Wednesday, 10:00AM – 4:00PM, from June 27, 2018 through November 21, 2018.  The Market will be located at 134-20 Jamaica Avenue, Jamaica, NY 11418.

Remember, fresh is best!

For this and more healthy vegetable recipes visit – https://www.allrecipes.com/recipe/14336/eggplant-tomato-salad/

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Intermittent Fasting – Is It Safe ?

People who are trying to lose weight will try almost anything if they think it will help them. One method that has been around for centuries, but now is becoming very popular, is intermittent fasting, the voluntary forgoing of food for a set amount of time each day in the hopes of losing excess weight. The question that comes to mind is, is it safe?
One of the effects on the body of intermittent fasting is believed to be an increase in the sensitivity to insulin. When this occurs, the body tends to have better control of glucose levels and will be less likely to build up fat. Prolonged intermittent fasting however can have detrimental side effects on the storage of glucose in the cells, releasing byproducts of this breakdown into the circulatory system at dangerous levels.
If a person decides to try intermittent fasting as a short term method of losing weight, another thing to be careful of is overeating at the end of each day’s fast. This can overload the body’s ability to digest this food properly and cause stomach pains. Short term intermittent fasting is generally safe for people who are in good health.
Most types of fasting is not recommended for the following people:
• Pregnant women
• People with diabetes
• Anyone who is underweight already
• Women who are breastfeeding
• Children under 18 years of age
• Anyone who is elderly shouldn’t fast
Some of the risks of going on a long term intermittent fasting diet are that since you are consuming less nutrients, the metabolism slows down. Once you start eating again, the body may actually gain more weight than you originally lost. The body requires vitamins, minerals and other nutrients in order to function properly. When these are absent from the diet, a person can experience headaches, fatigue, dehydration, and dizziness. It is also possible to see loss of muscle mass if a person fasts for too long a period of time. In severe cases it can be life threatening.
Whether you are considering intermittent fasting or any other form of weight loss program, always consult with a physician first to see if it is safe for you. To schedule an appointment with a physician at Jamaica Hospital please call 718-206-7001.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Lamb Kebabs and Lima Bean Salad

 

 

 

 

 

 

 

Lima beans are a good source of protein, iron, magnesium, potassium and zinc. They can increase energy levels by helping to restore iron and are delicious in soups, stews, salads, casseroles, by themselves or mixed with other vegetables.

Try this easy and delicious Lamb Kebabs and Lima Bean Salad recipe:

INGREDIENTS

  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon chopped fresh oregano
  • 2 cloves garlic, chopped
  • Kosher salt and black pepper
  • 3/2 pound boneless lamb top round steak or shoulder chop, cut into 16 pieces
  • 1 lemon, cut into 8 pieces
  • 1medium red onion, cut into 8 wedges (stem end left intact)
  • 1 pound frozen baby lima beans
  • 1 ounce Feta, crumbled (1/4cup)
  • ¼ cup pitted Kalamata olives, coarsely chopped
  • ¼ cup torn fresh mint leaves

DIRECTIONS

  1. Soak 8 wooden skewers in water for at least 15 minutes. Bring a large saucepan of water to a boil.
  2. Meanwhile, in a medium bowl, make the vinaigrette: whisk together the oil, vinegar, oregano, garlic and ¼ teaspoon each salt and pepper. Transfer half the vinaigrette to another medium brown, add the lamb and toss to coat.
  3. Heat broiler. Thread the lamb, lemon and onion onto the skewers and place on a broiler-proof baking sheet.  Broil 3 to 4 minutes per side for medium-rare.
  4. Add the beans and 1 tablespoon salt to the boiling water and cook until the beans are tender, 2 to 3 minutes. Rinse with cold water, drain well and add to the bowel with the remaining vinaigrette.  Add the Feta, olives and mint and toss to combine.  Serve with the kebabs

Serves:                 4

Total Time:         40 min

For this and other easy recipes visit –

http://www.realsimple.com/food-recipes/browse-all-recipes/lamb-kebabs-with-lima-bean-salad

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Is There a Benefit to Wearing a Fitness Tracker?

Generally speaking, if you are inactive your risk of  experiencing obesity, low energy, diabetes and hypertension is higher.  To combat these health issues, you can incorporate a brisk walk or run into your weekly activity.  The addition of this type of movement to your day may prevent or, in some cases, reverse health issues.

One of the ways some are finding it beneficial to keep track of their activity level is by wearing a “fitness tracker.”  Surprisingly, one of the first reports you may receive from your tracker is that you are not as active as you thought you were.

Most fitness trackers are a good way of monitoring your steps, calories, distance travelled, caloric intake, as well as your heart rate and sleep patterns.  They can be viewed as your “conscience” for personal accountability and motivation for a relatively low cost.

Some of the benefits of a fitness tracker include:

  • Encouraging physical activity – If you check your tracker and see that you are behind in your steps for the day, you may “step” up your game a bit and take a walk.
  • Measuring your heart rate – This feature can give you hard data on the effort you exert while doing a particular workout and/or task. It can give you a hint on the condition of your cardiovascular system by allowing you to see just how quickly your heart rate increases.
  • Providing insights on your sleep patterns – Sleep has a definite influence on your overall health. Fitness trackers that log sleep activity can help you address whatever is lacking in your sleep cycles.
  • Encouraging healthy eating – Fitness trackers can come equipped with apps that help you track your food and may help with weight loss.
  • Promoting interaction – Some fitness trackers allow the user to interact with other users, create group challenges and receive rewards for meeting goals.

There really isn’t a downside to tracking your activity, unless you take your fitness tracker off and it remains lost at the bottom of a drawer.

 

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

The Benefits of Coconut Milk

There is always something new coming on the scene that is healthier for you than other choices.  Lately, the buzz is all about the benefit of Coconut Milk.

Coconut milk can be a tasty substitute for cow’s milk.  Coconut Milk is found in the white flesh of fully ripened brown coconuts.  Like, cream, coconut milk has a thick consistency and a rich texture.

Often times, people mistake coconut milk for coconut water.  These two liquids are very different.  In fact, coconut water comes from less ripened green coconuts.

Some health benefits of coconut milk are:

  • Lowers blood pressure and cholesterol
  • Builds muscle and helps reduce fat
  • Is rich in electrolytes and can prevent fatigue
  • Can assist in weight loss
  • Improves digestion
  • Relieves constipation

So, if you are looking for an alternative to cow’s milk, try coconut milk in your smoothie or cereal for a healthy change.

 

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

March is National Nutrition Month

National Nutrition Month, founded by the Academy of Nutrition and Dietetics, actually started in 1973 as just a week-long event but because of the public’s growing interest in the topic, it was expanded in 1980 to a month long event. The objective of this observance is to promote healthy eating habits,  and encourage physical activity. The theme for 2018 is “Go Further With Food”. It’s message includes:
• Encouraging a healthy eating style with a variety of foods
• Home cooking with healthy ingredients
• Eating meals in healthy amounts
• Including physical activity into a daily routine
• Maintaining a health weight
If you feel that you need to acquire better eating habits and would like some professional assistance, please speak to your physician who will be able to refer you to a nutritionist. To schedule an appointment  with a physician at Jamaica Hospital please call 718-206-7001.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

To Juice or Not to Juice? That is the Question.

Juicing or juice cleanses are growing in popularity as more people are using this practice as a way to lose weight or improve their health.  Juice bars are becoming a common fixture in shopping malls as the demand for freshly-made and all-natural juices increase.  There are a few advantages that can be achieved by juicing.

Some advantages of juicing include:

  • Juicing may be an easier way for some to obtain the daily fruits and vegetables that are essential in maintaining a healthy diet. Many people find it more convenient and less time consuming to drink fruits and vegetables instead of eating them.
  • Juicing can help in promoting weight loss- if it is done correctly and the body is not deprived of vital nutrients and fibers.

There also disadvantages associated with all-juice diets. The disadvantages that are associated with all-juice diets include:

  • An all-juice diet for a prolonged period of time is not recommended as studies have shown that LDL cholesterol levels may increase. Depriving the body of whole foods that are rich in nutrients could also weaken its ability to fight infections and function properly.
  • Juicing can prove dangerous for individuals with chronic health conditions such as diabetes and kidney disease. High levels of fructose, which is the sugar found in fruits can elevate blood sugar levels.  Excessive juicing can cause high levels of potassium and minerals to build up in the blood- this can become hazardous if one has kidney disease.
  • Juicing may not be the healthiest or most effective way to lose weight as your body may think it is starving and lower its metabolic rate. If your body is being deprived of the daily recommended caloric intake it could begin to burn muscle tissue instead of fat to provide energy, causing the loss of muscle mass.

If you choose to juice, consult your physician, especially if you have chronic health conditions and juice in moderation. Juicing can be beneficial if it is done properly and is supplemented with nutrient-rich whole foods. It is recommended that a glass of juice can be used to substitute one meal for example breakfast or lunch for the day. Most healthcare practitioners caution that juicing should not surpass the duration of a few days.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.