Health & Wellness
Ten underappreciated ‘super foods’
Beans (also known as legumes), including kidney, black, white and red beans, chick peas and lentils, are a powerful source of protein and complex carbohydrates, as well as fiber and important vitamins and minerals. Eating beans has been proven to help reduce cholesterol levels, body weight, the risk of heart disease, hypertension, diabetes and some instances of cancer. Add a variety of beans to your meal, whether they are fresh, frozen, canned or dried.
Celery
Celery is a simple, yet important vegetable, offering vitamins, minerals, and nutrients that can reduce cholesterol and protect against cancer. Add celery to soups, stews, meats, side dishes, and other meals.
Garlic
With a distinct flavor and fragrance, garlic contains anti-inflammatory and anti-oxidative properties that protect against heart disease, reduce blood pressure, lower cholesterol levels, and provide anti-clotting features. It also offers vitamins C and B6, manganese and selenium.
Onion
W h e t h e r t h e y ’r e sliced, diced, chopped or pureed, onions have a pungent flavor and a lot of nutrition, containing fiber, minerals, and vitamins C and B6. There has also been research to learn more about onions’ polyphenol and sulfur compounds, which may reduce the risk of cancer and boost immune function and heart health.
Green and yellow vegetables, including green peas, are often associated with reducing the risk of heart disease. Garden, snow, snap, dried and other varieties of peas are also loaded with vitamins A, C, K and B, minerals, fiber and protein. They are a great source for eye-healthy compounds beta-carotene, lutein and zeaxanthin. Include peas in a soup or stew, toss them into a salad or eat them as a snack.
Black pepper
This common spice is a great way to boost a meal’s flavor without adding calories. Also, capsaicin, the substance that gives pepper its heat, is known for its anti-cancer properties and inflammation reduction, which is the root of chronic disease. Use ground, cracked or whole versions of pepper.
Bell pepper
Bell peppers come in a variety of vibrant colors – green, red, yellow, orange, and purple. Peppers offer powerful anti-oxidants, vitamins and minerals, which can help lower cholesterol and reduce the risk of certain cancers. Enjoy cooked or raw peppers and their many health benefits.
Sunflower seeds
Sunflower seeds are a good source of vitamin E, which serves as an anti-oxidant and contains anti-inflammatory properties. They also offer B vitamins, heart-healthy polyunsaturated oil, manganese, magnesium, selenium and phytosterols, a compound known to reduce blood cholesterol levels. Add sunflower seeds to a fresh salad, mix them into chicken salad, sprinkle them over meat or grind them up for a spread.
Sesame seeds
Sesame seeds are a rich source of copper, which can provide arthritis relief. They also contain calcium and magnesium, which may lower blood pressure, protect against osteoporosis and more. Mix them with steamed vegetables, sautéed fish or chicken or add sesame seeds to homemade bread.
Canned tomatoes
Canned tomatoes are not only a versatile ingredient, but they are also a powerhouse of anti-oxidants and nutrients, including lycopene, vitamin C, fiber, potassium and iron. Keep some in your pantry for pasta and rice dishes, soups, stews, casseroles, ethnic meals and other concoctions.
Move over fruits and vegetables. Popcorn might have more antioxidants and be more capabale of improving the immune system than many items in the produce aisle. Popcorn has been enjoyed as a snack for centuries. Although its inventor is unknown, popcorn ears have been found in Mexican caves dating back 5,600 years. Peruvian Indians in the 16th century were known to eat popcorn and also use it as a decoration on necklaces and headdresses. In North America, popcorn is largely associated with going to the movies. According to special collections at the National Agriculture Library, North Americans consume roughly 17.3 billion quarts of popped corn each year. People who enjoy popcorn as a snack may be happy to learn this crunchy food has many health benefits. According to recent information from researchers at the University of Scranton in Pennsylvania, popcorn contains more antioxidants than fruits and vegetables. Antioxidants are known to help fight and protect against cancer, heart disease and other ailments. Although it was previously known that popcorn contained antioxidants known as polyphenols, the exact amounts of the phenols remained a mystery. Joe Vinson, a Ph.D. who presented the popcorn findings at the annual meeting of the American Chemical Society, found that there are twice as many phenols in popcorn per serving as there is in sweet corn or fruit. This is largely due to the high water content in fresh fruits and vegetables. Water content in foods can dilute polyphenols by as much as 90 percent, says Vinson’s research. Popped corn is very low in water so it has a much higher concentration of polyphenols. For those who want to add extra nutrient power to popcorn, consider mixing in dried fruits, like raisins and dried cranberries. Along the same premise, the low water content of dried fruits ensures the dried fruits See popcorn, next page
TOPS Club Inc. (Take Off Pounds Sensibly) is the original weightloss support and wellness education organization. To find a local chapter, view tops.org or call (800) 932-8677.
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Beans
Peas
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Do you know what’s in your fridge? Believe it or not, there are many ordinary foods in there that have extraordinary nutritional value. Whether it’s a vegetable or seed, these foods can add flavor and health benefits to any meal or snack. TOPS Club Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, examines 10 “super foods” that you already have at home.
Is popcorn the new super food?
Health & Wellness
Alternative to a colonoscopy Sigmoidoscopy a less-invasive colorectal cancer screening A more comfortable and less invasive screening method for colorectal cancer is helping to reduce the rates of new cases and deaths as a result of the disease, according to the National Institutes of Health. Research sponsored by the National Cancer Institute revealed that colorectal cancer mortality (deaths) was reduced by 26 percent and incidence (new cases) was reduced by 21 percent as a result of screening with a sigmoidoscopy over a colonoscopy. What is a sigmoidoscopy? Flexible sigmoidoscopy is a procedure used to see inside of the sigmoid colon (the last one-third of the colon) and rectum. This
procedure is typically used to observe ulcers, inflamed tissues, abnormal growths and early signs of cancer. Sigmoidoscopy only enables doctors to see the lower part of the colon, which is generally why the procedure is less invasive than colonoscopy. Preparing for the test Before getting a colonoscopy, an individual must refrain from eating solids for several hours to a day prior to testing and drink a specialized laxative that will clear the entire colon of waste. With a sigmoidoscopy, the patient uses an enema about two hours before the procedure to only remove solids from the sigmoid colon. The enema may take the form of flushing water, a mild soap
solution or laxative. In some cases, a more thorough colon cleansing and a restricted diet may be necessary. Because a sigmoidoscopy doesn’t typically require an extensive amount of uncomfortable prep work, more people are inclined to undergo the procedure. How the procedure works A doctor will place you lying down on your left side on the examination table. Then a long, flexible, thin, lighted tube called a sigmoidoscope is inserted in the anus and slowly guided through the rectum and sigmoid colon. The colon is inflated with air to give the doctor a better view, and images are sent to a computer screen. Special instruments can
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be passed through the scope to take tissue samples or remove polyps. The entire examination takes about 20 minutes. About colorectal cancer Colorectal cancer is the second-leading cause of cancer-related deaths in the United States, and it is the second most common cancer in women and the third most common in men across the globe. In the past fecal occult blood testing, or FOHB, was the primary tool for detection. However, now sigmoidoscopy and colonoscopy are believed to be more sensitive tests for detecting potential cancer-causing polyps. Among volunteers who underwent sigmoidoscopy procedures and follow-up over a course of 12 years, those who had the sigmoidoscopy screening had a 21 percent lower incidence of colorectal cancer overall and a 26 percent lower rate of colorectal cancer mortality than participants in the usual care group. Who should get screened? It is recommended that all individuals age 50 or older should opt for a sigmoidoscopy or colonoscopy to detect for abnormalities in the gastrointestinal tract. Individuals who are experiencing symptoms like changes in bowel movements, pain and bleeding, may want to discuss the option of having a sigmoidoscopy at an earlier age.
Exercising in a chair is an effective way for seniors to stay in shape.
Stay in shape... while sitting Exercise is important for all people of all ages. Yet, those who have limited mobility or are confined to a wheelchair may think they couldn’t possibly exercise. However there are many things such individuals can do to stay in shape - all while sitting down. Doctors recommend at least 30 minutes of daily exercise for most people. Exercise is beneficial for seniors because it keeps muscles from atrophying, improves mental alertness, strengthens bones, and leads to a healthier metabolism, among other things. For seniors who think they won’t be able to handle traditional exercise, chair exercises or modified pilates can be effective, even for those with trouble walking or standing for extended periods of time. To get started, all one needs is some loose-fitting clothing and a chair. Begin by doing some stretching movements of the neck, arms and legs. Rotate the head left and right and in circles to stretch the neck and back muscles. Lift arms over the head and slowly drop down to the sides of the body to stretch arms and back muscles. Lift and lower the legs a few times to warm them up. To begin exercises, start slowly and gradually build up repetitions. Exercises to try include boxing or punching into the air, arm circles, and arm curls. For the legs, work the back
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and front of the legs. Kick the legs out in front of the body several times. Hold legs parallel to the floor (as much as possible) and do leg crosses. Put feet flat on the floor and lift up the heels. Keep feet on the floor and push down to work the buttocks and the top of the thighs. Individuals who have mastered these exercises and have been told by a doctor that it is OK to do something a bit more strenuous may want to add very light weights to the equation for more resistance. Two or five pound weights are all that’s needed to give muscles even more of a workout. Those looking to change things up from day to day can think about doing yoga in a chair or even tai chi exercises. Deep breathing and meditation after workouts can be part of a cool down and stress-relief program. If swimming is possible, or even simply entering a pool, water provides gentle resistance and could be a good way to work the body in a gradual manner. Buoyancy from the water will be easy on joints and this type of exercise is very low-impact. Remember to always consult a doctor before beginning any type of exercise regimen, be it with a personal trainer or on your own. The doctor can discuss which type of exercises may be safe.
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contain more antioxidants than their fresh, juicy counterparts. Another benefit to popcorn is it is made from an entirely unprocessed whole grain. A serving of popcorn can offer more than 70 percent of the recommended daily value of whole grain in a diet. People may want to skip those enriched cereals and breads and choose low-fat popcorn instead. Although the findings about the nutritional value of popcorn are promising, this does not mean individuals should give up on fruits and vegetables. Those foods contain other vitamins and nutrients that popcorn does not, such as vitamin C. Also, dousing popcorn with salt and butter negates its nutritional benefits. The best way to enjoy popcorn is to pop it with air and eat it plain. Microwave popcorn is another healthy method of making popcorn, provided it’s a no-butter variety. And don’t skip the annoying kernels. It appears that the highest concentration of polyphenols are contained in those hard bits that have a tendency to get caught between the teeth. It has long been known that popcorn is a healthy snack. Now researchers have discovered just how much of an antioxidant powerhouse popcorn can be.
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Health & Wellness