5 Popular Myths about Protein That Are Simply False
1. I’m not eating enough protein: You may or may not be eating enough protein depending on your age, gender, and body goals. Even though the Dietary Reference Intake recommends that men and women between the ages of 40-50 consume 56 grams and 46 grams of protein respectively, this number serves as a baseline and does not apply to every age group and body type. For athletes, bodybuilders, or anyone trying to build muscle, the recommended amount of protein is 1.2-1.7x that of your body weight.
2. High-protein, low-carb diets are the way to go: Before you ditch bread, rice, and any other food with complex carbs altogether, remember that your body NEEDS carbohydrates! Carbohydrates are the body’s primary source of energy. If there are not carbs for our cells to gobble up, then they will settle for the next best thing: protein. If you don’t consume enough carbs, you’re in danger of losing your muscle mass.
3. Protein is only in meat: Good news for vegetarians: protein can be found in nuts, beans, and some whole grains. Some of your favorite foods like peanut butter, black beans, or almonds, have around 7 grams per serving. Half a cup of tofu or any soy product will contain 11 grams of protein. And the popular super grain quinoa has 9 grams of protein per cup.
4. Too much protein is bad for your kidneys: Consuming too much of any one nutrient is bad for you; eat in moderation. The kidneys are like our body’s waste filtration system. If we eat too much of something or consume something dangerous, healthy kidneys can extract those unhealthy components and dispose of them. A huge increase in protein will not break your kidneys. If you experience any kidney pain or adverse symptoms, then you might not have to worry about your protein consumption, as this could be indicative of a more serious condition.
5. Protein makes you gain weight: An increase in protein consumption will make you heavier, but the extra weight is in muscle and lean body mass. And, if you regularly eat high levels of protein, you will lose weight in the long run. So don’t let the scale alarm you the next time you weigh yourself and you’ve gained a few pounds; you’re also losing that pesky flab.
Don’t be afraid to chug that protein shake or eat an extra piece of meat! Your body will thank you for making it stronger.
5 Stubborn Myths About Body Fat DEBUNKED
Fat is NOT bad for you. Fat is a vital part of our body composition. Fatty tissue is in our brains, under our skin (known as subcutaneous fat that acts like a cushion for shock absorption,) and is lined around your kidneys and liver. Fats are part of cell membranes and they store energy for later consumption. The nervous system also needs fat as fat is the conduit used to transmit signals throughout the body. So no matter what we do, we need to have fat in our bodies in order to survive. And believing these myths about body fat isn’t helping:
1. Fatty foods increases body fat: Fat found in food and body fat are completely separate from each other. After we hit puberty, our bodies have accumulated all of the fat cells it will ever have. Should our bodies increase in size, it’s because our fat cells grow in size not quantity. In fact, eating foods high in the healthy unsaturated fat instead of saturated fat will actually help you LOSE weight!
2. Fat weighs less than muscle: A pound is a pound. A pound of bricks weigh just as much as a pound of rubber bands, and the same applies to muscle and fat. The difference between fat and muscle is that fat is higher in volume, which is why muscular people look leaner.
3. Muscle can turn into fat if I don’t work out: It’s physically impossible for a muscle to turn into fat, as they are two separate bodily components. Now if you don’t engage your muscles with physical activity, then that muscle mass can shrink in size. But it won’t be replaced with fat.
4. You can target where you want to lose fat: spot reduction is a myth concocted by the many infomercials and snake oil products promising to help you “lose that pesky fat in that unseemly part of your body.” No matter what exercise you do, you are targeting multiple muscle groups. There’s no way to isolate on specific area. So if you have a pesky lower belly, all of the crunches in the world won’t make it go away.
5. Low body fat percentages are good: This is a potentially dangerous mindset. As we mentioned earlier, our bodies NEED to have a certain amount of fat in order to function properly. Body fat percentages are also different based on your height, gender, and age. A pregnant woman in her 30s will not have similar body fat as a man in his 20s.
There’s no magic food, product, or exercise that will melt your body fat. A structured diet with healthy foods and no junk food along with a regular exercise regimen will get you the body you want.
Do You Feel Guilty Having Your Loved One in a Nursing Home?
It’s hard seeing your parents getting older. The roles seem to reverse as you, the child and caretaker, become a caregiver and your parent becomes the caretaker. It’s heart-wrenching to say the least as, if this reality didn’t hit you already, it will hit you now as you realize that your parents won’t be around forever. They’re getting older, their bodies are getting weaker, and their health is slipping. So you do what you can to make your parents’ older years golden years, despite making possibly controversial decisions. Establishing the measures needed to get your parents care they deserve is challenging, especially if you cannot commit to being a full-time caregiver for whatever reason. So we fully understand any hesitation you might have if you have to move your parent in a nursing home, and why guilt may arise.
Here are a few questions you should answer before you make this big decision:
– Is your parent currently suffering from a debilitating ailment?
– Is your parent at risk to get sick or injured?
– How mentally alert is your parent?
– How mobile is your parent?
– How much assistance (if any,) does your parent need to perform daily living activities like bathing, cooking, etc.?
– What do the other family members have to say?
– How does your parent feel? Are they looking for you to take care of them or do they want to remain independent?
– If it comes to it, are you able to be a full-time caregiver? Do you have the time and money to tend to your parents’ needs?
The nursing home industry is the most regulated industry in the United States; yes, even more so than nuclear power! All of these regulations are in place to ensure that short-term rehab and long-term residents are getting exemplary care. It’s a lose-lose for all parties involved if a nursing home continually falls short of those standards, which is why it’s very much in a nursing home’s best interest to do the very best they can in providing tremendous care.
A well-run nursing home can provide round the clock care where you cannot. Highly rated facilities will have plenty of nursing staff available 24/7 for residents. There is an entire team of enthusiastic and fun-loving aides that facilitate activities, ranging from arts and crafts to live entertainment. A lot of nursing homes are very vibrant places to live. And don’t take our word for it; our residents will gladly attest to this! So before you let yourself get gnawed by guilt, pay a visit to your local nursing home, talk to your loved one, and see if it makes sense for them.
The 5 Best Brain Foods That You Need To Eat More Of
If you decided to start off 2017 on a health kick, we’re with you 100%! Signing up for a new gym membership is not going to be enough. About 80% of your weight loss efforts will come from your diet, not just your exercise habits. But while you work on making a strong body, don’t forget about building a strong brain. Here are some of the best foods you can eat that your brain will thank you for:
1. Deep-water fish: Fish, like salmon, sardines, and herring, are rich in omega-3 fatty acids, which is an essential nutrient for brain health.
2. Avocado: This versatile fruit well deserves the label of “super food.” There are a multitude of yummy recipes that call for avocado, either by itself or as a delicious and healthier substitute (e.g. if a recipe calls for butter or eggs, you can swap it out with one ripe avocado!) Avocados lower blood pressure, which promotes good brain health. The only downside is that they are high in calories, so limit yourself to a quarter or a half of an avocado per meal.
3. Whole grains: whole grains, like brown rice, oatmeal, and whole-grain bread, are not only heart healthy, but brain healthy as well. Any food that promotes good cardiovascular health is good for the brain as a well-run circulatory system delivers much-needed oxygen to the brain. Not only that, but these foods contain brain healthy nutrients like Vitamin E, omega-3 fatty acids, and fiber.
4. Beans: Beans are a very underrated food group. One serving of black beans has 7 grams of protein and they are an excellent swap for grains for gluten free diets. Beans can also stabilize glucose levels, which the brain needs for fuel. The brain is unable to store glucose for its own energy expenditure, so it needs a steady supply to stay in peak condition.
5. Dark Chocolate: Last but definitely not least is everyone’s favorite guilty pleasure of a health food. A piece of dark chocolate packs a punch as it contains antioxidants and natural simulants that can improve concentration. Also, dark chocolate stimulates the release of endorphins, which is why you’re always in a better mood when you munch on a piece of it! Unlike the other colors of chocolate, dark chocolate is a bit of an acquired taste. Its darker color comes from a higher concentration of raw cacao. The higher percentage of cacao in dark chocolate, the “purer” it is and the more antioxidants and stimulants it will contain.
2016: A Year in Review at Centers Health Care
2016 was a pretty eventful year for the world. From an election that captivated the entire world to record-breaking moments in this year’s Olympic games, 2016 was quite a ride. And for all of us at Centers Health Care, we had a very uplifting year. Every single one of our facilities experienced monumental advancements as we continue to grow.
We sent over 10,000 handmade greeting cards and care packages to the brave men and women fighting overseas this holiday season. All of our facilities participated in this initiative, with Buffalo Center being the center of it all. We participated with the Erie County American Legion to make it possible. News 4 Buffalo and TWC Buffalo helped spread the news of this program throughout the region.
We expanded our animal therapy program way beyond dogs and cats visiting our facilities. We now have certified therapy mini-horses visiting our facilities every month. Animal therapy has been proven to reduce stress and depression, and every staff member and resident just fell in love with these special animals. We’ve even had llama, therapy chickens and an armadillo – yes, an armadillo –visit our residents.
Another WW2 veteran from Essex Center participated in the North Country Honor Flight this year. He was flown to Washington D.C. where he joined other veterans at a ceremony in honor of their service to the country.
Triboro Center added a new sub-acute/short-term rehab unit, renovated the physical therapy suite, promoted several hard working nurses and nurse managers to well deserved positions, AND decreased re-hospitalizations by 12%!
Suffolk Center revitalized itself this year, sporting a brand new garden, rehab gym, main dining room, and more.
Richmond Center became our newest 4-Star facility and Boro Park Center became our newest 5-Star facility.
Hammonton Center, in addition to becoming a 4-Star Medicare rated facility, renovated an entire floor of patient rooms, and introduced a game room for residents young at heart.
We completed extensive interior renovations to our Waterfront and Buffalo facilites, and even more are underway. By the middle of 2017, these two facilities will boast some of the newest and finest facility upgrades in the city.
Kingston Center in Rhode Island joined the Centers Health Care family in September of 2016.
More than 2,000 employees and their families braved a cold, rainy fall day to join us at our third annual Centers Health Care Family Fun Day and Charity Run. Donations of $7,500 were made to two area hospital charities.
We celebrated the centenarian birthdays in almost every single Centers facility, and we’re looking forward to celebrating many more birthdays in 2017.
We launched our Artists in Residence program to showcase the artwork of residents from all across the Centers family and display them in public building for all to enjoy.
In December we announced a new program to recognize social workers for all they do. The Centers Health Care Patient Advocacy Award will be presented annually to a social worker who exhibits inspiring, untiring dedication to the welfare of the patients they serve.
2017 is shaping up to be a more exciting and successful year! On behalf of the entire Centers Health Care family, we wish you and yours a very happy and prosperous new year!
6 Reasons Why You’re Having Trouble Sleeping
The average amount of sleep humans get in a 24-hour period is 8 hours. That means we spend a third of our lives catching Z’s. Every hour we spend recharging our batteries matters, so if you can’t sleep for whatever reason, it will definitely impact you the next day. Anyone who has burned the midnight oil on occasion, binge watched the latest new entry on Netflix, or pulled an all-nighter can attest how sluggish they feel the next day from the sleep deprivation. For anyone else who tries to get a good night’s sleep but can’t, these could be the reasons why:
1) Stress –Stress is considered to be a silent killer. Prolonged periods of stress can lead to high blood pressure, chronic headaches, and poor sleep habits. We go over stress management techniques in another blog post if you have trouble keep life’s stresses at bay.
2) Irregular schedule – We are all creatures of habit. If you work 4 AM to noon every Monday through Friday, you’d be thrilled to sleep in on the weekends. The big drawback with this habit is the grogginess you feel when you sleep in. So even if you hate waking up at 3 AM, waking up at noon Saturday and Sunday morning isn’t any better.
3) Sleep apnea – if you have trouble breathing when you sleep, snore loudly, or wake up frequently, you may have sleep apnea. Talk to your doctor if you have any of these symptoms, as this is one of the easiest sleep conditions to treat.
4) Eating right before bedtime – It takes up to four hours for consumed food to be digested by your stomach and move onto your small intestine. Eating within the four hours before you sleep could result in gastro esophageal reflex disease or GERD, which is when stomach acid backflows into the esophagus. This is one of the most common causes of disrupted sleep and could also be a result of your diet.
5) Taking OTC sleep medication – Sleep pills or PM medicines sometimes include antihistamines. Antihistamines are in allergy medicine and can also lead to drowsiness. Their primary purpose is to combat allergies, not as a sleep remedy.
6) Sleeping with your phone – The blue light from electronic screens, whether it’s a computer or smartphone, has been proven to disrupt circadian rhythms by reducing your body’s production of melatonin, a hormone that regulates sleep. Remedy this by installing an app that reduces the blue light from your electronics or power down 2-3 hours before you go to bed.
What You Need to Know About Fighting the Common Cold
Tis the season to be jolly, but it’s also cold and flu season. Winter is almost here, and even though we may feel warm and fuzzy with holiday cheer, the colder temperatures are making us feel sick. How can we keep the germs at bay so that we can properly celebrate this holiday season? Here are a few tried and true remedies that will knock out a cold:
1) Rest – don’t skimp on sleep and naps! Your body needs to heal, so rest, relaxation, and a good night’s sleep will put you on the fast track to recovery.
2) Hydration – the myth of drinking 8 glasses of water a day rings especially true as a cold remedy. However, it’s not just limited to water; tea, broth, and even warm apple cider can also apply and help loosen congestion. But make sure to avoid, alcohol, coffee, or any other kind of caffeinated beverage as consuming these liquids can dehydrate your body.
3) Moist air – Moist air can also help break up your congestion. Time spent in a sauna, a nice hot steamy shower, and humidifiers are excellent ways to decongest.
4) OTC medications for adults and older children – cold and cough medicines can offer some much-needed relief for some of your symptoms. Be sure to follow the directions written on the labels so that you don’t experience any nasty side effects.
Honorary Mention: Vitamin C – At this time, there is no hard scientific evidence definitively stating that more vitamin C can effectively combat the common cold. But since vitamin C is vital for building a strong immune system, it definitely doesn’t hurt to drink extra glasses of orange juice or an actual vitamin C tablet (instead of a brand-name supplement as brands like Airborne purposefully created deceptive advertising and had to pay a substantial fine to the FTC.) Just don’t expect vitamin C to be the panacea for your cold.
Be well and take care of yourself this holiday season!
Game On! 4 Reasons Why Seniors Need to Play Video Games
The terms gaming and gamers have vastly different meanings today than they did when our seniors were young. In those days, games didn’t require any electricity to play. But just because games come in many different varieties today doesn’t mean that seniors are stuck on the sidelines watching other people play.
Seniors should absolutely join in on the fun!
There are multiple benefits backed by several scientific studies as to why seniors should be playing games in general in addition to video games. Here are but a few reasons why seniors should play video games:
1) Find things quicker: a 2012 study found that action video games improved the ability to quickly locate an item in a crowded space and track said item when the overall space is in motion. Being able to see specific stimuli more rapidly is also a good predictor of one’s driving ability.
2) Better at multitasking: if you’re playing a console game, you’re already multitasking. You’re using your left hand to manipulate directional movement of your on-screen avatar and your right hand to control specific actions to the game. Since games have multiple factors you need to monitor in order to make progress, your brain becomes more adept at responding to those factors.
3) Mental stimulation: Cognitive ability, like attention, working memory, and abstract reasoning, all tend to decline as we get older. Many studies have shown that playing video games improve all of those mental functions. In fact, a 2011 study found that video games not only lead to cognitive improvements, but a better quality of life for the elderly.
4) Having fun! Last but certainly not least is the fun factor. In a survey conducted by the Senior Care Corner, more than a quarter of seniors play games to have fun and relax. Sounds like a great reason to grab a controller and get in the game!
At Centers Health Care, we pride ourselves in provide world-class care, support, and fun for our senior residents. Find out more about our facilities
Show Your Grandparents Some Love on Grandparents Day!
Grandparents are awesome.
Every one of them has a unique story about how they were raised and how they raised your parents. And every one of them has valuable life lessons to share, ranging from shiny nuggets of wisdom about love, life, and family. Chances are, when you were younger, you didn’t appreciate the wisdom your grandparents shared as much as you should have. But this Sunday is a very special day dedicated to grandparents, so you have a chance to show them how much you care.
Many of our facilities hold get-togethers for our residents that are grandparents so that their children and grandchildren receive a very warm welcome. Here is a shot from a picnic that Steuben Center held this summer:
Grandma Virginia always says, “Family is everything.” And we couldn’t agree with her more.
Here’s another one of our favorite grandparents at Essex Center Roger B. ; in fact, he’s our Number 1 Grandpa!
“I love being a grandpa. I do everything – and I mean everything – with my grandkids. We go fishing, camping, apple picking, and I tell them so many stories. I give them all of my love, it’s the easiest thing to administer and they appreciate it so much.”
No matter their age, your grandparents will always love and appreciate the time you spend with them.
They know that they won’t be around forever, but the fond memories you have with them will never be forgotten. All of our facilities have regular visiting hours, so set aside some time on your schedule to visit your loved one.
Happy Grandparents Day from all of us at Centers Health Care!
Celebrate Senior Citizen’s Day With Your Favorite Senior Citizen!
In 1988, President Ronald Reagan and the U.S. Congress declared that August 21 was to be known as National Senior Citizen’s Day. This was to be a day where we would be reminded to honor the senior citizens who blazed the trail for the rest of us, and especially our parents and grandparents for their love, wisdom and contributions to our society and upbringing.
At Centers Health Care we honor our seniors every day, and in recognition of this very day we’re encouraging everyone else to show the senior citizens in your life how much you care.
If they are living at a nursing home or assisted living facility, pay them a visit! And bring the grandchildren along too. Their shining smiles will brighten everyone’s day. Most facilities encourage residents decorate their rooms, so feel free to bring some family pictures, paintings and other heirlooms that no doubt hold a special place in your parent’s heart. Bring one or two family photo albums and enjoy the time together reflecting on years of wonderful memories.
Games are welcome, too. Bring along a pack of cards or any other kind of game to play with them. They’re not only fun, they can also help improve brain functions and slow down mental decline that comes with aging. We touched on this topic in a previous blog post that you can read here. Kids can also have a book with them and they can read it with their grandma or grandpa.
There are many ways to show gratitude and appreciation for the senior citizens in our lives, the ones that raised us and helped shape our society. At Centers Health Care, we have so many fun activities scheduled every day of the year for our residents. If you have a parent or grandparent living with us, you are welcome to visit at any time.
To all of you who aren’t getting older, just better, Happy Senior Citizen’s Day from all of us at Center’s Health Care!
