Keeping your kidneys healthy - Seniors' Health - Body & Health

Keeping your kidneys healthy - Seniors' Health - Body & Health

Ward off kidney disease

Diabetes and high blood pressure are 2 of the leading causes of kidney disease. If you have diabetes, you can reduce your risk of kidney damage by managing your blood sugar levels. If you have high blood pressure, you can help protect your kidneys by getting your blood pressure to a healthy level. There is much you can do to help manage these 2 conditions or, in some cases, to prevent them. By doing so, you'll benefit your overall health - not just your kidney function.

Diabetes and your kidneys

About half of those who have diabetes will develop early signs of kidney damage. Unfortunately, though, early kidney damage has few symptoms, so it's important for people with diabetes to have regular tests to check their kidney function. It's also important to be aware of the risk of kidney damage so that you can do as much as you can to minimize it.

While you may not be able to completely protect your kidneys from the effects of diabetes, the following steps will help your kidneys stay as healthy as possible:

• Keep control of your blood sugar levels with the help of your doctor or pharmacist.
• Ask your doctor about regular urine and blood tests to monitor your kidney function.
• Check your blood pressure regularly - your doctor can advise you on your target blood pressure and how often to check.
• Eat a healthy diet - your doctor or dietitian can advise you on the best foods for you to choose or avoid.
• Try to quit smoking.
• Exercise regularly.

Your doctor may also recommend that you take a medication called an ACE inhibitor (e.g., lisinopril, enalapril) to help protect your kidneys.

High blood pressure and your kidneys

The complications of high blood pressure are serious. You may be aware that high blood pressure can lead to a stroke or heart attack, but did you know that it could also cause kidney damage? If you already have kidney disease, maintaining a healthy control of your blood pressure can help protect your kidneys.

What can you do to help control your blood pressure?

• Consult your doctor about your "target" blood pressure.
• Monitor your blood pressure regularly as recommended by your doctor. Many pharmacies sell blood pressure cuffs that you can easily use at home. If you discover your blood pressure is higher than it should be, speak to your doctor. You may need to adopt some lifestyle changes (see below) or take a medication (or combination of medications) to help lower your blood pressure.
• Follow a low-fat, low-salt diet (such as the DASH diet).
• Exercise regularly.
• Keep a healthy body weight.
• Reduce the amount of alcohol that you drink.
• Try to quit smoking.

Ward off kidney stones

Passing a kidney stone can be an extremely painful experience. And aside from the pain, kidney stones also pose a risk of kidney damage and urinary tract infection.

One in 10 Canadians will experience a kidney stone during their lifetime. Kidney stones are usually made of a substance called calcium oxalate, but the stones may also be made of uric acid or cystine. Once you have developed a stone, your options are:

• to pass the stone when you urinate
• to have it surgically removed
• to have it dissolved with medication
• to have it broken up through a special procedure using high-energy shock waves (extra-corporeal shock wave lithotripsy or ESWL)

Your best course of treatment will depend on factors such as the type and size of the stone.

What can you do to avoid a kidney stone?

• Drink plenty of water! Aim for at least 2 L (about 8 glasses) of water daily. If you are exercising, you'll need to drink extra, as your body will lose some fluid through perspiration and therefore this fluid will not pass through your kidneys.
• Keep a healthy body weight. Recent studies show that weight gain and obesity increase your risk of forming a kidney stone.
• Consume a diet that has normal dietary amounts of calcium and is low in salt and animal protein.
• If you've had kidney stones in the past, you may need to avoid or restrict certain foods in your diet (e.g., foods that are high in oxalate such as organ meats or chocolate). Your doctor can advise you on this.
• If you still develop kidney stones despite dietary and lifestyle changes, you may need to start taking medications as recommended by your doctor.
• Talk to your doctor or pharmacist about whether one of your medications may be increasing your risk of kidney stones.

Written and reviewed by the MediResource Clinical Team

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.

Study: Soft Drinks, Sleeping Pills Linked to Heartburn

If heartburn is keeping you awake at night, you may want to lay off the carbonated beverages or sleeping pills if this uncomfortable condition is affeccting your sleep. A new study on the risk factors associated with night-time heartburn found that drinking carbonated soft drinks and ingesting benzodiazepines, a commonly-prescribed class of sleeping pill, are among the strongest predictors of heartburn. The study, which appeared in the journal Chest, is the largest study undertaken to date on the incidence and risk factors associated with nighttime heartburn.

Heartburn is a symptom of a condition called gastroesophageal reflux disease (GERD). GERD occurs when stomach acids creep up into the esophagus, causing burning and chest pain and sometimes leaving a bad taste in your mouth. For many people, it can be brought on by big heavy meals, spicy foods, or alcohol. Lying down too soon after eating can also bring on heartburn. Many people have the mild form of GERD, where symptoms happen less than 3 times per week and do not interfere with sleep or daily activity. When GERD happens more frequently and to the extent that it keeps you awake, it is classified as severe. While mild GERD can generally be managed through lifestyle modifications or non-prescription medications, severe GERD usually requires prescription medication or even surgery and can even be a risk factor for esophageal cancer.

"There are simple lifestyle changes people can make to help reduce their frequency of heartburn during sleep. Reducing consumption of carbonated soft drinks, replacing benzodiazepines with other types of sleeping pills, and losing weight can all help reduce nighttime heartburn." --Dr. Paul A. Kvale, president of the American College of Chest Physicians.

The study is the first to look at how many people are being kept up at night, said the study's author, Dr. Ronnie Fass. The study involved more than 15,000 Americans, all of whom filled out questionnaires on their sleep habits, medical history, social habits, and more.

"We found that up to a quarter of the U.S. population loses sleep because of nighttime heartburn, and many of these individuals have related sleep complaints and suffer from excessive daytime sleepiness," Dr. Fass said.

Because excess weight is a known risk factor for heartburn and was found in the study to be one of the predictors, it's possible the rate of nighttime heartburn is lower in Canada. About half the population here is considered overweight or obese, compared to two thirds of Americans.

Among the factors that were strong predictors were soft drinks (likely because of their acidity, the researchers said), certain prescription sleeping pills known as benzodiazepines (such as diazepam (Valium), triazolam (Halcion), lorazepam (Ativan), and alprazolam (Xanax)), and having high blood pressure or asthma. Sleeping problems such as insomnia, snoring, and daytime sleepiness were also associated with nighttime heartburn.

But the good news is that the experts don't believe people who report nighttime heartburn are doomed to uncomfortable, sleepless nights.

Courtesy of Canada.com

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon) and Hamilton.

September is National Cholesterol Awareness Month!

Since September is National Cholesterol Awareness Month I thought that it would be a good opportunity to talk about ways in which we can all work on lowering our cholesterol. Drugs that are taken for lower low-density lipoproteins (LDLs) cholesterol are the most widely prescribed drugs in the entire world. Bet you didn’t know that. I read an interesting article the other day on CNN.com that talked about The National Cholesterol Education Program and what they recommend to lower cholesterol through exercise and diet. Basically lifestyle changes you can make to lower your cholesterol so you do not need to turn to prescription drugs.

Diet is a key factor. Lowering the amount of saturated fat as a percentage of total calories is the first step toward decreasing your cholesterol, as saturated fat goes hand-in-hand with higher cholesterol. Another suggestion is to eat more plant-based foods and whole grains as well as limit red meat, full- fat dairy products, baked goods and fried foods. All of these dietary changes can help reduce saturated fats. The intake of soluble fiber is another thing they stress. Foods with high amounts of soluble fiber include oats, beans, fruits and vegetables. Soluble fibers are effective because they trap cholesterol in the digestive tract so that it passes through your body instead of into your blood stream. Adding stanols and sterols such as vegetable oils, nuts and seeds also help decrease cholesterol levels because they compete with cholesterol for absorption into the body’s system.

Living a therapeutic lifestyle that incorporates daily exercise is also very important. Women and men with belly fat are more likely to have high cholesterol and need to lose as much as 10 percent of one’s body weight to significantly improve health.

If you make the above lifestyle changes, The National Cholesterol Education Program claims you can avoid the negative side effects that come from cholesterol reducing prescription drugs.

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon) and Hamilton.

Fat Burning Vegetable Soup

Ingredients: (Yields 20 Servings)

6 large onions
2 green bell peppers
6 huge, ripe tomatoes or 1-2 large cans of tomatoes
1 bunch of celery with leaves
1/2 head white cabbage
4 carrots
1/2 big can of tomato juice
Salt and Pepper to taste

What you do:

Dice the vegetables and put them in a pot. Fill the pot with water and the tomato juice.

Boil for ten minutes, then simmer till the vegetables are tender.
Season as you go along.

Does it really burn fat? This soup helps you burn calories and flush out toxins. Some diets call for eating solely this soup for seven days. Nevertheless, make this soup a part of your meals for a healthy and hearty boost.

Courtesy of Wifely Steps

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon) and Hamilton.

Top 10 Health Benefits of Lemon Water

Squeeze 1/2 lemon into a glass of water, twice daily.

Lemons are an incredible healthy and often delicious ingredient for many foods and beverages. Lemon juice consists of about 5% citric acid that is responsible for the tarty taste in lemons. Lemons are also a rich source of vitamin C, vitamin B, riboflavin and minerals like calcium, phosphorus, magnesium as well as proteins and carbohydrates. There are enormous benefits of lemon juice and water in your everyday life. Lemon water makes a healthy drink that is incredibly refreshing in the morning. Daily consumption of lemon water provides a number of health benefits like:

1. Good for stomach

Lemons can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

2. Excellent for Skin Care

Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

3. Aids in Dental Care

Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

4. Cures Throat Infections

Lemon is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently.

5. Good for Weight Loss

One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

6. Controls High Blood Pressure

Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

7. Assist in curing Respiratory Disorders

Lemon water assists in curing respiratory problems, along with breathing problems and revives a person suffering from asthma.

8. Good for treating Rheumatism

Lemon is also a diuretic and hence lemon water can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body.

9. Reduces Fever

Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration.

10. Acts as a blood purifier

The diseases like cholera or malaria can be treated with lemon water as it can act as a blood purifier.


Courtesy of Life Mojo

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon) and Hamilton.

New Tea on the Block: Pu-erh

Pu-erh (Pronounced pew-er:) tea may be new to most North Americans, but it isn't actually "new." It's been grown and cured in the Yunnan province of China for over 2000 years and its distinguishing characteristic is, in fact, its age.

Xiaguan Te Ji (Special grade) raw tuo cha

Broad leaf tea leaves are fermented, pressed, and aged to make pu-erh tea (some versions are made without fermenting the tea first). All pu-erh tea used to be aged for decades, some are even aged as long as a century. Modern tea producers have found ways to speed up that process for most commercially available pu-erh tea.

Chinese medicine uses pu-erh tea to flush out toxins, treat dysentery, improve digestive function, facilitate weight loss, and improve blood circulation.

Modern scientific studies have found that pu-erh tea can lower blood pressure, reduce free radicals, and aid weight loss. It has also been shown to lower blood sugar levels and promote healthy bacterial flora in the intestines, thus, as traditional Chinese medicine proclaims, promoting healthy digestion. One Chinese study found that the fungi and bacteria that increase in pu-erh tea as it ages and give the tea its unique flavor are also those that develop polyphenols and cancer-fighting properties.

For as cure-all as this can start to sound, most striking are the studies that point to pu-erh tea's ability to lower cholesterol levels.

All tea – whether black, oolong, green, or pu-erh – contains antioxidants and polyphenols. Several studies have found that pu-erh tea is particularly effective at lowering bad cholesterol. A 2005 study at the Wun-Shan Branch Tea Research and Extension Station in Taipei, Taiwan looked at the cholesterol-lowering properties of all four types of tea and found that while they all decreased LDL-C (bad cholesterol), only pu-erh tea did not also lower HDL-C (good cholesterol) to some extent. When it comes to cholesterol, pu-erh tea takes the bad while leaving the good.

The same study found that pu-erh and oolong teas lowered triglycerides more than did black or green teas. All teas improved the activity of an important antioxidant enzyme.

An earlier French study found that subjects with high blood lipid levels experienced a 22% reduction in those levels when they were given three servings of pu-erh tea daily. The control group showed no change.

A similar study at Kunming Medical College in China found that subjects with hypertension or coronary heart disease (all of whom were admitted to the hospital for these conditions) who were given three servings of pu-erh tea daily showed a 64% reduction in blood lipid levels as compared to a 67% reduction in subjects who were given standard cholesterol-reducing drugs.

The Balanced Care Method™ recommends drinking several cups of tea daily because of the significant levels of antioxidants and flavonoids. Okinawan elders – the longest and healthiest lived population on earth – regularly drink large amounts of tea, keeping them hydrated and full of health-enhancing antioxidants and flavonoids.

Hydration is an important health benefit of tea. Sipping tea, including pu-erh tea, helps people stay hydrated. Unlike sodas and juices, tea provides water without empty calories or high levels of simple sugars. Dehydration in seniors can lead to symptoms that mimic serious conditions, even dementia. Symptoms of dehydration can include fatigue, headache, dry mouth, little or no urination, muscle weakness, dizziness, confusion, forgetfulness, rapid breathing, and even an increased heart rate.

Aim for a total of eight glasses of water or the equivalent every day. More may be necessary if taking medications that have diuretic or laxative effects. To avoid dehydration:

• Drink before you feel thirsty

• Have water or tea nearby for sipping throughout the day

• Drink water or tea before eating food at meals

Many American tea companies are starting to carry pu-erh teas in their lines. For the best quality, look for pu-erh teas from Yunnan province. Note that the older pu-erh teas will be more expensive.

Pu-erh teas are more forgiving when it comes to brewing than other types of tea. They are hard to over-brew. Brew pu-erh teas with boiling water and let steep about three minutes. Sweeten or add lemon to taste.

Source: CareNotes Newsletter (Volume 3, Number 3)

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon) and Hamilton.

Adapting the Habits of Centenarians

A grocery store in Okinawa, Japan consists largely of plant-based foods

Genetic factors are undoubtedly an important element in long-living populations. Different studies have shown that genetics play anywhere from 10 to 50 percent of the role in determining lifespan in all animals. However, most studies of human populations conclude that genetics determine about one-third of people’s life span. This still means that lifestyle factors play a larger role than genetic factors in influencing how long a person will live.

An Okinawa Centenarian Study that Home Care Assistance is sharing with its caregivers found over 900 verifiable centenarians who not only experience impressively long life spans, but have admirably good health and independence into their eighties, and nineties.

DIETARY FACTORS

Okinawan elders engage in a practice of hara hachi bu, meaning they eat until they are 80% full. This results in a low-calorie that may promote healthy, longer lives. One of the main demands we make on our bodies is consuming and digesting food, a process that ultimately leads to the production of free radicals, or unstable molecules. By limiting caloric intake, we limit how much food our bodies need to process, thus decreasing the amount of free radicals in our bloodstream.

THE IMPORTANCE OF A PLANT-BASED DIET

Eighty percent of the calories in the Okinawan diet is plant-based. They eat a lot of rice, a wide range of vegetables, fruits, sea vegetables (i.e. seaweed), and soy products. Of the 20% of animal-based calories they do consume, it is mostly cold-water fish or stewed meats from which the fat has been rendered. The fats they eat – from fish, soy products, or cold-pressed canola oil – are largely mono-unsaturated or rich in omega-3 fatty acids. Alcohol consumption is moderate and sweets are occasional treats. Green tea, a very healthy choice, is sipped regularly.

There are many things about the Okinawan diet that contribute to the long lives and good health of its elders. First of all, high fiber is a central pillar in many healthful diet guidelines. A high fiber diet helps maintain a sense of fullness and keeps people from overeating. It also aids in proper, efficient, and pain-free digestion. Fiber comes from whole grains and fruits and vegetables. These complex carbohydrates (versus the simple carbohydrates in refined flour and sugar that break down more slowly) help maintain healthy glycemic load so that the pancreas can produce enough insulin to process the spikes in blood sugar levels caused by eating simple carbohydrates. Along with providing fiber, the large amount of fruits and vegetables in the traditional Okinawan diet provide these elders essential minerals and antioxidants, which in turn fight free radicals in their systems.

ADAPTING THE HABITS OF THE WORLD’S CENTENARIANS

The Okinawan high-fiber, vegetable-laden diet is low in protein. Most North Americans eat between two and four times as much protein that they need on a daily basis. Much of this protein takes the form of meat and dairy products, which also contain saturated fat. Saturated fat leads to unhealthy cholesterol levels and the production of artery-clogging homocysteine. When a high level of animal product consumption is combined with a lack of folate, an essential mineral found in dark, leafy green vegetables that helps regulate homocysteine levels, the problem compounds on itself. Furthermore, when we eat protein, our bodies also need to process the by-products: ammonia and urea. Both of these toxins are processed through our kidneys, which are dependent on the liver functioning properly. An excessive amount of protein puts pressure on a host of vital organs.

THE DIFFERENCE BETWEEN PROTEINS

The protein Okinawan elders do eat tends to come from two sources: cold-water fish and soy.

Cold-water fish tends to be fatty, but that fat needs to stay liquid even in cold temperatures. Unlike other animal fats that solidify, the fat in cold-water fish remains free flowing. It is polyunsaturated and has omega-3 fatty acids, but doesn’t have the same artery-clogging properties as saturated fat. Okinawans eat, on average, three servings of fish – mostly cold-water fish like mackerel, salmon, and tuna – a week, causing them to have higher levels of omega-3 fatty acids in their systems than North Americans do. Omega-3s are seemingly miracle workers; they are cancer preventing, brain-function-enhancing, and heart-protecting.

Okinawan elders also eat several servings of soy – tofu, miso, and tempeh – products daily. Along with being an excellent source of low-fat protein, soy contains high levels of flavonoids, strong antioxidants that fight free radicals in any system they inhabit. Flavonoids also provide a source of natural, weak estrogens that can block the body’s own estrogen that causes breast and prostate cancer. In short, Okinawans high consumption of soy may explain their remarkable low rates of cancer. It also helps maintain bone density and muscle mass, keeping older Okinawans looking, feeling, and acting younger than Westerners of the same age.

TEA, SUGAR, AND ALCOHOL

Antioxidants and flavonoids are also found in tea, which Okinawan elders drink regularly in large amounts. Along with consuming limited red meat and almost no dairy products, drinking low to moderate amounts of alcohol helps further protect Okinawan elders. Some alcohol, especially when enjoyed with food, has been shown to have some health benefits. Yet alcohol increases the body’s estrogen production, which in turn can increase the possibility of developing hormone-dependent cancers. High alcohol consumption also destroys folates in the systems, which are important players in maintaining heart health, avoiding stroke, and promoting proper brain functioning.

Refined sugar and other sweets have a limited role in the traditional Okinawan diet, helping them avoid blood sugar spikes, stress on the pancreas, empty calories, and unnecessary cravings. Following a principle of hara hachi bu (eating until only 80% full) is much easier when the foods one is eating are wholesome, nutritious, and don’t induce a physical desire to overeat.

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 Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon) and Hamilton.

Taking A Bite Out of Food-Borne Illnesses

Seniors are especially vulnerable to foodborne illness, also known as food poisoning. The CDC estimates it to afflict at least 33 million every year. Many cases go unreported.

Older people’s immune systems do not respond as quickly or effectively as a younger person’s. Even the decline of acidity in seniors’ stomachs eliminates an important natural defense against foodborne bacteria. Severe food poisoning is most life-threatening to people over 70.

“When seniors have a food-borne illness, the consequences are more apt to persist or to lead to secondary types of illness,” -- Dr. Margy J. Woodburn at Oregon State University.

While some viruses and parasites can the culprit, most foodborne illness is caused by bacteria such as E. coli, (found in unpasteurized milk and undercooked ground beef) and salmonella (found in raw chicken, raw meat, and eggs). E. coli can cause kidney failure and brain damage. Other foods can also become contaminated if they come in contact with the bacteria indirectly, such as from knives, cutting boards or hands that have previously touched infected meat.

Symptoms

Diagnosing food poisoning can be tricky. Common symptoms include diarrhea, abdominal cramping, fever, headache, vomiting and severe exhaustion. Sometimes blood or pus appears in the stools but symptoms vary according to the type and amount of contaminants eaten.

Symptoms may come on as early as half-hour after eating, but sometimes the onset doesn’t begin for days or weeks and it can be mistaken for a stomach flu. They usually last only a day or two, but in some cases can persist a week to 10 days.

In Case of Illness
If you suspect that you or a family member has foodborne illness, follow these general guidelines:
1. Preserve the evidence. This will help doctors diagnose the cause. If a portion of the suspect food is available, wrap it securely, mark “DANGER” and refrigerate it. Save all the packaging materials, such as cans or cartons.Write down the food type, the date, and time consumed, and when the symptoms started.
2. Seek treatment immediately, especially in case of frequent or bloody diarrhea or if diarrhea or vomiting lasts more than 24 hours.
3. Call the local health department if the suspect food was served at a large gathering, from a restaurant or other food service facility, or if it is a commercial product.
4. Contact the FDA Consumer Food Information Line at 1-800-FDA-4010 if you have questions.

Practice Prevention
Practice safe food preparation and sanitation to prevent cross-contamination.
• Use separate knives and cutting boards for meats and vegetables.
• Wash every kitchen surface and utensil with hot soapy water or a bleach solution after food has been prepared using it.
• Use disposable paper towels instead of dish cloth.
• Replace sponges regularly, throw them in the dishwasher or boil them.
• Wash your hands well with soap and water after handling raw meat and eggs.
• Don’t leave cooked or perishable foods out at room temperature longer than two hours.
• Keep foods out of the danger zone of 40°F to 140°F. Between those two temperatures, bacteria multiply rapidly.
• Divide up leftover food and store it in shallow containers no more than two inches deep so it cools faster.
• Keep refrigerators at 40°F or lower and keep freezers at 0°F or lower.
• Use a meat thermometer to make sure meat is cooked thoroughly to 160°F or even better to 170°F. Poultry should be cooked to 180°F.
• Don’t wash poultry before cooking because that gives bacteria a chance to spread.
• Shellfish, especially oysters, are particularly dangerous when eaten raw.
• Wash fruits and vegetables under running water, preferably twice.
• If a food doesn’t look right or smell right or if it bulges, throw it out.

Dining Out Safely
Here are some tips for avoiding contaminated food when eating away from home.

• Avoid menu items that are made with raw or undercooked eggs, such as hollandaise sauce, Caesar salad, fresh mayonnaise, unless they were made using a pasteurized commercial egg product. Ask your server to ask the cook.
• If you’re in a city that requires restaurants to display their heath department ratings, eat only at “A-rated” or “90%+” establishments.
• Observe the cleanliness of your server’s hands. See if your food is being handled in a sanitary manner. Judge the tidiness of the whole restaurant, including the restroom. If the place is in poor shape, they may also have a problem following food safety standards.
• Monitor food temperature. If foods meant to be hot or cold are served to you lukewarm, send them back.
• Avoid eating salad mixtures such as pasta salad, potato salad or chicken salad, which are handled after they are prepared and may not have been stored at the correct temperatures. This is especially true at outdoor gatherings.

Observing safe food handling steps will go a long way to preventing unpleasant and even life-threatening foodborne illnesses.

10 Healthy "Superfoods" Snacks

When it comes to healthy snacks, the age of the baby carrot is over. Sure, raw carrots are great for you, but so are plenty of other delicious foods. These ten delicious snacks are also "superfoods" – not only are they good for you but they also have health-boosting properties to boot. Whether you crave something sweet, something salty, something crunchy, or something creamy, there is a superfoods snack for you. Note the serving sizes mentioned and enjoy all snacks in moderation for a healthy, varied diet.

1. Almonds

Almonds have been shown to lower cholesterol and help maintain a healthy weight. About a ¼ cup of almonds is a beneficial serving. Enjoy them plain or roasted, whole or slivered. Almond butter – just a tablespoon or two – is a healthy treat, too. Try some on a whole grain cracker and a cup of green tea for a late afternoon energy boost.

2. Blueberries

Blueberries are as full of cancer- and disease-fighting antioxidants as any food around, so much so that they have been even shown to restore antioxidant levels. Also, like cranberries, they can help prevent urinary tract infections. Note that wild blueberries tend to have even more antioxidants than cultivated ones. Fresh berries are delicious all on their own or with a bit of Greek yogurt (see #5). Frozen berries can be used in smoothies or put on top of low-fat frozen yogurt. Use about ½ cup fresh or frozen berries as a serving.

3. Broccoli

Broccoli eaten either raw or lightly steamed contains tons of soluble fiber and antioxidants, as well as folic acid, calcium, ion, and potassium. Broccoli has even been shown to have the power to reduce diabetic damage. Don't throw away the stalk/stem! Cut off the thick, fibrous darker green peel to reveal the tender, pale green vegetable underneath – it has the crunch of celery and a mild broccoli flavor. Try broccoli florets or peeled stems with a little drizzle of soy sauce or a simple dip made from fat-free Greek yogurt (again see #5) – stir in minced garlic and herbs, lemon zest and minced rosemary, or a sprinkle of cumin and cayenne to taste. About ½ cup of florets or peeled stem is a serving.

4. Cherries
Cherries, tart ones in particular, have similarly insanely high antioxidant levels as blueberries, putting them in the position to fight memory loss, heart disease, and diabetes. They've also been shown to help reduce inflammation, helping alleviate arthritic and gout pain. Fresh, frozen, or dried (unsweetened) tart cherries make a great snack on their own or combined with other nuts (almonds, walnuts, pumpkins seeds) and fruits (blueberries, raisins). Count ½ cup fresh cherries or ¼ cup dried cherries as a serving.

5. Greek Yogurt
Greek yogurt is thick and creamy in a way regular yogurt can only dream of. It's high in calcium, of course, and contains good levels of probiotics, which aid healthy digestion. But did you know low-fat and fat-free versions contain twice as much protein as regular yogurt? The texture of Greek yogurt makes it a great snack – especially when topped with dried fruits like blueberries, tart cherries, or raisins – as well as a good substitute for fatty sour cream. Include in it your three servings (1/2 cup each) of low-fat dairy a day.

6. Pumpkin Seeds

Pumpkin seeds give you protein, zinc, magnesium, and selenium, a potent combination that can fight heart disease and depression. Selenium, a trace mineral, is essential for proper thyroid function. Look for roasted pumpkin seeds, often sold as "pepitas," that are unsalted and flavor-free. As with all nuts and seeds, a serving is about ¼ cup.

7. Raisins
Raisins, like all dried fruits, contain a lot of natural sugars, but the fiber and iron in raisins, along with high levels of vitamin C, put them squarely in the super snacks category. Plus, the phytochemicals in raisins have been shown to fight the bacteria that cause tooth decay and gum disease. Keep servings to about ¼ cup and buy only unsweetened raisins.

8. Soy Beans
Soy beans (edamame) are a great source of protein as well as cancer-fighting flavonoids. Steamed or boiled fresh or frozen soy beans can be eaten like fresh sweet peas or in-shell peanuts – and, in fact, they taste a bit like a cross between the two – where part of the fun is getting the nugget out of the shell. Enjoy ½ cup shelled soybeans or 1 cup in-the-pod soy beans as a tasty, healthful snack.

9. Walnuts

Walnuts bring protein, fiber, vitamins, minerals and precious omega-3s to the party. They've been shown to lower cholesterol, improve brain function, regulate sleep patterns, and fight cancer and heart disease. If you find walnuts a bit too bitter to enjoy them fully, use this trick: blanch walnut halves in boiling water for 30 seconds to remove some of the bitterness, drain them, and then toast them on a baking sheet in a 375-degree oven for 10 to 15 minutes to bring back their crunch. As with all nuts, limit your serving size to about ¼ cup.

10. Dark Chocolate

Dark chocolate – saving the best for last. Dark chocolate has tons of antioxidants, magnesium, manganese, copper, zinc, and phosphorous. Look for chocolate that contains over 70% cocoa to get the full benefit of chocolate's antioxidant powers and limit your intake to about an ounce a day.