Hydration Tips From Our Nutrition Experts

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There are many ways to maintain a healthy lifestyle, and that includes staying hydrated. Our experts share why hydration is so important to healthy living, how much water should be consumed daily, and the many ways to hydrate your body.

Why is water important?

  • Keeps body temperatures normal.
  • Improve brain function and mood.
  • Prevents constipation.
  • Gets rid of waste from the body in urine, sweat, and the digestive track.
  • Lubricates joints and protects your spinal cord and other tissues.

How much should you drink?

That’s not as simple of a question as it sounds. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is 3.7 liters (125 oz.) for adult men and 2.7 liters (93 oz.) for adult women. All beverages (even coffee and tea) count as fluids, and plenty of foods are good sources of fluids, like fruits, vegetables, and soups. The common wisdom of 8 cups of water a day (64 oz.) is a great place to start!

When do you need more water?

In general, you need more water when you lose more water by sweating or by your digestive track.

  • During hotter months
  • More physically active
  • Running a fever
  • Having diarrhea or vomiting

How can you tell if you’re not drinking enough?

You may have one or more of the signs below if you need more water:

  • Thirst
  • Darker than light-yellow urine
  • Dizziness or headaches
  • Muscle cramps or fatigue

Tips for getting enough water?

  • Carry a water bottle. Try freezing one overnight for ice-cold water all day.
  • For a little extra flavor, add something! Lemon, lime, mango, mint, cucumber, strawberry, melon, jalapeno or a low/no calorie flavoring can enhance the taste of water.
  • Have a glass of water with meals before, after, and during exercise.
  • Still having trouble remembering? Try an app! There are free phone apps that will help you set goals and send you reminders to keep you on track.
  • Snack on watermelon, cucumbers, other water-rich fruits and vegetables or reduced-fat yogurt. You’ll benefit from the extra fluid and healthy nutrients.
  • Use a large water container such as 1 gallon (128 oz.) and mark off times to indicate how low the water level should be at different points in the day such as 12 p.m., 4 p.m., and 8 p.m.
  • Place water bottles or cups in different areas of the home or office where you spend a lot of time, such as the chair you usually read in. These can serve as a physical reminder to drink more.

Looking to increase your water intake? Book an appointment with our nutrition experts to get the assistance you need.

Help and Support for Eating Disorders

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The earlier an eating disorder is detected, the better the chance for recovery. It’s important to be familiar with the signs and symptoms of disordered eating. The first step towards positive changes is to recognize disordered eating behaviors. The second step is to reach out and tell someone that you trust. You can tell a close friend, family member, or a healthcare professional. Starting this conversation can be challenging, but you’re doing the right thing by asking for help and support and you should be proud of yourself.

Resources

The National Eating Disorders Association (NEDA) website offers a screening tool to determine if it’s time to seek professional help for an eating disorder.

For support, resources, and treatment options, individuals can contact the Helpline at (800) 931-2237. NEDA provides online forums accessible 24/7 for individuals and loved ones seeking to connect and communicate about the eating disorder recovery process. Additionally, they offer a support group finder to locate in-person and online support groups.

Managing an eating disorder requires a multidisciplinary approach involving a medical doctor, therapist, family members, and a Registered Dietitian Nutritionist (RDN). How can a Registered Dietitian help? Nutrition counseling is essential, and an RDN can assist individuals in challenging distorted thoughts about:

  • Body image and weight.
  • Exploring emotions and fears related to food and hunger.
  • Achieving goals without fear of judgment.

It’s important to have a strong support system when recovering from an eating disorder. Schedule an appointment with your NOAH provider to help you make and stick to healthy habits.

Advice to Living a Heart-Healthy Life

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February is American Heart Month, so let’s raise awareness and support for heart health in the fight against heart disease!

According to the American Heart Association, heart disease is the number one killer in the United States, and it is the leading cause of death worldwide. There are many risk factors that impact your chances of having heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.

Some risk factors for heart disease include:

  • high blood pressure
  • high blood cholesterol
  • obesity
  • diabetes
  • smoking
  • lack of physical activity
  • unhealthy eating behaviors

These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

If you have any questions or concerns about potential risk factors, please check with your NOAH healthcare provider!

Nutrition can impact your heart health

Heart disease is often preventable when people make healthy changes, including diet and how much activity or exercise they get. Living a heart-healthy life means knowing your risk factors and making good choices to protect your heart and stay healthy. Here are some heart-healthy nutrition and exercise tips:

  • Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least half of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa.
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.

Foods to enjoy

  • Lean meats such as 95% lean ground beef or pork tenderloin, or skinless chicken or turkey (limit red meats to one time per week)
    • Fish such as salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes such as beans, lentils, and chickpeas
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats (good fats):
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados

Foods to limit

  • Limit high sodium foods. Adults and children 14+ should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices instead.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut and palm oils also contain saturated fats (replace with olive oil).
  • Avoid trans fats.
    • Trans fats can be found in margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

Registered Dietitian Nutritionists provide nutritional care and guidance for patients with nutrition-related conditions like diabetes and pre-diabetes, cardiovascular disease, weight management, digestive issues, food allergies, and more.

If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH and make an appointment today!

Gingerbread – Delicious AND Healthy?

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There’s no denying that gingerbread is a classic holiday dessert. Flavored with ginger, cloves, allspice and some additional sweetening ingredients, this tasty treat offers some nutritional benefits that might just surprise you!

Benefits of Ginger

Originating in Southeast Asia, ginger is one of the healthiest spices on the planet. The unique fragrance and flavor of ginger comes from its natural oils, the most important of which is gingerol. Gingerol is the main bioactive compound in the spice, responsible for its anti-inflammatory and antioxidant effects. According to National Library of Medicine, gingerol could also explain ginger’s role in keeping blood sugar levels steady, which helps to control on of the long-term effects of type 2 diabetes. The health benefits of ginger are endless, such as reducing symptoms of nausea, helping with osteoarthritis, and treating uncomfortable indigestion.

Additional Spice Benefits

Depending on the recipe, the spices used with ginger are equally as healthy. With significant levels of copper and iron, allspice is ideal for increased circulation and blood flow. Eugenol, quercetin, and tannins are all chemical compounds that aid in the antioxidant properties within allspice, perfect for removing toxins from the body.

Known for their sweet and fragrant spice, cloves have also been used for their medicinal properties. In fact, one teaspoon of ground cloves contains 55% of the daily value of manganese, an essential mineral for healthy brain function and building strong bones. Studies have also shown that due to their antimicrobial properties that help to eliminate harmful bacteria, cloves may promote oral health in combination with regular brushing and proper oral hygiene.

It is important to note that despite their many health benefits, gingerbread cookies and cakes are often loaded with sugar and unhealthy fats, so too much of a good thing can be bad.

Check out some of our favorite recipes that feature ginger for more inspiration!

Ginger Roasted Salmon

This fish is loaded with nutrients, tasty, versatile, and widely available no matter where you live. A great source of protein, salmon is also rich in healthy omega-3 fatty acids.

Pumpkin and Lentil Salad

This salad is bursting with healthful goodness, packed with antioxidants, tons of fiber, and plenty of protein to keep you full longer.

Pumpkin Gingerbread

Did someone say pumpkin and gingerbread in the same sentence? That’s right folks, you’ve been asking for fall and this recipe gets you there faster than ever before.

Prebiotics and Probiotics: Uncovering Your Digestive Health

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By Jason Pawloski, RDN | Registered Dietitian

Let’s talk more about gut health! By gut health, I mean the gastrointestinal tract and primarily speaking of the small and large intestines. 

Probiotics 

You might have heard about probiotics before. These are special kinds of bacteria that are good for the human body. There are many different types of these helpful bacteria living in our intestines, and we call them the “gut microbiome.”

Not only do these friendly strains of bacteria directly protect the gut barrier with a layer of mucus and help to crowd out problematic “pathogenic” bacteria, but this protective physical layer also helps maintain the integrity of the gut lining. In other words, this additional layer of a physical gut barrier further helps preserve the “tight junctions” that keep our intestinal cells and immune system functioning well.

There’s still a lot we don’t know about probiotics, like which types are best for each person. But some types, like Lactobacilli and Bifidobacteria, seem to be good for our health.

Did you know that certain strains of bacteria (i.e. probiotics) help to produce and regulate:

  • Short-chain fatty acids – helps regulate metabolism of blood glucose (sugar) and fats
  • B vitamins and vitamin K
  • Neurotransmitters (serotonin, dopamine, GABA, and glutamate)
  • Hormones 

Prebiotics

On the other hand, are certain fibers found in various foods, that have been shown to serve as a direct source of energy for the protective probiotics. In other words, humans do not digest fibers or prebiotics, however, the critically important probiotics do need fiber (provided regularly in the foods we eat daily) and do digest these fibers. In turn, these prebiotic fibers directly help to fuel the probiotics and help with all the roles listed above in bullet points.

So, perhaps instead of commonly asking “are you eating healthful and balanced?”, we should be asking “are you fueling your gut well?”.  Schedule an appointment with a NOAH Registered Dietitian for more education on how to manage a healthy gut.

HalloweenTeethTips

👻 5 Halloween Tooth-Friendly Tips 🎃

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These mouth-friendly reminders will be helpful for everyone to follow on Halloween or anytime there are plenty of yummy sweet treats around.

Tips:

1 – Consume treats in moderation, especially while out on the candy hunt.

2 – Drink plenty of water to help flush those sugar buggies out of your teeth.

3 – Allow you child to eat a few healthy choices after trick-or-treating and donate the rest.

4 – Brush your child’s teeth after eating their treats and before going to bed.

5 – Non-candy options like stickers, pencils, necklaces, and straws are great alternatives!

If you haven’t had a recent dental hygiene cleaning appointment, please call 480-882-4545 and schedule with one of our amazing Dentists. For more information about our dental services, go to https://noahhelps.org/services/dental/. 🦷 🪥

Trick Your Taste Buds

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Have you ever wondered why certain foods taste sweet, sour, salty, or bitter? The taste map of the tongue has been a fascinating topic of study for scientists, and understanding how our taste buds perceive flavors can be a journey. Let’s explore the science behind our tongue’s unique map!

The Basics of Taste:

Before we dive into the taste map, let’s review the basic tastes we experience:

  • Bitter
  • Sweet
  • Salty
  • Sour
  • Umami (savory)

While most people notice a distinction between these categories of tastes, not everyone tastes things in the same way. That’s because of how taste buds detect certain molecules varies from person to person. 

Debunking the “Taste Zones” Myth:

You may have heard about the idea of the tongue having different “zones” for each taste. However, scientific research has debunked this myth. Taste buds are scattered across the entire tongue, and each taste bud can detect all five basic tastes. The regions of the tongue may have slightly different sensitivities to different tastes, but there are no exclusive zones for specific flavors.

The Role of Taste Buds:

Taste buds play a crucial role in how we perceive flavors. Taste buds contain taste receptor cells, that can detect the chemicals in the foods we eat. So, when we consume something, molecules from the food bind to these receptors, triggering signals to the brain, which interprets the taste. Fun fact – Taste buds have a lifespan of about 10-14 days, new ones are constantly replacing the old ones!

Taste and the Brain:

The journey of taste doesn’t end with the tongue; it’s just the beginning. Once taste receptors on the tongue are activated, signals are sent to the brain’s gustatory cortex. Here, the brain processes and interprets the taste information, triggering emotional and physiological responses to the flavors we experience.

Taste and Genetics:

Each person’s taste preferences can be influenced by their genetic makeup, making certain tastes more appealing or less appealing. Some individuals might be more sensitive to bitter tastes, while others may have a heightened preference for sweet flavors. Check out this fun at-home experiment to test how your genetics might affect your taste.

Taste Bud Map Experiment:

  1. Draw the outline of a giant tongue on a piece of white paper with a red pencil. Set the paper aside.
  2. Set up four plastic cups, each on top of a piece of paper. Pour a little lemon juice (sour) into one cup, and a little tonic water (bitter) into another. Mix up sugar water (sweet) and salt water (salty) for the last two cups. Label each piece of paper with the name of the liquid in the cup—not with the taste.
  3. Using toothpicks, dip them in one of the cups. Place the stick on the tip of the tongue. Do you taste anything? What does it taste like?
  4. Dip again and repeat on the sides, flat surface, and back of the tongue. If experimenting with young ones, have them recognize the taste and where on their tongue the taste is the strongest, and then have them write the name of the taste—not the liquid—in the corresponding space on the drawing.
  5. Rinse mouth with some water and repeat this process with the rest of the liquids.
  6. Note: Help them fill in the “tongue map,” by writing in all the tastes. If they want to draw taste buds and color in the tongue, have them do that, too.

Remembers, our tongues play a vital role in our daily lives, from savoring delicious flavors to aiding in speech and communication. Taking care of our oral health, including our tongues, is crucial for overall well-being. Schedule an appointment with your NOAH provider today to embark on the path to better tongue health!

Get a Sports Physical for School

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The beginning of the school year means new opportunities. If your child is starting a sport for the first time, changing sports, or deciding to try a new physical activity outside of class, then it’s time for them to have a sports physical so a medical professional can make sure they are healthy enough to play their new sport or activity safely.

What is a sports physical?

  • Screening for safe and healthy participation in sports and activities.
  • Checking that your child’s body is ready for the physical demands of the activity.

Does my child need a sports physical?

  • Yes. In Arizona it is state law that a student gets a sports physical if they are playing a team or club sport at school.
  • And where it isn’t required, it is highly recommended because almost all kids are active in some way! This exam looks at the physical and mental demands of their sport or activity and can address any concerns related to their health.
  • To make life easier and to have less appointments, the American Academy of Pediatrics recommends scheduling a sports physical with your child’s next routine well-child visit.

What happens during the appointment?

  • Bring your child’s completed Pre-Participation Physical Evaluation form with you. Write down any important medical information like past surgeries, injuries, or illnesses, and any family history of heart disease should be reviewed. Write down any questions you may have to discuss with the doctor.
  • At the appointment, the doctor will check your child’s:
    • Vitals: height, weight, pulse, and blood pressure
    • Eyes: if your child may need corrective lenses or a new prescription
    • Medical history
    • Fitness: heart, lungs, abdomen, joints, flexibility, strength, and reflexes             
  • This is also a good time to talk with your child’s doctor about any concerns for your child’s new or ongoing activity or sport, such as:
    • Concussions
    • Special needs or disabilities       
  • Your NOAH provider may also request lab work for your child or refer them to a specialist for further evaluation. If needed, your NOAH Care Team will help set up the next steps for this, and most children are able to play after this extra clearance.

Safe and healthy participation in sports and physical activities is the goal, so get your child’s physical scheduled with your NOAH provider and enjoy watching them play and have fun.

Charcuterie – The New PB & J

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A French term roughly translated as cured meat, charcuterie found popularity back in the 15th century largely due to its ability to be stored at room temperature. While lack of refrigeration is no longer a factor, charcuterie is all the rage these days. From casual at home snacking to formal black-tie events and every kind of restaurant in between, you’ll find yourself enjoying little bits of a lot of things rather than meal-sized portions. Even better, we don’t have to eat what we don’t like. Bingo! This type of eating is perfect for picky eaters – especially kids.

Packing the perfect lunch at 6 a.m. while trying to get your kids (and maybe even yourself) out the door can be challenging. What’s worse is finding the same perfectly packed lunch untouched at the end of the day because “effective immediately, your child no longer likes _________” (insert item here).

With picky eaters and food allergies, the traditional peanut butter and jelly might not make the grade anymore. Next time you’re packing school lunch, mix it up with charcuterie-inspired options. Even if two or three items come home, you can rest assured that your child had at least some nourishment during the day.

Choose one from each column for a well-balanced lunch:

FruitsVegetablesProteinDairyGrains
GrapesCarrot SticksBeef JerkyString CheeseWhole Grain Crackers
Apple SlicesSnap PeasCubed Chicken BreastYogurtPretzels
Cubed MelonBroccoli FloretsEdamameCheese Slices or CubesPopcorn
Raisins or Dried CranberriesJicama SticksAlmondsYogurt or Sour Cream Based Ranch DipDry Cereal (low sugar)
BerriesEdamameTofuCottage CheeseWhole Grain Toaster Waffle
Sliced BananasSliced Bell PeppersHard Boiled Egg SlicesLow-Fat Cream CheesePita Chips

How to Pack

For a simple, disposable option – fill sandwich or snack size bags with dry ingredients and disposable two-ounce sauce cups with sauces and other ingredients that might leak or spill. Pack it all in a paper lunch bag and skip the dirty dishes.

Reusable lunch containers are the perfect size – just fill with disposable or reusable cupcake liners to create individual cups for each food. Or try two-ounce little containers that come with lids. Reusable containers are easy to find and won’t break the bank – especially if you want to trash any that have been lurking in the bottom of a backpack for two weeks.

For items that need to stay cold, a frozen bottle of water is a perfect option and makes for an icy cold drink at lunchtime.

Looking for more ideas to enhance your child’s lunch options? NOAH’s team of registered dietitians are available for creative suggestions. Schedule an appointment today!

Maintaining a Healthy Prostate

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By Jason Pawloski, RDN | Registered Dietitian

June is Men’s Health Month, so we’re taking a moment to highlight the importance of screenings and eating healthful to prevent some of the common health concerns men experience.

Prostate Cancer

Prostate cancer is a type of cancer that develops in the prostate gland, which is a small walnut-shaped gland found in men. Prostate cancer occurs when the cells in the prostate gland start to grow uncontrollably. These abnormal cells can form a tumor and, if left untreated, may spread to other parts of the body. Although prostate cancer is the second most common type of cancer in men, it often grows slowly and may not cause significant symptoms in the early stages.

Prostate cancer that’s more advanced may exhibit signs and symptoms such as:

  • Trouble urinating
  • Blood in the urine
  • Losing weight without trying
  • Bone pain
  • Erectile dysfunction

Erectile Dysfunction

Unfortunately, estimates suggest that about 40% of men will experience some degree of erectile dysfunction (ED) by the age of 40, and up to 70% of men will likely experience this problem by the age of 70 years old. Frequent erectile dysfunction, however, can be a sign of health problems that need treatment.

Prostate cancer and erectile dysfunction might not always be preventable, but there are some things you can do to reduce your risk.

Reduce Your Risk

Start by eating a heart healthy diet! In many cases, ED results from vascular disease. So, in other words, what foods are good for heart health are also great for proper blood flow and sexual health.

By eating a high fiber diet, low in saturated fats, and including various sources of heart healthy fats, this may help to protect against prostate cancer and erectile dysfunction.

  • For a heart healthy diet:
    • Eat at least five servings of fruits and vegetables per day (more is better!)
    • Choose more whole grains – brown rice, whole wheat, oats, quinoa, etc.
    • Eat essential fats daily – fish, nuts, seeds, avocados, olive oil
    • Limit intake of refined grains and added sugars
    • Limit intake of processed meats, red meats, and high fat dairy

In general, a healthful diet can be helpful for preventing so many different chronic conditions, not just for preventing cancer and erectile dysfunction. Schedule an appointment with a NOAH Registered Dietitian for expert guidance and support in navigating men’s health and nutrition-related matters.