Health Blog

Finding the Humor in Hospice


Isn’t one of the best things to do in life to laugh at ourselves? If we have no sense of humor, then who are we? Although we in no way are claiming that hospice care is anything to joke Read more

Animal Therapy Benefits for Hospice Care


We have heard of therapy puppies and cats but never a therapy duck! Meet Webster, the mallard duck that wandered into Johnston’s WesleyLife as the new pet therapy volunteer. What is so interesting about Webster is that you can Read more

Home Health Care to be Revolutionized with Smartwatch Technology


Watches are in and they are no stranger to helping people out; especially home health care patients. It seems as though necklaces aka life alert systems are a thing of the past thanks to Samsung and their recent partnership Read more

Home Health Care to Get "Uberized" in the Future: What Does This Mean?


Improvements in technology seem to be bettering the quality of everything in life these days when it comes to convenience and control. In an attempt to “uberize” the healthcare system, well-known company Axxess, intends on appealing to the convenience Read more

3 Healthy Tips to Help You Spring into Spring

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Spring is in the air, and what better time than now to consider some healthy lifestyle tips to help you feel your best and enjoy the warming weather. Whether you are a professional caregiver or a person in need of Phoenix home care, a healthy lifestyle is always something to consider. It can be easy and fun to start new healthy habits.

Sprouting

 Sprouting at home is one of the easiest and healthiest ways to start a new healthy habit. Its also fun to watch your sprouts grow and gives a sense of connection to your food. All you need to begin sprouting at home is a one quart, wide mouth mason jar and a sprouting lid, or a lid with a screen to allow water drainage and air flow.

 Many kinds of seeds, nuts and beans can be sprouted and eatable within a few short days. Sprouting actually increases the nutrition of the food by activating the germination process. Mung beans, broccoli seeds, alfalfa and radish seeds are healthy and easy options to start with. Simply soak your beans or seeds in the jar overnight or for about 10 hours, and drain. Continue to rinse the sprouts twice a day, and try to spread them in an even layer horizontally in the jar. Within a few days you will notice the seeds begin to germinate. Most sprouts are ideal to consume within 3-7 days, and can last even longer when stored in the fridge.

Eating Organic Fruits and Vegetables

 Another healthy home tip to consider is buying organic fruits and vegetables when possible. Many common fruits and vegetables that are conventionally grown contain trace amounts of pesticides, even after being washed. There is a list known as the Dirty Dozen that addresses foods with the highest risk of pesticide contamination. These foods should be purchased as certified USDA Organic when possible to avoid exposure to toxic chemicals. There is also a list known as the Clean Fifteen that addresses foods with the lowest risk of contamination, and can be purchased conventionally grown. Organic food is often times more expensive than conventionally grown, but the high quality and safety of organic food is a powerful investment to make in your personal health.

Fun in The Sun

 Don’t forget to get outside and enjoy those sunny days! Before the heat of summer sets in, take advantage of the great outdoors. Our bodies benefit from exposure to direct sunlight in small doses. When exposed to direct sunlight, our skin produces vitamin D, beta-endorphins which elevate our mood, nitric oxide which can lower blood pressure, and host of other chemicals that aren’t taken in with a vitamin D supplement. You can start with ten to fifteen minutes of unprotected sun exposure per day. After that, it is recommended to use sunblock or cover up with hats, long sleeves and pants. If you are someone who needs assistance with getting in and out of the house, our Phoenix home health care professionals would be happy to assist you in having some fun in the sun and enjoying the outdoors.

Everyone can benefit from healthy lifestyle habits. These are just a few examples of ways to start feeling your best to enjoy the Spring weather. This month, March, is National Nutrition Month, so there’s no better time to get healthy than now.  For more information on health tips or our services, experience, or rates, call (602) 396-5742, or fill out our contact form. We look forward to serving you.


March is National Nutrition Month

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March is National Nutrition Month, which is an education and information campaign created annually by the Academy of Nutrition and Dietetics. This year’s theme strives to help people manage their weight successfully and reduce their risk of chronic disease while promoting general health. Consuming fewer calories, getting daily exercise and making educated food choices are part of this year’s goals. There are many easy ways to engage in a healthy lifestyle.

Cut the Calories Without Going Hungry

 Cutting down on calories is an easy way to feel better and prevent unnecessary weight gain. There is more to reducing caloric intake than just simply  “eating less.” Making simple choices in what foods you eat is easier than depraving yourself from eating. Eating plenty of fruits and vegetables over processed snacks and red meat is a healthy way to cut calories. Snacking on fruit before every meal is a great way to reduce cravings and eat more sensibly at meal time. Try an apple 15 minutes before lunch to curb a ravenous appetite.

Daily Exercise

 Daily exercise is important for a healthy cardiovascular system. Elevating your heart rate for 20 to 30 minutes a day is a clinically researched way to promote heart health. If you are someone who needs home assistance, one of our processional caregivers would be glad to assist you with an exercise routine. Strengthening therapy is just one of many medical services provided by our Phoenix home health care professionals.

 Informed Decisions

 Making educated food choices is important to a healthy lifestyle. Make sure to know your body’s caloric and nutritional needs by talking to your doctor or a health care professional. Eating organic food is a great way to provide wholesome nutrition to your body without the risk of contamination from toxic pesticides. Eating a plant based diet is also a great way to cut down on calories and give your body the nutrition it needs. Cut down on processed and packaged foods and stick to the ones that can be found at local farmers’ market.

Cutting calories, daily exercise and making informed decisions when buying food are all stepping stones to a healthy lifestyle. The food we eat is directly connected to how we feel and the health of our bodies. Let this National Nutritional Month be an inspiration to start some new healthy habits. To find out more about our Phoenix home health services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


Why Fall Prevention is So Important

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February is National Senior Independence Month, and while many are doing their part in promoting healthy living, caregiving and exercise, it is equally important to stress the risk of falls, and to join in promoting fall prevention this month. According to the CDC, one out of every three adults age 65 and over falls each year. Falling is also the leading cause of accident related deaths for this age group. This makes falling one of the single highest threats to the independence of seniors. It is for this reason that we are going to dedicate an entire blog post to the topic of fall prevention this month; in spreading awareness, and helping prevent accidents, while promoting senior independence.

Important Statistics

According to the CDC, falling is a serious and costly issue facing those 65 and older, and their website has listed the following shocking statistics:

  • 1 of 5 falls causes a serious injury–broken bones or a head injury.
  • Over 300,000 seniors are hospitalized annually for hip fractures.
  • Nearly 3 million seniors are treated in the ER for injuries resulting from a fall.
  • Over 800,000 seniors are hospitalized yearly for fall injuries. Hip fractures and head injuries are the most common.
  • Over 95% of hip fractures are caused from falling, and usually onto one’s side.
  • The most common cause for traumatic brain injuries is falling.
  • The annual cost incurred from fall injuries is $31 billion. 2/3 of this results from hospital costs.

After a Fall

After a person falls, they are likely to suffer from broken bones. Common breaks from falling include wrists, arms, hips and ankles. They may also suffer a head injury. Head injuries can be serious, and medications such as blood thinners can make them even more dangerous. If a senior has hit their head, they should see a doctor immediately to rule out brain injury. Even if the senior has fallen and was lucky enough to escape serious injury, a fall can have debilitating mental effects that could cause the person to become fearful of falling again. This is likely to interfere with their normal daily routines, and cause them to become less active. Being less active is only going to increase their risk of a future fall more in the long run, so a good therapist may be essential after a loved one has experienced a fall.

Risk Factors

The Center for Disease Control has identified the following factors for increased risk of falling. Most falls are the result of a combination of risk factors, and the more factors someone has, the higher their risk of experiencing a fall.

  • Vitamin D deficiency
  • Weak lower body
  • Troubles walking or balancing
  • Foot pain, or poorly made footwear
  • Medications that affect one’s balance (over-the-counter or prescription)
  • Home hazards
    • Uneven or broken steps
    • Lack of handrails next to stairs or in the bathroom
    • Throw rugs or clutter that one may trip over

Fall Prevention

The best way to help your loved one to prevent a fall is to evaluate their risk first in their home, and second with their medical doctor. You may want to ask a Phoenix home health care professional to evaluate your loved one’s home. You may even want to hire a Phoenix home care provider to visit the home of your loved one on a regular basis to clean, or assist them during daily tasks that open them up to greater risk for falling. Your doctor can help you find ways to reduce fall risk around the home, and you may want to review the medications your loved one is taking, and add a vitamin D supplement into their daily diet. The biggest factor in reducing the risk of falling is exercise. Tai Chi is great for helping increase lower body strength and balance.

For more information on preventing falls, our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.

 


February is National Senior Independence Month

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February is a month that is dedicated to celebrating senior independence, and putting a bit of extra time into promoting and assisting a senior in your life in any way that helps with their independence in staying at home, while receiving the care that they need. As caregivers and Phoenix home health care professionals, we are extra excited about February, and have a variety of suggestions for ways that you can join in and promote senior independence this month as well.

If you have a special senior in your life that you would like to see stay in their home, and out of hospice care, it would be a good idea to take an assessment of their needs. A needs assessment can help you to better understand the daily struggles your loved one faces, and also where they might have needs for greater health and safety in their normal routines. If you’re unsure of how to conduct a thorough needs assessment, contact your local Phoenix home care professionals, and they can send someone to the home of your special senior to conduct a needs assessment and consultation for free.

There are likely to be a variety of medical and non-medical services required in the home of your loved one, and deciding whether to help with some of these tasks, or to hire a caregiver is going to be your next decision. You may even want to split up some of the tasks between yourself and family members, while adding the help of a professional caregiver. Things like grocery shopping, laundry, cooking, cleaning the home, and administering meds may sound like reasonable tasks that you can handle, while the more medical needs will require the help of a medical caregiver. There are also a variety of non-medical needs your loved one may have, such as having someone there to help them dress each day and to bathe, that you may want to hire a caregiver to help with.

Another great way to help promote independence in seniors this month is to help promote a decent amount of exercise into their daily routines. This is something you will want to discuss with your loved one’s doctor first, to ensure they aren’t over exerting themselves, or bringing extra risk to a health condition. Any amount of consistent exercise has been found to be the single most important factor for those over 65 in promoting independence, longevity and reducing the risk of falls. Falling is one of the most prevalent risk factors for seniors, and is the biggest cause of injury death for this age group.

National Senior Independence Month will be more effective the more it is acknowledged and observed, so spreading the word is another great way to help promote awareness. A great way to spread awareness is by asking your municipal government to declare February as Senior Independence Month in your city or town. Here is a great example of a proclamation that you may use to spread the word to your local community.

Every bit of help in spreading awareness about Senior Independence Month is certainly appreciated. And for those of you who do not have a special senior in your life, but would like to help in promoting senior independence in your community, look no further than your local YMCA. They offer a SilverSneakers Fitness Program for those 65 and older, and you can get involved by volunteering, and helping facilitate senior fitness in any way that you can. If you would like more information on National Senior Independence Month, or our services, experience, or rates, call (602) 396-5742, or fill out our contact form. We look forward to serving you.

 


Hiring a Caregiver Can Make 2017 Your Best Year Ever

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Now that 2017 is here, many of us are trying to make fresh, new starts. It’s never been a better time to ask for a bit of extra help with the things you simply do not have time for, or maybe need some extra assistance with from time to time. That is why 2017 is the year to give yourself the gift of a caregiver. There is no shame in having an extra hand around the home, and it could do wonders for your psyche and physical health.

If you or a loved one have a physical or mental disability, and you’d like some assistance around your home with medical, or non-medical services, Phoenix home care professionals are available to come to your home whenever you need someone, and even offer an emergency, on-call nurse 24/7. You never have to be alone, or do things on your own again. There are several medical and non-medical services that an in-home caregiver may provide, depending upon your own personal needs.

Hiring a caregiver can make your life better, and this year better than ever in a variety of ways, for a variety of people.

If you’ve been taking care of a family member or loved one who is ill, you may simply need a break from the caretaking so that you can focus on you, and better be there for your loved one as a companion who is refreshed, and accomplishing all they wish to get done and become this year.

If you’re having medical difficulties, a caregiver can give you the relief of getting the things done that you need done in order to live a fully functioning and enriched life. You may even want to give your loved one a break if you’ve been under the care of a family member or spouse, and give each other space so that when you are together again, your relationship will be back to a state of normalcy, and you may even be able to find a new, enriching way of spending time together that isn’t based upon need.

If you simply feel like you could use an extra hand around the house because you’d rather focus your attention elsewhere, a caregiver could come and help in a variety of non-medical ways also. You could even have one caregiver helping with medical needs, and another with the non-medical needs. Non-medical needs include driving, shopping, errands, meal-planning, cooking, cleaning, companionship, tucking one in at night, helping someone with childcare, or special needs children, and even help with grooming and personal care. These are often the things that relatives become burnt out with when they are doing everything on their own every day. You don’t have to do it on your own anymore. There are Phoenix home health care professionals available to help you.

For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


5 New Year’s Resolutions for Better Health

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Phoenix Home Health (Small)

Now that 2017 is in full swing, there’s likely a list of resolutions you’ve made to help make 2017 the best year yet. Perhaps you’re already working away at your list of changes you’d like to make, or maybe you’ve only looked at it, and haven’t started on it yet. Either situation is fine, as starting slow with an intention is the best way to implement long-term change this year. For those of you who have resolutions surrounding bettering or maintaining your health, here are 5 resolutions that will give you the health boost you need, and the motivation to start working away at the rest of your list.

Get 15-20 Minutes of Direct Sun Per Day

In order for our bodies to absorb enough of the vitamin D we need, a nice dose of 15-20 minutes (depending on your skin’s pigment type) of direct sun exposure at the height of UV exposure in the afternoon (without sunscreen) is needed. If you’re going to be out any longer, put on some sunscreen after the first 15 minutes, as it blocks the absorption of vitamin D. There are other ways to get vitamin D from foods, but this is the fastest, easiest way. It is also a great way to combat certain medical problems that may present in the future. This is especially important for females, as 50% are not getting enough vitamin D.

Make Sure You’re Getting Enough Sleep

Sleep is one of the best things you can do for your body and mind. Sure, we don’t want to oversleep and hibernate all day, but we should be getting 7-9 hours of sleep per day. When this is lacking, a sleep deficit can build up, and negative health issues may become present. Sleep research scientists have found that women need a bit more sleep than males, by about 20 minutes.

Exercise for 20 Minutes Per Day

Cardiovascular health drastically improves if we are exercising to increase our heart rate for at least 20 minutes per day. A 20-minute walk per day is powerful enough to save 37,000 lives per year, and ward off several health issues. If you’re looking to get into greater shape in 20 per minutes a day, try interval training; elevating your heart rate to 90% capacity for one minute, then cooling down for another minute, and repeating 10 times. For optimal cardio workout results without intervals, try going for 30 straight minutes per day.

Drink One Green Smoothie Per Day

Replacing one meal or snack per day with a green smoothie is a great way to get your daily dose of fruits, vegetables, and essential nutrients in a delicious drink that you can take with you on the go when you’re pressed for time. Depending on what you like, try blending in fresh or frozen organic berries, bananas, kale, or spinach (any leafy green) and either fresh-squeezed fruit juice, or almond milk. You can add extra anti-oxidants to your drink with chia seeds, acai berries, wheatgrass, turmeric root, ginger and more. Some even like to add a bit of avocado, avocado oil or flaxseed oil for Omega-3. Local organic honey is also great for those with allergies, and fresh coconut, in moderation, gives a great health boost. It may not sound as delicious as it is, but the berries completely overpower the taste of the vegetables. For those of you with nut allergies, soy milk, coconut water, or vegetable juice may be used as a healthy and delicious substitute. If this sounds like too much work, we’d be happy to send over one of our Phoenix home health care providers to assist. They can not only make the smoothies for you, but also go to the grocery store for the supplies, and even assist with the other resolutions listed above.

Practice Mindfulness: Indulging in a Hobby You Enjoy

The act of mindfulness is a powerful tool in grounding and centering when you are feeling overwhelmed, or just not feeling motivated to make the powerful changes you’ve set out to achieve in 2017. Take a few minutes per day to ground yourself, state an intention for the day, and indulge in a bit of you time–no matter how much time you have. Whatever it is that you enjoy, allow yourself a defined amount of time to focus solely on this without any distractions or guilt. This could be painting, playing a game, making crafts, watching a favorite show, spending time in nature, participating in a sport, knitting, writing, reading, playing with your pets or children, or chatting on the phone with a friend. Whatever it is that you set out to do for yourself each day, be sure to schedule it in as a priority for you, as you would anything else. You owe it to yourself to do something each day that brings you joy and helps you stay present–in the here and now. If you’re having difficulty doing things you once could, a Phoenix home care provider is available to come to your home and help, even if companionship is all you’re seeking.

You owe it to yourself to indulge in the 5 following activities. They do not have to take up too much time each day, may be multitasked together into just a few activities, and you never have to do them alone if you’re unable or unwilling to. We are here for you. For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


5 Non-Medical Homecare Services for the Holiday Season

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The holidays are officially in full swing and that means that we often have far more work to do than we can realistically accomplish on our own. From holiday party planning, visits with friends and family, and all of the household chores and maintenance that come with this time of year, it’s often helpful to have an extra hand for you or a loved one you take care of this time of year. This is something a good Phoenix home health care provider could accomplish for you in accordance with your own schedule.

A trained professional caregiver could not only help provide medical care for a loved one this holiday, but there are also several non-medical services available to you as well. In terms of Phoenix home care, you could hire out, or outsource a variety of tasks this year. Such non-medical services provided by such a caregiver include:

  • Personal care assistance: This involves the basic tasks of personal grooming and care such as:
    • Bathing
    • Hair care
    • Helping one to dress
    • Shaving
    • Skin care
    • Helping one to the toilet
    • Reminding or administering medications
    • Feeding
    • Nail care

 

  • Homemaker tasks: These include household chores and duties such as:
    • Light cleaning and housekeeping
    • Meal planning and prep
    • Dusting
    • Vacuuming and mopping floors
    • Doing the laundry
    • Dishwashing
    • Running errands
    • Grocery shopping
    • Making the bed
    • Changing bed linens

 

  • Miscellaneous services: These are various tasks you may not have time to complete this time of year such as:
    • Care after a surgery for yourself or a loved one
    • Child care for when you little one becomes ill
    • Newborn care
    • Companionship
    • Wake up calls
    • Tucking you, or a loved one, in at night
    • Driving you or a loved one to appointments and such
    • Live-in caregiver services

 

Regardless of your level of need this holiday season, you are welcome to give MD Home Health/Home Assist a call for a free consultation. We will come to your home and sit down with you to develop a package and schedule of services that is perfect for your needs. You don’t have to do everything alone this year. Help is available and you owe it to yourself to take advantage of it.

For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


5 Gifts Your Caregiver Will Love this Holiday

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The holidays are just a couple weeks away, and you may be wondering what to get your Phoenix home health caregiver. Well, you are in luck because we have 5 gift ideas that would be ideal for anyone in a helping profession.

It is imperative for caregivers to rejuvenate and recharge with some healthy self-care during their down time. The following gift ideas will that you truly appreciate the services your Phoenix health caregiver provides, while nudging them toward a bit of self-indulgent care for themselves this holiday season.

A Trip to the Spa

Nothing helps calm and relax a caregiver like a day, or even hour, at the spa. Whether it’s a facial, mud bath or a massage, your caregiver will have a chance to unwind, rejuvenate, and come back to work feeling better than ever. When your caregiver is feeling recharged, he/she will have more energy to put into helping you as well, so really sending them to a spa is a win-win for all.

A Vacation

Getting away and seeing a place or land one has never set foot on before can be one of the best ways to recharge and indulge in a bit of self-care. Perhaps your caregiver would like to spend a week touring pyramids, or even a mini-vacation for 2-3 days. Whatever your budget and schedule allows, your caregiver would likely enjoy some time away to gain some new perspective on life. Chances are that once they return home they will find that they appreciate their own surroundings a bit more as well, and they just might even miss you!

A Gym Membership

Exercise is one of the best ways to take care of yourself, and chances are your caregiver is so focused on caring for the needs of others, that they have let their own needs slide a bit. A gym membership is a great way to let your caregiver know that it is OK to take time away from helping others to focus on their own health and needs. Whether it’s a spinning class before or after work, or just a place they can go to do some cardio or lift weights on the weekends, your caregiver is sure to end up feeling more energized and capable of carrying out their duties once they begin to incorporate exercise into their weekly routine.

A Club Membership

Whatever indulgence it is that your caregiver fancies, there is likely to be a club out there designed just for them in this day in age. Whether it’s a wine club, a gourmet food club, or even just a Costco membership, this gift will show your caregiver that you care, while being practical in helping them save money on the things they love to buy most.

A Food Delivery Service

If your caregiver works many hours, they may not have much time to do things such as grocery shopping, cooking or feeding their beloved pets the healthy meals they wish that they could. All of this could be solved with a delivery service. Whether it’s specially prepared meals of a specific diet, healthy pet food delivery (yes, this really exists) or just a gift certificate for Chinese or pizza delivery, your caregiver will appreciate the time saved from preparing their own meals.

If you don’t have a caregiver to buy gift for but would like to, we’d be happy to remedy this for you. For more information on our services, experience, or rates, call (602) 396-5742 or fill out our contact form. We look forward to serving you.


10 Things that Burn 500+ Calories

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Summer may be over, and while cooler days allow for big comfy sweaters, we shouldn’t throw away our exercise routines–especially with the holidays around the corner. Since it requires the burning of 3500 calories to lose one pound, a healthy goal is to burn 500 extra calories per day. This may sound like a lot of hard work, but it doesn’t have to be. Not if you choose activities you truly enjoy, and work them into your daily routine. Here’s a list of 10 activities which burn 500 calories, and are easy to fit into anyone’s daily routine.

(Keep in mind that the more a person weights, the more calories these activities will burn. The following are calculated for women weighting 135 lb.)

Shoveling Snow

While this may not sound like a fun past-time, it is certainly a necessity in areas that experience winter snowfall. Shoveling snow is a great way to maintain your home, and burn 500 calories if you do it for 80 minutes.

Surfing

For those of you lucky enough to experience warm weather year-round, or tolerable weather to surf in a wet suit, grab a surf board and catch some waves. One hour of this activity will burn your 500 calories for the day and leave you feeling cleansed and refreshed.

Running

This is one of the fastest ways to burn 500 calories, as it only takes 30 minutes. Running may not be for everyone, so if this isn’t your thing, don’t do it. You may also opt for jogging instead, which takes 60 minutes. The important thing is that you find an activity that you enjoy.

Cycling

Those who don’t like to run may prefer cycling instead. You may decide to take your bike out for a nice ride, or take a high intensity spinning class. Spinning classes can burn you over 700 calories in 45 minutes to an hour, while a bike ride can burn you anywhere from 250 to nearly 800 calories in an hour.

Dancing

If dancing is a passion of yours, it may not even feel like you’re exercising. Depending upon the style of dance you choose, you could burn 200-800 calories per hour. Slow dancing is on the lower end, while intricate, fast-paced dancing is on the higher end. To burn 500 calories, crank up your favorite dance tunes, and cut a rug.

Aerobics

This can be a fun and energizing way to burn calories. The duration of time needed to burn 500 calories depends upon the type of aerobics you choose. Step aerobics only takes approx. 50 minutes, while something less intense like water aerobics takes about two hours.

Horseback Riding

If you love horses, this is another activity that will not feel like working out. Take your horse out for a ride for two hours, and you’ve burned your calories for the day.

Tennis & Volleyball

These sports can be a lot of fun, and take roughly one hour to burn 500 calories. They also require multiple people, so they can be a lot of fun to do with friends, and may not feel like a workout. It also helps motivation to have friends to make plans with.

Hiking or Rock Climbing

Outdoor enthusiasts will love these. Hiking can take about 2 hours to burn 500 calories, while rock climbing takes about an hour.

If any of these activities sound exhausting to do for an hour or longer at a time, try breaking them up into 20-30 segments throughout the day. Also, before beginning any new exercise, be sure to consult your doctor, or a Phoenix home health care provider. If you’d like some extra motivation or assistance, our non-medical service caregivers in Phoenix can provide home care. Give us a call today, or fill out our contact form.


5 Thanksgiving Day Diet Hacks

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Thanksgiving is just around the corner, and that means family and friends will be gathering together, giving thanks for their blessings, and feasting on approx. 4,500 calories each.  That’s two to three times what the average person needs in an entire day. So how does one enjoy this long celebrated tradition without overdoing it? With these handy dandy Thanksgiving Day health hacks. Now you can have your cake, and eat it.

More Lemons Please

Research shows the body must maintain a slightly alkaline pH balance for optimal health. Most people may not realize the pH balance of what they’re eating. It would be well worth the read to sit down and view a food pH balance chart. In the meantime, know that raw fruits and vegetables are most likely to be alkaline, while processed foods, sweets, meats, sodas, dairy and grains tend to be acidic. One can balance out the high acidity levels in their body by adding lots of fresh lemon to their water. Water is neutral in pH, and lemons are as high on the alkaline scale as it gets. Another high alkaline substance is baking soda, but lemons are much more delicious. You can also balance your body’s pH by drinking a shot of organic apple cider vinegar. This tastes better if you dilute it with water, and if you have a straw–use it, as the vinegar can wear away at the enamel of your teeth.

Eat More Veggies

There are likely to be many tempting indulgences available at the table this Thanksgiving, but if you want to maintain a healthy diet, it’s best to load your plate up with as many veggies as possible. A good rule of thumb is to fill your plate 2/3 of the way with veggies, and the rest of your plate with things like turkey, pie, and anything else you choose. If you want to get more alkaline from your veggies, gravitate toward the green leafy kinds like spinach and kale, as they have higher alkaline levels than most. Also, know that canned veggies are acidic, so if you want to stay healthy, go fresh.

Cut it in Half

If your eyes tend to be bigger than your stomach, and you want to try everything your Thanksgiving Day feast has to offer, start by cutting everything in half. Only take half the portion size you think you want. This is especially important for dessert. Chances are that by the time you have finished eating your half-sized portions, your body will tell you that you’re full. It takes about 20 minutes after being full for the signal to reach your brain.

Slow Down

It’s best to eat as slowly as possible. If you eat your meal in less than 20 minutes, you could be overstuffing your stomach, which will only lead to discomfort later. Try chewing slowly, taking breaks between bites, and conversating with others. Another way to ensure you are eating slower is by using chopsticks.

 Say No to Alcohol

At least while you’re eating. Research has shown that drinking alcohol while eating slows down digestion, and disrupts the way the body breaks down calories. This could cause you to feel fuller longer.

If you’d like more health tips, or a Phoenix home care provider to plan meals, shop, and cook for you, give us a call  at 602-396-5742, or fill out our contact form. We look forward to helping you through our Phoenix home health care non-medical services.