health tips

Today’s Health Tip ~ Why Manganese is Part of a Healthy Diet

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Manganese is a trace mineral necessary for many bodily processes, like nervous system function and maintaining healthy immunity. Your body stores some manganese in your organs and bones, however, you need to get adequate amounts from your diet. . . . Our bodies need manganese for healthy bones and cartilage in addition to other vitamins and minerals.

Many foods contain manganese: These foods are healthy options to meet your daily requirement.

  1. Mussels  – Many types of shellfish have high manganese levels. With 5.8 milligrams, a three-ounce serving of mussels offers more than 250% of your daily requirement. Cooked oysters and clams are great options too, with up to 1 milligram for the same serving.
  2. Brown Rice -Brown rice  contains manganese; with 1 cup of cooked brown rice adding 2.2 milligrams to your meal, compared to white rice at 0.6 milligrams.
  3. Hazelnuts  – With 1.6 milligrams per ounce, about 12 hazelnuts can meet 70% of your daily manganese requirement. Pecans are high in the mineral as well, with 1.1 milligrams per serving, and peanuts — whether eaten from the bag or whipped into peanut butter — contain 0.5 milligrams per ounce.
  4. Chickpeas – Protein-rich chickpeas are a versatile legume. A half-cup of chickpeas has 0.9 milligrams of manganese, nearly 40% of your daily value. Depending on what’s in your pantry, you can also get manganese from other legumes. A half-cup of lentils has 0.5 milligrams and kidney beans offer 0.3 milligrams in the same portion.
  5. Spinach – Cooked spinach is a concentrated source of many nutrients, including high amounts of vitamin A and fiber. A half-cup also has 0.8 milligrams of manganese, 35% of what you need each day. If you prefer your greens uncooked, raw kale is a good alternative with 0.2 milligrams per cup.
  6. Pineapple – A half-cup of raw pineapple chunks comes with 0.8 milligrams of manganese. Many other fruits can add toward your daily total as well, including blueberries with 0.3 milligrams per half-cup and a medium apple with 0.1 milligrams.
  7. Whole Wheat Bread – Just one slice of whole wheat bread contains 0.7 milligrams of manganese, therefore, using two in a sandwich has about two-thirds of what you need for the day. Research shows that getting enough whole grains in your diet may reduce your risk of chronic diseases like heart disease or cancer.
  8. Black Tea – If you start your day with a cup of black tea, you’re already 22% of your way toward your total manganese requirement. With 0.5 milligrams of manganese, black tea also beats out brewed coffee, which has 0.1 milligrams per cup.
  9. Potatoes – A medium baked potato has 0.3 grams of manganese, but make sure to eat it with the skin. Along with much of the potato’s manganese content, potato skins have higher levels of fiber, iron, and vitamins C and B6 than the inner flesh.

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Today’s Health Tip ~ Be Empowered About Your Health

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Marisa Zeppieri-Caruana

Marisa Zeppieri-Caruana is the face behind LupusChick.com, Zeppieri-Caruana, 36, of New York, is also a board member of the Lupus Foundation of America’s Florida chapter. “I’ve created the acronym HEALING as a reminder of my favorite tips. It has helped me receive excellent care and improved health outcomes:

H – A Health summary is vital. List conditions, medicines, doctors, interventions, etc.
E – Become the ‘Expert’ in you! Research your disease, medications and alternative therapies.
A – Accept support; having a health advocate is crucial during emergencies.
L – Look for a second opinion if necessary.
I – Involve yourself. Most physicians appreciate patients who collaborate and take an active role in their care.
N – Say ‘No!’ when something doesn’t feel right.
G –  Give thanks to good medical providers. ‘Thank you’ can make all the difference.”

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Today’s Health Tip ~ Get a Second Opinion

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Make Your Own Medical Decisions

Trisha Torrey, a 60-something patient advocate in Baldwinsville, New York, is author of “Every Patient’s Advocate.”  She said, “In 2004, I was diagnosed with a rare form of lymphoma with a prognosis of only a few months. I had never dealt with anything so difficult and just went along with everything I was told by the oncologist, just short of starting chemo. To this day I don’t know why, but I decided to get a second opinion before consenting to treatment. Turned out I didn’t have cancer after all. So the most important lesson I can share is to be fully engaged in every medical decision you must make, create decision-points yourself and always get a second opinion if your recommended treatment is invasive, toxic or long term.”

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Today’s Health Tip ~ Preventing Muscle Loss as You Age

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Maintaining Muscle Mass as You Age

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve. This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein. Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis.

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Today’s Health Tip ~ 10 Healthy Eating Tips

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10 Tips for Healthy Eating

1. Choose good carbs, not no carbs. Whole grains are your best bet.

2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.

3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.

4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.

5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.

6. Calcium is important. But milk isn’t the only, or even best, source.

7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.

8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.

9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.

10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

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