Wellness
Fighting Colds, Flu and Allergies with Nutrition By Kay Gay, RD/LD
“You are what you eat.” –Author Unknown We can only speculate who the first person was to coin this phrase. And, one would hope to not be labeled a fruit while consuming healthy berries and sweet melons. The truth is that nutrition makes all the difference in the body’s ability to ward off infection and illness. Two nutrients in particular that contribute strength to our immune systems are Vitamin C and Zinc. Vitamin C is an antioxidant that is necessary for development and repair of all body tissues. It also protects against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants. The RDA (The Recommended Dietary Allowance) for vitamins reflects how much of each vitamin most people should get each day. While the RDA for vitamin C is 75 to 90mg per day for adults, researchers suggest that a range from 500 to 2,000mg will reap health benefits without adverse effects. However, more than that can cause stomach upset and diarrhea. Top 5 Vitamin C-Dense Foods: 1. Papaya – 188mg / 1 whole 2. Orange Juice – 124mg / cup 3. Cantaloupe – 113mg / half-melon 4. Broccoli – 98mg / cup 5. Brussels Sprouts – 97mg / cup (cooked)
Zinc is everywhere in the body, working as a co-enzyme to facilitate thousands of metabolic processes. Of its multitude of functions, zinc’s closest tie is to protein and amino acids (the end product of protein breakdown), forming antibodies that bind to specific foreign particles such as viruses and bacteria to help the body’s immune system. Zinc also changes the form of folacin (folic acid) in order that it may cross cell membranes and effectively be used to combat anemia. It helps the function of white blood cells, as well, which are vital in immune protection. The RDA for zinc (for adults older than 19 years of age) is 11mg for men and 8mg for women. Top 5 Zinc-Dense Foods: 1. Raw Oysters – 74.4mg / cup 2. Sirloin Steak – 13.38 / 8oz serving 3. Canned Crab Meat – 5.13mg / cup 4. Beef Pot Roasts – 5.09mg / 3oz serving 5. Hamburger Patty – 5.01mg / 4 oz serving How To Get More Fruits & Veggies Into Your Diet: • Add pureed or grated fruits and vegetables to recipes for muffins, soup or sauces • Frozen fruit slices make a great snack (i.e. frozen raisins, chocolate-covered apple slices) • Use dark lettuce or spinach on all sandwiches; shredded broccoli slaw also goes great on sandwiches • Eat raw veggies with hummus or salsa Avoid falling into the 80 to 90 percent of adults who do not get the recommended nine servings of fruits and vegetables daily. Try a new way each week to include healthy foods and enjoy the benefits that come to you!
Advance Directives
What’s the difference between a living will and a DNR? By Patricia Poertner, LSW / Senior Director of Resident Services We typically have no difficulty making plans for the future when it comes to something fun like a much-needed vacation. However, there is a greater tendency to procrastinate regarding decisions about end-of-life care, despite its obvious importance. I am frequently asked about the difference between a living will and a DNR (do-not-resuscitate) order, so I thought I would address the subject in this article. 14 BUTTERFIELD LIFE
MARCH + APRIL 2013
First, let me mention some general information about advance directives – the legal documents that allow you to give directions for your future medical care. There are two general types of advance directives: a living will and a durable power of attorney (POA) for health care (sometimes called a health-care proxy). The durable POA for health care allows you to name a person to make your medical decisions for you if