Tips to keep soup a healthy option

Soup is back on the menu. Now sold in supermarkets around the world, soups are being served up as a healthy option for quick lunch breaks, for savoring in soup bars or for family meals. However, soup isn't always the light meal it may seem, and some concoctions are wiser choices than others for dieters. Here are a few ways to cut through the marketing spiel and make healthy choices when shopping for soup.

From pumpkin and tomato to vegetable and carrot, the supermarket shelves are full of pre-prepared soups of all kinds. Whether in cartons, cans or served fresh in the chiller cabinet, there are certainly some good-quality soups out there. However, there's also a fair share of soups that are laden with salt and additives with little nutritional value or health benefit. Taking a closer look at the labels is the best way for savvy shoppers to cut through marketing claims like "Mediterranean style" or "Traditional recipe" and pick healthier or lighter options.

Look for 50% vegetables, water, herbs, spices and no additives

Soup has grown in popularity in line with a general desire to eat more healthily and keep waistlines trim. The golden rule when choosing soup is to look at how much of the product is actually made up of vegetables! A vegetable content of at least 50% is the sign of a real soup that won't need to be thickened with artificial additives. If the ingredients are organic and in season, the only additives that should be needed are natural herbs and spices (like coriander, mint, chives, basil, etc.) and a touch of cream for certain recipes. Ingredients like "modified cornstarch, flavors, skim milk powder" should set alarm bells ringing. Another additive to watch out for is a flavor enhancer called glutamate. This is often found in soups, sauces and ready meals, but is considered toxic by certain nutritionists. 

Cheaper options load up on additives and thickeners

Price is a good indicator of quality. At the lower end of the scale, products are made quickly and easily with lots of cheap potatoes. Mid-range or luxury options are more likely to be decent-quality soups that won't lead to weight gain. Some brands also now sell innovative recipes concocted by renowned chefs, all made with quality seasonal produce. Made with fragrant herbs and unusual combinations of ingredients, they can make a nice change from classics like leek and potato, with options including strawberry and tomato gazpacho, chicory and orange soup, curried red lentil soup, etc. Frozen soups are an option too, but stick to blends that use plain, unseasoned or "all natural" vegetables to ensure the same nutritional value as with fresh vegetables.

Tips for keeping home-made soups light and healthy

- Replace potato with zucchini.
- Thicken creamier soups with a little corn flour or starch.
- Don't add any fats (cream, butter, etc.) or grated cheese, try a dash of milk or some reduced-fat soft cheese.
- Boost flavor with a pinch of celery salt, plus herbs and spices like coriander, nutmeg, curry powder, etc.
- Steam vegetables at a low temperature.

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5 Tips to Win at Value Based Purchasing

Value based purchasing is already the reality in many states—and potentially on the horizon for the rest.

For the states currently involved in the value based purchasing pilot, it’s a seismic change—and the stakes are high—but there are ways to manage the transition successfully, according to panelists participating in a July 20 Home Health Care News webinar sponsored by Homecare Homebase.

Value based purchasing, which is currently being piloted in nine states, ties Medicare payments to performance on quality measures. The panelists outlined a five-step approach to winning the value based purchasing game:

1. Educate—The home health industry, in general, has done a poor job educating people on the concept of value based purchasing, said panelist Mike Dordick, executive vice president at health care consulting firm McBee Associates, based in the Philadelphia area.

Quite simply, everybody in the industry should understand what value based purchasing is, he stressed. This includes clinical staff, back office staff, finance staff and billing staff—everybody.

“Even if you’re not in a value based purchasing state, it’s important for staff to just have a general idea of what’s happening with this proposed pilot and the rule overall,” Dordick said. “That’s absolutely No. 1.”

Individual home health agencies should also have data analysts if possible, according to panelist Kate Jones, senior vice president of public policy and research at Baton Rouge, Louisiana-based home health and hospice giant Amedisys, Inc. (Nasdaq: AMED).

“Even if an agency doesn’t have [a data analyst] as a stand-alone role, there should be someone whose job it is to understand how the value based purchasing model is structured,” Jones said. That person could, conceivably, serve as a point person when other employee have questions.

2. Analyze and prioritize—“Nobody can work on improving every measure simultaneously,” Jones said. Start with process measures, she advised, and be sure to create a playbook with improvement strategies for each of the measures.

Similarly, agencies should set specific goals and measure each of the goals’ eventual success, panelist Scott Pattillo, vice president of product management at Homecare Homebase, advised. Achievements that result from these goals should be celebrated, but then agencies should move forward in pursuit of tackling the next goals, he said.

Additionally, it’s wise to focus on measures that are easier to fix first, rather than start with a measure that will take longer to fix.

“Don’t start with a process measure where you’re 20 points behind,” said panelist Luke James, chief strategy officer for Dallas-based Encompass Home Health & Hospice. “That’s not something that you’re going to be able to turn around overnight.”

Also, make sure you are first and foremost analyzing your own data, Dordick stressed—not worrying about the status of your competition.

“You need to know where the competition is, but don’t worry about them—just have an idea,” Dordick said.

3. Engage your staff—“Let’s face it, value based purchasing is a competitive environment,” Jones said. It’s critical to have an engaged staff that is committed to helping your organization succeed.

To succeed, Amedisys encourages “friendly competition” among staff members.

The agency directors use bulletin boards for recognition, and they celebrate successes to generate staff enthusiasm around this effort, Jones said.

4. Use what tools you have at your disposal, and add to your tool kit—Be sure to quantify your progress, Jones said.

“You can use your own reporting capabilities, as well as data from [companies such as] Homecare Homebase to help quantify your progress,” Jones said. Agencies should determine if what they’re doing today in real time will have an impact on the results when they’re eventually published.

“We try to predict where we’re going, instead of looking at where we’ve been,” Jones said.

5. Stay engaged with the information available from the Center for Medicare & Medicaid Innovation (CMMI)—Participate in all of CMMI’s education sessions, and generally stay in the loop on what’s happening, Jones advised.

“Keep [value based purchasing] top of mind as something that you’re working on all the time,” she said.

Remember, any program a home health company puts in place to prepare for value based purchasing is going to be beneficial, Pattillo said.

“It’s not going to be wasted time,” he said. “Certainly looking at ways to improve your standing in all of those different scores is time well spent.”

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The Health Benefits of Ginger

You've probably sipped ginger ale to remedy a stomach ache, or topped sushi with some pickled slices, but it's time to find even more ways to use this superfood. It has both a powerful flavor and powerful nutition.

What Is Ginger?

Ginger comes from the underground root, or rhizome, of the Zingiber officinale plant. It can be dried into a powder or consumed fresh, both with similar health benefits. The spicy flavor of ginger comes through a bit more when you use the fresh root, so quarter teaspoon of ground ginger is roughly equivalent to a teaspoon of grated fresh ginger.

The Health Benefits of Ginger

A teaspoon of fresh ginger contains only two calories, but it's no lightweight. In addition to its long history as a remedy for upset stomachs, this spice has some hard science behind it. "Ginger root contains a number of compounds such as gingerols that are able to prevent or reduce immune cell synthesis of cytokines that cause inflammation," says David W. Hoskin, PhD, a professor at Dalhousie University in Canada. Ginger could help people with diseases caused by chronic inflammation, says Hoskin, and thoseanti-inflammatory properties might also protect against cancer.

Ginger may also help prevent complications related to irregular blood sugar levels. In a study published the International Journal of Food Sciences and Nutrition, people with type 2 diabetes who consumed ginger daily for 12 weeks reduced their blood sugar, insulin, and cholesterol levels, while those on a placebo did not. One exciting study found that the spicy root could also reduced the burn or ache of DOMS (delayed onset muscle soreness). Published in International Journal of Athletic Therapy & Trainingresearch found that runners who supplemented with ginger three days before, the day of, and the day after a long run felt less sore than those who took a placebo.

How to Eat Fresh Ginger

Add grated ginger to marinades and sauces. Plop a one-inch chunk of fresh ginger into smoothies, suggests Susan McQuillan, MS, RDN, CDN, a dietitan based in New York City. Try making what McQuillan calls "ginger juice": Grate ginger root over a half piece of a paper towel, and then gather the edges. Squeeze the bundle of ginger over a small bowl to collect the juice. Then add that to a curry dish, butternut squash soup, or tea.

McQuillan says you can also julienne ginger root and saute it over medium-high eat with a bit of oil in a nonstick pan until crisp and slightly browned. Sprinkle the crisp shreds over anything you like—its great on stir fries, she adds. Ginger can also pump up the flavor on your next salad. Add minced ginger root to homemade salad dressings, such as olive oil and apple cider vinegar, suggests Ruth Lahmayer Chipps, MS, RDN, CD, a registered dietitian nutritionist at Black River Memorial Hospital in Wisconsin.

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Partridge in a pear tree

Partridge can be a great alternative to traditional turkey if you want something special and a bit different.

And don’t forget that pear tree. Studies show eating one or two pieces of fruit every day cuts the risk of a heart attack or stroke by up to 40%.

And pears, in particular, contain vitamin B2 and vitamin C, powerful antioxidants which help prevent high blood pressure, repair damaged tissue and strengthen the immune system.

Two turtle doves

Two doves signify love. Half of those polled in a recent survey admit that as a couple, they are generally more attentive and loving at this time of year.

A fifth of couples reckon sex at Christmas is better than at any other time, with more than a quarter claiming they’d prefer to get jiggy with a partner than receive presents.

And that extra sex is good news for your health – it not only boosts the health of your heart, it also relieves stress and boosts immunity. It’s great for your self-esteem and wellbeing, and even makes you look younger!

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Have a healthy festive season with these essential tips – and remember them in song

• 19:29, 14 DEC 2015
• UPDATED 11:29, 16 DEC 2015
• BY MICHELE O'CONNOR

Here’s our alternative guide to getting through the festive season in good shape – based on the traditional song, The 12 Days of Christmas

 
 
 
 
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Hearty: A good sing-song has a calming effect, say experts

Partridge in a pear tree

Partridge can be a great alternative to traditional turkey if you want something special and a bit different.

And don’t forget that pear tree. Studies show eating one or two pieces of fruit every day cuts the risk of a heart attack or stroke by up to 40%.

And pears, in particular, contain vitamin B2 and vitamin C, powerful antioxidants which help prevent high blood pressure, repair damaged tissue and strengthen the immune system.

Two turtle doves

Two doves signify love. Half of those polled in a recent survey admit that as a couple, they are generally more attentive and loving at this time of year.

A fifth of couples reckon sex at Christmas is better than at any other time, with more than a quarter claiming they’d prefer to get jiggy with a partner than receive presents.

And that extra sex is good news for your health – it not only boosts the health of your heart, it also relieves stress and boosts immunity. It’s great for your self-esteem and wellbeing, and even makes you look younger!

Beat the booze blues: Eggs are an excellent hangover remedy

Three French hens

Eggs are a perfect powerhouse of protein, filling you up until lunch and, says nutritionist Cath MacDonald, they also make a great hangover remedy.

The cysteine found in the amino acids contained in eggs counteracts the poisonous effects of acetaldehyde, the chemical produced by the body as it metabolises alcohol.

Four calling birds

Listening to birdsong is one of life’s natural pleasures – but when was the last time you had your hearing tested?

“Age-related hearing loss is something that affects everyone, without exception,” explains Nick Taylor, hearing specialist at Specsavers Audiologists.

“And higher frequency sounds, like bird songs, are usually the first to go.”

To protect your hearing, get regular checks and try MusicSoft (£14.99 from Specsavers), specialist ear plugs that cut out background noise without blocking out the sounds you want to hear, such as music.

Five gold rings

You’re thinking solitaire diamond, we’re thinking… hula hoops!

Aside from being a fun way to work out, hula hooping can improve your coordination skills, tone your abs, obliques, glutes and thighs, and burn 210 calories in 20 minutes, say experts at Hulafit.com .

Find a hoop that comes up to your belly button when the edge is placed on the floor. Non-weighted hoops are great for beginners, while weighted hoops are best used for resistance and development of core muscle strength.

Six geese a laying

If getting pregnant tops your Christmas wish list, maximise your chances of a joyous conception.

“Quit smoking and cut back on caffeine,” advises Dr Marcos Ferrando, of IVI Fertility Clinic. And de-stress, says Dr Ernesto Bosch.

“ Constant mild stress can delay ovulation by five to six days, which, if you’re attempting to time intercourse, can affect your chances of success,” he says.

And don’t buy ‘tighty whiteys’ for his Christmas stocking, warns Dr Israel Ortega. “There is a potential link between a raised scrotal temperature and infertility.”

Seven swans a swimming

A few lengths of a pool is a great low-impact exercise which works all the muscles, burns lots of calories and is great for stress-busting.

But vary your strokes (75% of women swim the same stroke) to maximise your workout and invest in decent goggles. Visit swimfit.com to find your nearest swimming pool.

Eight maids a milking

Creamy drinks, such as Eggnog and Baileys, can be a recipe for indigestion. Downing milk in an attempt to soothe it, is a mistake, says pharmacist Helen Boardman.

“Milk actually increases acid production by the stomach, causing more heartburn later on,” she adds. Far better to avoid common culprits such as citrus drinks, high-fat foods, onions and chocolate, alcohol, coffee and fizzy drinks.

Nine dancers dancing

Christmas parties provide plenty of opportunities to put on your dancing shoes and hit the floor.

Whether you like to jive or shake your booty, dancing is one of the most enjoyable ways to exercise. It’s great for losing weight, maintaining strong bones, improving posture and muscle strength, increasing balance and co-ordination and beating stress. Just wear comfy shoes!

10 lords a leaping

Bounce your way to fitness in 2016. Rebounding – jumping on a small trampoline – is more effective at boosting your cardiovascular fitness than running.

It’s the “most efficient, effective exercise yet designed by man”, according to a scientific study by NASA to find the best way to tone up flabby astronauts. Just make sure you’re wearing a good sports bra!

Try Fitness-Mad Studio Pro Rebounder – 40inch (£65.99 from Amazon).

11 pipers piping

Give your ‘pipes’ a workout with some festive songs. Pop on Michael Buble’s Christmas tunes, turn up Fairytale Of New York on the radio or head to a local carol service.

Researchers at the University of Gothenburg, Sweden, found that choristers’ heartbeats synchronise when they sing together, bringing about a calming effect that is as beneficial to health as yoga.

12 drummers drumming

Whether your drumming headache is the result of a post-Christmas party or general festive stress, nip it in the bud fast.

“Take ibuprofen or aspirin (they work better than paracetamol) with a sweet, fizzy drink, like regular coke,” advises Professor Anne MacGregor, Harley Street Headache Specialist ( annemacgregor.com ).

“This helps absorption – and boosts blood-sugar levels which can aid recovery.” Then drink plenty of fluids to counteract dehydration – the number one cause of headaches.

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Tips for caregivers of those with dementia

People with dementia, a progressive disorder of the brain, do not react to the stimuli in their environment in the way that those without dementia do.

They may have some likes and dislikes that may seem irrational or illogical to the everyday person, said Ms Yorelle Kalika, chief executive of Active Global Specialised Caregivers, an agency that brings in foreign home nurses.

Here, she offers some tips on how to deal with three typical difficulties faced by caregivers of dementia patients.

HE DOESN'T WANT TO TAKE A BATH

This is very common. One thing to do is to transform bath time into an enjoyable experience.

If he used to go for massages, you can try saying: "It's time for your spa treatment and after that we will go to your favourite place for tea."

Ms Kalika said one of the caregivers in her agency used to coax her charge to take a bath by asking him to take the "spa treatment offered at the business class lounge of the airline".

It worked because he used to be a frequent traveller.

To make the bath experience less scary, you should describe what you are doing, for example "I am going to unbutton your shirt first".

As much as possible, get the patient to participate in the task. If he hits you during bathtime, give him a toothbrush, a hairbrush or a soap bar so that he has something to do.

HE IS HAVING A HALLUCINATION

Dementia patients may wake up in the middle of the night and claim to see things that are not really there.

These false perceptions usually occur in the later stages of dementia.

For instance, they may claim that there is an evil man in the room when they are actually looking at the shadow cast by a coat hanger .

Try to find the source of the hallucination and then remove it from the patient's room.

Gently reassure the patient that the threat is now gone, and stay with him until he falls asleep.

HE WANTS TO GO OUT IN THE MIDDLE OF THE NIGHT

They have a reason for doing so.

If you ask him why, he might say: "I want to go home."

It is important to not adopt a confrontational manner.

Instead of stopping him from leaving the house in a harsh manner, try to approach him in a calm and reassuring way. Ask him where he is going or what he needs. Then, distract him with a new activity.

For instance, you can show him a family picture and suggest that he call a family member.

Caregivers can also:

•Keep triggers usually associated with leaving the house, like keys and purse, out of the patient's sight.

•Mask the front door with a curtain.

•Reassure the patient that he is at home and point out familiar things in the house.

Then, distract him with a pleasant activity.

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Six tips for safe strength training

Strength training isn't just for bodybuilders. Like aerobic exercise, it's important for everybody, and it should be a part of any comprehensive exercise program. Of course, if you've never trained with weights before, it can seem a little daunting. But as long as you ease into it gradually and take the proper precautions, strength training is safe for most people.

Use the six tips below to help you get the most from your strength workouts.

1. Focus on form, not weight. Good form means aligning your body correctly and moving smoothly through an exercise. Poor form can prompt injuries and slow gains. "I often start people with very light weights because I want them to get their alignment and form right," says master trainer Josie Gardiner. Concentrate on performing slow, smooth lifts and equally controlled descents whenever you learn a new exercise. You can always add weight to challenge your muscles once you know how to move with good form.

2. Tempo, tempo. Control is very important. Tempo helps you stay in control rather than undercut gains through momentum. Sometimes switching speed — for example, taking three counts to lower a weight and one count to lift it, instead of lifting for two and lowering for two — is a useful technique for enhancing power.

3. Breathe. Blood pressure rises if you hold your breath while performing strength exercises. Exhale as you work against gravity by lifting, pushing, or pulling the weight; inhale as you release.

4. Keep challenging muscles. The "right" weight differs depending on the exercise. Choose a weight that tires the targeted muscles by the last two repetitions while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete all the reps, challenge your muscles again by adding weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs); adding a set to your workout (up to three sets per exercise); or working out additional days per week (as long as you rest each muscle group for 48 hours before exercising it again).

5. Practice regularly. Performing a complete upper- and lower-body strength workout two or three times a week is ideal.

6. Give muscles time off. Strenuous exercise, like strength training, causes tiny tears in muscle tissue. Muscles grow stronger as the tears knit up. Always allow at least 48 hours between sessions for muscles to recover. For example, if you're doing split strength workouts, you might do upper body on Monday, lower body on Tuesday, upper body on Wednesday, lower body on Thursday, etc.

For additional advice and tips to help you get the most from your workouts, purchase the Workout Workbook, a Special Health Report from Harvard Medical School.

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