Nutrition Archives - Health Beat

7 High-Fiber Foods for Better Gut Health

Posted on May 17, 2024 by Jacob Lobosco

Your digestive system plays an important role in the overall wellbeing of your body. A healthy gut helps your body break down food and absorb nutrients; this affects nearly every function your body performs by providing the energy needed for those functions. Your digestive system is also the home of your gut microbiome, which is made up of bacteria that assist in digestive processes. A key part of supporting this microbiome is to consume a sufficient amount of fiber each day. Unlike other cells, your gut bacteria have the enzymes needed to break down fiber.

Getting the recommended amount of fiber each day (38 grams for men and 25 grams for women) can produce a variety of beneficial effects, including:

Healthier stools
Decreased constipation
Decreased blood sugar spikes after high-carb meals
Reduced appetite

There are many different foods you can incorporate into your diet to increase your intake of fiber. A few of these include:

Raspberries: A one-cup serving of raspberries contains about eight grams of total fiber. Raspberries make for a simple snack on their own, but you can also mix them in with yogurt or oatmeal.

Bananas: A medium-sized banana contains approximately three grams of fiber. Bananas make for an easy on-the-go snack, but they can also be included in sandwiches, smoothies, and other recipes.

Broccoli: This popular vegetable contains five grams of fiber for each one-cup serving. Broccoli can be cooked in a variety of ways and can be served as a side dish or mixed in with other foods, such as pasta.

Potatoes: One medium potato with skin contains about four grams of fiber. Like broccoli and other vegetables, potatoes can be cooked and served in many different ways, either on their own or as part of a more complex meal.

Brown rice: One cooked cup of brown rice contains three and a half grams of fiber.

Whole-wheat foods: Whole-wheat foods are great for boosting your fiber intake. Whole-wheat spaghetti, for example, often contains about six grams of fiber in a one-cup serving.

Almonds: Almonds, as well as other nuts such as pistachios, are snacks that serve as excellent sources of fiber, containing about three and a half grams per one-ounce serving.

If you experience symptoms of a digestive problem, you can receive treatment from a specialist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Gluten Intolerance

Posted on April 12, 2024 by Xavia Malcolm

Gluten intolerance or non-celiac gluten sensitivity is a disorder characterized by the body reacting negatively to gluten, a protein found in grains such as wheat, rye, and barley.

The symptoms of gluten intolerance are often similar to those of celiac disease; however, unlike celiac disease, the body’s response to gluten does not result in permanent damage to the small intestine. Here are some of the most common symptoms of gluten intolerance:

Diarrhea
Constipation
Bloating or gas
Fatigue
Brain fog
Depression and anxiety
Stomach pain
Nausea and vomiting
Itchy skin
Joint pain
Anemia

The causes of gluten intolerance are unknown and there is no known cure. However, some people may find relief from symptoms by following a gluten-free diet.

Your healthcare provider can diagnose non-celiac gluten sensitivity by conducting tests to rule out celiac disease or wheat allergy, evaluating your medical history, or guiding you through an elimination diet. Treatment for gluten intolerance typically consists of following a gluten-free diet.

Going gluten-free can be challenging, but it doesn’t mean cutting out some of your favorite foods; many gluten-free alternatives are available. A registered dietitian can help you choose the right foods for your new lifestyle.

To schedule an appointment with a gastroenterologist or dietitian at Flushing Hospital Medical Center, please call 718-670-5486.

Stress Eating

Posted on March 26, 2024 by Xavia Malcolm

Experiencing chronic or long-term stress causes our bodies to release the hormone cortisol, which can stimulate our appetites. Additionally, chronic stress appears to have an effect on the types of foods we choose to eat, as studies show we are more likely to consume meals that are high in sugar or fat when we are stressed.

Overeating due to stress and making poor food choices can lead to unhealthy weight gain. Therefore, it is important to learn how to cope with stress in a healthy way and avoid emotional eating. Here are a few ways to achieve these goals:

Identify triggers or events that lead to stress eating
Manage your stress through relaxation techniques such as meditation
Pause before giving in to cravings (Experts recommend putting off eating for one to five minutes)
Find healthier food options
Practice mindful eating
Practice portion control
Exercise
Connect with others who can support you during a difficult time

If you are experiencing stress for an extended period, you should seek the assistance of a licensed mental health professional to help you practice effective stress reduction techniques. Additionally, if you are facing challenges with adhering to a healthy diet, a registered dietitian can help you to get on track with making better food choices.

To schedule an appointment with healthcare providers at Flushing Hospital Medical Center, please call 718-670-5486.

3 Health Benefits of Dark Chocolate

Posted on February 13, 2024 by Jacob Lobosco

Boxes of chocolates are a popular choice for a Valentine’s Day gift, but consider opting for dark chocolate. As an increasing amount of research has shown, there are quite a few health benefits associated with dark chocolate. Some of these benefits include:

Antioxidant properties: Dark chocolate includes high amounts of flavonoids, polyphenols, catechins, and other organic compounds that function as antioxidants. Antioxidants offer protection against free radicals, which cause damage to your cells and contribute to a wide range of diseases, such as heart disease and cancer.

Improved cardiovascular health: The flavonoids contained in dark chocolate stimulate the lining of your arteries to produce nitric oxide, which improves blood flow and reduces blood pressure. However, this effect is mild, and may not necessarily help people with conditions such as chronically-high blood pressure and type 2 diabetes.

Protection against high cholesterol: High levels of low-density lipoprotein (also known as LDL, or “bad” cholesterol) are a major risk factor for heart disease. Additionally, certain kinds of LDL cholesterol can oxidize when they interact with free radicals; this can cause inflammation and buildups of plaque to form inside your arteries. Dark chocolate reduces levels of LDL cholesterol in the body, including the types most likely to oxidize.

In addition to these benefits, dark chocolate also contains significant amounts of needed nutrients, such as:

Fiber
Iron
Magnesium
Manganese
Copper
Potassium
Phosphorous
Zinc
Selenium

It’s important to keep in mind that dark chocolate is most beneficial when consumed in moderation. The recommended serving size of dark chocolate is up to two ounces, which is equivalent to about six thin squares broken off of a bigger bar.

Should You Give Your Child Probiotics?

Posted on February 7, 2024 by Jacob Lobosco

Digestive problems such as the stomach flu, irritable bowel syndrome (IBS), and constipation are very common among children and are often causes for trips to a doctor’s office. In an effort to prevent these types of problems, many parents incorporate probiotics into their child’s diet. In fact, according to the National Center for Complementary and Integrative Health, probiotics are the third most common natural product used by children.

Probiotics are strains of bacteria that support digestive processes. While many people associate bacteria with illnesses, certain types are necessary to help your digestive system function. In addition to processes such as nutrient absorption, these “good” bacteria also support a wide variety of functions associated with your heart, brain, and immune system.

There is some evidence to suggest that probiotics may be helpful for preventing and treating common digestive issues in children, such as IBS, the stomach flu, constipation, and acid reflux, as well as some other medical problems, such as upper respiratory tract infections and eczema. However, there is currently not enough research to determine what the long-term benefits and risks of giving your child probiotics may be.

There are many different sources of probiotics. While supplement products (such as gummies or pills) are available, these types of products are not approved by the Food and Drug Administration (FDA) before being sold, making it difficult to verify claims they make regarding health benefits. However, another popular source of probiotics among people of all ages is yogurt, particularly products that contain “live cultures,” as stated on their labels.

Not all probiotics contain the same types of bacteria; for this reason, certain products may be more helpful against specific digestive problems than others. Additionally, there are known risks associated with giving probiotics to certain groups of children; for example, children with compromised immune systems could develop an infection, and other, more serious side effects could occur in sick infants. Make sure to talk to your child’s pediatrician before giving them probiotics.

If your child is experiencing gastrointestinal problems, you can take them to visit a pediatrician at Forest Hills Pediatric Specialists. To schedule an appointment, please call (718) 704-5020.

What Are The Health Benefits of Pumpkins?

Posted on September 27, 2023 by Jacob Lobosco

Pumpkins are a favorite fall vegetable for many people and are used as an ingredient in many different foods, including everything from pastries to pancakes, soup, and even curry. While many of the foods and beverages people associate with pumpkins (such as pumpkin spice lattes, for example) don’t actually include pumpkin as an ingredient, the ones that do can offer several significant health benefits.

Eating pumpkin can be helpful when it comes to boosting your immune system, making it easier for your body to fight off disease. This boost comes from the amount of beta carotene contained in pumpkins; beta carotene is partially converted into vitamin A, which is important for strengthening your immunity.

Beta carotene is also helpful when it comes to your eye health, as it improves your retina’s ability to absorb light. Pumpkins also contain several other vitamins and minerals that help protect you against age-related macular degeneration, which causes blurriness and loss in the center of your field of vision. In addition to beta carotene, these vitamins and minerals include vitamin C, vitamin E, and zinc.

Beta carotene, vitamin C, and vitamin E are also antioxidants, which are beneficial for your skin health, with beta carotene particularly providing a boost to your skin’s protection against ultraviolet (UV) rays from the sun; these rays are one of the primary causes of skin cancer in many people.

If you’re considering incorporating more pumpkin into your diet to enjoy these health benefits, one thing to keep in mind is the difference between carving pumpkins (typically used for decorating) and pie pumpkins (typically used for cooking). Carving pumpkins are the larger variety with stringier insides and more water weight. Pie pumpkins are smaller and contain sweeter, richer insides, making them more flavorful and appropriate for usage as an ingredient in your fall dishes.

What Can You Eat After Bariatric Surgery?

Posted on March 29, 2023 by Jacob Lobosco

After undergoing certain types of bariatric procedures, such as a sleeve gastrectomy or gastric bypass surgery, you won’t be able to go back to eating solid foods right away. Your stomach needs time to recover, and you will need to ease yourself into a new, healthy diet. For this reason, most patients spend the first several weeks after surgery gradually transitioning from a liquid diet to pureed foods, soft foods, and eventually certain solid foods.

Generally, the transition back to solid foods can take approximately eight weeks. The timeline of this period generally occurs as follows:

Week One: During your first week after surgery, you’ll typically only be able to consume a clear liquid diet, which includes:

Water
Coffee or tea (without milk or creamer)
Non-fat broth
Fruit and vegetable juices without pulp
Soda
Sports drinks
Clear nutritional drinks
Jello

Week Two: If you’ve successfully tolerated liquids throughout your first week, you may begin to re-introduce foods that can be pureed, such as scrambled eggs, cream soups, or proteins such as lean ground beef, poultry, or fish. Each meal should only consist of up to six tablespoons of food and be eaten slowly.

After a few weeks, with your doctor’s approval, you may begin to re-introduce soft foods such as ground meat or poultry, rice, and cooked skinless vegetables. These meals should generally consist of no more than half a cup of food.

Week Eight: After about eight weeks of following this diet, you can start to re-introduce a limited number of solid foods into your diet. You should only try one of these foods at a time and anticipate potential issues such as pain, nausea, or vomiting. Limit your daily eating to three meals of approximately one and a half cups of food.

To receive more information about bariatric surgery and schedule a consultation, you can call Flushing Hospital Medical Center’s Comprehensive Bariatric Surgery Center by calling (718) 670-8909.

How Many Calories Should You Eat Each Day?

Posted on February 15, 2023 by Jacob Lobosco

Whether you’re trying to lose, gain, or maintain your weight, it can be helpful to know the ideal amount of calories you should be eating each day. However, this amount varies from person to person based on a variety of different factors.

Your current weight and height are primary factors in determining the number of calories you should eat each day. Generally, people who are taller and heavier require a greater number of calories to maintain their physique than lighter, shorter people.

Age also plays a role in determining your calorie requirements. As your age increases, you’ll need less calories to maintain your weight than a younger person, though you may need the same or an increased amount of nutrients to stay in good physical condition. This is due to factors such as changes in your metabolism, decreasing activity, and a loss of muscle mass and bone density over time.

People who engage in regular physical activity have higher daily calorie requirements than people who are typically inactive. Your calorie needs are also affected by the type of activity you’re engaged in; aerobic exercise, for example, burns more calories than anaerobic activity, resulting in a higher number of calories needed to maintain your weight.

Calorie needs vary between genders, as well. People assigned female at birth generally have lower calorie requirements than people assigned male at birth.

Hormones such as leptin, insulin, ghrelin, cortisol, and estrogen may also all directly impact your body’s calorie-burning efficiency, as well as where fat accumulates in your body. These hormones, and by extension your body’s calorie-burning functions, may also be affected by certain medications.

Taking these factors into account to determine your daily calorie needs can be particularly instrumental in finding the right diet and exercise routine to achieve your weight loss goals. However, due to certain conditions, not everyone can lose weight effectively through these methods alone, with some people requiring medical intervention to get the head start they need.

Flushing Hospital Medical Center’s Bariatric Surgery Center can provide potentially life-saving weight loss procedures for eligible candidates with a body mass index greater than 40 who are 100 or more pounds above their ideal weight. To learn more about our procedures or to schedule an appointment, please call at (718) 408-6977 or (718) 670-8908.

Weight Loss Solutions for the New Year

Posted on January 9, 2023 by Jacob Lobosco

One of the most common resolutions people make at the beginning of each year is to lose weight. However, many people may have a hard time sticking to this goal if they cannot find a weight loss method that offers long-term results and maintains a balanced, healthy quality of life.

The right approach to weight loss may be different for everyone, but a natural approach that emphasizes consistency and moderation when it comes to your diet and exercise may offer the results you’re looking for. When you attempt to lose weight through this method, you should:

Incorporate single-ingredient and high-protein foods into your diet
Cut back on fried food, fast food, and other processed foods
Drink more water (about 15.5 cups per day for men and 11.5 cups per day for women)
Reduce your intake of liquid calories through soda, sugary drinks, alcohol, and other beverages
Perform at least 150 minutes of moderate aerobic exercise (about 22 minutes each day if you exercise throughout the entire week) and at least one set of resistance exercises that target all major muscle groups

While most people may achieve their weight loss goals by following these guidelines throughout the year, they may not be sufficient for people with extreme obesity or those who suffer from chronic conditions related to obesity. Certain prescription medications recommended by a doctor can often help, but for some people, bariatric surgery may be the right path forward.

Bariatric surgery is performed on the stomach and intestines to reduce food absorption. It includes several different types of procedures, such as:

Sleeve gastrectomy
Gastric bypass
Gastric revision
Lap band
Duodenal switch
Obalon balloon

Bariatric surgery is best suited for people who are:

Over a body mass index (BMI) of 40
Over 100 lbs. above their ideal weight
Experiencing severe pain in weight-bearing joints
Suffer from obesity-related chronic conditions such as high blood pressure, diabetes, sleep apnea, or degenerative joint disease

At Flushing Hospital Medical Center’s Bariatric Surgery Center, procedures are performed using the da Vinci robotic surgical platform. This technology allows for a minimally invasive approach and reduces scarring, pain, and recovery time. To schedule an appointment and learn more about our approach to bariatric surgery, please call us at 718-408-6977 or 718-670-8908.

3 Diet Tips for Healthy Holiday Eating

Posted on December 19, 2022 by Jacob Lobosco

If you’re pursing a weight loss goal or must abide by specific dietary restrictions due to a medical problem, you may be concerned about how your gatherings with friends and family for the holidays may affect your health.

Many celebrations with family and friends include plenty of indulgent meals and treats that can potentially set your weight loss goals back or otherwise negatively impact your health.

Although holiday gatherings may present certain challenges, there is no need to stress yourself out about sticking to your diet. A few key guidelines that emphasize moderation and patience can help you navigate your way through this part of the year in a way that preserves your health and allows you to focus on enjoying your time with your loved ones. These include:

Arriving with (and sticking to) a plan: Before your holiday gathering begins, determine ahead of time how much food you intend to eat. This may vary depending on your individual dietary restrictions and weight goals; if possible, find out what kind of food is being prepared ahead of time. If a particular option would be ideal for you, make it known to the hosts of the gathering ahead of time or prepare it yourself. Once you’ve determined the types and amounts of food you plan to eat, stick to that plan throughout the day.

Drink plenty of water: You will find your food to be much more filling when you drink lots of water. Try to drink roughly one glass of water each hour; you may find this easier by drinking one cup of water before your meal, one cup during the meal, and one cup afterward.

Talk to your loved ones: Remember that the main point of your holiday gathering is to spend time with the people you love and enjoy their company. Instead of absent-mindedly picking at hors d’oeuvres, focus on having conversations with the people around you and participating in the moment.

If you struggle to manage your diet during the holidays or any other part of the year, a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center may be able to help. To schedule an appointment, please call (718) 670-5486.