by SaludVIP | Feb 13, 2024 | Blog
Chicken Marsala is an Italian-American dish full of flavor and elegance. You are for sure to wow your dining companions with this recipe. This dish encompasses succulent, juicy chicken simmered in a marsala and mushroom sauce.
There are several variations of this Italian classic, with some not being the healthiest for you. However, the key and star ingredient in all of them is the marsala wine mushroom sauce. Marsala is a popular fortified dessert wine with hints of vanilla, brown sugar, apricot, and tamarind. Some recipe variations make this sauce thick and creamy. However, this version of the marsala wine sauce keeps it pretty simple and waist-friendly.
Believe it or not, the marsala wine not only gives this dish its savory flavor but also provides much of its health properties. The wine and mushrooms provide antioxidants that help to fight off cellular damage. Cellular damage leads to premature aging, disease, and cancer. There’s also research that suggests mushrooms may help prevent or slow down age-related cognitive decline.
This heart healthy chicken marsala is incredibly quick and easy to make, making it the perfect weeknight meal.
Heart Healthy Chicken Marsala
Few ingredients, but plenty of flavor, make this an easy and elegant recipe.
Ingredients
- ⅛ Cucharadita de pimienta negra molida
- ⅛ tsp ground black pepper
- ¼ tsp salt
- ¼ C flour
- 1 Tbsp olive oil
- 4 boneless, skinless chicken breasts (5 oz each)
- ½ C Marsala wine
- Fresh lemon juice, from ½ lemon
- ½ C chicken stock (skim fat from top)
- ½ C sliced mushrooms1 Tbsp chopped fresh parsley
Directions
Mix black pepper, salt, and flour. Coat chicken breasts with seasoned flour.
In a large skillet, heat the olive oil. Place chicken breasts in the skillet and brown on both sides. Then remove chicken from skillet and set aside.
To the skillet, add wine and stir until the wine is heated. Add lemon juice, chicken stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.
Return the browned chicken breasts to the skillet. Spoon the sauce over the chicken, then cover and cook for about 5-10 minutes or until the chicken is done.
Serve sauce over chicken. Garnish with chopped parsley.
Recipe courtesy of National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
by SaludVIP | Feb 13, 2024 | Blog
February 20th is “Love Your Pet Day.” A special day dedicated to showering our pets with extra affection, treats, and attention, recognizing the joy and comfort they bring to our homes. Whether you have a loyal canine companion, a purring feline friend, or any other beloved creature, take this opportunity to express gratitude for the unique bond you share and the profound health benefits they provide.
For older adults, life can become quieter and lonely as the years go by. One way to combat this life change is by owning a pet. The health benefits of owning a pet for seniors far outweigh the work that goes into owning one.
Our furry, feathery, or even scaly family members can provide a variety of physical, mental, and emotional benefits. The bond between seniors and their pets goes far beyond mere companionship. Here are some of the top health benefits of owning a pet for seniors
Reduces Loneliness and Isolation
As they get older, many seniors experience feelings of social isolation and loneliness. This can lead to depression and other significant health problems. Having a pet, whether it’s a dog, cat, or even a bird, provides companionship and helps to reduce these feelings of isolation. Pets are loyal and loving, offering unconditional affection that can significantly improve your mental and emotional well-being.
Increases Physical Activity
One of the biggest benefits of owning a pet, particularly an active dog, is that it forces you to be physical. Dogs need to be walked, which in turn encourages regular physical activity on your part. Seniors with dogs are more likely to go for daily walks or play with them in the yard. Even this little bit of physical activity helps maintain mobility, joint flexibility, and cardiovascular health. In addition, physical activity of any kind leads to a stronger immune system and a reduced risk of chronic diseases like heart disease and diabetes.
Lowers Stress and Anxiety
Simply looking at a picture of a little puppy or kitten is almost guaranteed to put a smile on your face. Studies show that petting a dog or cat can trigger the release of the mood-regulating hormone serotonin. It also increases the “feel good” hormone dopamine while decreasing the level of the stress hormone cortisol. This fluctuation helps to reduce stress and anxiety levels. Additionally, a pet’s rhythmic, soothing presence can help lower blood pressure, contributing to overall cardiovascular health.
Boosts Mental Alertness
Interacting with pets can stimulate mental alertness and cognitive function. While training your pet and teaching them tricks helps to boost their mental capacity, it also helps to maintain your mental acuity. This mental stimulation can delay the onset of cognitive decline and reduce your risk of dementia and Alzheimer’s disease.
Fosters a Sense of Purpose
Most of us work hard and look forward to the day we can finally hang up our work boots and retire. However, when that day finally comes, many seniors often experience a diminished sense of purpose. Owning a pet can give you back a sense of responsibility and purpose. Caring for a pet requires routine tasks like feeding, grooming, and exercise, providing structure to your days and a reason to get out of bed in the morning.
Enhances Social Connections
A study has shown pet owners are more apt to meet their neighbors than non-pet owners. Pets make great icebreakers for seniors when they are out on walks or at pet-friendly facilities. This can give you an opportunity to connect with others and strike up a conversation.
Reduces the Risk of Allergies and Asthma
Although it sounds like it would be the opposite, having a pet has been found to reduce the risk of developing allergies and asthma the older we get. This can be an added health benefit for seniors who have had pets throughout their lives.
Get Your “Purrfect” Companion
Owning a pet can do wonders for your health and well-being. These little bundles of joy enrich seniors’ lives in ways that extend far beyond companionship. The emotional, physical, and mental health benefits of having a pet cannot be argued or overlooked. Seniors who share their lives with a furry friend often experience reduced stress, increased physical activity, enhanced emotional well-being, and a greater sense of purpose.
If you’re a senior considering pet ownership, choosing an animal that matches your lifestyle and needs is important. If you’re unable to walk or aren’t terribly mobile, a dog might not be the best choice for you. You should talk to your healthcare provider and discuss your ability to own a pet. With the right pet choice and proper care, you could reap the many health benefits of owning a pet for seniors while making lasting and unforgettable memories.
by SaludVIP | Feb 13, 2024 | Blog
Good circulation is vital for maintaining overall health and well-being. It ensures that oxygen and essential nutrients are efficiently delivered to every part of your body while removing waste and carbon dioxide. Poor circulation can lead to a host of health problems, including cold extremities, fatigue, and even serious conditions like peripheral artery disease. Luckily, you can enhance your blood flow naturally by incorporating specific foods into your diet. Here are some of the top foods that can help improve circulation and overall cardiovascular health.
Berries
Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants, including flavonoids and polyphenols. These compounds help to relax blood vessels, making it easier for blood to flow throughout the body. Additionally, the high vitamin C content in berries promotes healthy blood vessel function. You can easily include berries in your diet by adding them to yogurt, oatmeal, or smoothies. Also, frozen berries make for a great low-calorie, low-fat snack when you’re craving something a little sweet.
Fatty Fish
Fatty fish like salmon, tuna, and trout are excellent sources of omega-3 fatty acids. Omega-3s reduce inflammation and help maintain the elasticity of blood vessels. They can also lower blood pressure and reduce the risk of blood clots. Aim to consume fatty fish at least twice a week to benefit from their circulatory benefits.
Dark Leafy Greens
Leafy greens, such as spinach, kale, and Swiss chard, are packed with vitamins and minerals like potassium and magnesium. These nutrients help regulate blood pressure and maintain the health of the arteries. The nitrates in leafy greens can also dilate blood vessels, enhancing circulation. Incorporate them into salads, soups, smoothies, or as a side dish.
Citrus Fruits
Citrus fruits like oranges, grapefruits, and lemons are high in vitamin C and flavonoids. These compounds can strengthen capillary walls and enhance the overall health of your circulatory system. A glass of fresh citrus juice or a piece of fruit makes for an excellent snack or addition to your meals.
Garlic
Garlic is known for its numerous health benefits, including its ability to improve circulation. It contains allicin, a natural compound that helps relax blood vessels and reduce blood pressure. Fresh garlic is the most potent form, but you can also take garlic supplements if the odor is a concern.
Beets
Beets are rich in nitrates, which the body converts into nitric oxide, a molecule that relaxes blood vessels and promotes blood flow. Consuming beets can help reduce blood pressure and improve overall cardiovascular health. You can eat them roasted, in salads, or even drink beetroot juice. You can buy them fresh or in a can for easy consumption. They also come pickled.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, and flaxseeds, are high in healthy fats, including omega-3s, fiber, and antioxidants. These components can help reduce inflammation and support heart health. Additionally, they contain arginine, an amino acid that helps dilate blood vessels and improve circulation.
Turmeric
Turmeric is a spice renowned for its anti-inflammatory and antioxidant properties. The active compound in turmeric, curcumin, can enhance blood vessel function, reduce inflammation, and improve circulation. Incorporate turmeric into your diet by adding it to curries, soups, or making a turmeric tea. You can also find turmeric in a supplement form.
Eat for Circulation
A diet rich in foods that improve circulation is essential for maintaining overall health and reducing the risk of cardiovascular issues. By including the above foods in your meals, you can naturally enhance your blood flow and support a healthy circulatory system. Remember that maintaining a balanced diet, along with regular physical activity and other healthy lifestyle choices, is key to achieving optimal circulation and long-term well-being.
by SaludVIP | Feb 2, 2024 | Blog
5 Healthy Habits That May Help.
Alzheimer’s is a type of dementia affecting more than 6 million Americans of all ages. It’s a progressive brain disease that causes a decline in memory, reasoning, and thinking skills.
Alzheimer’s symptoms can begin with simple forgetfulness and eventually lead to severe cognitive issues making it difficult to carry out daily activities. Many Alzheimer’s patients also experience mood and behavior changes, disorientation, and difficulty talking, swallowing, and walking.
Alzheimer’s is the sixth-leading cause of death in the United States and the fifth-leading cause of death among Americans age 65 and older. It’s estimated that one in nine people age 65 and older have Alzheimer’s.
Lifestyle Habits To Protect Your Brain
There is currently no cure for this debilitating disease. However, research has shown that adopting key healthy lifestyle habits can help to prevent Alzheimer’s or help to slow down pending cognitive decline. Establish these habits to help keep your brain sharp and healthy.
Eat A Balanced Diet
For years, studies have suggested that what we eat affects our brain. Certain foods can help reduce oxidative stress and inflammation – two of the main culprits of Alzheimer’s and cognitive decline. Eating a diet rich in fruits and vegetables, along with lean protein – particularly protein sources containing omega-3 fatty acids – may help improve memory and prevent Alzheimer’s. This type of diet is often referred to as the Mediterranean diet and is known for improving cardiovascular health and lowering high cholesterol.
Get Physical
We all know that physical exercise is good for your overall health, but it is crucial to brain health. It actually helps increase the size of the hippocampus, the part of the brain responsible for learning and memory.
Exercise also elevates your heart rate and increases blood flow to your body and brain. Proper blood flow ensures that your brain is receiving its much-needed oxygen and nutrients in order to function. The World Health Organization recommends that older adults participate in 150 minutes of moderate-intensity aerobic physical activity every week. This can include walking, swimming, or cycling.
Be Social
Staying socially engaged with others is an essential factor for a healthy and balanced life. It not only improves your mental health, but it can help stimulate your brain as well. Studies show that people who suffer from loneliness have less cognitive function.
A great way to be social is by being active in your community or volunteering. Exercise classes are also a great way to develop a social network. Activities such as dancing get your heart rate up, allow you to meet new people, and strengthen your brain because they require mental focus to learn steps and routines.
Quit Smoking
Smoking doesn’t do you or your body any favors. It not only increases your risk for heart disease, stroke, cancer, lung disease, and other health conditions, it also negatively impacts your brain. This dangerous habit has been found to literally shrink your brain.
Of course, not everyone who smokes will get Alzheimer’s; however, several studies show a correlation between smoking and dementia. Smoking deprives the brain of oxygen while also causing oxidative stress and inflammation throughout the body. Smoking is one habit you definitely want to break.
Get Enough Sleep
Just as the rest of your body needs sleep, so does your brain. However, when you’re asleep, your brain is still very much active. Your nighttime slumber allows your brain to cleanse and wash away toxins and waste that have formed throughout the day.
When you’re in a deep sleep, your body temperature drops, and the brain begins to produce slow, rhythmic electrical waves. It’s during this stage of sleep that the brain can reduce the accumulation of precursor proteins known as beta-amyloid and tau, two hallmarks of Alzheimer’s.
Try to get at least seven to eight hours of rest nightly. Establish a good sleep schedule and nightly routine that promotes a healthy sleeping environment. Quality is just as important as quantity when it comes to sleep.
Improve Your Lifestyle Improve Your Brain
Even though there’s still a lot to learn on whether or not we can prevent Alzheimer’s, there are still many measures you can take to reduce your risk factors of developing it. Living a healthy lifestyle and making good choices is always a good idea, and it is never too late to start.
For more information on Alzheimer’s or disease prevention, contact a SaludVIP provider near you!
by SaludVIP | Feb 2, 2024 | Blog
Water is essential for almost every bodily function, from controlling our body temperature to pumping blood to our heart. Hydration is essential at every age, but it becomes more of a concern the older we get. Hydration in older adults is vital for several reasons. As we age, our sense of thirst begins to diminish. Unless we become mindful of our fluid intake, we risk becoming dehydrated.
What Is Dehydration?
Dehydration is when we lose more fluids than we consume. There is the misconception that we’re only dehydrated when we’re thirsty. Unfortunately, thirst is not always an indicator that you’re dehydrated and need to take a drink. There are several other signs that can warn you that you need to take action and hydrate.
The most common symptoms of dehydration in older adults include:
- Dark-colored urine, urinating less frequently
- Fatigue, or feeling weak
- Irritability
- Dizziness
- Headaches
- Rapid heart rate and low blood pressure
- Muscle cramps in arms or legs
- Dry mouth
- Dry skin and lips
- Confusion, decreased cognitive function
How Much Water Do You Need To Stay Hydrated?
The best way to prevent dehydration is to simply drink more throughout the day. How much more? According to the American Heart Association, the amount of water each person needs can vary. It depends on several factors, including climatic conditions, clothing worn, and exercise intensity and duration.
In general, the National Academies of Sciences, Engineering, and Medicine suggest that each day women get a total of about 2.7 liters (L), or 11 cups, of fluid and men get about 3.7 L (16 cups). It’s best to discuss your fluid intake with your doctor. They can review your medical history and conditions and then determine your specific needs. Not all fluid has to be water, however. Your morning coffee counts toward your fluid consumption for the day.
Why Is Hydration So Important In Older Adults?
As previously mentioned, seniors lose their proper sense of thirst the older they get making hydration in older adults sometimes a challenge. This not only leads to dehydration but can lead to a host of other complications.
- Kidney Function – Extreme dehydration for an extended period of time can cause severe damage to the kidneys. Your kidneys are responsible for filtering out waste from the blood via urine. In addition, the kidneys help manage the balance of electrolytes and salts in the blood. When the renal system is compromised or shuts down, toxins begin to build up in the blood. Electrolytes and fluid also build up in the body, causing swelling. Severe renal failure results in severe illness or even death.
- Urinary Incontinence – It may sound counterintuitive to drink more when you cannot control your bladder. Many seniors actually avoid drinking in an attempt to prevent these embarrassing moments. However, dehydration only compounds the problem even more. A reduction in fluids can lead to urinary tract infections (UTIs). UTI is one of the most commonly diagnosed infections in older adults. When left untreated, UTIs in older adults can cause serious complications, including kidney damage and sepsis. If you suffer from urinary incontinence, it may be embarrassing, but it is vital that you stay well hydrated. You should consult your doctor for possible treatment methods for your incontinence.
- Digestion – Hydration is a key component to keeping your internal pipes flowing properly and regularly. Dehydration often results in constipation, in addition to gastritis, acid reflux, and in some cases, ulcers. Drinking water helps produce digestive acid that, in turn, helps your body break down food. When your body doesn’t get enough water, it’s unable to absorb the proper amount of nutrients from your food.
- Brain Function – Our brains are made up of 80 percent water. When we become dehydrated, even the tiniest bit, our brain has difficulty functioning, often leaving us confused and forgetful. Furthermore, prolonged dehydration in older adults causes brain cells to actually shrink. This has been linked to a symptom of the onset of dementia and Alzheimer’s.
How To Stay Hydrated
It may seem like an easy fix – drink more water – but staying hydrated isn’t always the easiest, especially if you are constantly on the go. Here are some simple steps to help keep you properly hydrated.
Carry water with you, always. If you always have water on you, it makes it easy to take a sip here and there. Carry a refillable water bottle with you wherever you go. If you spend most of your time at home, have a water pitcher nearby that you use and can keep track of your fluid intake.
Eat foods with a high water content. If you find it difficult to drink fluids on a regular basis, try adding some foods to your diet that are high in water. Fruits and vegetables, such as cucumbers, watermelon, lettuce, and celery, are great for snacking on and will also help increase your water intake. Soups and broths are also another great way to increase your fluid intake.
Limit Your Alcohol Intake. Alcohol is the number one way to strip your body of hydration. It’s a diuretic, which causes you to urinate more frequently, eliminating valuable fluids. Alcohol also depletes your body of the necessary electrolytes and minerals it so desperately needs to function.
Hydrate For Better Health
Hydration in older adults is important for a number of reasons, including optimum health. Our entire body, even our brains, needs water to function. We might find it annoying having to run to the bathroom several times a day, but that is a small price we must pay for Better Health. So, pour yourself a glass of water and drink up!
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