Eating our vegetables is a common early lesson we learn about nutrition. Some of us didn’t get dessert until we ate all the vegetables on our plate. Broccoli and cauliflower are two types of veggies often consumed together and are considered part of a healthy diet. They both are cruciferous vegetables, which are a family of foods that come from the Brassica genus. They have the flower type shape coming out of the stem. There’s plenty of good reasons to eat broccoli and cauliflower, which are very similar but also have some differences between them. What’s best about both of them is that they’re both low in calories (about 30 calories per one cup) and packed with nutrition, most notably having a good amount of fiber.
Either can be eaten raw, cooked, fresh, or frozen. There are many recipes and dishes that incorporate them. They are often used on appetizer platters, for snacks, on salads, and can even be swapped out for certain grains. Cauliflower has become popular replacing pizza crust and rice. Either can be enjoyed in practically any sauce or dip like hummus. Baked or sautéed, either can please an array of tastebuds.
Some of the benefits of eating broccoli and cauliflower include all of the micronutrients they contain which are copper, potassium, folate, and manganese. They are also high in vitamin C, which is important for bone health, wound healing, and having a strong immune system. To be more detailed, broccoli is higher in vitamins C and K, but cauliflower has more vitamin B and vitamin B-6.
Another reason to eat broccoli and cauliflower is because they are high in sulforaphane and indole-3-carbinol. Therse are sulfur-rich antioxidants that help ward off chronic disease, reduce inflammation, and prevent cellular damage. Broccoli is high in lutein and zeaxanthin which are good for eye health. Cauliflower contains other important antioxidants which are vanillic acid, protocatechuic acid, and coumaric acid.
Again, they both have nearly 2 grams of fiber (broccoli 2.5 grams) in a one cup serving, which is helpful for digestion, heart health, and controlling blood sugar. We might prefer one more than the other. We might prefer them prepared a certain way. We might not even like them at all. In any case, the nutritional benefits are irrefutable. We can refuse to eat our vegetables, but we can’t refuse why they should be part of our diet.
A yearly physical or even just a normal visit to the doctor can involve having your blood pressure checked. Not everyone understands why or how important this information can be. Understanding the basics about blood pressure can lead to making better health decisions. This first piece of information to learn is that the top number is called systolic pressure and the bottom number is called diastolic pressure.
When having blood pressure checked, the doctor will put an inflatable cuff around the upper arm. Then they will use a stethoscope to listen to the blood moving through the arteries. The doctor will inflate the cuff which will cause it to tighten around the arm. As the cuff becomes deflated, the doctor will listen through the stethoscope to determine systolic blood pressure. When the noise that goes away from the deflation stops, the doctor can then take the diastolic reading.
A normal systolic pressure is below 120. When the heart beats, it squeezes and pushes blood through the arteries to be carried to parts of the body. This creates forceful pressure on the blood pressure, and systolic pressure is the reading of that amount of force. If the reading shows between 120-129, this is considered elevated. A reading of 130-139 is considered hypertension, which is stage one of high blood pressure. A reading of 140 or more is considered stage 2 high blood pressure. Finally, a reading of 180 or more may be a medical emergency and one should go the hospital immediately.
A normal diastolic pressure is lower than 80. This is determined by the amount of pressure in the arteries that exists when the heart quickly rests between beats. During this “rest” the heart is filling up with blood and getting oxygen. Even though a normal reading is below 80, if systolic pressure reads between 120 and 129, a person can still have high blood pressure. A reading of 80-89 is considered stage 1 hypertension, 90 or more is stage 2 hypertension, and 120 or more is a medical emergency in which one should go to the hospital immediately.
Depending on the reading, a doctor will just check each year at a physical or if there is any indication of elevation may ask for the person to have it checked every 3 to 6 months. They might even recommend an easy at home monitor. A good reading requires abstaining from smoking, exercise, or caffeine at least 30 minutes prior. Checking it at the same time of day is also important. The person should be sitting in a chair with both feet on the floor and a doctor can should the proper arm positions. Blood pressure can be a silent killer, so it is important to be aware. Untreated high blood pressure can result in stoke, heart attack, or kidney damage.
A stroke occurs when the blood supply to the brain is blocked or reduced. Every minute counts when it comes to helping or saving someone who might be having a stroke. The warning signs of a stroke include the acronym FAST:
F – face- when the person smiles do one of the side droop?
A – arms – when the arms are raised does one arm drop down?
S – speech – when making a short statement does the person slur or speak strangely?
T – time – answers are yes then someone needs to call 911 immediately.
A stroke can happen gradually or suddenly. It is important to know that a stroke can happen to anyone at any time. Warning signs include:
- Confusion or trouble understanding people.
- Difficulty speaking.
- Numbness or stiffness in the arm, leg, or face, particularly on one side.
- Trouble seeing.
- Severe headache.
Although strokes can happen to anyone, there are certain circumstances that put one at higher risk. Some conditions can be prevented while others can’t be changed:
- Tobacco: Nicotine makes blood pressure go up. It thickens the blood and makes it more likely to clot.
- High blood pressure: If a person’s blood pressure is higher than 140/90 then a person is diagnosed with hypertension.
- Diabetes: This condition damages the blood vessels which make a stroke more likely to occur.
- Heart disease: A person might have a defective heart valve, irregular heartbeat, or atrial fibrillation which can all raise the risk of strokes.
- Being overweight: This increases the chance of stroke. The heart needs exercise.
- Age: The chances of a stroke double every decade after age 55.
- Medications: Some drugs such as blood thinners can made a stroke more likely because of bleeding.
- Gender: Men are more likely than women to have strokes.
- Family: Genetics can play a role, and strokes can be a common occurrence among relatives.
- Race: Strokes are more common among African Americans and Hispanic Americans.
When a stroke happens, the brain is not able to get enough oxygen. Without oxygen, the brain becomes damaged almost immediately. That is why getting help immediately is critical. A doctor will determine is a person had an ischemic stroke (the most common type) or a hemorrhagic stroke (bleeding in the brain). The brain and body can be paralyzed and damaged for life so every second helps. The bleeding needs to be stopped immediately. Understanding the cause of the stroke can help treat the symptoms and reduce the likelihood of reoccurrence. Self-health care is critical. Don’t wait until it is too late to make sure you have normal blood pressure, are in the normal weight range, and properly take care of any existing heart conditions.
The dreaded colonoscopy that makes its way into life as we age. The colon is a key player in our digestive tract that helps remove stool and keep our fluids and electrolytes balanced. This examination of the large intestine (colon) and rectum is used to look for changes/alterations in the body that possibly have developed/evolved with age. These changes could be cancer related; therefore, the American Cancer Association (ACS) recommends having a colonoscopy beginning at age 45 and then every 10 years after.
There’s good reason to be proactive and have this screening done. The major reason is to check for colon cancer. Another major reason is to look at the intestines, especially if the person has been experiencing abdominal pain, diarrhea, and/or other digestion issues. If a person has had polyps, a colonoscopy can be useful for monitoring these and checking on changes. Polyps are a clump of cells that develop on the lining of the colon. They’re usually harmless but can turn into cancer.
The preparation for this procedure is what most people don’t look forward to. The preparation takes place the day before the exam and that means not eating sold foods, just having a liquid diet. A doctor will also recommend taking a laxative in large volume either as a pill or more commonly, in liquid form. Depending on what medications you take, you may also have to pause them the day/night before. When a colonoscopy is done, usually the person is put under sedation or anesthesia and/or given pain medication to help with discomfort. When the procedure is done, a colonoscope is put into the rectum and is long enough to reach the colon. The scope has a light, and the doctor can pump water, air, and carbon dioxide into the colon. This inflates the colon so the doctor can see into the area better. The scope also has a tiny video camera at the tip so the doctor can examine further. The doctor can also insert tools on the scope to take tissue for biopsy.
Overall, the exam takes about an hour. You do need a ride home after because of the sedation. Feeling bloated or having gas after is normal. Sometimes the first bowel movement after can have some traces of blood. The doctor will then review the results A negative result means the colonoscopy won’t need to be repeated for another 10 years unless otherwise advised. However, a positive result could mean the doctor found polyps or abnormal tissue. In more detail, if a doctor finds one or two polyps that are less than 0.4 inch (1 centimeter) in diameter, they might recommend a repeat. The doctor might recommend a colonoscopy sooner if more than two polyps are found, a very large polyp larger than 0.4-inch, differing structures/characteristics with the polyps that pose health risks, and most certainly if there are cancerous polyps.
Having a colonoscopy is a proactive approach to health. Being reactive can sometimes be too late. A day or two of discomfort is worth experiencing versus a cancer diagnosis. Ongoing digestive issues are disruptive to daily life. Getting older has its cons, but we can ease the process by being more aware and involved with what are bodies need from us.
Celebrations call for cake being served. Gatherings usually have food and dessert often includes cake. Indulging in cake every now and then and sticking to one moderate portion-sized slice won’t take too much of a toll on your waistline. Some types of cakes do less damage than others. That might mean less shame as well. Baking is a creative activity and between icing, coloring, and design, cakes can be a masterpiece of their own. So which cakes are better diet-wise than others. Here’s the slice on this……
Healthier Cakes
Strawberry shortcake – If you use egg whites and less sugar, one slice is about 250 calories.
Flourless chocolate cake – This may not sound appealing, but one slice is about 150 calories and is gluten free and paleo.
Protein mug cake – This single serving concept is a great way to get your protein in. Add banana, protein powder, cinnamon, and egg whites, and in 250 calories you will fulfill your taste buds.
Unhealthier Cakes
Carrot cake: Even though it has vegetables in it, being healthy is not its forte. There are nuts too. However, carrot cake can have anywhere from 300 to 600 calories per slice plus lots of sugar and lots of fat.
Cheesecake – No kidding one slice can have up to 1,000 calories depending on type and where you get it from.
Red velvet cake – It has a lot of sugar and fat because of the icing and there is a lot of artificial coloring in it. One slice can have nearly 500 calories.
Pineapple upside down cake – Just because it has a fruit in its name doesn’t mean it is healthy. One slice can have 350 calories.
Swapping out certain ingredients for healthier options is one way to keep cake within reason. You can use yogurt, egg whites, and of course less sugar or add whole fruits for sweetness. A lot of us don’t ask questions when cake in on the table. We let our will power falter and then say it’s only one slice before we pick a little frosting off another piece. If it isn’t cake, well then, it’s cookies, cupcakes, or ice cream. Life is sweet and cake just makes it feel even sweeter.