Food Synergy 

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Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

Certain food pairings will increase nutrient absorption to create a possible health benefit, which is also known as food synergy. These are great to utilize in order to boost our bodies’ protection level from diseases and overall health. Here are a few notable examples of food pairings:

Vitamin C with Iron

Specifically speaking to non-heme iron, or the iron that does not come from animal meat, plant-based iron can be better absorbed when paired with foods rich in Vitamin C. Plant-based sources of iron include legumes, nuts, seeds, quinoa, spinach, iron-fortified grains, and more. Foods rich in Vitamin C include tomatoes, oranges, grapefruits, bell peppers, broccoli, and more. Making a meal such as a lentil salad with cooked bell peppers and broccoli, or a snack platter of mixed unsalted nuts with vegetable sticks and tomatoes are great for food synergy!

Vitamins A, D, E, and K with Fat

Vitamins are classified as either fat-soluble or water-soluble. Water-soluble vitamins include Vitamin C and B Vitamins. Fat-soluble vitamins are Vitamins A, D, E, and K. Since these are absorbed alongside fats, it would make sense that these are better absorbed when consumed with fats! The fats that we are talking about are healthy fats, such as monounsaturated or polyunsaturated fats, versus saturated and trans fats. Examples of healthy fats include olive oil, avocado, nuts, chia seeds, fatty fish, and more. Examples of foods plentiful with fat-soluble vitamins include dark leafy greens, orange and yellow fruits and vegetables (Vitamin A), egg yolks and other animal products (Vitamin D), almonds, and sunflower seeds (Vitamin E), and dairy products and dark leafy greens (Vitamin K). Cooking a meal such as avocado toast with scrambled eggs or a grilled 6 oz. salmon with a side salad of dark leafy greens topped with sunflower seeds and olive oil are great options for this pairing!

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Sign Up Now for Flat Apple Fitness 2022! 

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The mission of the Healthy Lombard Foundation is to address the epidemic of childhood obesity and promote a healthier lifestyle. With that mission in mind, Healthy Lombard will again sponsor Flat Apple Fitness to incentivize kids to stay active during the summer months outside of school.  This program is open to ALL KIDS  ages preschool through high school.  They DO NOT need to be a resident of Lombard.

This year we will again include “Mindfulness Mondays” to promote social-emotional learning (SEL), “Wellness Wednesdays” to encourage physical activity, and “Foodie Fridays” to promote healthy eating and cooking in addition to encouraging physical activities focusing on physical well-being.

Each week registered participants will receive a short newsletter from Healthy Lombard detailing the various opportunities to earn “tickets.” Registered participants can log their “tickets” throughout the duration of the program by completing the tracker provided by Healthy Lombard. At the end of the summer, participants will use their tickets for eligibility to win a variety of prizes.

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Make Smart Food Choices for Healthy Aging 

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The National Institute on Aging shared that choosing healthy foods has health benefits for everyone. As you age, food provides the nutrients you need.  But it’s never too late to make smarter food choices. Healthy eating is an important part of staying healthy as you age.

Following these tips can help you maintain a healthy weight, get the nutrients you need, and lower your risk of chronic disease.

  • Try to eat and drink from these food groups each day: fruits, vegetables, grains, protein, and dairy. Variety is an important part of eating healthfully!
  • Cut back on foods and beverages that are high in calories and added sugars, sodium, and saturated fats. Shift to healthier options like fresh fruits and vegetables instead.
  • Instead of high-calorie snacks, such as potato chips, try nutrient-dense snacks, such as carrots.
  • Instead of fruit products with added sugars, such as fig cookies, try fresh fruit, such as a peach.
  • Instead of regular cola, try water flavored with fruits or vegetables.
  • Use a food diary to help you keep track of your total daily calories, carbs, protein, etc., and see if you are making healthy choices. Understand how many calories you need based on your level of daily activity.
  • Choose a variety of foods that are packed with nutrients and low in calories.
  • Check the food labels to understand what foods will meet your nutritional needs each day.

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An Apple a Day May Keep the Pharmacist Away 

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  asks in his NutritionFacts.org blog, “Which would save more lives: eating an apple a day or taking statin drugs?”

Does an apple a day really keep the doctor away? That’s a public health message that’s been around since 1866, but is it true? You don’t know until you put it to the test. As I discuss in my video Flashback Friday: Does an Apple a Day Really Keep the Doctor Away?.

The objective of “The Association Between Apple Consumption and Physician Visits,” an article published in the American Medical Association’s internal medicine journal, was simple: “To examine the relationship between eating an apple a day and keeping the doctor away.” 

The message has been “promoted by the lay media and powerful special interest groups, including the US Apple Association”—a force so powerful that it spent a whopping $7,000 lobbying politicians during the 2017-18 election cycle. (Okay, so maybe Big Apple is more like an itty bitty appletini.) At any rate, the beneficial effects of apple consumption may include the facilitation of “weight loss, prevention of neurologic degradation [protection of the brain], cancer suppression, reduction in asthma symptoms, and improved cardiovascular health.” So, apple consumers ought to require less medical care, right? “Although some may jest, considering the relatively low cost of apples…a prescription for apple consumption could potentially reduce national health care spending if the aphorism holds true.”  Read more 

10 Simple Ways to Improve Your Health in 2022 

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Maggie Bloom shared that the start of a new year is always a time for reflection and goal setting. Whether you’re looking to get in shape, eat healthier, or just get more organized, there are plenty of ways to make improvements to your health this year. Even if you did not meet these goals yet, there is still time!  Many changes can be made easily and without too much effort. Here are ten simple things you can start to do right now to improve your health in 2022.

1.   Drink More Water

Drinking plenty of water is essential for good health. It helps to keep your body hydrated and can help to flush out toxins. Make a goal to drink eight glasses of water each day. If you’re not a big fan of plain water, try adding a slice of lemon or lime. You can also infuse water with herbs or fruits like strawberries or cucumbers.

2.   Get More Sleep

Getting a good night’s sleep is important for your overall health. Most adults need between seven and eight hours of sleep each day. If you’re having trouble sleeping, try setting a regular bedtime and sticking to it. Avoid caffeine and screens before bedtime, and create a relaxing bedtime routine that includes winding down for 30 minutes before hitting the pillow.

3.   Meditate

Meditation has a host of health benefits, including reducing stress, improving sleep, and increasing focus. There are many ways to meditate, so find one that works for you. You can try guided meditation, mindfulness meditation, or even progressive muscle relaxation. Start by meditating for five minutes a day and gradually increase the time as you get more comfortable with the practice.

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Make-Ahead Road Trip Snacks to Save Time and Money 

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However long the road trip and whether it’s just you or a crew, snacks are always welcome on the ride. In fact, nutrient-dense, satisfying, make-ahead road snacks don’t just make the trip more enjoyable. They can help you stay more alert, prevent hanger, and help stabilize your energy levels. Plus, since you can make fewer food and drink stops, packing your own snacks can also save you money and help you get from point A to point B faster.

So, what should you bring? This snackable guide takes you on a tasty tour of road-trippable options. No matter your budget or dietary considerations, this list can be your go-to guide for make-ahead snacks that are easy to transport. We’ve included some shelf-stable items; others require a cooler. You and your copilots can enjoy each option either in a car or while you pull off for a pit-stop picnic. Read on for our favorite homemade snacks to fill you up, so you can go the distance. Read more 

All About Dad Bods 

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Advanced Dermatology shared that we’ve all heard of it, the ‘dad bod’. But what does it really mean, and why has it become a pop culture phenomenon? The dad bod is described as a body shape particular to middle-aged men that is relatively slim, but not lean or toned. In recent years, the dad bod has received a lot of attention and praise, making men who may be concerned about things like hair loss and aging feel more confident.

Advance Dermatology surveyed more than 1,100 Americans from across the country about their opinions of the dad bod.  It may be a surprise, but the majority of Americans (60%) are fans of the dad bod! Nearly 3 in 4 women (70%) say they are a fan of a particular body type. For men, the percentage is lower, with nearly half saying they like the dad bod.

Much of the talk about dad bods is positive. Among those surveyed, 53% believe ‘dad bod’ is a body-positive term. Additionally, 61% think dad bods are attractive and 49% say the dad bod is sexy. Almost half (47%) of people who say they’re attracted to men prefer the dad bod over someone really muscular and 1 in 5 would even go as far as saying the dad bod is the new six-pack. Read more 

Foods to Help Protect Your Arteries from Saturated Fat 

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5 Basic Home Modifications for Seniors to Increase Accessibility and Safety 

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As we age, our mobility decreases, and we eventually reach a point where living independently becomes a challenge. For those seniors who prefer to stay in their own homes for as long as possible, certain modifications can increase accessibility and safety. 

This article will discuss five essential home modifications that every senior should consider. Keep in mind that these are just a few examples; each senior’s needs vary, so it’s recommended to consult with an expert before making any decisions.

Walk-in Tubs

A walk-in tub can be an excellent solution for seniors who have difficulty getting in and out of a traditional bathtub. Walk-in tubs are designed with seniors in mind, and they come with a variety of features that can make bathing more accessible and safer. Most walk-in tubs have a low step-in entry, grab bars, and a seat, which can help prevent falls.

Grab Bars

Installing grab bars in strategic locations around the home can help seniors maintain their balance and prevent falls. Grab bars can be placed in the shower, next to the toilet, and near the bed. When choosing grab bars, be sure to select ones made of sturdy materials and can support a lot of weight.

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5 Tips for Healthier Skin 

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Maggie Bloom shared with Healthy Lombard that everyone knows that happy skin is a sign of a healthy one. But have you ever thought about how much of a role skin health plays in your overall well-being? The skin is one of the most sensitive organs in the human body, and as such, alterations in its functioning can have drastic consequences. The following tips will help you improve your skin health and make it healthier. If you’re wondering how to “healthify” your skin, read on!

1.   Eat Well

We know this tip is cliché, but it’s true. The majority of our skin is made of skin fibers, which means it’s made of living, breathing, responsive tissue. If you don’t consume the right amounts of vitamins and minerals, or if you’re not eating the right foods at the right times, then your skin will react by producing excess oil. Excess oil leads to wrinkles. To keep your skin looking youthful, you’ll have to be selective about the foods you consume. Here are some of the most important nutrients your skin needs: Vitamins – A, D, E, K2, and sometimes K1 Mineral – Calcium, Iron, Selenium, and Zinc Fruits – Strawberries, oranges, grapefruits, etc. Vegetables – Tomatoes, bell peppers, broccoli, etc. There are also a few other nutrients that your skin needs but won’t produce on its own. These are Chlorophyll – Found in green leafy veggies Minerals – Selenium, Vitamin B-12, vitamin A, vitamin D, and more!

2.   Stay Hydrated

You need to stay hydrated not only to keep your skin healthy but also to prevent it from getting too dry. If your skin gets dehydrated, it can become susceptible to damage caused by the environment and indoor allergies. That said, you can also opt for a more hydrating treatment at the spa. To achieve the right balance, drink plenty of water, apply a moisturizer, and make sure to moisturize your scalp too. You don’t have to spend a small fortune on the perfect skin-care routine — there are ways to get the hydration you need on a budget-friendly budget. You can also try adding a few drops of nourishing essential oil to a bucket of water or adding a few teaspoons of coconut oil to your salad or oats. Read more