No Simple Answers For Complex
Questions About CarbohydratesVolume 16, No. 3, Summer 2008
No Simple Answers For Complex
Questions About Carbohydrates By Debra Gibbons, R.D.
There has been considerable discussion about whether carbohydrates are good for you or whether you should be avoiding them. There is no blanket response.
Eliminating all carbohydrates would nutritionally compromise your health and lower your energy level. That’s because most carbohydrates contain essential vitamin and minerals, antioxidants and phytochemicals.
Say “carbohydrates,” and most people think simple starches such as pasta, white bread, and white rice. They figure that limiting these items makes sense.
Basically, carbohydrates are starches, sugar and fiber. This includes breads, cereals, fruits, fruit juices, vegetables, pasta, potato, rice and other grains, dried beans, lentils, yogurt, milk and, of course, sweets such as cookies, cake, candy, regular soda, syrups…and the list goes on. Carbohydrate food sources comprise the major part of any diet.
However, there are two categories of carbohydrates: the simple, which are digested and absorbed more quickly, and the complex.
Simple carbohydrates with processed or refined sugars such as table sugar, regular sodas, candy and syrups have little nutritional value. (Simple sugars, which do contain vitamins and minerals, occur naturally in fruits, milk and milk products and vegetables.) Complex carbs are whole grain breads and cereals, starchy vegetables and legumes. They are high in fiber and provide vitamins and minerals.
There are varying recommendations regarding the amount of carbohydrate that should be included in one’s diet. The National Academy of Sciences suggests that carbohydrates should be 45-65 percent of your calories. The Food and Agricultural Organization and World Health Organization both recommend that the dietary guidelines set a goal of 55-75 percent of total energy from carbohydrates. But, of that, only 10 percent should come from refined sugars.
In other words, your intake of carbohydrates should be primarily from fiber rich foods such as whole grains, rice, breads and cereals, legumes, fruits and vegetables. You may add low or non-fat milk or yogurt to help meet your calcium needs.
Now you may be thinking that this adds up to a lot of carbohydrate, which will make you gain weight. However, it’s excess calories that cause weight gain regardless of their source. Calories from carbohydrates are no more fattening than calories from other sources.
Thus, carbohydrates should be a part of a healthy diet. Just be smart about which ones you choose. Remember, some carbohydrates are far better for you than others.
(Ms. Gibbons, a Registered Dietician and Certified Diabetes Educator, provides outpatient nutrition medical therapy at Cape Cod Hospital.)
By Suzanne Faith, R.N.
Neuroscientists at universities around the world are exploring evidence that artistic expression can have a powerful impact on the brain to stimulate and create the formation of new neural networks.
The communication system within the brain operates on the strength of these neural networks, or road maps. It's important to engage in activities that stimulate multiple areas of the brain because this will create more of these neural pathways. The greater the neural network, the greater the capacity to connect new experiences with previously stored memory data.
Exploring various modes of artistic expression not only may help improve one’s mental capacity, but also may hold the key to working successfully with those who have memory impairment. Every day our brain receives and processes thousands of sensory signals that help us interpret our experiences. What we see, taste, smell, hear, and touch at any given moment is what “creates the experience” for us and then takes up residence in our network of memories. Just as hearing a long forgotten song can transport us back to a precise moment in time.
As Alzheimer’s disease (AD) progresses there is a loss in the ability to use language.
Given the right tools, however, we can help AD sufferers continue to express their feelings and thoughts through the use of creative mediums. Research reveals that flowers can act as positive stimuli on the visual cortex of the brain causing an increased release of electromagnetic energy. This energy can contribute to better physical, mental, and emotional health.
Even the image of a single flower may hold the answer in stimulating communication for AD sufferers. And it does not matter whether one paints flowers; arranges flowers or enjoys a display of flowers at home; plants and flowers are the gifts nature gives us to help manage stress and stimulate positive memory.
In a groundbreaking discovery, Dr. Satoshi Abe, a Japanese neurosurgeon,, discovered that “by watching, touching and smelling flowers, we can minimize, and sometimes prevent, age-related memory loss.”
Given the increasing number of AD cases and our aging population, plant and flower therapy may be a link to explore in the search for ways to assist in connecting the channels of memory.
For over 25 years I have been a psychiatric nurse specializing in Alzheimer’s disease. Equally as long I have been practicing the art of pressed floral design with flowers grown in my gardens. In traveling around the world to meet with other artists practicing in this field, I have heard stories from fellow artists on how working with flowers brings a great sense of well-being. Others have actually told of curing their depression through creating with such positive visual stimuli.
It is important to recognize that in our world there exist many other symbols that can also create positive energy flow in the brain. Of these symbols, one of the most powerful is that of the heart. Creatively combining the symbol of the flower with the symbol of the heart has an even more potent effect on the positive energy flowing through an individual.
For the person with dementia, utilizing symbols as a substitute for words can enhance the creative process and help open the possibility of communicating again. Adding even a small amount of creativity to everyday life can increase energy flow, improve circulation, and provide emotional wellbeing.
(Ms. Faith is Director of Client Services for Alzheimer’s Services of Cape Cod & the Islands, 508-775-5656.)
By Denise M. Dever
It’s important that seniors take care in the heat, but that caution needn’t keep you from the activities you love.
Unfortunately, seniors must accept that they are more susceptible to the heat. As the Centers for Disease Control (CDC) explains:
Fortunately, there are ways to counter these problems:
Basically, use common sense. Schedule outdoor activities to avoid the hottest part of the day and use a buddy system to keep watch on those at high risk. That way, you’ll safely be able to enjoy this wonderful time of the year on the Cape.
For more information visit www.bt.cdc.gov/disasters/extremeheat/eelderlyheat.asp.
(Ms. Dever is President and Co-Owner of Home Instead Senior Care providing non-medical home care for seniors, 508-778-8613 or www.homeinstead.com.)
By Ellen Summey
One might think that “Water Wellness” refers to some environmental campaign to clean up the Cape’s harbors and ponds. However, in a health care context it also can refer to specialized programs dealing with the wellness of people. And not just for physical therapy patients, but for anyone interested in donning a bathing suit and getting a workout.
Plus, as we’ll explain, there can be emotional and social benefits as well.
The Aquatics Exercise Association and the Arthritis Association certify instructors to perform aquatic exercise instruction and also require continuing education to keep up with developments in the field.
Pool exercise programs—usually taking place in a well-heated saline pool—originally were aimed at people with arthritis. But, in the time, they have really broadened the classes to provide both cardio and strength training to those seeking a light workout.
The concept of getting into the pool puts all participants on an equal footing regardless of age, pain level or weight. Age definitely is no barrier. As an example, the 70-some participants in the Water Wellness program at Broad Reach Outpatient Clinic range from late 40s to 94.
As in general aerobics aquatic programs, a Water Wellness class starts with a warm-up period to get the blood flowing and muscles limber, then a good 20 minutes or so of cardio work, followed by strength training.
Most programs work on resistance, flexibility and balance, but it's not the typical pounding of an aerobics class. Many attendees are dealing with the inevitable bodily changes of aging. So exercises are designed to improve flexibility, coordination and balance.
Another unhappy aspect of the aging process is the loss of a spouse or good friends and these classes also provide an emotional support setting. Participants are there for each other and gain strength through their shared experiences.
Classes often are available through the day with the most challenging, and the busiest, at early in the morning. As the day goes on, participants get older and the classes get less challenging. But upbeat music remains a constant. [At the program Ms. Summey conducts, “Dancing Queen” is the signature theme.]
(Ms. Summey is certified by the AEA for Aquatics Instruction and for seven years has been running classes at Broad Reach Health Outpatient Clinic at Liberty Commons, 508-945-9611.)
By Jamie Neithold-Nash, DC
Because of the shortage of primary care doctors, and until recently the lack of insurance for many Cape Cod residents, emergency room visits have grown to include more than just emergencies. That said, it seems that it might be helpful to go over some ER Guidelines and little known facts that may explain why you waited more than 8 hours to receive care.
Generally the people with a ‘true emergency’ get seen first and the rest get to wait. An emergency medical condition is what an emergency room is required to treat first. If you come in with the sniffles, a sore throat and temperature of 99 degrees, you go to the back of the line.
However, if you are pregnant, then maybe you could get moved further forward because you may be jeopardizing the health of your unborn child.
These are considered emergency medical conditions:
Deciding to go the ER is difficult because you are considering the safety of yourself or a loved one. Understand that you can not always know when a true emergency is happening and you can’t always know how severe the condition is. But now you know why you may have to wait.
(Dr. Nash is a Certified Network Chiropractor in South Dennis, 508-394-9355.)
By Erin Fay-Azzato, MS OTR/L
Let’s start with some statistics,
There are ways, however, in which many of the hazards of the home environment can be minimized and even eliminated.
Just follow these tips:
If you require professional assistance to reduce the hazards of your home, this probably should start with a full-scale functional home assessment that includes a discussion of the client’s past medical history and current physical abilities and coordination with the licensed contractor who is going to do the work.
It’s also a good idea to communicate with your family physician, plus, as appropriate, your medical equipment supplier and therapist.
(Ms. Fay-Azzato is owner of Home Safe Home, 508-540-4663; Home Safe Home operates in tandem with All Points Kitchen and Remodeling, certified “Aging in Place Specialists,” 508-771-0664.)