What Do Food Expiration Dates Actually Mean, and Should You Trust Them?

by admin | Oct 19, 2022 | Health Awareness

The terms “sell by,” “best by,” and “use by” are notoriously confusing. While many shoppers err on the side of caution, increasing grocery costs mean that understanding these dates can lead to savings. 

What Your Food Labels Mean

Since there’s no federal standard for food labels, laws around product dates vary by state. Here’s what you can interpret from your food labels. 

Best If Used By and Best If Used Before

The terms “best if used by” and “best if used before” do not refer to your food’s expiration date. Instead, these phrases refer to flavor and quality. Once the date after your “best by” label passes, the taste of the food may become compromised. 

The “best by” labels can apply to any food category, including canned, boxed, frozen, or refrigerated. 

Use By

“Use by” is a little clearer. The “use by” date refers to the last date when the food is at its highest quality. “Use by” generally only applies to perishable items, such as dairy and meat products or prepared foods. 

Sell By

“Sell by” dates are more about inventory control than expiration. You can consume foods after the “sell by” date, but they should no longer carry them in stores. Typically, dairy products are suitable for a week after their “sell by” date, and eggs are safe to consume for three to five weeks after their “sell by” date. 

Expiration Date

Food may be assigned an expiration date due to loss of function after that date – like yeast that won’t rise – or changes in the safety or texture of the food. 

Foods assigned an expiration date include:

• Baby formula
• Baby food
• Vitamins
• Over-the-counter medications
• Cake mixes
• Baking powders

While dates are helpful to track how long you’ve kept a food, unless the dates clearly state that the food expires, the best way to determine whether a food is spoiled is by examining it for changes in smell, color, texture, or consistency. 

Additionally, the best way to keep your meats, soups, and casseroles longer is to freeze them. Bacteria can’t grow at frozen temperatures, so frozen meals maintain their safety for years.

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Signs You May Have a Magnesium Deficiency

by admin | Oct 13, 2022 | Health Awareness

Magnesium is crucial to your body’s functioning, as it supports the operation of the muscles and nerves and produces energy. However, most people who are deficient in magnesium have few, if any, obvious symptoms. 

Chronically low magnesium can increase the risk of type 2 diabetes, osteoporosis, high blood pressure, and heart disease. However, getting enough magnesium is often as easy as adding a few magnesium-rich foods to your daily diet. 

Identifying the signs of a magnesium deficiency can ensure chronically low levels don’t cause long-term concerns for your health.

Persistent Muscle Twitches and Cramps

As magnesium supports the function of the muscles and nerves in the body, those with a deficiency are more likely to experience involuntary muscle twitches, cramps, tremors, or, in severe cases, seizures. 

Muscle Weakness and Fatigue

A magnesium deficiency can lead to a loss of potassium in the muscles, causing weakness and fatigue. While fatigue is a common symptom many people experience occasionally, a physician should evaluate persistent fatigue.

Heart Arrhythmia 

Heart arrhythmia, an irregular heart rate, is one of the most concerning symptoms of magnesium deficiency. Patients may experience heart palpitations, lightheadedness, fatigue, or shortness of breath with heart arrhythmia and should see a doctor immediately to identify the cause.

Mental Health Concerns

Magnesium deficiency can cause nerve dysfunction, leading to several mental health concerns, including: 

• Apathy
• Depression
• Anxiety
• Delirium 

Those experiencing fluctuations in their mental health should seek the guidance of a healthcare professional to identify the exact cause and treatment.

How to Increase Your Magnesium

Dietary changes are the best way to ensure your body has enough magnesium to function properly. Foods that are high in magnesium include:

• Nuts
• Seeds
• Whole grains
• Dry beans
• Green, leafy vegetables
• Milk
• Yogurt
• Fortified foods

Fortunately, only a few servings of high-quality foods can significantly affect your magnesium levels. For example, one ounce of almonds provides 20% of an adult’s daily magnesium requirements. You can also up your magnesium intake through increased water consumption. 

Supplements can also fulfill the dietary needs of those who struggle with magnesium consumption. It’s best to talk with your healthcare provider if you’re experiencing any symptoms of magnesium deficiency and ask if there are supplements that can best meet your needs.

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What Is Gait and Balance Training?

by admin | Oct 5, 2022 | Health Awareness

Balance and gait training are forms of exercise that help patients who have neuromuscular conditions or injuries to their lower extremities. Balance and gait training is included in physical therapy and primarily focuses on improving the patient’s ability to walk.

What Does Gait Mean?

Gait simply means how you walk. A gait cycle describes the walking process. It involves picking your foot up off the ground, taking a step, landing on your foot, and lifting the opposite foot to begin the cycle again.

How Gait Training Works

Gait training may involve a variety of different exercises. Usually, in physical therapy, gait training involves walking on a treadmill under the supervision of your physical therapist.

Gait and balance training are always customized according to the specific needs of the patient, but the foundations focus on improving mobility and balance.

Increasing Mobility

Improving mobility involves working on the range of motion of your joints. This can include a variety of stretches and strength training exercises.

Improving Balance

When you walk, you spend a period of time on one leg while the other swings ahead to take the next step. Practicing balance exercises can help make walking safer and more efficient.

Benefits of Balance and Gait Training

Walking may seem a simple task, but for those with injuries and other conditions, it’s very hard work.

Some of the benefits of balance and gait training include:

• Improved muscle tone and flexibility
• Better range of motion
• Increased strength
• Better overall balance and coordination

Balance and gait training helps improve the overall positioning of the muscles while strengthening surrounding muscles. It can also help reduce tightness or spasticity in the muscles, which can decrease pain.

Balance and gait training not only helps address active issues but can work preventatively as well. Patients who go through balance and gait training can see an improved range of motion in the ankle joints, which can help them avoid compensatory balance and gait issues in the future.

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What Is the Difference Between Mylk and Milk?

by admin | Sep 23, 2022 | Health Awareness

You’re not alone if you’ve seen the term “mylk” and wondered if it’s a typo. While longtime vegans have known the term for years, it’s only recently become a mainstream way to differentiate between plant-based “mylk” and animal-based milk. 

What If Your Almond Beverage Still Says “Milk”?

Many companies haven’t made the switch in names, but that doesn’t mean they’re not plant-based. For example, dairy and non-dairy beverages can fall under the “milk” title. However, only plant-based beverages can be called mylk.

Why Are So Many People Switching to Mylk?

Mylk products have become a popular alternative to traditional dairy milk for several reasons. 

Lactose Intolerance

Dairy products contain a sugar called lactose. After infancy, most humans suffer from lactose malabsorption. Up to 70% of adults lack the enzyme lactase in the small intestines that breaks lactose down into glucose and galactose. 

Symptoms of lactose intolerance include:

• Abdominal pain
• Bloating
• Nausea
• Diarrhea
• Flatulence

Those whose bodies can’t process lactose typically begin experiencing these symptoms 30 minutes to two hours after eating or drinking foods containing dairy. 

Lower Fat and Calories

Most mylks are lower in calories, and almost all mylks are lower in saturated fat than traditional dairy milk. In addition, plant-based mylks contain no cholesterol or lactose, making them a better choice for those who are lactose intolerant or have dysfunctional cardiovascular systems.

However, it’s worth noting that not all mylk has the same calcium and protein content that dairy milk offers. Many mylks are fortified with calcium, protein, and vitamins, though, so it pays to read each label before buying.

Better for the Environment

In general, animal products impact the environment significantly more than their plant-based alternatives. Since animals need food, water, and space, they take up agricultural areas that could be used to feed people.

A 2019 study found that producing one glass of dairy milk results in three times the greenhouse gases required to make plant-based mylk. Additionally, dairy milk production requires nine times the land of mylk alternatives. 

Finding a plant-based alternative to dairy milk is easier than ever before. Switching from dairy milk to mylk is just as delicious and comparable in price. It’s worth experimenting with the many varieties available to see which one works for you.