• Maintain a healthy lifestyle through diet, exercise and keeping up with doctor appointments. Brim says this reduces your risk of a stroke, which can lead to a voice disorder. It can also prevent everyday illness and coughing.
  
  “If someone has had the flu or COVID and they’ve had a consistent cough, it can cause trauma to the vocal cords,” Brim explains. “The vocal cords are closing so rapidly with each cough.”
  
  Using a humidifier and taking lozenges without menthol can help with that pesky cough, Brim adds.
   
• Aim for 40 to 60 ounces of water per day.
  
  “That’s very helpful in maintaining a healthy environment for your vocal cords. It makes sure they’re not getting too strained,” Brim says.
   
• Watch your caffeine. High amounts can strain your vocal cords, Brim says.
  
  “Do you really need that second latte at noon?” she asks with a smirk.
   
• Don’t yell all the time. Obvious, right? But it’s tricky if you use your voice for a living.

“Maybe you have a job like an auctioneer or a teacher trying to yell over a group of students. You have to make your voice louder [for your job],” Brim says.

“Try to focus on more projection. And take vocal rests,” she adds. “Take 10 minutes to let your vocal cords reset. Drink water. Try to decrease the trauma to the vocal cords as much as possible.”

Learn more

Read about all the ways medical professionals help restore voices on the OSF HealthCare website.

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• Teeth issues, such as cavities and discoloration. Loose teeth (not baby teeth that are intended to come out) are also a red flag.
   
• Gum issues, such as redness, bleeding or swollen or sore gums.
   
• Chewing and swallowing issues, whether from pain or a diagnosed disorder.
   
• Chemotherapy can also negatively impact oral health, Dr. Splaingard says. So if you’re going through cancer treatment, keep a close eye for changes in your mouth.
   
• And while we can’t control our age or gender, Dr. Splaingard says to be aware: poor oral health and the poor bone health that could come with it are more common as you age. He adds that women who have reached menopause are especially at risk.

Prevention

Having good oral health is no secret. Think back to what your parents told you as kids.

• Brush and floss regularly. The American Dental Association recommends brushing twice per day and flossing once per day. If you have questions about frequency, talk to your dentist.
   
• See a dentist regularly. Twice per year is a good starting point, but some people who need extra attention could go four times per year.
   
• In between those appointments, watch your teeth and gums and let your dentist know if something doesn’t seem right.
   
• Avoid smoking.
   
• Eat a healthy diet that’s low in cavity-causing sugar and high in beneficial things like calcium.
  
  “Calcium and vitamin D deficiencies can affect calcium balance in the bones,” Dr. Splaingard adds
   
• And if you are diagnosed with osteoporosis, follow the medication plan outlined by your health care provider.

Learn more

Read more about how to maintain good oral health on the OSF HealthCare website.

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November, December and January bring bountiful holiday meals.

While it’s tempting to chow down, experts are cautioning about how overindulgence can make you feel mentally and physically crummy in the moment, plus open the door to long-term unhealthy eating habits.

Have the right mindset

Andrew Zasada, MD, provides emergency department care at OSF HealthCare. He says avoiding stuffing yourself starts before you sit down for the meal.

“If you come to the meal hungry, you tend to try to make up for not having breakfast. You load your plate up, which is going to cause you to overeat,” Dr. Zasada says. “Instead, have a light snack an hour or two before you sit down to the meal.

“Put the food in one room and sit down in another room to eat. That necessitates you going there rather than having food available for another fill.”

The meal itself

Enjoy holiday meals, Dr. Zasada says. It’s not a race.

Grab a smaller plate, and take smaller portions of each item. Pretend you’re filling the plate up for a child. You wouldn’t take five rolls and two big slabs of meat for a youngster, so don’t do it for your adult self.

Other tips: Chew slowly. Between bites, put your utensil down, take a drink of water and talk to someone. This allows your stomach to fill up and tell your brain that you’re full.

When you finish eating, leave the table, and go to another room. Staying next to the food increases the temptation to keep nibbling.

If you can’t help it

Dr. Zasada says despite our best efforts, sometimes you overeat during holiday meals. Maybe you don’t want to offend your aunt by not having a slice of her famous pie.

If that happens, Dr. Zasada says there are two pitfalls to avoid: Drinking alcohol and lying down right after the meal.

“That opens up the sphincters of your stomach, slows down digestion and increases the chance for heartburn,” Dr. Zasada says.

Try tea or coffee after a meal instead of alcohol. But if you must indulge in a spirit, Dr. Zasada says to wait at least 90 minutes so your stomach can partially empty.

Instead of lying down for that post-meal nap, sit upright, talk to people or play a game. If the weather is nice, go for a walk.

A word on more serious eating issues

Holiday meals may be difficult for people who suffer from eating disorders, such as binge eating (eating a lot in one sitting and feeling you can’t stop), anorexia nervosa (an unwarranted fear of being overweight which leads to things like starvation) or bulimia nervosa (taking unhealthy steps to avoid weight gain like purging your food).

Dr. Zasada says, in the moment, you should have someone you trust who can help you through the holiday meal and check in with you later. Long term, he says these are serious issues that should be talked about with a health care provider.

“Repeated bulimia will damage your teeth. It’s corrosive. You lose electrolytes when you vomit,” Dr. Zasada says. “You become sick. If you do this repeatedly, you will lose weight in an unhealthy way. You will possibly dehydrate. You will start losing muscle mass.

“It’s just not a good thing.”

Bottom line: Don’t get discouraged

Dr. Zasada says one day of extra eating may make you feel bad, but it isn’t going to derail your overall health.

“One day won’t make you fat,” he says.

Get back into your healthy eating habits the next day while enjoying those leftovers in moderation. If you feel you are struggling to maintain a healthy weight or body image, talk to your primary care provider. They may refer you to a specialist like a dietitian or mental health provider. From there, plans could include a diet and exercise regimen, medication or, in rare cases, weight loss surgery.

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A pinched nerve can also be a culprit.

“The most common cause [of a pinched nerve] is arthritis. Over time, a disc [in your spine] dries out and starts to bulge. Arthritis builds up in the joints of the neck. That can start squeezing on the nerve,” Dr. Syed explains.

“Certain activities can increase the risk for all that,” he adds. “You do something that requires moving your neck a lot. You do a lot of strenuous work. That can cause things to happen a little bit faster. It can also happen if you’re sitting at a desk at an uncomfortable angle for prolonged periods.”

Pain from a pinched nerve can travel down your body and into your hand, for example.

Treatment

Regardless of the cause of your neck pain, Dr. Syed says a good physical therapy program – both in the doctor’s office and continued at home – can take care of many cases before surgery is discussed. He estimates only around 10% of his patients need surgery.

If it does get to surgery: “A lot depends on which nerves are pinched and where,” Dr. Syed says. “For some people, we go in from the back of the neck to free up the nerve. For some, we go in through the front of the neck. Some surgeries are fusion surgeries. Some are what we call motion sparing. Rather than taking the individual bones of the neck and turning them into one bone, we’re able to keep them free. That preserves [the person’s] motion.”

Prevention

Here's an alert to put in your phone for morning, midday and evening: stretch. Stretching often can keep your neck limber. Five to 10 repetitions of up/down and side to side motions can go a long way, Dr. Syed says.

Practicing good posture goes hand-in-hand with stretching. Sit up straight at your work desk, and take breaks to walk around. Dr. Syed says research is still in progress on how much a standing desk or sitting on a big bouncy ball helps. But he says if those decrease your pain, go for it.

“If you work at a very physically involved job, make sure you have good ergonomics [good workplace behaviors]. If something is a two-person lift, grab someone. Don’t try to lift heavy things by yourself,” Dr. Syed implores.

A diet high in protein, vitamins and calcium is another must-do. Calcium helps prevent osteoporosis, a condition that weakens bones and makes them more prone to breaking.

And lastly, manage chronic illnesses, and drop the cigarettes.

“We know from a lot of studies that smoking damages bone metabolism. It accelerates arthritis. It’s bad for blood supply and nerves,” Dr. Syed warns.

Learn more

Read more about how to keep your body in top shape on the OSF HealthCare website.

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While many “health” trends have no substance at all, this has promise, according to Gabrielle Haskell, a clinical dietitian for oncology at the OSF Cancer Institute.

The recipe calls for one to two frozen bananas, one cup of coffee, 1/3 cup of milk and two pitted dates. Mix it together in a blender and you have a frappe to enjoy.

So… why bananas?

“Bananas have fiber in them, which helps keep you fuller for longer. Fiber is good for blood sugar management and for management of your cholesterol,” Haskell says. “They also have added vitamins and minerals, like Vitamin C, that can really help boost your immune system.”

The American Institute for Cancer Research (AICR) recommends a plant-based diet for cancer prevention. Haskell describes how fruits, like bananas, all play a role.

“By adding more plants to your food, you’re reducing your risk of cancer, and adding in phytochemicals and antioxidants,” Haskell says.

Phytochemicals are part of the plant’s immune system and offer the plant, and the person eating it, protection from viruses, bacteria, fungi and parasites. Antioxidants are things like Vitamin E and C that help fight off harmful free radicals, which have been linked to diabetes and cancer.

The frozen banana doesn’t just add nutritional benefits to the drink, it also provides a creamy texture that is easier to enjoy. See it as an alternative to coffee creamer. It also adds sweetness, so you can say goodbye to those packets of sugar, too.

“Traditional coffee creamers have a lot of added sugars and oils in them,” Haskell says. “The bananas., milk and dates are really replacing the coffee creamer to add sweetness and creaminess to it.”

Minimizing caffeine intake during cancer treatment

The jury is still out on how coffee impacts cancer risk. The American Cancer Society (ACS) reports that some studies have shown coffee lowering the risk of liver and endometrial cancers, as well as mouth, throat, voice box and basal skin cell cancer in both men and women. However, other studies suggest drinking hot beverages like coffee may increase your risk of esophageal cancer, causing ACS to recommend not drinking any beverage at very high temperatures.

Dr. Fredericka Brown and Dr. Kenneth Diller, mechanical engineering professors at the University of Texas at Tyler, researched what the optimal hot beverage temperature is. Their findings showed that hot drinks should be served between 125°F and 136°F.

During cancer treatment, Haskell says caffeinated beverages are not recommended at all.

“Caffeine can increase your risk for dehydration,” Haskell says. “And specifically with caffeinated coffee, if patients drink that when they’re doing certain treatments, symptoms like nausea and acid reflux might be heightened. It’s best to try and reduce your consumption of caffeine as much as possible. If you want, you can swap out regular caffeinated coffee in this recipe for a decaf instead.”

This recipe is another way to make use of those VERY ripe bananas you have laying out on the kitchen counter, hanging on for dear life. There’s no judgment here. Just throw them in the freezer and give them a new, healthier purpose than just attracting fruit flies.

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Story update, BrucePac recalls: 

Nearly 10 million pounds of ready-to-eat meat and poultry products made by BrucePac have been recalled, according to the U.S. Department of Agriculture. 

The recall, with impacts nationwide, are due to concern the meat and poultry products are contaminated with listeria. 

"The ready-to-eat meat and poultry items were produced from June 19, 2024, to October 8, 2024. These products were shipped to other establishments and distributors nationwide then distributed to restaurants and institutions. Information regarding product labels and the list of products will be provided when available," the USDA wrote in a release. "The products subject to recall bear establishment numbers "51205 or P-51205" inside or under the USDA mark of inspection." 

Original story, Boar's Head recall:

Approximately 7 million pounds of deli meat sold by Boar’s Head Provisions Co., one of the most well-known deli meat brands in America, have been recalled due to a listeria outbreak.

The outbreak has reached 13 states, including Illinois, and has resulted in the hospitalization of over 30 people. Two people have died after being infected.

The recall of ready-to-eat liverwurst includes 71 products under the Boar’s Head and Old Country brand names, distributed across the United States and to Mexico, Panama, the Dominican Republican and the Cayman Islands, according to the United States Department of Agriculture’s Food Safety and Inspection Service (USDA-FSIS). 

Stay informed

Doug Kasper, MD, is an infectious disease specialist with OSF HealthCare. He says listeria outbreaks are nothing new, and recalls aren’t meant to scare people. He says you don’t have to completely change your diet or stop eating certain foods because of a recall, rather just stay informed with recalls from the Centers for Disease Control and Prevention (CDC) or USDA.

“These recalls help you audit what you’ve purchased, where you’ve eaten recently, and potentially adjust, for a short amount of time, before the quality has improved,” Dr. Kasper says.

Dr. Kasper says during a recall, the CDC and USDA perform tests on the food while notifying manufacturers and consumers.

What is listeria?

Listeria monocytogenes (L. monocytogenes) is a series of disease-causing bacteria. When eaten, people can develop a disease called listeriosis.

“It’s a bacterium that can normally be found in the environment. It can be found as part of agriculture where food is produced and then as it’s handled, it can become contaminated,” Dr. Kasper says. “Bacteria is present throughout our world, and we have measures in place to wash food, and ensure food is handled safely. The rates of listeria are consistently monitored, audited and then retroactively checked in fields where there were higher rates detected in the past.”

Who is most at risk?

The CDC says listeriosis can be dangerous for pregnant women and their unborn babies, alongside those 65 and older or people with a weakened immune system.

“Pregnant women are frequently advised to stay away from products that could potentially be infected with listeria. These could be deli meats, unpasteurized dairy and raw milk,” Dr. Kasper says. “The risk is relatively higher. Some other patients on chemotherapy or those with other significant conditions may choose to stay away from those products.”

What do symptoms look like?

The USDA says listeriosis symptoms are very similar to flu-like symptoms. It can cause fever, muscle aches, stiff neck, confusion, loss of balance or convulsions. It can also give a person gastrointestinal (GI) symptoms like upset stomach or diarrhea.

Unlike viruses, listeria cannot be passed from person to person. It can only infect a person when they consume a decent portion of the infected product.

“These are not transmissible by touch or sharing common dining utensils,” Dr. Kasper says. “It’s based off of the product you were exposed to.”

What to do if you’re feeling sick

If you’re feeling sick and it may have been from a food product you’ve eaten recently, Dr. Kasper recommends seeking medical attention immediately, whether it’s your primary care provider or an OSF OnCall Urgent Care or OSF PromptCare.

“If a person develops a fever or sustained illness that lasts more than a day, then it becomes in their best interest to notify their medical provider,” Dr. Kasper says. “For most people that are exposed, the risk is very minimal. It’s unlikely to have a severe outcome, unless the food is repetitively eaten or if the person has an underlying issue.”

In addition to avoiding recalled deli meats entirely and contacting your medical provider, the CDC says to clean your refrigerator and containers and surfaces that may have touched any recalled sliced deli meats. Businesses affected by the recall are advised to thoroughly clean and sanitize all non-food surfaces and throw away any open meats and cheeses in the deli. Taking this a step further, the USDA-FSIS recommends delis to not use any opened deli products because recalled products can cross-contaminate other deli products.

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An early 2023 study has anyone who sweetens their morning coffee or other foods on alert because of what the findings showed.

The study published in the journal Nature Medicine linked a sugar replacement called erythritol to increased cases of blood clotting, stroke, heart attack and death. Erythritol is used to add bulk or sweeten stevia, monk fruit and keto reduced sugar products. It’s a sugar alcohol that can be naturally found in many fruits and vegetables.

The study found those with risk factors for cardiovascular disease, such as having diabetes, were two times as likely to have a heart attack or stroke when they had the highest levels of erythritol in their blood.

While the study is getting attention and causing concern, but OSF HealthCare dietitian Olivia DeLeon says there are many limitations to the study that need to be recognized.

“This was what we call an association study. That means they did find an association between erythritol and increased risk for cardiovascular disease or events, however it was not a causation study. It did not show that erythritol causes cardiovascular disease or incidence,” DeLeon says.

She says the participants in the study also need to be kept in mind.

“These individuals were over the age of 60 and they already had pre-existing, or were at a higher risk of cardiovascular disease,” DeLeon says. “It’s difficult for us to apply that information to the general public and that means more research needs to be done.”

DeLeon adds health experts have reviewed different types of sugar alternatives and have found them to be safe to consume.

“You can always use those other non-nutritive sweeteners such as the FDA-approved Sweet-N-Low, Equal and Splenda. Those are great options to use to limit that sugar intake,” DeLeon says. “But you can also use things like fruit to add that extra flavor without adding extra calories. Instead of a sugar-sweetened beverage or an artificial-sweetened beverage, you can always chop up some strawberries, blueberries, and add that to your water for great flavor.”

DeLeon also recommends having a heart-healthy diet. She breaks down some simple tips of how to achieve this.

“Limiting things such as saturated fats, added sugar, and placing a focus on adding more fiber to your diet. Saturated fats are typically found in animal products, such as meats and dairy, but it’s not that we have to completely cut these food groups out but rather choose the lean option,” DeLeon says. “Choosing that 93% lean 7% fat hamburger more often over the 80% lean 20% fat is a simple way to cut out excess saturated fat.”

DeLeon says adding fruits, vegetables, whole grains and beans to meals is a great way to add extra fiber to your diet.

You can find healthy recipes here.

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Now that kids are off school for a few months, there's sure to be plenty of changes in their routines, including their eating habits. 

Fast food, candy and fair food can all contribute to tummy aches. 

Stomachaches are quite common in young children. It can be something simple that comes and goes quickly, or it could be something more severe.

According to a national poll, one in six parents say their child complains of a belly ache at least once a month. 

“There are so many different reasons that a child could complain of a stomachache. It could be something easy, like constipation or something they ate, food allergies or indigestion. They could have come across a virus at school or on a play date or even in their own home," says Alissa Bartel, a nurse practitioner with OSF HealthCare.

Stomach pain, however, could also mean more serious problems such as appendicitis, bowel obstructions, urinary tract infrections or even hernias. 

But the issue may not be physical. Bartel says it can also be related to stress or anxiety. She says to trust your own gut, and if you think something is wrong, take your child to be evaluated immediately.

Health Highlights Video Version

Health Highlights Video Version Without Chyrons

A good chunk of the U.S. has felt the wrath; dealing with snow, strong winds and other dangerous conditions. 

Snow, especially the heavy stuff, means a lot of shoveling. The pressure this puts on our bodies can lead to an array of health-related problems if you're not careful and properly prepared for the winter season. 

Among the people at the greatest risk while shoveling are older adults, people with a history of back problems, and those who have suffered a heart attack or other serious health issue. 

“Every year, thousands of people end up in an emergency department due to things happening when they’re shoveling snow," Henderson says. "These include falls, sometimes people experience heart attacks from extraneous activities, back injuries amongst other things. So, it’s really important to take some caution when you are going to be shoveling snow, and the snow is coming.”

When it comes to shoveling, Henderson says to play it safe. Take your time and be sure to let your loved ones and friends know what you're up to in the event something does happen. 

Don't be afraid to ask for help. She adds to dress appropriately to avoid frostbite, stretch five to ten minutes before you go out in the cold and stay hydrated. 

We have ushered in the New Year. For some, it's that time we pledge to exercise more, save money, find a new hobby, or shed a few pounds. 

A recent Forbes Health survey reports losing weight is the fourth most popular resolution for 2024, trailing only improving fitness, finances and mental health. 

Nicole O'Neill is a dietitian with OSF HealthCare. Her job is to help people navigate the choppy waters of starting diets, especially this time of year.

“Resolutions are big picture things. So, if you have a resolution to lose X amount of weight, go ahead and make it. But then break it down into smart goals, little steps along the way so that you can achieve something and feel like you did something," O'Neill says. 

Resolutions aren't for everyone, so don't feel bad if you don't make one. 

O'Neill says it depends on the person's personality and what other factors are involved such as stress, hormones, pain or lack of sleep.

Health Highlights Video With Chyrons

Health Highlights Video Without Chyrons

But some social media videos are offering different options, some that can be done from the comfort of your own home and don’t require any prescriptions or visits to the doctor.

Home health remedies

There are two home health remedies getting major exposure on social media platforms like TikTok. One is a mix of onion and honey, and another is a combination of garlic and honey. Ashley Simper, manager of Dietetic Services with OSF HealthCare, sifts through the research to explain what is fact vs. fiction.

Onion and honey remedy

TikTok user HealthwellnessAB, shared a “homemade cough syrup” using chopped onion and honey. Since being posted in early September, the video has garnered over 4 million views. The concoction starts with one layer of chopped onion, topped with one teaspoon of honey. The layering of honey and onion is repeated three times. Once the concoction is made, it’s recommended to keep it stored in the fridge for up to two weeks.

“There are no clinical trials that show a direct correlation between eating red onion, or red onion extract, and reducing the symptoms of a cough. There are a lot of great things in red onion, but it’s not directly linked to the reduction of the cough,” Simper adds.

Garlic and honey remedy

Another TikTok user, The Homesteading Hebrew, posted a TikTok claiming the “garlic & raw organic honey is all you need!” With this concoction, you chop up the garlic and place it in a jar. You then pour the honey directly on top of the garlic, mix it together and put the lid on. The video has gotten nearly 250,000 likes and 3.7 million views. The video claims that garlic can act as an antiviral and antibacterial remedy, that it can fight colds and flu, remove heavy metals, lowers blood pressure and fights infection.

Simper says this remedy has much more promise than the onion/honey mixture.

“When you ingest garlic on a regular basis, you can lower overall total cholesterol, triglycerides, blood pressure and it can help prevent the onset of a cold,” Simper says. “But it can’t treat a cold. The research has found that when people are taking garlic regularly and have been exposed to some heavy metals, down the road, they show there are fewer heavy metals in their body if they’re consuming garlic regularly. These studies were done with garlic tablets or supplements, they’re not done with eating garlic.”

“The compound in garlic with health benefits is called allicin. The research supports the amount of allicin equal to one clove of garlic has these health benefits. If you ask me, I think it’d be pretty difficult to get in a clove of garlic a day. That’s why these garlic supplements are where they’re finding these benefits.”

Simper says the nutrition benefits of garlic won’t be seen overnight. 

“You should be taking the garlic supplements for three months or more before you can actually prevent a cold,” Simper says. “You would want to be taking it consistently in order to see that prevention.”

Caution for those on blood thinners

“Eating garlic, in large amounts, can thin your blood. So, we wouldn’t want anyone to consume too much garlic who is on a prescribed blood thinner,” Simper says.

Babies should not consume honey

“There is a risk of botulism -- a rare but serious illness caused by a toxin that attacks the body’s nerves -- in honey. We don’t want anyone under the age of 12 months to consume it,” Simper says. “The recommended dose for those age 12 months and up until age 18, is ½ teaspoon to two teaspoons. For adults, the research shows a tablespoon of honey.”

Raw vs. commercialized honey: Does it matter?

“In terms of using honey for the cough suppressant, it really shouldn’t matter whether you choose raw or the commercial, pasteurized honey. There’s no significant difference in the nutritional value there,” Simper says. “When it comes to the fermenting of the garlic, when you mix the honey and garlic together, they want you to have the raw honey because it has the yeast still in it. The yeast is what helps the fermentation process.”

The bottom line

Simper says while both these mixtures seem to have promise in boosting your health, when it comes to the onion/honey combination, the honey is the main source of beneficial nutrition.

“In honey, the antimicrobial and antioxidant properties are what have been linked in research to show the decreased inflammation of the throat,” Simper says.

“The research supports the reduction of cold symptoms when you have honey. It’s not going to prevent or treat a cold, but it can reduce the severity of a cough,” Simper says. “In 14 clinical trials, it has shown to reduce the severity and frequency of cough better than an antihistamine like Benadryl and just as good as a cough suppressant like Robitussin.

“What people need to keep in mind is these studies with the garlic were done with garlic supplements, so you can’t isolate this concoction to having the health benefits. It certainly is not going to hurt anybody, there’s not really any significant side effects to consuming these, except what we mentioned already,” Simper says.

“I would encourage people to eat more onion and garlic in their diets, in addition to a variety of other healthful foods like fruits, vegetables and whole grains. We know that isolated foods aren’t what’s going to give you all of these disease-fighting properties,” Simper says. “It’s the variety of foods in the diet that have all the vitamins, minerals and antioxidants and you need to eat them regularly in order to fight disease.”

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A TikTok video has gone viral claiming only eating fruits for 72 hours can provide miraculous benefits. The video from the “HealthyToMe” account, which has over 8 million views, shows an AI-generated “doctor” who makes numerous claims regarding this diet. It also includes a widely-used AI-generated voice to read the text on the screen.

Ashley Simper, manager of Dietetic Services with OSF HealthCare, breaks down the claims and what is myth vs. fact.

Claim #1: After 12 hours, you will experience improved digestion. Your body will start to digest and absorb the nutrients present in the fruits. The dietary fibers will reduce bloating, relieve your swollen belly, and alleviate stomachaches.

“Fiber is important to help keep our digestive system moving. But if you have a sudden increase in fiber in your diet, as you would if you ate all fruits for three days straight, it can have the opposite effect. The claims to reduce bloating can be quite the opposite. It can actually promote bloating, abdominal cramping and pain,” Simper says. “What we would recommend is a slow increase in fiber as well as making sure you’re having adequate fluids (eight 8-ounce glasses of water daily), we don’t want to do something like that overnight.”

Claim #2: After 24 hours, you will start burning bad fats. Your body will enter a state of nutritional ketosis, meaning it will begin using stored fats as a source of energy.

“The claim that it’s going to burn bad fats through ketosis, which is pulling your fat from your stored energy, is completely false. You have to have the absence of carbohydrates in the diet to induce ketosis. Fruit is a carbohydrate-containing food. You’re not going to be inducing ketosis with an all-fruit diet in three days,” Simper says.

Simper adds that she does not recommend ketogenetic diets for weight loss.

“It is not sustainable, and it can lead to nutrient deficiencies. The best way to burn body fat is to reduce calories and increase physical activity,” Simper says. “If you lose weight within three days on an all-fruit diet, it’s likely going to be water weight. You can sometimes lose lean mass at the same time, we don’t want to lose that muscle mass.”

Claim #3: After 48 hours, you will experience reduced illness. Your immune system will be stimulated by the vitamins, minerals and antioxidants present in the fruits.

“Nutrients in fruit, like antioxidants and fiber can help boost your immunity and reduce illness, this certainly will not happen overnight,” Simper says. “What’s important for your overall health is to eat a variety of foods, consistently for days or even months, to see those benefits.”

Claim #4: After 72 hours, your organs will undergo detoxification. Your body will have benefited from a digestive break and detoxification. You will have more energy, clearer skin and an anti-aging effect.

“Detoxification of our organs happens naturally in the body. We have built-in mechanisms that help rid our body of waste. Fruit is high in water, so it can help you stay hydrated and flush some of the waste of the body out through the kidneys, but this is not some kind of miracle detox that happens when you eat fruit for three days,” Simper says.

Simper adds her dietetic practice does not promote anything that claims to detoxify our bodies.

“Especially things like over-the-counter supplements, those can be very dangerous,” Simper adds.

While this diet could improve your energy temporarily, it’s still a low-calorie diet, which Simper says can make you feel more sluggish.

The video goes on to claim the best fruits to include in this “fasting period” are antioxidant rich berries, apples, oranges and grapefruits, kiwis and pomegranates.

Simper calls this 72-hour fruit diet an “overly restricted fad diet.”

“This has some very far-reaching and false claims. Although it’s not going to be dangerous to someone to eat only fruits for 72 hours, if you’re considered a somewhat healthy individual. What’s important is adding a variety of foods in your diet, reducing your calories, and pairing it with physical activity to see those long-term solutions for your health.”

If you have any questions about your diet, you can speak with an OSF HealthCare dietitian. Find providers and locations here: https://healthlibrary.osfhealthcare.org/Search/85,P01156

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Every year, thousands of babies are born at OSF HealthCare hospitals.

At OSF Saint Francis Medical Center in Peoria alone, roughly 2,200  babies were born in 2022.

This means any day now, parents will be attempting to add solid foods to the breast milk or formula their baby only eats now. This can be a scary idea for new parents!

The Centers for Disease Control and Prevention (CDC) recommends not introducing solid foods to your baby until after they’re at least 4 months old, and there are signs to look for to see if they’re developmentally ready.

Your child should be able to:

• Sit up alone or with support.
• Control their head and neck.
• Opens their mouth when food is offered.
• Swallow food rather than push it back out onto the chin.
• Bring objects to the mouth.
• Try and   grasp small objects, such as toys or food.
• Transfer food from the front to the back of the tongue to swallow.

Anne Orzechowski, an Advanced Practice Nurse with OSF HealthCare who specializes in family medicine has some tips to help parents make a smooth transition.

“The best way to introduce your infant to greens is to pick one vegetable. Then if you have an infant that is above 4-6 months, you can puree it to a consistency that is safe for them to get down. Just give it a try with their rice cereal and see how they do. Pick one at a time, and make sure they aren’t allergic to it,” Orzechowski says.

The American Academy of Pediatrics says most kids don’t need to be given foods in a certain order. By the time your baby is 7 or 8 months old, they can eat from a variety of food groups. This could be infant cereals, meat or other proteins, fruits, vegetables, grains, yogurts and cheeses, and more.

Orzechowski recommends steaming vegetables to reduce the risk of choking.

“You could do carrot coins!” Orzechowski says. “You can steam pretty much anything. As long as it’s cut up into tiny pieces that they won’t choke on.”

Not sure what food group to introduce to your child first? Orzechowski has some suggestions.

“I think introducing veggies before you introduce fruits is helpful. It’s exciting to them, they start to like it, they look forward to it. Then once you introduce a fruit, they’re like ‘wow!’ she says.

Orzechowski says vegetables and fruits have plenty of health benefits for kids, like fiber. She says the fiber from fruits and vegetables will help keep your child regular and benefit their digestive tract.

The CDC has additional tips for preparing food for your children.

• Mix cereals and mashed cooked grains with breast milk, formula, or water to make it smooth and easy for your baby to swallow.
• Mash or puree vegetables, fruits and other foods until they are smooth.
• Hard fruits and vegetables, like apples and carrots, usually need to be cooked so they can be easily mashed or pureed.
• Remove all fat, skin, and bones from poultry, meat, and fish, before cooking.
• Remove seeds and hard pits from fruit, and then cut the fruit into small pieces.
• Round foods like hot dogs, sausage and string cheese should be cut into short thin strips instead of round pieces that could get stuck in the airway. Grapes, cherries, berries and tomatoes should be cut into small pieces.

Anne Orzechowski interview clips

It’s that time of the year again when we turn our backs on past mistakes and pledge to do better. We’re talking about News Year’s resolutions.

Some people will promise to quit smoking, exercise more frequently or maybe plan to reunite with long lost friends or loved ones. But about this time every year one of the most talked-about resolutions is to improve our diets and perhaps lose weight.

While most people are more than ready to put 2022 in the rearview mirror, what are the best ways to go about making our food-related resolutions attainable now that 2023 is here? 

“We have to make them realistic," says Adam Schafer, a clinical dietitian with OSF HealthCare. "A lot of times people say I want to eat healthier or be healthier. There are no specifics to that. We need to make sure resolutions are very specific and that you can measure it rather than throwing something out there that has no real meaning to it.”

The keys to sticking with your food resolutions include setting specific goals, measuring those goals, and having a plan to meet those goals. Schafer recommends setting S.M.A.R.T. goals (Specific, Measurable, Attainable, Realistic, Time-bound). The best ways to change behaviors is to focus on small, achievable habits and activities that will help improve your health over time.

When it comes to eating habits, there are going to be good times and bad. No one is perfect. Schafer says the key is to not beat yourself up over a bad eating day here or there. If you do stumble occasionally, reflect on what you did wrong and move on without any regrets.

If one of your resolutions is to lose weight, Schafer recommends thinking about what did or didn’t work in the past before setting your weight loss goal. Rather than concentrating on a certain number, think about things like your clothes fitting better, or your ability to do certain activities easier or better. These milestones will help you maintain a more positive mindset and keep you motivated to stay the course.

“Focus more than just on weight," says Schafer. "A lot of times we focus on a certain number when it comes to weight loss, but if you’re exercising too you may be putting on muscle. It’s not going to reflect well on the scale and you’re going to assume you’re not doing well and you’re going to quit.”

Other tips include:

• Fill up on fruits and vegetables
• Drink more water
• Watch your sodium intake
• Plan your meals
• Keep a food log

And if you don’t set goals early in 2023, don’t sweat it. There’s never a bad time to get started on making healthy lifestyle changes. Proper nutrition isn’t a quick fix, Schafer says. It’s a habit that we will work to develop for the rest of our lives.

“It’s never too late to get started on one," he adds. "If you feel like you missed the New Year resolution time frame, there is always time to improve on yourself, whether it’s related to diet and health or anything else in life.”

For more information on nutrition facts, visit OSF HealthCare.

Video Clip Interviews 

Video B-Roll 

You see the phrase as you browse the grocery aisle: helps lower cholesterol.

But have you looked into what that means for you? And more importantly, is this something my children need to worry about?

The answer to the second question is yes, says Tricia Herman, a cardiac rehabilitation registered nurse at OSF HealthCare in Danville, Illinois. And it’s a perfect time to change lifestyles to avoid cholesterol problems as we enter a holiday eating season where you may be chowing down on unhealthy food.

What is cholesterol?

Herman says cholesterol is a fatty, waxy substance that’s responsible for building cells in our body. It also helps produce hormones and vitamin D.

“When we have our cholesterol checked, it’s not just total cholesterol that we’re really looking at. We’re looking at three different levels,” Herman says.

“The bad cholesterol is LDL [low-density lipoprotein]. You can consider it lousy. The good cholesterol is HDL [high-density lipoprotein]. And triglycerides is another level that we take a look at.”

LDL values should be less than 100 milligrams per deciliter. HDL should be greater than 60 milligrams per deciliter. And triglycerides should be less than 150 milligrams per deciliter.

Be proactive at all ages

The average person doesn’t need to memorize those numbers. Herman recommends that when you get your yearly physical, get a blood test to measure cholesterol as well. You’ll need to fast for 12 hours before the test, so Herman says to do it first thing in the morning if possible.

After the results come in, your health care provider will come up with a course of action, if necessary. That may involve follow up lab work or medicine.

What you should think about daily: a healthy lifestyle.

For kids, try for 60 minutes of exercise per day. That could be as simple as walking, Herman says.

And cut down on less healthy food choices like fried or fatty foods, sweets and red meat.

Or as Herman puts it: don’t brake and hit the drive thru because it’s the quick and easy option. Keep your foot on the gas.

“Eating habits are the hardest thing for a lot of people,” Herman says. “It’s the way we were brought up. What was served at our table when we were younger become habits we grow up with.”

Instead, try lean meats like fish or poultry. Bake, grill or broil your meat instead of frying it. Use whole grain bread instead of white bread.

“Create a meal plan for your child that has lots of fruits and vegetables,” Herman says. “Don’t have them eat on the go. Have them sit down and eat so it’s more meaningful and thoughtful.”

The consequences

High cholesterol leads to plaque building in arteries of the heart, brain or legs.

“You’re at risk for stroke if it’s happening in your brain or even in your carotid arteries [in your neck],” Herman says. “You’re at risk for heart disease if it’s happening in your heart. And peripheral artery disease if it happens in your legs.”

Herman notes that high cholesterol often doesn’t come with symptoms until it’s too late. So talk to your primary care provider if you have concerns.

Interview Clips

Previous coverage

What you can eat can help improve your cholesterol

The good and bad about cholesterol