Healthy Habits on Saturday at the Center

Don't forget Ms. Helen will be performing her magic on Saturday with healthy habits. We will meet at the Center 10-12. Bring your appetite and join in the fun!
Dr. Janet

Great news for glaucoma patients!

iStent provides permanent relief for glaucoma patients

Published July 30, 2014 FoxNews.com

 Over 2.2 million Americans suffer from glaucoma - now a new procedure may relieve symptoms. Glaucoma is a disease in which there is a buildup of pressure behind the eye. The pressure often damages the optic nerve and can result in vision loss and blindness if not treated properly. Most glaucoma patients use eye drops to treat the disease. However, managing the eye drops- which sometimes need to be administered multiple times during the day- can be cumbersome.

 "I'm very bad in remembering to take medicine or eye drops. But I do my best," 78-year-old Emad Khaja, who used three different eye drops for his glaucoma, told FoxNews.com.  One solution for managing the disease is a new minimally invasive surgical procedure that inserts a device called iStent, providing a more permanent solution for glaucoma patients. "iStent is a novel device that is the latest tool we have to fight glaucoma," said Dr. Tal Raviv, an ophthalmologist in New York City. "It's a small stent that's used to overcome the blockage that's present in glaucoma, iStent is the smallest device to be implanted in the human body and works by opening up the blockage to relieve the pressure. Like stents used in other parts of the body, doctors insert the iStent by visualizing the blockage and bypassing it. Currently, the iStent procedure is recommended for patients with cataracts and glaucoma. The procedure typically takes an additional ten minutes after the cataract surgery and patients can go home on the same day. "What's wonderful about the iStent is because it's so minimally invasive, the follow-up is no different than a typical cataract surgery follow up," Raviv said. In clinical trials, 85 percent of patients who received the iStent were off of the eye drops within a year. Khaja recently underwent the iStent procedure. "I can see better and hopefully, as the doctor mentioned, the drops will taper off," he said.

Medicare and most insurance companies cover the cost of the iStent. "I think what's great about the iStent is it's the first in a whole line of products which is going to fundamentally change the way we treat glaucoma. This is just the first tool we have in this country... we can just bypass the blockage and avoid years of eye drops which have cost and side effects to the patients," Raviv said.

Smart TV

Smart TV or media streamer? Which one should you use to stream video? With most modern TVs Chock Full O'Apps, it's easy to find Netflix when you need a binge. But despite their easy accessibility, are these the best options for your streaming fix?
by Geoffrey Morrison @TechWriterGeoff July 29, 2014


Smart TVs have streaming apps, like Netflix, Amazon Instant Video, and so on. Media streamers are nothing but streaming apps. Sure it's convenient to use your TV's built-in services, but are they the best experience? Probably not, actually. More to the point, is it worth getting a media streamer if you already have a Smart TV? Maybe... Behold, the pros and cons of TV apps and media streamers. First a bit of terminology. A "Smart" TV is one with built-in apps for services like Netflix. Often they have web browsers, games, and other timesinks.

 A media streamer is something like Roku , Apple TV , Chromecast , Amazon Fire TV , and so on. They are solely for the purpose of streaming content from the Internet or local network to your TV. On a basic level, Smart TV features and media streamers do the same thing (stream content), but how well they do it varies a lot. Here's a breakdown of the strengths and weaknesses of each.

If all you want is Netflix, everything streams Netflix. I think I've seen a toaster that did it. But beyond that, it's a lot less certain. A vital component to any streaming device (TV or dedicated), is the ability to buy and rent current TV shows and movies. The two services with the most content in that regard are Amazon and Apple. No TV has iTunes (and please don't mention the Apple Television vaporware ), and
not all of them have Amazon Instant Video. Google Play is a reasonable runner-up, but still doesn't have the breadth of content of Apple and Amazon. Vudu is cool, but primarily movies. Sony's Movie Unlimited service is decent too, but not widely available. The better media streamers, like Roku and Apple TV, have Amazon Instant Video (or iTunes), along with a lot of other content like HBO Go. That popular service is available on numerous streaming boxes, but the only Smart TVs that have it are from Samsung.

The Apple TV also has the added ability to easily stream music from your computer, which I use all the time. Other TVs and streamers can do this, but it's not as smooth an experience. So to me, just that fact is enough to justify the cost of a media streamer. If the point is to watch content, media streamers offer more content providers than any single television.

It's hard to compare all TVs against all media streamers. The better streamers, like the Roku 3 and Apple TV, are fast and easy to use. Everything is laid out well, and you can get to what you want quickly and simply. Even the Fire TV, despite its other issues, is easy to navigate and fast to use. Some TVs have decent menus for their streaming content... but most don't. Worse, they're often slow and clunky to use. So on that level, the better media streamers win.

However, there is the added simplicity of only having one remote with a Smart TV. Most people don't like an Ottoman of Remotes, and using just the TV's apps could save you from having to buy a universal remote. So comparing the best media streamers against the worst smart TVs, it's an easy win for the streamers. The lesser streamers against the better TVs, it's more of a wash. Since the better streamers are barely any more expensive than the worst, generally I'd say this category is a win for streamers. But overall, I guess I have to concede a tie.

Over the years Roku and Apple TV have undergone numerous software updates to improve available apps and tweak the interface. Chromecast is another streaming platform that has evolved significantly since launch, improving mirroring, adding app compatibility and promising even more improvements as developers dig in. Amazon Fire TV promises more updates of its own, including adding more catalogs to its voice search . Then there's the TVs. If you bought a Smart TV a couple years ago chances are its interface, apps and capabilities, not to mention its response time, seem dated by comparison to a $99 box. Most Smart TV platforms are updated only during the year they were launched, if then, and afterward age as quickly as any technology. One exception is Samsung's Evolution Kit , but it costs twice as much as a Roku 3.

Generally, picture quality shouldn't be an issue. However, if your TV's internal scaler isn't great, it's possible the scaler inside a media streamer is better. This could mean Netflix et al will be sharper than when streamed internally from your TV. This is because, for the foreseeable future, most streaming content will be 720p. There are some 1080p and even 4K exceptions, but they're still fairly rare. What has to happen is the TV or streaming box must upconvert the 720p to your TV's 1080p (or 4K). How well this is done determines how detailed the image can look.

If you do have a 4K TV, you will have to use your TV's built-in Netflix app (above) to see 4K content from them. Remember, just because your TV's Info button says "1080p" doesn't mean that's what the signal is from Netflix, that's just what your TV is receiving from the media box.

Generally speaking, a Smart TV costs about $100 more than a "dumb" TV. The better media streamers cost about the same. So technically it's a wash. However, it's not that simple. If you want to get a good, top-of-the-line TV, it's going to have smart features built in, whether you want them or not. So if you want to add a media streamer, you're going to be paying for the same apps (mostly, as mentioned above) twice.

 Most people are going to be faced with adding a media streamer to a TV that already has most of the streaming services. So looking at it that way, this becomes more complex than a simple tally of ties, wins, and losses. So the question really is whether a media streamer is worth $100 when you already have a smart TV. Personally, I'd say yes, and I hate recommending people spend more money than they need to. It comes down to Amazon and iTunes. Being able to watch just about any show or movie whenever you want is huge, and most Smart TVs just don't offer that ability. Many also have clunky, annoying interfaces, and they're not updated frequently. Sure there are some exceptions, but having a good media streamer means you can ignore a Smart TV's apps, both when you're shopping, and when you've got it home. That's worth $100 to me, easily.

Got a question for Geoff? First, check out all the other articles he's written on topics like why all HDMI cables are the same , LED LCD vs. plasma , active versus passive 3D , and more.

Still have a question? Send him an e-mail ! He won't tell you what TV to buy, but he might use your letter in a future article. You can also send him a message on Twitter @TechWriterGeoff or Google+ .

Monday/Tuesday blog

Greetings everyone,
Barbara and I are off to a hectic start this week. We are both traveling and preparing for Saturday's healthy habits from the road. I will be in Falkner County and Bsrbsrw is in North Centersl Arkwnsas and the delta....she got the short straw and must fight those man eating mosquitoes!

Krystal is calling folks but if you are interested in our upcoming event, please call her! It will be Saturday at the Center 10-12. As always, Ms. Helen has lots of good healthy food up her sleeve.

Krystal and Rachel will be in Camden on Wednesday so she will be out of the office.

iPad training in the village will be Thursday at Christ Lutheran. Hope to see everyone there. We have a lively group this session.

Pardon us if we don't post everyday this week. Sometimes the connection isn't too good from the road!
Until tomorrow,
Dr. Janet and Ms. Barbara

Great water article

5 things you should know about water (but probably don't)
By Hallie Levine
Published July 26, 2014

Whatever the latest food trend-chia seeds, coconut flour, kale chips-you're on it. But you might be skimping on the most basic thing you can do for your health: chugging enough water. "I see this happening a lot with busy women," noted Dr. Pamela Peeke, a professor of medicine at the University of Maryland and author of "Body for Life for Women. "They become so absorbed with work, answering e-mails and texting that they neglect to grab a water bottle. Soon they're parched and draggy.

Other signs of mild dehydration: muscle cramps, dizziness and headaches. Women who are even slightly dehydrated may find it harder to concentrate than those who aren't, according to a recent study in The Journal of Nutrition. And if your body is regularly running low on water, you're more likely to be constipated, too. Dehydration tends to happen most during summer months. On top of transporting nutrients to your cells and protecting your kidneys, water regulates body temperature," Dr. Peeke said. As you heat up, your skin starts pumping out water to cool you off, which can put you at a deficit if you're not careful. But don't sweat it-our expert guide makes it easy to stay quenched all season long.

How much fluid should I drink every day? You've probably heard you should have eight glasses daily, but it turns out that's a little low. (This popular recommendation has been around mainly because it's easy to remember-8 ounces eight times per day.) "A good baseline is 2.2 liters, or about 9 'cup's of fluid a day," Peeke said. You may need even more if you're overweight, live at a high altitude or are working in extremely hot weather, all of which are dehydrating factors. Experts agree that your best gauge is that time-tested one: checking your pee. "You want it to be the color of lemonade," said Kim Larson, RDN, spokesperson for the Academy of Nutrition and Dietetics. If it's medium to dark yellow, down a glass, stat. Sorry, but you don't get any bonus points for clear urine, a sign that you're actually drinking more than you need.

According to a major review published in the Journal of the American Society of Nephrology, there's no significant evidence that guzzling extra glasses will help flush your body of toxins, improve skin tone or reduce headaches any better than being adequately hydrated will. But wait-don't I have to get more when I exercise? That depends. If you'll be indoors and have managed to stay hydrated all day before the workout, then no. But if you're in the summer heat, you can easily sweat out the equivalent of 4 'cup's of fluid in an hour-long outdoor session. In that case, drink 20 ounces of water an hour before, and try to take in about one half of a 'cup' during every 15 minutes of activity, Larson advised. Going for a jog first thing in the morning? Have a drink beforehand. And if you're training for a marathon or playing a sport for a few hours, weigh yourself before and after, said Leslie Bonci, RD, a sports nutritionist at the University of Pittsburgh Medical Center: "For every pound you've lost during your workout, drink 24 ounces of fluid to get hydrated again.


Does my daily morning coffee count? Surprise: It does, per a new study from the University of Birmingham in England. Researchers asked java drinkers to sip either coffee or water and found that caffeine isn't dehydrating. There's a caveat, though. If you never drink caffeine and then have a 'cup' of coffee, it acts as a diuretic and draws water from your body, explained Dr. Leslie Spry, spokesperson for the National Kidney Foundation. "But if you have coffee regularly," he added, "your body becomes habituated and it doesn't have the same effect. Other beverages, including tea, milk, OJ and sports drinks, also work, although you don't want to overcaffeinate or down too much sugar. What to avoid? Soft drinks, even diet kinds. "They have salt, which dehydrates you," Peeke said. "So many women think, Ahh, how refreshing! But soda just sucks fluid out of your cells.

How much does the water that I consume from foods like fruit matter? Water in food accounts for about 20 percent of people's daily fluid needs, according to the Institute of Medicine. "And the hydration you get from food is just as good as what you get from drinking water," Peeke said. For example, a grilled chicken breast, served with cauliflower and one-half 'cup' of spinach, nets you almost a full 'cup' of water. There's even a hidden perk to watery bites: They may help you slim down.

If I drink a lot one day, does it make a difference if I don't have as much the next? Reality check: You are not a camel. Human bodies weren't designed to store excess water. "After a couple of hours, you just pee it out," Bonci said. The reality is, you need to reach your H2O goal every single day to sidestep energy dips and other health troubles. If you tend to skimp, especially at times when you've got a lot going on, tap an app to help; try Waterlogged, which will send you reminders to drink up. The good news is that even if you get seriously thirsty and realize that you haven't been drinking enough water, your body will rebound after you down a glass or two. Cheers!

Do I need a water filter? Despite mandated monitoring, "there can still be trace amounts of impurities in tap water, including lead that leaches from plumbing," explained Cheryl Luptowski, home-safety expert for NSF International. Even very low levels of lead in water have been linked to cognitive issues, particularly in children. First, call your supplier to get your water report. A simple carbon filter may be enough. But if there's just a tiny bit of arsenic, lead or perchlorates, you'll need a home filtration system designed for your issues. Compare models at nsf.org. Cost: $150 to $1,000.

Good Saturday morning!

Hello everyone,
I am up early to prepare for a fun filled morning at the Center. If you are attending, don't forget to bring your email and passwords. We need the password for your icloud account or the account associated with your ability to download from the App Store.

Eat a hearty breakfast, we will be busy!
Dr. Janet

Refrigerator pickles

I have eaten these pickles for more years than I can remember! Refrigerator pickles bring back memories of my mother and my parent's garden where they grew cucumbers, beets, peas, beans, tomatoes, potatoes and squash in their enormous back yard garden. It was my own personal farmer's market.




My mother used to love to make these pickles and I loved to eat them. Perhaps your mother made them too as I'm sure this recipe is ages old.



It's a simple sweet and sour pickle made without cooking that will last 2-3 months in the refrigerator. I keep adding freshly cut cucumbers to the jar as they ripen on the vine. I've already had to go to a larger jar now that the cucumbers are becoming more plentiful but these were my first pride and joys.





I love watching the blossoms turn into teeny-tiny cucumbers and watching them grow every day, sometimes seemingly overnight. I grew these space-saving cucumbers from seed and I'm training them to grow up our fence. The farmers' markets are full of cucumbers right now for you to try this simple recipe - no canning equipment required!

Refrigerator Pickles
~from Savoring Time in the Kitchen's Mom
Printable Recipe

Makes about 6 Cups

1 cup white vinegar
1 cup granulated sugar
1 cup water
1-2 teaspoons celery seed (I use 2)
1 teaspoon salt

3 cups sliced cucumber
3 small onions, thinly sliced

Place sliced cucumber and onions in a large container or bowl. In a separate bowl, stir vinegar, sugar, water and salt together until dissolved. Add celery seed. Pour mixture over cucumber and onions and refrigerate.

**Many have asked when these can be eaten.  I sometimes nibble on them the same day but they taste best in 1-2 days in my opinion.  

Keeps for 2-3 months.

Summer Smoothies

5 tummy-slimming summer drinks
By Tanya Zuckerbrot
Published July 22, 2014 FoxNews.com

Many sugary summer drinks can load you down with excess calories. Not these: Smoothies can really pack on the calories, especially those sweetened with sugary ingredients like fruit syrups or some cases even ice cream! For a super-cool and refreshing summer drink that's delicious, nutritious and easy on your waistline, treat yourself to a watermelon smoothie. Watermelon is 91 percent water, making it low in calories and one of nature's most perfect hydrators. Plus, naturally sweet watermelon is packed with nutrients including the cancer fighting antioxidant, lycopene. Tanya's tip: For a quick and tasty watermelon smoothie simply blend a 'cup' of chopped watermelon with skim milk, almond milk or soymilk and some ice cubes.

Pineapple-Coconut Frappe
Pineapple is a sweet tropical fruit that contains the enzyme bromelain, which helps digestion and rids bloating. This tangy, belly-flattening fruit whips up into a cold and frothy frappe when blended with some lite coconut milk, low fat milk and ice cubes.

Dark Chocolate Shake
Dark chocolate is more than healthy, it's also great for appetite control. Even a little dark chocolate containing at least 70 percent cocoa will help calm a sweet craving, and the steric acid in dark chocolate is known to helps slow digestion so it helps you feel fuller longer. For a creamy mocha smoothie toss in a blender a few squares of unsweetened dark chocolate with fat-free plain Greek yogurt, some brewed coffee, crushed high-fiber cracker crumbs, cinnamon, and some ice.

Iced Peppermint Tea
Iced tea is a great thirst quencher. Adding mint not only adds natural coolness to your brew, peppermint also helps your body digest food more quickly, resulting in less bloating. It's easy to make a pitcher of mint tea: start with peppermint tea bags, add ice, and then garnish with fresh mint leaves.

Flavored Water
Though plain water is the perfect thirst quencher, admittedly it can be a bit boring. The good news is that there are all kinds of ways to infuse water with refreshing flavor without adding lots of calories or ingredients that can leave you bloated. Cucumbers for example are a natural diuretic, which eases bloating. Fresh berries not only lend tangy sweetness to water, berries are also packed with belly-filling fiber that promotes healthy digestion and help keep hunger at bay.

For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear - with Fiber! Tanya Zuckerbrot MS, RD , is a registered dietitian in New York City and the author of two bestselling diet books: The Miracle Carb Diet: Make Calories and Fat Disappear - with fiber and The F-Factor Diet . Follow Tanya on Facebook, Twitter and LinkedIn , and subscribe to her free weekly weight loss newsletter.

Aprons

The History of 'APRONS'

I don't think our kids know what an apron is. The principle use of Grandma's apron was to protect the dress underneath because she only had a few. It was also because it was easier to wash aprons than dresses and aprons used less material. But along with that, it served as a potholder for removing hot pans from the oven.

It was wonderful for drying children's tears, and on occasion was even used for cleaning out dirty ears.

From the chicken coop, the apron was used for carrying eggs, fussy chicks, and sometimes half-hatched eggs to be finished in the warming oven.

When company came, those aprons were ideal hiding places for shy kids..

And when the weather was cold, Grandma wrapped it around her arms.

Those big old aprons wiped many a perspiring brow, bent over the hot wood stove.

Chips and kindling wood were brought into the kitchen in that apron.

From the garden, it carried all sorts of vegetables. After the peas had been shelled, it carried out the hulls.

In the fall, the apron was used to bring in apples that had fallen from the trees.

When unexpected company drove up the road, it was surprising how much furniture that old apron could dust in a matter of seconds.

When dinner was ready, Grandma walked out onto the porch, waved her apron, and the men folk knew it was time to come in from the fields to dinner.

It will be a long time before someone invents something that will replace that 'old-time apron' that served so many purposes.

Send this to those who would know (and love) the story about Grandma's aprons.

REMEMBER:

Grandma used to set her hot baked apple pies on the window sill to cool. Her granddaughters set theirs on the window sill to thaw.

They would go crazy now trying to figure out how many germs were on that apron.

I don't think I ever caught anything from an apron - but love...

Eat more yogurt

Probiotics may help control blood pressure
Published July 22, 2014

Regularly consuming probiotics, or the "good" bacteria found in yogurt, milk and cheese, may help control blood pressure, according to a new review of past studies. Researchers found that consuming the proper amount of probiotics over at least two months appeared to modestly lower blood pressure.

 "I do not think the general public understands how probiotics might be beneficial to health at this stage," said Jing Sun, who worked on the study at the Griffith University School of Medicine and Griffith Health Institute in Queensland, Australia. "The challenge to us is to convince patients and clinicians to accept the product in daily life," Sun said. Past studies have shown probiotics can have a positive effect on blood sugar, cholesterol and certain hormones - all of which can impact blood flow, she noted. The new findings do not mean people should replace their blood pressure medication with probiotics and it is still unclear which strain or combination of strains might work best. The American Heart Association considers normal blood pressure to be a systolic reading of less than 120 millimeters of mercury (mm Hg) and a diastolic reading of less than 80 mm Hg. High blood pressure starts at 140/90 mm Hg and increases a person's risk of heart disease, stroke, kidney disorders and other health problems.

For some people with high blood pressure the only effective treatment has been medication, but that means costs and possible side effects. The new review, published in the journal Hypertension, combined the results of nine studies that randomly assigned participants to take probiotics or not. Seven of the trials were double-blind, meaning neither the participants nor the experimenters knew who received probiotics and who received a probiotic-free placebo until the end of the study. The different strains of probiotics were delivered in products like yogurt and milk. The studies included a total of almost 550 people. The researchers found that on average, probiotic consumption lowered systolic blood pressure (the top number) by 3.56 mm Hg and diastolic blood pressure (the bottom number) by 2.38 mm Hg, compared to a placebo or no treatment. Getting at least 100 billion colony-forming units of probiotics each day, the amount in a carton of some yogurts, seemed to be necessary for significant blood pressure improvements. And no change in blood pressure was seen among participants who were given probiotics for less than eight weeks.

The researchers noted that the effect of probiotics was strongest among people who already had elevated blood pressure. Lori Hoolihan, a researcher at the Dairy Council of California in Irvine who was not involved in the analysis, called probiotics a "functional food. She said the review is a step in the right direction. "Randomized clinical trials are the gold standard in research and they had a strict criteria for choosing the studies and they actually looked at human trials which are stronger than animal trials," she said. "They used real foods that had probiotics at realistic levels, they didn't use supplements or wacky chemical concoctions that no one has heard of. They used foods on the market so you and I could go into the market and pick (them) up," she added. "Americans don't like to think about bacteria so it's hard for people to embrace it but there are good and bad bacteria and there is no avoiding them. Our gut is home to many bacteria and if bumping up the amount of good bacteria can optimize health and prevent chronic diseases then that's a good thing," Hoolihan said. The price of probiotic supplements varies, but a 30-day supply from the drugstore may cost about $30. Dr. Shira Doron, who has studied probiotics at Tufts Medical Center in Boston, said that because probiotics only seemed to have an effect under certain conditions in specific groups of patients, it's hard to know how to make recommendations to patients at this time. What's more, she said, "The fact that each study within this meta-analysis was done using a different probiotic or combination of probiotics means that I as a physician am completely unable to say to my patient, 'Go out and buy probiotic X. It was shown to be effective in clinical trials.' "We know no two probiotics act alike," Doron explained. "One simply cannot extrapolate from a study of one probiotic that another strain or even another dose or another source - dairy product, capsule, sachet, etc. - will work. "I don't think this is 'ready for prime time' yet, as they say. That being said, probiotics might help, and generally don't hurt, except perhaps your wallet, so if someone with high blood pressure wants to try probiotics as an adjunct to their regular blood pressure medication, I say go for it," she said.

Skin changes

5 ways skin can signal health problems
By Bahar Gholipour
Published July 21, 2014

The largest organ in the body, the skin, is sometimes said to be a window into a person's general well-being, because it can carry clues about the health of other organs. Changes in the skin, ranging from discoloration to new growth, may sometimes be early signs of more serious underlying health problems, dermatologists say. "I think of us as medical detectives," said Dr. Doris Day, a dermatologist at Lenox Hill Hospital in New York City. "I'm always looking for that clue when did this change happen, why it's here, what are the other symptoms.Those clues will help me find what's going on inside, both in the mind and the body.

A handful of skin changes have been commonly associated with internal diseases. When people spot these signs, they might need to see their doctor, Day said. "A few weeks is not uncommon to have something come and go, but if it persists beyond that, I would say see your doctor especially if it gets worse during that time," Day said. Rashes and patches on the skin In general, a rash that does not respond to treatment, and is accompanied by other symptoms such as fever, joint pain and muscle aches could be a sign of an internal problem or infection. A rash may also occur due to an allergy or signal a reaction to a medicine, according to the American Academy of Dermatology (AAD). A velvety rash on the back of the neck or around the arms, usually with a color slightly darker than the person's normal skin tone, is a sign that the patient may have an increased risk for developing type 2 diabetes Day said. "When I see that, I warn the patient to get their blood sugar checked, and watch their diet.

 Less commonly, the velvety rash called acanthosis nigricans could be a warning sign of cancer in an internal organ, such as the stomach or liver, according to Mayo Clinic. A purple rash on the lower legs that does not respond to topical medication can be a sign of hepatitis C infection , Day said. Bronzing of the skin and other discolorations In people with diabetes, a bronzing of the skin can be a sign of a problem with iron metabolism, Day said. A yellowing of the skin, on the other hand, may signal liver failure , and may occur along with the yellowing of the whites of the eyes, Day said.

A darkening of the skin mostly visible in scars and skin folds, as well as on joints, such as elbows and knees could be a sign of hormonal disease, such as Addison's disease, which affects the adrenal glands, according to the AAD.

New growths
People who see new growths on the skin should always have them looked at by a doctor, as they could be skin cancer, and are sometimes also a sign of internal disease or a genetic syndrome, according to the AAD. For example, in a condition called eruptive exanthemas, yellow bumps on the arms, legs or rear could be a result of high triglyceride levels, signaling uncontrolled diabetes, according to the AAD. The distribution pattern of acne also can provide clues about the underlying problem. In women, acne that appears mainly along the lower face or jaw line can be a sign of polycystic ovarian syndrome , Day said. The condition often causes other symptoms, such as weight changes, thinning hair and increased hair growth on the face, she said.

Nail changes
Changes in the color or shape of nails can often be a sign of deficiency or organ system issues, Day said. For example, nail changes that look like fungal infection may actually be a result of psoriasis in the nails, even though the condition typically affects the skin. People who also have joint pain could have a form of arthritis called psoriatic arthritis, Day said. In addition, liver problems and kidney problems can sometimes cause changes in the color of the nails, Day said.

Changes in skin's hardness and dryness
High blood pressure and kidney problems sometimes result in a thickening of the skin on the shin, Day said. Moreover, very dry, itchy skin could be a sign of hormonal problems, such as an underactive thyroid, she said. "If you are over 30 or 40, and you've never had eczema as a kid and all of a sudden, your skin is dry and you seem to be getting eczema that could be sign of a hormonal issue like low thyroid" function, Day said.

People with an autoimmune disease called systemic sclerosis may experience a swelling and hardening of the skin. In more severe cases, this could result in the hardening of internal organs, such as the lungs or heart, according to the AAD. On the other hand, very loose and silky skin is a symptom of a rare connective tissue disease, called acquired cutis laxa, which could signal blood cancers such as lymphoma or multiple myeloma, and could progress to affect internal organs, according to the AAD. Copyright 2014 LiveScience.

Cooking spray advisory

Sent from my iPad



The truth about what's really in cooking sprays
By Deborah Enos Published July 20, 2014 FoxNews.com

When cooking sprays came on the food scene, I was thrilled. Since they claimed to add no additional calories and to make cooking surfaces non-stick, it seemed like a perfectly reasonable way to "have my cake and eat it, too. However, as a nutritionist I like to read my food labels so I turned the can over to read the ingredient deck. I was shocked to see the long list of ingredients and didn't recognize many of them, including dimethylpolysiloxane, diacetyl and propellants. I decided to take these ingredients on a little trip down research lane so I could really begin to understand what I had just fed my family.

Dimemythlpolysiloxane: What a mouthful that word is! This is a chemical that's a form of silicone that helps keep the oil from foaming. I discovered that it's also used in cosmetics, refrigerants and Silly Putty. After reviewing animal studies, the World Health Organization stated that they found no adverse health effects associated with Dimethylpolysiloxane. However, personally, I'm uncomfortable feeding my family a chemical that has uses in cosmetics and Silly Putty.

Diacetyl: Studies have shown that exposure to diacetyl (the butter flavoring that is often added to cooking sprays) can increase your risk of lung disease. With long-term or repeated exposure, diacetyl can cause serious respiratory disease. While many cooking spray manufacturers no longer use this chemical, researchers are still concerned about the risk of lung disease.

GMOs: Cooking oils such as canola (rapeseed), corn and soy are commonly made with genetically modified organisms (GMOs), or ingredients that have been made through genetic engineering to be resistant to weather, pests and chemicals that would damage an all-natural plant. GMOs are in high use in the United States and many consumers have concerns about their safety.

 Propellants: When oil is placed in an aerosol can, you need to add some sort of force to get it out of the can and into your pan. That's where propellants enter the picture. While most of the commonly used propellants are on the U.S. Food and Drug Administration's (FDA) "Generally Recognized As Safe" (GRAS) list and considered safe to consume, I'm still uncomfortable adding chemicals like as isobutane or propane to my family's diet. Butane, isobutane and propane are colorless and odorless compressed gases that are derived from petroleum and natural gas.

Even though many experts and the FDA deem cooking sprays to be safe, as a certified nutritionist and mom I prefer to keep the chemical consumption in my home at a minimum. Instead of purchasing a can of aerosol cooking spray, I made my own. At the local cooking store, I bought an oil mister spray bottle. Then, I added my own oil (avocado is best for high heat) and the mister worked beautifully, adding a light spray of oil to my pan. True, it may have added a few extra calories, but I avoided using any chemicals.

 Deborah Enos is a certified nutritionist, author, corporate health speaker and board member of the American Heart Association. For more information visit deborahenos.com .

Correction

Thanks Toni for letting me know that I failed to include the date. iPad 1 training will be July 26 at 9 am at the Center in Little Rock.  This is for clients who have an iPad, only. This is not a new group.

Sorry for the confusion. I should type before coffee!
Janet

Weekend update

Greetings everyone,
Barbara and I had a very busy week!Barbara did home visits in Northwest Arkansas and I did technology trainings. We are covering the state and racking up the miles! We are scheduled very tight for the next few weeks so if you need us, please call the Center and we will get with you just as soon as we can. A couple of nights we were both out till dark!

Next Saturday will be iPad training at the Center. Please call and let us know you are coming.  Hope to see Sharon, Roy, Toni, Erma and the whole crew....call in so Earl can build his route.

Until tomorrow,
Dr. Janet

Niacin warning

Don't take niacin for heart health, doctors warn By Bahar Gholipour
Published July 17, 2014

Cholesterol plaque in artery (atherosclerosis): Top artery is healthy. Middle & bottom arteries show plaque formation, rupturing, clotting & blood flow occlusion. Niacin, or vitamin B3, is too dangerous and should not be used routinely by people looking to control their cholesterol levels or prevent heart disease, doctors say. The warning comes following recent evidence showing the vitamin does not reduce heart attacks or strokes, and instead is linked to an increased risk of bleeding, diabetes and death.

Niacin has long been used to increase people's levels of high-density lipoprotein (HDL), or the "good" cholesterol , and has been a major focus of research into heart disease prevention for several decades. However, clinical trials have not shown that taking niacin in any form actually prevents heart problems. Considering the alarming side effects of niacin, researchers now say the vitamin shouldn't even be prescribed anymore.

 "There might be one excess death for every 200 people we put on niacin," said Dr. Donald Lloyd-Jones, a cardiologist and chair of preventive medicine at Northwestern University Feinberg School of Medicine. "With that kind of signal, this is an unacceptable therapy for the vast majority of patients."

 The latest and largest study of niacin, which included more than 25,000 people with heart disease , was published July 16 in The New England Journal of Medicine. The researchers found that using long-acting niacin to raise the HDL cholesterol level did not result in reducing heart attacks, strokes or deaths. The results were presented prior to publication last year, after which the manufacturer of the niacin medication used in the study, Merck & Co., said it would stop selling the drug . The study also found some unexpected and serious side effects. People who took niacin were more likely than people taking a placebo to experience liver problems, infections and bleeding in various body areas including the stomach, intestines and brain.

Niacin was also linked with more hospitalizations among diabetic patients and the development of diabetes in people who didn't have it at the beginning of the study.

The Merck drug was a combination of niacin and laropiprant, a drug that prevents the facial flushing that can be caused by high doses of niacin. However, the study researchers said the side effects were consistent with the problems seen in previous studies of Niacin alone, and that the new findings "are likely to be generalizable to all high-dose niacin formulations. "That particular medication is not being sold anymore, but the issue is that there's still an awful lot of niacin prescriptions being given to patients, whether that's plain niacin or extended-release niacin," Lloyd-Jones told Live Science. "When you look at the totality of the data, particularly with this largest and the most recent trial, it suggests that it's actually niacin itself that's the problem, and not this specific niacin-laropiprant combination," said Lloyd-Jones, who wasn't involved with the new study.


 The popular rise of niacin Prescriptions for niacin have jumped in recent years , tripling over just eight years to reach 700,000 prescriptions monthly in the United States by the end of 2009, researchers have found. Of all niacin prescriptions written in 2009, 80 percent were for Niaspan, a slow-releasing niacin tablet made by Abbott Laboratories, according to a study published last year. However, the rate of niacin prescriptions may have decreased after the results of several studies were released, Lloyd-Jones said. Niacin can also be bought over the counter as a supplement. These supplements may have their own issues because vitamin products are not regulated in the same way that pharmaceutical products are. "It may come with other things in the preparation that we don't know about, and could potentially enhance the toxicity of niacin," Lloyd-Jones said. "Because it is available over the counter, I think it's important for consumers to understand that this signal appears to apply to all types of niacin. The available evidence suggests that having higher levels of good cholesterol is only a sign of lower risk for heart problems, and trying to artificially raise levels of the good cholesterol doesn't appear to translate into lowering a person's risk of heart problems. "HDL is a nice marker if it's higher, you tend to be at lower risk. So if you could manipulate that with healthy lifestyle and physical activity, that's undoubtedly a good thing to do, but we haven't found a drug that will raise HDL in isolation and provide benefit in terms of lower risks," Lloyd-Jones said.

A healthy lifestyle is the first recommendation for lowering LDL, or the "bad" cholesterol, and reducing the risk of heart disease. For people who are not successful in controlling their cholesterol levels by changing their lifestyle, doctors may prescribe statins , which remain the best choice to reduce heart attack and stroke risk, Lloyd-Jones said. Niacin should only be considered for patients at very high risk for a heart attack and stroke who can't take statins, and for whom there are no other evidence-based options, Lloyd-Jones said.

Copyright 2014 LiveScience, a TechMediaNetwork company.

Happy Thursday - Enjoy the cooler July days

The Polar Vortex is back: How it may affect your health
Published July 16, 2014 FoxNews.com

 A large part of the country will experience below-normal temperatures in the next couple of days- and those changes may affect health. When temperatures drop, the change could affect the cardiovascular system, said Dr. David Frid, a cardiologist at Cleveland Clinic.

"When the weather gets colder, your body is trying to conserve the heat, and in order to do that, the blood vessels become somewhat more constricted," he said. This constriction of blood vessels may cause blood pressure to rise and blood to thicken- increasing the risk for blood clots. Even a modest decrease in temperature could potentially be hard on the heart. A study in the British Medical Journal linked a 2 degrees Fahrenheit drop in temperature to 200 extra heart attacks over the following 28 days. Cold, damp weather can be hard on the joints, causing increased arthritis pain or swelling. Additionally, quick change in temperature can bring about migraines. Experts say about half of all migraine sufferers list weather as a trigger. "We do try certain strategies for having patients take medicines in advance of a known weather front, but we don't have an evidence base with which to make that judgment," said Dr. Stewart Tepper, an expert on headache pain at the Cleveland Clinic. "Some of us use anti-inflammatories, some of us use triptans, or other kinds of medications that are known to either prevent or terminate migraines. When the weather warms back up, it may lead to health issues such as eczema irritation or, for people with lung disease, difficulty catching a breath.

Dishwasher tips

Things you should never put in your dishwasher By Emily Jacobs Published July 14, 2014

Most of us consider anyone with a dishwasher extremely lucky. Many people seek out apartments and houses with dishwashers already installed. The ease and convenience of loading and pushing "on" is far better than scrubbing and soaking, but some kinds of metals and glassware are much too delicate for a power wash.

The high temperature and harsh detergent in the dishwasher can cause specific types of these glassware, pots, and pans to ruin and fade. The dishwasher has a similar effect on other kinds of utensils, flatware, and silverware. For some kitchen tools, it's best to dig out the rubber gloves and get scrubbing. Cast iron pans are one of the best kitchen investments out there, but after a good sear of meat, they can use a good cleaning. These finicky pans, however, have no place in the dishwasher - especially if you break the bank buying a fancy Dutch oven.

Before you load the dishwasher and press power, make sure that you don't have any of those or other specialty items included. After you've invested the money in these tools, it's best to care for them correctly. Always check with the manufacturer and read the instruction manuals on any kitchen tool or utensil that you buy. In the meantime, this list is a good resource for deciding what to leave out.

 1.  Sharp Knives
Sharp knives dull faster when put through the dishwasher cycle. Plus, they can rack up dings and dents from other objects. Instead, wash the knives by hand, being careful not cut yourself on the blade.

 2.  Non-stick Pans
The non-stick surface of the pan can wash away after several cycles in the dishwasher. It's best to wash these by hand to keep the non-stick surface intact.

3.  Cast Iron
Cast iron pans should avoid the dishwasher at all cost. It can remove all the seasoning from the pan and also cause them to rust. To properly clean these pans, wash the warm pan with hot water and a sponge or stiff brush. Avoid soap, steel wools, and soaking the pan. Stubborn food particles can easily be removed from boiling water in the pan. After it is clean, dry the pan and lightly coat it with cooking oil.

4.  Wooden Spoons
Wooden spoons and other wooden kitchen utensils can lose their finish, warp, and crack when put in the dishwasher. Check with the manufacturer or wash by hand just to be safe.

Good breakfast info

5 tricks for easy, healthy breakfasts
By Cynthia Sass, MPH, RD

Published July 12, 2014
You may have seen reports in the news lately questioning the benefits of breakfast for weight loss, but I'm not ready to sanction skipping. In my experience, eating breakfast strongly supports weight control, and several studies back what I've seen in my 15+ years of counseling clients - breakfast fuels your body when you're most active, and therefore most likely to burn off what you've eaten. It also tends to prevent late night overeating, when you're less active, and more prone to racking up a fuel surplus that feeds fat cells. Also, weight loss aside, "breaking the fast" is a savvy nutrition strategy, because it's a chance to fit in servings of produce, whole grains, healthy fats, and lean proteins. Missing that opportunity, particularly day after day, can lead to shortfalls that deprive your body of important health protective nutrients.

Eating breakfast, especially one with protein, is also a smart way to build and maintain metabolism-boosting muscle. One recent study, published in the Journal of Nutrition, found that muscle building was 25 percent greater among people who ate a diet with an evenly distributed protein intake, compared to those who consumed less protein at breakfast, slightly more at lunch, and the majority of their protein at dinner. Finally, a study published last year from the American Heart Association found that over a 16 year period, regular breakfast skippers had a 27 percent higher risk of a heart attack or fatal heart disease.

If you're on board for a daily breakfast, but your biggest barrier is time, here are five tips and tricks to help you create shortcuts, so you can reap the benefits without running late.

Chill your oatmeal
Oatmeal doesn't have to be served warm. Cook, then chill individual portions, and stash them in the fridge in small containers you can grab, along with a spoon, on your way out the door. Just mix a protein powder (like pea, hemp, or organic whey) into rolled oats, add hot water, stir, fold in fresh fruit, cinnamon, and nuts, and chill. Or skip the protein powder, and mix the oats, fruit, cinnamon, and nuts into nonfat organic Greek yogurt, and chill to make a grab-n-go mueslix.

Hard boil it
Many of my clients enjoy omelets on the weekends, but feel like an egg-based breakfast takes too much time during the week. For a make-ahead option, prep hard boiled organic eggs on a Sunday for the upcoming week. While you're making dinner, take a few extra minutes to whip up a simple egg salad for breakfast the next morning. Mix chopped egg with either guacamole or pesto, diced or shredded veggies, and a small scoop of cooked, chilled quinoa or brown rice. Grab a portion with a fork in the a.m., and you're good to go.

Have dinner for breakfast
It may seem odd to chow down on a garden salad topped with lentils or salmon at 8 am, but who says breakfast meals have to look different than lunch or dinner? Many of my clients make double portions in the evening, and eat seconds for breakfast the next day. Give it a try - you may just find that warmed up stir fry, veggie "pasta," or a crisp entrée salad is your new favorite way to start the day.

Pre-whip your smoothie
Smoothies are pretty fast, but I know that when you're running late, just tossing ingredients into a blender and pressing a button can require more time than you can spare. If that tends to be the case, blend up a smoothie just before bed, stash it in a sealed to-go jug in the fridge, grab it on your way out the door, and shake it up before sipping. Make a meal out of snack foods It's perfectly OK to cobble together a breakfast from an assortment of snack foods, including veggies with hummus and whole grain crackers, or trail mix made from nuts or seeds, unsweetened preservative-free dried fruit, and a whole grain cereal you can eat with your hands. Bon (breakfast) appetit!

 Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. This article originally appeared on Health.com.

Monday morning news.....

Greetings,
I hope everyone is managing to stay cool. The humidity is killing me! I am so spoiled to air conditioning, I can't bear to be outside. Consequently, I just stay in!

Barbara is working in North Arkansas this week. I will be at the Center tomorrow, Woodland on Tuesday and in Hot Springs Village on Wednesday.

We welcome Jessica Otto as our new OIB Administrative Assistant. This is a part time position and her tentative hours are 2-7 Monday thru Thursday. You may reach her at 501-664-7100. If you need assistance outside of her hours, please call Barbara or I direct.

I want to give a special shout out and heart felt thanks to ACB for making a generous donation to WSB in honor of my mother.  Thanks to all of you!

Until tomorrow,
Dr. Janet

Will Rogers wisdom for the sabbath

Will Rogers, who died in a 1935 plane crash, was one of the
greatest political sages America has ever known.

Some of his sayings:

1. Never slap a man who's chewing tobacco.

2. Never kick a cow chip on a hot day.

3. There are two theories to arguing with a woman. Neither works.

4. Never miss a good chance to shut up.

5. Always drink upstream from the herd.

6. If you find yourself in a hole, stop digging.

7. The quickest way to double your money is to fold it and put it back into your pocket.

8. There are three kinds of men: The ones that learn by reading. The few who learn by observation. The rest of them have to pee on the electric fence and find out for themselves.

9. Good judgment comes from experience, and a lot of that comes from bad judgment.

10. If you're riding' ahead of the herd, take a look back every now and then to make sure it's still there.

11. Lettin' the cat outta the bag is a whole lot easier'n puttin' it back.

12. After eating an entire bull, a mountain lion felt so good he started roaring.
He kept it up until a hunter came along and shot him.
The moral: When you're full of bull, keep your mouth shut.


ABOUT GROWING OLDER..

First ~Eventually you will reach a point when you stop lying about your age and start bragging about it.

Second ~ The older we get, the fewer things seem worth waiting in line for.

Third ~ Some people try to turn back their odometers. Not me; I want people to know 'why' I look this way.
I've traveled a long way, and some of the roads weren't paved.

Fourth ~ When you are dissatisfied and would like to go back to youth, think of Algebra.

Fifth ~ You know you are getting old when everything either dries up or leaks.

Sixth ~ I don't know how I got over the hill without getting to the top.

Seventh ~ One of the many things no one tells you about aging is that it's such a nice change from being young.

Eighth ~ One must wait until evening to see how splendid the day has been.

Ninth ~ Being young is beautiful, but being old is comfortable.

Tenth ~ Long ago, when men cursed and beat the ground with sticks, it was called witchcraft.
Today it's called golf.

And, finally ~ If you don't learn to laugh at trouble, you won't have anything to laugh at when you're old.

Bruises

7 odd reasons you bruise easily By Nina Elias
Published July 11, 2014

You don't remember bumping into anything. Yet somehow, you have a shin full of bruises and a whole lot of questions. There are plenty of reasons for easy bruising, the discoloration caused by a trauma that ruptured blood vessels just under the skin. Check out the surprising explanations behind your sore spots and learn which ones are harmless and which ones need attention.

You're getting older
As you age, two things happen to your skin: It loses protective layers of fat, and the production of the structural protein collagen slows down. That means thinner skin that's more susceptible to bruising. "This is incredibly common in the 60+ population," says Gary Goldenberg, MD, assistant professor of dermatology at The Mount Sinai Hospital. "It takes a lot less trauma to create a bruise than it ever did before in your life.

You never miss a chance to sun yourself
A long history of sun exposure (especially skin-damaging sunburns) will leave you with thinner skin--and more bruises--even faster. "You lose collagen as you age, but the UV light damages it even more," says Goldenberg. While you can't turn back time, you can prevent future sun damage (and, in turn, a future of easy bruising) with a good SPF.

You take a daily aspirin
It's the most common reason why you're waking up with random bruises, says Goldenberg. Aspirin, as well as blood thinners, work by disabling the platelets that cause blood to coagulate or clot. With thinner blood and less clotting cells, even a minor trauma will leave a mark. Bruising aside, should you really be taking a daily aspirin?

It's just your skin tone
If you have fair, thin skin, you're naturally more susceptible to bruising even from minor bumps and bangs, says Goldenberg. "Those of us with more adipose or fatty tissue won't see a spot from the same level of trauma.

Another culprit: varicose veins, spider veins, or naturally more prominent veins. Smacking one of those against the coffee table is bound to leave a mark.

You have vasculitis
That's medical-speak for a group of diseases that causes inflammation of the blood vessels. It's often characterized by red bruises called purpura, which result from those inflamed blood vessels bursting. Vasculitis is believed to be an autoimmune disease or a result of a long-time chronic disease like hepatitis, but nobody knows exactly what causes it. Other symptoms include shortness of breath, cough, and numbness or weakness in a hand or foot. If this sounds like you, it's best to see your doctor; she may prescribe medications to ease your symptoms and reduce the inflammation.

You need more citrus in your life! True vitamin deficiencies are rare in the US, but they do become more common with age. "In fact, the reason people put lemon and limes in their drinks is because vitamin C deficiencies are common in alcoholics," Goldenberg says. Vitamin C is important in wound healing and the production of collagen, an important structural component of skin. Without enough of it, your blood vessels are out in the open and more likely to rupture. Signs you need more vitamin C (and a trip to the doc for a blood test): fatigue, depression, bleeding gums, swollen joints, nosebleeds, and dry hair and skin.

 You have purpuric dermatosis
Another vascular condition, this one means that blood leaks out from very small capillaries, resulting in thousands of teeny tiny orange and purple bruises. "This is fairly common in the elderly, especially in the shin area, and can look like cayenne pepper from far away," Goldenberg says. The most severe cases could cause itching, but prescription topical creams and good sunscreen habits are enough to rid yourself of the condition.

Hot Springs Village update

Good evening everyone,
We had iPad training in the village today. Our group continues to grow! We certainly appreciate the use of Christ Lutheran church, such great accommodations and wonderful wifi!

Woodland will be next Tuesday and back in the village on Wednesday. It is shaping up to be a busy week. Barbara will be in North Arkansas.

Hope you all have a great weekend!
Until tomorrow,
Dr. Janet

Great time at the Apple store

Hello everyone,
We had a great time at the Apple store. Everyone updated their iPads, downloaded apps and enjoyed the store. However, it rained so hard! It was one of those raining sideways storms but we made it home safe and dry!
Friday we are off to Hot Springs Village. More iPad fun!
Have a great day,
Until tomorrow
Dr. Janet

Arthritis info--remember what Dr. John told us to do? Here is the same info

Natural ways to relieve arthritis pain By Dr. Manny Alvarez Published July 09, 2014 FoxNews.com

As a doctor, I receive questions every day varying from heart health to infertility. Today, I received a question from a man who wanted to know what alternative therapies were out there for arthritis.

Dr. Manny, I suffer from arthritis, and my symptoms get worse during the winter. What can I do to manage the stiffness besides taking medication? - Marvin

Many arthritis sufferers use what is known as complementary and alternative practices to manage their symptoms. Patients turn to these alternatives for many reasons. It may be because conventional medical treatment isn't giving them the relief they need. Also, they may be concerned about the side effects associated with drug therapy, or they may feel that alternative therapies are safer because they are "natural.

Whatever the reason, many patients are finding additional relief by incorporating these five practices into their arthritis management regimen: Regular exercise The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) recommends that arthritis sufferers use these three types of exercise: 1. Range-of-motion exercises such as dancing to help maintain normal joint movement, relieve stiffness, and increase flexibility. 2. Strengthening exercises such as weight training to help keep or increase muscle strength. 3. Aerobic or endurance exercises such as bicycle riding to improve cardiovascular fitness, help control weight, and improve overall function.

 Weight control is important because extra weight puts extra pressure on many joints. A healthy diet Since there are over 100 known types of arthritis, there is no single diet that will help everyone. However, the Arthritis Foundation has established the following guidelines to assist patients in maintaining a diet that will help manage their symptoms: 1. Eat a variety of foods, and avoid those that can interact with your medications. 2. Use fat and cholesterol in moderation. 3. Eat plenty of vegetables, fruits and whole-grain products. 4. Use sugar and salt in moderation. 5. Drink alcohol in moderation. 6. Take in the daily requirements of vitamins and minerals, including calcium.

Dietary supplements
The American College of Rheumatology has noted that there is some evidence that ginger and willow bark extract may relieve pain. These remedies, however, may contain chemicals that are similar to those found in naproxen (Aleve) and ibuprofen (Advil), which can cause inflammation of the stomach and intestines. They also may interfere with blood clotting and cause fluid retention, which may be problematic for people with high blood pressure or cardiovascular disease. 1.) Chondroitin sulfate and glucosamine supplements are sold separately or in combination, and are recommended for pain relief when used in conjunction with other pain medication. Although their effectiveness is unproven, the college says they "appear to be relatively safe, and may be worth considering for people who have severe pain despite conventional treatments. 2.) Fish oils that contain omega-3 fatty acids have been reported to relieve pain and joint tenderness. It may take several months before a patient sees results. Side effects include gastrointestinal distress and breath odor.

Manage stress
Stress is a normal part of life; but for arthritis sufferers, there are additional stress factors like increased dependence on family members and changes in appearance due to joint deformities or the side effects of drugs. The Arthritis Foundation says that controlling stress is imperative for arthritis patients because "when you feel stressed, your body's muscles become tense. This muscle tension can increase your pain and fatigue and may limit your abilities, which can make you feel helpless. Stress can lead to depression, which can touch off a cycle of stress, pain, fatigue, and limited/lost abilities. Managing stress can break that cycle.

Hot and cold applications
The Mayo Clinic makes the following recommendations: "Heat will help ease your pain, relax tense, painful muscles and increase the regional flow of blood. One of the easiest and most effective ways to apply heat is to take a hot shower or bath for 15 minutes. Other options include using a hot pack, an electric heat pad set on its lowest setting or a radiant heat lamp with a 250-watt reflector heat bulb to warm specific muscles and joints. If your skin has poor sensation or if you have poor circulation, don't use heat treatment. Cold may dull the sensation of pain. Cold also has a numbing effect and decreases muscle spasms. Don't use cold treatments if you have poor circulation or numbness. Techniques may include using cold packs, soaking the affected joints in cold water and ice massage. Patients should always exercise caution when considering any other alternative therapies. Before beginning any alternative or complementary therapy, talk with your doctor to see if it is right for your particular situation, and ask about possible side effects and harmful interactions, especially if are taking any additional medications for other conditions.

Dr. Manny Alvarez serves as Fox News Channel's Senior Managing Editor for Health News. Prior to this position, Alvarez was a FNC medical contributor. Follow Dr. Manny on Facebook.

Poison ivy info

Myth: Poison ivy rash is contagious.

Fact: Although the poison ivy rash appears contagious, you cannot catch a rash from someone else, and you cannot spread a rash to other parts of your own body.

Poison ivy is a member of the toxicodendron family of plants, which also includes poison oak and poison sumac. It typically grows as a vine or shrub east of the Rocky Mountains along trails, ponds, and lakes. Poison sumac grows in boggy areas in the southern United States, while poison oak grows as a bush or climbing vine in the western United States.

Urushiol–the oil found in poison ivy, oak, and sumac–causes the typical allergic reaction and resulting rash symptoms. Contact with urushiol can either be direct (read: touching the leaves themselves) or indirect (read: the oil gets on your clothes, bike, shoelaces, etc., and then you touch that object). Most rashes develop within eight to 48 hours after touching the oil, but can take as long as 15 days to form.

Although nasty, your poison ivy rash is not contagious. You can’t catch or spread the rash after it appears, even if you touch it or the blister fluid. Sometimes people believe that the rash is spreading because it appears over different parts of the body later on, but the rash only appears where urushiol has come in contact with the skin. So either the rash is still developing from earlier contact, or you have touched something that still has urushiol on it.

If you think you (or your dog!) has come into contact with poison ivy, oak, or sumac, be sure to wash the affected areas immediately, preferably with a product like Tecnu, which is designed to remove the oil. Wash your clothes and footwear as well. If you do end up with a rash, there’s not much you can do, apart from taking a couple of antihistamine pills and using calamine lotion to help relieve symptoms. Your doctor can also prescribe medications like a sequence of steroids–they don’t stop the itching entirely, but do make the experience slightly more comfortable.

With the apex of poison ivy and poison oak season upon us, your best bet is to avoid the plants all together. Download one of the smartphone apps like LeafSnap (which uses facial recognition software to ID a plant based on its leaves) to help you identify poisonous plants in the field. Or view photos online before you head out in order to know what to avoid on the trail.

And when making a camp fire, never–NEVER–burn the stuff. The only thing worse than getting poison ivy on your skin? Getting it in nasal passages.

Breakfast advice

5 secrets for a waist-friendly breakfast By Tanya Zuckerbrot Published July 08, 2014

Don't skip or be skimpy about breakfast thinking the calories you save will help you lose weight. Studies have shown that regular breakfast eaters tend to be leaner and more successful at maintaining a healthy weight. Here are some tips for a making delicious, more waist-friendly breakfast:

Stick to egg whites
All of the fat and cholesterol in an egg is in the yolk, so make a big fluffy omelet by losing the yolk and doubling up on extra egg whites - along with some nutritious and filling veggies.

Spread lean protein, not fat
Kick the butter habit and top your whole-wheat toast or English muffin with creamy and filling protein, such as Greek yogurt or part-skim ricotta cheese topped with slices of fresh fruit. Nut butters are a good choice too, especially almond butter because it is rich in healthy monounsaturated fat.

Slim down your breakfast sandwich
The problem with fast-food breakfast sandwiches is that most are high in fat and provide little fiber. You'll do better making your own with a whole-wheat English muffin, two cooked egg whites, a slice of lean Canadian bacon, and a slice of low-fat cheese. A variation on this is a breakfast burrito with an egg white and veggie scramble rolled up in a whole-wheat or corn tortilla.

Switch to high fiber cereal
Not only do high fiber cereals contain fewer calories than most breakfast foods, fiber is super-filling so you stay satisfied for hours. The bonus for dieters is that the body works harder trying to digest fiber - burning calories in the process! A ½ 'cup' serving of a high fiber cereal packs as much as 14 grams of fiber. Top it with a 3/4 'cup' of blueberries and your morning meal jumps to 19 grams of belly-filling fiber.


Naturally-sweet smoothies ( OUR OIB FAVORITES)
Commercial smoothies can be shockingly high in calories and fat - making them more like a dessert than a meal. You'll do a lot better making your own smoothie by blending some Greek yogurt with fresh or frozen berries, a small banana, and crushed ice. In just minutes you'll have a delicious, nutritious meal in a glass that will keep you satisfied and energized all morning long.

 For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear - with Fiber! Tanya Zuckerbrot MS, RD , is a registered dietitian in New York City and the author of two bestselling diet books: The Miracle Carb Diet: Make Calories and Fat Disappear - with fiber and The F-Factor Diet . Follow Tanya on Facebook, Twitter and LinkedIn , and subscribe to her free weekly weight loss newsletter.

Sweat!

7 things you never knew about body odor By Kenny Thapoung
Published July 07, 2014


Brace yourself, we're about to get really real about BO. It's gross (we know), but hey, it can happen to anyone. And with the temperature heating up, you're more likely to stink up your favorite sundress or workout gear. So take some time now to get to know your sweat-and find out how to ban BO for good. You have two different sweat glands. They're called the eccrine and apocrine glands. Eccrine glands are all over your body and produce watery sweat to keep your body cool. Apocrine glands are located where hair follicles are most concentrated (scalp, armpit, and groin), and the sweat is waxy and fatty from the lipids they secrete, says Dr. Whitney Bowe.

 Your hair can enhance the odor. It's actually not the actual sweat from apocrine glands that creates that smell. Stench-causing bacteria happens to be attracted to that particular sweat, says Bowe. And once they break down the fats in apocrine sweat, the stay-away-from-me aroma appears. The more hair you have, the more surface area bacteria has to cling to, which keeps the smell so pungent, says Bowe.

 Swiping on a stick is actually pretty powerful. The best line of defense is actually that tiny little stick of antiperspirant deodorant. The antiperspirant part targets the glands to stop the sweat from even coming out, while the deodorant masks the natural smell even if you've already been sweating, says Bowe. Medical treatments are another alternative. In extreme cases-when over-the-counter products don't do the job-some people may ask their dermatologists for botox injections, says Bowe. This is an FDA-approved procedure and helps prevent sweating from occurring-but you'll need injections every three to four months. There's also a new device called miraDry that uses microwave technology to permanently eliminate underarm sweat glands-but it only works on that area, says Bowe.

Foods affect your scent. Garlic, onions, and curry are classic BO instigators that can make your smell even worse, says Bowe. Overcleansing can make it worse. You can definitely use antibacterial soap and scrub away at your BO hot spots, but don't go any farther. Some people try rubbing alcohol on those areas, which dries out the skin and causes the body to fight back by producing more sweat, says Bowe. Stress produces more sweat. Yup. That's why you might see someone with drenched armpits before they head into a big interview, says Bowe.

Monday, July 7

Good morning world!
It looks like a warm and humid Monday in my corner of the world. Hope you are staying cool! I am trying hard not to complain about the heat after the never ending winter.....but patience is not my number one virtue!

Barbara and I have a busy week planned. If you need anything just call the center. For those who have called me direct, I know the phone is messed up. However I am not eligible for an upgrade and I am too tight to buy a new iPhone out of pocket! For the rest of you, when you call, my phone says the voice mail is full but it is not! Just call back...think retro and just call back till I answer!!!

Have a great Monday and I hope we visit soon
Until tomorrow,
Dr. Janet

Cabbage rolls anyone?

Cabbage is a superfood with lots of nutrients! Did you know that it is known for healing stomach ulcers and preventing cancer (particularly colon cancer).

This is a simply, yet delicious recipe for unstuffed cabbage rolls. There are two versions, soupy and upsoupy. LOL basically, If you want it less "soupy" you need to add 1 c. of (uncooked) rice and it will absorb the extra water (& extend the servings., making it even more budget friendly!)


Ingredients:
1 1/2 to 2 pounds lean ground beef or turkey
1 tablespoon oil
1 large onion, chopped
1 clove garlic, minced
1 small cabbage, chopped
2 cans (14.5 ounces each) diced tomatoes
1 can (8 ounces) tomato sauce
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt

Heat the Olive oil in a Big Skillet (use medium heat) Saute the onions until tender, and then add the ground beef (or turkey) until the meat is browned.

Add the garlic, cook an additional minute before adding the remaining ingredients. (This is the point you would add the rice Bring them to a boil, Cover, reduce the heat and simmer about 25 minutes (or until the cabbage is quite fork tender)

Yield: Serves 6 to 8

Is anything safe to eat?

6 weird things that happen to food before you buy it By Jessica Migala
Published July 05, 2014

The process of getting that apple on your plate sounds simple enough: farmer picks apple, apple gets loaded on a truck and shipped off to the grocery store where it lands in your cart. Well, not quite. In fact, your food goes through a lot to make it to you, from being treated with antibiotics to getting a chlorine bath and a wax coating. Many of these steps are no big deal (and we want to silence any fears you may have about them), but some are bad for your health and others huge money wasters.

Produce gets a wax coating
To prevent bruising, mold growth, and dehydration in storage, some fruit and veggies (apples, cucumbers) are coated with a drop or two of food-grade wax. Your body doesn't digest them, and there's no reason to avoid eating them, said Luke LaBorde, associate professor of food science at Penn State University. If you want to avoid waxed foods anyway, the FDA doesn't require them to be labeled as such, so look for signs that say they've been coated (a suspicious shine is your first clue). To do so, don't peel your produce-much of the fiber and phytonutrients are located in or just underneath the skin, said Joan Salge Blake, RD, nutrition professor at Boston University and spokesperson for the Academy of Nutrition and Dietetics. Instead, wash with a bit of soap and water.

Salmon is made pinker
The salmon you see at the fish counter almost always sports a bright pinkish-orange hue, but in fact, salmon is naturally a greyer shade. The swimmers take on their classic coloring in one of two ways: wild-caught salmon eat krill, while farm-raised salmon are fed pigment pellets. But don't let that stop you from buying farmed fish. Though wild-caught salmon is technically better for you than farmed-it naturally contains half the fat, and is slightly higher in zinc, iron, and potassium-it's three to four times pricier. "Whether farm-raised or wild, there are so many benefits of eating salmon, namely its rich source of omega 3 fatty acids that we don't get enough of," said Blake. Buy whatever is on sale and aim for two servings of fatty fish a week.

Some oranges are dyed
Believe it or not, the dye Citrus Red No. 2 is sprayed on some Florida oranges early in the season to brighten their coloring. These oranges are usually used for juicing, but some end up on grocery store shelves. The dye is FDA-approved and used in small concentrations, but the Center for Science in the Public Interest warns this dye is related to health risks, including cancer, in lab animals. (It's not allowed to be used on California oranges.) Bags of these oranges need to include a label that says color has been added. The dye still isn't meant for eating, so don't make candied orange peel or zest them for cooking.

Actually, tons of foods are dyed Many foods are dyed to appear healthier or more appetizing. Caramel color, for example, is often added to wheat or pumpernickel breads to make them look like they contain more wheat than they do. The same colorant is used in some roast beef deli meats for a beefier look. Meanwhile, yellow dyes are added to pickles so the spears appear more vibrant. They dyes are usually safe to consume, but when you spot them on an ingredients label, take it as a sign that the food may also harbor other ingredients commonly found in highly processed foods, like added sodium and sugar, said New York City registered dietitian Marjorie Nolan Cohn, a spokesperson for the Academy of Nutrition and Dietetics.

Olive oil may be mixed with a cheaper variety Extra virgin olive oil has come under fire for not actually being olive oil. Many bottles are mixed with cheaper oils like soybean or canola, according to Consumer Reports, and shipped to the United States where you pay a premium price. In addition to wasting your money, you're also losing out on the heart-health perks of the monounsaturated fats you'd find in pure olive oil, Cohn said.

Chicken is given a bath
The journey a chicken takes from the farm to your kitchen table is not pretty. After slaughter, warm chickens need to be cooled down, so they're placed in a big tank of cold water and a sanitizer, like chlorine, to control harmful bacteria and contamination, explained Don Schaffner, of the department of food science at Rutgers University. The FDA and USDA say this process is safe, Schaffner said, but you can avoid chickens that have been treated this way by choosing air-chilled poultry. One not-so-healthy thing some manufacturers do to your chicken: inject saltwater into raw meat to enhance its flavor. Considering most Americans consume far more sodium than they should, you'll want to read nutrition labels carefully-unaltered chicken contains 40 to 70 milligrams of sodium per 4-ounce serving, while injected chickens pack in 300 milligrams or more. 12 Food-Industry Tricks That Undermine Clean Eating originally appeared on Health.com.

Great article for this holiday weekend

Johnye, thanks so much for this inspiring article! Enjoy everyone!





Be proud, America: Ignore the doom and gloom, ours is a great country
By Liz Peek Published July 03, 2014

 As a mother, it is almost impossible to imagine sending a child on a long and dangerous journey, alone, into the unknown. And yet that is what tens of thousands of parents in Mexico and Central America have done, hoping their children will find sanctuary in the United States. That tells you a great deal about the terrible violence and poverty in other countries. It also tells you a great deal about the United States. As we celebrate the birthday of our nation this weekend, a happy summer day of flag-waving and bicycle parades, it's a good time to recall what makes our country special, why people from all over the world risk everything to come to our shores.

Ours is a country of incredible beauty, extraordinary industry, plentiful resources and endless ingenuity. This is not just Pollyanna speaking; this is real life - as compared to the dire alarmism favored by our media. It's not because we have a generous welfare system or guaranteed health care - many developed nations offer safety nets. It is because the U.S. embodies a dream. The dream is of freedom, of safety, and of opportunity. The dream is built upon the rule of law, the generosity of our people and the promise of advancement for those willing to work hard. It means that a struggling deli owner can send his daughter to medical school, or a Jewish immigrant's son can become one of the world's most successful fashion designers, or the mixed-race son of a Kenyan socialist can become president.

These things happen occasionally in other countries; in the U.S., if you care to look, you can find such people every day. I don't believe the dark suggestions that upward mobility has ground to a halt in our country; every day I encounter evidence to the contrary. I believe in the LA taxi driver I met two months ago who came to the U.S. from Armenia because he wanted better schooling for his daughters - who now attend UCLA. I believe in the African-American vet who served in Iraq, went to college on Uncle Sam's dime and scored his dream job with a major advertising agency. I believe in the Vietnamese refugee who came with his penniless family to New York when Saigon fell, was taken in by a church-going family on the Upper West Side and is now a senior exec with Bank of America. These are people I know, but you know others just like them. There are millions of Americans with stories like these -- and with parents who made sacrifices, worked night shifts and gave their all so their kids could have a brighter future. Is it all a mirage? No. There are statistics that confirm every narrative, good or bad, about our country.

 For those feeling gloomy about the challenges we face - the sad state of our public schools, our struggling unemployed, our needy infrastructure - I recommend getting out more. What you might actually encounter in this brilliant land of ours may astonish you. Ours is a country of incredible beauty, extraordinary industry, plentiful resources and endless ingenuity. This is not just Pollyanna speaking; this is real life - as compared to the dire alarmism favored by our media, who rarely report on the millions of Americans who give to their churches, support their neighbors, serve their country, are not afraid to speak their minds, vote on Election Day and pay their taxes. In other words, maybe, people like you - good, sincere, hardworking people.

Consider the 2013 World Giving Index, published each year by an international nonprofit called the Charities Aid Foundation, which assesses the level of monetary giving, volunteering and the helping of strangers by people in 135 countries. In the most recent survey, the U.S. ranked first - the most "giving" nation in the world. In another analysis, the Organization for Economic Cooperation and Development determined that citizens of the U.S. are more generous with their own money than those of any other developed country. Our "voluntary social spending" totaled 10.2 percent of GDP in 2009 (latest available); the only other countries even topping 5 percent are the Netherlands, the U.K. and Canada. And, that's not because Europeans pay much higher taxes to support a more lavish welfare state.

According to the study's authors, the U.S. government redistributes 20 percent of GDP in the U.S., compared to 21.9 percent on average in other OECD nations - not much difference. What else distinguishes Americans? Most Americans believe in God. Most of us - 78 percent - are Christians. And as Americans we take our religion more seriously than those in many other countries. Compared to many other foreign peoples, we are direct and friendly, and we are individualistic. Also, we are, despite the incessant drumbeat of negative news, optimistic. In 2013, after years of recession and stagnant earnings, polling by the Pew Research Center showed that "Americans' core values and beliefs about economic opportunity, and the nation's economic outlook, remain largely optimistic and unchanged. According to the survey, in spite of all the hectoring from President Obama and others whose political fortunes depend on sowing social discord, "Americans are certain that the nation can solve its problems, that hard work ultimately pays off, and that income divides are an acceptable part of a healthy economy. Moreover, the authors report, the middle class "do not resent the rich, and are not calling for policies to reduce the wealth gap....As in the past, they themselves aspire to be rich... That is not what you might conclude from reading the New York Times, or listening to President Obama. But it points to another critical ingredient in America's special sauce: common sense. We know what works and what is idiotic.

When things really run off the rails, people come together - in denouncing our spiraling deficits, or challenging the Iraq war. We are not perfect, but we are not afraid to voice our views, and we enjoy the blessing of being able to do so. So, as we rally 'round our flag this Fourth of July, let us put aside the gloom and doom and recommit to what has made our country great: belief in ourselves, concern for our neighbor, and optimism that the best is yet to come.

Let us remember the vision of America so wonderfully captured years ago by Ronald Reagan: "...After 200 years, two centuries, she still stands strong and true on the granite ridge, and her glow has held steady no matter what storm. And she's still a beacon, still a magnet for all who must have freedom, for all the pilgrims from all the lost places who are hurtling through the darkness, toward home. As we celebrate the birth of our nation, let us continue to fulfill that promise. Liz Peek is a writer who contributes frequently to FoxNews.com. She is a financial columnist who also writes for The Fiscal Times . For more visit LizPeek.com.

Happy 4th

Hello everyone,
Summer is flying by and I can't seem to find enough hours in my day! I am pleased to announce that Barbarw Kemp has joined our OIB team. She hit the ground running and is traveling in North Arkansas. I am so happy to have the help!
Next week will be a busy one. On Thursday, we will have iPad I at Woodland and then celebrate with a trip to the apple store. Friday is iPad training in Hot Springs Village.
Have a safe and fun filled 4th!
Until tomorrow,
Dr. janet

Fruits and veggies

Why eating more fruits and veggies won't make you thin
By Agata Blaszczak-Boxe
Published July 01, 2014

Eating more fruits and vegetables is a generally a good idea, but this alone isn't likely to help you lose weight, a new review of studies suggests. Researchers analyzed previous research on weight loss and increased fruit and vegetable intake, which included data on more than 1,200 people. The investigators found that eating more fruit and vegetables , without also changing the amount of calories from other food sources, did not cause people to either lose or gain weight.

 "Across the board, all studies we reviewed showed a near-zero effect on weight loss," study author Kathryn Kaiser, an instructor at the University of Alabama at Birmingham School of Public Health, said in a statement. Fruits and vegetables do have calories, and people who want to lose weight should reduce their overall energy intake, the researchers said. "Fruits and vegetables have many benefits, and we encourage people to include them in their diets," study author David Allison, associate dean for science in the UAB School of Public Health, told Live Science. "Eat all the vegetables and fruit you want, but you have to cut out more calories from other foods," to lose weight, he said.

 Public health authorities often fail to include the latter part of the message about the need to reduce the number of calories consumed, while recommending that people increase their intake of fruits and vegetables, Allen said. However, the study did not show that the consumption of extra fruit and vegetables caused a weight gain. "It appears that an increase in servings does not increase weight, which is a good thing for getting more vitamins and fiber in one's diet ," Kaiser said. Laura Jeffers, a registered dietician at the Cleveland Clinic who was not involved with the study, said, "This is a good summary of research that has been done. Indeed, some of her clients are trying to lose weight and are adding fruits and vegetables to their diets without reducing their calorie intake, she said. If patients realized that this is not likely to work, they would be more successful in reaching their weight-loss goals, she said.

Fruits and vegetables include fiber and macronutrients that are important for health, she said. However, dieters should remember not to overeat, and they also may want to consider decreasing their overall food portions , she said.

The study was published Wednesday (June 25) in the American Journal of Clinical Nutrition. Allen has received money from Kraft Foods and the Kellogg Co.; Kaiser has received money from Coca-Cola Iberia. Another co-author, Richard D. Mattes, and the University of Alabama at Birmingham itself, have received funding from food companies. Copyright 2014 LiveScience, a TechMediaNetwork.

Stay hydrated

5 ways to beat the heat and stay hydrated By Tanya Zuckerbrot

 Our body is made up of two-thirds water - something to remember in the sweltering heat when it's easy to become dehydrated. According to the Mayo Clinic, it takes about eight or nine glasses of water a day to stay hydrated. That sounds like a lot, but luckily there are all kinds of light, delicious and nutritious ways to get your fill: Coconut Water For a twist on ordinary tap or bottled water give coconut water a try. Coconut water is low in calories, fat-free, cholesterol-free and a great source of vitamins and minerals - especially potassium, which helps replenish all those electrolytes you lose when you sweat. Taste-wise, coconut water is a slightly nutty-sweet drink that's refreshing served over ice and it's delicious with a splash of fruit juice.

Seltzer
When it's baking hot outside you can't beat the bubbly coolness of seltzer, which has zero calories and sodium, and comes in a variety of flavors. What's great about seltzer is you can enjoy it simply or jazz it up with a splash of 100-percent fruit juice, a spring of mint or herb, or some fresh fruit slices. For dieters seltzer can be the perfect no-cal mixer for skinny cocktails. Be sure to check the label on flavored seltzers though because some brands contain caloric sweeteners.


Fresh Fruit
Not all thirst quenchers are poured. Many of your favorite summer fruits contain at least 90 percent water and with each juicy bite you also get a boost of vitamins and minerals. Watermelon for example is 92 percent water and each slice contains essential hydrating salts, calcium, magnesium, and potassium. Raspberries, blueberries and blackberries all contain about 85 percent water and each is a great source of healthy fiber. Grapefruit is about 90 percent water, and pink and red varieties are especially nutritious, containing phytonutrients, vitamins C and A, as well as the cancer-fighting antioxidant lycopene. Veggies Like fruit many summer vegetables rank among nature's best thirst quenchers: Cucumber holds first place with its 97 percent water content. Tomatoes are a close second consisting of about 95 percent water - whether you go for the big meaty ones or bite-sized grape and cherry varieties.

All shades of bell peppers are mainly water, but green peppers top the list containing 94 percent water and in a one 'cup' serving you also get 100 percent of your daily value of vitamin C. Low-Fat Milk and Yogurt Low-fat dairy products such as low-fat milk and yogurt contain 90 percent and 85 percent water respectively. Not only do these foods help you stay hydrated, they're also a great source of protein, phosphorus, potassium, and the vitamins A and D - all good reasons to get your recommended three 'cup's a day.

For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear - with Fiber! Tanya Zuckerbrot MS, RD , is a registered dietitian in New York City and the author of two bestselling diet books: The Miracle Carb Diet: Make Calories and Fat Disappear - with fiber and The F-Factor Diet .

Greek yogurt

Sorting out the facts about Greek yogurt
 By Dr. Manny Alvarez Published June 30, 2014
FoxNews.com

It seems many people are "going Greek" these days - at least when it comes to yogurt.

 We got this question from a viewer: Dear Dr. Manny, Is Greek yogurt really healthier than regular yogurt? Thanks, Allison Greek yogurt usually has more protein than regular yogurt, but that doesn't always mean it's more healthy - some kinds contain a lot of sugar and fat. So it's important to always check labels and compare if you have insulin sensitivity or need to control your sugar intake. But, according to New York-based registered dietician and author of "The Miracle Carb Diet," Tanya Zuckerbrot, Greek yogurt does tend to have less sugar than other yogurts because during the straining process, whey and lactose are removed. "The other benefit is that Greek yogurt does have twice the amount of protein per 6 ounces than typical yogurt," Zuckerbrot told FoxNews.com. "Six ounces of Greek yogurt contains 18 grams of protein - which is equivalent to 2 to 3 ounces of protein found in a chicken breast. Zuckerbrot also noted that conventional yogurt may not just have more sugar, but also more sodium. "Greek yogurt tends to have less than 50 milligrams of sodium - which can help reduce your risk for hypertension," she added.

Dr. Manny Alvarez serves as FOX News Channel's (FNC) Senior Managing Editor for Health News. Prior to this position, Alvarez was a FNC medical contributor. Follow Dr. Manny on Facebook.