DON'T HESITATE TO ASK QUESTIONS ABOUT YOUR MEDICATION

5 crucial questions to ask before filling a prescription By Elizabeth Renter Published June 29, 2015  

"Do you have any questions? You'll hear it from your doctor, the nurse and likely the pharmacist when you get a new prescription. Maybe you don't have any questions, or maybe they won't ask; maybe you trust drug makers and your doctor to account for any and all potential concerns before you're given that bottle with your name on it. But asking the right questions is a necessary backstop, protecting you against potentially dangerous side effects, drug interactions and surprise medical costs. Nearly 70 percent of Americans take at least one prescription drug in a typical year, according to researchers with the Mayo Clinic. In 2014 alone, an estimated 4.3 billion prescriptions were filled, at a cost of almost $374 billion. Considering that medication errors kill an estimated 7,000 people a year in hospitals alone, it's clear that asking these questions before you take your medicine could save you headaches and safeguard your health. 1. Am I at risk for drug interactions? "All medicines have benefits and risks," according to the Food and Drug Administration (FDA), the agency tasked with approving drugs for use. These risks can be multiplied in people with certain medical conditions or those taking other prescription drugs. Make certain your doctor is aware of all medications you're taking, including supplements, and ask for your doctor's help in weighing whether the anticipated benefits of your new prescription are worth the risks.  2. What side effects should I look out for? Prescription drug side effects can range from relatively minor issues, such as upset stomach, to severe complications like liver damage. Talk with your doctor about all of the anticipated effects, particularly those that would warrant medical attention. Knowing what to look for, and which effects are most serious, will make it easier to identify a serious reaction before it turns into a medical emergency. 3. What is my dose, and how should I take the medication? Medication errors can happen when doctors write down prescriptions, when pharmacies fill them and when patients take their medications incorrectly. Ask your physician how much you should be taking and when is the best time for your dose. If you get conflicting advice from the pharmacist or the label on your bottle, contact the prescribing doctor immediately to clear up any confusion.  4. Is there a generic form available? Generic medications can save you hundreds of dollars over their brand-name counterparts. But sometimes doctors don't think to give you the option, locking you in to a brand name by writing "dispense as written" on the script. If a generic is available, ask for it, particularly if you are uninsured or have high out-of-pocket medication costs. The FDA requires generic drugs to be comparable to brand names in both safety and effectiveness, so don't worry about getting less bang for your buck.  5. Is this drug in my insurance plan's formulary? Just like insurance companies limit the physicians in your network, they limit the drugs covered in a formulary. Your doctor might not know whether the prescribed medication is covered by your insurance company, but failing to find this out in advance could leave you with a pretty hefty bill when you go to pick up your prescription. A quick call to your insurance company can clear things up. If the drug isn't included, ask your doctor for a therapeutic alternative that is.     Some drugs are designed to treat chronic conditions and can be taken for weeks, months or years. But others carry greater risks with each refill. If you've taken a round of antibiotics and are still sick, getting a refill isn't just unlikely to make you well, it could make your body and future infections resistant to antibiotics. Likewise, your body can develop a tolerance to pain medications for injuries or surgical sites, making it easy to become dependent. Go into your medication regimen with a game plan, and make a follow-up appointment if you aren't getting the results your doctor suggests you should. 

 

IS YOUR MORNING GLUCOSE TOO HIGH?

Rise & Shine: How to lower morning highs. Allison Nimlos. Find out why blood glucose can rise overnight and how to manage it.; Why they happen and what to do about them.     E ver head to bed with a respectable blood glucose reading only to wake up with a fasting level that's unexpectedly high? With no food in your system for several hours, you might wonder what could cause a blood glucose rise of 20, 30, even 50 points or more. The answer is likely the dawn effectwhen an increase in hormone levels during the early morning hours causes a surge in blood sugar. The body naturally produces a bit of glucose around the clock. It's one of the reasons people on insulin need a long-acting, or basal, insulin. But in the early hours, usually between 4 and 8 a.m., that glucose production goes into overdrive. The hormones cortisol, glucagon, and epinephrine are highest in early morning. They cause the liver to produce glucose and also cause insulin resistance, which spikes blood sugar. About half of people with type 1 and type 2 diabetes experience morning highs. Overnight blood sugar levels can have a big effect on your A1C because you can spend six to eight hours of your day above your target blood glucose range. If your A1C is above target and your fasting blood sugar is higher than your bedtime blood sugar, you're probably experiencing the dawn effect. Morning Highs in Early Type 2 For people in the early years of type 2 diabetes, the hormones that control blood sugar can be particularly unbalanced. Here's what happens during sleep to a person with type 2 diabetes: "Overnight, the liver and muscles get the message from excess glucagon to ramp up the glucose supply because the person is sleeping, not eating, and needs glucose from stored sources like the liver," says pharmacist Marty Irons, R.Ph., CDE, a member of the Diabetic Living advisory board. "There is not enough of the incretins, insulin, or amylin hormones to stem the tide of excess glucose from the liver and muscles, essentially throwing this feedback loop out of whack. High fasting blood sugar levels, particularly in the earlier years of type 2 diabetes, result from this hormonal imbalance that drives the production of glucose from the liver and less so from the muscles. Evening meals and snacks often get the blame for morning highs, but hormones are the likely cause. If you're on a non-insulin medication Metformin works by reducing the amount of glucose produced by the liver, and it's likely going to be the best defense against the dawn phenomenon. But if your morning blood sugar is still too high, your A1C is lingering above the American Diabetes Association recommended guideline for most adults of 7 percent, and you're taking the maximum dose of metformin (2,000 milligrams a day), talk to your health care provider. Research has shown that adding a basal insulin, either Levemir or Lantus, is your best option because oral medications and other injectable medications don't adequately lower fasting blood sugar. Increasing some oral medications, like sulfonylureas (glipizide and glyburide), may cause low blood sugar later in the day. Incretins (Byetta and Victoza) work mostly on postmeal blood sugars, so increasing those doses also may not have much impact first thing in the morning. Being physically active in the afternoon or evening may be another trick to lower early morning blood sugar. Exercise increases your body's sensitivity to glucose, and the effect on your blood glucose can be long-reaching, even 1218 hours later. If you use an Insulin pump One of the biggest benefits to using an insulin pump is the ability to change your basal rates or background insulin doses throughout the day. Increasing your basal rate just before your dawn phenomenon begins prevents those blood sugar excursions. How do you know when you need a different basal rate to manage the dawn effect? Doing several overnight basal rate tests can help you determine your needs. After eating dinner at least four hours before bed, Smith suggests checking blood sugar at bedtime and then twice overnight, around 3 a.m. and 5 a.m., to see if and when your blood sugar starts to rise. A continuous glucose monitor, or CGM, also can help in this instance. Ask your health care provider if a loaner is available to try. If you take Multiple daily injections Basal insulin (Lantus or Levemir) is a 24-hour peakless insulin. While it can keep blood sugar stable for most of the day, people experiencing the dawn effect may need an extra boost to get them through the 24 hours. Incorporating a midrange long-acting insulin, such as NPH or N, may provide a peak of insulin at the right time to keep the dawn phenomenon at bay. "By taking NPH or N at night, you can expect it to peak within six to eight hours," Smith says. "If you take it at 10 p.m., it will peak around 4 a.m., possibly when the dawn phenomenon is going to kick in. The use of NPH and N fell out of favor for many years after 24-hour basal insulins became available, but they are starting to make a comeback. Try a snack before bed A small bedtime snack containing some carbohydrate, but no more than 20 grams, may help you wake up with better fasting blood glucose. A bedtime snack shortens the time span that the liver is in overdrive producing glucose while you sleep.  Recommended tasty treats: Low-fat yogurt One serving of tortilla chips and fresh salsa Frozen grapes Edamame (soybeans) and hummus Small piece of fruit  

Roy and Barbara

Friends,
I had the most wonderful surprise with my second cup of coffee this morning. Roy and Barbara are in the society page in full color! So proud of them and the adorable grandson (who was actually the star attraction---but we won't tell that part of the story!)

So nice to see our friends out and about and being healthy folks!
Hugs to all
Dr. Janet

GOOD FAT BAD FAT

Fats from fish and plants may help older adults live longer Published June 26, 2015.

 Older adults who eat plenty of fish and vegetables may live longer than people who don't, a large Swedish study suggests. Among more than four thousand 60-year-old men and women, those with the highest blood levels of polyunsaturated fats (PUFAs), which come from fish and plants, were significantly less likely to die from heart disease or any cause over about 15 years than those with the lowest levels. "The study supports current dietary guidelines that advise having sufficient intake of both fish and vegetable oils in a heart-healthy diet," senior study author Dr. Ulf Riserus, a nutrition researcher at Uppsala University in Sweden, said by email. Polyunsaturated and monounsaturated fats are the "good" kind that can promote healthy cholesterol levels, especially when used in place of saturated and trans fats, the "bad" actors. These good fats are found in fish such as salmon, trout and herring, as well as in avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower. According to current dietary guidelines, most adults should get no more than 20 to 35 percent of daily calories from fats. Most of this should come from good fats, with no more than 10 percent from saturated fats and as little trans fat as possible. Riserus and colleagues note in the American Heart Association journal Circulation that current evidence suggests the types of fats people consume may be more important than the quantity in affecting the fatty acids circulating in the blood stream as well as cardiovascular risk. They tested for levels of different types of fats in 2,193 Swedish women and 2,039 men, then followed half of the participants for at least 14.5 years. During the study, 265 men and 191 women died. In addition, 294 men and 190 women had cardiovascular events such as heart attacks. Higher circulating levels of one of the fatty acids found in vegetable oils - known as linoleic acid (LA) - were linked to a 27 percent reduction in the likelihood of death during the study among the men, but not the women. For both men and women, two fatty acids found in fish - EPA and DHA - were associated with roughly 20 percent lower odds of death. One limitation of the study, the researchers acknowledge, is that the blood test for fats was only done a single time. In addition, the limited number of deaths from cardiovascular disease make it difficult to draw conclusions on the impact of fats, particularly when examined in men and women separately. The authors also found to their surprise that women with the highest levels of ALA had 72 percent higher risk of cardiovascular disease compared to women with the lowest levels. But since that result isn't in line with other studies, they speculate it doesn't mean ALA increases heart risk - rather it could reflect high consumption of margarine, low muscle mass, or other health conditions, they write. "It is not so clear why there were differences between men and women but it could simply be due to sample size differences and the differences in baseline risk for men and women," Dr. Edmond Kabagambe, an epidemiology researcher at Vanderbilt University School of Medicine who wasn't involved in the study, said by email. The take-home message is one that people hear all the time: eat more plants and fewer animals, Samantha Heller, a nutritionist at New York University's Center for Musculoskeletal Care and Sports Performance who wasn't involved in the study, said by email. "There is no one miracle food that will launch us into immortality," Heller said. "The lifestyle as a whole must be considered, including daily physical activity and eating less (of) animal foods like meat, cheese and butter. It is easiest to encourage people to eat a variety of plant foods such as salads, trail mix, roasted vegetables, pasta primavera, almond butter and banana sandwiches, lentil soup, or edamame hummus. 

SOME INTERESTING DIABETIC NEWS

Eating vegetables and proteins before carbs may impact blood sugar Published June 26, 2015 

Reuters Overweight and obese people with type 2 diabetes may feel better after a meal if they start it off with vegetables or proteins and end with the carbs, suggests a new study of 11 people. Finishing the broccoli and chicken before tucking into bread and fruit juice was tied to a lower rise in blood sugar levels over the next two hours, compared to eating the same foods in the opposite order, researchers report. When we saw the result, we were really encouraged that this is something that could potentially benefit people," said Dr. Louis Aronne, the study's senior author from Weill Cornell Medical College in New York. Approximately 29 million Americans - about 9 percent of the U.S. population - have diabetes, according to the Centers for Disease Control and Prevention. About 30 percent of those people are undiagnosed. Type 2 is the most common form of diabetes and is often linked to obesity. In type 2 diabetes, the body's cells are resistant to the hormone insulin, or the body doesn't make enough of it. Insulin helps the body's cells use glucose in the blood for fuel. Drinking whey protein shakes before meals has been linked to lower blood sugar levels after eating, but little was known about the influence of foods, and the order in which they're consumed, on blood sugar levels following a meal, the researchers write. Blood sugar normally rises after eating, but for people with diabetes it can spike dangerously. Diabetics are often told to avoid foods high on the glycemic index - a measure of how rapidly a food gets converted to glucose in the blood - like white breads and sugary drinks. The new research suggests that people may benefit from timing their consumption of carbohydrates during a meal instead of simply avoiding certain foods. The researchers recruited 11 people with type 2 diabetes who were all overweight or obese. They were also taking a drug called metformin, which helps to control blood sugar. The participants all fasted for 12 hours overnight before consuming a 628 calorie meal with protein, carbohydrates and fat. One week, they consumed the carbohydrates (ciabatta bread and orange juice) first. Then they ate skinless grilled chicken, a small salad and buttered steamed broccoli 15 minutes later. The participants ate the same meal a week later, but the order of the foods was reversed, with the salad and broccoli first, then the chicken, then the carbs. The researchers also took blood samples before the meals and 30, 60 and 120 minutes afterward. When the participants ate vegetables and proteins first, their blood sugar levels were about 29 percent lower 30 minutes after starting the meal, compared to when they ate the carbs first. At 60 and 120 minutes after participants began eating, blood sugar levels were 37 percent and 17 percent lower, respectively, compared to when the carbs came first. "It's possible what this is doing is delaying or tempering how fast the carbohydrates get absorbed," said Dr. Sethu Reddy, chief of the Adult Diabetes Section at the Joslin Diabetes Center in Boston. "I think certainly it's an interesting study that says eating a good salad before your meal may help with glucose absorption," said Reddy, who was not involved with the new study. The new study may not be the full story.  For example, he said, it will be important to see what happens beyond two hours, and what's happening to the carbohydrates. The researchers also say more studies with longer follow-up times are needed. "We're doing the next study."  We're doing a longer study and we're looking at some of the other key hormones. As of now, he said, the theory is that the absorption of the carbohydrates is somehow slowed down by eating vegetables, which are low on the glycemic index. "This shows that the highly desired foods can be a part of a diet if we sneak them in there," Aronne said. 

DO YOU NEED TO BURN A FEW EXTRA CALARIES?

5 ways to burn 500 calories By Tanya Zuckerbrot Published June 23, 2015  

 You don't have to be a slave to the gym to burn off extra calories. Here are five easy ways to burn 500 calories. Dance: An intensive dance workout releases a flood of feel-good endorphins while also torching hundreds of calories. Studios like 305 Fitness and Zumba mix dance moves and resistance techniques that burn calories and help build metabolism-boosting lean muscle. Eat more fiber: Foods such as whole grain cereal, raspberries, apples, and spinach are rich in dietary fiber. Our body lacks the necessary enzymes to digest fiber, but it tries anyway and burns calories just the same. To burn 500 calories you could run for an hour a day or simply swap out your morning bagel for a bowl of high-fiber cereal with fresh berries. Go for a swim: Swimming is a major calorie burner! A study by Harvard Medical School found that a 125-pound individual can burn upwards of 180 calories in just thirty minutes of leisurely swimming. If you weight more or swim longer, you'll burn even more. Fidget: There's an upside to nervous fidgeting. Small, unconscious movements like tapping your feet, walking while on the phone, using hand gestures, really add up - burning 350 calories or more per day. Keep moving: Who knew ordinary chores could be good for your waistline? Sweeping burns 89 calories, mopping the kitchen floor burns 129 calories on average, food shopping burns around 82 calories and if you carry your groceries you'll burn another 89 or so calories every ten minutes. In combination, all the walking, bending, and lifting you do while puttering in the yard easily adds up to hundreds of calories burned..   

 

Helen Keller Proclamation

Today was a very special day for two of our own.  Dorothy and Lonnie Banks accepted the Helen Keller Proclamation from Governor Hutchinson on behalf of the entire blind/visually impaired community.

There was a good turnout and we had a great time. The Governor posed with us for pictures. We will frame the proclamation for Dorothy to hang in their home.

Thanks to all who attended and made this a special day. I am very proud of Dorothy and Lonnie for their work and support of our program.

Johnye and Bob are still helping me daily with the blog and I certainly appreciate the assistance.

Until tomorrow,
Janet

A LITTLE HERSHEY TRIVIA

Things you didn't know about Hershey's chocolate By Dan Myers Published June 24, 2015.  

There aren't many food products that just about every person in America has eaten, but Hershey's makes plenty of them. Hershey's Kisses, Reese's Peanut Butter Cups, Twizzlers, Almond Joy... the list goes on and on. But behind the chocolate bar is a huge company and a man named Hershey, and we bet there are some things you didn't know about them. Before it was the largest chocolate manufacturer in America, the Hershey Chocolate Company was the brainchild of Milton Hershey, a Pennsylvania Dutch Mennonite who after two failed attempts at launching his own candy company decided to focus on an increasingly popular confection: chocolate. He bought a milk processing plant in order to perfect his milk chocolate (which was then a luxury product), and once he did, he built a plant on farmland in his Pennsylvania hometown, which was renamed Hershey in 1905. All of his employees lived in the factory town, and were well provided for. The company grew rapidly over the ensuing years as Hershey's cocoa and chocolate bars proved to be huge successes. In 1907, Kisses were introduced, peanut-filled Mr. Goodbar was rolled out in 1925, Hershey's Syrup the following year, semi-sweet dark chocolate chips in 1928, and the crisped-rice filled Krackel bar in 1938. The company has been nothing short of a juggernaut for well over 100 years, and shows no sign of slowing down. Hershey, Pennsylvania, is today still home to one of the company's many plants, as well as a boarding school founded by Hershey, a stadium, a 10,500-seat arena, the Hershey Hotel, the Hershey Museum, a hospital, and the legendary Hersheypark, which was founded all the way back in 1906 as a leisure park for the company's employees. The Hershey company employs 13,000 employees and its products are sold in more than 60 countries worldwide, and although Hershey passed away in 1945, he would certainly be proud if he could see the legacy of his ideas. 1.  Milton Hershey Got His Start Making Caramels, Not Chocolate  After launching two unsuccessful confectionary businesses in Philadelphia and New York, which lasted six years and three years, respectively, Hershey returned to Lancaster, Pennsylvania, and launched the Lancaster Caramel Company in 1886 using a recipe he acquired on his travels. The company was a massive success. He sold it for $1 million in 1900 (the equivalent of more than $28 million today) and focused his attentions on chocolate, stating that "caramels are just a fad, but chocolate is a permanent thing. 2.  The 'Hershey Process' Is Still a Trade Secret iStock Milk chocolate was originally a luxury item because it was so difficult to keep the milk from spoiling before it could be incorporated into the chocolate. Hershey knew that the success of his company was dependent on making milk chocolate available to the masses, so he spent three years perfecting a process for production, which came to be known as the Hershey Process. The exact process is still a tightly guarded secret, but experts agree that the milk goes through a process called lipolysis, which stabilizes it by creating butyric acid. 3.  Milton Hershey Was Supposed to Be on the Titanic iStock Milton Hershey and his wife, Kitty, had booked a first-class cabin on the ill-fated maiden voyage of the RMS Titanic, but they had to cancel their plans at the last minute due to business matters. 4.  One of the 'M's in 'M&Ms' Stood for the Name of the Son of Hershey's President Hershey had full control of rationed chocolate during World War II, so when Forrest Mars, the son of Mars Candy Company founder Frank Mars, set out to create a chocolate pellet covered in a candy shell, he needed to partner with someone from Hershey. None other than Bruce Murrie, the son of Hershey's president William Murrie, agreed to go into business with Mars, providing Hershey's chocolate in return for a 20 percent stake in the company, called M&M Limited (after Mars & Murrie). Mars bought out Murrie's interest in 1948 and became one of Hershey's main competitors, but the candy's name stuck. 5.  80 Million Hershey's Kisses Are Produced Daily  Hershey's Kisses and M&M's have gone back and forth over the years as the top-selling candy in America, with Reese's Peanut Butter Cups taking the No. 3 spot. 6.  The Company Owns Some Surprising Brands Krave Jerky Brands owned by the company include Dagoba Organic Chocolate, Breath Savers, Bubble Yum, Good & Plenty, Ice Breakers, Jolly Rancher, Mauna Loa, Scharffen Berger, Rolo, and Krave Jerky, their first non-confection product. 

 

COOK BOOK REMINDER

Good morning to you all.  This is to remind you about the upcoming cook book for our program.  If you have a favorite recipe, be sure and get it to Dr. Janet by July 31st.  Remember, this book will be available in Braille and large print.  We also hope to publish it for public sale as a fund raiser for our program so submit your best.  Submit recipes to:

Jford@wsblind.org

Until tomorrow

Bob and Johnye

 

HERE'S THE SKINNY ON SUPPLEMENTS

Are your supplements doing more harm than good? By Dr. Manny Alvarez Published June 22, 2015.  

With so many recommendations from a number of 'experts' to take supplements, herbal remedies and essential nutrients in a daily pill form - I got to thinking, when do all these pills become too many? And, what are they doing to our gastrointestinal (GI) tract? I contacted Dr. Aoi Sedarat, a gastroenterologist in Hackensack, N.J., to ask these questions. Q: Can I get an obstruction in my GI tract from taking too many pills? A: According to Sedarat, this will typically not occur unless a person has a pre-existing condition, such as acid reflux, that causes his or her GI tract to narrow. "If there is acid reflux, it can get aggravated by some vitamins and natural remedies," Sedarat said. "If that continues to be a problem, it can cause a narrowing in the esophagus. Taking a large bolus of anything, especially pills, it can get obstructed there. Q: Have you ever seen this happen? A: "It does happen, at times," Sedarat said. "You have to fish [the obstruction] out with an endoscope. He added that recent pushes by the media and advertisement agencies in favor of supplements could encourage people to take too many of them and make obstructions more likely to happen. Q: How does a pill get absorbed in the GI tract? A: "There are several ways this can happen," Sedarat said. Pills are either dissolved in the stomach, which is an acidic environment, or the intestines, which is an alkaline environment. "In the [latter] case, the pills open up and dissolve in the system," he explained. "If a pill is supposed to pass the stomach and go into small intestine and there is a narrowing, it may get stuck there. He said that it was important to note that anyone taking pain medications could be at risk of ulcerations and narrowing of small intestines. Q: What are some of the medical problems that can arise from taking so many supplements? A: Sedarat listed changes in bowel habits, indigestion and abdominal pain as side effects of taking too many supplements . " Some of the ingredients, namely minerals, can be harsh on the stomach lining - it causes indigestion and pain," Sedarat said. In extreme cases, high supplement intake can cause damage to the liver -- an issue of public health concern. "The ethicality of most of these things, reading these things on Internet, walking into a health foods store - most of them are really not that dangerous, but nonetheless, there are possibilities of side effects and complications, and the majority of them are a waste of money," he said. "They don't do what they claim to do, and you've wasted your money for something you'll get no benefit from, as well as the possibility of some side effects. So, here's the thing folks. If you really need to take supplements - go for it. But please remember, for most supplements and vitamins, only 10 percent gets absorbed in the system. The rest is wasted. In reality, the body only needs so much. Balance your life with proper nutrition - and you might not end up needing to take 30 pills a day.  Are your supplements doing more harm than good? By Dr. Manny Alvarez Published June 22, 2015.  

With so many recommendations from a number of 'experts' to take supplements, herbal remedies and essential nutrients in a daily pill form - I got to thinking, when do all these pills become too many? And, what are they doing to our gastrointestinal (GI) tract? I contacted Dr. Aoi Sedarat, a gastroenterologist in Hackensack, N.J., to ask these questions. Q: Can I get an obstruction in my GI tract from taking too many pills? A: According to Sedarat, this will typically not occur unless a person has a pre-existing condition, such as acid reflux, that causes his or her GI tract to narrow. "If there is acid reflux, it can get aggravated by some vitamins and natural remedies," Sedarat said. "If that continues to be a problem, it can cause a narrowing in the esophagus. Taking a large bolus of anything, especially pills, it can get obstructed there. Q: Have you ever seen this happen? A: "It does happen, at times," Sedarat said. "You have to fish [the obstruction] out with an endoscope. He added that recent pushes by the media and advertisement agencies in favor of supplements could encourage people to take too many of them and make obstructions more likely to happen. Q: How does a pill get absorbed in the GI tract? A: "There are several ways this can happen," Sedarat said. Pills are either dissolved in the stomach, which is an acidic environment, or the intestines, which is an alkaline environment. "In the [latter] case, the pills open up and dissolve in the system," he explained. "If a pill is supposed to pass the stomach and go into small intestine and there is a narrowing, it may get stuck there. He said that it was important to note that anyone taking pain medications could be at risk of ulcerations and narrowing of small intestines. Q: What are some of the medical problems that can arise from taking so many supplements? A: Sedarat listed changes in bowel habits, indigestion and abdominal pain as side effects of taking too many supplements . " Some of the ingredients, namely minerals, can be harsh on the stomach lining - it causes indigestion and pain," Sedarat said. In extreme cases, high supplement intake can cause damage to the liver -- an issue of public health concern. "The ethicality of most of these things, reading these things on Internet, walking into a health foods store - most of them are really not that dangerous, but nonetheless, there are possibilities of side effects and complications, and the majority of them are a waste of money," he said. "They don't do what they claim to do, and you've wasted your money for something you'll get no benefit from, as well as the possibility of some side effects. So, here's the thing folks. If you really need to take supplements - go for it. But please remember, for most supplements and vitamins, only 10 percent gets absorbed in the system. The rest is wasted. In reality, the body only needs so much. Balance your life with proper nutrition - and you might not end up needing to take 30 pills a day.  

GOOD FOOD FOR YOU DUDE

Dude food that is actually good for you By Patricia Bannan Published June 20, 2015.  

A quick Google search for "dude food" pulls up fat-laden favorites like chili dogs, cheese-stuffed crust pizza, fried chicken wings, steak, and anything and everything with bacon. Man-loving meals are generally known to embrace the mantra "grease is good. However, not all man foods need to clog your arteries or be devoid of health-promoting nutrients. Check out these five dude foods that are actually good for you: Lean Meats While protein can be found in a variety of foods like dairy, nuts, soy, legumes, peas and whole grains, meat remains the preferred protein source for most men. Turkey cutlets and skinless chicken breasts are certainly top choices for providing lean protein options; however, if it's a burger you crave even red meat can be healthy if kept lean and eaten in moderation, which for most adults is a 3 to 5 ounce serving size. In addition to high-quality protein, red meat provides iron, vitamin B12, and zinc. The leanest ground beef will be ground round, ground sirloin, ground chuck, and then regular ground beef that is 90 to 95 percent lean. Other key words to look for when choosing beef cuts are "loin" or "round," such as tenderloin, round tip, top round, top sirloin, bottom round, or top loin. Pork products with "loin" or "leg" in the name are also leaner choices. Baked Potatoes If you're a "meat and potatoes type of guy," your spudly habits come with health benefits. Potatoes are rich in potassium, a mineral that helps control high blood pressure. In fact, a baked regular potato has twice as much potassium as a banana. However, the key to your taters being a friend or foe to your diet is how you cook them and what you put on them. Boiling cubed potatoes can reduce their potassium content by 75 percent. Your best bet is to bake them and eat them with the skin on. Rather than loading up your baked potato with butter and sour cream, try topping them with vegetables and a little cheese or nonfat sour cream and chives. Pistachios Savory pistachios are a favorite snack choice for men, especially when they come in flavors like Salt & Pepper and Sweet Chili from Wonderful Pistachios. What makes them worth cracking open? Pistachios have three times the protein and fiber compared to regular potato chips - and nearly 90 percent of the fat in pistachios is the healthy unsaturated type, mostly monounsaturated fats. Better yet, you get a whopping 49 nuts per serving, and the shells may help slow you down. Roasted Vegetables While most men aren't likely to crave steamed vegetables, the dry heat cooking of roasted vegetables gives them a bit of crispness and intensifies their flavors. It also brings out a bit of natural sweetness that is sure to please. Roasted vegetables are a healthy and satisfying side dish for any protein and an easy way to nutritionally balance a meal. Carrots, cauliflower, beets, asparagus, zucchini, Brussels sprouts - whatever vegetables you're roasting, it will increase its flavor power and offer loads of nutrients and antioxidants for good health. Simply toss vegetables in olive oil and season with a bit of salt and pepper. Adding fresh herbs like thyme or rosemary is also a taste enhancer that's good for your health. Alternative Chips Americans eat about 1.5 billion pounds of potato chips per year -- that's about four pounds per person. And while there's nothing wrong with potato chips once in a while, there are some healthier chip alternatives on the market. Bean and rice chips, apple chips, and quinoa chips are just a few of the new chips popping up on grocery store shelves. Look for products that have no more than 5 grams of fat per serving and offer some fiber or protein. Known for having half the fat and all the flavor of a fried chip, Popchips recently released a Crazy Hot flavor, which is sure to heat up a manly pallet. 0

Recipes

good morning everyone,
Welcome to Summer in the South! Please get your favorite recipes to me. We are working on the cookbook and have a firm deadline.

Have a great day!
Until tomorrow,
Dr. Janet

HONORING FATHERS

Today is the day people are honoring fathers in all kinds of special ways.  Those whose fathers are still living need to be thankful for the time they still have to enjoy their fathers, and those whose fathers are no longer with them should spend some time remembering all the special moments they were blessed to share with them.  Fathers are an important part of the foundation for a healthy family as spiritual leader, provider, and friend.  So, if you have a father, who is still living, let them know today how much you love and appreciate them.  If your father is no longer living, Honor their memory by thanking God for the contribution they made to your life.  If you have, or have had an earthly father who was not what he should have been, Remember you have a heavenly Father who loves and cares for you dearly.

ANOTHER QUICK RECIPE

Pecan Pie Bark 

2 sticks butter
1 c white sugar
1 & 1/4 c pecan halves
About 2 pkg (approx. 12 sheets) honey graham crackers

Preheat oven to 325 degrees F.

Lay graham crackers tightly across the area of a lightly greased rimmed baking sheet. Trim any crackers to fit the sides of the pan if needed.

Set Aside.

In a large saucepan, bring butter, sugar, and pecans to a boil over medium heat for 3 minutes, stirring constantly.

Carefully and evenly pour boiled mixture over the entire plane of graham crackers, spreading pecans around evenly. Immediately pop graham crackers into the oven and bake for 8 minutes.
Allow graham cracker bark to cool completely before breaking into pieces.

Store in an airtight container.

 

BAD FATS

What are trans fats and why are they unhealthy? Published June 17, 2015.  

You may not even know you are eating them, but trans fats will soon be mostly gone from your food. The Food and Drug Administration (FDA) said Tuesday it will require food companies to phase them out over the next three years because the agency says they are a threat to public health. Among the foods that commonly contain trans fats: frostings, pie crusts, biscuits, microwave popcorn, coffee creamers, frozen pizza, refrigerated dough, vegetable shortenings and stick margarines. The fats help give a more solid texture and richness to certain foods, like baked goods and ready-to-eat frostings. Questions and answers about the dangerous fats: What are trans fats? Trans fats are created when hydrogen is added to vegetable oil to make it more solid, which is why they are also called partially hydrogenated oils. They can contribute to heart disease and are considered even less healthy than saturated fats, which can also contribute to heart problems. Why are they so bad for you? Trans fats can raise "bad" cholesterol and lower "good" cholesterol. That can contribute to heart disease - the leading cause of death in the United States. How will trans fats be phased out? The FDA has determined that trans fats no longer fall in the agency's "generally recognized as safe" category, which is reserved for thousands of additives that manufacturers can add to foods without FDA review. Once trans fats are off the list, anyone who wants to use them would have to petition the agency for a regulation allowing it. So they won't be completely banned? No. Food companies can petition the FDA to use them. The Grocery Manufacturers Association, the main trade group for the food industry, is working with companies on a petition that would formally ask the FDA if it can say there is a "reasonable certainty of no harm" from some specific uses of the fats. But the agency isn't likely to approve many uses since it has determined the fats are a threat to public health. There will also be some trans fats in the food supply that occur naturally in meat and dairy products - the FDA has not targeted those small amounts because they would be too difficult to remove and aren't considered a major public health threat by themselves. Haven't they already been largely phased out? Yes. The FDA says that between 2003 and 2012, people ate about 78 percent less trans fat as food companies began using other kinds of oils to replace them. So why is the FDA doing this? The FDA is aiming to get rid of those trans fats that are left in the marketplace, saying they are still a public health concern. While the fats have been phased out in a lot of foods, some companies still use them. How do I know I'm eating them? The FDA has required the amount of trans fats in foods to be listed on the backs of food packages since 2006, but that doesn't always tell the whole story - companies are allowed to round less than half of a gram of trans fat to zero on the package label. Susan Mayne, director of the FDA's Center for Food Safety and Applied Nutrition, says those hidden amounts can still "add up to a considerable intake of trans fats if you look at the overall diet. For now, the agency is recommending that consumers take a look at ingredient lists on packaged foods to make sure they don't contain partially hydrogenated oils. Once the three-year compliance period is up, none of those ingredients would be allowed unless FDA specifically approves them. Are all fats bad for you? No, but they should be eaten in moderation. Unsaturated fats found in nuts, vegetable oils and fish are the best for you. Saturated fats mostly derived from animals are less healthy and should be less than 10 percent of a person's daily calories. Is it hard to find substitutes? In some cases, no. Frying oils are easily substituted and food scientists have already figured out how to substitute other fats for trans fats in many items. In other cases, it will be harder. Ready-to-eat cake frosting, for example, gets some of its solid shape from trans fats. Will I notice the change? Probably not. Trans fats don't have any particular taste, and in most cases other fats will simply be substituted. Your heart might notice, though.  

COMING COOKBOOK

Happy Thursday,  Hope you are all doing well.

We are in the process of putting together a cookbook of your favorite recipes.  We are compiling the ones that have been placed on the blog and will be using them.  If you have a favorite recipe you think would be good for this purpose please send it to Dr. Ford at

jford@wsblind.org

She will be choosing some to include from the ones you submit.  She will need these no later than July 31^st.   Give us your best ones as this is intended to be published and sold as a fund raiser for our program.

Until tomorrow

Bob and Johnye

 

 

DON'T LET YOUR DREAMS DIE

You Need to Conquer Your Comfort Zone Before It Kills You By Matt Mayberry Published June 16, 2015.  

Have you ever looked back on your life and started to realize that some of your biggest goals and dreams just vanished? Not because you didn't care about them anymore, but because you never took that initial step to get started on pursuing them wholeheartedly. Life then just started to pass you by. Everywhere I go and speak there is always a select handful of people who come up to me afterwards describing a similar scenario as to the one I mentioned above. : Go Ahead, Destroy Your Comfort Zone As a matter of fact, this quote from Oliver Wendell Holmes, Sr., says it all: "Many people die with their music still in them. Why is this so? Too often it is because they are always getting ready to live. Before they know it, time runs out. What a chilling statement. There could be a hundred different reasons as to why someone doesn't take the proper action that is required to get their goal or dream off the ground and up and running, but more times than not it's the lie that your comfort zone is feeding you. Every day, people from all walks of life have the opportunity to do what's easy, listening to the lie of their comfort zones, or to do what's necessary, which more than likely are the things that they do not want to do. From the time we wake up in the morning, to what we eat for breakfast, and how we go about the rest of our day, our comfort zones will be talking to us.  Your Comfort Zone Is Killing Your Success Everyone wants to be great. I can honestly say I have never met anyone who doesn't want to feel good about themselves and feel as if they are a success in the game of life. Unfortunately, wanting to be successful and actually being successful are two completely different things, and a great determining factor of success a majority of the time is if a person is paralyzed by comfort or conquering comfort. Entrepreneurs and business owners must get comfortable with being uncomfortable very quickly, or else there is virtually no chance to withstand the pressure and demands that it requires to be in business for yourself and manage others. It really saddens me when I see someone fall into the extremely dangerous trap of comfort, and watch them bundle up their potential and push it off to the side as life passes them by. That's the true definition of dying at the age of 25 but not getting buried until 75. Or, as Holmes says, "Die with their music still in them. One of the more sad times in my life came when someone very dear to me died at a very young age due to a massive heart attack. The death alone was heartbreaking, but even more heartbreaking was thinking about all of the things he said he was going to do and accomplish, but ended up bringing those passions and dreams to the grave with him. It wasn't a lack of skill, time or resources that prevented him from actually getting started on those things, but the cancerous word "comfort. Every day someone heads to the grave with their music still in them, with an unlimited amount of potential not touched, all because they let their comfort zone kill them. Please don't let your comfort zone kill you and head to your grave with your music still in you. Greatness requires courage. It requires you to conquer comfort every single day of your life. :  

POSSIBLE SOLUTIONS FOR HAIR LOSS

6 solutions for hair loss By Julie Revelant Published June 15, 2015.  

Every day, we each lose about 50 to 100 hairs, which is totally normal. But when you start to notice thinning, bald patches, or even clumps of hair falling out, man or woman, you start to worry. Hair loss isn't just a cosmetic issue. Experts agree, although it may be genetic, hair loss can also be sign that something in the body is imbalanced. Find out how to uncover the real cause of hair loss and learn which remedies can help. 1. Get your hormones checked. Androgenetic alopecia, also known as male or female pattern baldness, is the most common type of hair loss. According to the American Academy of Dermatology, it affects about 80 million people. And oftentimes, the culprit lies with the hormones, specifically dihydrotestosterone or DHT. "Testosterone gets metabolized into estrogen but it can also go another pathway into DHT," said Dr. Mark Carney, a naturopathic doctor, a'cup'uncturist and nutrition expert at Thriveology in Denver, Colo. Some people have a genetic predisposition to this "hormone hijacking," but it can also be due to diet, lifestyle and environment. A simple blood test can determine your hormone levels and their pathways. Then by working with your physician, you can make changes and find natural ways to help hair grow. 2. Look for other root causes. "Fully understanding everything that is awry is very important at the onset because hair cannot regrow unless the environment is perfect," said Dr. Shani F. Francis, a board- certified dermatologist and director of the Hair Disorders Center of Excellence at NorthShore University HealthSystem in Evanston, Illinois. Anemia, insulin resistance, thyroid problems, an autoimmune disease like alopecia areata, and stress can all cause hair loss. It may even signal what's known in Chinese medicine as a kidney yin and blood deficiency. "Different organ systems manifest in different parts of the body and it's the kidneys that manifests on the hair on our head," Carney said. Chinese herbs, a'cup'uncture and foods like goji berries can build up yin in the body and restore balance. 3. Stop over-styling. If you're constantly touching up your dark roots, or fighting with your super curly hair to be stick straight, you could actually be causing breakage. Since the hair is breaking faster than it's growing, it looks like you're losing it. "If all of these treatments and styling preferences don't enhance your natural hair, then in some regards, they can be destructive," Francis said. 4. Medications may help. Minoxidil is an FDA-approved treatment for hair loss but it has to be used consistently for it to be effective. Also, it takes four to six months to see any improvement and up to a year to get the full benefit, Francis said. Finasteride, also known by the brand name Propecia, is a pill that's FDA-approved but only for men. Although effective, there is a risk for heart problems, increased heart rate, edema, headaches, and weight gain. 5. Try laser hair therapy. Low-level laser light brushes, combs and other devices which are FDA-cleared for both men and women are available without a prescription. Although it's not clear how the devices work, it's thought to "stimulate the hair follicles' energy cells to be more active," Francis said. They're also foolproof, telling you when and how far to move the device and they even automatically shut off. 6. Consider hair transplant surgery. The hair follicles that are thinning are actually still in the scalp, but they're sleeping. "Transplantation can take the follicles that are not resting and transplant them into an area where the follicles are," Francis said. Yet instead of opting for surgery at the first sign of hair loss, it's a good idea to wait until hair loss has slowed down or stopped altogether, she said.  

ANOTHER RECIPE FROM SARAH MCDANIEL

 

 Baked Breakfast Muffin Omelet

4-6 oz Grated Cheese

8 Eggs

6-8 oz Shredded or small diced ham

1 finely chopped Onion

1/4 c Milk

½ tsp Oil

½ tsp Baking Powder

Salt and Pepper to taste

Note Can use bacon or sausage or veggies, they need to be precooked

Cook onions and ham in the oil.

Cook until onions are brown.

Spray muffin tins with non stick spray.

Divide the onion/ham mixture into the muffin tins.

Divide the cheese into the muffin tins on top of the onion/ham mixture.

Whisk the eggs, milk, baking powder and salt and pepper together.

Divide the egg mixture into the muffin tins on top of the onion/ham cheese mixture.

Cook on 375 degrees for 20-25 minutes

Let muffins set for about 5 minutes.

Good to Freeze

Microwave to heat up

 

BE CAREFUL WHEN BUYING MILK

What you need to know about buying and storing milk By Janet Rausa Fuller Published June 12, 2015        

There's so much more to a gallon these days. Ultra-pasteurized, rBST-free, omega-3 fortified... and we're just talking milk from cows. We asked Jane Andrews, manager of nutrition and product labeling for Wegmans, to help us sort through the cartons in the dairy aisle. The supermarket chain moves a lot of milk, much of it a house brand produced by a cooperative of family farms in upstate New York and Pennsylvania. 1.  How to buy milk.  Milk in opaque containers is more ideal than glass, as exposure to light will break down some of the vitamins in milk, Andrews said. Choose the carton with the latest "use by" or "best by" date stamped on it, but don't feel bound by that date. It indicates peak freshness, but not necessarily the starting point for spoilage. That said, don't buy more milk than you need, and keep the milk cold. No matter what the date on the carton reads, once opened, it'll last about a week in your fridge, Andrews said. 2.  What Happens to Milk Before You Buy.  Most milk sold in stores is pasteurized and homogenized. Homogenization is a mechanical process that breaks down fat molecules so the milk stays, well, milky smooth. Non-homogenized milk separates into layers. You'll see it labeled as "cream top," or something similar. In pasteurization, milk is quickly heated and then cooled to kill harmful bacteria such as E. coli and salmonella. Ultra-pasteurization takes that up a notch to a much higher temperature, resulting in an even longer shelf life, up to six months for an unopened, shelf-stable carton, Andrews said. Some say ultra-pasteurized milk tastes a bit different, "more cooked," she said. 3.  What's the Deal With Raw Milk?  Raw milk is not pasteurized-and highly controversial. Advocates say it's more nutritious. The USDA, FDA and CDC say it can carry potentially deadly bacteria. Depending on where you live, raw milk might be hard to find. It's limited to on-the-farm sales in some states, and is illegal to sell in 19 states. 4.  Where's the fat?  Whole milk is 87 percent water and 13 percent other stuff: fat, protein, carbohydrates, vitamins and minerals. High-speed centrifuges spin off the fat to produce lower fat varieties: reduced fat (2 percent milkfat), lowfat (1 percent milkfat) and skim (nonfat). 5.  The Real Deal With Organic Milk.  Organic milk, as defined by the USDA, is from cows raised on organic, pesticide-free feed, without growth hormones or antibiotics. Federal rules also require that the cows spend at least four months on grass and that 30 percent of their diet is from grazing on pasture. Speaking of omega-3s, some research suggests organic milk has more of them than conventional milk. Still, if it's omega-3s you're after, you're better off eating fish, Andrews said. "Don't go with organic or grass-fed because you think you're going to get more omega-3s. It's inconsequential. Go for it because you believe in [organic food], or you like the taste," she said. Whatever your reasons, you'll pay a premium for organic - $1.86 more on average for a half-gallon, according to the USDA.

DOES YOUR NOSE AND TONGUE WORK WELL TOGETHER

The nose knows: How your sense of smell impacts taste By Lacie Glover Published June 12, 2015.  

In the early 1900s German scientist D.P. Hanig had volunteers taste salty, bitter, sour, and sweet foods and tell him where on their tongues they tasted each food most. Then, Harvard psychologist Edwin G. Boring converted those answers into a map of the tongue that purported to show which part of the tongue was responsible for tasting each flavor. That tongue map is still in circulation today, all over the web. The problem is that Boring's map was only intended to indicate sensitivities, not exclusive taste regions, but it was quickly misinterpreted as such. Before long, even scientists of the day were mistaken in believing that there were specific taste regions on the tongue, and perhaps even different types of taste buds. . The tongue map isn't something we talk about anymore in medical school because it's inaccurate," says Dr. Joseph K. Han, an otolaryngologist and professor at Eastern Virginia Medical School (EVMS) in Norfolk. Taste, he says, is not as simple as that tongue map makes it seem. How taste really works Those little bumps on your tongue are not your taste buds; they are called papillae. The taste buds are inside the papillae, below the surface of your tongue, and are connected to nerves. Papillae are not actually bumps- they're shaped like small funnels that deliver your food's molecules to the taste buds inside. Tiny taste bud organs then interact with the molecules and send a signal to your brain about what you're tasting.  Your taste buds can all pick up the standard salty, bitter, sour and sweet, in addition to savory- the flavor left off the map. Some areas of the tongue are more sensitive to some flavors, but that's still only half of the equation. "When we talk about taste, there's a lot more to it than that," says Han, who is also the director of the division of rhinology and endoscopic sinus and skull base surgery at EVMS. The science of scent When you taste something unique, Han says, you're actually smelling it. "Try holding your nose shut the next time you have a piece of chocolate.  It won't taste the same,” he says.  When you smell a delicious food, it prepares you for the delight of eating it. "You taste the food first by smelling it," says Han. "Pizza tastes good because it smells like pizza first, before it even hits your tongue.  When you can't smell, your ability to taste is inhibited, so any smell disorder is also a taste disorder. "When you have allergies, sinusitis or a head cold, you're experiencing reduced tasting ability," Han says. Most often smell and taste disorders are temporary, but they are sometimes permanent, like in the case of chronic sinusitis, or sinus inflammation. Taste sensitivity also appears to decline after age 50.  There are some dangers when you can't smell correctly. For example, you might miss the whiff of warning that milk has soured or a food has spoiled, which could lead to a food borne illness when you ingest it. Human noses have also evolved to protect us from external danger. "When my patients tell me they can't smell, I tell them to make sure their smoke detectors are working," Han says. Overall, though, smell and taste disorders are rarely serious, mostly hindering quality of life by depriving you of the flavors you love. And to find those, you don't need a map. You just need your own nose and mouth. 

PROTECTING YOURSELF FROM HACKERS

There's no security in the digital world, so be smart By John R. Quain Published June 11, 2015.   .  

The message is clear: No matter who you are or where you work, your personal information is no longer safe. But being a smart digital citizen can protect you from cyber fraud. You may not be on Facebook or post cute pictures of chipmunks on Instagram and yet hackers can still get hold of your social security number, date of birth, and home address. That's because employers keep all this information online, and they are frequently hacked. Even the U.S. government is vulnerable as evidenced by Office of Personnel Management's recent high-profile data breach that compromised the data of more than 4 million current and former federal employees. The thefts began as far back as late last year and include extensive personal information used to obtain security clearances. Once considered impervious to hacks, even Apple users are said to be vulnerable. A security researcher recently uncovered a fundamental flaw in the company's basic computer firmware that could allow mischief makers to infect a system when it wakes up from sleep mode. The consequences of these hacks and potential attacks can be severe for individuals. I can report from personal experience that it can take 6 months to clear up cases of fraud and identity theft, with affidavits and endless forms to fill out. And even after you have sorted out the fake credit cards and other attempts at digital malfeasance, years later security checks by employers and customs officials can turn up false reports identifying you as a criminal or security risk. So these digital thefts are no small matter. Consequently, you need to be on your guard- constantly. The primary aim of stealing personal information, like that in the Office of Personnel Management hack, is to use it in so-called phishing attacks. These are generally emails or text messages that try to trick you into, for example, checking into your bank account or resetting your password for a particular account. Phishing attacks work when they are personalized - a message from a trusted friend or relative or one that uses a legitimate bank account number -- thanks to information gleaned in previous hacks, such as the information stolen about government employees. So you should be skeptical, perhaps even cynical, about any email you receive concerning any account you may have at any bank or other company, including retailers, the IRS, and social media sites. Never ever open a link directly from an email, even if it's a seemingly innocent contact request from LinkedIn or Facebook. Instead, close your browser and reopen a new browser window and go directly to the site in question. If there's an important message from your bank or a friend request, you'll see it there. Another safeguard - and admittedly a major inconvenience - is to keep your software up to date. That means checking the Web browser you use, as well as programs such as Adobe Acrobat, Flash, and Oracle's Java, for regular downloads and updates. Older versions often contain well-known security holes that are regularly exploited by even amateur hackers. Finally, you should monitor your personal credit information and don't rely on someone else to do it for you. You can go to the three main agencies - Equifax, Experian and TransUnion - and get a free report. If you stagger your requests among the three throughout the year, you can get a better picture of your credit health. You can also note that someone has stolen your personal information and have fraud alerts filed at the agencies. In my experience, even though the credit reporting agencies say they will alert the others, this does not always happen. Consequently, you need to call all three yourself. Note also that these alerts will only warn you about suspect activity for 90 days. In some states, you can actually have your account frozen, but you may have to pay for the privilege. The downside to this last line of defense is that it means you cannot apply for instant credit during that time (because the application will have to be confirmed by you). On the other hand, it's a small price to pay in terms of convenience compared to what it could ultimately cost you in terms of money and inconvenience down the road.

A LITTLE HUMAN AND DOG TRIVIA

Humans and dogs are in sync when it comes to stress, study finds Published June 09, 2015.  

The bond between dogs and humans may be reflected in their hormones, suggests a study in Physiology & Behavior. Researchers found that participating in competitive dog trials, increased levels of the stress hormone cortisol in the saliva of dog handlers and their dogs. Interestingly, elevated cortisol levels were most pronounced in teams of dogs paired with men. Previous studies have shown dog owners' emotional state can affect hormone levels in dogs. For instance, increased levels of oxytocin, sometimes called the "love hormone," in puppy owners is often mirrored in their pets. The study, at the University of Nebraska in Omaha, followed 58 people and 58 dogs participating in dog agility competitions, which are stressful events that require dogs to complete an obstacle course as quickly as possible without errors, guided by cues from their handlers. The handlers included 44 women and 14 men, 52 years old on average. Saliva samples were collected from handlers and dogs before and after the trials and analyzed for cortisol in dogs and cortisol and testosterone in handlers. Handlers also assessed their dog's personality and rated their performances during the trials. Handlers' behavior toward their dogs following the competition was recorded. Cortisol levels in men and their dogs were significantly higher post-competition compared with before the event. Cortisol levels in women handlers increased only slightly and didn't change in dogs. Women may interact differently with dogs, which could affect their own and their dog's physiological state, researchers said. Testosterone levels, although higher in men than women before the competition, were unrelated to cortisol changes. Cortisol levels in dogs were also unrelated to the sex of the dog and the handlers' tone of voice or behavior toward their dogs.Dogs may have picked up odors or behavioral cues from handlers, such as body language, facial expressions or different types of touch, which served to transmit physiological states between humans and dogs, the researchers said. 

 

WHAT'S TO BLAME

Statins likely not causing memory problems Published June 09, 2015.  

People are more likely to report short-term memory loss after starting cholesterol-lowering drugs known as statins, but the finding probably has nothing to do with the medications, a new study suggests. "It's a completely false alarm that doesn't look like it's real and shouldn't enter into the equation of whether or not someone should take their statins," said Dr. Brian Strom of Rutgers University in Newark, New Jersey. Previous reports and studies suggested memory problems may be tied to statins, which are a popular class of cholesterol-lowering medications, Strom and his colleagues write in JAMA Internal Medicine. Statins are one of the most commonly prescribed drugs. They lower LDL or "bad" cholesterol, and ultimately prevent cardiovascular problems like heart attacks and strokes. For the new study, the researchers used 1987-2013 medical record data from the U.K. on more than 482,500 people not taking any drugs to lower their cholesterol, a similar number of people who were taking statins and nearly 26,500 people who were taking other types of cholesterol-lowering medications. The researchers checked the records to see whether people in the study had told their doctors about short-term memory loss. Overall, 0.08 percent of statin users had some sort of memory problem noted in their medical record within 30 days after starting statins, compared to 0.02 percent of those not taking cholesterol-lowering medications. But when the researchers compared people taking other kinds of cholesterol-lowering medications to those not taking any such drugs at all, they found a similar pattern. "To our surprise, we found the same thing - also a four-fold increased risk" for people using the other drugs, Strom said. "When you look at the two together" - statins and other cholesterol medications - "you see no difference. After conducting other comparisons, the researchers believe the increase in short-term memory problems is probably related to what's known as a detection bias. "People who forget their keys may forget their keys either way, but if they're on a new drug they're going to blame it on the new drug," Strom said. He added that the two types of cholesterol-lowering drugs work in very different ways. "It's hard to say there is truly a cause and effect that statin drugs affect memory," said Dr. David Frid, a staff cardiologist at the Cleveland Clinic in Ohio. The benefits of statins are well recorded, and people should talk with their doctors if they feel they're experiencing significant memory loss after starting a medication, said Frid, who was not involved in the new study. "The risk here of a short term memory loss should not enter into the equation of whether or not people should take a statin," Strom said. "All drugs have risk," he said. "People should not think drug are completely safe. It doesn't matter if you're talking about prescriptions, over-the-counter drugs or herbal drugs.

A BIT OF NEWS FROM APPLE

Apple Google Mobile Tech Apple made an Android app that helps people switch to iOS. By Chris Welch. 

Apple's getting more aggressive than ever before in trying to move Android users over to iOS. The company has previously offered a step-by-step tutorial to ease the transition for people coming from Samsung, HTC, and other Android phones. Now it's building an actual app to help transfer essentials like contacts, messages, calendars, mail accounts, and media from an Android device to any iPhone or iPad running iOS 9 and it does so wirelessly. The new software, which wasn't detailed during today's keynote, is plainly called "Move to iOS. Aside from moving over all the critical stuff, it also aims to help rebuild your app library once you've made the leap to Apple's platform. For free apps, it'll look at whatever's on your Android phone (i.e. Facebook or Twitter) and offer download suggestions for their iOS counterparts. If you've got paid Android apps that also exist on iOS, those will automatically be added to your App Store wish list. Without seeing the app in action, it's unclear exactly how Apple is migrating all of this content across mobile operating systems. (It hasn't been released yet and probably won't be until iOS 9 hits in the fall.) But the message is clear: even though Apple is eventually bringing its new music service to Android, its first priority remains boosting the total number of iOS users. 

THIS SOUNDS GOOD

Yellow Squash Casserole  

"Tender squash, gooey cheese, and crunchy crackers make this a memorable side dish or a hearty main course. It can be made with low-fat ingredients and is still just as good!  

2 pounds yellow squash, sliced ¼ inch thick 1 'cup' chopped onion (1 medium onion) ½ 'cup' water 30 Ritz crackers (1 sleeve), crushed 1 'cup' shredded cheddar cheese (4 ounces) 2 large eggs ¾ 'cup' milk ¼ 'cup' butter, melted, plus 2 tablespoons cold butter, cut into bits 1 teaspoon salt ¼ teaspoon black pepper Preheat oven to 400°F. Combine squash and onion in a large heavy pot. Add water and cook, covered, until squash is tender, 5 to 8 minutes. Drain well in a colander, and transfer to a large bowl. Mix together cracker crumbs and cheese in a bowl. Stir half (about 1 'cup') of cracker mixture into cooked squash and onions. Whisk together eggs and milk in separate bowl, then add to squash mixture. Stir in ¼ 'cup' melted butter, salt, and pepper. Spread in a 9×13-inch baking dish. Sprinkle with remaining cracker mixture, and dot with cold butter bits. Bake until lightly browned, 25 to 30 minutes. 

 

AT&T AND IPHONE

Apple removes option to buy iPhone 6 via AT&T's two-year contract The move is part of AT&T's ongoing strategy to eliminate smartphone subsidies among third-party retailers and convince more customers to go the installment route. by Lance Whitney @lancewhit June 5, 2015.  

 Apple is no longer selling the  subsidized version of the iPhone for AT&T customers. CNET AT&T subscribers who buy an iPhone through Apple will no longer be able to get a subsidized version. A peek at the Apple online store now shows that AT&T's Next installment plan is the only way you can pick up the iPhone 6 or iPhone 6 Plus if you want AT&T as your carrier. The phone is still available through Verizon and Sprint starting at $199 through the usual two-year agreement. Following in the footsteps of T-Mobile, which eliminated contracts and subsidized phones more than two years ago, AT&T is trying to drive more customers to buy phones via installment plans. That means you don't pay the cheaper upfront subsidized cost for a phone via a two-year contract. Instead, you pay the full retail price for the phone by shelling out a certain amount of money per month. The industry as a whole has been moving more in the direction of installment plans. The advantage to the mobile carriers is that they avoid paying a subsidy to mobile phone makers. The advantage to consumers is that they're not locked into a contract with the same phone for a full two years and can upgrade to a new one at a certain point. On Monday, AT&T announced that third-party partners and authorized retailers, such as Apple and Best Buy, would phase out subsidized phones and limit buyers to the carrier's Next program . Under Next, customers enjoy a lower service fee but pay off the full cost of a phone through a specific monthly fee. The monthly fee varies based on the retail cost of the phone. Through Apple, the 16GB iPhone 6 costs $21.64 per month via AT&T Next, while the 128GB iPhone 6 Plus will set you back $31.64 per month. Directly, AT&T also offers more options through its Next plan . Customers can choose from a range of monthly-installment packages. AT&T Next 12 requires customers pay 20 installments and allows them to upgrade after 12 payments are made. Those plans, however, are predicated on users trading in their initial device in order to get their hands on the new one. The trade-ins must be fully functional and in "good physical condition," according to AT&T. The Next installment plan has proven popular among AT&T customers. The carrier said it added 4.1 million people to Next during the first quarter and that more than 30 percent of its customer base are on the Next plan. OK, but what if you don't want to be saddled with the monthly fee and don't mind being locked into a two-year agreement? You can still get the iPhone through AT&T at the lower subsidized cost. A spokeswoman for the carrier said that AT&T will continue to offer phones through the traditional contract both at its own stores and at its website.  

NEED TO LOSE SOME WEIGHT?

 Small diet changes that can contribute to big weight loss By Cynthia Sass, MPH, RD Published June 02, 2015. 

There's no one-size-fits all approach to eating better. As a nutritionist, some clients I meet with are ready and willing to dive head first into a complete dietary overhaul, and, most important, can actually stick with it. Others- especially those who, in the past, have tried to make too many changes too fast that ultimately fizzled out- find it easier to transition slowly into eating differently. Folks in this group will often ask, "Okay, if I can only focus on one thing what should it be? My response varies based on their goals, but if you want to lose weight, here's my list of simple diet tweaks that can ultimately make a huge difference. The strategy: Start with just one change, and when it feels like part of your usual eating routine, add another. Once that change feels like second nature, add another, and so on. It may take a little longer to see big results, but for many, a stepladder approach to transforming your eating means making changes that really stick down the road.            Eat more fiber A recent National Institutes of Health (NIH) study found that people who were simply asked to eat more fiber (30 grams a day from food, not supplements) lost almost as much weight as those asked to follow a more comprehensive eating plan with over a dozen different directives. There was also, unsurprisingly, a lower drop-out rate in the fiber-eating group. Plus, researchers found that by focusing on fiber alone, the participants naturally ate fewer fatty and sugary foods, because those were "crowded out" by fiber-rich choices. To try doing this yourself, up your intake of fresh veggies and fruit, especially those with edible stalks, skins, membranes and seeds (e.g. broccoli, artichokes, raspberries, apples, and oranges); snack on nuts and seeds; switch from refined grains (like white rice) to whole grains (brown or wild), and make pulses- that is, peas, lentils, and beans- menu staples by adding them to salads or serving them a side dish to an omelet, in a soup, or as a bed for grilled fish. .  Nix diet drinks and artificial sweeteners Many clients I work with are amazed at how their appetites change once they've stopped consuming artificial sweeteners. I've heard things like "My constant cravings for sweets are gone" and "I always felt hungry, even an hour after eating, but now I know what actual hunger feels like. Effects like these are backed by recent animal research. For example, a Yale study found that when hungry mice were given a choice between artificial and real sugar, they tended to choose the real thing, even if the artificial sweetener was much sweeter. The scientists' conclusion: The brains of mice- and possibly humans- can't be tricked with the fake stuff, and relying on artificial sweetener may actually up cravings for sweets overall. Artificial sweeteners have also been shown to disrupt gut bacteria in ways that may up the risk of obesity. Can't seem to kick your soda habit? Try doctoring water up by adding in lemon or lime, sprigs of fresh mint, fresh grated ginger, or a bit of mashed fruit.  Swap some of your starches for non-starchy veggies I recently talked to a client who eats at Chipotle often. While his choice of a tortilla-free burrito bowl was a good one, he was still consuming too many carbs to get the scale moving downward. Switching to a salad with greens as the base and asking for smaller scoops of brown rice and black beans on top left him just as full and satisfied, but with half the carbs. You can make the same kind of tweak at home. Rather than a 'cup' of cooked whole-grain penne, cut back to a half-'cup', and add a quarter-'cup' each of fresh spinach, chopped tomato, sliced mushrooms, and minced onion. This switch will save you about 15 grams of carbohydrate and increase the volume of your meal so you actually feel fuller after eating it. Other ways to cut back on carbs without cutting them out completely include ordering a chopped salad with a small scoop of quinoa or chickpeas in it, rather than a wrap, and using lettuce in place of a bun for your burger paired with a small side of starch, like baked sweet potato "fries. Make dark chocolate your dessert This one change has helped many of my clients shave hundreds of surplus calories from their diets each week, and start to slim down as a result. Half of a three-ounce bar of one of my favorite brands of dark chocolate contains just 200 calories and 21 grams of carbs. Compare that to a chocolate-chip cookie from Panera bread (440 calories, 58 grams of carbs) or chocolate croissant from Starbucks (370 calories, 46 grams of carbs). Bonus: Research has shown that making dark chocolate a daily treat can help curb cravings for both sweet and salty foods.