Sunday, January 31, 2016

POPULAR RECIPE IN THE SOUTH

CHOCOLATE GRAVY
1 ½ cups sugar
2 ½ Tablespoons flour
2 ½ Tablespoons cocoa
1 ½ cups milk
½ cup water
A few drops of vanilla (optional)
Mix sugar, flour and cocoa in a large skillet then add the water to mix.
Add the milk and cook on medium heat until thick.
Add the few drops of vanilla while cooking (optional)
Serve over hot buttered biscuits

Saturday, January 30, 2016

Healthy habits update

Hi everyone,
We had a great time at WSB today. Thanks to those who ventured out on such a beautiful day. We met new friends and always enjoy visiting.

Our next event will be Saturday, February 20 at the Center at 10 am.  Please register with Shelly.

As always, give us a call if we can help!

Stay healthy,
Dr. Janet

Friday, January 29, 2016

CATS AND BOXES

Who Knew? Why Do Cats Love Cardboard Boxes? BY BRYAN GARDNER   

 Take heart, feline enthusiasts. Your cat's continued indifference toward her new Deluxe Scratch DJ Deck may be disappointing, but there is an object that's pretty much guaranteed to pique her interest. That object, as the Internet has so thoroughly documented, is a box. What are we to make of the strange gravitational pull that empty Amazon packaging exerts on Felis silvestris catus ? There's the obvious predation advantage: Cats are ambush predators, and boxes provide great hiding places to stalk prey from (and retreat to). But there's more going on here. For one thing: stress. Providing hiding boxes for a group of newly arrived cats at a Dutch animal shelter while depriving another group of boxes entirely, ethologist Claudia Vinke of Utrecht University in the Netherlands found a significant difference in stress levels between cats that had boxes and those that didn't. In effect, the box cats got used to their new surroundings faster, were far less stressed early on, and were more interested in interacting with humans. It makes sense when you consider that the first reaction of nearly all cats to a stressful situation is to withdraw and hide. "Hiding is a behavioral strategy of the species to cope with environmental changes," Vinke said. Astute feline observers will note that many cats seem to pick other odd places to relax in addition to boxes. Some curl up in a bathroom sink. Others prefer shoes, bowls, shopping bags, coffee mugs, empty egg cartons, and other small, confined spaces. Which brings us to the other reason your cat may like particularly small boxes: It's cold out. According to a 2006 study by the National Research Council, the thermoneutral zone for a domestic cat is 86 to 97 degrees Fahrenheit. That's the range in which cats don't have to generate extra heat to keep warm or expend energy on cooling. That range also happens to be 20 degrees higher than ours, which explains why it's not unusual to see your neighbor's cat sprawled out on the hot asphalt in the middle of a sunny summer day. It also explains why many cats may enjoy curling up in tiny cardboard boxes and other strange places. Corrugated cardboard is a great insulator, and confined spaces force the cat to ball up, which in turn helps it to preserve body heat. As the same NRC study explains, most cats' housing areas are around 72 degrees Fahrenheit, a good 14 degrees colder than a domestic cat's minimum thermoneutral temperature. So there you have it: Boxes are insulating, stress-relieving comfort zones where cats can hide, relax, sleep, and occasionally launch a sneak attack against the huge, unpredictable apes they live with.  

Thursday, January 28, 2016

HEALTHY HABITS SATURDAY


Keep in mind, if you are coming to Saturday’s event we need you to sign up today and if you need transportation you will need to let Shelly know that as well.

Shelly’s number is:

501-664-7100  ext 233

Until tomorrow

Bob and Johnye

Wednesday, January 27, 2016

NEW DIETARY GUIDELINES

The new dietary guidelines, in a nutshell By Tanya Zuckerbrot Published January 26, 2016.  

The 2015 Dietary Guidelines for Americans (DGA) were released January 7th. These guidelines are published every 5 years and provide key recommendations for how to achieve a healthy diet. Compared to 2010, there a few noteworthy inclusions and exclusions in the 2015 DGA as highlighted below. New inclusions: Limit saturated fat to ? 10 percent of calories and replace it with unsaturated fat The 2015 DGA keeps the same recommendations for fat from 2010, including avoiding trans-fat and limiting saturated fat. The 2015 DGA specifies that in order to achieve the health benefits of maintaining this 10 percent limit, replace saturated fat calories in your diet (butter, cream, palm oil) with unsaturated (olive oil) or polyunsaturated (safflower, grapeseed and flaxseed oils). Previously, people replaced those calories with refined carbohydrates. This actually lowered HDL (good cholesterol) while raising LDL (bad cholesterol). Remember, what you take out of your diet is just as important as what you put in! A specific limit of 10 percent for added sugars While the 2010 DGA had general advice to reduce intake of added sugars, the newest revisions finally include a specific limit of 10 percent of daily energy intake. For a 2,000 calorie diet, this translates to approximately one 16-oz bottle of soda. A standard 20-oz bottle exceeds the limit. The DGA Committee recommends replacing sugar-sweetened beverages with water, not beverages with artificial sweeteners. Caffeine Caffeine was not mentioned in the 2010 DGA but is thoroughly discussed in the latest report. Caffeine is not a nutrient, however, experts acknowledge caffeine's widespread use and recommend a daily upper limit of 400 mg. For context, a standard 8-oz 'cup' of coffee contains anywhere from 95-200 mg. New exclusions: No limit on cholesterol This is not to suggest dietary cholesterol is no longer important. Cholesterol is no longer listed as something to specifically limit to prevent cardiovascular disease (CVD). The newest science shows that saturated fat intake, not cholesterol intake, has a much greater impact on blood cholesterol levels, which are still considered a strong predictor of CVD risk. Solid fat, refined grains and fiber are not included in the key recommendations The new report's key recommendations do not actually include the term "solid fat. However, the relatively evolved advice for saturated fat implies solid fats should be limited. Solid fats, by definition, are saturated fats. The terms "refined grains" and "fiber" are also excluded. In their place is a more inclusive statement: "a healthy eating pattern includes grains, at least half of which are whole grains. Again, by definition whole grains are fiber-rich. Overall, the most recent DGA acknowledges the importance of eating patterns. People eat foods in combination. The Guidelines highlight the fact that such a pattern is greater than the sum of its parts. Above all else, strive to attain a pattern that is healthy. No single food can truly be deemed as a cure-all super food or as a curse.  Happy, healthy and balanced eating in 2016.! 

Tuesday, January 26, 2016

HEALTHY HABITS SATURDAY


Be sure to keep in mind that we will be having a healthy habits get together at WSB on the 30th of this month.  Please put this on your calendar and make plans to attend.  Dr Tim will be there to talk about fall prevention.  It is scheduled to begin at 10:00 o’clock.  If you are coming be sure to call Shelly and sign up and let her know if you need transportation.  Please let her know by the 28th.   Her phone number is:

 

501-664-7100  ext 233

 

We look forward to seeing as many of you as can attend.

 

Until tomorrow

 

Bob and Johnye

 

Monday, January 25, 2016

SOME EASY WAYS TO SAVE ON HEATING BILLS

Cheap, easy fixes reduce heating bill.  

As winter wears on, a few cheap and easy fixes can help keep houses warm while saving energy and money. The average household spends about $2,000 a year on utilities, almost half of which goes toward heating and cooling, according to the Environmental Protection Agency. Luckily, a little savvy can go a long way toward reducing heating bills. Five ideas from the energy experts: THINK CLEAN, CLEAR AND EFFICIENT "Check your furnace filter on a monthly basis. If it's dirty, it won't function as efficiently as it could," said Lauren Urbanek, senior energy policy advocate for the Natural Resources Defense Council. The EPA recommends cleaning or replacing furnace filters every three months. And Bob McGee, a spokesman for the Con Edison utility company, says, "Make sure someone comes in to tune up the heating system once a year. Service contracts are always a good idea. If you're in the market for a new furnace, opt for an Energy Star-certified model. Some upgrades can reduce heating costs by as much as 30 percent, McGee said. GET WITH THE PROGRAM Consider investing in a programmable thermostat to maximize energy efficiency. "We recommend keeping it set to between 68 and 72 degrees when people are home, and then down to between 55 and 65 when no one is home and at night," Urbanek said. The EPA says the thermostat should be set to 8 degrees lower than normal at night and when no one's home. Some utility companies provide programmable thermostats for free or offer rebates, so it's worth calling your energy provider before heading to the hardware store. "It's always a good idea to check our website for existing rebates and promotions, and also call to see what rebates or promotions might be coming up," McGee said. Even without special offers, most programmable thermostats are less than $100, Urbanek says, and will save you an estimated $180 a year on energy costs. "A programmable thermostat can cut consumption by 20 to 30 percent," she said. "Make sure your curtains are open when the sun is out and closed when it's dark and cold outside," Urbanek said. "And remember that warm air rises, so if you have a ceiling fan, keeping it on low with the blade direction reversed [moving clockwise] will gently bring the warm air back down. SEAL AND INSULATE If you're doing all that and your bills are still high, the Natural Resources Defense Council recommends checking for air leaks in your home and duct systems. "Things like caulking and window stripping are really easy to do," Urbanek says. "A lot of people automatically assume that if your house is drafty or cold you need new windows. It's sometimes true. But in a lot of cases, that might not be the most cost-effective way of keeping warm for less," she said. "Air sealing and insulation often gives you way more bang for your buck in terms of savings. The average household can cut its heating and cooling costs by around $200 per year just by following Energy Star's sealing and insulation  guidance  and using Energy Star-certified appliances, according to the EPA. CONSIDER AN ENERGY AUDIT Many energy companies help customers get professional energy audits of their homes or offer lists of energy audit providers, and some utilities offer financial incentives to have audits done. A professional can pinpoint improvements that can translate into greater energy efficiency and savings, McGee said.

Sunday, January 24, 2016

FOODS TO HELP WITH CHOLESTEROL LEVELS

6 cholesterol-lowering foods you didn't know about By Patricia Bannan Published January 23, 2016.  

Certain foods have been shown to decrease heart disease risk by lowering LDL (bad) cholesterol levels and raising HDL (good) cholesterol. And while you probably know about the cholesterol-busting powers of fish, oatmeal, beans, and olive oil, if you're looking for something new to keep you ticker healthy, here are six foods that might surprise you. Indian Gooseberry Indian gooseberry, also known as alma, is a round, green fruit that is sour, bitter, and quite fibrous. A tree that grows in India, the Middle East, and some southeast Asian countries, Indian gooseberry has been used in Ayurvedic medicine for thousands of years. This fruit seems to work by reducing total cholesterol levels, including the fatty acids called triglycerides, without affecting levels of HDL (good) cholesterol. In addition, in a 12-week study, participants given an extract of Indian Gooseberry significantly reduced their LDL (bad) cholesterol levels. The fruit can be eaten fresh, as chutney added to steamed vegetables, or in powdered form added to a smoothie. Barley Many doctors and commercials have lauded the benefits of oatmeal to help lower blood cholesterol levels, but rarely do we hear about another heart-healthy grain called barley. Like oatmeal, barley is high in soluble fiber, the type of fiber that helps to reduce the amount of bad cholesterol in the blood. Barley is also extremely versatile so you're not just limited to eating it at breakfast time. Try a cold barley salad tossed with some olive oil, lemon juice, and fresh herbs for a tasty cholesterol-lowering lunch. Barley is also delicious in soups and can be eaten for breakfast with a splash of milk and honey as a nice change to oatmeal. Avocado One high-fat food you might want to include on your cholesterol-lowering menu is avocado. To see if there's something special about avocados for your heart, researchers at Penn State University put participants on different diets where they controlled their fat intake-and one of those groups was given one avocado a day. Even among groups that consumed the same amount of fat, the group that ate an avocado a day reduced their blood cholesterol levels more than the group who wasn't eating avocado. Consider swapping avocado for mayonnaise on your sandwich, topping off your omelet with avocado slices, or making a guacamole to snack on with high-fiber crackers or sliced vegetables. Strawberries Possibly one of the sweetest things you can eat to improve your diet: strawberries. A study, using freeze-dried strawberries stirred into a drink found that women who had the drink (equal to about three and a half 'cup's of fresh strawberries) three times a week showed a significant reduction in cholesterol levels by week four of the study. While berry season is in the summer, frozen berries are picked at their peek of freshness and are an affordable substitute that can be enjoyed all year long. Probiotics Live microorganisms (naturally occurring bacteria in the gut) are called probiotics and these "good" bacteria are thought to have beneficial effects on gut health, and more recently cholesterol levels. A study     found that women who consumed a yogurt with probiotic properties showed a greater reduction in blood cholesterol levels than those who consumed a regular low fat yogurt over a 12-week period. Another study compared fermented milk with probiotics to fermented milk without probiotics and found a significant cholesterol reduction in participants after six weeks. Common sources of probiotics include yogurt, kefir, and fermented foods (such as sauerkraut, tempeh, and pickles). Grapes Well how about grapes? The heart-healthy polyphenol , is  found in grapes of all colors. In addition, fresh grapes provide other heart-protective nutrients including vitamin C, vitamin B6, potassium, and flavonoids. Together these nutrients may promote healthy blood pressure, reduce LDL (bad) cholesterol, provide anti-inflammatory effects, and help your blood pump. One serving of grapes (3/4 'cup') contains just 90 calories, no fat, no cholesterol and virtually no sodium. Enjoy them as a snack off the vine, or add them to your salad, smoothie, or wrap. 

Saturday, January 23, 2016

REDUCE WRINKLES BY GETTING YOUR BEAUTY SLEEP

7 clever ways to prevent wrinkles while you sleep By Alison Mango Published January 21, 2016.  

You've said it before-"I need my beauty sleep! -as you crawl under the covers for a well-deserved full night of rest. But while you might be saying it facetiously, there are ways to slow down signs of aging overnight. But first: doesn't sleeping cause wrinkles? Yes, it can. According to Dr. Debra Jaliman, a New York City-based dermatologist.  Sleeping in such a way that your face comes into contact with cotton pillowcases-like on your side or stomach-can lead to the creation of deep sleep lines on your forehead and cheeks. Wrinkles are caused by the loss of collagen and elasticity, which reduces skin volume. But applying repeated pressure (such as sleeping with the side of your face on a pillow) or muscle motions (such as laughing and squinting) against the collagen will promote its breakdown, eventually leading to visible lines. Here are the eight ways that you can prevent wrinkles while you rest. Sleep on your back Sleeping on your stomach or on of your sides means there is constant pressure on your face. Over time, this action will produce unwanted sleep lines. You can remedy this by sleeping on your back, Jaliman said, this way you will not apply any pressure to your face. For many people though, this might be uncomfortable, and you can't control your involuntary sleep movement leading you to a side or stomach position. But, you can practice and can get used to it over time. Not a back-sleeper? Get a special pillow.  Dr. Jaliman recommends the NIGHT pillow.  "It has many benefits including minimizing wrinkles, supporting clean skin, and assisting with hydrating your skin cells, which helps prevent the formation of fine lines," she says. If you do want to promote sleeping on your back, try a sleep Wrinkle Pillow, which is a contoured pillow designed to reduce facial contact with the pillow surface, reducing sleep lines. There's also a lower-tech option for those who want to become back sleepers. You know those pillows they sell in airports so you can sleep comfortably on long flights? You can use them in bed, too. They make it easier to sleep on your back without eventually rolling onto your side. It uses silky-soft fabric for soothing support..  Upgrade your pillowcase If you just can't get comfortable sleeping on your back, you can still prevent those pillowcase-induced wrinkles by upgrading from cotton to silk or satin. "With a silk pillowcase, your skin slides on the pillow," Jaliman said. In other words, there is less traction and your face won't "crunch" against it like it does on a cotton pillow.  A retinol Retinol may be the most powerful tool in your anti-aging arsenal.  The vitamin A derivative teaches your skin to act young again by stimulating the collagen that prevents fine lines. Dermatologists consistently recommend using the strongest cream your skin can tolerate (which may require a prescription), but there are plenty of over-the-counter options.  Wear night cream Night creams are heavy, ultra-moisturizing lotions that you probably couldn't get away with wearing during the day (glowing is one thing, greasy is another). Choose one that contains hyaluronic acid, which helps plump and firm the skin.  Or slather on this kitchen ingredient You may already have this all-natural wrinkle remedy in your kitchen: coconut oil. Kate Hudson revealed that she's a fan , and dermatologists say it's a safe alternative to traditional lotion. Health food director, Beth Lipton, even replaced her night cream with coconut oil for a week and was pleased with the results . Smooth a pea-sized amount into your skin each night after you wash your face; your best bet is a virgin coconut oil.  Get a full night's rest It might sound obvious, but getting the right amount of sleep is necessary. "It is important to sleep 7 to 8 hours a night to rejuvenate the skin," Jaliman said. "That's why it's called beauty sleep! 

Friday, January 22, 2016

HEALTHY HABITS CANCELED

The healthy habits get together scheduled for tomorrow (Saturday the 23rd) has been canceled and rescheduled for next Saturday the 30th due to the snow.  Be sure to let Shelly know if you will attend on this date and if you will need transportation by Thursday the 28th.
Shelly's number
501-664-7100  ext 233

Until tomorrow
Bob and Johnye

WINTER ALLERGIES

Colder weather doesn't mean decline in allergies, experts says Published January 21, 2016.  

Many people believe that when the weather turns cold, their allergies will disappear. But winter weather might bring problems to those with indoor allergies, experts say. "If they have indoor allergens related to animal dander, to the dust mites, and some people have problems with cockroaches, that exposure is just going to be higher and they'll have more symptoms related to being indoors rather than outdoors," said Dr. Lily Pien of the Cleveland Clinic in Ohio. An air purifier can offer some relief, but there is a downside. While the machine cleans the air of impurities, it can make conditions inside your home more humid- a condition in which allergens like dust mites and mold thrive. When the weather turns cold, it also makes it tough to figure out whether you have an upper respiratory infection or are suffering from an allergic reaction. "This time of year when people are staying indoors more, viruses are more prone to become a problem, [It] probably would be a consideration for some of their symptoms, so you're going to want to see, is it really my allergies? Pien said. 

Thursday, January 21, 2016

SATURDAY'S EVENT


Keep in mind, if you are coming to Saturday’s event we need you to sign up today and if you need transportation you will need to let Shelly know that as well.

Shelly’s number is:

501-664-7100  ext 233

Until tomorrow

Bob and Johnye

Wednesday, January 20, 2016

IS IT WORTH IT

5 health foods that aren't worth the money By Caroline Praderio Published January 18, 2016. () 

There's a special kind of pain you feel when you turn over a bag of kale chips at the health food store and realize that they cost ten dollars . I mean, we all want to eat better, but ten bucks for a 2-oz bag of dehydrated cabbage? It's enough to make you choke on your veganic carrots. I had a feeling that these crunchy green snacks weren't alone, so I went out to food retailers around New York City and did some sleuthing. Still reeling from sticker shock, I present five health foods that just aren't worth their exorbitant price tags-and how you can DIY for a little more effort and a lot less money.  1. Kale Chips Price at the store: $7-$10 for about 2 oz Price to DIY: I found a 1-lb bunch of organic kale for $3 and a 1-quart bottle of canola oil for $5 (or about 7 cents per tablespoon, the amount called for in most kale chip recipes). Hear that? It's the sound of you dominating life by making a full pound's worth of kale chips for $3.07.  2. Almond Butter Price at the store: $11 for a 16-oz jar (but that's pretty conservative-we've heard tale of organic versions costing up to $20) Price to DIY: One of my local grocery stores sells 1-lb bags of almonds for a cool $6.49. Take 15 minutes of your day to follow a no-frills nut butter recipe like this one , and you'll have 2 'cup's of homemade stuff-about the same amount as you'll find in a store-bought jar-at 41 percent of the cost.  3. Bagged Popcorn Price at the store: $5 for about 20 'cup's? Price to DIY: You can buy conventionally grown popcorn kernels on the super cheap-I'm talking just a buck or two at most major supermarkets-but let's get crunchy and say you want organic popping corn. You got it. I found a 20-oz bag from Eden Organic for $6 on the store shelf. You'll need about 1 'cup' of kernels and 4 tablespoons of oil to make 20 'cup's of popcorn on the stovetop ( here's a good starter recipe ). Use the same canola oil from my kale chip example for a cost of 28 cents. Add in that 'cup' of kernels for a grand total $2.68 altogether-a badass 46 percent savings over the store-bought version. Even better? You'll still have a 'cup' and a half of kernels left over to make more.  4. Muesli Price at the store: $7 for 1 lb Price to DIY: There's no one right way to make muesli-you can throw together whatever nuts, dried fruits, or fresh fruits you have on hand-but you have to start with oats. And when you can find a massive 2-lb bag of organic rolled oats for $5 (like I did), why spring for the pre-mixed stuff? Moral of the story: Don't pay someone else to mix nuts and oats for you.  5. Unsweetened Bottled Iced Tea Price at the store: $2.19 for 18.5 oz Price to DIY: I found Yogi teas priced at $4 for a box of 16 tea bags (you could do this for even cheaper if you went with a mainstream brand like Lipton). The only other ingredient you need? Tap water, which costs a scant $.004 per gallon. If you follow this basic recipe , that one box of teabags will yield 128 oz of iced tea. Ounce for ounce, that's a savings of 72 percent.

Tuesday, January 19, 2016

HEALTHY HABITS SATURDAY


Be sure to keep in mind that we will be having a healthy habits get together at WSB on the 23rd of this month.  Please put this on your calendar and make plans to attend.  Dr Tim will be there to talk about fall prevention.  It is scheduled to begin at 10:00 o’clock.  If you are coming be sure to call Shelly and sign up and let her know if you need transportation.  Please let her know by the 21st.   Her phone number is:

501-664-7100  ext 233

We look forward to seeing as many of you as can attend.

Until tomorrow

Bob and Johnye

Monday, January 18, 2016

SAY IT ISN'T SO-NOT MY CHOCOLATE

Shortage is driving up chocolate prices Published January 15, 2016.  

Chocolate makers are warning that chocolate will be increasingly rare unless something is done as demand for the sweet stuff soars.  It looks like your Valentine's Day chocolate is going to cost you more.  Cocoa -- the raw material used to make chocolate hearts and tarts -- is diminishing due to adverse weather conditions and poor farming techniques. Combine that with the fact that the demand for the sweet stuff hit an all-time high last year, and the world has an imbalance that has forced the price of the commodity almost 40 percent since 2012. Helping to drive demand are countries like China and India that have disposable income to afford the treats. Chocolate makers are warning, once again, that chocolate will be increasingly rare unless something is done. In 2014, Mars and chocolate giant Barry Callebaut projected a global shortage by 2020 without industry cooperation. Now, in an effort to save their trade, companies like Hershey's, Mars and Mondelez, the makers Cadbury milk bars, are spending about $1 billion to try and reverse the downfall of cocoa farming. That money is going to projects that include supporting sustainable farming practices and research. Lindt, Nestle, and Hershey's have all increased prices as a result of the surge and thanks to the rising cost of sugar, chocolate prices this Halloween were up 4.2 percent year-over-year. .  Chocolate isn't the only food item on the ropes. Unless aCtion is taken, the world can be experiencing a global coffee shortage in as little as three years. 

Sunday, January 17, 2016

Saturday event

Hello all,
Dr. Boehm and I will hold a event on Saturday, January 23 at the Center. Please call Shelly to register! We will see you at 10 on Saturday!
Have a great week.
Dr. Janet

THINGS YOU SHOULD KNOW ABOUT BUTTER

All about buying and using butter By Janet Rausa Fuller Published January 15, 2016.  

There are pie crusts to be rolled, biscuits to be baked and turkey skin to be crisped, and none of it would work-or be half as delicious-without butter. But would it be better with fancy butter? Alice Medrich can answer that. The baking expert and author recalls a cookbook tour stop where the hostess had thoughtfully baked cookies from Medrich's book. They were supposed to be cutout cookies, perfect for decorating. "Well, her cookies had spread all over the place," Medrich said. "Finally, she admitted that because I was coming, she wanted to use the best of everything and had used a European-style butter. This is not to knock the European stuff, because it is delicious and there are more options than ever for you to splurge on. But that doesn't mean it's the butter you should be buying all the time, for every task. 1.  Fat matters.  Butter must, by law, contain at least 80 percent butterfat. Remember this number because the level of fat and the corresponding moisture content will make a difference in your food, especially baked goods. 2.  The butter breakdown.  The main types in the dairy case are uncultured, cultured and European-style. Uncultured or sweet cream butter, churned from pasteurized cream, is the supermarket standard. Cultured butter is made from cream that's been fermented with so-called good bacteria, and it's churned longer and more slowly, according to the American Butter Institute. What's labeled European-style butter is made similarly-though not all European-style butters are cultured. Both cultured and European-style butter have less water, more butterfat-from 82 to 87 percent-and a tangier, deeper flavor than mellow, sweet cream butter. There are salted and unsalted versions of each. Salt adds flavor and also extends the shelf life. 3.  Other types of butter.  "Light" butter has more water and about half the fat and calories than regular butter, but because it's made to be spreadable, it also contains preservatives and emulsifiers. Check the label to see what you're getting. Whipped butter gets its light, spreadable texture from nitrogen whipped into it after churning. USDA-certified organic butter comes from cows raised on organic, pesticide-free feed, without antibiotics or growth hormones. 4.  How to store butter.  . Keep it well wrapped and refrigerated-and not in the door compartment, where the temperature fluctuates. Butter will pick up odors that collect in your fridge, so if you don't use up a whole stick of butter in one shot, rewrap it in extra plastic. Another Medrich tip: Store all those random nubbins and ends in a zippered plastic bag or other closed container. According to the Butter Institute, unsalted butter has a two-week refrigerator shelf life and salted butter two months. The USDA is a bit more generous, giving a range of one to three months-and in fact, what you buy from the store has probably been in cold storage for longer than that. Still, if you're not using up your butter quickly-those pie crusts aren't going to make themselves, you know-it's better from a freshness standpoint to store it in the freezer, where it'll keep for up to nine months. 

Saturday, January 16, 2016

WHICH FRUIT SHOULD YOU BE EATING


Friday, January 15, 2016

HEALTHY HABITS ON THE 23RD


Be sure to keep in mind that we will be having a healthy habits get together at WSB on the 23rd of this month.  Please put this on your calendar and make plans to attend.  Dr Tim will be there to talk about fall prevention.  It is scheduled to begin at 10:00 o’clock.  If you are coming be sure to call Shelly and sign up and let her know if you need transportation.  Please let her know by the 21st.   Her phone number is:

501-664-7100  ext 233

We look forward to seeing as many of you as can attend.

Until tomorrow

Bob and Johnye

Thursday, January 14, 2016

LET'S GET FIT


Wednesday, January 13, 2016

SO HOW MUCH SUGAR DO YOU EAT

The best way to wean yourself off sugar By Stephanie Eckelkamp Published January 11, 2016. 

What better way to jump on the "get healthy" New Year's bandwagon than cutting way down on sugar? Yep, it seems like a no brainer-a diet high in the white stuff (sugar and refined carbs) is linked to weight gain, diabetes, cancer, depression, and even cognitive problems-but kicking the habit isn't that simple. The holiday season has probably riled up your inner sugar monster, leaving you cranky and craving all the carbs, all the time. So how do you break up with this stuff when it's calling your name?  With the help of Laura Schoenfeld, RD, holistic nutritionist at Ancestralize Me, and Gina Hassick, RD, nutritionist at Eating Well with Gina, we've outlined the most effective way to free yourself from the grips of all things frosted, candy-coated, and caramel-filled. 1) Pick a Plan That Fits Your Personality: Cold Turkey or Gradual Tapering People who have trouble eating sweets in moderation (i.e. you keep taking slivers of brownie until half the pan is gone) often do really well with a cold turkey approach, says Schoenfeld. For them, three to four weeks of nixing all added sugars and refined carbs-which act like sugar in the body-is often just what they need to reset their taste buds, lessen their compulsion for sweets, and start craving more whole foods. The benefit of doing this for several weeks, not just one, is that you give yourself adequate time to create new healthy habits in place of the old ones. After that, you're at a point when you can safely start reintroducing small amounts of some of the foods you eliminated without going overboard-if you even want too, that is. If strict dietary rules stress you out and being told to eliminate something makes you want it that much more, gradually tapering your sugar intake while allowing yourself treats in moderation might work better. Hassick suggests gradually diluting your sugar-sweetened drinks with more water over time; adding fresh fruit to yogurts (beware of these high-sugar yogurts ) and oatmeal instead of maple syrup or honey; switching from white refined grains and breads to fiber-rich whole grains; and shrinking dessert portions, or only consuming dessert on certain days or occasions. 2) Set Up Your Plate to Banish Cravings ? The way you formulate your meals can go a long way in banishing sugar cravings and helping you avoid impulsively eating sweets. "Many of my female clients who are attempting to cut out sugar don't eat enough, which can lead to cravings," says Schoenfeld. "Simply loading up on enough healthy whole foods at all three meals, breakfast in particular, can greatly reduce these. Eating plenty of protein at each meal, especially breakfast, is also crucial, as it helps keep blood sugar stable and is the most satiating macronutrient. Each meal should have at least 20g of protein-about 3 oz of animal protein or 1 1/4 'cup's beans or lentils.  3) Satisfy Your Sweet Tooth the Right Way ? Some people get overzealous and totally eliminate fruit when cutting back on sugar, but that's not necessary, says Schoenfeld. In fact, fruit can be your secret weapon, quelling sweet cravings while delivering healthy nutrients, like fiber, that keep blood sugar stable compared to other sweet foods. "I really enjoy having frozen fruit with a little heavy cream or coconut milk as a dessert, and bananas are a fantastic portable snack," says Schoenfeld. "Up to three servings a day are fine for someone cutting back on sugar, but try to avoid dried fruit, as that's easy to overeat and contains as much sugar as candy.  4) Don't Rely on Artificial Sweeteners Finally, don't consider artificial sweeteners a free pass. If anything, these lab-made, calorie-free powders can make you more of a slave to sweet foods. Because they're many times sweeter than sugar, they essentially dull your taste buds and make you crave things with similar levels of sweetness. So after a while, naturally sweet foods like fruit just don't cut it anymore, while high-sugar and high-calorie candy, cookies, and soda will have you salivating. If you're looking for something better than sugar to add to your coffee, skip the Splenda and Equal and try something like cinnamon for a natural, subtly sweet taste and no calories.

Tuesday, January 12, 2016

SOMETHING TO CONSIDER ABOUT ACID INDIGESTION

The hidden danger in popular heartburn medications By Dr. Manny Alvarez Published January 11, 2016.  

I've said it before, and I'll say it again.  Americans are over medicated.  Now, it's not our fault - many of us are being influenced dramatically by the pharmaceutical industry's commercialization of medicine. These days, we can't watch a television show without being bombarded by well-made commercials telling us that there is a pill to cure whatever medical condition we're suffering from. One of the most common medical problems plaguing Americans is acid reflux. In fact, it affects an estimated 25 million adults every day. Now, I know acid reflux can lead to severe gastric and esophageal issues, but the chronic use of antacids are not a permanent solution to the problem. No matter what kind of medication you choose to use, it's important you do it under the care of a doctor who can carefully evaluate the risk-to-benefit ratio with an experienced medical team -- not simply by persuasion from commercials or hearsay. Now, a new study suggests that people who take proton pump inhibitors (PPIs) to treat acid reflux, heartburn and indigestion may be more likely to develop chronic kidney disease than those who don't take these medications sold - often over-the-counter -- under the brand names of Prevacid, Prilosec and Zegerid. PPIs work by reducing the production of acid in the stomach. In other words, the chronic use of these medications could lead to kidney problems. And some kidney problems, my dear friends, are irreversible - in fact, they often only get worse with age. For this study, researchers analyzed data on two sets of patient groups and found that over 10 years, PPI users had an 11.8 percent risk of developing chronic kidney disease, compared with an 8.5 percent among nonusers. For the second group of patients, they estimated the risk to be 15.6 percent among PPI users, and 13.9 percent among nonusers. Scientists noted that this side effect is rare and the study does not claim that these medications actually cause kidney failure. They also acknowledged the possibility that patients using PPIs had other risk factors for kidney disease. But given the widespread use of these medications -- and the fact that prior research has linked PPIs to kidney inflammation -- their findings warrant further investigation. So what's the bottom line? Of course, if you have to take an antacid, go ahead and do so - especially if you have been diagnosed with gastroesophageal reflux disease or an ulcer - but that treatment should come with an expiration date. Once your symptoms improve, you should stop and check in with your doctor. For those suffering from milder forms of gastric upset, I would strongly urge you to consider natural alternatives.  

Monday, January 11, 2016

AMAZING OR SCARRY-YOU DECIDE

Apple wants to get better at reading your face The latest in Apple's string of artificial intelligence purchases is a company that specializes in tech that deciphers human emotions. by Katie Collins @ / January 8, 2016.  

Emotient software has been trained to recognise the micro-expressions that give away human emotions. Emotient Your iPhone may know you, but does it truly understand you? It may get a chance to learn. Apple has purchased a company that specializes in reading human emotions using its face-tracking technology.       .  Emotient, based in San Diego, California, uses artificial intelligence algorithms to decipher the many micro-expressions that pass across your face. The goal is to interpret exactly what you're really feeling in real time. In the past Emotient's technology has been used by advertisers to read the emotions of people looking at their ads, by retailers who want to understand how shoppers feel in their stores and by doctors who want to gauge the pain levels of patients who can't express themselves. The company's CEO Ken Denman last year claimed the technology is 95 percent accurate . Facial recognition technology is going through something of a boom among tech giants, with artificial intelligence experts in high demand across Silicon Valley. Facebook already uses the technology to identify people in photos on its social network, and this week Mark Zuckerberg said he wanted to create an AI-enabled robot assistant that could recognize and welcome guests at the door. Google has thoroughly documented its own developments in image recognition and deep learning, which use algorithms to navigate and solve highly complex problems. The past four months have seen Apple snap up a number of companies with various niche specialties including speech technology, machine learning and motion capture. Add facial recognition and emotion reading to the mix, and Apple has a pretty comprehensive portfolio of artificial intelligence-related technology. This could point to virtual or augmented reality projects,  both of which would rely on a combination of these technologies. . Of course there's also the possibility that Apple wants to build the technology into future generations of its current products. A promotional video released by Emotient two years ago asked the question: "What if your devices could read your emotions and respond to them? This feels like something Apple's personal digital assistant Siri could really benefit from. 

Sunday, January 10, 2016

Prescription info

Good morning all,
I hope everyone is enjoying the mild winter thus far. No snow or ice makes me a happy camper!!
Important info to share today--
Lyon's Drug Store in Lonoke will fill your prescriptions and ship them statewide. You will have to arrange to pay the co-payment via debit or credit card. However, they will not charge shipping. For those of you who no longer drive, this is a viable option to having family members trek to Wal Mart, wait in line and then deliver your medicine.
Jump on the web and check out the drug store at: Lyonsdrug.com

If it sounds like something that will help you, give them a call.
Until tomorrow,
Dr. Janet

MORE REASONS TO LOSE SOME POUNDS

Calorie cutting may help older obese people with thinking problems Published January 08, 2016.  

Older obese people with mild cognitive impairment who lose a small amount of weight may see some improvement on tests of thinking skills, according to a new study. Mild cognitive impairment causes slight but noticeable declines in memory and thinking skills, and increases the risk of Alzheimer's or other forms of dementia developing later, according to the Alzheimer's Association. "Increased adiposity has been correlated with reduced volume in a number of brain regions," said lead author Dr. Nidia Celeste Horie of the University of Sao Paulo School of Medicine in Brazil. Calorie restriction has many benefits for humans, including reduced abdominal fat mass, and may also improve the resilience of synapses in the brain, she said. "The results should be reproduced in other settings before it is considered a standard recommendation," Horie said.  "At the moment, obese individuals should try to lose weight as young as they can, to protect health in general and the brain in particular, and obese elderly with mild memory problems should try to lose weight to improve comorbidities, knowing that at least it will not be harmful for cognitive skills and with luck they could be preventing dementia. The researchers divided 80 obese people over age 60 with mild cognitive impairment into two groups, one of which received usual medical care while the other also met in group nutritional counseling meetings for a year. The average age was 68. All the participants were advised to meet physical activity guidelines, including doing at least 150 minutes of moderate-intensity aerobic exercise or walking throughout the week, or if limited due to health conditions, aiming to be as physically active as possible. The nutritional counseling group also met about 28 times for one-hour sessions, which included advice on eating a diet rich in fiber, fruits, vegetables and whole grains, and on how to achieve a daily 500-calorie deficit. 

Saturday, January 9, 2016

NEW POSSIBILITIES FOR STROKE VICTUMS

Restoring lost movement from stroke may be possible, study suggests Published January 07, 2016.   

Scientists have long thought that motor function lost from a stroke can't be restored, but a new animal study suggests inducing a second stroke may make that possible. Researchers at Johns Hopkins University found that when they induced a second stroke near the region of a first stroke in mice, the rodents could grab food pellets with their once-disabled paws as well as they had pre-stroke. The study authors said they don't encourage inducing stroke in humans to reverse lost movement from a previous stroke. But, they argued in their paper that the results hint mammals' brains that have experienced stroke may be more "plastic" than originally thought-and that this conclusion may aid in the development of another therapy that would help this patient population. "If we can better understand how to reopen or extend the optimal recovery period after a stroke, then we might indeed change how we treat patients for the better," study author Dr. Steven Zeiler, Ph.D., an assistant professor of neurology at the Johns Hopkins University School of Medicine, said.  In a previous study, researchers at Johns Hopkins found that the optimal window for stroke recovery is seven days after the event has occurred, but in the current animal model, they found that a common antidepressant, fluoxetine, helped lengthen that window. Before the initial study, scientists believed that seven-day period was inflexible. "Our study adds new strong and convincing evidence that there is a sensitive period following stroke where it's easiest to relearn motor movements- a topic that is still debated among stroke researchers," Zeiler said in the release. 

Friday, January 8, 2016

HEALTHY HABITS ON THE 23RD


Be sure to keep in mind that we will be having a healthy habits get together at WSB on the 23rd of this month.  Please put this on your calendar and make plans to attend.  It is scheduled to begin at 10:00 o’clock.  If you are coming be sure to call Shelly and sign up and let her know if you need transportation.  Please let her know by the 21st.   Her phone number is:

501-664-7100  ext 233

We look forward to seeing as many of you as can attend.

Until tomorrow

Bob and Johnye

Thursday, January 7, 2016

SOCIAL INTERACTION-A WAY TO IMPROVED HEALTH

Strong social connections linked to better health By Agata Blaszczak Boxe Published January 05, 2016. 

Eating healthy food and exercising play important roles in health and well-being, but if you are feeling lonely, you may also want to consider reaching out: A lack of social connection may have a negative impact on your physical health, new research suggests. For example, older people ages 57 to 91 who felt socially isolated had more than double the risk of high blood pressure as those who didn't feel isolated, the researchers found. They noted that this increase in risk (of 142 percent) was greater than the increase in the risk of high blood pressure that comes with having diabetes, which was a 49 percent increase in this age group. Moreover, adolescents and teens ages 12 to 18 who felt socially isolated had a 27 percent increased risk of inflammation , compared with those who did not feel socially isolated, the researchers found. This difference is comparable to the 21 percent increase in the risk of inflammation that comes with physical inactivity among teens, the researchers said. "It is as important to encourage individuals to build broad and good social relationships and increase social skills, interacting with others" as it is to encourage them to eat a healthy diet and be physically active, said study author Yang Claire Yang, a professor of sociology at the University of North Carolina at Chapel Hill.  Indeed, the people in the study who felt socially connected to family or friends seemed to have lower health risks. For example, teens in the study who said they felt integrated into their social circles were 48 percent less likely to be obese than those who were not socially integrated, the researchers found. And older adults who were socially integrated were 54 percent less likely to develop high blood pressure than those who were not socially integrated. "It seems that being socially connected, having a decent-size social network and also gaining support from the network - the quality as well as the quantity of the relationships - matter a great deal," Yang said. In the study, the researchers looked at data from four large previous studies of people in the United States. Each study included between 863 and 7,889 people, whose ages ranged from 12 to 91. The researchers examined the association between the people's relationships with others and their blood pressure, body mass index , waist circumference and levels of C-reactive protein, a marker of inflammation. The findings suggest that it is specifically social connections, or the lack of them , that drive certain health effects, and not the other way around, the researchers said. "We have reason to believe that the relationship is strongly likely to be causal - from social [factors] to illness as opposed to the other way around,” Yang said. People should try to evaluate the state of their social connections on a regular basis, the researchers suggested. For example, they can ask themselves if they feel close to family members such as their parents, and if they feel that they are satisfied with the quality of their relationships with their family. If there are any aspects of their relationships that they feel should be improved, they should work on them, Yang said. 

Wednesday, January 6, 2016

SIMPLY AMAZING

Lucky dog gets a fancy fresh set of 3D-printed prosthetic legs Derby, a dog born with deformed front legs, gets a new pair of high-tech prosthetics that let him walk, run and sit like a regular pup. by Amanda Kooser,   January 4, 2016.  

Derby the dog is different from most of his peers. He was born with no front paws and small, deformed front legs. His mobility was very compromised until he came into the foster care of Tara Anderson, an employee at 3D design and printing company 3D Systems . We first met Derby in late 2014 when he got a set of 3D-printed prosthetics . He now has a brand new pair of front legs featuring a more advanced design. Derby's initial artificial legs were purposefully designed to keep him close to the ground in front. "Derby's first pair of prosthetics was not only a concept test for the feasibility of the overall design, it also started the process of acclimating Derby to a new elevation," 3D Systems noted in a December 29 update on Derby's progress. Derby's first prosthetics had a rounded designed. 3D Systems attempted to simply create a larger version of the originals to raise the pooch up to a normal height, but the result was too ungainly for Derby to use comfortably..  Anderson went back to the drawing board to create a completely new design for Derby's legs. "As we grew the design taller and taller, the structural needs changed," she said.  The winning result is a modified figure-8 pattern that has a central junction that flexes slightly like a modified knee. A Selective Laser Sintering 3D printer brought the prosthetics from concept into reality. The printer uses a laser to harden and bond together tiny grains of plastic. The same printing technology was used to create lightweight 3D-printed midsoles for New Balance shoes, so it has helped advance both human and canine locomotion. Derby took to the new design immediately and is now walking and running with a straight back at a normal dog height. "He's sitting like a real dog sits," his adoptive owner Sherry Portanova said . Derby isn't the first animal to benefit from advances in 3D printing. Last year, a goose named Ozzie received a 3D-printed leg , and an injured toucan named Tieta got a 3D-printed beak repair. 

Tuesday, January 5, 2016

IS YOUR BODY TRYING TO TELL YOU SOMETHING

3 cravings that are a sign of a health problem.  

We've all been there: That moment when you just need to have a burger (or a milkshake, or a bag of potato chips) and nothing else on earth will do. But why exactly do we have food cravings? And what do they mean? First, let's clear up a big myth. It's a popular belief that cravings are the result of nutritional shortfalls. Chocolate cravings are often blamed on low levels of magnesium, for example. But most experts say there's just not enough research to support this idea. "There is very little science-based evidence on food cravings linked to nutritional deficiencies," said Sharon Palmer, RDN, author of The Plant-Powered Life . "And if food cravings were related to something you need, then wouldn't you be craving kale or apples, not ice cream and French fries? Instead, people tend to crave foods that are rich in fats, carbs, and sugar. ( Especially sugar , according to a new study.) Even the popular chocolate theory falls pretty flat when you find out that an ounce of dried pumpkin seeds has more than twice the magnesium of an ounce of chocolate. But you don't see anyone hankering for pumpkin seeds. Plus, one study found that, even on a nutritionally complete diet, people still get cravings.  This doesn't mean that food cravings aren't real. It's just that your hankering for pizza is probably linked to emotional needs-seeking a comfort food that releases feel-good chemicals in the brain during a time of stress, for example-not nutritional ones.  Other studies show that cravings can crop up simply because you're on a restrictive or monotonous diet and want what you can't have. That said, there are some cravings that really do signal health problems. Here are three to look out for: Craving: Water Could be: Diabetes Excessive thirst is an early symptom of diabetes-but this isn't just the craving for water that hits when you finish a workout. This is far more pronounced thirst that's also typically coupled with excessive urination. If you have diabetes, extra sugar builds up in the blood, and your kidneys have to work extra hard to filter and absorb that sugar. But sometimes they can't keep up, so the extra sweet stuff is diverted into the urine. This means frequent pee breaks, which in turn leave you thirsty for more water. Craving: Salt Could be: Addison's disease We don't crave salt because we need more of it-in fact, most Americans are getting more than enough salt from their diets. (The only exception? Endurance athletes who can lose too much salt by sweating profusely.) For the rest of us, intense salt cravings could point to Addison's disease, in which the adrenal glands (the ones that sit on top of the kidneys) don't produce enough hormones. And these hormones are important: They include cortisol, which helps the body respond to stress, and aldosterone, which keeps blood pressure balanced. Left untreated, Addison's disease can make your blood pressure drop dangerously low-so see a doctor if you have a new, persistent, excessive craving for salty foods, especially if you're experiencing any of the other Addison's disease symptoms. Craving: Ice Could be: Iron deficiency Craving things with no nutritional value-ice, paper, clay, dirt-is a phenomenon known as pica.  And although these cravings aren't totally well understood by scientists, some studies have linked the desires with an insufficient supply of iron. One recent paper in Medical Hypotheses suggests that compulsive ice chewing increases blood flow to the brain, combatting the sluggishness caused by an iron deficiency. 

Monday, January 4, 2016

TO WEIGH OR NOT TO WEIGH-THAT IS THE QUESTION

7 things that happen when you stop weighing yourself By Holly Lebowitz Rossi Published January 01, 2016. 

Is stepping onto the scale part of your morning routine? How about post-workout? Before bed? All of the above? For some of us, weighing ourselves is a reassuring reinforcement that everything is on track (or close enough). But for others, there comes a time when the habit carries more burden than benefit, and so we say "enough. If you're ready to say sayonara to the scale, what will happen next? Read on for 7 things to watch for. Your other senses (of self) will heighten ? Breaking the scale habit can reorient the way we see ourselves, shifting the ways we define our bodies and our health. Stopping weigh-ins, many people "become more internally directed," said Marsha Hudnall, president and co-owner of Green Mountain at Fox Run, a women's retreat center in Ludlow, VT, that offers weight loss programs that are not based on traditional dieting. Instead of judging food or fitness choices against a number on the scale, people start to notice other cues their bodies give them, including hunger, musculoskeletal comfort, and energy levels. "They make choices based on what they're feeling like," Hudnall said, "It's not about achieving a specific goal. "Scales create an artificial sense of confidence, and they can also crush it," said Jennie, 47, who stopped weighing herself in her 20s after years spent "in a constant worry" about her weight. Her key to maintaining a relatively consistent body weight over the years has nothing to do with the scale, but involves following a personal set of rules that includes a diet of mostly whole foods, exercising more days each week than not, learning to read her hunger cues and cut out mindless eating , and practicing self-acceptance. "I know there are people who truly struggle with their weight, but most women I know are constantly battling the same five, ten, or fifteen pounds, losing five and eventually gaining back ten," she said, "Those pounds don't matter. Most people don't even notice them. The most attractive quality in a person-male or female-is confidence. (Make YOUR well-being a priority this year! Join Prevention and other leading minds in health & wellness for our annual R3 Summit .) You'll feel freed of a burden For many of us, the scale is a tyrant, and it never has anything good to say. Hudnall sees hundreds of women each year who tell a similar story: when they're up a couple of pounds, the shame spiral starts-along with its toxic companion, emotional eating. If they've lost a pound or two, they feel good, but then might find themselves justifying extra treats or skipped workouts. Stepping away from the scale can be permission to let go of the emotional roller coaster. "You might find it takes the pressure off, and it's a kind of relief-you can focus on the good things you're doing, and forget about that number," said Katherine Zeratsky, a registered dietitian nutritionist at Mayo Clinic in Rochester, MN. You'll define your health by different sets of numbers Some in the medical research community identify a condition called metabolically healthy obesity to describe people whose body mass index (BMI) or weight is technically overweight or even obese, but who are healthy by several other important measures, including insulin sensitivity, blood pressure , and cholesterol levels . Regardless of whether you fall into this metabolically healthy category or not (ask your doctor), Hudnall said these factors are far more indicative of overall health than the numbers on the scale-and potentially life-saving. When you make healthy choices, "you can see dramatic, long-lasting changes in those numbers," she said. Healthful behaviors like sensible eating and consistent exercise might also yield positive, non-numbers-based results like better sleep, confidence to try new things, and an easier time doing everyday activities like bending down to tie your shoelaces. You'll need to watch out for withdrawal The siren song of the scale will likely continue to warble after you've made the decision to stop weighing yourself. "It's a process, like with any other habit," said Hudnall. She suggests approaching the withdrawal period as a phase to pass through on your way to freedom from the restrictiveness of self-weighing. Don't go cold turkey either, she urges-slow down daily weigh-ins to once a week, then once a month before asking yourself to give up the scale altogether. You may gain weight A two-year study by Cornell University researchers found that, especially for men, daily weigh-ins were the most effective predictors of who would lose weight and keep it off over time. Researchers believe that the daily weigh-ins reinforced positive behaviors and provided motivation for participants to keep up the good work. "We think the scale also acts as a priming mechanism, making you conscious of food and enabling you to make choices that are consistent with your weight," said David Levitsky, a nutrition and psychology professor and the paper's senior author. Women who participated in the study also lost weight with regular weigh-ins, but far less than the male participants. You might like your body more Adolescent and young adult women might- might -lose weight with regular self-weighing (see above), but they may also pay a big price when it comes to self-esteem, body image, and eating disorder risk, according to a study from researchers at the University of Minnesota, who used data from the longitudinal study Project Eat along with newly collected data from more than 1,800 adolescents and young adults. Eighty percent of the participants who said they regularly self-weigh reported dangerous weight-control behaviors including skipping meals, using food substitutes, smoking more cigarettes, or more extreme behaviors like using laxatives or diuretics, or vomiting after eating. Carly Pacanowski, the senior researcher on the study, cautions that body dissatisfaction and excessive concern with body weight are two major predictors of disordered eating. "If you find you already place undue attention on your weight and body's appearance, frequent self-weighing may not be the best strategy for you to control your weight," she said, "Discussing your concerns with a registered dietitian or other health professional is a good idea so that they can help you find a way to manage your health. You might decide you made a mistake The fact is, stepping off the scale isn't for everyone. After giving it a genuine try, some people decide the change just doesn't work for their health and well-being. "For some, the scale can be very motivating, something that helps keep them on track," said Zeratsky. Amy, age 45, agrees. "Over the past several months I've stopped weighing myself daily-or even weekly-for the first time in 20 years," she said. "But it's not working for me. I'm the kind of person who eats fairly healthy but then goes on a sweets or treats binge. I need the daily check-in so I can get a handle on things before the 'cheating' gets too out of hand. 

Sunday, January 3, 2016

WANT TO IMPROVE YOUR HEALTH-GET A PET

How pets save us billions every year in health care costs (no wonder tails are wagging) By Robin Ganzert Published December 31, 2015.  

In times when the state of America's health care is very much uncertain in light of recent legislative changes and the robust national debate of late, a new scientific study has emerged quantifying an exciting relationship between pet ownership and decreased health care costs. Most of us know that there is a powerful, positive relationship between pet ownership and well-being. The 2015-2016 American Pet Products Association National Pet Owners Survey reports that 65 percent of U.S. households own a pet, amounting to 79.7 million homes. This is unsurprising considering companion animals provide their human handlers with senses of purpose, consistency and unconditional love. But a new report by the Human Animal Bond Research Initiative (HABRI) Foundation highlights and quantifies the healthcare savings resulting from pet ownership, in real dollars with meaningful economic impact. The diverse health benefits associated with pet ownership are familiar to the public and include both physical and mental aspects, such as decreased blood pressure, elevated mood, reduced feelings of stress or anxiety and even recovery from post-traumatic stress disorder. The benefits of the bond with "man's best friend" are perhaps most familiar, but studies suggest interactions with different animal species can yield boosts in mood and physical wellbeing. The literature on stress reduction in animal interaction cites the impact of dogs and cats, but also contact with animals such as goats and horses. An eye-opening Purdue University study concluded a positive outcome of animal therapy for Alzheimer's patients residing in long-term care facilities. The findings observed that placing an aquarium in the facility boosted patient food intake, and reduced the need for, and in turn, the costs of nutritional supplementation. And, American Humane Association is spearheading a current clinical trial revealing that animal-assisted therapy has significant impact in the treatment of children with cancer. While the positive relationship to human health and the interaction of animals and animal therapy is well-known, until the new HABRI report, no source connected the dots to actual cost savings. Moreover, HABRI's study quantifies the healthcare savings resulting specifically from two main benefits of pet ownership. First, the report highlights a relationship between pet ownership and decreased medical appointments as compared to non-owners. HABRI conservatively estimates reduction in physician office visits produces savings of about $11.4 billion per year as compared to non-pet-owners. That's billions saved thanks to man's best friend. Second, the report quantifies the impact of lower obesity rates among dog owners who frequently walk their pets. Research shows one-fifth of pet owners (23 percent) walk their dogs five or more times per week. The incidence of obesity among people who regularly walk their dogs is five percent lower than non-pet owners, which decreases U.S. healthcare spending by $419 million per year. Millions more saved thanks to man's best friend. Considered jointly, these findings, resulting from the reduced frequency of physician office visits and fewer obesity treatments, amount to a whopping total annual savings of nearly $12 billion , perhaps even greater when further data is available. A staggering nearly 7.6 million homeless companion animals enter animal shelters nationwide every year, tragically with 2.7 million of these potential pets euthanized. Saving an animal life with health improvements and cost savings for the owner-now that's something to wag your tail about! 

Saturday, January 2, 2016

THINGS AREN'T ALWAYS WHAT THEY SEEM

7 'healthy' foods that really aren't By Lacie Glover Published December 30, 2015.  

Eating well isn't always easy, especially when it's time to separate fact from fiction on food labels at the grocery store. Food packaging in grocery stores frequently includes the words "gluten-free" or "natural," signaling that what's inside is healthy. But do these buzzwords really mean a food is healthy, or is it just advertising? "The food industry tends to manipulate what is healthy," says Lon Ben-Asher, a registered dietitian nutritionist with Pritikin Longevity Center & Spa in Miami. The term "natural" has no legal definition, and gluten-free or fat-free foods aren't necessarily healthier than similar products with gluten or fat. Food manufacturers often add sugar or salt to enhance flavor when fat is removed to make such products, Ben-Asher says, and these processed versions often have more calories than their full-fat counterparts.  . How can you avoid these traps? Stick to whole, natural foods that are hearty as well as healthy, advises Ben-Asher, and limit your consumption of packaged foods. Here are seven cases where you'd be better off saving your money.  1. Quinoa chips Quinoa is one of the trendiest health foods right now, so it's not surprising the grain has begun to show up in the form of chips and pastas in grocery aisles. To make quinoa chips, the grain must first be milled into flour, which removes the beneficial fiber and protein; some quinoa chips are baked, but others are fried in oil before salt is added. "So they took a whole grain that has a significant amount of vegetable protein and dietary fiber, and turned it into a highly-addictive, high-calorie food like chips, loaded with salt and fat," Ben-Asher says. Try this instead: Have some hummus with fresh vegetables, Ben-Asher advises.  2. Portioned snacks If you're trying to lose weight, you probably know portion control is key, but 100-calorie prepackaged snacks offer little in the way of nutrients such as fiber, protein, vitamins and minerals. "These items are usually not as nutrient rich as 100 calories of fruits, vegetables or whole-grain foods," says Lisa Dierks, a registered dietitian nutritionist with the Mayo Clinic Healthy Living Program. The 100-calorie packages aren't all bad, but don't assume that just because a food is low in calories, it's good for you. Try this instead: Have a portion of almonds- about 23 of them for 161 calories, Dierks says. The protein and fat will keep you feeling fuller longer than those empty-calorie snacks will.  3. Superfood smoothies It can be tempting to opt for one of those thick fruit-and-vegetable juices advertised as "superfoods" that usually sit in a cooler near the real fruits and vegetables. But don't think of them as a substitute for the munchies. "Some of the drinks can average almost 400 calories per 16 ounces, so this is fine if you are missing a meal, but not so great as a snack," says Dierks. Try this instead: "Fresh fruits and vegetables are an easy first choice," Dierks says.  4. Energy bars By definition, calories are units of energy, and calories may be all you're getting with many energy bars. While most do contain modest amounts of protein and fiber, they also often contain as much sugar and calories as a candy bar- with less flavor. Try this instead: Pick up a box of green tea, and sip away during your energy slump.  5. Prepackaged deli meats A turkey sandwich for lunch always seems like a healthy option, but not when that turkey is loaded with excess sodium, as most deli meats are. Too much sodium can increase your blood pressure and lead to heart disease, so check the levels before you buy. "A low-sodium food, in general, will have fewer micrograms of sodium than calories per serving," says Robert Vogel, a cardiologist and clinical professor of medicine at the University of Colorado. Try this instead: Pick up low-sodium varieties of your favorite packaged deli meats, or order directly from the deli counter.  6. Agave nectar Agave is often favored by people looking for a healthy alternative to table sugar, but it's still added sugar, which most of us get too much of anyway. Worse, agave nectar has more calories per teaspoon than table sugar- 21 vs. 16- so if you use it regularly, you'll really increase your calorie intake. If 5 little calories per day doesn't sound like much, consider this: Over the course of a year, you could pack on a half-pound of fat from the added sugar of those five calories. Try this instead: Skip sugar in your coffee and cereal altogether, or cut it in half. Top cereal with fruit to satisfy your sweet tooth.  7. Skim milk Many people switch from whole milk to skim when trying to cut calories, but current guidelines suggest not going lower than 2%. Milk contains vitamins A, D, and E, which are all fat soluble, meaning they can't be absorbed without some dietary fat to cling to. Not only does taking out the fat remove some of those vitamins, but the remaining nutrients can't be absorbed by the body. Try this instead: Trade your skim milk for 2%. Food labels can be misleading and confusing. Sticking to simple, whole foods will provide you and your family with the most nutritional benefit. If you do choose a processed or packaged food, check that label carefully: Be sure it's worth your money- and worth putting in your belly.