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HIGHLIGHTS
Welcome to THE ISLAND
Check Up
Healthy Hobbies Families Can Enjoy Together
We are proud to bring you this magazine, which is mailed in 12 local editions to a total of over 100,000 homes. Our company, Long Island Media Group, has been publishing since 1953 and offers an array of print and digital advertising opportunities and services.
The Warning Signs
Health and wellness has always been very significant, however, recently more than ever it seems to be front and center in all of our lives. There is much more to one's well-being than just the physical aspect and we hope you can benefit from the many articles throughout this publication! Visit www.longislandmediagroup.com/ticu to view all 12 editions. Want information regarding advertising with us? Call 631.226.2636 or email info@longislandmediagroup.com!
Of A Heart Attack A Healthy Lunch Courtesy Of Vegan Dining Sound The Fiber Alarm! Most Of Us Need More Of It Make Vet Visits Easier For All Involved
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PUBLISHED BY LONG ISLAND MEDIA GROUP Publisher: Jeff Lambert • Art Director: Josh Marlowe Editor: Felicia Edwards • Marketing Manager: Noelle Stanuch 565 Broadhollow Road, Suite 3, Farmingdale, NY 11735 631.226.2636 • info@longislandmediagroup.com www.longislandmediagroup.com/ticu
Copyright © 2022 by Long Island Media Group, LLC. All rights reserved. Reproduction in whole or in part without permission is prohibited. The publisher will not be responsible for errors in advertising beyond the cost of the space occupied by the error, and such responsibility, if any, shall be limited to the first use of advertising, in the case of repeated use. The publisher reserves the right to edit or reject any advertising at its sole discretion. The advertiser shall represent that all artwork and copy provided by the advertiser is owned by the advertiser, and it has the right to utilize such in this publication.
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Healthy Hobbies Families Can Enjoy Together Hobbies can bring people together, which makes them an ideal outlet for families who want to spend more time with one another. Families on the lookout for hobbies they can enjoy together can consider the following activities. • Hiking: Hiking is a family-friendly activity that’s free and ideal for individuals who also want to turn over a healthy leaf as the new year dawns. The cardiovascular benefits of hiking are welldocumented and include lowering hikers’ risk for serious ailments, including heart disease, but the exposure to nature that hiking provides can benefit entire families. A study published in the journal Landscape and Urban Planning found that hiking can help to reduce feelings of anxiety. Hiking trails run the gamut from flat trails that are ideal for families that include young children to more challenging trails that require a little climbing. • Cycling: Cycling is another healthy, family-friendly hobby. The experts at MD Anderson Cancer Center note that cycling builds muscle, helps people maintain a healthy weight, releases endorphins that can make it easier to relieve and manage stress, and improves balance. Both adults and children can reap those rewards. When cycling with young children, parents can look for flat cycling paths that won’t discourage kids or require them to do more than their bodies can handle. Older children and teenagers can handle more challenging paths, and parents of children in these age groups can even consider incorporating mountain biking into their cycling routines. • Cooking: There are plenty of family-friendly hobbies that can be enjoyed at home. Cooking is one such hobby, and it can have some surprising benefits for youngsters. According to Nemours KidsHealth®, cooking can be a great way for parents to reinforce basic math skills. Older kids who don’t need such
lessons can benefit from cooking with their parents by learning to prepare nutritious meals that can lay the foundation for healthy eating habits throughout adulthood. • Painting: Painting together as a family can benefit both adults and children in unique ways. Harvard Medical School notes that studies have found that artistic expression can help people with depression and anxiety. Young children, including preschoolers, also can benefit from painting, which helps them develop both their fine and gross motor skills and improves hand-eye coordination. Parents of adolescents should know that painting has also been found to be a productive outlet for teenagers to express themselves, and can boost confidence and self-esteem.
Prepare Your Favorite Foods With Nutrition In Mind Beloved dishes and comfort foods share some common elements, notably their flavor and ability to quell hunger pangs. However, those creamy mac-and-cheese recipes or buffalo wings also may share some less savory characteristics, including a lack of nutrition. Various popular dishes are made from ingredients that are high in saturated fats and calories. In fact, Nutritionix, a nutritional information reporting company, indicates the average one-cup serving of homemade macaroni and cheese measures in at 510 calories, with 29 grams of total fat and 16 grams, or 80 percent of the total daily recommended value, of saturated fat. Certain foods also may be cooked through less healthy techniques, such as frying, but rest assured that being fit and healthy doesn’t mean having to give up on tasty comfort foods. Just about any recipe can get a healthy makeover. Consider these cooking tips that can make popular dishes a little more nutritious. Use An Air Fryer Frying makes everything from chicken to fries to sliced vegetables more delectable, but with that crispy coating and juicy interior comes the addition of fat and calories. Healthline says a small baking potato contains 93 calories and 0 grams of fat. The same amount of French fries contains 319 calories and 17 grams of fat when fried. Air fryers can simulate the benefits of deep frying without the negative side effects. An air fryer uses heat and air to mimic the results of deep frying with little-to-no oil.
Swap Mayonnaise Or Sour Cream For Greek Yogurt Potato salads and cole slaws are prized for their creamy and tangy flavors. These sides can be made more nutritious by replacing mayonnaise with a thick Greek yogurt as the base of the dressings. Greek yogurt adds live and active cultures that can improve gut health, and the yogurt also will cut down on the calories and fat in the recipe. Greek yogurt also can be used in onion or vegetable dips for snack platters.
Ditch The Cream Thick and tasty dishes like fettuccine alfredo involve the use of cream. Using low-fat milk that’s thickened with flour or cornstarch instead of cream can make such dishes a little healthier. Thickened low-fat milk trims more than 680 calories and 53 grams of saturated fat per cup off of recipes that call for heavy cream, according to EatingWell.com.
Taste Before Seasoning Replace salt with other herbs and spices that can add flavor without extra sodium. In addition, always taste the recipe before adding more salt, as it very well may be fine without it, suggests Harvard Medical School. Tweaking recipes can make it possible to enjoy your favorite foods without sacrificing nutrition.
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Healthy Soup Offers Many Different Benefits Food is a critical component of healthy living, helping people to reduce their risk for illnesses and even helping them to overcome colds and other ailments. The properties of soup, for example, can chase away chills and offer other benefits. Soup is hydrating, and the ingredients included in the recipe may be able to do everything from tame coughs to reduce mucus to boost the immune system. This recipe for “Navy Bean and Collard Greens Soup” courtesy of John La Puma, M.D., ChefMD, includes collard greens. When one chops or chews collard greens, he or she gets the powerful, helpful chemicals isothiocyanates and indole-3carbinol. They can help the liver produce enzymes that detoxify cancer-causing toxins in the body. In addition, the soup includes tofu, which will adopt the flavor of other ingredients and add a form of lean protein along with the beans.
Navy Bean And Collard Greens Soup Serves 4
3 cups vegetable broth, such as Pacific Organic brand 4 cups coarsely chopped stemmed collard greens, preferably organic (1 bunch 10 to 12 ounces) 1 1⁄2 cup packaged julienned (matchstick) carrots 1 1⁄2 teaspoons chili garlic puree or chili paste with garlic 1 (12 ounce) package extra firm tofu, cubed in bite size pieces 1 (16 ounce) can unsalted navy beans, drained 1⁄4 cup grated Romano cheese
Directions
Combine broth, collard greens, carrots, and chili garlic puree in a large saucepan. Bring to a boil over high heat. Reduce heat; cover and simmer 10 to 12 minutes or until greens are nearly tender. Stir in tofu and beans; cover and simmer 5 minutes or until vegetables are tender. Ladle into shallow bowls; top with cheese. Tips: Great northern or cannellini beans may replace the navy beans and Swiss chard may replace the collard greens if desired. Also, look for chili garlic puree or chili paste with garlic in the ethnic section of the supermarket. Because the beans are unsalted, there is no need to rinse them before adding to the soup.
Carrots: A Great Source Of Vitamin A According to the World Health Organization, an estimated 250 million preschool children are vitamin A deficient. That's a significant concern, as children who are not getting enough vitamin A are at greater risk for severe visual impairment and blindness. Vitamin A deficiency also increases a child's risk of severe illness, and even death, from common childhood infections, including diarrheal disease and measles. The WHO notes that breast milk is a natural source of vitamin A and urges mothers of infants to breastfeed to ensure children get ample amounts of vitamin A. Parents of older children can look to various healthy foods to make sure youngsters are getting enough vitamin A. The National Institutes of Health notes that foods such as sweet potatoes, carrots and fortified cereals typically contain substantial amounts of vitamin A. The U.S. National Library of Medicine reports that various animal products, including meat, fish, poultry, and dairy products, also contain significant amounts of vitamin A. Parents can speak with their children's pediatricians to determine the healthiest, most effective ways to ensure their youngsters are getting enough vitamin A. www.longislandmediagroup.com/ticu
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The Warning Signs Of A
MARCH 2022
4 Common Heart Conditions
Heart Attack An umbrella term that encompasses various conditions, cardiovascular disease, or CVD, is a formidable foe. According to the World Health Organization, cardiovascular diseases claim the lives of 17.7 million people across the globe every year, accounting for 31 percent of all deaths worldwide. If CVD statistics are alarming, then it’s important to note that many premature deaths related to CVD can be prevented. While the WHO notes that four out of five CVD deaths are due to heart attacks and strokes, men and women who learn to recognize the warning signs of heart attack may be able to get help before things escalate. In fact, the American Heart Association notes that many heart attacks begin slowly with mild pain or discomfort. By paying attention to their bodies and learning to recognize these warning signs, men and women may be able to get help before heart attacks claim their lives. • Chest discomfort: Discomfort in the center of the chest that lasts more than a few minutes or goes away and comes back is a telltale sign of heart attack. The discomfort may feel like pressure in the chest, squeezing, fullness, or pain. • Discomfort in the upper body: Discomfort in areas of the upper body that are not the chest also may be a warning sign of heart attack. The AHA notes that such discomfort or pain may occur in one or both arms, the back, neck, jaw, or stomach. • Shortness of breath: Shortness of breath may be an early warning sign of heart problems. The AHA notes that this may or may not be accompanied by discomfort in the chest. • Additional signs: The AHA notes that some people suffering from a heart attack may break out in a cold sweat, experience nausea or begin to feel lightheaded.
Are Symptoms Different For Men And Women? Symptoms of heart attack tend to be different for men and women. While the most common symptom for both men and women is chest pain or discomfort, women are more likely than men to experience additional symptoms. Women are more likely to experience shortness of breath, nausea/vomiting and pain in their backs or jaws.
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Cardiovascular disease is the leading cause of death across the globe. According to the World Health Organization, an estimated 17.9 million people die each year from cardiovascular diseases, which are a group of disorders of the heart and blood vessels. The sheer volume of deaths caused by heart disease each year suggest there’s little people can do to avoid it. However, the Canadian organization Heart & Stroke notes that healthy behaviors like eating a heart-healthy diet and exercising regularly can help individuals delay the onset of heart disease by as much as 14 years. Education is another valuable asset in the fight against heart disease. Individuals who are aware of common heart illnesses can discuss them with their physicians and take measures to reduce their risk. 1. Angina: Heart & Stroke notes that angina is another word for chest pain. The discomfort associated with angina, which can feel like squeezing, suffocating or burning, is caused by a temporary disruption in the flow of blood and oxygen to the heart. Though angina symptoms typically do not last long, they are considered warning signs for heart attack and should be discussed with a physician immediately after they appear. 2. Atherosclerosis: Atherosclerosis is characterized by the buildup of plaque on the interior wall of an artery. That buildup makes the walls of the artery thick and hard, thus restricting the flow of blood, and can potentially contribute to a blockage. The experts at Johns Hopkins Medicine note that risk factors for atherosclerosis include high cholesterol, high blood pressure, obesity, and a poor diet that includes lots of saturated fats. Atherosclerosis can cause angina, though many individuals with the condition experience no symptoms until it has reached an advanced stage. Blockages in the leg may cause cramping when exercising or walking, while those in the arteries of the heart can cause heart attack. Blockages that develop in the brain can cause stroke. 3. Cardiomyopathy: The Centers for Disease Control and Prevention notes that cardiomyopathy often EDITION FIVE
goes undiagnosed, making it hard to determine just how common the condition is, but the CDC estimates that as many as one in 500 adults have cardiomyopathy. Cardiomyopathy is a disease of the heart muscle that makes it harder for the heart to pump oxygen-rich blood to the body at optimal capacity. Heart & Stroke notes that cardiomyopathy can lead to heart failure. Early stages of cardiomyopathy may not produce any symptoms, but as the disease gets worse individuals may experience fainting, irregular or rapid heartbeats, light-headedness, and swelling of the hands and feet, among other things. 4. Coronary artery disease: Heart & Stroke notes that coronary artery disease (CAD) is the most common form of heart disease. CAD occurs when one or more of the coronary arteries narrows or becomes blocked. CAD causes damage or disease to major blood vessels that supply blood, oxygen and nutrients to the heart. Certain risk factors for CAD, such as age, are beyond individuals’ control. However, many risk factors are within a person’s control. Individuals can speak to their physicians about how to maintain a healthy blood pressure and a healthy weight, limit stress, and reduce their cholesterol, all of which can lower risk for CAD.
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Life’s WORC Celebrates 50 Years Of Changing Lives
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Opening hearts, doors and minds...
For 50 years.
Life’s WORC has provided comprehensive services and support to people with developmental disabilities and autism and their families in Queens, Manhattan, Nassau and Suffolk Counties for the past 50 years. Founded in 1971 by Victoria Schneps Yunis to ensure a better life for people with intellectual and developmental disabilities, today Life's WORC supports more than 2,000 people across our residential locations, community programs, Trust Services and The Family Center for Autism.
1501 Franklin Ave., Garden City, NY 516.741.9000
www.LifesWORC.org/Celebrate50
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In 1971, a compassionate, driven woman organized a picket line to protest the deplorable living conditions for over 5,000 residents in the Willowbrook State School in Staten Island, NY. At the time, Willowbrook was the nation’s largest institution serving children with development disabilities, and it had fallen into massive disrepair due to budget cuts. That woman was Victoria Schneps Yunis. Her daughter Lara had been diagnosed with severe brain damage at an early age, and as a result she was among Willowbrook’s residents. Victoria and others advocated vigorously for the rights of the Willowbrook residents. One year later, their advocacy would result in a scathing investigative news report by television reporter Geraldo Rivera. His “Willowbrook: The Last Great Disgrace” report exposed the institution’s horrendous conditions, igniting widespread public outcry and ultimately forcing Willowbrook’s closure. For Victoria, this closure was just the beginning, and her efforts would result in the founding of an organization with a far-reaching impact and a far different mission for people with intellectual and developmental disabilities and autism. That organization would come to be known as Life’s WORC, which purchased its first group home in Little Neck, Queens, a few years later. Its first residents were former Willowbrook residents. Throughout decades that followed, Life’s WORC expanded its reach and opened more group homes. There are now 45 beautiful residences located in Manhattan, Queens, Nassau, and Suffolk. Each home is maintained to the highest safety and health standards. Life’s WORC residents benefit from a person-centered approach, providing clinical services, emotional care and other supports needed for their personal fulfillment and wellbeing today and into the future. To
complement its Residential Services, Life’s WORC offers Behavioral Analysis Services, Community Habilitation, Customized Employment Services, Day Habilitation, School-Based Services, and Respite and Family Support Services. In the early 2000s, Life’s WORC’s growth prompted a relocation of its headquarters to larger facilities in Garden City, NY, and its Day Habilitation program expanded to six locations. The organization’s next major milestone came in 2015 when it opened the Family Center for Autism. With its inclusive environment and robust programming, the Family Center for Autism is a social, recreational, and educational resource for individuals of all ages who can access programs ranging from art, camps, culinary, sports and fitness, to music and movement, science and technology, salon and spa, trade skills, and family respite. Most recently, Life’s WORC added Trust Services to its comprehensive list of offerings. Working closely with attorneys, family members and benefactors, Life’s WORC’s experienced trust professionals establish and manage supplemental needs, self-settled, third-party, and surplus income trusts providing financial protection for people with intellectual disabilities, traumatic brain injuries, and autism. These trust services are now meeting the needs of over 300 people with trusts valued in excess of $7 million. Today, in its 50th Anniversary year, Life’s WORC has an annual operating budget of over $60 million and supports over 2,000 people. This budget is meticulously managed by its well-respected Board of Directors, led by Chair Lynne Koufakis, and its Chief Executive Officer Janet Koch, who previously served as Life’s WORC’s Chief Financial Officer. Victoris Schneps Yunis remains a vital advocate for Life’s WORC and those it serves, holding the distinction as Honorary Board Member. Geraldo Rivera, whose impassioned report earned him a Peabody award, is honored by Life’s WORC each year at its Annual Geraldo Rivera Golf Classic. To learn more about Life’s WORC and support the organization in its golden anniversary, visit www. LifesWORC.org/Celebrate 50.
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A Healthy Lunch Courtesy Of Vegan Dining Veganism is marked by a choice to abstain from the use of animal products, including in one’s diet. It is different from vegetarianism because vegetarians may consume some animal products, namely eggs, milk and honey, while vegans will not. There are many benefits to adopting a plant-based diet. Over the last several years, scientists have discovered veganism may be linked to a healthier heart, lower blood pressure, weight loss, and reduced risk of cancer. It also may help minimize risk of stroke. However there is still much research to be done. Anyone looking for flavorful plant-based recipes can try this recipe for “Spinach and Mushroom Pita” from “The Mediterranean Diet Cookbook” (Rockridge Press) from the editors of Rockridge Press. This easy pita can make a healthful lunch full of freshness and flavor.
Spinach And Mushroom Pita Serves 2 2 cups baby spinach leaves 1 small red onion, thinly sliced 1⁄2 cup button mushrooms, sliced 1⁄2 cup alfalfa sprouts 1 tomato, chopped 1⁄2 small cucumber 2 tablespoons olive oil Juice of 1 lemon Sea salt and freshly ground pepper, to taste 2 whole-grain pita pockets Cherry tomatoes, cucumbers and avocado can be added if desired.
Directions Combine all the vegetables, olive oil and lemon juice in a bowl, and season with sea salt and freshly ground pepper to taste. Toss the salad until well mixed. Stuff the vegetable mixture into the pita pockets and serve immediately. Note: Increase the potential health factor by selecting organic produce whenever available.
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• May need pain medication after surgery Our advanced technology allows our doctors to see • Expensive, and co-pays and co-insurance may be significant, time the exact location in the knee where the medications, greatest • • need extensive time off work. damage is. This is done throughMayspecial imaging called flouroscopy. Once the affected area is located, FREE Screening Available! an FDA-approved viscosupplementation gel is injected at the exact point where it will do the most We offer a limited number of FREE knee good. From there, the healing process begins. The screenings each month. But spaces are limited and gel bonds with the existing natural fluid in the knee inflammation in thewe joint. Most patients feel Osteoarthritis Explained... Our Treatment is Non-Surgical! fill and up fast so encourage you to schedule your improvement quickly and can resume activities they to create a lubricating and cushioning layer in the hadn’t previously been able toscreening do because of the NOW! (469) 399-5675 complimentary Osteoarthritis is alsobones. known as degenerative Our treatment has beenswelling thoroughly tested by the knee between the Thisjoint reduces pain, pain. • •
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disease and is the most common type of arthritis. When osteoarthritis occurs, the surface layer of cartilage around the knee breaks down and wears away. The bones that connect at the knee joint then rub together with no cushion resulting in pain, swelling, and loss of motion in the joint. While the disease can progress quickly, in most people it develops gradually over a period of years.
FDA over many clinical trials and is designed specifically for those with knee pain. Its effectiveness is proven and is improved through the use of state-of-the-art live motion fluoroscopy which allows doctors to see exactly where the problem is occurring.
We offer FREE screenings, but spaces are limited and fill up fast so call today to schedule your complimentary screening.
Osteoarthritis is Not Your Fault...
It’s not your fault that you have osteoarthritis. There are many reasons why this disease afflicts people. Heredity can be a major cause of osteoarthritis. If a parent or grandparent had it, it may be passed down to you. Other reasons for developing osteoarthritis include:
Here's How Our Treatment Works...
Our advanced technology allows our doctors to see the exact location in the knee where the greatest damage is. This is done through special imaging called flouroscopy. Once the affected area is located, an FDA-approved viscosupplementation gel is injected at the exact point where it will do the most good. From there, the healing process begins. The gel bonds with the existing natural fluid in the knee to create a lubricating and cushioning layer in the knee between the bones. This reduces pain, swelling
About Arthritis Knee Pain Centers
Our doctors at Arthritis Knee Pain Centers have decades of experience and are invested in utilizing the most cutting-edge technologies and methodologies to serve their patients. Through their experience they can customize a treatment plan that’s right for you. The Arthritis Knee Pain Centers offers hope and healing for your knee pain.
FREE Screening Available!
We offer a limited number of FREE knee screenings each month. But spaces are limited and fill up fast so we encourage you to schedule your complimentary screening NOW! 1-833-489-1538 (469) 399-5675
CALL NOW! (469) 399-5675
• Being overweight (medical factors can impact this, not just over-eating) • Aging (wear and tear) • Joint injury (falls, sport injuries) • Joints aren’t properly aligned or are imbalanced • Genetic defects in the joint cartilage • Undue stress on joints from work, sports, etc.
offer FREE screenings, but spaces are CallWe (469) 399-5675 today limited and fill up fast so call today to www.ArthritisKneePain.com schedule your complimentary screening. �/� Covered by an(469) insurances d most CALL NOW! 399-5675 �NOW! Medic CALL ar� 1-833-489-1538
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Did You Know?
Alleviate Everyday Aches And Pains
Health care professionals indicate that caffeine appears to be safe for the majority of healthy adults when it’s consumed in moderation. The Mayo Clinic notes that up to 400 milligrams of caffeine per day, which is roughly equivalent to the amount found in four cups of coffee, is considered safe for most healthy adults. However, individuals should be careful of certain forms of caffeine. According to the U.S. Food and Drug Administration, caffeine in powder or liquid form can provide toxic levels of the stimulant. And it doesn’t take much to reach such levels, as the Mayo Clinic reports that a single teaspoon of powdered caffeine can contain as much of the stimulant as 28 cups coffee. That much caffeine can contribute to serious health problems and possibly death.
Pain occurs for a variety of reasons. Pain may be a byproduct of overuse of a particular part of the body, or it could signal an underlying illness or condition. Sometimes injury is at the heart of aches and pains. Daily aches and pains may be seen as a normal byproduct of aging, but that does not mean aging individuals should simply accept pain. In fact, daily discomfort can be remedied with some relatively easy techniques.
Why Breakfast Still Matters Many adults recall being told "breakfast is the most important meal of the day" when they were youngsters. Though the accuracy of that phrasing hinges on what people eat during their morning meal, scientific evidence supports the notion that breakfast is important to overall health. A study published in the Journal of Physiology found that eating breakfast decreased the activity of genes involved in insulin resistance and increased the amount of sugar taken up by the cells. Those two results suggest that eating breakfast could help protect against chronic illnesses, including type 2 diabetes. As important as breakfast can be, more important is what individuals eat for breakfast. Various cereals contain a significant amount of added sugars, which the Mayo Clinic notes have been linked to a host of adverse health effects, including weight gain, increased triglyceride levels and tooth decay. In 2019, registered dietitian nutritionist Sharon Collison told Time magazine that a morning meal that contains protein, whole grains, healthy fat, and a fruit or vegetable can increase satiety and reduce risk for snacking later in the day. In addition, such a breakfast should provide significant amounts of fiber, vitamins and minerals that can benefit both short and long term health.
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• Get moving. Lower back pain is common among adults, and most often appears when individuals are in their mid-30s and 40s. Strength training and cardio exercises can remedy this pain because these activities increase blood flow and help build core muscles, which support the spine. Support can alleviate pressure on the discs in the back. Exercising also will build strength in other areas of the body and support joints. • Practice good posture. Sitting and standing with optimal posture can help the body feel better. The body is designed to stand in a “neutral” position that stacks the pelvis, head and torso, according to DMC Healthcare. When posture is out of whack, this puts undue stress on muscles, leading to pain. Dropping your head or shoulders also can create unnecessary tension that leads to headaches. Good posture can alleviate this. • Exercise more often. Certain pains arise when exercising for the first time or performing a new activity. Allan H. Goldfarb, Ph.D., a professor and exercise physiologist at the University of North Carolina, Greensboro, says when you do the same activity again and again,
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your muscles will start to get used to it and soreness will be reduced. Don’t give up on exercise too soon, but include off days in your routine to give your body time to become more acclimated to increased physical activity. • Get tested. Speak with your doctor if you have chronic pain in one or more areas. Such pain may be a sign of osteoarthritis, an inflammatory condition that is associated with aging. Rheumatoid arthritis and other autoimmune conditions can cause aches and pains as well, leaving the joints and tendons inflamed and a body with low energy. A doctor can rule out these conditions or help you get the therapy and medications you need. • Increase stretching and movement exercises. Incorporate stretching and movement exercises like yoga or tai chi into your daily regimen. These activities slowly stretch areas of the body and can improve range of motion and flexibility over time. These are just a few ways to address common aches and pains. Medical interventions, physical and occupational therapy, ergonomics assessments, and massage therapy also may help.
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Exercise And Heart Disease According to the National Institutes of Health, exercise is an effective way for individuals to reduce their risk for heart disease. Exercise strengthens the heart and improves circulation, an increase in blood flow that raises oxygen levels in the body. That’s a significant side effect, as it helps lower an individual’s risk for various types of heart disease, including high cholesterol, coronary artery disease and heart attack. Exercise also is an effective way for individuals to maintain a healthy weight. That, too, benefits the heart, as the American Heart Association reports that people who have excess body fat — especially if it is at the waist — are more likely to develop heart disease and stroke, even if they have no other risk factors.
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Sound The Fiber Alarm! Most Of Us Need More Of It By Michael Precker, American Heart Association News There are a lot of health factors to keep in mind as we navigate through the dietary day: calories, carbohydrates, protein, saturated fat, vitamins and minerals, to name a few. Did you forget fiber? A lot of people do. "We've known this forever, and it has to get rediscovered all the time," said Joanne Slavin, professor of food science and nutrition at the University of Minnesota in Minneapolis. "Fiber is really good medicine. It's the one thing we want people to eat more of." For decades, that message has been preached by dietitians, headlined in health magazines, and inscribed on packages of cereal, many other foods and dietary supplements. Yet studies show many people in the United States fall well short of the fiber intake they need. In one alarming example, a 2017 analysis in the American Journal of Lifestyle Medicine concluded that 95% of adults and children don't consume the amount of fiber recommended for good health. Those recommendations vary by age and gender, but Slavin said the average is about 28 grams of fiber per day, "and the average intake is only about 14 grams. So, for most people, there's a 14gram gap." Fiber is the material in plant-based foods that can't be broken down and passes through the system undigested. It's mostly found in fruits, vegetables, nuts, whole grains and cereals. Why is it important? Let us count the ways. Fiber has been shown to help protect against heart disease, diabetes, diverticulitis, inflammatory bowel syndrome, obesity and colorectal cancer. Fiber can help flush toxins
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from the body, lower cholesterol and promote weight loss because it helps people feel fuller while consuming fewer calories. When people eat on the run, skimp on fruits and vegetables and snack on processed foods, "you don't have many good sources of fiber," said Judith WylieRosett, a professor at the Albert Einstein College of Medicine in New York City who specializes in the links between nutrition and disease. "The obesity epidemic is concrete evidence that we're not making as much progress as we need." There are plenty of ways to incorporate more fiber in our diets. One pitfall, Wylie-Rosett said, is to feel overwhelmed by the challenge and try to pack in too much too quickly. "Some people suddenly decide to increase their fiber intake all at once and get side effects, like feeling gassy and bloated," she said. "So they quit doing it." Instead, Slavin and Wylie-Rosett recommend incremental changes on the way to a more fiber-friendly diet. Here are some tips: – Choose breads, pastas and cereals made from whole grains, as well as brown rice.
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– Eat fruits like apples and oranges rather than drinking the juice. Berries with seeds, such as strawberries, raspberries and blackberries, are good sources of fiber, as are avocados. – Include vegetables with every meal, and incorporate vegetables and legumes – especially beans, peas and lentils – into everyday recipes. Then snack on nuts, fruits and low-calorie popcorn. Slavin has been dispensing advice like this for years – and watching people disregard it. "It's hard to make fiber exciting," she said. "As dietitians, we prefer you eat a good diet and get all the servings of fruits and vegetables, but we also understand the average person isn't getting there. So we have to meet them where they are." Slavin sees a growing trend toward adding fiber to foods you may not expect, from beverages to snack foods to candy gummies. "If you're going to have a cookie, have an oatmeal cookie," she said. "It doesn't take large amounts of fiber to have a real effect. Everybody, even the fast-food industry, needs to be part of the solution. There's a lot of space to get fiber in your diet you can tolerate, and it's really important."
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Add A Healthy Twist To Classic Sloppy Joes Sweet yet savory ground meat served on a bun is a comfort food classic that has been a staple for restaurants and home cooks for decades. Sloppy Joes are beloved sandwiches that feature meat paired with a lip-smacking, tomato-based sauce. Some attribute the original Sloppy Joe to a cafe in Sioux City, Iowa, where in 1930 a cook named Joe added tomato sauce to his “loose meat” sandwich. Others say the sandwich evolved from sandwiches that were introduced by Floyd Angell, the founder of the Maid Right Restaurants, in 1926. Others attribute the recipe to a bar and cafe in Havana, Cuba, called “Sloppy Joe’s.” Though the origin story is debatable, most people agree that the sandwiches are delectable. Sloppy Joes are called by many different names in various parts of the country, including yum yums, steamers and slushburgers. While it’s traditional to make them with ground beef, any other meat can be substituted, including ground turkey for a leaner take. Try this recipe for “Turkey Sloppy Joes for a Crowd” from “Taste of Home Healthy Cooking Cookbook” (RDA Enthusiast Brands, LLC) by the Taste of Home Kitchen.
Turkey Sloppy Joes For A Crowd Serves 16 3 3 3 2 1⁄4 3⁄4 3 3 1 1⁄2 16
pounds lean ground turkey medium green peppers, chopped medium onions, finely chopped cups ketchup cup water tablespoons white vinegar tablespoons spicy brown mustard jalapeño pepper, seeded and chopped teaspoon pepper whole wheat hamburger buns, split
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Directions In a Dutch oven coated with cooking spray, cook the turkey, green peppers and onions over medium heat until the meat is no longer pink and the vegetables are tender; drain. Stir in the ketchup, water, vinegar, mustard, jalapeño, and pepper. Bring to a boil. Reduce heat; cover and simmer for 20-30 minutes, stirring occasionally. Serve on buns.
Benefits Of Cooking Your Own Meals Aging men and women may be tempted to eschew home cooking entirely. After all, there are plenty of convenient frozen or takeout foods available that can be whipped up in a snap. However, there are certain benefits to cooking your own meals. John Moore, DO, an Aetna medical director and senior health specialist, says that cooking can be good for helping to stave off cognitive decline. Dr. Moore notes that, when cooking, the mind is put to use following a recipe and learning new skills and tasks. Furthermore, cooking for oneself can boost seniors' self-confidence, reassuring them that they can handle an important daily task without having to rely on their family for meals. As long as it is deemed safe (i.e., no sign of cognitive decline or forgetfulness), seniors should be encouraged to continue cooking.
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Cleaning Your Dog's Teeth
Make Vet Visits Easier For All Involved
People often get anxious about visiting the doctor, and the same can be said for pets. According to the online animal resource Top Dog Tips, a lot of dogs and cats have serious anxiety about going to the vet. Veterinarian visits typically happen once per year, and the earlier your pet can become more comfortable and acclimated to the process, the better it will behave during each subsequent visit. The following are some steps pet owners can take to make vet visits go smoothly. • Handle your pet frequently. Teach your pet to accept touching of the paws, ears, mouth, tail, legs, and stomach. Regular sessions petting and touching your pet may make him or her more comfortable when the vet has to do so.
so pets don’t associate car rides with vet visits.
• Consider waiting outside. Research from Companion Animal Psychology says 30 percent of dogs are highly stressed while sitting in the waiting room of the vet’s office. It can be hectic in the waiting room, with lots of new smells, people coming in and out and animals with all sorts of energy. If waiting rooms put your pet on edge, wait outside.
• Stay relaxed yourself. Pets can sense their owner’s energy. If you are worked up and anxious, then your animal may feed off of those feelings. By remaining calm, you can help keep your pet calm.
• Associate the carrier with comfort. If you pull out the crate only when the pet will be going to the vet, the animal will soon associate it with negative experiences. Instead, use the crate frequently and rely on treats so that the dog or cat sees it as a safe and fun space to spend its time. Take frequent car rides to different destinations
• Find the right veterinarian. Interview several vets to find an office and staff who love interacting with your pet and can make him or her comfortable.
• Do a fun or practice visit. Acclimate the pet to the vet’s office with a trial run. This way he or she can interact with the vet and learn the smells and sounds under less stressful conditions. This is a great way for the pet to have a positive initial experience with its new vet.
Is your precious pooch joining you at the bathroom sink each day when you brush your teeth? If so, you may want to think about having him or her learn the proper technique to keeping teeth clean - with your help, of course. Cleaning a dog's teeth is just as essential to the pet's health as a nutritious diet, grooming and regular exercise. According to the American Kennel Club, keeping a dog's teeth clean comes down to a few basic steps. • Brush teeth. Teeth brushing is the foundation of good oral health. Brush a dog's teeth at least once a week or more frequently. Use toothpaste specifically designed for dogs. Never use toothpaste made for humans. • Offer dental chews. Rely on a dog's natural inclination to chew with treats that also clean the teeth. Chews are designed to minimize the buildup of plaque. • Use special oral sprays: Investigate dog dental sprays that kill bacteria that can make a dog's breath smell bad and contribute to tartar and plaque.
• Provide plenty of chew toys. In addition to dental chews, regular chew toys also scour the teeth and improve oral health. Rotate several toys to prevent boredom. • Schedule professional cleanings. Dogs need dental cleanings and examinations at least every year. Some dogs are more susceptible to periodontal disease and will require more frequent cleanings. Consult a vet. It may take some time for dogs to get acclimated to having their mouths handled and their teeth brushed, but over time they can grow accustomed to the process. Some dogs even enjoy it.
Vet visits are vital to pets’ long-term health. Setting the stage for positive experiences early on can make visits go smoothly throughout the pet’s life.
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