NO WEIGH TO LIVE
10 tips for weight loss.
The benefits of taking supplements.
Ways to exercise with your dog.
The first full-service emergency department in the Wildwood area is now open. The freestanding ER offers quality care from seasoned health care experts, 24 hours a day, seven days a week.
Learn more at thevillagesregionalhospital.org/er
At Advanced Orthopedics Institute we specialize in hips, knees, shoulders, ankles, wrists...and tennis players.
Knee pain, stiffness, locking, giving way (buckling), creaking, swelling or inability to walk or play without pain can occur because of traumatic injury, arthritis, or overuse. Depending on the cause, conservative care such as a brace or therapy may relieve the pain.
If not, rejuvenative stem cell therapy, arthroscopic knee surgery or partial or total knee replacement can be life-enhancing and allow you to return to your active lifestyle.
Get moving. Call 352.751.2862.
GET A-OK WITH AOI
units receive 10 units FREE Good
a package of 3 peels receive full size anti-aging
BOTOX Lucky Platelet-Rich PLASMA THERAPY Hair Restoration 4 TREATMENTS + Leavitt Shampoo & Conditioner $ 2700 * 910 Old Camp Road Location Only
GENERAL
Comprehensive care for skin, hair and nail disorders including eczema, psoriasis, rosacea, dry skin, moles, skin tags, adult acne, hair loss, ingrown hairs and more
SKIN CANCER EXAMS, BIOPSIES AND TREATMENT
Mohs Micrographic Surgery, Annual Total-Body Skin Cancer Exams SM and Photodynamic Therapy
COSMETIC DERMATOLOGY
With all of our specialists board certified, our practice is proud to offer comprehensive eye care under one roof, so you can be sure you are receiving the best possible treatment options for you. Renowned for participating in nationwide research studies and pioneering advances in vision-saving technologies, Mid Florida Eye Center provides the expertise you need and the dedicated care you deserve.
There is no doubt that research and studies have proven that gluten is not good in anyone’s diet. But there are some people who have such severe reactions to gluten that it even starts deteriorating their organs with celiac disease. This month, Healthy Living is sharing information and tips for you to know and understand the signs of this painful disease and ways to avoid it. Check out our feature story that goes in depth with information and includes some great recipes.
You also won’t want to miss our supplements article, “Hype or help?” In today’s time, even with the cleanest organic fruits and vegetables and meats, we are not getting the nutrients that we need to support a healthy body through our diet alone. The soil in which these things are grown just does not have the nutrients in it that it did 50 years
ago. We are sharing in our article the information that you need to know when choosing a supplement or considering a supplement.
Keep in mind that most of the supplements on the market do more harm than good to the body. Make sure you are getting a highquality brand to actually benefit your body. There are a few health practitioners in our area that carry the most effective brands that we know of to date.
And it won’t hurt, just for one day, to wash down those supplements with some gluten-free green beer on St. Patrick’s Day. Have fun, be safe and stay healthy!
Doug Akers / President doug@akersmediagroup.com
Kendra Akers / Publisher/Editor-In-Chief kendra@akersmediagroup.com
Sabrina Ciceri / Associate Publisher sabrina@akersmediagroup.com
editorial, design & photography
Steve J. Codraro Creative Director steve@akersmediagroup.com
Chris Gerbasi Managing Editor chris@akersmediagroup.com
James Combs Staff Writer james@akersmediagroup.com
Theresa Campbell Staff Writer theresa@akersmediagroup.com
Victoria Schlabig Staff Writer victoria@akersmediagroup.com
Nicole Hamel Staff Photographer nicole@akersmediagroup.com
Volkan Ulgen Art Director volkan@akersmediagroup.com
Michael Gaulin Production Director michael@akersmediagroup.com
Megan Mericle Designer megan@akersmediagroup.com
Douglas Tyler Director of Photography douglas@akersmediagroup.com
Anthony Rao Staff Photographer anthony@akersmediagroup.com
contributors
Dave Ramsey, Joy Stephenson-Laws, William Smith, Dr. Charles Reinertsen, Dini Klein, Chris Hogan, Lynne Everatt, Peter Rosenberger sales & marketing
Tim McRae
Vice President, Sales tim@akersmediagroup.com
Melanie Melvin Director of Marketing melanie@akersmediagroup.com
Dillon True Advertising Executive dillon@akersmediagroup.com
Shaena Long Sales Assistant shaena@akersmediagroup.com
administration
Deb Matlock Director of Client Services deb@akersmediagroup.com
Aubrey Akers Simmons aubrey@akersmediagroup.com
distribution
Scott Hegg / Distribution Manager scott.hegg@akersmediagroup.com
Sabrina
It’s no secret that cigarette smoking is one of the leading causes of lung cancer, and kicking the habit immediately can bring tremendous benefits, according to the American Cancer Society:
Ninety-eight percent of Florida adults ages 18 and older donated to a charitable cause in the past year, according to a survey by the Florida Department of Agriculture and Consumer Services and the Florida Nonprofit Alliance.
•
• More than 60 percent give less than $1,000 per year.
• 85 percent do some or a lot of research into charities before donating.
• 58 percent know how to verify whether a charity is permitted to fundraise.
• 59 percent give to charities in Florida.
• 48 percent give to national charities.
To access the survey report, visit floridaconsumerhelp.com and click on Charities.
In 2019, Lake County was ranked as the 26th healthiest county in Florida, according to niche.com, which ranks counties based on rates of obesity, smoking, alcohol abuse and access to health care. That puts Lake 16 spots behind neighboring Orange County and 10 spots behind neighboring Sumter County. Come on, Lake Countians. You have some work to do.
Your heart rate and blood pressure drop 20 minutes after quitting.
The carbon monoxide level in your blood drops to normal 12 hours after quitting.
Men burn 100 calories during a 25-minute session of sex, while women burn 69 calories. Sex can be stimulating in more ways than one.
Source: A University of Montreal study
Imagine eating a meal while being blind. That’s the idea behind New Vision for Independence’s Dining in the Dark event, which is planned for April 17 at Lake Receptions, 4425 N. Highway 19A, Mount Dora. Diners will eat in total darkness and journey into a unique world where smell, taste, sound and texture become more noticeable.
New Vision for Independence provides rehabilitation, community education and support services for people with blindness or low vision.
The event will begin at 6pm with cocktails and a silent auction. During dinner, the lights will be turned off, and food will be served by members of the Lake County Sheriff’s Office SWAT team equipped with night vision capabilities. To order tickets, call 352.435.5040.
If a new garden is in your plans this spring, perhaps you should consider growing your own herb garden. An herb garden also will add to your home’s curb appeal and potentially boost your health with these benefits:
Mint: Peppermint oil is more effective than a placebo at treating irritable bowel syndrome.
Basil: Displays protective attributes against fatty acid oxidation and also reduces both fasting and postprandial blood glucose in diabetics.
Thyme: Contains thymol, which scientifically has been found to have antiseptic, anti-fungal characteristics.
Oregano: Helps treat respiratory tract disorders, gastrointestinal disorders, menstrual cramps and urinary tract disorders.
Rosemary: Contains carnosol, which is a potent anti-cancer compound.
The risk of coronary heart disease is half that of a smoker’s one year after quitting.
The lung cancer death rate is about half that of a smoker’s 10 years after quitting.
The risk of coronary heart disease is that of a nonsmoker’s 15 years after quitting.
What happens when disabled children reach adulthood?
The day Cody Phillips turned 18, an unspoken question hung in the air. What next?
Cody has autism, and his mother, Joy Phillips, like many parents of children with special needs, wasn’t sure what lay ahead for her son. First to go on that birthday was the day care where he enjoyed a safe and encouraging atmosphere. Four years later, he aged out of the public education system, losing opportunities to connect with peers.
Cody, now 26, was pushed into the woefully lacking system for disabled adults.
“More services are needed for adults with special needs,” says Joy, a Lady Lake resident and nurse with Cornerstone Hospice. “They may be grown up, but they still need medical treatment and places to live.”
Joy, a single mother, could no longer allow Cody to live at home because he was prone to aggressive behavior. He spent four months at LifeStream Behavioral Center while Joy tried to find living arrangements for him. He first lived at Carlton Palms, a home for developmentally disabled people in Mount Dora, and now lives at a group home in Howey-in-the-Hills.
Supplemental Security Income, a federal program, pays his room and board, and the state-sponsored Agency for Persons with Disabilities funds visits to a behavioral therapist and medical interventions.
Being a parent of a child or adult with special needs comes with a unique set of challenges, not the least of which is tapping into a limited amount of resources. Joy recommends joining a support group for parents of special needs children.
“It’s a great way to find out what kind of assistance is available to you,” she says. “Other parents are wonderful resources.”
DAY TRAINING
• Building Blocks Learning Center, Minneola: Provides programs to adults with developmental disabilities to prepare them for independent living and employment. 352.536.9264.
• The Arc Sunrise of Central Florida, Leesburg: Provides various art and recreational programs for adults with disabilities, and a group home for people with intellectual disabilities. 352.787.3079
• Florida Department of Education, Tavares: Offers a program for people with physical or mental disabilities to gain employment
352.483.4200.
LEGAL SERVICES
• Community Legal Services of Mid-Florida, Tavares: Provides high-quality legal services to the disabled.
352.343.6351.
• LovExtension, Umatilla: Provides social visitation to disabled adults residing in Lake County who are hospitalized or residing in a nursing home, assisted living facility or retirement community.
352.669.1121.
Cody and Joy Phillips
Story: James Combs Photo: Nicole Hamel
When you want the best aquatic fitness and swim experience, an ordinary “swim spa” isn’t going to cut it. The E550 features the Endless Pools Swim Machine and (optional) underwater treadmill, for the great low-impact workouts Endless Pools Fitness Systems are known for. However, it’s not what it has that makes the E550 so unique, it’s what it doesn’t have! The spa seating has been removed, the filtration and steps relocated to the front, and the width extended to 94” (from the standard 89”). With more room dedicated to swimming and exercising, including standing spa jets for post-workout rejuvenation, the E550 is the most spacious Fitness System for all your exercise needs.
The area’s FIRST Outpatient TOTAL Knee Replacements are available from Unova Hip and Knee Center. Our specialty trained surgeons use the latest medical advances and rapid recovery technology to get you moving sooner, and back to enjoying life again!
According to the Centers for Disease Control, almost 1,000 colorectal cancer deaths could be prevented each year if enough people get screened for the disease. But about one-third of adults aged 50 or older, the age group at greatest colorectal cancer risk, have not been screened as recommended.
Screening can find precancerous polyps (abnormal growths) that can be removed before they turn into cancer, and can find cancer
early when it is easiest to treat. Five types of tests can screen for colorectal cancer. The best-known test is the colonoscopy, in which a colonoscope is inserted through the rectum into the colon. This thin tube has a light and lens for viewing and can also have a tool to remove polyps or tissue samples, which are then checked under a microscope for signs of cancer. A colonoscopy is more than just the best-known test. It is also
recommended if any of the other tests yields an abnormal result. The other tests include the following:
• A fecal occult blood test checks for blood in the stool, which could be a sign of polyps, cancer, or other conditions.
• A sigmoidoscopy checks the rectum and lower colon for polyps, abnormal areas, or cancer.
• A virtual colonoscopy (also called a computed tomography colonography, or CTC) uses X-rays that can show polyps or anything unusual inside the colon.
• A DNA stool test checks the DNA in stool cells for genetic changes that might signal colorectal cancer.
Talk with your doctor to see what type of screening is best for you.
Among people who are uninsured, only 29.7% were screened for colorectal cancer in 2018. Even among people with private health insurance, only 64.3% were screened.
3
Colorectal cancer is the third leading cause of death from cancer in the United States
RBOI’s group Legal Guidance on Working While Dealing with Cancer meets on March 4 from 6 to 7 p.m. This free monthly group is open to the community. It is for women undergoing treatment for and survivors of breast and gynecological cancers. If you have not attended before, please call Amy Roberts at 352-732-0277 to register.
4.4% and 4.1%
Percent of men and women, respectively, who will be diagnosed with colorectal cancer in their lifetime
There is no sure way to prevent colorectal cancer, but you can still lower your disease risk by doing the following:
• Stay at a healthy weight and avoid weight gain around your midsection.
• Increase the amount and intensity of physical activity.
• Eat more vegetables and fruits, and limit your consumption of red and processed meats.
• Avoid excess alcohol, especially if you're a man.
• Don't smoke.
104,610 and
43,340
New cases of colon and rectal cancer, respectively, expected in 2020
45
American Cancer Society's recommended age to start regular screening for colorectal cancer for people at average risk
RBOI’s next Look Good Feel Better workshop occurs on March 23 from 2 to 4 p.m. This free workshop is offered to women undergoing cancer treatment. Trained and certified beauty professionals give lessons on skin and nail care, cosmetics, wigs and turbans, and accessories and styling. Registration is required. Visit www.lookgoodfeelbetter.org and look for the Program Finder. Call Wendy Hall at 352-527-0106 or Amy Roberts at 352-732-0277 with any questions.
The Villages 352.259.2200
Ocala 352.732.0277
Timber Ridge 352.861.2400
Inverness 352.726.3400
Lecanto 352.527.0106
RBOI.com
The quest to be gluten-free isn’t always easy.
Story: Victoria SchlabigOver the past few years, being “gluten free” has become an increasingly common dietary restriction among Americans. Hear from a nurse practitioner about how to diagnose gluten allergies and celiac disease, a celiac patient about how she changed her diet and a chef on cooking and eating gluten-free.
“Wheat in the ’70s was changed. It went from wheat that’s just short in stature to genetically modified, very tall, to feed the multitudes,” says Lori Esarey, a nurse practitioner and founder of Total Nutrition and Therapeutics in Lady Lake who holds a master’s in nutritional medicine. “And when they did that and that genetic modification, they literally changed the structure, and it became very indigestible for most people.”
An inability to digest the modified wheat crop causes what’s now known as celiac disease, a serious autoimmune disease that occurs in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine, according to the Celiac Disease Foundation. The disease affects an estimated 1 in 100 people worldwide, and 2.5 million Americans are undiagnosed and at risk for long-term health complications, states celiac.org.
Celiac disease and gluten intolerances often are misdiagnosed as irritable bowel syndrome, though many people diagnosed with IBS don’t respond to treatments, which often will lead some doctors to suggest removing gluten from the diet for a chance of improvement. Gluten is a group of proteins found in grains, especially wheat, that cause an allergic reaction for people with celiac disease.
Lori works at getting to the root cause of what’s driving a person’s issues and concerns. She treats many nutritional disorders, including celiac disease, which is a common issue. Celiac differs from other nutritional disorders, she says, because not all patients have the definitive symptoms of the disease. Many patients actually have a gluten intolerance, which can be harder to diagnose and riskier if it remains untreated.
Some patients with an intolerance experience bloating, distension and abdominal pain, but “90 percent of them don’t have gastrointestinal issues at all. They have things like hair falling out, nails cracking, memory loss, but not the overt GI symptoms, so that’s what makes it hard to diagnose,” Lori says.
Lori sometimes sees patients with nonspecific symptoms, such as simply not feeling well, or they have been to many doctors who can’t seem to find answers.
“That is usually a key indicator that they’ve got some sort of food intolerance going on,” she says. “Gluten is one of the most prevalent food intolerances today.”
Diagnosing celiac is difficult because some lab tests look for only one antibody, though there are now 24 possible antibodies related to gluten intolerance. The tests also are pricey and not covered by insurance, so Lori typically begins with a “modified elimination diet” and monitors how the patient feels after a couple of weeks of eating gluten-free.
“I always say if it looks like a duck, quacks like a duck, it’s a duck,” says Lori, regarding the fair assumption that these issues may be linked to a gluten allergy.
When the wheat crop was modified in the 1970s, it didn’t change our DNA, but something in it “activated” the genes in some people who are intolerant to gluten. People aren’t newly developing gluten allergies, but it is a genetic trait. If you have those genes, “you aren’t necessarily predestined to develop an intolerance, but you are definitely predisposed,” Lori says.
Lori’s daughter, Aubrey Simmons, was diagnosed with celiac disease in 2013 after years of digestive issues and seeing nutritionists and doctors who provided a number of different diagnoses and advice.
“I could not suck in my stomach at all. It felt like I was nine months’ pregnant all the time,” says Aubrey, office manager at Akers Media.
Extreme bloating in a patient often causes doctors to make an IBS diagnosis. Many doctors told Aubrey that she had IBS, but she didn’t know what to do because as she eliminated different items from her diet, nothing seemed to help.
Rather than immediately taking medication to treat IBS, she was urged to do a food panel, which resulted in finding out that she’s allergic to gluten, as well as a few foods. But when she got the results from the food panel, she didn’t want to change her diet.
“I liked the way I was eating, and the food was good, and I love doughnuts. And it was hard because I went to college and healthy food is really expensive,” Aubrey says.
Once she finally changed her diet and eliminated gluten, she lost weight and felt less bloated. Gluten is extremely inflammatory, so staying away from it often decreases bloating in people with or without an intolerance.
“I just really felt better, that was the main thing. I didn’t care to lose the weight, I didn’t care about any of that, but I just felt good,” Aubrey says.
In 2013, there weren’t many options for gluten-free foods, but now Aubrey has found many alternatives. When cooking at home, if she’s not using an alternative such as gluten-free pasta, she usually sticks to meat and vegetables.
“My go-to is chicken on the grill with rice and green beans. Easy, and I know it doesn’t hurt my stomach. I like fish, too,” Aubrey says.
More restaurants have gluten-free options, too, so it’s easier to go out.
“I’m so used to just putting a burger on top of a salad now. I’ll get a steak with a salad and a vegetable and I can even eat the mashed potatoes,” Aubrey says.
It’s important to pay attention to more than what labels say at the grocery store if you are eating gluten-free. In the case of gluten-free items, choosing a package that says “GF” doesn’t necessarily mean it is 100 percent free of gluten. The Celiac Disease Foundation’s Medical Advisory Board supports that 20 parts per million (ppm) of gluten is standard for gluten-free labeling. Via research studies, CDF concludes that 10 milligrams a day is safe for a person with celiac, according to celiac.org.
The issue with the 20 parts per million leeway, however, is that “a lot of the serving sizes on these packages are very little, like one cookie or five crackers, and all of us know that no one’s going to eat one cookie or five crackers. You’re going eat the whole box,” Lori says. However, for intestinal damage to occur, you would have to eat at least 5 pounds per day of gluten-free food containing 20 ppm of gluten, celiac.org states.
Steve Wuerthele, a sous chef at Haven in Tampa, often alters menu items for customers with celiac disease and other dietary restrictions. He also sometimes cooks for Lori, prepping gluten-free meals for her busy schedule. For Lori, he typically sticks with raw vegetables and ingredients like almond flour and items that are natural.
His recipes include zucchini lasagna, or a tomato with a duck egg and chives on top for a quick “to go” breakfast.
“I’ve made chia puddings because that’s a good breakfast protein source. Rolled oats that are glutenfree, too, you can make overnight peanut butter and jelly oats with some strawberries,” he says.
In the past, not much was known about gluten-free diets, but today, Haven and many other restaurants have an understanding of celiac and include gluten-free options or substitutions. Different nationalities have different substitutions, too.
“We have a certain way of changing it, like we can always substitute something out or go from there,” Steve says. “But we cook with a lot of soy, and soy carries (gluten), and even Worcestershire carries it, so you pretty much have to read the ingredients.”
Steve says the biggest point he’s learned is that you have to be careful when reading labels because a lot of items you may think are safe might actually contain gluten.
“It’s a very cool process to learn,” he says.
Apple cinnamon mixture:
½CUP coconut sugar or brown sugar
1TABLESPOON ground cinnamon
1 Granny Smith apple peeled, cored
1TEASPOON
Pinch of salt
For gluten-free bread:
DIRECTIONS
½CUP unsalted butter softened
2/3CUP coconut sugar or white cane sugar
2TEASPOONS pure vanilla extract
2 eggs
1½CUPS gluten-free baking flour
and vanilla extract (wet mixture). Add eggs one at a time and continue mixing until well combined. In a separate mixing bowl, stir together the gluten-free flour, baking powder and salt. Pour flour mixture into bowl with wet mixture and mix until combined. Add Greek yogurt and mix until smooth and well combined. Mixture should be very thick and doughy. Spread half of the bread dough in prepared loaf pan. Add 2/3 of apple cinnamon mixture and press it into the dough with a spoon. Spread remaining bread dough on top, followed by remaining apple cinnamon
Preheat oven to 350° F. Lightly oil 9x5-inch loaf pan. add ingredients for apple cinnamon mixture, stir well and set aside. standing mixer or a mixing bowl, cream together the butter, coconut sugar
Again, press apples into the bread dough and make sure all of the batter and apples are evenly distributed in loaf pan. Turn oven off and allow bread to sit in oven for additional 5 minutes or until it tests clean with a knife. from oven and allow to cool for at least 20 minutes before running a knife along the edges and turning it out onto cutting board. bread and serve with butter and honey.
Some common foods that contain gluten are bread, pasta, crackers, baked goods, cereal, breading and coating mixes, croutons, sauces and beer. Foods that may contain gluten and require checking the label carefully include meat substitutes such as veggie burgers, seitan and imitation meat and seafood, candy, soups, french fries and chips. Less common items that also should be checked are over-the-counter medications, herbal/nutritional supplements, vitamins, lipsticks and lip gloss.
Source: celiac.org
CHILLED CHOCOLATE ESPRESSO TORTE WITH TOASTED HAZELNUT CRUST
CRUST INGREDIENTS
¾ CUP hazelnuts
¼ CUP coconut oil
3 TABLESPOONS maple syrup
¼ TEASPOON
1½ CUPS gluten-free rolled oats, divided
FILLING INGREDIENTS
1½CUPS cashews, soaked at least 4 hours
¾CUP pure maple syrup
½ CUP coconut oil
1/3CUP cocoa powder
1/3CUP dark chocolate chips, melted
2TEASPOONS pure vanilla extract
½TEASPOON
½TEASPOON espresso powder (OPTIONAL)
Shaved dark chocolate, for garnish (OPTIONAL)
Coconut flakes, for garnish (OPTIONAL)
MAKE THE CRUST: Preheat oven to 350° F. Lightly grease 9-inch pie dish with coconut oil. In food processor, blend ½ cup of the rolled oats on high until you have a rough flour, place in small bowl and set aside. Without cleaning the Add coconut oil, maple syrup, salt and oat flour and process again until dough comes together. The dough should stick together slightly when base of pie dish.
The harder you press the crumbs into the dish, the better the crust will hold together. Bake the crust uncovered 10-13 minutes until lightly golden.
MAKE THE FILLING: Drain and rinse cashews.
If blender needs more liquid to get it going, add a tablespoon of almond milk. Garnish with shaved chocolate and/or coconut flakes, if desired. Freeze for a couple of hours, then cover dish with foil and freeze overnight, or minimum of 4-6 hours, until the pie sets. This pie is meant to be served frozen.
TIP: NOT IN THE MOOD TO MAKE A CRUST? Turn this dessert into freezer fudge
Top with ½ cup/65g toasted hazelnuts or walnuts and freeze until solid (about 2 hours).
Sources: mynewroots.org, ohsheglows.com
PUBLISHER’S PICK
RAMEN NOODLES INGREDIENTS
2 gluten-free ramen cakes or nests
Half a carrot, shredded
One green onion, cut
1/8TEASPOON of salt
Pepper
DIRECTIONS
Garlic powder
Curry powder
Ginger
1 wide-mouth Mason jar (16 oz.) with lid
Add all ingredients to the Mason jar. Allow to sit for 5 minutes or until noodles are tender.
Instagrammers Ula Bozek (@yourpcosgirl) and Jackie Kelley (@mommyislosingit) were helpful sources when Aubrey Simmons was diagnosed as allergic to gluten and needed to start living a gluten-free lifestyle. Both Aubrey and nurse practitioner Lori Esarey recommend the book “Wheat Belly,” by cardiologist William Davis. “Wheat Belly” discusses the signs and symptoms of an intolerance to gluten and explains how eliminating wheat from our diets also can help us lose weight, shrink fat storage places on the body and transform our health.
The majority of American adults—approximately 75 percent—take supplements. So, it’s understandable that there are questions about whether supplements are really a good investment in your health and whether they really work.
In fact, some research questions whether popular vitamin and mineral supplements actually provide any health benefits at all. A study conducted by researchers at St. Michael’s Hospital and the University of Toronto suggests that the most common vitamin and mineral supplements “showed no advantage or added risk in the prevention of cardiovascular disease, heart attack, stroke or premature death.”
“Our review found that if you want to use multivitamins, vitamin D, calcium or vitamin C, it does no harm—but there is no apparent advantage, either,” says one of the lead doctors of the study, which was published in May 2018 in the Journal of the American College of Cardiology.
On the other hand, the researchers conceded that supplements of folic acid and B vitamins with folic acid may help reduce cardiovascular disease and stroke. But the overall tone of the research seemed to suggest that commonly used nutritional supplements did not really work.
So, is this true? Do nutritional supplements work or not? In order to understand the issue at hand, it is necessary to first understand exactly what supplements are and are not.
Supplements are not drugs. They may look like pills, but supplements are not drugs. They were never intended to treat or cure disease.
Supplements are supposed to be taken to compensate for any nutrients found in food that you may be lacking. Dietary supplements are products intended to be an add-on or extra, hence the name “supplement,” to your diet. They never were intended to replace food. In fact, it is far better to get your essential nutrients from whole foods such as fruits and vegetables.
As humans, we should get our essential nutrients from food. (We may get some vitamin D from the sun.) These nutrients include water, carbohydrates, fats, proteins, minerals and vitamins. The right balance of these nutrients goes a long way toward keeping us healthy and preventing diseases.
Despite what you may be hearing, dietary supplements do work.Story: Joy Stephenson-Laws
But some people may need extra help to meet their nutritional needs. So, if you eat food, why would you be missing out on critical nutrients?
1. IT MAY BE DUE TO A BAD DIET. Many Americans are overfed, which explains why more than one-third of U.S. adults are obese. But many Americans also are undernourished. If you eat a lot of nutrient-void processed foods, like white bread, chips, crackers and cookies, you are consuming a lot of calories but very few nutrients. And some people may just not eat enough. They may have just a coffee for breakfast or skip lunch at work because
2. IT MAY BE ECONOMIC. For example, children in some parts of the world lack access to food diversity, which makes them especially susceptible to
3. IT MAY BE THE DIRT. For a few reasons, the soil quality from which our foods are grown may not be that good. Poor soil quality may cause nutrient
farming and technology, there is now an ability to yield a greater number of crops. The problem is the nutrient reservoir of most soils is not able to accommodate all of these extra crops.
4. IT MAY BE AN ABSORPTION ISSUE. The reasons why your body simply may have trouble absorbing nutrients from the foods you eat include older age, having a surgery such as gastric bypass, taking certain medications like oral contraception, gastrointestinal disorders or sensitivity, lifestyle habits like smoking and excessive alcohol consumption, genetics, existing medical conditions and many more.
The truth of the matter is that most of us have at least one nutritional deficiency. Frankly, there is evidence that many of us are simply unable to absorb adequate amounts of nutrients from the foods we eat. And when we are deficient in nutrients, we increase the risk for diseases such as hypertension, diabetes, obesity and many others.
So, is the research true? Do supplements not work?
I have reviewed the research information and concluded it may be misleading. For example, it is not clear to what degree the people who were the subjects of the research were already deficient in any of those nutrients mentioned in the research summary. To the extent that nutrient deficiencies were not clearly dealt with in the research, an
intelligent conclusion cannot be made regarding whether supplements work.
We also do not know the quality of the supplements utilized. There are a variety of supplements on the market and effectiveness may vary depending on the incentive of the manufacturer to create scientifically based products. The delivery method of the supplement also may need to be varied depending on the needs of individuals who participated in the study.
Credible evidence, as well as my own experience, shows that proper use of the frequently used supplements identified in the 2018 study may play a critical role in helping you stay healthy. It is important to note, however, that staying healthy is not the same as preventing or treating a specific disease or condition. Sure, you increase your chances of preventing disease when you are healthy. But you may still get sick. You likely will get colds or possibly develop cardiovascular disease or even cancer.
However, you will increase your chances of fighting or recovering from these diseases if you are more nutritionally balanced. The real question is not whether supplements are valuable (they are), but rather when and how you use them as part of your proactive health program to help you be your healthiest.
The proof is in the pudding. Plenty of examples in the health and medical field show how supplementation is beneficial and, in some cases, may be lifesaving. For example, some children’s lives depend on whether they can get a vitamin A supplement.
Other valid uses of supplementation include:
• Surgery recovery.
wound healing after surgery. Many of the patients in these studies received dietary allowance of this vitamin.
• Intravenous (IV) therapy. IV delivery of nutrients (and medication) streams materials directly into the bloodstream and is utilized in the hospital setting for treating patients. Intravenous fluids may contain potassium, glucose and sodium, which are electrolytes your body needs to function normally. Some
consequential side effects.”
Research also has shown that specific groups of people clearly benefit from supplements and, in fact, supplements are recommended for them. For example:
• Vitamin D and calcium fracture rates in postmenopausal women.
• Synthetic folic acid pregnant, to reduce the risk of neural tube defects in newborns.
• for people over 50, since they may be less able than younger
• for pregnant women as recommended by an obstetrician or a competent health-care provider.
So, we see there are specific situations where vitamin and mineral supplements may be a valuable addition to our healthy routine. And there is also evidence that people who take supplements to meet their nutritional needs benefit from doing this.
“Scientific evidence shows that some dietary supplements are beneficial for overall health and for managing some health conditions. For example, calcium and vitamin D are important for keeping bones strong and reducing bone loss; folic acid decreases the risk of certain birth defects; and omega-3 fatty acids from fish oils might help some people with heart disease,” according to the National Institutes of Health.
But you have to supplement the right way. Remember that not all supplements are created alike or equal. Make sure to ask a competent health-care provider for recommendations about specific supplements and brands. Do not just pick up supplements at your local store. Get doctorrecommended supplements.
Also, be sure to read labels. When the label says, “proprietary blends,” for example, it means you don’t know exactly what is in the product. And don’t assume
that just because a store calls itself a “drugstore” or “health food store” that its house brands are reliable. Look for indications that the products are good quality and tested by a reputable third party.
Remember that to supplement is not the same as to replace. You should first try to get all your nutrients, in the right amounts for your body, from good foods. For example, vitamins from food are usually better absorbed by your body. You may also want to consider taking a probiotic after taking certain long-term medications like antibiotics, in order to help ensure your digestive system is healthy and can provide a properly functioning landscape to receive nutrients.
Given all of this, how do you know if you’re getting enough of the vitamins and minerals your body needs?
The best and easiest way is to take a nutrient test. Once you have your results, your health-care provider can tell you what vitamin or other nutrient deficiencies or imbalances (it is possible to have too much of a certain nutrient) you may have and steps you can take to correct them. And keep in mind, some people with difficulty absorbing certain supplements like vitamin C may have to consider the use of liposomal technology or utilize IV therapy.
When used correctly to address a vitamin or mineral imbalance or deficiency, supplements can do wonders to help you be your healthiest.
Enjoy your healthy life!
Sources
ods.od.nih.gov, phlabs.com, cdc.gov
https://www.npr.org/sections/health-shots/2018/05/11/609149556/can-a-cocktail-of-vitamins-and-steroids-cure-a-major-killer-in-hospitals
https://www.crnusa.org/newsroom/dietary-supplement-use-reaches-all-time-high-available-purhttps://m.medicalxpress.com/news/2018-05-popular-vitamin-mineral-supplements-health.html?utm_ source=nwletter&utm_medium=email&utm_campaign=daily-nwletter
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There seems to be a hefty price for losing weight. Americans spend more than $60 billion to shed unwanted pounds,
prescription obesity drugs. In addition, 228,000 bariatric surgeries were performed in 2017 in the United States. Unfortunately, there’s a slim chance that many people will succeed. Only 1 in 6 obese Americans who lose a cant amount of weight maintain the loss, according to researchers at Penn State College of Medicine.
Here are meal prep tips and easy-to-make recipes for the week.
Story: Dini KleinWhen it comes to meal prep, I have a different philosophy than most. Meal prep generally means preparing a few meals and portioning them out for the week ahead. Most plans and systems out there are diet-centric, while my focus is all about the family.
My meal prep system, Prep + Rally, is the solution for busy moms to help get dinner on the table all week long while saving time, money and sanity. We prep eight or so staple dishes on Sunday (all in about an hour!), and then those staples get creatively assembled into four different dinners Monday through Thursday. Not only are you not eating the same dinner every night, but dinners also come together in just minutes.
Everyone in the family can enjoy customizing their own meal, and even picky eaters become more adventurous with the constant variety and fun menus. It’s truly the solution that has saved me as a busy working mom and helped thousands of mamas around the world get through the week with ease.
Figure out the recipes you’d like to make for the week (or join Prep + Rally, as we do all the work for you) and create a comprehensive grocery list. Try to find recipes that utilize similar ingredients, such as parsley in two dishes or two different main dishes that can be paired with rice. This way, you save money as well as time cooking certain ingredients that you then use multiple ways throughout the week.
• Shop (I shop online for convenience).
• Start your meal prep with a clean kitchen.
• Place a garbage can in close distance to your workspace.
• Pre-wash (peel, if applicable) all produce before starting your prep.
• Set out all containers and cookware necessary.
• Set up stations for each recipe in the order in which you’re going to cook them so you can easily go from one recipe to the next.
• Buddy up and meal prep with family and friends to make it more fun.
36 OZ. fresh green beans, trimmed
2 BUNCHES asparagus
6 lemons
5 sage leaves
3 CLOVES garlic
1 small knob ginger
8 OZ. cremini mushrooms
8 CUPS shredded green cabbage (or 16 oz.)
1 BUNCH scallions
2 onions
2 red bell peppers
1 BUNCH parsley
1 BUNCH basil
1 BUNCH dill
• optional salad ingredients for quesadilla night
1CUP frozen peas
5-6CUPS shredded mozzarella cheese
oil
salt
pepper
2CUPS orzo
4-5 TB flour (any kind)
¾ CUPS vegetable or chicken stock
¼CUP low sodium soy sauce
toasted sesame oil
¼CUP hoisin sauce (alternative would be BBQ sauce mixed with teriyaki)
1CUP panko breadcrumbs
1-PIECE whole wheat sandwich bread
onion powder
Old Bay seasoning
9 boneless, skinless chicken breasts
1.5 LBS fresh salmon, skin and bones removed
apple cider vinegar
½CUP mayonnaise
4-6 burger buns for salmon burgers
8 moo shu pancakes or very thin tortillas
16 large tortillas for quesadillas
24-OZ. bottle marinara sauce
ABOUT THE WRITER → Dini Klein is a chef and food media personality who has worked with brands such as Walmart, Daisy, Popsugar, Weight
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PREP LIST
• Green beans
• Asparagus
• Orzo with peas
• Chicken paillard
•
• Salmon burgers with sautéed peppers and onions
• Green goddess sauce
TIPS FOR A SPEEDIER PREP:
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Here are the items we’ll be prepping this Sunday:
INGREDIENTS
2CUPS orzo
1 CUP frozen peas
Zest and juice of ½ lemon
DIRECTIONS
1 TB olive oil
Salt and pepper to season
Fill a medium (meat or pareve) pot with water and bring to Add orzo and cook 7-9 minutes or according to package instruction. Drain, rinse and Mix in 1 cup frozen peas, zest and juice of ½ lemon, olive oil, and season with salt and pepper
INGREDIENTS
oil for frying
2 onions, diced
2 large red bell peppers, diced (3CUPS diced)
1-PIECE whole wheat sandwich bread moistened under water and wrung out
1.5 LBS. fresh salmon, deboned, skinned and
¾ CUPS panko + ¼ CUP extra for coating
DIRECTIONS
¼CUP chopped
¼ CUP chopped
¾ TSP salt
¼ TSP pepper
¼ TSP onion powder
1TSP old bay seasoning
1TSP Worcestershire sauce
1 egg, whisked
In a large (pareve or dairy) nonstick pan, heat 1 tablespoon Sauté the onions and peppers on medium heat until softened. Place 1 cup in a large mixing bowl (for the salmon burgers) and store the remainder for later in Mix all other ingredients together with the peppers and onions in the bowl. Form 6 burgers and coat tops and bottoms with extra ¼ Place in a baking dish and store in the refrigerate covered to bake fresh the next day. Alternatively, you can Heat 2-3 tablespoons of oil in a pan on medium-high heat and pan fry until crisp and golden on both sides. You can also bake them at 400 degrees for
INGREDIENTS
8 boneless, skinless chicken breasts, pounded thin (butterflied) and cut in half
Salt and pepper to season
4-5TB flour for dusting
DIRECTIONS
oil for frying
For the paillard:
¾ CUP vegetable stock
1 lemon, zested and juiced
5 sage leaves
Season all sides of the chicken with salt and Shake off any excess. Heat half of the oil in a large (meat) frying pan and pan fry on medium-high heat until deeply
Flip and cook on the other side until completely cooked through. Set aside 3 pieces of chicken and reserve for the moo shu chicken. In the same pan as you fried the chicken, add the stock, zest and juice of a lemon, and sage scraping up the bits at the bottom of the Bring to a boil and then let simmer for 4-5 minutes until slightly thickened and reduced. Place remaining 5 chicken breasts in a storage
Let cool and store.
INGREDIENTS
2-3 TB oil
2 CLOVES garlic, minced
2TSP ginger, minced
8 OZ. cremini mushrooms, roughly chopped
8 CUPS green cabbage, thinly shredded (16 ounces)
DIRECTIONS
1TSP toasted sesame oil
¼ CUP hoisin sauce*
¼ CUP low-sodium soy sauce
3 reserved cooked chicken breasts, thinly sliced into strips
3 scallions, thinly sliced
Heat a large (meat) pan with olive oil for 2-3 minutes until fragrant. Add the Add the cabbage, soy sauce, sesame oil and hoisin sauce. Cook for about 10 minutes, mixing around Add the reserved sliced chicken and scallions minutes until everything has blended together.
5 6 7
INGREDIENTS
1CUP parsley, roughly torn
1/2CUP fresh dill
juice of 2 lemons
2TB apple cider vinegar
DIRECTIONS
1 clove garlic, peeled
1/2CUP olive oil
1/2TSP salt
1/4TSP pepper
1/2CUP mayonnaise
In a food processor or a cup with immersion blender, combine all ingredients and blend until
INGREDIENTS
36 OZ. fresh green beans, trimmed
DIRECTIONS
1-2TB oil
Salt and pepper to taste
Line a (pareve) baking sheet with tin foil or parchment and spread green beans out in a single Drizzle with olive oil, salt and pepper bake in 425-degree oven for 15-20 minutes until Let cool and store.
INGREDIENTS
2 bunches asparagus, bottoms trimmed
DIRECTIONS
1-2 TB oil
Salt and pepper to taste
Line a (pareve or dairy) baking sheet with tin foil or parchment and spread asparagus out in a single Drizzle with olive oil, salt and pepper. Then bake in 425-degree oven for 10-15 minutes until Let cool and store.
PREP TIME: 5 mins. RALLY INGREDIENTS: Salmon burgers, asparagus, green goddess sauce (half)
Salmon Burgers with Asparagus and Green Goddess Sauce
Cook salmon burgers according to directions above if you haven’t done so yet. Otherwise, warm in a 300-degree oven (uncovered) for 25-30 minutes until heated and crisp. Heat asparagus (uncovered) in the same oven for 20 minutes until warm. Serve salmon burgers with the green goddess sauce and asparagus. You can serve the burgers on their own, in a salad, in buns or any other way you like.
PREP TIME: 2 mins. RALLY INGREDIENTS: Chicken paillard, orzo with peas
Chicken Paillard with Orzo and Peas
Heat chicken (covered) in 300-degree oven for 25-30 minutes until warmed through. Heat orzo in the same oven (covered) for 15 minutes until just heated or serve room temperature. Serve together with extra lemon. *You can also serve the chicken in baguettes or sliced in a salad.
*If you don’t keep kosher, you can add Parmesan into orzo for a creamy delicious addition. Add extra black pepper and lemon as needed.
PREP TIME: 15 mins. RALLY INGREDIENTS: Moo shu chicken, green beans (half)
Moo Shu Chicken in Tortillas with Green Beans
Heat moo shu chicken in a large frying pan, mixing around until heated through. Alternatively, you can heat covered in a 300-degree oven for 30-35 minutes until hot. Heat green beans in the same oven (uncovered) for 20 minutes until warmed through. Serve moo shu chicken in heated tortillas topped with extra hoisin sauce. Serve with green beans on the side.
PREP TIME: 25 mins. RALLY INGREDIENTS: Reserved peppers and onions, green beans (half), green goddess sauce (half)
Quesadillas with Peppers and Onions, Green Beans and Salad with Green Goddess Sauce
Heat green beans in oven for 15 minutes to warm through or serve room temperature. Chop up a quick salad if desired to serve with green goddess sauce. Prepare quesadillas: Grease a (dairy) frying pan with oil and heat on medium-high heat. Add tortillas. Spread with sauce, shredded mozzarella, and add some of the reserved peppers and onions. Top with another tortilla and flip once golden. Cook on the other side until cheese fully melts and tortilla becomes golden. Continue with remaining tortillas forming quesadillas. beans, and optional salad with green goddess sauce.
Don’t wait till something hurts before you see the dentist.
Story: Dr. Charles Reinertsen, DMDI know this sounds funny coming from a dentist, but the older I get, the more I like pain. Please let me explain. In our office, we’ll do everything we can not to create pain and to stop any pain you’re already feeling. But in my 40 years of practicing, I’ve never seen a bigger motivator than pain.
For example, we’ll tell someone they have a cavity on a tooth and we need to repair it. The patient decides to put it off because it doesn’t hurt. Well, by the time it hurts, the tooth may need a much larger filling, a crown or possibly a root canal. All of these other procedures could have been avoided if they had taken care of their tooth before there was pain.
Waiting for pain can be very expensive, not to mention painful. The No. 1 myth of dental care is a lack of pain means good health. Just because it doesn’t hurt, it doesn’t mean everything is OK in your mouth. High blood pressure, glaucoma, diabetes and cancer also have no pain for years or even decades. They’re not healthy, either!
A patient of mine is a physician. He called and said his teeth were starting to get loose, so we set up an appointment. By the time he came in, one of his lower teeth had fallen out. It turns out he had severe gum disease and never knew it because he didn’t feel any pain. We finally got the gum disease under control, but not before he lost six teeth.
ABOUT THE WRITER → Dr. Charles Reinertsen is a graduate of the University of Florida College of Dentistry. He opened LifeTime Dental practice in Tavares in 1979. He has volunteered for national and community-based charitable organizations such as Give Kids a Smile and Project Dentists Care of Lake County. He also authored a book,
How do you keep problems from happening to you? The answers are simple and fairly obvious, but let’s review them.
STEP
First, take the time to properly brush and care for your teeth. Remember, thoroughly clean your mouth. If you invest that much time each day, you’ll avoid most of these problems. Check how good you did with “disclosing tablets” that stain any plaque you missed, then go back and clean all the plaque off. Disclosing tablets are sold over the counter and also available at amazon.com.
STEP
Second, have your teeth checked better. Just don’t go years between checkups. Remember, if you wait for pain before going to the dentist, you very likely could be experiencing problems that could have been avoided. Make sure your dentist is checking for decay, gum disease, airway restrictions and your bite. These four areas are critical to your overall health.
STEP
Finally, when a problem is found—whether or not it is causing discomfort—deal with it right away. It and it will only get worse—and more expensive and painful—over time. Take control of your oral health, and your mouth, body and wallet will thank you!
That’s right. Get up and get yourself moving, whether it’s walking, swimming, biking or running. Try to do at least 15 minutes a day of aerobic activity. It is essential for good health and will burn excess calories.
Americans are notoriously obsessed with body weight. Weigh yourself once and measure against the BMI (body mass index). Then put your bathroom scale in the closet for a few months. Scales can be inaccurate, misleading and a psychological deterrent to your success.
Excess body fat is a killer. Learn how to measure and manage your body fat percentage by using body fat calipers. Body fat measurement is a more accurate indicator of health and wellness than weight alone.
Americans take in too many calories. Period. From supersized meals at fastfood restaurants to enormous servings at our favorite steakhouse, we are on the receiving end of an abundance of calories. Weight reduction is a caloric formula: calories in (through eating) versus calories out (through activity). It’s that simple. Stick with smaller portions.
Shift your fitness focus to your health, not just your appearance. You can add years to your life and reduce major health risks by following a sound nutrition and exercise program. And you’ll look better and feel better, too.
You’re ready to shed those bulky winter sweaters and slip into something more comfortable, but you’re worried that
the remains of too many holiday parties are still hanging on your hips. Spring is the perfect time to get moving again. Why not take advantage
of the next few months to get your body fit and lean for summer? These tips can help people who desire safe, effective weight loss.
If it sounds too good to be true, it is. From “fat burning” diet pills (dangerous) to electronic ab stimulators (really!), the promise of results without effort is just a marketing gimmick designed to reduce your wallet instead of your waistline.
Soda adds useless (and expensive) calories to your diet. Just drinking water rather than soda can put an extra $2-$3 in your wallet each day. Over one year, that adds up to more than $1,000 saved and 100,000 fewer calories consumed.
ABOUT THE WRITER → William Smith has
Proper diet and exercise go hand in hand. One without the other is a recipe for failure. Just because you walked for 30 minutes doesn’t mean you can reward yourself with a pint of your favorite ice cream.
For many of us, winter is a time of sedentary living. Now that you are ready to commence a plan of exercise, make certain you stretch your muscles for at least one whole week before starting. This way, your muscles will be ready for exercise and you’ll be less sore.
Enjoy yourself now that spring is here. Get outdoors. Go hiking. Ride a bike. Make delicious, healthy meals outdoors, too. Try salmon and vegetables on the grill instead of the usual burgers and hot dogs.
Five ways to exercise with your dog.
Story: Provided by Constant Content
them healthy. They reap the same benefi healthier and stronger heart, more energy, and lower risk of certain diseases and depression. Unfortunately, too often dogs don’t get the proper exercise. In fact, up to half the dogs in America are overweight. Finding time to give your pup adequate exercise can be hard when you work full time and have a social life to keep up with. Still, if you have a dog, it’s your responsibility to keep him happy and healthy.
A common way that people find time to give their dog a fun workout is to workout alongside them. Chances are, you make time for fi every day, or at least once a week. If that’s the case, start exercising with your dog. That way, the two of you can both reap the benefi some quality time together in the process. Here’s a list of five fun ways to exercise with your pup.
If you want to really challenge your pup, create an obstacle course in your backyard. Place small hurdles in the grass for him to jump over and tunnels for him to scurry through. Stay by his side (this will give you a workout too) and encourage him along the way. It’s a great way to get the heart pumping, strengthen your pup’s agility, and improve his coordination. Plus, it’s
If you live in an area that’s conducive to hiking, you to your home and explore the area together. Your four-legged friend will love experiencing all the new sights and sounds while spending time by your side. Pick a spot that has a few challenging slopes or walk a flat path at a pace that slightly elevates your heart rate. You don’t want to overdo it, but walking too slowly won’t give you the proper cardio workout you need. If you make hiking a regular part of your routine, make sure you prepare for ticks. Cover your skin, especially your feet and lower legs, and wear insect repellent. Make sure your pup is current on his flea/ tick prevention and consider buying him some boots to protect his feet as well.
While you may know your city well, there are likely areas that you haven’t visited before. If you’re feeling adventurous, and it’s safe, explore these spots with your pup. It’ll be fun, taking in new sights and discovering new areas. Who knows, maybe you’ll spot a new coffee shop or yoga studio you want to try out in the future. Again, make sure you keep your pace brisk in order to get a good cardiovascular workout. If you don’t want to explore new areas, take your pup to your favorite spots. If you frequent a pet-friendly coffee shop or breakfast cafe, walk with your pup instead of driving, for your morning cup of java.
Swimming is a great way for the two of you to have fun, cool off, and get a full body workout. Swimming is an exceptional workout choice for dogs with arthritis, but for most dogs. Some dogs are too afraid to swim, so don’t rush in before testing the waters. For dogs who enjoy splashing around, swimming is one of the most effective forms of exercise. While it targets multiple muscles and burns several calories, it doesn’t feel like working out. Of course, you might feel it in the morning, so take it
swimming in a local river or other water source, make sure it’s allowed and that the
If you’re steady on your feet and trust your dog, you can try your hand at roller skating with your pup. It’s important to try this activity for the safe environment, since your dog may get too excited and pull you in a direction you don’t want to go. With proper training, however, roller skating together can be a great bonding experience and an excellent way to work out. Your goal is to not let your dog pull you as the two of you move down the street together. Your dog should behave as if he’s on a walk, running beside you without going ahead or in a different with treats to reward good behavior and give your pup
Working out with your dog is a great way for the two of you to deepen your bond and get healthy together. Whether you enjoy swimming or hiking towards a picturesque view, the two of you are sure to enjoy your new routine.
“Meditation is a process of lightening up, of trusting the basic goodness of what we have and who we are, and of realizing that any wisdom that exists, exists in what we already have. We can lead our life so as to become more awake to who we are and what we’re doing rather than trying to improve or change or get rid of who we are or what we’re doing. The key is to wake up, to become more alert, more inquisitive and curious about ourselves.”
Random opportunities can bring peace and harmony.
Story: Lynne Everatt, MBA
Do you want to meditate but never seem to be able to find the time? Don’t give up. Meditation’s many benefits are worth pursuing, even if you have to use your time popcorn: those small, free moments, such as waiting in line, that pop up randomly throughout the day and make us instinctively reach for a distraction.
There are so many reasons to meditate. The workplace has become a breeding ground for an epidemic of SADness—stress, anxiety and depression—three afflictions that meditation can ease. Smartphones have shrunk our attention spans to subgoldfish levels, and meditation can help us focus at least as well as an amphibian. And meditation can make pain feel less painful, help us sleep better, control impulsive reactions and improve our relationships. But most of all, meditation helps us live our lives as they’re happening, not as background music to thoughts of the past and imaginings of the future.
Do you ever feel the urge to reach for your phone at a stoplight to scan your email? Where I live, one of the toughest jurisdictions for distracted driving in the world, even than reach for your phone, take a deep breath and scan your environment for something pleasing to look
work in years.” Whenever you encounter someone, say to yourself, “I want this person to be happy.” Not only will you short-circuit a kneejerk reaction to view others with a critical mind, but with each person you encounter, you’ll be cultivating an aura of kindness that, if they’re attentive, they’ll be able to sense.
as a formal meditation session in compassion where you imagine a wider and wider circle of humanity and wish them all well. Compassion meditation always begins with yourself, so while you’re wishing happiness for others, be sure to take a moment to wish for your own happiness.
Do you remember tasting anything today, or did you scarf down your food and drink while you were busy doing something else? Food is a pleasure that deserves to be savored. You’re eating anyway, so why not take a moment to smell, taste and feel the sensations that your food gives you. Savoring your food counts as meditation.
“He lived at a little distance from his body” began James Joyce’s “A Painful Case,” the tragic story of Mr. Duffy, a man who never paid attention to the world around and within him. Many of us are like Mr. Duffy because we prefer orderly minds without nuisance bodies that repeatedly impose their needs on us and interrupt our productivity.
But when we cut ourselves off from our bodies, we cut ourselves off from what Joyce called “life’s feast,” so reconnect with your body now and sporadically throughout the day. What’s happening with
only the mind. If you can feel your left hand, you can also start inhabiting other parts of the body. Feel the aliveness in your left hand and, if you have time, travel up your arm and around your shoulders down to your right hand. You may discover that your body is a welcoming place of mental rest.
The simplest and most portable tip, “just breathe” is a meditation that you can do anywhere, anytime. Take a deep breath into your belly and let your attention follow your breath as you recharge and energize.
Try one of these meditative moments, notice how it makes you feel and soon you’ll be seeking opportunities for more meditative moments that, sown together over the course of a day, will have a positive effect on your well-being. And if you ever decide that you have five minutes or more to sit quietly and just breathe, your meditative moment will have become the bridge to building a meditative habit.
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ABOUT THE WRITER → recovering MBA, LinkedIn Top Voice in management and culture and author of “E-mails from the Edge,” a
as volunteering at a soup
Finding humor in dark places can help ease the pain.
Story: Peter Rosenberger Illustrations: Megan Mericle
In an interview with AARP representatives some years back, they mentioned that many people serving as caregivers don’t necessarily see themselves or identify as a caregiver. They asked, “How do people know if they are indeed a caregiver?”
The question struck me as hilariously funny, and lapsing into my best Jeff Foxworthy impression, I quipped, “If you have a professional carpet cleaner on retainer … you’re probably a caregiver.”
Bursting into laughter, they suggested Jeff and I do a routine based upon that. Later, asking Jeff if he wanted to do it, he said, “Sure. Write out some jokes and we’ll put something together.”
Feigning outrage, I laughed back at him and said, “Hey, these aren’t jokes. This is my life!”
From “… using Neosporin as a verb” to “… being the one asking for a price check on suppositories at
the grocery store” to “... hooking up our dog to my wife’s wheelchair just to see if it would work” (I have footage)—hilarious moments can exist in the life of a caregiver.
We certainly cry enough tears, but do we chuckle and laugh enough? Sadly, no.
More than three decades into our own medical challenges, my wife and I have learned to see the lighter side and find humor and joy—even in harsh circumstances.
Wheeling her home from her 80th surgery last year, I pushed Gracie into a large crowded elevator at Vanderbilt University Medical Center in Nashville. The occupants immediately stared at her. Granted, she’s a beautiful woman, but her metal prosthetic legs prominently appeared below her hemline. An amputee for several decades, she’s somewhat used to that, but to
add “injury to injury,” her arm rested in a sling following the operation that morning on a nerve near her elbow.
Watching the elevator passengers unabashedly gawk at her, I decided to have some fun and loudly lamented, “Worst hysterectomy ever!”
Although Gracie tried to hide a smile while rolling her eyes at my goofiness, the elevator occupants all flinched and immediately found something interesting to see on their respective shoes.
Backing her out when the doors opened, I turned and gave a parting shot over my shoulder, “She put up a fight, God love her!”
Despite post-surgical discomfort, Gracie laughed all the way to the car. I don’t know what others do following a loved one’s 80th surgery, but being able to laugh makes the journey a bit easier.
A sense of humor can detach from heartache without detaching from the person. Humor helps us discover that although we’re still paddling on whitewater rapids as a caregiver, we can travel downstream instead of exhausting ourselves pushing upstream against the current.
Like most caregivers, I possess a painfully serious side. Yet, in intense situations, somberness often needs a pressure valve release. Humor helps. In the ER one night, I ushered Gracie to the waiting staff and quickly rattled off enough stats and case history to help them do their job. I was standing next to her gurney while wearing a nice suit and confidently speaking “medical-ese.” The nurse made an
assumption and asked, “Are you a doctor?”
Without missing a beat, I assured her I was a “cranial proctologist.” Nodding with a puzzled look, she performed triage on my wife while probably making a mental note to research how those two things connected.
Humor doesn’t have to be a defense mechanism, nor must it be snarky at someone else’s expense. Rather than living in the punchline, the healing power of humor is that it’s a lifeline to a bright blue sky above the dark clouds of heartache. While we can’t always see it, our hearts are comforted to know joy and beauty—though often hidden by suffering— still remain.
As caregivers, we will cry. Yet, those tears don’t have to be full of rage and despair. Healthy tears are the goal. When those flow, we discover that even laughter can flow as well.
Sometimes, we need a little help from people who have weathered the storms. The
permission to laugh often comes from those with the most scars. The places of our greatest sorrows can also serve as markers of great freedom—and even beauty.
So, when I say you might be a caregiver “… if a hospital bed has never hampered your love life, and there’s no use wasting a ‘semi-private’ room,” you’ll understand the joke while embracing the concept that even in serious places, there’s always room for love wrapped in a bit of humor.
AFTER MORE THAN 130 EPISODES AND 2600 STORIES...
Hometown Health TV is kicking off its 12th season of multi award-winning health and medical education, information and entertainment in physician offices throughout Lake County and The Villages, in 200,000 cable TV homes and on the web.
(That’s more seasons than we can count on two hands.)
Good Things for Those Who Wait
To see if your practice is eligible for our speciality-exclusive HHTV network, call 352-801-7106 or email Info@HometownHealthTV.com for a video demo.
Americans have developed a reputation around the world as materialistic and wasteful spenders. Based on the following numbers, that perception is not far from reality:
$1,038
HOW MUCH THE AVERAGE AMERICAN SPENDS EACH YEAR ON LOTTERY TICKETS, ACCORDING TO A SURVEY COMMISSIONED BY BANKRATE, A CONSUMER FINANCIAL SERVICES COMPANY BASED IN NEW YORK CITY.
$1,200
THE AMOUNT AMERICANS SPEND EACH YEAR ON FAST FOOD, A ONEPOLL.COM SURVEY STATES.
$70,000
HOW MUCH AMERICANS SPEND ON TAKEOUT AND DELIVERY IN THEIR LIFETIME, ACCORDING TO RESEARCH COMMISSIONED BY HOME CHEF, A CHICAGO-BASED MEAL KIT AND FOOD DELIVERY COMPANY.
$1.04
HOW MUCH AMERICANS OWE IN CREDIT CARD DEBT, THE FEDERAL RESERVE REPORTS.
… there’s a proper way to write one.
Story: Chris HoganWe all want to do nice things for our loved ones. We go on family trips and celebrate life’s victories together. It’s sometimes difficult for us to consider the bad things that
can happen in life, but we still have to be prepared. That’s why having a will is so important.
Not having a will in place leaves room for arguments among your loved ones and anyone else who might pop up
wanting a piece of your stuff. That’s not OK. The last thing you want to do is add more stress to their lives after you’re gone. This is your legacy we’re talking about here. Do you want to leave that to chance?
Protecting your wealth—and your family—with a will is one of the best gifts you can leave to those you love.
What exactly is a will, and why is it important to have one?
Your grieving family members won’t automatically know what you wanted them to do with your money or your stuff—you need to tell them. That’s where your will comes in. A will basically establishes a plan for how your stuff is distributed after you die. It’s your way of saying exactly who gets what and what goes where—and getting it down in writing.
Almost three out of four parents with kids don’t have a will in place, according to a recent survey conducted by Ramsey Research. That’s a big problem.
Yanking out a sheet of paper and scribbling “My family gets all my stuff” isn’t going to cut it. But making a will really isn’t that hard. And, in most cases, you don’t even need to go to an expensive lawyer to get one done.
Once you’ve really thought through what you want to include in your will, you can prepare it in 20 minutes or less. There are plenty of places online that make it easy for you to create a will that’s specific to the state where you live.
No matter how much or how little you own, you need a will. Your loved ones already will be going through a lot when you die, and you don’t want to add stress to an already stressful situation.
HERE ARE SEVEN QUICK STEPS THAT WILL HELP YOU CREATE A WILL THAT STICKS:
assets to go to your surviving spouse while kids. Whatever it is, get it in writing.
and make sure that your wishes explained you’re gone.
ABOUT THE WRITER → Chris Hogan is a “Everyday Millionaires: How Ordinary People Built Extraordinary Wealth—And How You Can Too.”
will shouldn’t be a mystery novel. Do
sure you put your will, along with other
Dear Dave, I’m an admissions counselor for a university and I make $37,000 a year. I spend a lot of time on the road and I’m trying to get out of debt, but I have one credit card I’m still using for travel expenses. The university refunds me for these expenses, which always run $300 to $400 per trip, but usually it takes about three weeks for this to happen. Do you have any advice for someone in my situation?
—Roxanne
Dear Roxanne,
Let’s set up an account and prime the pump once. By this, I mean in the next few months, I want you to save up $500, then open a separate checking account for reimbursable travel expenses only. Make sure a debit card is attached to the account, too.
If you put $500 into this account one time, you’ll never have to save for it again. You’ll use some of that money for your travel expenses—on your debit card—and when they reimburse you, you’ll put the reimbursement check directly into your travel account. After you get the initial $500 in there, your travel account will run off your reimbursement checks.
Lots of people carry credit cards on the road for expenses, but often they’ll end up buying things that aren’t reimbursable. It happens to everyone who travels. Then, over time, you accidentally run up credit card debt. But when you use a debit card with an account that’s completely separate, and you’re not using it for anything except reimbursable travel expenses, it will help you become a lot more disciplined with your purchases on the road.
Everyone who travels a lot does some stress eating and stress spending. Why? Because being on the road often or for long periods of time is no fun. The only people who think travel for work is glamorous are those who don’t do it for a living.
—Dave
My name is James. I’m writing this at my weekly PWA (Poll Watchers Anonymous) meeting, where election junkies like myself gather to discuss our common addiction. We drool at the prospect of new election polls being released. It may not wreak bodily havoc like alcoholism or drug addiction, but it’s an equally difficult habit to break.
I developed this disease in college. One of my degrees was in political science. Yes, I earned a B.S. in BS in 2000, the year of Y2K. Then I faithfully watched the BS presidential election in 2000, which would become better known as the year of the hanging chad.
I’ve paid close attention to every presidential election since then. The addiction intensifies during presidential election years. Yes, November is eight months away, but that doesn’t stop me from Googling “latest polls” several times a day or checking the polling averages on the website realclearpolitics.com. As the election draws closer, my habit likely will increase to a dozen times a day. And while most Americans are sipping their morning coffee, I’m checking to see if any new polls were released between midnight and 7am.
I have to remember that different polling methodologies will yield different results. Thus, poll-a-holics can endure a roller coaster of emotions in a matter of minutes.
“And in the latest news, the Rasmussen poll just released has (my candidate) up by four points.”
I delude myself. “Yes, that’s the most legitimate poll out there!”
Then I flip to another news channel.
“The Washington Post-ABC News poll has (my candidate) down two points nationally and trailing in three important battleground states.”
I delude myself again. “Meh. That poll samples too many voters from the other party and never enough from my party!”
Actually, polls can miss the mark. Last year’s governor’s race in Florida between Ron DeSantis and Andrew Gillum is a great example. Gillum led in 33 of the 36 polls taken between late August and early November. In fact, one poll released on election eve showed Gillum with a seven-point lead. Guess what? DeSantis won by 32,463 votes.
Polls also can be predictable. We know a presidential candidate will receive a bounce in the polls after choosing a running mate, speaking at his party’s national convention or having a good debate performance. Similarly, a gaffe on the campaign trail could temporarily send his poll numbers plummeting.
But even if polls are flawed and predictable, dammit, they’re exciting. I mean, when our candidate is leading, it’s validation that our political views are what is best for America. Secondly, I can celebrate and take pleasure in seeing the disappointed faces of those on the other side of the political aisle. Third, I can prematurely envision whom my candidate is going to put on the Supreme Court, how he’s going to improve health coverage and how he’s going to handle domestic and foreign terrorists. Wow, just reading what I typed is proof that I need help. After the 2020 election, I’m going to begin a 12-step program. Hopefully, by the midterm elections in 2022, I can stop my addiction cold turkey.
I just hope they have patches by then.
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