Feb 2015 WNY Health Magazine

COMPLIMENTARY

© wnyhealthmag.com

C

PO W

N

Y. co

m

FEBRUARY 2015

Community Papers

of Western New York, LLC

WNY Health © |February 2015

1

contents

Features 6

5 Movie Snacks to Reconsider

11

10 Sweet and Healthy Tips

Watch Out for These 5 For a Wonderful Valentines Day!

in this issue...

Mindless Eating Solutions

3

7 Easy Changes to Make Right Now

4

10 Chocolate Facts

14

Supplement FAQ’s

To Make You Drool!

20 22

Popular Supplement Questions Answered!

5 Foods to Fight the Winter Blues

American Heart Month

18

Valentine’s Snacks for Kids

February is American Heart Month The Healthy Alternatives

editors corner Dear Valued Reader: This issue of WNY Health is focussed on Valentine’s Day and American Heart Month.

Your heart is the center of your cardiovascular system, and vitally responsible for just about everything that gives your body life -- ranging from the transportation of oxygen to the success of your immune system. However, the foods you eat and the amount of activity you choose to take part in, can dramatically affect the overall health of your heart and your cardiovascular system. For this reason, we have made the WNY Health February issue one that provides healthy recipe recommendations, snacks to reconsider, and Healthy Alternative Valentine’s Day Snacks for Kids, with added features promoting Health.

WNY Community Papers and WNY Health thank you, our readers, for taking the time to learn about topics and concerns that improve our understanding and ability to stay healthy.

Start Adding these Today.

We welcome businesses and local organizations to consider advertising in WNY Health, and sharing information that contributes to our community and its diversified audience.

Lactose Intolerance

Please contact us with your advertising needs: WNY Health Magazine PO Box 790 Cheektowaga, NY 14225 T: (716) 668-5223 F: (716) 668-4526 WNYHealthMag.com

Symptoms and Solutions

We’re Online: w WNYHealthMag.com facebook.com/wnyhealth pinterest.com/wnyhealth2004

t @WNYHealthMag 2

16

WNY Health ©|February 2015

Dr. Janet Gane Editor/WNY Health

All content within WNY Health©, is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. WNY Health© is not responsible or liable for any diagnosis made by a user based on the content of WNY Health©. wnyhealthmag.com is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advice on any of the sites. Always consult your own medical practitioner if you are in any way concerned about your health.

7 MINDLESS

EATING SOLUTIONS Here are seven ways you can eat better by changing your environment: 1. Makeover your home kitchen.

The goal is to make tempting foods less visible and convenient.

So try clearing your counters of any food other than a fruit bowl.

Put the healthiest foods out front and center in your cupboards and pantry – with a separate, hard-to-reach snack cupboard.

Get rid of the clutter and take out comfy chairs and the TV to make the room less friendly for lounging, which can lead to

more grazing and snacking.

2. Rearrange your fridge.

Transfer all your fruits and vegetables from the crisper bin to the top shelf of your refrigerator, and move your less healthy foods down into the crisper. Keep cut fruit and vegetables in plastic bags on the eye-level shelf of your fridge for easy grabbing.

Wrap indulgent leftovers in aluminum foil or put in opaque containers.

3. Do-over your dinner table.

Start by downsizing your dishes, using 9 to 10-inch plates instead of jumbo ones. Pre-plate your food from the stove or counter instead of serving family-style on the table. Use tall or small glasses for anything that’s not water.

Use smaller serving bowls and teaspoons as serving spoons. Use the half-plate rule.

4. Strategize at restaurants.

Ask the server to bring the water and not the bread. Check the menu descriptions – anything described as “crispy” likely has 131 more calories, and “buttery” tends to have 102 more calories.

Ask for a half-size portion or commit to taking half the meal home in a to-go bag.

5. Rethink your grocery trips.

Pop a piece of sugar-free gum in your mouth before you start shopping to lessen cravings and impulse spending, or eat a healthy snack before you leave home. Divide your shopping cart in half, and reserve the front half

for fruits and vegetables. Shop the healthiest aisles first.

6. Change your workplace habits.

Forget about a candy dish on your desk. People who had candy within an arm’s reach reported weighing 15.4 pounds more than those who didn’t. Pack your lunch more often, and eat with a friend instead of at your desk.

When going through a lunch line, pick up a piece of fruit first.

It seems to trigger a chain reaction of healthier choices.

7. Use social media.

Reach out to your favorite restaurant and supermarket via Twitter to make requests. Blog, Tweet, post on Facebook or talk your successes so others can start changing their food radius and make themselves slim by design.

There is an online community that can help: SlimByDesign.org.

References: Food psychologist Brian Wansink, Author Janet Helm WNY Health © |February 2015

3

10 Chocolate Facts to make you drool Eating dark chocolate every day can reduce the risk of heart disease by one third. It can also reduce blood pressure and it offers a bunch of anti-oxidants.

The higher the cocoa content, the better the chocolate is for you.

8. Child Labor

six tons – that’s nearly 12,000 pounds. The bar was created to get children to “think big”.

Warning: This article may cause intense hunger!

1. Nestle

If you are a lover of milk chocolate, you have one man to thank: Henri Nestlé – who went on to create a bunch of well-know Nestlé chocolate products, including Kit-Kat, Smarties, and Crunch. It was created by mixing Cocoa butter and salt with sweetened condensed milk.

2. Chocolate Shortage

We don’t mean to cause alarm, but the world is facing a serious chocolate shortage. Serious diseases are affecting trees in Latin America, which is the country where the majority of the world’s cacao is produced. On top of the shortage, there is an increased demand for chocolate, meaning we may one day lose the humble chocolate bar as supply won’t be able to meet demand.

3. World’s Biggest Bar

Back in September 2011, Thorntons, a UK chocolate company, created the biggest chocolate bar in the world, as it weighed almost

Senior Living at Its Best!

• FREE Heat, Water & Time Warner Cable • On-site Management • 24-hour On-site Maintenance Call Kim Today for a Tour! • Private Patios/Balconies • Exercise Room/Hair Salon • Secure, Monitored Entrance • Social Activities for Everyone 705 Sandra Lane, North Tonawanda, NY • 1-Bedroom Apartments

693-0420

4

WNY Health ©|February 2015

4. White Chocolate

You might be a little surprised to learn that white chocolate isn’t actually chocolate, because it contains no cocoa solids or a cocoa liquor. It still tastes good, though!

5. Chip Cookie

The inventor of the chocolate chip cookie, Mrs Wakefield, sold her idea to Nestle Toll house for a rather unusual payment: a lifetime supply of chocolate. That’s just good business sense.

6. M&M’s

M&MS were created back in 1941 so soldiers could enjoy some tasty chocolate without it melting.

7. Heart Diease

We have some good news!

We don’t mean to bring the mood down, but the chocolate you enjoy every day may have come from a chocolate farm that enforces child labor. This information is available to the public, so buy chocolate responsibly.

9. Tooth Decay

Worried that chocolate might damage your teeth? Well, this delicious treat has an anti-bacterial effect on the mouth, preventing tooth decay. Many scientists have claimed that chocolate with cacao-extract may be better for your mouth than fluoride.

10. The Microwave

Percy Spence was a WWII scientist who was working on radar and weapons projects. After working on a device called the magnetron, he noticed the chocolate bar in his pocket quickly turned to mush.

He realized the magnetrons could quickly heat food, and the microwave was born!

Reference: TheListLove.com

OPEN HOUSE:

Thursday, Feb. 12 & Friday, Feb. 27 • 10AM-1PM - Refreshments Will Be Served –

24 Hour Onsite Maintenance Elevator Private Patios & Balconies Emergency Pull Cord Complimentary Van Service FREE Heat, Cable & Water 1ST MONTH FREE OR $500 OFF FIRST MONTH & 1 YEAR MEMBERSHIP TO THE (JCC) JEWISH COMMUNITY CENTER

EQUAL HOUSING OPPORTUNITY

America’s Love Affair

with Sugar

No doubt, national estimates of food consumption are subject to much interpretation. But in the real world of everyday eating decisions, what foods should we avoid and what foods should we enjoy to maintain healthy weight?

“Our body fat depends on total calorie intake, not on a particular source of calories,” says Nutrition and Health Specialist, Connie Crawley, “Of course the tip of the food pyramid [the category that includes sugar and oil] is where most of the empty calories are found, so minimizing choices from there will help.”

If you want to avoid hidden sugar:

Read food labels. Ingredients are listed in order of volume, so anything with sugar, corn syrup, glucose (or, in general, words ending in “-ose”) near the top of the list, is likely to be high in sugar.

When you do choose a product with added sugar, watch your portion size. Simply avoid processed foods as much as you can especially sodas and other sweetened beverages. And what about artificial sweeteners? While they can be useful in weight maintenance, use them sparingly, says Crawley. All sweeteners have little nutritional value,” she said. “I prefer to use a minimum of all of them.” That’s great, but

what if you still crave sweets? Fresh fruit is always your best bet, but if it just won’t do the trick, here are a few suggestions:

-Angel food cake topped with fruit.

-Frozen fruit ices and sorbets.

-Low-fat frozen yogurt.

-Fruit shakes made with low-fat milk.

References: Connie Crawley, nutrition and health specialist, College of Family and Consumer Sciences, University of Georgia, Athens.

Kristine Clark, PhD, RD, director of sports nutrition, Pennsylvania State University.

What makes Florastor probiotics unique?

Saccharomyces boulardii CNCM I-745

ily! m a F e l o h W e h for t PROBIOTIC for Daily Use

Appropriate for the entire family starting at two months of age†1 Perfect for travel and active lifestyles; it’s practical, it’s portable, and it doesn’t need refrigeration Works with antibiotics and offers more complete protection over some bacterial probiotics†2 Made with all natural ingredients that are vegetarian and gluten-free Supports a healthy immune system †3;70% of your immune system is located in your digestive tract

So, what are probiotics?

Available at your local retailer †

www.florastor.com

The World Health Organization defines probiotics as “live microorganisms which, when administered in adequate amounts, confer health benefits to the host.”†4 These microorganisms include specific strains of bacteria or yeast cells.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

1. Vandenplas Y, Brunser O, Szajewska H (2009) Saccharomyces boulardii in childhood. Eur J Pediatr 168: 253-265. 2. Klein SM, Elmer GW, McFarland LV, Surawicz CM, Levy RH (1993) Recovery and elimination of the biotherapeutic agent, Saccharomyces boulardii, in healthy human volunteers. Pharm Res 10: 1615-1619. 3. Martins FS, Silva AA, Vieira AT, Barbosa FH, Arantes RM, et al. (2009) Comparative study of Bifidobacterium animalis, Escherichia coli, Lactobacillus casei and Saccharomyces boulardii probiotic properties. Arch Microbiol 191: 623-630. 4. Joint FAO/WHO Working Group on Drafting Guidelines for the Evaluation of Probiotics in Food (2008) Guidelines for the Evaluation of Probiotics in Food. London Ontario, Canada: FAO/WHO.

WNY Health © |February 2015

5

5 Movie Snacks to Reconsider If you were ever curious about how many calories you consume whenever you head to the theater to catch a flick, let this list of the 5 most concerning movie snacks give you an idea: 1. Buttered Popcorn

Have you ever wondered what the total calories were in a medium or large bag of popcorn?

Studies and surveys have shown that a whopping 1,200 calories can be found on average in a large bag of popcorn from major movie theater chains. To top it off as one of the worst movie snack foods, adding pumps of butter can easily bump that 1,200 closer to 1,500 calories. That’s ridiculously close to the 2,000 calories recommended for the average person, just from a bag of popcorn!

To make matters worse, the Center for Science in the Public Interest (CSPI) found 60 grams of saturated fat in one movie chain’s medium bag of popcorn, which is roughly three days’

6

WNY Health ©|February 2015

worth of saturated fat in something that isn’t even considered a meal. The center attributed the high saturated fat content to the coconut oil being used to cook the popcorn. Stacked with the butter, salt and high calorie content, a bag of popcorn can bring you one step closer to a heart attack or stroke.

2. Nachos with Cheese

Many movie theaters offer larger snack items that can be looked at as meal alternatives for those looking for something heavier to munch on. The problem is most of these foods have no real nutritional value, and are only being sold to make a profit. Movie nachos are a prime example of just how bad movie snacks can be.

With generic chips and a molten, yellow liquid that is supposed to

pass for cheese, you can expect to find close to 1400 calories in one serving. Add a soda, and maybe a small bag of popcorn or candy, and you’ve got a day’s worth of calories just from one trip to the

movies. That definitely crosses nachos with cheese off of the healthy movie snacks list.

3. Reese’s Pieces

Many people love the delectable,

chocolate covered peanut butter with the candy coated shell that makes up a bag of Reese’s Pieces, but that little bag of candy has enough calories to make up an entire meal. In the same study as the calorie content of movie popcorn, CSPI found that eating an eight ounce bag of Reese’s Pieces was equivalent to eating a 16 ounce steak with a baked potato on the side. Wouldn’t you rather enjoy the steak and potato instead of a little bag of candy?

4. Hot Dog

The hot dog is quite common at just about every entertainment venue, from the ballpark to the movie theater. They require little to no cooking experience to make, and only require two ingredients: a hot dog and the bun. Out of all the movie snacks available at most theaters, hot dogs are the only real substitute for a meal as they offer protein and aren’t entirely based on carbs. While the calories aren’t as bad as you would think after reading this list (movie hot dogs average about 300 to 600 calories on average), it’s the lack of healthy options that make them such

a bad choice for a movie snack.

Most theaters only offer one size, with one type of bun and one type of meat.

There’s no whole grain bun or vegetarian hot dog to choose from. Plus, there’s still a chance that the hot dog contains monosodium glutamate (MSG), which can increase a person’s risk of obesity and type 2 diabetes.

5. Large Soda

Find Your 3 L

S ENECA PtOINTE Senior S i A Apartments t 55+ Senior Living Community • FREE Heat, Water & Cable TV • Indoor Laundry/Trash Rooms • Fitness Center • Beauty Salon • Community Activities, Trips

1 & 2 Bedroom Apartments Available

A large soda is the most common beverage at the movie theater, and has just as many calories as a small meal at roughly 500. The 132 grams of sugar are no laughing matter either. While most people are well aware of the health risks associated with this sugary, calorie-filled beverage, it remains a mystery why so many are willing to partake in a movie theater setting. Again, it is a part of the phenomenon of the movie theater experience.

References: Center for Science in the Public Interest , PubMed.gov EatingWell.com FitSugar.com Shine

1187 Orchard Park Rd., West Seneca, NY 14224 • 677-4141

Meadow Family Medicine OLIVIA SMITH-BLACKWELL, MD, MPH ELIZABETH ZAK, FNP

Come and Visit Us At: 601 Division Street North Tonawanda, NY 14120 Telephone: 693-4600

ACCEPTING

NEW PATIENTS

PROVIDER OF MOST INSURANCES

AFFORDABLE SENIOR HOUSING

SPACIOUS STUDIO & 1 BEDROOM UNITS Offering peace of mind with an affordable apartment community.

AMENITIES: • Appliances • Laundry Facility • Carpeting • Elevator • Blinds • Parking Heat/Water Included • Erie County Senior Meal Program • Park-Like Setting

NOW ACCEPTING APPLICATIONS *55 & OLDER All New Community Room For Our Residents To Enjoy

Call 716-242-8995

UNITED CHURCH MANOR 50 North Avenue • West Seneca, New York 14224

668-5804

WNY Health © |February 2015

7

EASY WAYS to Get 10,000 Steps Per Day

Follow these tips to make your body – and fitness tracker – happy.

Get Your Steps In!

So you bought a fitness tracker – and now it’s bugging you to be more active. These devices come programmed with a goal of 10,000 steps per day, a number said to help reduce your risk of heart disease, high blood pressure; and more. And while that number may be easy to hit on gym days, it can be difficult on others. The good news: By making a few small changes in your daily routine, you, too, can clear that hurdle.

Why 10,000?

The 10,000 step goal is endorsed by the American Heart Association and the Centers for Disease Control and Prevention. But you don’t have to act like a wind-up toy, tackling it in one fell swoop. “In fact, attaining 10,000 steps in smaller increments throughout the day may be more manageable than trying to complete 10,000 steps in one go at the gym,” says Chris Jordan, director of exercise physiology for

8

WNY Health ©|February 2015

Johnson & Johnson and author of “The 7 Minute Workout.” Anything you can do to avoid prolonged sitting will benefit your health, he says.

Walk to Work

If your goal is to increase your steps, start by walking to work, Jordan says. If that’s not possible – rural and suburbanites take note – simply getting off the bus a stop earlier or parking your car a little farther from your destination can boost your step count, with little extra effort from you. “Take every opportunity to get up and active,” he says.

Take the Stairs

Once you set foot inside your office building, don’t immediately hop on the elevator. Make a beeline for the stairs, and use them when you leave for the day as well. Bonus: You might even get out of the building faster. “Most people at the office use an elevator, so the steps are usually empty,” he says. “People underestimate how good a workout step climbing is.”

Take a Break

Don’t just sit at your desk all day, Lee Jordan says. Sitting all day isn’t a recipe for good health, so make sure to take a break.

While you’re at it, rack up some numbers on your tracker as well.

“Take a break during your day, and go walk up and down a flight of stairs,” he says. “It only takes a few minutes, but the benefits are huge.”

Break It Up

Trying to get 10,000 steps is a difficult task, no matter how you slice it. But if you tackle it in smaller chunks, you might find it less daunting, Chris Jordan says. “Aim for 2,000 steps before work, 2,000 midmorning, 2,000 at lunch, 2,000 midafternoon and 2,000 in the evening,” he says. “It will make hitting your goal much easier.”

Don’t Rush In

Just because your fitness tracker is telling you to hit 10,000 steps

doesn’t mean you should, Chris Jordan says. Trying to do too much too quickly can backfire and cause physical injuries. “If you are not currently exercising, aiming for 5,000 or even 2,500 steps a day may be more appropriate,” he says. “This is more than you currently are doing and will be beneficial over the long term. When it becomes easy, you can progress gradually to 7,500, then 10,000 steps a day and so on.”

Remind Yourself Why

We all have them – days when we’d rather do anything but move around. When those days strike, remind yourself of your goals. “Ask yourself why you are trying to be more physically active,” Chris Jordan says. “Connecting to a bigger purpose, whether it’s trying to be healthy, increasing your quality of life or trying to be a positive role model for your children.

Do you have irritable bowel syndrome (IBS)? ms IBS sympto . prove will finally im

Currently there is no satisfactory medical treatment for IBS (abdominal pain with diarrhea and/or constipation), but research scientists at the University at Buffalo are hard at work to try and change that. Volunteers are needed to participate in an NIH funded research study to evaluate a scientifically backed, non drug treatment for IBS. Qualified participants must be between 18 - 70 years of age and will receive all study related care including doctor visits, assessment and study treatment at no cost. Eligible participants will be paid $250 for your time and travel expenses.

Call the UB Behavioral Medicine Clinic at:

716-898-4458

References: Amir Khan, US News/Health

Divorce With Care and Kindness Is Possible

Nadia N. Shahram Mediation Attorney

“I represent your interest and not your anger. An amicable divorce is in the best interest of your children and family.”

Areas of Practice:

• Separation or Divorce Agreements • Child Custody & Support

• All Financial Settlements Including: Property, Spousal Maintenance, Retirement & Pension

5500 Main Street • Suite 216 • Williamsville

565-1299

www.BUFFALOMEDIATION.com

www.NADIASHAHRAM.com

Now Accepting New Patients CENTER FOR DIGESTIVE, ALLERGIC

& IMMUNOLOGIC DISEASES Maya Devi Srivastava, M.D., PH.D., P.C.

Board Certified in Allergy and Immunology, Gastroenterology, & Pediatrics Credentialed in Catholic and Kaleida Hospitals for All Ages

Special Expertise in Asthma, Food and Environmental Allergy, Reflux, Eosinophilic Esophagitis, Inflammatory Bowel Disease, and Endoscopy

(716) 688-0525

1000 Youngs Road, Suite 208 ~ Williamsville, NY 14221

Provider for IHA • BCBS • UNIVERA • EXCELLUS • EMPIRE • UNITED HEALTH CARE • CIGNA • AETNA & OTHERS

.OW ACCEPTING APARTMENT APPLICATIONS s )NDEPENDENT SENIORS AGE s -ONTHLY RENT BASED ON INCOME s 3OME UTILITIES INCLUDED s 3MALL PET FRIENDLY s 3ERVICE COORDINATION AVAILABLE FOR SUPPORTS

,OCATIONS ACCEPTING APPLICATIONS Akron* Angola Grand Island Lackawanna Lockport South Buffalo Springville West Seneca *Akron apartments are also for individuals age 18 or older with a disability.

A short wait to join our community For more information, call 716.817.9090.

WNY Health © |February 2015

9

Over the Counter Medicines for Cough WHAT YOU NEED TO KNOW ••••••••••••••••••••••••••••••••••••••• All Medicines Aren’t the Same

The role of cough medicine is to ease symptoms while your body heals.

At a glance the drugstore shelves will show you, there are many, many brands of OTC cough medicines. But there are only three basic types: 1. Expectorants help thin mucus, making it easier to cough up. The ingredient guaifenesin is the only expectorant in the U.S., so look for it on the label if you need an expectorant.

2. Suppressants help cut the number of times you cough. The active ingredient listed is usually dextromethorphan (DM).

• Other cough suppressants include camphor, eucalyptus oil, and menthol.

3. Combination cough products have more than one active ingredient. They have both guaifenesin and dextromethorphan.

Cough medicines may also contain ingredients to help coat and soothe the throat.

Combination products may have medicines to ease other symptoms, including decongestants for stuffy nose, antihistamines for allergies or a runny nose, or painkillers. Choose a medicine that matches your symptoms.

How to Use Cough Medicine Safely

• Look at the ingredients.

Don’t just grab a bottle of anything that says “cough” on it. Check the label. Is it a suppressant or an expectorant? Is it both? Make sure you’re getting what you need.

• Don’t use medicine for more than 7 days. If you do, you could be covering up a more serious problem. See your doctor if your cough doesn’t get

10

WNY Health ©|February 2015

better after a week.

• Always measure the correct dose. People can get too casual about taking OTC cough medicine, slugging it right out of the bottle. That’s not smart, because even safe medicines in high doses can be dangerous. High doses of cough medicine can cause serious problems, including brain damage, seizure, or death.

• Be careful with combination medicines. Many OTC cough medicines have multiple ingredients -expectorants and suppressants along with decongestants, antihistamines, or painkillers.

Select products with only the medicines that treat your symptoms. If your symptom is only a cough, for instance, you don’t need a decongestant or painkiller. If you need to treat multiple symptoms, check other medicines you take to see if they contain the same ingredients.

Don’t take two medicines that have the same ingredients.

• Keep away from young children. Make sure to choose the right medicine based on your child’s age. Don’t give cough and cold medicine to children under age 4. For kids 4 to 6, ask your doctor first. Follow the dosing directions on the label.

• Consider doing nothing.

Waiting out a cough is the simplest option. Remember that most coughs don’t need treatment. You don’t have to take any medicine. Give your body a week and your cough will probably go away on its own. If it doesn’t, see your doctor.

• Read the label. Read carefully, to understand how to take it, common side effects, and warnings to be aware of.

Reference: WebMD

10 SWEET TIPS FOR A HEALTHY Valentine’ s

Day

February is American Heart Month and we are highlighting the importance of good heart health.

This day is traditionally celebrated with expressions of love for one another through the presentation of chocolates, confections, and other sweets. Other traditional gifts include flowers and greeting cards.

Common symbols used on Valentine’s Day include cupid, doves, and of course…hearts. This year, when celebrating Valentine’s Day, why not treat your loved ones to the gift of good health and a truly happy heart?

By incorporating some healthy changes into your traditional Valentine’s Day routine, you and your loved ones can celebrate together without sacrificing your health.

1. Limit Candy And Sweets

While so many other holidays are celebrated with candies and sweets, Valentine’s Day immediately brings to mind visions of chocolates carefully packaged in heart-shaped containers. Most of these candies are chock-full of preservatives, trans fat, and chemical additives.

Instead of giving these traditional gifts, put together a healthier treat.

Use a heart-shaped cookie cutter and whip up a few batches of your loved ones favorite cookies using all natural ingredients. If you have the time and patience, try making your own chocolates using baker’s chocolate, or better yet dark chocolate, and heart shaped chocolate molds.

Other chocolate options include:

•Chocolate-dipped strawberries and other fruits

•Chocolate-dipped pretzel rods •Chocolate-dipped plastic spoons to be used as coffee stirrers •Chocolate-dipped marshmallows on a stick •Chocolate-covered almonds and other nuts •Chocolate-covered raisins (For more healthy alternatives to sweets, read Healthy Valentine’s Day Snacks For Kids.) http://www.symptomfind.com/ nutrition-supplements/valentines-day-snacks-for-kids/ WNY Health © |February 2015

11

2. Get Active

Who says your Valentine’s Day has to include dinner and a movie?

Skip the theater and try something more adventurous with your loved ones. If you live in a warmer climate, plan an outdoor date that will keep you active. Think outside the box and take your loved one on a nature hike that ends with a healthy picnic. Visit a local park and engage in a game of 1-on-1 volleyball or tennis. Take a trip to a local zoo or wildlife center. Challenge your loved one to a game of miniature golf.

In colder weather, look for indoor activities that will get the blood flowing and the heart pumping. Think of activities like ice-skating, a trip to a local museum (lots of walking), a cooking class (cooking burns calories), or an indoor sports complex that offers rock climbing and other activities.

3. Express Yourself

Emotional and mental health are equally as important as physical health. Learning how to express your emotions is not only good for your relationships, but can improve your overall health in two ways.

The brain is a muscle, and just like other muscles in the body, the brain needs to be exercised to stay healthy. Tapping into emotions and learning how to communicate them effectively works those brain muscles, helping to keep them alert and healthy. In addition, expressing your emotions will help you maintain a healthy emotional balance, which will have a positive effect on your relationships with others. Instead of browsing through cards in our local stationary store, try writing your own Valentine’s Day sentiment or poem. Handmade Valentines are usually kept beyond the holiday.

4. Volunteer

Nothing makes the heart feel better than doing a good deed and helping others who are in need. Instead of spending an intimate Valentine’s Day together, use the day to celebrate the gift of giving.

There are many places where you and your loved ones can volunteer your time.

12

WNY Health ©|February 2015

For example: homeless shelters, hospitals, nursing homes, foster care homes, churches, food kitchens, domestic violence shelters, non-profit agencies (such as Goodwill or Salvation Army), assisted living facilities for adults with disabilities or local charity groups.

5. Prepare A Home-Cooked Meal

Next to Mother’s Day, Valentine’s Day is the busiest day of the year for restaurants. Many restaurants offer a select menu with special meal options offered at a set price just for Valentine’s Day. These specials are often hearty dishes complete with rich sauces and heavy dressings.

In addition, many of these specials will include an appetizer, soup or salad, entrée and dessert. Not only is this abundance of food unnecessary, but overeating can leave you feeling sluggish and too tired to do anything else. For a healthier Valentine’s Day meal, treat your loved one to a home-cooked meal derived from fresh, natural ingredients or choose wisely when dining out.

6. Give A Favorite Food A Healthy Make-Over

When dining in on Valentine’s Day, you can still have a healthy dinner without sacrificing your loved ones favorite home cooked meal.

Instead of omitting favorite dishes altogether, implement healthy cooking techniques and substitute healthier ingredients. Some examples of ways in which you can create a healthier version of your favorite meal include: Bake, broil, and grill instead of frying. Avoid canned vegetables and use fresh or frozen instead.

Skip premade marinades and dressings and make your own and purchase lean cuts of meat to reduce fat.

Use fresh ingredients in place of prepared ones (fresh lemons instead of lemon juice concentrate, fresh garlic cloves instead of dried garlic, etc.) Opt for fresh herbs and seasonings instead of jarred varieties.

7. Create A Home-Made Gift

Valentine’s Day does not have to be synonymous with expensive, storebought gifts. Home-made gifts are not only inexpensive, but they are

a way for you to customize a gift to your loved ones taste and personal style. Decide what personality trait you want to highlight and then create a homemade gift that reflects that trait. For example, if your loved one can’t get enough costume jewelry, make her some homemade earring holders by drilling holes in a used CD or DVD and attaching a ribbon at the top for hanging. For a car lover, scour different websites for pictures of classic cars from your loved ones birth year, and create a homemade calendar complete with all of his personal information such as birthdays and anniversaries. These types of homemade gifts can be more meaningful than store bought items and do contribute to a healthy relationship.

8. Drink Only In Moderation

A glass of red wine with dinner can help you and your loved one relax at the end of the day. But there can be too much of a good thing, and drinking too much wine or alcohol can leave you feeling less than relaxed the following morning. Besides, your Valentine’s Day will be much less enjoyable for both you and your loved one, if the night is spent trying to accommodate someone who has had one too many.

Enjoy an alcoholic beverage with your loved one at dinner if you like, but limit yourself to no more than two drinks.

WHEELCHAIR ACCESSIBLE We Accept Medicaid

To and from All Hospitals, Labs, Therapy, Dr. Offices, Airport, Malls, Casinos 10% Senior Discount

9. Be Prepared When Traveling

If you and your loved ones will be traveling for Valentine’s Day, remember that preparation is the key to a happy trip. Make sure to pack all necessary items, such as:

• • • • •

Passports and other required travel documents Prescription medications Important phone numbers Camera and video camera Any other items you can’t live without while you are away

Taking the time to be prepared before you leave can mean the difference between a nice, relaxing get away and a trip that raises your blood pressure and leaves you feeling more stressed than before you left.

10. Don’t Overdo It

Regardless of how you choose to spend your Valentine’s Day, be sure not to overdo it. Your loved ones will not measure your love for them by the amount of stress you place on yourself, in hopes of creating the perfect day. There’s no need to try to recreate the 5 course meal from last week’s episode on a famous cooking show, your loved ones will be just as happy with a simple, one dish meal and a delicious, creamy dessert.

Moderation is key, and keeping things fun, yet simple, is your ticket to a stress-free Valentine’s Day that will leave you both healthy and happy.

References: Self Magazine, Centers for Diease Control and Prevention

“Mr. Piano”

ROY NIEMAN

Piano Tuning & Repair

Atwal Offers The Latest Technology for All Laser Blade Free Lasik

Visit Our NEXT OPEN HOUSE THURSDAY, FEB. 26TH and see a live “ALL LASER LASIK” PROCEDURE Visit Our Website for Answers to Various Lasik Questions OR Call For More Information

“The Tuner That Cares!”

Trained by Yamaha, Story & Clark, Steinway, Mason Hamlin, Kawaii, Baldwin, and others!

892-2020

24 MONTHS Interest - Free Financing for LASIK UNTIL 2017

RECEIVE $25.00 OFF

(with minimum monthly payments)

With This Ad • Expires 3/31/15

Not to be combined with any other offers.

One coupon per customer.

LASER VISION CORRECTION

716-444-2423

3095 HARLEM RD. CHEEKTOWAGA www.atwaleye.com WNY Health © |February 2015

13

SUPPLEMENT FAQ’s

How much do you really know about dietary supplements?

Yes, some dietary supplements can be beneficial to your health — but taking supplements can also involve health risks.

Common Dietary Supplements:

(Note: These examples do not represent either an endorsement or approval by FDA).

• Acidophilus • Echinacea • Fiber • Ginger • Glucosamine • Minerals

• • • •

Omega-3 Fatty Acids St. John’s Wort Saw Palmetto Vitamins

supplements are fairly well understood, others need further study.

Q. What are the benefits of dietary supplements?

Q. What are dietary supplements?

A. Dietary supplements include vitamins, minerals, and other less familiar substances — such as herbals, botanicals, amino acids, and enzymes.

Dietary supplements are also marketed in forms such as tablets, capsules, softgels, and gelcaps. While some dietary

A. Some supplements may help to assure that you get an adequate dietary intake of essential nutrients. However, supplements should not replace the variety of foods that are important to a healthful diet — so, be sure you eat a variety of foods as well.

Unlike drugs, supplements are

not intended to treat, diagnose, prevent, or cure diseases. That means supplements should not make claims, such as “reduces arthritic pain” or “treats heart disease.” Claims like these can only legitimately be made for drugs, not dietary supplements.

Q. Are there any risks in taking supplements?

A. Yes. Many supplements contain active ingredients that have strong biological effects in the

FURNACE Sale!

As Low As

325 Installed

$

FINANCING ENERGY AUDITS

0

%

INTEREST

Up To 12 Months

Qualified buyers only.

Expires 3/20/15.

FREE Energy Evaluation A Review of Your Home’s Energy Use

Expires 3/20/15.

Save hundreds - or even more on your energy costs each year with the Home Performance with ENERGY STAR® program.

14

WNY Health ©|February 2015

Natural Gas Heating Is Clean, Dependable & Low Operating Cost

Natural Gas, Your Best Energy Value

Furnace Systems FROM

1999

$

National Fuel Rebates Available On Qualifying High Efficiency Heating Equipment

home services ZENNERandRITTER.com

716

HUMIDIFIERS

833-2463

body. This could make them unsafe in some situations and hurt or complicate your health. For example, the following actions could lead to harmful — even life-threatening consequences.

• Using supplements with medications (whether prescription or OTC).

• Substituting supplements for prescription medicines • Taking too much of some supplements, such as vitamin A, vitamin D, and iron.

• Some supplements can also have unwanted effects before, during, and after surgery. So, be sure to inform your health-care provider, including your pharmacist, about any supplements you are taking, especially before surgery.

Q. Who’s responsible for the safety of dietary supplements?

A. Dietary supplements are not approved by the government for safety and effectiveness before they are marketed. If the dietary supplement contains a NEW ingredient, that ingredient will be reviewed by FDA (not approved) prior to marketing, but only for safety, not effectiveness.

The manufacturers and distributors of dietary supplements are responsible for making sure their products are safe BEFORE they go to market. Manufacturers are required to produce dietary supplements to minimum quality standards and ensure that they do not contain contaminants or impurities, and are accurately labeled. Manufacturers are required to report all serious

dietary supplement related adverse events or illnesses to FDA as of December 2007. The FDA can take dietary supplements off the market if they are found to be unsafe, adulterated, or if the claims on the products are false and misleading.

• Any reports of adverse effects or events from consumers using the product

Q. What should I do if I have a reaction to a dietary supplement?

Watch out for false statements like: A quick and effective “cure-all”

A. You, your health-care provider, or anyone else should report a serious problem from the use of any dietary supplement directly to FDA’s MedWatch Program at: 1-800-FDA-1088 1-800-FDA-0178 (fax) The FDA Safety Information and Adverse Event Reporting Program FDA would like to know whenever the use of a dietary supplement causes you to have a serious reaction or illness, even if you’re not certain that the product was the cause, and/ or you did not visit a doctor or clinic.

Q. How can I be a smart supplement shopper?

A. Although the benefits of some dietary supplements have been documented, the claims of others may be unproven. If something sounds too good to be true, it usually is. Be a savvy supplement user.

Here’s how:

• • • •

Can treat or cure diseases

“Totally safe” or has “no side effects”

Be aware that the term natural doesn’t always mean safe.

Don’t assume that even if a product may not help you, at least it won’t hurt you.

• When searching for supplements on the Web, use the sites of respected organizations, rather than doing blind searches.

• See Health Fraud Scams for general information on fraudulent dietary supplements.

• See the FDA’s Tainted Supplements page for a list of some of the

potentially hazardous dietary supplements marketed to consumers.

• Ask your health-care provider for help in distinguishing between reliable and questionable information.

• Always remember — safety first!

Before making decisions about whether to take a supplement, see your health-care provider or a registered dietitian. They can help you achieve a balance between the foods and nutrients you personally need.

Reference: www.FDA.Gov

Q. How can I find out more about the dietary supplement I’m taking?

A. If you want to know more about the product you are taking, check with the manufacturer or distributor regarding:

• Information to support the claims of the product • Information on the safety and effectiveness of the ingredients in the product

Breathe easier, feel better, live healthier with Salt Lamps!

Celebrating Our 10th Anniversary!

We are the only store in WNY specializing in quality salt lamps and salt products directly from Poland. Salt lamps are unique and beautiful natural air purifiers made from salt crystals.

Salt lamps purify the air, kill bacteria, relieve asthma & sinus symptoms, reduce humidity, help alleviate sleep problems and increase overall air quality.

Our unique and healthy items make wonderful gifts for any occasion!

Layaway & Gift Certificates Available

Salt Lamps Etc.

10% Off Any Salt Lamp With This Ad • Expires 4/4/15

5274 Broadway, Lancaster 716-860-0828 • 716-564-9286 Hours: M/W/F/Sat. Noon-4pm; Tu/Th Noon-6pm

WNY Health © |February 2015

15

February is American

Heart Month

Join The American Heart Association in Celebration of American Heart Month!

About the American Heart Association Who They Are

The American Heart Association is the nation’s oldest, largest voluntary organization devoted to fighting cardiovascular diseases and stroke. Founded by six cardiologists in 1924, the organization now includes more than 22.5 million volunteers and supporters working tirelessly to eliminate these diseases. Which funds innovative research, fights for stronger public health policies and provide lifesaving tools and information to save and improve lives. The nationwide organization includes 144 local offices and nearly 2,700 employees. They moved their national headquarters from New York to Dallas in 1975 to be more centrally located. The American Stroke Association was created as a division in 1997 to bring

16

WNY Health ©|February 2015

together the organization’s stroke-related activities.

Their Mission

Building healthier lives, free of cardiovascular diseases and stroke. Their mission drives everything they do.

What They Do

To improve the lives of all Americans, they provide public health education in a variety of ways.

They’re the nation’s leader in CPR education training. They help people understand the importance of healthy lifestyle choices. They provide science-based treatment guidelines to healthcare professionals to help ensure the best treatment for every patient, every time.

They educate lawmakers, policy makers and the public as we advocate for changes to protect and improve the health of our communities.

Their volunteer experts select scientific research most worthy of funding – with great results.

They have funded more than $3.5 billion in research since 1949, more than any organization outside the federal government. They have funded 13 Nobel Prize winners and lifesaving advancements such as the first artificial heart valve, cholesterol-inhibiting drugs, heart transplant capabilities, and CPR techniques and guidelines.

Why They’re Needed

Heart disease is the No. 1 killer of Americans. Stroke ranks fourth and is a leading cause of severe adult disability.

Each year, these diseases kill more than 811,000 Americans, which is roughly the same as the entire population of El Paso, Texas; Baton Rouge, La.; or Tacoma, Wash.

Some form of cardiovascular disease affects more than one in

every three adult. Many suffer terribly from disabilities caused by these diseases.

Their 2020 Goal

They are working toward improving the cardiovascular health of all Americans by 20 percent, and reducing deaths from cardiovascular diseases and stroke by 20 percent, all by the year 2020.

Their programs, educational resources, and advocacy initiatives are all targeted at helping people identify and adopt healthier lifestyles.

To assess your own cardiovascular health, visit MyLifeCheck. org and answer a few questions.

You will learn about modest changes that could make major differences.

For more information, visit heart. org or call 1-800-AHA-USA1

Reference: www.Heart.org

What is Really Causing

My Low Back Pain

Part 2: Spinal Stenosis

Lumbar stenosis is a diagnosis more commonly encountered in the aging spine. Stenosis means, “narrowing,” and pertains to the spinal canal becoming more narrow over, time which can result in entrapment of the nerve roots that are descending through the canal.

A combination of degenerative changes occurring over time is what leads to most cases of stenosis. For example, the combination of degenerative changes to the lumbar discs, arthritic changes in the facet joints, and thickening of ligaments can result in a small canal diameter.

In mild cases the nerve roots can descend through the canal without much difficulty. However, as stenosis progresses the nerve roots are under more pressure and this may result in symptoms.

Increased pressure on the nerve roots causes the nerve to swell and become inflamed. Inflammation causes pain, and increased pressure on the nerves reduces the nerve root’s blood supply. Small arteries and capillaries carrying oxygen and nutrients to the nerves can’t be delivered and the veins can’t remove waste products. The result of this process is

impaired nerve function.

Patients with lumbar stenosis typically complain of low back pain, pain in the buttocks and legs that may be associated with a feeling of heaviness, cramping and sometimes weakness.

Symptoms are almost universally worse when standing or walking.

Symptoms typically improve with sitting and bending forwards. Patients often compensate when out in the community by leaning over a shopping cart, walking hunched over, or taking frequent breaks to sit down. This makes it very difficult for affected individuals to work or enjoy recreational activities. If not treated, patients tend to become more sedentary and eventually lose more function.

Stenosis symptoms are worse with standing because the spinal canal diameter decreases even more which places more pressure on the nerves. On the other hand, sitting and bending forwards widens the canal diameter and creates more room for the nerve roots.

Conservative treatments are intended to reduce pain and improve function to tolerable levels.

Typical non-surgical treatment options include medications, epidural steroid injections, physical and manual therapy.

Most spine specialists agree that a combination of conservative treatments works better than any one treatment alone.

If conservative measures fail then a surgical opinion may be

necessary. The intent of surgery is to open up the spinal canal and take pressure off the nerves.

Reference: Buffalo Spine and Sports Medicine

X-RAY, EXAM, CLEANING ONLY $29.00 First Appt. Only General & Cosmetic Dentistry Mini Implants for Crowns & Dentures Invisalign - The clear alternative to braces Snap-On Smile - Perfect teeth in a snap! No shots or drilling. Two visits Friendly & Family Oriented Environment Accepting Most Insurances - Now Accepting Medicaid

ALLTown Dental Affordable Dentistry 1410 Millersport Highway, Amherst • 688-5046 www.alltowndental.com

WNY Health © |February 2015

17

Remember that while it is fine to occasionally give your children sweets for a festive occasion, it is also important to establish healthy eating habits. Here are some healthy Valentine’s Day Snacks for kids that you can make fun and festive.

Healthy Valentine’s Day Veggies

Now is your chance to get the kids to eat some healthy vegetables by making these Valentine’s Day snack treats that are festive and eye-catching: Think of a flashy and exciting new name for a healthy snack your child is familiar with. For example, calling celery with peanut butter and raisins “ants on a log” may prove to be more enticing to kids. Why not do something similar for Valentine’s Day? Try switching those raisins with dried cranberries and call the snack “hearts on a log.”

Vegetable based pastries are a great fibrous alternative to Valentine’s Day cakes. Some healthier alternatives include zucchini bread, pumpkin bread or carrot cake.

Serve healthy vegetable soups in heart-shaped bowls or bread bowls.

Make healthy, heart shaped veggie pizzas with heart-shaped tomato cutouts just for Valentine’s Day.

Alternatives

HEALTHY Valentine’s Day SNACKS FOR KIDS So Good and Good for You! These Creative and Healthy Alternatives are a Must for Valentine’s Day!

Remember those Valentine candy grahams and cards you would get from your classmates from elementary school? What about the time you helped Dad make breakfast for Mom? Valentine’s Day holds many meanings for people of different ages. While Valentine’s Day can mean romance for grown-ups, this holiday means love, friendship, sweet goodies, and time with loved ones for children and toddlers.

At the same time, things may get overly sweet and a little out of control. From the heart shaped candies with sweet little sayings, to little chocolates nestled in a heart shaped box, this holiday can have the potential to turn into unhealthy, sugar-high sessions, similar to that of Halloween for kids. Instead, take advantage of this festive occassion by making fun, eye-popping snacks out of healthy foods for your little ones.

Importance Of Making Healthy Alternatives

Generally, children will gravitate toward foods that are attractive, novel and eye-catching, so this may be a great opportunity to alter healthy snacks and foods to encourage increased consumption.

18

WNY Health ©|February 2015

Rather than feeding the children with sugary, processed snacks void of nutrients, here are some healthy snack ideas that also embraces the loving essence of Valentine’s Day:

• Substitute chocolates with red berries in a heart shaped box.

• Make heart-shaped sandwiches by using a heart-shaped cookie cutter to cut out whole grain bread, ham, cheese and vegetables.

• Small cakes are fine, but substitute the oil or frosting with healthier alternatives, like applesauce, for a more fibrous and nutritious cake.

• Griddle your child’s morning egg in a heart-shaped cookie cutter.

Add a piece of whole wheat toast, and you can get eggs in a nest - the Valentine’s Day version!

• Swap candy toppings on sundaes and ice cream with fresh fruits, nuts, and honey. Better yet, swap the ice cream with frozen yogurt.

Make whole-wheat, heart-shaped pancakes and top them with strawberry jam instead of syrup to make them look more festive. Real fruit juice can be used to make wonderful, heart-shaped ice pops. Dip small pieces of fruits in dark chocolate for a nutritious, chocolate snack.

• Freeze juice in heart-shaped ice cube trays, and serve them in carbonated water. It is a fantastic replacement for soda, and your child will love the festive juice cubes.

These types of occasions are the perfect opportunity to reinforce the idea of healthy snacking and eating habits.

References: Babyzone.com, Disney Family Fun Contribution by Tiffany Tseng

You’re on our list.... for new residents at

CRESTMOUNT SQUARE SENIOR APARTMENTS 1 & 2 Bedroom Apartments

Includes • Heat, Water & Cable • 2 Elevators • 24-Hour Emergency Maintenance • Activities Galore

OPEN HOUSE

All Saturdays in February • 11am-1pm 285 Crestmount Ave., Tonawanda, NY 14150

743-2450

Earth-Spirit Expo

A place where Spirituality, Beliefs, Healing & Art, All Come Together

February 28th, 2015 10am - 7pm March 1st, 2015 10am - 4pm Admission is just $5 a day!

Michael’s Banquet Facility

716.380.4429 4885 Southwestern Blvd., Hamburg, NY 14075 LightBridges@Juno.com A Whole Life Expo - Energy Healers, Doctors, www.Earth-SpiritExpo.com Natural Health Practitioners, Psychics, Yoga, Massage, Spirituality, Spas, Organic Products, Gift Shops & More

Free lectures included in your admission!

THE LARGEST MIND-SPIRIT-BODY SHOW IN THE REGION! Only Once a Year! Don’t miss it!

Laser Treatment

Fungus Toenails Safe and effective new laser technology for the promotion of healthy nails and skin.

Providing the highest success rates currently available.

Exclusively at:

Lockport Foot Care PLLC Harry I. Zirna, DPM

6272 Robinson Road Lockport, NY 14094

(716) 874-1100

www.lockportfootcare.biz Board Certified in Foot Surgery with the American Board of Foot and Ankle Surgery

FDA approved for: • nails • warts • spider veins • scar revision • other uses

Act Now and Be Sandal Ready For Summer!

WNY Health © |February 2015

19

5 Foods to Fight Winter Blues

When the weather outside is frightful, eating well can boost your mood – and health.

Spring into a Fresh New Start at...

SWEET HOME SENIOR APARTMENTS 55 & UP! 100% Smoke Free • 24 Hr. Maintenance FREE Heat, Cable TV & Water 1880 Sweet Home Rd., Amherst, 14228

636-0001

20

WNY Health ©|February 2015

As the cold weather settles in, many people find themselves experiencing the winter blues. Seasonal affective disorder, also known as SAD, affects 25 million Americans, many of them women. People who suffer from SAD may experience sadness, lack of interest in activities they usually enjoy, poor sleep, energy loss and feelings of worthlessness. They may also sleep too much or not sleep enough. If you get these feelings during the winter months, it’s important to speak with your physician.

If you’re just looking to keep your spirits high, turn to your kitchen. Research shows including these five foods in your diet can help boost mood:

Lentils

Researchers at Tufts University collected data from over 3,000 people between the ages of 15 and 39 and found that those with slight depression, had lower concentrations of folate in their blood than those who had never been depressed. Adding high folate foods like lentils to your diet, can help keep your body’s folate levels up. If you still aren’t sure you’re getting enough, speak with your physician, who can determine your folate levels by ordering a simple blood test.

Other foods rich in folate: orange juice, spinach, beans, hazelnuts, chickpeas and avocados.

What are you waiting for? Come in for a *FREE Consultation & Digital X-Rays!

We can help you achieve the smile you’ve been wishing for!

Dental Implants • Invisalign • Invisalign-Teen • Whitening Single Tooth Anesthesia system for Painless Injections Root Canal Therapy • Dentures • Nitrous Oxide Sedation

Salmon

INTEREST FREE PAYMENT PLANS & IN-HOUSE DISCOUNT PROGRAMS AVAILABLE.

The “good”fats found in salmon are important for many reasons including brain function and heart health. Eating your omega-3 fats has also been found to help mood disorders like depression. Several studies have found that people with depression are more likely to be low on omega-3 fats.

It’s just another reason to make sure you get your fill of these healthy fats.

Other foods rich in omega-3 fats: tuna, sardines, flaxseed, canola oil, pumpkin seeds.

Yogurt

Serotonin is a chemical that regulates hunger and feelings of happiness and well-being. This feel-good chemical is enhanced by sunlight.

With the shorter days of winter upon us, the lack of sunlight may not allow seroton in to do its job. Tryptophan is an amino acid that helps produce serotonin. Kick up your intake of tryptophan-filled foods like yogurt, which can help improve serotonin production.Other foods rich in tryptophan: turkey, chicken, beef, soy, spelt, beans, tuna, nuts, eggs.

Beef

A lack of zinc has been associated with depressive behavior in animal studies. Animal-based foods like beef are brimming with zinc. To keep saturated fat at bay, choose leaner cuts of beef that have less than 10 grams of total fat, 4.5 grams or less of saturated fat and 95 milligrams or less of cholesterol per 3.5-ounce serving. Look for the words “loin” or “round” in the name to make sure you’re choosing a lean cut.

Other foods rich in zinc: oysters, chicken, yogurt, whole grains.

See What Our Patients Think...

Scan Here or visit our link at: http://dr-tammy-perison.nationaldentalreviews.org

Emergency?...Call Us Now! Follow us on Facebook

674-5256

425 Main Street • West Seneca • www.perisondental.com

Running in the park or off to work...

Mushrooms

Several studies have found that vitamin D can help fight SAD. This “sunshine vitamin” helps produce the feel-good chemical serotonin.

Because your body can synthesize vitamin D when exposed to sunlight, it may be lacking in winter months when you don’t go outside as much. Vitamin D also helps the brain’s neurotransmitters work better – and is another reason to eat foods high in vitamin D like mushrooms.

Other foods rich in vitamin D: fortified milk, salmon, tuna, fortified orange juice and fortified soy milk.

References: U.S. News & World Report. Toby Amidor. MS.RD, CDN

Come warm up...

St o p i n ...

in your new home

We keep your family moving without pain.

55+ • Convenient Location 100% Smoke Free • Pet Friendly

OPEN HOUSE Wed., Feb. 18 • 3-5pm

Check Out Our February Special for 1 Bdrm. Apts.

Brighton Square SENIOR APARTMENTS Call & Schedule a Personal Tour Today!

300 Fries Rd., Tonawanda, NY 14150

836-0050

Non-Surgical Solutions for Children, Adults & Seniors NOW OFFERING PROLOTHERAPY TREATMENTS Back Pain • Carpal Tunnel • Golfer/Tennis Elbow Shoulder Pain • Plantar Fasciitis • Migraines

Call us today! And, Take Back Your Lifestyle. ࠮ ^^^ I\ɈZWPUL JVT

)H[H]PH ࠮ 3VJRWVY[ ࠮ 6YJOHYK 7HYR ࠮ >PSSPHTZ]PSSL WNY Health © |February 2015

21

COULD YOU BE

Lactose Intolerant?

What Is Lactose Intolerance?

Definition:

Lactose intolerance, also called lactase deficiency, means you aren’t able to fully digest the milk sugar (lactose) in dairy products.

It’s usually not dangerous, but symptoms of lactose intolerance can be uncomfortable.

A deficiency of lactase — an enzyme produced by the lining of your small intestine — is usually responsible for lactose intolerance.

Many people have low levels of lactase, but only those who also have associated signs and symptoms have, by definition, lactose intolerance.

You can control symptoms of lactose intolerance by carefully choosing a diet that limits dairy products.

Symptoms:

The signs and symptoms of lactose intolerance usually begin 30 minutes to two hours after eating or drinking foods that contain lactose. Common signs and symptoms include:

• • • • •

Diarrhea Nausea, and sometimes, vomiting Abdominal cramps Bloating Gas

Symptoms are usually mild, but may sometimes be severe.

When to see a doctor

Make an appointment with your doctor if you or your child has any signs or symptoms that worry you.

Causes

Lactose Intolerance is usually caused by low levels of the enzyme lactase in your small intestine, that lead to signs and symptoms.

Normally, the cells that line your small intestine produce an enzyme called lactase. The lactase enzyme attaches to lactose molecules in the food you eat and breaks them into two simple sugars — glucose and galactose — which can be absorbed into your bloodstream.

22

WNY Health ©|February 2015

Without enough of the lactase enzyme, most of the lactose in your food moves unprocessed into the colon, where the normal intestinal bacteria interact with it. This causes the hallmarks of lactose intolerance — gas, bloating and diarrhea.

There are three types of lactose intolerance.

1. Result of aging for some people (primary lactose intolerance)

Normally, your body produces large amounts of lactase at birth and during early childhood, when milk is the primary source of nutrition.

Usually your lactase production decreases as your diet becomes more varied and less reliant on milk. This gradual decline may lead to symptoms of lactose intolerance.

2. Result of illness or injury (secondary lactose intolerance)

This form of lactose intolerance occurs when your small intestine decreases lactase production after an illness, surgery or injury to your small intestine. It can occur as a result of intestinal diseases, such as celiac disease, gastroenteritis and an inflammatory bowel disease like Crohn’s disease. Treatment of the underlying disorder may restore lactase levels and improve signs and symptoms, though it can take time.

3. Condition you’re born with (congenital lactose intolerance)

It’s possible, but rare, for babies to be born with lactose intolerance caused by a complete absence of lactase activity. This disorder is passed from generation to generation in a pattern of inheritance called autosomal recessive. This means that both the mother and the father must pass on the defective form of the gene for a child to be affected. Infants with congenital lactose intolerance are intolerant of the lactose in their mothers’ breast milk, and have diarrhea from birth.

These babies require lactose-free infant formulas.

Premature infants may also have lactose intolerance because of an insufficient lactose level. In babies who are otherwise healthy, this doesn’t lead to malnutrition.

Risk factors

Factors that can make you or your child more prone to lactose intolerance include: Increasing age. Lactose intolerance becomes more common as you age — the condition is uncommon in babies and young children.

Ethnicity. Lactose intolerance is most common in black, Asian,

Premature birth. Infants born prematurely may have reduced levels of lactase because this enzyme increases in the fetus late in the third trimester.

Diseases affecting the small intestine. Small intestine problems that can cause lactose intolerance include ; bacterial overgrowth, celiac disease, Crohn’s disease, and certain cancer treatments. If you have received radiation therapy for cancer in your abdomen or have intestinal complications from chemotherapy, you have an increased risk of lactose intolerance.

Treatments and drugs

No treatments can cure lactose intolerance. There’s currently no way to boost your body’s production of the lactase enzyme. People with lactose intolerance usually find relief by reducing the amount of dairy products they eat and using special products made for people with this condition.

Lifestyle and home remedies

Eat fewer dairy products People with lactose intolerance can reduce their signs and symptoms by eating fewer dairy products.

For many, dairy products are a convenient way to get vitamins and nutrients, such as calcium. Giving up dairy products doesn’t mean you can’t get enough calcium.

Calcium is found in many other foods, such as:

• • • • • • • •

Broccoli Calcium-fortified products, such as breads and juices Canned salmon Milk substitutes, such as soy milk and rice milk Oranges Pinto beans Rhubarb Spinach

If you forgo all dairy products, it’s also important to make sure you get enough vitamin D. There aren’t too many foods with significant amounts of vitamin D, but eggs, liver and yogurt contain vitamin D. Your body also makes vitamin D when exposed to the sun. But, this doesn’t happen when you’re wearing sunscreen, which is necessary for protecting your skin from skin cancer.

Ask your doctor for a referral to a dietitian who can help you plan your meals. And, ask your doctor if you need to take calcium or vitamin D supplements.

Use caution if you choose to eat dairy products

It may not be necessary to completely avoid dairy foods. Most people

For a Healthy Heart & Circulation

Best of Health

Established 1986

874-6422

2840 Delaware Avenue Kenmore Hours: Mon.-Sat. 10am-6pm; Closed Sunday

10% Senior Savings on

Vitamins • Minerals • Herbs

Health Related Services

by Appointment • Nutritional Consultation • Therapeutic Massage • Foot Reflexology • Reiki

Marcia Honsberger, R.N., B.S., C.N.C.

Independent Health FlexFit & BC/BS Wellness Cards Accepted

with lactose intolerance can enjoy some milk products without symptoms. You may be able to tolerate low-fat milk products, such as skim milk, better than whole-milk products. It also may be possible to increase your tolerance to dairy products by gradually introducing them into your diet.

Change your diet to minimize symptoms of lactose intolerance.

Here’s How! • Choose smaller servings of dairy. Sip small servings of milk — up to 4 ounces at a time. The smaller the serving, the less likely it is to cause gastrointestinal problems.

•Save milk for mealtimes. Drink milk with other foods. This slows the digestive process and may lessen symptoms of lactose intolerance.

• Experimenting with an assortment of dairy products. Not all dairy products have the same amount of lactose. For example, hard cheeses, such as Swiss or cheddar, have small amounts of lactose and generally cause no symptoms. You may be able to tolerate cultured milk products, such as yogurt, because the bacteria used in the culturing process naturally produce the enzyme that breaks down lactose.

• Buy lactose-reduced or lactose-free products. You can find these products at most supermarkets in the refrigerated dairy section.

• Watch out for hidden lactose. Milk and lactose are often added to prepared foods, such as cereal, instant soups, salad dressings, nondairy creamers, processed meats, and baking mixes. Check nutrition labels for milk and lactose in the ingredient list. Also look for other words that indicate lactose, such as whey, milk byproducts, fat-free dry milk powder and dry milk solids. Lactose is also used in medications. Tell your pharmacist if you have lactose intolerance.

• Use lactase enzyme tablets or drops. Over-the-counter tablets or drops containing the lactose enzyme (Dairy Ease, Lactaid, others) may help you digest dairy products. You can take tablets just before a meal or snack. Or the drops can be added to a carton of milk. Not everyone with lactose intolerance is helped by these products.

Consider Alternative Medicine Probiotics

Probiotics are living organisms present in your intestines that help maintain a healthy digestive system. Probiotics are also available as active or “live” cultures in some yogurts and as supplements in capsule form. They are sometimes used for gastrointestinal conditions, such as diarrhea and irritable bowel syndrome. They may also help your body digest lactose. Probiotics are generally considered safe and may be worth a try.

References: WebMD. Contribution by Brunilda Nazario, MD.

ENT! FREE RH OW!

A SK METOUR TODAY –

Open House Events

Saturday, st th , Feb. 7 & 21 9-1 pm

MOVE IN TOMORROW!

South Pointe Senior Apartments

1 & 2 Bedroom Apts. Available Immediately 4600 Southwestern Blvd.

Hamburg, NY 14075

648-0843

WNY Health © |February 2015

23

Lactose Free Recipes Flavorful Pasta Primavera Serves: 4 servings Total Time: 35 Minutes Ingredients 1 pound fresh asparagus spears 8 ounces dried rotini pasta 1 large red or yellow sweet pepper, cut into 1-inch pieces 1 cup assorted fresh summer squash, such as halved sunburst squash and/or sliced zucchini or yellow summer squash 2 cloves garlic, minced 2 teaspoons olive oil 1 1/2 cups LACTAID® Reduced Fat Milk 1/2 cup reduced-sodium broth 3 tablespoons all-purpose flour 1/4 teaspoon salt 1 tablespoon fresh tarragon 1/4 teaspoon crushed red pepper Salt Ground black pepper Preparation -Bias-slice asparagus into 1-inch pieces.

-Cook pasta according to package directions, adding asparagus, sweet pepper, and squash to pasta during the last 3 minutes of cooking; drain.

Return pasta and vegetables to hot saucepan.

-Meanwhile, in a small saucepan

Serves: 12 servings Prep Time: 30 Minutes

cook and stir garlic in hot oil for 1 minute. -Using a whisk, combine LACTAID® Reduced Fat Milk, chicken broth, flour, and 1/4 teaspoon salt. Add mixture to saucepan. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Stir in tarragon and crushed red pepper. Pour over pasta and vegetables; toss gently to coat.

Season to taste with additional salt and ground black pepper.

Serving Size: 2 Cups Calories: 340 Total Fat: 5g Carbohydrate: 61g Protein: 15g

Almond Iced Mocha Coffee Serves: 2 Ingredients 2 teaspoons instant coffee granules, regular or decaffeinated 4 tablespoons boiling water 1 3/4 cups LACTAID® Chocolate Lowfat Milk 1/2 teaspoon almond extract Whipped nondairy dessert topping (optional) Preparation -Dissolve instant coffee into boiling water. Add in LACTAID® Chocolate Lowfat Milk, and almond extract and stir.

-Serve over ice.

Serving Size: 1 cup Calories: 150 Total Fat: 2g Carbohydrate : 22g Sugars: 21g Protein: 8g

24

WNY Health ©|February 2015

Bibb Salad with Buttermilk Dressing Ingredients Dressing 3/4 cup mayonnaise* 1/3 cup LACTAID® Fat Free Milk 1 teaspoon chopped garlic 1 teaspoon chopped onion 1/4 cup cider vinegar 1 teaspoon chopped parsley 1/4 teaspoon salt 1/4 teaspoon white pepper 2 ounces goat cheese** Salad 4 heads Bibb lettuce, cored and leaves separated 1/2 pound string beans, ends trimmed, and blanched 1/2 cup croutons (preferably made from cornbread) 1/2 cup chopped cooked bacon 1/2 cup roasted beets (see Chef’s Note below) 1 cup goat cheese**

dients in a large bowl, mixing until smooth. -Refrigerate until ready to use.

-Blanch String Beans. Bring water to a boil, and cook string beans for approximately 2 minutes. Drain and dry with paper towels.

-Make Salad. Combine the lettuce, string beans, croutons and bacon in a large bowl. Pour about half of the dressing overtop and toss gently to coat.

Serving Size: 1/12 of Salad and 2TBSP Dressing.

Calories: 240 Total Fat: 21g Carbohydrate: 5g Protein: 10g

Preparation -Combine all of the dressing ingre-

Lemon-Ginger Pudding Serves: 4 Total Time: 1 hour and 20 minutes Ingredients 2 inches fresh gingerroot, peeled Zest and juice of 1 lemon 1/2 cup sugar 2 tablespoons cornstarch Pinch kosher salt 1 3/4 cups LACTAID® Whole Milk 1 tablespoon unsalted butter Preparation -Grate the ginger into a small bowl.

Add the lemon zest and juice and set aside.

-Whisk the sugar, cornstarch, and salt together in a medium saucepan.

Add the -LACTAID® Whole Milk and whisk to combine. Bring the ingredients to a simmer over medium-high heat while whisking constantly until the mixture is thick and starts to bubble, 6 to 8 minutes.

-Turn off the heat and use a wooden spoon to stir in the ginger-lemon juice mixture and the butter, slowly stirring until the butter is completely melted. Pour the mixture through a fine-mesh sieve and into

a medium bowl.

-Cool for 10 minutes before covering flush with plastic wrap and refrigerating (at this point you can also divide the pudding into 4 dessert bowls and cover each with plastic wrap). Refrigerate for at least 1 hour before serving.

Serving Size: 1 Cup Calories: 210 Total Fat: 6g Carbohydrate: 35g Protein: 30g

The Art and Science of Personalized Medications Part 1

Pharmacy compounding is the art and science of preparing personalized medications for patients. Compounded medications are “made from scratch� - individual ingredients are mixed together in the exact strength and dosage form required by the patient. This method allows the compounding pharmacist to work with the patient and the prescriber to customize a medication to meet the patient’s specific needs.

Compounding enables prescribers and pharmacists to meet the special needs of patients. One of its most important benefits is to those patients who have difficulties with commercially available medication. With the prescribers authorization, pharmacists can custom prepare medications in a variety of unique dosage forms which can include:

• • • • • • • • •

Custom Flavoring- flavored lollipop and flavored pacifiers for infants Capsules- alternate strengths or to omit potential allergens or irritants Oral liquids-ie. to assist with difficulty in swallowing capsules or tablets Troches or lollipops-ideal for geriatric and pediatric patients enters bloodstream easily Topical preparations-allows absorption of medicine directly through the skin via Gels, Creams and lotions, Sprays, Foams, Stick applicators, such as lip balms Suppositories-available rectally, vaginally or urethrally-melt and dissolve easily Eye and eardrops Nasal sprays Sterile injections Reference: PCCA-Professional Compounding Centers of America Brighton Eggert Compounding Pharmacy

Now Specializing in Alternative, Personalized Medications such as Compounding

#SJHIUPO 3PBE t 5POBXBOEB /: t

There’s a great difference between us and the big chains.

Let us prove it to you!

Bring in this ad for up to

$20 off

any NEW or transferred prescription.* *Limit One Per Customer.

2190 Walden Ave. Cheektowaga, NY 14225

(716) 681-5704

Serving the Buffalo - Niagara Frontier Located off the NYS thruway, Exit 52E. at the corner of Walden & Union, next to Ollie’s Bargain Outlet

Hours: Mon. - Sat. 9:30am - 6pm; Sun. 12 noon - 4pm

Office Based Surgery Accreditation Program

For more styles, visit www.SASshoes.com

COUPON

Our Gift To You

10 OFF

$

The Joint Commission

Which has surveyed this organization has found it to meet the requirements for the

00

All Athletic Shoes

COLONOSCOPY

Screenings & Procedures Now Available on Saturday

VALID AT CHEEKTOWAGA STORE ONLY

SAS Comfort Shoes

With this coupon. Prior Sales Excluded.

Offer Expires 3/4/15.

Mens

Committed to Lockport and the Surrounding Communities for Over 20 Years.

For Appointments, Please Call

Womens

434-6141

Robert W. Hodge MD, FACS

Jeffrey J. Schratz MD, FACS

WNY Health Š |February 2015

25

HEALTHY CONNECTIONS Around WNY Your “go to guide” for health seminars, events, support groups and opportunities all around WNY.

If you’d like your organization’s meetings listed, call (716) 668-5223 Ovarian Cancer Support Groups - Monthly Meetings open to women with Ovarian Cancer. For more info. contact Kathy Kurtz, LMSW Facilitator at kkurtz@ wnyovariancancerproject.org or (716) 675-0301 Sponsored by WNY Ovarian Cancer Project www.wnyovariancancerproject.org Trinity Old Lutheran Church in Amherst - Monthly Respite Care Program for those with Alzheimer’s and dementias. Volunteers, trained by the Alzheimer’s Association, and guests will participate in a variety of activities, as well as having a nutritious lunch. Trinity Old Lutheran is wheelchair accessible and is located at 3445 Sheridan Drive, near Sweet Home Road. The program is held on the first Wednesday of the month, from 10:30AM to 2:30PM. For more information, or to register for the program, please contact Sue Wloch at (716) 836-4868. This is a FREE program.

Alzheimer’s Association - For more information on support groups, respite services, education & training, and Memory Wellness Programs, please call the WNY Chapter at (716) 626-0600.

AIDS & HIV Support Groups - HIV positive gay/bisexual men, Friends & family members, Gay/bisexual prevention group, Women’s group.

Contact AIDS Family Services at (716) 881-4612 x 20.

Hepatitis and Liver Disorders Support Group - Meets at ECC North Campus, Williamsville, every 3rd Monday of the month, 6:30PM -8PM. Building S, Dental Hygiene Conference Room.

Anxiety and Depression Support Group - The group meets every Thursday, 2:30PM-4:30PM and the 1st, 2nd & 4th Thursday 6:00PM-7:30PM, at the Mental Health Association, 36 Pine Street, Lockport, NY 14094. Info: (716) 433-3780.

Take Off Pounds Sensibly (TOPS) - Chapter meets every Thursday morning at 9AM, at St. Luke’s Church, located at Union Rd. and Maryvale Dr., Cheektowaga. Meetings are held in church basement. New members are welcome.

26

WNY Health ©|February 2015

Erie County Senior Services has New Website - Go to www2.erie.gov/ seniorservices to find out details about programs and resources for seniors, families, and caregivers, 24hours a day/7 days a week!

Alzheimer’s Caregivers Support Group - For those who care for people with Alzheimer’s or other memory problems. Meets the 1st and 3rd Thursday each month from 1PM–3PM, At the Mental Health Association, 36 Pine Street, Lockport NY 14094. Info: (716) 433-3780.

WNY Brain Aneurysm Support Group - Meets the 3rd (third) Thursday of each month at Millard Suburban Hospital, 1540 Maple Road, Williamsville, NY. 6:30PM-8:00PM in the Board room on the lower level. Find out more information at bafound.org or email wnybafound@gmail.com .

Game-Anon Can Help - If you are affected by a loved one’s compulsive gambling problem, then call the WNY hotline at (716) 254-4941 and speak to someone about getting support in coping with the gambling problem or to find the time and location of a meeting near you.

You can visit the national website at www.gam-anon.gov Grandparents as Parents Support Group - Come join other grandparents and relatives raising a child in absence of the natural parent. Child and school issues discussed, help with entitlement programs, peer support and more.

Please call (716) 343-2908 or go to http://www.lifesorchard.com/ for more information. Life’s Orchard is located just off the Harlem exit of the 33, at the Maryvale Presbyterian Church.

Thyroid Cancer Support Group – Meets the 3rd Saturday of each month, 10:30AM-11:45AM, St. Amelia School - Room 30, 2999 Eggert Rd., Tonawanda, NY. Contact Nancy at (716) 833-2330 for further info.

Stay Fit Dining - Offers Seniors Over 60, a hot and nutritious lunch for a $3.00 confidential donation (no one is refused due to inability to pay). Food Stamps and EBT may be accepted too. There are 47 sites throughout Erie County every weekday. Call (716) 858-7639 for a location convenient to you or more info!

Adult Sibling Group Support (ASGS) - Held every fourth Monday from 6:30PM-8PM at the Hospice Life Transitions Center, located at 150 Bennett Road, Cheektowaga. If you have lost a loving sibling and need support, we are here to help. For more info call Shauna at (716) 984-5867 Caregivers, Take Care of Yourself - There are classes and seminars, transportation options and safe driving assistance, support groups, and much more to help you better face the demands and challenges of caregiving.

Info: (716) 858-8526.

FREE 10 Minute HIV Testing Available - “Getting tested saved my life!”- AIDS Community Services, 206 South Elmwood Ave, call (716) 847AIDS(2437).

WNY Mitochondrial Disease Support Group - Meets every 3rd Thursday of the month, 6:00PM-8:00PM, United Methodist Church, 5681 Main Street, Williamsville. For more info please contact Linda Roesch at mito_linda@ yahoo.com. Info: (716) 681-8662 The WNY Migraine and Headache Disorder Support Group - Meets at 7PM on the third Tuesday of each month, in the All Care for Women building, 6095 Transit Road, East Amherst, NY 14051.

Gay & Lesbian Youth Services (GLYS) of WNY - Provides safe space, cultural & leadership opportunities, resources, referrals and much more for gay, lesbian, bisexual, transgendered, and questioning (GLBTQ) youth, their families, and friends. Visit our website at glyswny.org.

US Too! Prostate Cancer Support Group - Meets 7PM, 1st Tuesday every month, Veteran’s Hospital, Room 301, Buffalo and 1st Thursday, 7:00PM, every month at St Joe’s Campus, Harlem Rd Cheektowaga. Info: (716) 743-7595.

National Parkinson Foundation Western New York Chapter (NPFWNY) - For information about on-going activities and group support, call (716) 218-1027 or visit www. npfwny.org.

Bereaved Parents of WNY - For those who have experienced the loss of a child any age, any reason. Meetings held 2nd Friday of the month 7:30PM Life

Transitions Center 150 Bennett. More info at (716) 675-3844 or visit www.

BPWESTNY.BPchapter.org or email amisita@roadrunner.com.

Brain Tumor Support Group – Meets 3rd Tuesday of each month at 6:30PM, Dent Institute, 1st floor, 3980 Sheridan Dr., Amherst. Info: (716) 250-6004.

Stroke Support Group - Meets every 2nd Thursday on the month, at Buffalo General Medical Center, 100 High Street, Buffalo, NY. This discussion group is for stroke survivors, their caregivers, family, and friends.

It is held on the 5th floor in the Rehabilitation Medicine wing from 4PM-5PM. Info: (716) 859-7110.

Always welcoming new members!

Natural COLD

FLU REMEDIES

Natural cold and flu remedies are popular. Modern medicine has yet to offer a cure for these age-old ailments. Many natural remedies provide temporary relief as well, and a few may actually help you get better.

See which cold and flu remedies provide the best results: Echinacea

Echinacea is an herbal supplement that is believed to boost the immune system to help fight infections. But it’s unclear whether this boost helps fight off colds. Most evidence shows echinacea doesn’t help prevent a cold, but some research shows it decreases symptoms by a day or two. Others show it has no effect. To try it, take echinacea when symptoms start and continue for 7 to 10 days. If you have a medical condition or take medication, check with your doctor before taking any supplement.

Zinc

Some studies show that zinc appears to have effects against viruses, like the cold. There is some evidence the mineral may prevent the formation of certain proteins that cold viruses use to reproduce themselves. While zinc does not appear to help prevent colds, some research suggests it may help shorten cold symptom duration and reduce the severity of the common cold when taken within 24 hours of the first symptoms. The FDA recommends against using zinc nasal products for colds because of reports of permanent loss of smell.

Vitamin C

The cold-fighting ability of vitamin C remains uncertain. Some studies suggest it can help reduce the duration of cold symptoms by about a day. In one study, participants who were exposed to extreme physical stress and cold weather and who took vitamin C, were 50% less likely to get a cold. To help stem a cold, 2,000 milligrams seems to work best, but this high dose may cause diarrhea and stomach upset.

Chicken Soup

Grandma was onto something. Chicken soup may help cold symptoms in more than one way. Inhaling the steam can ease nasal congestion. Sipping spoonfuls of fluid can help avoid dehydration. And some advocates say the soup may soothe inflammation. Researchers have found chicken soup has anti-inflammatory properties in the lab, though it’s unclear whether this effect translates to real-world colds.

Hot Tea

Drinking hot tea offers some of the same benefits as chicken soup.

Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds.

Hot Toddy

Welcome to

Suburban Cardiology About Us

Suburban Cardiology was founded in 1998 by Friedrich Albrecht, MD, FACC. The goal of our office is to provide conscientious customer service to you, our patients, realizing that your time is valuable.

Suburban Cardiology, PC C •

Fredrich J. Albrecht M.D., FACC Judy Ann Joy-Pardi M.D., FACC Jillian Smith FNP-BC 0 •

• Consultation • Cardiolite Stress Testing • Stress Echocardiography • 3D MUGA

• Echocardiography • Pacemaker Follow-up • Holter/Event Monitor • Vascular Studies

! 2 •

831 Maple Road, Williamsville, NY 14221 Office: 716-565-1978 Fax: 716-565-1983 & •

Mon.-Fri. 8:00 AM - 4:30 PM

The hot toddy is an age-old nighttime cold remedy. Since you won’t want to drink black tea before bed, make a cup of hot herbal tea. Add WNY Health Š |February 2015

27

a teaspoon of honey, a small shot of whiskey or bourbon, and a squeeze of lemon. This mixture may ease congestion, soothe the throat and help you sleep. Limit yourself to one hot toddy. Too much alcohol can disrupt sleep.

Garlic

Garlic has long been promoted for legendary germ-fighting abilities.

One study showed garlic supplements may help prevent colds when taken daily. However, more research is needed to determine garlic’s real effects. But garlic is very nutritious. In addition, it can help spice up your meals when a stuffy nose makes everything taste bland.

Steam/Humidifier

For a heavy dose of steam, use a room humidifier - or simply sit in the bathroom with the door shut and a hot shower running.

Breathing in steam can break up congestion in the nasal passages, offering relief from a stuff y or runny nose. A quick fi x is fi lling a pot with hot water - add a dash of salt, or a squeeze of lemon, drape a towel over your head, covering the open width of the pot and slowly let the steam do its trick. (Good for the complextion, as well!)

Saline Drops

Dripping or spraying saltwater into the nose can thin out nasal secretions and help remove excess mucus, while reducing congestion.

Try over-the-counter saline drops, or make your own by mixing 8 ounces of warm water with 1/4 teaspoon salt and 1/4 teaspoon baking soda. Use a bulb syringe to squirt the mixture into one nostril while holding the other one closed. Repeat 2-3 times and then do the other side.

Neti Pot

You can use the same DIY saline solution in a neti pot. This small ceramic pot is used to flush out the nasal passages with a saltwater solution -- a process known as nasal irrigation. The result is thinner mucus that drains more easily.

Research suggests neti pots are useful in relieving sinus symptoms, such as congestion, pressure, and facial pain, particularly in patients with chronic sinus troubles.

Menthol Ointment

Days of wiping and blowing your nose can leave the skin around your nostrils sore and irritated. A simple remedy is to dab a menthol-infused ointment under, but not in, the nose or on the chest or throat.

Menthol has mild numbing agents that can relieve the pain of raw skin. As an added benefit, breathing in the medicated vapors that contain menthol may help relieve cough or open clogged passages and ease symptoms of congestion. Ages 2 and over.

Saltwater Gargle

For a sore throat, the traditional saltwater gargle may have some merit. Gargling warm water with a teaspoon of salt four times daily may help keep a scratchy throat moist.

Nasal Strips

Another strategy for relieving nighttime congestion is to try over-thecounter nasal strips. These are strips of tape worn on the bridge of the nose to open the nasal passages. While they can’t unclog the nose, they create more space for airflow.

Let Your Fever Work

A fever is the original natural remedy. The rise in temperature actively fights colds and flu by making your body inhospitable for germs. How-

28

WNY Health ©|February 2015

ever, if your fever is making you uncomfortable, it’s fine to take something to reduce it. And be sure to stay well hydrated. Call your doctor right away if the fever is over 104, unless it comes down quickly with treatment. In infants 3 months or younger call your doctor for any fever greater than 100.4. Children with a fever of less than 102 usually don’t require treatment.

Bed Rest

With our busy lives, most of us loathe to spend a day or two under the covers. But getting plenty of rest lets your body direct more energy to fighting off germs. Stay warm; tuck yourself in and give your immune cells support in their battle.

Reference: WebMD Contribution by Brunilda Nazario. MD.

23 FOODS TO Save Your Heart Fresh Herbs

Red Wine and Resveratrol

Fact: Rosemary, sage, oregano, and thyme contain antioxidants.

Tip: Only drink in moderation: no more than 1 glass a day for women and 2 for men. Too much alcohol is bad for your heart.

Fresh herbs can help make other foods heart-healthy when they replace salt, sugar, and trans fats. These flavor powerhouses, along with nuts, berries -- even coffee -- can be part of heart-wise eating.

Black Beans

Mild, tender black beans are packed with nutrients including folate, antioxidants, and magnesium, along with fiber, which helps control both cholesterol and blood sugar levels.

Tip: Canned black beans are easy to add to soups and salads. Rinse to remove extra sodium.

If you drink alcohol, a little red wine may be a good choice. Resveratrol and catechins, two antioxidants in red wine, may help protect artery walls. Alcohol can also boost HDL, the “good” cholesterol.

Salmon: Super Food

A top food for heart health, it’s rich in the omega-3s EPA and DHA. Omega-3s may lessen the risk of heart rhythm disorders and lower blood pressure. The American Heart Association recommends two servings of salmon or other naturally oily fish a week.

WNY Health © |February 2015

29

Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon into fish tacos and salads.

Tuna Salad with Vegetables

Tuna is another good source of omega-3s, and it generally costs less than salmon. Albacore (white tuna) has more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.

Tip: Grill tuna steak with dill and lemon. Choose tuna packed in water, not oil.

Extra Virgin Olive Oil

This oil, made from the first press of olives, is especially rich in antioxidants called polyphenols, which can help protect your blood vessels.

It’s also a good source of monounsaturated fats, which are a better choice than saturated fats (such as butter) for your cholesterol.

Tip: Use a little bit for salads, on cooked veggies, or with bread. Look for cold-pressed and use within 6 months.

Walnuts

A small handful of walnuts a day may lower your cholesterol and ease inflammation in your heart’s arteries. Walnuts are packed with omega-3s, monounsaturated fats, and fiber. The benefits come when walnuts replace bad fats, those in chips and cookies.

Tip: Walnut oil has omega-3s, too; try it in salad dressings.

Almonds

Slivered almonds go well with vegetables, fish, chicken, and desserts.

They’re chock full of plant sterols, fiber, and heart-healthy fats.

Almonds may help lower “bad” LDL cholesterol, if you favor them over other fats. Grab a small handful a day.

Tip: Toast almonds to enhance their creamy, mild flavor.

Edamame

These green soybeans have moved beyond Japanese restaurants, where they’re a tasty appetizer. They’re packed with soy protein, which can

30

WNY Health ©|February 2015

help lower blood triglyceride levels. A half cup of edamame also has 9 grams of cholesterol-lowering fiber -- equal to four slices of whole wheat bread.

Tip: Try frozen edamame. Boil and serve warm in the pod.

Tofu

Serve up tofu, and you get a great form of vegetarian soy protein with its heart-healthy minerals, fiber, and polyunsaturated fats. It can take on the taste of the spices or sauces you use to cook it.

Tip: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.

Sweet Potatoes

Swap out white potatoes for sweet potatoes. With a low glycemic index, these spuds won’t cause a quick spike in blood sugar. They also have fiber, vitamin A, and lycopene.

Tip: Boost their natural sweetness with cinnamon and lime juice, rather than sugary toppings.

Tip: Eat or drink at least 2 grams of sterols a day.

Coffee

Coffee and tea may help protect your heart - even decaf coffee works!

Studies show that people who drink 3-4 cups a day may be less likely to get diabetes, too. If you already have high blood pressure, be careful, since caffeine can make it worse.

Oranges

Tip: Choose black coffee or a non-fat latte to limit fat and calories.

Tip: A medium orange averages 62 calories with 3 grams of fiber.

It could be worth a try for people with high blood pressure. The larger kosher salt crystals have more flavor than regular table salt, so you might use less and end up with less sodium. But measure carefully. A teaspoon of kosher salt has 1,120-2,000 mg of sodium, and the daily limit for people with high blood pressure is 1,500 mg.

This sweet, juicy fruit has the cholesterol-fighting fiber pectin as well as potassium, which helps control blood pressure. Research shows that OJ may make your blood vessels work better and lower blood pressure a bit.

Oatmeal

Oats in all forms can help your heart by lowering LDL, the “bad” cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time - very useful for people with diabetes.

Tip: Trade oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread crumbs in cooking.

Swiss Chard

The dark green, leafy vegetable is rich in potassium and magnesium, minerals that help control blood pressure. You’ll also get fiber, vitamin A, and the antioxidants lutein and zeaxanthin from these greens.

Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted; season with herbs and pepper.

Carrots

These sweet, crunchy veggies may help control blood sugar levels and make diabetes less likely. They may also help your cholesterol levels, since they’re a source of soluble fiber - the kind of fiber also found in oats.

Kosher Salt

Tip: Mix with your favorite herbs for a homemade, lower-sodium spice blend.

Blueberries

Blueberries are simply brilliant when it comes to nutrition. Their anthocyanins give them their deep blue color and support heart health. Blueberries also have beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fiber.

Tip: Add fresh or dried blueberries to cereal, pancakes, or yogurt.

Cherries

Cherries are packed with anthocyanin, believed to help protect blood vessels. Cherries in any form - fresh sweet cherries, the sour cherries used for baking, as well as dried cherries and cherry juice - all have that antioxidant.

Tip: Sprinkle dried cherries into cereal, batter, green salads, and wild rice.

References: WebMD. Contribution by Michael W. Smith, MD.

Tip: Add shredded carrots to spaghetti sauce and muffin batter.

Barley

Try this nutty whole grain in place of rice with dinner, or simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels and may lower blood sugar levels, too.

Tip: Hulled barley is the most nutritious. Barley grits are toasted and ground - nice for cereal or as a side dish. Pearl barley is quick, but much of its fiber has been removed.

Flaxseed

This shiny, honey-colored seed has three things that are good for your heart: fiber, phytochemicals called lignans, and ALA, an omega-3 fatty acid found in plants.

Tip: Grind flaxseed for the best nutrition. Add it to cereal, baked goods, yogurt, or mustard on a sandwich.

Embrace Seasons Past...Begin Life Anew!

• 24 Hour Personal Care Assistance • 3 Home Cooked Meals • Medication Management • Beautiful, Full-Sized Chapel • Affordable Memory Care Unit with Regular Services • Emergency Response System • Capable & Caring Staff • Stimulating Social, Educational & Recreational Activities Please Join Us for Our

MUST RSVP!

Low-Fat Yogurt

While low-fat dairy foods are often touted for bone health, they can help control high blood pressure, too. And yogurt has twice as much calcium and potassium as milk. To minimize fat, choose low-fat or non-fat products.

Tip: Use milk instead of water in instant oatmeal, hot chocolate, and dried soups.

Foods Fortified With Sterols

Some margarines, soy milks, almond milks, and orange juices have cholesterol-fighting sterols and stanols added. These plant extracts block cholesterol absorption in the gut and can lower LDL levels by 10% without affecting good cholesterol.

CALL JANE AT

FREE

632-3000

Admission

Tuesday, February 17, 2015 • 2pm 410 Mill Street, Williamsville

716.632.3000 www.park-creek.com WNY Health © |February 2015

31

NEW NON-SURGICAL PROTOCOL FOR NEUROPATHY Are you Experiencing Pins & Needles?

Numbness and Tingling?

Pain or Burning in your Feet or Hands?

What is Neuropathy?

Neuropathy is a collection of disorders that occurs when nerves of the peripheral nervous system are damaged. The condition is generally referred to as peripheral neuropathy. In the United States, over 20 million people suffer from peripheral neuropathy.

Neuropathy can be brought on by a number of different causes including diabetes, back problems, and certain drugs. Damaged nerves send incorrect signals to the brain causing scattered messages resulting in numbness, burning, tingling, and sharp pain sensations that are usually felt in the feet, legs, hands or arms. Symptoms associated with the motor portion of the nerve may also include muscle weakness, cramping and spasms as well as a lack of coordination and poor balance.

Traditional Treatments:

Over the years, neuropathy treatments in general have had poor results at best. Many medications are used that have significant side effects and poor outcomes. Only recently have we had a promising breakthrough to help reduce the symptoms of neuropathy with lasting results.

New Non-Surgical Protocol for Neuropathy:

A new development in Class IV laser technology called Deep Tissue Laser Therapy has been shown

to improve the function of the blood vessels that feed the nerves by sending radiant infrared energy deep into the walls of the blood vessels and tissues that surround the injured nerves. This improves the elasticity and function of the blood vessels. As the blood vessels become healthier, the nerves begin to thrive.

Additionally, Electroanalgesic Treatment is used to reduce the ability of the affected nerves to transmit pain signals and promote healing by means of the depolarization effects on the nerve cells. This computer-assisted treatment offers exemplary patient success in the treatment of PAIN, without piercing the skin.

Moreover, therapies including Whole Body Vibration and Hydromassage are designed to improve circulation, strength and balance.

If you would like to learn more about these drug-free and pain-free technologies for neuropathy and other nerve or pain conditions call (716) 213-6824. Mention this article to qualify for a no-charge consultation with Dr. Anthony J. Bianchi, D.C. at the Pain Relief Institute Home Care Programs Now Available

32

WNY Health Š|February 2015