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Health & Wellness Journal HEALTH

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March - April 15, 2015

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Health Issues in the Black Community

Am I My Brother’s or Sister’s Keeper?

Lisa Bradley “Am I?” and “Are You?” are the questions of the month.

PAGE 8

It’s Not Always the “Special Sauce”

By Rhonda Dallas We live in a generation where everyone gets a finger pointed at them for the growing epidemic of childhood and adult obesity as it correlates to Diabetes.

PAGE 10

page 4

The Black Nurses Association of Greater Houston Celebrates with a Scholarship Luncheon Are You 50? Time to Get Tested and Prevent Colorectal Cancer By d-mars.com News Provider W hen she was 55 years old, Valerie B. made a promise to a total stranger. It may have saved her life.

PAGE 12

page 7 page 6

The Hillcroft Health & Wellness Center Provides Quality and Affordable Healthcare to the Greater Houston Area Join our e-mail list for the latest updates @ d-mars.com

Dental Fact: Tooth Decay and Gum Disease are Preventable!

After a century of striving, after a year of debate, after a historic vote, health care reform is no longer an unmet promise.

It is the law of the land.”

– Barack Obama

March - April 15, 2015 3

Journal Behind The

Publisher’s Message Keith J. Davis, Sr.

SR. PUBLISHER Keith J. Davis, Sr.

African Americans suffer from numerous health issues, including diabetes, stroke, and high blood pressure, which unfortunately negatively affect us at a higher rate than our counterparts of other races. Several factors can contribute to this – genetics, environment, and socioeconomic status – which may be out of our control. However, we can control how often we go to the doctor and how we take care of our bodies.

SENIOR VICE PRESIDENT Kevin Davis

VICE PRESIDENT Kim Floyd

ACCOUNTING MANAGER Eugenie Doualla

Office Manager Johnny Ray Davis, Jr.

SENIOR ACCOUNT EXECUTIVES C.T. Foster Eric D. Goodwine Tiffany Black

March is National Nutrition Month, which serves as a great reminder: get regular check-ups, learn your family history, eat nutritious foods, and exercise. If we as African Americans do all these things and educate ourselves on the diseases which kill us every day, we put ourselves in a position to take control of our health. Diagnosis does not have to mean a death sentence, and if diseases and illnesses are detected early enough, African Americans can have a longer life expectancy and increase their quality of life. Don’t let fear or negligence keep you from a happier, healthier you!

ASSOCIATE EDITOR Dawn Paul

Contents

PHOTOGRAPHY L.C. Poullard Grady Carter Tony Gaines

Black Nurses Association of Greater Houston Celebrates with Scholarship Luncheon..................................................................... 4 The Hillcroft Health & Wellness Center Provides Quality and Affordable Healthcare to the Greater Houston Area................. 6

MULTIMEDIA DIRECTOR

Dental Fact: Tooth Decay and Gum Disease are Preventable........................................................................................................................7

Andrea Hennekes

LAYOUT & GRAPHIC DESIGNER

Am I My Brother’s or Sister’s Keeper..................................................................................................................................................................... 8

Angel Rosa

The Zeta Chi Chapter of Chi Eta Phi Sorority Inc. Tackles Childhood Obesity......................................................................................... 8

DISTRIBUTION

It’s Not Always the “Special Sauce.......................................................................................................................................................................10

Booker T. Davis, Jr. Rockie Hayden

Are You 50? Time to Get Tested and Prevent Colorectal Cancer................................................................................................................ 12 Uncovering Kidney Cancer: An Often Silent Disease...................................................................................................................................... 12

CONTRIBUTING WRITERS

Discover Unexpected Ways to Drink More Water............................................................................................................................................ 14

Dr. Ka-Ron Y. Wade Rhonda Dallas Lisa Bradley

Spring Clean Your Health.......................................................................................................................................................................................... 14 Simple Swaps for a Healthy Lifestyle..................................................................................................................................................................16 The Invisible Battle: Managing Your Chronic Pain...........................................................................................................................................16

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4  March - April 15, 2015

The Black Nurses Association of Greater Houston Celebrates with a Scholarship Luncheon Contributing Writer

A

fter attending the American Nurses Association Convention in 1970, Dr. Lauranne Sams saw that the organization did not address the health care needs of minorities.

Seeing the importance of an organization meeting the health care needs of minorities, in 1971, she along with other Black nurses organized the National Black Nurses Association Inc. Dr. Sams believed in defining and determining nursing care for Black consumers. The National Black Nurses Association is composed of student, registered and licensed vocational nurses regardless of age, sex, race, creed, color, or national origin. Eunice Porter in 1978 felt that Black nurses using their resources and expertise could help address the disparity of health problems in the Black community. Since being chartered in 1982, the Black Nurses Association of Greater Houston has been successful in alleviating the disparity of health problems in our community. Because of their diligent work, the vision of the organization continues. The Black Nurses Association of Greater Houston recently celebrated nurses and supporters with a scholarship luncheon.

Texas State Representative Dr. Alma Allen and the Honorable Sylvester Turner were among the distinguished guests on the program. Tiffany Massie-Davis, CEO of E-PIC Training Center, Inc. spoke on the importance of supporting organizations like the Black Nurses Association of Greater Houston. Debra Archie, Ruth Charlot, Carson Easley, Sylvia Moore, LeAnn Taylor, and the Honorable Larry Green were recipients of this year’s distinguished honor. The keynote speaker was Candidate for President of the National Black Nurses Association, Dr. Ronnie Ursin. A native of New Orleans, Louisiana, Dr. Ursin has functioned in high level capacities in the nursing industry and is currently the Medical Division Director at Reading Health System. Dr. Ursin has received numerous awards and recognitions for his work.

The Black Nurses Association of Greater Houston has worked hard in joining forces to address the health problems in the community. This organization is influential in addressing the health care needs of minorities. With continued support, the Black Nurses Association of Greater Houston will continue its efforts to address the health care needs of minorities.

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March - April 15, 2015  5

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The Hillcroft Health & Wellness Center Provides

6  March - April 15, 2015

Quality and Affordable Healthcare to the Greater Houston Area Contributing Writer

T

he Fountain of Praise, Dr. Richard E. Wainerdi Wellness Institute and Central Care Community Health Center celebrated the grand opening of the Hillcroft Health & Wellness Center earlier this month with a ribbon cutting ceremony. Elected officials, community leaders and residents were in attendance to celebrate this partnership providing quality healthcare that is accessible and affordable for the Greater Houston area. This 16,000 square foot wellness center is located in a medically underserved area to promote wellness and health. For more information, please visit www.wellness.church.

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March - April 15, 2015 7

Dental Fact

Tooth Decay and Gum Disease are Preventable!

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By Dr. Ka-Ron Y. Wade Contributing Writer

s many as 23 percent of adults suffer from untreated tooth decay, which results in the damage of tooth structure. Neglected tooth decay can also lead to severe pain, root canal infection, abscess and tooth loss.

Three-fourths of the adult population has gum disease. Almost one-fourth of adults 65 years and older have lost all of their teeth. Periodontitis (gum disease) is the leading cause of adult tooth loss and the resulting gum infection can also compromise your health.

Yet, tooth decay, gum disease and tooth loss are largely preventable!

Take Home Tips Take Home Tips The cause of both tooth decay and gum disease is plaque build-up. So here’s how to keep plaque in check: Brush and

floss daily, use an oral irrigator and have regular dental exams and cleanings.

It’s a good idea to cut back on between-meal snacks, especially those that stick to your teeth, like dried fruit and crackers, and avoid consuming too many acidic and sugary drinks and foods.

New research shows that the natural sweetener xylitol inhibits the growth of specific decay-causing bacteria and is available in gum, mints and toothpastes.

A recent insurance-based study examined approximately 750,000 dental claims over a 15-year period.

The study found that nearly 44 percent of patients treated in a given year needed nothing more than preventive and diagnostic treatments! Prevention can save you time and money!!!

TakeTake Home Tips Tips Home Regular six-month checkups and cleanings can dramatically reduce—or eliminate—the need for extensive dental treatments and periodontal surgery.

You may have no symptoms at the beginnings stages of tooth decay or gum disease, so don’t wait until you have pain or discomfort to schedule your next

dental appointment.

Each day your teeth become covered with plaque – a sticky film of bacteria, saliva and food particles. Decay-causing bacteria thrive on the sugary foods and drinks that you consume. When this happens, strong acid by-products are released and “attack” your teeth.

The acid is powerful enough to bore a hole through the enamel and into the underlying layer of dentin of your teeth if left undiluted and in contact with your tooth. We want to stop the decay before it gets to this point.

Once decay reaches the nerve center of your tooth, or the pulp, you’re looking at big time pain and the need for a root canal filling to prevent extraction.

We’ll help you take simple measures to effectively reduce plaque build-up and avoid this uncomfortable and expensive outcome!

Take Home Tips Take Home Tips

The extent of damage caused by food left on your teeth depends on how long it’s left there. For this reason, you never want to skip brushing and flossing.

If that’s not possible, at least rinse and drink lots of water. Keep a toothbrush and floss handy when you’re away from home.

The only way to break up colonies of bacteria that constantly form is to make sure you floss at least once a day.

The “etching” done to your enamel by the acid can begin within 20 minutes of consuming and offending food.

Plaque build-up can quickly harden into calculus that can only be removed by in-office cleaning!

For breakthrough dental technology, To Learn More, call us TODAY! For More Information, call us at 713.654.7756 or visit our web-site at www.cosmeticdt.com.

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8 March - April 15, 2015

Am I My Brother’s or Sister’s Keeper?

Lisa Bradley

Contributing Writer

“Am I?” and “Are You?” are the questions of the month. These questions are not only for those with a biological sibling, but these are the questions we must ask ourselves as a community. Promoting awareness should be never-ending.

There is always something we can be knowledgeable of, especially when it comes to our health. National Kidney Month is a month to promote awareness of Colorectal Cancer. Both of these diseases have hit close to home and impacted individuals I love.

Approximately three years and seven months ago, my brother Michael Davis was diagnosed with kidney disease. Kidney disease is a disease that prevents the kidneys from eliminating waste from the body. Michael and I have no blood line and we became siblings through marriage, but we were raised not to use the term step. My brother has been in my life since I was nine and was always one that said very little, but always made a huge impact to those he came into contact with. I can recall being picked on in the 5th grade and when he heard about it, he let me know that he would always be my protector. He was and always will be that big brother and my keeper.

He was big in stature, physically fit, self-sufficient, seemingly healthy and always worked diligently to maintain that lifestyle for years on end. Now, almost thirty years later, my brother is in need of protecting. By sharing his story, I’m able to be there to spread awareness on his disease. Because he is a man of few words and because he is a person with limited dialogue and a life of little to no complaints, his health almost paid the ultimate price. He experienced signs and

symptoms that he couldn’t quite put his finger on. Because he originally felt all of the symptoms of a pregnant woman, he assumed his girlfriend was pregnant. He experienced swollen feet, extreme nausea, a heightened sense of smell and the most peculiar symptom, foamy urine.

After blood work, it was confirmed that he had kidney failure. He accepted the news with a positive attitude and opted to continue his life to the best of his ability until he gets a donor. He thought he had it all figured out because there was no family history of the disease and he lived a healthy lifestyle. He continues to work and eats healthy within limitations. He has been fortunate that dialysis hasn’t been necessary to date, but his greatest fears are the inability to coexist and losing his independence. Michael, along with almost thirty million American adults suffer with this chronic disease. In today’s society, social media has afforded us all to be connected and form alliances and unbreakable bonds.

We must band together and continue to promote awareness by encouraging individuals to get check-ups, become advocates and get involved in the quest to find a cure. While Michael is on the donor list, there has been a donor to come forward and offer up their kidney in a donor swap. He and his girlfriend continue to spread awareness about kidney disease and create benefits in order to raise funds to defray medical costs that he and his donor will incur. If you would like to donate monies towards those expenses, please visit www.gofundme.com/ldcof0.

For additional information on kidney disease, please visit www.kidney.org.

Nikita J. Robinson felt she was at the prime of her life. She was living a healthy lifestyle, serving in her church and traveling. Life as she knew it was

fairly perfect until August of 2005.

She started to have a pain in her side, limited energy and though her blood count was a bit low, she never thought anything was wrong. Nikita was diagnosed with Colorectal Cancer and thought, “How in the world can I have cancer?” After sharing the news, some looked at her differently than before with death in their eyes and no hope, but she was looking for hope, help, and answers! She questioned God as to how she had gotten here and to add to her situation, her mother was diagnosed with cancer as well. Life at this point was way too much for her to bear. Nikita did learn however, that that cancer was in her family history, but it was unspoken of. She and her mom were both fighting for their lives.

She cried and begged God not to take her mom from her, but sadly her mom passed away. Nikita had to grab hold to her faith and trust that God had a greater calling for her life. Nikita has

learned so much about life and herself through his journey. She found she was stronger than she ever imagined and she wanted to encourage hope, treatment, counseling and surrounding yourself with a positive support system. Nikita gives all glory to God as she is now cancer-free! She believes sharing her story gives her strength and her life now has a great new chapter! While she misses her mom immensely, she feels she is honoring her mom daily by serving in her church, advancing in her career and preparing to marry her very best friend Edrick, who has held her hand on this journey. While many would deem cancer as a curse, Nikita feels it is a badge of honor. For questions about this disease, please visit www. fightcolorectalcancer.org.

The moral of both of these stories is perception and that you are what you say you are. Take things one day at a time and link up with like-minded inspiring individuals that can walk alongside you in your fight.

The Zeta Chi Chapter of Chi Eta Phi Sorority, Inc. Tackles Childhood Obesity

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Contributing Writer

t’s no secret that the foods we eat can impact our health, but do most parents realize that the choice to feed their children certain foods can result in the diagnosis of hypertension and diabetes during their early childhood years?

According to a report cited by the Centers for Disease Control in 2012, childhood obesity has more than doubled in children and quadrupled in adolescents in the last 30 years. The prevalence of obesity among non-Hispanic Black and Hispanic youth was particularly troubling with a significantly higher prevalence than non-Hispanic Whites. Children and adolescents who are obese are more likely to be obese adults. Overweight children are more at risk for adult health problems, such as heart disease and type 2 diabetes. These health problems can increase healthcare costs, reduce the quality of life, and increase the risk for premature death.

The Zeta Chi Chapter of Chi Eta Phi

Sorority, Inc. has tackled the problem head on in a partnership with the University of Texas Cancer Center and the West Orem Family YMCA. Earlier this month, they sponsored the “Growing Up Healthy” childhood obesity event.

It was an event targeting elementary school aged children and their parents.

An educational grant funded by Astra Zeneca Pharmaceutical Company provided the financial support for the event.

Community business partners and other financial supporters were HEB, The Children’s Museum, The Museum of Natural Science, The Ice Skating at the Galleria, the Houston Livestock and Rodeo, Cracker Barrel and Sweet Tomatoes.

Parents and children from Jean Hines Caldwell, Windsor Village Elementary, Hobby Elementary and Montgomery Elementary Schools participated. Also in attendance were members from local

churches. The event was a success, with an attendance of 100 children and 50 parents.

Interactive sessions were part of the event. Parents and children participated in separate interactive sessions that taught them about healthy food choices that reduce the risk of obesity. Memorial Herman Hospital Diabetes Educator Christine Goodson spoke to parents about modeling healthy food choices, meal planning and the importance of incorporating physical activity into the daily routine of their children. Nutrition Educator, Jennifer Garza, with the Prairie View Cooperative Extension Program, provided interactive games for the children that educated them on healthier food choices. Because physical activity is a key component to a healthier lifestyle, the event also engaged children in YMCA games that promoted physical activity. To continue to help address the epidemic of childhood obesity, The Zeta Chi Chapter of Chi Eta Phi Sorority, Inc. will continue successful partnerships like these for the community.

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March - April 15, 2015  9

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10 March - April 15, 2015

It’s Not Always the “Special Sauce”

By Rhonda Dallas

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Contributing Writer

e live in a generation where everyone gets a finger pointed at them for the growing epidemic of childhood and adult obesity as it correlates to diabetes. We used to go to fast food places and eat, but we also exercised, which reduced our rate significantly in becoming obese and ultimately contracting diabetes and other diseases that used to be for adults.

Now, it’s creeping into the children and adolescent categories. Fast food chains have been around for a long time and have been providing some foods that are high in fat grams and calories.

Diabetes is the condition in which the body does not properly process food for use as energy.

• Statistics show that childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.

• Obese adolescents are more likely

to have pre-diabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.

(CDC.gov) • According to statistics, among school-aged children, obese children have a greater than twofold chance of having diabetes, compared with children of normal weight.

• The large number of children with diabetes in the U.S. and the potential for increasing numbers of children developing diabetes with the obesity epidemic have serious implications for how these children will receive appropriate health care now and as they grow into adulthood. (National Survey of Children’s Health) So how do we as parents, community leaders and school teachers put a halt on this growing epidemic? We should get back to the basics with less television and video games and more exercise; more interaction communicating and less texting; showing our children how to cook for themselves and less fast-food/carry-out. We should also get the schools more involved in supporting activities that promote healthy lifestyles.

Take a pledge with me to stop the growing epidemic of diabetes in our youth by making a difference in the lives of a child or adolescent.

For more information on Diabetes and how you can help, please email me at info@rhondajdallas.com.

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March - April 15, 2015  11

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12 March - April 15, 2015

Are You 50? Time to Get Tested and Prevent Colorectal Cancer

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By d-mars.com News Provider

hen she was 55 years old, Valerie B. made a promise to a total stranger.

It may have saved her life.

“I was sitting in the doctor’s office for a mammogram,” the Atlanta woman says. “There was a lady there who said she recently learned she had colon cancer. I knew nothing about it; nobody had ever told me to go get a colon test done. That woman in the doctor’s office urged me to get tested. I promised her I would. And I did.”

She made an appointment right away. During the test, Valerie’s doctor found and removed six polyps (abnormal growths) in her colon. Three were precancerous, meaning there was a good chance they could have turned into cancer if they had not been removed. “The doctor was really glad I was there,” she says. “He said ‘Why did you wait so long?’”

Screening is recommended for men and women beginning at 50 and continuing until 75. Among men and women combined, colorectal cancer is the second leading cancer killer in the United States. But it doesn’t have to be. Screening helps prevent the disease by finding polyps, so they can be removed before they ever turn into cancer. Polyps don’t always cause symptoms, so you may not know you have them. That is why getting a screening test is so important.

For 52-year-old Randy Talley, the path to screening was different, but the results were similar. His doctor strongly recommended that he get checked for colorectal cancer when he

was 50. Polyps ran in his family - his mother had them - and both Randy and his mother had irritable bowel syndrome, a condition that can raise a person’s risk of getting colorectal cancer. Plus, he was at the age when screening is recommended.

It turned out that Randy had five polyps, all in an early, noncancerous stage. They were removed. “This testing is recommended for a good reason,” the Washington, DC, resident says. “You either experience a little discomfort with the test now, or you could face something a lot worse later in life, if you get colon cancer. So if you’re 50 or older, my advice is to get screened now. I am completely glad I got screened.”

There are several screening test options. These include colonoscopy, high-sensitivity fecal occult blood testing, and sigmoidoscopy. If you’re 50 or older, talk to your doctor about which is right for you.

Valerie - now 60 - is a cheerleader for getting screened. “After my colonoscopy, all I did that year was talk to people and tell my story. I found that five family members over 50 weren’t tested. I begged them to go, and they all went.”

To learn more about colorectal cancer and screening, visit the Centers for Disease Control and Prevention’s (CDC’s) website for Screen for Life: National Colorectal Cancer Action Campaign.

For information on CDC’s Colorectal Cancer Control Program, which provides screening and follow-up care to low-income men and women in several states and tribes, call 800-CDC-INFO. Most insurance plans and Medicare also cover screening without a deductible or co-pay. – BPT

Uncovering Kidney Cancer: An Often Silent Disease

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By d-mars.com News Provider

magine the devastation of learning you have cancer, and then imagine being told it has advanced and already spread to other areas of your body.

This is a shocking reality for one third of the 65,000 people diagnosed in the United States each year with renal cell carcinoma (RCC), the most common type of kidney cancer.

Symptoms of the disease are often silent in its early stages, making early detection difficult and leaving many to fight advanced disease.

For National Kidney Month, the kidney cancer community calls for increased awareness about RCC in general and education about how advanced RCC progresses in particular to help improve care and outcomes for those

living with this rare, but deadly cancer.

“Unfortunately, awareness of advanced renal cell carcinoma is still low and even those diagnosed with the disease may be hesitant to learn more as the information they find can be frightening,” says Bill Bro, renal cell carcinoma survivor and chief executive officer and patient coordinator at the Kidney Cancer Association. “However, it is important for people living with advanced renal cell carcinoma to understand their disease so that they can take an active role in their care and decision making.

I urge all patients to get more informed about RCC and their treatment choices so they can make the best decisions for themselves and their family.”

Advanced RCC tumors grow and evolve in different ways, but scientists know of certain molecular pathways

that play a key role in the progression of the disease and can be targeted to help disrupt or delay the tumor’s growth.

Two known key pathways that enable advanced RCC tumors to grow are the vascular endothelial growth factor (VEGF) pathway and the mammalian target of rapamycin (mTOR) pathway.

The VEGF pathway is primarily responsible for the blood supply, which carries nutrients to the tumor, whereas the mTOR pathway is primarily involved in the tumor’s ability of cells to grow and multiply, as well as the blood supply and metabolism. Targeted therapies block or inhibit these key pathways involved in RCC, and are important treatments to consider along with surgery, radiation, cytokine and chemotherapy. These treatment options may be used at different stages of the disease

before a targeted approach, with the goal of temporarily stopping or slowing the growth of the tumor.

“Advanced RCC tumors evolve and progress in different ways so they can be challenging to treat, particularly once the disease has advanced,” says Dr. Marijo Bilusic, assistant professor at Fox Chase Cancer Center in Philadelphia. “Physicians will often try different treatments at different points along the way, and it is important that patients understand how each of these options work so they can make informed decisions with their physician about their individual disease management plan.”

To learn more about advanced RCC and managing the disease, talk to your health care professional and visit www. advancedRCC.org. – BPT

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March - April 15, 2015 13

Quick Prep Meals!

Photos and Recipes Courtesy of eatingwell.com Shrimp & Cheddar Grits The South’s version of creamy polenta, grits are easy to make on a weeknight—especially when topped with quickly broiled shrimp and scallions. Use the sharpest Cheddar you can find for these cheesy grits. Serve with: Sautéed greens and a tall glass of iced tea.

Makes: 4 servings Active Time: 25 minutes Total Time: 25 minutes INGREDIENTS 1 14-ounce can reduced-sodium chicken broth 1 1/2 cups water 3/4 cup quick grits, (not instant) (see Shopping Tip) 1/2 teaspoon freshly ground pepper, divided 3/4 cup extra-sharp or sharp Cheddar cheese 1 pound peeled and deveined raw shrimp, (16-20 per pound; see Shopping Tip) 1 bunch scallions, trimmed and cut into 1-inch pieces 1 tablespoon extra-virgin olive oil 1/4 teaspoon garlic powder 1/8 teaspoon salt

PREPARATION 1. Position rack in upper third of oven; preheat broiler.

2. Bring broth and water to a boil in a large saucepan over medium-high heat. Whisk in grits and 1/4 teaspoon pepper.

Reduce heat to medium-low, cover and cook, stirring occasionally, until thickened, 5 to 7 minutes. Remove from heat and stir in cheese. Cover to keep warm.

3. Meanwhile, toss shrimp, scallions, oil, garlic powder, the remaining 1/4 teaspoon pepper and salt in a medium bowl.

Transfer to a rimmed baking sheet. Broil, stirring once, until the shrimp are pink and just cooked through, 5 to 6 minutes. Serve the grits topped with the broiled shrimp and scallions.

TIPS & NOTES • Look for quick grits near oatmeal and other hot cereals or near cornmeal in the baking aisle.

• Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you’re getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America— it’s more likely to be sustainably caught.

NUTRITION Per serving: 356 calories; 13 g fat (5 g sat, 3 g mono); 197 mg cholesterol; 27 g carbohydrates; 32 gprotein; 1 g fiber; 428 mg sodium; 275 mg potassium.

Nutrition Bonus: Selenium (61% daily value), Calcium (25% dv), Iron (20% dv), Vitamin A (15% dv).

Carbohydrate Servings: 2 Exchanges: 2 starch, 4 lean meat, 1 fat

Express Shrimp & Sausage Jambalaya You don’t have to sacrifice the traditional smoky punch of this Cajun favorite just because you’re short on time. All you need is some purchased sausage and quick-cooking brown rice to create a rich, satisfying dinner on any weeknight. Have some sliced berries for dessert to cool off your palate!

Makes: 4 servings, 1 1/2 cups each Active Time: 15 minutes Total Time: 25 minutes PREPARATION 1. Heat oil in a Dutch oven over medium-high heat. Add sausage and pepper-onion mix; cook, stirring occasionally, until the vegetables soften, 3 to 5 minutes.

2. Add broth to the pot and bring to a boil. Add rice, stir once, cover and cook for 5 minutes. Add shrimp and stir to incorporate. Remove from the heat and let stand, covered, until the shrimp are opaque and cooked through, 5 to 6 minutes. Fluff with a fork and serve.

TIPS & NOTES Ingredient Note: Andouille sausage is a smoky, mildly spicy pork sausage commonly used in Cajun cooking. Look for it near other smoked sausages in large supermarkets or specialty food stores.

INGREDIENTS 1 teaspoon canola oil 8 ounces andouille sausage, (see Ingredient note) or low-fat kielbasa, cut into 1/4-inchthick slices 1 16-ounce bag frozen bell pepper and onion mix 1 14-ounce can reduced-sodium chicken broth 2 cups instant brown rice 8 ounces raw shrimp, (26-30 per pound), peeled and deveined

NUTRITION Per serving: 412 calories; 10 g fat (3 g sat, 1 g mono); 142 mg cholesterol; 44 g carbohydrates; 31 gprotein; 3 g fiber; 685 mg sodium; 232 mg potassium.

Nutrition Bonus: Selenium (31% daily value), Vitamin C (25% dv).

Carbohydrate Servings: 3 Exchanges: 2 starch, 1 vegetable, 3 1/2 lean meat

Kale with Red Bell Pepper Yield: 2-3 servings This dish is a favorite of Byron Hurt, director of Soul Food Junkies.

His mother, Frances Hurt, has been Ingredients serving this up for 1 large bunch kale years. Follow her tip 1 small red pepper cut in strips for cleaning the kale 1 small onion slice and you’ll never 2 small cloves garlic, chopped crunch into a bit of 1 tablespoon brown sugar soil or sand again.

1 teaspoon salt or to taste Preparation 2 tablespoons plus ½ teaspoon olive oil Remove stems from the kale and remove any yellow 1 teaspoon red pepper flakes or to taste or brown spots. Place the kale in the kitchen sink, 1 can of low sodium chicken broth filled with cold water, and sprinkle with salt (salt 2 to 3 tablespoons apple cider vinegar helps to remove the dirt and grit). Wash, remove

from sink, and replace the old water with new water. Repeat 3 times.

Heat 2 teaspoons olive oil in a large pot on medium heat, just until hot. Sauté kale 10 to 15 minutes until olive oil and moisture from greens is mostly absorbed. Add brown sugar, salt, red pepper flakes, and just enough chicken broth to cover greens. Cook for about 20 minutes, add the vinegar, and cook until tender. Add chicken broth when needed.

While this is cooking, sauté the pepper, garlic, and onions in ½ teaspoon of olive oil. Add the red pepper strips, garlic, and onion, and continue to cook on low heat until all of the ingredients are just tender. Drain most of liquid from kale, and toss with pepper mixture.

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14 March - April 15, 2015

Spring Clean Your Health

S

By d-mars.com News Provider

Discover Unexpected Ways to Drink More Water

A

By d-mars.com News Provider

whopping 96 percent of Americans believe that they should be drinking more water, according to a International Bottled Water Association survey. Celebrity health and wellness coach Kathy Kaehler agrees, because she encounters hydration issues all the time with her clients.

“I’ve heard so many excuses about why people don’t drink enough water,” Kaehler says. “Yet hydration is so important for managing calorie intake, keeping skin bright and clear, and maintaining overall health and wellness goals.”

Luckily, increasing your water intake is not as difficult as you may think. Here are a few of Kaehler’s easy and unexpected ways to drink more water: Bubbles make water exciting. A sparkling water maker transforms ordinary water into sparkling water in seconds, making it more fun to drink and helping to boost water intake. An anecdotal study Kaehler conducted revealed that consumers increased their water consumption by 46 percent when they had a SodaStream Sparkling Water Maker in their home. Reinforcing this result, a recent survey by Toluna Research showed that those with a sparkling water maker at home consume 43 percent more water (three more glasses of water and water-based drinks per day), as well as 54 percent less sugary soda, than those without one.

Spruce it up. Add some f lavor to your f lat or sparkling water with fresh fruit or veggies, like lemon, cucumber or berries. Kaehler loves adding grapefruit juice and fresh grapefruit to her sparkling water for a delicious, water-based beverage

with an added boost of Vitamin C. Balance out your happy hour. If you enjoy drinks after work, be smart about it. Swap every other drink for a glass of f lat or carbonated water to keep hydration levels up.

Accomplish the task with tech.

There are plenty of apps available that track health and fitness goals – from steps trackers to sleep monitors.

Hydration apps can help remind you to consume water throughout the day and track your consumption. Not up for an app? Set an hourly alarm on your phone as a reminder to refill.

Drinking water shouldn’t be a chore.

With these easy-to-apply tips, you will guzzle more H2O, enjoy doing so, and reap water’s many benefits for a healthier, more hydrated you. – BPT

pring is a time to reevaluate your daily routine and reduce any unnecessary clutter from your life. It is also a time to make positive changes for a happy and healthier lifestyle.

Simple changes, such as resetting your sleep pattern, updating your oral care routine and refreshing your diet can result in big changes to your overall wellbeing. To inspire consumers and their families to get a healthy start to spring, Dr. Nancy Simpkins, Internist and Medical Advisor for the State of New Jersey, shares a few healthful tips on behalf of Colgate Total: Get moving outside: Spring is a great time to be outdoors, so ease back into your exercise routine with daily walks outside. This will help reduce stress and help lower your risk of heart disease and hypertension. Get creative and use apps to track and challenge your friends to walk at least 10,000 steps a day.

Reset your sleep pattern: With the arrival of spring come longer days and more daylight. Beat fatigue by setting a goal to keep your waking and bed time consistent – even on weekends. This will help avoid mid-day burn outs while keeping your body in sync with its natural rhythms.

Think about your gum health: Most people don’t realize that proper oral hygiene can be a good step toward helping to improve their overall health. In addition to brushing your teeth, make sure to take good care of your gums – they’re the foundation of a healthy mouth.

Switch up your daily oral care routine by using Colgate Total’s New Gum Health Mouthwash after brushing. It has an advanced germ-fighting formula (versus non-antibacterial mouthwash) that forms a protective shield along the gum line and protects against bacteria that can cause gingivitis.

Travel healthy and be prepared: As you begin to make plans for spring and summer travel, be sure to schedule your family doctor and dentist appointments and address any issues before your trip.

Compile a list of medications, unique health issues or history, and physician contact information. This will be important and save time if you end up needing healthcare while you’re away.

Refresh your diet: Simple changes to your diet can bring more sustained energy and knock off a few pounds. Swap out snacks like potato chips with banana chips and replace red meat with lean protein from turkey and chicken. Also look to incorporate fresh fruits and vegetables that are in season into your diet.

With these small changes to your lifestyle, you can upgrade your health for a better you. For more information on ways to spring clean your health and Colgate Total’s New Gum Health Mouthwash, visit www.ColgateTotal. com. - BPT

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Simple Swaps for a Healthy Lifestyle

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By d-mars.com News Provider mericans are more concerned than ever before about living a healthy lifestyle. However, implementing dietary changes and adopting an exercise routine can prove to be overwhelming. A recent Gallup poll found that nine out of 10 consumers say they make it a point to try to include fruits and vegetables on their plates, but they are not necessarily succeeding.

“Simple everyday swaps can make the difference in achieving a healthy lifestyle,” says registered dietitian Dawn Jackson Blatner, author of “The Flexitarian Diet.” “We live in a busy society, and no one diet fits all. Focus on small daily shortcuts that are realistic and will have a lasting impact.”

Try these quick and simple swaps, which can actually make a difference in realizing your goals:

• Boardroom conference vs. walking meeting: Swap your sedentary internal office meeting for a “walking meeting.” Instead of meeting in a conference room for 30 minutes, make a few trips around the office building and add a burst of physical activity to your day.

• Online shopping vs. mall: Switch up the routine and head back to the store. While online shopping has made life more convenient, it has eliminated another opportunity to realize the health benefits of walking.

• Gym vs. five-minute routine: Eliminate the guilt of missing a day at the gym. Do jumping jacks or crunches during television commercials. This fiveminute routine burns calories and keeps you from mindlessly munching in front of the TV. • Salad dressing vs. rice vinegar: Replace heavy salad dressing with a light vinaigrette.

Simply whisk together NAKANO Natural Rice Vinegar, garlic salt, mustard pow-

der, sesame oil, sesame seeds and canola oil in a measuring cup. Pour over arugula and tomato halves for a delicious salad.

• Butter and oil vs. avocado: Instead of making your favorite baked goods with oil or butter, use mashed avocado.

The substitution of avocado in baked goods helps increase their nutritional value and serves as a great alternative to ingredients that are high in saturated fat. Avocados offer a subtle flavor and creamy texture to any recipe.

• Mid-morning snack vs. almonds: Control hunger by eating a few almonds instead of the mid-morning pastry. A study published in the European Journal of Nutrition found that almonds helped control appetite and resulted in reduced calorie intake by the study participants.

Another simple swap is to incorporate healthier options into your afternoon snack routine and cut the fat. It’s an opportunity to start the week by adding a zesty flavor alternative into your diet.

Look for recipes that are quick and easy to prepare, such as this Superfood Trailmix recipe.

Superfood Trailmix Makes 2 cups Ingredients: 1 tablespoon NAKANO Natural Rice Vinegar 1 tablespoon honey 1/8 teaspoon sea salt Dash cayenne pepper (optional) 1 teaspoon coconut oil 1/2 cup raw almonds, chopped 1 tablespoon chia seeds 1 cup puffed brown rice cereal 1/4 cup pumpkin seeds 1/4 cup raisins

Directions: In a small bowl, mix NAKANO Natural Rice Vinegar, honey, salt and cayenne. In a 10-inch skillet over mediumlow heat, warm oil and add the vinegar mix, almonds and chia seeds. Cook for 6 minutes, stirring constantly, until all excess liquid is gone. Pour onto a parchment paper-lined baking sheet and let cool in the refrigerator for 15 minutes to set. Toss almonds with brown rice cereal, pumpkin seeds, and raisins.

Nutrition (1/4 cup): 110 calories, 6g total fat, 1g saturated fat, 0g cholesterol, 60mg sodium, 12g carbs, 2g fiber, 6g sugar, 3g protein Recipe created exclusively for Mizkan by Dawn Jackson Blatner at dawnjacksonblatner. com. – BPT

The Invisible Battle: Managing Your Chronic Pain

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By d-mars.com News Provider hen struggling with chronic pain, many often feel their concerns fall on deaf ears.

Without physical symptoms, friends, family and sometimes even physicians may fail to empathize with the debilitating effects of the condition. Just because chronic pain lacks physical manifestations, it doesn’t mean the battle is without casualties; sleep loss, decreased productivity and strained relationships are just a few of the things that may result from chronic pain conditions.

There are an estimated 100 million Americans living with chronic pain, according to the American Academy of Pain Medicine. Many of those sufferers are dealing with conditions like osteoarthritis, sciatica, fibromyalgia, and diabetic peripheral neuropathy, among others. While each individual experiences pain differently, there are some

effective pain management techniques, including prescription medication, which can provide potential options to try before costly surgeries or potentially addictive narcotic pain therapy. Talk to your doctor to find out if these tips can help supplement your chronic pain regimen.

1. Be active – It can be difficult to think about getting out and exercising when you’re struggling with chronic pain, but light exercise can actually help soothe the discomfort from certain conditions. Look for low-impact physical activities like yoga, walking or aquatic exercise to get you started on a manageable exercise routine.

2. Eat healthy foods – Establishing a well-balanced relationship with food can help to maintain a healthy weight, and it can also provide the energy and nutrition needed to maintain an active lifestyle. Certain foods, like cherries, ginger and hot peppers have ingredients that may help to reduce pain.

3. Advanced technology options –

New technology is bringing more options to chronic pain sufferers. Quell, a slim, lightweight wearable device that wraps around the calf, provides 100 percent drug-free pain therapy through non-invasive nerve stimulation technology. People with existing, implanted devices that utilize electrical stimulation - such as a pacemaker, defibrillator or implanted neurostimulator - should not use Quell. Visit the Quell site at tiny. cc/quell to learn more and pre-order the device at a discounted rate.

4. Get a good night’s sleep – Twothirds of people suffering from chronic pain report they don’t get quality sleep at night, according to the National Sleep Foundation. Creating a good sleep environment is the first step toward improving your sleep - consider experimenting with blackout shades or white noise machines. Devices that track sleep can also be beneficial to help you analyze your sleep activity. Quell is the only device of its kind approved for use during sleep and it includes the capability to monitor

your pain therapy and sleep activity via your smartphone.

5. Try acupuncture and massage – Many have experienced pain relief through age-old traditions like acupuncture and massage. Acupuncture is believed to work by increasing endorphins and blood flow throughout the body, helping to reduce pain. Therapeutic massage is another potential pain-relief option for many sufferers of chronic pain, as the masseuse will encourage muscles to loosen, releasing pain and tension as well.

There are many conditions that cause chronic pain and each individual experiences pain differently. As such, there are many medication options available to help treat different kinds of chronic pain. Talk to your doctor to discuss how lifestyle adjustments and non-medication options like Quell can fit into your pain management plan and help you reclaim your life. You can learn more and pre-order Quell at tiny.cc/quell at a discounted rate until mid-April. – BPT

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