Monday, April 20, 2015 ONLINE AT WWW.DAILYJOURNALONLINE.COM Daily Journal PAGE 1B
Body & More Spring 2015
Build a better
Breakfast 6 dieticians reveal the breakfast that kicks off a healthy day
8
Reasons Laughter with
Women Should See A Doctor
Comedian Kevin Nealon discusses life with an atrial fibrillation
Change YOUR OIL
Heart
Meditate for a calmer mind
A supplement to the Daily Journal
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PAGE 2B Daily Journal ONLINE AT WWW.DAILYJOURNALONLINE.COM
Monday, April 20, 2015
CARLEY LINTZ CTW Features
Abby Ludwig NUTRITION COUNSELOR BREAKFAST OF CHOICE: Egg Sandwich (Uncured Salami, Pepper Jack Cheese, Egg, Spinach and Hot Sauce on a Whole Wheat English Muffin), Banana and Green Tea “My breakfast choices are based on staying power and energy until my body is ready to eat again. The protein and fat from the egg, cheese and salami provide me with a sense of satisfaction for my hunger, along with flavor and the ability to move on with my day. My whole wheat English muffin and banana provide my body with the stored energy it needs from the carbohydrates without spiking highs and lows, and they include nutrients such as fiber, B vitamins and iron. Tabasco or Cholula is an absolute must for a kick! I stay hydrated by drinking green tea throughout the day, which provides catechins to aid in halting oxidative damage to cells in the body.” WWW.ENCOMPASSNUTRITIONAL.COM
Eat Breakfast Like a
Dietitian
Anne Mauney BLOG: FANNETASTIC FOOD BREAKFAST OF CHOICE: Banana Oatmeal or Flour-Free Pancake “I eat a large breakfast full of fiber, healthy fat and protein to make sure it fuels me up for the busy day! Pairing these macronutrients together helps to m a k e m e a l s m u c h more satisfying and filling. If I’m super rushed, I’ll have toast with nut butter, sliced banana and some plain Greek yogurt on top (sounds weird but it’s good). All of these options have a great mix of fiber, protein and healthy fat.”
Dana Angelo White NUTRITION EXPERT FOR FOODNETWORK.COM SPORTS DIETITIAN AND CLINICAL PROFESSOR, QUINNIPIAC UNIVERSITY BREAKFAST OF CHOICE: Breakfast sandwich with eggs and vegetables “Breakfast might be my favorite meal of the day! Coffee is a must, but never just that -- I need real energy, not just a caffeinated buzz. Smoothies and oatmeal are t a s t y options but nothing is as satisfying as eggs. I toss them in a pan with a little shredded cheese and any fresh vegetables I have on hand. Pile up on whole grain bread for nutrient-filled sandwich.” Author of “First Bites: Superfoods for babies and toddlers”
Catherine Kruppa NUTRITION AND WELLNESS CONSULTING BREAKFAST OF CHOICE: Oats with almond butter, cinnamon and blackberries and cereal for crunch “The steel cut oats are a great whole grain that provides me energy to start my day. The blackberries are packed with vitamin C, bioflavinoids and fiber. Cinnamon adds some sweetness to my oatmeal and helps to stabilize my blood sugar and the almond butter provides protein and healthy fat so that my breakfast holds me over until my mid morning snack. I like the KIND cereal as a gluten-free grain and nut crunch to top off my meal. This meal provides 11 grams of protein and fiber and is very low in sugar.” WWW.ADVICEFOREATING.COM
Kick-start your day with a nutritious and satisfying meal from these 6 health experts Jill Weisenberger
Jayne Newmark
AUTHOR OF “THE OVERWORKED PERSON’S GUIDE TO BETTER NUTRITION” BREAKFAST OF CHOICE: Low fat cottage cheese, cinnamon, Museli and raisins “Low fat cottage cheese is a wonderful source of protein, and it’s low in saturated fat compared to full fat dairy. In recent years, we’ve learned that spreading our protein out over the day is critical for building and maintaining muscle [ ] Protein also helps with hunger control [ ] Museli contains oats, which have beta-glucan, a fiber that sweeps cholesterol from the digestive tract before it can enter the bloodstream. [ ] Raisins are sweet little treasures. They taste so delicious and add just the right amount of sweetness. Studies show health benefits to raisins, too, but the greatest benefit to me is that the combination of raisins and cinnamon is so spectacular that there’s no need for additional sweeteners.”
NUTRITION COUNSELOR & SPOKESPERSON FOR NATIONAL ACADEMY OF NUTRITION AND DIETETICS BREAKFAST OF CHOICE: Whole wheat cinnamon raisin toast with peanut butter, bowl of blueberries and coffee “Breakfast is my favorite meal of the day and I never skip it! I enjoy each bite and then feel satisfied and ready to go! My body is filled with protein, fiber, minerals and healthy fats from the nut butters. I get vitamins, fiber, antioxidants and phytochemicals that prevent many diseases from the blueberries and a nice buzz of caffeine and disease protecting antioxidants from the coffee. I’d say that’s a great way to begin any day.” WWW.NEWMARKNUTRITION.COM
LISA IANNUCCI CTW Features
For Saturday Night Live alum, Kevin Nealon, atrial fibrillation is no laughing matter. Find out how he lives for a healthier heart
The Heart of a
Comedian
Thirteen years ago, comedian Kevin Nealon just wanted to impress a girl. “I was in Mexico in the pool with my then-girlfriend and I wanted to show her my virility and athleticism,” he says. “But when I got out of the pool my heart took off like a herd of horses.” There was nothing funny about what happened next. Nealon ended up in the emergency room where the doctors had to use the defibrillation paddles to shock his heart back to a regular rhythm. He was then diagnosed with Atrial Fibrillation and put him on blood thinner medication, which reduces the risk of stroke. According to the Atrial Fibrillation Association, ‘afib’ is a very rapid and possibly irregular heartbeat. It has been estimated that 2.2 million Americans have AF. It is more common as you get older, but it can start at any age. Symptoms include palpitations, (or awareness of the heartbeat which may be rapid), fatigue, shortness of breath, dizziness and/or chest pain. “My symptoms were under control for seven years and then started coming back,” says the 61-year-old who started his career on “Saturday Night Live” in 1986. During his 11-year stint on the show that recently celebrated its 40th anniversary, Nealon was remembered for the various characters he portrayed, including The Subliminal Man, Hans and Franz and anchoring ‘Weekend Update.’ “It was fun to bring back Hans and Franz
for a recent commercial with the Green Bay Packers quarterback Aaron Rodgers,” Nealon says. “They put them away in a box for a while, but it was fun. Dana and I didn’t look too dissimilar from those old days. They weren’t real muscles, did you know that?” Nealon says there has never been a show equal to SNL. “There was something about being in NYC with that live element,” he says. “Back then, we all recognized what a great show it was. I never thought I was even going to be on there. I didn’t do impressions and I was a standup comic. But they flew me in and it worked out for me. I felt like I was dreaming and woke up 9 seasons later.” Nealon made his stand-up comedy debut on “The Tonight Show with Johnny Carson” and moved into comedic film roles in “Roxanne,” “Happy Gilmore,” “The Wedding Singer,” “Daddy Day Care” and most recently, “Blended,” with Adam Sandler and Drew Barrymore. He also had a starring role as Doug Wilson in Showtime’s “Weeds.” As busy as he is, his health has always been a priority. To treat his returned symptoms, he underwent a procedure called a catheter ablation, which is a minimally invasive procedure that destroys areas of the heart that are out of sync. A dedicated vegetarian, Nealon also says that his first afib medication forced him to change his diet. “I couldn’t eat leafy vegetables, chocolate or caffeine and that was hard,” he says. He’s on a new medication
See NEALON / Page 5
Monday, April 20, 2015 ONLINE AT WWW.DAILYJOURNALONLINE.COM Daily Journal PAGE 3B
Brain Freeze
Meditation quiets the mind, brings inner peace and improves quality of life. But can you get there?
DANA CARMAN CTW Features
It’s no secret we’re a busy people. Between responsibilities and commitments, there’s barely time to make that cup of coffee let alone drink it quietly. With all the stimulation (and I’m not talking about the coffee here), the mind races, sleep is elusive and stress becomes the mode in which the body runs. This leads to disease and depression. It’s a vicious cycle. Meditation can break that cycle. “We live on auto-pilot and do things without really realizing or thinking about what we’re doing. Through meditation, you become very aware of your thought process and you are more able to control
Ears!
yourself,” says Marisa Wiewall, a Chicagobased certified holistic health coach. Anne Adametz, a yoga and self-care therapist in Madison, Wisconsin, puts it this way, “Are you or your mind in charge?” She gives the example many of us are probably guilty of to illustrate how we allow our minds to run off ahead of us, “If you wake up and check your email right away, that’s who gets your energy. You’re in reactive mode,” she says. “Calming your mind sets your navigation for the day.” It makes sense, also, that a calmer mind makes for a calmer body, which makes for less stress and, therefore, illness – but the research is also clear on this. According to a 2013 study published by the Benson-Henry Institute for Mind Body Medicine, meditation, especially long-term, can affect cellular activity. In other words, it has the ability to switch on the genes that help fight off serious illness. If that doesn’t seem huge, it should. More and more traditional
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So often in the caretaker role, women put off caring for their own health needs. If you’re experiencing any of these symptoms, it’s time for a check-up
Monday, April 20, 2015
Reasons
BEV BENNETT CTW Features
No whining for you. You accept your maturity, wrinkles and all. And if you’re experiencing some discomforts, you steel yourself and get on with your many responsibilities. Although your grit is admirable, it can also be risky. Some of the irritations you choose to ignore could be signs of a significant condition. But with a visit to your physician you may be able to resolve or manage a health issue before it progresses. Here are eight symptoms you should not dismiss.
Every Woman Should See A Doctor
1. PIMPLES Menopause may bring a round of breakouts you haven’t been subjected to since you were 14. Adult-onset acne is most often seen among women who are going through menopause, according to the American Academy of Dermatology. However, you still need to pay attention. A pimple that comes and stays longer than one month may be basal cell carcinoma, according to Dr. Rebecca Tung, director of the division of dermatology, Loyola University Health System, Maywood, Illinois. Along with duration, warning signs include a pimple that’s a little bit red and has red blood vessels, she says. If you’re only thinking about a blemish as a part of menopause “you might miss it and ignore it for too long,” says Dr. Tung, who advises seeing a dermatologist for a skin biopsy. The condition increases in prevalence as you age, according to Scullin. If you’re excessively sleepy during the day or if your sleep is fragmented, see a sleep specialist, Scullin says. Sleep apnea could put you at risk for stroke and is associated with heart disease, according to the National Institute of Neurological Disorders and Stroke.
2. SLEEPLESSNESS Although getting adequate sleep may seem like a luxury, it could play an essential role in your cognitive health as you age. “Getting enough sleep on a day-today basis is investing in yourself and your future,” says Michael K. Scullin, Ph.D., assistant professor, Baylor University, Waco, Texas. Sleeping for seven to nine hours a night when you’re young or middle-aged (which he defines as younger than 60) protects against mental decline, according to Scullin who, with his colleagues reviewed about 200 studies on sleep and mental functioning. “Not getting enough sleep is a problem women should address for their current and future health,” he says. When you hit 50, taking a nap during the day may help protect your memory, as long as you don’t skimp on sleep at night, according to Scullin’s research. Sleep isn’t linked so much to memory once you hit your 70’s, 80’s or 90’s, according to the expert. Talk to your physician if you’re not meeting your sleep needs. 3. SNORING As long as your spouse doesn’t retreat to the spare bedroom you may shrug off your nocturnal symphony. Instead, consider whether you have sleep apnea, says Scullin, director, Sleep Neuroscience and Cognition Laboratory, Baylor University. This sleep disorder is characterized by short interruptions in breathing that wake you up throughout the night.
4. DRY MOUTH This condition is “extremely common in the elderly,” according to Diana Messadi, D.D.S., professor and chair of the Section of Oral Medicine and Orofacial Pain, UCLA School of Dentistry, Los Angeles. The cause of dry mouth could be medications you’re taking, or it could be a sign of an autoimmune disease, such as Sjögren’s syndrome. “Sjögren’s syndrome clues are dry mouth and dry eyes,” Dr. Messadi says. If left untreated dry mouth could lead to fungal infections, cavities and pain, says the oral health expert. “Some of my patients cannot chew or talk because of dry mouth. It’s an impediment to daily functioning. If you have dry mouth you have to seek treatment,” Dr. Messadi says.
5. ITCHY SKIN Itchiness is the most common skin disorder for older adults according to a study in the journal Pharmacy and Therapeutics. The urge to scratch could be related to a lack of humidity in your home; or the sensation could be linked to a serious disease, such as diabetes, or a thyroid condition, according to Dr. Tung. Keep a diary noting when you begin to feel itchy; whether the sensation is worse at some times during the day; and
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what you’re doing as self-treatment. Share the information with your physician. The solution may be as simple as finding a thicker moisturizer, or it may require medical treatment.
6. FATIGUE More than sleepiness, fatigue is an almost relentless state of weariness that saps your energy, mental sharpness and emotional wellbeing. You may think fatigue is a natural result of all the roles you play. However, it could be something more. “We’re not 20 any more; as you get older [fatigue] could be a sign of something significant,” says Dr. Sandra Fryhofer, past president of the American College of Physicians. Fatigue could be a sign of anemia, a thyroid condition, heart disease or diabetes, according to Dr. Fryhofer, adjunct associate professor of medicine, Emory University, Atlanta, Georgia. “If you’re not feeling right you should check it out,” she says. 7. CHANGES IN WEIGHT You may figure that at your age you can toss the bathroom scale. A pound or two more or less doesn’t mean much. But pay attention to a trend upward or downward, especially if unintentional, Dr. Fryhofer says. “Weight loss or weight gain could be an under- or overactive thyroid,” she says. Unplanned weight loss could also be a symptom of diabetes or cancer, according to the physician. You could also be putting on pounds by consuming more alcohol, Dr. Fryhofer says. “Women underestimate the number of
calories they get from alcohol and how that contributes to weight,” she says. Ask your doctor about possible triggers for your weight change.
8. BROKEN TOE OK, this isn’t a minor annoyance. Breaking your toe after a minor accident could indicate a more serious outcome than having to hobble around for a few days. You may turn to an urgent care clinic for immediate treatment, but don’t stop there. Breaking a bone could be a sign that you have osteoporosis, Dr. Fryhofer says. If you break a bone from, say, falling in your home, make an appointment with your physician to discuss whether you should undergo bone density screening.
Monday, April 20, 2015 ONLINE AT WWW.DAILYJOURNALONLINE.COM Daily Journal PAGE 5B
Oil’s Well
Step aside, olive oil. Alternatives like coconut, avocado, walnut and grape seed oils are all emerging as new favorites, in no small part due to safety concerns about heating certain oils CARLEY LINTZ CTW Features
Olive oil has been a kitchen staple for generations, but thanks to growing health concerns, alternative oils like coconut and grape seed are increasing in popularity.
The main criticism surrounding olive oil is its low smoke point – the temperature at which the oil breaks down, begins to smoke and can produce harmful free-radicals. “It’s kind of like when you barbeque, you leave that charcoal from the meat – that’s free radicals and if
1 OLIVE OIL Olive oil is made from pressing ripe olives and is traditionally used in Mediterranean cuisine. There are multiple varieties of olive oil including light, pure and extra virgin. “Olive oil really contributes with that culinary mouth appeal that makes people adore their vegetables and salads. Which, from a nutrition standpoint, is really important,” Mills says. FLAVOR: fruity, bitter and bold SMOKE POINT: between 375 and 400 degrees F HEALTH BENEFITS: high in monounsaturated fats that can help reduce LDL or bad cholesterol therefore lowering your risk of heart disease RECOMMENDED USES: sautéing, baking, oven cooking (think marinades) and salad dressing
2 WALNUT OIL This is an extremely flavorful oil, but a poor choice for any kind of heating due to its low smoke point. FLAVOR: rich and nutty SMOKE POINT: around 200 degree F HEALTH BENEFITS: a great source of omega-3 fatty acids, a kind of polyunsaturated fat, which can help with inflammation RECOMMENDED USES: best incorporated into salad dressings or other cold dishes to add a depth of flavor 3 COCONUT OIL Extracted from the meat of mature coconuts, it’s high in saturated fat and therefore Mills suggests using the virgin version of this oil and in moderation. FLAVOR: virgin oil has a distinct coconut flavor;
you eat that over and over again, it’s damaging to one’s body, to the gut,” explains Aaron Slotkin, board certified clinical nutritionist and pharmacist, Los Angeles, California. “So ingesting lots of free radicals such as smoked oil or charred fat, they can cause a lot of inflammation in the body, which can contribute to things like heart disease.” One of the first things to consider when choosing a type of oil is its intended use – sautéing, baking, frying (though most nutritionists advise against frying) - so its helpful to be aware of its smoke point. “In general one can say that the more processed, the more refined it is and the lighter it is in color, typically, the better it’s going to stand up to heat,” says Libby Mills, registered dietitian and nutritionist in West Chester, Pennsylvania and spokesperson for the Academy of Nutrition and Dietetics. Flavor is another key factor to oil selection. Oils come in a variety of flavors from rich and fruity to mildly nutty. Introducing a variety to your diet cannot only benefit your health, but also your palette. “I think it’s exciting when you think about the other oils out there,” Mills says. “Just like olive oil, some of the alternatives can add other distinct flavors in addition to some health benefits that can really just open a world of, honestly, fun.” If you’re frequently utilizing oil in your food preparation, proper storage is also an important consideration. Keep oils in a dark, cool place in your kitchen rather than right next to the stovetop as excess light and heat can damage the oil. You also want to avoid over exposing oils to oxygen since the oxidation process can affect both health benefits and the taste. Here’s your quick guide to a few popular oils and how to utilize each in your diet:
refined oil is more flavorless SMOKE POINT: pretty low at approximately 350 degrees F HEALTH BENEFITS: source of medium chain fatty acids/triglycerides (MCTs), which can provide energy, however it’s also high in saturated fat RECOMMENDED USES: sparingly in sauces or lowheat baking
4 GRAPE SEED OIL Obviously made from the pressing of grape seed, this is another mild tasting oil that can be utilized as an alternative cooking oil since it stands up well to heat. FLAVOR: very neutral taste that works best when paired with other flavors like herbs SMOKE POINT: approximately 400 degrees F HEALTH BENEFITS: high in polyunsaturated fats that can help reduce bad cholesterol when used to replace saturated and trans fats in your diet RECOMMENDED USES: stir-fry, sautéing, baking and as a salad dressing base 3 AVOCADO OIL Avocado oil is very versatile thanks to its high smoke point and neutral flavor. F L A V O R : “Extremely neutral” Mills says; clean flavor doesn’t compete with other flavor profiles SMOKE POINT: approximately 400 degrees F HEALTH BENEFITS: high in monounsaturated fats and vitamin E as well as low in saturated fats RECOMMENDED USES: salads, dipping oil, sautéing and stir-fry
where there are no food restrictions and he’s now teamed up with legendary golfer Arnold Palmer and Janssen Pharmaceuticals, Inc., to draw attention to an afib website, drive4clots.com, where others who have atrial fibrillation can learn about their symptoms and share their stories. “Your risk of stroke is 5 times higher if you have atrial fibrillation,” Nealon says. “I didn’t realize how prevalent afib was. Some people don’t even know they have it and aren’t on a blood thinner. They are a walking time bomb.” He has published a comedic memoir that chronicles his life and his experience with going through his wife’s pregnancy called, “Yes, You’re Pregnant, But What About Me?” When he’s not busy making others laugh with his new AOL
practitioners are recommending meditation as a building block to better health and in recovery protocols. Additionally, meditation increases immunity, lowers blood pressure and improves hormone levels (which can also affect weight loss) in regular meditators, so why aren’t we all doing it? According to Adametz, meditation has a bit of an image problem. The problem, specifically, seems to be that people picture sitting cross-legged for extended amounts of time trying to think about nothing in a quiet, darkened room. More, the idea that you’re attempting to “think nothing” or “block out thoughts” is not exactly correct. Meditation is a “single focus,” Adametz says. “It’s actually a continuance of trying to focus the mind over and over again on one thing.” Adametz doesn’t dismiss the practice of sitting quietly for a longer period of time as that constitutes a deeper practice, but she advocates for realistic practice – what works for you. Five minutes in the car before school pick up with a guided meditation using an app on your phone will still yield benefits, especially if practiced regularly. The vicious cycle, however, continues with our society’s overall lack of time. Meditation can help us manage our time more efficiently and effectively. However, we must first find the time for meditation. “Think about it anywhere, anytime,” Adametz says. She notes there are many kinds of meditations, such as one in which you focus on making and then enjoying that cup of coffee (or tea) we all rush through. “Single point of focus,” says Adametz who gives this example, “I get up, go downstairs, watch my hands as I open the coffee. I’m present every moment of every step. That is a meditative practice.” Google the practice and you’ll find guides to help you along the way. Similarly, there are walking meditations, mantra meditations and guided meditation just to name a few. (Adametz suggests guided meditation as a great place to start, and there are apps to help you do just that. See sidebar.) Wiewall notes that while she likes to meditate first thing in the morning best, “sometimes a quick 10 minute meditation in the middle of a busy day can be an incredible practice to relax and bring you back to focus.” It may seem impossible to find those 10 minutes and it may not seem as big a necessity as other things (reality television anyone?), but in a society increasingly plagued by stress and illness, shouldn’t we put ourselves back on the top of the “to do” list? Healthy habits are constructed of small, incremental changes that are founded on one simple step. While the biggest benefits will be seen in those who meditate regularly and for longer periods of time, like with diet and exercise, change doesn’t happen overnight. Start with a few minutes and a good cup of coffee or an app on the phone you’re already using to check your email. It can literally change your life.
Resources
Meditation isn’t always easy but it can be very enjoyable, says Anne Adametz, self-care expert and yoga therapist. If you’re wondering where to start, here are some resources:
Meditation apps
The Mindfulness App Simply Being Calm
Websites
www.the-guided-meditation-site.com (the coffee meditation along with others for free) soundcloud.com/anneadametz (free talks on meditation and guided meditations)
Meditation Motivation
Deepak Chopra and Oprah have teamed up for a 21-day Meditation Experience: chopracentermeditation.com
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“Your risk of stroke is 5 times higher if you have atrial fibrillation.” series, “Laugh Lessons with Kevin Nealon,” he’s busy spending time with his wife and being a dad to his 8-yearold son. “I love to play golf and basketball and run around with my son,” he says. You can find out more information about Kevin, where he’s touring and what he’s working on next, visit kevinnealon.com.
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