Feed Your Heart Foods to Boost Heart Health
Zika
What we Need to Know
Plus Benefits of Yoga | Take Five – Health Apps | Beating the Winter Blues
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contents
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The Many Benefits of Yoga Take Five – Health Apps Feed Your Heart What we Need to Know About Zika Beating the Winter Blues The Good the Bad & the Ugly – The Lowdown on Cooking Oils Advocating for Eye Health Resolve to be Healthier Cures in the Kitchen Pet Health – Recognizing Parasites Business Index
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The Many Benefits of Yoga
In its 2012 “Yoga in America” study, Yoga Journal found that more than 20 million Americans practiced yoga, a nearly 30 percent increase from 2008, when the magazine conducted its previous study. Among the millions of yoga practitioners surveyed, roughly 82 percent were women. While those statistics figure to change as more and more people, men and women alike, turn to yoga, it’s clear that women, at least in the western hemisphere, are blazing the yoga trail. Many women turn to yoga because they recognize the value of strength training but are uncomfortable or nervous about lifting weights. The various poses performed in yoga can increase muscle strength and tone, providing similar benefits to weightlifting without forcing women to spend time among men in the weight room. But yoga does more than improve strength and muscle tone. The following are a few additional benefits of yoga, some of which may surprise even the most devoted of practitioners. Improved flexibility: Some people are intimidated by yoga because they feel their bodies simply aren’t flexible enough to perform many of the poses typical of the average yoga class. While beginners may find the poses difficult, they are designed to safely stretch muscles. Over time, the poses may release lactic acid that builds up in muscles, and that lactic acid often contributes to fatigue, pain, stiffness, and tension. This release leads to improved flexibility, and like many physical activities, yoga poses become easier to perform as practitioners’ bodies become more accustomed to them. Increased range of motion: Joint pain does not discriminate based on age or gender, and many sufferers of joint pain find it debilitating at times and at least mildly painful most of the time.
But yoga can improve lubrication in the joints, increasing one’s range of motion as a result. That makes it easier for some people to live with joint pain, which may even subside among practitioners who fully commit to yoga. Improved posture: The stronger, more flexible body that yoga often creates also contributes to better posture. Many yoga poses rely on the deep abdominal muscles to help maintain each pose, and this strengthens the body’s core. A stronger core increases the likelihood that a person will stand straight and tall, an improvement in posture that many nonpractitioners would enthusiastically embrace. Reduced stress levels: Yoga practitioners often tout the effect that yoga has on their stress levels. Certain styles of yoga employ deep breathing techniques that force the mind to focus on breathing, and that focus has a calming effect, reducing stress as a result. Other yoga styles may employ meditative practices that aim to clear the mind of distractions that contribute to stress. Novices may be skeptical and question the efficacy of such techniques, but long-time practitioners of yoga find its effect on stress levels to be a hidden benefit of the practice. In addition, research has suggested that yoga may result in an increase of hormones associated with relaxation. Heart health: People with a personal or family history of heart disease may be surprised to learn that yoga has been shown to have a positive effect on those dealing with heart disease. Yoga slows the rate at which the heart beats, which helps alleviate high blood pressure and helps those people with heart disease and lowers their risk of stroke. Yoga also has been linked to lower cholesterol and a healthier immune system.
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TAKE five
Finding a Healthier Life with our Smartphones MyFitnessPal
Red Cross First Aid
mySugr mySugr
From From email email and and calendars calendars to to games games and and music, music, our our smartsmartphones become more vital to our daily activities with phones become more vital to our daily activities with each each new new bundle bundle of of apps. apps. We’re We’re making making our our grocery grocery lists, lists, purchasing purchasing gifts gifts and and keeping keeping up up with with the the breaking breaking headlines headlines all all from from our our small small pocket pocket computers. computers. It It just just makes makes sense sense to to let let our our tech tech help help manmanage age our our health health as as well. well. Health Health apps apps run run the the gamut gamut –– from from calorie calorie counters counters to to workworkout out monitors monitors –– but but there there are are certainly certainly some some that that stand stand out out above above the the rest. rest. The The best best place place to to start start is is with with something something that that doesn’t doesn’t require an investment – free! Here are a few of our require an investment – free! Here are a few of our favorite favorite free free offerings. offerings. MyFitnessPal –– On On the the app app website website it it notes notes that that “medical “medical studstudMyFitnessPal ies ies show show that that keeping keeping a a food food journal journal doubles doubles your your weight weight loss” loss” and and who who can can argue argue with with that. that. But But MyFitnessPal MyFitnessPal goes goes far far beyond beyond simple simple journaling journaling your your breakfast breakfast choices. choices. It It has has a a vast vast database database of of foods foods and and serving serving sizes sizes as as well well as as a a scanner scanner for for most most preprepackaged packaged foods. foods. The The app app also also tracks tracks your your activity activity level level so so you you are are aware aware of of how how many many calories calories you you are are burning burning and and has has a a comcommunity munity aspect aspect that that allows allows users users to to share share recipes recipes and and tips. tips. Even Even ifif you’re you’re not not trying trying to to lose lose weight, weight, the the app app makes makes you you much much more more cognizant cognizant of of what what you’re you’re consuming consuming on on a a daily daily basis. basis. Red No matter matter how how much much we we try try to to avoid avoid them, them, Red Cross Cross First First Aid Aid –– No accidents do happen. The Red Cross First Aid app is a great accidents do happen. The Red Cross First Aid app is a great reresource source when when the the unthinkable unthinkable happens, happens, from from burns burns and and seizures seizures to to broken broken bones bones and and asthma asthma attacks, attacks, the the app app provides provides step step by by step step instructions instructions on on what what to to do do and and how how to to make make the the
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Zombies, Run!
Six Pack
patient comfortable. It also provides safety information, lists of what to keep in your first aid kit and quizzes to challenge your knowledge. mySugr – For diabetics, keeping track of what they how they feel along with their blood glucose levels is one of the most important steps toward successful management of their disease. And mySugr takes all the guess work out of it. The app tracks what you eat, glucose levels and corresponding insulin doses. Feeling a little off and not sure why? mySugr makes it easy to track which foods are working for you and which ones are working against you. In addition, the animated Diabetes Monster helps provide personal information and suggestions. Zombies, Run! – Part running app, part video game, Zombies, Run! puts you right in the middle of a zombie adventure and gives you one option – run! Listen to a self-compiled playlist as you rescue survivors, scavenge for supplies to help build your home base, running from would-be attackers as you go. The app works with both walking and running at any speed, making it perfect for those just starting out. Six Pack – Dreaming of those six-pack abs? Six Pack is a personal trainer in your pocket, easing you through workouts and providing an avatar trainer to help ensure that you are using proper body mechanics. The app provides multiple exercises and routines and provides easy to follow step by step instructions, photos and info on what to avoid. Set goals and build a work out plan at your fingertips.
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Feed Your
HEART
For most men and women, the prevalence of heart disease is no great surprise. Nearly every adult can point to a loved one who has dealt with the disease. Many can even point to a friend or family member who lost their battle with heart disease. That familiarity should make people even more willing to adopt a heart-healthy lifestyle, something the American Heart Association admits is the best defense against heart disease and stroke. Though not all risk factors for heart disease can be controlled, there are ways to reduce that risk considerably. The situation is certainly alarming, but there is good news – heart disease is preventable and controllable. We can start by taking small steps every day to bring our loved ones and ourselves closer to heart health. A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. And it’s not as hard as you may think. The American Heart Association has outlined key steps to help keep the heart healthy. • Maintain a healthy weight. • Embrace physical activity. • Quit smoking. • Limit alcohol consumption. • Control your blood pressure. • Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables – adults should have at least 5 servings each day. Eating foods low in saturated fat, trans fat and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt or sodium in your diet also can lower your blood pressure. It is also important to make sure you burn at least as many calories as you take in. Start by knowing how many calories you should be eating and drinking to maintain your weight. Nutrition and calorie information on food labels is typically based on a 2,000 calorie diet. You may need fewer or more calories depending on several factors including age, gender, and level of physical activity. If you are trying not to gain weight, don’t eat more calories than you know you can burn up every day.
Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity – or an equal combination of both – each week. Regular physical activity can help you maintain your weight, keep off weight you lose and help you reach physical and cardiovascular fitness. If it’s hard to schedule regular exercise sessions, try aiming for sessions of at least 10 minutes spread throughout the week. Remember to eat a variety of nutritious foods from all the food groups. You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient-rich foods have minerals, protein, whole grains and other nutrients but are lower in calories. They may help you control your weight, cholesterol and blood pressure. Your overall diet should emphasize: • A variety of fruits and vegetables, • Whole grains, • Low-fat dairy products, • Skinless poultry and fish • Nuts and legumes • Non-tropical vegetable oils Limit saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened beverages. If you choose to eat red meat, compare labels and select the leanest cuts available. And avoid nutrient-poor foods. The right number of calories to eat each day is based on your age and physical activity level and whether you’re trying to gain, lose or maintain your weight. You could use your daily allotment of calories on a few high-calorie foods and beverages, but you probably wouldn’t get the nutrients your body needs to be healthy. Limit foods and beverages high in calories but low in nutrients. Also limit the amount of saturated fat, trans fat and sodium you eat. Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per day. Reducing daily intake to 1,500 mg is desirable because it can lower blood pressure even further.
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In addition to nutritional guidelines, there are a variety of foods that have shown to have heart healthy benefits. Most of the foods are ones you may be eating already. If not, try adding them to healthy diet for optimum health. Berries – Adding a few blueberries to your morning cereal or yogurt Flaxseed – In addition to helping or adding a handful of strawberries to decrease inflammation and boosting our heart health with powerful omega-3 fatty acids, phytoestrogens and fiber – studies have shown that when used daily, flaxseeds can lower cholesterol by 6 to 11%
that smoothie can have a marked affect on your heart health according to a recent study in the journal Circulation. Science points to the many nutrients found within, including vitamin C, iron, calcium, vitamin A and polyphenols.
Oatmeal
Dark Chocolate
– Be sure to pick a chocolate that is at least 70% cocoa and studies show it will help lower blood pressure and increase blood flow. Finally, a study nobody will argue with.
– With high levels of soluable fiber (that’s the best kind), it has long been suggested that oatmeal does a great job at lowering cholesterol. Look for oldfashioned rolled oats or steel cut varieties instead of pre-packaged instant oatmeal, which can pack on more sugar than you want.
Red Wine – Resveratrol, which is also found in dark berries and grapes, has been found to help prevent cancer and may offer protection against cardiovascular disease, cancer and more. What more reason to we need to enjoy a glass of wine after a long work day.
Fatty fish
– Chock full of omega-3 fatty acids, salmon and sardines have been shown to lower atherosclerosis and cases of arrhythmia and may help boost HDL levels.
Nuts – Packed full of omega-3 fatty acids, folate and fiber, nuts are a great go-
to mid-afternoon snack with some heart health benefits. Almonds are especially high in monounsaturated fats, which the American Heart Association says can help reduce levels of bad cholesterol in your blood and lower your risk of heart disease and stroke.
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Zika
What we Need to Know about
By Rasonda Clark Over the summer the World Health Organization (WHO) declared an international health emergency because of the Zika virus. At the time, there was little known about the mysterious disease that originated in Uganda. Since then, the headlines have been dominated with information about Zika and the devastating birth defects it leaves in its wake. In late July, the Centers for Disease Control (CDC) announced that Zika had officially made its way to the continental United States raising legitimate concerns for pregnant women all over the county. Concerns and media attention have since dwindled, and while there is no need for widespread panic we should still be paying close attention. In North Carolina, where residents jokingly refer to the mosquito as the state bird, the Zika virus is a legitimate fear. The CDC and the WHO have warned pregnant women against traveling to more than 45 counties in Florida where the virus has quickly spread. With pregnant woman and their unborn children at risk, residents in neighboring states have a real reason for concern. For the North Carolinians who aren’t that far from the Florida border, an even bigger concern is “are we at risk?” Before we panic, however, it is important to be prepared and educated. Understanding this elusive disease and being knowledgeable about prevention is key in protecting ourselves and loved ones. What is the Zika virus? According to the CDC, the Zika virus is a mosquito-transmitted infection related to Yellow Fever and the West Nile virus. It was
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discovered in the Zika forest in 1947 and is believed to be common across Africa and Asia. There has been a recent spike in cases in 2013, but was not confirmed until 2015. Most victims have no symptoms and the recovery process usually takes five to seven days. Common symptoms are mild and can include a fever usually lower than 102 degrees, headaches and achy joints. Other telltale symptoms that hint to Zika include an itchy rash, conjunctivitis and sensitivity to light. Mosquitos of the Aedes genus spread this virus, and as with most mosquitos, they can breed in extremely small pools of water. Who is in danger? The general assumption is that only pregnant women should worry about Zika. This virus poses a huge risk for pregnant women, but unfortunately they are not the only ones at risk. “Most people who get Zika get over it quickly but the virus can also cause neurological complications that could cause long-term consequences and even death,” explained Dr. Lee Norman, senior vice president and chief medical officer at the University of Kansas Hospital. Zika is directly linked to Guillain-Barré syndrome (GBS), a debilitating autoimmune disorder. According to the CDC, “several countries that have experienced Zika outbreaks recently have reported increases in people who have GBS. Studies have shown that women are more likely to contract Zika than men, with sexual transmission being the main culprit. Zika is primarily spread through mosquitos, but can also be transmitted
through various forms of sexual encounters. According the CDC, “Zika has been detected in semen, vaginal fluids, saliva, urine, and breast milk.” Pregnancy & Zika If you are pregnant, planning to conceive or know someone who is, Zika is probably a top concern. As if sushi, back pain, caffeine limitations and weight gain didn’t give pregnant women enough to worry about. Previously, Zika, once limited to far-flung destinations, is now hitting a lot closer to home. As of Nov. 10, there have been “1,087 reports of pregnant women in U.S. and Washington DC,” the CDC states. While Florida has seen the most cases, the N.C. Dept. of Health and Human Services has reported 78 cases. With the reported cases in our state, there is still a lot of good news for women who are expecting, or hope to become pregnant in North Carolina. The mosquito most commonly associated with the Zika virus, the Aedes aegypti, has not been identified in North Carolina this year, according to the N.C. Division of Public Health. In addition, the secondary vector, the Tiger mosquito is not transmitting locally either, said David Jenkins, health director/deputy director of human services for the Carteret County Health Dept. “Pregnant women in North Carolina need to know that all of the cases of Zika that have been identified in North Carolina to date were from patients who traveled to Zika end emic areas,” said Dr. Elizabeth Stringer, associate professor of obstetrics and gynecology at UNC’s Maternal-Fetal Medicine department. “There have been no locally transmitted cases.” So while it’s a positive outlook for our local women, it is still smart to be aware. The Zika virus can be passed from a pregnant woman to her fetus regardless of how it is acquired. Contracting this infection during pregnancy can cause many birth defects. Microcephaly Infection with the Zika virus can cause severe forms of microcephaly in infants. The CDC explains, “Microcephaly is a condition where a baby’s head is much smaller than expected. During pregnancy, a baby’s head grows because the baby’s brain grows. Microcephaly can occur because a baby’s brain has not developed properly during pregnancy or has stopped growing after birth, which results in a smaller head size.” Microcephaly is linked with, seizures, developmental delay, intellectual disability, problems with movement and balance, hearing loss and vision problems. Treatment Unfortunately, there is no treatment available for Zika. The CDC does not recommend any antiviral medication for its victims. The symptoms are usually mild and usually require only rest and nourishment. The best way to combat Zika at this point is prevention. Prevention Much is being done to combat this problem including vaccination trials, and potential genetically modified male mosquitos that will kill the offspring after mating. Unfortunately, there is no vaccination available to date. Since it is virtually impossible to prevent mosquito bites, the CDC has advised pregnant women to avoid going to regions where the virus is being transmitted. Travelers to these countries are advised to avoid or minimize mosquito bites by staying in screened or air-conditioned rooms or sleeping under mosquito nets. For locals who are still concerned, follow the same recommendations, use bug spray and eliminate all pools of water in your surrounding areas where mosquitos can breed. What North Carolina is doing to combat Zika? North Carolinas largest concern in the wake of Zika is education and prevention. The state’s “preventative measures include educating its residents, surveillance and control of the mosquito
population,” explained Jenkins. Surveillance includes observation and tagging of mosquitos around North Carolina. According to the N.C. Division of Public Health “agencies are working with local health departments, Western Carolina University, East Carolina University and N.C. State University to collect and identify mosquitoes across the state.” Carteret County’s preventative efforts include spraying, or adulticiding, to kill adult mosquitoes, and larviciding, where chemicals are used in standing water to kill the larva. Larviciding is the most effective form of mosquito control as it handles the issue at the root. If mosquitoes are not hatched, they do not grow into adult mosquitoes that bite and transmit diseases. What can North Carolina residents do? As Jenkins explained, the best thing residents can do is be prepared, educated and aware. Search your property for standing water, which are breeding grounds for larva. Even a small amount of water can breed mosquitos, including birdbaths, tires, old toys and small puddles. The Health Department offers educational resources and mosquito dunks for standing water treatment. If you have traveled to Zika hot spots get tested and practice safe sex. Amy Farmer, certified nurse midwife, who formally worked with the Onslow County Health Dept., recommends all women get tested for Zika whether they have traveled to these regions or not. However “they will only be tested if they meet specific criteria. With Zika spreading it is important to discuss prevention at each doctors visit.” State funding Unfortunately “mosquito control is now county funded, so the funds are not as strong as they used to be,” said Jenkins. The CDC is planning “to steer $25 million in recently approved funding to states and some cities for Zika preparedness and response efforts,” agency Chief Operating Officer Sherri Berger said. This funding is extremely important in mosquito control not only in the prevention of Zika but also West Nile and Eastern Equine Encephalitis. These funds help with “creating reading materials, sprays and treatments, research and surveillance and important tools such as microscopes and light traps,” explained Jenkins, which can all be costly but important necessities. Chemical combat When chemicals are sprayed into our air to eradicate these pesky and potentially deadly insects, there is an obvious cause for concern. In Florida, where infected mosquitos have been found, the chemicals are more aggressive than in North Carolina. There are natural fears about the effect these sprays are having on its residents and the local wildlife. In North Carolina, the chemicals are environmentally friendly and water or oils are added to dilute them. In addition, “the chemicals are sprayed at night and in the morning, not only does this target mosquitos when they are most active but that is when most people are inside their homes and other insects like butterflies and bees are not active,” said Jenkins. Recently millions of honeybees were killed after being sprayed with an insecticide targeting Zika-carrying mosquitoes. Jenkins explained that this is not a huge concern in our area. “Honeybee farmers are required to register in Carteret County, this lets sprayers know to avoid these areas within a certain mile radius. Because of the bees patterns they are usually safe inside their hives during these community sprays.” Thankfully, the WHO has recently announced that the Zika Virus is no longer an international emergency. However, this does not mean we are completely safe. They also stated, “they are not downgrading the importance of Zika. Instead it is being viewed as chronic problem, rather than a crisis.”
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Beating the Winter Blues
By Rasonda Clark Winter is officially upon us, complete with frosty mornings, gloomy days and long nights. While many of us are able to celebrate winter away there are some who need more than a good time to loosen the grasp of the winter blues. As we lose daylight, many people begin find themselves withdrawn, listless and depressed. They become less active, eat more and sleep less, beginning a vicious cycle of an unhealthy mental and physical state. As the flowers start blooming, however, and the days become sunnier the symptoms fade, only to return with a vengeance the following fall. For people with seasonal affective disorder (SAD), autumn and winter kicks off a season of misery. While friends and family are celebrating the holidays with tidings of joy and good cheer, SAD victims are struggling to get out of bed. “A lack of sunlight means our brains produce less serotonin, a
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neurotransmitter that affects our mood,” says William Weggel, a psychiatrist at Mayo Clinic Health System. Identifying SAD is a big part of solving and treating the issue. According to Mayo Clinic, “to diagnose SAD, your family doctor will need to perform an evaluation.” This evaluation generally includes a physical exam, lab tests and a psychological evaluation. While the winter blues can target anyone, there are some people who are more susceptible than others. Women, younger people, northerners, people already diagnosed with depression, and people with a family history of depression, all have a higher change of being diagnosed. According to American Family Physicians, “SAD is four times more common in women than in men. Although some children and teenagers get SAD, it usually doesn’t start in people younger than
age 20. Your chance of getting SAD goes down as you get older.” Unfortunately, SAD is not a rare disorder. “About 4 to 6 percent of people may have winter depression. Another 10 to 20 percent may have mild SAD,” states American Family Physicians. The specific cause of Seasonal Affective Disorder remains unknown. However, some factors that may come into play include: • Your circadian rhythm – Reduced sunlight in the fall and winter months can attribute to SAD. This lack of light disrupts your body’s internal clock making people feel lethargic and depressed. • Serotonin levels – Lower levels of serotonin can trigger SAD. The drop in serotoninis linked with lack of sunlight. • Melatonin levels – Melatonin is a hormone that controls sleep and wake cycles. Disruption of a persons sleep and mood patterns can disturb melotonin levels. Depression is a scary feeling that can leave its victims feeling lost and desperate, especially near the holidays. Fortunately, there are many ways to combat this disorder. According to the experts at ECU, “SAD sufferers may need to undertake light treatment, which involves sitting in front of a portable light box for about one hour each day.” The portable light box is huge in SAD treatment, but it is also important to “ensure you get some exposure to at least one hour of outdoor light each day, preferably in the morning.” Other forms of treatment include prescription medications and “cognitive behavioral therapy and counseling,” explains ECU. It is typical for the cold weather and long nights to have many of us wishing for spring, but it is important not to treat SAD as a standard winter side effect. Being proactive as soon as symptoms hit can be the difference between a long sad winter and a happy a festive season.
Ways to perk up if you suffer from the winter blues - with a doctors help and taking proper action at home, SAD is a treatable disorder. Walking: Spending time outside helps alleviate SAD symptoms. Get outdoors in the morning whether it is sunny or cloudy. Spending time in daylight and breathing in fresh air is a big help. Exercise: Research shows that exercise helps relive depression, but anyone who suffers from depression knows that this is easier said than done. Join a gym, find a buddy or hire a personal trainer to force accountability. Eat Healthy: Not only will eating healthy having feel good and assist in losing weight it can keep depression at bay. Protein filled meals gives energy and assist in alertness. Don’t overdo sugary food but treat yourself sometimes as well. Maximize sunlight with home fixes: Do everything possible to increase natural light in your home. Keep blinds open and keep windows free of branches or bushes. Consider installing skylights or even using a lighter paint color that reflects what light is there. Plan a vacation: If possible; plan a long vacation in a tropical destination with a sunny climate. Just a small escape from gray days and long nights can provide relief. Adopt a winter sport: If you can beat ‘em … join ‘em. Explore winter sports like ice-skating or cross-country skiing. Not only will you develop a potential hobby that has you looking forward to winter, you will be forced to be outside. Try herbal remedies: Talk to your doctor before beginning a herbal regimen but St. Johns Wort and multi-vitamins have been known to be mood boosters. Avoid alcohol: One or two cocktails may sound tempting if you are feeling blue, and the initial buzz may seem like just the ticket. Alcohol is a depressant and when the high wears off you will end up feeling worse.
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Cooking oils are a staple in almost every kitchen, but unfortunately not all oils are created equally. What may compliment one dish may not be the best for the next. What may work for one family, may not for the other. Most grocery stores have shelves full of an array of choices and it can be overwhelming to make a decision. Then there is always the ala mode oil of the year. For 2016, avocado oil was the new coconut oil and sunflower oil is so 1995. Fads and conflicting reports can leave us even more confused and retreating to a one-sized fits all oil that really may not fit at all. Diet, dish style, taste preference and heat requirements (or smoke point) are all big factors when choosing the perfect cooking oil. So before you venture out to find that perfect oil to fill your pantry keep this information in mind to find the best oil for your next dish and your health.
Canola
Canola is a popular vegetable oil that is the center of much debate. Vegetable oils are oils that have been extracted from seeds. Examples of these include sunflower, corn and safflower. These choices all sound really healthy, but unfortunately they are often not. “Unlike butter or coconut oil, these vegetable oils can’t be extracted just by pressing or separating naturally. They must be chemically removed, deodorized, and altered. These are some of the most chemically altered foods in our diets, yet they get promoted as healthy,” the Wellness Mama blog explained. The biggest issue with vegetable oils is how they are made and the chemical processes that are involved. However, if GMO’s in your diet aren’t a huge concern then canola oil may be a good choice. Canola is a great on-hand oil to have because of its light texture, neutral flavor, low cost and ability to handle the heat.
Olive
The choices of olive oil can be as mind boggling as oils in general. Light, extra light, virgin and extra virgin, what do they all mean and how do they really a differ? According to Dr. John Day, cardiologist and medical firector of heart rhythm services, there is. He recommends, organic extra virgin olive oil. However, be sure to “store your olive oil in a cool dry place to keep it fresh as long as possible. If the oil is old throw it out. I would not recommend using this oil for high heat cooking as it high heats the oil may be converted to trans fats, and it loses any potential health benefits,” explained Day. He also warns to be careful of the amount consumed if you are trying to watch calories, just use enough to flavor your food.
Avocado
“Avocado oil is produced from the fruit of the avocado tree. It is pressed from the fleshy pulp surrounding the avocado pit, making it one of the few edible oils not derived from seed,” explained Dr. Josh Axe, a certified doctor of natural medicine, chiropractic and clinical nutritionist. All the required work makes avocado oil one of the more expensive oils, but it may just be worth the splurge. According to National Center for Biotechnology Information, “studies have found many benefits of avocado oil including the prevention of the development of diabetes, high cholesterol, high triglyceride levels and obesity. It is even being used as a prescription in France because of its proven ability to counter the negative effects of arthritis.” In addition to its health benefits, avocado oil has a very high heat tolerance, more than any other plant oil. Because of this you can use it for all of your cooking needs and its rich flavor makes it perfect for dressings and sauces as well.
Coconut
Coconut oil was all the rage last year and has unfortunately lost a little of its status since then. While it may have lost its luster,
The Good, the
Choosing the Right
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it is still great oil for many things. Using unrefined coconut oil can give your dish a very specific tropical taste, which may not be for everyone, and it has a very low smoke point. However, if you want the benefits of coconut oil without the strong flavor look into a refined option. In addition to its high smoke point refined coconut oils may aid in weight loss. An analysis in the Journal of the Academy of Nutrition and Dietetics noted that the unique makeup of coconut oil means its calories will be easier burned.
Rice Bran
This elusive oil is difficult to find but may be worth the hunt if you are looking to compliment your next Asian dish. Commonly found in Japanese kitchens this oil is extracted from the germ and inner husks of rice. With a high smoke point it is perfect for stir frying and grilling. However, with its delicate but distinct flavor it is best for Asian style cooking. According to Dr. Ritika Samaddar, chief dietician at Max Healthcare, “Rice bran oil is a relatively new entrant in the category of cooking oils and perhaps the healthiest. It’s got an ideal balance of polyunsaturated fats and monounsaturated fats. Your usual cooking oils are all rich in polyunsaturated fats and are now looking to create an ideal balance of polyunsaturated and monounsaturated fats.” This and the high vitamin E content, makes rice bran oil healthy in addition to flavorful.
Grapeseed
Grapeseed oil is being touted as one of the new and healthiest oils on today’s market. Oil made from fruit, of course it is healthy right? Unfortunately, we are finding out that this is not the case. The claims for grapeseed oil as a healthy alternative are based on the high amounts of nutrients, antioxidants and polyunsaturated fats. Research shows that after the chemical extraction process, most of these essential nutrients and antioxidants are no longer present, much like canola oil. However, all is not lost. Grapeseed oil has been found to be a good treatment for moisturizing hair and skin and great for a massage, so while it isn’t recommend for eating, it does have its benefits
Peanut
Peanut oil is one of the most popular cooking oils due to its mild flavor. Its high smoke point makes its great for deep-frying and high temperature cooking. Over the years, peanut oils link with deep-frying has given this versatile oil a bad rap. While it can be high in calories it is known to be useful in protecting against aging, boosting the immune system and lowering cancer risk.
Sunflower and Corn
Oil research has much to say about each specific oil. However, a repetitive theme is to avoid sunflower and corn oil. Experts at De Montfort University have found that oils from the sunflower plant produced aldehydes, which are potentially cancer-causing compounds, at levels 20 times higher than that recommended by the World Health Organization in response to heating. Corn oil was also found to possess an enormous amount of aldehydes, whereas olive oil, canola oil and butter produced far fewer aldehydes when heated. While there is no published data linking sunflower and corn oil to an increased risk of cancer risk, it may be smart limit its use when cooking. All of these oils have their own set of pros and cons, but keep in mind no matter how healthy the oil, there will still be an abundance of calories. Before cooking, ask yourself if the oil really necessary. Look into healthy substitutes and remember that while most oils are not entirely negative, too much of anything is just too much. As with most food related, moderation is key.
Bad & the Ugly
Cooking Oil
By Rasonda Clark
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Advo c a t i n g f o r
Eye Health Studies repeatedly emphasize the importance of diagnosing vision problems at an early age, but that’s something many parents assume is being covered by their children’s school system. In reality, an estimated one in four American school-age children have vision problems that – if untreated – can affect learning ability, personality and behavioral developments, adjustment in school and, ultimately, could lead to blindness. While it’s true that schools may provide vision screenings for younger children, one study found that even if a child failed such an exam, 50 percent of parents were unaware of the failure two months after the screening. Furthermore, these screenings do not adequately test for prevalent vision disorders such as amblyopia (lazy eye), strabismus (crossed eyes) or significant refractive error. These disorders can, if left untreated, have an economic impact, too – children’s vision disorders cost an estimated $10 billion annually in the United States alone. These issues can be addressed early on if children are given comprehensive eye examinations by eye care professionals, and the sooner they’re identified, the better. A recent study from The National Academies of Sciences, Engineering and Medicine evaluated the status of vision in the U.S. health care system and recommended comprehensive eye exams as the “gold standard” in identifying potential vision disorders for children before they enter school – even though this is something only three states currently require of their school systems. What’s more, research has shown that of children in the 9-to-15 age group, only 10 percent who needed eyeglasses actually had them.
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Through the Kids See: Success initiative, a partnership of the Vision Impact Institute, Optometry Giving Sight and VSP Vision Care, experts in the eye care field are working to educate parents, legislators, child advocacy groups, school nurses, teachers and administrators about the social, educational and future economic benefits of comprehensive eye exams for children prior to entering kindergarten. Regardless of whether your local schools require eye exams before entry into kindergarten, your child and children you know deserve to start school with a baseline for academic success. One eye exam could change your child’s academic future forever. In the meantime, watch for these signs that your child may benefit from glasses and schedule an eye exam promptly: • Squinting is a classic symptom of either nearsightedness (not seeing well far away) or farsightedness (not seeing well up close). • Closing one eye to see better could indicate a structural problem like astigmatism. • Eye rubbing may be the result of eye strain. • Sitting too close to the television or lowering the head while reading a book are signs of nearsightedness. • Losing place while reading due to skipping lines may mean there is an eye muscle problem or vision problem, such as atig matism. • Frequent headaches or brow aches are often a result of uncorrected farsightedness. Find more information about the importance of early eye exams for children at visionimpactinstitute.org.
r e i h t l a e H e b olving to
Res
As the calendar turns to a new year, the focus of men and women often shifts as well. After the hectic holiday season has come and gone, many people re-dedicate themselves to their personal health and well-being. That renewed dedication might be thanks to all those big holiday meals or it might just be a result of the new calendar year being symbolic of a fresh start. New Year’s resolutions have varying degrees of success, but even those people who find it difficult to keep their resolutions year after year still tend to make a new one once the hour of midnight chimes. While it may seem as though resolutions are made to be broken, resolutions can be the first step many people take toward a happier and healthier life, making them more than just a silly annual exercise in empty promises. Regardless of the reasons behind this renewed vigor, the opportunities to make the next 12 months a healthier time abound. While losing weight might the most popular resolution, there are a host of other health-related resolutions individuals can make to improve their lives over the next 365 days. Resolve to reduce stress Stress is a major part of most adults’ lives, and that’s especially so after the hectic holiday season when men and women are pulled in so many different directions. Work is a common cause of stress, but family and personal finances, especially nowadays, are big sources of stress as well. This year, resolve to reduce stress in all aspects of life. At the office, analyze ways in which you can manage time more effectively, including how to best prioritize work projects so you don’t always feel as if you’re up against a wall. Outside the office, recognize the importance of maintaining a personal life and its relation to reducing stress. Spending time with friends and family can relax you and provide a welcome respite from the stress of the office. Resolve to eat better Losing weight and adopting a healthier diet is not necessarily the same thing. While a healthier diet might help you lose weight, the goal of adopting a healthier diet is to improve overall health. A healthy diet can strengthen the body’s immune system, making it
easier to fight cold, flu and other ailments. A healthy diet can also help in the battle against any preexisting conditions. Resolve to exercise more Much like changing a diet, exercising more is often seen as a means to weight loss. While that’s a positive side effect of daily exercise, the goal should not be to lose weight. Instead, the goal of daily exercise is to get healthier. According to the American College of Sports Medicine, exercise helps lower the risk of heart disease and hypertension by 40 percent while lowering the risk of depression by 30 percent. In addition, men and women with a family history of diabetes should know that regular exercise lowers their risk of Type 2 diabetes by nearly 60 percent. When incorporating exercise into a daily routine, start slowly and gradually work your way up to more vigorous exercise regimens. Going full speed from the outset is a great way to increase risk of injury, which could actually restrict your ability to exercise for some time. Resolve to quit smoking To nonsmokers, keep up the good work. For smokers, perhaps it’s time to reevaluate. More than 200,000 American succumb to lung cancer annually and the American Cancer Society notes that roughly 3,000 nonsmoking adults experience lung cancer caused by secondhand smoke in the U.S. each year. When making a resolution this year, smokers’ top priority should be to quit smoking. When making a resolution, be sure it is something you’re likely to enjoy, make it realistic and develop a plan for how you’re going to achieve success. Remember, resolutions don’t have to be a one-man show. In fact, your resolution may prove easier to keep if you can find someone to go along for the ride with you. For instance, if you have resolved to quit smoking, find a friend who also smokes and commit to your resolution together. You can lean on each other when times get tough and serve as each other’s watchdog to make sure neither one of you is straying from your goal.
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Cures in the Kitchen
Eating to Reduce Inflammation for Greater Health & Energy Today’s hot topic in health news is inflammation and the myriad ways it can affect our lives. Some inflammation is beneficial; for example, when you twist your ankle, the swelling is your body’s way of protecting itself and the start of the healing process. Inflammation can also occur without injury, and the signs are often unnoticeable until they become chronic and surface as a bigger problem. The onset of most disease involves our immunes system becoming overworked from trying to repair damaged tissue. Where does chronic inflammation come from? Stress! One of the most influential factors is the harmful foods we consume and associated stress that becomes a burden to our bodies. Over-processed and refined “food” that is engineered for convenience is often the choice of many who don’t know the damage those substances convey. Loaded with additives and cheap fillers, they’re a major contributor to inflammation and put you on the road to an unhealthy life. As a holistic nutritionist in training, I hear it all the time. “I’m too tired to cook. I’m exhausted when I get home and prepackaged food is just easier.” Well of course you’re exhausted, I remind these people. That’s what happens when you have chronic inflammation. Let’s look at one common ingredient found in processed foods – sugar. The body sees refined sugar as a toxin leading to inflammation. Here’s a list of common names for refined sugar: sugar, can sugar, honey, maple syrup, agave, high fructose corn syrup. Those less familiar include dextran, diastatic malt, ethyl maltol, galactose, maltodextran and sorbitol. On ingredient labels sugar can have more than 65 names – talk about confusing! How about agave? Is it a healthy choice? No. When agave first came onto the market it was thought to be a good option for diabetics and others interested in keeping their blood sugar levels low. Agave is low on the glycemic index due to its low levels of glucose, but it contains more fructose than high fructose corn syrup. Agave’s fructose is processed by the liver and turned into fat,
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By Alison Urbanek which raises the risk of obesity. It may also lead to liver damage, insulin resistance and high triglycerides. How much sugar is too much? The World Health Organization states we shouldn’t consumer more than six teaspoons of sugar per day. A 12 ounce can of soda contains, on average, 10 teaspoons of sugar. Drinking one can a day comes to 70 teaspoons of sugar per week, a grand total of approximately 32 pounds of sugar yearly. The target goal is less than 24 pounds of refined sugar annually, but the average American eating the standard American diet consumes 150-170 pounds of refined sugar each year, according to a USDA report from 2014. Personally, when I am looking for sweetness, I use dates. They contain glucose and fructose, but because they are in their natural state, they also include fiber, enzymes, vitamins, minerals and antioxidants. The body can process whole foods like dates, which lowers the risk of inflammation. Let’s look at another common cause of inflammation – trans fats. Most of us would agree that olive oil is healthy for us, and yes it is, until it isn’t. Many healthy oils fall into a category called Cis oils, which are healthy if they haven’t been overheated. Once overheated, they become a trans fat. For this reason I always recommend a high-smoke-point oil for cooking, such as avocado oil (rated to 520°). You can add olive oil after food is cooked. So how can you lower inflammation and increase your energy? Eat whole foods. Wild caught fish, grass fed meats, nuts, organic fruits and vegetables are all rich in antioxidants and anti-inflammatories. Antioxidants prevent damage to the body, while anti-inflammatories repair damage. The trick to maintaining a healthy, uninflamed body is to eat foods that are nutrient rich, limit refined sugars, include the correct oils and follow proper cooking times. Lowering inflammation will cause an increase in energy and sense of well-being. Give it a try and you’ll see amazing results.
Alison Urbanek is a student of holistic nutrition.
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PET health
Recognize and Treat Common Parasites Cats and dogs are beloved members of the family, and when they aren’t feeling well, it can put a damper on all family activities. Parasites can be a problem for companion animals. Fortunately for family pets, parasites are highly treatable. It is quite common for pets to become affected by external or internal parasites in their lifetimes. Fleas and ticks are examples of external parasites that feed on animals, and these same parasites may serve as intermediate hosts for other parasites that will develop internally. The internal parasites commonly seen in cats and dogs manifest themselves as worms in various parts of the body. The areas most affected include the intestinal tract and the circulatory system. According to The Companion Animal Parasite Council, an independent council of veterinarians, veterinary parasitologists and other animal health care professionals, there are a number of intestinal worms that can infect dogs and cats, and they vary according to the species. These include hookworms, whipworms, tapeworms, and roundworms. Heartworms affect the heart, lungs and blood vessels. Worms are quite prolific and can produce more than 100,000 eggs per day. These eggs are excreted through feces and can affect other animals in the area. Some pet parasites also can cause health problems in humans. Therefore, it is best for pet owners to educate themselves about parasites and make sure that pets get their immunizations, medications and checkups they need to remain healthy. • Roundworms: Roundworms are the most common parasitic worm found inside dogs. They are contracted in different ways, but dogs usually get them as puppies when their mother passes on roundworm larvae through the uterus. Larvated eggs also can be
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eaten from the environment or if a pet eats a small mammal infected by roundworms. Roundworms may be seen in fecal matter and will require treatment. Roundworms may be passed to humans and contracted through contact with feces or soil where feces has been left standing. • Heartworms: Heartworm is a potentially fatal disease. Although it can affect both cats and dogs, it's rare in cats. Heartworms are transmitted through mosquitoes. Microscopic worms infiltrate the animal's bloodstream and migrate to other areas of the body. Dogs can get hundreds of worms in their bodies, and heartworms can greatly affect the their overall health and quality of life. Cats may only get a handful of worms, and these worms do not live to adulthood. • Hookworms: Another parasite more common in dogs than cats, hookworms fasten to the walls of the small intestines and suck blood. They can be contracted from contaminated soil or passed to a puppy from mother's milk. • Tapeworms: Tapeworm is transmitted to dogs (and cats) that ingest fleas. They're noticed when end segments of the worm are seen in stool or in the fur under the tails of dogs and cats. These segments contain the eggs of new worms. • Ear mites: Ear mites are transmitted through social interaction with other infected animals, which can include grooming, sleeping and playing together. They are common in cats, but dogs can get them as well. Inflammation around the ears and scratching of the ears or shaking of the head are symptoms of ear mites. Only a veterinarian can accurately diagnose the various parasites that dogs or cats can contract. Vets also will be able to develop the proper course of treatment to kill the parasites and prevent reinfection.
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