Health&Wellness December 2021 by Rockpoint Publishing

PLEASE TAKE ONE M

HEART HEALTH TAKE STEPS TO CARE FOR YOUR HEART THIS HOLIDAY SEASON

START A PLAN

CARDIO

SOME ACTIVITY IS BETTER THAN NONE

GET YOUR ZZZs

SLEEP

WHEN TO FALL ASLEEP FOR BEST HEART HEALTH

Vol. 19 • Issue 3 • December 2021

“With Today’s Breakthroughs, You Too Can ELIMINATE Type 2 Diabetes, Obesity, Hypertension, IBS, Fatigue & MUCH More!” "Dr. Miller worked with my other doctors and I walked away from Diabetes, Hypertension, Obesity, Fatigue and

I got my LIFE back!

BEFORE

" AFTER

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TRUE HEALTH SOLUTIONS

Rick Flannery, was taking 17 medications a day. He was taking 8 Oral meds and 4 Insulin Injections daily for Type 2 Diabetes. He had Hypertension, High Cholesterol, Sleep Apnea, and Obesity, weighing over 246 lbs. Rick’s A1c was 9.2. NOW 6.7 and OFF all meds for Type 2 Diabetes, Hypertension and Cholesterol. He’s eliminated 16 drugs a day (costing thousands a year) and he’s lost over 83 pounds! Q: Rick, why did you go to Dr. Miller? A: “My Type 2 Diabetes was terrible and my health was getting worse. I had High Blood Pressure and I really needed to lose weight, but couldn’t. I heard of Dr. Miller and the results he gets.” Q: You’ve been seeing other medical doctors for your Type 2 Diabetes and Hypertension, what about Dr. Miller was different? A: “Dr. Miller made it clear, something was not working correctly in my body. He said his approach is to uncover and reveal exactly what that is. Dr. Miller really takes the time to listen and looked at my whole health history. He makes it clear that Type 2 Diabetes, Hypertension and Obesity are being caused by something. My other doctors just didn’t take the time to do this, they just gave me more and more medications. I knew these were just masking symptoms and not fixing anything. Dr. Miller makes complete sense.”

Q: What does Dr. Miller do to find out what’s not working correctly inside your body? A: “Dr. Miller doesn’t mess around. He has an Amazing blood panel lab through Lab Corp. He then does a ‘Functional Medicine’ Computer Assessment. It is very impressive to see. Q: Rick, what did Dr. Miller recommend for you to eliminate your Type 2 Diabetes, Obesity and Hypertension? A: “Dr. Miller just lays it all out so clear. He started off by seeing me every week to

ensure I would eliminate the Diabetes, He has amazing printed instructions on lifestyle improvements to eliminate all poor health and then stay healthy.” Q: What are the results of your treatment from Dr. Miller? A: “My results are great! My A1c went from 9.2 to 6.7, after 15 years on medications. I’ve eliminated all my drugs for Type 2 Diabetes, Hypertension or Cholesterol and I’ve now lost 83 pounds! I highly recommend Dr. Miller. I got my health and life back!”

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AS SEEN ON

N G A

CONTENTS

DECEMBER 2021: HEART HEALTH

Health&Wellness is a proud product of

FEATURES 4

Cardio 101: Taking Steps Every Day Keeps the Doctor Away

Heart Health for Women

Sleep Onset a Contributor to Better Heart Health?

Take it to Heart: More Women's Heart Health Information

Is it COVID-19 or the Flu?

COLUMNS

Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiroprator’s, eye doctor’s and dentist’s offices. You can also pick up your FREE copy of Health&Wellness at most grocery and convenience stores as well as many restaurants throughout Central KY.

Heart Failure Changes the Structure of the Heart

DENTISTRY Water Does Wonders for Your Health

FAMILY DOC How to Create a Heart-Healthy Diet

INTEGRATIVE MEDICINE Loving Kindness: A Heart Practice

EVENTS CALENDAR

FOOD BITES

NATURE'S BEAUTY: Amaranth

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© Copyright HEALTH&WELLNESS Magazine 2021. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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FROM TANYA J. TYLER

EDITOR Dear Friends,

In the South, people will often say, “Bless your heart.” And while it sounds endearing and sincere, it sometimes isn’t. Sometimes it means the very opposite of what people (especially people not from the South) think it means. However, when we here at Health&Wellness say “Bless your heart,” we mean it. Heart health is an important component of our lives, especially for women, so the more we can learn about how to care for our hearts, the better off

we’ll be. Whether you wear your heart on your sleeve or come to us heart in hand, just know we have your best interests and your best health at heart. Here’s to your health, — Tanya

CARDIO 101:

TAKING STEPS EVERY DAY KEEPS THE DOCTOR AWAY BENEFITS ABOUND WITH ACTIVITY, WHATEVER ITS INTENSITY According to recent physical activity guidelines, adults ages 18-65 years should get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity every week, or an equal mix of both two or more days a week. Aerobic activity or exercise, also known as cardio, is any movement that requires more oxygen intake and increases the heart rate during activity.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | December 2021

By Jacqueline Leachman and Sara Police, Ph.D. All forms of aerobic exercise – low, moderate and high intensity – are linked with health benefits in the short and long term. Intensity refers to how hard you are working. Whatever type of activity you decide to do, the proven benefits of regular cardio include: • improved cognitive function, mood and sleep with reduced feelings of anxiety and depression; • weight loss and healthy weight maintenance; • improved insulin sensitivity and diabetes management; • lowered resting heart rate and strengthened heart, which allows for more efficient blood flow with each heartbeat; • increased HDL (good cholesterol) and lower LDL (bad cholesterol); • a boosted immune system so you have increased protection against minor illnesses; and • increased mobility with aging and increased life expectancy. A variety of aerobic exercises have been proven to strengthen the cardiovascular system. Walking is the most popular aerobic activity in the United States. In 2018, over 110 million people in the United States named walking as their exercise of choice.

A rising trend in fitness tracking indicates people should take 10,000 steps a day. However, this figure is not rooted in science. A 2021 article in the New York Times challenged the notion, indicating remarkable health benefits, such as reduced risk of premature death, can be realized with as little as 5,000 to 7,500 steps a day, particularly when people who were previously sedentary start walking this distance. Everyday tasks such as grocery shopping, household chores and lawn work require movement and can increase your heart rate. Active hobbies such as gardening and hiking or games such as frisbee can double as ways to increase physical activity while having fun. Dancing and trampolining are additional examples of activities that can increase the heart rate while putting a smile on your face. Take opportunities to add steps and activities whenever possible by parking farther away from the entrance of a store when shopping, taking the stairs, using a push mower or joining a game with your kids. If you are looking to try a new aerobic exercise, consider one that fits your lifestyle and fitness level. Low-impact aerobic exercises are gentle on the joints and make great options for people with a history of joint problems, surgeries and limited mobility or those who are new to exercise. Some examples CARDIO Continued on Page 7

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December 2021

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Start small with achievable goals week by week until you have built a strong habit of regular physical activity.

CARDIO continued from Page 5

include yoga, cycling, swimming, Pilates, rowing or using an elliptical trainer. High-impact exercises are ideal for people without joint or bone problems who are looking for a physical challenge. Some examples of high-impact aerobic exercises include running, jumping jacks and jumping rope, playing racquetball or tennis and skiing. As noted above, 150 minutes of activity per week is recommended to protect cardiovascular health. However, according to the Center for Disease Control’s Web site, some activity is better than none – much better! Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity have been shown to experience health benefits. Start small with achievable goals week by week until you have built a strong habit of regular physical activity. It’s time to get moving! References: • Cleveland Clinic Website (www.my.clevelandclinic.org) • Millstein, R. (2013). Aerobic Exercise: Encyclopedia of Behavioral Medicine • Piercy, K.L., Troiano, R.P., Ballard, R.M., Carlson, S.A., Fulton, J.E., Galuska, D.A., George, S.M. and Olson, R.D. Physical Activity Guidelines for Americans. JAMA (2018) • Reynolds, G. (2021) Do We Really Need to Take 10,000 Steps a Day for Our Health? The New York Times (www.nytimes.com) • Statista (www.statista.com) • Watts, G. Exercise boosts immunity — up to a point. BMJ. 2012;344:e218 • Willey, J.Z. et al. Leisure-time physical activity associated with cognitive decline: The Northern Manhattan Study. Neurology. 2016;86:1897 • Wolters Kluwer (www.wolterskluwer.com)

About the Authors: This article was written by Ms. Jackie Leachman, a graduate student in the Nutritional Sciences Leachman Police and Pharmacology Students (NSPS) Association within the Department of Pharmacology and Nutritional Sciences at the University of Kentucky, with supervision and contributions from faculty advisor Dr. Sara Police.

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HEART HEALTH FOR

WOMEN

LEARN HOW TO PROTECT YOUR CORONARY HEALTH

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | December 2021

By Jean Jeffers, Staff Writer Heart disease won’t happen to you, right? Think again. Heart disease is the No. 1 killer of both men and women. Heart disease is prevalent at midlife as well as old age. Each year, 500,000 Americans die from this condition, and half of those affected are women. What is heart disease? Coronary heart disease happens when the arteries that supply blood to the heart muscle become hardened, brittle and narrowed with a build-up of plaque. Plaque is an accumulation of fat and cholesterol. This may lead to a stroke or a heart attack, which happens when the arteries become totally blocked, causing ischemia or death of the tissues. It’s frightening, yes, but there is hope. You have the ability to protect your heart health. One way to accomplish this is to follow the “Big Four” habits that help prevent heart disease: 1. Eat a healthy diet. 2. Get regular exercise. 3. Maintain a healthy weight. 4. Avoid smoking. Risk factors for heart disease are habits or inclinations that make a person more likely to develop the disease as well as the likelihood the condition will worsen. Research shows each risk factor greatly increases the chances you will develop heart disease. You may reduce your personal risk by learning what your risk factors are and, in some cases, changing the behavior on which the risk is based, i.e. obesity. With other risks that cannot be changed, such as age, carefully monitoring your response to the risk is beneficial. In the matter of weight, watching your food choices and getting extra exercise could improve your health and literally add years to your life. Some risk factors are perilous but they may be treated or eliminated. Cigarette smoking, high blood pressure, high cholesterol, physical inactivity and diabetes are such risks. You, fortunately, have some control over them by taking care and paying attention. Other risk factors cannot be changed, such as a family history of the disease. After menopause, women are more susceptible

Reduce your personal risk for heart disease by learning what your risk factors are.

to cardiac problems. The first step is becoming aware of your individual risks. Begin that process with a physical exam by your doctor. Ask for the information you need. You want to know your numbers. Ask for a lipoprotein profile, a blood test that measures good and bad cholesterol. You want a blood pressure reading, a fasting blood sugar level reading and a body mass measurement (BMI). Another condition often affecting the heart is stress. This factor is commonly reported as the No. 1 trigger for a heart attack. Stress may be lessened or managed by knowing how to deal with it. Taking a stress management course may be helpful. This will help you learn ways to handle your anger. Having a wide circle of supportive friends and getting sufficient exercise may contribute to staying calm and in charge of your health. A healthy lifestyle is necessary for leading a good life. Research shows a person may lower their susceptibility to heart disease by as much as 82 percent simply by adopting a sensible health plan. So don’t delay. If you have no plan for healthy living or if you have gotten off track, commit today. Eat well, exercise often, watch your weight, learn to deal with stress and pay attention to your numbers. Source: • National Heart, Lung and Blood Institute (www.nhbi.nih.gov)

December 2021

HEART FAILURE

CHANGES THE STRUCTURE OF THE HEART

BE AWARE OF SYMPTOMS

Heart failure with reduced ejection fraction (also known as HFrEF) is a condition in which the heart muscle is too stretched and weak to pump out the blood the body needs. Symptoms of heart failure include shortness of breath when performing everyday activities; swelling (edema) in the legs, feet and ankles; trouble sleeping when you lie flat; rapid weight gain; and a dry, hacking cough that doesn’t go away.

3,000,000 THERE ARE MORE THAN 3 MILLION CASES OF HEART FAILURE IN THE UNITED STATES EVERY YEAR.

Are you between the age of 45-75?

By Health&Wellness Staff

GOOD

COLON CANCER SCREENING SAVES LIVES

ll these symptoms occur because the heart can’t pump strongly enough to keep up with the blood supply. This causes fluid to back up and leak into the lungs or collect in the tissues. Certain conditions, such as narrowed arteries in your heart or high blood pressure, gradually leave your heart too weak to fill and pump efficiently. In HFrEF, the walls of the heart chamber are too stiff to relax properly. Is COST a keeping The heart can’t function as it should; it pumps less blood Yoy for col co out to the body. HFrEF is most G commonly with an may qualify for a free B U T O N L screened O O detected D You Y IF echocardiogram (ECG) or an echocardiogram. Sometimes a Youare: may qualifyYfor O Ua Age stress test is used to diagnose heart failure. colonoscopy if you N E W S ! Heart failure often develops after other conditions have GET TE T E Dare: ! ifSyou Uni damaged or weakened your heart. These may include faulty insu heart valves and heart muscle damage. Congenital heart Und YOU MAY QUALIF with disease is another factor in heart failure. Chronic diseases IsIsCOST COSTa akeeping keepingyou youfrom frombeing being C O L O N O S C O Pgre Y such as diabetes or HIV also may contribute to heart failure. screened screenedfor forcolon coloncancer? cancer? There are more than 3 million cases of heart failure in the Uninsured or AK Uninsured or Age 45-75 United States every year. It is more common in women than Incl undersinsured under 45 may qua Underinsured Agefailure 45-75 g in men. Risk factors for developing heart include sleep Uninsured: No public/private insurance s under 45 may qualify Uninsured: apnea, viruses and alcohol and tobacco use. While there is Undersinsured: High deductible plan r in some cases No public/private insurance. with out-of-pocket maximums greater than YY OO U UMM AA Y YQ Q UU AA L ILFI Y F YF O FO R RA AF R FR EEE no known cure, various treatments can help you manage 5% individual annual income Underinsured: Uninsured o the condition, improve symptoms and help you live longer. CC OO LO LO NN OO SC SC OO PY P YI FI FY Y OO U UA A RR E :E : Uninsured: No pu High deductible plans For Medications generally prescribed for heart failure include Underinsured: Hi elig Age45-75 45-75 angiotensin-converting enzyme (ACE) inhibitors, which out-of-pocket m No Medicare Part B Age Ken under under 4545 may may qualify qualify in in come come cases cases widen blood vessels to lower blood pressure, improve blood individual income Coverage 859 flow and decrease the workload on the heart. Angiotensin 877 SCREENING SAVES LIVES II receptor blockers are an alternativeA to Kentucky ACE inhibitors for A Kentucky Uninsured UninsuredororUnderinsured Underinsured but ONLY if you get tested! This program is funded by the people who cannot tolerate them. Beta blockers slow your includes legal imm Resident Uninsured: Uninsured: NoNo public/private public/private health health insurance insurance Kentucky Colon Cancer green card holder heart rate and reduce blood pressure, Includes and diuretics help Underinsured: Underinsured: High High deductible deductible plan plan with with Legal Immigrants: out-of-pocket out-of-pocket maximums maximums greater greater than than 5%5% of of work/student visa Call 859-309-1700 or 877-597Screening Program card holders prevent build up of fluid. You may have green to undergo coronary individual individual income income refugees work/student visa 4655 bypass surgery or have a heart valve repair or replacement. A Kentucky refugee to discuss eligibility! Ventricular assist devices (VADs) are another form A AKentucky KentuckyResident Resident Resident of treatment for heart failure. A VAD, also known as a CREENING SA includes includes legal legal immigrants: immigrants: Includes S Legal green green card card holders holders mechanical circulatory support device, is an implantable Immigrants: B U T ONLY IF YOU work/student work/student visas visas mechanical pump that helps move blood from the lower refugees refugees green holders C• A L L card 859 .309.1700 O by: chambers of your heart (the ventricles) to the rest of your Funding provided Don’t let cost keep you from being • work/student visa Kentucky Colon Cancer Screening Program TO DISCUSS EL body. A VAD is implanted into the abdomen or chest screened for colon You may qualify for a Gfree S C SC RR E Ecancer. N E N I NI N G SA SA VV ES E SL ILVI V ES E• Srefugees and attached to a weakened heart to help it pump blood colonoscopy ifN are: BB UU T TO O N Lyou Y L YI FI F YY OO U UG G ET E TT E TNot S ET SE T D ED ! ! back for your follow U may T O NtoLhave Y aI F going throughout your body. At worse,Byou need C C A A L L L 8 5 8 9 5 . 9 3 . 0 3 9 0 . 9 1 . 7 1 0 7 0 0 O O R R 8 7 8 7 . 7 5 . 9 5 7 9 . 7 4 . 6 4 5 6your 5 5 deductible is TOO because heart transplant. YOU Age 45-75 insurance? CALL to see if you a T OD D I SI C SC UU S S SE L GI G I BI B I LI ILTI Y TY Lifestyle changes – such as exercising, reducing sodium BUTT O ONLY IF YOUE ILGET TESTED! G E T T E S T E D ! FREE colonoscopy! in your diet, managing stress, not smoking, eating a heartUninsured: No private/public health Not Not going going back for for your your follow-up follow-up colonoscopy colonoscopy insurance or back healthy diet and losing weight – can improve your quality of because because your your deductible deductible is is TOO TOO HIGH HIGH you you LOST LOST your your Underinsured: high deductible plan oror life. Talk with your primary care physicians about the things insurance? insurance? CALL CALL to to see see if if you you are are eligible eligible to to receive receive a a with out-of-pocket maximums you can do to help you cope with heart failure. TO DISCUSS ELIGIBILITY FREE FREE colonoscopy! colonoscopy!

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greater than 5% individual income

Sources: • Keep It Pumping (www.keepitpumping.com) • Mayo Clinic (www.mayoclinic.org)

A Kentucky Resident Includes Legal immigrants: THIS PROGRAM IS FUNDED green card holders COLON CANCER SCRE student/work visas THIS PROGRAM IS FUNDED BY THE refugees KENTUCKY COLON CANCER SCREENING PROGRAM TH T IHSI SP RPO RG OR GA RM A MI SI SF U FN UD NE DD E DB Y B YT H TE H EK EKN ET NU TC UK CY KY CO CL OO LN O NC A CN AC N ECRE RS C SR CEREEN E INNI G N GP RPO RG OR GA RM AM

For more information about

SLEEP ONSET

A CONTRIBUTOR TO BETTER HEART HEALTH? OPTIMUM BEDTIME FITS WELL WITH CIRCADIAN RHYTHMS By Dr. Tom Miller, Staff Writer Consistency with your bedtime routine can help you fall asleep at an optimal time. Researchers say falling asleep between 10-11 p.m. is the best time for heart health (Shahram, Reed, Dillon et al., 2021). These researchers suggest optimum bedtime fits well with circadian rhythms and daylight exposure. In their research, they found going to sleep between those hours is associated with a lower risk of developing heart disease compared to earlier or later bedtimes. Their study was published in the European Heart Journal, a journal of the European Society of Cardiology. It involved more than 88,000 people aged 43 to 79 years of age who agreed to

collect data on their bedtime and wake-up time over a sevenday period using an accelerometer. Participants completed demographic, lifestyle, health and physical assessments. Researchers then tracked the study group over a 5.7-year period for diagnoses of cardiovascular disease, such as a heart attack, heart failure, chronic ischemic heart disease, stroke and transient ischemic attack. Results indicated only 3 percent of the study subjects later developed cardiovascular disease. The incidence was highest in those with sleep times at midnight or later and lowest in those with sleep onset between 10-10:59 p.m. It further found that, compared with sleep onset during this 10-11 p.m. timeframe, there was a 25-percent higher risk of cardiovascular disease

December 2021

RESEARCHERS SAY FALLING ASLEEP BETWEEN 10-11 P.M. IS THE BEST TIME FOR HEART HEALTH. among those who fell asleep at midnight or later. There was a 12-percent greater risk of cardiovascular disease for those who began sleeping between 11-11:59 p.m.; and a 24-percent increased risk of cardiovascular disease for those who fell asleep before 10 p.m. The association between sleep onset and cardiovascular risk was higher among female subjects than among male subjects. The conclusion based on the data collected suggests a consistent bedtime routine, as well as exercising and eating on a routine basis, can help individuals fall asleep at a healthy hour. For many people, bedtime is whenever they can fall asleep. The timing of sleep onset is a contributor to good cardiovascular health. Further research is necessary to clarify if a person who goes to sleep too early or too late will adversely increase cardiovascular risks. Studies have shown lack of sleep is a risk factor for cardiovascular disease. People who get fewer than 7 hours of sleep nightly are at a higher risk for heart disease, high blood pressure, stroke, type 2 diabetes and obesity, according to the

Centers for Disease Control and Prevention (CDC). There is an increasing body of evidence that indicates when we sleep, in addition to how we sleep, may also be an important factor contributing to cardiovascular health. Sources and Resources: • Centers for Disease Control and Prevention (www.cdc.gov) • ScienceDaily (www.sciencedaily.com) • Shahram, Nikbakhtian, Reed, Angus B., Obika, Bernard Dillon, Morelli, Davide, Cunningham, Adam C., Aral, Mert and Plans, David. (2021) Accelerometer-derived sleep onset timing and cardiovascular disease incidence: A UK Biobank cohort study. European Heart Journal – Digital Health, 2021; DOI: 10.1093/ehjdh/ztab088

About the Author: Thomas W. Miller, Ph.D., ABPP, is a Professor Emeritus and Senior Research Scientist with the Center for Health, Intervention and Prevention at the University of Connecticut and Professor in the Department of Gerontology at the College of Public Health and the Department of Psychiatry in the College of Medicine at the University of Kentucky.

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TAKE IT TO HEART HERE’S SOME MORE INFORMATION ABOUT WOMEN’S HEART HEALTH

By Health&Wellness Staff Coronary artery disease is a major issue in women’s health care – in fact, heart disease is the No. 1 killer of women. Cardiovascular disease in women is different than what is seen in men. Not only are the symptoms different, but the diagnosis is different and the treatment may be different as well. Women’s mortality lags behind men’s. Women with coronary artery disease often visit their doctors later than men do, and women may have fewer cardiac diagnostic procedures performed on them. Chest pain, hypertension (high blood pressure), hyperlipidemia (elevated levels of fat in the blood), coronary artery disease, palpitations, syncope (temporary loss of consciousness caused by a fall in blood pressure), congestive heart failure and valvular heart disease are all factors of concern for women’s heart health. Women are sometimes more dismissive of their heart disease symptoms and delay seeking treatment much more than men. They tend to attribute their symptoms to factors other than heart disease. When they have profound fatigue, they know something’s not right, but they may attribute it to anxiety or depression. Women should take anything out of the ordinary seriously and investigate it with their primary care physician. Unfortunately, women often aren’t diagnosed with heart disease until they have a major event. The heart attack symptoms women experience are not the same as the crushing chest pain many men have. Some women do present that way, but fatigue, shortness of breath and nausea are other heart attack signs women should be aware of. In addition, there are female-specific disorders that may increase a woman’s risk of heart disease, including diabetes (as well as gestational diabetes), hypertensive complications during pregnancy and low levels of estrogen after menopause. All of

these conditions position a woman to develop heart disease later in life. It’s important to identify these disorders early and get them treated so, hopefully, more catastrophic events can be avoided. Invasive and noninvasive testing for these possibilities include stress tests and cardiac catherization. Pregnancy and cardiac disease are becoming more prevalent. This includes women with congenital heart disease and women with ischemic heart disease that already have blockages. Some women develop heart disease while they’re pregnant. Heart disease is not inevitable, nor is it incurable. Study after study shows the best things women can do to ensure good heart health are not smoking, watching their weight, managing blood pressure, controlling cholesterol, reducing blood sugar and eating better. A family history of heart disease is a red flag, but even under those circumstances, it can be controlled. The American Heart Association (www.heart.org) offers “Life’s Simple 7” – seven easy steps women (and men) can take to protect their health. These steps include: • Knowing your symptoms. These can include uncomfortable pressure, squeezing, fullness or pain in the center of your chest that lasts more than a few minutes or goes away and comes back; pain or discomfort in one or both arms, the back, neck, jaw or stomach; or shortness of breath with or without chest discomfort. (If you experience any of these symptoms, call 911.) • Watching your waistline. Women have an increased risk of heart attack if they have a large waist circumference. Maintain an ideal, healthy body weight. • Exercising daily. Research has shown that women who exercise 30 minutes five out of seven days a week reduce their risk of a heart attack by 50 percent. Even brisk walking helps. • Having periodic risk assessments (your risk changes throughout your life).

HEART DISEASE IS NOT INEVITABLE, NOR IS IT INCURABLE.

Decembe 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

HandWmagazine

Dentistry.

WATER

DOES WONDERS FOR YOUR HEALTH MANY INDIVIDUALS DO NOT CONSUME ENOUGH WATER DAILY

By Dr. David DeVito and Dr. Angie Grubbs, University of Kentucky College of Dentistry

ater is essential to health, benefiting your body in different ways. It helps your kidneys remove waste, keeps skin clear, lubricates joints and supports the digestive system’s proper functioning, among many other things. If you aren’t consuming enough water daily, you can become dehydrated. Signs of dehydration include a dry mouth, feeling thirsty, decreased urination, dark-colored urine, dry skin, fatigue and dizziness. If you are experiencing any of these symptoms, you may not be drinking enough water. Dehydration can be serious and even lifethreatening. If you are experiencing confusion, fainting, fast breathing or heartbeat or absence of urination, you should seek medical care immediately. Many individuals do not consume enough water daily. According to a study done by the Centers for Disease Control and Prevention, fewer than 50 percent of adults drink at least four 8-ounce glasses of water a day. That’s

less than 32 ounces of water a day! Instead • on your morning/evening commute; and of water, many individuals consume sugar• in the amount of 8 ounces for every other sweetened beverages such as soda and juice. beverage you consume. These beverages can damage teeth, increasing To make a lasting impact, healthy your risk for cavities, and they do not provide behaviors should start early. In 2011, the proper hydration. They also increase your risk American Academy of Pediatrics released for diseases, including obesity and diabetes. a statement to remind parents and schools Recommendations for how much water to offer water as the primary source of you should consume in a day to be healthy hydration for children, not juice, sports vary, but a general rule is for a healthy adult drinks or other sugar-sweetened beverages. to drink at least half their body weight in Children should be encouraged to drink ounces of water a day. However, a person’s primarily water. Adults can model this age and certain medications and disease behavior for them. states can cause variation in safe water As a person ages, their mechanism for consumption. Therefore, check with your thirst decreases, meaning older adults are healthcare provider for an individualized not thirsty as often and are at increased risk water goal to target. for dehydration. Older adults should be Keeping a reusable encouraged to make drinking water bottle with you and water a regular part of their refilling it throughout the daily routine, so they are DRINKING WATER day is one way to help reminded to stay hydrated. HELPS DILUTE drink more water. You can Let’s talk more about also drink water: how water helps your teeth. ANY ACIDS THAT • first thing in the Because water has no calories, COULD DAMAGE morning before it doesn’t provide the sugars anything else; needed to grow bacteria in TOOTH ENAMEL. • with meals; your mouth. When bacteria

December 2021

in your mouth consume the sugars in your diet, they produce acid, which eats away the enamel (protective cover) on your teeth and causes cavities. So drinking water has a twofold benefit: It helps wash away bacteria and food particles in the simple act of swallowing and it dilutes any acids that could damage enamel. Brushing your teeth twice a day for two minutes is vital to preventing tooth decay. However, it’s not always practical to brush your teeth after a snack or lunch break. Drinking a glass of water and “swishing” the water in your mouth can reduce bacteria and remove food particles. Saliva is your mouth’s natural defense for cavities. It contains minerals such as phosphate, calcium and fluoride. When your saliva supply is low, this natural defense mechanism is weakened. “Morning breath” is caused by the decrease in saliva while you sleep. This decrease allows the

bacteria in your mouth to thrive and results in an unpleasant odor. Staying hydrated throughout the day can help prevent this. If you consistently have difficulty with dry mouth, speak with your dentist to learn additional ways to increase saliva. Most public water sources in the United States are also good sources of fluoride. Fluoride mixes with enamel in developing teeth to help prevent decay. Fluoride also helps strengthen the entire tooth by promoting remineralization and repairing early stages of tooth decay. The Canadian city of Calgary, Alberta, stopped adding fluoride to its water in 2011. By 2016, the journal Community Dentistry and Oral Epidemiology found children in Calgary had more tooth decay than children in nearby Edmonton, who had uninterrupted water fluoridation. Fluoridation of water in the United States has resulted in half of children between ages 5 and 17 years never having a

cavity in their permanent teeth. Consider the many benefits of water before reaching for your next beverage. Drinking water regularly will make your mouth and body healthier! About the Authors: Dr. David DeVito is an assistant professor at the University of Kentucky College of Dentistry. As a general dentist, his clinical interests include oral and systemic health conditions, dental imaging and diagnosis, and dental materials. Dr. Angie Grubbs is an assistant professor at the University of Kentucky College of Nursing. As a primary care nurse practitioner, her clinical interests include wellness and prevention. Information about the Diagnosis, Wellness and Prevention Clinic is available at www.ukhealthcare.uky.edu/ dentistry.

ABOUT UK HEALTHCARE DENTISTRY Clinic Info: 859-323-DENT (3368) • ukhealthcare.uky.edu/dentistry UK Dentistry offers expert, personalized care for the general and specialty dental and oral health needs of adults and children – empowering smiles across Kentucky and beyond.

“I WAS DETERMINED TO FIND A WAY.” Dr. Sheryl Irwin’s cancer diagnosis came as a shock. A primary care physician, she had always been healthy and active—but when a local hospital in Massachusetts told her she had peritoneal carcinomatosis and only a few months to live, she knew there had to be more options. That’s how she found Dr. Joseph Kim, a specialist in a cancer treatment called CRS and HIPEC. In this procedure, surgeons remove visible tumors in the abdomen, then bathe all the abdominal surfaces in heated chemotherapy to kill any invisible microscopic cancer cells. Dr. Irwin and her family made the 14-hour drive to UK HealthCare’s Markey Cancer Center to undergo the procedure with Dr. Kim. More than a year after her diagnosis, Dr. Irwin isn’t just living—she’s hopeful and looking forward to more healthy years ahead. Dr. Irwin is proof of The Power of Advanced Medicine.

NATIONALLY RANKED CANCER CARE Because we’re changing how Kentucky treats cancer. Because Kentuckians deserve more healthy years. Because we never stop researching, innovating and caring. That’s why UK HealthCare’s Markey Cancer Center has once again been ranked among the best cancer centers in the nation — because we rise to the challenge, every day. See how at ukhealthcare.com/cancer

The Power of Advanced Medicine

December 2021

E V E NTS DECEMBER 2021 Daily

Centered: FREE First Yoga Class Ready to relax, create, connect, heal, move and learn? Begin your journey to a happier, healthier life. Centered offers a variety of in-person and virtual classes as well as workshops and continuing education trainings on a schedule of unique and recurring events. All are taught by experienced instructors of their movement or healing styles of choice. Classes are available by membership, package, or individual purchase, as well as sometimes donation. Enjoy your first yoga class for free! Visit centeredlex.org to find a class.

HOSTING A HEALTHY EVENT IN CENTRAL KY? Share with our readers by e-mailing details to: brian@rockpointpublishing.com LACE UP! Check out our online Race Running Calendar. Find your next local 5k, 10k or marathon: healthandwellnessmagazine.com

for all ages. Drive through the lights nightly, November 26-December 31 (Closed Christmas Eve) from 5:30-10:00 pm. Avoid the hustle and bustle of the holiday season and check this item off your list by pre-purchasing your $25-per-carload tickets (ticket pre-sale opens Nov. 1): www. khpfoundation.org/southern-lights/.

Saturdays

Lexington Farmer’s Market The winter market is dynamic and festive in the weeks leading up to Thanksgiving and Christmas, and vendors generally have meat, baked goods, storage crops (ex. sweet potatoes, potatoes, turnips) and some early spring vegetables (ex. kale, radishes) available, as well as some other goods (ex. cornmeal, dried herbs). Open 8AM-1PM (November-March) at Tandy Centennial Park downtown Lexington. Visit lexingtonfarmersmarket.com for information.

Daily, December

Southern Lights Holiday Festival Celebrating its 28th year at the Kentucky Horse Park, Southern Lights presented by Friends of Coal is a magical holiday tradition for thousands of families throughout the Bluegrass and beyond. See over a million twinkling lights from the safety of your car and enjoy a stroll through the Holiday Village featuring safe and family friendly activities

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December 2021

December 4

Holiday Wreath Design Workshop with Brownings Let’s have some fun this holiday season - with a Wreath Design Workshop at The Summit in partnership with Brownings! Christmas sips, light bites, and two hours of instruction where you will take home a lush, gorgeous cedar wreath made with greens freshly harvested from Brownings! Participants will receive two hours of instruction, all materials necessary for their wreaths, plus a small cheese plate and sip of their choice from CRU Food & Wine Bar. Visit thesummitatfritzfarm.com to register ($100).

December 11

Maker’s Holiday Market Lexington Makers Holiday Market will host a great selection of local artists, craftspeople, and makers in a fun festival setting. You will find a variety of items ranging from ceramics to beaded jewelry to hand-carved kitchen ware. Free admission. Hours: 8am-1:30pm. Tandy Centennial Park (Formerly Cheapside Park). Visit lexingtonfarmersmarket.com/artist-market for details.

Dec. 11 – Dec. 18

The Lion, the Witch, and the Wardrobe From the story by C.S. Lewis, Dramatized by le Clanché du Rand. Performed on the LCT Main Stage. Tickets: $25 Adults, $20 Children. Sponsored by Morgan Stanley. Visit lctonstage.org for information.

Dec. 11 – Dec. 19

Kentucky Ballet Theatre presents The Nutcracker This classic holiday tale comes to life at the beautiful downtown Lexington Opera House making for a fantastic holiday experience for the whole family. From the Sugar Plum Fairy to the Rat King, there’s a character for everyone in this magical production. Visit kyballet.com for ticket information.

December 18

A Cathedral Christmas with LexPhil LexPhil is joined by the Lexington Singers at the Cathedral of Christ the King for this Lexington holiday tradition. Tickets are $30-$80. Visit lexphil.org/events.

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December 2021

HOW TO

CREATE A HEART-HEALTHY DIET

ating a healthy diet is one of the best weapons you have to ensure a healthy heart. When it comes to your heart, what you eat – and how much – matters. Your diet affects other risk factors, such as cholesterol, blood pressure, diabetes and weight. You know eating certain foods can increase your risk for heart disease and you know you should give them up, but you may find it tough to change your eating habits. Here are some heart-healthy guidelines to help you: • Choose foods from all four food groups (grains, dairy, meat and protein, fruits and vegetables). Add to your diet those that are lower in calories and rich in vitamins and minerals. Create a rainbow on your plate with food in various colors, from red (apples) to orange (carrots) to yellow (corn, squash) to green (kale, lettuce). • Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit pizza, burgers and creamy sauces or gravy. Choose foods with unsaturated fats, such as seafood, nuts, seeds, avocados and oils. • Cut down on sodium (salt). Flavor your food with fresh herbs and spices instead. Processed foods often contain too much salt as well as trans fat. These include cookies, crackers, chips and many snack foods. Buy low-sodium or no-salt-added canned soups and vegetables and other products. • Cut back on sugar. Limit drinks and foods with added sugar. Eat a piece of fruit instead of candy or a sweet dessert. • Eat seven servings of a variety of fruit and vegetables every day. Buy fresh, frozen, canned or dried vegetables and fruits that are low in sodium and have no sauces. Dark green, deep orange and yellow fruits and vegetables have lots of nutrition. • Choose fiber-rich grain products. Look for products – bread, tortillas, rice, oats, quinoa, pasta – whose labels say 100-percent whole grain. • Select protein from a variety of lean meats, such as beef, pork, chicken and turkey. Try to eat fish twice a week, especially those that are rich in omega 3s, such as salmon and trout. Also choose protein from beans, eggs, unsalted nuts and seeds and tofu. • Select fat-free (skim) and low-fat (1-percent) dairy products. • Instead of cooking with butter, use olive oil. • Eat only as many calories as you need to stay at a healthy weight. Learn how much is a serving, then check your portion sizes and adjust if necessary. Increase your activity level to burn more calories than you eat.

Heart-healthy diet tip: Create a rainbow on your plate with food in various colors. • Plan ahead. Create weekly menus to help you shop for healthy items and avoid binge eating whenever the mood strikes. Include a variety of food on your plate. Variety makes your meals and snacks more interesting and helps you continue following a healthy eating plan. It takes time to develop new tastes and habits, but don’t give up. Remember, you’re working to improve your heart and, ultimately, your overall health. Ask your primary care physician for more advice on keeping your heart healthy. About the Author: Aletia Farmer graduated from the University of Kentucky cum laude in 1988 with a bachelor of science degree in biology. She graduated from UK Medical School in 2005. She completed her residency in internal medicine there in June 2008. Dr. Farmer is trained in all aspects of internal medicine and its specialties, managing both acute and chronic conditions. Her clinical interests include women’s health, preventative medicine and chronic disease management. A native of Lexington, Dr. Farmer lives with her husband, Wesley, and their children Jakob and Adeline.

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 615 East Brannon Road, Ste. 100 • 859.278.5007 • www.fpalex.com Proudly serving Kentucky for over 35 years, Family Practice Associates of Lexington is a group of primary care providers who are dedicated to giving family-centered care from birth to later years.

December 2021

IS IT

COVID-19 FLU? OR THE

December 2021

SIMILARITIES AND DIFFERENCES BETWEEN TWO TYPES OF ILLNESS By Health&Wellness Staff

COVID-19 appears to spread more easily than flu.

Ever since its arrival into the United States, many people have downplayed the coronavirus (COVID-19), insisting it is just the flu and relatively harmless. While both influenza (flu) and COVID-19 are contagious respiratory illnesses, they are caused by different viruses. According to the Centers for Disease Control and Prevention (CDC), COVID-19 is caused by infection with a new coronavirus called SARS-CoV-2 and flu is caused by infection with influenza viruses. As the pandemic continues into a second year, and as the virus mutates into other variants, it can be helpful to go over the differences between the two illnesses. Some of the symptoms of flu and COVID-19 are similar, making it hard to tell the difference between the two based on symptoms alone. COVID-19 appears to spread more easily than flu and causes more serious illnesses in some people. It can also take longer before people show symptoms of COVID-19, and people can be contagious for longer. How are COVID-19 and flu similar? Common symptoms the two diseases share include fever; cough; shortness of breath or difficulty breathing; fatigue; sore throat; runny or stuffy nose; muscle pain; body aches; and headache. One or more days can pass between a person becoming infected and when they start to experience symptoms of the particular illness. With COVID-19, symptoms can appear as early as two days after infection or as late as 14 days after infection. People with COVID-19 may be contagious for a longer period of time than if they had flu. Both COVID-19 and flu are spread mainly by droplets made when people with either illness cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.

Flu can cause mild to severe illness and sometimes even leads to death. Most people who get the flu will recover in a few days to less than two weeks, but some people will develop complications, such as pneumonia or sinus and ear infections. Other serious flu complications include inflammation of the heart (myocarditis), brain (encephalitis) or muscle (myositis, rhabdomyolysis) tissues and multi-organ failure. Flu shots are available and people at high risk (those older than age 65 years, those who have a chronic disease such as diabetes or asthma, pregnant women) are strongly urged to get one as soon as they can. Now vaccines are available for COVID-19. They encompass an initial dose, followed by a second dose, and now a booster shot is recommended. Immunocompromised people are especially encouraged to get these vaccinations. One significant symptom COVID-19 does not share with the flu is a sudden loss of taste or smell. COVID-19 is more contagious among certain populations and age groups than flu. It causes blood clots in the veins and arteries of the lungs, heart, legs or brain, something flu does not do. Severe signs of COVID-19 infection include trouble breathing; persistent pain or pressure in the chest; confusion; inability to wake up or stay awake; and bluish lips or face. Call 911 if you or a loved one experiences any of these symptoms. The CDC recommends various measures to help stop the spread of the coronavirus: • Wear a mask. It stops those droplets from flying from person to person. • Wash your hands frequently with hand sanitizer. • Stay at home. Only leave to get medical care. Do not visit public areas. • Get the vaccine. Source: • Centers for Disease Control and Prevention (www.cdc.gov)

Integrative Medicine.

LO V I N G K I N D N E S S:

A HEART PRACTICE

Your ever-present heart is your physical, emotional, interpersonal and spiritual resource.

ou experience the breadth of your emotions in your heart. Your heart is where you feel the love for your romantic partner, dear friends and family, children, pets and nature. Those who have the experience of holding their newborn child or grandchild for the first time often

report a feeling in the heart unlike anything they have ever known or even considered possible. We feel the grief and loss of loved ones in our hearts as well. We even have palpable, heartfelt “driveway moments” listening to stories on the radio that move us deeply and connect us emotionally to people we don’t even know. Research

has also identified anger, rage and hostility as emotional toxins that increase our risk of heart attack and death. This normal physiological experience of deep emotions in the area of the anatomical heart is part of the emerging science of heart-brain-emotion interactions sometimes referred to

as neurocardiology. While much of this field is properly concerned with disease, a growing body of research concerns the health benefits of positive psychological states, emotions, behaviors and attitudes, such as loving kindness. Luckily, you can actively cultivate attributes of the heart, including loving kindness. Modern

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | December 2021 medical and psychological research is increasingly suggesting cultivation of heart qualities is associated with positive health outcomes. Regularly practicing loving kindness toward yourself and others can result in increased life purpose, social support, decreased illness and depression symptoms and increased life satisfaction.

PRACTICING LOVING KINDNESS MAY ENHANCE YOUR PHYSICAL AND EMOTIONAL WELL-BEING & RELATIONSHIPS

Getting started.

To begin, give yourself the great gift of five to 10 minutes of self-care. Any position will do – sitting, reclining or lying down are usually most recommended – with eyes open or closed. Ask other family to give you some privacy and turn off the phone. Having a pet nearby may be distracting OR may actually connect you to your heart and your intention to be kind. Intention.

As with any important activity or behavior, you should begin with an intention to keep you aligned with your heart qualities, values, purpose and meaning. An example might be, “I am practicing loving kindness … for myself … for other people … for animals and plants” or any other object of your heart’s kindness.

Paying attention.

Knowing our normal mind is a wandering mind, you may notice sounds, memories, plans, restlessness and fatigue distract you during your practice. That moment we notice this distraction is a very important moment. Rather than being harsh or self-critical, we simply notice the distraction and gently escort the attention back to the practice of loving kindness. We view the distractions as a normal, predictable part of the practice. Kindness for yourself.

With your attention on the heart center, the center of your chest, perhaps placing your hands over your heart, say to yourself these phrases, repeating each one several times: “May I be safe … May I be happy … May I be well … May I be peacefully at ease …” Kindness for beloved other people or animals.

If it feels right, you may extend loving kindness to specific people, such as a beloved person, someone you hardly know at all – even someone you find difficult – saying, “May you be safe … May you be happy … May you be well … May you be peacefully at ease.” Anywhere, anytime.

Over time, you may find yourself using these heart phrases at home, at work, while driving, shopping and walking the dog. It only takes remembering, and you are more likely to remember if you practice daily, even for a couple of minutes.

Whether you are healthy or have a chronic medical condition, practicing loving kindness may enhance your physical and emotional wellbeing and relationships. It may even extend your life. About the Author: Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is certified in family medicine, integrative holistic medicine, mind body medicine, yoga therapy and mindfulness-based stress reduction. He teaches mindfulness for the University of Kentucky Wellness Program, Saybrook College of Integrative Medicine

I wish I had

HELP

and Health Sciences (Pasadena, Calif.) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers integrative medicine classes and consultations. He can be reached through his website at www.mindbodystudio.org.

Resources: • Open Hearts Build Lives: Positive emotions, induced through loving kindness meditation, build consequential personal resources (Journal of Personality and Social Psychology, November 2008) http://www.ncbi.nlm.nih.gov/ pmc/articles/PMC3156028/ • Dr. Patterson has made two loving kindness recordings (4 minutes and 11 minutes). You can find them on Mind Body Studio web site at https://www.mindbodystudio.org/?page_id=1594

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A new, free issue of Health&Wellness Magazine hits stands in Central Kentucky on the last Friday of every month. Be on the lookout for these upcoming 2022 featured topics:

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December 2021

FDA Working on Rules for Labeling Lab-Grown Meat and Poultry Products The U.S. Department of Agriculture’s Food Safety and Inspection Service (FSIS) has been working on a proposed rule regarding labeling of lab-grown meat and poultry products made by using cultured cells derived from animals under FSIS jurisdiction. The USDA and the Food and Drug Administration (FDA) reached a formal agreement on March 7, 2019, to jointly oversee the production of human food products made using animal cell culture technology to ensure such products brought to market are safe, unadulterated and truthfully labeled. Under the agreement, the FDA will oversee cell collection, growth and differentiation of cells. The FDA will transfer oversight at the cell harvest stage to FSIS. The FSIS will then oversee the cell harvest, processing, packaging and labeling of products. FDA and FSIS also agreed to develop joint principles for the labeling of products made using cell culture technology under their respective labeling jurisdictions. Source: Food Safety News (www.foodsafetynews.com)

Ensuring the Safety of Foods Ordered Online During the pandemic, more people were ordering food online and having it delivered directly to their homes. The Food and Drug Administration held a virtual summit in October to help its understanding of how human and animal foods are sold through business to consumer (B2C) e-commerce models across the United States and globally. The summit was convened to identify courses of action to address potential food safety

vulnerabilities. Topics discussed during the summit included produce and meal kit subscription services; standards of care used by the food industry to control safety risks associated with foods sold through B2C e-commerce; types of delivery models (e.g., third-party delivery, autonomous delivery models); regulatory approaches to food sold through B2C e-commerce; and labeling of foods sold through B2C e-commerce. Source: Food and Drug Administration (www.fda.gov)

Monocropping Not Good for the Environment Monocropping is the agricultural practice of growing a single crop year after year on the same land, instead of rotating other crops or growing multiple crops on the same land (polyculture). Monocropping is bad for the environment, experts say, because it is chemical dependent, harmful to wildlife and ecosystems and kills the soil. Planting the same crop in the same place each year zaps nutrients from the earth and leaves then soil weak and unable to support healthy plant growth. Because soil structure and quality is so poor, farmers are forced to use chemical fertilizers to encourage plant growth and fruit production. Monocropping also increases the chances of famine due to lack of crop diversity. Communities become dependent on imports of other needed crops, instead of becoming self-reliant. Processed packaged foods depend on monocrops, such as palm oil, that cause deforestation and push indigenous people off their land. Monocropping spreads diseases and pests, which must be treated with yet more chemicals. When diverse plant species are planted, crops are better able to withstand attacks from both insects and pests, thus eliminating the need for pesticides. Sources: EcoSalon (www.ecosalon.com), Gardening Know How (www. gardeningknowhow.com)

December 2021

N AT U R E ' S

B E A U T Y

AMARANTH

Ancient grain is making new inroads in healthy modern diets By Tanya Tyler, Editor Health&Wellness According to the Amaranth Institute, an organization in Nashville representing people who grow, import, process and distribute amaranth seeds and amaranth-processed products, amaranth is an ancient grain that is making new inroads in today’s modern diet. (Technically it’s not really a grain at all. It’s a seed, similar to quinoa.) Amaranth was domesticated thousands of years ago. It was a major staple in the diets of the Aztecs of Mexico, who considered it sacred. Today it is cultivated and consumed in many parts of the world, including China, India, Southeast Asia, West Africa and the Caribbean. Amaranth is a group of more than 60 different species of grains. It is classified as a pseudocereal,

which means it is not actually a cereal grain like wheat or oats, but it shares a comparable set of nutrients and is used in similar ways. Although many varieties of amaranth are considered weeds, some varieties are cultivated to use the plant’s oil, leaves, roots and cereal grains for food and medicinal purposes. Amaranth leaves, which can be used in salads, have more calcium, phosphorus and vitamin C than spinach. Amaranth grains are 13 percent to 15 percent protein, among the highest of any grain – nearly double the amount found in corn or rice. It is a complete protein; it contains all nine essential amino acids. Amaranth is also high in fiber, calcium, iron, potassium, phosphorus, zinc and vitamins A and K. Amaranth is packed with manganese, which is especially important for optimal brain function. In addition, amaranth contains lunasin, a type of protein believed

to have anti-inflammatory and cancer-preventive benefits. One review says amaranth is especially high in phenolic acids, which are plant compounds that act as antioxidants. Amaranth appears to have possible cholesterol-lowering effects; research is ongoing. If you have celiac disease, amaranth flour is a naturally gluten-free option. Amaranth is versatile, its nutty flavor working well in many different types of dishes. It’s easy to prepare and can be baked, boiled or toasted. Before cooking amaranth, soak it in water and allow the grains to germinate for one to three days. Sprouting makes the grains easier to digest. To cook amaranth, combine water and amaranth in a 3:1 ratio. Heat the mixture until it reaches a boil, then reduce the heat and let it simmer

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Enjoy meeting great people while making for about 20 minutes, until the water is absorbed. You can add amaranth to smoothies to boost the fiber and protein content. Use it instead of pasta, rice or couscous or mix it into soups or stews to add thickness. To make a simple and delicious breakfast porridge, cook the grains and add fruit, nuts or cinnamon. Since amaranth is also drought-, heat- and pest-tolerant and can survive in inhospitable terrain, it’s been touted as a food that can feed the world in a changing climate. Perhaps this old grain can give us a new lease on life as well as alegrias (“joy”), a candy that’s made of popped amaranth seeds mixed with honey or agave syrup.

a direct impact in your community!

Volunteers are needed right now to provide rides to seniors and adults with visual impairments. Help provide safe, convenient transportation for some of our city’s most vulnerable, so that they can continue to get to essential appointments without fear of Covid infection. ITN will provide personal protective equipment and training. A driving and criminal background check is required.

Sources: • • • • • •

Amaranth Institute (www.amaranthinstitute.org) Consumer Reports (www.consumerreports.org) Healthline.com (www.healthline.com) Medicine Net (www.medicinenet.com) MSN Health (www.msn.com) WebMd (www.webmd.com)

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