Healthy Lifestyle 2016 by Mitchell Republic

January 2016 | A Special Supplement to

The Daily Republic & ADvisor

THEY ARE MORE THAN JUST PETS Signs that suggest your pet should see the vet.

HOW HEALTHY IS YOUR FOOD? Low-calorie foods that can still make you feel full.

JUST LIKE HOME PLUS MORE Deciding on the right one for your loved one.

Healthy Lifestyles • January 2016 •

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• Healthy Lifestyles • January 2016

Healthy lifestyle is important year-round

What’s inside

Citrus, frozen fruits and vegetables prime in wintertime By CAITLYNN PEETZ

natural state, unless it is a package that adds sauce, Greenway said. Fruits aren’t completely With winter in full-swing out of the question for in eastern South Dakota, shoppers, either. fresh fruits and vegetables Really, it’s just supporting our body and nourishing ourselves “Right now, it’s the peak can be difficult to find, makto keep ourselves healthy, especially when things like the flu and season for citrus fruits. ing a healthy diet just as So things like oranges the common cold are floating around everywhere that we go. difficult to maintain. Mollie Greenway, Avera dietitian are pretty inexpensive,” Consistency is key for a Greenway said, adding healthy lifestyle, according that a bag of eight oranges to Mollie Greenway, a dieticosts between $3 and $4, tian with Avera, so finding a equaling about 50 cents an orange — frozen at their peak ripeness so they’re way around the barren fresh fruit aisles in just as healthy, if not healthier, than some less expensive than a bag of chips. local grocery stores is important. To ensure fruit and vegetables are of our fresh fruit.” Regardless of the season, Greenway fresh, what’s on the outside is important The key is to be conscious of ingredisaid there are options for South — dark spots are a red flag. Greenway ents in potential purchases. For example: Dakotans. encourages looking for good deals and finding canned vegetables low in sodium. “Really, our canned fruits and vegemanageable prices. Frozen vegetables don’t add salt, so tables and our frozen vegetables espethey’re fresh vegetables frozen in their See HEALTHY EATING, Page 10 The Daily Republic

cially, they’re just as healthy,” Greenway said. “Actually, the frozen vegetables are

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Signs your pet should see a vet. pg. 4 How to shorten the duration of a cold. pg. 12

On the cover Cover design by Jen Phillips/ Republic. Photos provided by Metro Creative.

The layout Layout design by Jen Phillips/Republic.

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Healthy Lifestyles • January 2016 •

Signs your pet should see a vet By Metro Creative Pets are valued members of the family, and pet owners work hard to provide safe, secure and healthy living situations for their companion animals. A good diet and regular exercise are essential to pet health, and pets also benefit from a strong relationship with their veterinarian. Routine vet visits are necessary to maintain pet health, but at times pet owners may have to call the vet when something is awry. Animals are very good at hiding symptoms that may indicate they are not feeling well. Pet owners must learn to recognize certain subtleties that may indicate a dog or cat needs to visit the vet. Here are some symptoms that may indicate it’s time to schedule a vet visit.

• Restlessness: Animals that are jumpy or can’t seem to get comfortable may be experiencing pain or anxiety. If your typically docile kitty is now pacing the floors instead of relaxing, it may mean something is bothering her.

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• Physical appearance: Changes in posture or other physical changes may indicate something is wrong with your pet. Does he seem to be moving slower than usual or look pale? Is the pet avoiding eye contact? Gauntness or excessive weight gain may be linked to certain conditions as well. • More or less vocal: Some dogs and cats are the strong, silent types, while others like to vocalize. If you notice changes in your pet’s vocalization, he or she may not be feeling well and trying to tell you. • Cold signs: Dogs and cats can suffer the common cold just like humans, but the viruses are different. Symptoms are quite similar to what people experience, including runny nose, watery eyes, coughing and sneezing. If symptoms last more than a week, book an appointment with the vet. • Dietary changes: Many pet owners learn something is amiss when their pets exhibit changes in their eating habits. Food may suddenly sit uneaten in bowls. Dogs extended hours 8-5 on Saturdays

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or cats may begin to drink a lot of water or leave the bowl untouched. If these changes persist, contact your vet. • Digestive issues: Digestive issues also may indicate a problem. Be aware if pets are not eliminating as they normally do. Cats may not be using the litter box, or dogs may be unable to hold their waste until they are outdoors. Frequent Metro Creative accidents or bouts of vomiting may not be Pets can sleep many hours, but when slumber seems excesindicative of a behavior sive, it may indicate something is wrong. problem, but rather a symptom of an illness. While symptoms such as bleeding, • Fatigue: Dogs and cats certainly limping or rising temperatures are clear do their share of napping during the day indicators that things are awry, many pets and night. But excessive napping may be only experience subtle symptoms when a sign of something bigger. Illnesses can they begin to feel sick. Pet owners should cause fatigue in animals, and sleeping keep an eye out for such issues to ensure may be their way to banish pain. their pet is not suffering in silence.

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• Healthy Lifestyles • January 2016

Feeling SAD in winter? Symptoms and treatment options available for seasonal affective disorder By JAKE SHAMA

don’t know exactly what’s going on with it,” Christiansen said. There is debate whether SAD is caused by For some, winter days create more problems a deficiency of vitamin D, a vitamin absorbed than sluggish mornings and extra layers. through the skin by exposure to the sun, As days become shorter in late fall and early Having the support from others can help. Christiansen said. Although many people with winter, seasonal affective disorder rears its head, depression have low vitamin D levels, this may be Dr. Matthew Christiansen, a psychologist leading to depression in about 6 percent of instead of a cause. with Avera Queen of Peace a coincidence Americans, primarily those who live in northern “It’s a pretty complicated picture. With seasonal climates, according to Dr. Norman Rosenthal, on affective, vitamin D might be comorbid — it might the National Center for Biotechnology Information occur at the same time — but the brain chemistry, website. the serotonin, melatonin, some of those are involved in mates, Rosenthal said. Seasonal affective disorder, or SAD, is considered to SAD can cause a variety of ailments. An afflicted person the regulation of sleep cycle, those are probably more to be depression, not a separate ailment on its own, said Dr. play into SAD than low vitamin D,” Christiansen said. may have a depressed mood or exhibit irritability. He or Matthew Christiansen, a psychologist at Avera Queen of she might experience changes in appetite, weight gain or Peace hospital in Mitchell. However, SAD usually lets up loss and, in severe cases, thoughts of suicide. Treatment options after a few months, so it can be difficult to recognize. Anyone who believes he or she has SAD is encouraged Christiansen said the disorder is not fully understood, “By the time they have experienced some of the stress to speak with a psychologist or medical doctor because but researchers have found connections between SAD from it, it may start to lift because they’re starting to get it can be treated with medicine or therapy, Christiansen and the amount of available light. Limited light can make more sunlight, so it may take a few years for people with said. But there’s another option for treatment to consider. quick changes in brain chemistry, daytime rhythms and SAD to seek treatment once they see it’s a recurring probsleep-wake cycles. Special lightboxes and lamps that mimic the sun’s lem,” Christiansen said. “Light seems pretty central to the cause even though we Another 14 percent of adult Americans suffer from a See SAD, Page 10 The Daily Republic

lesser form of seasonal mood changes known as winter blues, which can also affect people living in southern cli-

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Stay safe and warm during winter workouts By Metro Creative Athletes devoted to outdoor workouts do not abandon their routines when winter rears its chilly head. While it can be difficult to embrace the great outdoors when temperatures hover around the freezing point, maintaining your motivation at such times bodes well for your fitness goals the rest of the year. Staying warm is a top priority for athletes who exercise outdoors during the winter months. While there’s no guarantee winter winds won’t test your willpower, there are some ways to stay warm when working out in colder climates. • Wear appropriate headgear. For years, many people subscribed to the conventional wisdom that suggested people lose 40 to 45 percent of their body heat through their heads. But in 2008, researchers at Indiana University debunked that myth, suggesting that if humans lost that much heat through their heads, then they would be just as cold when going outside without a hat on as they would be if they left home without wearing any pants. But wearing headgear when exercising outdoors is still a good idea, as the head is more sensitive to changes in temperature than many other areas of the body. A wool hat you can pull down over your ears can protect them from getting too cold. Athletes may also want to consider ski

masks or other facial covers that can protect their faces when winter winds are howling. • Layer correctly. Layering has long been a reliable way to beat the cold when temperatures are at their lowest. But layering must be done correctly to be effective. When choosing your workout gear, choose an inner layer that will move moisture away from your skin. Cotton retains moisture, and that means your sweat will cling to your body and make you feel cold. Once you find a shirt made with moisture-wicking material to wear against your skin, look for a second layer that also wicks moisture so you can more effectively control your body temperature. Your outer layer should be capable of handling the elements, so look for something that is waterproof and wind-resistant. • Don’t forget footwear. Feet can easily succumb to cold temperatures when exercising outdoors, but you can employ the same strategy with your socks that you do with your layers. When choosing workout socks, avoid cotton socks that don’t wick moisture away from your feet. Acrylic can be more effective at wicking moisture away from your feet than cotton. • Know your weather reports. While it’s admirable to stay on course with your outdoor workouts in the winter, don’t allow your devotion to overtake your common sense. Check the fore-

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cast before beginning an outdoor exercise, paying particular attention to the wind chil. According to the Mayo Clinic, frostbite can occur when skin is exposed to wind chill levels below minus 18 F for 30 minutes. If need be, shorten outdoor workout routines and find ways to exercise indoors when wind chills get dangerously low. Exercising outdoors in winter can be exhilarating, but athletes must prioritize staying warm and safe for the duration of their workouts.

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Staying warm is a top priority for athletes who exercise outdoors during the winter months.

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• Healthy Lifestyles • January 2016

How to improve indoor air quality in winter Homes tend to be stuffier in autumn and winter. As temperatures outside dip, windows are closed and air quality inside homes can suffer. Poor indoor air quality can not only be uncomfortable, causing residents to experience headaches, dry eyes and nasal congestion, but also can be unhealthy. According to the American Lung Association, poor indoor air quality can cause or contribute to the development of infections, lung cancer and chronic lung diseases, such as asthma. Though it’s not feasible or healthy to open windows when temperatures outside dip to near or below freezing, there are steps everyone can take to improve the indoor air quality in their homes.

• Watch what you are lighting up. Many homeowners know that smoking indoors drastically reduces indoor air quality, putting even nonsmokers at heightened risk of developing various respiratory ailments. Homeowners concerned about the indoor air quality in their homes should ban smoking inside, no matter how low temperatures dip outside. In addition, homeowners with wood-burning stoves and fireplaces should be especially diligent maintaining these features, as they can release

harmful soot and smoke if they are not taken care of. Some people may also be allergic to incense and scented candles, so keep a watchful eye on residents and guests whenever you light candles or sticks of incense. If any symptoms of allergies appear, avoid lighting any more candles or incense, waiting until you can open the windows if you want to light any again. • Purchase an air purifier. Air purifiers are beneficial year-round, helping to remove allergens and particles from a home. High-efficiency particulate air filters, known as HEPA filters, are extremely effective at removing airborne particulates from the air inside your home. • Pay attention to pets. Like their owners, pets tend to spend more time indoors during the winter. That means more fur and pet dander, the skin flakes

in an animal’s fur or hair that can trigger allergic reactions, is likely in your home during the winter than in the summer. To combat this, bathe your pets regularly in the winter, making sure to wash the animal’s bedding in hot water on a weekly basis as well. • Open the windows when possible. Winter does not typically provide many opportunities to open the windows, but you might get a few chances to let some fresh air in through the windows during winter. Make the most of these opportunities, and when possible crack the windows when you’re cleaning so dust and other particles that kick up have a path outside of your home Clean interior air should be a year-round priority, but homeowners may have to go the extra mile to keep their homes’ interior air clean when winter arrives.

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Healthy Lifestyles • January 2016 •

Walk away from weight gain

It’s more than a workout. IT’S A LIFESTYLE.

By KELLA RODIEK The Daily Republic

Take a lap. Samson Laufmann, fitness manager at Great Life Wild Oak, says whether at the gym or in the office, a few laps can help fight workplace weight gain. Due to the sedentary nature of desk jobs, those employees can sometimes be at risk of putting on a few extra pounds, Laufmann said. He then passed on a few tips on how not to tip the scale. The majority of his advice focused on finding ways to stay active at work, but, he also said watching what you eat is just as significant. “Dietary intake is going to be extremely important, as well,” Laufmann said, but that factor applies equally to most all jobs. Lack of movement throughout the day, on the other hand, is more specific to those in an office setting. Laufmann stressed for employees to take advantage of breaks — even short ones — to get in a few extra steps. “They’ve got to take time during the day to get up and move,” he said. “Even if there’s someone that’s super busy and hasn’t had time to work out, I tell them that exercise can be cumulative. You can do 10 minutes in the morning, 10 minutes during your lunch break, 10 minutes in the afternoon, and you’ve got 30 minutes of walking in. It might not be the time recommended as a 30- to 60-minute shot in a day, but you’re at least getting something in.” He applauded employers such as Vantage Point Solutions and Innovative Systems, which are known for encouraging their employees to be active during the workday. It’s not uncommon to see employees using the bike trail to take a walk by the cemetery road, he said, noting that workers are encouraged to take walking breaks, as well as to use a fitness center during the day. “It’s too bad more employers don’t encourage that,” Laufmann said,

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Stay active throughout the day to avoid weight gain. “because I think they’d actually have more productive workers if they’d allow a certain amount of time during the day for some exercise.” He said if companies made a small effort, such as outfitting the workplace with something as simple as a recumbent or upright bicycle, it can burn calories and help the heart at the same time, in just a 15- or 20-minute break. Even for companies that don’t provide those types of opportunities, though, employees can make their own opportunities with the time they have. “If you’ve got a pretty big office, you can take a few (laps) on break,” Laufman said. He also suggested taking the stairs and parking farther away from the office. Aside from making a conscious effort to take extra steps, he said that regular stretching of the neck and back can also play an important part in workplace wellness. To control eating, Laufman called that “a tough one, a personal choice that’s got to be made.” He advised employees to pack their own lunches, as well as snacks such as jerky, fruits and vegetables.

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• Healthy Lifestyles • January 2016

Fear a factor in deciding between two flu vaccines

Intranasal, intramuscular each present benefits, risks for patients By CAITLYNN PEETZ

to them,” Lim said. “I think it’s just a misunderstanding among the community that they can’t get any vaccine anymore.” The fear factor. If a patient does not present any of the chronic For many parents, that is the main draw to have conditions, Lim said a doctor able to administer their children given an intranasal flu vaccine, or “flu As long as people don’t have the chronic conditions, we the intranasal vaccine will present the pros and mist,” sprayed in the nose, rather than the traditioncons of each vaccine option to the patient, or the usually present that to the patients or the patient’s parents al, intramuscular shot. patient’s parents. that (the spray) is more advisable to actually get instead of the Fear of shots, needles and pain for their young “As long as people don’t have the chronic condiintramuscular injection vaccine. ones all play a part in the decision, according to Dr. tions, we usually present that to the patients or the Peter Paul Lim, pediatrician with Avera Queen of Dr. Peter Paul Lim, pediatrician patient’s parents that (the spray) is more advisable Peace in Mitchell. with Avera Queen of Peace to actually get instead of the intramuscular injec“I think that’s actually very common,” Lim said. “I tion vaccine,” Lim said. think there are more parents that lean toward givOften, Lim said, he will suggest the intranasal ing the intranasal vaccines compared to the injectvaccine for patients over the age of 3. able because of the fear of shots.” Lim said costs of the two vaccines are nearly identical, The injectable shot can be given to patients 6 months But not everyone is eligible for the intranasal spray. as long as the patient has insurance, but was unsure of and older. Because the intranasal spray is a live form of the vacthe difference without insurance. He said the intranasal “No matter what kinds of chronic conditions they would cine that can induce or stimulate the immune system, spray is more expensive for professionals to administer, have, even if they have cancer or are doing chemotherrather than a traditional shot, which is not live, there are apy, the trivalent injectable vaccine can still be given though. specific guidelines for who can receive the spray. The Daily Republic

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Healthy Lifestyles • January 2016 •

SAD Continued from Page 5 wavelengths are available online and can be used to treat SAD. Prices vary from roughly $40 to $1,000. Christiansen called it phototherapy, but encouraged anyone experiencing symptoms to talk with a doctor before purchasing one of these items. The lights are specialized, and a doctor could determine which would work best for a specific patient. Additionally, if a person is suffering from a different problem, like a thyroid issue, the lamp would be of little or no help. To combat the problem every day, Christiansen recommends people with SAD who work inside to sit by a window if possible, and to get outside whenever possible. He also said a combination of therapy and medicine are often prescribed to create a comprehensive treatment approach that will most likely be successful. For people who believe a friend or family member may be afflicted, Christiansen encouraged them to open a discussion about it. He said the individual affected may not realize his or her attitude or behavior has changed or may be embarrassed to talk about it.

“Having the support from others can help,” Christiansen said. “Especially if they’re suffering irritability and not depression, other people around them might notice it more than they do, so getting that feedback could help that person get in to see their doctor.” But winter isn’t the only season to watch out for. Although SAD is most common in late fall and early winter, some people tend to get a late spring, early summer variant of the disorder, Christiansen said, as the amount of sunlight changes again. Increased sunlight can cause someone with bipolar disorder to experience manic episodes, as well. Christiansen said depression is more common in winter and manic episodes are more common in summer, but those are “not hard and fast” rules, so it’s important to pay attention to the symptoms throughout the year. As for seasonal affective disorder’s name, Christiansen said he didn’t know where the name originated or if the namers intended for the acronym to spell “sad.” Either way, it’s fitting. “With some tests, they do try to come up with some acronyms that are catchy,” Christiansen said, “but with SAD, I don’t think it was intentional.”

HEALTHY EATING Continued from Page 3 Healthy eating is important yearround, Greenway said, but can have special benefits in the wintertime. Getting plenty of fruits and vegetables, lean protein, low fat dairy and healthy fats support the immune system. “Really, it’s just supporting our body and nourishing ourselves to keep ourselves healthy, especially when things like the flu and the common cold are floating around everywhere that we go,” Greenway said.

Additionally, a healthy diet supports skin health. Important to remember, Greenway said, is an all-in attitude isn’t necessary for a healthy lifestyle, saying “moderation is key.” She said a treat once in awhile is OK, but a healthy diet and active lifestyle will keep individuals healthy, improve energy, promote clearer minds and better sleep. “It’s still OK to slip up every once in awhile,” Greenway said. “Just don’t let that bring you down or keep you off track.”

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• Healthy Lifestyles • January 2016

Managing the costs of assisted living By Metro Creative As individuals age, various circumstances have to be reassessed. A current living situation may not be meeting the needs of a senior who may be having difficulty caring properly for himself or herself. Families often consider senior residences to provide welcoming and safe environments for their loved ones during the golden years of their lives. These facilities may range from independent living homes with minimal care offered to nursing homes that provide more intensive care when needed. Somewhere in the middle lies assisted living homes, which blend the independence of personal residences with other amenities, such as the housekeeping, medication reminders or meal services. Assisted living can be a viable option when a person can no longer live alone, but such facilities come with a price. According to a Market Survey of LongTerm Care Costs conducted by MetLife, the national average for assisted living

base rates was $3,550 per month in 2012. In the 2015 Cost of Care Survey conducted by Genworth Financial, the assisted living, national-median monthly rate was now $3,600 Ñ and itÕs only expected to grow. Affording these homes and apartments can be challenging for those with fixed incomes, but there are some strategies that can help. The payment method that serves you best will depend on your unique circumstances, but there are options available. • Long-term care insurance: Long-term care insurance is specialized insurance that is paid into and may cover the cost of assisted living facilities and other medical care, depending on the policy. The American Association for Long-Term Care Insurance says that only roughly 3 percent of Americans have this type of insurance, but it is something to consider during working years. • Personal savings: Some people have the means to pay for assisted living

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Healthy Lifestyles • January 2016 •

How to shorten the duration of a cold By Metro Creative Few things can be as uncomfortable as the common cold. In their book “Common Cold,” authors Olaf Weber and Ronald Eccles say the common cold has been around since the ancient times. More than 200 virus strains can contribute to colds, but the rhinovirus is the most common. Colds produce a bevy of symptoms, including runny nose, congestion and sore throat, so it should come as no surprise that sufferers want to find relief fast. Colds typically last for a week or more. While there’s no cure for the common cold, according to The Mayo Clinic, there are some remedies that can help cold sufferers feel better more quickly. • Rest: One of the best things to do when you have a cold is to get adequate rest. Your body’s immune system is working overtime to combat the cold virus, and restricting activity can help it direct efforts where they’re needed most. Keep away from strenuous activities, and spend more time relaxing or sleeping to let your body do its job.

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Colds typically can last for a week or more. Leaving you miserable. • Hydration: Consuming plenty of clear fluids can reduce congestion and ensure that you do not get dehydrated. Plus, warm beverages can be soothing to an irritated throat. Avoid coffee, caffeinated sodas and alcohol, which can exacerbate dehydration. • Saline rinses: Intra-nasal saline sprays, neti pots and similar products can help loosen mucus that is clogging the nose and sinus cavities, allowing it to flow out. This makes blowing your nose more

effective and may help prevent post-nasal drip. Avoid prolonged use of medicated decongestant sprays. They may work well, but they can cause rebound congestion that’s worse than the original stuffiness. • Vitamin C: Vitamin C will not prevent colds, but it could help in other ways. Taking vitamin C before the onset of cold symptoms may shorten the duration of symptoms. Vitamin C also may provide benefits for people at high risk of colds

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due to frequent exposure, offers The Mayo Clinic. • Soup and tea: Soup is an easyto-digest meal that provides many of the necessary remedies for a cold, including warm broth to hydrate and soothe, antioxidant-rich vegetables and protein to help fuel the body’s recovery process. In 2000, Dr. Stephen Rennard of the Nebraska Medical Center in Omaha actually tested if chicken soup clinically makes people with colds feel better. He found that chicken soup inhibited neutrophils, immune cells that cause congestion. Decaffeinated tea also may help you stay hydrated and relieve many cold symptoms. • Avoid reinfection: Use cleaning products that are effective at killing viruses around the house to prevent reinfection and cold relapses. Also, avoid touching your nose, eyes and mouth between hand-washings to keep germs at bay. Colds can be a nuisance. Most medicines will help relieve symptoms but cannot make colds go away faster. Natural remedies can help the body’s immune system work at its best and lessen the severity of a cold.

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• Healthy Lifestyles • January 2016

Low-calorie foods that still fill you up By Metro Creative Hunger can be a difficult hurdle to clear for people looking to lose weight. While nutritious foods don’t lack for taste, many people adapting to new diets featuring healthy, low-calorie foods find themselves still hungry after meals, making it difficult for them to stay the course and reach their weight-loss goals. Some low-calorie foods may contribute to hunger pangs, but there are many foods that satisfy hunger despite their low calorie count. • Baked potatoes: Potatoes might be high in carbohydrates, but they also are loaded with nutrients and antioxidants that can boost the immune system. Baked potatoes also provide a powerful punch of potassium, which can help men and women better control their blood pressure. That’s especially beneficial to overweight or obese men and women who are already dealing with high blood pressure. Baked potatoes also can make men and women feel full, which should help low-calorie devotees avoid overeating.

• Eggs: The reputation of eggs tends to change every few years, and much of that can no doubt be attributed to misinformation about this low-calorie breakfast staple. Eggs are a great source of complete protein, and that protein contributes to feelings of fullness. According to the Academy of Nutrition and Dietetics, eggs contain all nine essential amino acids that, upon being digested, release hormones that suppress appetite. • Greek yogurt: Greek yogurt is another excellent and low-calorie source of protein, offering roughly twice as much protein as regular yogurt. Greek yogurt also is an excellent source of calcium, potassium, zinc, and vitamins B6 and B12. But Greek yogurt also contributes to feelings of fullness, as a study from the Nestle Nutrition Institute found that consuming proteins found in dairy products increases satiety. • Oatmeal: While many people may only eat oatmeal when

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Greek yogurt is another excellent and low-calorie source of protein.

See LOW-CALORIE, Page 14

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Healthy Lifestyles • January 2016 •

ASSISTED LIVING Continued from Page 11 with their own savings and retirement nest eggs. However, it’s easy for savings to become depleted when facing a $40,000+ per year bill. • Life insurance: A financial advisor may advocate to pay for assisted living with a life insurance policy. Some companies enable you to cash out for “accelerated” or “living” benefits, which usually is a buy-back of the policy for 50 to 75 percent of the face value. Other third parties may purchase the policy for a settlement of a lump sum, again

LOW-CALORIE Continued from Page 13 fighting a cold, this high-fiber and lowcalorie breakfast alternative can be enjoyed year-round, helping to fight feelings of hunger all along. According to the Dairy Council of California, oatmeal contains soluble fiber that stays in the stomach for long periods of time. That contributes to feelings of fullness and may just decrease mid-morning hunger

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Consider the different options available to help pay for assisted living services.

pangs. The soluble fiber in oatmeal can also decrease low-density lipoprotein cholesterol, which is often referred to as “bad cholesterol.” • Apple: Apples are another low-calorie source of soluble fiber, and apples also are a good source of vitamin C, which can boost the immune system. But apples are more than just a low-calorie food that contributes to feelings of fullness. Finnish researchers who studied dietary data of more than 9,200 men and women found

roughly 50 to 75 percent of the policy’s face value, according to Caring.com, an online source for support and information about the needs of aging people. • Location: Costs of assisted living facilities vary depending on location. It’s possible to get a lower monthly rate simply by choosing a facility in a different state. • Negotiation: Not all prices are set in stone. Speak with a manager at the facility

and see if there is any price flexibility or move-in incentives. You also may be able to get a lower rate by negotiating certain a-la-carte costs against all-inclusive pricing. Perhaps you do not need laundry or shopping services, and family members can fill in the gaps, reducing your bill. • Veteran’s benefits: Many veterans are eligible for care benefits that can offset the cost of assisted living care. • Rooms: Opting for a smaller room or sharing a space can keep costs down as well. See if shared rooms are a possibility. Assisted living is a necessity for thousands of people. Explore the ways to finance this purchase.

that those who ate apples frequently had lower risk of stroke than those who did not eat apples. That could be attributable to the effect of soluble fiber on LDL cholesterol as well as the effects of the antioxidant compounds found in apples.

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Apples are more than just a low-calorie food that contributes to feelings of fullness.

Hunger pangs have derailed many a low-calorie diet. But there are plenty of low-calorie foods that also satisfy hunger and reduce the likelihood of overeating.

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• Healthy Lifestyles • January 2016

FLU TREATMENTS Continued from Page 9 A supporter of the spray, Lim said the risk of complication is lower for the mist than the traditional shot. Complications, he said, is referring to a patient contracting the flu after receiving the vaccine. “That has actually been shown by some recent studies that the live intranasal vaccine has a lower complication rate compared to the trivalent injectable vaccine,” Lim said. “That has also been proven by viral cultures.” Regardless of which vaccine a patient receives, Lim said it is important for every person 6 months or older to receive an annual flu shot. Each year, the flu vaccine changes depending on the most recent strain affecting patients. “You get a flu vaccine this year, sometimes parents would believe that their kids are actually at a decreased risk for having the flu the following year,” Lim said. “I don’t really think that that’s necessarily true, because the flu vaccine changes every year. So, our strain for the vaccine this year is actually so much different than the strain that we had last year.”

Source: Harvard School of Public Health www.hsph.harvard.edu/nutritionsource/healthy-eating-plate-vs-usda-myplate/

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Regardless of which vaccine a patient receives, Lim said it is important for every person 6 months or older to receive an annual flu shot.

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