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| APRIL 25, 2018
THE MINER
Living Well
FAMILY FEATURES
F
or many, spring is an opportunity to hit refresh on many aspects of life, including what you eat. Rather than instituting a restrictive diet that forces you to cut back on your favorite snacks and dishes, consider making simple changes that can go a long way so you can enjoy the flavors of the season without sacrificing taste or eating less. For example, Atkins offers a long-term, healthy lifestyle featuring a balanced approach of high-fiber carbohydrates, optimal protein and healthy fats, while focusing on reducing levels of refined carbohydrates, added sugars and “hidden sugars,” which are the carbohydrates that convert to sugar in the body – you can’t see them but your body does. Fresh flavors abound during spring, and you can enjoy nature’s bounty while avoiding hidden sugars by selecting high-fiber, low-glycemic fruits and vegetables. For example, a single avocado contains 10 grams of dietary fiber in addition to healthy fat. Consider a menu comprised of recipes like Egg-Filled Avocado with Prosciutto, Avocado Kale Berry Smoothie Bowl and Thai Peanut Buddha Bowl. Learn more about the benefits of a balanced, flexible, low-carb approach to eating at Atkins.com.
Avocado Kale Berry Smoothie Bowl
Egg-Filled Avocado with Prosciutto Recipe courtesy of “Atkins: Eat Right, Not Less” Active time: 10 minutes Total time: 15 minutes Servings: 4 6 ounces watercress or baby spinach 2 tablespoons balsamic vinegar 8 large eggs 4 ripe Hass avocados, halved lengthwise and pitted olive oil spray 8 slices (about 4 ounces) prosciutto Place the watercress or baby spinach in large bowl. Drizzle with balsamic vinegar and toss well. Divide among four small plates. In large skillet, heat 2 inches water over medium heat until bubbles cover bottom
Recipe courtesy of “Atkins: Eat Right, Not Less” Active time: 10 minutes Total time: 10 minutes Servings: 2 1/3 cup plain protein powder 1 cup plain full-fat Greek yogurt 1/4 cup water 1/2 ripe Hass avocado 1 cup kale leaves 2 tablespoons chopped fresh mint 1 teaspoon stevia (sugar substitute) 1/2 cup fresh or frozen berries such as blackberries, strawberries or raspberries 2 tablespoons almond or walnut halves 2 tablespoons chia seeds In blender, blend protein powder, yogurt, water, avocado, kale, mint and stevia until smooth then divide between two bowls. Sprinkle berries, nuts and chia seeds over smoothies. Serve immediately. Nutritional information per serving: 12.5 g net carbs; 356 calories; 24.2 g total carbs; 11.8 g fiber; 32.2 g protein; 15.6 g fat.
and sides of pan. Crack eggs into small bowl (do not use eggs with broken yolks). When a few bubbles have broken surface of water, gently pour each egg into pan, leaving room between them. Cook eggs, without stirring, until whites are just set and yolks are still runny, 2-3 minutes. Use rubber spatula to gently release eggs from bottom of pan, if necessary. Using slotted spoon, remove eggs from water and drain on paper towels. Place poached egg in each avocado half. Coat medium skillet with olive oil spray. Heat skillet over medium heat and add prosciutto. Cook until crispy, about 2 minutes per side. Transfer two avocadofilled egg halves to each plate and serve immediately with two slices prosciutto. Nutritional information per serving: 4.1g net carbs; 422 calories; 16 g total carbs; 11.9 g fiber; 18.5 g protein; 34 g fat.
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LIVING WELL
APRIL 25, 2018 |
Treating e v a H u o Y Do hearing loss
? s s o L g n Heari
BY LORI MCDONALD, AAS, HIS OWNER/DISPENSER AT HEARING CENTER OF HAYDEN & HEARING CENTER OF DEER PARK
I’m often asked what I do for a living, but recently was asked why I do it. My answer was easy. Because it’s incredibly rewarding! Fitting someone with hearing aids can restore their social connection and dramatically improve communication with friends or family members. Hearing loss is one of the most common health issues in the world and nearly one in five Americans suffer from some form of hearing loss.
IT MAY BE AFFECTING YOUR
QUALITY OF LIFE.
COULD YOU HAVE A HEARING LOSS? For most people hearing loss is gradual. It happens over many years causing people to withdraw socially and become isolated because hearing conversation becomes such a struggle. It can be embarrassing asking people to repeat themselves or sometimes even worse, to respond incorrectly just because you misunderstood the words. It causes mental fatigue and the brain to over work trying to piece together what you think people might have said. Do you ask people to repeat themselves? Have troubles understanding conversation in a group or noisy place? Turn the TV to a level others find too loud? Have difficulty following a fast moving conversation? Have trouble hearing women’s or children’s voices? Do you struggle hearing on the phone? If you answered “Yes” to two or more of these questions, I recommend a full hearing evaluation today. Don’t put it off. Studies prove the longer people go with a hearing loss the more likely they are to experience symptoms of cognitive decline. A recently published Johns Hopkins study, found seniors with hearing loss had a 41 percent greater cognitive diminishment, with an increased risk of developing dementia and Alzheimer’s than seniors with no hearing loss. To put it simply, “use it or lose it.” Your brain can actually forget how to process certain sounds. That’s the bad news.
HEARING AIDS HAVE COME A LONG WAY BABY! Now for the good news and here is where I get excited. Much like flat screened TV’s, high tech devices and smartphones, hearing aids are like little mini computers. With super-fast processing speeds and precision features these tiny bad boys are constantly processing the sound environment and adjusting accordingly. Driving in the car, going to a movie, dining in a crowded restaurant, sitting in a meeting or church are all different listening situations and today’s smart technology can automatically adjust for each noise environment while enhancing speech clarity, reducing background noise, and eliminating feedback with no more whistling, buzzing or squealing. These are definitely not your father’s hearing aids!
This Special Hearing Consultation is important to you, if... • You have trouble hearing TV and over the telephone • You often ask others to repeat themselves • You’ve had a loved one express concerns about your hearing
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HOW MUCH DO HEARING AIDS COST? First ask what your hearing is worth to you. Hearing aids are designed to be worn all day, every day with comfort, listening quality, durability and longevity in mind. There is a wide range of prices but typically you’ll pay less for big and basic than you will for little and loaded. The price will range between $1,500 to $8,000 for a set and come with 1-4 year warranties covering repairs, loss and damage. Ultimately it’s based on your hearing loss, your lifestyle and budget. Hearing aids are not a one-time fit; they need to be adjusted uniquely for you. Everyone’s hearing loss is different, everyone’s listening environments are different and most importantly, everyone perceives sound differently. They are highly sophisticated medical devices that need to be fit by an educated and trained professional who will provide follow up visits, adjustments, repairs and counseling over the typical 5-10 years of the life of the hearing aid. Personally, I like to see my patients at least twice a year for free cleanings and adjustments. Some insurance plans will offer benefits towards hearing aids and there are many financing options available. With hearing aids you can communicate more easily, become less reliant on others, enjoy music and TV again, engage with friends and family, feel more confident, aware, and safe. Go to a trained professional, get a complete audiometric evaluation, get informed, get hearing aids and start hearing better today.
Spring is here! Dr. Bonnie says come in, get a check up. Serving the Inland Northwest for over 50 years with the excellent care & friendly smiles you have grown to love!
LORI MCDONALD IS A DEGREED HEARING INSTRUMENT SPECIALIST, LICENSED IN IDAHO, WASHINGTON AND OREGON. SHE IS A MEMBER OF THE WASHINGTON HEARING SOCIETY AND THE INTERNATIONAL HEARING SOCIETY. SHE OWNS HEARING CENTER OF SPOKANE AND HEARING CENTER OF DEER PARK.
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LIVING WELL
| APRIL 25, 2018
THE MINER
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Thai Peanut Buddha Bowl Recipe courtesy of “Atkins: Eat Right, Not Less” Active time: 15 minutes Total time: 30 minutes Servings: 4 Olive oil spray 2 skinless, boneless chicken breasts (12 ounces total) Dressing: 1/2 cup peanut butter 3 tablespoons coconut milk 1 tablespoon fish sauce
2 teaspoons hot chili sauce 2 garlic cloves, minced 1 tablespoon minced fresh ginger 1 tablespoon sesame oil 3 tablespoons hot water 4 cups baby spinach 1 ripe Hass avocado, thinly sliced 1 medium zucchini, cut into noodle shapes 2 carrots, cut into noodle shapes 2 radishes, thinly sliced 8 sprigs cilantro Heat oven to 400 F. Coat small skillet with olive oil spray. Add chicken
to skillet and cook 3-4 minutes, turning once or twice to brown chicken. Slide into oven and bake 6- 8 minutes, until chicken is cooked through and no longer pink in center when sliced with a knife. Set aside to rest 5 minutes then shred. To make dressing: In large bowl, mix peanut butter, coconut milk, fish sauce, chili sauce, garlic, ginger, sesame oil and hot water. Whisk well until smooth. Divide spinach and avocado among four bowls. Top with chicken, zucchini,
carrots, radishes and cilantro. Drizzle with dressing and serve immediately. Tip: If you don’t have a spiralizer, you can achieve the same effect by using a vegetable peeler to shave thin ribbons. You can also use a mandoline vegetable slicer then use a knife to cut the strips into thinner noodle-like strips. Nutritional information per serving: 10.8 g net carbs; 427 calories; 18.1 g total carbs; 7.3 g fiber; 21.8 g protein; 30.7 g fat.
Engage at every age You are never too old (or young) to take part in activities that enrich your physical, mental and emotional well-being. No matter your age, there is no better time than now to start. To help do just that, consider these tips from the Administration for Community Living:
Be Well If you don’t usually exercise, choose a low-impact activity that you can do a little at a time. Walk for 10 minutes in the morning, sign up for a tai chi class or learn gentle stretches, for example. Remember, it is wise to consult a health care provider before beginning an exercise routine. Exercising is less of a chore when you do it with people you enjoy. Gather a group of friends or join a class. Some senior and community centers even offer free or low-cost options. Good nutrition is vital. Keep an honest record of what you eat. If you have a condition like diabetes, consult your doctor before changing your diet. Nutritionists can be excellent resources, whether you have special dietary needs or not. Eating healthy foods and staying active may reduce physical health risks, and you also can
exercise your mind by reading, playing games, taking a class or simply being social.
Reinvent Yourself Second or even third careers can be personally and financially rewarding. Determine whether you have the skills needed for something new. If not, seek out classes or training, and remember to ask whether financial assistance is available. Express yourself through the arts. Learn to paint or draw, dust off those dancing shoes, take an acting class or finally write that novel. As a bonus, studies show the arts can improve brain health. Keep expanding your knowledge and grow-
ing by learning a new language or taking a computer class. Or, if you’re more an adventurous type, maybe you’ve always wanted to travel and discover other cultures.
Give Back Consider using your experience to serve others. Volunteers meet a range of community needs, from mentoring at-risk youth and providing job training to helping families recover from disasters. Find opportunities by visiting local organizations or charities. Pick and schedule service activities that match your skills and interests. If you are handy, assisting with a nonprofit housing organization may be most
rewarding. If you enjoy working with kids, contact a local school to talk about ways you can help. If you want to help others more informally, consider helpful tasks like driving neighbors to appointments, babysitting for working parents or tutoring kids in your neighborhood. If you are a member of a spiritual community or club, ask if there are outreach programs that need assistance. Increasing your well-being – physically, mentally and emotionally – can be made simpler by finding activities that fit your personality and interests. Visit oam.acl.gov to find more information and resources to engage at every age.
THE MINER
LIVING WELL
Do You Love Whole Milk?
New research suggests you can follow your heart (Family Features) New research suggests “good” fat may be good for your cholesterol. Whole milk may help raise “good” cholesterol and could be considered part of a healthy diet that’s also good for your heart, according to a new study from the “European Journal of Clinical Nutrition.”1 When adults drank two cups of whole milk every day for three weeks, they had higher levels of good cholesterol that promotes heart health (HDL) and similar levels of LDL cholesterol, triglycerides and blood sugar (risk factors for heart disease) as when they drank the same amount of fat free milk for the same period of time. Based on these findings, researchers concluded whole milk can be part of a heart-healthy diet as long as calories are taken into account. This study adds to a growing body of research that suggests whole milk can fit within a healthy diet, and some studies suggest it may have additional benefits for both adults and kids – including maintaining a healthy weight and getting enough vitamin D. Researchers followed more than 18,000 healthy-weight women for nearly a decade and found those who consumed more whole milk and full-fat milk products (1.3 servings
APRIL 25, 2018 |
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every day) were less likely to become overweight or obese compared to women who didn’t consume any full-fat dairy at all, according to a study from the “American Journal of Clinical Nutrition.”2 Whole milk may also give kids a vitamin D advantage, according to another study from the “American Journal of Clinical Nutrition.” Kids who drank whole milk had higher blood levels of vitamin D than their peers who drank low-fat milk, even when the total amount of milk they drank was the same.3 Researchers believe this might be because milk fat helps kids’ bodies absorb vitamin D more efficiently. Experts agree milk plays an important role in a
nutritious, balanced diet, and the 2015-2020 Dietary Guidelines for Americans recommend three servings of low-fat and fat-free milk and milk products each day. Many people are surprised to learn whole milk has the same essential nutrients as low-fat and fat-free milk, so no matter which type of milk you choose to pour in your cereal bowl, use in your smoothie or fill up your glass, you can rest assured that all dairy milk – from fat-free to whole – is simple, wholesome and naturally nutrient-rich.
(Endnotes) 1 Engel S, Elhauge M,
Tholstrup T. Effect of whole
milk compared with skimmed milk on fasting blood lipids in healthy adults: a 3-week randomized-crossover study. European Journal of Clinical Nutrition. 2018,72:249-254. 2 Rautiainen S, Wang L, Lee I, Manson J, Buring J, Sesso H. Dairy consumption in association with weight change and risk of becoming overweight or obese in middle-aged and older women: a prospective cohort study. American Journal of Clinical Nutrition. 2016;103:979-988. 3 Vanderhout SM, Birken CS, Parkin PC, Lebovic G, Chen Y, O’Connor DL, Maguire JL, TARGet Kids! Collaboration. Relation between milk-fat percentage, vitamin D, and BMI z score in early childhood. American Journal of Clinical Nutrition. 2016;104:1657-1664.
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LIVING WELL
| APRIL 25, 2018
THE MINER
Diabetes, seventh leading cause of death in Washington state OLYMPIA – The Department of Health joined the American Diabetes Association for Alert Day last month and encourages Washingtonians to take the Type 2 Diabetes Risk Test to know their risk. “Alert Day is a one day ‘wake-up call’ that aims to get as many people as possible to take the Type 2 Diabetes Risk Test to find out if they are at risk for developing the disease,” said Dr. Cheryl Farmer, Washington State Department of Health. In Washington state, about two million adults are thought to have prediabetes, meaning their blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. “The unsettling thing about the two million adults with prediabetes is that most don’t know they have it. Only one out of 12 people with prediabetes know they have it. By learning if you have
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prediabetes you can take action to lower your risk of developing diabetes,” said Farmer. Diabetes also disproportionately affects racial and ethnic minorities in Washington state. The prevalence of diabetes in American Indians/Alaska Natives (17 percent) is more than double that of Caucasians (7 percent). Healthy choices can lower the risk of getting diabetes: avoid tobacco use, maintain a healthy weight, and exercise regularly. The National Diabetes Prevention Program is available in many locations statewide. To find a program, visit the Washington Information Network 211. The Department of Health’s State Health Assessment provides a snapshot of the overall health and well-being of Washington state residents, and diabetes is the seventh leading cause of death in the state.
COEUR D’ALENE – Panhandle Health District’s Home Health program has received a five-star rating in the Quality of Patient Care Star Rating from the Centers for Medicare and Medicaid Services (CMS). Panhandle Home Health offers individualized clinical care in the comfort of a patient’s home after a surgery or hospital stay. “Receiving the fivestar rating is a huge achievement for us and shows how hard we have worked,” said Rousal Mahakam, Panhandle Health District Home Health program manager. “What makes our program unique is we serve all five northern counties and we accept all insurance. Ultimately, it’s our nurses, therapists and staff that made this
possible and continue to keep our patients happy and well cared for.” Panhandle Health is one of just two home health programs that has a five-star rating in the area and also has a lower rehospitalization rate than state and national averages. According to CMS, the star ratings are an additional tool to assist consumers when they are faced with making the difficult decision in choosing a home health provider. The star ratings summarize the current measures of health care provider performance. Across the country, most agencies receive three stars, meaning they deliver good quality of care. A star rating higher than three means a home health provider performed better than
average compared to other home health providers. Home health providers are rated on several measures including timely initiation of care, drug education, improvement in ambulation, improvement in bed transferring, improvement in bathing, improvement in pain interfering, improvement in shortness of breath and acute care hospitalization. These measures where rated from 679 cases that PHD Home Health managed between July 2016 and June 2017. PHD is accepting patients for the Home Health program. To learn more, visit panhandlehealthdistrict. org/home-health or call Cindy Holman, nurse manager, at Panhandle Health District at 208415-5160.
Dietary solutions for pets Understanding and treating food intolerances in pets (Family Features) If your four-legged friend is exhibiting some unusual symptoms, there’s a chance a food sensitivity may be the culprit. Even for pets that don’t have a
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full-blown food allergy, food intolerance can create problems that are easily remedied with a change in diet. “The length of time a pet has been on a food does not seem to affect the risk of developing adverse food reactions,” said Dr. Jennifer Adolphe, PhD, a companion animal nutritionist and registered dietitian. “A pet can react to a food after just one feeding, or after many months or years on the same food. Just like people, every pet is different, so the degree of sensitivity to an ingredient can vary.” Knowing the warning signs is the first step toward understanding whether your pet is suffering from a food-related intolerance. Cats with food intolerances may show symptoms such as: Vomiting and diarrhea Bloating and related symptoms, such as gas Skin irritation, which is typically rare in cats Dogs may display these symptoms if they are suffering from sensitivities to certain foods: Excessive paw licking or chewing with paws often
turning red as a result Chronic or recurrent ear infections Visible fur loss Itching and rashes, especially around the dog’s face, feet, ears, forelegs or armpits Vomiting and diarrhea If your pet is experiencing any of these symptoms, it could be a sign he or she has a food intolerance. First, consult with your veterinarian to rule out any health conditions. Once your pet receives a clean bill of health, switching the food your pet eats may help alleviate his or her symptoms. Home-Cooked Elimination Diets An elimination diet is a specialized diet that is fed to pets and excludes all suspect ingredients. Once a diet is found that resolves the symptoms, a pet is then fed potentially aggravating ingredients to see if symptoms reappear. If they do, an adverse food reaction is confirmed. The elimination diet will need to be closely monitored by a veterinary professional and followed for approximately 6-8 weeks to determine success.