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Health and Wellness Versatile soy adds variety, boosts nutrition Family Features
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hether you’re looking to scale back on animal products or simply want to add some variety to your cooking repertoire, soy may be your solution. Soy is the only plant with protein comparable to meat, eggs and dairy, and it provides health benefits, including heart, muscle and bone strength. It is also the only protein recognized by the FDA for its role in reducing cholesterol and risk of heart disease. If you’re uncertain how to cook with soy, you may be surprised by the diverse ways you can incorporate this nutrientrich food into your meals and snacks. As these recipes show, it’s easy to cook with soy throughout the day, from fluffy breakfast pancakes to a fresh take on hummus or a delicious tofu dinner loaded with flavor. In addition to the nutrition benefits and versatility, soy uses fewer natural resources, such as water and land, than any other protein source, so you can feel good about making it a star ingredient in your kitchen. Find more recipes and inspiring ideas for cooking with soy at soyfoods.org.
Edamame Hummus Recipe courtesy of United Soybean Board
Makes: 14 2-tablespoon servings 2 cups shelled edamame, cooked according to package directions 1/4 cup soybean oil 3 tablespoons lemon juice 2 teaspoons garlic, chopped 3/4 teaspoon cumin, ground 1/2 teaspoon salt
In food processor, puree edamame, oil, lemon juice, garlic, cumin and salt for 30 seconds, scraping sides twice, until almost smooth. Cover and refrigerate until ready to serve. Serving tips: Serve with pita triangles, crackers, baguette or raw vegetables. Nutrition information per serving: 60 calories; 2 g protein; 3 g carbohydrate; 1 g dietary fiber; 5 g fat (0 g saturated fat); 0 mg cholesterol; 90 mg sodium.
Spring is here! Dr. Bonnie says come in, get a check up, and check out our new Chiropractor Dr. Liz Zenker! Serving the Inland Northwest for 50 years with the excellent care & friendly smiles you have grown to love!
Surprising Uses for Soy Looking for creative ways to incorporate more soy into your diet? You may be surprised by all the ways you can build delicious snacks and meals around this plant protein: Tofu: extra-firm replaces meat protein in recipes such as grilled kabobs and sandwiches, or use soft or silken in place of mayonnaise and sour cream in creamy dishes, such as soups and dips. Edamame: serve these green soybeans in the pod for an appetizer or add to dishes, such as chili or stir-fry, for protein-packed flavor and texture. Soymilk: ideal for beverages such as smoothies and lattes, over cereal and in cooked dishes, such as puddings or custards. Dairy alternatives: a wide range of dairy-free products are available, includ ing soy-based “yogurt,” “cheese” and frozen desserts. Soy crumbles: perfect for chili, spa ghetti sauce and tacos, this “veggie ground” contains 75 percent less fat than ground beef. Soy flour: improves taste and texture and elevates the nutrition profile when mixed with wheat flour.
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Your local Pharmacy & Home Health Care Center Medical Equipment & Supplies Athletic Products Bath & Beauty Products
509-447-2484 336 S. Washington Ave., Newport,WA
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ost of us are familiar with the healthy habits necessary to promote a high quality of life – whether we put them into practice or not. What some may not realize is that many of these common-sense teachings not only prevent disease, they also keep vital organs, such as your eyes, in tip-top shape. “Your quality of life is closely linked to how well you see,” said Lisa Shin, an optometrist and VSP provider based in Los Alamos, N.M. “You can take steps now to take care of your eyes and preserve your vision well into old age.” Protect your eyesight and keep your eyes healthy for years to come with these tips: Eat a healthy diet. Research shows that certain foods can boost eye health and ward off age-related eye changes, such as macular degeneration. To keep your eyes in the best shape, Shin recommends incorporating eye-boosting vitamins and minerals into your diet, such as lutein and zeaxanthin (found in broccoli, corn, squash, peppers, spinach and kale); vitamin C (found
in citrus fruits, melons, tomatoes and broccoli); vitamin E (found in legumes, wheat germ, nuts and seeds); zinc (found in whole grains); and omega-3 fatty acids (found in salmon). Reduce time in the sun. Cataracts are the most common cause of age-related vision loss in adults. Because the sun’s ultraviolet rays can increase your risk of developing cataracts, it’s important to take precautions to shield your eyes from the sun. Shin recommends wearing UV protective eyewear, as well as a wide-brimmed hat. Quit smoking. It’s a no-brainer that smoking is bad for your heart and lungs, but did you realize that it can also damage your eyesight? “Smoking harms nearly every bodily organ, including the eyes,” Shin said. “Cigarette smokers are at greater risk of developing both macular degeneration and cataracts.” Exercise regularly. Aside from keeping your waistline trim, regular exercise can also keep your eyes sharp. A study in the “British Journal of Ophthalmology”
found that those who led an active lifestyle were 70 percent less likely to develop macular degeneration. Participants in the study walked at least two miles a day, but even just 30 minutes of walking a day can go a long way toward keeping your entire body in good shape. Get an annual eye exam. Even if you think you have impeccable vision, it’s still imperative to schedule an annual eye check-up. The eyes provide a surprising number of clues about your overall health. By simply peering into your eyes, your eye doctor can detect a broad array of health conditions – from hypertension to diabetes – that you might not even be aware you have. You only have one set of eyes, so it’s crucial to take the proper steps to care for them. By nourishing your body with the right foods, getting regular exercise and going in for regular eye exams, you can keep your vision sharp at any age. For more on the importance of eye health and for information on VSP Direct vision insurance, which costs as little as $17 per month, visit VSPIndividualPlans.com.
Are you getting enough Vitamin D? How milk can help Many people know that sunlight is one of the best sources of vitamin D, but it can be difficult to get enough from sunshine alone during the winter months. This is especially true for those living in the northern United States from October through May because the sunshine is not strong enough.
And, while sunscreen is important to protect you from the sun’s harmful rays, it prevents the body from making vitamin D. So, it’s no surprise that according to the “Dietary Guidelines for Americans,” many Americans, including children, fall short of getting the recommended amount of vitamin D; not getting enough can be linked to
health concerns. Consuming foods high in vitamin D, such as milk, is an easy way to boost intake levels, regardless of how much time is spent in the sun.
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tect children from rickets and older adults from osteoporosis. Vitamin D also helps muscles move, and nerves See milk, 7B
Why is vitamin D important?
Tri-County Office
119 N 3rd Street E / PO Box 764 Chewelah, WA 99109 Phone: (509) 935-8843 – Fax (509) 935-7078 Tricounty@chesterfieldhealth.com www.chesterfieldhealth.com
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High Quality Comprehensive & Affordable Medical • Dental • Behavioral Health Pediatric • Veteran Care Accept most insurances Medicaid & Medicare
Sliding discount program available upon meeting income guidlines
www.kaniksuhealthservices.org • (208) 263-7101
Friendly advice to fight cold and flu E
ven a mild case of the flu or a powerful cold can leave you feeling run down and out of sorts for days or even weeks. While many ailments must simply run their course, there are many steps you can take to fight your way back to good health. The first step is identifying whether you’re fighting a cold or the flu, which can be tricky because many of the symptoms are similar. However, colds tend to come on more slowly, while the flu hits rather quickly. Often cold symptoms stay limited to your head (runny nose, sneezing, sore throat), while a flu affects other areas of your body with aches, fatigue and sometimes digestive irritation such as nausea or diarrhea. Generally, flu symptoms are more intense than cold symptoms. Sometimes, but not always, the flu brings a fever or 100 F or more, along with chills and sweats. Follow this advice to help fight cold and flu, and get you back on your feet: Stay home and rest, and avoid contact with other people. Also wash your hands frequently to prevent infecting others or re-infecting yourself. If you are at risk of developing flu-related complications, consult a doctor about whether prescription antiviral drugs are advisable. Typically, these prescriptions are most effective when taken within the first 48 hours that you become ill.
Use over-the-counter remedies to ease symptoms and make yourself more comfortable. For example, treat cold symptoms, such as a sore throat, with a medicated lozenge such as all natural Fisherman’s Friend, which provide quick relief of sore throats, coughs and congestion with the maximum dosage of menthol per lozenge. The cherry and sugar-free formulas are GMO- and gluten-free and contain no artificial coloring or flavors. Over-the-counter pain relievers and decongestants can also be helpful in managing symptoms; a pharmacist can guide you to the products best suited to your needs, and also help you avoid medications that may conflict with
prescriptions you take on a regular basis. Avoid becoming dehydrated, which can exacerbate your symptoms and lead to more serious health risks. Water, juice and warm soups or broths are good options to keep fluids in your system. Adjust your climate. Opt for a temperature that is warm but not hot, and if air is overly dry, add moisture with a cool mist humidifier or vaporizer. Even the healthiest people encounter germs and get sick from time to time. Taking care of yourself and giving your body the chance to heal is the best treatment. Learn more about treating your cold and flu symptoms at fishermansfriend.com.
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Quick beauty tricks for a busy morning W
hen you’re crunched for time, you may be tempted to ditch the pampering from your morning routine. No matter how quickly you have to dash out the door, you can always find shortcuts to your daily beauty regimen that let you look and feel your best. These time-saving tips will let you give your body the TLC it deserves, even when you’re pressed for time. Be a multi-tasker. You can do two things at once to save time, such as applying a face mask or wash before brushing your teeth or letting a deep-conditioning hair mask work while you shave your legs. Letting the face wash sit on your skin while you brush
allows you to get more of the skin care benefits without the added time, and pinning up your hair in the deep-conditioning mask while shaving then rinsing it out will help your hair feel softer and more hydrated. Keep up with conditioner. You may find it tedious, but hair care is
no place to cut corners. Keeping your hair wellconditioned helps keep it healthier in the long run. Healthy strands are easier to detangle and style, which ultimately saves time. Have an all-in-one shampoo and conditioner on hand for days when you simply can’t do both and save detangling time by using a wide-tooth comb in the shower. Use products that do double-duty in the shower. Using a multibenefit body wash can give your skin and senses needed nourishment in the shower. Master a few simple hair styles. Whether your hair is long or short, experiment with a few go-to styles you can rely on when time is short. Sleek ponies and messy
buns can disguise a hectic morning. For shorter cuts, look for a style that lets you air dry for a carefree tousled look. Lighten up when it comes to cosmetics. You may be surprised by how pulled together you appear with a minimalist approach to makeup. Use a tinted moisturizer with sunscreen to even your skin tone, then use natural shades to enhance your best features. Save complex eye makeup for a less rushed day and stick to the basics: mascara, a dusting of blush for color and a pretty nude gloss.
Learn more, breathe better Early intervention key to preventing and managing COPD Only a few years ago, about one third of the population had not heard of Chronic Obstructive Pulmonary Disease (COPD), despite its status as one of the leading causes of death in the United States. Now, nearly a decade later, awareness of COPD is on the rise. Because one key to managing COPD is early intervention, the more people are familiar with the symptoms, the greater the chances for earlier diagnosis and starting a treatment plan to help improve quality of life. COPD is a serious respiratory disease that over time makes it increasingly difficult to breathe. In people with COPD, airways – tubes that carry air in and out of the lungs – become partially blocked. When severe, COPD can make the most basic of activities, such as taking a walk, doing light housework or even washing
and dressing oneself, a challenge. Increased awareness of COPD is an important part of early detection and treatment efforts, as more than 15 million people are currently diagnosed with the disease in the United States and it is estimated that millions more have it without realizing. About half of both primary care physicians and nurse practitioners cite the challenge of patients not fully disclosing symptoms as a barrier to diagnosis. Many people suffering from the signs of COPD – such as shortness of breath, chronic cough and wheezing – often chalk them up to seasonal allergies, the common cold or simply consequences of growing older. Luckily, in 2015, among those who have exhibited the symptoms, about threequarters indicated they had spoken to See COPD, 6B
Community Shuttle SPOKANE / NEWPORT
SPECIAL MOBILITY SERVICES Monday • Wednesday • Thursday • Friday
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DEPART Spokane: Bank of America Howard & Riverside 6:35 AM Newport: Safeway 8:30 AM Spokane Bank of America Howard & Riverside
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Spokane: Bank of America Howard & Riverside 2:05 PM
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In the City of Spokane, we pick up or drop off at the Bank of America on Riverside and Howard. Upon request, we can also pick up at the following locations: Spokane International Airport, any of the major Hospitals including VA hospital, NorthTown Mall, Northpoint Wal-Mart, 29th and Regal, Fancher and Sprague or Trent and Fancher.
If you have a disability that prevents you from reaching one of our stops, please call our office to see if we can arrange a pickup at your home. One-way fares $5.00 Newport/Spokane Reserve seating has priority. Open seating is available without reservations as capacity allows. To reserve a seat, please call 24-hours in advance or during office hours: 8:30am to 5:00pm
1-877-264-RIDE (7433) • 509-534-7171 Service is open to the general public. Service is available to all regardless of race, color, religion, sex, national origin or disability. This service meets the requirements of the American’s With Disabilities Act. This service is funded through grants from Washington DOT.
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COPD: From Page 5B
their health care providers about these breathing issues, according to the results of the annual DocStyles and HealthStyles surveys of public health attitudes, knowledge, practices and lifestyle habits conducted each year by Porter Novelli. A majority of patients left these discussions with simple action items intended to
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help them manage their symptoms and prevent them from worsening. One-in-seven American adults know someone suffering from the symptoms. The National Heart, Lung and Blood Institute (NHLBI), part of the National Institutes of Health, encourages anyone at risk to become familiar with COPD and talk to a health care provider as soon as possible.
LAW OFFICE OF DENISE STEWART ELDER LAW
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414 W. 3RD ST. • NEWPORT WA • (509) 447-3242
Eight ways to keep your brain healthy, sharp alcohol you drink – or don’t drink it at all.
hike together or just hang out.
Know your blood pressure
Talk to your doctor
High blood pressure can have serious effects on your brain health. If your blood pressure is high, get it under control. It may help reduce some risks to your brain.
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he brain is the body’s most complex organ. It’s also the most important one. That’s why keeping it healthy is critical, especially as you age. Every day, scientists are discovering how closely our minds and bodies are connected. As it turns out, the things that you do to keep your body and heart healthy may also be good for your brain. Incorporate these eight healthy habits and activities into your daily life to help you optimize brain health and stay sharp in the years ahead.
Get moving Physical activity is good for your health at every age. Studies show being active is associated with a lower risk of brain issues. Whether it’s nightly walks, playing with the grandkids or taking your favorite yoga class, find
an activity that meets your needs and gets your heart pumping for at least 30 minutes every day.
Eat to thrive
The antioxidants in nutrient-dense foods like berries, broccoli and legumes, including some fats such as olive oil, may lower some risks to your brain. Try eating a healthy, low-fat, lowcholesterol diet with lots of vitamin-rich fruits and vegetables, as well as whole grains such as oatmeal and brown rice.
Drink moderately How the body handles alcohol can change with age. Some older adults can feel “high” without increasing the amount of alcohol they drink. This can make them more likely to become confused or have accidents. So limit the amount of
Get a good night’s sleep Poor sleep, or inadequate sleep, due to issues such as insomnia or sleep apnea, doesn’t just leave you feeling tired. It can have serious physical effects and can impact memory and thinking, too. Get comfy and go to bed. Seven to eight hours is a good night’s rest.
Discover a new talent When you learn new things, you engage your brain. Try something you haven’t done before – learning French, ballroom dancing or carpentry, for example. Challenging your brain on a regular basis is fun and beneficial.
Stay connected Science has shown that regular engagement in social activities can help reduce some risks to your brain. Stay connected and invite family or friends over for a healthy meal, go on a
Understanding the Yawn Yawning is a natural part of everyday life, yet this simple phenomenon has some rather curious and mysterious features. Why do I yawn? This simple question does not yet have a simple answer. However, there are a handful of popular theories. For example, yawning may increase the body’s oxygen levels and help get rid of carbon dioxide. Alternatively, it may
serve an evolutionary role in which yawning was used to show teeth and intimidate others. More recent theories suggest that yawning may help cool the brain in situations when it gets too hot. No theory has been proven correct. Do I yawn only when I’m sleepy? You may think yawning only hapSee Yawn, 7B
“Don’t be
Surprised!”
Assisted living might surprise you! It is not giving up your life as you know it; it is stepping up to a new, vibrant, creative and safe lifestyle. Parkview Senior Living is a small caring community in Colville that provides a warm, friendly and safe environment with a full complement of support services. Call today for a free lunch and tour. 509-684-5677
We are a nice place to call home! 509-483-7136
As you age, some changes in brain function, including short-term memory, happen more frequently than when you were younger. If you have questions or are concerned, ask your doctor at your next appointment.
Call or come in and ask about our assisted living move-in special. Call us for a tour today. 302 E Wedgewood Spokane WA 99208
For more tips on keeping your brain healthy and thriving, visit BrainHealth.gov.
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Affiliated with Royal Park Health and Rehabilitation 509-489-2273
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Weed out gardening injuries this spring Gardening has many health benefits, but you need to ensure that you’re not putting undue strain on your body. Bend at the knees. Bending while weeding, planting or lifting can cause pain in your lower back, hamstrings or knees. If you must bend, do so with your knees and position yourself squarely facing the object – close enough that
you are not also reaching. Watch your spine. Stooping while hoeing, raking or shoveling puts strain on your spine. Instead, let your feet and hips do the work or use ergonomically shaped tools. Tools with thicker handles can also help decrease hand fatigue. Don’t over-reach. Stretching for high branches or for that
hard-to-reach spot can put strain on your ankles, neck and shoulders. Tools with grab and go handles make it easier to lean into hard-to-reach areas, helping to reduce the twisting and bending that strains joints. Also, drench products, which are applied to the base of the plant, can help avoid the need to reach. Get a grip. Grasping a
trigger for long periods of time can fatigue the wrist, hand and fingers. Instead, use ergonomically shaped tools. According to the U.S. Consumer Product Safety Commission, 400,000 people are hurt in their gardens each year by lawn or garden tools, and thousands more are hurt from bending, stooping, reaching and grasping.
MILK: From Page 3B
need it to carry messages between the brain and every other part of the body. In addition, a growing body of research supports other potential benefits of vitamin D. According to the “Dietary Guidelines Advisory Committee Report,” it may reduce the risk of high blood pressure, diabetes, cardiovascular disease and cancer.
Why milk is a good choice Unfortunately, there aren’t many natural food sources of vitamin D, but milk is fortified to be an excellent source. In fact, milk is the top food source of vitamin D in the American diet. Each 8-ounce glass contains 30 percent of the daily value of vitamin D – plus eight other essential nutrients, such as eight grams of high-quality protein. So, if you drink the recommended three cups of milk each day, you can get 90 percent of your daily vitamin D requirement from milk alone.
Falafel-Avocado Toast Servings: 4 (2 pieces of toast each) 1 1
ripe avocado, peeled, pitted and coarsely chopped can (15 ounces) chickpeas, drained and rinsed 2 tablespoons lemon juice 1/2 teaspoon ground cumin 1/4 teaspoon garlic powder Tabasco sauce, to taste (optional) 1/4 cup diced red bell pepper 1/4 cup sliced scallions 8 slices whole grain bread, toasted 16 slices thinly sliced ripe tomato (about 3 small tomatoes), divided 24 slices thinly sliced cucumber (about 1/2 an English cucumber), divided 8 tablespoons fat free plain Greek yogurt, divided Want an easy way to add vitamin D to your day? Try pairing a
glass of milk with your breakfast or morning snack, such as this
In medium bowl, mash avocado and chickpeas together with lemon juice, cumin, garlic powder and Tabasco using fork, or pulse in food processor to coarsely mash. Fold in bell pepper and scallions then divide among toasted bread. Top with tomato and cucumber slices and 1 tablespoon of yogurt. Pair each serving with 8-ounce glass of milk. Nutritional information per serving: 430 calories; 12 g fat; 2 g saturated fat; 5 mg cholesterol; 25 g protein; 59 g carbohydrates; 13 g fiber; 460 mg sodium; 440 mg calcium (45% of daily value); 120 IU vitamin D (30% of daily value). Nutrition figures based on using fat free milk and include an 8-ounce glass of milk.
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falafel-avocado toast. For more recipe ideas, visit milklife.com.
YAWN:
Dr. James Cool,
DMD
ENTAL ENT NEWPORT DEN 610 W. 2nd Street • Newport, WA • (509) 447-3105 • (800)-221-9929
From Page 6B
pens when bored or tired, yet it is not uncommon to see Olympic athletes yawning just prior to their events. A study that looked at soldiers about to parachute out of an airplane for the first time showed an increase in yawning just before jumping, so it’s not just boredom or sleepiness that brings on yawns. Yawning may trigger the brain to make a change in its state, either from bored to alert, sleepy to awake, etc. Why do I yawn when I see someone else yawning?
You won’t be surprised to hear that this too is a mystery. However, there
Either this article is making you sleepy or you’ve hit on another common trigger for yawns. are some surprising things that are known. Even though children begin yawning as early
as their first trimester as fetuses, they don’t experience the contagious yawn until closer to 5 years old, around the same time they develop better social understanding and empathy. Interestingly, children with autism yawn just as often as other children, but are much less likely to have a contagious yawn. Why am I yawning right now? Either this article is making you sleepy or you’ve hit on another common trigger for yawns. It’s not only seeing a yawn that can trigger one. Hearing,
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reading about or thinking about a yawn may also bring one out. I frequently see dogs yawning. Do all animals yawn? All vertebrate animals yawn. However, only humans, chimpanzees and possibly monkeys will yawn when others yawn. Humans are more likely to mimic the yawn of others when they know them well, a habit that has also been shown by chimps.
Accepting all major insurances and