Healthy Hillsborough 2024

Hillsborough HEALTHY

Incorporating activity into a sedentary lifestyle

By Sally Moe, Times Total Media Correspondent

Are you bemoaning the lack of activity in your lifestyle, but never seem to have the time? You don’t have to do it all in one go. Random pockets of free time in your day (anywhere from five minutes to an hour) can offer opportunities for exercise. Those short bursts of activity can bring plenty of benefits. Whatever you’re doing, add wraparound ankle or arm weights to beef up the burn.

your limits; if you’re on the 20th floor, take the elevator for part of it, walk the rest.) Same for when you return from lunch.

• Do you work from home? Dress in workout-ready clothes so you’ll always be ready for a quick exercise break, as well as comfortable. (If you have Zoom meetings, this can be done strategically with a little imagination.) If you microwave something for breakfast or lunch every day, while you wait for the DING! do a couple of sets of standing leg and arm lifts or whatever comes to mind. Keep a small set of free weights nearby for these opportunities. Put your free hand on the countertop or a dining chair for balance if you need to.

• If you take a lunch break, turn on a small-space exercise program on your TV or computer. Or take your dog – or yourself – for a quick walk around the block. Better still, five to 10 minutes of jumping jacks can work up a real sweat. Add some ankle weights!

• If you work in an office building, take the stairs each morning instead of the elevator. (Be realistic and respect

• If your office is close to home (i.e., 1-5 miles), walk or bike to work. Doing this even two or three times a week can make a real difference. During the cooler months, wear an exercise vest when you walk, and add ankle weights for extra resistance. (When you bike, ALWAYS wear a helmet.)

• If you live close to a supermarket, drug or big-box store (and aren’t buying a month’s worth of supplies), bring a backpack for your items and bike or walk there. If that’s not an option, make a habit of parking farther back in the parking lot so you get some extra steps in.

• Every weekend or two, wash your vehicle yourself and vacuum the interior. This one comes with the bonus of a car that looks and feels like new.

• If you use a lawn service, consider doing some of that work yourself during the milder months. Add ankle weights! Mowing a standard-sized lawn and doing gardening chores like raking and weeding can be a real workout, and give you the bonus of improving your home’s curb appeal.

• Do you have a pool or pool spa? Even five minutes of swimming is a great stress reliever with the added benefit of NOT SWEATING. If you don’t have a pool, look into getting a Y membership or a pool access pass at a nearby hotel. Some hotels do that, but you need to check first.

• Sometimes, the only way to find time for exercise is to GRAB it at the top of the day – join a walking club and walk the mall before it opens. Beef up your workout with ankle weights. Window shopping + camaraderie + air conditioning make fitness way more enjoyable.

• If you like to watch TV at night, keep some weights and resistance bands nearby and work your arms and lower body. Or do chair yoga movements. If you have the space, ride a stationary bike while you watch.

• When you vacuum or clean the house, add ankle or arm weights. Once you start thinking in terms of capturing little parcels of free time, you might discover you have more time for exercise than you ever realized. At that point, it becomes almost a game, which adds to the fun, and nudges your attitude into one of seeing (and seizing) opportunities.

UNDER PRESSURE: 5 tips for dealing with

stress

By Erin Feitsma, Times Total Media Correspondent

It’s 2024: From the arrival of new forms of artificial intelligence to brand-new breakthroughs in medicine, an array of new advancements is being ushered in even as we speak. Yet for all our progress, many of us still find ourselves combating stress every day. Whether it be stress at work, family issues, health complications or financial burdens, it may feel as if stress in life is unavoidable.

like kimchi, may be able to boost your mood and others, such as sweet potatoes, may be able to reduce stress, writes Healthline. Conversely, according to U.S. News & World Report, processed foods or those with added sugar, like cakes or candies, may trigger stress. It may be tempting to reach for processed noshes when you’re already overwhelmed, but “a lot of the comfort foods that many people consume during stressful times can actually provoke anxiety.”

All this stress can manifest itself in a variety of ways. According to The American Institute of Stress, some common symptoms include insomnia, frequent headaches, difficulty concentrating and back pain, among others. Sound familiar? Read on for our top tips on managing and mitigating stress when the pressure’s on.

Come up for air: In response to a stressful moment or as a general practice, “deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the body’s response of fight or flight to a perceived threat,” writes the Mayo Clinic Health System. Reset by breathing deeply for five seconds, holding for two seconds and then breathing out for five seconds. There are various types of deep breathing techniques you can practice, from belly breathing to box breathing, that can help you in your quest for a stress-free life.

Fill your free time with offline activities: If you find that you’re more stressed out after spending time on social media or other websites, it may be a good idea to unplug. As the Mayo Clinic Health System points out, spending time on social media can be stressful not only because of the type of content you’re absorbing, but also because your time might be best spent doing other activities, like reading a good book or visiting with loved ones face-to-face. Swapping out time you might have spent scrolling Facebook with an offline activity you enjoy, such as gardening or journaling, may help you feel less overwhelmed.

Swap processed foods for healthy eats: Yes, you’ve heard it before, but good nutrition is a game changer. In fact, some foods,

Self-care is key: When times are tough and you’re dealing with one stressful situation after another, the last thing you might think to do is take a moment for yourself. However, don’t lose sight of self-care. What does self-care look like? According to the National Institute of Mental Health, “selfcare means taking the time to do things that help you live well and improve both your physical and mental health.” This might look slightly different for everyone, but the basics remain the same: Prioritize taking care of yourself by making sure that you’re getting enough good, restful sleep, that you’re exercising consistently and that you stay connected to your support system. There are also plenty of resources online that can help you determine other selfcare practices to implement.

Move more: Feeling stressed out? Pay attention to how much exercise you’re getting. An article published in the Frontiers in Physiology journal suggests “that regular exercisers are more resistant to the emotional effects of acute stress, which in turn, may protect them against diseases related to chronic stress burden.” Which exercises should you be doing? U.S. News & World Report named brisk walking, jogging, swimming and cycling among its list of the best stress-busting exercises, noting that aerobic exercises like these release endorphins that can help combat stress.

Information from this report was sourced from stress.org, mayoclinichealthsystem org, healthline.com, health.usnews.com, nimh.nih.gov and ncbi.nlm.nih.gov.

Tampa Bay Dental Implants, Periodontics & Oral Surger y creates natural smiles

The medical professionals at Tampa Bay Dental Implants, Periodontics & Oral Surgery are skilled in all aspects of dental / oral care and surgery, but their two main areas of specialization are Periodontics and Oral Maxillofacial surgery.

Procedures performed range from simple deep scaling, laser gum treatment, ozone therapy and titanium or (nonmetal) zirconia implants to biopsies, sedation (from light to

They can provide traditional titanium dental implants like other dental practices, but for those who are super health conscious or have metal allergies, they can provide ceramic (zirconium) dental implants. Together with natural / herbal remedies, their patients are less exposed to the traditional medications that are being used today in most dental offices.

About the doctors...

Dr Robert J. Yu is a board certified periodontist and

Dr Robert Chuong is a board certified dual-degree

www.tbperio.com or by phone at 727-384-9122. Their office is located at 6700 Crosswinds Drive, Suite 200B in St. Petersburg and their hours are 8-5, Monday-Thursday

WALK IT OFF, walk it out

By Sally Moe, Times Total Media Correspondent

Regular walking is “the closest thing we have to a wonder drug,” according to Dr. Tom Frieden, former director of the Centers for Disease Control. He’s not exaggerating. Some of the things that make walking so great to begin with are that you don’t need fancy, expensive gear, you can do it alone or with a group, you can do it indoors or out, you don’t have to be a star athlete to do it and you can have a good conversation while you walk! All you need to get started is your doctor’s OK, some supportive walking shoes and water to stay hydrated. (A pedometer might be good, too, to track your progress.) And then, over time, watch those rewards roll in — for there are many.

So what does this free “wonder drug” do?

• Walking strengthens the heart and reduces the risk of coronary heart disease (CHD). According to an NIH study, walking at least 30 minutes a day, five days a week can reduce your risk for CHD by about 19%. And research suggests that walking greater distances or for longer duration will improve that number.

• Walking five or more times a week for at least a half-hour each time can be your entire exercise routine. The definition of simplicity! If you want to add resistance and bone-building benefits, walk on an incline when possible, add an exercise vest and ankle weights, and stomp occasionally. (Why stomp? Stomping helps build bones, in the same way as jumping, but it’s safer to do. All you need to do is stomp your feet, four stomps on each foot twice a day, using enough force to crush a soda can. This can lead to an increase in bone density in your hips.)

• Walking eases joint pain, including the knees and hips. It does this by lubricating and strengthening the muscles that support the joints. Furthermore, walking 5-6 miles a week may also help prevent arthritis.

• It’s good for your mood. Studies show a 30-minute walk can reduce anxiety, stress and depression and help your self-esteem.

• It makes you “brain better.” Struggling over a thorny problem? Go for a brisk walk, preferably with a friend who’s bugged by the same issue. Talk it out together. You’ll discover brisk walking will stimulate creative thinking and help you figure out imaginative solutions to your problem. Research shows physical exercise, like walking, can improve brain function in older women. Experts think these benefits could be due in part to increased blood flow to the brain that occurs with exercise.

DID YOU KNOW?

Adding 150 minutes of brisk walking to your routine each week can add a little over three years to your lifespan.

• Walking boosts immune function. A 2010 study tracked 1,000 adults during flu season. Those who walked at a moderate pace for at least 20 minutes a day, at least five days a week had 43% fewer sick days and fewer upper respiratory tract infections overall. For those who did get sick, their symptoms were lessened. That was compared to adults in the study who were sedentary.

• Walking boosts your energy. This may seem paradoxical, but if you go for a walk when you’re tired, it may be a more effective energy boost than grabbing a cup of coffee. Walking increases oxygen flow through the body and can also increase levels of cortisol, epinephrine and norepinephrine. Those are the hormones that help elevate energy levels.

• Brisk walking may lengthen your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20% reduced risk of overall death. But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24%. The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease and death from cancer.

• Walking improves your sleep. A recent study found healthy adults who walked daily had a significant positive impact on sleep quality and length of sleep.

Information from this report was sourced from acewebcontent.azureedge.net/ assetportfoliodownloads/WalkingFunFacts-2015.pdf, arthritis.org, bjsm.bmj.com, healthline.com, health.clevelandclinic.org, health.harvard.edu, link.springer.com, mdpi.com and nih.gov.

THE 411 ON Osteoporosis

By Sally Moe, Times Total Media Correspondent

The older you get, the more osteoporosis looms as a possibility. Did you know:

• Fifty percent of women over 50 will break a bone due to osteoporosis. For some of them, this break is the first sign that they have the disease. The break can be caused by something as benign as coughing.

• Some 54 million Americans have either osteoporosis or are at risk of developing it (osteopenia).

• Both men and women get osteoporosis, but 80% of cases are diagnosed in women.

• Women typically start out with lower bone density than men, and loss of estrogen over time can increase the risk for osteoporosis.

You don’t have to wait for a broken bone to learn you have osteoporosis. Request a DEXA test (dual-energy X-ray absorptiometry), a special type of X-ray of the lumbar spine and proximal femur that measures the density of bones. Some doctors can perform this test in their office.

Risk factors for osteoporosis include:

• Being over 50

• A petite or slender frame

• A family history of osteoporosis

• Alcohol abuse

• Cigarette smoking

• Lack of exercise

• Certain medications, especially steroids (such as prednisone) and certain anti-seizure medications (such as phenytoin or Dilantin)

• Diseases of the thyroid, or parathyroid and/or adrenals

• Endometriosis

• Overuse of aluminum-containing antacids

• Eating disorders

• Low calcium and vitamin D levels

In women:

• Being post-menopausal

• Early menopause onset

• Having had ovary-removing surgery before menopause

In men:

• Having low levels of the male hormone testosterone

Though it feels and looks solid, living bone is dynamic tissue that is constantly altered in response to motion and movement. The more your bones are called upon to carry weight, the more your body puts its resources into building them to support that weight.

– Dr. Susan E. Brown, BetterBones.com

• Having prostate cancer treatments that lower testosterone levels

Things you can do to prevent osteoporosis or improve your odds:

• Quit smoking (and limit exposure to secondhand smoke as well)

• Limit alcohol consumption

• Keep sodium consumption below 2,300 mg a day

• Keep coffee or tea to three cups or less a day

• Maintain a healthy weight

• Eat a well-balanced diet and supplement calcium and vitamin D if necessary

• Stay active—with regular weight-bearing and resistance training exercises, as well as yoga and/or tai chi for balance. If running or jumping isn’t an option, walking and occasional stomping (with enough force to flatten an empty can) are safer alternatives.

Knowing your status is first and foremost. Health and Human Services and the U.S. Preventive Services Task Force recommend that all women 65 and older schedule a DEXA test for a detailed look at their bone density. After your first (baseline) DEXA scan, depending on results and your particular risk factors, your doctor may recommend repeated scans at regular intervals.

Information from this report was sourced from aarp.org, betterbones.com, bonehealthandosteoporosis.org, healthinaging.org, hopkinsmedicine.org, mayoclinic.org and verywellhealth.com.

The gentlest medical care available –for women ... by women

Women deeply appreciate the attention of a doctor who truly understands their unique issues. That’s why the team at Suncoast Women’s Care in Westchase is staffed with only female doctors and assistants.

Their private practice is affiliated with Baycare, including Mease Countryside Hospital.

Since 2002, Suncoast Women’s Care’s mission has been to provide gentle and comprehensive OB/GYN care – for women, by women – in a comfortable environment where every patient feels valued, respected, and heard.

Under the direction of Wanda Torres, MD, FACOG (in photo, second from right), a skilled physician with over two decades of experience, Suncoast Women’s Care offers obstetrics, gynecology, and midwifery services to women of all ages.

The practice is excited to have expanded into the Tampa and Clearwater area with the opening of their Safety Harbor office. Their team is trained in robotic-assisted surgery and offers in-office procedures.

The outstanding team of providers at Suncoast Women’s Care offers a wide array of health care options, including endometrial ablations, bioidentical hormone-replacement therapy, prenatal care, obstetrics, well-woman exams, breast cancer and other health screenings, and family planning. New patients will immediately feel at home at Suncoast Women’s Care.

The team strives to educate and empower women to make informed choices about their health and is always available to answer questions and discuss concerns.

Suncoast Women’s Care sees uninsured patients and accepts most major health insurance plans, and the staff speaks Spanish, too, so every woman they see can receive the care she deserves in terms she can readily understand.

To learn more about the comprehensive health services at Suncoast Women’s Care of Westchase, schedule a consultation with a caring provider by calling the office at (727) 376-0060, or make an appointment online at suncoastwomenscare.com.

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CONSTANT CRAVING: Healthy snack alternatives

If your taste buds are set on sugar, salt or starches, but your heart is set on healthy eating, fear not: There are many healthy snack alternatives that can curb your cravings. Consider adopting some of these fun food options the next time you get a snack attack for any of the items below.

Craving potato chips? Potato chip lovers, you don’t have to swear off chips entirely. Instead, opt for a healthier version, like kale chips. Kale’s full of good-for-you things like fiber, antioxidants and minerals, writes Healthline, so you can still enjoy a crispy snack and reap the veggie’s benefits. Other alternatives to potato chips include nuts and seeds, air-popped popcorn kernels and even seaweed snacks, writes Eat This, Not That. Or, if you’re a chips and dip person, carrots and hummus may also be a good option.

Craving milk chocolate? Consider choosing heart-healthy dark chocolate next time you’re going loco for cocoa. According to Scripps Health, dark chocolate is rich in disease-fighting antioxidants, with studies showing that it can help reduce blood pressure and lower the risk of heart disease. Also, as Eat This, Not That points out, dark chocolate is potent enough that one serving is often satisfying, which can help you with portion control.

Craving soda? If you crave carbonation, look no further than sparkling water. Treat yourself to a fun, fizz-filled beverage without the abundance of sugar found in many popular sodas (there are nearly 40 grams of sugar in a 12-ounce can of Coke alone). Other soda alternatives include unsweetened tea or coffee, suggests the American Heart Association. Or, instead, forgo the fizz in favor of flavor with a low-sugar or sugar-free smoothie, writes UCF Health.

Craving candy? Satisfy your sweet tooth with natural sugars instead. Have one piece of fruit or mix up a bowl of fruit salad. Fruit has plenty of beneficial plant compounds and fiber, allowing you to have your fix and keep it healthy, writes Healthline. They recommend enjoying fruits with a slightly higher

sugar content, such as mangoes or grapes, to really curb your craving. Feeling adventurous? There are recipes online that can teach you how to make your own homemade fruit snack gummies.

Craving cookies? When the craving for cookies hits, reach for fig bars instead, which generally have less calories and fat than regular homemade chocolate chip cookies, advises Eat This, Not That. Still not sold? Grab a square of dark chocolate or consider enjoying a protein or nutrition bar. Eat This, Not That recommends Kind bars and Lärabars.

Craving something cheesy? Consuming an excess of cheese may not be the best idea, but that doesn’t mean you can’t enjoy it in its proper portion. In fact, “quality cheese snacks can actually be healthy in terms of calcium and protein content,” says Eat This, Not That. Choose cottage cheese (which may increase feelings of fullness and help you cut down on your calorie intake, according to Healthline) or portion-controlled cheese snacks like mini Babybel cheeses (writer-tested and approved – they are delicious!).

Craving ice cream? We all scream for ice cream! But perhaps could we raise a small shout for ice cream alternatives as well? If you’d like to whip up an ice cream-like concoction, there are many recipes online for “nice cream” that use bananas as the key ingredient. Other alternatives include protein shakes and cinnamonsprinkled apples, suggests Eat This, Not That, or, if you really can’t kick the craving, you might find that, while still sugary, sherbet or frozen yogurt treats (we love Yasso frozen Greek yogurt bars) might do the trick.

Information from this report was sourced from healthline.com, eatthis.com, scripps.org, coca-colacompany.com, heart.org and ucfhealth.com.

By Erin Feitsma, Times Total Media Correspondent

By Sally Moe, Times Total Media Correspondent

Many of the foods we eat in this country are processed to some degree, and that’s OK. Processing isn’t always bad. But what about ultra-processing? What is it?

For starters, it’s an actual designation, from the NOVA Food Classification System. Designed by the Center for Epidemiological Studies in Health and Nutrition, School of Public Health, University of Sao Paulo, NOVA groups foods “according to the extent and purpose of the processing they undergo. Food processing as identified by NOVA (involves) physical, biological and chemical processes that occur after foods are separated from nature, and before they are consumed or used in the preparation of dishes and meals.” NOVA groups foods into four categories: Group 1 is unprocessed or minimally processed; Group 2 is oils, fats, salt and sugar; Group 3 is processed foods; and Group 4 is ultraprocessed foods.

Ultra-processing means the addition of artificial or natural sweeteners, especially high-fructose corn syrup; high levels of added salt; chemicals that change the food’s texture, flavor and/or appearance; preservatives that make the food last longer; and the addition of saturated and/or trans fats. Get this: The chemicals included in a particular food product’s “artificial flavoring” won’t be included among the ingredients if it’s a

proprietary blend the manufacturer doesn’t want to be known by competitors. So it’s probably a good rule of thumb: If there are more than 10 ingredients on the label, and you don’t know what some of them do…put it back on the shelf.

Examples of ultra-processed foods include certain brands of ice cream; sausages, hot dogs and processed sandwich meats; snack chips; packaged bread; frozen foods like dinners and pizzas; certain breakfast cereals; candies, cookies, cakes and pastries; carbonated drinks; flavored yogurts; some sauces; spreads and dips; bottled salad dressings; instant soups and flavored rice mixes. A lot of these are tasty and fun to eat, sometimes straight out of the container — ice cream and chips, we’re looking at YOU! But there’s a price to pay for this kind of fun and you’re seeing it all around you and maybe even in the mirror: rising rates of depression, obesity and diabetes; metabolic syndrome; gastrointestinal disorders; high blood pressure and high cholesterol. These, plus rising rates of cancer, dementia, heart disease, osteoporosis and stroke bear a disturbing link to a diet high in ultra-processed foods.

For most of us, it’s OK to have some escapist fun with food once in a while — but not every day. If you want to move in the direction of a healthier diet, there are things you can do to educate yourself. To start, go to truefood.tech/?store=all to compare the degree of processing in similar foods. You can search by food type (soups, breads) or brand. This tool could become your new best friend! Another option is Yuka, available as a downloadable app; it analyzes foods, cosmetics and hygiene products. Its scoring system works in the other direction; a higher score is better. If you find a product that scores badly, the app suggests alternatives.

Information from this report was sourced from bhf.org.uk, cambridge.org, eatingwell.com, ecuphysicians.ecu.edu, medicalnewstoday.com, medrxiv.org, nih.gov, seekinghealth.com, truefood.tech and yuka.io.

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Embrace group exercise with these Tampa Bay area

workout programs

By Erin Feitsma, Times Total Media Correspondent

Movement is key to maintaining an active and healthy lifestyle, but you don’t have to go it alone. In fact, embracing a group mentality when it comes to fitness can have some benefits: According to one study, regular group workouts not only contributed positively to older adults’ physical, mental and social health, but also helped them expand their communities. Here, we highlight a range of exercise programs in the Tampa Bay area that can help you get your sweat on and forge connections at the same time.

Find a county program: Unsure where to start? Your county may offer free or paid group workout classes. In Pinellas County, county employees, retirees and registered county volunteers can enjoy free group fitness classes at the Wellness Center in the Old Pinellas County Courthouse. Course options range from restorative yoga workouts to cardio bootcamp classes. In Hillsborough, the county’s healthy living program, available for Hillsborough County residents and employees or members of the Hillsborough County health care plan, provides free group exercise classes both in person and virtually, among other resources.

Spend time at a recreation center: Recreation centers often have an

abundance of activities for locals to get involved in. In Pasco County, facilities like the J. Ben Harrill Recreation Complex in Holiday offer group workout programs like Zumba and tai chi classes. Want to play ball? Join one of Pasco County’s adult softball leagues, which include leagues for men, seniors, churches and co-ed teams. Hillsborough County Parks & Recreation also has adult softball leagues, plus leagues for basketball, kickball and flag football.

Embrace the outdoors: In Pinellas County, Get Fit St. Pete offers free workout classes in local parks, including group cardio kickboxing classes, yoga sessions and kayaking excursions (you just might spot a manatee!). If you’re looking for a walking-based workout that comes with a built-in community, consider joining Sarah’s Walking Club. Subscribed club members meet in different Tampa Bay area parks weekly to explore nature, form friendships and get their steps in. A subscription for one costs $4.99 a month and a subscription for two is $9.99 a month.

Pick up pickleball: Yes, it’s time we talked about pickleball. If you haven’t tried the burgeoning new sport that’s taking the bay area by storm, here’s your chance. Hillsborough’s Tampa Pickleball Crew facility provides lessons to newbies in partnership with Pickletopia, plus monthly memberships and memberships in special pickleball leagues. Other local organizations like Tampa Bay Pickleball and I Love St. Pete Pickleball Academy offer individual and group pickleball lessons.

Find resources for veterans: Veterans, don’t miss out on the fitness programs that are available for you. The Florida Warrior Health and Fitness 90-day program is free for local veterans and active-duty service members. It includes nutrition counseling, scheduled workouts alongside a coach, team-building events and more. Also, according to the Tampa Metropolitan Area YMCA, “veterans who have been referred by their Whole Health coach at the James A. Haley Veterans’ Hospital” receive free membership to the YMCA for 12 weeks, with the option to renew their free membership if they meet certain criteria.

Enjoy a seniorspecific program at the YMCA: In addition to resources for veterans, some local YMCA branches provide programs that are specific to seniors, such as SilverSneakers.

According to its website, “the YMCA of Greater St. Petersburg is the No. 1 Florida provider of the SilverSneakers fitness program.” SilverSneakers, which is also available at select YMCA campuses that are part of the YMCA of the Suncoast or the Tampa Metropolitan Area YMCA, is geared towards adults who are 55-plus. The program incorporates group workout classes, social events, seminars and more. YMCA membership information can be found online.

Information from this report was sourced from bmcgeriatr.biomedcentral.com, pinellas.gov, hcfl.gov, pascocountyfl.net, healthystpetefl.com, sarahswalkingclub.com, tampapickleballcrew.com, tbpickleball.com, ilovestpetepickleballacademy. squarespace.com, homebase.org, tampaymca.org and stpeteymca.org.

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SPINACH AND CARROTS AND SWISS CHARD, OH MY: 7 veggies to include in your diet

By Erin Feitsma, Times Total Media Correspondent

John F. Kennedy once famously said, “Ask not what you can do for your vegetables – ask what your vegetables can do for you.” Or something like that? While this veggie quote may not be entirely accurate, the point remains: What can the vegetables in your diet do for you?

Quite a lot, it turns out. According to the Harvard T. H. Chan School of Public Health, “a diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower (the) risk of eye and digestive problems and have a positive effect upon blood sugar.” Yes, please! Here, we highlight seven yummy veggies with health-boosting properties to add to your plate pronto.

Broccoli: Level up your health by adding more broccoli to your meals. Not only is broccoli rich in vitamins A, C and K as well as potassium, but “it may be able to help protect against cancer, as well as decrease inflammation linked to chronic conditions like heart disease,” writes Healthline.

Spinach:

Speaking of vitamin-rich veggies, spinach is another nutrientdense superfood that should top your grocery list. Spinach is high in vitamins A and C, folate and is a good source of magnesium, according to the Mayo Clinic. The carotenoids found in spinach also protect “against age-related vision disease, such as

macular degeneration, as well as heart disease and some types of cancer.”

Carrots: You’ve probably long known that consuming carrots may have positive effects on your vision, but did you know that the root veggie, a favorite of bunny rabbits everywhere, is also connected to a lower risk of developing certain types of cancer? In one study, eating at least two to four carrots each week was associated with a 17% lower risk of developing colorectal cancer in the long run, according to Healthline. Additional research found that “carrots may also reduce the chance of developing lung cancer.”

effects on your blood sugar and heart health, according to Healthline. There may also be a link between garlic, among other veggies, and protection “against several types of cancers, including those of the mouth, throat, voice box, esophagus and stomach,” per the Harvard T. H. Chan School of Public Health.

Swiss chard:

Leafy green veggies, like Swiss chard, are particularly good for you. According to the Harvard T. H. Chan School of Public Health, these types of leafy greens are strongly associated with a decreased risk of developing cardiovascular disease. It’s also possible that the nutrients found in Swiss chard “may be anti-inflammatory and help reduce the chance of (developing) various chronic diseases,” according to Healthline.

Garlic: While your loved ones may not enjoy the effect that garlic has on your breath, using the blessed little bulb to cook your meals may have positive

Beets: Looking to infuse your exercise routine with veggie goodness? You can’t beat beets. Beet and beet juice “have been linked to improved endurance and athletic performance,” writes Healthline. Both are also good for your heart.

Collard greens:

For calcium, vitamins C and K plus folate and antioxidants, look no further than a helping of collard greens. Research also suggests that an increased intake of certain vegetables, including collard greens, may lower the risk of developing glaucoma, according to Healthline. Having a higher intake of cruciferous veggies, such as collard greens, may also lower the risk of developing colorectal or stomach cancer.

Information from this report was sourced from hsph.harvard.edu, healthline.com, mayoclinic. org and medicalnewstoday.com.

ROBERT INGHRAM: HELPING YOU IN NAVIGATING THE MEDICARE MINEFIELDTM

Robert Inghram

(pictured) is an independent insurance agent licensed in the State of Florida. He is keenly aware of the confusion, complications and misinformation that can be associated with the enrollment process of Medicare and the many plan options available. His expertise is to help Medicare Beneficiaries in NAVIGATING THE MEDICARE MINEFIELDTM.

A navigator is “someone who helps steer a course and direction; to clear barriers, confusion and distractions.” By Navigating the Medicare MinefieldTM, Mr Inghram helps a Medicare Beneficiary understand the complicated aspects of Medicare.

Adding to this confusion is the fact that you have been inundated with brochures, letters, flyers and other media, not to mention the annoying and unwanted phone contacts regarding your upcoming age-related Medicare eligibility Much of the information you are getting is focused on a particular plan or plans offered by a singular insurance company Though these plans may be attractive, when looking at singular company plans, you may be missing other opportunities also available to you. In addition, let us not forget the misleading information on the internet. Some may say that you will have penalties if you do not sign up for Medicare Part B or Part D when you turn 65 regardless of your current

health care coverage. This is not true. All of this confusion and distraction can be overwhelming. This is what Robert Inghram calls the MEDICARE MINEFIELD.

Original Medicare consists of two parts: Part A, which covers your hospitalization and Part B, which covers all other medical services. Your purchase of Part D is only recommended if you want to stay on JUST Original Medicare or enroll in a Medicare Supplement Plan. If you have worked 10 years during your life, there is typically no premium associated with Part A. Part B does come with a monthly premium that is determined by your income and calculated based

on the Income-Related Monthly Adjustment Amount (IRMAA) income tiers. Part D premiums are also subject to IRMAA tiers. Robert Inghram can help you decide which coverage is best for you.

Once you have enrolled in Medicare Parts A & B, there are several options available to you regarding health care coverage sponsored through private insurance carriers: Medicare Advantage Prescription Drug Plans (MAPD), Medicare Advantage Plans (MA) or Medicare Supplement Plans (MS, aka Medigap Plans). Contracted with the major carriers in Florida, Robert Inghram has access to hundreds of plan options offered through these carriers. He will assist you in determining which plan option best fits your unique needs, budget and lifestyle. Though hundreds of plan options can seem daunting, with

Robert Inghram’s expertise, these plan options will be drastically reduced. He will provide you with viable solutions unique to your circumstances. The process becomes easy and simple to understand.

The MEDICARE MINEFIELD is easily navigated by Robert Inghram. He is here to assist in understanding your options and will explain your benefits He will simplify the entire enrollment process for you. Contact Robert today for your free consultation at (727) 269-5053; email robert.d.inghram@gmail. com or though his website www.robertinghram.com.

As an independent insurance agent, Robert is here to help you in NAVIGATING THE MEDICARE MINEFIELDTM

Robert Inghram is not affiliated with or endorsed by the government or the Federal Medicare program.

Jennie

Osvanny Nodal,

Nadia Jivani,

Octavio

Jose Armijo,

Camilla Chacon, APRN

Armando Negron,

Osmani Piloto,

Al William Robaina, MD

Orlando Mieles, MD

Jorge

Cisneros,

Harry Choi,

Zubair Farooqui, MD

Clari Salgado, MD