Tulsa World Supplement, Sunday, January 22, 2017
It’s Time to Make Better Choices
great tips on nutrition and exercise Details insiDe
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S2 Sunday, January 22, 2017
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SIMPLY DELICIOUS
Natural Grocers talked to a panel of the company’s category managers, nutrition experts and editorial staff to learn which trends to expect in nutrition. Jonathan Clinthorne, manager of Scientific Affairs and Nutrition Education for Natural Grocers by Vitamin Cottage, shares 4 top nutrition trends they expect to see this year.
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2 Grass-fed dairy
When cows are grazed responsibly on managed pasture, it improves the soil quality, helps the ground retain water, and even has the potential to pull carbon dioxide out of the atmosphere and sequester it in the soil where it belongs. This form of agriculture is better for the environment, and recent studies show that it actually makes a more nutritious dairy product. Dairy from grass-fed cows has been shown to have higher levels of vitamin E and iron, increased amounts of the beneficial omega-3 fatty acids and more conjugated linoleic acid, a fatty acid that has been shown to support lean muscle development. Because these types of products are better for the animals, better for the environment and better for human health, Natural Grocers will only sell dairy products from pasture-based animals.
3
Turmeric
Turmeric is one of the most extensively studied and researched foods in the natural products realm. Thousands of studies have shown that bioactive compounds in turmeric, known as curcuminoids, are fully capable of modulating inflammatory pathways and support various aspects of health. For this reason, turmeric, also known as the “golden spice,” is quickly becoming well-known as an incredibly powerful superfood. It’s not only sold as a dietary supplement, but also is being incorporated into drinks and tonics and even used to color foods such as macaroni. Turmeric tends to have low bioavailability (it’s poorly absorbed and quickly eliminated from the body), so many companies are creating new forms of turmeric that enhance its bioavailability.
Zoodles
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Zoodles, the fun name given to zucchini noodles, are made using a spiralizer to create long ribbons from the zucchini that can then be substituted for noodles in your favorite pasta dishes. Not only can you spiralize zucchini into noodles, but a wide range of other vegetables spiralize well, too. Some of my favorite “noodles” to make are: sweet potato noodles, daikon radish noodles, beet noodles and jicama noodles. When you replace high-calorie pasta with nutrient-dense vegetable noodles, you can dramatically increase the nutritional quality of your meal. Furthermore, spiralizing vegetables into noodles can also get you to try new vegetables, such as daikon radish, that you would normally not know how to prepare. From Pad Thai to spaghetti and meatballs, these dishes are versatile and delicious.
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Fat phobia is ending
Low-fat diets have been slowly falling out of favor with consumers, nutritionists and other health professionals. This newfound appreciation for including healthy fats in the diet is likely related to the idea that excessive sugar consumption, rather than fat intake, is likely to blame for America’s health problems. This concept is supported by recent large-scale scientific studies showing no clear association between saturated fat intake and the risk of heart disease. You can now buy potato chips cooked in coconut or avocado oil; grass-fed beef, butter and cheese; and even mayonnaise made with olive oil. Even better, this trend has the potential to increase Americans’ intake of fat-soluble vitamins like vitamins A and E, which are vitamins frequently missing from the American diet.
Tulsa-area elementary students from first through fifth grades are invited to enter the 2017 Don’t Bug Me Poster Design Contest. Winners will be selected in two categories: 1st-3rd grade and 4th-5th grade; each winner will receive a tablet. Poster drawings will be accepted through Friday, March 24. Visit tulsaworld.com/weekend/contests for more details. In the meantime, enjoy coloring the winning 2016 poster selected by Tulsa World (below).
Don’t Bug Me Sponsored By Hillcrest and the Tulsa Health Department Art by 2015/2016 Don’t Bug Me Tulsa World Poster Contest Winner Payton Farris, 4th-5th Grade
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Sunday, January 22, 2017 S3
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S4 Sunday, January 22, 2017
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ZEST FOR CYCLING
B
ored with your exercise routine? Are you looking for something else? We all know that the best form of exercise is to do something you enjoy. You end up getting all the health benefits while having some fun. Jonah Panther, manager of Tom’s Bicycles at 6861 S. Peoria Ave., shares some benefits of cycling:
1. It’s a great, low-impact — therefore, low risk of injury — way to get a good aerobic workout. 2. Cycling is a very social sport. It’s a great way to get out and meet new people or spend time with old friends. 3. You can make it as strenuous or relaxing as you want it to be. It’s a great way to get out and take a “stroll through the park.” Or, you can push your limits and ride faster and farther all the time. 4. Cycling is a great
way to lose weight.
Replenish electrolytes through food, water Most of us know that we need to drink lots of water to rehydrate after a workout. It’s just as important to replace electrolytes lost during exercise. Our muscles are reliant on electrolytes. The best way to do this is not to resort to sugary sports drinks. Opt for nutrient-rich fruits, vegetables, dairy and whole grains to replace minerals lost during a strenuous sweat. Milk and yogurt are excellent sources of the electrolyte calcium. Both make a great post workout snack to replenish electrolytes and boost protein intake. For potassium, consider bananas, sweet potatoes, spinach, watermelon, avocados and apples. Bananas are also a good source of the mineral magnesium as are almonds, cashews, sunflower seeds and oatmeal.
5. It will make
you stronger and more flexible.
6. Cycling also is a great, inexpensive form of transportation. You are the only fuel needed. Bikes are much cheaper than cars to buy and maintain, and you don’t need insurance. 7. This is a sport almost anyone can do. Bikes are even available with electric-assist motors to help when the rider gets worn out. 8. Cycling is a great way to get out and see places that you may never see otherwise. There are many beautiful backroad locations that are rarely traveled except by bike for most people. Remember riding your bike when you were a child? What freedom you experienced as you enjoyed being outdoors! What’s stopping you from returning to the joys of cycling?
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Sunday, January 22, 2017 S5
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More than a best friend The benefits of owning a pet
O
wning a pet is a lot of responsibility, but anyone who has opened their hearts to an animal knows that they receive much more in return. Robbie Hicks, president of Southern Agriculture, shares a few of the benefits that come from owning a pet.
Companionship
You know the saying “a dog is a man’s best friend.” Well, no matter what type of animal you adopt, you are sure to have a buddy for life. They provide unconditional love and show us how to live in the present. Who else is as happy to see you at the end of a long day?
Exercise
Pets are active creatures and are in need of exercise. Having a pet can help motivate you to exercise more. Most dogs need to be walked twice a day. That is motivation for you to get exercise alongside them. This increased physical activity can improve your health and combat depression.
YOUR HEALTH | HELPING OTHERS
Donating Blood
Social connectedness
Animals are able to go beyond social barriers. Taking your dog on a walk or to a dog park can help you meet other people. Animals can be an instant icebreaker. Dogs typically know no strangers, and people are more apt to connect with an animal than a person they don’t know.
Learning how to be responsible
Having a pet helps teach children some responsibility. Pets require daily feeding, exercise and affection, as well as grooming and potty time. In addition, caring for a pet requires compassion and empathy. This teaches kids to be kind and take care of others’ needs. It also teaches children how to respect others.
Therapeutic
Studies show that pets can lower your blood pressure and heart rate, reduce stress and boost immunity. They can also ease grief and loneliness.
Prevent food poisoning at home Food poisoning is no laughing matter. The symptoms are similar to the stomach flu, but they can be much worse in some cases. Here are tips for food handling at home to minimize the dangers: • After handling raw meat, be sure to wash your hands and clean utensils, surfaces and any dishware used. • Wash fruits, vegetables and other foods before eating them. • Cook meat to its required internal temperature, using a meat thermometer. • Never eat food that has been sitting out for more than 2 hours. • Serve hot foods hot and cold foods cold. • Refrigerate leftovers and eat them within a few days.
Visit livewelloklahoma.com for these and more articles on healthy living.
Donating blood is a simple and safe procedure, and even people as young as 17 can donate.
P
eople donate blood for many reasons. Maybe they are returning the favor after a friend or family member received blood. Perhaps they do it for the health benefits. No matter the thinking, everyone can agree that blood donations are critical to our healthcare system.
The Benefits
There are actual benefits to donating blood besides feelings of goodwill. Before a donation, blood donors receive a mini-physical that comes with a full report. According to the Red Cross, these aspects are reviewed during these checks: • pulse; • blood pressure; • body temperature; and • hemoglobin. Why is this such a great benefit? During this check, it’s possible that blood donation professionals may find underlying health issues. You could be alerted to something you didn’t know about and prompted to follow-up with your physician for next steps.
The Process
The process of blood donation has
been refined and improved over the years. There are different kinds of blood donation, and depending on what you are participating in, you will be given information on all of the related processes. According to the Red Cross, these are the basic requirements for donors to participate: • Be in good general health and feeling well; • Be at least 17 years old in most states, or 16 years old with parental consent if allowed by state; and • Weigh at least 110 pounds. (Additional weight requirements apply for donors 18 and younger.) Thinking of donating? The Red Cross recommends the following steps: • Have a light meal and plenty to drink; • Bring your donor card, driver’s license or two other forms of identification; • Bring the names of medications you are taking; • Wear a comfortable top that can be rolled up easily; and • Bring a support person if you feel a little apprehensive.
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Sunday, January 22, 2017 S7
First rule in exercise:
MAKE IT
FUN!
Starting an exercise program is easy. Staying with it — not so much. Don’t be a statistic! Twenty-five percent of people who start an exercise program quit the first week. Another 25 percent quit within the first six months.
L
et’s face it, exercise is typically not on the top of our priority list and is sometimes seen as a dreaded chore. Confusion about where to start and what to do can be a little daunting. The old misconception of “no pain no gain” is not realistic anymore. If people push themselves too hard and too fast they will most likely hit a wall or even get hurt and will become discouraged. I recommend making exercise fun again! Don’t worry about trying to get in the best workout in 30 minutes to an hour, but look at it as an activity that permeates your day and seeps into your daily activities. Even a five- or 10-minute brisk walk can help boost your energy and help you become more productive.
Recently I received my very first fitness tracker for Christmas. It is so much fun to join challenges with your friends! Being realistic, I set my goal to 8,000 steps a day, knowing that I am at my desk much of my day. I set up reminders on my fitness tracker for 10 minutes before every hour change to remind me to get up and move. Even if you don’t have a fitness tracker, have challenges with your family, kids, etc. Fun challenges might be seeing who can do the most jumping jacks, pushups or sit-ups in one minute or who can jump rope the longest. You don’t need heavy equipment or have to join a gym to incorporate an exercise routine in your life. Just use the best piece of equipment available: you! Take the chore out of it, and have fun again! Small
Maintaining mental health during cancer treatment A cancer diagnosis can prove challenging to anyone’s state of mind, often eliciting feelings of anxiety, sadness, grief and frustration. Treatment regimens may also impact patients’ ability to maintain their daily routines, which may increase their risk of depression. But depression doesn’t have to go hand in hand with a cancer diagnosis. There are ways to lower your risk. Cancer Treatment Centers of America in Tulsa provides these tips on how to help maintain your mental well-being during your cancer journey. Integrative therapies may prove especially beneficial in caring for the whole person — mind, body and spirit — by helping patients deal with the side effects of treatment and improve their overall quality of life.
What is integrative care?
A number of supportive therapies are available to cancer patients as part of the integrative care model. Patients may benefit from laughter therapy, pet therapy, music therapy and spiritual counseling, and they often find that one option works better than another. Cancer and mental health are deeply personal, and the experience is individual for every person. Dr. David Wakefield, a psychologist at the Tulsa hospital, says he has seen firsthand the benefits of treating the whole person, not just the disease. “The mind, body and spirit have a reciprocal relationship, and each affects the other. What we believe in our hearts and minds affects our immune system, and our immune system is our body’s defense against illness,” he says. “Our healing system responds positively to an optimistic attitude and beneficial emotions like love, hope, joy and laughter, and negatively to emotions like hate, loneliness and hopelessness.” Mind-body medicine helps address emotions and assists patients in developing resiliency skills.
Dealing with anxiety
Anxiety is the most frequent emotion that cancer patients face. Anxiety is future-oriented and often makes patients worry about the next test result or whether their treatment is working. On the other hand, depression usually develops over events that have happened in the past. The key, Dr. Wakefield says,
is to try to avoid focusing on things you can’t control. “I believe it helps to live in the present,” he explains. “Live in the present moment, and you will have less anxiety and depression.” Positive distractions help. Many of us fall into psychological ditches that bring us down. We can learn ways to get out of the rut and back on the highway of life, especially with tools used in the field of mind-body medicine. “Our perspective becomes our reality,” says Dr. Wakefield. “How we use our mind is up to us. We can use it as a tool to help us, or a tool to lead us down a negative path.”
Facing fatigue
When patients experience fatigue during treatment, it may interfere with their routines, which may increase the risk of depression. The American Cancer Society estimates that 40 percent to 90 percent of cancer patients struggle with fatigue. Many report continued fatigue for months, even years, after completing active treatment. “There is overlap between fatigue and depression. One symptom of depression is a lack of energy,” says Dr. Wakefield, adding that when he sees cancer patients, he makes sure to assess how much fatigue is caused by cancer or treatment and how much is caused by depression. Exercise may be a powerful tool to counteract cancer-related fatigue. Dr. Wakefield suggests spending 20-30 minutes every other day on an activity you enjoy. “The goal of exercising is to get your heart rate up to 1.5 times what your resting heart rate is,” he says. Other ways to help combat fatigue caused by cancer or its treatment include: • Getting plenty of rest; • Asking for help with daily chores when needed. • Making sure you are properly hydrated. • Prioritizing your day and completing tasks only when you have enough energy to do so. • Getting a physical checkup to determine if you have other health conditions that can cause fatigue. Learn more about how integrative care and mind-body medicine can help you maintain mental health during your cancer journey at cancercenter. com/tulsa.
changes make a big impact over time. Every minute adds up throughout the day. Keep in mind that in those minutes make sure to get your heart rate slightly elevated to a point that you can take a few breaths while talking and aren’t completely winded or gasping for air; that might be too strenuous. Walk with a purpose, as if you are on a new mission to achieve a new you. Throw away the scale and focus on how you feel, and the inches will start to come off. Lifestyle change is not a quick fix to see overnight results; it takes time to build healthy habits. Slow and steady wins the race! Mo Smith-CPT, exercise specialist, The Center for Bariatrics at Bailey Medical Center
S8 Sunday, January 22, 2017
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