THE PEABODY ADVOCATE - Friday, August 4, 2017
THE NUTRITIONIST CORNER By Anna Tourkakis NUTRITIONIST
Wake up to Breakfast ANNA TOURKAKIS
e have all heard that “breakfast is the most important meal of the day” and studies suggest there is truth to that claim. Making breakfast a priority every morning is well worth the effort. And it’s simpler than you think. While we sleep the body uses its stored energy as it goes into a fasting state. Breakfast is our chance to replenish nutrients after a night’s sleep and kick start the metabolism (metabolism refers to all the chemical processes by which nutrients are used to support life). National Health And Nutrition Surveys have identified specific nutrients many of us do not get enough of: vitamin A, D, E and C, as well as folate, calcium, magnesium, fiber and potassium. A breakfast consisting of wholesome food can help us get more of these vital nutrients. Breakfast does not need to be eaten immediately after arising. The ideal time to consume breakfast is up to two hours after waking. Take five to ten minutes in the morning and enjoy a healthy breakfast and be ready for the day ahead. If time is tight, take breakfast on the road, or prepare it the night before. Pick up a healthy option low on fat, sugar and salt if eating outside the home. Choosing nutrient rich foods is key.
Tips for choosing healthy options: An adequate breakfast should be made from at least three food groups. Fruits, vegetables, grains, proteins and dairy all have their place at the breakfast table as long as they are from healthy food sources. Here are some examples.
gies, made the night before - Overnight oatmeal – combine all ingredients in a slow cooker and plug in right before going to bed and wake up to hearty warm oatmeal - Poached egg and English muffin sandwich with avocado, made the night before. A nutrient rich breakfast
Poached egg on English muffin with avocado and hearty oatmeal with apples are just two ideas of breakfast meals that can be prepared ahead to give your day a nutritious edge.
- a bowl of low sugar cereal (not more that 6 g per serving) with milk and sprinkled with dried fruits and nuts. - English muffin with chunky peanut butter - Two egg omelet with veg-
gives your body and your day a healthy edge by supplying nutrients for staying healthy and energy to get the most from your day’s work. Wake up to breakfast and energize your day.
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Anna Tourkakis is a nutritionist, author and founder of Eating From Within Nutrition. She provides nutrition advisory services and healthy eating programs to companies and individuals to help clients manage health conditions and maintain healthy eating lifestyles. Anna can be reached at firstname.lastname@example.org T. 781 334-8752; www.eatingfromwithin.com
Cottrell of FL, and he leaves 9 grandchildren. Urn burial in Lakeside Cemetery, Wakefield with Military Honors on Thursday, August 3. Please visit www.ccbfuneral.com for online obituary or sign condolences.
William Burke Age 86, of Peabody, beloved husband of the late Ella (Darrah) Berra, died on July 1, 2017, was former Project Manager with Raytheon. Father of John Berra, Jr. of Peabody, Jeannine Colella of Danvers, Kathleen Reddish of Hanover, Deborah Welch of Peabody, and the late Susan
Dear Savvy Senior, I’m worried about my 72-year-old mother who has been taking the opioid medication Vicodin for her hip and back pain for more than a year. I fear she’s becoming addicted to the drug but I don’t know what to do. Concerned Daughter Dear Concerned, The opioid epidemic is a national problem that is hitting people of all ages, including millions of older Americans. Here’s what you should know and do to help your mother.
OBITUA R IE S John E. Berra, Sr.
Finding Help for Seniors Addicted to Opioids
Of Peabody, formerly of Medford, August 1st. Be loved husband of the late Thelma P. (Church) Burke. Father of William Burke Jr. and his wife Cynthia of Sandwich, Deborah Ketola and her husband Norman of Marblehead, John J. Burke and his wife Barbara of Londonderry, NH and Karen Hill and her husband Finian of Needham. Grandfa-
ther of Caitlin, Colleen, Joshua, William, Carolina, Ryan, Kristen, Kelly, Candace, Tara, Emily and Nicole. Greatgrandfather of Joseph and Dallas. Brother of Margaret Burke Ebeneau of Little Ferry, NJ and the late Henry, Jack, Emmett and Raymond Burke, Eleanor Diaczok and Katherine Roe. William was born and raised in New Jersey. He served his country honorably as a member of the United States Navy. He moved to Medford in 1952 and became a resident of Brooksby Village in Peabody in 2004. For many years, he worked as a Letter Carrier for the United States Postal Service in Arlington. He
OBITUARIES | SEE PAGE 13
The Cause The main reason opioid addiction has become such a problem for people over age 50 is because over the past two decades, opioids have become a commonly prescribed (and often overprescribed) medication by doctors for all different types of pain like arthritis, cancer, neurological diseases and other illnesses that become more common in later life. Nearly one-third of all Medicare patients – almost 12 million people – were prescribed opioid painkillers by their physicians in 2015. That same year, 2.7 million Americans over age 50 abused painkillers. Taken as directed, opioids can manage pain effectively when used for a short amount of time. But with long-term use, people need to be screened and monitored because around 5 percent of those treated will develop an addiction disorder and abuse the drugs. Signs of Addiction Your mother may be addicted to opioids if she can’t stop herself from taking the drug, and her tolerance continues to go up. She may also be addicted if she keeps using opioids without her doctor’s consent, even if it’s causing her problems with her health, money, family or friends. If you think your mom’s addicted, ask her to see a doctor for an evaluation. Go to the family or prescribing physician, or find a specialist through the American Society of Addiction Medicine (see ASAM.org) or the American Academy of Addiction Psychiatry (AAAP.org). It’s also important to be positive and encouraging. Addiction is a medical matter, not a character flaw. Repeated use of opioids actually changes the brain. Treatments Treatment for opioid addiction is different for each person, but the main goal is to help your mom stop using the drug and avoid using it again in the future. To help her stop using the drug, her doctor can prescribe certain medicines to help relieve her withdrawal symptoms and control her cravings. These medicines include methadone (often used to treat heroin addiction), buprenorphine, and naltrexone. After detox, behavioral treatments such as individual counseling, group or family counseling, and cognitive therapy can help her learn how to manage depression, avoid the drug, deal with cravings, and heal damaged relationships. For assistance, call the Substance Abuse and Mental Health Services Administration confidential help line at 800662-4357, or see SAMHSA.gov. They can connect you with treatment services in your state that can help your mom. Also, if you find that your mom has a doctor who prescribes opioids in excess or without legitimate reason, you should report him or her to your state medical board, which licenses physicians. For contact information visit FSMB.org. Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior.org. Jim Miller is a contributor to the NBC Today show and author of “The Savvy Senior” book.