Volume 43 • Number 14 • July 15, 2019
AT WHAT CO$T
The cost of health care for all goes well beyond dollars and cents and can have a significant impact on overall care and quality of life. Let’s lift the skirt on this issue and discuss the real impact of universal health care to each and every American.
ealth insurance is a complicated topic and few people can agree on a single “best” type of system. The United States, for example, has a combination of a privatized system and a public system. Other countries like Canada, Japan, and most European countries have universal health care, which means that all its citizens receive a basic level of coverage, though the governments of the countries can choose to run the program in a variety of ways. Each of these systems has its own benefits and drawbacks. In America, the elderly are typically covered by the government’s Medicare program, and low-income individuals are covered through the government’s Medicaid program. Most other people rely on their employer to provide health insurance, and some Americans buy their insurance on their own. The Affordable Care Act has helped to increase the number of people who receive health insurance, provided stipends to help pay the high premiums for those who can’t afford it, and has made it easier for those who have preexisting conditions to get coverage.
WHO IS GOING TO PAY FOR IT? Unfortunately, millions of Americans are still uninsured, and many more are “under insured.” The big question when it comes to health insurance is “Who is going to pay for it?” Healthcare expenses are definitely high, and the full cost of coverage is difficult to bear. This is one of the areas where countries differ on how they handle insurance for citizens. In a single-payer system, the government, and not insurance companies, pays for the costs associated with health care. By being the only organization that purchases things related to health care, proponents of this system believe that costs are more effectively kept at reasonable
basic health coverage from birth, but some citizens choose to purchase additional private insurance. This private insurance accounts for about 30 percent of the healthcare costs in Canada.
Long Wait Times Shouldn’t Be The Price We Pay For Universal Health Care
levels. Health care providers may be private companies, such as in the case of Canada, or government-managed entities, such as in the case of the United Kingdom. Both America and the Canada could be considered multi-tiered systems by some, but they are a bit different in practice. For example, only certain Americans are eligible for governmentsponsored health insurance. Those who do not qualify for Medicare or Medicaid must turn to other insurance plans and pay for them on their own or look for an employer who will cover those costs. In contrast, the Canadian system provides all citizens with
Many people are naturally worried about the amount of time it takes to see a doctor. With the introduction of the Affordable Care Act, many Americans feared that the increased number of people with insurance would mean that people would have to wait longer to see a doctor. Occasionally, people in countries with universal health care have complained that it takes much longer to get in. Of course, everyone’s experiences can vary, and the wait time for different situations depends on a lot of factors. The Fraser Institute has annually surveyed specialist physicians across Canada to estimate how long patients wait for treatment. Our latest survey found that in 2016, overall, patients were waiting 20 HEALTH CARE, continued on Page 5
CYBERCRIME IS CREATING JOBS. 3.5 MILLION ARE PREDICTED TO GO UNFILLED BY 2021.* University of Maryland University College can help prepare you with the latest skills in cybersecurity, cyber technology, cyber policy and digital forensics. Our cyber programs have a reputation for excellence, and our online classes ﬁt your life. At UMUC, you’ll learn from faculty who are leaders in the ﬁeld, gain hands-on experience and network with other students, like our award-winning cyber competition team. Plus, our dedicated veterans advisors can assist you in navigating your beneﬁts and other payment options and help you plot your academic and career paths. Study at a state university founded for working adults, and earn a respected cyber degree designed to help you meet the demand.
Undergraduate classes start August 19.
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*Source: “Cybersecurity Market Report,” Cybersecurity Ventures, May 31, 2017.
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VETERANS CORNER 2019 VA Service-Connected Disability Compensation Rates
The Veterans Choice Program
The 2019 Cost of Living Adjustment for VA disability compensation of 2.8% is the largest COLA increase since 2012. This rate increase followed rate increase of 2.0% in 2018, 0.3% in 2017, and no rate increase in 2016. The following charts below show VA Service Connected Disability Ratings, how VA disability compensation works and shows the 2018 VA Disability Pay Rates, based on the veterans disability rating and the number of dependents.
VA Disability Rating: 10% – 20% (No Dependents)
2019 VA Disability Compensation Rates are effective as of Dec. 1, 2018. Increases in VA Service-Connected Disability Rates are tied to the same Cost of Living Adjustments (COLA) provided by the Social Security Administration. These are the same rates the government uses for determining cost of living increases for Social Security recipients, military retirees, and federal civilian retirees. 2019 VA Disability Compensation Rate Increase – 2.8%. The 2019 disability compensation rate increase was the largest COLA increase since 2012. This follows another decent increase of 2.0% in 2018. The previous two increases were much smaller, coming in at 0.3% (2017), and no cost of living increase (2016).
VA Disability Rating: 30% – 60% (Dependents)
VA Disability Rating: 30% – 60% (No Dependents)
VA Disability Rating: 70% – 100% (Dependents) VA Disability Rating: 70% – 100% (No Dependents)
FOOTNOTES: A: Rates for each school child are shown separately. They are not included with any other compensation rates. All other entries on this chart reflecting a rate for children show the rate payable for children under 18 or helpless. To find the amount payable to a 70% disabled veteran with a spouse and four children, one of whom is over 18 and attending school, take the 70% rate for a veteran with a spouse and 3 children, $ 1786.71, and add the rate for one school child, $191.00. The total amount payable is $1977.71.
B: Where the veteran has a spouse who is determined to require A/A, add the figure shown as “additional for A/A spouse” to the amount shown for the proper dependency code. For example, veteran has A/A spouse and 2 minor children and is 70% disabled. Add $109.00, additional for A/A spouse, to the rate for a 70% veteran with dependency code 12, $1,668.71. The total amount payable is $1,777.71.
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The Veterans Choice Program allows you to get your VA related health care from civilian doctors in your community. The program was designed to address VA’s delays in providing medical care, giving veterans faster access to healthcare. Who Is Eligible For The Veterans Choice Program? If you are a combat veteran or were enrolled in VA healthcare prior to August 1, 2014 you may be eligible if ANY of these situations apply: • You have contacted your local VA medical facility and been told that you can’t schedule an appointment within 30 days • You live more than 40 miles from the closest VA medical facility • You must travel by air, boat or ferry to the nearest VA medical facility • You are faced with an excessive burden due to traveling to the closest VA medical facility. Some acceptable reasons include: geographic challenges, bad weather, medical conditions, or other specific factors as determined by your clinician All veterans living in Alaska & Hawaii are eligible for the program. Vermont veterans living more than 20 miles from the White River Junction VA Medical Center in that state are also automatically eligible. You should call the VA at 866-6068198 to verify your eligibility. Veterans Choice Program? The VA says that if you are eligible for the program but you live too far from a VA medical center, or there are other issues that keep you from seeing a VA doctor, you should call them at 866-6068198. They also say that if you live close to a VA medical center but cannot get in to see your doctor within 30 days due to delays at the VA, they will call you (or have their contractor call you) to set up an appointment. Either way, you don’t make your own appointment, you have to provide the name of your doctor to the VA, they will determine if you doctor participates in the program (like insurance companies do), then they will contact your doctor to set up your appointment. You also have to give the VA your insurance information so they can coordinate care. July 15, 2019 3
NFL, NBA & MLB UPDATES, STATS + MORE CLIPPER BASKETBALL
ers roster with the addition of Anthony Davis and if everything falls their way has been very smart this offseason with their moves, signing players like Rajon Rondo and Lance Stevenson to 1-year deals. The current Lakers roster the way it stands today should be enough to get them into the playoffs in the coming season, giving much needed playoff experience to their rising young stars.
be back to—or at least close to—100 percent this offseason. “I’m pretty much full-go,” he said in April, If Henry is indeed healthy this season, he’ll be the offensive X-factor the Chargers missed in 2018.
The LA Clippers are better positioned to vie for titles right away. The Lakers lacked depth even before their roster was gutted by the Pelicans from RAMS FOOTBALL the Davis deal. They have a great team this season and The Clippers, on things are finally fallthe some other ing in place for hand, managed CHARGERS FOOTBALL them. Their ofto keep much of their core intact. LeonThey are a very good team, Philip Rivers, fense has one of ard and also also also George, two of the Keenan Allen, and many others. There is the best running league’s premier two-way players, join a no mistaking backs, Todd Gurrotation that will already includes Lou they are both ley. Plus Jared Williams, the top bench scorer from the great teams Goff at quarterhistory of the league; Montrezl Harrell, loaded with back, Cooper Kupp a ferocious post presence; and also also superstars, many more. Also they also Patrick Beverley, a defense-minded The Char- have Aaron Donald on D. guard. gers managed Suppose an appearance in Super Bowl to have a dy- 53 warrants consideration for the upcomLAKERS BASKETBALL namic passing ing season. Rams have the complete team Lakers are going to have a good team attack in 2018 even without emerging tight from top-to-bottom and a coach that has in the 2019-2020 NBA Season. They end Hunter Henry, who suffered a torn set a new trend in the NFL to bring down might not end ACL in the offseason. However, Henry is the average age of the coaching staff. As up proving to a dangerous player whose presence would such, they do warrant consideration for be the team have made L.A. even more dangerous of- your NFL picks. to beat next fensively. The onerous responsibility of repeating season, but I In 2017, Henry produced 579 yards and their previous season. Making successive guarantee you four touchdowns while splitting time with trips into the Super Bowl is no mean feat; that come 2019, we will be looking at Antonio Gates. almost the exclusive territory of the New nothing short of the greatest dynasty The good news is that Henry appears to England Patriots. of LeBron James’s career. 2019 Lak-
The Greatest Baseball Players of All Time Mickey Mantle
#1 Babe Ruth Pitcher,Right fielder, Outfielder, Left fielder
#6 Willie Mays Center fielder
#11 Honus Wagner Shortstop
#7 Rogers Hornsby Manager, Second baseman
#12 Walter Johnson Pitcher
#3 Lou Gehrig First baseman
#8 Mickey Mantle Outfielder, First baseman, Center fielder
#13 Cy Young Pitcher
#4 Ted Williams Outfielder, Left fielder
#9 Hank Aaron Right fielder, Outfielder
#5 Stan Musial Outfielder, Left fielder, First baseman
#10 Roberto Clemente Right fielder
#2 Ty Cobb Outfielder, Center fielder
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#14 Joe DiMaggio Center fielder #15 Sandy Koufax Pitcher
Led by their two captains, Alex Morgan and Megan Rapinoe, USA cruised through the group stage, which they began with a tournament-record 13-0 defeat of Thailand. When tested by world-class opposition in the shape of Spain, France and England in the knockout rounds, the Americans found a way, scoring early in each match and withstanding everything their opponents had to throw at them. And when it came to the final hurdle, the USWNT lived up to their reputation, beating the Netherlands thanks to stellar performances from Rapinoe and breakthrough star Rose Lavelle.
# 1. 2. 3 4. 5.
AL East Division New York Yankees Tampa Bay Rays Boston Red Sox Toronto Blue Jays Baltimore Orioles
GP 88 91 90 94 89
W 57 52 49 34 27
L 31 39 41 57 62
# 1. 2. 3. 4. 5.
AL Central Division Minnesota Twins Cleveland Indians Chicago White Sox Kansas City Royals Detroit Tigers
GP 89 88 86 91 85
W 56 50 42 30 28
L 33 38 44 61 57
# 1. 2. 3. 4. 5.
AL West Division Houston Astros Oakland Athletics Texas Rangers Los Angeles Angels Seattle Mariners
GP 90 91 90 91 94
W 57 50 48 45 39
L 33 41 42 46 55
# 1. 2. 3. 4. 5.
NL East Division Atlanta Braves Washington Nats Philadelphia Phils New York Mets Miami Marlins
GP 91 89 90 90 88
W 54 47 47 40 33
L 37 42 43 50 55
# 1. 2. 3. 4. 5.
NL Central Division Chicago Cubs Milwaukee Brewers St.Louis Cardinals Pittsburgh Pirates Cincinnati Reds
GP 90 91 88 89 87
W 47 47 44 44 41
L 43 44 44 45 46
# 1. 2. 3. 4. 5.
NL West Division Los Angeles Dodgers Arizona Dbacks San Diego Padres Colorado Rockies San Francisco Giants
GP 92 91 90 89 89
W 60 46 45 44 41
L 32 45 45 45 48
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It was one of Hollywood’s best-kept secrets for decades until the truth came out after 60 years.
Judy Lewis — the secret love child of film stars Clark Gable and Loretta Young, who conceived her on the set of The Call of the Wild in the 1930s has died of cancer aged 76. Lewis sensationally revealed in her 1994 memoir Uncommon Knowledge that she was conceived in 1935 when Young, 22, and the married Gable, 34, were shooting the classic movie. Young, a single Catholic woman, concealed her pregnancy and placed her daughter in an orphanage at eight months. She brought her into public view at 19 months, saying she was her adopted child. Lewis recalled: “My ears stuck out, just like my father’s did. So I had plas-
tic surgery when I was seven. My surgeon had told my mother that an operation of this nature was extremely painful. “He suggested it should wait until I was older. But she insisted.” Lewis saw her father, who died in 1960, only once, when she was 15. She said of the encounter: “As he left, he gave me a kiss on my forehead, but I didn’t know he was my father. I cry when I watch his films. Why didn’t he ride up on a white horse and rescue me?”
Read more about this dirty little secret...
Uncommon Knowledge - May 1, 1994 - by Judy Lewis The daughter of Clark Gable and Loretta Young tells of growing up amid the wealth and glamour of Hollywood in its heyday, after being born illegitimate, sent to an orphanage, and reunited to her mother under the guise of adoption.
HEALTH CARE Continued from Page 2
weeks between referral to treatment Long wait times in Canada have also been observed for basic diagnostic imaging technologies that Americans take for granted, which are crucial for determining the severity of a patient’s condition. There is also considerable evidence indicating that excessive wait times lead to poorer health outcomes and in some cases, death. Dr. Brian Day, former head of the Canadian Medical Association recently noted that “delayed care often transforms an acute and potentially reversible illness or injury into a chronic, irreversible condition that involves permanent disability.” New research also suggests that wait times for medically necessary procedures may be associated with increased mortality. A recent report concluded that between 25,456 and 63,090 Canadian women may have died as a result of increased wait times between 1993 and 2009. Large as this number is, it doesn’t even begin to quantify the possibility of increased disability, poorer quality of life, and mental stress as a result of protracted wait times. The reality of Canadian health care is that it is comparatively expensive and imposes enormous costs on Canadians in the form of waiting for services, and limited access to physicians and medical technology. This isn’t something any country should consider replicating. For advertising information, call (858) 537-2280 • firstname.lastname@example.org
July 15, 2019 5
‘You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand.’ Woodrow Wilson
28th U.S. President March 4, 1913 – March 4, 1921
Ford Model T
Thomas Riley Marshall
28th U.S. Vice President March 4, 1913 – March 4, 1921
Major News Stories
• Theodore Roosevelt, the 26th President of the United States, dies in his sleep at the age of 60. • The 18th Amendment to the United
le vie “Ma The mo male” e F and
The 18th Amendment passed, later repealed.
States Constitution, authorizing Prohibition, goes into effect in the United States. • Oregon places a 1 cent per U.S. gallon tax on gasoline, becoming the first U.S. state to levy a gasoline tax.
banning alcohol. It was
Theodore Roo 1919 at the ag from his home
group of four black teens on a raft. • The Red Scare begins when Vladimir • The first NFL team for Wisconsin (the Lenin starts a revolution in Russia that Green Bay Packers) is founded by Curly changes the Russian government to Lambeau. communism. As a result, the U.S. passed • In the first major scandal in Major an act that would blacklist anyone that League Baseball, and to this day, the had been thought to be involved with worst, nine players from the Chicago communism. White Sox throw the World Series to the • The United States Congress approves the Cincinnati Reds. 19th Amendment to the United States Constitution, which would guarantee suffrage to women, and sends it to the Sports U.S. states for ratification. • Green Bay Packers established at Green • The Chicago Race Riot of 1919 begins Bay, Wisconsin when a white man threw rocks at a • Decatur Staleys established at Decatur, Illinois; in 1921 renamed to Chicago Bears • New York Pro Football League holds first play playoff game won by the Buffalo Prospects • Jack Dempsey becomes World Heavyweight Champion
1919 Rolls Royce
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• Jazz establishes Chicago as its capital. The city will become home to such jazz greats as trumpeter Louis Armstrong and pianist Jelly Roll Morton. • Charlie Chaplin, D.W. Griffith, Douglas Fairbanks, and Mary Pickford establish United Artists in an attempt to control their own work.
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. . . n e h w r e b m Reme
9 1 19
COST OF LIVING
osevelt our nation’s 26th president died in his sleep on January 6, ge of 60. He is buried in Youngs Memorial Cemetery, about a mile e.
1932 Movies • • • • • • • •
The Miracle Man Daddy-Long-Legs Madame DuBarry The Roaring Road When the Clouds Roll By Hawthorne of the U.S.A. Broken Blossoms Male and Female
BORN THIS YEAR: Jackie Robinson, Baseball Player; Nat King Cole, Jazz Singer; Desmond Doss War Hero; Eva Perón, Political Wife; Liberace, Pianist
• Income per year .................................. $1,331 • Average wage .............................................. 25¢ • New house ....................................... $5,540 • Rent ............................................................... $11 • New car ................................................... $650 • Gallon of gas .................................................... 8¢ • Gallon of milk .............................................. 36¢ • Loaf of bread ...................................................... 7¢ • First-class stamp ....................................... .03¢ • Movie ticket .................................................. 15¢
” icle Man “The Mir 3 Million. $ grosses
• Novel: The Magnificent Ambersons, by Booth Tarkington (Doubleday) • Public Service: The Milwaukee Journal
• Physics: Johannes Stark (Germany), discovery of Doppler effect in Canal rays and decomposition of spectrum lines by electric fields • Physiology or Medicine: Jules Bordet (Belgium), for discoveries in connection with immunity
1919 Pierce-Arrow Model 48 Touring
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July 15, 2019 7
16 FOODS TO EAT ON A KETOGENIC DIET Although the ketogenic diet has been called a “fad” diet, there is no denying it can be very effective for losing weight. It works by lowering levels of insulin and shifting your primary fuel source from sugar to ketones. These compounds are made from fatty acids, and your brain and other organs can burn them for energy. When your body doesn’t have carbs to burn and switches to ketones, you’re in a state called ketosis. However, unlike the Atkins and other low-carb diets, ketogenic diets don’t gradually increase their carbs. Instead, they keep carb intake very low to ensure followers stay in ketosis. Indeed, ketogenic diets typically provide less than 50 grams of total carbs per day, and often less than 30. A large analysis of 13 studies found that ketogenic diets not only boost the loss of weight and body fat, but may also reduce inflammatory markers and disease risk factors in those who are overweight or obese. In a controlled two-year study of 45 obese adults, those in the ketogenic group dropped 27.5 pounds, and lost 29 inches from their waists, on average. This was significantly more than the lowfat group, even though both groups were calorie-restricted. Moreover, even when calories aren’t intentionally restricted, ketogenic diets tend to reduce calorie intake. A recent review of several studies has suggested that this may be because ketones help suppress appetite.
Here are 16 healthy foods to eat on a ketogenic diet.
1. Seafood Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free. However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do. While these shellfish can still be included on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range. Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish: Clams: 5 grams Mussels: 7 grams Octopus: 4 grams Oysters: 4 grams Squid: 3 grams
8 July 15, 2019
Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people. In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health. Aim to consume at least two servings of seafood weekly. SUMMARY: Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s. 2. Low-Carb Vegetables Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs. Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber. Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day. The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts. Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage. What’s more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk. Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini and spaghetti squash is a natural substitute for spaghetti. SUMMARY: The net carbs in non-starchy vegetables range from 1 to 8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease. 3. Cheese Cheese is both nutritious and delicious. There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet. One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium. Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease. Cheese also contains conjugated linoleic acid, which is a fat that has
been linked to fat loss and improvements in body composition. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging. A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study. SUMMARY: Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs. 4. Avocados Avocados are incredibly healthy. 3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs. However, 7 of these are fiber, so its net carb count is only 2 grams. Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier.In addition, avocados may help improve cholesterol and triglyceride levels. In one study, when people consumed a diet high in avocados, they experienced a 22% decrease in “bad” LDL cholesterol and triglycerides and an 11% increase in “good” HDL cholesterol. SUMMARY: Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may improve heart health markers. 5. Meat and Poultry Meat and poultry are considered staple foods on a ketogenic diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc. They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet. One study in older women found that consuming a diet high in fatty meat led to HDL cholesterol levels that were 8% higher than on a low-fat, high-carb diet. It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals. SUMMARY: Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice. 6. Eggs Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs
an ideal food for a ketogenic lifestyle. In addition, eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes for up to 24 hours. It’s important to eat the entire egg, as most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health. Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. In fact, eggs appear to modify the shape of LDL in a way that reduces the risk of heart disease. SUMMARY: Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They’re also high in several nutrients and may help protect eye and heart health. 7. Coconut Oil Coconut oil has unique properties that make it well suited for a ketogenic diet.To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy. In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system. The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis. What’s more, coconut oil may help obese adults lose weight and belly fat. In one study, men who ate 2 tablespoons (30 ml) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes. For more information about how to add coconut oil to your diet, read this article. You can also shop online for coconut oil. SUMMARY: Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat. 8. Plain Greek Yogurt and Cottage Cheese Plain Greek yogurt and cottage cheese are healthy, high-protein foods.While they contain some carbs, they can still be included in a ketogenic lifestyle. 5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness. Either one makes a tasty snack on its own. However, both can also be combined with chopped
nuts, cinnamon and optional sugar-free sweetener for a quick and easy keto treat. SUMMARY: Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. Studies have shown that they help reduce appetite and promote fullness. 9. Olive Oil Olive oil provides impressive benefits for your heart. It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies. In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function. As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and healthy mayonnaise. Because it isn’t as stable as saturated fats at high temperatures, it’s best to use olive oil for low-heat cooking or add it to foods after they have been cooked. You can find olive oil online. SUMMARY: Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It’s ideal for salad dressings, mayonnaise and adding to cooked foods. 10. Nuts and Seeds Nuts and seeds are healthy, high-fat and low-carb foods. Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases. Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall. Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types. Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds. Almonds: 3 grams net carbs (6 grams carbs) Brazil nuts: 1 gram net carbs (3 grams total carbs) Cashews: 8 grams net carbs (9 grams carbs) Macadamia nuts: 2 grams net carbs (4 grams carbs) Pecans: 1 gram net carbs (4 grams carbs) Pistachios: 5 grams net carbs (8 grams carbs) Walnuts: 2 grams net carbs (4 grams carbs) Chia seeds: 1 gram net carbs (12 grams carbs) Flaxseeds: 0 grams net carbs (8 grams carbs) Pumpkin seeds: 4 grams net carbs (5 grams carbs) Sesame seeds: 3 grams net carbs (7 grams carbs) SUMMARY: Nuts and seeds are hearthealthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce. 11. Berries Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception. Berries are low in carbs and
KETO DIET, continued on Page 11
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July 15, 2019 9
Just for Laughs A Priest And A Shepard...
A priest and a shepherd from Australia participate in a TV game. After answering all the questions, there is a tie. So both are given one final assignment. It is to write a poem in three minutes, using the word “Timbuktu.” It is city in Africa. The priest returns with the fruit of his inspiration: “I was a father all my life, I had no children, had no wife, I read the bible through and through on my way to Timbuktu ... “ The poem makes a great impression, and the priest smells a sweet victory. But then comes the shepherd, with his winning masterpiece: “When Tim and I to Brisbane went We met three women cheap to rent. They were three and we were two, So I booked one and Tim Booked Two ... “
An Italian, a Scotsman, and a Chinese fellow were hired at a construction site. The foreman pointed out a huge pile of sand and told the Italian guy, “You’re in charge of sweeping.” To the Scotsman he said, “You’re in charge of shoveling.” And to the Chinese guy, “You’re in charge of supplies.” He then said, “Now, I have to leave for a little while. I expect you guys to make a dent in that there pile.” The foreman went away for a of couple hours, and, when he returned, the pile of
sand was untouched. He asked the Italian, “Why didn’t you sweep any of it?” The Italian replied, “I no hava no broom. You said to the Chinese fella that he a wasa in a charge of supplies, but he hasa disappeared and I no coulda finda him nowhere.” Then the foreman turned to the Scotsman and said, “And you, I thought I told you to shovel this pile.” The Scotsman replied, “Aye, ye did lad, boot ah couldnay get meself a shoovel! Ye left th’ Chinese gadgie in chairge of supplies, boot ah couldnay fin’ him either.” The foreman was really angry by now and stormed off toward the pile of sand to look for the Chinese guy. Just then, the Chinese guy jumped out from behind the pile of sand and yelled... “SUPPLIES!!”
A woman didn’t come home one night. The next morning she told her husband that she had slept over at a friend’s house. The man called his wife’s 10 best friends. None of them knew anything about it. A man didn’t come home 1 night. The next morning he told his wife that he had slept over at a friends house. The wife called her husband’s 10 best friends. 8 of them confirmed that he had slept over and 2 said he was still there.
An 85-year-old man was requested by his doctor for a sperm count as part of his physical exam. The doctor gave the man a jar and said, “Take this jar home and bring back a semen sample tomorrow.” The next day the 85-year-old man reappeared at the doctor’s office and gave him the jar, which was as clean and empty as on the previous day. The doctor asked, what happened and the man explained. “Well, doc, it’s like this--first I tried with my right hand, but nothing. Then I tried with my left hand, but still nothing. Then I asked my wife for help. She tried with her right hand, then with her left, still nothing. We even called up Arleen, the lady next door and she tried too, first with both hands, then an armpit, and she even
Love Changes Everything Children’s Book Nana’s Slip by Johnson Foster
ISBN# 9781524660789 Books can be purchased from: Authors House Publishing Barnes & Noble Amazon.com
10 July 15, 2019
tried squeezin’ it between her knees, but still nothing.” The doctor was shocked! “You asked your neighbor?” The old man replied, “Yep, none of us could get the jar open.
dinner and had a long conversation regarding how their marriage might work. They discussed finances, living arrangements, and so on. Finally, the old gentleman decided it was time to broach the subject of their physical relationship. “How do you feel about s*x?” he asked, rather tentatively. “I would like it infrequently “, she replied. The old gentleman sat quietly for a moment, adjusted his glasses, then leaned over towards her and whispered, “Is that one word or two?”
An older couple, who were both widowed, had been going out with each other for a long time. Urged on by their friends, they decided it was finally time to get married. Before the wedding, they went out to
Robot For Sale...
Smarter Than The Average Bear
A father buys a lie detector robot that slaps people when they lie. He decides to test it out at dinner one night. The father asks his son what he did that afternoon. The son says, “I did some homework.” The robot slaps the son.
When NASA first started sending up astronauts, they quickly discovered that ballpoint pens would not work in zero gravity. To combat the problem, NASA scientists spent a decade and $12 billion to develop a pen that writes in zero gravity, upside down, underwater, on almost any surface including glass and at temperatures ranging from below freezing to 300 C. ..... The Russians used a pencil.
Lawyer vs Vulture
Q: What is the difference between a lawyer and a vulture? A: Wings.
Q: What’s bright-eyed and bushy-tailed? A: A squirrel on crack.
The son says, “Ok, Ok, I was at a friend’s house watching movies.” Dad asks, “What movie did you watch?” Son says, “Toy Story.” The robot slaps the son. Son says, “Ok, Ok, we were watching p*rn.” Dad says, “What? At your age I didn’t even know what p*rn was.” The robot slaps the father. Mom laughs and says, “Well, he certainly is your son.” The robot slaps the mother.
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Continued from Page 8 high in fiber. In fact, raspberries and blackberries contain as much fiber as digestible carbs. These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease. Here are the carb counts for 3.5 ounces (100 grams) of some berries): Blackberries: 5 grams net carbs (10 grams carbs) Blueberries: 12 grams net carbs (14 grams carbs) Raspberries: 6 grams net carbs (12 grams carbs) Strawberries: 6 grams net carbs (8 grams carbs) SUMMARY: Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving. 12: Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving. For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn’t linked to heart disease.In fact, some studies suggest that a moderate consumption of high-fat dairy may possibly reduce the risk of heart attack and stroke. Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss. SUMMARY: Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation. 13. Shirataki Noodles Shirataki noodles are a fantastic addition to a ketogenic diet. You can find them online.They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water. In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water. Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management. Shirataki noodles come in a variety of shapes, including rice, fettuccine and linguine. They can be substituted for regular noodles in all types of recipes. SUMMARY: Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels. 14. Olives Olives provide the same health benefits as olive oil, only in solid form. Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage. In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure. Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low. A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size. SUMMARY: Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce. 15. Unsweetened Coffee and Tea Coffee and tea are incredibly healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may improve your physical performance, alertness and mood. What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee and tea intakes have the lowest risk of developing diabetes.Adding heavy cream to coffee or tea is fine, but stay away from “light” coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings. SUMMARY: Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes. 16. Dark Chocolate and Cocoa Powder Dark chocolate and cocoa are delicious sources of antioxidants. In fact, cocoa has been called a “super fruit,” because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai. Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more. One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. The same amount of 70–85% dark chocolate contains up to 10 grams of net carbs. You can find dark chocolate and cocoa online. SUMMARY: Dark chocolate contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.
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PUZZLES ACROSS 1. F F F F 5. Saying 10. Mats of grass 14. Need a bath badly 15. Spoofs 16. Wicked 17. A supplementary part 19. Start over 20. Foot digit 21. Lubricated 22. Fortuneteller’s card 23. Hospital attendant 25. Attune 27. Baboon 28. Awards 31. Central points 34. Japanese wrestlers 35. Type of whiskey 36. French for “We” 37. Clan emblem 38. Existed 39. Barley bristle 40. Taxonomic group 41. Center 42. Flannels 44. Big wine holder 45. A valley (British) 46. A small house 50. Scrawny one 52. Angry 54. Tall hill 55. Equal 56. Blushing 58. Applications 59. Venomous snake 60. ___ vera 61. Feudal worker 62. Utilizers 63. Costly
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The rules to play Sudoku are quite simple. Fill in the blanks so that each row, each column, and each of the nine 3x3 grids contain one instance of each of the number 1 through 9. DOWN 1. Muse of love poetry 2. Stench 3. Celebrated 4. Calypso offshoot 5. For some time 6. Indistinctly 7. Away from the wind 8. French policemen 9. Eastern Standard Time 10. Angel 11. Overly fatigued 12. Prank
13. Notch 18. Marine ___ 22. Faucets 24. Dines 26. Bad end 28. Ballet skirts 29. Visual organs 30. Dispatched 31. Chew 32. Hawkeye State 33. Sunblock 34. Musical birds 37. Squad 38. A mooring post
40. Hot rum drink 41. Married partners 43. Raspy 44. They cast ballots 46. A heavy wooden pole 47. Poplar tree 48. Columbus’s birthplace 49. Go in 50. Disgorge 51. To tax or access 53. Boorish 56. French for “Water” 57. Knave
This week’s solutions:
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