Health & Wellness March 2020 - Zone Ten

Health & Wellness MARCH 2020 SUPPLEMENT

Why Annual Checkups Are So Important What Is Mindful Snacking Better Off Exercising At A Gym EDITION TEN: SERVING BABYLON & WEST ISLIP

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H&W MARCH 2020

HEALTH & WELLNESS

CONTENTS

6

08 Why Annual Checkups Are

So Important

Nutritious diets and routine exercise are two hallmarks of a healthy lifestyle.

14 What Is Mindful Snacking?

Are the foods people eat

between meals worthy of more careful attention?

22 Better Off Exercising

At A Gym

People who exercise at

home tend to work out alone. In so doing, they may be removing a potentially strong motivator that could keep them exercising.

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Why annual checkups are so important

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utritious diets and routine exercise are two hallmarks of a healthy lifestyle. Combining the two can lower people’s risk for various diseases and contribute to a high quality of life. But food and physical activity are not the only things people should do to improve their chances of living long, healthy lives.

Preventive care is important. One of the most effective principles of preventive care is to schedule an annual checkup with a physician.

According to the Centers for

Disease Control and Prevention, routine health exams and tests can find problems before they start.

During annual check-ups, doctors may notice some red flags, such as high cholesterol, that men and women won’t detect on their own.

These warning signs could be increasing people’s risk for disease and/or discomfort. Many of these red flags are undetectable without proper screenings, which is why annual checkups are integral to maintaining one’s health.

Annual checkups also serve as a great time for adults to be screened for certain cancers. The American Cancer Society notes that cancer screenings are used to find cancer before a person develops symptoms. That’s a vital benefit of annual checkups, as cancers caught in their early stages are more easily treated. In addition, catching cancer before it has metastasized greatly improves patients’ prognosis.

Another reason to schedule annual checkups is that they make perfect opportunities for patients to discuss their family histories with their physicians. This is especially

important for adults over 40, as age and family history are significant risk factors for a host of conditions and diseases. Men and women concerned about conditions and diseases that their family members have had can discuss those concerns with their physicians during their annual checkups.

Physicians can then recommend ways for patients to balance their

risk, calming patients’ concerns and giving them a road map to reduce their risk for conditions and diseases that seem to run in their families.

Annual checkups are as vital a component of a healthy lifestyle as nutritious diets and routine exercise.

By scheduling annual checkups with their physicians, adults can closely monitor their overall health and potentially uncover issues before they escalate into major health risks.

The rise of telehealth services

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etting sick once meant traveling to a physician’s office only to sit in a waiting room with fellow under-the-weather individuals.

Few if any people like leaving home when they’re feeling ill, and thanks to technology, many no longer need to do so.

Telehealth services, which the Massachusetts Medical Society defines as the delivery and facilitation of health and health-related services including medical care, provider and patient education, health information services, and self-care via telecommunications and digital communication technologies, are revolutionizing the healthcare industry. In many instances, patients need not leave the comfort of their beds or sofas to be diagnosed and treated. The Office of the National Coordinator for Health Information Technology says telehealth, which is a broader scope of remote healthcare services than telemedicine, can utilize everything from videoconferencing, the internet, store-and-forward imaging, streaming media, and terrestrial and wireless phone communications.

Many providers and insurance companies now offer some method of telehealth services. Consider some of these statistics.

• The American Telemedicine Association says more than one-half of all hospitals in the United States have a telehealth program.

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• Forty-eight states require payers to cover telehealth, says the Center for Connected Health Policy.

• BBC Research indicates that telehealth makes up roughly one-quarter of the healthcare-related technology market.

• The American Medical Association says nearly 75 percent of all doctor, urgent care and emergency room visits could be handled safely and effectively over the phone or via video.

• Beckers Hospital Review says 82 percent of millennial patients surveyed would rather have a telemedicine visit than an in-person consultation.

• Around seven million people use telehealth services across the globe, according to eVisit.

Telehealth can connect rural providers and their patients to services at other sites and promote patient-centered health care. With a shortage of some medical specialities in rural areas, telehealth can play an important role in ensuring all patients get access to care they need. But the benefits do not only extend to rural patients. Individuals who are elderly and/or those who have mobility issues and cannot travel easily can benefit from telehealth services. Furthermore, any patient with a rare condition may no longer have to travel long distances to consult with specialists in that field.

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Sick? Telehealth services enable patients to connect with providers to get the care they need without leaving home. smartphones, tablets or laptops can make it easy for people to monitor their health. These apps can enable patients to do things like track health measurements, share information with clinicians, manage chronic illnesses, and set medication or appointment reminders. Patients also can communicate with providers to get health information through patient portals or to refill prescriptions effortlessly.

Telehealth is changing the face of medicine and utilizing technology in unique ways.

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The relationship between the Mediterranean diet and mental health

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utritious diets have long been touted as essential components of healthy lifestyles. Many people have a tendency to view diet as something that’s purely physical, associating the foods they eat with how they look and how much energy they have. While accurate, it doesn’t paint the full picture of just how big and positive an impact healthy diets can have on overall health. In regard to healthy diets, it’s hard to dispute the effectiveness of the Mediterranean diet.

The Mediterranean diet focuses on plant-based foods and, as a result, includes lots of fruits, vegetables, legumes, nuts, and olive oil. The diet is so healthy that the World Health Organization even recognizes it as a healthy, sustainable dietary pattern.

Long touted for its ability to promote heart health and reduce risk for heart disease, which the WHO notes is the number one cause of death across the globe, the Mediterranean diet has also been found to protect

against cancer and type 2 diabetes.

Each of those benefits makes the Mediterranean diet worthy of consideration at the very least, but the benefits of this approach to eating don’t stop there. In fact, people unfamiliar with the Mediterranean diet, or even those who subscribe to it, may not realize that the diet can have a positive effect on mental wellness.

A recent study published in the scientific journal Aging Research Reviews found that strong adherence to the Mediterranean diet was associated with a 40 percent reduced risk for cognitive impairment. Another study from researchers in Spain found that older adults who supplemented their Mediterranean diets with extra olive oil or nuts had superior cognitive function, including better memory and thinking skills, than those who ate low-fat diets. Reasoning, attention and language were better among the former group as well.

In addition to improving cognitive

function, the Mediterranean diet also may improve mental wellness by reducing adherents’ risk of developing depression. A recent study published in the Journal of Nutrition, Health and Aging found that people who followed the Mediterranean diet most closely

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were nearly 99 percent less likely to develop depression that those who followed the diet the least closely.

While diet is often thought of in physical terms, the Mediterranean diet can benefit mental wellness while also helping people maintain healthy weights.

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The benefits of working with personal trainers

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oals can be a motivating force that help people realize their full potential. When it comes to personal fitness, goals are often an essential component of getting healthy.

Achieving fitness-related goals is not always so easy. A 2018 survey from Cision and Varo Money found that 45 percent of respondents resolved to lose weight or get in shape in 2018. Many of those people made those efforts part of their New Year’s resolutions, which various studies have found have a high failure rate. In fact, one 2015 report from U.S. News indicated that 80 percent of New Year’s resolutions don’t survive to see the second week of February.

Fortunately, there are ways to clear the hurdles required to make significant lifestyle changes, particularly those associated with physical fitness. Whether they’re looking to lose weight, improve their overall health and/or simply hoping to look better in the mirror, many people find working with personal trainers is a good way to get on track and stay on track. People on the fence about hiring personal trainers can consider these benefits to working with these highly trained fitness professionals.

• Knowledge: Gyms often require their personal trainers to earn their personal training certifications, and many universities now even partner with specific certification programs so people who want to become personal trainers can earn both their degrees and their certifications.

Knowledgeable, certified personal trainers can help their clients tailor their workouts around clients’ individual goals. After meeting with a client and learning about the client’s goals, trainers can design workout

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regimens specific to the individual.

That personalization is not possible for people who design their workout regimens around generalized advice they find online or elsewhere.

• Motivation: Personal trainers also can provide the motivation their clients need to keep going. That’s valuable for anyone, but especially for people new to exercise of those who haven’t been physically active for some time. Trainers can motivate clients to finish sets when weightlifting, but also track clients’ progress between workouts.

When delivered by a trained fitness professional, such progress reports can motivate people to keep working, especially during those times when they might be questioning their commitments to exercising.

• Variety: Many people quit working out due to something often referred to as “exercise boredom.” That’s the boredom that can set it when people perform the same exercise routine for weeks, months or even years at a time. Personal trainers can use their experience to create exercise regimens that change often enough to prevent exercise boredom from settling in.

• Avoid injury: Perhaps the biggest benefit to working with a personal trainer is that doing so can reduce risk for injury. Personal trainers know the appropriate ways to use exercise machines and watch their clients closely to ensure their form is always correct during a workout. Poor form or misuse of machines can lead to injuries that can quickly derail fitness goals.

Personal trainers can be invaluable assets for people looking to get or stay healthy.

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Did you know?

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ugar is a naturally occurring component in many healthy foods, including fruit. But people looking to eat healthy should be wary of foods that contain added sugars, which can pose a significant threat to long-term health. According to the Harvard Medical School, added sugars are not currently listed on Nutrition Facts labels (though the Mayo Clinic expects that to change in the future). That can make it hard to spot foods that contain substantial amounts of added sugars. However, the HMS recommends looking at the ingredients listings on food labels and keeping an eye out for words ending in “ose.”

The Mayo Clinic notes that fructose, dextrose, glucose, and maltose are the chemical names for various types of sugar. These ingredients can serve as a red flag that a product contains added sugars that can be detrimental to your overall health. In addition to words ending in “ose,” shoppers can scan ingredients listings for other common types of added sugars, including cane juice, cane syrup, corn sweeteners, high-fructose corn syrup, fruit juice concentrate and nectars, honey, malt or maple syrup, and molasses.

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The Mayo Clinic says napping can be a way to catch up on sleep lost during the night or if a person is feeling sleep-deprived. It also may be a way to relax, increase alertness and improve mood.

Naps should take place before 3 p.m. and not exceed 20 minutes. The longer and later one naps, the greater the potential it will interfere with nighttime sleeping or backfire and cause daytime grogginess.

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The relationship between eating and exercise

What is mindful snacking?

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any people give little thought to the snacks that take up space on their pantry shelves. But are the foods people eat between meals worthy of more careful attention? Those who subscribe to mindful snacking would suggest they are.

According to the International Food Information Council Foundation, mindful eating focuses on slowing down and tuning into the sensations of eating. One of the goals of mindful eating is to prevent unhealthy behaviors associated with food and eating. One such behavior is binge eating, which can have long-term negative consequences.

The National Eating Disorders Association notes that as many as two-thirds of people diagnosed with binge eating disorder, or BED, are clinically obese.

Mindful eating can benefit anyone, including people who are maintaining healthy weights and not considered to be at risk of developing eating disorders. One of the questions people may have about mindful eating, and mindful snacking in particular, is how they can slow down and tune into the sensations of eating when they snack. Working professionals tend to snack at the office, where it’s not always so easy to slow down and tune in to the foods we eat. In addition, availability may dictate what people eat while away from home, which can lead to people eating unhealthy foods because that’s all that is available.

While there’s no denying mindful snacking can be difficult, the IFICF

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offers these tips to help people slow down and tune in during snack time.

Assess your hunger. Learning to assess their hunger can help people distinguish hunger from boredom. The IFICF recommends using a hunger scale of one to 10, with one being very hungry and 10 representing feelings of being stuffed. If you determine your hunger is a four or below, then consider a snack. Anything higher than a four, you might just be bored. When snacking, periodically pause to reassess your hunger and determine if you’re satisfied. This reassessment can help you avoid overeating.

Reduce distractions. Distractions can make it hard for people to recognize how much they have eaten. Avoid snacking while watching television or using your smartphone, so you don’t accidentally overeat.

Take small bites. Large bites also can make it easier to overeat. Small bites, such as one whole grain chip at a time instead of a handful with each bite, can reduce the likelihood of overeating.

Let your senses savor your snacks. Using all of your senses when snacking can force you to slow down and notice flavors and aromas you might otherwise never recognize. A more mindful approach to snacking can help people better appreciate their food and may help them avoid overeating. Learn more about mindful eating at www. foodinsight.org.

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D

iet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected.

According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time.

Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout, but what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.

The American Heart Association and the ACSM recommend hydrating with water prior to working out.

The ACSM recommends drinking between two and three cups of water two to three hours before exercising.

Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. It’s also important to continue hydrating during a workout, as the ACSM recommends drinking between 1⁄2 and one cup of water every 15 to 20 minutes during a workout (amounts can be adjusted

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based on variables such as the weather and individuals’ body sizes).

After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session.

Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates, such as whole-grain cereals, wholewheat toast or low-fat or fat-free yogurt, two hours before exercising.

Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need during a workout, so it’s best to stick with foods that the body can digest more quickly.

The Mayo Clinic notes that it’s also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out.

The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post-workout recovery.

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Make the dentist a fun experience for kids

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isits to the dentist for periodic cleanings and checkups are an important component of oral hygiene. Dentists also may be the first people to identify potential issues that can affect health elsewhere in the body.

Many people are unaware that children should visit the dentist early in their lives. The American Academy of Pediatric Dentistry recommends that a child should visit the dentist by age one or within six months of the eruption of his or her first tooth.

However, many parents wait until much later — age two or three — to take kids to the dentist, offers Delta Dental Plans. Hesitance to visit the dentist may stem from personal fears or perceived reactions by children. Primary teeth may eventually fall out, but they shouldn’t be ignored. They save space for permanent teeth and serve other functions. Therefore, parents should begin to acclimate children to the dentist at a young age to make the experience fun and even enjoyable.

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Lead by example Children who witness their parents putting off going to the dentist or being apprehensive about visiting the dentist may develop their own fears. Always paint the dentist in a positive light and keep appointments.

Focus on the good aspects Talk up all the benefits of going to the dentist, such as having a squeaky clean and fresh mouth. Many hygienists will hand out small toys after a successful visit, or at the least a great new toothbrush and other fun products to try.

Get a tour of the office Ask the staff if your child can get a special tour of the office with explanations of all the tools and equipment. Understanding what to expect the next time around in a no-pressure situation can make the process much easier. The dentist may be able to also give a test ride on the exam chair, moving it up and down, as well as showing off the water fountain and oral irrigator.

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he desire for healthy, cleanlooking skin drives the multibillion dollar cosmetics and skincare industry. According to data from the Semi-Annual Consumer Insight Snapshot from DermStore, a leading skin care e-commerce website, 67 percent of consumers surveyed are very or extremely interested in trying products for their skin concerns.

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Avoid giving false hope Do not tell a child that “everything will be OK” at the dentist’s office. If a child needs treatment that may be uncomfortable, he or she may not trust you the next time a dental visit is scheduled, according to Joel H. Berg, D.D.S., M.S., Director of the Department of Dentistry at Seattle Children’s Hospital. Avoid words like “shots,” “pain,” “hurt,” or even “cavities.” Dentists, particularly

pediatric dentists, may have their own vocabulary that can assuage fears and seem less alarming to kids.

Chemical or fruit acid peel Chemical and fruit acid peels rely on various acids to exfoliate and peel off the outer layer of skin. The skin beneath is usually more smooth and less wrinkled. Some deep peels target the middle layer of skin to remove damaged skin cells. The American Society for Dermatologic Surgery says that peels can be used to treat anything from acne to aging skin to scars. Alpha-hydroxy acid and lactic acid may be used in mild peels. Trichloroacetic acid, or phenol, is used for more potent chemical peels. Peels are best left to an aesthetician or dermatologist.

Microdermabrasion In microdermabrasion, layers of dead skin are buffed. This dead skin may have accumulated due to age and sun exposure. Many spas employ a device that scours the skin using micronized aluminum oxide crystals. Similar at-home products use motorized spinning brushes that employ bristles to slough off skin cells.

Facial masks Masks may contain many different ingredients designed to treat various skin problems. A paraffin mask, for example, involves the process of applying molten warm wax over a thin mask. The wax will open pores and moisturize the skin.

Masks are applied, and then there is a waiting period, during which the mask dries or penetrates. Then the treatment will be removed.

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Over time, dental visits can become an easy routine with children, setting them up for a lifetime of healthy mouths and teeth.

Lymphatic massage Many facial treatments also include some massage. With lymphatic massage, particular pressure points are targeted to release strain from tension headaches and may even reduce skin puffiness. Massaging the skin can promote blood flow and lead to a rosier, more youthful glow.

Cosmetic fillers Injectable dermal fillers can soften facial creases, remove wrinkles and improve the appearance of scars, says the American Society of Plastic Surgeons. These procedures are best left to professionals.

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HEALTH & WELLNESS

he foods a person eats before attempting to donate blood could affect whether or not he or she is allowed to donate. According to the American Red Cross, its staff members routinely check the level of hemoglobin in donors' blood and platelets before they accept donations. Hemoglobin is a protein in the body that contains iron and gives blood its distinctive red color. Hemoglobin plays a vital role in human health, carrying oxygen from the lungs to nourish all of the tissues in the body. Hemoglobin levels are checked using fingersticks, and if hemoglobin levels are low, then donors will be asked to wait to donate until their levels return to normal. So what does food have to do with hemoglobin? Iron is a part of hemoglobin and found in many of the foods a person eats. Iron helps people maintain their strength and energy, and it's also necessary to help the body make new blood cells to replace the ones that are lost through blood donations. The Red Cross encourages prospective donors to eat healthy foods that are rich in iron and high in vitamin C, as doing so can increase their chances of being accepted as blood donors and can aid in their recoveries after donating.

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Advantages to physical therapy to relieve pain

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and physical therapist. Therapists are experts in improving mobility and motion and have studied extensively to that end. Because weakness or stiffness may be contributing to pain, therapists try to address the source of the pain and relieve the pain itself.

hronic pain affects people all around the world, greatly impacting sufferers’ quality of life. According to the American Academy of Pain Medicine, recent reports have indicated more than 1.5 billion people worldwide experience chronic pain. Common complaints include lower back pain, headache, neck pain, or neurogenic pain, which is pain resulting from damage to peripheral nerves.

Pain can impact people in many ways, as some people can tolerate discomfort better than others.

Chronic pain may result in missed time at work, depression, anger, and an inability to live a full life. According to a recent Institute of Medicine Report: Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research, pain is a significant public health problem that costs society at least $560 to $635 billion annually.

To cope with pain, many people rely on overthe-counter and prescription medications.

This reliance on drugs has helped to fuel pain medication addictions that can lead to other drug abuse. The National Institute on Drug Abuse says research now suggests that abuse of opioid pain medications may actually open the door to heroin use. Some individuals report switching to heroin because it is cheaper and easier to obtain than prescription opioids. A safer and sometimes more effective method of pain relief than opioids, physical therapy can help a person get back on

track and feel much better in the process.

The American Physical Therapy Association says while surgery and prescription drugs can be the best course of treatment for certain diagnoses, there is increasing evidence that conservative treatments like physical therapy can be equally effective and cheaper treatment plans for many conditions. Physical therapy can be as effective as surgery for meniscal tears and knee osteoarthritis, rotator cuff tears and spinal stenosis, among other conditions.

When a patient is prescribed physical therapy, a therapist will develop a treatment plan that addresses the specific needs of the patient. This is essentially a collaboration between patient

Physical therapy may include exercises that stretch the body and improve flexibility.

Strengthening exercises will help work on core muscles as well as other parts of the body to prevent injury down the road. Therapy may target specific areas of pain. Because of their expertise, therapists may be able to assess posture, gait and other attributes that may be contributing to injury and make suggestions to reduce recurrence.

In addition to the therapies mentioned, a combination of massage and other work may be included in a physical therapy plan. This may include TENS and ultrasound. According to WebMD, Transcutaneous Electrical Nerve Stimulation, or TENS, uses a device to send a lowvoltage electric current to the skin over the area where you have pain. Ultrasound sends sound waves to the places you have pain. Both of these options may help to block pain messages to the brain and offer relief.

Chronic pain can be debilitating. However, physical therapy is often an effective way to combat chronic pain and help individuals find relief and return to living full lives.

How to bake healthier treats

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aking can be a relaxing and rewarding pastime that parents can share with their children. Baking promotes a variety of skills, including the ability to follow instructions and make measurements. Baking also employs mathematics, making baking a rather delicious science experiment. Perhaps one of the few pitfalls of baking is indulging in too many sweet treats when taste testing and then enjoying the fruits of your labors.

Bakers concerned about their health can substitute healthy ingredients when recipes call for foods bakers would prefer to avoid. The following ingredients can make healthy additions to bakedgood recipes without sacrificing flavor.

• Whole wheat flour: Flour is at the heart of many baking recipes, including those for cakes, cookies and pies. Refined white flour may not be the healthiest ingredient, so try whole wheat flour, which is full of nutrients and an extra dose of fiber.

Fiber can help lower the risk for heart disease and diabetes. Try slightly less than one cup of whole wheat flour for regular flour as a swap if a recipe calls for one cup of flour.

• Fruit puree: When a recipe calls for oil, margarine, butter or shortening, consider replacing such ingredients with fruit purees, which often add moisture and texture just as well but without the www.theneighbornewspapers.com/supplements

same amount of calories. Applesauce and prunes can be helpful in chocolate dishes.

Pumpkin or sweet potato are other purees that can add a nutritional boost as well.

• Greek yogurt: Greek yogurt is a powerhouse of protein and flavor with relatively few calories per serving. It can make a super substitution in recipes for things like sour cream, buttermilk or even cream cheese.

• Applesauce: Believe it or not, unsweetened applesauce also can replace some or all of the sugar in a recipe. When doing a 1:1 ratio swap, reduce the amount of liquid in the recipe by 1⁄4 cup.

• Marshmallow or meringue: Ever check the nutritional information for many store-bought cake frostings? They pack a considerable amount of calories, sugar and fat. Some also are made with hydrogenated oils. Consider using a marshmallow fluff or homemade meringue to top cupcakes or decorate cookies.

• Stevia: Stevia is an herbal plant that grows primarily in South America. Stevia has a long history as a sweetener in that area, and now has become a popular sugar substitute elsewhere. Stevia is an all-natural, no-calorie, no-carbohydrate sweetener. The FDA approved only the purified form of stevia, called stevioside.

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Remember to check each brand’s sugar-tostevia ratio to make sure you get the right measurements for your recipe.

• Egg whites: Replace a whole egg in a recipe with two egg whites or 1⁄4 cup of egg substitute.

• Chocolate nibs: Nibs are processed morsels that do not have the same amount of added sugar as many chocolate chips. Dark chocolate nibs can provide a healthy dose of antioxidants as well.

• Evaporated skim milk: Try evaporated skim milk in place of heavy cream to make whipped cream for a low-fat option.

Baking brings family together, and the treats prepare can make an enjoyable finale to a great meal. With healthy substitutions, any recipe can be altered for the better.

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HEALTH & WELLNESS

KEEP YOUR PET SMILING: THE IMPORTANCE OF DENTAL HEALTH Have you given any thought to your pet’s dental health? Studies reveal that about two-thirds of pet owners do not provide the dental care recommended by their veterinarians.

Some of the most common symptoms include yellow and brown build-up of tartar along the gum line; inflamed gums; and persistent bad breath.

Dental exams by a veterinarian are really key to maintaining the dental health of your pet. At the Marvin M. Fried Dental Suite at North Shore Animal League America’s Pet Health Center, our medical team provides advanced dental procedures for your dogs, cats, puppies and kittens, offering affordable services including teeth cleaning and polishing, extractions and oral surgery.

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“Just like with people, dental disease can lead to all sorts of major health issues for animals,” says Dr. Mark Verdino, senior vice president and chief of veterinary services at North Shore Animal League America. “Gum inflammation and tooth loss can be very painful to your animals and costly to treat, but they also can lead to more serious conditions, including damage to the heart, lungs and kidneys.”

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TOSSED GARDEN SALAD .. Small $5.52 Large $7.36 GREEK SALAD BOWL .............................. $7.36 CHICKEN CAESAR BOWL....................... $8.29 GREEK SALAD............................................ $8.95 CAESAR SALAD.......................................... $8.95 GORGONZOLA SALAD............................. $9.95 NONNA’S SALAD ........................................ $9.95 MESCULIN SALAD .................................... $9.00 SHRIMP (+5.95) • CHICKEN (+3.50) • CHOPPED (+1.95) CHOICE OF DRESSING: House Italian, Creamy Italian, Ranch, Blue Cheese, Balsamic Vinaigrette, Caesar, Raspberry Vinaigrette

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Side Dishes

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Get on track with

healthy, low -fat dining M

any people try to get in shape and lose weight.

Diet and exercise have long been the ideal recipe for shedding pounds. In order to do so, a person must create a calorie deficit, which occurs when a person burns more calories than he or she consumes. Healthy, low-fat and low-calorie foods can help people create a calorie deficit.

This recipe for “Smoked Haddock on a Nest of Potatoes” from Sue Kreitzman’s “Low Fat for Life Cookbook” (DK) checks in at just 221 calories per serving with 2 grams of total fat, making it a great choice for those who want something light and healthy.

DIRECTIONS

SMOKED HADDOCK ON A NEST OF POTATOES Serves 2 1⁄2

pound potatoes, scrubbed but unpeeled

Oil water spray (see below)

2

pinches paprika

Salt and freshly ground black pepper

2 pieces smoked haddock, each about 5 oz, skinned and bones removed

Bunch of watercress to garnish

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Slice the potatoes paper-thin. Using the slicer on the side of a grater is the best way to get fine slices. Put into a colander and rinse well, then drain and dry in a dish towel.

Toss the slices with a pinch of the paprika and a spritz of oil-water spray.

Spray a baking sheet and spread the slices out. Bake in a preheated oven for 10 minutes, then stir them, spread out again, and bake for about 5 minutes more, until tender and browned. They should be crisp in patches.

Sprinkle a pinch of paprika and a grinding of pepper over the fish. Lightly salt the potatoes and arrange in two piles on the baking sheet. Place a piece of fish over each pile of potatoes.

Bake for about 7 minutes at 475 F, until just done. Garnish with watercress and serve with sautéed mushrooms alongside, if desired.

Oil-Water Spray

Fill a new, clean plant mister or small plastic spray bottle with 7⁄8 water and 1⁄8 desired oil. Give the bottle a good shake before using it to spray food or pots and pans. This oil-water spray cuts down on calories and makes for lowfat cooking.

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Why you might be Understanding and better off exercising living with sciatica at a gym than at home T

R

outine exercise benefits minds and bodies in various ways.

Studies have shown that physical activity can improve mood and lower people’s risk for various diseases, including heart disease and diabetes.

As beneficial as exercise can be, many people simply don’t make physical activity part of their regular routines. Recent studies and reports from the United States’ National Center for Health Statistics and Statistics Canada, conducted separately from each other, found that roughly 80 percent of adults in both the U.S. and Canada are not meeting the minimum physical activity requirements recommended by their respective governments. While a host of factors can influence a person’s decisions on physical activity, where to exercise is one factor that could go a long way toward determining just how much adults exercise.

Basements, attics, spare bedrooms, or two-car garages may seem like the perfect places to create home gyms.

However, the benefits of working out at a gym may outweigh the convenience of working out at home.

Workout partners and/or other gym members may improve your chances of losing weight. People who exercise at home tend to work out alone. In so doing, they may be removing a potentially strong motivator that could keep them exercising. A 2016 study published in the research journal Obesity found that increasing contacts and interactions with thinner individuals, and declining contacts and interactions with heavier individuals,

were linked to actual weight loss. In other words, working out with a fit friend or simply interacting with fellow gym members who maintain healthy weights can benefit people who are trying to lose weight through exercise.

Gym memberships have a way of paying for themselves. The cost of a gym membership is one factor many people cite as a reason for not exercising more. However, many health insurance plans now offer sweat equity rebates that reward policy holders for working out. Such rebates can greatly reduce the cost of a gym membership, if not remove it entirely. For example, a sweat equity program that offers a $200 rebate every six months for policy holders who exercise 50 times during that period can make a $30 monthly gym membership free. In that example, gym members would pay $180 for six months but get all of that money back if they work out 50 times in a six-month period.

Gyms can make it easier to diversify your workouts. Exercise boredom is something even the most ardent fitness enthusiast can relate to. Exercise boredom refers to the disinterest that can develop over time as people do the same workouts for weeks, months or years at a time. A home gym may not be spacious enough to include too many machines, whereas gyms typically include enough machines and classes to allow people to diversify their workouts as often as they’d like.

Working out at home may be convenient, but people looking to make exercise part of their daily routines may get better results by exercising at a nearby gym.

he largest nerve in the human body is the sciatic nerve, which originates in the lower back and travels through the back of each leg. Injury or pressure on this nerve can lead to a type of pain known as sciatica.

Sciatica can have an adverse effect on everyday life, causing pain that can radiate from the lower back through the hips and buttocks and down the legs. People experiencing pain in these areas should consult a physician immediately, as the American Academy of Orthopaedic Surgeons notes that between 80 and 90 percent of people diagnosed with sciatica get better over time without surgery. Many typically feel better within several weeks of beginning treatment.

The first step toward diagnosing sciatica begins at home. People who learn to recognize potential symptoms of sciatica may be more likely to seek immediate treatment than those who might mistake their pain for something else.

• Degenerative disc disease: Discs in the back can degenerate naturally with age and never contribute to a problem like sciatica. However, degeneration in one or more discs in the lower back can sometimes irritate a nerve root and lead to sciatica.

• Isthmic spondylolisthesis: This occurs when a small stress fracture allowers one vertebral body to slip forward on another. The combination of collapsing disc space, a fracture and the slipping forward of the vertebral body can pinch the nerve and cause sciatica.

• Lumbar spinal stenosis: In this condition, which is relatively common among people older than 60, a narrowing of the spinal canal can contribute to sciatica.

• Piriformis syndrome: A muscle found deep within the buttocks, the piriformis connects the lower spine to the upper thighbone, running directly over the sciatic nerve. Spasms in the piriformis can put pressure on the sciatic nerve, triggering sciatica.

What are the symptoms of sciatica?

The AAOS notes that sciatica may feel like a bad leg cramp that lasts for weeks before it goes away. According to Spine-health.com, a property of the health publisher Veritas Health, sciatica pain is often described as burning, tingling or searing as opposed to a dull ache. In addition, pain resulting from sciatica may be worse when sitting, even though sharp pain associated with sciatica can make it difficult to stand up or walk. Numbness characterized by a “pins and needles” feeling, weakness or a burning or tingling sensation down the leg are some additional symptoms of sciatica.

Treating sciatica

Sciatica often can be treated successfully without surgery. Doctors may recommend applying heat and/ or ice packs for acute sciatic pain.

In addition, over-the-counter and prescription pain medications can effectively reduce or relieve sciatic pain. Doctors also may explore other treatments, including chiropractic manipulation, acupuncture, massage therapy, and surgery.

More information about sciatica can be found at www.orthoinfo.aaos.org.

Does sciatica affect both legs?

WebMD notes that sciatica usually affects only one leg, though the buttock or leg on the affected side may feel like it is in constant pain.

What causes sciatica?

Spine-health.com notes that the following five lower back problems are among the most common causes of sciatica: • Lumbar herniated disc: This occurs when the soft inner material of the disc herniates, or leaks out, through the fibrous outer core, irritating or pinching the nerve root. www.theneighbornewspapers.com/supplements

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