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Focus on Health Keep calm and carry on

WHAT’S INSIDE • Beneﬁts of meditation • Senior communities and COVID • Promoting mental health • Caring for your face mask • How to improve circulation ... and much more!

A SUPPLEMENT TO TIMES BEACON RECORD NEWS MEDIA • AUGUST 20, 2020

PAGE S2 • FOCUS ON HEALTH • AUGUST 20, 2020

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TIMES BEACON RECORD NEWS MEDIA

PUBLISHER Leah S. Dunaief GENERAL MANAGER Johness Kuisel EDITOR Heidi Sutton BUSINESS MANAGER Sandi Gross BUSINESS OFFICE Meg Malangone ADVERTISING DIRECTOR Kathleen Gobos

ADVERTISING Elizabeth Reuter Bongiorno Robin Lemkin Katherine Yamaguchi Minnie Yancey ART/PRODUCTION DIRECTOR Beth Heller Mason ART DEPARTMENT Janet Fortuna Sharon Nicholson Lauren Vohrer

CLASSIFIEDS DIRECTOR Sheila Murray CLASSIFIEDS DEPARTMENT Joann Brady CIRCULATION MANAGER Courtney Biondo SUBSCRIPTION MANAGER Sheila Murray SPECIAL PROJECTS Kathryn Mandracchia Ellen Segal

Take better care of your eyes R

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outine eye exams should be a vital component of everyone's healthcare routine. Such examinations can help people learn if they need prescription eyeglasses and if their existing prescriptions need to be updated, and they also can uncover other serious health issues. According to the American Academy of Ophthalmology®, a comprehensive eye exam can uncover such problems as aneurysms, brain tumors, diabetes, high blood pressure, and assorted cancers, including those of the blood, tissue or skin. That means routine eye exams can be as effective at safeguarding your overall health as they can at protecting your vision.

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Causes of Vision Problems

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While many vision problems are temporary, some can suffer continued reduced vision, which, if not treated, can worsen over time. Specific causes can include: → Too much time in front of a computer → Studying and reading in poor lighting conditions, like low-light dorm room cramming session all-nighters → Glare on a computer screen → Being the wrong distance from a computer screen → Poor seating posture → Lack of blinking → Not enough sleep → Poor diet → Inadequate hygiene measures, such as infrequent handwashing, rubbing eyes → Sharing make-up → Showering or swimming in contact lenses

The recommended frequency with which people should receive eye exams is based largely on age, though no one should hesitate to schedule an exam if their eyes are bothering them or if they are experiencing any abnormalities with their eyes. In addition, some people may need more frequent eye exams depending on their medical histories, which should be discussed at length with a physician.

Eye exam schedules

Children and adults without preexisting conditions and those not experiencing any abnormal vision problems can adhere to the following eye examination schedule. Birth to two years: Children in this age group should receive eye exams between six to 12 months of age. Age three to five: Children in this age group should receive at least one eye exam between their third and fifth birthdays. Age six to 17 years: Children in this age group should receive one eye exam prior to beginning first grade and then an annual exam thereafter. Age 18 to 64: Adults between the ages of 18 and 64 should receive an eye exam at least once every two years. Age 65 and older: Annual eye exams are recommended for this age group. Eye examinations help people preserve and improve their vision while also promoting long-term overall health. These vital components of healthy lifestyles should not be overlooked.

AUGUST 20, 2020 • FOCUS ON HEALTH • PAGE S3

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COVID through a senior community lens I n the wake of the pandemic, many people who had formerly expected to move to a life plan retirement community, assisted living or other type of senior residence now have questions about whether a senior living community is still the right choice for them. While it’s natural to have a level of uncertainty, even in the best of times, getting educated about the various living options available, what precautions are permanently in place, and what it was like to BY LINDA KOLAKOWSKI live in these communities during shelter in place times will help in the decision making process. People are aging for a much longer period than years ago. In 2030, the expectation is that there will be twice as many 85-year-olds and three times as many people over 100 years of age than there are today, and they’re more active than previous generations. Trends indicate that more people want to be in communities with their friends, who become more like family members, as relatives may live far away. Retirement communities help people hold on to the community relationships we need in order to thrive at every age. Will these trends continue as we cope with the likes of COVID-19?

The Need for Community

One common experience across generations during COVID has been the need to have a community of sorts. Whether they found it through regular Zoom or Facetime calls with family, friends or work colleagues, the majority moved quickly to fill the void from social distancing measures and embraced digital technology. As the weather warmed, outdoor socially distant gatherings — fitness and other classes, bring your own sandwich picnics and other no touch activities became the norm in senior living communities. While this certainly happened at all manners of senior living communities, it was not necessarily the case for seniors living on their own. Some seniors were able to enjoy the company and comforts of living with family members or had more mobile neighbors and friends to shop for them and otherwise help out. Others who were already isolated had neither the equipment nor technical know-how to connect with family and friends digitally. Fear of infection closed down many senior centers, limited ride services and at home visits, and made trips to the supermarket and drug store overwhelming, if not impossible. Home maintenance also became a significant issue.

How to clean cloth face masks

Many seniors are embracing digital technology in this new world of social distancing.

Residents of senior living communities like Jefferson’s Ferry had to curtail their activities, just like the rest of the population, but because of the array of services that come with living in a retirement community, they were able to get takeout meals, groceries, household items, laundry service, and even cocktails to go on the premises.

Staying Healthy

While there were health concerns, residents of many senior living communities also had ready access to the most up to date health information, as well as greater access to health care. Healthy residents overall remained healthy, thanks to senior living communities’ strict adherence to protocols and directives from local, state, and federal agencies that promote resident and employee safety and reduce the chance of exposure or transmission.

Feeling Good by Giving Back

Senior community residents across Long Island also came together in the spirit of giving back to make the best of a difficult situation. At Jefferson’s Ferry, the residents spearheaded fundraisers and made donations to provide free meals to the hardworking staff and otherwise demonstrated their gratitude with thank you notes and small gifts. Some residents made masks for their neighbors; others reached out to fellow residents with phone calls, or left treats and notes outside the doors of their neighbors to lift their spirits. One Jefferson’s Ferry resident related her experience. “I can’t imagine having lived anywhere else during the ‘life during social distancing’ period. While most of my day is

One common experience across generations during COVID has been the need to have a community of sorts. spent in my apartment, I converse regularly with friends by phone. I can have meals delivered, but often take the outdoor route to the Community Center. I’ll meet some masked neighbors along the way, pick up my mail and my takeout dinner in the café. If there is any kind of emergency or special need, I can just ‘push the button’ and a staff member will help me out.” Another said, “It’s interesting and inspiring how Jefferson’s Ferry has continued to be a caring community, even in the midst of social distancing. We can still laugh at each other’s masks and hairdos, encourage one another when we get down, and remind each other that all the fun things we do together will resume someday.”

It’s Your Choice

At every stage of life, we all want to be able to exercise control and make choices. Equally important is making sure that access to services and health care remains viable and affordable as needs change over time. Talk to your friends, visit the senior communities in your area and ask a lot of questions. There are many terrific options out there. You will find the one that’s right for you. Author Linda Kolakowski is the Vice President of Resident Life at Jefferson’s Ferry Life Plan Community in South Setauket.

The Centers for Disease Control and Prevention has recommended that people wear cloth face coverings in public settings where social distancing measures are difficult to maintain. Even as the world begins to unpause, wearing masks seems likely to continue. Masks are designed not to prevent the wearer from getting ill, but to protect other people from getting the virus. Masks protect others from your germs when you cough or sneeze. They’re also an effective way to help people to avoid touching their faces. Masks are exposed to the elements and germs each time they are worn, meaning they will require cleaning. Even though Harvard Health suggests COVID-19 may live more readily on hard surfaces than fabric, the CDC urges people to give cloth face masks the same level of care as regular laundry. Masks should be washed and dried often. The CDC offers these tips on how to clean most cloth and fabric masks. • Fabric face masks should be washed depending on the frequency of use. More frequent use necessitates more frequent washing. • A washing machine should be adequate for properly washing a face covering. Choose a warm setting for water temperature. Place masks in the dryer afterward. • More delicate, hand-sewn masks may be washed by hand, suggests The Good Housekeeping Institute Cleaning Lab. Lather masks with soap and scrub them for at least 20 seconds with warm or hot water before placing in the dryer. • For additional sanitation, iron masks on the cotton or linen setting for a few minutes to kill remaining germs. • If masks are fortified with a filter, such as a coffee or HVAC filter, keep in mind that these filters are designed for single use. Paper filters should be replaced after each use. HVAC filters are washable, but manufacturers warn that their effectiveness decreases with each wash. Medium weight nonwoven interface used as filter material is typically washable. Various health agencies do not condone using steam or microwaves to clean cloth face masks, as these sanitizing techniques are not as effective as regular laundering. Also, never microwave non-fabric dust or N95 respirator masks if you are using them. They can catch fire or be rendered useless.

PAGE S4 • FOCUS ON HEALTH • AUGUST 20, 2020

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AUGUST 20, 2020 • FOCUS ON HEALTH • PAGE S5

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How to handle the mental challenges of social distancing

Chelsie DePonte (bottom center) and Hannah Geller (lower right) join women's soccer teammates in a PAWS event. Photo from SBU Athletics

SBU athletes promote mental health C helsie DePonte relocated 5,000 miles from Hawaii to Long Island to play women's soccer at Stony Brook University. And she openly acknowledges her freshman year at the university was filled with anxiety. "I was having panic attacks all the time," DePonte said. "I'd freak out and worry about every single thing. I would be at the locker room three hours before everyone just to have time to calm down and relax before practice and to collect myself." DePonte managed the issue through support from her teammates and a sports psychologist with the university's Counseling and Psychological Services (CAPS). She also joined PAWS, a student-athlete support group that aims to spread awareness of mental health issues and end the stigma on college campuses through the power of intercollegiate athletics. Three years later, DePonte is entering her senior year at Stony Brook. She is coming off an America East championship, earned an Undergraduate Recognition Award for Academic Excellence and was a second-team all-conference selection. She also has ascended to co-president of PAWS, joining women's soccer teammate Hannah Geller in that role leading the roughly 40-member group. The acronym stands for Positive Assurance With Support.

"Initially I joined because I faced a lot of my own anxiety battles," DePonte said. "PAWS, when I first joined, provided a safe space to be around peers who understood and could help me go through everything I was trying to handle at the time. Becoming co-president, I wanted to help others in that same way. "[During] Freshman year, I realized I had anxiety, a lot of it driven by sports. But going to the sports psychologist in CAPS helped me realize it's such a common issue that people go through. People are always afraid to talk about it. Being surrounded by my teammates who could understand also helped when going through that," she added.

'Going through this pandemic ... it's important to make sure people are OK and getting through it.' — HANNAH GELLER

"There are a lot of student-athletes — male and female — who are uncomfortable talking about mental health," said Geller. "Chelsie and I are well known in the athletic area. I feel like coming from people who others know go through it and know how to handle it, students are more comfortable coming forward and taking care of it as best they can." PAWS participates in events throughout the year to spread the word about mental health. Last academic year, those events

included joining the Walk of Hope on campus during National Suicide Prevention Month in September. The group marched around campus as part of the Walk of Hope, chanting, "We are valued! We are loved! We are not alone!" Other events included holding an inaugural PAWS Night at a women's soccer game last October against rival UAlbany. (DePonte scored the game-winner in the 59th minute.) PAWS also supported bringing Kym and Mark Hilinski to Island Federal Arena as speakers to share their story about their son Tyler's suicide while the starting quarterback at Washington State University in 2018 and the importance of destigmatizing mental illness. With COVID-19, the upcoming academic year will include more virtual programming, including guest speakers via Zoom, according to Geller. "Going through this pandemic and going through a lot of the postponement of sports, it's important to make sure people are OK and getting through it," she said. "It's just really important to emphasize that everybody goes through things here and there. There are so many people available to help you. It's important to not be shy and to open yourself up to talking about things that bother you with people you trust and the people you think can help you."

The concept of “social distancing” was no doubt a mystery to millions of people prior to 2020. But in the wake of the outbreak of COVID-19, a novel coronavirus that was first discovered in China in late 2019 but soon spread across the globe, social distancing became a household term. Social distancing measure, requiring that people stay at least six feet apart from each other, is designed to serve the greater good, and these efforts can be effective at stopping the spread of harmful viruses like COVID-19. But social distancing also can produce unwanted side effects. Research by the American Psychological Association (APA) has shown that people who are social distancing may be vulnerable to fear and anxiety; depression and boredom; anger, frustration or irritability; and stigmatization. However, the APA also notes that research has uncovered successful ways to cope with social distancing. Make time for fun activities. Psychologists recommend balancing time spent on news and social media with other activities unrelated to social distancing or quarantine. Make a conscious effort each day to read a book, listen to music or even learn a new language. Get news from reliable sources. Inaccurate information about COVID-19 can spread fear, making it even more difficult for people to cope with social distancing. The APA recommends people get their information from news outlets that rely on trusted organizations like the Centers for Disease Control and Prevention and the World Health Organization. Maintain virtual connections with others. Face-to-face interactions may not be possible, but the APA notes the value of phone calls, text messages, video chat, and social media. These channels of communication provide an opportunity to stay connected with loved ones and express emotions. Maintain a healthy lifestyle. The APA advises everyone to get enough sleep, eat well and exercise while social distancing. Do not cope with the issues that result from social distancing by using alcohol or drugs, which may only exacerbate feelings of anxiety and depression. People also can consider their telehealth options so they can access psychotherapists to help them through. Social distancing has proven challenging for millions of people across the globe. As difficult as social distancing can be, there are ways for people to cope and stay in touch with their loved ones. More information about social distancing is available at www.apa.org.

PAGE S6 • FOCUS ON HEALTH • AUGUST 20, 2020

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PORT JEFFERSON DERMATOLOGY Peter A. Klein, MD Adam J. Korzenko, MD Brett M. Dolgin, DO * Wil D. Tutrone, MD Vanita Srivastava, DO *

Make the dentist a fun experience

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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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 for everyone involved. The dentist may be able to also give a test ride on the exam chair,

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moving it up and down, as well as showing off the water fountain and oral irrigator.

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.

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.

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

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AUGUST 20, 2020• FOCUS ON HEALTH • PAGE S7

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Meditation has been long studied as a way to induce relaxation and help alleviate stress. In the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term “relaxation response.” In Benson’s words, this is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.” Meditation helps achieve that. Meditation may produce many different health results. Some are immediate, and others are cumulative. Here are some changes a person may experience:

Namaste:

The potential benefits of meditation

editation has long been part of Eastern practices and recommended by alternative health practitioners. With the widespread adoption of yoga, breathing exercises and general mindfulness, meditation has become much more mainstream and something many traditional physicians now recommend to their patients. According to the yoga equipment supply company Gaiam, meditation is an approach to training the mind that is similar to the way athletes train their bodies. Many meditation techniques exist, and the term meditation refers to an overall discipline rather than one specific activity. People who have been meditating for some time may be able to

rest their brains for extended periods of time. Some may need to work up to it. Others practice focus-specific meditation, which makes them focus on a sensation or a particular object to tune out other distractions. Another option is open-monitoring meditation, which involves paying attention to all of one’s surroundings. Instead of

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reacting, you just notice things as they are. The brand-building company Buffer says that meditation produces measurable changes in the brain. Modern technology like MRI scans show a decrease in beta waves during meditation. Those waves normally indicate that the brain is processing information. Meditation helps to slow or stop that processing.

■ Better focus while not meditating ■ Reduced anxiety ■ Lower blood pressure ■ Lower blood cortisol levels ■ Greater feelings of well-being ■ Reduced feelings of stress ■ Ability to cope better with challenging situations ■ Potential benefits on immune system function Meditation is a skill someone learns with practice. It’s never too early or too late to learn how to meditate. Online courses and neighborhood studios can help people get on the road to wellness through meditation.

Straight teeth… No braces!

o you want beautiful straight teeth but don’t want braces? Many adults and teenagers would like the perfect smile but don’t want the hassle and drawbacks that present with traditional braces. Invisalign® is the way to get that great smile without braces. Invisalign® uses a series of invisible, removable and comfortable aligners that no one can tell you’re wearing. So, you can smile more during treatment as well as after. Invisalign® is made with 3-D computer imaging technology combined with space aged materials and has been proven easy and effective at moving your teeth. WHY WOULD I WANT IT? Not only are the aligners invisible, they are removable, so you can eat and drink whatever you want while in treatment. Plus, brushing and flossing are no problem. They are also comfortable, with no metal to cause abrasions during treatment. No metal wires also means you can’t see them and you will spend less time at the Orthodontist office getting adjustments. HOW DOES IT WORK? You wear each set of aligners for about 2 weeks, removing them to eat, brush and floss. As you replace each aligner with the next in the series, your teeth will move - little by little, week by week - until they have straightened to the final position your Orthodontist has prescribed. You’ll visit the office about every 6-8 weeks to ensure that your treatment is

progressing as planned. Total treatment time averages about 9-15 months. Consider Invisalign® to get the beautiful straight teeth you’ve always wanted. Even if you have been told in the past you are not a candidate for Invisalign® treatment, your Orthodontic Specialist has new advances that can now ensure treatment success. Call an Orthodontic Elite Provider for an Invisalign® review today! By Mark A. Rienecker D.D.S

PAGE S8 • FOCUS ON HEALTH • AUGUST 20, 2020

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Signs your pet may be in pain

et owners go to great lengths to treat their animals well. When a pet is ill, the animal may exhibit signs of anxiety and upset. However, sometimes it is not so easy to detect that something is awry with a pet, even if the animal is in pain. Companion animals descend from wild animals and it is important for wild animals’ survival that they do not display signs of physical weakness. In a domestic setting, pets may hold onto some of these inherent traits, which can make it challenging for pet owners to know when the animal is feeling poorly. Cats are very stoic and it can be easy for humans to miss signs of discomfort or pain, according to Pam Johnson-Bennet, a cat behavior expert and author of several books on cats. Even dogs may not exhibit signs of pain or illness. By learning to pick up on some cues, pet owners can determine if it is time to make a vet appointment. Lack of appetite: A lack of appetite might be a sign of various medical conditions or that a pet is in pain. If the animal is normally a chowhound but suddenly he or she is skipping meals or turning up his or her nose at the bowl, be sure to alert the veterinarian, especially if this behavior continues for more than a few days, and especially if water is being refused as well. Irritability: Cats in pain may be uncharacteristically aggressive, even growling or hissing when other pets or people in the

household approach. Dogs, too, may try to avoid contact or even become aggressive. Any noticeable changes in normal behavior can be a cause for concern. Increased sleep: Pets in pain may sleep more as they try to heal or find it difficult to move around. Shifting positions, hunching and disinterest in chasing toys are other indicators that pets are in pain. Vocalizations: Both dogs and cats in pain may make be more vocal, either meowing, yelping, growling, or howling to indicate something is not right. Excessive grooming: The animal resource VetsNow says that if grooming seems excessive or centralized to a spot on the body, it may be the pet’s attempt to soothe. Panting or altered breathing: A dog or cat who is breathing heavily while at rest may have an underlying illness and pain. Potty changes: Cats may miss the litter box or choose not to use it if they’re in pain. Dogs that are ill may have accidents indoors or need to go out more frequently, even if they are house trained. Those who suspect their pets may be in pain can consult with a veterinarian and monitor symptoms carefully. Do not attempt to offer pain medication without first receiving professional advice. animal may exhibit signs of anxiety and upset. However, sometimes it is not so easy to detect that something is awry with a pet, even if the animal is in pain.

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• Take your best friend on an extra long walk or go a trip to a local dog-friendly park. • Adopt a dog from a shelter or rescue organization. • Collect and distribute supplies and donate them to a dog shelter. • Watch your favorite dog-centric movie. • Spread the word by encouraging your friends to adopt, not shop.

AUGUST 20, 2020• FOCUS ON HEALTH • PAGE S9

Ways to Improve your circulation

he human body is a complex, efficient machine. One highly important component of that machine is the circulatory system, which sends blood, oxygen and nutrients throughout the body. In perfectly healthy bodies, blood,

oxygen and nutrients circulate throughout the body without issue. However, several conditions, including obesity and diabetes, can contribute to poor circulation, which is not a standalone condition but rather a byproduct of another serious health issue.

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According to the health information site Healthline, when the circulatory system is not working at optimal capacity, people may experience tingling, numbness and throbbing or stinging pain in the limbs. Pain and muscle cramps also may result from poor circulation, the symptoms of which vary depending on the causes. For example, someone whose circulation issues are a result of peripheral artery disease may experience different symptoms than someone whose circulation has been compromised by diabetes. Because issues affecting the circulatory system are complex, it’s important for men and women to learn how to address such issues if they suspect their systems have been compromised. Visit your physician. Poor circulation results from various health issues, so people who think they are dealing with poor circulation should not try to address the issue on their own. Rather, the best way to improve circulation is to visit a physician the moment you note a symptom. Doctors will confirm if patients are experiencing circulation issues and diagnose what’s causing those issues. Doctors also will work with their patients to devise a course of treatment for the issue that’s causing their poor circulation.

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If necessary, lose weight and keep it off. Obesity is one of the conditions that can contribute to poor circulation. So many people who are diagnosed with poor circulation may be advised to lose weight and keep the weight off once it’s been lost. A 2009 study published in the International Journal of Cardiology found that losing weight helped obese women improve their circulation. A healthy diet that includes fish like salmon that is high in omega-3 fatty acids, which have been shown to improve circulation, can help people lose weight and maintain healthy weights going forward. Consider yoga. A recent review of an assortment of peer-reviewed studies found that yoga can have a positive impact on risk factors for cardiovascular disease. A low-impact exercise, yoga can compress and decompress veins, potentially improving circulation. It takes time to master yoga positions, but even beginners who cannot fully perform poses during a yoga regimen can benefit from doing the exercises to the best of their abilities. Poor circulation is a byproduct of various conditions. Once a condition has been diagnosed, patients can help themselves by taking various steps to improve their circulation.

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PAGE S10 • FOCUS ON HEALTH • AUGUST 20, 2020

AUGUST 20, 2020 • FOCUS ON HEALTH • PAGE S11

FOCUS ON HEALTH

uring a period when many families are spending more time at home than normal, eating healthier is likely a popular goal. One of the many aspects to focusing on better nutrition starts with a better breakfast. To help boost you and your family’s immunity, try focusing on protein- and fiber-packed morning meals that are low in sugar. That doesn’t have to mean hours of prep in the kitchen or stocking up on uncommon ingredients. Instead, you can start with simple recipes that call for just a handful of inclusions. Additionally, when your menu is centered around less complicated dishes, it allows an opportunity to get kids involved in the kitchen with tasks like measuring yogurt for a parfait, pouring milk in a pudding recipe or simply pulling ingredients out of the pantry and refrigerator. To help start your healthy breakfast plan on the right foot, consider these tips from Dr. Jonathan Clinthorne and the experts at SimplyProtein: Factor in fiber. When it comes to supporting immunity with nutrition, one of the underappreciated nutrients is dietary fiber. Fiber feeds gut bacteria, which helps produce numerous compounds that accelerate the development of immune cells and boost their function. The immune system performs better when people replace highly refined, low-fiber carbohydrates with fiber-rich carbohydrates. Pick ingredients packed with protein. It’s important to consume adequate protein when looking to boost immune function as protein energy malnutrition is linked to poor immune function and can impair the ability of the immune system to fight viruses and bacteria. Add foods to your diet like SimplyProtein’s line of non-GMO, gluten-free bars and bites. The snacks include 11 or more grams of protein and just 0-3 grams of sugar without artificial sweeteners, artificial flavors or artificial preservatives for nutritious treats to help make busy lives simpler. Build a balanced breakfast. People burn more energy through a process known as “dietinduced thermogenesis” when they consume high-calorie breakfasts rather than high-calorie dinners. This can ultimately help with weight loss and suggests that eating more food early in the day is better for you than eating a large amount before bedtime. For example, these recipes for Yogurt Parfait, Chia Seed Pudding and Avocado Toast provide protein and energy with simple at-home prep. Skip the sugar. Avoid the post-lunch sleepy feeling by ditching sugar. Instead, focus on low-glycemic snacks that won’t spike blood sugar, helping to control your appetite. Feel fuller longer. Eating immune supportive foods like vegetables, berries, nuts, seeds and protein-rich snack bars can help keep you full and satisfied while avoiding less nutritious alternatives.

Avocado Toast

2 slices whole-wheat bread 1 avocado, halved and sliced 2 poached eggs salt, to taste pepper, to taste 1/2 cup crushed SimplyProtein Barbecue Crunchy Bites (optional)

Toast bread slices. Divide avocado slices among toast. Place one egg on each piece of toast then sprinkle with salt and pepper, to taste. Top toast with crushed crunchy bites if desired.

Easy Additions for a Balanced Breakfast

Whether your morning meal is a lavish spread for the whole family or a simple snack before logging on for a workday, these simple add-ons can add flavor without sacrificing nutrition: n Dairy, such as milk or yogurt n Fruit, such as bananas, strawberries, blueberries, blackberries and more n Eggs (for a time-saving solution, try using a muffin tin to create egg cups for ready-to-go breakfasts throughout the week) n Seeds or nuts

Chia Seed Pudding

Yogurt Parfait

1 cup Greek vanilla yogurt 1/2 cup assorted fruit, such as strawberries, blueberries and kiwi 1 tablespoon shaved almonds 1 SimplyProtein Chocolate Chip Cookie Bar, crumbled (optional) Shaved coconut

In a bowl, layer yogurt, fruit and shaved almonds. Top with crumbled cookie bar and shaved coconut, if desired.

3 teaspoons chia seeds 1 cup almond milk 1 SimplyProtein Lemon Crispy Bar (optional) Strawberry slices

In a bowl, stir chia seeds and almond milk. Let rest 5 minutes then stir again. Cover pudding in refrigerator; allow to set 1 to 2 hours or overnight. Crumble lemon crispy bar and mix into pudding or cut into sticks for dipping. Top with strawberry slices. Find more protein-packed solutions at simplyprotein.com.

PAGE S12 • FOCUS ON HEALTH • MAY 28, 2020

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Welcome At Harbor View Medical Services,

we make it safe to be seen.

Don’t delay your care. At Harbor View Medical Services, your safety is our priority. We’ve implemented new safety measures to protect you throughout your entire visit at any of our office locations. We’ve added virtual telemedicine appointments for your convenience. Schedule an appointment in our safe offices at harborviewmedicalservices.com/safe or call (631) 545-1010.

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Harbor View Medical Services is wholly owned by Mather Hospital