CalCPA ProtectPlus

On October 9, 2011, California Governor Jerry Brown signed into law a bill that prohibits most teenagers from using tanning beds. Previously, those between ages 14 to 18 could use the tanning beds with a parent or legal guardian’s permission to do so. California has gone further than any other state’s restrictions, according to the National Conference of State Legislatures.

In June, Texas made a law banning children under the age of 16 ½ from tanning beds and requiring in-person parental consent for those under 18 years of age. In Delaware, a new law prohibits those under 14 from tanning facilities unless they have a doctor’s prescription and requires those under 18 to have a parental or guardian sign a consent form in person at the facility. Other states are working on bills to restrict the use of tanning facilities for those under 16.

Skin cancer is the most common of all cancers – accounting for nearly half of all cancers within the United States. More than 2 million cases of non-melanoma skin cancer are found each year in the U.S. The International Agency for Research on Cancer (IARC), reports that tanning is extremely dangerous to young people. People who use tanning beds prior to age 30, increase their risk of melanoma by 75%. According to www.skincancer.org an estimated 123,590 new cases of melanoma will be diagnosed in the US in 2011 – 53,360 non-invasive and 70,230 invasive, with nearly 8,790 resulting in death. Melanoma is the most common form of cancer for young adults ages 25-29 and the second most common form of cancer for people ages 15-29. People who use tanning beds are 2.5 times more likely to develop squamous cell carcinoma and 1.5 time more likely to develop basal cell carcinoma. Both of these types of skin cancer are classified as non-melanoma and develop on sun-exposed areas of the body and are likely to be cured if caught and treated early.

It is vital that we protect ourselves and our children from the sun’s harmful rays and we need to be aware of the dangers of the sun and tanning beds.

The following information is from www.cancer.org and will help us to learn more on what precautions we can take to protect ourselves from skin cancer and what the risk factors and warning signs are.

What are the risk factors for skin cancer?

Risk factors for non-melanoma and melanoma skin cancers include:

• Unprotected and/or excessive exposure to ultraviolet (UV) radiation
• Fair complexion
• Occupational exposures to coal tar, pitch, creosote, arsenic compounds, or radium
• Family history
• Multiple or atypical moles
• Severe sunburns as a child

What are the signs and symptoms of skin cancer?

Skin cancer can be found early, and both doctors and patients play important roles in finding skin cancer. If you have any of the following symptoms, tell your doctor.

• Any change on the skin, especially in the size or color of a mole or other darkly pigmented growth or spot, or a new growth
• Scaliness, oozing, bleeding, or change in the appearance of a bump or nodule
• The spread of pigmentation beyond its border such as dark coloring that spreads past the edge of a mole or mark
• A change in sensation, itchiness, tenderness, or pain

Can skin cancer be prevented?

The best ways to lower the risk of non-melanoma skin cancer are to avoid intense sunlight for long periods of time and to practice sun safety. You can continue to exercise and enjoy the outdoors while practicing sun safety at the same time. Here are some ways you can do this:

• Avoid the sun between 10 a.m. and 4 p.m.
• Seek shade: Look for shade, especially in the middle of the day when the sun’s rays are strongest. Practice the shadow rule and teach it to children. If your shadow is shorter than you, the sun’s rays are at their strongest.
• Slip on a shirt: Cover up with protective clothing to guard as much skin as possible when you are out in the sun. Choose comfortable clothes made of tightly woven fabrics that you cannot see through when held up to a light.
• Slop on sunscreen: Use sunscreen and lip balm with a sun protection factor (SPF) of 15 or higher. Apply a generous amount of sunscreen (about a palm-full) and reapply after swimming, toweling dry, or perspiring. Use sunscreen even on hazy or overcast days.
• Slap on a hat: Cover your head with a wide-brimmed hat, shading your face, ears, and neck. If you choose a baseball cap, remember to protect your ears and neck with sunscreen.
• Wrap on sunglasses: Wear sunglasses with 99% to 100% UV absorption to provide optimal protection for the eyes and the surrounding skin.
• Follow these practices to protect your skin even on cloudy or overcast days. UV rays travel through clouds.
• Avoid other sources of UV light. Tanning beds and sun lamps are dangerous because they can damage your skin.

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Last week we had an article that discussed the Million Hearts national campaign that has the goal of preventing 1 million heart attacks and strokes over the next 5 years. In the article we mentioned we would feature articles to help educate readers on what heart disease is, as well as what cardiovascular disease and strokes are. We hope our readers will be able to learn what causes these conditions and what they can do to help prevent them. The following article is from the Million Hearts website.

Heart disease, including heart attack and stroke, affect people of all ages, genders, races, and ethnicities. However, some groups are at higher risk. With more than 2 million heart attacks and strokes happening every year in the United States, it’s important to know the risks.

Heart Disease and Age

Many people mistakenly think of heart disease and stroke as conditions that only affect older adults. However, a large number of younger people suffer heart attacks and strokes. More than 150,000 heart disease and stroke deaths every year are among people younger than 65.

Heart Disease and Race

Heart disease remains the leading cause of death in the United States for adults of all races. However, there are big differences in the rates of heart disease and stroke between different racial and ethnic groups. Minority groups are more likely to be affected by heart disease and stroke than others—which contributes to lower life expectancy found among minorities.

As of 2007, African American men were 30% more likely to die from heart disease than were non-Hispanic white men. African American adults of both genders are 40% more likely to have high blood pressure and 10% less likely than their white counterparts to have their blood pressure under control. African Americans also have the highest rate of high blood pressure of all population groups, and they tend to develop it earlier in life than others.

Heart Disease and Gender

Women in the United States experience higher rates of heart disease than men. Heart disease is the leading cause of death for American women, killing nearly 422,000 each year. Following a heart attack, approximately 1 in 4 women will die within the first year, compared to 1 in 5 men.

Heart Disease and Income

Men and women of all economic backgrounds are at risk for heart disease and stroke. However, there is a significant difference in the rates of heart disease between high- and low-income groups. Individuals with low incomes are much more likely to suffer from high blood pressure, high cholesterol, heart attack, and stroke than their high-income peers.

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October is the National Breast Cancer Awareness Month (NBCAM) and we will be sharing some articles relating to this topic over the next few weeks to explore what tools and information is out there for breast cancer patients and their loved ones.

With breast cancer, education is empowerment

According to the American Cancer Society, there are now about 2.5 million breast cancer survivors living in the United States. A diagnosis of breast cancer brings with it many questions, and requires sudden decision making about surgery and treatment. With this comes the need to learn an overwhelming amount of new information at a rapid rate, and to become familiar with new concepts and strange medical jargon.

You may currently be experiencing strong emotions such as anxiety, fear, sorrow or anger. It can be difficult to think clearly while experiencing such strong emotions, but dealing with a breast cancer diagnosis requires that you be at your most focused, because with breast cancer, education is empowerment.

When breast cancer is detected at an early stage of development, a number of effective treatment options are available. A woman and her physician will choose the treatment that is right for her, based on the location and extent of the cancer, her age and preferences, and the risks and benefits of each treatment. The basic treatment choices for breast cancer are surgery, radiation, chemotherapy, and hormonal therapy, not necessarily in that order. Local treatments such as breast surgery and radiation therapy are focused on the breast itself to remove or destroy the cancer cells confined to the breast. Systemic treatments such as chemotherapy and hormonal therapy aim to destroy the cancer cells that may have spread throughout the body.

Though fighting breast cancer may be one of the toughest life challenges you may encounter, it is important to understand that you do not have to face it alone. National Breast Cancer Awareness Month (NBCAM) has developed this Web site with many resources for you and your loved ones that will enable you to take an active role in your own treatment, including informational brochures and flyers and links to videos and other important resources. We invite you to explore this site and to bookmark this page and visit often for the latest updates.

Resource: If You’ve Just Been Diagnosed (CancerCare Fact Sheet)

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On September 13, 2011, a national initiative was announced by Million Hearts to prevent 1 million heart attacks and strokes over the next 5 years. Since one in three deaths occur in the United States due to heart disease, it is vital that we educate ourselves on the terrible disease. Over the next few months we will feature articles that will help educate readers on what heart disease is, as well as what cardiovascular disease and strokes are. We hope our readers will be able to learn what causes these conditions and what they can do to help prevent them.

The following is taken from http://millionhearts.hhs.gov.

Million Hearts is a national initiative to prevent 1 million heart attacks and strokes over the next five years. The Centers for Disease Control and Prevention and Centers for Medicare and Medicaid Services are the co-leaders of Million Hearts within the U.S. Department of Health and Human Services, working alongside other federal agencies including the National Institutes of Health, the Agency for Healthcare Research and Quality, and the Food and Drug Administration. Key private-sector partners include the American Heart Association, and YMCA, among others.

Heart disease and stroke are two of the leading causes of death in the United States. Million Hearts aims to improve heart disease and stroke prevention by:

• Improving access to effective care.
• Improving the quality of care.
• Focusing more clinical attention on heart attack and stroke prevention.
• Increasing public awareness of how to lead a heart-healthy lifestyle.
• Increasing the consistent use of high blood pressure and cholesterol medications.

Million Hearts brings together existing efforts and new programs to improve health across communities and help Americans live longer, healthier, more productive lives.

• Learn more about the science of Million Hearts in CDC’s Morbidity and Mortality Weekly Report
• Check out Million Hearts in Circulation, [PDF-286K] a journal of the American Heart Association
• See the Million Hearts perspective in the New England Journal of Medicine
• See the Million Hearts press release issued on Tuesday, September 13, 2011 [PDF-132K]

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The following recipe is from Eatingwell.com and is perfect for those of us who don’t have a lot of spare time to cook meals!

From EatingWell:  February/March 2005, The Eating Well Healthy in a Hurry Cookbook (2006), The Eating Well Diabetes Cookbook (2005) 

These burritos are something of a Tex-Mex wonder: tangy barbecue sauce, some roast chicken (or rotisserie chicken) and vegetables, all wrapped up in tortillas. For the best taste, look for a fiery barbecue sauce without added corn syrup.

4 servings, 1 wrap each

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

Nutrition

Per serving: 404 calories; 8 g fat ( 2 g sat , 1 g mono ); 80 mg cholesterol; 48 g carbohydrates; 32 g protein; 6 g fiber; 600 mg sodium; 531 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Iron (20% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 vegetable, 4 very lean meat
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The following is valuable information from the American Heart Association that will help us prevent heart disease by showing us how to know if we have risk factors and if we do, how we can manage them.

Heart-Health Screenings (Updated:Mon, 25 Jul 2011 by the American Heart Association)

The key to preventing cardiovascular disease is managing your risk factors, such as high blood pressure, high total cholesterol or high blood glucose. But how do you know which risk factors you have? The best way to find out is through screening tests during regular doctor visits.

“Regular cardiovascular screening is important because it helps you detect risk factors in their earliest stages,” said Barry A. Franklin, Ph.D., director of Preventive Cardiology and Rehabilitation at William Beaumont Hospital in Royal Oak, Mich., and an American Heart Association volunteer. “This way, you can treat the risk factor with lifestyle changes and pharmacotherapies, if appropriate, before it ultimately leads to the development of cardiovascular disease.”

Few of us have ideal risk levels on all screening tests. However, if you do have test results that are less than ideal, it doesn’t mean you’re destined to develop a serious cardiovascular disease. On the contrary, it means you’re in position to begin changing your health in a positive way.

“For many patients, screening results can serve as a wake-up call,” Franklin said. “Higher than optimal cholesterol or body mass index, for example, may drive home the message that it’s time to modify your diet and get more physical activity. When the test comes back and you see abnormal numbers, it becomes personal. Suddenly, the idea of making lifestyle changes isn’t just a recommendation in a pamphlet. It’s something that can impact your life and health.”

All regular cardiovascular screening tests should begin at age 20, except blood glucose measurements, which should begin at age 45.

You will probably require additional and more frequent testing if you’ve been diagnosed with a cardiovascular condition such as heart failure or atrial fibrillation, or if you have a history of heart attack, stroke or other cardiovascular events. Learn more about these more specific tests at the American Heart Association’s Conditions site. Even if you haven’t been diagnosed with a condition, your doctor may want more stringent screening if you already have risk factors or a family history of cardiovascular disease. (continue reading…)

 From EatingWell:  EatingWell for a Healthy Heart Cookbook (2008)

Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don’t use canned soup for the sauce, sodium levels are drastically reduced. To go even lighter, try the recipe with boneless, skinless chicken breasts.

6 servings (1 1/3 cups stew & 3 dumplings each) | Active Time: 45 minutes | Total Time: 1 hour

Ingredients

Old-Fashioned Chicken & Dumplings

• 1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
• 2/3 cup all-purpose flour
• 2 tablespoons canola oil, divided
• 2 large carrots, diced
• 2 stalks celery, diced
• 1 large onion, diced
• 1 tablespoon poultry seasoning
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 14-ounce cans reduced-sodium chicken broth
• 1 cup water
• 1 1/2 cups frozen peas, thawed

Dumplings

• 1 cup whole-wheat pastry flour
• 1/2 cup all-purpose flour
• 1 teaspoon poultry seasoning
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 cup nonfat buttermilk, (see Tip)

Preparation

1. Toss chicken with 2/3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.
2. Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.
3. To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk.
4. Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.

Nutrition

Per serving : 463 Calories; 15 g Fat; 3 g Sat; 7 g Mono; 91 mg Cholesterol; 45 g Carbohydrates; 34 g Protein; 6 g Fiber; 629 mg Sodium; 412 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat

Tips & Notes

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

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New steps are being made by the Food and Drug Administration (FDA) that will help protect consumers from skin damage caused by the harmful rays of the sun. The following measures are listed in the report:

• Final regulations that establish standards for testing the effectiveness of sunscreen products and require labeling that accurately reflects test results.
• A proposed regulation that would limit the maximum SPF value on sunscreen labeling to “SPF 50+”.
• A data request for safety and effectiveness information for sunscreen products formulated in certain dosage forms (e.g., sprays).
• A draft guidance for sunscreen manufacturers on how to test and label their products in light of these new measures.

“This new information will help consumers know which products offer the best protection from the harmful rays of the sun,” says Lydia Velazquez, Pharm.D. in FDA’s Division of Nonprescription Regulation Development. She said that the measures are necessary since “our scientific understanding has grown” and it is important for consumers “to understand that not all sunscreens are created equal.”

The FDA’s regulations will become effective in one year. The regulations will provide a standard test for sunscreen products that are sold over-the-counter which will determine if the products can be labeled as “Broad Spectrum.” The term broad spectrum means protection from both ultraviolet B (UVB) and ultraviolet A (UVA) rays.

The FDA has come up with additional labeling regulations designed to help consumers select the right sunscreens and teach them how to use them properly. Here are the additional labeling regulations from the FDA’s recent report:

• Sunscreen products that are not broad spectrum or that are broad spectrum with SPF values from 2 to14 will be labeled with a warning that reads: “Skin Cancer/Skin Aging Alert:  Spending time in the sun increases your risk of skin cancer and early skin aging. This product has been shown only to help prevent sunburn, not skin cancer or early skin aging.” 
• Water resistance claims on the product’s front label must tell how much time a user can expect to get the declared SPF level of protection while swimming or sweating, based on standard testing. Two times will be permitted on labels: 40 minutes or 80 minutes.
• Manufacturers cannot make claims that sunscreens are “waterproof” or “sweatproof, or identify their products as “sunblocks.” Also, sunscreens cannot claim protection immediately on application (for example, “instant protection”) or protection for more than two hours without reapplication, unless they submit data and get approval from FDA.

Since each and every one of us is exposed to the sun, we need to pay close attention to these new regulations. Any time that we spend in the sun increases our chance of skin cancer and each time we get a sun burn that risk is heightened. Not to mention, it also causes early skin aging. The FDA report lists the following steps we should follow in order to reduce our risk in the sun:

• Use sunscreens with broad spectrum SPF values of 15 or higher regularly and as directed.
• Limit time in the sun, especially between the hours of 10 a.m. and 2 p.m., when the sun’s rays are most intense.
• Wear clothing to cover skin exposed to the sun; for example, long-sleeved shirts, pants, sunglasses, and broad-brimmed hats.
• Reapply sunscreen at least every 2 hours, more often if you’re sweating or jumping in and out of the water.

For more detailed information click here to read the full report from the FDA.

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If you haven’t been to the CalCPA ProtectPlus website lately, you have a surprise—a healthy surprise—in store. Reaching out to fulfill an important aspect of the Group Insurance Trust mission and foster the well-being of its members, a new “Wellness” feature on the ProtectPlus site opens up to an array of resources for information on diet, health, exercise, and treatment options.

A series of scrolling panels link to some of the most highly regarded sources of health information on the Web, including Healthy Women; WebMD, The American Heart Association, The American Diabetes Association, and RealAge. Here is a sample of what you will find.

HealthyWomen

Sponsored by the nonprofit National Women’s Health Resource Center, HealthyWomen.org has a long history of providing unbiased and accurate health information. It was named one of the “Top 100 Websites for Women” by ForbesWoman. The site features information on a wide range of topics from pregnancy and reproductive health to diet, aging, and alternative medicine.

WebMD

One of the most popular health-oriented sites on the Internet, WebMD offers credible, in-depth medical news, features, reference material, and online community programs. Aiming to provide the most important and relevant health news each day, the site’s independent journalists draw upon medical journals, conferences, federal or state government actions, industry materials, and interviews with medical experts.

The American Heart Association

One of a group of sites created by the American Heart Association, Heart.org provides a wealth of information on cardiovascular diseases and stroke. In addition to explanations of heart-related health conditions, there are guidelines for caregivers and educators, resources for training in CPR and first aid, current research findings, and tips for healthy living.

American Diabetes Association

The official website of the American Diabetes Association, Diabetes.org offers a concise introduction to the basics of diabetes. It explains the differences between type 1 and type 2 diabetes, describes the symptoms, provides tips on prevention, and offers solid tools for living with the disease. Additionally, there are links to community resources, research, and advocacy measures.

RealAge

A highly praised commercial site, RealAge.com is dedicated to providing quality science-based health and lifestyle content available in a personalized, user-friendly, and easy-to-understand format. The editorial team is made up of health editors, writers, and researchers. Major categories address common issues around exercise, food, medical issues, and remedies. 

CLICK HERE to visit our new Wellness page

And More … Delivered to Your Desktop

For those who would like regular input or updates on health issues but need a reminder, RSS feeds are available from the American Heart Association and WebMD. The ProtectPlus website provides links to sign up for these, plus you can also sign up for an RSS feed of the ProtectPlus blog where Trust staff posts information on many topics of interest to members.

Finally, the Trust has contracted with HopeHealth for the semi-monthly delivery of a new eMagazine “The Healthy CPA.” You should have already received your first issue, with features and short squibs on health, diet, exercise, and even financial issues—information that you can put to use the day it arrives. If you didn’t receive it or overlooked it, here’s a link for retrieving it.

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In the video below, Kelsey Hubbard of the Wall Street Journal Digital Network speaks with WSJ’s Shirley Wang about steps that are being taken to help prevent Type 1 diabetes especially with the rising numbers of children that are diagnosed with the disease.

This week  the American Dietetic Association (eatright.org) released the following article regarding a great new website provided by the United States Department of Agriculture (USDA) that has helpful tools and information for consumers about nutritional guidance. Click here to view news coverage on the release of the website and what Michelle Obama had to say about the site.

Press Release:

New MyPlate Is a Useful Tool for Consumers to Follow Dietary Guidelines and Eat Healthfully, Says American Dietetic Association

CHICAGO – The U.S. government’s new graphic symbol of nutritional advice for consumers contained in the 2010 Dietary Guidelines for Americans will be a useful and intuitive way for people to eat well and improve their health, especially with the expert individualized advice provided by a registered dietitian, according to the American Dietetic Association.

“Time will tell if this new icon helps people to better understand vital nutritional messages of balance, variety, moderation and adequacy,” said registered dietitian and American Dietetic Association President Sylvia A. Escott-Stump. “If MyPlate can assist people in effectively adopting the recommendations of the Dietary Guidelines, it will be a success.”

The new MyPlate icon is a plate split into four sections, each representing a different type of food (protein, whole grains, fruits and vegetables). The sections vary in size depending on the recommended portion of each food a person should eat. A circle shape next to the plate represents dairy products, especially milk. Viewing the icon online allows consumers to click on each section of the plate for more information.

Escott-Stump emphasized that no one symbol can serve as a stand-alone consumer nutrition education tool, and praised the government’s consumer education campaign that is accompanying the release of the new icon. “No matter how informative or intuitive the symbol, it needs to be combined with easy-to-understand messages, motivational and educational tools—all specialties of registered dietitians—that guide people toward healthy food choices,” Escott-Stump said. “A goal for this new icon must be to increase the ‘nutrition literacy’ of all people,” Escott-Stump said. “The visual representations on the plate can support nutrition messages provided by registered dietitians and ADA.”

The 2010 Dietary Guidelines, released in January, are based on a comprehensive review of the latest scientific literature conducted by an advisory committee that included five ADA members, including the committee’s chair, registered dietitian Linda Van Horn, professor of preventive medicine at Northwestern University. ADA previously announced its support for the 2010 Dietary Guidelines for Americans, noting that, due to the epidemic of obesity in the United States, they are the first to address an unhealthy public, making their recommendations especially urgent for consumers and health professionals alike. ADA also called the Dietary Guidelines “a practical roadmap to help people make changes in their eating plans to improve their health.”

“As we have in past years, the American Dietetic Association was deeply involved in the development of the 2010 Dietary Guidelines. And we will use the Guidelines and the new MyPlate to provide the unequalled advice and services of registered dietitians to individuals and communities alike. ADA and all our members look forward to working with the USDA, the Obama Administration, other health associations and food and nutrition policy makers to develop effective nutrition, research, education, food assistance, labeling and promotion programs that help people get and stay healthy,” Escott-Stump said.

Media Contacts: Ryan O’Malley, Allison MacMunn
media@eatright.org

June 2, 2011

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The following article is from Realage.com.

Slim Down with This Kind of Sweetener

The type of sweetener you use in your oatmeal and coffee could have quite an impact on your ability to trim down.

According to new research, you should grab the honey pot, not the sugar bowl. In a study, the effects that honey had on appetite hormones and blood sugar control were more favorable than those of table sugar. Which means choosing honey could help prevent weight gain.

Sweet As Honey
In the small study, young healthy women who had normal body mass indexes ate a 450-calorie baked good for breakfast, and it was made with either honey or sugar. Then, the women’s levels of an appetite-stimulation hormone called ghrelin were measured. The hunger-making hormone was lower after the honey-based baked good than after the sugar-based one. Not only that, but the honey-based baked good was associated with higher levels of appetite suppressing hormones, too. And honey-sweetened breakfast goods made the women feel more satisfied. Altogether, researchers think these beneficial effects on hunger hormones and satiety could have a really positive impact on people’s attempts to manage their weight.

Everything in Moderation
Of course, the recent honey study isn’t an excuse to start dipping your finger at will into the honey jar. Any type of sweetener — be it honey, sugar, molasses, or agave nectar — is going to add calories to your diet. To help reduce your risk of obesity, try to limit your intake of added sugars to no more than 100 calories a day if you’re a woman and no more than 150 calories a day if you’re a man. And when you just have to have a little something sweet, choose honey. A teaspoon has about 21 calories, so measure, and then add that number to your daily tally.

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The following article from the Centers for Disease Control and Prevention contains valuable information about the dangers of having diabetes and being pregnant and what you can do to help prevent or control the condition and keep your baby safe. 

Control your blood sugar before and during pregnancy to help prevent birth defects and other poor outcomes, such as miscarriage or stillbirth.

What is diabetes?

Diabetes is a condition in which the body cannot use the sugars and starches (carbohydrates) it takes in as food to make energy. The body either makes too little insulin in the pancreas or cannot use the insulin it makes to change those sugars and starches into energy. As a result, the body builds up extra sugar in the blood. Controlling diabetes means controlling blood sugar by keeping it within a certain range by eating a healthy diet, exercising regularly, and taking medicines (pills or insulin) as ordered by the doctor.

How can uncontrolled blood sugar affect my health and the baby?

Your health

The extra sugar in the blood can damage your body’s organs, such as the heart, eyes, and kidneys, if it is allowed to build up in the body too long. It can also cause:

• Increased chance of needing C-section
• Preeclampsia
• Miscarriage or stillbirth
• Early or preterm birth

Baby’s health

• Birth defects
• Extra large baby
• Low blood sugar in infant after birth
• Increased chance of overweight obesity and diabetes in your child later in life

Are there different types of diabetes?

There are three common types of diabetes:

• Type 1 diabetes is a condition in which the pancreas makes no insulin or so little insulin that the body can’t change blood sugar into energy. Type 1 diabetes must be controlled with daily insulin shots, diet, and exercise.
• Type 2 diabetes is a condition in which the body either makes too little insulin or can’t use the insulin it makes to change blood sugar into energy. Often type 2 diabetes can be controlled through eating a proper diet and exercising regularly. Some people with type 2 diabetes have to take diabetes pills or insulin or both.  (continue reading…)

The following information is by The Editors of Prevention and gives us all some great information on what foods we should and should not consume as they could be aging us!

What if the fountain of youth were in your own kitchen? While we’ve come to expect certain physical and mental changes as an inevitable part of getting older, the fact is that the foods we eat—or don’t—may speed those processes along, aging us before our time. The reason is simple: “We eat too many processed foods,” says David Katz, MD, director of Yale University’s Prevention Research Center. “They’re often high in calories and low in nutrients such as vitamin B12 and omega-3s, so we end up with islands of deficiencies in a sea of excess.” These inadequacies can result in symptoms we tend to assume are due to aging, such as the four below. Work with your doctor to determine whether adjusting your diet or adding a supplement can help you look—and feel—younger.

Mistake #1: You avoid all animal protein.
Why it’s aging you: You may lack of vitamin B12. which is essential for energy.

Found only in foods that are derived from animals, this nutrient helps regulate your metabolism and energy production and is key to maintaining a healthy brain and nervous system. “Fatigue is a classic sign of B12 deficiency, which usually occurs in people who don’t eat very much animal protein,” says Danine Fruge, MD, associate medical director of the Pritikin Longevity Center & Spa in Miami. Chewing a lot of antacids to relieve heartburn can also lead to B12 deficiency because antacids interfere with B12 absorption.

Food Fix: Have two servings of nonfat dairy foods, such as fat-free milk or nonfat yogurt, and 3 to 4 ounces of lean protein daily. Good sources of B12 include seafood such as fish, clams, oysters, and mussels, as well as lean beef and pork, chicken, and fortified cereal.

Supplement Solution
Take 500 to 1,000 mcg of vitamin B12 in tablet form every day to raise and maintain your B12 levels.

Mistake #2: You avoid supplements.
Why it’s aging you: You miss manganese and copper, which help prevent joint pain.

Because manganese and copper are both essential for maintaining joint cartilage and flexibility, “in most cases, supplementing these nutrients reverses the joint deterioration and eliminates the pain,” says Dale Peterson, MD, director of the Comprehensive Wellness Center in Sapulpa, OK. “The body can actually repair a significant amount of damage if it’s given the proper support.”

Food Fix: Nuts, beef, and spinach are good sources of these nutrients, but you won’t be able to eat enough to get all your copper and manganese, so opt for a supplement, Dr. Peterson advises. Take 2 mg of copper and 5 mg of manganese each day. Within 2 to 3 months, your joints should feel less painful. (continue reading…)

The following is from womenshealth.gov – a project of the U.S. Department of Health and Human Services Office on Women’s Health.

National Women’s Health Week is a weeklong health observance coordinated by the U.S. Department of Health and Human Services’ Office on Women’s Health. It brings together communities, businesses, government, health organizations, and other groups in an effort to promote women’s health. The theme for 2011 is “It’s Your Time.” National Women’s Health Week empowers women to make their health a top priority. It also encourages them to take steps to improve their physical and mental health and lower their risks of certain diseases. Those steps include:

• Getting at least 2 hours and 30 minutes of moderate physical activity, 1 hour and 15 minutes of vigorous physical activity, or a combination of both, each week 
• Eating a nutritious diet
• Visiting a health care professional to receive regular checkups and preventive screenings
• Avoiding risky behaviors, such as smoking and not wearing a seatbelt
• Paying attention to mental health, including getting enough sleep and managing stress

Learn more about National Women’s Health Week.

[Information Source, Image Source]

Pork Fajitas with Mango

If you are planning to celebrate Cinco de Mayo next week, here is a delicious healthy recipe from Cooking Light. Enjoy!

By: Marge Perry, Cooking Light, January 2007

Adding just a tablespoon of low-sodium soy sauce to the pork at the end of cooking gives the dish just enough of that salty, savory “umami” flavor to balance the sweet mango. Enjoy these fajitas with lime wedges and Mexican beer.

YIELD: 4 servings (serving size: 1 1/2 cups pork mixture, 6 tablespoons mango, 1 tablespoon sour cream, and 2 tortillas) COURSE: Main Dishes

Ingredients

• 1 tablespoon fresh lime juice
• 1 teaspoon ground cumin
• 1 (1-pound) pork tenderloin, trimmed, cut into 1/2-inch strips
• Cooking spray
• 2 cups julienne-cut red bell pepper, (about 1 medium)                                                                           
• 2 cups julienne-cut green bell pepper, (about 1 medium)
• 1 cup thinly sliced onion
• 3 garlic cloves, minced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sugar
• 8 (8-inch) low-fat flour tortillas
• 1 1/2 cups diced mango (about 1)
• 1/4 cup fat-free sour cream

Preparation

Combine juice, cumin, and pork in a medium bowl, tossing well to coat. Let stand 5 minutes.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; sauté 4 minutes or until done. Remove from pan.

Recoat pan with cooking spray. Add peppers and onion; cook 6 minutes or until tender. Add garlic and pork; cook for 1 minute. Add 1 tablespoon soy sauce and sugar; cook 1 minute. Remove from heat.

Warm the tortillas according to package instructions. Serve pork mixture with tortillas, mango, and sour cream.

Nutritional Information

Amount per serving

• Calories:  410
• Calories from fat:  20%
• Fat:  9.1g
• Saturated fat:  2.4g
• Monounsaturated fat:  3.8g
• Polyunsaturated fat:  3.8g
• Protein: 30g
• Carbohydrate:  51.6g
• Fiber:  4.1g
• Cholesterol:  76mg
• Iron:  3.8mg
• Sodium:  579mg
• Calcium:  147mg

[Information Souce, Image Source - Photo: Randy Mayor]

With springtime officially here, we may find ourselves spending more time enjoying the outdoors with our family. Our children play very hard outside – running through long grass and shrubs - where ticks could be dwelling – which makes our children very vunerable.  Being bit by a particular tick can be a very serious issue because some ticks may carry Lyme disease which can be transmitted if it bites someone. The animals that most often carry these ticks are white-footed field mice, deer, raccoons, opossums, skunks, weasels, foxes, shrews, moles, chipmunks, squirrels, and horses. We need to make sure our children are not bit by one of these ticks and if they have been bitten by one, we should know what to do in order to prevent possible serious health complications.

A few simple things you can do to help protect your kids from ticks while they are outside are:

• to have them wear long pants tucked into their socks
• to wear long sleeved shirts
• to wear Light colored clothing so you are more apt to see the sesame seed sized tick
• apply insect spray
• check your child for the tick when they come in from the outdoors

In the early stages of Lyme disease, you may experience flue-like symptoms such as a stiff neck, chills, fever, headaches, and muscle aches just to name a few. You also may see a large expanding skin rash – the bullseye rash - around the area of the tick bite. Watch the video below from ABCNEWS.com –  GMA Health for more details about Lyme Disease and how to detect whether your child has been bit by one of these ticks and what treatment is necessary for your child.

Many of us suffer from allergies, especially now that spring has sprung. We commonly associate our allergies – sneezing, runny noses and itchy eyes – with all the many pollens floating around outside, however, according to the article below from WebMd, many people are affected by allergens in their own home. Pet dander, mold and dust are just a few of the indoor allergens. The article shows us how we can “allergy-proof” our home and hopefully alleviate some of our miserable allergy symptoms. 

Relief for Allergies at Home  

Allergy-proof your home to eliminate stuffy sneezes

By Gina Shaw
WebMD Feature                              Reviewed by Brunilda Nazario, MD

Your home is your castle — except when you’re allergic to it. A recent nationwide survey found that over half of all Americans test positive for at least some allergens, and many of these are indoor allergies such as dust, mold, and pet dander.

How can you allergy-proof your home to make it a refuge, not a source of sneezes? Take a tour of your house from room to room, find out where the allergens are lurking, and get relief from indoor allergies.

Allergies in the Bedroom

“This is the most allergen-prone room in your house, because the most common indoor allergen is dust mites,” says James Sublett, MD, an allergist in Louisville, Ky.

The single most important thing you can do for dust mite allergies is to put hypoallergenic casings on your beds, mattresses, box springs, and especially the pillows. “They’re right in your face all the time, so they particularly need allergy casings,” says Sublett.

You can also reduce the presence of dust mites in your beds by using only washable bedding.  Many people may pile their beds with fancy quilts, throw pillows, and wool blankets that aren’t washed regularly.

“If you move them around at night when you’re getting ready for bed, you stir up the particulate found in these linens,” says Sublett.

This applies to stuffed animals in children’s bedrooms as well. Instead of piling stacks and stacks of cuddly toys on the bed, limit the furry friends to one or two favorites that are washable. (Take a look at the label — many stuffed animals are marked “surface clean only.”)  Your child’s linens and stuffed animals should be washed in hot water at least once a week. (continue reading…)

The following article is from The American Dietetic Association and information will help to educate us on how to read food labels when we are grocery shopping so that we can make wise and healthy purchases.

Nutrition Facts Panel

Become a smart shopper by reading food labels to find out more about the foods you eat. There are several reasons why it is smart to check out the Nutrition Facts found on most foods: 

• Find out which foods are good sources of fiber, calcium, iron and vitamin C
• Compare similar foods to find out which one best meets your nutritional needs
• Search for low-sodium foods
• Look for foods that are low in saturated fat and trans fat.

Start with the Serving Size 

• Look here for both the serving size (the amount for one serving) and the number of servings in the package.
• Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories and Fat 

• Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight.

Let the Percent Daily Values Be Your Guide 

Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan: 

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
• Percent DV are for the entire day, not just one meal or snack
• You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.

The High and Low of Daily Values 

• 5 percent or less is low. Aim low in total fat, saturated fat, trans fat, cholesterol and sodium.
• 20 percent or more is high. Aim high in vitamins, minerals and fiber.

Limit Fat, Cholesterol and Sodium 

Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer.

• Total fat includes saturated, polyunsaturated, monounsaturated and trans fat. Limit to 100 percent DV or less per day.
• Saturated fat and trans fat are linked to an increased risk of heart disease.
• High levels of sodium can add up to high blood pressure.
• Remember to aim for low percentage DV of these nutrients. (continue reading…)

The following wellness tip is from eatright.org – the American Dietetic Association.

Food is more than just fuel. Your diet can help fight disease and keep you looking and acting younger. How a man eats throughout his life can help predict how well (or not) he ages.

Eating Right

A healthy diet for men includes: 

• At least 2 cups of fruits and 2 ½ cups of vegetables each day. At least once a week, eat tomatoes or something made from tomatoes like pasta sauce. The antioxidant lycopene found in tomato products is good for prostate health.
• At least five 1-ounce servings of whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats
• At least two to three servings of fish per week
• At least 38 grams of fiber a day for younger men; 30 grams of fiber a day for men older than 50
• Unsaturated fats like oils, nuts and salad dressings in place of saturated fats like full-fat dairy foods, butter and high-fat sweets
• 4,700 milligrams a day of potassium from fruits, vegetables, fish and milk.

To read more information on healthy eating tips for men, visit The American Dietetic Association.