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10 Healthy Breakfast Ideas to Jump Start Your Day

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A balanced breakfast should provide you with a decent amount of protein (20-30 grams is a good target). This helps satisfy hunger and supports muscle health, and along with some healthy carbohydrates can provide sustained energy and fiber. Carbohydrates should include, at the very least, some fruits or vegetables. If your calorie budget allows, add some whole grains as well.

With these simple guidelines, it’s easy to put together a healthy, well-balanced breakfast. Here are 10 healthy breakfast suggestions:

1. Cook some fresh or frozen spinach in the microwave, top with scrambled eggs or egg whites and a drizzle of balsamic vinegar, fresh fruit on the side
2. Protein shake made with protein powder, low-fat milk or soy milk and fruit
3. Plain nonfat or low-fat yogurt or cottage cheese topped with fresh fruit and cinnamon, or chopped raw vegetables and some fresh black pepper
4. Rolled oats prepared with milk or soy milk; stir in protein powder and fruit after cooking
5. Corn tortillas, heated and spread with black beans; top with grated low-fat cheese and salsa; fresh fruit
6. Whole grain toast spread with avocado and topped with slices of turkey breast; fresh fruit
7. Scramble extra-firm tofu, drained, crumbled in a little olive oil with fresh vegetables and herbs; fresh fruit
8. Whole grain crackers spread with nonfat ricotta cheese and topped with sliced berries
9. Salmon patty on a toasted whole-grain English muffin; fresh fruit
10. Leftovers: whole grains, protein and veggies make a great breakfast

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How to Reduce or Eliminate Back Pain Naturally Feel Better Everyday

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Article by: Justin Madigan- DC

“Sit up straight!”

Ever get told this by your teacher or parent? Ever think they were just being mean or authoritative just for the heck of it? I have some news for you, they were looking out for you. By sitting up straight, you will dramatically reduce the amount of dysfunction you are causing your spine. If you didn’t know, your spine begins at your head and ends at your bottom. That means that 75% of your body contains your spine! If you have a problem in your spine what could the effects be?

NEWSFLASH!!!! This could cause headaches, neck pain, shoulder pain, jaw pain, arm pain, back pain, organ problems such as ulcers, IBS, GERD, kidney problems, back pain, leg pain, hip pain, knee pain, ankle pain, foot pain, balance problems, neurological problems, ringing in the ears, and many more! I am serious!

How many of you have had a pain in some area of the body and it spontaneously went away but soon after you had pain in another area of the body? That is because your body changes to protect you. If you had neck pain and once that went away you had back pain does that mean your neck no longer has a problem??? No, not the case. That means your body has now contorted to the point that you can no longer feel the neck pain because your back is now inflamed.

The number one complaint we see in the office is low back pain. The number one type of relief we get is low back pain. This usually happens after the first correction of the neck. No, I didn’t misspeak… by correcting the neck, the back will naturally swing back to its normal position, resulting in a normal stress where there used to be abnormal stress. Cool huh?

Want to know how you can help yourself? Sit up straight. This doesn’t mean once in a while. This means every chance you get. It will be difficult at first but once you routinely check yourself, you will find it easier and easier to maintain an erect posture. Want to get one-on-one training in posture and muscle balance? Make an appointment to come in for a free consultation. We will not only relieve your neck and back pain, but we will teach you haw to keep it permanently away. We will do this without twisting or popping the spine. Click the button up top to call and chat with me. I’m always willing to help.

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6 Tips to Survive the Holiday Party Season

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Holiday cocktail parties can result in taking in more calories than most dieters assume, but that doesn’t mean you need to skip them altogether. With a little calorie control, you can get through the holiday party season without blowing your diet.

Holiday party season is the dieter’s perfect storm. The combination of free cocktails and delicious rich foods also brings a deluge of calories—before you’re even aware of how much damage you’ve actually done. While you enjoy celebrating with friends and family, the alcohol might start to loosen your determination to keep your calories in check. Then there are the snacks, plentiful and readily available, and often salty enough to fire up your thirst, which is then quenched with yet another drink.

Snack before you go.
With so much inexpensive, high-calorie food that’s often served up at holiday parties, the last thing you want to do is to arrive with an empty stomach. Have a high protein snack late in the afternoon to tide you over until dinner.

Choose appetizers wisely.
The snacks and appetizers that are typically offered at holiday parties tend to be greasy, salty and high-calorie. And since appetizers aren’t “plated up” like a meal, it makes it more difficult to keep track of how much you’ve eaten and how many calories you’ve put away. Get acquainted with the calorie counts of typical party appetizers (see the list below). If you want to dig into the snacks, it’s best to ask your server for a small plate and portion out a few items for yourself. When your plate is empty, you’re done.

Know the calories in your drinks.
If you’re planning to drink alcohol, your lowest calorie choices are beer and wine. A bottle of light beer or glass of wine has around 100 calories—far and away a better choice than many mixed drinks (see calorie chart below). That’s because hard alcohol has over 100 calories per shot, and the mixers and add-ins (sodas, fruit juices, syrups and cream) can drive the calories sky high.

Establish a limit before you go.
Know the amount of calories you have to spend, and how you plan to spend them on your cocktails and appetizers.

Alternate your drinks.
Once you’ve had one alcoholic beverage, switch to something that’s calorie-free, like some sparkling water, iced tea or a diet soda with a twist. Some people feel that having a drink in hand makes them appear more sociable—but that doesn’t mean that the drink has to have alcohol or calories.

Focus on the fun.
If your holiday party is mainly focused on food and cocktails, it’s time to shift your attention to the quality time you’re having with your friends. Being sociable doesn’t require that you have a cocktail in your hand or a plateful of snacks in front of you.

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What You Should Know About Protein Shakes

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Studies indicate many people around the world who want to lose weight or improve their nutrition habits are turning to protein shakes. But despite their growing popularity and acceptance as a convenient source of nutrition, there are some doubts, myths and misconceptions about the safety and effectiveness of this class of functional food.

As a nutrition specialist, obesity expert and compensated member of the Herbalife Nutrition Advisory Board, I would like to address the six most frequently asked questions about protein shakes.

1. What is a protein shake?

A protein shake is a single drink that is used as a replacement for one or more daily meals, but it is not recommended as a total diet replacement. These shakes exert their effect through reducing portion size, and consequently caloric intake, while providing excellent nutritional balance and satiety.

2. Do protein shakes really work?

Yes. Protein shakes have been scientifically developed to provide all nutrients that you typically receive from an average meal but with reduced calories.

For example, a typical breakfast delivers around 550 calories as compared to a shake (prepared as recommended on the product’s label), which provides about 200 calories (190 calories for Herbalife® Formula 1 shakes prepared with 8 oz. nonfat milk). So you save approximately 350 calories per meal and you get an excellent micronutrient (vitamins and minerals) and macronutrient (protein, carbs, healthy fats) balance. You also have many choices of flavors and the possibility to add fruits, spices and other healthy ingredients to create an endless variety of recipes.

Protein shakes are also practical and convenient. They are a perfect nutrition solution for the frenetic pace of 21st century life. You can have your shake at your office, at school, on public transport or in an Herbalife nutrition club where you are a regular invitee. Those clubs are in the more than 90 countries where Herbalife Nutrition operates.

But remember that for the shakes to work, nutrition balance and limiting caloric intake are decisive factors. It will depend on your fruit and vegetable intake, meal appropriateness, stress control, sleep quality and exercise habits.

3. Are there any negative effects of consuming protein shakes?

No, protein shakes are safe and healthy when consumed as recommended on the product label. Scientific papers on protein shakes attest to the benefit of this nutritional product.

Protein shakes are an excellent combination of macro- and micronutrients and contain no medicine, hormones or diuretics. As nourishment, healthy adults can drink them, but children, pregnant women, nursing mothers or people with any health issues should refer to a health professional before making any changes to their diet.

In my own professional experience, I’ve seen people consume protein shakes for more than 30 years on a daily basis and enjoy their lives, healthier and happier than ever.

4. Does a shake substitute for a balanced diet?

Shakes are composed of the nutrients you need for a healthy and balanced meal. They are important tools for those who have limited healthy nutritional choices available or occasionally have no time to eat well. Shakes are thus part of a balanced diet.

If you are a fitness-focused person, it’s possible to get all the nutrition you need from a delicious protein shake with less calories than a conventional meal.

Protein shakes are also effective substitutes for meals that are high in calories but poor in nutrients.

However, if you already eat healthy, balanced, low calorie meals, you should continue with your fit lifestyle and probably don’t need to replace your meals for purely nutritional reasons. But if you are away from home or just want some variety in your regimen, you might choose a shake as a tasty, convenient, practical and healthy option.

5. Can protein shakes be consumed every day?

Yes. Protein shakes are a great tool for those who just want to have more healthy and convenient meal options.

One of shake’s biggest advantages is its practicality, serving as a healthy option for busy people. In modern life, people often don’t have time or opportunity to eat a planned or healthy meal. If you are running late for work in the morning, or too tired to cook at night, a protein shake could be a very appropriate solution since it is easy, nutritious and quick to prepare.

6. Are protein shakes only for people trying to lose weight?

No. Protein shakes work as an excellent complement to other healthy diet elements, and they can also be an effective weight management tool. How often you consume shakes will lead you to different goals.

To lose weight, you should replace two out of three meals a day with a shake. Keep on doing this until you reach your weight target. Then, to maintain your weight, you should replace one meal a day with a shake.

If your objective is to gain muscle and lean body mass, you should have all three healthy and balanced meals as planned and add one or two shakes as a snack, to add protein to your diet. Of course your exercise routine is key to determining your success.

The bottom line is that protein shakes are a convenient and practical nutritional tool and a healthy food choice for those who want to get in their best shape and feel good while navigating the challenges of modern life.

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Teriyaki Sauce

Teriyaki Sauce Recipe

Grilling this weekend? Add some flavor to your meal with this homemade teriyaki recipe.

Posted by Herbalife on Sunday, September 3, 2017

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Happy National Shake Month

September is National Shake Month in the U.S. We’re celebrating by sharing Herbalife Nutrition CEO Rich Goudis’ go-to shake. What’s yours?

Posted by Herbalife on Friday, September 1, 2017

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Stryker Electric & Air

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Can Air Conditioners Cause Sinus Congestion?

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Air-conditioners can cause or worsen sinus congestion due to allergies. It is important to be aware of how you can avoid sinus congestion by maintaining your AC unit.

First, walking into a cold, dry room can trigger a runny nose, just as walking outside on a cold winter day drives many people to reach for tissues, said Dr. John Ohman, chief of the division of allergy at Tufts Medical Center in Boston. The cold air seems to trigger nervous system reflexes in the nose that cause glands in the nasal membranes to produce mucus; the problem may be particularly common in those with allergies. But changes in temperature and humidity should trigger only brief congestion, Dr. Ohman said.

Those with allergies might develop congestion because small particles like pollen, mold spores, pollutants and dust mites can get trapped by air-conditioning filters and then released into the air when the machine is turned on, said Dr. Maria Garcia-Lloret, an allergist at the U.C.L.A. School of Medicine. Pollutants and bacteria wouldn’t cause an allergic reaction per se, she said, but could irritate the nose. Exposure to mold spores can cause allergic reactions that may be particularly long-lasting.

Dr. Richard Lebowitz, a rhinologist at NYU Langone Medical Center, emphasized the importance of changing air-conditioning filters regularly. “If you don’t maintain them well and everything you breathe is filtering through this gigantic sheet of dust,” dispelling dust into the air, “that’s not very helpful,” he noted.

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Strawberry Lemonade Popsicles

Strawberry Lemonade Popsicles

These strawberry lemonade popsicles are the perfect summer treat. Bonus: They have #HerbalifeSKIN Collagen Beauty Booster to support skin health.

Posted by Herbalife on Saturday, August 12, 2017

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Save Time with These 8 Make-Ahead Meal Ideas

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Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training

Make-ahead food ideas help me stay organized, save time and always provide something healthy and delicious for when I’m hungry. I like to spend an hour or two on the weekend preparing some staple foods that I can use all week. Take a look at my top eight make-ahead food ideas.

Salad Greens
Pre-washed salad greens are convenient, but they can be pricey. Instead, I buy a variety of lettuces and greens, break them into bite-sized pieces for salads, then wash and spin them in my salad spinner. Then (don’t laugh) I put them in a pillowcase and store them in the crisper drawer of the refrigerator. The salad spinner gets the greens really dry, and the pillowcase works better than plastic bags to keep them fresh and crisp. The greens don’t get soggy this way, and they stay fresh for a full week.

Pre-cut Vegetables
I pack a salad nearly every day for lunch, and I make a salad almost every night for dinner, too. To make it easy, I prepare a lot of different veggies and store them in individual containers in the refrigerator. My standbys are thinly sliced cucumbers, red onion and bell pepper, grated carrots and chopped parsley. To prep my food ahead of time, I often blanch some broccoli or cauliflower florets or roast some zucchini slices or asparagus spears in a hot oven and chill those. These veggies quickly and easily get worked into my lunch salad and dinners throughout the week.

Pan-Seared Chicken Pieces
Cooking some chicken in advance is a real lifesaver for me. Starting with about two pounds (1kg) of chicken tenders (goujons), I sprinkle them with a little salt, pepper and paprika. Then I brown them on one side in a little bit of olive oil in a large skillet over medium-high heat. I flip them over, add a few tablespoons of liquid to the skillet (white wine, broth, water, or lemon juice), cover the skillet and let them cook for 5-6 minutes until they’re done. I often add these to lunch salads, stuff some into whole grain pita pockets with veggies and hummus, or use them to make a quick soup or pasta for dinner.

Beans or Lentils
Slow cookers are great for making homemade beans or lentils. I like to slow cook black beans with onions, garlic and spices. Once they’re cooked, I keep them in the refrigerator to mix into my salad for lunch or use them as a base for a soup or chili.

Hard-Boiled Eggs
Eggs are one of the best protein sources around, and it only takes a few minutes to hard boil them. I use hard-boiled eggs as a protein source in my salads, and I often grab one for a quick snack. I like to spread a rice cake with some grainy mustard then top it with a sliced egg and some of my sliced vegetables.

Tuna Salad
When I have tuna salad in the refrigerator, it’s a lot easier for me to work more fish into my diet. I mix flaked tuna with either mashed avocado or hummus, a little mustard and a lot of chopped vegetables (again, those pre-cut vegetables). It serves as a protein source for my salad at lunch, or I’ll use a little scoop for a high-protein snack on some whole grain crackers.

Hummus
Hummus takes only a few minutes to make and will stay fresh in the refrigerator for a week. It’s also very inexpensive to make, compared with the price of store-bought versions. Start with a can of beans (garbanzos/chickpeas are traditional, but other beans work just as well). Drain the beans, rinse and drain again, then whirl in the blender with a little olive oil, lemon juice, salt and pepper until smooth. Hummus with raw veggies makes a great snack, but I also use it in place of mayonnaise in tuna or egg salad, or I’ll thin it down with a little vinegar and water for a delicious salad dressing or sauce on steamed vegetables.

Salad Dressing
Bottled dressings are expensive and often high in salt, sugar and preservatives. Making your own dressing is simple and allows you to control the ingredients. I mix two parts olive oil to one part acid (citrus juice, vinegar), then add salt and pepper to taste. I vary the acid and often use a blend, like lime juice and rice vinegar. You can experiment with adding dried herbs, mustard, garlic powder or onion powder.

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8 Food Safety Tips for BBQs and Picnics

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Fresh air and exercise, friends and family, and coolers of favorite homemade dishes are the ingredients for a happy summer party.

But warmer temperatures help bacteria grow, so it’s more important than ever to practice food safety during the hot summer months.

Keep your food from spoiling by following these safety tips from the US Department of Agriculture:
Wash hands, utensils, containers, and work surfaces before handling food to prevent harmful bacteria from spreading.

Marinate foods in advance, in the refrigerator using a glass or plastic food-safe container.l.

Foods that need to be kept cold include raw meat, poultry, and seafood; deli and luncheon meats or sandwiches; summer salads (tuna, chicken, egg, pasta, or seafood); cut-up fruit and vegetables, and perishable dairy products.

Separate raw meats, poultry, and seafood from ready-to-eat foods including fruits, vegetables, salads, cheeses, and desserts. Use separate coolers, plates, and utensils.

Keep cold food in an insulated cooler with plenty of ice or frozen gel packs. Transport the cooler in the passenger area of your car, not in the hot trunk. At the picnic site, cover the cooler with a blanket and place it in the shade.

Throw out leftovers that have been sitting out for more than 1 hour. Store the rest in a cooler that still has ice. If all the ice has melted, throw away the food.

Bring a food thermometer to be sure grilled foods are cooked enough.

Bring hand sanitizer if your picnic site doesn’t have hand-washing facilities.

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How Can You Help Your Elderly Loved
One if She’s Still Extremely Independent?

By Lee Borellis

Out2News.comEven if your elderly loved one is still quite independent, there may be some ways that you can offer her quite a bit more help than you thought possible. Being her family caregiver doesn’t mean that you’re just there for the really difficult times.

Assist Her with Maintaining Her Independence

Your loved one is already independent and she’s probably quite happy that way. But you might be able to do little things that help her to keep her independence. Sit down with your loved one and figure out if there’s anything that you can do that can help her to feel even more self-sufficient.

Connect Her with Resources She Might Need

If your loved one has some specific needs, then local resources can help her quite a bit without cutting into her independence. You can be the intermediary and help your loved one find the resources that she might need. Whether that means getting in touch with agencies that help senior citizens or lining up housekeeping help, you can be that liaison.

Supply Her with Information about Her Health Conditions

Some elderly loved ones appreciate help with researching some of their health conditions. Ask your loved one if you can handle that task for her and compile the information. That can help free up her time to do activities that she really enjoys. It also allows you to be a little more active in helping her manage her health.

Be Emotionally Supportive to Her

In many circumstances, emotional support can do more for your loved one than anything else can. Knowing that you’re there for her can make a tremendous difference to your loved one’s ability to maintain a positive attitude.

Prepare for More Intense Caregiver Duties

At some point in the future, it’s very likely that your loved one won’t continue to be as self-sufficient as she has been. When that happens, your loved one is going to need much more help from you as her family caregiver. Now, you can start to prepare for what that’s going to look like so that it’s not such a shock to you and to your loved one.

As your loved one’s circumstances change, so too do your duties as a caregiver.

· About 1.2 million people in the United States are living with HIV. Of those people, 1 in 8 don’t know they are infected.

· In 2014, an estimated 44,073 people were newly diagnosed with HIV. An estimated 20,896 people were diagnosed with AIDS in 2014.

· In 2014, 22% of all new HIV diagnoses were among youth aged 13-24

About the Florida Department of Health

The department works to protect, promote and improve the health of all people in Florida through integrated state, county and community efforts. Follow us on Twitter at @HealthyFla and on Facebook. For more information about the Florida Department of Health please visit www.FloridaHealth.gov.

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Six Ways Your Pet Can Boost Health and Well-being

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By Krisha McCoy

Arriving home after a long, stressful day at work, you are greeted at the door by an overexcited four-legged friend. It can’t fail to put a smile on your face. Pet ownership is undoubtedly one of the greatest pleasures in life, providing companionship and giggles galore. But the benefits do not end there; your pet could be doing wonders for your health and well-being.

Pets can offer a wealth of benefits for health and well-being.

The United States is a nation of animal lovers; more than 65 percent of households own a pet, with dogs and cats being the most popular choice.

It is no surprise that so many of us have a pet in our lives; not only are animals fantastic company, but they also teach us compassion and offer unconditional love.

As British novelist George Eliot once said, “Animals are such agreeable friends – they ask no questions; they pass no criticisms.”

Adding to pets’ indisputable charm is the wealth of benefits they offer for human health and well-being. We take a closer look at what these are.

Lower risk of allergies – Around 50 million people in the U.S. have nasal allergies, and pet dander is one of the most common triggers.

With this in mind, it may come as a surprise that pets could actually lower the risk of developing allergies.

Reduced anxiety and stress – The soothing sound of a cat purring or the feeling of “man’s best friend” tucked up against your feet is guaranteed to help one feel at ease, so it may come as no surprise that pets can help to alleviate stress and anxiety.

Better heart health – Heart disease is responsible for around 610,000 deaths in the U.S. every year, making it the leading cause of death in the country.

Many of us are aware that good lifestyle choices, such as a healthful diet and regular exercise, are key to reducing risk factors for heart disease. But did you know that your pet could be protecting your heart health, too?

Stronger relationships and social skills – Most pet owners have a special bond with their furry friends – in fact, statistics show that more than 66 percent of dog owners and 56 percent of cat owners consider their pet to be a family member.

But according to recent studies, this pet-owner bond may have a beneficial influence on our other relationships, too.

Improved mental health – Mental illness is estimated to affect around 1 in 5 adults in the U.S. in any given year, with depression, bipolar disorder, and schizophrenia being among the most common.

While having a pet cannot cure mental illness, studies suggest that it could certainly help.

Better sleep quality – Those of you who are dog owners will know only too well the frustration of your four-legged pal claiming the sheets at bedtime. But don’t kick them off the bed just yet; studies have shown that sharing a bed with your pet may actually lead to a better night’s sleep.

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“Five Wishes” – Advance Directives

Out2News.comBy: Jack Langhorne, Treasure Coast Hospice Volunteer 5/24/17

“Catch Up” is triggered the moment someone becomes suddenly dysfunctional, or critical by hospital emergency, and always creates challenging problems for caregivers. From personal experience, here are some ideas, tools, and simple advance preparations which can help anyone avoid “Catch Up”. We can easily pre-plan to help caregivers avoid potential hurdles and complications that delay care. Issues can be anticipated by advance directives, and solutions facilitated with the help of Treasure Coast Hospice. Plan for emergencies, and take advantage of available local resources.

Healthcare professionals consistantly tell me most people are unprepared. Patients rarely have all the documents needed by EMTs, hospitals, or doctors readily accessible. Caregivers usually discover this while waiting in a hospital emergency room dealing with unexpected serious medical concerns.

I flew airplanes for 60 years. 80% of pilot semi-annual, recurrent training involved anticipation and preparation for emergencies. In the same way, disruptions and challenges caused by medical emergencies involving loved ones can be greatly minimized through the identical process of advance planning and preparation.

Treasure Coast Hospice offers a free publication called “Five Wishes”. This 12-page form is a simple and mostly do-it-yourself, fill-in-the-blanks resource. Anyone can use “Five Wishes” to express his or her own emergency, disability, or end-of-life preferences. The form provides numerous blank spaces to include necessary authorizations and guidance for family, friends and healthcare providers. “Five Wishes” makes it easy to plan ahead. Your written plan saves others from having to make difficult and heartbreaking decisions. “Five Wishes” helps avoid the challenges of “Catch Up”.

My wife, Pat, and I were travel agents. We specialized in cruises and sailed together more than 60 times. At age 69, Pat fell in a Doctor’s office, breaking her hip. The surgery following the accident accelerated her chronic Parkinson’s disease causing unremitting and substantial pain for the next three years

During the first 12 months Pat saw a specialist of some sort every week. Treasure Coast Hospice was never mentioned. Fortunately at month 13, a Treasure Coast Hospice evaluation determined that Pat could have received in-home care that would have mitigated a lot of her suffering months earlier.

Five Wishes is a simple form that documents your instructions for your future medical care in the event you become unable to speak for yourself. The booklet has several components, including:

• A health care Power of Attorney or surrogate authorization that allows you to name a person you trust to make your health care decisions if you cannot make them yourself.

• A Living Will – a statement about your desires to have or not to have your life prolonged by extraordinary measures if you have a terminal or incurable illness or if you are in a vegetative state.

• A Declaration of Anatomical Gift – allowing you to make a gift by will, organ donor card or other document.

After completing “Five Wishes” many decide to expand and broaden the scope of their end-of-life directives in a “Red Notebook”. The Red Notebook Project is user-friendly. It is a fill-in-the-blanks, 3-ring notebook with storage pockets available at a modest price, and is privately published. The information can also be uploaded and updated anywhere at any time online.

The Red Notebook is indexed, “do-it-yourself”, and divided into sections with detailed checklists and suggestions. Multiple pockets create an easy place to put important legal documents such as a Will or a Trust. Some people record contacts, passwords, user-names and account information for banking or investment accounts. They sometimes include Powers of Attorney or other authorizations enabling a caregiver to write checks or transfer cash from savings into a checking account.

I have seen Red Notebooks which go into detail explaining where various important files and records can be found, along with lists and contact information for those who should be notified in the event of death. Many realize that surviving family is under a lot of pressure when a spouse or parent dies, so they write their own obituary. The more we have pre-prepared in advance, the easier it will be for the surviving caregivers.

Because of my recent, close, and personal experience with all of these medical and end-of-life issues, I am a volunteer for Treasure Coast Hospice. I am not an Attorney, but am available to discuss or speak about these issues; answer questions, and to provide copies of “Five Wishes”. Also, for more information on The Red Notebook Project, I am glad to help you there, as well.”

My contact information is; Cell # 772-486-2539 (Phone or Text); and

E-mail LanghorneJ@gmail.com.

Jack Langhorne

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The Link Between Sleep and Weight

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By Krisha McCoy

We all know that diet and exercise are the cornerstones of a weight-loss program. But can sleep also help you maintain a healthy weight or even drop a few pounds?

“There are more and more studies showing that not getting enough sleep or not getting good quality of sleep can contribute to weight gain,” says Raj Kakar, MD, MPH, the medical director at the Dallas Center for Sleep Disorders in Plano, Texas.

Sleep and Body Weight: What the Research Says

Just as obesity has become a worldwide epidemic over the past few decades, more people have also become chronically sleep-deprived. According to National Sleep Foundation surveys, 35 percent of Americans were sleeping for eight hours a night in 1998, compared with just 26 percent in 2005. Researchers believe that the growing obesity and sleep deprivation epidemics may be related.

A recent study followed a group of 40- to 60-year-old women for five to seven years and tracked their weight and sleeping patterns. The researchers found that women who reported having trouble falling asleep, waking up frequently at night, or having trouble staying asleep were significantly more likely to have “major weight gain” (gain of 11 pounds or more).

Another study examined the eating and exercise habits of a group of young healthy men after sleeping for eight hours and four hours on two consecutive nights. The researchers found that the men ate significantly more (an average of 560 excess calories in their daily diet) during the day after they were sleep-deprived, compared to what they ate after having a good night’s sleep.

Researchers believe that sleep-deprived children may be at especially high risk of having weight problems. Studies have consistently found that getting less sleep than recommended is associated with childhood obesity. In fact, based on sleep studies in children, researchers have calculated that a child’s risk of being overweight or obese is reduced by about 9 percent for each additional hour of sleep per night.

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Signs That Your Loved One Might be Suffering from Oral Cancer

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Article by: Lee Borellis -Treasure Coast Home Health Care
In your role as a family caregiver, awareness is one of the most important tools that you can have. This awareness is vital not just for being able to detect issues that your loved one might be facing, but also how you can help them to manage these issues in the way that is right for them. April is Oral Cancer Awareness Month. During this month, take time to learn more about the potential signs and symptoms of oral cancers so that you can help to make sure that your elderly loved one gets the level of care that they need to manage their condition in accordance with their health, well-being, and wishes for the future.

As with most other forms of cancer, early detection is key to getting your parent on the most effective means of treatment and giving them the best possible benefits. Some of the early signs and symptoms that your aging parent might be suffering from oral cancer include:

Sores or swelling anywhere in the mouth or along the throat that do not correspond with other health issues

Thick patches or lumps in the throat or throughout the mouth

White or red lesions on the lips or in the mouth

Swelling that makes previously well-fitting dentures uncomfortable

Loose teeth that are not related to other dental health issues

Sore throat or hoarseness that is persistent and does not respond to usual treatments

Feeling as though there is something stuck in the throat or that there is a continuous lump in the throat

Numbness anywhere in the mouth or on the tongue

Pain or tenderness in the mouth or on the tongue

Difficulty moving the tongue or jaw

Difficulty with speaking

Pain in one ear that does not correspond with any loss of hearing

These symptoms can relate to other conditions, which makes it extremely important that if you notice any of them you get your loved one to the doctor or dentist as soon as possible so that your parent can get an appropriate diagnosis and get on the course of treatment that is right for them.

If your elderly loved one has recently been diagnosed with cancer, now may be the ideal time for you to consider starting senior care for them. A senior home care services provider can be with your elderly parent on a customized schedule that ensures that they always have access to the support, care, encouragement, and assistance that they need when they need it, while also encouraging them to maintain as much independence, autonomy, activity, engagement, and fulfillment as possible as they age in place. This includes devising a highly personalized set of services tailored to not just their specific challenges, limitations, and health condition, but also the wishes that they have regarding their care and lifestyle during this journey. As their family caregiver this can give you a tremendous sense of confidence and peace of mind knowing that they are getting everything that they need and that their wishes are being respected both when you are with them and when you are not.

If you or an aging loved one are in need of senior care in Vero Beach, FL or the surrounding areas, contact the caring professionals at Treasure Coast Home Health Care. Call today at 772-872-6983.

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Essential Tips for Good Health

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Article by: Jamie Oliver

People are emotionally involved, change happens quickly, especially if they feel that their behavior is letting loved ones down. Large-scale change seems daunting. We want simple routines that we can automatically follow. Adopt some of the steps here, which anyone can do, and you will like your life more in just a couple of weeks. And you’ll live longer.

Laughing not only eases stress, promotes social bonding, and lowers blood pressure, it may also boost your immune system. So bring some humor into your life, whether it’s through friend

Women’s Health Tip
Besides laughing, certain foods have been proven to soothe stress and can counteract the damage that chronic pressure does to your bod. Stock up on these eats and beat down stress for good.

Don’t Skip Breakfast
Fiber in the morning means less hunger late in the afternoon, when you’re most likely to feel tired and gorge yourself on sugar. A morning dose comes from steel-cut oatmeal, usually mixed with raisins, walnuts, and flaxseed oil. An early start on eating also keeps your metabolism more active throughout the day; breakfast eaters are thinner than people who just rush out the door.

Hit the Sack
Conan and Dave are funny, but they’re not worth the strain on your system. Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for pants-splitting foods. Set a bedtime and stick to it. Record the late shows and then watch them the next day as you pedal a stationary bike.

Foods with bright, rich colors are more than just nice to look at. They’re also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation. (Sadly, skittles do not count.) Eat nine fistfuls of colorful fruits and vegetables each day and you’ll reap the benefits without having to give up other foods. Whenever you shop the produce aisle, be reminded that these foods are often more powerful than the drugs sold in pharmacies.

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Protein: What it Is, and Why You Need to Eat It

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You may know what foods contain protein, but have you ever wondered what protein actually is – and why you need to eat it every day?

Protein is, of course, a vital component of a healthy diet. Most of us have known this since we were kids – probably from being told that protein would make us “big and strong”. And, while there’s some debate as to who actually created the word “protein” (it first appeared in the scientific literature in 1838), there’s no disagreement that it was derived from the Greek word “protos” – meaning “first rank or position” – in recognition of how important protein is to life.

What Are Proteins Made Of?

The proteins you eat (and the proteins in your body) are all made up of small units, called amino acids. You often hear amino acids described as “building blocks” because these small individual units are assembled in various ways to build proteins.

It may help to think of amino acids in the same way as letters of the alphabet. In English, we use just 26 letters to make up all of the words that we write and speak. Some words are short, some are long – but we create millions of words from just 26 letters. And, the final sequence of the letters is what gives each word its sound, and its meaning.

Similarly, there are 20 amino acids that can be strung together to make proteins – the ones you eat, and the ones that are made by your body. And just as we don’t use all 26 letters to make every word, most proteins don’t contain all 20 amino acids, either.

But – just as letters are strung together to make words – amino acids can be strung together in different sequences and in different lengths (from just a few amino acids to several thousand) to make different proteins. And, the sequence of amino acids gives each protein its “meaning” – because the final structure of the amino acid chain determines specifically what that protein is, and what it does.

The Proteins You Eat Maybe you never thought about it, but not all food proteins are the same. The sequence of amino acids that creates the white of an egg is much different from the arrangement of amino acids that creates the protein in a glass of milk.

When you eat foods that provide protein, then, it should make sense that different foods contain different proteins (and usually more than one) – even though they’re all made up of amino acids.

For example, when you eat milk or yogurt, you’re eating proteins called casein and whey. When you eat meat or fish or poultry, you would be eating – among others – proteins called collagen and myosin. Beans have proteins called legumins, and eggs contain a number of different proteins, including one called avidin and one called ovalbumin.

Each of these proteins is unique because each is made up of a unique sequence of amino acids. And once the proteins are digested and absorbed, their amino acids can then be used as building blocks for the proteins within your body.

The Proteins Your Body Makes

As protein foods travel through the digestive tract, they’re ultimately broken back down into their individual amino acids, which are absorbed into the bloodstream. Your body can then use these building blocks to manufacture some 50,000 different body proteins – each of which has a specific structure (and function) based upon its arrangement of amino acids.

As long as your body has all the necessary “raw materials” in the form of the amino acid building blocks, it can manufacture these important body proteins – from the enzymes that speed up chemical reactions in the body, to hormones that act as chemical messengers. (Other proteins support your immune function, or transport nutrients in your body – and of course, you have proteins that provide structure to your bones, skin, hair, nails and muscle, too).

Once the amino acids enter your bloodstream, there’s no way to tell whether they were derived from a bowl of lentils or a steak; they all end up as an amino acid “pool” in your body’s tissues and fluids – a pool that can be tapped into as needed. To ensure a steady supply, though, it’s important to consume adequate protein every day.

You Need Protein Daily

Eating the right amount – and the right types – of protein every day is important for a couple of reasons. For one thing, if you consistently had a shortage of protein in your diet, your body would have no choice but to start breaking down proteins within your body to provide the amino acids needed to produce the most vital body proteins.

While this process of building up and breaking down happens in your body all the time, the system only works as long as there are adequate amino acids coming from the diet to keep the two processes in balance.

Complete and Incomplete Proteins

The types of protein you eat matter, too. Of the 20 amino acids that your body uses to manufacture body proteins, nine of them are called “essential” – they have to come from your diet because your body cannot make them (although it can manufacture the remaining 11 amino acids).

Proteins that come from animal sources – meats, fish, poultry, eggs, milk and milk products – contain all of the essential amino acids, so they’re referred to as “complete” proteins.

Plant proteins are found in foods like beans, lentils, nuts and whole grains and – with the exception of soybeans (and protein foods derived from soy such as tofu, tempeh, soy milk or soy protein powders) – plant proteins are lacking one or more essential amino acids, so they’re considered “incomplete”. Strict vegetarians work around this by consuming a wide variety of foods to ensure that they get their full complement of essential amino acids in their diet.

Susan Bowerman, M.S., R.D., C.S.S.D., F.A.N.D. – Director, Worldwide Nutrition Trainingat Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

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Five Great Food Pairings for Good Nutrition

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There’s more to food pairing than pursuing what goes great together––like the taste sensation of chocolate and strawberries. To get the most out of your diet, there are certain foods you can combine that complement each other nutritionally.

People often ask me if there are certain foods that they should, or shouldn’t, eat at the same time. Some people have heard that “If you don’t eat proteins and carbs at the same meal, you’ll lose weight.” But a study published about ten years ago debunked that idea. On the other hand, there is another concept around food combining––sometimes called food synergy or food pairing­­­––which recognizes that certain foods offer a bit more nutritional benefit when eaten together than if you eat them separately. Think of it as a nutritional ‘one and one makes three.’

How to Get Better Nutrition With Food Pairing

• Colorful veggies with a little fat. Many fruits and vegetables contain compounds called carotenoids. These are natural pigments that give foods like tomatoes, carrots and spinach their beautiful hues––from the pigments lycopene, beta-carotene and lutein, respectively. Carotenoids function as antioxidants in the body, which is one reason why fruits and vegetables are such an important part of a healthy diet. These important compounds are fat-soluble, which means that when you eat your veggies with a little bit of fat, your body is able to take up more carotenoids. So, adding some healthy fat from avocado or olive oil to your salad, for example, will help you absorb the carotenoids found in the romaine lettuce, carrots and tomatoes.

• Vitamin C with iron-containing veggies and grains. Iron comes in two different forms in foods. One form called ‘heme’ iron is found in fish, meat and poultry, and it’s more easily absorbed by the body than the so-called ‘non-heme’ iron found in certain veggies and grains. When you take in some vitamin C along with a source of non-heme iron, your body will absorb the iron better. And it doesn’t take much: the amount of vitamin C in one orange or one tomato can nearly triple iron absorption. So, tomatoes in your chili will help you absorb the iron in the beans. Strawberries will help you take up the iron in your cereal. And the iron in spinach will be better absorbed if you toss some orange or grapefruit wedges into your spinach salad.
• Lemon and green tea. Green tea phytonutrients, which are naturally occurring and contain some unique and beneficial antioxidants called catechins, act to help protect the body’s cells and tissues from oxidative damage. When you add lemon to your green tea, the vitamin C can help your body absorb these beneficial compounds. If you don’t like lemon in your tea, have a fruit that’s rich in vitamin C along with your brew, like a bowl of berries or a sliced orange.

• Fish and leafy greens. When you drink milk that’s fortified with vitamin D (as is nearly all the milk sold in the US), the vitamin D helps your body absorb the calcium in the milk. But there’s another great way to pair these two nutrients––fish and veggies. Fatty fish like salmon and mackerel provide vitamin D, and leafy greens like turnip greens, mustard greens and kale provide calcium. Pairing the two will help your body take up the calcium in the veggies.

• Mixtures of plant foods. Plant foods––including fruits, veggies and beans––are some of the best sources of antioxidants around. The antioxidant benefit is enhanced when you eat mixtures of foods, rather than eating them by themselves. A mixture of oranges, apples, grapes and blueberries has been shown to have a higher antioxidant capacity than an equivalent amount of each fruit eaten individually.

Susan Bowerman, M.S., R.D., C.S.S.D., F.A.N.D. – Director, Worldwide Nutrition Education and Training at Herbalife. Susan is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics.

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The Health Benefits of Owning Pets

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Do you count one or more dogs, cats, fish, reptiles, birds, or other animals as part of your family? Roughly 6 out of 10 US households include at least 1 pet. Many people love their non-human friends because they offer companionship. Our pets can also increase our opportunities for socialization, exercise, and outdoor activities.

According to the Centers for Disease Control and Prevention, pets can have positive effects on our physical health. They can decrease our blood pressure, cholesterol levels, and triglyceride levels.

But just like people, pets sometimes carry germs that can make us sick. That’s why it’s important to take your pet for regular veterinarian checkups to keep them healthy. You should also practice good hygiene around your pets to avoid transferring germs. This is especially important for people with weaker immune systems, including cancer patients undergoing chemotherapy.
Stay Healthy during Chemo

Your pets can be an important source of emotional support while you receive chemotherapy. But some pets – including reptiles, chickens, ducks, hamsters, gerbils, mice, guinea pigs, and ferrets – are just not safe while you’re in cancer treatment. Most healthy inside cats and dogs are safe, but it’s still important to protect yourself from your pets’ germs while your immune system is weaker than usual. Talk to your cancer care team and your veterinarian about your pets, and the best way to care for them while you’re in treatment.

Precautions you may be advised to take include:

Avoiding scratches and bites. Get your pet’s claws trimmed often to make scratches less likely. If you are scratched or bitten, clean the area and call your doctor.
Avoiding pet urine and feces. Wear gloves when you clean up waste from outside or from a litter box. Wash your hands as soon as you’re done. Better yet, ask a friend or relative to handle this chore.
Washing your hands with soap and water after playing with, caring for, or petting animals, especially before preparing or eating food and drink
Not allowing your pet to lick your mouth, open cuts, or wounds
Keeping your pet clean, and keeping regular veterinary appointments for a healthy pet.

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A Vision of Health

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By: Mindie Molina

Gradual vision loss is part of the aging process, but it affects people of all ages. In fact, about 75 percent of all adult Americans use some sort of vision correction: 64 percent wear glasses; 11 percent wear contacts. On top of that, 14 percent use non-prescription glasses for reading.1

Research has found that eating certain types of foods may actually help prevent vision problems. For example, vitamins C, and E and the mineral zinc have been shown to help slow the progression of macular degeneration.2

Eating foods rich in lutein and zeaxanthin are believed to aid pigment density in the macula. These two carotenoids are found in kale, spinach, Swiss chard, collard greens, broccoli, Brussels sprouts and orange peppers.3

Another good food for retinal health is the omega-3 fatty acid DHA (docosahexaenoic acid), which exists in wild-caught Alaskan salmon, sardines, flaxseed and walnuts. Alaskan salmon also contains astaxanthin, which offers protection from ultraviolet radiation. Some studies have claimed astaxanthin is an important nutrient that may help prevent blindness.4

Although difficult to find, the bilberry (a close relative of the blueberry) contains high amounts of anthocyanins, which may help protect eyes during retinal inflammation. Black currants also contain this nutrient.5

And finally, there is some evidence that the natural bright light of being outdoors may enhance vision health through (conservative) exposure to UVB rays, which generates the production of vitamin D.6

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Dr. Bruce Health Update

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Walking Recommendations

Walking is a great form of exercise with a low risk of injury, but it’s still possible to injury yourself if done wrong. The American Academy of Orthopaedic Surgeons recommends walking slowly and easily for five minutes to warm up, increasing your speed for about 15 minutes after warming up, swinging your arms, walking with your abdomen flat, keeping your back straight and head up, pointing your toes forward, walking with a comfortable long stride, ending with a five-minute cool-down, and finishing with gentle stretches.

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Spring Fit Tips

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By Marilyn Gemino, Courtesy of Garden of Life

If winter had you inside for your workouts, or if you backed off your workouts during the winter — with shoveling snow being the extent of your workout routine — then it’s time to spring back into fitness this spring. Here are a few tips:

Start out slowly and build from there. Especially if winter kept you from exercising less than you wanted to, try exercising in 10-minute sessions at three different times during the day. It’s just as effective as a 30-minute workout, but can help your body to adjust incrementally instead of all at once. Each week, increase your time working out until you reach your target workout times. And get out and enjoy the weather while working out — the next tip.

Take your workout outside. If riding a stationary bike has been your thing, then get on a real bike and cycle around your neighborhood or a community park. Likewise, if you jog or run, go outside and run a track or some trails. You can also mix up your fitness routine by teaming up with some friends to participate in outdoor team sports such as softball, baseball, badminton, volleyball or tennis. If you prefer going solo, then go to an outdoor batting cage, jump rope or go canoeing. Jumping rope, by the way, not only can make you feel like a kid again, but it also burns approximately 208 calories in only 20 minutes!

Mix it up with cross training. Changing up your fitness routine can not only keep you motivated, but it can also help you not overuse the same muscles, tendons or joints each time, which can set the stage for injury. Include outdoor activities such as walking, bicycling, tennis, swimming (on warmer spring days), jumping rope and more. If there’s an outdoor yoga, Pilates or tai chi option, then go ahead and join in. You can also incorporate jumping jacks, short sprints and walking lunges to mix it up even more.

Strap on those weights. By using wrist and ankle weights, you can boost toning up your arms and legs with your outside biking, walking or other fitness regimen. You can also use those weights for working around the house or even if you’re taking your dog for a stroll. The weights add “resistance” to strengthen and tone your muscles. They’re also beneficial as we head into bikini season!

Go ahead. Spring into fitness! It’s beginning to get beautiful out there.

In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.

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Healthy Eating Cookbook Recipes – American Cancer Society

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Why is it Important to Find Colorectal Cancer Early?

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Screening is the process of looking for cancer or pre-cancer in people who have no symptoms of the disease. Regular colorectal cancer screening is one of the most powerful weapons against colorectal cancer.

It can take as many as 10 to 15 years for a polyp to develop into colorectal cancer. Regular screening can often prevent colorectal cancer by finding and removing polyps before they have the chance to turn into cancer. Screening can also often find colorectal cancer early, when it is most likely to be curable.

Colorectal cancer is the second leading cause of cancer death when numbers for both men and women are combined. The death rate (the number of deaths per 100,000 people per year) of colorectal cancer has been dropping for several decades. One reason for this is that colorectal polyps are now more often found by screening and removed before they can develop into cancers.

When colorectal cancer is found at an early stage before it has spread, the 5-year relative survival rate is about 90%. But only about 4 out of 10 colorectal cancers are found at this early stage. When cancer has spread outside the colon or rectum, survival rates are lower.

Unfortunately, only a little more than half of people who should get tested for colorectal cancer get the tests that they should. This may be due to things like lack of public and health care provider awareness of screening options, costs, and health insurance coverage issues.

See Colorectal Cancer Screening Tests for more on the tests used to screen for colorectal cancer. American Cancer Society Recommendations for Colorectal Cancer Early Detection has our guidelines for using these tests to find colorectal cancer and polyps.

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How to Choose a Toothbrush

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Article by: Anonna Dutt

Want to keep your teeth pearly white? Doctors say how you brush your teeth is more important than what you use to brush it. Fancy and expensive toothpastes do not guarantee better oral hygiene and dentists don’t really recommend one over the other.

Fluoride in toothpastes sticks to the teeth enamel and prevents cavities, triclosan has antimicrobial function and prevents plaque and zinc can remove tartar. The right way to brush your teeth

Place the toothbrush at a 45 degrees angle against your teeth and move it in small circular motion to clean each tooth. To remove plaque, gently flick the toothbrush from the gums to the biting edge of the teeth. Also brush the inside surfaces of the teeth. Firmly and gently brush your tongue too to remove bacteria.

Here are some tips to keep your teeth healthy

Brush twice daily: Brush your teeth for two minutes every morning and night. You only need a pea-sized drop of toothpaste.

Floss before going to bed: Floss your teeth regularly to clean food particles and plaque from between the teeth. Clean the tongue: Not just the teeth, it is important to clean the tongue to maintain good oral hygiene.

“Cleaning the tongue will get rid of the bacteria that is responsible for bad breath, one of the most common problems that people come to the clinic with. Also, drinking loads of water will help,” said Dr Gagan Sabharwal, consultant of dental sciences and maxillofacial surgeries at Fortis Memorial Research Institute, Gurgaon.

Regular dental checkups are necessary: Get a dental check up at least once every year to maintain a healthy set of teeth.

“Toothache prompts people to visit the dentist, but by then their cavity has already eaten into the enamel and has reached the nerves. Regular dental checkup can help in detecting such problems,” said Dr Sabharwal.

Eat food that is less cariogenic: Eating right not only keeps your body but also your teeth healthy. Doctors advise you to stay away from foods high in sugar content and low in fibre content.

“Consuming fibres is a good way to keep teeth healthy. People must try to eat foods that are low in sugar and are closest to nature. For example, if I have to choose between a fruit and a fruit juice, I would choose the fruit,” said Dr Kharbanda.

Stay away from coffee and tobacco: Smoking or chewing tobacco increases the risk of cavities and gum recession, which can make teeth sensitive. Tobacco and coffee can also stain your teeth.Useful facts to remember:

1. Use a toothbrush that has soft bristles, and fits in your hand and can reach all areas comfortably.

2. Replace your toothbrush regularly; preferably every three months or when bristles go out of shape.

3. Fluoride-based toothpaste is good enough, you don’t need other additives.

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7 Weight Loss Tips for Busy People

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Article by: Carmen and Fred Edwards – Herbalife Weight Loss Specialists

We get it—life these days is crazy-hectic. Maybe your working 10 hours a day to try and get that raise at work. Or maybe your putting in endless hours taking care of a new baby. Or maybe it’s something else?

Either way, when you’re stressed out and pressed for time, one of the first things to go out the window is your weight-loss plan. Who has time to cook healthy food and go to the gym when there’s just so many other things in the way…right? Well, take a deep breath, relax, and tips for sticking to your diet even on a busy schedule.
#1 – De-Junk Your Kitchen

Yes, it’ll be painful, but go through your cabinets and sack up all your sugary snacks, processed chips and crackers, frozen treats, and any other junk-food items. Now donate them to a food pantry! The busier you are the more likely you are to reach for these junk foods in your kitchen, and that will derail your weight loss.
#2 – Keep Health food In Convenient Areas

After you’ve de-junked your kitchen, stock healthy foods and snacks, and put them right in convenient areas so you see them—and reach for those first—first. Greek yogurt, healthy soups, instant brown rice, tuna packets, quinoa, turkey breast, and other lower-calorie foods you can see, grab, and prepare quickly.
#3 – Put Your Workouts in Your Calender

Busy people almost always use an appointments book or the calendar on their smart phone. Doing the same for your workout class can help you stick to your fitness and nutrition goals.
#4 – Make Big Batches

Even the busiest CEO or new mom can carve out a few hours to make large portions or fresh proteins, carbs and fats. Prepping your food in advance makes it much easier to grab when you’re in a hurry! Try make a big pot of brown rice, roast a heaping tray of veggies, roast a chicken, etc… All of these keep well for days in the fridge, and they can be repurposed into a variety of meals over the next few days.
#5 – Have Healthy Snacks with You at All Times

Carry healthy foods with you in your purse, or stash them in your office desk drawer so you’re never caught off-guard when you get hungry. You want snacks with a combination of protein, healthy carbs and fat. A good example is something like protein bars, peanut butter squeeze packs, trail mix or Greek yogurt.
#6 – Find an Exercise Partner or Workout Group

It’s much less likely you’ll ditch the gym if you know someone is expecting to be there at a certain time! Exercise groups a workout partners are a great way to do this. We offer a FREE fit camp to help you achieve your goals faster. If you interested just contact me for class times.
#7 – Try Using Meal Replacements or Protein Bars

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19 Healthy Snack Ideas

By Charlyne Mattox
Rule number one for sticking to a healthy snacking plan? Don’t get bored. These ideas all make the grade in terms of nutrition, but they’re a lot more imaginative than—snooze—a handful of almonds.Want more ideas? Find more healthy snacks, specifically designed to bridge the gap between lunch and dinner, then read our guide to healthy snacking.

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Roast Beef and Horseradish Cream on Pear

Mix together 1 tablespoon low-fat sour cream and 1 teaspoon prepared horseradish. Dividing evenly, top ½ sliced pear with 3 slices deli roast beef, the horseradish cream, and fresh herbs (such as chervil, parsley, or tarragon).

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Crackers With Chocolate-Hazelnut Spread and Banana

Dividing evenly, spread 2 crisp bread crackers with 1 tablespoon chocolate-hazelnut spread. Top with 1 sliced small banana.

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Ham and Jicama Wraps

Dividing evenly, wrap 6 jicama or celery sticks with 3 slices ham. Serve with 1 teaspoon whole-grain mustard for dipping.

 

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Cherry Tomatoes With Goat Cheese

Dividing evenly, top 5 halved large cherry tomatoes with 2 tablespoons fresh goat cheese. Sprinkle with 2 teaspoons chopped herbs (such as chives, basil, or parsley).

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Rice Cake With Peanut Butter, Coconut, and Dried Cherries

Spread 1 rice cake with 1 tablespoon creamy peanut butter. Sprinkle with 2 teaspoons toasted unsweetened shredded coconut and 2 teaspoons dried cherries.

Out2stluciecounty.com is a photo journal featuring people, “Who they are, what they do and where they do it”.

Do you have something to say, an event to talk about? An event you would like to have covered? Do it here!

Article & Recipes by: Charlyne Mattox

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Vitamin D is Important

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Vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.

Vitamin D has multiple roles in the body, helping to:

Maintain the health of bones and teeth
Support the health of the immune system, brain and nervous system
Regulate insulin levels and aid diabetes management
Support lung function and cardiovascular health
Influence the expression of genes involved in cancer development.

In spite of the name, vitamin D is considered a pro-hormone and not actually a vitamin. This is because the body is capable of producing its own vitamin D through the action of sunlight on the skin, while vitamins are nutrients that cannot be synthesized by the body and must be acquired through the diet or supplements.
It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows the body the ability to produce sufficient vitamin D, but vitamin D has a half-life of only two weeks, meaning that stores can run low, especially in winter. Recent studies have suggested that up to 50% of adults and children worldwide are vitamin D deficient. There are several likely factors contributing to vitamin D deficiency, which will be looked at further in this article.

Vitamin D is produced when sunlight converts cholesterol on the skin into calciol (vitamin D3). Vitamin D3 is then converted into calcidiol (25-hydroxyvitamin D3) in the liver. The kidneys then convert calcidiol into the active form of vitamin D, called calcitriol (1,25-hydroxyvitamin D3). As such, statins and other medications or supplements that inhibit cholesterol synthesis, liver function or kidney function can impair the synthesis of vitamin D.

Out2stluciecounty.com is a photo journal featuring people, “Who they are, what they do and where they do it”.

Do you have something to say, an event to talk about? An event you would like to have covered? Do it here!

Email your story or request to: info@out2news.com/martincounty

Out2stluciecounty.com adheres to full compliance with C.O.P.P.A. (Children’s Online Privacy Protection Act of 1998)

“St. Lucie County’s Photo Journal”

This low resolution photo is NOT copy write protected. If you wish a copy simply right/click on the photo and hit “copy” or “save image as”. If you wish a high resolution file contact: rshall@out2news.com/martincounty

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Make Gourmet Salts at Home

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Gourmet salt is all the rage these days. But have you looked at the prices? We recently saw a 2-ounce jar for almost $5. Why spend tons at the store when you can easily infuse salts at home yourself.

Each batch starts with kosher salt or something similar like coarse sea salt, Himalayan or Maldon. Per 1/4 cup of salt, add 1 teaspoon of spice or zest. Punch up the flavor when using zest, but if using dried herbs be a little more cautious when adding. Remember, you can always add more but can’t take away.

From there, mix and match flavors that suit you’re taste buds. Here are a few combinations to try.

Citrus: Add zest from a lemon, lime, and orange together. Rim a margarita glass with the salt for a citrusy pop of flavor.

Lemon: Lemon zest, combined with salt, would be amazing on fish and poultry.

Mushroom: Grind dried mushrooms, like porcini or shiitake, and combine with salt. Great used in soups, on potatoes, or even vegetables.

Garlic Salt: Dehydrated garlic, combined with salt, is great on veggies.

Rosemary Salt: Fresh rosemary with sea salt is amazing sprinkled on bread or poultry.

Earl Grey: Use Earl Grey tea leaves and finely grind (a coffee grinder works great for this). Incorporate with salt. Would be great in desserts.

Lavender: Grind dried lavender buds and add to salt. Incorporate into desserts, like shortbread cookies.

Bacon Salt: Cook bacon until nice and crisp. Get rid of as much excess oil as possible. Crush into very small pieces (a grinder or mortal and pestle work great). Add to salt and mix until thoroughly blended. Use on eggs, meat, baked potatoes or anywhere you want a bit of smoky flavor.

Try a few of these out next time you’re cooking to add an extra punch of flavor. They’ll make adorable gifts too!

Tips:

Store in airtight jars that have been cleaned and are completely dry. Any drop of moisture will cause the salts to clump.

Out2stluciecounty.com is a photo journal featuring people, “Who they are, what they do and where they do it”.

Do you have something to say, an event to talk about? An event you would like to have covered? Do it here!

Email your story or request to: info@out2news.com/martincounty

Out2stluciecounty.com adheres to full compliance with C.O.P.P.A. (Children’s Online Privacy Protection Act of 1998)

“St. Lucie County’s Photo Journal”

This low resolution photo is NOT copy write protected. If you wish a copy simply right/click on the photo and hit “copy” or “save image as”. If you wish a high resolution file contact: rshall@out2news.com/martincounty

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