Category Archives: How-To’s

Growing menace: Asian longhorned tick

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Specific regions of the U.S. are more prone to infestations of a new invasive species: the Asian longhorned tick. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


An Asian tick newly introduced into the United States has the potential to infest a wide swath of the country, researchers say.


It could carry with it numerous diseases that threaten humans.


The Asian longhorned tick “could spread all the way from the Gulf Coast to southern Canada,” said study author Ilia Rochlin, an entomologist with the Rutgers University Center for Vector Biology in New Brunswick, N.J.


This highly adaptable pest originated in regions of China that share a similar climate to much of the United States, Rochlin said.


Huge swaths of land along the Eastern seaboard, the Midwest and the South would provide highly suitable habitat for the bloodsucking parasite, Rochlin’s computer models predict.


The tick has already been found in nine states—eight on the East Coast, and Arkansas.


“The first real detection occurred in New Jersey in 2017,” Rochlin said.


This tick is not yet known to have infected any humans in North America, but it is linked to severe fever with thrombocytopenia syndrome, an emerging tick-borne virus in China, South Korea and Japan.


Thrombocytopenia syndrome is fatal for 10 percent to 30 percent of people infected, according to the U.S. Centers for Disease Control and Prevention.


Thrombocytopenia syndrome is very similar to the tick-borne Heartland virus, which already is transmitted in the United States, Rochlin added. It’s possible the Asian longhorned tick could serve as a vector for Heartland virus as well.


The populations of this tick can grow rapidly once it finds a suitable habitat, said Thomas Mather, director of the University of Rhode Island’s Center for Vector-Borne Disease.


Mather recounted a recent trip to a park in Staten Island, one of the five boroughs in New York City, during which he dragged a length of tick-grabbing cloth called a “flag” along the parking lot to see how badly infested that area had become.


“Within seconds our flag was covered in larvae,” Mather said. “We were surprised at how abundant they were.”


For this new report, Rochlin studied climate data from places where the Asian longhorned tick is already established, including East Asia, Australia and New Zealand.


He then used climate data from North America to estimate likely suitable habitats for the tick. They include:

  • Coastal areas from New Brunswick and Nova Scotia in Canada to Virginia and North Carolina on the East Coast.
  • A large inland stretch of land from northern Louisiana up to Wisconsin and into southern Ontario and Quebec.
  • A westward extension that includes Kentucky, Tennessee and Missouri.
  • Coastal areas from southern British Columbia to northern California on the West Coast.

Warmer temperatures to the south, cold winters to the north and dry terrain in the west make the rest of the United States less suitable, Rochlin said.


The Asian longhorned tick reproduces asexually, allowing its populations to grow rapidly and rendering moot any insect control efforts that would target its mating cycle, Rochlin said.


Mather said the ticks employ an “ambush” strategy to help find fresh sources of blood. Its larval ticks, thirsty for blood, hang out in tight clumps on the tips of tall grasses.


“They’re all clumped there, ready to get onto something,” Mather said.


“Not just one or two get onto something—they all get onto something,” he continued. “If there were 75 or 80 larvae on the tip of a blade of grass and our flag went over the blade of grass, there would be 65 of them on my flag.”


Severe infestations can threaten livestock, weakening them by depleting their blood supply.


Mather is concerned that pets will make the Asian longhorned tick’s spread more likely.


One of the ticks was found recently on a dog in Colorado that had traveled there from a New Jersey “hot zone,” Mather said.


“What if it had gone to Seattle instead, which has a more permissive climate according to this model?” Mather said. “The number of emotional support animals flying on domestic airline carriers in the United States has more than doubled in the last year or two. Not just people are moving around, but pets are, and most of the reports of longhorned ticks so far have come from pets.


“The group sitting on the front line are pet owners and veterinarians,” Mather continued. “They need to be aware of the potential of them picking up and moving these ticks throughout the country.”


Rochlin’s study was published in the Journal of Medical Entomology.


Reprinted with permission from Spectrum Health Beat.


5 ways to lose weight … without dieting

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The no-diet approach to weight loss involves pre-planning and stocking your home with healthy choices. (Courtesy Spectrum Health Beat)

By Alyssa Allen, Spectrum Health Beat


It’s a vicious cycle: Start a diet. Crave all the foods you cannot have. Fail. Feel guilty. Gain more weight. Start another diet…


According to Kristi Veltkamp, a dietitian at Spectrum Health, there’s good reason why diets don’t work.


“I cannot tell you how many people have said to me, ‘If I would just have been happy where I was before I started dieting,’” Veltkamp said. “Many people gain more weight with diets. There’s a constant desire there to lose the weight, but diets keep setting you up for failure.”


Thankfully, Veltkamp is here to help.

Here are her top 5 tips for how to lose weight … no dieting necessary:

1. Become more aware of when you are truly hungry and when you are full

“Most people don’t really listen to their bodies when they’re eating,” Veltkamp said.


There might be food in front of you, so you eat it all. Or you’re stressed or hurting, so you emotionally eat to distract yourself and cover the pain. Or you’re at a party where everyone’s eating, so you do, too.


She urges people to create a scale for their hunger, where 0 is starving and 10 is stuffed. You should eat at a 3—not too hungry and not too full. Also, remember that hunger is a physical feeling. Try to focus on when you are truly hungry and when you want to eat for other reasons.


To be more aware of when you’re full, she urges slowing down and focusing on eating. It takes most people 20 minutes to recognize when their stomach is full. Put your fork down between bites, sit down, reduce distractions (like television, driving or working) while eating. At home, put a small portion on your plate, and if you’re still hungry, go back for more. At a restaurant, put half of your serving in a box right away, split a meal with someone, or simply divide your food on your plate to give yourself a stopping point to check in and see how full you are.

2. Create a distraction box or list of things to do besides eating

It’s tough to combat the urge to emotionally eat.


“When you’re not hungry, and you want to eat, food is a distraction from what you’re really feeling,” she said.


So Veltkamp suggests creating other distractions besides food. Figure out your most vulnerable place for eating when you’re not hungry (for most people, it’s the room with your television). In that room, keep a box with things you can do, or that will create a distraction, when you want to emotionally eat: nail polish, bubble wrap, knitting, crocheting, adult coloring books, Sudoku, crossword puzzles or journal.

3. Be realistic

Have a realistic view of eating and willpower. If you want a cookie, don’t deny yourself. Eat one, not 12. Or eat something special once a week, not every day. Enjoy it, and don’t feel guilty about it. If you fail and binge, forgive yourself and move on.

4. Plan ahead

Planning meals and surrounding yourself with healthy food sets you up for success. Veltkamp said if you have planned and shopped for meals and snacks, you’re less likely to run out and grab fast food or unhealthy comfort foods.


Do weekly food prep on the weekends so healthy meals are easy to throw together during your busy times. She recommends Pinterest or Yummly to find recipes.

Surround yourself with healthy snacks that combine protein and carbs, such as crackers and cheese, peanut butter, yogurt, trail mix, granola bars, string cheese, hard boiled eggs, or her personal favorite—dark chocolate covered almonds.


Also, she urges people to plan for troublesome scenarios like restaurants and social situations. Look up restaurant menus before you go to plan what you will order. Think about what you will eat at a party before you go. Pick one dessert you want the most and eat that—not everything.

5. Respect yourself

Respect, not accept, where you are. Veltkamp sees many people who keep bashing themselves and punishing themselves for failed diets. A healthy mindset can help lead the way to a healthy body.


“If you can start to respect yourself, you can give yourself more freedom to get on with the non-dieting approach,” she said. “Guilt and shame just leads to more over-eating.”


Reprinted with permission from Spectrum Health Beat.



Eyes on digital devices

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By Katie Vinkovich, COA, Grand Rapids Lions Club Vision Clinic


Did you know that digital devices can negatively affect your vision? On average, Americans spend seven or more hours a day looking at their screens. Digital devices give off a high-energy blue light that can contribute to many eye-related problems. This overexposure to blue light can lead to sleep problems, blurred vision, eye strain, and headaches, among other things.


The average millennial spends nine hours per day on devices such as smartphones, tablets, computer monitors and flat-screen TVs which also emit blue light. Healthy eyes allow you to use technology comfortably for longer periods of time. Lack of comprehensive exams means that you may have unknown eye problems that can hold you back from using technology to its fullest.


Below are ways to limit blue light exposure and prevent future problems:

  • Turn off devices at least one hour prior to going to bed.
  • Maintain a comfortable distance away from devices, use the zoom feature to see small print instead of bringing devices closer to your face.
  • Turn down your screen brightness to reduce glare.
  • Schedule an eye exam.
  • Ask your eye care provider or optician about blue light filtering lens options for glasses.

7 fun summer activities for seniors

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


The winter winds have come and gone. Spring has brought new life to the world and summer is finally here. That means a whole new array of safer activities for aging adults is beckoning.


From playing board games in the park to catching a sporting event, the sky is the limit for fun, activities for assisted living community members. 


Don’t be stuck indoors during the summer months. Take the opportunity to get out and enjoy the warmer weather; it is good for the soul, mind, and body. The following seven activities will have you wishing that it was summertime all year round.

1. Head to a sporting event

Summer is the perfect time to watch a sporting event. It could be something as exciting as attending a grandchild’s first soccer game or watching your favorite professional sporting team in action. 

2. Go fishing

Fishing is a low-impact and safe activity for aging adults. The hours will melt away as you spend time with friends and family fishing off the dock at your favorite lake or pond.

3. Play a board game at the park

Did you know that many cities and state parks have designated areas for board games? Some parks even have chest boards built directly into their park tables. Round up a group of your friends and head to the park for a day spent outside playing your favorite board games.

4. Become a local tourist

Are you tired of being indoors? Do you like seeing new sights? If so, take a boat or bus tour of your city. You’ll be amazed to discover your city through a new pair of eyes. The best part about this fun summer time activity is that you can enjoy it with your fellow assisted living community members, family, friends, or on your own.

5. Volunteer at the library

The library is the perfect excursion for an aging adult. It provides the unique opportunity to read to the next generation of little scholars. Volunteering at a local library will also give you the opportunity to spend your day both inside and out, as you enjoy reading your favorite childhood stories to an eager audience.

6. Enjoy some pool time

Feeling adventurous for the day? Don your favorite swimming trunks and head to the pool. Spending time at the pool can be both relaxing and therapeutic. Whether you decide only to sit on the edge with your feet hanging in the water or choose to participate in low-impact water aerobics, your day at the pool will certainly leave you with a smile on your face.

7. Have a picnic

Pack a picnic for an afternoon spent enjoying the company of your friends and family. Picnics are a timeless summer tradition. Aging adults will feel young again when they feel the grass between their toes and ward off any ants from the chocolate dessert. This fun summer activity is the perfect way to spend an afternoon enjoying the company of your loved ones.


Are you ready to make 2019 your best summer yet? Keep these seven fun activities in mind, call your family and friends, and prepare to enjoy the summer months like never before.


Reprinted with permission from Vista Springs Assisted Living.


Hormones? Let’s clear the confusion

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Hormone replacement therapy can be the right choice for the right person. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Hormone replacement therapy can be a good option for many women as they struggle through menopause.


It’s used not only as an aid to reduce hot flashes, but also as a medicine to replace hormones and help women improve their overall health.


Hormones are safe for many women, but not all, so it’s important to separate the facts from the myths to make sure you’re well informed.


You probably already know that menopause is a time when most women experience a variety of body changes and symptoms. In fact, 80 percent of women will experience at least one symptom and 45 percent will have significant distress from symptoms.


These are pretty significant numbers.


It’s also important to know that, during menopause, body changes in women can cause more than just sleep issues and mood swings.


The risk of heart disease in women surpasses the risk in men within five years of menopause, and the risk of diabetes and obesity in women climbs rapidly. In addition, many women gain 10 pounds or more of belly fat during this transition.


The facts are scary, but the more you know about the changes happening to your body, the more you can do to stay healthy during menopause.

Risks and rewards

Menopause symptoms and body changes are a result of estrogen loss.


Estrogen affects many cells in the body, including your brain, bones, liver, skin, vagina and uterus. Research over the years has given health care professionals valuable insight into who should and should not take estrogen.


A large study performed by the Women’s Health Initiative included 110,000 women who were randomly selected to take estrogen or to not take estrogen. The results taught doctors about the safety and effects of estrogen in women, and it also showed us that not all women have the same risks.


The timing of estrogen treatment is a key factor in a woman’s risks.


If a woman starts taking estrogen early in menopause, her risk of heart disease, stroke, diabetes and obesity decreases.


However, if a woman is already at high risk for heart disease, stroke, diabetes or obesity, and she then begins taking estrogen later in menopause, her risk for all of these issues becomes higher.


You can see why it’s important to talk to your physician about taking hormones before you make any decisions.


Estrogen in the system—versus estrogen in the vagina—is very different is terms of effects and risks.


Vaginal estrogen barely, if at all, goes into the blood. It stays in the vagina and greatly improves the vaginal and bladder symptoms of menopause. These symptoms include dryness, difficulty in achieving orgasm, pain with sex, bladder urgency and some forms of incontinence.


So, who cannot take systemic estrogen? A woman who:

  • Is more than 10 years from her last menstrual period.
  • Already has heart disease.
  • Has previously had a stroke.
  • Has migraines with significant visual issues.
  • Had a prior blood clot in the deep veins of her legs or lungs.
  • Had breast cancer.

Most of the estrogen I prescribe is bio-identical, which means it is identical to the estrogen made by the ovary.


The estrogen I prescribe is FDA-approved, which means there are safety checks and consistencies not found in compounded hormones. When I prescribe hormone medication, I do not receive any financial gain from any of the manufacturers.


Estrogen prescription medicine can be given in the form of a patch, spray, or pill. (More good news: Many estrogen medicines are covered by insurance.)


My goal in prescribing estrogen medicine is my patient’s safety first, and then reducing her symptoms and improving her quality of life.


Another important hormone study, the Kronos Early Estrogen Prevention Study trial, found that women who took patch estrogen had a lower risk of gaining belly fat and sugar cravings, and they saw significant improvement in symptoms and quality of life.

Cindy’s story

One of my patients, who I’ll call Cindy, is a good example of someone who experienced menopause symptoms but didn’t know what to do about them.


In the beginning, Cindy felt she’d been on auto pilot for years.


She felt blessed to have the life she had always wanted—she graduated college, landed a good job at a bank, fell in love, got married, had two children. She loved her busy life and felt lucky to rarely get sick or need a doctor’s visit.


At her yearly exams, she was always told to watch her weight and her cholesterol. She would think, “Watch them do what?” and then she’d rush out of the office to pick up the kids and start dinner.


It was all very uneventful, and Cindy liked it that way.


Life continued in this same pattern for many years—until Cindy’s periods started becoming very irregular.


She also noticed she was more tired than normal, and she began to experience night sweats. She was having crazy mood changes. Even worse, she noticed her spring clothes didn’t fit when she went to put them on after a long winter. She craved sweets (not normal for her) and she couldn’t remember things.


She began to wonder what was happening. She didn’t think these changes were normal.


Cindy and her family had enough, so she called her doctor.


Her symptoms prompted a referral to Spectrum Health Medical Group’s Menopause Clinic, where we talked about why these things were happening and what could be done to make her feel better.


Cindy’s history was good overall: no smoking, no migraines, no diabetes, and no blood clots in her legs or lungs. Her cholesterol was slightly high, but she didn’t have any signs of heart disease and she always had regular mammograms.


The first step to relieve her symptoms: Add some healthy habits back into her life. She needed regular sleep, adequate water intake, vitamins, less sugar, more exercise, meditation and gratitude.


She was also a perfect candidate for estrogen prescription therapy, so we talked about her options. She chose estrogen in the form of a patch prescription bio-identical estrogen, which she would need to change twice a week.


Cindy had never had a hysterectomy and still had her uterus; therefore, to be safe, she had to take progesterone along with the estrogen.


I prescribed Prometrium, which is bio-identical progesterone dissolved in peanut oil in a capsule that she would take every night.


Within two weeks, Cindy was experiencing fewer night sweats and hot flashes. After one month with hormone replacement therapy, she was sleeping better, she felt like exercising, she was motivated to make better food choices and she had lost weight.


Most importantly, she felt like herself again—and her family noticed.


Reprinted with permission from Spectrum Health Beat.

Cautionary tale of cracker crumbs

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Even a crumb of gluten can have a serious impact on those who have sensitivities or celiac. (Courtesy Spectrum Health Beat)

By Jessica Corwin, Spectrum Health Beat


Just one-sixteenth of a saltine cracker is enough to cause damage in someone with celiac disease—mere crumbs.


This means that any of us hoping to serve meals free from gluten must pay attention to much more than our ingredients alone. We must consider the entire kitchen as we begin any gluten-free cooking adventure, everything from food storage to kitchen appliances.


Read on for six simple and effective tips to help you dish up 100 percent gluten-free meals with peace of mind.

1. Wash Up

Registered dietitian McKenzie Hall, co-founder of Nourish RDs, suggests beginning any gluten-free food preparation with hand washing. As even a crumb of gluten-containing food is enough to cause a negative reaction, the need to wash your hands every time you come across a gluten-containing ingredient or surface cannot be stressed enough.

2. Separate your storage

Food storage is not something that typically comes to mind when considering gluten-free safety, yet it is an essential component. Designate a specific cupboard, drawer and perhaps even the top pantry shelf as gluten-free zones to be sure no gluten containing crumbs are introduced. As a separate freezer may not be an option, prevent contamination by sealing ingredients securely within a zip-top freezer bag.

3. Manage your mise en place

Before you begin cooking, gather all your ingredients and identify whether or not hidden sources of gluten may be present. Sneaky sources include bouillon, artificial bacon bits, malt vinegar, wonton wrappers, dressings, sauces, seasonings, yogurt, and even colors or flavorings if they have been produced outside of North America. If you are uncertain, call the manufacturer to determine whether or not gluten is a concern.

4. Stock up on spatulas

If you are able to, purchase a separate set of utensils solely for the use of gluten-free food preparation. Please do as this will greatly reduce the risk of cross-contamination. Incorporating clean and separate utensils, cutting boards, pots into your kitchen, while avoiding the use of porous equipment such as wooden or plastic cutting boards are key to kitchen safety. Kim Koeller, founder of Gluten Free Passport, recommends designating a separate toaster and fryer for gluten-free cooking, as well as separate pots and strainers for gluten-free pasta.

5. Consider your condiments

Hall advises any gluten-free cook to buy separate condiments for gluten-free cooking to prevent cross-contamination of gluten. Consider doing so for condiments such as peanut butter, jam, jelly, cream cheese, mayonnaise, hummus and butter. Label each item with a ‘gluten free’ sticker or a red rubber band to let friends and family know not to dip a gluten-covered utensil inside, because once a gluten-drenched knife enters the peanut butter jar, it is no longer gluten-free.

6. Clean up the crumbs

While you most likely clean and sanitize your kitchen counters on a daily basis, when was the last time you cleaned your cupboards, pantry, or drawers? If gluten-containing foods, bread in particular, are being served in your kitchen, then crumbs should be a concern. Each time you reach into your silverware drawer, which is often, you are presenting the opportunity for crumbs to fall in and pollute knives, forks, spoons and other utensils with gluten.


Reprinted with permission from Spectrum Health Beat.

The magic of herbs

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Herbs are a healthy way of adding flavor to your diet. (Courtesy Spectrum Health Beat)

By Kristi Veltkamp, Spectrum Health Beat


Don’t eat fat. Use less salt. Stay away from sugar. No processed foods. On and on these ‘Do not eat’ signs flash before our eyes.


But how about we stop looking at what to take out of our diets and more at what to put into our diets?


Herbs are one of the most power-packed foods out there and they often fall under the radar when it comes to giving your body a boost.


Want to use less salt, have more flavor in your dishes, and provide a dose of antioxidants to your meal? Add herbs.


Herbs are one of the highest ranked foods for antioxidants and they pack a punch of flavor to boot.


Antioxidants help fight free radicals that damage cells and cause cancers and heart disease. The ORAC scale measures the antioxidant levels of foods and, right at the top of the list, you will find various herbs. Among the best are oregano, rosemary, thyme, parsley and basil.

Get started with these 7 top tips:

  • Buy or cut fresh herbs a few days before or the day you are going to use them.
  • Store them in an open bag in the refrigerator crisper drawer.
  • Wash and pat dry your fresh herbs just before using them.
  • Use three times as much fresh herb if a recipe calls for dried herbs. For example, if a recipe includes 1 teaspoon of dried parsley, use 3 teaspoons of fresh parsley.
  • Use 1/3 the amount of dried herbs if the recipe calls for fresh. For example, if the recipe includes 3 tablespoons of fresh dill, use 1 tablespoon of dried dill.
  • Add fresh, freshly ground, or leafy dried herbs (basil, parsley, oregano, dill) at the end of cooking.
  • Add hardy dried herbs (thyme, bay leaves, anise, caraway, fennel) near the beginning of cooking.

Reprinted with permission from Spectrum Health Beat.


Cat of the weekend: Lukah, a missing kitty

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Lukah, where are you, buddy?

By WKTV Staff


With the 4th of July nearly upon us, it’s a good time to review certain truths, one of which is that animals become frightened out of their wits when firecrackers pop, crackle and boom. Indeed, tales abound of hounds and cats making a run for it and getting lost in the process. Here’s how to keep your pet safe during this trying time.


But that’s not the only time a family pet can get lost. Oftentimes, a household move will spook Puff or Fido. And that’s just what’s happened to one of WKTV’s volunteers, who now finds her favorite feline missing.


Marisol Martinez recently moved from Wyoming (Michigan, of course) to Caledonia, and sometime during the move, her cat, Lukah, absconded from the new premises on Treadmill Ct. SE. Lukah isn’t familiar with the neighborhood and could quite possibly be biding his time under a porch, in some bushes — you name it, if you know cats, you know that they excel at hiding. Maybe he’s exploring the neighborhood and making new friends, but he could have at least told Martinez, who is worried sick about him.


Martinez hopes that a reader out there might find Lukah, or at least catch a glimpse. So do we. If you see Lukah, please contact Martinez at solcreations96@gmail.com or by phone, 706.271.8704.


We know he’s out there. Lukah, where are you, buddy?

The key to avoiding diabetes

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Those approaching menopause should be extra careful about diabetes. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Diabetes is a far too common disease, and unfortunately, it is on the rise.


The statistics are sobering: Diabetes is the seventh leading cause of death among Americans. Sadly, 1 in 11 (29 million) Americans suffer from diabetes, and 1 in 3 (86 million) have pre-diabetes.


The good news is that some forms of diabetes can be prevented, and the best way to prevent this disease is to become educated about what it is and how you can avoid it.


First, let’s be clear about the definitions.


Type 1 diabetes is typically diagnosed in kids or young adults. In Type 1 diabetes, the body (specifically the pancreas) does not make insulin and, therefore, cannot process sugar. The sugar then stays in the blood and can’t get in the cells to be used as energy. Symptoms of this type of disease include weight loss, fatigue, thirst, frequent urination and extreme hunger, even after eating. Type 1 diabetes does not tend to run in families, and diagnosis is done with a simple blood sugar test.


Type 2 diabetes does tend to be hereditary, by both genetic risk factor for insulin resistance and health habits (physical activity and diet). Type 2 diabetes is preventable and is caused by high blood sugar from insulin resistance. Symptoms of this disease include those listed for Type 1 diabetes, plus blurred vision and headaches.


What exactly does insulin resistance mean? Here’s how it works: Insulin is the key to getting blood sugar into the cells—brain cells, liver cells and muscle cells. If someone has insulin resistance, it takes more insulin to get the door of the cell to open. Therefore, while waiting for the pancreas to make more insulin, the blood sugar rises and not only gets pushed into fat, but also causes the many complications of diabetes. As the belly fat increases, it leads to more insulin resistance.


Here’s a simpler way to think about it: When someone with pre-diabetes says they are “craving carbs,” or they are a “carbaholic,” I like to say that they aren’t actually craving carbs; instead, their fat is craving sugar. Unfortunately, when they eat the sugar, it goes straight to their fat, instead of going to their muscles, brain or liver. When people with pre-diabetes eat sugar, they are starving themselves and feeding their fat. To stop the craving, they must stop the sugar for 10 days and tell the fat to “shut up.”

Not all carbs are bad

Now let’s focus on carbs.


Carbohydrates are necessary fuel for our bodies—especially our muscles and our brain. Our liver needs to store a little bit of carbs as glycogen for when we need a boost, like after walking at a good pace for 40 minutes. However, there is a difference between healthy and unhealthy carbs.


Complex (healthy) carbs raise the blood sugar slowly and allow the pancreas to make insulin slowly and push the sugar into the right cells—not into the fat on your body. We need complex carbs at breakfast, morning snack, lunch and afternoon snack, and then not so much for the rest of the day. Healthy carbs include whole grain whole wheat bread, brown rice, sweet potatoes, quinoa, oatmeal (cooked—not the sugary packets), beans, peas and green vegetables.


Simple (unhealthy) carbs raise your blood sugar quickly, overwhelm the insulin in your body and get pushed into your fat. Think of simple carbs as a treat—white rice, white tortillas, baked goods, candy, many cereals, and anything made with mostly white flour.


Unfortunately, too many people think they are doing the right thing by staying away from all carbs. That is the wrong tactic.


When my patients (all women, of course) tell me they don’t eat any carbs, I let them know that’s the wrong approach to good health. The goal is to achieve an even blood sugar with minimal insulin spikes. High insulin can make us hungry for sugar and then pushes the sugar into fat. A healthy diet only contains one small treat per day—a piece of chocolate, a serving of alcohol, or a white flour tortilla.


Think of these types of carbs like a budget—you can have some carbs, but you can’t have them all at once.


Blood sugars and Type 2 diabetes can cause many complications—kidney disease, hypertension, stroke, skin problems, neuropathy, foot problems, infections resulting in loss of toes, eye issues (glaucoma and blindness), and impotence in women and men.


High blood sugars damage and clog small blood vessels, and if organs, including the eye, heart, kidney and sex organs, do not get blood, the various organs can’t work properly and problems occur.

Risk factors to know

It’s important to know the risk factors associated with this disease. Family history of diabetes, being overweight (especially with belly fat), and inactivity are all serious risk factors. In addition, women have two other factors that can work against them: having diabetes during pregnancy and menopause.


Menopause increases the risk by causing insulin resistance, and menopause can also make things worse by causing poor sleep from night sweats. The cycle continues because poor sleep makes it more difficult to have the energy to exercise and make good food choices. Menopause can definitely wreak havoc for women and diabetes.


I see many menopausal women in my office each year, and so many of them tell me about their struggle with weight. I remember one patient in particular I’ll call Sue.


Sue came to see me for heavy bleeding around the time her menopause had started. We did an ultrasound, which showed a thick uterine lining, so I scheduled a dilation and curettage.


During her exam, I also asked her what was the No. 1 struggle in her life. She started crying and told me her weight was her biggest struggle. Over the years, she had managed to keep her weight at a “tolerable” level, but in the past six months (around the time she started menopause), her weight continued to climb and she was giving up.


I couldn’t let Sue leave my office without trying to see what she could change to help with her weight struggle. We went through her diet, and she mentioned that she was avoiding carbs most of the day. She would eat some protein throughout the day and try to starve herself by eating little else.


By the time she began preparing dinner, she was extremely hungry and tired. As a result, she would eat the same meal she had just made for her family—some type of meat and a potato or pasta.


Even though Sue limited her portions throughout most of the day, she was actually causing herself to put on more weight. Her body was so hungry that whatever food was being consumed was being pushed into belly fat. Sue was surprised to learn she was making it worse, but I helped her develop a simple and easy plan to incorporate complex carbs into her diet.


By the time I saw her for her dilation and curettage several weeks later, she was feeling better, had more energy, and had lost six pounds for the first time in years.


It’s important for all of us to know as much as we can about diabetes in order to avoid falling victim to this disease.


Knowing the risk factors plus ways to avoid diabetes (exercise and diet) are imperative.


Reprinted with permission from Spectrum Health Beat.

Want happiness? Spread kindness

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Random gestures of kindness and thoughtfulness are the surest, simplest ways to bring happiness back into your own life. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


A sure-fire antidote to the blues is to focus on others, a new study suggests.


“Walking around and offering kindness to others in the world reduces anxiety and increases happiness and feelings of social connection,” said study author Douglas Gentile, a professor of psychology at Iowa State University.


“It’s a simple strategy that doesn’t take a lot of time that you can incorporate into your daily activities,” he said in a university news release.


For the study, Gentile and colleagues had students walk around a building for 12 minutes and use one of three approaches.


Loving-kindness: This is where you look at others and think, “I wish for this person to be happy.”


Interconnectedness: In this approach, you look at others and consider how they are connected to one another.


Downward social comparison: This is considering how you may be better off than each of the people you encounter.


The study also included a control group of students who were told to look at people and focus on what they see on the outside, such as clothing, makeup and accessories.


Before and after going for their walk, all students were assessed for levels of anxiety, happiness, stress, empathy and connectedness.


Compared to the control group, those who practiced loving-kindness or wished others well felt happier, more connected, caring and empathic, as well as less anxious. The interconnectedness group was more empathic and connected.


Students who compared themselves to others felt less empathic, caring and connected than those who extended good wishes to others.


There was no benefit with downward social comparison, according to the study published online recently in the Journal of Happiness Studies.


“At its core, downward social comparison is a competitive strategy,” said study co-author Dawn Sweet, an Iowa State senior lecturer in psychology. “That’s not to say it can’t have some benefit, but competitive mindsets have been linked to stress, anxiety and depression.”


Reprinted with permission from Spectrum Health Beat.



Stay water safe

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Stay safe on the water with these practical tips aimed at keeping you and yours healthy, happy and well this summer. (Courtesy Spectrum Health Beat)

By Health Beat staff


Summer is in full splash mode.


From squirt guns and sprinklers to home spas, pools, lakes and oceans, water is synonymous with fun.


Not to throw water on the party, but let’s talk water safety before you grab the sunscreen. It could save a young life this summer.


Erica Michiels, MD, a pediatric emergency physician at Spectrum Health Helen DeVos Children’s Hospital, is passionate about helping families avoid the very real danger of drowning.


“Most water-related trauma is preventable,” she said. “If I can help families take steps to avoid the devastating results of water accidents, I’m going to do it.”

Practice home water safety

While it’s not just a summertime thing, we have to start by saying that for families with kids younger than 4, water risks start at home, with the bathtub.


“Of course a parent isn’t thinking it’s risky to run to the kitchen from the bath for just a minute,” Dr. Michiels said. “But even one minute can be too long. My No. 1 rule is that there must be 100 percent supervision of every child from 0 to 4, every time there is water that goes beyond a Dixie cup.”


The greatest risk for kids under 4 is accidental water entry. If a child can get to water of any kind, there is significant risk. Swimming pools and spas must be securely covered and kept off limits with fencing and secure gates around a pool. A small child can slip under many pool covers.


Check gate latches to make sure unsupervised children can’t access the area. And treat a shallow kiddie pool with the same deference.


“If a toddler slips in unsupervised, it might as well be an ocean,” she said.

Beach and open water safety

The Centers for Disease Control and Prevention report that 10 children die per day from water-related incidents in America. Families living near the Great Lakes and other inland lakes may be at even higher risk.


Enjoying the beach is fantastic family fun. Practicing a few safety precautions will make sure the day stays fun.


“Make it easy by keeping kids in personal flotation devices all the time,” Dr. Michiels advised. “They can still play in the sand while wearing a (life jacket). And it gives you time if something goes wrong.”


That said, Dr. Michiels stresses that a life jacket is not a substitute for supervision. A designated responsible adult should be assigned to specific children within the group.


“There are lots of examples of children who drowned when handfuls of adults were nearby, but no one was specifically assigned to watch the kids,” she said. “Designating certain children to certain adults adds protection from a child being overlooked.”

Creeks, rivers and boating

Creeks and rivers add a potentially dangerous element. The current can sweep a child out of reach and out of sight quickly. Never allow play on the banks without a watchful adult for every child.


Properly fitting life jackets, barricaded play areas and even the controversial toddler leads can prevent a tumble into the water.


As kids get older and become stronger swimmers, it’s easy to overlook ongoing risk. Additionally, teens may have opportunities to participate in boating and personal watercraft activities.


Dr. Michiels offered more smart talk for water safety and teens:

  1. A personal flotation device must be worn, even if you are a good swimmer.
  2. Complete a boating safety course.
  3. Only allow the number of riders for which the personal watercraft or boat is designed to carry.
  4. No horsing around, whether on piers, docks, boats, rafts or personal watercraft.
  5. Discuss the dangers of alcohol and drugs with boating. Many boating fatalities involve drinking or drugs.

In case of emergency

Dr. Michiels said the best practice to assist a child (or any person) who is pulled from the water has changed in recent years.


“If you pull a child from the water and they cough, sputter but are awake, call 911 and stay with them,” she said. “The child may not be able to catch his or her breath, but we no longer advise trying to pump or extract inhaled water. If the child is limp and not breathing, call 911 and start CPR compressions immediately.”


Previously the medical community advised the rescuer to determine if the child was breathing and try to extract water. Today, rescuers are advised to start compressions immediately only if the victim is limp and unresponsive.

Don’t want to risk it? Splash Pad it!

To enjoy water when you don’t have enough supervision to ensure the safety of multiple tykes, check out splash and sprinkler parks near you.


These are often free, and offer crazy fun water play without drowning risk. That said, if the area is concrete, scrapes, stitches and even bone breaks are possible. Many splash parks feature rubberized surfaces.


Just use common sense and take a minute to assess when you arrive.


Reprinted with permission from Spectrum Health Beat.


Building a solid math foundation should start early

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Courtesy Michigan State University Extension

By Tracy Trautner, Michigan State University Extension


Many adults did not enjoy math classes when they were in school and probably still don’t. When you ask a group of people if they enjoy math, a typical response would be, “No, I am not good at math.” However, when we think about our daily lives, we do math in a variety of ways several times a day. First thing in the morning you have probably measured the cream for your coffee, turned off your alarm clock, estimated how much longer you would be able to stay in bed and possibly added or subtracted the miles per hour you were going from the posted speed limit on your way to work.


Many adults use math without thinking much about it, but also cringe at the idea of completing a math equation.


It is important we start at a very early age to incorporate a foundation for future math learning so children do not struggle when they are taught geometry, algebra and calculus in future math classes. Children develop math concepts and skills very early in life. They do this through early experiences with a trusted adult.


Often, throughout the day, there are wonderful opportunities to expose infants and toddlers to the idea of math. The key is to do it naturally and consistently so they are beginning to understand how math affects their lives. The next five articles in this series will discuss the five basic math concepts that can be woven into our conversations and interactions with young children.


Remember to use math talk throughout the day. Children, even the young ones, are listening to you. Choose words that will make a difference. The more math talk adults use, the better chance infants and toddlers have to build a positive attitude towards math in general. Make math talk a routine for you and your child. It can be done while changing a diaper, making a snack, driving in the car, bath time and walks around the neighborhood. It can be helpful to make a list of words and post them in a visible location so you can remember to use them throughout the day.


Other resources from the National Association for the Education of Young Children:

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Having trouble sleeping?

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A restless night may be the result of poor habits before bedtime. A helpful hint: Leave the cell phone out of the bedroom. (Courtesy Spectrum Health Beat)

By Diana Bitner, Spectrum Health Beat


Sleep is everything. It needs to be a high priority for all of us to be happy and healthy.


It is truly the basis of good health, because it gives our brains a chance to rest and process the events of the day and then make brain chemicals for the next day.


Do you have trouble sleeping? If so, you’re probably dealing with a host of negative side effects.


Without sleep, we may experience bad moods and perform poorly at work, at school or at home with our families. A lack of sleep also puts us at risk for heart disease, diabetes and depression.


Researchers have spent years analyzing sleep patterns to learn why sleep is so important to our overall health and wellness. Their observational studies of people with and without good sleep patterns show a strong effect on chronic disease.


People who get less sleep have a higher risk of being overweight, developing diabetes, experiencing high blood pressure and having a heart attack. Overall, these people have a lower life expectancy than those who get a consistent eight hours of sleep each night.


Typically, those who consistently sleep less than six hours a night are plagued with the highest weight, while those who sleep eight hours or more have the lowest weight.


Is it really that simple? For the most part, yes.


Less sleep leads to a rise in cortisol—our stress hormone—and also causes a rise in insulin, which promotes belly fat storage. Decreased amounts of sleep also cause an increase in ghrelin—a brain hormone that stimulates appetite—and a decrease in leptin, which signals when we feel full.


Of course, it goes without saying that when we don’t have enough sleep, we don’t feel like exercising and we often gain weight due to inactivity.


Unfortunately, sleep (or a lack of it) can have a strong effect on our moods and coping skills. Lack of sleep puts people at a greater risk for depression, anxiety and mental stress. All of this makes it difficult for these people to remain optimistic and thrive in social situations.


The bottom line? To be happy, sleep is a prerequisite.


We know we should be getting our sleep, but what really happens when we are having trouble sleeping?


There are several different types of sleep problems that can cause us to sleep less than we should at night.

Sleep disorders

Chronic insomnia, narcolepsy, sleep apnea and parasomnias are some of the more common sleep issues my patients experience.


Insomnia can be a result of too much overstimulation from watching TV or working on a computer late at night. Consumption of alcohol, sugary foods or caffeine before bed can also interfere with the ability to fall asleep easily.


Insomnia can be caused by taking certain medications such as antidepressants, oral steroids or allergy pills. Medical conditions that cause pain—arthritis, for example, or breathing problems such as asthma—can also be underlying causes of insomnia.


The good news is that insomnia can be improved.


The best treatment starts with awareness, which begins with a close examination of our habits and rituals around bedtime. Turning off the computer or TV several hours before going to bed can help you fall asleep more quickly. Sometimes, prescription medications or over-the-counter remedies can also be helpful.


Narcolepsy, associated with excessive daytime sleepiness, can be genetically linked. A diagnosis of narcolepsy can be determined with a sleep study.


Medications aimed at improving sleep quality and stimulating daytime wakefulness are typically prescribed to help with this condition.


Sleep apnea, typically linked to obesity and heart disease, is also diagnosed by completing a sleep study.


Treatments for sleep apnea range from changing sleep positions to using a Continuous Positive Airway Pressure machine to keep airways open.


Weight loss is also an effective treatment for sleep apnea.


Parasomnias occur when people are fearful of going to sleep because they are afraid of what might happen to them during sleep. Night terrors, sleepwalking or sleep eating without memory are common things they may fear.

Sleepless nights

Many women come to see me because they are having trouble falling asleep or staying asleep during the night.


A woman I’ll call Jane is one of those patients.


At age 49, she began experiencing irregular periods, night sweats and disturbed sleep around the time of her period. She led a very busy life with teenagers, a husband who traveled for work and parents who required more care.


Her sleep issue was causing problems in her life.


Jane would have difficulty falling asleep and, if she woke up during the night, she had trouble getting back to sleep because her mind would start racing and she couldn’t turn it off.


As a result, she was chronically tired and unmotivated to exercise. She began to gain weight. She felt irritable and crabby most days and she just didn’t know how to get off the roller coaster.


Jane had tried to fix her sleep problems by herself, but it wasn’t working.


She tried every tea and over-the-counter medicine she could find, including melatonin. She had recently resorted to drinking a glass of wine in the evening, but that just made her feel even less rested.


It was time for a new plan for Jane.

Simple changes

We started by discussing what she probably already knew: Lack of good sleep made her very unhealthy and caused her bad moods.


I then explained the correlation between hormones and brain chemicals.


We worked on deconstructing her nighttime routine. I asked her how she could structure her day so she wouldn’t have so many chores to complete at night, leaving her more time to prepare for the next day.


As Jane talked out loud to me, she realized she could make some simple changes—packing lunches and doing a load of laundry at night—that could help her be more efficient in the morning.


I then pressed Jane about making time for herself before bed.


I also made some suggestions.


I recommended that she write down her worries or duties on paper and then make a list for the next day (or several days), detailing how she would conquer these obligations.


Other suggestions I made: Avoid screen time 30 minutes before bed, refrain from alcohol in the evening, write in a gratitude journal before going to sleep.


And, finally, I suggested that Jane practice metered breathing every night before going to bed.


Metered breathing is a technique I discuss with many of my patients to help them fall asleep at night or get back to sleep if they wake in the middle of the night.


Here’s how it works:

  • Find a quiet place in your home and sit in a comfortable chair.
  • Begin staring at a spot somewhere in the room and focus on the sound of your breathing.
  • Continue breathing like this for five minutes, uninterrupted.

I felt confident Jane’s plan would be effective if she followed it. After tracking her progress, we would consider menopause hormone therapy to treat her night sweats if they continued to be an issue.


Jane took my recommendations seriously and changed her routine. She began to sleep again and she started exercising, lost some weight and improved her overall mood.


More than anything, she felt like herself again.


Reprinted with permission from Spectrum Health Beat.

Understanding Health Literacy

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By Laura P., AmeriCorps Member, Cherry Health


Are you confident you can compare premiums and deductibles to find the best health insurance plan for you and your family?


Can you use a nutrition label to calculate how many grams of sugar are in a bowl of your breakfast cereal?


Are you able to locate the medical services you need, when you need them?


If so, you may have high health literacy! When we talk about health literacy, we are referring to a person’s ability to access and understand health-related information and services. It’s something we all possess to varying degrees, and we often use our health literacy skills without knowing we’re using them.


Health literacy can vary widely between people depending on someone’s level of education, cultural background, economic status, skill with numbers, and mental health. No matter our level of health literacy, we build our skills over a lifetime and there is always room for improvement. Health literacy skills include the following:

  • Being able to correctly dose and administer medications
  • Knowing the body systems and how to describe pain
  • Finding and understanding information on a medical topic
  • Being able to manage a chronic health condition
  • Knowing your own and your family’s health history
  • Comparing treatment options to decide what’s best for you
  • Understanding your provider’s instructions
  • Filling out complex forms accurately

Knowing a patient’s general level of health literacy is important to successful treatment, as people with lower health literacy are likelier to be hospitalized, end up in the emergency room, and to take medications incorrectly. Where appropriate, healthcare providers should use plain language to ensure that they and their patients are on the same page. For patients with a different cultural background than their providers, extra attention is needed to ensure that communication is clear and understood.


Delivering quality healthcare requires examining how health literacy influences every aspect of the medical experience, both at the office and at home. It is our responsibility to make sure the services we provide and the information we share are accessible and understandable to all.


Reprinted with permission from Cherry Health.


What are the best toys for children?

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Courtesy Michigan State University Extension

By Carrie Shrier, Michigan State University Extension


Store shelves are full of brightly colored and electronic toys, heavily marketed on television and sure to catch young children’s attention. But what toys stand the test of time? What are the things children will go back to again and again? What toys help children learn and grow?


Michigan State University Extension recommends the following five basic categories of toys and materials for your young children.

Blocks and building toys

Block play has been found to stimulate brain development in all developmental areas. In fact, in the study “Block Play Performance Among Preschoolers As a Predictor of Later School Achievement in Mathematics” published in the Journal of Research in Early Childhood Education, researchers proved that children who play with blocks regularly when they are 3, 4 and 5 years of age will do better in math, especially algebra in middle school.


There are many fun block and construction set options to consider, including basic large wooden unit blocks, flat plank style blocks, small wooden blocks, blocks that snap together, large cardboard blocks and construction sets. Many children enjoy being able to add items such as small dolls, animals, cars and other props to their block play.

Puzzles and problem-solving toys

Puzzles, similar to blocks, support children’s development in a variety of ways. As children solve puzzles, they are utilizing problem-solving skills, hand-eye coordination, fine-motor skills, shape recognition, memory, spatial-awareness skills and more.


Toddlers ages 2 to 3 will do best with puzzles with four to 12 pieces. Preschoolers ages 3, 4 and 5 will enjoy more complex puzzles with 12 to 20 or more pieces. Other toys in this category include toys with latches, locks, hooks, buttons, snaps, etc. for children to manipulate, blocks that snap together, collections of objects such as shells, keys, etc. and counting bears.

Pretend play items

A dramatic play or pretend play area is a staple in all early childhood classrooms. Children love to be police officers, doctors, construction workers or teachers, but they are also learning a lot while doing so. The National Association for the Education of Young Children (NAEYC ), the major accrediting body of early childhood programs, stated in a recent position paper, “high-level dramatic play produces documented cognitive, social and emotional benefits.”


It is through pretend play that children first begin to explore their own likes, interests and the world around them. Pretend play gives children an opportunity to work through new, different, confusing or scary life experiences. Children are building their social and emotional skills, supporting complex problem solving skills, learning to read social cues, share, take turns and so much more when they engage in dramatic play.


Toys that support this play include child size furniture, dress-up clothes, dolls, doll clothes, pretend play food, cash registers, transportation toys and any creative items that allow children to pretend. Prop boxes with items to support a theme of play, such as the items needed for a veterinary clinic, can be a fun way to support children’s interest.

Things to create with

In the MSU Extension article The art of creating: Why art is important for early childhood development, the author shares that the following are skills children support when engaging in art experiences:

  • Fine motor skills. Grasping pencils, crayons, chalk and paintbrushes helps children develop their fine motor muscles. This development will help your child with writing, buttoning a coat and other tasks that require controlled movements.
  • Cognitive development. Art can help children learn and practice skills like patterning and cause and effect (i.e., “If I push very hard with a crayon the color is darker.”). They can also practice critical thinking skills by making a mental plan or picture of what they intend to create and following through on their plan.
  • Math skills.Children can learn, create and begin to understand concepts like size, shape, making comparisons, counting and spatial reasoning.
  • Language skills. As children describe and share their artwork, as well as their process, they develop language skills. You can encourage this development by actively listening and asking open-ended questions in return. It is also a great opportunity to learn new vocabulary words regarding their project (i.e., texture).

Materials to support open-ended creativity include a variety of writing/drawing tools such as crayons, colored pencils, markers, chalk, paint, watercolor paint, finger paint, paper of varying weights and sizes, safety scissors, modeling clay, playdough, playdough tools, glue and a variety of scrap materials for collages. Musical instruments such as tambourines, maracas, rhythm sticks and xylophones to allow creation of music are other creative arts options as well.

Large motor play items

While many people are aware of the importance of physical activity in supporting children’s health and development, preventing weight gain, etc., it is less commonly recognized that physical activity supports academics as well. Regular participation in large motor activities in early childhood has been found to improve attention and memory, increase academic performance, and improve actual brain function by helping nerve cells multiply, creating more connections for learning. It is important for children to have the opportunity to engage in large motor play.


Materials to consider purchasing to support large motor play include ride on toys such as tricycles, bicycles and balance bikes, large and small balls to throw, kick and catch, climbers with soft material underneath, plastic bats and balls, targets and things to throw at them, wagons and wheel barrows, tunnels to climb through and pounding or hammering toys.


Be sure to take into account children’s age and developmental ability when selecting toys, and continue to inspect toys for safety. A previously safe toy can become unsafe due to normal wear and tear. Items are occasionally recalled as well. You can sign up to receive recall alerts with Safe Kids USA and check previous recalls.


Also, remember that all children grow and mature at their own individual rate and may be interested in toys for a longer period of time or become interested in other items sooner than other children. For more ideas on developmentally appropriate toys, including lists by age, visit the NAEYC Good Toys for Young Children by Age and Stage guide.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Let’s get grilling

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A surefire route to healthy grilling: Toss some fresh fruits and vegetables on the grill and drizzle on some olive oil. (Courtesy Spectrum Health Beat)

By Irene Franowicz, RD, CDE, Spectrum Health Beat


Tired of the same old barbecue? Looking for healthier options that transcend those humdrum hot dogs and banal burgers?


It doesn’t matter if you’re a vegetarian or a meat-lover, or even something in between—there are plenty of ways to add variety and flavor to your summer grilling plans.


And the best part is, you can keep it healthy along the way.

Healthier hot dog

At a ball game or barbecue, hot dogs just seem to call your name. And they appear so innocent because they’re so small and simple.


But don’t be fooled. Done wrong, a single hot dog can pack on the calories.


If you get a dog with all the fixings—cheese, chili, ketchup, mustard, mayo and baked beans—and you add coleslaw, macaroni salad or potato salad as a side, you’re looking at anywhere from 750 to 2,000 calories. Not to mention all the fat.


But you don’t need to avoid hot dogs altogether. You just need to choose wisely.


Look for a hot dog that has less fat than its original version.


For example: A Hebrew National standard beef frank has about 150 calories and 13 grams of fat, but the “97 percent fat-free” version has 45 calories and 1 gram of fat. The better-for-you version has 105 fewer calories and 12 grams less fat.

It’s simple math.


You can also get turkey, chicken or veggie franks as a healthier option to make at home. It’s also recommended you choose a whole wheat bun for added fiber.


If you trade in your pork brat for a turkey brat, you’ll cut your calories in half and drastically lower your fat intake. A pork sausage has anywhere from 290 to 455 calories and 23 to 38 grams of fat per link. A turkey or chicken sausage, on the other hand, has about 140 to 180 calories and 7 to 12 grams of fat.


If you’re vegetarian, opt for veggie sausages made of soy, bean or tofu protein. Just about every grocery store offers delicious gourmet chicken sausages that are additive-free and they have great flavors such as sun-dried tomato, gouda and apple, and spinach feta. (For the sake of comparison, the typical chicken sausage has about 180 calories and 12 grams of fat.)


As a side, meanwhile, fill up on grilled veggies and veggie-and-bean salsas (sometimes called “cowboy caviar”). Or choose fruit salad instead of pasta and macaroni salad.


It’s truly all about making healthy substitutions that suit your taste.

Meat mythology

Somewhere along the way, you’ve probably heard that ground turkey is a healthier option than ground beef, particularly if you’re looking for fewer calories and less saturated fat.


But that’s not always the case.


Turkey breast is lean, but dark turkey meat is not. And some ground turkey contains both.


A quarter-pound of regular ground turkey contains 3 grams of saturated fat, but the same amount of extra-lean ground turkey has just 0.5 grams of fat. The right cut of turkey offers a sizable difference.


A few tips for ground beef:

  • With ground sirloin, always opt for the 90/10 ratio over the 80/20 or 85/15. Just 4 ounces of 90/10 contains 190 calories and 11 grams of fat.
  • Beware of 80/20 ground chuck. About 4 ounces has 280 calories and 20 grams of fat.

For juicy, grilled burgers that are good for you, don’t just look to beef to satisfy you.


Try veggie burgers with guacamole topping for good fats, or try grilled salmon patties. These are easy to find in your local grocery store. You can also try ground lamb with spinach and feta if you’re looking for a Greek twist.

Marinate your protein

Kansas State University researchers found that using herbs and spices in marinades can reduce carcinogenic compounds in grilled meats by up to 88 percent.


Other research has found that oils, vinegar and even beer can cut down on carcinogens in meat. The marinade could create a protective barrier between the meat proteins and the heat of the grill, or the antioxidants in the marinade may combat the carcinogens.


If you want to reduce charring, use a George Foreman Grill. It works beautifully for salmon, flank steak, burgers (veggie and meat) and pork tenderloin. Smaller, 1-pound tenderloins are great, and flank steak is an excellent lean meat for grilling.

Go beyond the bun

You don’t have to rely on mainstays like burgers and hot dogs for your outdoor cooking. A few quick examples of some creative alternatives:

  • Pizza. Grill a pizza and make it caprese by topping it with fresh-sliced mozzarella, tomato slices, basil and a drizzle of garlic olive oil and fig balsamic.
  • Fajitas. Grill your chicken strips, onions and peppers and top it with fresh salsa and guacamole in a corn tortilla.
  • Portobello. You can make a vegetarian burger by grilling portobellos, red peppers, goat cheese and basil pesto.
  • Tacos. Grill up fish tacos and add your favorite slaw, or try a Korean taco made with flank steak and guacamole. There are so many great recipes for this on the internet.
  • Veggies. Toss them with olive oil, and use sturdy ones that won’t fall through the grill. Asparagus, sweet potatoes, onions, multicolored peppers, zucchini and eggplant are all great options. They can take just five to 10 minutes depending on the heat. Toss with pesto or garlic for added flavor.

Grill your dessert

With all these healthy grill options, you’ll of course need to leave a little room for a fun dessert.


Grill a slice of pound cake and serve it with grilled pineapple with chipotle olive oil and Persian lime olive oil, or grilled peaches with a little olive oil and a cinnamon pear balsamic and your favorite gelato.


These tips are bound to brighten up your grilling this summer. They’ll also keep you healthy while you still get to enjoy great-tasting food.


Reprinted with permission from Spectrum Health Beat.


A flop for feet

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Flip-flops and sandals may look lovely, but are they the best choice for foot health? Not really, according to research. (Courtesy Spectrum Health Beat)

By Health Beat staff


Every spring, they emerge in droves from their winter hibernation. Their unmistakable sound heralds the arrival: flip, flop, flip, flop, flip, flop.


From the beach to the mall and environs in between, flip-flops are the go-to warm-weather footwear for many a person.


And while these same folks will tell you they wear flip-flops for comfort, research suggests this type of footwear is often a big source of discomfort.


And not just that—it can also cause serious problems.


Studies have shown that flip-flops can alter your gait pattern—essentially the way you walk. This alteration affects not only the biomechanics of the foot and ankle, but the knee, hip and back.


In a normal gait cycle, the action begins with the foot making contact with the ground on the outside edge of the heel.


As the forefoot comes to the ground in the stance phase of the gait cycle, the foot begins to pronate, or flatten, to provide shock absorption. The foot adjusts to the surface on which you’re walking.


The foot then becomes more rigid, serving as a lever for the muscles of the lower leg as they contract. As the foot leaves the ground, it enters the swing phase of the cycle.


If the moment of pronation here is too pronounced or too drawn out, it can affect the entire lower extremity.


Excessive foot pronation increases the stress at the knee and hip joints, which can create problems in the foot, ankle, knee, hip and lower back.


A big problem with most flip-flops is the lack of support they provide at the arch on the innermost part of the sole. This allows excessive pronation, which may contribute to dysfunction and pain in the lower extremity.

Under pressure

Flip-flops also affect more than just the kinetic chain of events.


Research has shown that people will experience more pressure on the bottom of their feet when they wear flip-flops, as compared to those who are barefoot or wearing shoes.


Flip-flops can be insufficient for dissipating ground reaction forces. A greater amount of force travels through the lower extremity of someone wearing flip-flops, placing more stress on the ankle, knee, hip and back.


Flip-flops can also cause a shorter stride length and an inefficient gait, leading to increased stress on the lower extremities.


Much of this arises from the flip-flop wearer’s need to hold the flip-flop on with the toes.


Scrunching the toes to maintain the position of the flip-flop activates muscles toward the back of the leg and the sole of the foot, which moves the toes and foot downward.


When walking, we’re supposed to move the toes and foot upward as the foot clears the ground.


Flip-flops hamper this motion, as well as compromising the normal function of the plantar fascia (a ligament on the bottom of the foot). The normal tightening of the plantar fascia allows for improved function of the foot as a propulsive lever.


The reduced function with flip-flops contributes to more force through the lower extremity and decreased stride lengths during the gait cycle.


But here’s the all-important question: What might all of this lead to?


Well, a variety of discomforts, imbalances and overuse injuries, some of which include plantar fasciitis, stress fractures, arch pain, bunions, shin splints, tendonitis in the tendon connecting your kneecap to your shinbone, knee and hip dysfunction or pain, bursitis of the knee and hip, low back pain and more.


It’s not hard to see how flip-flops can cause some serious problems.


The good news? Summer style and optimal foot comfort are still within reach.


“When looking for a sandal, look for one with a contoured foot bed with arch support, as opposed to flat-soled flip-flops,” said John Harris, DPM, FACFAS, a Spectrum Health Medical Group orthopedic foot and ankle surgeon. “In addition, pick a sandal that does not require you to scrunch your toes to hold them on. Perhaps a sandal with a heel strap.”


If you must wear flip-flops, you should limit use to short distances and a short amount of time.


“Parents, be leery of allowing your kids to use flip-flops as their go-to summer shoe gear,” Dr. Harris said, explaining that many of the summer injuries he sees are attributable to flip-flops.


Also, be sure to replace your footwear frequently—it can help ensure a pain-free summer for your feet, knees, hips, legs and back.


Reprinted with permission from Spectrum Health Beat.


Advantages of a bilingual brain

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Courtesy Michigan State University Extension

By Tracy Trautner, Michigan State University Extension


Why would we want young children to learn a second language while they are focused on learning their primary one? It seems like this would be learning overload at a time when they are also learning how to be friends, count, play on the playground and so much more. However, this is a time in our lives when acquiring a second language comes very naturally.


Between the ages of 0-3, the brains of young children are uniquely suited to learn a second language as the brain is in its most flexible stage. In fact, bilingually exposed infants excelled in detecting a switch in language as early as 6 months old. They can learn a second language as easy as they learned to walk and learn their primary language. According to the University of Washington News, the U.S. census shows that 27 percent of children under the age of 6 are now learning a language other than English. Learning a second language does not negatively impact the child’s native language.


As adults, we have to consider grammar rules and practice, but young children absorb sounds, structures, intonation patterns and the rules of a second language very easily. Up until the age of 8, young learners benefit from flexible ear and speech muscles that can detect differences between the sounds of a second language.


If youth can learn multiple languages, why not teach them? Exposure to two languages over one language has many benefits, according to What’s Going on Inside the Brain of a Bilingual Child? from KQED news. Bilingual children may have a superior ability to focus on one thing and change their response, easily indicating “cognitive flexibility.” Both traits require self-control, a very desirable trait in the early childhood classroom as well as life. When a bilingual toddler attempts to communicate, the languages in the brain “compete” to be activated and chosen. The child must select one and suppress the other, which requires attention and the ability for the brain to be flexible, which is possible at this early age. The interference forces the brain to resolve internal conflict, giving the mind a workout that strengthens its cognitive muscles.


Bilingual children are also more adept at solving certain kinds of mental puzzles. A 2004 study by psychologists Ellen Bialystok and Michelle Martin-Rhee found that bilingual youth were more successful at dividing objects by shape and color versus their monolingual peers who struggled when the second characteristic (sorting by shape) was added. This suggests the bilingual experience improves the brain’s command center, thus giving it the ability to plan, solve problems and perform other mentally demanding tasks. These tasks include switching attention from one thing to another and holding information in mind, like remembering a sequence of directions when getting ready for school in the morning or, for adults, driving a car.


While it may be easier for young children to pick up a second language, there are benefits for adults as well. Researchers found that young adults who knew two languages performed better on attention tests and had better concentration compared to those who only spoke one language. They also respond faster or more accurately than their monolingual peers, according to Kapa and Colombo, 2013. This is largely because of the workout our brain receives while switching back and forth between one language and another when deciding how to communicate. It allows us to focus better during a lecture and remember relevant information.


Learning a second language can protect against Alzheimer’s as well. Recent brain studies have shown that bilingual people’s brains function better and for longer after developing the disease. On average, the disease is delayed by four years compared to monolinguals.


Do not fear that learning two languages will confuse or distract your child. Remember, their brains are flexible, and the skills develop beyond learning a second language is immeasurable. Bilingual children learn that an object stays the same even though the object has a different name in a different language (object permanence). For example, a foot remains a foot in English as well as French. Studies have also repeatedly shown that foreign language learning increases critical thinking skills, creativity and flexibility of mind.


Michigan State University Extension suggests the following articles for additional information about the advantages to learning a second language as well as helpful tips to support your child:

For more articles on child development, academic success, parenting and life skill development, visit the Michigan State University Extension website.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Headed outdoors? Lather ’round the lashes

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Don’t think that low-SPF moisturizer is a safe substitute for higher-SPF sunscreen lotion, researchers caution. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Even though many moisturizers now contain sunscreens, people may not put them on their faces as carefully as they do sunscreen lotions, new research suggests.


“Moisturizer is not as well applied as sunscreen,” said lead author Kevin Hamill, a lecturer in eye and vision science at the University of Liverpool in England.


“Therefore, if planning prolonged sun exposure, we advise sunscreen be used,” he added. “If using moisturizer, we advise one with SPF (sun protection factor): any SPF is better than none but it should not be considered the equal of sunscreen.”


For this study, researchers exposed 84 volunteers to ultraviolet radiation and photographed them using a UV-sensitive camera on two separate visits. The photos were taken before and after participants applied SPF30 sunscreen to their face on one visit or moisturizer on the other visit.


Coverage was worse for the moisturizer (nearly 17% missed) than the sunscreen (11% missed), the findings showed. This difference was mostly due to less coverage of the eyelid regions—21% missed with moisturizer and 14% missed with sunscreen.


Most participants were unaware they had worse coverage with moisturizer than with sunscreen, according to the study published online April 3 in the journal PLoS One.


The study authors noted that particular attention should be paid to the eyelid area when applying any SPF cream.


In addition, other methods of protecting eyelids, such as UV filter sunglasses, should be considered, they suggested in a journal news release.


Reprinted with permission from Spectrum Health Beat.

Setting the stage for success: Promoting social and emotional health in young children

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Parents and caregivers do much to help promote healthy development. Photo credit: Pixabay.

By Carrie Shrier, Michigan State University Extension


What is social and emotional health? What role does it play in children being ready and able to succeed in school and life? Much emphasis is placed on teaching young children their ABC’s, colors, shapes and numbers in preparation for heading off to Kindergarten. Research, however, is showing that one of the greatest predictors of children’s success in school is their social and emotional health.


According to the Early Childhood Investment Corporation, social and emotional health is a child’s developing capacity to experience and regulate emotions, form secure relationships, and explore and learn. This all happens within the context of one’s family, community and culture background.


Parents and caregivers do much to help promote healthy development. Many of these are things you are already doing every day with the children in your care. Other skills take targeted effort to develop within the context of your home or child care center. However, it is well worth the effort to plan for children’s social and emotional development in the same manner we do for academic success. Michigan State University Extension believes that children who understand and cope with their emotions usually:

  • Perform better academically
  • Form stronger relationships with their peers and adults
  • Have fewer behavioral problems
  • Handle their own negative emotions better
  • Lead happier, healthier and less stressful lives

One key strategy to prompting children’s social and emotional development is through the use of children’s literature. Books provide a wealth of opportunities to teach young children about their emotions, how to identify and label their feelings, how to problem solve, and to see characters engaging in situations that might be similar to their every day life. MSU Extension offers Family Book Sheets to help parents and child care providers expand on these concepts beyond reading the book.


Even as very young toddlers, children can learn to express their feelings appropriately and learn to label their emotions. For example, teaching toddlers to sign the word “stop” instead of biting when they feel frustrated. Give preschoolers the opportunities to be reflective about their feelings and expose them to a wide variety of feeling words beyond just happy, sad and mad. Take the time to say in front of the children in your care that, “It is frustrating when the CD player won’t work!” or “It’s disappointing that it’s raining and we can’t go outside today.”


It’s also important to teach children friendship skills. What does being a good friend look like? Are you modeling that for your children? Teach empathy by being empathetic and recognizing emotions in others. Provide positive verbal support to children who are “caught” engaging in positive play with their peers. Practicing turn taking and build in opportunities for children to help each other, such as serving snack to their peers.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Relish the bounty of summer

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Farmers markets offer a great opportunity to introduce your kids to new types of fresh fruits and vegetables. (Courtesy Spectrum Health Beat)

By Alyssa Allen, Spectrum Health Beat


The growing season is here—and that means it’ll be easier than ever to get your fill of fresh fruits and vegetables.


But only if you keep seasonal fare top of mind.


Spectrum Health dietitian Caren Dobreff has plenty of tips to help you and your family make the most of summer produce.


It could pay off in your waistline and your wallet.


During the off season, fresh fruits and vegetables are often harder to find and more expensive, given the steeper costs for transportation and logistics.


“Buying fresh fruits and vegetables in season and locally is much more cost effective,” Dobreff said.


Local food pantries and community and government organizations also run programs that make fresh items accessible to everyone, regardless of income.


Also, consider yourself fortunate if you live in a state that values the agriculture industry and local farmers markets.


“(You’re) able to capitalize on those nutrient-rich fruits and vegetables as we go into the growing season,” Dobreff said.


That’s good news all around, as the list of the health benefits from a diet rich in fruit and vegetables is long, Dobreff said. It includes lower risk of high blood pressure, heart disease, some cancers, diabetes and digestive problems.


An added benefit to eating fresh: slimming down.


“Weight management can be an outcome without it being the primary goal,” Dobreff said.


Under the current guidelines, the typical 2,000-calorie-a-day diet calls for about 2 1/2 cups of vegetables and 2 cups of fruit. For children ages 13 and younger, the guideline varies by age—anywhere from 1 to 1 1/2 cups of vegetables and the same for fruit.

Dobreff’s 5 tips to highlight the summer bounty:

1. Keep it in sight

Make bowls of fresh fruit visible in your kitchen and keep prepared, chopped vegetables easily accessible in the refrigerator.


“We eat with our eyes and we are cued or prompted with foods that are ready to eat and easily in reach and visible,” Dobreff said.

2. Tweak recipes

Substitute traditional, all-meat dishes with vegetables.


Make a meatloaf using lean beef or ground turkey and replace half the meat with diced, cooked vegetables such as onions, mushrooms, zucchini or bell pepper. Substitute half the pasta in macaroni and cheese with broccoli, or half the ground beef in spaghetti sauce with mushrooms.

3. Prioritize plant-based

How about meatless Mondays? Try a new plant-centered recipe each week, such as broccoli salad with balsamic vinegar, nuts, diced red onions, garbanzo beans and diced apples. Another option: veggie burger with lettuce, tomato and sliced red onion on a toasted whole grain bun.


The U.S. Department of Agriculture offers a simple tip: At every meal, fill half your plate with fruits and vegetables.

4. Involve the kids

Drum up excitement in your kids by getting creative with fruits and vegetables.


Visit local farms where you can pick your own strawberries, blueberries, cherries or other produce. Make trips to the local farmers market so your kids can talk to area growers about their foods.


Help your kids plant a garden or, even easier, put together some patio pots.


“Bell peppers, tomatoes, green beans and peas are great patio growers and are easy to maintain,” Dobreff said.


Find a local cooking class to take with your family. At home, have the little ones pick out a new recipe that features fruits and vegetables—and then involve them in meal preparation.


“If your kids struggle with eating whole fruits and vegetables, remember that kids’ palates are sensitive and it can take over nine or 10 times of trying a new food before it’s accepted,” Dobreff said. “Don’t give up. Let a little time pass and try again.”

5. Get closer to the land

Join a community supported agriculture organization—a CSA—or take advantage of local farmers markets.


By getting closer to the land, you learn more about what’s in season. You can then incorporate these findings into your meal planning.


In Michigan, for example, asparagus is an early arrival in May and June, followed by lettuce and greens, sugar peas, radishes, beans, peppers, tomatoes and more. Some vegetables, like Brussels sprouts, potatoes and squash, are available well into the fall.


Sage advice: Get outside and start enjoying the benefits of the growing season.


“Successful healthy eating patterns are sustainable, easy to incorporate into the long haul and have stood the test of time,” Dobreff said. “Equally important is that they are backed by research and evidence.”


Reprinted with permission from Spectrum Health Beat.


Summer activities for seniors who want a full-of-life summer

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By Vista Springs Assisted Living


When the weather warms up, and the sun comes out, it’s time to get outside, go on walks and get active. For those living in assisted living, this means seeking out summer activities for seniors either offered by your community or sought out on your own.


Don’t just wait for summer activities to come to you, venture out into the surrounding community by yourself or get a group together and make the most of the sunshine.

Walking trails

There’s nothing like an early morning walk before the rest of the world is awake, or an evening stroll to watch the sunset. When the weather is warm, and there’s a breeze, simply getting out to walk a trail can be the breath of fresh air we need to feel rejuvenated. Many communities have their own trails surrounding the facility that residents can take advantage but if not, check the local community. Whether it’s a park or a river trail, walking trails are an easy and healthy way to take advantage of the warm summer months.

Beach trips

From quaint shops to delicious dining and, of course, the beach, beach towns make ideal day trips when you just need to get away. Spend the day with family exploring or just lounging on the beach.

Festivals & music events

Summertime is festival time. From art fairs to music to antiques, there’s never a shortage of these festivals once the weather gets warm. Go as a group or venture off to explore your own interests. Many communities have their own, unique festivals and they may even be within walking distance of your facility. Warm weather makes everyone feels festive, so get out and enjoy the sounds and sights of summer.

Festive menus

When the weather changes, so do our food preferences. We no longer crave thick soups and other warm dishes, but instead yearn for juicy fruits or light salads, grilled chicken and ice cream. Check your community calendar for community dinners featuring the fresh recipes of the summer.


No matter what your interests, or where you’re living, these summer activities for seniors will keep your summer full of life!


Reprinted with permission from Vista Springs Assisted Living.


Have the dry eyes of menopause?

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A common complaint among middle-aged women, there is help for dry eyes. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Menopause can be tough enough to handle, but when hot flashes and weight gain are accompanied by dry, scratchy, irritated and red eyes, it’s time to take action.


This condition actually has a name associated with it—dry eye of menopause—and it is a common complaint of women over 50.


Many women talk about it, ask their physician about it, and don’t like it, but there are no clear answers as to why women suffer from this condition. And, unfortunately, we don’t really know what to do about it. Is dry eye really associated with menopause, or is it a product of aging? We aren’t completely sure.


A patient I’ll call Rhonda suffered from several symptoms during menopause, including dry and irritated eyes. The 54-year-old finally decided to call our office for help.


She had been period-free for about 15 months, and her menopause symptoms were not going away. She started with night sweats and irritability roughly six months before her last period, but soon after her final period (not knowing it was her last one), the hot flashes started with a vengeance.


And the symptoms just kept coming. Rhonda didn’t sleep well, her moods became erratic, and she gained weight without changing her diet or exercise plan. For many months, Rhonda thought she could just handle everything, but after blowing up at a lady who left her cart in the middle of the aisle in the grocery store one day, she knew something had to change.


Rhonda took her first step by seeing her family practice physician. Although helpful, Rhonda wasn’t sure about her doctor’s recommendation to start taking hormone supplements.


So, instead, her doctor started her on the medicine Lexapro for the hormone-related mood changes. Lexapro increases the brain chemicals lost with poor sleep and lower estrogen levels. The medicine quickly helped with her mood swings and also cut her hot flashes in half.


Unfortunately, the weight gain continued, and she started having really scratchy eyes. She went back to her doctor thinking she had something stuck in them. After a thorough examination of her eyes with a special lamp, the doctor concluded they were clearly red and irritated despite having no foreign particles in them. She told Rhonda she had seen many women with dry eyes when they started menopause and perhaps it was time to consider hormone medication.


Rhonda left the office determined to take the next step in getting relief for this annoying symptom. She made an appointment at the Spectrum Health Medical Group Midlife and Menopause Offices with Natasha Peoples, a nurse practitioner and certified menopause practitioner. Peoples walked her through our menopause symptom and lifestyle assessments, also known as SEEDS (Seven Essential Elements of Daily Success).


The assessment confirmed that Rhonda had many of the symptoms, even though some of them were better with the Lexapro. Rhonda’s No. 1 goal was to get help for her dry eye issue, and she hoped Natasha could give her some advice. Her job required her to sit at a computer screen for several hours each day, and her eye symptoms made it difficult to concentrate.


After listening to Rhonda’s concerns, Natasha explained how the body changes with menopause, focusing specifically on the dry eye problem. We know that dry eye of menopause in women is common, no matter what age they experience menopause—at 30, 45 or 55. And, for many women, the symptoms of dry, scratchy eyes get better with estrogen. Testosterone is thought to possibly play a role in tear formation as well, and, without good studies to help us, testosterone in low doses added to estrogen could also help.


There are also some other options that may help dry eyes if a woman either can’t (because of medical reasons) or simply won’t add hormones to her daily routine. Dry eye of menopause is thought to be from quicker evaporation of tears and lower-quality tears (tears that are watery and don’t have much oil to coat the eye surface). Conversations with patients tell us that over-the-counter medications such as artificial tears and lubrication ointment can be effective for some, as well as adding fish oil or flax seed supplements to their diet. Even the basic habit of drinking water and staying hydrated can also play a positive role in eliminating this symptom.


Peoples thought Rhonda would benefit from taking hormones, but she first needed to make sure Rhonda was a good candidate. Natasha asked many questions about Rhonda’s medical history and lifestyle habits, and determined she was very healthy, except for being overweight. They talked about getting back to the basics and incorporating the SEEDS into her daily routine. And, they also worked out a plan to start menopause hormone therapy, deciding on the patch and FDA-approved progesterone capsules called Prometrium-bioidentical.


Three months later, Rhonda returned to see Peoples for her checkup and happily reported she felt better. She added one more walk to her week, started doing a DVD with weights, added yoga once a week, and began a routine of daily stretching. In addition, she drank more water, got better sleep and took a multivitamin, Vitamin D and fish oil.


Two weeks after starting the hormones, her hot flashes disappeared, and although her dry eyes weren’t completely back to normal, they were only a minor nuisance and no longer bothered her at work. Even her friends and family members noticed she was acting and feeling better.


Women, including Rhonda, do not have to suffer during menopause. Sometimes even the most basic habits can make all the difference in helping us feel better. And, even though Rhonda’s health care providers aren’t completely sure which change helped her eyes improve the most, Rhonda enjoyed feeling better than she had in a long time.


Reprinted with permission from Spectrum Health Beat.

Questions in block play can support scientific learning

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Courtesy Michigan State University Extension

By Kevin Zoromski, Michigan State University Extension


An excellent way to enhance your child’s scientific skill set is by playing together with blocks. Through block play, you can help your child focus on specific skills that may lead to a greater understanding of scientific principles as they learn more about the world around them. Remember that you can play with blocks anywhere. Feel free to take blocks to the backyard, park and places where you can spend time in nature. Using blocks in unconventional locations may create new sensory experiences that connect children to the natural world and their overall environment. In this series of articles, you will learn some specific questions to use to interact with your child using blocks to increase their developmental skills.


There are many ways to increase scientific skills and knowledge by playing with blocks. Playing with blocks can increase the ability to use observation, guessing and comparison. Block play can also lead to increased understanding of gravity, weight and balance. As you use blocks to play with your children, it is essential to be aware of some important and fun questions you can ask to support their learning and increasing of scientific skills.


Questions for learning about comparisons with blocks:

  • Can you show me which tower is the tallest?
  • Which block is the smallest? Which block is the biggest?
  • Which block is the shortest? Which block is the longest?
  • Do you have more red blocks or blue blocks? More yellow blocks or green blocks?
  • Is the red tower or the green tower the smallest?
  • Is the yellow tower or blue tower the biggest?

Questions for learning about gravity with blocks:

  • What will happen to the tower if we take this block away? (Choose a block in the middle.)
  • What makes the blocks fall down?
  • What can you do to make the tower fall down?

Questions for learning about balance with blocks:

  • Can you hold this block and stand on one foot?
  • How many blocks can you stack before it tips over, falls down, etc.?
  • Can you build a bridge with your blocks?
  • How can you make the blocks even? (Two on each side, three on each side, etc.)

Questions for learning about weight with blocks:

  • Can you show me the block you think is the heaviest? Lightest?
  • Which block would fit best on the top of your tower?
  • Which block should we use for the bottom of the tower (use to start building the tower)?
  • What would happen if you put the heaviest block on top of the tower?

Questions for learning about observation with blocks:

  • Can you show me the smallest block? The largest block?
  • Where is the square block, the circle block, the triangle block, etc.?
  • Can you find the shortest block? The longest block?
  • Where is the straight block? Where is the curved block?

Questions for learning about guessing using blocks:

  • Can we stack 10 blocks without them falling over?
  • If I remove this block, what do you think will happen?
  • If I place a block here, what will happen?
  • Can you show me the block you think will fit here?

Using any of these questions while playing with blocks can help a child increase their knowledge and excitement for science. Beginning to learn science at an early age can help increase creation of pathways in the brain. With more experiences, children may have a greater chance of being successful at learning higher scientific skills later in life.


Another great spot to search for science activities and resources is PBS Parents. They offer many activities, ideas and articles for playful science learning and are a great place to find extra resources for helping children increase their learning in science.


For more information on developing science skills, please see these articles provided by Michigan State University Extension:

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Strawberries—the guilt-free treat

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Jams and trifles are an effective way to turn a whole basket of berries into a treat the whole family can enjoy. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Berries are nature’s natural sweetener and they come loaded with benefits. Fiber, vitamins and antioxidants sweeten the deal.


Fresh strawberries are a plentiful spring and summer fruit, so load up on them at the farmer’s market. One cup contains 100 percent of your daily vitamin C needs and has just 46 calories.


Here are two great ways to turn a basket of berries into sweets. The first is a simple, low-sugar refrigerator jam that you can use in many ways, from a tasty topping for toast to a sweetener in smoothies.

Low-sugar strawberry jam

  • 4 tablespoons cold water
  • 1-1/2 teaspoons unflavored gelatin
  • 1 pound strawberries, chopped
  • 1 tablespoon honey

Place two tablespoons of cold water in a small bowl. Sprinkle the gelatin over the surface. Do not stir. Set aside to soften.


Meanwhile, place the strawberries in a heavy saucepan, along with the other two tablespoons of water. Bring to a boil, reduce heat and simmer until berries are softened, about five minutes. Stir in the gelatin and the honey. Chill at least one hour before serving.


Yield: About 2 cups

Strawberry trifle

A fresh trifle is a tasty way to showcase seasonal berries, but most traditional recipes are heavy in fat and sugar, mostly from the lemon curd. By lightening up homemade curd and using yogurt instead of cake layers, this dessert is guilt-free.

  • 2 large lemons, zested and juiced
  • 1/4 cup sugar or sugar substitute
  • 3 large eggs
  • 3 tablespoons butter, cut into bits
  • 4 cups assorted berries, stemmed and halved
  • 2 cups plain 2 percent Greek yogurt

Whisk the lemon juice and zest, sugar and eggs in a 2-quart heavy saucepan. Stir in butter and cook over moderately low heat, whisking frequently, until curd is thick and clings to the whisk, about six minutes.


Transfer lemon curd to a bowl and press a piece of plastic wrap on the surface to prevent a skin from forming. Chill in the fridge until cold, at least 60 minutes.


When chilled, layer half the curd in the bottom of a glass bowl. Add a third of the berries, then top with 1 cup of the yogurt. Repeat with layers of curd, berries and yogurt and finally top with a layer of berries. Cover with plastic wrap and chill at least 60 minutes before serving.


Yield: 8 servings


Reprinted with permission from Spectrum Health Beat.


Staying safe outdoors during tick season

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Center for Disease Control and Prevention graphic

By Rob Wiener, Michigan State University Extension


With the mild weather of spring upon us, many people are venturing into the outdoors after enduring a long, cold Michigan winter. While there are few better experiences for the soul than a walk in the woods, there are some precautions one should take to minimize the risk posed by ticks.


Although most bug bites are harmless, some people are prone to sensitivity from the biting insect’s saliva, which is recognized by the body as a foreign substance, prompting an immune response. The more you scratch it, the more it will itch as irritation and inflammation increases. Many over-the-counter products, or plain old rubbing alcohol, can reduce this itching and inflammation.


However, when it comes to ticks, there are some potentially dangerous ailments that can be transmitted through bites. According to the Centers for Disease Control and Prevention (CDC), ticks can be infected with a variety of bacteria, viruses, and parasites that can be passed on to humans through a bite. The most common of these is Lyme disease, first diagnosed in Lyme, Connecticut in 1975.


Lyme disease has been notoriously hard to diagnose, although the increased incidence of the disease has resulted in more awareness for both the patient and medical practitioner. Typical symptoms of possible Lyme infection include initial swelling and/or itching at the site of the bite, which many times progresses into an expanding rash (possibly forming a bulls-eye appearance). As the infection progresses, flu-like symptoms can present themselves, including headache, chills, fatigue, fever, and nausea. If left untreated, Lyme’s disease can cause permanent, debilitating neurological and joint problems.


The best defense against tick-borne illnesses is prevention. First, be aware of tick habitat and their methods for finding a host. Contrary to popular belief, ticks do not drop or jump on people (or animals)—they hang onto vegetation, waiting for something to brush against them, then latch on.  Brushy woods and tall grassy areas provide the best opportunities for ticks to accomplish this, so be especially vigilant when exploring these areas.


It is recommended to wear long-sleeved shirts, long pants, and socks to provide fewer areas of exposed skin for ticks to latch onto. Additionally, since ticks usually crawl upwards, tucking pant legs into socks will increase the likelihood of seeing ticks on your pants rather than on your skin.


The CDC recommends treating clothing, boots, and outdoor gear with products containing permethrin. Insect repellents containing DEET or other Environmental Protection Agency-approved ingredients can be quite effective at repelling ticks.


Finally, don’t forget about pets. After venturing outdoors, be sure to thoroughly check your pet’s coat for any ticks. And, talk to your veterinarian about the best way to protect your pet from ticks.


Any ticks found attached (on you or pets) should be carefully removed with a fine-tipped tweezers. Grasp the tick as close to the skin as possible and gently pull straight out, being careful not to dislodge the head into the skin.  Thoroughly wash the bite area, and monitor for signs of irritation or rash.


Visit Michigan State University Extension to learn more about forests and forest management.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).


The shadowy side of sunshine

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Patients need to be informed about the risks of unfettered use of vitamin D, researchers warn. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Vitamin D is the healthy “sunshine” vitamin, but it can have a dark side, one Canadian man discovered.


A team of Toronto physicians reported on the case of a 54-year-old man who developed kidney damage after taking extremely high doses of vitamin D.


It’s a cautionary tale for consumers, medical experts say.


“Although vitamin D toxicity is rare owing to a large therapeutic range, its widespread availability in various over-the-counter formulations may pose a substantial risk to uninformed patients,” said study co-author Dr. Bourne Auguste. He’s a clinical fellow in home dialysis at Toronto General Hospital and the University of Toronto.


As reported recently in the Canadian Medical Association Journal, the man was seen by doctors after he returned from a holiday in Southeast Asia, where he spent much of his time sunbathing. Vitamin D is naturally synthesized by the skin upon contact with sunlight.


Testing showed that the man had elevated blood levels of creatinine, a marker for kidney damage or malfunction. The patient was then referred to a kidney specialist and underwent further testing.


Doctors learned that the man had been prescribed high doses of vitamin D by a naturopath—even though he did not have vitamin D deficiency and no history of bone loss.


Over 30 months, the man had taken eight to 12 drops of vitamin D—a total of 8,000 to 12,000 International Units, or IUs—per day.


The typical recommended daily allowance of vitamin D is 400 to 1,000 IU, with a higher amount (800 to 2,000 IU) recommended for adults at high-risk of osteoporosis, and for older adults.


The patient far exceeded those dosages, however, and that led to extremely high levels of calcium in his blood. It’s those high blood calcium levels that triggered his kidney damage, Auguste’s team said.


“Patients and clinicians should be better informed about the risks regarding the unfettered use of vitamin D,” the study authors concluded.


Dr. Maria DeVita directs nephrology—kidney medicine—at Lenox Hill Hospital in New York City. Reading over the case report, she said that “overuse of the vitamin, as is true of many supplements, may have dire adverse effects.”


DeVita said, “Vitamin D is necessary for the development and maintenance of strong bones, (but) the take-home message is too much of a good thing is not good.”


Reprinted with permission from Spectrum Health Beat.

Smart Gardening: Pollination in vegetable gardens and backyard fruit

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Blueberries at harvest display poor pollination. Right cluster was visited by bees while left cluster was not. Courtesy Michigan State University Extension

By Esther E. McGinnis, North Dakota State University; Nathaniel Walton and Erwin Elsner, Michigan State University Extension; Janet Knodel, North Dakota State University


Bees are important insect pollinators for bountiful home vegetable gardens and backyard fruits. Both European honey bees and native bees, such as bumble bees, help ensure fruit set and higher yields. Learning about the process of pollination can help smart gardeners attract and safeguard these important insects.

What is pollination?

Figure 1. Flower anatomy in a perfect flower. Courtesy Michigan State University Extension

Pollination is the deposit of pollen grains from the anther (male structure) onto the pistil (female structure) of the same plant species (Fig. 1). Pollen can be transferred within an individual flower or between separate flowers. Successful pollination results in the production of viable seeds and a fruit to protect them.


Most crop plants are pollinated by insects or wind. Many agronomic crops, such as wheat and corn, rely on wind pollination. In contrast, many fruits and vegetables require or benefit from insect pollination. Common insect pollinators include bees, butterflies and flies. Of these pollinators, bees are the most important in home gardens.

The role of pollinators in the vegetable garden

Common plants in the cucurbit family include cucumbers, squash, zucchini, pumpkins, watermelon and muskmelon. Most cucurbits depend on bee pollination because each plant produces separate male and female flowers rather than having both sets of reproductive parts in each flower.

Figure 2. Cucumber flowers. Female flower with ovary on left, male on right. Courtesy Michigan State University Extention

Gardeners frequently ask why they have so many flowers on their cucumbers, but no fruit set. Look closely at the flowers to answer this question. In many cucumber cultivars, the first set of flowers are all male, which do not bear fruit. Both male and female flowers will then be produced in the second wave of blooms.


If female flowers are present but no fruit develops, then the problem may be a lack of pollinators. In the short-term, you can fill the role of the bee with hand- pollination. Take a clean paintbrush and insert it into the male flower to gather pollen. Then, transfer pollen to the stigmas of an open female flower. Hand-pollination works best in the morning. For a long-term solution, create pollinator habitat near or in the garden to attract bees.


Such flowers are called “imperfect.” Bees are essential to cross-pollinate or carry pollen from the male flower to the receptive female flower.

Figure 3a. Tomato flower anthers forming a tube around the pistil. Courtesy Michigan State University Extension

The cucurbit male flower contains three to five stamens with pollen- producing anthers. The female flower produces a single style with three stigmas. The easiest way to distinguish between the two flower sexes is to look for an ovary below the yellow petals. Female flowers have a swollen ovary or fruit and male flowers do not (Fig. 2).

Figure 3b. Portion of anthers cut away to revel pistil. (Courtesy Michigan State University Extension

In contrast to cucurbits, Soloanaceae crops such as tomatoes, peppers and eggplants produce “perfect” flowers that contain male and female reproductive structures. Flower anatomy differs from the idealized image in Figure 1. Tomato anthers form a tube that completely surrounds the pistil (Fig. 3a). Figure 3b shows the anthers partially removed to reveal the pistil. Tomatoes, peppers and eggplants can be pollinated simply by wind shaking the pollen from the anthers onto the stigma. However, bumble bees can improve fruit set and size because they vibrate the flowers and shake pollen loose from the anthers.


Leafy greens (lettuce, spinach, arugula), cole crops (cabbage, broccoli, cauliflower, kale), root crops (carrots, beets, radishes, onions), legumes (peas, beans) and tuber crops (potatoes) do not require bees to produce an edible harvest.

The role of pollinators in growing fruit

Bee pollination is important for growing tree fruits and small fruits. Many tree fruits such as apples and pears are self-incompatible (Table 1). This means two separate cultivars must be planted to produce fruit. For example, a ‘Honeycrisp’ apple blossom will not set fruit if a bee deposits pollen from a second ‘Honeycrisp’ apple tree. Instead, the pollen must come from a cultivar that is genetically different and has an overlapping bloom time.

Fruits such as sour cherries are self-compatible and can set fruit in the absence of a second cultivar (Table 2). However, self-compatibility still requires bees to transfer pollen within the flower or between flowers for full pollination. The number of cherries on a tree is directly related to the number of bee visits.


Raspberries are another example of a self-compatible fruit that relies on bees for full pollination (Table 2). The average raspberry flower contains 100 to 125 pistils. To produce a normal berry that does not crumble, at least 75 to 85 of the pistils must be pollinated.

Best management practices to attract and protect pollinators

  • Plant native and other well-adapted flowering plants for season-long bloom in or near the garden.
  • Create nesting habitat for ground- and cavity-nesting bees.
  • Do not spray insecticides or fungicides on flowering plants or fruit trees just before or during bloom.
  • If pesticide applications are necessary, choose a product with the least toxicity to bees.

Resources

For more information on a wide variety of Smart Gardening topics, visit www.migarden.msu.edu or call MSU’s Lawn and Garden hotline at 1-888-678-3464.


Download a printable PDF: Smart Gardening: Pollination in vegetable gardens and backyard fruit


This work is supported by the Crop Protection and Pest Management Program 2017-70006-27175 from the USDA National Institute of Food and Agriculture. Any opinions, findings, conclusions or recommendations expressed in this publication are those of the author(s) and do not necessarily reflect the view of the U.S. Department of Agriculture.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

9 Summer Heat Safety Tips for Seniors

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


There’s no reason you can’t get outdoors and enjoy the summer sun as a senior, but it’s also important that you take some precautions against the heat. Your body struggles to regulate internal temperatures as you age, making seniors one of the groups most likely to be affected by the heat and fall victim to dangerous health conditions like heat stroke.


In order to combat the dangers of overheating, sunburns, heat exhaustion, and heat stroke, you need to be prepared. Here are 9 summer heat tips for seniors to stay safe while enjoying everything the Midwest summer season has to offer.

1. Stay Hydrated!

The simplest tip for maintaining a healthy internal body temperature and avoiding heat illnesses is also the one that is often the first forgotten. Staying hydrated is the best way to avoid heat exhaustion and heat stroke, and it doesn’t take much effort.


A helpful tip is to keep water easily accessible, so you don’t forget to drink it during the day. Keeping reusable water bottles in the fridge or by the door can remind you to grab one before you leave the house to have with you in the summer heat. Staying hydrated is important all year-round, so it’s a great habit to start!

2. Eat the Right Foods!

Heavy meals and hot foods can increase your internal body temperature and actually make you more likely to overheat. Instead, having light, fresh, and energizing foods that increase your energy levels can keep your internal body temperature at a healthy level during the summer. In addition, foods like fruits and vegetables have a high water content and can help you stay hydrated in addition to drinking water.

3. Dress Appropriately!

Don’t wear heavy layers during the summer—even if you are prone to getting cold. Your internal body temperature can quickly rise if you are dressed too warm. Instead, try clothing like:

  • Lightweight shirts and pants
  • Breathable fabrics
  • Light-colored clothing
  • Hats 

4. Wear Sunscreen!

Avoid sunburn and painful blisters by protecting your skin. Sunscreen should be applied liberally and often during summer days when you are outdoors. Even if the day is overcast, the UV rays of the sun can still give you sunburn. Use an SPF of at least 30, remember to cover areas that are often forgotten like:

  • The top of your head
  • Ears
  • Knees
  • Exposed parts of your feet and ankles
  • Neck and chest

5. Check the Weather!

Don’t let a heat wave catch you by surprise! Keeping a close eye on the weather predictions and the heat index can help prepare for the day ahead. Be aware of humidity as well—especially in the Midwest. Humidity can make a temperate day feel much hotter, so be ready. The heat index includes humidity in its calculation, so it’s a great resource to have on hand.

6. Don’t Overexert Yourself!

Using too much energy can result in your body becoming dehydrated much quicker than usual, which can lead to heat stroke or collapse. Your energy levels also drop as you age, making this dehydration process happen faster. There are plenty of great ways to get outdoors that don’t require you to put too much energy into your activities.

7. Stay Indoors!

An easy way to avoid the heat is to just stay inside. On particularly hot days, plan to stay indoors—whether in your own home or at a place like a shopping center or movie theater. Indoor activities and alternative exercises can help you stay fit and active without having to brave the hot sun and risk your health.

8. Find Air-Conditioned Areas!

There’s never a better time to invest in an air conditioner than when you become a senior. Having a source of cold air can be a major help during heat waves, as it can help you lower your body temperature quickly. If you plan on going outside, having a plan in place to stop at air-conditioned stores or cafes throughout the day can be another way to avoid too much heat exposure.

9. Be on the Lookout for Warning Signs!

Knowing what the signs of heat exhaustion and heat stroke are can be the difference between avoiding sickness or becoming a victim.


The major signs of oncoming heat exhaustion include:

  • Excessive sweating
  • Dizziness
  • Weakness
  • Headache
  • Tiredness
  • Muscle cramps
  • Nausea
  • Fainting

If you feel any of these signs coming on, immediately cool yourself off with fans, air conditioning, a cold bath, and plenty of cool drinks and water. This will help bring your internal body temperature down and avoid the more serious heat illness, heat stroke. If you feel these signs progressing, get out of the sun immediately and call 911. Heat stroke can lead to seizures and/or a coma if not dealt with.


Avoid these serious symptoms of heat exhaustion and stroke by taking the heat and hot temperatures of summer seriously, especially as a senior. By following these tips and monitoring your internal body temperature, you can enjoy everything summer has to offer in healthy moderation.


Reprinted with permission from Vista Springs Assisted Living.


More than a fancy handstand

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Research suggests yoga may impart a multitude of health benefits, including reduced blood pressure and lower stress levels. (Courtesy Spectrum Health Beat)

By American Heart Association, HealthDay


For years, aerobic exercise has been touted for its numerous health benefits, including improved cardiovascular health, better mood, increased energy and stronger bones and muscles.


But there’s another form of physical activity that’s grabbing headlines—yoga.


Some studies suggest the mind-body practice may be good for heart health, from reducing blood pressure and cholesterol to lowering stress and body mass index.


While yoga often is associated with images of limber practitioners, it is more than just stretching and handstands.


Originated in India, yoga includes physical poses (asana), breathwork (pranayama) and meditation. There are many yoga styles, including Hatha, Iyengar, restorative and hot yoga, each with a specific emphasis such as alignment or relaxation.


Recently, more Americans are stepping onto the mat.


According to the Centers for Disease Control and Prevention, 14.3 percent of U.S. adults—or 35.2 million—practiced yoga in 2017, up from 9.5 percent in 2012.


Many take up the practice as a holistic approach to health and wellness and for its stress-busting effect.


“There’s a huge body of literature that says psychosocial stressors such as work and marital stress, as well as anxiety and depression, are associated with increased risk for cardiovascular disease,” said Dr. Puja Mehta, an assistant professor of medicine in the division of cardiology at Emory University School of Medicine in Atlanta.


“With chronic stress, the sympathetic nervous system is in overdrive,” which can lead to inflammation and increased blood pressure, Mehta said.


Yoga may help put the brakes on the body’s stress response by activating the parasympathetic nervous system, or the “rest and digest” system, through deep breathing and relaxation, Mehta said.


Cultivating mindfulness also may encourage participants to engage in other habits that boost cardiovascular health by promoting self-awareness and self-care behaviors.


“(This) can have a profound effect on supporting the engagement of healthy behaviors of diet and physical activity,” said Dr. Gloria Yeh, associate professor of medicine at Harvard Medical School and director of mind-body research at Beth Israel Deaconess Medical Center in Boston.


Research also shows yoga may lower cardiovascular risk factors.


Yeh coauthored a 2014 review of clinical research published in the European Journal of Preventive Cardiology that found yoga had a significant impact on cardiometabolic risk factors compared to doing no exercise at all.


For example, yoga decreased total cholesterol by 18.48 mg/dl and triglycerides by 25.89 mg/dl more than the change seen in the control group. Blood pressure improved too. Systolic and diastolic blood pressure decreased 5.21 mmHg and 4.98 mmHg, respectively.


The benefits also extend to people with heart disease.


Among people with paroxysmal atrial fibrillation, in which symptoms come and go, doing 12 weeks of yoga combined with deep breathing resulted in a lower heart rate, lower blood pressure and higher mental health scores compared to those who didn’t do yoga, according to a 2016 study published in the European Journal of Cardiovascular Nursing.


Mehta said although these and other scientific studies show promising results, there are some limitations, such as a small number of participants.


In addition, because yoga encompasses a variety of elements, there isn’t a standard dose of yoga, which makes comparisons across studies difficult, she said.


Both Yeh and Mehta said more research is needed, including more randomized clinical trials and a better understanding of the exact mechanism behind yoga’s cardiovascular benefits.


“We need to better understand for whom yoga may be more beneficial and how,” Yeh said. “Because yoga is so heterogeneous with many different styles and emphases, we’d like to be able to match the right exercises with the right people at the right time. We need to understand how best to integrate yoga with other lifestyle measures.”


And the biggest research question remains, Mehta said: “Are you going to live longer and not have cardiovascular events like heart attack or stroke?”


For older adults and people new to yoga, Mehta recommends looking for gentle, restorative or chair-based classes.


People with heart disease or high blood pressure may need to modify some poses and avoid postures that place the head below the heart, she said. Experts also suggest pregnant women in particular steer clear of “hot yoga,” or yoga classes that take place in a heated room, because of the risk of overheating and dehydration.


The bottom line, Yeh said, is that yoga is exercise and “any exercise is better than no exercise, so the activity that someone will do—and enjoy doing—will be the one that provides the most benefit.”


Reprinted with permission from Spectrum Health Beat.

6 ways for older adults to manage seasonal allergies

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


Spring in the Midwest, with its growing greenery and flowers, is like a breath of fresh air after a long winter. Unfortunately for some, however, new growth means that the air is also full of pollen, setting off allergies in residents young and old. Whether you’ve suffered spring allergies your whole life, or if your symptoms have worsened as you got older, hafever can be serious for seniors. Here are 6 tips to manage your allergies when there’s pollen in the air.

1. Learn allergy symptoms

As we age, our immune systems tend to get weaker. For some people, this means that their allergy symptoms actually improve or disappear, as their bodies stop recognizing the pollen that enters their systems as a threat. For others, their allergy symptoms can remain unchanged or even worsen.


Learning what seasonal allergy symptoms look like is critical to managing them for yourself or for your loved ones. The main symptoms are:

  • Runny nose
  • Watery or itchy eyes
  • Sneezing
  • Coughing
  • Dark circles under the eyes

These symptoms may seem harmless enough, but they can cause extreme discomfort and complicate treatment of other conditions. Seniors living with dementia may be unable to communicate their discomfort, so you should always know the signs.

2. Avoid high pollen days

The amount of pollen in the air can vary from day to day, or even hour to hour, so plan your time outdoors to avoid especially high pollen counts. Many weather services report on the pollen count during the weather forecast in spring, and if it’s not broadcast, you can always find it online.


If you’re not near a television, computer, or smartphone, there are some basic guidelines for how high the pollen count will be: stay inside if the weather is warm and dry, or dry and windy. Pollen count is usually highest from 5am to 10am every day, then falls as the day goes on. The best time for people with spring allergies to be outside is after a heavy rainfall, when pollen is stuck to the ground by moisture. By staying indoors and minimizing your exposure to pollen, you can keep your symptoms manageable.

3. Wear the right clothes when you’re outside

Sometimes, staying inside is a tall order when the weather is beautiful, and getting fresh air, sun, and exercise is a good idea for people of all ages. When you do go outside, be sure you’re wearing clothing that can help you keep the pollen at bay. Sunglasses are a must to prevent pollen from getting in your eyes and irritating them. A hat, headscarf, or bandana keeps irritants out of your hair that can fall into your eyes and nose later, and long sleeves and pants allow for easy cleaning when you return indoors.


Even with proper attire, avoiding the outdoors during times when pollen levels are high is always going to be more effective than covering up, but if you can’t plan around it, be sure you’re protecting yourself when you go outside.

4. Keep your house pollen-free

It’s close to impossible to keep all allergens out of your home, especially if you’re always coming and going, but there are several strategies to keep your house as pollen-free as possible.


First, avoid opening windows, even though it may be tempting. If you get too warm, use fans or ideally, your air conditioner, as it can help remove pollen that may have gotten into your home. Second, wash your hands and shower often, especially when you come inside after being exposed to high pollen levels. Pollen on your skin and hair can easily fall off and circulate throughout your house. Third, after being outdoors, change your clothes immediately and put the clothes that have been exposed to pollen in the washing machine. This isolates all irritants, and the wash cycle will get rid of them so your clothes are ready for their next wear.

5. Eat immune-boosting foods

Foods that boost your immune system can help you manage your seasonal allergy symptoms, but none have been proven as a tried-and-true treatment for allergies. Try some of these foods in your springtime diet and see what works for you:

  • Apples:
    • Apples, as well as berries, garlic, onions, cabbage, and cauliflower contain quercetin, a bioflavonoid that can help prevent your body’s immune cells from releasing histamines, which causes allergy symptoms.
  • Strawberries:
    • The Vitamin C combined with the quercetin in strawberries make these sweet fruits a powerful immune booster that also suppress histamines.
  • Fatty Fish:
    • Omega-3 fatty acids are a great way to reduce inflammation, and therefore help keep allergic reactions from causing too much damage. Fatty fish such as salmon, tuna, trout, and mackerel are delicious sources of omega-3, which is also great for heart health and memory.
  • Yogurt:
    • Probiotics, such as the live bacteria found in yogurt, kefir, and fermented vegetables like sauerkraut and kimchi, are healthy for your digestive system and your immune system. Use caution, however, as dairy and the natural histamines in fermented foods could actually make your symptoms worse.

6. Talk to your doctor

As with all conditions, from allergies to illnesses, you should always consult your primary care doctor or another healthcare professional about the best approach to handling your health. The treatment most commonly used to treat allergies, antihistamines, are not recommended for seniors as they can interfere with other medications or have more severe side effects than in younger adults. A doctor will be able to determine the best way to manage or treat your allergy symptoms.


Suffering from seasonal allergies can put a rain cloud over the nice spring weather, but by knowing how to manage your symptoms, you can still make the most of the season. And if getting outside does more harm than good during spring? Don’t worry, summer promises better weather and lower pollen counts.


Reprinted with permission from Vista Springs Assisted Living.


‘SEEDS’ require water

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Courtesy Spectrum Health Beat

By Diana Bitner, MD, Spectrum Health Beat


Water is a critical component of our body’s structure and all its functions.


It makes up approximately 55 percent of the female body.


Key organs—muscles, heart, brain and lungs—are made up of more than 75 percent water.


So what happens when we get busy and don’t take the time to hydrate?


If we leave water out of our daily habits, the results can be subtle but significant. Hypo-hydration can take its toll in ways that affect our normal daily function.


A patient I’ll call Sally is a prime example of what can happen when we don’t hydrate enough.


When she came to see me in the Spectrum Health Midlife and Menopause Health Clinic, she wondered if she was going into menopause because she felt so terrible. She had attended one of my talks and remembered me mentioning the symptoms of menopause—fatigue, hot flashes and irritability.


She had been experiencing all these symptoms, as well as suffering headaches and feeling short-tempered with her husband and kids. Her periods were also irregular, but not entirely indicative of menopause.


After gathering Sally’s information, I had a very good idea what was going on with her.

Dried out

As Sally talked, I noticed her skin and hair were dry. She looked tired and quite thin.


To confirm my suspicions, I started by asking Sally if she practiced her SEEDS (Seven Essential Elements of Daily Success) every day, especially the first one—drinking plenty of water.


Sally said she drank only about one or two 8-ounce bottles of water most days, but she hoped her five cups of coffee and nightly glass of wine would make up the difference. Wrong!


Unfortunately, Sally wasn’t doing very well on the rest of her SEEDS either. She only slept about five hours a night. She didn’t eat balanced meals. She rarely exercised because she was too tired. She barely practiced any meditation or gratitude.


Instead, she found herself rushing to the next event or handling another emergency at work or at home.


When we finished discussing the SEEDS, I told Sally her symptoms were not the result of menopause or her hormones.


She asked why I focused on water and diet. I explained how body function depends on water, especially for cooling and energy. When the body is dehydrated, the muscles can get hotter more quickly, causing them to get tight like beef jerky.


Without adequate water, women can experience hot flashes, muscle spasms and fatigue.


Dehydration can also cause constipation, because the colon removes all the water from the bowel movement to keep enough for survival, causing the bowel movement to be dry and slow-moving.


Why was Sally’s skin so dry? Without adequate water, skin dries up like a sad houseplant. It can look old and tired before its time.


I asked her to think about the water-coffee balance. Her body requires about 80 ounces of water per day. Because coffee and alcohol are dehydrating, she needed to drink an additional glass of water for each cup of coffee or glass of alcohol she consumed, just to stay in balance.


Sally began to realize that her inadequate water intake, combined with her diet poor in complex carbs and protein, had been contributing to her poor energy, bad mood and lack of motivation to exercise or play with her kids.

Lots of libation

Sally’s story is similar to those of many women who come to see me.


She got out of the habit of self-care and thought she did a better job by focusing first on work and others. Wrong again!


Unfortunately, the result is just the opposite of what she strove for. Everyone, including herself, ended up worse off because she neglected herself.


All women, including Sally, must include themselves on their list of people to take care of.


We used the list of SEEDS to make a plan to get Sally back on the road to feeling healthy again.


She agreed to drink two glasses of water before she left the house in the morning (and before her first coffee), another one in the car, one in her office with her second cup of coffee and one more before lunch.


She also committed to drinking another glass of water at lunch, one in the afternoon, one in the car on the way home and a glass at dinner. She even agreed to sacrifice her nightly glass of wine and only drink one or two glasses on the weekend—at least until she felt better.


In addition, she said she would start eating at least two small meals of things like Ezekiel Bread with peanut butter, bananas (for potassium) and a salad with a protein for dinner.


These were all small changes, but at least it would be a start.


I suggested waiting until she felt a little better before beginning a strenuous exercise program. Instead, we talked about incorporating yoga and stretches into her daily routine and focusing on getting more sleep and taking walks with her family.


Sally was surprised when I told her it would take her body at least three days to really catch up on hydration, noting that her muscles, skin and hair would take some time to soak it all up.


She was relieved to hear she would not have to urinate so much after three or four days.

Back to basics

When Sally came in for her recheck four weeks later, I almost didn’t recognize her!


She actually laughed at herself for thinking she was in menopause and not realizing how she had let her health go. She came in hoping for a hormone patch or magic pill to make her feel better, but she was pleasantly surprised to discover she simply had to get back to the basics and recognize the power of hydration.


In the past four weeks, Sally drank plenty of water and felt so much better that:

  • She was no longer depending on coffee to give her energy. She still drank coffee but did so just because she enjoyed the taste, instead of using it as a vice.
  • Her muscle cramps were gone.
  • Her mood improved and everyone noticed. She didn’t even miss her nightly wine.
  • Her night sweats had improved to the point she only experienced them the night before her period started.
  • Her hairdresser commented how much better Sally’s hair felt and looked.
  • She began to think about how she could put daily exercise back in her schedule.
  • She began to have more fun with her kids than she had in a long time.

Things are definitely headed in the right direction for Sally and her family—and it all started with going back to the basics!


Reprinted with permission from Spectrum Health Beat.



Independent living: Staying independent in assisted living

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


Moving to an assisted living facility doesn’t mean giving up on the important things in your life and it most certainly doesn’t mean losing your independence. An assisted living community is meant to enhance life and offer residents the chance to relax and enjoy life. But that doesn’t mean you need to give up the things you want to be doing.


Many communities, like Vista Springs, are flexible in how much assistance they offer their residents. With the option to use as much or as little as you need; use the following tips to help maintain your independence after making the move to assisted living.

Get involved in activities

Most facilities offer a wide range of activities both inside the facility and outside meant to engage the residents and bring the community to them. Even if you are leaving a familiar community, you can build a new one within the walls of your new home by simply participating in the activities offered by the facility. From dances and card clubs, to viewing parties and game nights, many facilities offer a full calendar to keep residents busy and engaged.

Get involved in activities outside the facility

Don’t cut yourself off from the community you love when you move to assisted living. Just because there are plenty of activities happening within the facility doesn’t mean you are limited to those. As long as it’s possible, engage in activities put on by the community surrounding the facility. Volunteer at local schools or food banks, join book clubs at local coffee shops or join a walking group. Leaving the facility on a regular basis can help you feel engaged with the community.

Maintain your daily routine

Before moving to your new community, what was your daily routine? Did you take a walk before breakfast and then have coffee while reading the paper? Maintain that routine within your new community. Whether you have a coffee maker in your room or walk down to a cafe or cafeteria, continue to do the things you did before the move.

Visit old stomping grounds

When you’re out in the community getting involved, make sure to stop by the places you enjoy visiting. If you’re in a new neighborhood, make plans to visit familiar places once a week or once a month. Organize transportation through your facility, ask a family member, or drive yourself if you’ve brought your car. Don’t cut off your old life simply because you’ve started a new one.

Exercise

Maintaining independence means maintaining your physical health. Avoiding injuries that mean confinement or assistance to get around will help guarantee that you can do the things you love to do. To avoid those injuries, be sure you are exercising on a regular basis. Many communities offer exercise programs to assist in this but if you feel you need more, build a routine on your own. Walk, do yoga, even get out to a gym, gather friends who want to do the same things, just get out and move.

Stay organized

Of course many facilities will maintain a schedule for residents to keep them on top of their everyday activities, but maintaining your own can add an extra level of independence. Keep a calendar, date book, and set up the meetings and activities that are important to you.


No matter where you choose to spend your retirement years, maintain the lifestyle you want to lead by choosing a community that fits with your life.


Reprinted with permission from Vista Springs Assisted Living.


All fruit and vegetables are not created equal when it comes to proper storage conditions

3-bottom, Food, How-To's
Physiologically immature (top) and mature (bottom) pears. Courtesy Michigan State University Extension

By Ronald Goldy, Michigan State University Extension


“A little knowledge goes a long way” is a common saying. According to University of Vermont’s Meredith Niles, the average person in the U.S. wastes approximately a pound of food a day. That is roughly 1,150 pounds a year for an average U.S. family. This is food purchased and brought home that you were not able to eat before it spoiled. Therefore, if knowing more about proper storage of fresh produce reduces any of this loss, it is worth gaining that knowledge.


The first thing to know is that not all produce like to be stored at the same temperature. Each produce item has an ideal temperature or temperature range that is best for maintaining quality. Higher temperatures cause them to mature or spoil quicker. Lower temperatures will cause “chilling injury,” and if low enough (below 32 degrees Fahrenheit) they may freeze. For some produce, chilling injury can happen at what might be considered not that cold. Chilling injury shows itself as off color (bananas skin turns brown), or the flavor goes bland (tomatoes). Items that have frozen will look like they have been cooked and will have what is called a “water soaked” appearance.


Table 1 shows common storage conditions required for common fruit and vegetables. Most in-home refrigerators are set at 35 to 40 F, a range covering most of what is on the list, but some things do best at higher temperatures. As shown in Table 1, tomatoes, potatoes, bananas, squash, pumpkins, etc. store longer at temperatures above 50 F. Some high-end refrigerators now have a special compartment for storage of these higher temperature items.


Fruit and vegetables are categorized as climacteric or non-climacteric. Climacteric fruit reach a certain developmental stage and once attaining that stage, continue to develop to full physiological maturity, even when removed from the plant. Climacteric fruit such as peaches, plums, cantaloupe, bananas, pears and tomatoes continue to gain flavor and get sweeter by changing starch into sugar. Many also go from firm to soft and juicy (peach and plum), or at least softer (avocado and cantaloupe). They are also sensitive to ethylene gas, which they self-generate, further aiding the ripening process.


Climacteric fruit can be left at room temperature until consumed or mature and then refrigerated. Since many climacteric fruit soften as they ripen, to minimize bruising during shipment and extend shelf life, they are harvested firm and physiologically immature. If not left to fully mature, this results in crunchy peaches, nectarines and plums; green, starchy bananas; and bland tasting cantaloupe. Many consumers are used to this condition and taste and think that is the way it is supposed to be. However, if left at room temperature for a few days, the fruit would develop more flavor and sweetness. Peaches, nectarines and plums reach optimum flavor when soft and juicy, bananas reach optimum when they are yellow and have brown speckling on the skin and cantaloupe when the fruit is somewhat soft.


Non-climacteric fruit are fruit that need to stay on the plant to reach full physiological maturity. Once removed, they will not continue to mature, gain flavor or sugar. Their highest eating quality is at harvest. Some examples of non-climacteric fruits, as shown in Table 2, are cherries, grapes, oranges and raspberries. For food safety, it is important that once all whole fruits and vegetables are cut-up, they need to be eaten or refrigerated within 2 hours.  

Physiologically immature (top) and mature (bottom) bananas. Courtesy Michigan State University Extension

Table 2 is a list of common climacteric and non-climacteric fruit. All climacteric fruit in Table 2 are labeled as ethylene sensitive in Table 1. Table 1 also has some fruit and non-fruit items as ethylene sensitive. As a gas, ethylene is hard to contain and many things respond in negative ways if stored with ethylene generating fruit. Cabbage and Brussels sprouts will turn yellow or crack and start to grow, carrots develop a bitter flavor due to ethylene-induced isocoumarin production and cucumbers deteriorate quicker. Other ethylene-sensitive items respond in different ways.


Knowing how to properly handle and store produce can make for a more nutritious and tasteful experience as well as decreasing your food waste and making your produce dollars go farther.


Go here for the Storage Conditions Tables.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).


Sodium stealth bombs

3-bottom, Citizen Journalism, Community Health, Food, Health, How-To's, Senior Living, , , ,

Simple table salt ought not trouble you at mealtime. The real concern is how much salt went into processing and preparing the meal itself. (Courtesy Spectrum Health Beat)

By Sarah Mahoney, Spectrum Health Beat


Quick, name a food that contains too much salt.


If you’re like most people, you won’t have any trouble identifying the usual suspects. (French fries, chips and pretzels—we’re looking at you.)


The leading sources of excess sodium in the average American diet are less obvious.


Packaged foods such as bread, desserts and even canned vegetables—vegetables, for Pete’s sake!—can be prepared with alarmingly high salt levels.


That should be a cause for universal concern.


While there’s been some debate about precise levels, current guidelines call for an intake of 2,300 milligrams of sodium a day.

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The American Heart Association goes even further, recommending all American adults try to limit themselves to 1,500 milligrams per day. This is also the level recommended for people with high blood pressure and heart disease.


African Americans are also advised to stick to the lower level.


The reality? The average American eats well over twice that amount, or about 3,400 milligrams a day, and sometimes more.


“Most people don’t realize that the problem isn’t using their salt shaker, but all the foods they eat with those hidden sources,” said Caren Dobreff, RD, projects dietitian at Spectrum Health.


Such as? “Toast and cereal,” Dobreff said. “Because sodium is widely used for flavor, as a leavening agent (think baking soda), as a preservative, it turns up in places you don’t expect.” Portion sizes can add to the confusion since few people limit themselves to a single slice of bread or a half cup of cereal.


The immediate impact of too much salt can be a bloated feeling due to water retention.


“Water retention can make your socks or shoes or waistband feel snug,” Dobreff said.


Over time, too much sodium may increase the risk of high blood pressure, stroke and heart failure, as well as osteoporosis, stomach cancer, kidney disease and headaches.


The best defense: Tune up your sodium radar.


Restaurant foods contribute to about a quarter of the typical American’s dietary sodium. Meals prepared at home account for another 10 percent. Surprisingly, less than 5 percent of dietary salt is added at the table.


This means the worst offenders—about 65 percent, reports the American Heart Association—are foods we buy at the store.

Here’s how to protect yourself from sneaky salt attacks:

Read the label

Manufacturers of packaged foods must list nutritional information on the label. This includes listing sodium content.


The fine print will help you discover, for example, that 3 ounces of deli meat such as ham or turkey can contain up to 1,050 milligrams of sodium. A cup of chicken noodle soup packs 940 milligrams, a slice of American cheese has 460 milligrams and a piece of bread has 230 milligrams. That’s pretty salty.


Check chicken labels, too, especially if the package notes, “Contains broth.” Meat processors often plump the chicken by injecting it with sodium, improving moisture retention. This enhanced chicken can increase sodium content as much as 440 milligrams.


Most red meat cuts have 100 milligrams or less, but processed meat—think cold cuts, sausages and hot dogs—can have hundreds of milligrams of added salt.

Research your restaurant favorites

While it’s harder to learn what’s in your favorite restaurant foods, most national chains have nutrition details on their websites.


A little digging before you get there will help you discover that a slice of pizza at your local shop may well have 760 milligrams of sodium, while a cheeseburger has a whopping 1,690 milligrams. At some fast food joints, just 3 ounces of breaded chicken strips contain 900 milligrams of sodium.


And don’t be fooled when restaurants label something low- or reduced-sodium. Reduced-sodium soy sauce, for example, can still have as much as 500 milligrams per serving.

Cook from scratch

Cooking from scratch offers the most control over how much salt winds up on your plate. A tomato, for example, contains a mere 6 milligrams of sodium. But half a cup of canned low-sodium diced tomatoes has already more than tripled to 20 milligrams.


A helping of regular canned tomatoes is 10 times saltier, at 220 milligrams.


“Look for ways to create flavor explosions,” Dobreff said. She recommends high-impact seasoning like citrus, vinegar, herbs and spices, such as cumin and chili powder.

Don’t get duped

As appealing as some popular gourmet salts sound—pink Himalayan, Hawaiian black lava, grey sea salt, kosher salt and even dusting salt—they’re still just sodium chloride.


“Some people like to experiment with them for flavor and some are prepared more naturally,” Dobreff said. “But the sodium is roughly the same.”

Plan a counterattack

When you’ve got a major salt craving, play nutritional offense. Keep whole fresh fruits and vegetables and unsalted roasted nuts and seeds on hand. We tend to snack on what we can see and what our arms can reach.


“Buy a lower-sodium type of pretzels or chips, for example, and count out the amount of a single serving,” Dobreff said. “Then enjoy them. But be careful to balance them out with foods that day that are high in potassium, such as bananas, citrus fruits, papayas, avocados or potatoes.”


Reprinted with permission from Spectrum Health Beat.