SELF-CARE CORNER
Know the difference
You’re feeling pretty lousy. You’ve got sniffles, sneezing, and a sore throat. Is it COVID-19, a cold, flu, or allergies? It can be hard to tell them apart because they share so many symptoms. But understanding the differences will help you choose the best treatment.
© American Institute for Preventive Medicine
HEALTHY EATING
Who says creamy soup has to be unhealthy? This recipe uses the bounty of fall without lots of calories from too much fat or added sugar. It can be prepped in 10 minutes, with just 20 minutes of cooking time.
Ingredients
* 2 boxes (16 oz each) frozen pureed winter (butternut) squash
* 2 medium apples (try Golden Delicious or Gala)
* 1 tablespoon olive oil
* ½ teaspoon pumpkin pie spice
* 2 cans (12 oz each) fat-free evaporated milk
* ¼ teaspoon salt
* ⅛ teaspoon ground black pepper
Directions
1. Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5-10 minutes, until mostly thawed.
2. Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup.
3. Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes.
4. Stir in thawed squash and pumpkin pie spice.
5. Add the evaporated milk about ½ cup at a time, stirring after each addition.
6. Season with salt and pepper.
7. Cook and stir over medium heat just until soup is about to boil.
8. Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice or a few pumpkin seeds, if desired.
Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5-10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.
Nutrition Facts: 4 servings. Calories 334; Total fat 4 g; Saturated fat 1 g; Sodium 370 mg; Total fiber 5 g; Protein 18 g; Carbohydrates 62 g
Source: National Heart, Lung, and Blood Institute
© American Institute for Preventive Medicine
MEDICAL NEWS
Cystic fibrosis (CF) is an inherited disease that affects 70,000 people worldwide. People who have CF have a gene mutation. This gene mutation causes mucus in the body to become thick and sticky.
With CF, thick mucus in the lungs can cause infections and make it hard to breathe. The pancreas, which helps digest food, becomes clogged. Then the body can’t absorb nutrients from food. This can cause malnutrition and poor growth. CF affects other organs, too.
CF and genetics
People with CF have two copies of the CF gene. They get one copy from each parent. Both parents must have at least one copy of the CF gene.
People with only one copy of the CF gene are called carriers. They don’t have the disease and may not know that they have the CF gene. Each time two CF carriers have a child, the chances are:
* 25 percent (1 in 4) the child will have CF
* 50 percent (1 in 2) the child will be a carrier but will not have CF
* 25 percent (1 in 4) the child will not be a carrier and will not have CF
People with CF can also pass copies of their CF genes to their children. If someone with CF and a CF carrier have a child together, the chances are:
* 50 percent (1 in 2) the child will be a carrier but will not have CF
* 50 percent (1 in 2) the child will have CF
Getting tested for the CF gene
People who are considering pregnancy may wish to get a CF genetic test. This tells you if you have CF or if you could be a carrier. This test looks for the most common CF genes, but it doesn’t test for all of them. If you’re not sure if you need the test, ask your doctor. The decision to get CF testing is a personal one and is different for everyone.
Longer lives for CF
There is no cure for CF. But with proper medical care, people with CF are living longer than ever before. Today, more than half of people who live with CF are over age 18.
Sources: Cystic Fibrosis Foundation, National Institutes of Health
© American Institute for Preventive Medicine
WORK LIFE
Everyone’s personality has its own quirks and idiosyncrasies. In the workplace, you may have to deal with many different personalities, each with a unique set of positives and negatives. Learning how to get along with a variety of people will make you a better co-worker and employee.
When you tap into people’s strengths and work productively together, you contribute to a work environment where everyone can thrive.
Acknowledge their contributions
It can be easy to identify the frustrating parts of someone’s personality. But, everyone brings something to the table. If you focus on what everyone contributes, it can change your whole perspective.
Get in the habit of noticing what others do well or correctly. Say thank you, or send an email letting them know you appreciate them.
Pick your battles
Sometimes people just rub each other the wrong way. It’s a normal and unavoidable part of life. At work, it’s often better to let things go instead of getting upset over every irritation. There will be times when conflict is unavoidable. So, save your energy for when it really matters.
Ask questions
Take the time to get to know and understand the people you work with. Find out how they work best so you can develop strategies for interacting with them. For example, if you know a co-worker is slow responding to email, choose another form of communication. Building on each others’ strengths will decrease everyone’s frustration and stress.
© American Institute for Preventive Medicine
FINANCIAL HEALTH
A healthy debt-to-income ratio is an indicator of financial stability. Just as the term implies, this ratio compares the amount of money you pay toward debt against your income.
A stable debt-to-income ratio is anything 43% and lower. Someone with a higher percentage may struggle to make ends meet and keep up with their payments.
When applying for a mortgage, lenders will use this number as a determining factor, so it’s essential to know where you stand. In most cases, you must have a debt-to-income ratio under 43% to get a qualified mortgage when buying a home.
Calculate debt-to-income ratio
The equation looks like this: Total monthly debt payments ÷ monthly gross income (before taxes) = debt-to-income ratio
Here’s an example: Let’s say you make $6000 each month before taxes, and you have an $1800 mortgage, $300 car payment, $150 student loans, and $50 credit card payment.
($1800 + $300 + $150 + $50) ÷ $6000 = debt-to-income ratio
$2300 ÷ $6000 = 0.38
Your debt to income ratio is 38%.
Bills as debt
* Monthly rent or house payment
* Auto, student, or other monthly loan payments
* Monthly alimony or child support
* Monthly credit card payment
* Any other debt
© American Institute for Preventive Medicine
BE FIT
If you play sports, shoes are important. Wearing the wrong shoes can sideline you with foot injuries and pain. Follow these guidelines to keep feet happy.
Basketball, tennis and volleyball shoes should have:
* A thick, stiff sole that absorbs impact
* High ankle construction for quick changes in direction
* Lighter weight with a sole designed for quick starts and stops
Soccer shoes should have:
* A good quality footbed to support your arch type
* The correct stud type for the ground you play on: soft, hard, firm or turf
* Molded rubber cleats
Football and lacrosse shoes should have:
* High ankle support, especially for linemen and players who move side to side
* Good traction on a grassy field in wet and dry conditions
* Proper fit – don’t use hand-me-downs
Baseball and softball shoes should have:
* Support to prevent arch pain
* No metal baseball spikes for athletes younger than 13
* Multi-cleats for children ages 11-15
Running shoes should have:
* Good shock absorption for high-impact forward motion (not side motion)
* The right arch type for you (high, medium, low)
Source: American Podiatric Medical Association
© American Institute for Preventive Medicine
SELF-CARE CORNER
If you or a family member sleepwalks, you may know the signs well. It often involves doing some of the following during sleep:
* Sitting up
* Walking around
* Talking
* Getting food or eating
When a person is sleepwalking, it can be confusing or even frightening for others in the house. They look like they’re awake. They may say or do things that don’t make sense. But the person won’t remember saying or doing anything when they wake up.
Sleepwalking happens during deep sleep. This is often early in the night. It can happen to children and adults.
Is it dangerous?
Many people feel alarmed when a family member starts sleepwalking. Sleepwalking itself isn’t usually dangerous. The best thing to do is to make sure the sleepwalker can’t get hurt. Here’s how to do it:
* Keep the home – and especially their room – picked up. Make sure things like electrical cords are out of the way. Have children pick up their toys, books or other objects.
* Keep exterior doors locked. If you can, use extra locks that are difficult to open, such as a chain lock or a dead bolt.
* Close and lock all windows at night.
* Never yell at or shake someone who is sleepwalking. Instead, guide them safely back to their bed.
* Consider putting a gate across stairways. Use gates that are designed for this purpose.
How to avoid it
Some people may be more prone to sleepwalking. However, there are ways to lower the chances of it happening. They include:
* Don’t drink alcohol.
* If you are taking anti-depressant medicine, talk to your doctor about it. Some of these medicines can cause sleep problems. There may be a different medicine that works for you.
* Go to bed at the same time every night.
* Make sleep a priority. Adults should get at least seven hours. Children often need much more than this. Ask a doctor how much sleep you or your child should get.
Seeing a doctor
If sleepwalking happens a lot, talk to a doctor. There is no test for sleepwalking. But your doctor can check for other sleep problems or health conditions that may be causing sleep problems.
Source: American Academy of Family Physicians
© American Institute for Preventive Medicine
FINANCIAL HEALTH
Banks, government and companies will not ask you to pay a bill on the phone. Don’t send money or give out personal information over the phone or by text.
Scammers can put up fake caller ID information. It may look like it’s from someone you know when it’s not. Don’t believe caller ID.
These methods of payment don’t provide fraud protection. Real companies won’t ask you to do this. Know the risks of wiring money and gift cards.
© American Institute for Preventive Medicine
HEALTHY EATING
Eating better for your heart doesn’t have to be complicated. In fact, making some small substitutions in your diet each day can add up to better health. It doesn’t require a big investment of time or money to make these changes:
Instead of: Crackers or chips
Try: Unsalted nuts and seeds
Crackers and chips are processed foods with few vitamins and minerals. They’re often loaded with salt, sugar or excess fat.
Nuts and seeds, on the other hand, contain heart healthy unsaturated fats that can improve blood cholesterol levels. They also contain fiber, which can help lower cholesterol and fight constipation. They’re convenient to take on the go and offer a satisfying crunch.
Instead of: White dinner rolls or pasta
Try: Whole grain breads and pasta
White “refined” breads and pastas have much of the natural nutrients stripped out during processing. They usually have little to no fiber. This means they don’t help you feel full and they can cause a drop in blood sugar a short time after they are eaten.
Instead of white pasta and bread, try a whole grain option. Whole wheat pasta, quinoa and brown rice contain fiber, nutrients and even protein that’s great for your heart. Eating whole grains instead of refined grains may lower the risk of heart attack, stroke and obesity.
Instead of: Cheesy pasta or sandwiches
Try: Avocado sliced or spread
Cheese can be eaten in moderation as part of a healthy diet. But many processed cheeses contain saturated fat, salt and artificial ingredients.
Instead of processed cheese, try creamy avocado. Diced avocado pairs well with cherry tomatoes and herbs as a pasta topping. Try ripe avocado on a sandwich in place of sliced cheese. Avocado contains monounsaturated fats, which are heart health superstars. It also has antioxidants to help fight heart disease.
Instead of: Lunch meat sandwiches
Try: Hummus and vegetable wraps
Most deli meats contain a large amount of salt. A diet high in salt can lead to high blood pressure, which increases the risk of heart disease and stroke. They may also contain saturated fat, which may raise the risk of heart problems.
Skip the meat and try a plant-based sandwich that still offers protein without the extra salt and unhealthy fat. Almond butter and peanut butter taste great on whole grain bread. Hummus offers protein and fiber, and pairs well with vegetables on whole grain wrap bread.
Source: American Heart Association
© American Institute for Preventive Medicine
HEALTHY EATING
Vitamins play a powerful role in supporting the immune system. These three vitamins are some of the best for immune system support:
* Vitamin D: Eat foods like fortified milk, cereal and fatty fish, like salmon. Spend 15 minutes a day in the sun to get a good dose of vitamin D. Or take a daily 1,000-4,000 IU supplement.
* Vitamin C: Eat citrus fruits, tomatoes, potatoes, strawberries, peppers, broccoli, Brussels sprouts and kiwifruit.
* Zinc: Eat red meat, poultry, fortified cereal, whole grains, beans and nuts.
Dietary supplements can also be a good option, but be sure you talk to your doctor first. Dietary supplements can cause undesirable side effects, especially if taken with other medications or if taken in large doses.
© American Institute for Preventive Medicine