HealthyLife Articles

Category: Uncategorized

  • Recipe: Sweet Potato Cheesecake

    HEALTHY EATING

    Sweet potato cheesecake with a couple pieces missing.

    Try this twist on the classic pumpkin pie. The natural sweetness of sweet potatoes means less sugar is needed to enjoy this delicious dessert.

    Ingredients

    1 cup gingersnaps or graham crackers (finely crumbled)

    3 tablespoons butter

    8 ounces cream cheese (light, softened)

    1 cup sweet potatoes (cooked, mashed)

    1/3 cup sugar

    1-1/2 teaspoons pumpkin pie spice

    1 teaspoon grated orange peel

    1 teaspoon vanilla

    5 egg whites

    1 cup milk (evaporated, reduced-fat 2%)

    Directions

    Crust:Combine crumbs and butter. Press mixture into bottom and 1 inch up sides of an 8-inch springform pan. Set aside.

    Filling:

    1.  In a large mixing bowl, beat cream cheese, sweet potatoes, egg whites, sugar, pumpkin pie spice, orange peel, and vanilla until combined. DO NOT OVER BEAT.

    2.  Stir in milk. Carefully pour into prepared pan.

    3.  Bake at 350 degrees for 60-70 minutes until the center appears set.

    4.  Cool on a wire rack for 45 minutes. Cover and chill thoroughly.

    5.  Remove sides of pan.

    6.  Garnish with dessert topping and orange peel.

    Nutrition Information: (14 servings). Per serving: 139 kcals, 6g total fat, 3g saturated fat, 137 mg sodium, 17g carbohydrates, 1 g dietary fiber, 5 g protein.

    Source: U.S. Department of Agriculture

    © American Institute for Preventive Medicine

  • Vegan Diet: Myths & Facts

    HEALTHY EATING

    Stuffed butternut squash with chickpeas, cranberries, quinoa cooked in nutmeg, cloves, cinnamon.

    Vegan diets excludes all animal products, including meat, eggs, milk, cheese, and even honey. A vegan diet CAN be healthy when done right. Let’s take a closer look.

    Myth #1: Vegan diets are short on protein

    Fact: While animal foods contain concentrated protein, many plant foods also contain protein. As long as a variety of plant proteins are eaten at every meal, getting adequate protein is no problem. Vegan sources of protein include:

    *  Beans

    *  Legumes

    *  Nuts

    *  Seeds

    *  Soy products

    *  Whole grains such as quinoa, oatmeal, and millet

    Myth #2: Dairy is needed for strong bones

    Fact: Calcium, vitamin D, vitamin K, and magnesium are all essential nutrients for strong bones. However, dairy is not the only food source. Lots of plants contain those nutrients:

    *  Spinach

    *  Broccoli

    *  Tofu

    *  Edamame

    *  Beans and chickpeas

    *  Chia seeds

    Safe amounts of sunlight provide vitamin D, but supplements of both vitamin D and calcium may be beneficial.

    Myth #3: Vegan diets cause malnutrition

    Fact: Poor nutrition is possible for anyone who doesn’t make wise food choices. Being vegan does require a certain amount of planning to ensure adequate protein, fat, and nutrient intake. But being a healthy vegan is very doable.

    Because it is plant-based, a balanced vegan diet may decrease the risk of some chronic diseases such as:

    *  Heart disease

    *  Diabetes

    *  High blood pressure

    *  Obesity

    Myth #4: Vegan diets aren’t safe for children

    Fact: Kids can be healthy vegans, too. However, due to their unique nutritional needs, it takes extra care and planning to ensure their growing bodies get enough protein, fat, vitamins, and minerals. It’s best to work with a pediatrician to ensure a vegan diet works  for your child.

    Myth #5: Vegan diets are restrictive

    A vegan diet may not be for everyone. But, those who follow this way of eating enjoy a wide variety of delicious plant foods. If you choose to switch to a vegan diet, give yourself plenty of time to adapt to new ways of shopping, cooking, and eating.

    © American Institute for Preventive Medicine

  • Don’t Get Scammed

    FINANCIAL HEALTH

    Money locked in chains.

    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

  • Use Credit Cards Carefully

    Financial Health

    Smart use of credit cards can help you control costs and your credit score.

    Using a credit card is safer than carrying cash, makes it easier to track your expenses, and helps you establish credit. And you need a credit card to make purchases online or by phone. But be careful with credit card use to avoid getting into debt.

    Tips to use credit cards wisely:

    *  Make payments on time to avoid: A late fee; a possible increase in your interest rate; having your credit rating go down. According toCreditCards.com, one payment that’s 30 or more days late could lower your score by 60-100 points.

    *  Keep from opening new credit cards. You may save 10 or more percent on a purchase if you sign up for a credit card, but your credit score could go down 10 points for each new card you open.

    *  Limit the number of credit cards you have. Having too many alerts a lender of how much debt you could accrue. But don’t close unused cards, especially ones you have had a long time. A longer credit history helps you have a higher credit score.

    *  Limit individual store and gas cards. These usually have very high interest rates. Opt for two major credit cards (American Express, Discover, Master Card, or VISA). Look for ones with low interest rates and that best meet your needs.

    *  Control credit card use. To avoid interest, only charge what you can pay in full when you get the bill.

    *  To limit interest costs, make more than the minimum payment. Your credit card statements show you how long it will take to pay off your balances if you make only the minimum payments. Aim to keep the balance to less than 25 percent of the total amount you can charge.

    *  Have one or more regular bills billed directly to a credit card. Examples are your monthly electric, gas, and/or cable bill or your mail order prescriptions.

    *  Do not use credit cards for cash advances. You pay a fee for the service and interest rates are very high (often 25 percent or higher).

    *  Read the fine print. Zero-percent interest for balance transfers and purchases can save you money. But you need to pay off the entire balance on the total amount financed by the due date, such as after 6 to 18 months. If not, you may be charged interest on the amount from the original purchase date – not just on the remaining balance. Check for balance transfer fees, too.

    *  Once a year, check your credit score for accuracy. This is a free service from each of the three nationwide credit bureaus – Equifax, Experian and TransUnion. Do this online athttps://annualcreditreport.comor by phone at 1-877-322-8228.

    Credit Scores

    The most common credit score (FICO) range is from 300-850 (the higher the better). Lenders use your payment history on your debts and bills as one of the biggest factors in your credit report and credit score. You are more likely to get lower interest rates and fees for loans, as well as credit cards if you maintain a good credit score – about 700 is good; above 750 is excellent. Lenders consider you a credit risk if your score is below 600.

    Action Step

    If you are an impulse buyer, leave your credit cards at home when you shop. If you are easily tempted to buy items online or while watching shopping channels, switch to a non-shopping website or  TV show, or to a DVD.

    Ways to Well-Being. Published by the American Institute for Preventive Medicine.

    © American Institute for Preventive Medicine

  • Cataracts Can Be Treated

    MEDICAL NEWS

    Elderly women getting her eyes checked by a doctor.

    The eye has a clear lens inside that allows you to focus on things. But, as we get older, the lens may not be clear anymore. Proteins inside the lens stick together, causing a cloudy spot. This is a cataract.

    Cataracts are common. More than half of people age 80 and over have cataracts or had cataract surgery.

    What causes cataracts?

    Cataracts cannot always be prevented. Many people get them simply from getting older. This is because proteins in the eye’s lens start to break down with time.

    But there are some things you can do to reduce your risk of getting cataracts:

    *  Get regular eye exams.

    *  Don’t smoke – or quit if you do smoke.

    *  Limit or avoid alcohol.

    *  Protect your eyes with proper sunglasses and hats that shield the sun.

    *  Eat a healthy diet and get exercise. This can help prevent diabetes and high blood pressure, which may cause cataracts.

    Do I have cataracts?

    Many people don’t realize they have cataracts. This is because changes in vision happen very slowly over time.

    People who have cataracts may notice:

    *  Colors look faded or yellowed; things look blurry or cloudy

    *  Seeing a “halo” around lights

    *  It’s harder to read without a very bright light

    *  Trouble with night vision

    *  Double vision in one eye

    What can I do about cataracts?

    While cataracts may take away your clear vision, there is good news. Many cataracts can be corrected with surgery.

    The operation usually takes less than an hour. The doctor will replace the cloudy lens with a clear artificial lens. Usually, no stitches are needed. You may also have the surgery without general anesthesia, or being put to sleep. The doctor will numb the eye area so you won’t feel anything.

    People usually have only minor pain afterward. You may need to use eye drops after surgery to help the eye heal, or wear a protective eye shield when you sleep. Your doctor can let you know when it is safe for you to drive and do other activities.

    In most cases, the eye is totally healed within a few weeks and vision is much better.

    Sources: American Academy of Ophthalmology, National Eye Institute

    © American Institute for Preventive Medicine

  • Know Your Heart Risk

    MEDICAL NEWS

    Winter image of hands wearing red gloves making a heart shape.

    One reason heart disease is so deadly is due to its silent nature. Often, people do not know they have heart issues until they experience a heart attack or stroke.

    There’s plenty of good news, though. The risk factors for heart disease are fairly easy to spot. Taking steps to understand your heart numbers and manage your risk can decrease your chance of heart disease. And even if you already have heart disease, you can improve your odds by addressing your risk factors.

    Numbers to know

    Regular check-ins with your doctor are key to monitoring heart health. Your doctor will check your blood pressure, blood lipids, and overall health to determine your heart disease risk. Here are some numbers that could signal cause for concern:

    *  Blood pressure equal to or higher than 130/80 mm/Hg

    *  Total blood cholesterol ≥200 mg/dL

    *  LDL cholesterol  ≥100 mg/dL

    *  HDL cholesterol less than 40 mg/dL for men and 50 mg/dL for women

    *  Fasting blood sugar equal to or higher than 100 mg/dL

    *  Waist circumference greater than 40 inches for men and 35 inches for women

    Habits that put you at risk

    While the numbers your doctor tests for can indicate your heart disease risk, they are not the only factors to watch out for. Your lifestyle habits can tell you a lot about the health of your heart. Here are some habits that can increase your risk:

    *  Smoking

    *  Drinking more than 1 drink a day for women or 2 drinks a day for men

    *  Eating too much salty food

    *  Not eating enough fruits and vegetables

    *  Consuming a diet high in red meat and processed foods

    *  Being sedentary, or getting less than 150 minutes of exercise a week

    What to do next

    If any of these risk factors apply to you, talk to your doctor about your heart health. A long and healthy life requires a healthy heart.

    There are many effective treatments for heart disease, but the best plan is prevention. Taking steps to address your risk factors can make all the difference. Your doctor may recommend:

    *  Changes to your diet

    *  More exercise

    *  Cutting back on alcohol

    *  Quitting smoking

    *  Getting more sleep

    *  Medication

    © American Institute for Preventive Medicine

  • Understanding Autoimmunity

    MEDICAL NEWS

    Smiling female.

    The immune system is a finely tuned network of organs and cells that protect you. When the body senses a threat, such as an injury, bacteria, or virus, the immune system swings into action. An autoimmune disease occurs when the immune system mistakenly targets your own tissues, causing damage.

    Common autoimmune conditions

    *  Type 1 diabetes

    *  Lupus

    *  Rheumatoid arthritis

    *  Irritable bowel syndrome

    *  Graves’ disease

    *  Hashimoto’s disease

    *  Multiple sclerosis

    *  Psoriasis

    *  Celiac disease

    *  Alopecia areata

    Symptoms

    The specific symptoms vary by type of autoimmune condition. However, many autoimmune diseases share some common symptoms:

    *  Fatigue

    *  Dizziness

    *  Redness and swelling

    *  Muscle aches

    *  Low-grade fevers

    *  Symptoms that come and go, called flares and remission

    Causes

    No one knows exactly why some people develop an autoimmune disease. However, they are more common in some groups of people:

    *  Women are more likely than men to develop an autoimmune condition.

    *  Genetics may predispose a person to certain autoimmune diseases.

    *  Exposure to certain viruses, bacteria, or chemicals may trigger an autoimmune reaction.

    *  Some autoimmune disorders are more common among certain racial or ethnic groups.

    Treatment

    Your doctor is your best resource to properly diagnose and treat autoimmune diseases. The exact treatment depends on the type of autoimmune condition, the areas of the body affected, and your own health and medical history.

    Treatment goals include:

    *  Suppress or slow down the immune system to prevent it from damaging tissues.

    *  Control symptoms, including pain, inflammation, rash, etc.

    *  Replace any substances your body can no longer make, for example, insulin if you have type 1 diabetes.

    © American Institute for Preventive Medicine

  • Disinfecting Your Home Safely

    WELL-BEING

    Bucket with cleaning supplies.

    It’s a good idea to regularly disinfect surfaces in your home. This can help prevent you or others from getting sick. Here’s how to do it safely:

    *  Check that your disinfectant is EPA-approved. Look for an EPA registration number on the product.

    *  Read all the directions and warnings on the package.

    *  Use soap and water first if the surface is dirty. Then apply your disinfectant.

    *  Let it sit for the “contact time” listed on the package. Make sure the surface stays wet for the whole time.

    *  Wear disposable gloves when using disinfectants. Throw them away after each use.

    *  Wash your hands when you’re done.

    *  Keep all disinfectants out of reach of children and pets.

    Source: Environmental Protection Agency

    © American Institute for Preventive Medicine

  • Q & A Blood Donation

    WELL-BEING

    Close up of hands holding a piece of paper shaped as a blood drop.

    Every day, people need life-saving blood transfusions. These transfusions are possible because people donate their blood. Despite the need for donated blood, many people are afraid to donate. They may have fears about the process, needles or even their own health. Get the facts about blood donation so you can make an informed decision.

    More than 4 million lives are saved each year because of blood donations.

    Q: Is blood donation safe?

    A: Yes. Each donation uses a new, sterile needle that is thrown away after one use. You may also be given a quick health check to be sure you’re healthy enough to donate. This may include taking your temperature, blood pressure and pulse.

    Q: What if I don’t like needles?

    A: Many people have a fear of needles. But blood donation is a quick process that can help save up to three lives. Facing your fears can mean the world to another person. Try listening to relaxing music, deep breathing or reading a book during your donation. Drinking fluids before donating will make donation easier and faster.

    Q: Will I faint afterward?

    A: Some people feel lightheaded after donating blood. But most people feel fine afterward. If this concerns you, you can have a few extra minutes to sit or lie down. You can also lower the risk of this happening by eating a healthy meal before your donation and drinking at least 16 ounces of water. When you feel well enough, slowly sit up. Blood donation only takes about 1/10th of the blood from your body. Your body replaces this lost blood quickly.

    Q: Don’t they only need rare blood types?

    A: Sometimes there is a public appeal for certain blood types. But all blood types are needed and valuable. If you don’t know your blood type, you can find out after your donation.

    If you have any health conditions, you can ask your doctor whether blood donation is right for you.

    Source: American Heart Association

    © American Institute for Preventive Medicine