HealthyLife Articles

Category: Uncategorized

  • Is Sea Salt Better Than Regular Salt?

    HEALTHY EATING

    A salt bottle opened with spilled salt.

    Many food products contain “sea salt” as an ingredient instead of table salt, also commonly called “salt.” In particular, many so-called natural food products say they use sea salt. But is sea salt any healthier than old-fashioned table salt?

    What’s the difference?

    In general, sea salt has a coarse, crunchy texture. Table salt has a more fine grind and may have a weaker taste. In foods like potato chips or sea salt caramels, some people prefer the flavor and texture of sea salt.

    Sea salt is made from evaporated sea water. It’s usually not processed, so it may be considered a more “natural” choice. It may contain trace levels of minerals like magnesium, potassium and calcium. But, these minerals are found in small amounts. So, eating sea salt is not a reliable way to get more minerals in your diet.

    Table salt comes from mined salt deposits. It is processed into a fine texture. During this process, it usually loses its other minerals. However, most table salt brands contain added iodine, which is a necessary nutrient that many people don’t get enough of. Table salt may also contain some additives to prevent clumping.

    Same in sodium

    Although sea salt shows up in many “natural” food products, it’s not usually healthier. Sea salt and table salt have about 40 percent sodium by weight.

    Some types of sea salt say that they contain less sodium than table salt. To check this, read the Nutrition Facts panel on the package. Table salt contains about 575 mg of sodium in ¼ teaspoon.

    Going coarser

    Some very coarse salts like kosher salt may have slightly less sodium, teaspoon for teaspoon. This is because the larger crystal size makes it less compact, so you can’t get as much salt into your measuring spoon.

    In these cases, using a coarse type of salt in cooking may help you reduce sodium content, but probably not by very much. Some people prefer the taste and texture of a very coarse salt. But don’t use it thinking that you’ll really reduce your sodium intake.

    Choose the type of salt you prefer, and use it sparingly. One type isn’t healthier than another. Talk to your doctor about how much sodium you should eat each day.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Pasta With Chickpeas, Tomato & Spinach

    HEALTHY EATING

    Pasta with chickpeas, tomato and spinach.

    Ingredients

    *  1 small yellow onion (peeled and chopped into ¼-inch pieces)

    *  8 ounces medium-size whole-wheat pasta (such as rotini or shells)

    *  1 tablespoon vegetable oil

    *  2 cloves garlic (peeled and minced)

    *  2 carrots (scrubbed and diced into 1/4-inch pieces)

    *  1 celery stalk (diced into 1/4-1/2-inch pieces)

    *  1/2 teaspoon dried rosemary

    *  1 can 16-ounce low-sodium chickpeas (drained and rinsed with cold water)

    *  1 can 14.5-ounce low-sodium diced tomatoes (including the liquid)

    *  2 cups spinach (washed and chopped)

    *  1/2 teaspoon chopped red pepper flakes (optional)

    *  1/4 cup grated Parmesan cheese (optional)

    *  1/4 cup whole olives (optional)

    Directions

    1.  To cook the pasta, fill a large pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes or the time listed on the package. Just before draining, reserve 1 ½ cups of the pasta water. Drain the pasta and set aside.

    2.  While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.

    3.  Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.

    4.  Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes and olives, if desired.

    5.  Mix well and serve immediately, garnished with Parmesan cheese if desired.

    Note: Kale can be used instead of spinach.

    Nutrition Facts: Servings 4. Calories 395; Total Fat 8 g; Saturated Fat 2 g; Total Carbohydrate 68 g; Dietary Fiber 13 g; Protein 19 g.

    Source: What’s Cooking? USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Recipe: Salad With Pears

    HEALTHY EATING

    Plate of salad with pears.

    Ingredients

    For the Salad:

    *  2 canned pear halves

    *  6 cups mixed greens

    *  1/2 tablespoon Parmesan cheese

    *  1-1/3 cups carrots, grated

    *  3 tablespoons walnuts

    For the Dressing:

    *  1/4 cup pear juice

    *  1/4 teaspoon each of cider vinegar, honey, dijon mustard, and olive oil

    *  1 dash salt and black pepper

    Directions

    1.  For the dressing, mix pear juice, vinegar, honey, mustard, salt and pepper, and olive oil in a blender and blend until smooth.

    2.  Put mixed greens in a large mixing bowl, drizzle dressing over greens, and mix together.

    3.  Add remaining chopped pear, walnuts, and grated carrots and toss lightly.

    4.  Portion out 1 cup of salad and top with grated Parmesan cheese.

    Nutrition Information: Serves 6: Total calories 64, total fat 3g, saturated fat 0g, sodium 86 mg, carbohydrates 10g, fiber 2g, protein 2g.

    Source: MyPlate.gov

    © American Institute for Preventive Medicine

  • Turmeric

    HEALTHY EATING

    Small bowl filled with turmeric spice.

    Turmeric is a member of the ginger family and widely grown in India. Its color comes from curcumin, the major active compound in turmeric.

    Using Turmeric In Cooking

    The savory, earthy flavor of turmeric can add depth to many dishes. Experiment with adding it to some of the foods you commonly eat. You might be surprised how well it complements dishes you already love.

    Here are some foods that are delicious when flavored with turmeric:

    *  Rice

    *  Eggs

    *  Smoothies

    *  Soups and stews

    *  Vegetable dishes

    *  And, of course, curry

    Whenever you use turmeric, add a bit of pepper as well. Pepper contains a compound called piperine, which enhances the absorption of the curcumin in turmeric.

    © American Institute for Preventive Medicine

  • Collecting Unclaimed Funds

    FINANCIAL HEALTH

    Young couple holding a jar with money in it.

    Could you have money waiting for you? Learn about unclaimed money or property from bank accounts, tax refunds, insurance policies or wages and pensions.

    You can find your unclaimed money for free. Here’s how:

    *  Search in every state where you have lived. Look up each state’s unclaimed property office. You can also try contacting the state treasurer’s office.

    *  Search the FDIC database. If your bank or credit union closed, you could have unclaimed deposits. You can also check out the National Credit Union Administration (NCUA) atwww.ncua.gov/support-services.

    *  Current or former VA life insurance holders can check for unclaimed life insurance funds. Go toinsurance.va.gov/UnclaimedFunds.

    *  Look for tax refunds from an FHA-insured mortgage. If you earned income but your wages were below the tax filing requirement, you might have a refund waiting. Go toirs.gov/refunds to check. If you bought mortgage insurance from the Federal Housing Administration (FHA), you might have a refund. Go toentp.hud.gov/dsrs/refunds.

    *  Do you have unclaimed back wages or pension money from a past employer? Go to the Workers Owed Wages (WOW) website atwebapps.dol.gov/wow. You can also check the Pension Benefit Guaranty Corporation atpbgc.gov.

    Notice that these websites include “gov.” They don’t have a “com” or “org.” The “gov” means it’s an official U.S. Government website. You should never have to pay any money to find or claim your unclaimed money. It’s FREE. Watch out for scammers and people who want to charge you for this service.

    Source: usa.gov

    © American Institute for Preventive Medicine

  • Tips For Filing Taxes

    FINANCIAL HEALTH

    Image of paper work for taxes.

    April 15 is Tax Day. Everyone must file their taxes by this day or file for an extension. Don’t get overwhelmed. These tips can help you get started.

    Get all your papers together

    You’ll need all your income records. This may include a W-2 from each employer, a 1099 for other income you made, and records of any other revenue even if you don’t have a form. You’ll also need all the paperwork that supports your tax deductions. Try to gather all these papers early so you have more time to get them in order before you file your taxes.

    Check IRS.gov

    The IRS website has help for people filing their taxes. There are FAQ’s, forms you may need, and helpful interactive tools.

    Double check

    If there’s a mistake on your taxes, your refund may be delayed. Double check social security numbers. The IRS says this is one of the most common mistakes.

    If you owe taxes, but can’t pay it all right now, don’t panic. Go toIRS.gov/payments. You may be able to set up a payment plan or ask the IRS to delay tax collection.

    © American Institute for Preventive Medicine

  • Resolve To Get Ready For Retirement

    Financial Health

    It’s never too early or too late.

    Whether you are in your 30s, 40s, 50s, or even your 60s, plan for your retirement. Research shows that people who think about and plan for retirement save more than those who don’t.

    Add up all sources of monthly income.

    *  Social Security. Find out how much you will get, monthly, from the Social Security. This depends on your work history and if you choose to start getting benefits at age 62 or your full retirement age (65, 66, or 67) or wait until age 70. A yearly statement mailed to you gives this information. Or, find out from Social Security benefit calculators atwww.socialsecurity.gov/retire2/index.htmandwww.socialsecurity.gov/planners/index.htm#a0=1. Do the same for a partner who will also receive Social Security benefits. In general, the amount you receive for Social Security retirement accounts for about 40 percent of your pre-retirement earnings.  $____

    *  Private pensions from all employers  $____

    *  Personal savings. This includes money you have  in the bank and earnings on 401(k)s, 403(b)s,  traditional and Roth IRAs, and other investments:  $____

    *  Cash value life insurance. These are whole life or variable life policies.  $____

    *  Part-time income you and/or your partner expect to make.   $____

    Total monthly sources of income:   $____

    You do the math:

    Total monthly income needed:  $______

    Subtract total monthly sources of income:  – $______

    How much you’ll need to make up for each retirement month:  = $______

    Plan, now, ways to earn and/or save more for retirement.

    Figure out how much you’ll need.

    According to the Employee Benefit Research Institute, 56 percent of workers have no idea how much they need to save for retirement. On average, people need at least 70 percent of their yearly pre-retirement income. This can vary, depending on your age and needs. You will need more if you need to pay for your medical care. To estimate how much you might need, use a tool atwww.choosetosave.org/ballpark. Other calculators to help you plan can be found atwww.choosetosave.org/calculators. Include estimates for health care and other costs, such as a new car and home repairs. {Note: It will be easier to get a car loan if you buy the car while you are still employed.}

    Total monthly income needed:  $____

    Action Step

    Make an appointment with a financial planner at work or on your own to discuss retirement saving options that best meet your needs.

    Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Blood Cancer: Key Facts

    MEDICAL NEWS

    Illustration of cancer attacking blood cells.

    Your blood is made up of many different types of cells. These include red blood cells, white blood cells, and platelets. White blood cells protect the body from harmful substances and prevent infections.

    Blood cancer is caused by the uncontrolled growth of abnormal white blood cells. The abnormal cells do not work properly, preventing them from carrying out their essential functions. As the dysfunctional cells accumulate in the blood, they crowd out healthy cells.

    It’s important to know what signs and symptoms to look for. Be sure to check with your doctor if you have any questions or concerns about blood cancer.

    Three main types of blood cancer

    Leukemia

    Leukemia is cancer that affects the bone marrow where blood cells are made. From the bone marrow, it spreads to the blood and can affect other organs.

    Lymphoma

    This type of blood cancer impacts the white blood cells in the lymphatic system. There are two types of lymphoma: Hodgkin, which spreads directly from one lymph node to another, and Non-Hodgkin, which spreads erratically through the lymph nodes.

    Multiple myeloma

    Myeloma affects plasma cells. These are white blood cells that produce antibodies to fight infections. When the plasma cells don’t function correctly, the body’s immune system doesn’t work properly.

    Symptoms of blood cancer

    Talk to your doctor if you experience the following:

    *  Fatigue

    *  Fever

    *  Unexplained weight loss

    *  Bone pain

    *  Swollen lymph nodes

    *  Frequent infections

    Survival rates have steadily increased

    Fifty years ago, there were few successful treatments for blood cancer. Now, there is a range of treatment options available, and more people achieve remission than ever before. Early detection and improved treatments have increased five-year survival rates and provide hope for the future.

    © American Institute for Preventive Medicine

  • The Facts About Donating Organs

    MEDICAL NEWS

    Illustration of organs.

    Thousands of children and adults are in need of an organ transplant. The biggest needs are for kidneys, followed by livers.

    Being an organ donor

    Adults over the age of 18 can register at organdonor.gov. Select your state and register. Organ donors who are under age 18 will need authorization from their parents. You can always go back to the website later and change your organ donation status, too.

    People with health conditions can donate

    Having a health issue doesn’t mean you can’t be an organ donor. People with many different health conditions have been successful organ donors. The transplant team can decide which organs can be used – and even one organ can save a life.

    Tell friends & family

    Sometimes a person is registered to be a donor, but their loved ones don’t know. Then, they don’t allow the organs to be donated when a person dies. If you’re serious about donating your organs, make sure you tell your close relatives and friends.

    Medical care

    The medical team who cares for a person at a hospital is separate from the organ transplant team. Every possible effort is made to save a person’s life, regardless of their organ donation wishes.

    No costs to an organ donor’s family

    Any costs related to an organ transplant are paid by the recipient. Their costs are usually paid by their insurance.

    Organ donation doesn’t interfere with funeral wishes

    Organs are carefully removed with surgery. People who are organ donors can still have an open casket funeral.

    Source: U.S. Department of Health & Human Services

    © American Institute for Preventive Medicine