“And the rocket’s red glare, the bombs bursting in air … Gave proof thru the night that our flag was still there … Oh, say does that star-spangled banner yet wave … O’er the land of the free and the home of the brave?”
The Star Spangled Banner
The day it all got started
In honor of the 244th 4th of July since American independence was declared against Great Britain, WKTV Journal is sharing with you a Youtube clip from the HBO miniseries, “John Adams” that features the reading of the Declaration after it’s passage on the steps of Independence Hall in Philadelphia.
(City of Kentwood)
Watch a parade from your (Kentwood) lawn
The City of Kentwood announced to WKTV this week that a dozen or so city vehicles will parade throughout the community on Saturday, July 4, as a way “to celebrate Independence Day safely in lieu of its traditional celebration activities this year.” Go here for the story.
(Kent County Animal Shelter)
Take care of your pets when things go ‘boom!’
The Kent County Animal Shelter has published a video with steps on how to help pets cope with fireworks.
Catch some fireworks, but play it safe
4th of July fireworks and other “responsible fun” is available this weekend. Go here and here for stories.
Fun fact:
150 million
According to the National Hot Dog & Sausage Council, on the Fourth of July alone, 150 million dogs get consumed – enough to stretch between L.A. and Washington, D.C., more than five times. Source.
The nonprofit community center Streams of Hope announced June 29 that its client-choice Food Center will reopen its physical storefront beginning July 2. The Food Center serves more than 500 families in Kentwood’s Townline neighborhood with supplemental food assistance.
As part of its efforts to help “alleviate financial stress during the coronavirus pandemic,” the Food Center has remained active throughout the shutdown utilizing a drive-thru format, and in recent weeks saw a 50 percent increase in visitors, according to a statement from Streams of Hope.
To ensure safe shopping at the Food Center, visitors will make an appointment online and receive a health check before entering the building with a face mask.
In addition, Streams of Hope announced it had acquired CirclesGR to “invest in long-term solutions to poverty.”
“We are excited to re-open the Food Center and bring CirclesGr into our family of programs,” Kurtis Kaechele, Streams of Hope executive director, said in supplied material. “We are creating a healthier neighborhood together, alongside our community.”
Programs like the Food Center address urgent needs, while CirclesGR will implement long-term solutions to assist families, according to Streams of Hope. Other programs at Streams of Hope include SpringGR, from which 14 entrepreneurs will graduate this summer, and a reduced-cost health clinic in partnership with Exalta Health which will also re-open in July.
“Part of our purpose is to raise the poverty IQ of allies and of the community,” Julie Liske, CirclesGR director, said in supplied material. “Poverty is complex: root causes, systemic barriers, and the impact not only on the family but the whole community. CirclesGR offers a holistic way of looking at both poverty and prosperity, and how we might be able to empower more individuals to reach a place of economic independence.”
Liske will temporarily stay on staff with Streams of Hope “to ensure a smooth transition,” according to Streams of Hope.
Streams of Hope is a community-based ministry in the Townline neighborhood of Kentwood. For more information visit streamsofhope.org. For more information on CirclesGR visit circlesgr.org.
Woodland Mall’s Apple Store reopened this week, joining the three anchors and dozens of other stores and restaurants in again welcoming shoppers and diners. (Supplied)
Woodland Mall’s Apple Store reopened this week, joining the three anchor stores and dozens of other stores and restaurants in again welcoming shoppers and diners while still maintaining safety and cleanliness protocols, according to a statement from the mall management.
Apple, Macy’s, J.C. Penney and Von Maur are among the 80 retailers and restaurants that have reopened since June 1. A complete list of venue open at the mall, as well as updates on safety and cleanliness protocols, can be viewed on Woodland Mall’s website.
“We are so pleased that much of the mall has reopened and is ready to serve West Michigan again safely,” Cecily McCabe, Woodland Mall marketing director, said in supplied material. “It’s a true pleasure to again welcome shoppers and diners from across to region back to Woodland Mall. The response over the first few weeks has been very positive, and we are delighted to welcome back more of our community.”
In order to comply with Michigan requirements, occupancy numbers remain limited as the mall operates on reduced hours — Monday through Saturday 11 a.m. to 7 p.m., and Sunday from noon to 6 p.m. (Some stores may limit those hours.)
Woodland Mall asks guests to follow CDC recommendations, make use of the several hand sanitizer stations located throughout the mall, wear masks and practice physical distancing.
Guests will notice some changes for their safety, as well as the safety of employees, according to the statement. In addition to its rigorous cleaning and sanitizing schedule, Woodland Mall managment company, PREIT, has carefully reviewed policies and procedures and thoroughly cleaned the mall using CDC-recommended disinfectant. Common area furniture and other elements where physical distancing cannot be enforced have been removed. While the play area remains closed indefinitely, food court seating is now available at reduced capacity.
Woodland Mall recommends shoppers visit individual retail or restaurant websites for the most current information and services including curbside pick-up, appointments and reservations. Retailers participating in the mall’s Mall2Go: Contact-Free Pickup program can be found on its website.
The West Michigan Jazz Society is partnering with Amore Trattoria Italiana and Kaczmarski Hearing Services to present a “Jazz in the Park(ing Lot)” music festival on Friday, June 19, from 4-7 p.m.
Clif Metcalf Organ Trio (Supplied)
Jazz fans will be able to order one of Amore Trattoria Italiana’s dinners — and even a bottle of wine — for takeout with curbside service, while you wait in your car and hear live jazz in the parking lot.
“Since we cannot host our traditional Monday night summer series, ‘Jazz in the Park’, we will be sponsoring local musicians and jazz venues in West Michigan to host safe and socially distant outdoor concerts,” according to a WMJS statement.
The schedule of bands include GR Groove (4-5 p.m.), Clif Metcalf Organ Trio (5-6 p.m.), and In The Blue Jazz Ensemble (6-7 p.m.)
In The Blue Jazz Ensemble (Suppied)
“This event is going to be a great event, primarily focused on the music, but also it will be serving as our WMJS membership drive. We are encouraging attendees to purchase a meal from Amore, watch (and listen to the jazz) for a brief time slot while they enjoy their meal … and then to leave the event to allow for social distancing and to limit the size of the crowd.”
A portion of restaurant sales and musicians’ “earplugs” profit during the event will be donated back to WMJS from both Amore and Kaczmarski Hearing Services. Dr. Beckie Kaczmarski will be onsite for walk-up appointments and will be fitting for custom musicians’ earplugs, according to supplied material.
The event will also be live streamed from the WMJS Facebook page, if you are not comfortable with attending in person, according to the statement. A digital donation jar to show your support for WMJS is also available here securely through PayPal.
We hike, swim and paddle. We run until we’re breathless.
We get close to nature, inhale fresh air and gaze at the stars.
All those outdoor activities require fuel. And with a little planning, the camping menu can be just as healthy—and fun—as a day at the beach, says Angela Fobar, RDN, a Spectrum Health dietitian.
A mom with three young children, Fobar has spent many nights at campgrounds with her family, both in a tent and a camper. They roast marshmallows over the campfire and eat their share of s’mores.
But as a dietitian with Spectrum Health Zeeland Community Hospital, Fobar also looks for ways to eat healthy on vacation. In her pre-trip grocery shopping, she opts for kid-friendly foods that deliver good nutrition.
And simplicity is key.
“It’s camping,” she said. “You want to spend your time relaxing, hanging out and doing activities—and not spend an hour making an elaborate meal.”
She shared three tips for keeping nutrition on track, even when you’re sleeping in a tent or camper.
One-pot (or packet) meals
“We like to cook a lot of our meals over the fire,” Fobar said. “To do that, I think, takes a little planning.”
She creates foil packets that combine some form of protein—chicken or shrimp, for example—with assorted vegetables, olive oil and spices.
A favorite packet dinner combines turkey sausage with potatoes and green beans. You can vary the spices, adding Italian seasonings or a fajita flavor.
“I think that’s the fun of it,” she said. “You can mix and match whatever you want.”
The ingredients can be cut and prepared at home before the trip. You can assemble the packets at home or at the campground. (Combinations suggested below.)
And if you don’t want to make individual servings, you can combine the ingredients in a cast-iron skillet and cook the dinner over a fire.
If she uses a camper and has an electric hookup, Fobar often prepares one-pot soups and stews in a Crock-Pot.
This recipe for Six-Can Tortilla Soup, found on allrecipes.com, works especially well for a camping trip because the ingredients don’t require refrigeration. The tasty soup combines canned chicken with beans and other ingredients.
Because some canned goods are high in sodium, she advises looking for salt-free or low-sodium options.
Fire-grilled pizza
Using a cast-iron pizza pan over a campfire, Fobar makes pizza dinners that her family calls “hobo pies.”
Using bread as the crust, they layer pizza sauce, cheese and a variety of toppings. She usually makes hers meatless, but the toppings available can vary with a family’s tastes.
“It’s fun because the kids get involved,” she said. “They can choose whatever ingredients they want to add.”
Fruits and veggies
Even when camping, you can still get at least five servings of fruits and vegetables a day, Fobar says.
“I like to cut up fruit ahead of time so I have tubs of fruit available,” she said.
She also keeps a tub of veggies on hand. Often, she chooses ones that require no prep—carrots, baby tomatoes, sugar-snap peas.
Having a stockpile in the cooler or a camper fridge makes it easy to add fruits and veggies to every meal.
Packet meal recipe
Use one of these combinations for a one-pot or foil packet meal. Or feel free to vary them and concoct your own.
Turkey sausage or kielbasa, red skin potatoes, onion and green beans. Season with salt, pepper, garlic and rosemary.
Apple chicken sausage, sweet potatoes, red onion and Brussels sprouts. Season with salt, garlic, thyme and cinnamon.
Chicken, onion and red, yellow and green peppers. Add fajita seasonings.
All veggie: broccoli, carrots, cauliflower, cherry tomatoes, onion and summer squash. Season with salt, pepper, garlic and rosemary or thyme.
Directions
Prep for packets can be done while camping or at home and taken to the campsite in your cooler or fridge.
Think size when cutting your items. Items that take longer to cook can be cut smaller than items that cook in a shorter time.
Assemble packets. You will need a square of foil, 12 by 12 inches, for the top and bottom of each packet.
Build with desired chopped ingredients.
Add olive oil—2 tablespoons per packet, to prevent sticking.
Add seasoning.
Fold each side of the packet two or three times to make sure they are secure when flipping over the fire.
Cook on a grate or grill over a bed of hot coals for about 40 minutes. Check the temperature of any meats with a meat thermometer prior to serving.
The City of Kentwood has reopened its Little Free Pantry by appointment and is also in need of donations to support community members who may be struggling to keep food on the table, the city announced June 11. Through the city’s Parks and Recreation Department, a partnership with Meals on Wheels also has senior meals available.
Located within the Kentwood Activities Center at 355 48th St. SE, the pantry typically serves hundreds of people each year, but that is expected to increase due to the financial hardship some individuals may be facing as a result of the coronavirus and associated closures, according to the city’s statement.
“Even before COVID-19, the demand for our pantry goods had been steadily growing and the shelves were becoming empty on a weekly basis,” Val Romeo, director of Kentwood Parks and Recreation, said in supplied material. “We’d like to be able to continue to fill the immediate and local need we have here in our community.
“In order to do that, we need the help of individuals and organizations who are able to give financially or provide tangible donations, such as canned goods, shelf-stable food and personal items like toilet paper, shampoo and toothpaste.”
The City of Kentwood’s Little Free Pantry is in the Kentwood Activities Center. (City of Kentwood)
Kentwood’s Little Free Pantry is available by appointment from 10 a.m. to 3 p.m. Monday through Friday. Those who would like to utilize the pantry are asked to call ahead to 616-656-5270 and set up a time to come in. Upon arrival to the Kentwood Activities Center, a staff member will allow the individual in to take the items they need.
In addition to bringing donations to the Kentwood Activities Center, businesses, community organizations and other groups may partner with the city to better stock the pantry by accepting a Kentwood Little Free Pantry collection bin for canned goods and other non-perishable items at their facility. More information, including the application for a collection bin, can be found at: kentwood.us/littlefreepantry.
Meals on Wheels also available
The Kentwood Parks and Recreation Department has also partnered with Meals on Wheels Western Michigan to bring back the Senior Meals program in a grab-and-go format for residents who are age 60 or older.
Participants can do curbside pickup at the Kentwood Activities Center on Mondays between 11 a.m. and 1 p.m. However, the meals must be reserved ahead of time by calling 616-656-5270 no later than the Friday before. There is no cost to participate, but donations are accepted. More information is available at mealsonwheelswesternmichigan.org.
“Good news is rare these days, and every glittering ounce of it should be cherished and hoarded and worshiped and fondled like a priceless diamond.”
Hunter S. Thompson
Good News — ‘Small Victories’ in dark days
WKTV recently hosted Kentwood Commissioner Emily Bridson and her guests for a casual conversation over Saturday morning coffee to “Celebrate the Small Victories” during the global pandemic. The discussion included insights from community leaders who have a broad perspective of local businesses, non-profits and our thriving New American community. Go here (and scroll down a little) for the video podcast on WKTV’s The Whole Picture podcast page, and here for the WKTV In Focus audio only podcast.
Good News — Arts Festival’s virtual weekend
While we are not yet able to gather for concerts, go to the ballet, or walk through art galleries, Festival of the Arts and the other 20 cultural organizations that make up the Grand Rapids Arts Working Group are working together to host a Virtual Arts Festival. Go here for the story.
Good News — Farmers Markets are open/opening
Get out in the sun and find the bounty of spring farm produce and so much more, as many area farmers markets such as the Metro Health Farm Market and the City of Kentwood Farmers Market are or will soon be open. Go here for the story.
Fun fact:
2.3 billion
The number of people who are active daily on Facebook, Instagram, WhatsApp or Messenger, sharing news good and bad. (That compares to about 2.2 million watching Fox News (average in April 2020). Source.
Kentwood’s Woodland Mall announced May 27 that it plans to reopen Monday, June 1, for shopping appointments with new sanitation protocols in place “to enhance the safety of all and to promote physical distance.”
The reopening, City of Kentwood Mayor Stephen Kepley points out, continues the promise of local economic recovery from COVID-19 caused retail business restrictions.
“The mall and (Woodland Mall management) PREIT have made a significant investment in Kentwood with the redevelopment (of the mall), which has resonated with our residents and the broader community,” Mayor Kepley said in supplied material. “We wish the mall continued success as we work collectively to jumpstart our local economy.”
While several mall retailers and restaurants have offered limited curbside pickup since March, the mall itself closed March 23. Gov. Gretchen Whitmer’s recent executive order permits Michigan retailers to offer shopping appointments.
Visitors will be encouraged to use hand sanitizer stations located throughout the mall, and it is recommended shoppers wear masks for the safety of all.
In order to comply with State of Michigan requirements, access and total mall occupancy numbers will be limited initially. The mall will be operating on reduced hours: Monday through Saturday, 11 a.m. to 7 p.m.; and Sunday from noon to 6 p.m. Some stores may modify those hours further.
Given the limited occupancy allowance, the mall will temporarily ask all guests under the age of 18 to be accompanied by a parent or guardian.
According to supplied material, Woodland expects many of its retailers to join Von Maur and Urban Outfitters in offering appointments to up to 10 shoppers at a time, although smaller stores may choose to limit the maximum number of shoppers further.
“To say we are excited about Monday’s reopening is an understatement,” Tony DeLuccia, Woodland Mall general manager, said in supplied material. “Our retailers are eager to welcome back customers now that shopping by appointment is permissible in Michigan. … We are truly thrilled to be opening our doors again and have spent significant time and energy to ensure we can do so safely.”
Guests will notice other changes when they return to Woodland Mall.
Parent company PREIT has “carefully reviewed policies and procedures and thoroughly cleaned the mall using CDC-recommended disinfectant,” according to supplied material. “Common area furniture and other elements where physical distancing cannot be enforced have been removed. The play area will be closed indefinitely, and food court seating has been eliminated.”
PREIT and its service providers have also established a rigorous cleaning and sanitizing schedule, particularly for high-touch surfaces. All housekeeping, maintenance and security staff will follow CDC and state health guidelines, and will be wearing masks and gloves when working.
Even during the mall’s temporary closure, it has supported West Michigan during this time of COVID-19, including hosting three community food drives, which will continue to operate during the pandemic.
“Woodland Mall has been a gathering spot for our community for more than 50 years,” DeLuccia said in supplied material. “That has not changed, even though we have made some modifications to ensure the safety of all. We are ready to open our doors on Monday and look forward to seeing our friends and neighbors again.”
“You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients.”
Julia Child
Local farmer’s markets are open, opening
Among the announcements of cancellations and/or delays in programming comes some good news: many area farmers markets such as the Metro Health Farm Market and the City of Kentwood Farmers Market will open as scheduled. Get the latest news on when and where. Go here for the story.
A customers picks up a delivery from Green Wagon Farms at the Ada location of a local REKO market in early May. (WKTV)
Shop the Finnish way … Go REKO!
There are many models for consumers to “buy local and eat local” — home and community gardens, farmer’s markets, CSAs, farm stands — but a group of small, local producers are giving the European-bred REKO model a try, and doing so for many reasons. Go here for the story.
Eating the Mediterranean Way … wine anyone?
We always hear about the latest fad diet, but don’t we often wonder what really works? The Mediterranean diet, however, isn’t a diet so much as it’s a way of living. Go here for the story.
Fun fact:
8 percent (longer life)
There are several studies that have been associated the Mediterranean diet with a longer life. One review conducted by Italian researchers on an overall population of over 4,000,000 showed that a diet can reduce risk of death by 8 percent. Source.
There are many models for consumers to “buy local and eat local” — home and community gardens, farmer’s markets, CSAs, farm stands — but a group of small, local producers are giving the European-bred REKO model a try, and doing so for many reasons.
Yes, the direct producer-to-consumer financial model is good for sustainable agriculture businesses. And, yes, there is something about being able to see the fields and greenhouses where your root vegetables, or micro-greens, were grown.
But in the age COVID-19 and other concerns of food safety, of wondering how many hands have touched your food before yours, the Facebook-based sales model developed in Finland and mostly unheard of in the U.S. — pronounced “RA-ko” — also holds a certain attraction.
Karin Uebbing, of Byron Center’s Woodbridge Dairy Farm. (WKTV)
The model’s direct producer-to-consumer ordering and delivery system “shortens the (number of) hands that touch food, there is less of a line to get to your food,” Karin Uebbing, of Byron Center’s Woodbridge Dairy Farm, said to WKTV last week, at the opening day of a weekly delivery location in Ada. (The REKO also has a delivery location in Holland.)
Currently local vendors can be found at rekomarket.com, and the list includes bakeries and a local ice cream producer in addition to farms producing vegetables, meats, eggs, tea, herbs, honey, maple syrup, cornmeal, and even wool and locally-made compost — Jenison’s Wormies Vermicompost is a member.
“We are a pasture-based protein farm … meat and eggs, (our) milk is a heard-share. That’s a little bid different,” Uebbing said of her farm’s offerings.
Rebecca Henderson, farm manager at Ada’s Green Wagon Farms. (WKTV)
The driving force behind the new market concept, Rebecca Henderson, farm manager at Ada’s Green Wagon Farms, explained the system: Each week, small-scale, sustainable farmers and producers post available products to a public Facebook group, managing their own sales from their online stores. Then bags of food are brought to the drop-off locations for pickup.
And unlike many Community Supported Agriculture (CSA) groups, a membership is not required, and consumers can order one week and not the next, depending on what’s available.
“Right now we have a whole lot of leafy greens,” Henderson said to WKTV. “But we are about to get into the summer season, so pretty soon we’ll have summer crops like tomatoes, cucumbers, peppers. But right now we have everything from kale to lettuce (and root crops from) beets to carrots to parsnips.”
History of REKO, in Europe and in Michigan
“Reko is a trade model that started in Finland about seven years ago, it is spread pretty widely across Europe,” Henderson said. “We first heard of REKO at the Northern Michigan Farm Conference in 2019 from Swedish farmer Richard Perkins.
A customers picks up a delivery from Green Wagon Farms at the Ada location of a local REKO market in early May. (WKTV)
“There are so many great things about REKO for the consumer, but for us, the presale market is efficient, eliminates wasted product we might have at the end of a slow day at the farmers market, and requires virtually no setup or tear-down.”
And, echoing Uebbing, there is a “producers’ hands to consumer’s hands” advantage.
“It produces a quick and easy transition between producers and consumers,” Henderson said to WKTV. “We have always enjoyed (a personal relationship between producers and consumers). We go to the farmers market year around. We see weekly, dedicated customers coming to us. We get to build relationships with those people.
“It is great for consumers to build that relationship with their producers. But, also, in light of everything that is going on, people care more and more where their food is coming from. There is a huge surge in local food right now. Consumers want to know their food is being handled safely. We have had this idea, to bring this Reko model to the local market, and there is no better time to do it.”
How the local REKO works
As explained by the local REKO’s promotional material: “For the consumer, (the model) brings market-shopping into the digital age, allows for planning and shopping to be done in the comfort of your own home — and accelerates the actual pickup time to a short weekly errand, instead of a half-day event. In the days of COVID-19, avoiding congested grocery stores, supporting local businesses, and finding a one-stop pickup for a variety of staple goods is particularly meaningful.”
Customers and vendors at the Ada location of a local REKO market in early May. (WKTV)
As witnessed at the Ada drop-off location last week, until further notice, REKO is et up for no-contact pickup, requiring social distancing and masks for all shoppers and producers. Pre-payment options are available, and desired, for most vendors.
Availability from producers will be posted weekly on the Facebook group for each drop-off location (Holland and Ada) as producers may not attend every week and require different order deadlines. Market shoppers must place their orders prior to the deadline and pick up their pre-packed orders within the short pickup window.
The two current REKO markets are Thursdays from 3-3:30 p.m. in Ada, at The Community Church, and from 12-1 p.m. in Holland, at the Holland Town Center and the hope is to continue the markets year-round.
“For us, I’m not trying to feed the world, I’m just trying to feed the community,” Woodbridge Dairy Farm’s Uebbing said. “It’s what allows us, as a farm, to stay in business. We are direct to the end-consumer. If I didn’t have them, we would not be here.”
“Of all the wonders of nature, a tree in summer is perhaps the most remarkable; with the possible exception of a moose singing ‘Embraceable You’ in spats.”
Woody Allen
A taste of summer — Pronto!
For many in Wyoming and Kentwood, Pronto Pups is associated with Grand Haven where one of the most famous — and the longest running — stands featuring the popular batter-dipped dog on a stick is located. But this summer, Pronto Pups will be coming to local events and locations. Go here for the story.
A taste of summer — Go dog!
The 44th Street Dog and Dairy walk-up eatery, located just east of U.S. Highway 131 in Wyoming, opened just about its normal time of mid-April. While it not entirely “business as usual” due to current restrictions on restaurants, the chill dogs are still hot and ice cream still cold. Go here for the story.
A taste of summer — A pint, please
Three Wyoming and Kentwood area craft breweries and brew pubs — TwoGuys Brewing, Broad Leaf Local Beer and Railtown Brewing Company — are doing what they can to keep their taps flowing. in these times of COVID-19 restrictions … and that means offering up beer-to-go. Go here for the story.
Fun fact:
1.4 billion
Most ice cream is made March through July. July is the busiest production month for ice cream makers. About 1.4 billion gallons of ice cream and related frozen desserts were produced in the U.S. in 2017. Source.
Yes, some women can thank their genes for that youthful glow. But they don’t have the market cornered on smooth and seemingly ageless skin.
Those of us who haven’t been genetically blessed can still glide into our 40s, 50s and 60s with soft, dewy skin.
Vitamin-infused creams and lotions can certainly improve skin and hair, but if you really want to look great, you have to start on the inside.
The truth is, the right foods will not only help you feel great, they’ll also help you get beautiful locks and a glowing complexion.
8 essentials for better skin:
Water
Water is essential to providing moisture and suppleness to skin. It helps transport nutrients to all our cells—skin, hair and nails—and it’s a natural lubricant for our joints.
You should drink about half your body weight in fluid ounces each day. (So, if you weigh 150 pounds, you should drink about 75 ounces of water.)
If you’re feeling bloated, you may be retaining fluid from too much sodium. Drinking water flushes away excess sodium and aids in weight loss by removing excess water weight.
Want to add a refreshing flavor to your water? Add in a slice of lemon, lime or cucumber, or try my favorite: chopped fresh pineapple and fresh strawberries.
Vitamin A, beta-carotene
Think green vegetables, orange vegetables and fruit.
Vitamin A is an antioxidant that helps maintain and repair tissues in the body. It provides moisture for eyes, skin and epithelial cells that cover or line all our body parts, externally and internally.
The options are without limit: Try some mango salsa. Toss a handful of baby spinach into your smoothie. Roast some butternut squash. Roast some sweet potatoes with olive oil. Enjoy a broccoli salad with cranberries and sunflower seeds.
You can make healthy substitutions, too. Instead of fries with your burger, trade them for baby carrots and broccoli with a spinach dip.
Just a tip: Traditional, store-bought spinach dip is laden with mayonnaise, so instead use thawed, drained and chopped frozen spinach to make it greener and healthier.
Vitamin C
The American Academy of Dermatology says vitamin C can be highly protective against sun damage. Vitamin C’s antioxidant properties help reduce skin damage caused by free radicals, a harmful byproduct of sunlight, smoke and pollution.
This vitamin also promotes production of collagen, which acts like tissue cement to help keep skin from sagging.
Excellent sources include strawberries, blueberries, mangoes, tomatoes, bell peppers and citrus fruits.
Vitamin E
Vitamin E helps keep skin smooth, healthy and younger looking. It’s an antioxidant much like vitamin C, as it counters the effects of sun exposure. It’s also used topically as a cream and lotion to soothe dry skin.
Great sources include hazelnuts, pumpkin seeds, wheat germ and avocados.
B complex vitamins
A deficiency in B vitamins can cause dermatitis—an itchy, scaly skin reaction. Sources of these vitamins include bananas, eggs, oatmeal, whole grains, lentils and cereals.
Seafood
Seafood has good fats—essential fatty acids and omega-3—which help reduce inflammation in the body. These may also help reduce wrinkles.
The best types of seafood are salmon, albacore tuna, mackerel and sardines. Try adding a seafood meal twice a week. It’s as easy as a tuna fish sandwich for lunch and grilled teriyaki salmon for dinner.
Get calcium
What do milk, yogurt and soy have in common? They’re high in calcium, which makes them great not only for your skin, but for your bones and nails.
Yogurt also has probiotics that aid in digestion. It’s a great way to add protein and calcium to your smoothies.
Mediterranean staples
Don’t avoid fat just for the sake of your waistline. Eat the Mediterranean way and include plenty of olive oil, flaxseed, avocados, nuts and seeds.
Many women have dry, flaky skin because they don’t eat enough good fats—essential fatty acids. Fat is needed to absorb fat-soluble vitamins like vitamins A, D, E and K.
Enjoy some guacamole, serve olives on your appetizer tray, enjoy almond butter on your whole grain toast topped with banana slices, and top your yogurt with almonds and sunflower seeds.
A new WKTV cable television show, “Cooking and Kids”, may be just the thing to help housebound parents and children bond over food — and who doesn’t like bonding over food?
“Cooking and Kids”, produced by Vlada Vladic and Vlada’s Seeds of Life, is a “fun family cooking program created to reconnect families through sharing the love not only for quality food, but also for the enriching experiences attained when children are engaged in the process of bringing that food to the table,” according to supplied material.
The show will debut Friday, May 1, on WKTV Community Media cable Channel 25 (in Wyoming and Kentwood), at 10:30 a.m. and again at 6 p.m.
The program’s mission is to “educate, enable, energize, and engage families to reconnect through a shared passion for quality family time, healthy food and healthy lifestyles utilizing the natural and community resources available to them.”
The premier week’s episode is Lets’ Bake a Cake!, where viewers will learn to make a lemon cake.
“Preserving and passing onto kids one of the oldest arts of baking,” it states in supplied material. Step by step, Vlada and her daughter Mikaela will share how to make a homemade cake using homegrown ingredients.
“Spending time in the kitchen with kids is great opportunity for kids to learn various cooking and living skills as well as to bond with parents and friends,” Vlada says in supplied material. “Baking was one of the essential activities over which families bonded for centuries. In this episode, we are teaching and passing on this important skill onto younger generation.”
Complete schedules of programs on WKTV is on the WKTV web site at www.wktv.org.
The 44th Street Dog and Dairy walk-up eatery, located just east of U.S. Highway 131 in Wyoming, opened just about its normal time of mid-April. But is it not entirely “business as usual” due to current restrictions on restaurants.
Owner and manager Joel Ruark, who opened the business in 2012, says is some ways his business is perfect for the COVID-19 restrictions — 44th Street Dog is a walk-up, not a walk-in, and there is very little direct contact between employees and customers.
But he also worries about the impact of not being able to allow customers to sit on his brightly colored bench tables and eat as the weather gets warmer.
“Pretty much normal opening time for the season,” Ruark said to WKTV last week. “We got to the 15th (of April), which is when we usually open, and we said, ‘Well, we qualify. We’re a take-out.’ And we do a lot of take-out food. (Where people pick it up and drive away).”
The 44th Street Dog and Dairy walk-up eatery, located just east of U.S. Highway 131 in Wyoming, opened just about its normal time of mid-April. (WKTV/K.D. Norris)
44th Street Dog and Dairy, like many similar businesses, offer various styles of hotdogs, hamburgers and ice cream treats. But for the time being, they can not offer a place to sit and eat — as evidenced by the majority of his bench tables being stacked on the side of the building with only a couple available for those waiting for food.
“You can’t use those tables,” Ruark said. “I’ve been having to kick people off of them continuously. But they are very understanding. I think it is ridiculous. A family can’t event sit on the tables and eat together. They don’t want that. … I don’t love it. Especially in the summer, we have people who love to sit out here.”
And despite the current restrictions, Ruark says his business is starting pretty much as it always starts: very weather dependent.
“It is too early to tell what the impact is,” he said. “So far, I think it has been promising, maybe. It’s hard to say, the weather may have more (of an impact on business) than the restrictions.”
One thing for sure, Ruark said, his seasonal employees were ready to get back to work.
“My employees were just beating down the door, saying ‘We want work’,” he said.
44th Street Dog and Dairy is located art 521 44th St SW. For more information, visit their Facebook page @44thStreetDogandDairy.
As older adults continue to age, it’s critical that they eat foods with nutrition to boost their energy levels and build their endurance. Without enough energy, physical and mental health can begin decline. In order to get that much needed energy boost, here are 10 foods that provide multiple health benefits for seniors.
1. Nuts
Nuts are full of healthy fats and proteins that give seniors nutritional energy. The amino acids in nuts can also help rebuild and strengthen muscles, which is great for simple stretching and exercising.
Walnuts
Walnuts have plenty of fiber for seniors, and can be eaten on their own as a snack or in salads, deserts, and other dishes. Their high calorie count will also help provide seniors with all-day energy.
Almonds
The carbs and fiber in almonds are complicated and are broken down slowly, which provides energy throughout the day rather than all at once. This makes nuts a great pick-me-up with a long-lasting effect.
2. Berries
As with nuts, berries can be a quick snack that taste great and have many added health benefits that seniors can take advantage of.
Blueberries
Blueberries are full of antioxidants, which not only provide immune-boosting effects, but can help protect muscles from weakening over time. Blueberries also have water packed into them, which keeps seniors hydrated and energized.
Healthy carbs like whole grains have complicated cellular structures that take time to break down during digestion, which provides a constant source of energy throughout the day. Switching from unhealthy carbs to whole grains is a small step that has lasting health benefits.
Oatmeal
The rumors are true—oatmeal is good for your heart! A bowl of oatmeal in the morning can give you much-needed energy throughout the day, as well as providing fiber and protein that seniors need to build their endurance.
Quinoa
Quinoa, which is more of a seed than a grain, is packed full of healthy carbs and protein. It also helps build and repair muscles, which helps seniors maintain their muscle mass and mobility as they age.
4. Sweet potatoes
Rather than white or yellow potatoes, give sweet potatoes a try! Sweet potatoes have much more nutritional value than other potatoes, even though the “sweet” in the name might imply otherwise. The sweetness actually comes from the complex sugars and carbs that give seniors energy and encourage them to exercise and build muscle mass.
5. Greek or plain yogurt
Plain or Greek yogurt provides a big boost of energy with healthy proteins and fats. Rather than the sweetened versions that add lots of sugar, unflavored yogurt gives you lasting energy. You can add some fruits or berries to get natural sweetness if you need!
6. Bananas
As most people know, bananas are high in potassium. What isn’t as well known is what potassium helps to balance hydration and deliver energy. In addition, bananas have anti-inflammatory properties that help seniors build endurance and heal torn muscles faster.
7. Beans and lentils
Beans and lentils are high in a number of vitamins and minerals, such as zinc, iron, and magnesium. Replenishing minerals can help seniors maintain blood sugar levels, which in turn helps provide a constant stream of energy.
8. Water
While water is a drink, not a food, it is still one of the best things seniors can have to boost energy and build endurance. Without proper hydration, muscles won’t be able to function properly and seniors can easily lose both strength and mobility over time from dehydration.
If drinking water isn’t your thing, then take a look at some other ways you can get your daily dose of hydration.
Seeds are another example of a healthy snack that can give seniors a quick boost of energy and build endurance.
Chia Seeds
The slower you naturally digest food, the more steady your energy levels will be throughout the day. That’s why seeds that are high in fiber like chia seeds are a great high-energy snack.
Pumpkin Seeds
Like chia seeds, pumpkin seeds have a high fiber content that helps
regulate digestion throughout the day. You can easily make your own
pumpkin seeds at home by baking them in the oven with a little salt.
10. Avocados
Avocados provide some of the healthiest natural fats found in any food item. Healthy fats are used as energy, rather than unhealthy fats which are stored by the body. Seniors can take advantage of the energy provided by avocados to motivate themselves to exercise and move.
Seniors need to find the energy to move, stretch, exercise, and socialize as they age, or they face serious health consequences. Rather than losing independence, eat the right foods and stay healthier for longer!
Hankerin’ for a dinner of TwoGuys Brewery’s prime rib and beer? TwoGuys managing partner, brewmaster and all-around craft-brew guru Tom Payne shows off a take-home option. (WKTV/K.D. Norris)
Three Wyoming and Kentwood area craft breweries and brew pubs — TwoGuys Brewing, Broad Leaf Local Beer and Railtown Brewing Company — are doing what they can to keep their taps flowing in these times of COVID-19 restrictions.
Like most restaurants, they are offer take-out and delivery of food from their kitchens. Like most breweries, they offer to-go craft beer choices from their brewers. And like any good pub, they offer the kind of optimism that any good bartender will offer up to customers contemplating the worst over a cold pint.
Broad Leaf reports they are brewing up a Super Wonderful Happy IPA, “named to contrast the times and keep people thinking positively,” they say.
But despite a barkeep’s optimism, there is a healthy outpouring of concern about the future.
Railtown Brewing Company. (Supplied)
“It’s been a long road so far. Sadly, we’re in the early part of a marathon not a sprint,” Railtown’s Justin Buiter said to WKTV. “We were one of the first industries to see forced shutdowns and we’ll be one of the last to re-open. We’re planning for the worst and hoping for the best.”
TwoGuys also has some concerns about what might happen with a “slow opening” of establishments like theirs.
“As far as plans for when things open back up, we aren’t really sure,” TwoGuys Brewing managing partner Amy Payne said to WKTV. “We are prepared to pivot once again as necessary but have discussed that until all restrictions to regular business are lifted we will, most likely, continue to operate as we currently are. Opening our taproom at half capacity (if that should be the next phase) would definitely be detrimental to sales so keeping with the current model would keep us closer to our goal numbers.”
A bright spot has been community support
Despite the current hardships, the three breweries have been thankful for the support of the community during these times.
“The community support has been amazing,” Railtown’s Buiter said.”We see a lot of familiar faces every week. Folks genuinely care about us and want to see us through this, and that means more than we can put into words.”
For Broad Leaf and its mother ship, Grand Rapids’ Brewery Vivant, their thankfulness includes community support of employees whose jobs were impacted by the closures.
“All gratuities at both locations are being put into an emergency fund for our hourly staff,” Broad Leaf and Brewery Vivant co-owner and president Kris Spaulding said to WKTV. “We have been amazed at how generous our community is. Through those guests, we have built up a meaningful fund that will surely help out some of our staff who are struggling.”
Broad Leaf is also being a little old-school resourceful when it comes to labeling their to-go beer cans and their brewing choices.
Broad Leaf Local Beer offers door pick-up of beer-to-go, and merchandise, at the Kentwood location. Much of the pub’s usual food fare is available through the mother ship, Grand Rapids’ Brewery Vivant, by pick-up or delivery. (WKTV/K.D. Norris)
“People may notice our simple war-time style labels printed on address stickers as we make do with what we have on hand,” Spaulding said. And “We have been going back to old school methods and are all pulling together to be able to share what we all love with the amazing public that has been going out of their way to support us.”
Also “Super Wonderful Happy IPA … is sort of an old-school IPA made with Mosaic and MI Chinook hops … Bananicula is a pastry stout with Count Dracula Chocolate cereal, banana, vanilla, and marshmallow that we bottled by hand on a homebrew counter-pressure filler contraption our head brewer Jacob cobbled together.”
Man, and woman, does not live on beer alone
That adapting with the times is also at play in to-go food selections.
Much of Broad Leaf’s eclectic fare — including their appropriately named “Drunken Noodles” — is available for pick up and limited-area delivery out of Brewery Vivant’s Eastown kitchen. (The actual Broad Leaf location has curbside pick up of beer and merch, as well as beer delivery.)
TwoGuys, in contrast, has made some changes to adapt.
“In order to stay relevant in the current situation we took a look at what our guests, and hopefully folks new to TwoGuys, would be looking for as the social distancing seemed like it was going to carry on longer than officials were suggesting,” Payne said. “What we decided was, although hot take-out food is great for some, many were traveling across town to get back home if they worked near us or wanted to support us even though they lived across town. Take-out hot food just isn’t as good when it has travelled for a while. So, we began to work on ‘Take N Bake’ options.”
Currently they offer casseroles, lasagna, mac and cheese — and prime rib meals — purchased in tins ready to be put in the oven when they got home.
Desserts have also been “huge,” she said. “Pans of brownies full of all kinds of delicious additives … Nothing like brownies when the world is full of uncertainty.”
(The take-and-bake fruit cobblers looked too good to pass up when researching this story! And their TwoGuys IPA hits the pale ale spot.)
Railtown Brewing Citra Warrior IIPA. (Supplied)
At Railtown, they are open for pick-up and carryout of beer, cider and much of their regular menu food for lunch and dinner, daily except Sunday. Ordering is by phone only. And they do have some special brews unexpectedly available.
“Due to COVID-19, we had to cancel our Warrior Unleashed party which is a celebration of our Imperial IPA, Citra Warrior,” Railtown’s Buiter said. “The result is, we have a ton of beer selections on tap currently. We released 4 variations of Citra Warrior — Midnight Warrior (Black Imperial IPA), Soulless Warrior (Ginger Imperial IPA), Tiki Warrior (Pineapple Imperial IPA), and Tiki Torch (Pineapple and Cayenne Pepper Imperial IPA).”
Keeping with that barkeep’s optimism, they also have a new “Shutdown Brown”, a hazelnut brown ale.
Railtown is located at 3595 68th St. SE, in Dutton but just across the border with Kentwood. For food and beer information, call 616-881-2364 or visit railtownbrewing.com.
TwoGuys is located at 2356 Porter St. SW, in Wyoming. For food and beer information, call 616-552-9690 or visit twoguys-brewing.com.
Broad Leaf is located at 2885 Lake Eastbrook Blvd, in Kentwood. For food and beer information call 616-803-0602 or visit broadleafbeer.com.
Those with dairy in their diet have a lower risk of diabetes—possibly because they’re eating less refined, low-fiber carbohydrates, according to one study. (Courtesy Spectrum Health Beat)
Dairy foods have been getting a lot of attention from researchers in recent years, notably from studies done both jointly and separately by scientists at Harvard and Tufts universities.
They looked at the relationship between full-fat dairy and the risks for heart disease and diabetes.
A 3,000-participant study found that people who included dairy fat in their diet had a lower risk of diabetes. One theory for the link is that people who skip or limit dairy might compensate by eating more refined, low-fiber carbohydrates, which can increase diabetes risk.
A study that followed more than 200,000 people over several decades looked at the relationship between dairy fat intake and heart disease.
It found no increase in heart disease risk among people who ate dairy fat, although the risk was lowered when calories from dairy fat were replaced with calories from plant-based fats or whole grains—24% when they were replaced by polyunsaturated fats and 28% when replaced with whole grains.
On the other hand, the risk went up by 6% if those calories went instead to foods with other types of saturated fat, like red meat.
A third piece of research reviewed nine studies that looked specifically at butter—another source of saturated fat—and its role in heart disease, diabetes and all causes of death.
The analysis found that while plant-based fats are healthier, small amounts of butter aren’t likely to hurt you.
What might you do with all this information? The familiar bottom line is moderation.
While it’s still healthier to cook with olive oil, for instance, you can indulge in a pat of butter on your hot whole-grain cereal or an ounce of cheese on whole-grain bread or, perhaps best of all, a serving of full-fat yogurt and a cup of berries.
Feel like you want to support seniors in your community while maintaining a social distance from one of the most at-risk COVID-19 populations? A new virtual food bank may be just what you’re looking for.
The Michigan Department of Health and Human Services (MDHHS) Aging and Adult Services Agency and the Food Bank Council of Michigan announced this week the creation of “virtual food bank” raising money to provide food boxes to seniors who are staying home to protect themselves from COVID-19.
Michigan residents can make monetary donations on the virtual food drive website to buy food for the project.
Kent County seniors who need extra support at this time can now sign up for assistance, including meal delivery, delivery of non-perishable food items, and daily wellness-check calls by contacting the Area Agency on Aging of Western Michigan.
The Area Agency on Aging of West Michigan said to WKTV, following the state announcement, that information on local food resources is available at aaawm.org/article/an-update-on-food-resources.
Each of the virtual food drive boxes is filled with 33 food items that provide for 22 well-balanced, nutritious meals, according to supplied material. Each box contains breakfast, lunch and dinner recipes for seniors who are food insecure. A donation of $28 pays for an entire box containing food such as chunk white canned chicken, green beans, peanut butter and low-sodium diced tomatoes. Boxes are distributed from local food banks through Area Agencies on Aging and delivered by volunteers.
“Michigan’s aging adult population is especially vulnerable to COVID-19,” Dr. Alexis Travis, director of the Aging and Adult Services Aging, said in supplied material. “It’s critical that seniors stay home, but they also need healthy food.”
The Michigan National Guard is packing the first 10,000 boxes at Gleaners’ Community Food Bank’s warehouse in Pontiac. The Food Bank Council is routing the boxes to Area Agencies on Aging across the state, but more food is needed to feed seniors.
“The COVID-19 pandemic poses unprecedented additional barriers to food access,” Dr. Dawn Opel, of the Food Bank Council of Michigan, said in supplied material. “This program is an example of how we are creating innovative food distribution models to bring food to people where they are—to alleviate household food insecurity and to prevent the spread of the virus for those without transportation and other supports.”
The genetic traits that helped our ancestors battle food scarcity could today be contributing to excess weight and related illnesses. (Courtesy Spectrum Health Beat)
It’s not easy maintaining a healthy weight. Even when you manage to drop a few pounds, they often return.
Why would the body seem to encourage obesity?
New research suggests the answer lies far back in human evolution, with an anti-starvation mechanism that primes the body to store fat.
The key to this mechanism is a protein dubbed “RAGE,” according to New York University scientists working with mice. They believe RAGE evolved to help keep ancient humans from starving when food was scarce.
But today, in times of plenty, there’s a glitch at work: RAGE is produced to combat the cellular stress caused by overeating.
The protein seems to mistake this stress as similar to starvation, and so it switches off the body’s ability to burn fat. The result: fat becomes easy to accumulate, but tough to shed.
Still, there’s a silver lining to all of this, the NYU team said, because the research might lead to anti-obesity drugs.
“Our thinking is that RAGE is targetable. When we put mice with no RAGE expression at all on a high-fat diet, they ate the food but were not becoming obese,” explained study author Dr. Ann Marie Schmidt, from the NYU School of Medicine.
And a lack of RAGE appeared to be safe, at least for mice.
“When you totally delete RAGE in mice, they have normal reproduction and no problems with cognition,” she said.
The researchers hope that because RAGE seems to be active just during times of metabolic stress instead of during everyday functions, taking it away won’t create problems.
But don’t pin your hopes on a RAGE-deleting drug just yet.
Schmidt was quick to note that any such drug is a long way off yet because the research is currently in mice. Findings from animal studies don’t always translate to humans.
Still, Schmidt said the potential is exciting.
In addition to limiting the body’s ability to burn fat, RAGE also may contribute to inflammation throughout the body. So, along with taming obesity, it’s possible that removing the RAGE protein might help with some of the inflammatory consequences of obesity, such as diabetes, cancer, hardening of the arteries and Alzheimer’s disease, according to the researchers.
Dr. Michael Wood, medical director for bariatric surgery at the Detroit Medical Center’s Harper University Hospital, said the study was interesting, although very early.
And, Wood said, “obesity is a very complicated problem, and I think these findings are an oversimplification.”
But Wood noted that it’s possible the RAGE protein plays a role in excess weight. It’s just not likely the only factor in the development of obesity.
“I don’t think there’s one switch or any one thing that can solve this complicated issue. There’s no magic bullet for obesity,” he said.
Right now, if someone wants to lose weight, they have to commit to lifestyle changes, Wood said.
And, that’s true even if someone has weight-loss surgery. He added that the most significant change comes from eating fewer calories. Exercise is a healthy habit, but only a small component of weight loss.
The study was published online recently in the journal Cell Reports. Funding was provided by the American Heart Association, the U.S. Public Health Service and the American Diabetes Association.
In addition to it tutoring program, Streams of Hope offers a variety of programs to their community including a food pantry, after-school activities for middle and high school students, a community garden, and health & wellness programs. (Supplied)
The Streams of Hope community center in Kentwood has received a $25,000 grant from HarperCollins Christian Publishing to support the center’s elementary student tutoring program.
Since the tutoring program begin in 2010, it has steadily grown to provide more than 100 hours of free tutoring each week by 10 certified teachers to 80 students, according to the center.
Kurtis Kaechele (Supplied)
“It’s a joy and a privilege to have HarperCollins Christian Publishing come alongside this tutoring initiative once again,” Kurtis Kaechele, Streams of Hope executive director, said in supplied material. “They have been a wonderful partner over the past six years, and their support empowers the students in this neighborhood to overcome barriers and succeed in school.”
During the COVID-19 stay-at-home restrictions, Streams of Hope has sent virtual tutoring resources to their students and provided printed versions to families that utilize the center’s food center drive-thru supplemental grocery system.
The combined population of three public elementary schools, each less than half a mile from the center, located at 280 60th St, SE, is over 90-percent eligible for federal assistance, according to Streams of Hope.
“Educational success is a significant factor for reducing poverty, and our prayer is that by impacting students we would see our neighborhood transformed for the better,” Kaechele said. “In 2018, 91 percent of students being tutored in reading achieved one grade level or more of growth. During the same period, 84 percent of math students raised their assessment scores.”
Kentwood’s Streams of Hope ministry serves children and families in several ways. (Supplied)
In addition to tutoring, Streams of Hope offers a variety of programs to their community including a food pantry, after-school activities for middle and high school students, a community garden, and health & wellness programs. It also serves as a campus for SpringGR entrepreneurial training.
The HarperCollins grant will also support the center’s summer soccer and reading camp in addition to their Nutrition, Education & Wellness program for diabetic clients.
“Year after year, HarperCollins Christian Publishing continues to be in awe of what Streams of Hope can accomplish for the Kentwood community, and greater Grand Rapids,” Casey Harrell, senior director of corporate communications at HarperCollins Christian Publishing, said in supplied material. “Not only have we built a relationship through monetary investment, but with their leadership, staff, and the children involved in their tutoring program.”
Streams of Hope is a community-based ministry in the Townline neighborhood of Kentwood that “exists to demonstrate God’s love and foster sustainable change through services that build relationships, meet family needs, and promote a healthier community,” according to the group. Its programs focus on creating healthier schools, neighborhoods, and families by utilizing local resources.
The digestive system is a pretty complex set of organs. When something goes wrong, you usually know about it soon thereafter. Here’s how to tell whether it’s something serious. (Courtesy Spectrum Health Beat)
From top to bottom, digestion is a pretty complicated process. And many digestive disorders can occur at almost any point along the journey from mouth to… well, you know.
Spectrum Health Medical Group gastroenterologist Ben Kieff, MD, shares the seven most common conditions and what to do about them.
The symptoms of many of these digestive diseases resemble each other, as well as other medical conditions or problems, Dr. Kieff noted. When in doubt, it’s always best to consult your doctor for a proper diagnosis.
1. Constipation is the most common digestion-related complaint.
Symptoms: Uncomfortable or infrequent bowel movements.
Try this: Add fiber in your diet (think “an apple a day”), drink more fluids (go for eight glasses of water a day) and get more exercise (walk around the block).
When to get help: If constipation doesn’t go away, or if it seems to come out of nowhere, or if you’re in pain.
2. Lactose intolerance upsets the stomachs of up to 50 million Americans.
Symptoms: Nausea, cramps, bloating, abdominal pain, gas or diarrhea after consuming dairy products such as milk, cheese and ice cream. This is caused by the lack of an enzyme you need to digest the sugar in dairy products.
Try this: Limit dairy products and try lactase, an over-the counter pill to replace the missing enzyme.
When to get help: Now. Symptoms of lactose intolerance may resemble other medical conditions or problems.
3. Reflux (GERD or gastroesophageal reflux disease) irritates 14 percent of the population.
Symptoms: Heartburn (acid indigestion), and in some cases, a dry cough, asthma symptoms and trouble swallowing. This happens when gastric acid flows from the stomach into the esophagus.
Try this: Avoid foods that trigger your symptoms, don’t eat just before bedtime, take antacids and other medications aimed at reducing stomach acid. And if you smoke, quit.
When to get help: If problems persist and diet and lifestyle changes don’t do the trick. Over time, GERD can damage your esophagus and can even lead to esophageal cancer.
4. Celiac disease (gluten intolerance) is gut-wrenching for one in 133 people.
Symptoms: Chronic diarrhea, weight loss, abdominal pain and gas, pale foul-smelling stool, anemia and more.
Try this: A gluten-free diet is a must. Gluten is found in wheat, rye, barley and oats. This may require a major change in your eating habits.
When to get help: Now. Symptoms of celiac disease are similar to those of other digestive diseases and intestinal infections.
5. Inflammatory bowel diseases (like Crohn’s disease or ulcerative colitis) attack 25 to 45 million people.
Symptoms: Diarrhea (sometimes bloody), abdominal pain, weight loss, fatigue and more. Bowel disease may start if your immune system attacks your gastrointestinal tract.
Try this: There’s no one-size-fits-all solution, but it may help to stop smoking, drink more fluids, exercise and experiment to see what foods you can eat safely. Smaller meals may help, too.
When to get help: Now. Find a doctor who won’t dismiss your symptoms and is willing to experiment with you for the best solution.
6. Gallstones are diagnosed one million times a year.
Symptoms: You could have gallstones without symptoms. If they grow larger or obstruct bile ducts, however, you may have a “gallstone attack” with pain, nausea and vomiting after a fatty meal, or at night.
Try this: If you’re diagnosed with gallstones during an ultrasound test, but you don’t have symptoms, take a wait-and-see approach before jumping into surgery.
When to get help: Immediately if you experience pain lasting more than five hours or sweating, chills, low-grade fever, yellowish skin or eyes and clay-colored stools.
7. Diverticular disease will pop up in one out of two seniors.
Symptoms: Cramps, bloating or constipation caused by inflammation of diverticula (small pouches) that bulge outward through the wall of the colon.
Try this: There may be a link to diet, so make sure yours includes 20 to 35 grams of fiber each day by eating whole grain foods, fruits, veggies and beans.
When to get help: Immediately if you experience pain on the left, lower abdomen, fever, nausea, vomiting, chills and cramping, as the diverticula may be infected.
Given their notoriously high salt content, packaged snacks may be one of the biggest culprits in your struggles with bloating and gas. (Courtesy Spectrum Health Beat)
If you often feel bloated after a meal, don’t be too quick to blame high-fiber foods. The real culprit might surprise you.
Your gut may be rebelling because you’re eating too much salt, a new study suggests.
“Sodium reduction is an important dietary intervention to reduce bloating symptoms and could be used to enhance compliance with healthful high-fiber diets,” said study researcher Noel Mueller, an assistant professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore.
He and his research colleagues looked at data from a large clinical trial conducted in the late 1990s known as Dietary Approaches to Stop Hypertension-Sodium, or DASH-Sodium for short.
Their conclusion: Consuming a lot of salt increases bloating, as does a healthy, high-fiber diet.
Although it’s not clear exactly how salt contributes, Mueller suspects fluid retention may be the key.
Eating more salt can promote water retention and make digestion less efficient, which can lead to gas and bloating, he said.
Studies in mice have shown that dietary salt can alter the makeup of gut bacteria. And that, in turn, can affect gas production in the colon, Mueller said.
“Our study suggests that selecting foods with lower sodium content, such as those that are not ultra-processed, may help relieve bloating in some people,” he said.
Bloating affects as many as a third of Americans, including more than 90% of those with irritable bowel syndrome. It’s a painful buildup of excess gas created as gut bacteria break down fiber during digestion.
For the current study, the researchers used findings from a 1998-1999 trial.
In that trial, the DASH diet—one low in fat and high in fiber, fruits, nuts and veggies—was compared with a low-fiber eating regimen. The trial’s goal was to learn how salt and other factors affected high blood pressure.
The new review found that about 41% on the high-fiber diet reported bloating and men had a bigger problem with it than women. And diets high in salt increased the odds of bloating by 27%.
“We found that in both diets, reducing sodium intake reduced bloating symptoms,” Mueller said.
The upshot is that reducing sodium can be an effective way to prevent gas—and may help people maintain a healthy, high-fiber eating regimen.
Many things can cause bloating—lactose intolerance, celiac disease, small intestinal bacterial overgrowth, infection or other conditions, said Samantha Heller, a senior clinical nutritionist at New York University Langone Health.
“If someone is experiencing gastrointestinal symptoms such as bloating on an ongoing basis, they should see their health care practitioner to see if the cause can be pinned down,” said Heller, who wasn’t involved with the study. “This way they will know how to manage the issue.”
Occasional bloating is not uncommon, she added.
To help you avoid excess gas and bloating, Heller offered these tips:
Increase physical activity.
Limit highly processed foods, such as fast food, frozen meals, junk food and fried food.
Increase your fluid intake and make peppermint tea part of it. Avoid carbonated beverages.
Eat more foods that are rich in fiber, such as vegetables, legumes and whole grains. Increase these slowly and in small portions and be sure to increase your fluid intake at the same time.
Have smaller meals.
The report was published in the American Journal of Gastroenterology.
There are several things you can do to knock out reflux before it becomes a problem. Among them is avoiding spicy foods. (Courtesy Spectrum Health Beat)
Unlike many other medical conditions, gastroesophageal reflux disease is almost completely preventable.
Most of us have suffered with the occasional bout of heartburn (also called acid indigestion). It’s that burning chest pain that begins behind the breastbone and moves up to the neck and throat. It happens when acids in the stomach back up into the esophagus and burn the lining.
“If you’re having heartburn or acid reflux more than twice a week for a few weeks, however, it could be GERD,” said Praveen Sateesh, MD, a gastroenterologist with Spectrum Health Medical Group. “GERD is a more serious and longer-lasting condition.
Over time, GERD can permanently damage the esophageal lining and lead to even more serious conditions such as Barrett’s esophagus or esophageal cancer.
“There are a number of different lifestyle modifications you can try to help calm the burn, or hopefully avoid it altogether,” Dr. Sateesh said. “But it’s not a ‘one size fits all’ approach. What works for one person may not work for someone else. Keep trying, and find what works for you.”
1. Lose weight
Obesity is the leading cause of GERD. Lose weight if you’re overweight and don’t gain weight if you’re not.
2. Avoid foods known to cause reflux
Place these foods on your ‘do not eat’ list (or at least, ‘eat in moderation’, if you’re willing to take your chances):
Fatty foods
Spicy foods
Acidic foods, like tomatoes and citrus
Mint
Chocolate
Onions
Coffee or any caffeinated beverage
Carbonated beverages
3. Eat smaller meals
Large meals fill the stomach and put pressure on the area where the stomach and esophagus join together. This pressure makes reflux more likely. Smaller, more frequent meals are better.
4. Don’t lie down after eating
Gravity normally helps keep stomach acid where it belongs: down in your stomach. So wait at least three hours before you lie down after a meal and be sure to eat early to give your stomach time to empty before bedtime.
5. Elevate the head of your bed
Stomach acid, like water, does not roll uphill. Raising the head of your bed six to eight inches can help gravity keep gastric acid down in your stomach. Or, you can use a wedge-shaped support to elevate your head and upper chest. Don’t use extra pillows, as they only raise your head and will not help with GERD.
6. Review your medications
There are a number of medications that can affect your digestive system and increase your risk of GERD. These include:
Non-steroidal anti-inflammatory drugs
Calcium channel blockers (often used to treat high blood pressure)
Certain asthma medications, including albuterol
Anticholinergics (used to treat conditions such as seasonal allergies and glaucoma)
Bisphosphonates (used to boost bone density)
Sedatives and painkillers
Some antibiotics
Potassium
Iron tablets
If you’re taking any of these medications, talk to your doctor about switching to another drug that does not have the same effect on the upper digestive tract. Don’t, however, stop taking a prescribed medication without first consulting your doctor.
7. Stop smoking
Some studies have found that nicotine can relax the muscles that keep the esophagus closed off from the stomach and can also interfere with your saliva’s ability to clear acid out of the esophagus.
8. Cut back on alcohol
As with smoking, alcohol can cause these same muscles to relax. Alcohol can also cause the esophageal muscles to spasm.
9. Wear loose-fitting clothes
Don’t wear tight clothing or belts that can constrict your stomach. Yes, this is permission to wear yoga and sweat pants!
10. Take an antacid
Antacids neutralize stomach acid before it backs up into the esophagus.
“If, after trying the above tips, you’re still experiencing GERD, see your doctor or a gastroenterologist for further evaluation,” Dr.Sateesh said. “There are several effective medications you can take to ease the symptoms of GERD.”
Although colonoscopy screens for cancer, it can also uncover a common condition called diverticulosis.
This is when one or more pockets develop in the colon wall, often in the large bowel. These pockets occur over time, possibly from not getting enough fiber in your diet or eating too much red meat.
They’re so common that about 50% of people have them by age 50, according to the American Gastroenterological Association.
Problems can occur if a pocket gets infected, swollen and inflamed, which happens to about 5% of people with diverticulosis.
This condition is called diverticulitis.
“Attacks” of it can come with pain in the lower left abdomen, fever, chills and changes in stool. You may also experience nausea and vomiting.
Treatment for diverticulitis often centers on a short-term low-fiber diet to quiet the digestive tract and possibly antibiotics to get rid of the infection.
Some people get repeated attacks.
There’s also the possibility of developing a serious abscess in a pocket and needing surgery to remove the affected section of intestine if the damage is severe.
But you can take steps to lower the risk for repeated attacks and complications.
After—and only after—the infection clears, slowly reintroduce fiber to your diet by eating more whole grains, legumes (including beans and lentils), vegetables, berries, fruits with edible skins, nuts and even popcorn.
The goal is 25 grams of fiber a day for women, 38 for men. Replace at least some red meat with poultry and fish. Vigorous cardiovascular exercise also offers some protection.
Also, ask your doctor about any medications that might raise your risk of a flare. These could include nonsteroidal anti-inflammatory drugs, or NSAIDs, like aspirin or ibuprofen. Acetaminophen may be safer for you.
These same steps may help prevent diverticulosis or stop it from progressing to diverticulitis.
So where do we go from here? Good nutritional intake. That’s right—a healthy diet can help keep you energized all day.
By eating just one or two high-energy foods every two to four hours, you can sustain your energy levels for a much longer period.
Here are the Top 10 foods to fuel long-lasting energy:
1. Old fashioned or steel-cut oats
Oats are a good source of complex carbohydrates, soluble fiber and protein. Eating oatmeal may also improve your cholesterol. Avoid flavored oatmeal packets because they have added sugar or sugar substitutes. Instead, flavor your oatmeal yourself with fruit, berries, cinnamon and nuts.
2. Brown rice
Rice is inexpensive, and it’s versatile in its culinary uses. Whole grains such as brown rice will provide complex carbohydrates for energy while also providing healthy fats, vitamins, minerals, fiber and protein.
3. Potatoes
Potatoes provide complex carbohydrates and are good sources of fiber (keep the skin on) and potassium. Sweet potatoes and yellow-, red- or purple-skinned potatoes are the best choices.
Beans are good sources of complex carbohydrates, protein, vitamins and minerals. They are one of nature’s perfect foods.
5. Plain Greek yogurt
Greek yogurt provides a lot of protein and simple carbohydrates in the form of lactose. Choose a plain, low-fat or fat-free Greek yogurt to avoid sugar substitutes, and add healthy carbohydrates and fats yourself—fruits, berries and nuts.
6. Fresh fruit
Fresh fruits have simple carbohydrates for quick energy, as well as fiber and antioxidants that decrease the glycemic index. Choose fruits as snacks throughout the day, and be sure to eat at least two servings daily.
7. Berries
Berries get their own category because of their unique blend of low caloric, high fiber and high antioxidant content. Try to eat berries every day.
8. Nuts
Nuts provide healthy, unrefined fats, and they’re a good source of protein and fiber. They make easy snacks and have a long shelf life. Nuts are high in calories, so a handful once a day is enough.
9. Leafy greens
A low energy level can sometimes correspond to a lack of important nutrients such as omega-3, iron, B vitamins, zinc and magnesium. Leafy greens are good sources of these nutrients, as well as a source of antioxidants. Have a salad every day, or alternatively, put these greens in your smoothie.
10. Water
Dehydration contributes to poor energy levels. Try to drink at least 64 ounces of water daily. That’s about 2 liters. If you’re a large man or you exercise regularly, you may need to drink 3 to 4 liters of water each day.
There are numerous drugs to treat digestive woes caused by heartburn or stomach ulcers. But solving one health problem may be causing another.
New research from Austria found that people who use drugs that suppress stomach acid were almost twice as likely to need drugs to control allergy symptoms.
And people over 60 who used these drugs were more than five times as likely to also need an allergy medication, the study reported.
“Many people have gastric (stomach) complaints and many people take anti-acid medicine. The longer the treatment with these medicines, the higher the risk of allergies,” said study senior author Dr. Erika Jensen-Jarolim, a clinical immunologist at the Medical University of Vienna.
How might these two conditions be connected?
Jensen-Jarolim said that, normally, the acidic environment in the stomach helps break down food-derived proteins that can cause allergies.
But if you take acid-suppressing drugs, the food you eat isn’t broken down into small enough pieces.
Intact allergens are sent to the intestine, where they can cause an allergic reaction and inflammation.
The implications from this study could be far-reaching.
According to the American College of Gastroenterology, more than 60 million Americans have had heartburn at least once in the past month.
Heartburn—gastroesophageal reflux disease, or GERD—occurs when stomach acid backs up into the esophagus (the tube connecting your throat and stomach), the American College of Gastroenterology said.
Symptoms include a feeling of burning behind the breastbone that can move up to the neck. Some people notice the bitter taste of bile in the back of the throat.
To treat this discomfort and pain, people often take acid-reducing medications. These include popular drugs called proton pump inhibitors, or PPIs.
Medications in this class include prescription and over-the-counter drugs like Prilosec (omeprazole), Prevacid (lansoprazole) and Nexium (esomeprazole).
Another class of medications is called H2 blockers. This class includes Tagamet HB (cimetidine), Pepcid (famotidine) and Zantac (ranitidine). There is also a medication called Carafate (sucralfate) that’s an aluminum compound.
All of these medications were linked to an increased use of allergy medications.
But there was a higher prevalence of allergy medication use after a sucralfate prescription, according to the study.
The study included prescription information from 97% of people in Austria. The data covered four years, from 2009 to 2013.
The researchers noted that as few as six doses of anti-acid medication each year were linked to an increased need for allergy medication. The risk of needing allergy medication rose with more frequent use of acid-reducing drugs.
Women and older people taking acid-reducing drugs were more likely to need allergy drugs.
Jensen-Jarolim said she hopes doctors will heed the study findings and prescribe acid-suppressing medications with care. She also hopes that consumers buying over-the-counter anti-acids will remember that these are medications and any medication can have side effects.
For those concerned about allergies, but who may still need acid-reducing drugs, she recommended taking these medications for the shortest time possible.
Dr. Elie Abemayor, chair of the division of gastroenterology at Northern Westchester Hospital in Mount Kisco, N.Y., reviewed the findings, and said it’s always important to weigh the benefits of a drug against the risk.
And while the findings were “concerning,” Abemayor said it’s important to recognize that this study is observational and cannot prove a cause-and-effect relationship.
“I would still take these drugs if I needed them. I don’t think this study will change the way they’re prescribed,” he said.
But he added that if you don’t really need the drugs for a long time, it’s a good idea only to take them as needed.
The findings were published recently in the journal Nature Communications.
Do you eat healthy during the week, then ease off the brakes on the weekend? You’re not alone.
But such a five days on-two days off eating regimen can erode diet quality, according to a study published recently in the Journal of the Academy of Nutrition and Dietetics.
Not only did participants take in more calories on weekends than on weekdays, they were less healthy calories, to boot.
They consumed more alcohol and fat, and ate less of the good stuff, like yogurt, fruits, dark green and orange vegetables, chicken, nuts and seeds, and whole grains.
And if the calories you consume on the weekend exceed the number you take in during the week, that’s a net surplus—read: weight gain.
Besides stalling any weight-loss efforts, weekend junk-food binges can also negatively impact the healthy bacteria in your gut.
A lab study published in Molecular Nutrition & Food Research found that cycling on and off junk food was almost as detrimental to the delicate balance of the gut microbiome as eating it all the time.
In particular, a junk-food diet reduces the microbes needed to metabolize flavonoids, a category of micronutrients thought to help with weight loss and brain health.
If you look forward to letting loose on the weekends, find other ways to unwind.
For instance, try a new activity—you’ll burn more calories and boost your weight-loss (or control) efforts.
If going out for a big brunch is your downfall, schedule a trip to the gym instead.
Weekends are also perfect for doing some healthy cooking. Make enough to have for brown-bag lunches so weekday eating is more satisfying.
The burning discomfort behind your breastbone that moves up toward your neck and throat. The bitter or sour taste of acid in the back of your throat.
Heartburn.
It’s caused when acid from the stomach flows backward, or refluxes, up into the esophagus, irritating the throat, vocal cords and entrance to the lungs.
For most, it’s a minor annoyance. But for some, it’s a sign of gastroesophageal reflux disease, a condition that could lead to even more serious health problems.
1. Do you frequently have one or more of the following:
An uncomfortable feeling behind the breastbone that seems to be moving upward from the stomach?
A burning sensation in the back of your throat?
A bitter acid taste in your mouth?
2. Do you often experience these problems after meals?
3. Do you experience heartburn or acid indigestion two or more times per week?
4. Do you find that antacids only provide temporary relief from your symptoms?
5. Are you taking prescription medications to treat heartburn, but still having symptoms?
If you said yes to two or more of the above, you may have GERD. To know for sure, see your doctor or a gastroenterologist. In most cases, an endoscopy should be performed to evaluate the severity of GERD and identify the possible cause.
Don’t ignore your heartburn
Up to 20 percent of Americans suffer from typical symptoms of GERD, noted Praveen Sateesh, MD, a gastroenterologist with Spectrum Health Medical Group. These symptoms include:
Frequent heartburn (two or more times a week)
Difficulty swallowing (dysphagia)
Food sticking in the esophagus
Dry cough, hoarseness or sore throat
Regurgitation of food or sour liquid (acid reflux)
Sensation of a lump in the throat
While heartburn is the classic symptom, an estimated 65 percent of people with GERD experience atypical symptoms.
“These lesser-known symptoms are important to note because patients and their doctors may not associate them with reflux disease,” Dr. Sateesh said. “They therefore don’t pursue appropriate treatments.”
Atypical symptoms of GERD include:
Chronic cough
Persistent sore throat
Hoarse voice
Persistent postnasal drip
Chronic throat clearing
Choking
Dental erosion
Chest pain
Over time, Dr. Sateesh said, inflammation caused by GERD wears away the lining of your esophagus and can cause some serious complications:
Asthma, chronic cough and ear, nose and throat problems. These are known as extra-esophageal manifestations and the connection to GERD often goes unrecognized, even by health care providers.
Peptic stricture. This is a chronic acid injury and scarring of the lower esophagus. Patients often complain of food sticking in their throat, Dr. Sateesh said.
Barrett’s esophagus. This is a precancerous condition where the lining of the esophagus changes to resemble intestinal tissue. Once this happens, patients who initially experience heartburn won’t be able to feel the burning sensation any longer and incorrectly think the problem has gone away. Barrett’s is the No. 1 risk factor for developing esophageal cancer.
Esophageal cancer. This cancer is increasing at fast rate in the U.S. and results when GERD or Barrett’s is left untreated for many years.
To learn more about acid reflux and heartburn, including treatment tips, watch Dr. Sateesh on Fox 17 Morning Mix.
The crowd at the 2019 Taste of Kentwood. (Supplied/City of Kentwood)
By WKTV Staff ken@wktv.org
The City of Kentwood invites residents and all West Michiganders of all ages to a celebration of food, fun and local business at a community-celebration event, Taste of Kentwood, on Thursday, March 12.
Now in its 19th year, Taste of Kentwood will be held at the Kentwood Activities Center, 355 48th St. SE. The event will feature a variety of local restaurants offering samples of appetizers, entrées, sides and desserts during two sessions: 4:30-6 p.m. and 6:30-8 p.m.
One of the eateries at the 2019 Taste of Kentwood. (Supplied/City of Kentwood)
“Kentwood is known for its incredible diversity which is demonstrated in our ranging dining options,” Val Romeo, Kentwood Parks and Recreation director, said in supplied material. “From ethnic to American, high-end to casual, Taste of Kentwood is the ideal opportunity to try new foods, meet neighbors and make the most of what the city has to offer, all in one spot.”
In addition to tasting the local cuisine, there will be live music from the band Just Cuz, an acoustic duo that performs an eclectic mix of cover tunes from an array of genres.
The restaurants and food venders elected to be present include old favorites as well as eateries new to the city, including: Broad Leaf Beer, Café Boba, City Barbeque, Dave & Buster’s, Jet’s Pizza, Peppino’s Sports Grille & Pizzeria, PJ’s Pizza, Coffee & Ice Cream, Red Robin, Tim Hortons, Uccello’s Ristorante, Underground Cookie Club, YoChef’s Catering Company and Zason Latino.
For more information and for tickets for either session, visit here. Tickets are $10 in advance or $12 on the day of the event. Children, 5 and younger, are free.
The best way to get through midlife and menopause is to know the tricks.
One of the tricks for healthy aging is to eat the Mediterranean way. This way of cooking and eating is healthy, tasty, satisfying and good for staying on a budget.
Mediterranean cooking includes whole grains, lean protein such as seafood and chicken, extra-virgin olive oil and lots of veggies.
For flavor and health benefits, the recipes use lemons, lots of garlic, and spices such as oregano, dill and parsley.
There are so many options to consider, and my favorite cookbook for Mediterranean cooking is Live to Eat by Michael Psilakis.
He organizes everything by key items to keep on hand: Greek yogurt for sauces and dips, garden-fresh veggies and fruits, peppers, onions, roasted cherry tomatoes, tomato sauce and garlic confit. From these items, healthy meals are a snap.
Mediterranean cooking has been proven to reduce risk of heart disease, stroke and type 2 diabetes.
Insulin resistance is the common denominator for all these issues, which combined are the cause of death for a third of women.
Insulin resistance is when the blood sugar stays higher longer after consuming food—and especially higher after consuming simple carbs such as white flour pasta, white bread, white rice, alcohol or treats.
When blood sugar stays high, it can damage tissue and cause higher levels of insulin, which increase cravings for sugar, as well as promote storage of sugar into belly fat.
One of the other things sugar does is make blood vessel linings sticky, which allows fat to adhere to them, increasing the risk of a blockage.
The bottom line, a diet high in foods made with simple carbs cause preventable disease.
Learning how to cook the Mediterranean way can save lives.
It’s a hard habit to break—sinking your teeth into a favorite fast-food breakfast sandwich.
But your drive-thru addiction could be making a big dent in daily calorie and fat limits without giving you the nutrients needed to fuel your day.
Take these steps for a healthy breakfast sandwich remix, great taste included:
Skip the sausage
When you must buy a ready-made sandwich, skip the bacon or sausage. Replace a croissant, white roll or biscuit with a whole-wheat English muffin or whole grain wrap, like a corn or whole-wheat tortilla or a pita pocket.
Go homemade
Here are other do-it-yourself steps that shouldn’t take more time than driving to a chain restaurant:
If you’re feeling adventurous, make a batch of crepes with whole-wheat pastry flour to use as the wrap. Store leftovers between sheets of wax paper in the fridge—they’ll be ready for a grab-and-go breakfast the rest of the week. If you’re short on time or you’re cutting back on calories, use a broad leafy green, like red leaf lettuce or romaine, as your wrap.
Fill your wrap of choice with 3 to 4 ounces of protein, such as eggs, a turkey sausage, your favorite smoked fish or even lean meat leftovers—nowhere is it written that you can’t have chicken for breakfast.
Now load up on the fixings. This is a great way to get in vegetables. Go beyond tomato slices with bell pepper rings, mashed avocado and even sautéed onions and mushrooms. Add crunch with arugula, spinach or kale shreds.
And for extra flavor without extra calories, top with salsa, hot sauce or fresh herbs. Then roll up your wrap and dig in.
If you struggle with anxiety, you might want to skip that second cup of coffee, new research suggests.
For some people, caffeine may help with concentration and provide an energy boost, but it can cause problems for those with general anxiety disorder, said Dr. Julie Radico, a clinical psychologist with Penn State Health.
“Caffeine is not the enemy,” she said in a university news release. “But I encourage people to know healthy limits and consume it strategically because it is activating and can mimic or exacerbate the symptoms of anxiety.”
Low doses of caffeine are in the range of 50 to 200 milligrams. Consuming more than 400 milligrams at once may lead to feeling overstimulated and anxious and bring on symptoms such as racing heart, nausea or abdominal pain.
Anxiety is a common problem, but many patients and their doctors don’t think about caffeine as a potential contributing factor, said Dr. Matthew Silvis, vice chair of clinical operations in the division of family medicine at Penn State Health.
“We want people to consider whether there may be a connection between their caffeine consumption and anxiety,” he said.
As well as being a potential problem for people with anxiety, caffeine can interact negatively with medications for seizure disorders, liver disease, chronic kidney disease, certain heart conditions or thyroid disease, Silvis noted.
“Medical disorders that a patient may already have can become more difficult to control,” he said.
In terms of amounts of caffeine, an average cup of home-brewed coffee has about 100 milligrams, compared with 250 milligrams in a tall Starbucks coffee and as much as 400 milligrams in energy drinks.
A can of Mountain Dew has 55 milligrams while a can of Coca-Cola has 35 milligrams.
Many vitamin and sports or nutritional supplements also contain caffeine, but many people don’t think to check the labels of those products, Silvis added.
A sure sign of summer in Michigan is the number of locally grown, vine-ripened melons available at farm stands and farmers markets. However, with modern transportation, watermelon, cantaloupe and other melons are available year around. So how does a buyer in the dead of winter determine a flavorful melon?
It is important to understand that not all melons behave the same when it comes to ripening. Some, like watermelon, do not continue to ripen once harvested. Therefore, flavor will not improve nor will they become sweeter—it is what it is at harvest. However, cantaloupe and similar fruit will continue to ripen after harvest. Once into the ripening process, fruit will gain sugar, flavor will improve and flesh soften. For the consumer, this means watermelon and similar fruit can be eaten as soon as you bring it home no matter what time of the year it is. However, cantaloupe and similar melons bought in winter probably need to be held at room temperature for a few days or more to allow it to improve.
Photo 2. Summer cantaloupe showing typical golden color and the “dimpled” stem end where the stem has pulled free from the fruit. CC0 Public Domain.
The most reliable way to determine if a watermelon is mature is to observe it while it is still on the plant. Since that is not possible in winter, consumers have to use the next step and that is looking at the “ground spot” (Photo 1). The ground spot is where fruit was in contact with the soil. It is easy to recognize since it will not have the same stripes and color of the rest of the fruit—it will have a more solid color. A mature watermelon will have a yellow ground spot (Photo 1). If it is light yellow or even white, make another selection.
Honeydew melons are the hardest to know when they are mature. Being light colored, the ground spot technique does not work and they do not “self-pick” like cantaloupe. However, like cantaloupe, they continue to ripen off the plant. To eat a honeydew early is not a bad experience, but you do not want to wait so long that it goes bad. The fruit does not provide the signals watermelon and cantaloupe do. For honeydew, you have to rely on the grower picking it at a good time no matter the season since once you cut it open you have to eat it or refrigerate it.
Left on the plant, cantaloupe fruit begin to disconnect when mature and the fruit will essentially pick itself and be ready to eat right away. Summer melons have a noticeable dimple at the stem end and generally have a golden color (Photo 2). Since ripe cantaloupe are quite soft, they have to be harvested in winter production areas when they are less than fully mature so they are able to survive the transport process in good shape. Instead of allowing them to self-pick, they are cut from the plant.
Photo 3. Winter cantaloupe with the stem still attached. Look for cantaloupe where the stem end has begun to crack (arrow), thus indicating the melon is approaching maturity but will improve in flavor if allowed to sit at room temperature for a few days. Photo by Ron Goldy, MSU Extension.
For winter-grown melons, the stem attachment is still evident on the fruit—no dimple (Photo 3). As the fruit matures, you will be able to see the abscission zone form as a slight crack that gets larger over time and will eventually form a circle around the stem (Photo 3). When selecting a winter cantaloupe, look for one where the remaining stem has started to crack and break away from the melon. When you can see that crack starting to form, that means the fruit was harvested mature enough that the ripening process will continue. It probably still needs to sit at room temperature for a few days as it continues to mature. Be patient and let that happen. It will not attain the golden color of a summer-grown melon, so do not expect it to be quite the same, but neither is the weather outside.
By Kendra Wills, Michigan State University Extension
Maple syrup is among the first locally harvested food products available in Michigan farmers markets each spring. According to the Michigan Maple Syrup Association (n.d.), Michigan ranks fifth nationally in maple syrup production at about 90,000 gallons annually. It takes approximately 40 gallons of maple sap to make one gallon of maple syrup.
One-hundred-percent pure maple syrup tastes very different from the pancake syrups found in most grocery stores. These pancake syrups consist mostly of corn syrup or cane sugar. They may contain either no pure maple syrup or pure maple syrup in very small amounts. Be sure to read the label of ingredients if you are looking for pure maple syrup.
Nutrition
One tablespoon of maple syrup has about 50 calories. Maple syrup is approximately 67 percent sugar and 33 percent water. The sugar in maple syrup is sucrose (88 to 89 percent) with small amounts of glucose and fructose sugar (11 to 12 percent). White sugar is also sucrose. According to the Ohio State University Extension (2009), there is no direct scientific evidence that maple syrup is healthier than white sugar. Diabetics and others who are limiting their sugar intake need to treat maple syrup as they do other sugar products.
Storage
Store pure maple syrup in the refrigerator — even if the bottle has not been opened. Pure maple syrup in glass or tin containers may be stored in the refrigerator for up to one year. Use syrup stored in plastic containers within three to six months. Plastic breathes causing a change to syrup color and flavor (Ohio State University Extension, 2009).
You may freeze maple syrup. To freeze, pour it into freezable glass jars, making sure to leave a one-inch space at the top. Frozen syrup maintains quality and flavor for an indefinite period.
Selection
The characteristic flavor of maple syrup includes sweetness from the sugars, a slight tartness from the acids, and a range of aromas that includes vanilla, coffee and chocolate. The longer the syrup is boiled, the darker the color (University of Vermont, n.d.).
Click to download pdf
All states must use the U.S. Department of Agriculture color standards to grade, or classify, maple syrup based on color, flavor and sugar content. However, states may use their own words to describe color. Grade A refers to the lighter, more delicately flavored, sometimes less concentrated syrups, which people pour directly on food. Grade B, more often used for cooking, is stronger in caramel flavor. Maple syrup grading kits are available at specialty stores or through online retailers. Maple producers use them to help classify their syrup for quality control. (University of Vermont, n.d.). 2
Michigan maple syrup has four grades: Grade A Light Amber, Grade A Medium Amber, Grade A Dark Amber, and Grade B. The Michigan Maple Syrup Association (2005) says Grade A Light Amber has a delicate maple taste and extra light amber color; Grade A Medium Amber has a mild maple taste and light amber color; Grade A Dark Amber has a hearty maple taste and a medium amber color; and Grade B, good for cooking, has a robust maple taste and dark amber color.
Production
Maple syrup is typically harvested from sugar maple and black maple trees. Even though other tree varieties can produce sap for syrup production, these two varieties typically provide the sweetest sap. A maple tree needs to be about 40 years old and at least 32 inches in circumference at 4.5 feet off the ground before tapping.
Maple sap is harvested as a slightly sweet, colorless liquid. Sap is boiled so the water in the sap evaporates and the sugars become concentrated. Sap harvesting can start as early as February in southern Michigan and go until April in the north. The Michigan Maple Syrup Association (n.d.) estimates that only about 1 percent of Michigan’s maple forest resources are utilized for syrup production.
To learn how to tap maple trees and produce your own syrup, read the Michigan State University (MSU) Extension Bulletin Homemade Maple Syrup. Obtain it from http://shop.msu.edu/ Search the MSU Extension Bookstore section for “E2617.”
Recipes
Spring Greens with Maple Balsamic Vinaigrette
Maple Balsamic Vinaigrette
– 1 cup Grade A pure maple syrup (light, medium or dark — your preference) – 3/4 cup balsamic vinegar – 3/4 cup canola oil
Whisk or use immersion blender until blended and stable.
Salad
– 1 large bunch of mixed greens and/or arugula (or enough for the number of servings you require) – 1/2 cup gorgonzola cheese – 1/2 cup pecans – 1/2 cup craisins
Toss 1/2 cup vinaigrette with greens, top with cheese, nuts, fruit and serve. Produces 6-8 servings depending on serving size.
(University of Vermont. (2010). Spring greens with maple balsamic vinaigrette.)
Maple Baked Beans
4-6 servings
Ingredients:
– 2 cups dried navy beans (you may want to look for Michigan navy beans) – 6 strips bacon – 1 onion, chopped – 1 teaspoon dried mustard – 1 teaspoon salt – 1/2 cup pure maple syrup (Grade A or Grade B — your choice) – 1 pork hock, fresh or smoked – 2 tablespoons butter – 2 tablespoons brown sugar
Preheat over to 325 °F. Simmer navy beans in water until tender, about 20 minutes. Drain beans and reserve liquid for cooking. Line bean pot with strips of bacon. In a large bowl, toss together onion and beans. In another bowl, combine 2 cups bean cooking liquid, mustard, salt and maple syrup. Place half the bean mixture on bacon strips in pot. Place pork hock on beans, top with rest of bean onion mixture, then pour over reserved cooking liquid/ syrup mixture. Cover with lid and place in oven for 3 hours, or until pork hock is fully cooked and pulling away from the bone. If beans begin to look dry, add more cooking liquid.
Once pork hock is cooked, remove beans from oven and remove lid. Mash together butter and brown sugar into a paste, scatter sugar paste over beans and place back in the oven, uncovered, for an additional 30 minutes. Remove from oven and serve.
Michigan Maple Syrup Association. (2005, Spring). Grading!!! Should our current system be changed? Michigan Maple Syrup Association Members Newsletter.
Dry beans, including black beans, are a staple in many Latin American cultures and many cultures around the world. If you have spent any time traveling in Latin America or the Caribbean, you know beans in some form are served at almost every meal. Beans are a great source of inexpensive protein and dry beans store well for a long period of time.
Just as a point of interest, rice and beans and beans and rice are two very different dishes, with the latter being more preferred. Rice and beans are a one pot dish, usually white rice and kidney beans cooked together with onions, garlic, maybe a few other spices and a little coconut oil. Beans and rice, on the other hand, are beans that are slowly stewed with onions, garlic and other spices, maybe even a pork hock for flavor. I like to add cumin, bay leaves and some Marie Sharp’s Habanero Pepper Sauce. This combination creates a delicious sauce to be eaten over a bed of rice.
I have been experimenting with several bean recipes as my son prefers beans to meat and will eat beans and rice every day if I let him. Black beans are by far our household favorite.
Fun facts about black beans
Black beans are botanically known as Phaseolus vulgaris.
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae (also called Leguminosae).
Black beans have several common names including turtle beans, caviar criollo and frijoles negros.
These beans were and still are a staple food in the diets of Central and South Americans, dating back at least 7,000 years.
Black beans have a satiny black skin (technically dark purple) and a white center.
When cooked, the beans have a creamy texture and slightly sweet flavor.
Black beans are an excellent low-calorie, low-fat source of energy and fiber.
One half-cup serving of black beans gives you 8 grams of protein.
Aside from meat products, dry beans are the highest source of protein
available.
Dry beans have more fiber than any other unprocessed food at 15 grams per cup.
One cup of cooked black beans contains less than 1 gram of fat and only 227 calories.
Black beans are also a great source of folic acid, magnesium, potassium and iron.
Adding black beans to your breakfast food will also help your mood
because it helps to stabilize your blood sugar. This means that
including beans in your breakfast or lunch can help prevent that
mid-afternoon slump.
Michigan is the leading producer of black beans, with 58% of the nation’s total production.
Michigan’s Thumb counties, known for its rich farmland, produces more beans than any other place in the state.
Huron County is one of the top dry bean-producing counties in the nation.
Mexico is Michigan’s largest export market for dry beans, especially black beans.
Recipe for Black Beans and Rice
I was recently at a Cuban restaurant in Key West. They serve black beans and rice called Moros y Cristianos, translated literally to Moors and Christians. It is presumed the dish gets its name from the time when the Moors occupied the Iberian Peninsula. The black beans represent the Moors and the white rice represents the Christians.
This flavorful bean and rice dish, representative of Spanish occupation, is popular in Cuba. Every Cuban cook has their own version of the recipe. I’m not Cuban, but here is my version.
Ingredients
½ pound dry black beans cooked with 6 cups of water for 6 minutes in
pressure cooker. One option is to use 3 cups water and 3 cups chicken
broth.
1 tablespoon olive oil
1 large onion, chopped
1 large green bell pepper, cut into ½ inch pieces
4 large garlic cloves, chopped (or 1½ teaspoons garlic powder)
1 tablespoon cumin
2 bay leaves
1 tablespoon ketchup or tomato paste
1 tablespoon Marie Sharp’s Habanero Pepper Sauce (now readily available in the U.S.)
Directions
Heat oil in heavy, large saucepan over medium heat. Add onion, bell
pepper, garlic and sauté until vegetables begin to soften, about 5
minutes. Add 1 cup of beans to pan. Using back of fork, mash beans
coarsely.
In a crock pot, add bean and vegetable mixture along with remaining beans, the water/broth from cooking, cumin, bay leaves, tomato paste and pepper sauce. I leave the cover off or slightly ajar as the beans thicken and flavors blend, stirring occasionally.
Season beans to taste with salt and pepper. Serve over white rice and enjoy.
