Tag Archives: Len Canter

The diverticulitis divide

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Episodes of diverticulitis can entail pain in the lower left abdomen, fever, chills and changes in stool. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


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.


Reprinted with permission from Spectrum Health Beat.


Colon test options abound—but colonoscopy is best

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Traditional imaging tests will typically find very small polyps, which can be removed and tested for cancer. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


No one looks forward to a colonoscopy, but it can save your life.


So you might be wondering whether a home test is a good alternative. These tests involve mailing a stool sample to a lab. Older types of tests check for blood, which could signal a cancerous growth.


Precancerous polyps are harder to find with these tests, because they tend not to bleed.


Newer types of stool tests look for changes in DNA that could be signs of cancer. They’re also better at finding advanced polyps.


You’ll need to have a colonoscopy if a home test shows any positive results.


Because they can’t detect a problem as early as imaging does, home stool tests are typically appropriate for people who have only an average risk of colorectal cancer and no history of polyps or colon disease.


Imaging tests, on the other hand, can find very small polyps, which can then be removed and tested for cancer.


And they don’t need to be repeated as often as home stool tests, which must be done every one to three years. Imaging tests are repeated every five to 10 years, depending on the type of imaging done and whether any polyps are found.


There are differences among imaging tests, but all involve bowel prep.


With a traditional colonoscopy, a flexible tube with an attached camera internally examines the entire colon.


Flexible sigmoidoscopy is similar, but reaches only part of the colon.


Another option is a “virtual” colonoscopy, which is noninvasive. It allows the doctor to see your colon from outside your body, but if any polyps are seen, you’ll need a traditional colonoscopy to remove them.


Despite these different choices, a very real problem exists, experts warn: Many people are still not having any type of colorectal cancer screening.


If you’ve been putting it off, take the first step and talk to your doctor about your options.


Reprinted with permission from Spectrum Health Beat.



How to avoid ‘inflamm-aging’

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Add a social component to your exercise by joining a fitness class or finding a workout buddy. You’ll incorporate two major components that fight inflammation: socializing and exercising. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Tamping down inflammation is a must for people with a chronic inflammatory diseases like rheumatoid arthritis or lupus.


But you can be exposed to damaging inflammation without having a specific medical condition.


Inflammation prevents the body from adequately reacting to stressors and puts the aging process on an unwanted fast track, increasing the likelihood of problems like heart disease.


The negative effects of inflammation can be so significant that leading researchers from the University of Bologna in Italy coined the phrase inflamm-aging.


So making anti-inflammation lifestyle choices is good for everyone.

How to avoid inflamm-aging

  • Eat a heart-healthy diet focusing on foods like fatty fish, fruits and vegetables. Keep in mind that sugar is highly inflammatory.
  • Get active with moderate cardio exercise. Remember: Good health guidelines call for 30 minutes a day on at least five days per week.
  • Lose excess weight, especially if you’re carrying those pounds around your middle.
  • Avoid exposure to all forms of secondhand smoke and, of course, if you smoke, quit.
  • Limit alcohol to one drink per day if you’re a woman, two if you’re a man.
  • Clock seven to eight hours of sleep every night. Some people need more, others need less, but this is the sweet spot between not enough and too much.
  • Manage stress. Stress is often unavoidable, but you can minimize its effects with techniques like deep breathing and meditation.
  • Stay social with strong connections to friends and family.

Also, talk to your doctor about ways to boost heart health and any other steps appropriate to your needs to counter inflammation.


Reprinted with permission from Spectrum Health Beat.



10 tips for a safer home

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An emergency health kit is a must-have component in bolstering home safety. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Here are 10 suggestions from the U.S. Centers for Disease Control and Prevention:

  1. Test your smoke and carbon monoxide detectors every month. Yes, this is an addition to changing the batteries once a year.
  2. Wash your child’s toys just as you do your hands. (Think of how much time they spend on the floor.)
  3. Wipe up spills as soon as they happen to avoid bacteria growth.
  4. Put together a mini health kit and tuck it into your daily tote. Include adhesive bandages, alcohol wipes, pain relief medication, hand sanitizer, a mini tube of sun protection and an instant ice pack.
  5. Make that wellness appointment you’ve been putting off. Ask if you need a tetanus booster. It’s a must every 10 years.
  6. Put the poison control number—800.222.1222—on all phones and make sure all family members know when to call it.
  7. Before leaving the house do a double check for safety. That means putting on sunscreen, sunglasses and a hat for a walk and other activities, or a helmet and other gear for bike riding, or looking at the treads of your shoes before a run.
  8. Schedule a radon test for the air in your home. Have your water checked if you get it from a private well.
  9. Change your contact lenses on the right schedule. Don’t risk eye health by trying to extend their life past the prescribed usage, whether they’re dailies, monthlies or anything in between.
  10. Can’t do a full floss after lunch? Use dental picks to get rid of food caught between your teeth and prevent bacteria buildup.

Reprinted with permission from Spectrum Health Beat.




Weekend binge? Brace for week-long woes

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A devil-may-care diet on the weekends can wreak long-lasting havoc on your gut microbiome. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


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.


Reprinted with permission from Spectrum Health Beat.




4 keys to quality living

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By Len Canter, HealthDay

Taking a moment each day to journal or plot out your thoughts could help you improve your focus, a key aspect of your well-being. (Courtesy Spectrum Health Beat)

If you’re satisfied with your life, you probably have emotional well-being.


Emotional well-being can be mastered just like any other skill, according to Richard Davidson, founder of the Center for Healthy Minds at the University of Wisconsin-Madison.


How? By developing four key traits, said Davidson, a neuroscientist.

Resilience

The first is resilience. Research at the Center for Healthy Minds found that, over time, regular mindfulness meditation can help you learn how to bounce back from adversity.


Mindfulness meditation teaches you to become aware of your thoughts and emotions, center yourself and decide how you would like to proceed with the rest of your day. Find out more at mindful.org.

Positivity

Having a positive outlook is the second key trait—both finding the positive in others and being positive in the way you approach life.


Another type of meditation called compassion meditation is said to bring measurable changes after two weeks of 30-minute-a-day sessions. The goal is to switch from being judgmental to being caring.

Focus

Next is improving your attention level. A Harvard study found most people spend nearly half of their waking hours not paying attention to what they’re doing.


Letting the mind wander typically makes people unhappy, the researchers concluded. Practice focusing on the here and now, one task or activity at a time.

Generosity

Finally, become more generous of spirit. This means feeling happy for others when they do well rather than being envious or bitter, emotions that only hurt you.


Generous behavior activates circuits in the brain that promote well-being while enhancing the lives of those around you.


Yes, it takes time and effort to change your thinking and the way you see the world, but the benefits are infinite. And the more you practice, the more natural it will feel.


Reprinted with permission from Spectrum Health Beat.



Ready for a breakfast tweak?

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A whole wheat version of your favorite breakfast sandwich will substantially increase the nutritional content. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


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.


Reprinted with permission from Spectrum Health Beat.



The plight of the typist

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Without proper treatment and lifestyle changes, repetitive strain injury can lead to permanent damage. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Repetitive strain injury can affect anyone who uses his or her hands a lot and repeats the same movements over and over again. It can develop whether you’re working at a computer all day or spending hours of leisure time immersed in handicrafts.


At first, symptoms—like pain and tingling—may go away once you stop the motions or the activity.


But without treatment, including lifestyle changes, symptoms are likely to become so severe that you could become unable to continue with your work or hobby.

Recognizing symptoms

  • Pain or burning
  • Tingling
  • Numbness
  • Weakness
  • Swelling
  • Soreness

Don’t hesitate to see your doctor if you experience one or more of these symptoms—don’t assume that a few days off is enough to stop repetitive strain injury.


If the source of pain isn’t addressed, symptoms can become irreversible.


Part of the solution is to take regular breaks from problematic but necessary activities throughout the day. Get up and move around for at least five minutes every half-hour, and stretch your arms, wrists and fingers.


Practice good posture.


When sitting, your head and back should form a straight line from ears to hips. When at the computer, don’t let your wrists bend to one side. Keep them in line with your forearms, fingers slightly curved over your keyboard.


Don’t self-treat by wearing a splint or using a wrist rest—both can interfere with natural movement and blood circulation.

Typing tips to try

  • Use all fingers to type, not just one
  • Use keyboard shortcuts
  • Take advantage of voice recognition software

Also, consider investigating the Alexander Technique, an approach to movement aimed at better posture and body mechanics helpful for repetitive strain injury.


Reprinted with permission from Spectrum Health Beat.



Build better balance at any age

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A simple one-legged stand can help strengthen your lower body, ultimately improving your balance and reducing the risk of falls. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Bad balance is a common cause of dangerous falls, especially among older adults.


Falls send more than 2 million adults to the emergency room every year and often result in lengthy rehab stays.


Preventing falls is a priority for staying healthy and preventing painful broken bones as you age. Easy strength and balance exercises that you can do anytime, anywhere, such as tai chi and yoga, can help you stay steady on your feet.


But first it’s important to know how good (or lacking) your balance is.


Grab a friend or loved one, a sturdy chair and a stopwatch to check your balance with a quick test called the single leg stance. It basically involves standing on one leg. Doctors use it to predict who might be at risk of falling.


Stand barefoot in front of the chair but don’t touch it. Cross your arms. Lift one leg up off the floor and start the timer. As you feel yourself start to sway, immediately steady yourself with the chair and stop the timer.

Here are the average times that indicate good balance when you stand on one leg based on age:

  • Ages 18-39: 43 seconds for men and women
  • Ages 40-49: 40 seconds for men and women
  • Ages 50-59: 36 seconds for women, 38 for men
  • Ages 60-69: 25 seconds for women, 28 for men
  • Ages 70-79: 11 seconds for women, 18 for men
  • Ages 80-99: 7 seconds for women, 5 seconds for men

If you become unsteady before your specific time, talk to your doctor. Illness, medication and even footwear can throw you off balance. Together, you and your doctor can find solutions.


You can improve your balance by practicing the one-leg stance, but as a training exercise, hold onto a chair and don’t let go.


Lift one leg for 15 seconds, rest and repeat three times, then switch legs.


The stronger your lower body, the steadier you’ll be on your feet.


For safety reasons, always have someone with you when trying a balance exercise for the first time. Or consider a group balance class.


Many community centers offer fun fitness programs to help adults prevent falls.


Reprinted with permission from Spectrum Health Beat.




Want happy? Get a hound

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Workplaces that allow employees to bring pups to work on occasion may see a payoff in morale and team-building. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Apart from the sheer fun of owning a pet, having a dog enhances well-being and even personal growth in many ways.


Caring for a dog teaches kids responsibility and offers everyone in the family unconditional love.


Many studies have found that the social support that dogs—and pets in general—provide boosts their owner’s emotional health.


There are also many physical benefits to dog ownership.


Walking Rover on a regular basis—once or twice every day—can help you reach your own daily exercise goals and, in turn, lower your heart disease risk.


In fact, according to one study, owners who walk their dogs on a regular basis are over 50% more likely to meet minimum exercise guidelines. Surprisingly, though, many people simply don’t walk their dogs enough for them or their pets to get in a good workout.


The advantages of having a dog extend beyond the home.


Bringing your pooch to work can reduce your stress.


And studies by researchers at Central Michigan University suggest the presence of a four-legged “co-worker” can boost cooperation, bonding and trust among employees.


That’s important because getting people to work effectively as a group is often a challenge, even when companies try to engage staffers with activities like team-bonding exercises.


For the study, researchers divided participants into groups with and without a dog and gave each group creative tasks to complete. People in the groups with a dog showed more enthusiasm and energy and felt more closeness and trust than those without a dog.


It seems that having a dog in the room encourages kind and helpful behavior, which in turn can help boost how well you do.


If your workplace morale needs a jolt, consider a canine addition to the staff.


Reprinted with permission from Spectrum Health Beat.



Exercise isn’t an excuse to pig-out

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You need little more than a sensible portion of healthy carbs and protein before and after your workout. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


A typical workout doesn’t give you license to eat whatever you want.


Even a full hour of vigorous skiing burns just 600 calories—less than the amount in a super-sized fast food sandwich. That’s why it’s important to think of exercise as just one part of a shape-up plan.


Exercise works the cardiovascular system and builds muscle, but it takes calorie restriction to also lose weight. Small diet tweaks that you can make when you’re building a healthier body through exercise will maximize your efforts.


Here’s what you need to know about nutrition when you work out regularly.


You don’t need to fuel up like a marathon runner, but give your body some nourishment about two hours before every workout to make exercise more effective. Have a small meal with healthy carbs and protein and some fat. If eating two hours in advance doesn’t work with your schedule, aim for a small snack about an hour before your workout.


It’s also important to eat a small meal with carbs and protein within two hours after your workout to give your body the nutrients it needs.


Keep in mind that “calories in and calories out” is a balancing act that varies from person to person.


So whether you’re trying to lose weight or maintain, keep a journal that records the amount of calories you get from food as well as the amount of calories burned off during workouts to see if your intake needs to be adjusted up or down.


Beware of so-called training supplements. These products aren’t regulated and their claims may not have any science behind them.


If you’re getting a good amount of whole foods in your diet—that is, unprocessed and unpackaged foods—you shouldn’t need any of these aids.


Finally, it can’t be stated often enough: Drink water as needed before, during and after exercise to stay hydrated, especially in hot and humid conditions.


Reprinted with permission from Spectrum Health Beat.

Artificially sweet? A genuine problem

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Studies have found associations between artificially sweetened beverages and increased risk of stroke and heart disease. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


The health risks of sugary drinks, from juice to soda, are well known.


They can lead to overweight and diabetes, stroke and other problems in the brain, including poorer memory and smaller brain volume.


But diet sodas aren’t the answer.


A number of studies have found an association between artificially sweetened beverages and an increased risk of stroke, heart disease, heart attack and other heart-related deaths in women.


The most recent was published earlier this year in the journal Stroke, with researchers suggesting that, even without identifying a specific cause and effect, people should seriously consider the potentially harmful effects of artificially sweetened drinks.


And there’s more.


Researchers at the Boston University School of Medicine followed 4,000 people of both sexes over 10 years.


Using MRI tests, they linked just one artificially sweetened soda a day to brain changes that can lead to dementia, as well as the type of stroke caused by a blockage in a blood vessel.


These risks were triple those of people who don’t drink diet sodas.


It didn’t seem to matter which common artificial sweetener—saccharin, aspartame or sucralose—was consumed.


While some people see diet soda as a way of weaning off regular soda, it may be healthier in the long run to skip this type of transition.


If you like soda’s carbonation more than the better option of water, flavor plain seltzer with a squeeze of your favorite citrus fruit, a few crushed berries or both.


For variety, try freshly grated ginger, chopped mint or a teaspoon of vanilla. Also consider replacing soda with a glass of milk—you’ll get important protein and a shot of calcium in the bargain.


Reprinted with permission from Spectrum Health Beat.




Foodie, know thy oil

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Canola, grapeseed and safflower oils are suitable for high-temperature cooking because they have a high smoke point. Olive oil and avocado oil are better for sauteing at medium heat. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Oils are one of the most widely used ingredients in cooking and are healthy alternatives to butter and margarine.


All cooking oils, including olive, canola and peanut oil, contain 14 grams of total fat per tablespoon and roughly 120 calories.


So measure amounts carefully because even though some fat is essential for good health and these are excellent choices, they’re still high in calories.


For high-temperature cooking like stir-fries or when searing meat, use high smoke-point oils like canola, grapeseed and safflower oils. For sauteeing vegetables at medium heat, use extra virgin olive oil or avocado oil, which has gotten popular in recent years.


Since baking uses gentle heat, you can go with any oil you like. For cake and brownie recipes, try replacing butter with light olive oil, which has much less saturated fat but is still light in flavor.


Though all oils are great for salad dressings, try aromatic nut oils, like walnut oil or hazelnut oil, and seed oils, such as pumpkin seed oil and flaxseed oil, for a flavor twist. Keep them refrigerated to prevent them from going rancid—they’re very delicate.


Let them come to room temperature if they thicken in the fridge.


Here’s an easy dressing recipe that you can use on any side salad or over cold, chopped vegetables. It works especially well on peppery-flavored watercress.


Watercress Salad

  • 2 tablespoons walnut oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon garlic salt
  • 1 tablespoon balsamic vinegar
  • 8 ounces watercress
  • 16 walnut halves, coarsely chopped

Whisk oil, mustard and garlic salt in a large bowl. Add the vinegar and whisk again. Add the watercress and toss well. Divide among four plates and top with equal amounts of chopped nuts.


Yield: 4 servings


Reprinted with permission from Spectrum Health Beat.

Feeling glum? Just embrace it

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It’s far better for your long-term mental health if you accept your negative emotions, rather than passing judgment on yourself. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Feel bad about feeling bad? Don’t.


Studies done at the University of California, Berkeley, have found that acknowledging a blue mood—and not berating yourself for it—can help you work through it more easily.


It turns out that accepting negative emotions is better for your long-term mental health than constantly passing judgment on yourself, which can cause your feelings of negativity to snowball.


Putting pressure on yourself to feel upbeat can make you feel even more downbeat, according to the research.


It turns out that the people who let feelings like sadness, disappointment and even resentment run their course had fewer mood disorder symptoms than people who judged themselves for having them or who tried to bury them.


Accepting negative emotions seems to help you better cope with your stressors.


There’s one important caveat, however.


While it helps to acknowledge the normalness of negative emotions and not think you can—or need—to feel happy 24/7, it’s also important not to ignore a persistent and deep blue mood and other signs that could signal depression.


Symptoms of depression include a loss of interest in things that you used to enjoy and deep feelings of worthlessness and hopelessness that last for three or more months.


Unlike a blue mood, depression needs treatment, such as counseling, medication or both.

Key signs of depression

  • Deep sadness
  • Lack of energy or overwhelming fatigue
  • Difficulty concentrating
  • Thoughts of suicide
  • Not sleeping or sleeping too much
  • Loss of or marked increase in appetite
  • Irritability

Reprinted with permission from Spectrum Health Beat.



3 memory tips worth remembering

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Making a written list is likely to improve your ability to recall items on that list. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


If you have a hard time remembering names or what to get at the supermarket, there are ways to boost your memory.


According to a study in the journal Consciousness and Cognition, one of the best things you can do is say the information you want to remember out loud—and it’s even stronger if you repeat the information to another person. That means not just mouthing the words.


This could explain why you can recite your child’s favorite book unaided—read it out loud enough times and you can have near total recall.


An everyday example is to repeat the name of a new acquaintance out loud as soon as you’re introduced.


Instead of just saying, “It’s nice to meet you,” add their name and say, “It’s nice to meet you, Mary.”


Making word and number associations is effective, too.


Break down a phone number you want to memorize into digits you can associate with special dates or the ages of your kids, for example.


You might try dividing almost any type of information into chunks that you learn one by one.


Other research explains why making lists is so effective.


The human brain is better at recognition—or seeing words—on a to-do list rather than trying to mentally recall errands you’re supposed to run.


Finally, make friends with technology if you haven’t done so already. Use the apps on your phone to make lists and add the names of people you meet to your contacts as soon as you meet them—this gives you the opportunity to repeat their name and write it down digitally.


Reprinted with permission from Spectrum Health Beat.



The puzzling art of protein

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Ounce for ounce, it’s near impossible to beat the mighty chicken if it’s protein you’re after. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Low-carb, vegetarian, Mediterranean—whatever your diet, it’s important to get enough protein.


Although research hasn’t yet pinpointed one perfect formula, experts say that the typical “recommended” daily minimums aren’t optimal and that it helps to factor in your weight and activity level to determine how much protein you personally need.


A good baseline for people who exercise at a moderate level is between one-half and three-quarters of a gram of protein per pound of bodyweight.


If you weigh 150 pounds, for example, eat between 75 and 112 grams of protein per day.


To lose weight, diets with higher amounts of protein—between 90 and 150 grams a day—are effective and help keep you from losing muscle along with fat.


Since the body uses protein most effectively when you have it at regular intervals, divide your daily intake into four equal amounts for breakfast, lunch, a snack and dinner.


If you work out at a high level, consider eating another 50 grams of protein before you go to bed to help with overnight muscle repair.


You might be familiar with calorie counting, but it’s also important to know how to tally your protein intake.


While one ounce of chicken weighs 28 grams, it contains only about 9 grams of protein. So it takes a 3-ounce portion to deliver 27 grams of protein, or about one-quarter of the average daily need.


27-gram protein portions

  • 3 ounces of fish, turkey, chicken or lean beef
  • 7 ounces plain Greek yogurt
  • 3/4 cup cottage cheese

You can also get high-quality protein from some plant-based foods.


These include tofu, whole grains, legumes and nuts—all better options than eating extra red meat or any processed meats.


Reprinted with permission from Spectrum Health Beat.


Let go of your grudge

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Making a conscious decision to let go of anger and resentment rooted in the past will help you focus on what’s important today. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


It’s surprisingly easy to hold a grudge, but whether it involves a friend, a co-worker or a loved one, it can fill you with bitterness, keep you stuck in the past and even lead to anxiety or depression.


That means you’re the one suffering from the situation—and not necessarily the subject of your anger and irritation.


Besides the emotional toll, researchers from Glasgow Caledonian University and Edinburgh Napier University, in Scotland, found that holding a grudge can also heighten feelings of physical pain, even if that pain has nothing to do with the incident in question.


So if your lower back is bothering you or you have the achiness of arthritis, your pain can feel worse if you’re stewing over the grudge.


Letting go of a grudge starts with forgiveness. That doesn’t mean you’re excusing the behavior the other person exhibited—and you may never forget it—but if you can forgive the person for their mistake, you can break free of the hold he or she has had on your life.


The benefits are wide-ranging and immediate.


Making a conscious decision to let go of the anger and resentment that keeps you rooted in the past will allow you to focus on your present and what’s important to you today.


Letting go of grudges frees you to focus on the positive relationships in your life—the ones that bring you true happiness and contentment. It also lessens feelings of anxiety and hostility while improving self-esteem and your health in general.


As you let go of grudges, they will no longer define you and you’ll feel like a burden has been lifted from your shoulders.


Reprinted with permission from Spectrum Health Beat.


Let age be your sage

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In later years, a social component should be a big part of your fitness plan. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Exercise is a great way to stay youthful and even turn back the clock on aging.


If you’re new to exercise or simply want a fitness reboot, here are ideas by the decade.


In your 20s

Experiment with different workouts to find what you enjoy. Make exercise a regular habit that you won’t want to give up, even when career and family make heavy demands on you.

In your 30s

Short on time? Try three 15-minute walks spread throughout the day. To stay fit and retain muscle, do cardio just about every day and strength training two or three times a week. If you’re new to exercise, take classes or have a personal trainer create a program for you.

In your 40s

Enhance your weekly routine by doing both low-intensity exercise, like yoga for stress relief and flexibility, and high-intensity workouts, like interval training or a spin or kettlebell class, to boost calorie burn and muscle elasticity. Expect longer recovery times after high-intensity workouts, so make sure to get enough sleep.

In your 50s

Regular exercise remains a must, but ask your doctor for modifications if you have any chronic conditions. Varying your workouts or taking up a new sport will engage your brain as well as different muscles. Get in at least one or two high-intensity workouts a week and try to take active vacations that include favorite pastimes like biking, hiking or even walking tours.

In your 60s and beyond

Stay fit and strong to stay independent longer, and stay socially engaged by taking group classes. Stick with strength training, but consider using machines rather than free weights for more control. Water workouts may be easier on joints, too, especially if you have arthritis. But always keep moving. Try tai chi for flexibility and balance, and go dancing for fun and fitness.


Reprinted with permission from Spectrum Health Beat.


Ready for fall? Keep an upstanding diet

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Root vegetables, always center stage in fall harvests, are great for hearty stews and soups. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


When summer fruits and vegetables start to disappear from grocery stores and the action shifts indoors to watching sports and munching on unhealthy snacks, it helps to have a diet plan in place to avoid weight gain.


First, remember that farmers’ markets are still open across the country. You can buy local as long as you make the shift from summer crops to fall ones.


That means tomatoes and cucumbers give way to offerings like root vegetables, including carrots, parsnips and turnips and the wide variety of squashes such as acorn, butternut, Hubbard and kabocha.


These are all great for hearty, cook-ahead soups and stews for dinners and brown bag lunches.


Vegetables in the orange family, including sweet potatoes, are rich in vitamin A.


But don’t overlook nutrient-dense dark, leafy greens like varieties of chard and bok choy.


Brussels sprouts, cauliflower, broccoli and other cruciferous vegetables may be abundant in your area and they taste great roasted with a slight drizzle of olive oil and finished with a splash of balsamic vinegar—hearty enough for a vegetarian meal.


Though local melons, stone fruits and many berries may be gone, explore sweet fall fruits like apples, pears and grapes, as well as the more exotic pomegranates, persimmons and quince, the season’s first cranberries and even fall raspberries.


Have fruit salads ready to snack on instead of greasy chips and crackers, or make a batch of baked apples or poached pears to satisfy a sweet tooth.


Reprinted with permission from Spectrum Health Beat.




Clip calories with tiny tweaks

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One example: Two caps of the ever-versatile portobello mushroom can serve as an alternative to high-carb bread buns. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


You can often lose weight by making small yet strategic calorie cuts at every meal, rather than eliminating entire meals or cutting portions so severely that you never feel satisfied.


You probably already know that a cup of blueberries with a dollop of creamy yogurt has a fraction of the calories of a slice of blueberry pie.


But there are many other ways you can trim the calories in favorite meals without diminishing their satisfying taste.

Here are 5 ideas that each shave off about 200 calories:

Eggs

If your idea of a big breakfast is a fatty sausage, egg and cheese sandwich, have a veggie-filled omelet instead. Make it with one whole egg and two extra whites for more protein and “overload” it with tomatoes, peppers and onions.

Romaine

Ditch the bread and high-calorie sandwich condiments at lunch by wrapping up lean protein, such as slices of roasted chicken, in large leaves of romaine lettuce with a touch of balsamic vinegar or hot sauce.

Cauliflower

To get the toothy appeal of steak, make your main course grilled portabello mushrooms and serve them with a side of mashed cauliflower instead of potatoes. With some no-salt seasoning, you won’t taste any difference.

Squash

There’s no need to give up your favorite red sauce if you use it to top spaghetti squash (or zucchini ribbons) rather than spaghetti, plus you can eat twice as much. Want healthier meatballs? Try making them with a blend of ground turkey and a whole grain like kasha or farro.

Salsa

Love Mexican food? You can still enjoy the taste—and get the fiber and protein goodness of beans—by simply skipping the tortilla or taco shell. And you don’t need sour cream if you have a dab of guacamole. Just go easy on the cheese and rice but double up on low-cal zesty salsa.


Reprinted with permission from Spectrum Health Beat.


B12 deficiency—spot the signs

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Vegetarian diets can lead to a vitamin B12 deficiency, given that animal foods are the primary source of the vitamin. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


In the ABCs of vitamins, B12 is often overlooked.


But it’s essential for the making of nerve and red blood cells, as well as DNA along with many other body processes.


Adults and teens need just 2.4 micrograms a day, but you can fall short even on this small amount.


You’re at particular risk of a B12 deficiency if you’re a vegetarian because animal foods, like meat and dairy, are the only foods that deliver it.


If you have a health problem that affects nutrient absorption, like Crohn’s disease, have had bariatric surgery or take certain medications, you also run the risk.


So do people over 50 because of changes in stomach acids.


Common medications that can affect your body’s B12 levels:

  • PPIs such as omeprazole (Prilosec) and lansoprazole (Prevacid), used for treating heartburn or GERD.
  • H2 receptor antagonists such as famotidine (Pepcid) and ranitidine (Zantac), also used for treating those and other conditions.
  • Metformin, the diabetes drug.

A deficiency can develop slowly over time or come on rather fast.


Possible warning signs include emotional or thinking problems, fatigue, weakness, weight loss, constipation and numbness or tingling in hands and feet. These can also be symptoms of many other conditions, but it takes only a blood test to diagnose a B12 deficiency.


If you don’t eat animal-based foods, you can boost B12 with fortified soy foods or grain products like cereal.


And unless the deficiency is severe, you’ll get enough through a multivitamin supplement. When the deficiency is more serious, your doctor might give you a B12 shot to bring your level up to normal.


Be certain that the doctor who prescribes B12 supplementation for you is aware of any medications you’re taking to avoid negative interactions.


Reprinted with permission from Spectrum Health Beat.


Get a grip on hand pain

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Hand pain can be a sign of serious conditions. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


You use your hands nearly every minute of the day, so any time they hurt it’s important to find out why.


Certain conditions can affect people who do the same hand movements for hours every day. Repetitive strain injury can cause pain in muscles, nerves and tendons.


Carpal tunnel syndrome swelling compresses a key nerve. The lesser known de Quervain’s tenosynovitis typically affects tendons on the inner sides of the wrist.


An autoimmune disease like rheumatoid arthritis often causes joint pain. Without treatment, it can lead to deformities in your hands. The wrist and finger joints are common targets of osteoarthritis, which occurs over time from normal wear-and-tear.


Treatment might start with an over-the-counter or prescription NSAID to temporarily relieve pain, but their long-term use has been linked to side effects such as liver or kidney damage and elevated heart attack risk.


Stronger medications may be needed to stop a degenerative disease like rheumatoid arthritis. Corticosteroid injections are an occasional option to reduce inflammation.


Heat can ease stiffness while a cold pack can relieve soreness.


If you have a chronic condition, an occupational therapist can teach you how to limit stress on joints when using your hands. During a flare, he or she might suggest a splint to stabilize your hand.


Sometimes surgery is needed.


Dupuytren’s contracture, a thickening under the skin on the palm of the hand, can develop into firm lumps that cause fingers to bend inward. Unless lumps are removed early, it may be impossible to straighten fingers later on. If other options don’t help carpal tunnel and de Quervain’s, surgery might be the answer.


Many conditions worsen without appropriate treatment, so don’t delay in seeing your doctor or a hand specialist.


Reprinted with permission from Spectrum Health Beat.


The single-sport scourge

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Children are increasingly specializing in just one sport, such as basketball, a more popular choice among youth. It’s leading to a rise in burnout and injuries. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Playing team sports is a great way to teach kids life lessons about leadership, teamwork and how to socialize with peers.


Sports are also a great way to build self-esteem and gain physical skills. Most important, they’re fun.


But too many—nearly three-quarters of young athletes—are specializing in just one activity as early as 7 years old, even playing on numerous league-level teams.


This puts them at risk for injury, stress, burnout and eventually abandoning sports, according to a report from the American Academy of Pediatrics.


About 70% drop out by age 13 for such reasons as pressure to perform or, conversely, not getting enough playing time.


And at least half of athletic injuries are related to overuse. On the other hand, playing multiple sports offers benefits such as fostering a love of different activities that can last their entire lives.


To keep kids in the game, the the American Academy of Pediatrics suggests encouraging them to play multiple sports until at least age 15. To lessen the risk of injury, they need one or two days off every week.


If the decision has been made to specialize in a single sport, both parents and child should have a discussion with the child’s pediatrician to evaluate whether the young athlete’s goals are appropriate and realistic. Keep in mind that barely 1% of high school athletes get scholarships and only a fraction make it to the pros.


Kids who do specialize should take one-month breaks from their sport, ideally at three different times each year, while pursuing other activities. Parents should watch out for too much pressure being placed on those in elite sports programs.


Reprinted with permission from Spectrum Health Beat.


3 steps to help prevent breast cancer

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Certain lifestyle changes can be most beneficial to women whose genetic profile puts them at increased risk of developing breast cancer. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


While genetics, such as carrying BRCA gene mutations, play a role in who is more likely to get breast cancer, everyday lifestyle factors are involved, too.


Research published in JAMA Oncology used data from thousands of women to identify which lifestyle factors in particular could affect a woman’s risk for breast cancer.


The study found that three specific steps could potentially prevent up to 29 percent of all breast cancers: Avoid alcohol and, after menopause, avoid both obesity and estrogen-progestin replacement hormone therapy.


The researchers noted that these recommendations could be most helpful for women at a high risk of breast cancer because of factors they can’t change, like genetics and their age at menstruation and menopause.


In fact, for them, having a low body mass index, not drinking alcohol, not smoking and not taking hormone therapy could lower breast cancer risk to that of the average woman.


The research has some limitations, however.


For instance, the study only looked at data from white women in the United States, not other ethnic groups. But these are lifestyle changes that can boost overall health for all women.


For more global advice, the American Institute for Cancer Research states that excess body fat is one of the strongest factors linked to a greater risk of breast cancer after menopause. So is abdominal fat, regardless of your body mass index (a measure of body fat based on height and weight).


The organization also warns that drinking alcohol can increase breast cancer risk before menopause and touts the positive effects of daily exercise and, for new moms, of breastfeeding.


Reprinted with permission from Spectrum Health Beat.


Whip up a peach-perfect meal

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A peach streusel is a healthy way to sate those cravings for something sweet and summery. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Sweet plums and peaches are great on their own, a good source of potassium and a sweet low-cal snack with only 40 calories each.


But you can also use them as the foundation of dishes perfect for summer entertaining.


When it comes to picking out the best stone fruit, look for firm, unblemished skins—no scratches or bruises. If they’re firm to the touch, let them rest on a countertop or windowsill or in a basket for four to five days until ripe.


If you love fruit pies, but not their calorie overload, fruit crisps are a great swap. They’re lower in calories because they have only a streusel topping, no pie crust. This also makes them easier to prepare.

Stone fruit crisp

  • 4 plums or peaches, halved, pitted and thinly sliced
  • 1/2 teaspoon vanilla
  • 1 tablespoon lemon juice
  • 1/4 teaspoon freshly ground cinnamon
  • 1/2 pint raspberries

(For the streusel)

  • 1/3 cup packed brown sugar
  • 1/4 cup whole-wheat pastry flour
  • 1/2 teaspoon cinnamon
  • 2 tablespoons unsalted butter, softened
  • 1/3 cup rolled oats

Preheat oven to 375 degrees.


Place the stone fruit slices in a large bowl along with the lemon juice, vanilla and cinnamon. Toss well. Arrange fruit in an 8-inch baking dish, overlapping them slightly, and then sprinkle with the raspberries.


In a clean bowl, use a pastry blender or fork to mix the brown sugar, flour, cinnamon, butter and rolled oats until well combined. Sprinkle over the fruit and bake for 25 to 30 minutes until top is golden and the berries are bubbling. Cool 5 minutes before serving.


Yield: 4 servings


For a twist on traditional salsa, this fruit-based variation really satisfies.

Stone Fruit Salsa

  • 1 pound ripe peaches, plums or a mix, pitted and diced
  • 1/2 cup minced red onion
  • 1/2 cup chopped cilantro, leaves and stems
  • 1 jalapeno, seeded and minced
  • 2 limes, juiced
  • 1/2 teaspoon salt

Combine all ingredients in a large bowl, toss well and refrigerate for about an hour before serving to allow the flavors to develop. Use as an accompaniment for grilled chicken or fish, or as a dip for whole-grain pita wedges or crackers.


Yield: 4 servings


Reprinted with permission from Spectrum Health Beat.





Pets double as asthma antidote

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Just having a dog in baby’s first year is linked to a 13 percent lower risk of asthma later on. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


The “hygiene hypothesis” holds that early exposure to a variety of microorganisms may decrease the risk for chronic inflammatory diseases, like asthma.


Two Swedish studies that tracked 650,000 children found that exposure to farm animals and even dogs can have this kind of beneficial effect. Living on a farm cut kids’ asthma rate by half. Just having a dog in baby’s first year was linked to a 13 percent lower risk of asthma later on, the researchers reported.


Most Americans don’t live on farms, but these findings show that raising a baby in a household with a dog might have benefits beyond love and companionship. Early exposure to cats as well as dogs may offer some protection from developing allergies and asthma, health experts suggest.


Other steps can also help prevent childhood asthma.


First, don’t smoke or allow anyone else in your household to smoke. Smoking when pregnant increases the chances of your baby wheezing during infancy. And continued exposure to secondhand smoke has a direct tie to asthma and other respiratory illnesses in kids.


Also, try to breastfeed baby for at least four to six months to strengthen his or her immune system and help avoid infections that start in the lungs, common asthma triggers.


Other suggestions:

  • Reduce exposure to dust mites, a common allergen
  • Use zippered covers on pillows and mattresses, wash all bedding in hot water once a week and keep the humidity in your home below 50 percent
  • If you can, keep baby’s room free of carpeting and upholstered furniture, places where mites hide

Reprinted with permission from Spectrum Health Beat.

Sharpen your metabolic insight

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Scrutinizing what you eat—and how much—will play an outsized role in shaping your metabolism in your mid-30s and beyond. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Your metabolism rate determines how fast you burn calories. That can influence how fast you lose weight—and how easily you can gain it.


After age 25, metabolism naturally slows by 5 percent every decade.


So if you eat as much in your 40s as you did in your 20s, you’re going to add extra pounds—especially if you exercise less and lose muscle. In addition to weight training to maintain muscle, these tips from the American Council on Exercise can help.


Stick to well-spaced meals at the same times each day. This lets your body know to expect fuel at regular intervals and prevents it from conserving calories and adding to fat stores.


Calorie cutting is important if you need to lose weight, but reducing your intake to starvation levels also puts your body in conservation mode, slowing down metabolism.


So rather than speeding up weight loss, starvation ultimately slows it. And that’s why it’s so easy to regain lost weight when you start eating normally: Your metabolism tends to stay slow.


Dehydration can lead to a 2 percent drop in the number of calories burned, so drink at least eight glasses of water throughout each day and even more when you sweat a lot.


Watch the alcohol. Besides adding empty calories to your diet, processing alcohol diverts the liver from burning fat.


Also consider milk and other dairy choices for their calcium, a mineral involved in fat metabolism.


Dairy also delivers whey and casein—proteins that help build and preserve muscle. Remember that the more muscle you have, the more calories it takes to maintain it.


Finally, keep the hormones that regulate hunger and fullness on an even keel by getting enough sleep—at least seven hours a night.


Otherwise, you might find yourself craving sugary, fatty and starchy foods. Plus if you’re sleep-deprived on a regular basis, your body may not burn calories efficiently.


Reprinted with permission from Spectrum Health Beat.



Noodle your veggies

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Pasta made from zucchini noodles—zoodles, as they’re called—has about a quarter of the calories you’d find in regular noodles. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Want to get more veggies into your diet but feeling bored with the same old side dishes?


Making noodles from vegetables is the answer. They’re a great substitute for high-calorie, low-fiber traditional pasta and work just as well as a base for your favorite sauces.


While it’s possible to use a sturdy vegetable peeler to turn carrots or zucchini into noodle-length strips, a tool called a mandoline will cut your prep time in half. Just be aware that the mandoline blade has very sharp edges. You’ll want to hold the pusher accessory as you run the length of your vegetables across the blade. In addition, wear a thick kitchen glove to protect your fingers.


Zucchini is perfect for the mandoline because it slices easily. You can make the following sauce ahead of time. It yields enough for another meal.



Zucchini Noodles With Marinara Sauce

4 garlic cloves, thinly sliced
2 tablespoons extra-virgin olive oil
Red chili flakes to taste
2 28-ounce cans San Marzano tomatoes
1 tablespoon tomato paste
1/4 teaspoon each salt and freshly ground black pepper
1/2 cup white wine or broth, any variety
1 basil sprig
2 large zucchini
1 tablespoon extra-virgin olive, safflower or grapeseed oil
1/2 cup finely grated Parmesan cheese

Place a large stockpot over medium heat. Brown the garlic in two tablespoons of oil for two to three minutes. Add chili flakes, the tomatoes with their juice, tomato paste, salt and black pepper and stir. Next, add the wine or broth and the basil. Bring to a boil over high heat and then reduce to a simmer. Cook, uncovered, 30 to 40 minutes until the sauce thickens. Set aside.

Wash the zucchini. Cut off the stems and discard. Insert the fine tooth blade into a mandoline and tighten the screw to hold it in place. Press the pusher into the center of the first zucchini and hold the pusher as you run the vegetable over the surface of the mandoline to form the noodles. Repeat with the other zucchini.

Heat a large skillet over medium heat and add the tablespoon of the oil of your choice. Add the zucchini noodles and cook two to three minutes, stirring often until they soften. Top with marinara sauce and toss well. Sprinkle with Parmesan and serve immediately.

Yield: 4 servings


Reprinted with permission from Spectrum Health Beat.




Your health digs ginger

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Ginger is an excellent source of vitamin C, potassium and magnesium, but its most salient property is gingerol, an antibacterial and anti-inflammatory. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Zesty ginger is more than just a great way to dress up your favorite recipes. It contains a potent immunity booster—its active compound gingerol is an antibacterial and anti-inflammatory compound.


Ginger is also a source of vitamin C and the minerals potassium and magnesium.


Ginger root is inexpensive and easy to find in the produce aisle of your local grocery store. Look for a piece that’s firm and smooth. It may have many nubs, but they shouldn’t be shriveled.


The skin should be a light brown and fairly smooth. Ginger keeps well for up to a few weeks in the produce bin of your fridge. Keep it wrapped in a paper towel and change the towel whenever it gets damp.


Many people peel ginger with a spoon, scraping off the skin with an edge. But a veggie peeler works too and may be faster.


When a recipe calls for minced ginger, after peeling, make horizontal slices and then cut each slice into matchsticks and cut the match sticks into tiny pieces.


For grated ginger, you could use a mini food processor or, even better, a microplane—just run one trimmed end of a piece of ginger across the metal mesh and let the ginger and its juice fall into a bowl.


Ginger is perfect for jazzing up salad dressings and marinades and for making an herbal tea.


For a simple main course, try it in this tasty vegetarian stir fry:



Ginger Stir Fry

2 tablespoons sesame oil
2 cups sliced mushrooms
2 carrots, peeled and thinly sliced
1 green bell pepper, seeded and thinly sliced
1 onion, peeled and thinly sliced
2 tablespoons minced ginger
2 cups cooked brown rice
2 tablespoons reduced-sodium soy sauce

Warm a large skillet over medium heat. Add the sesame oil, then the vegetables and the ginger. Cook three to four minutes, stirring often, until the veggies soften. Add the rice and the soy sauce and toss well. Serve immediately.

Yield: 4 serving


Reprinted with permission from Spectrum Health Beat.



Strawberries—the guilt-free treat

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

By Len Canter, HealthDay


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


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


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

Low-sugar strawberry jam

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

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


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


Yield: About 2 cups

Strawberry trifle

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

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

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


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


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


Yield: 8 servings


Reprinted with permission from Spectrum Health Beat.


The power of a pack

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A greater commitment to fitness is one of the payoffs to joining a dedicated walking group in your community. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


You enjoy walking and even have an exercise buddy to keep you on track. But maybe your enthusiasm has started to wane.


The answer? Expand your workout circle and form a walking group in your community. By planning walks and encouraging one another, each member will have an impact on everyone else’s health.


Createthegood.org offers simple steps to get started.


First, see if there’s already a community-based organization that might join forces with you or offer ideas, information and resources. Maybe there’s a nonprofit that you’d like to support through a walk six or 12 months from now—check out its website to see if it offers planning pointers for fundraising events.


Next, decide how wide a net you want to cast to recruit members. You might keep the group to people you know or extend it to include friends of friends.


Hold a kick-off meeting and work out key details like the days and times the group will meet, how long you’ll walk each time and a list of routes that will keep things interesting. Set up a system for contacting one another by text or e-mail so you can send updates and reminders before each walk.


If you’d rather join a group than start one, check out Walkwithadoc.org.


Started in 2005 by David Sabgir, a cardiologist in Columbus, Ohio, it has chapters across the country. Walks are typically held on weekends for an hour and include a conversation with the local doctor who leads the chapter. It’s a great way to meet other people and get fit together.


Reprinted with permission from Spectrum Health Beat.

 

 

Sharpen your supermarket smarts

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By Len Canter, HealthDay


If supermarket circulars influence your grocery shopping, you could be saving money at the expense of your health.


That’s because studies show the offerings are often far from the healthiest food choices.


Researchers looked at a year’s worth of circulars from a small Midwestern grocery chain to see how the nutritional quality of sale items compared to that of the average American diet, which itself scores low.


They found that sales reflected a tendency to eat too much protein and not enough fruits and vegetables.


While 25 percent of sale items were for protein-based foods, only 8 percent were for vegetables and 7 percent for fruits. Worse still, less than 3 percent were for the most healthful dark green, red and orange vegetables.


So it’s important not to let these circulars dictate your eating habits.


Eating healthy doesn’t have to cost as much as you might think. The difference can be as little as $1.50 more per day. Interestingly, some studies have shown that even people who spend the most money on food don’t automatically select healthier choices.


Regardless of budget, the average family spends the biggest chunk of their food budget—about 35 percent—on items like snacks, treats and frozen dinners. That means shifting just some of your shopping dollars may be enough to boost your diet.


Once you’re at the store, carefully shop the perimeter—that’s where fresh foods are displayed—for items that didn’t make the circular.


Buy seasonally to save money, and choose whole foods—like a chicken you cut up yourself—and fruits and vegetables that you wash and slice since precut ones cost more.


Buy in bulk when it makes sense, if for example, canned beans and whole wheat pasta are on sale.


Make a shopping list in advance to avoid impulse buying, but be flexible so you can take advantage of unannounced sales.


Reprinted with permission from Spectrum Health Beat.

Take 10 for mindfulness

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Feeling stressed? Try a little mindfulness for the health of it. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay

 

Feel yourself being pulled in a million directions and losing track of what’s really important? The meditative practice called mindfulness can help you get centered and re-focus on what’s meaningful to you.

 

And it doesn’t take time that’s already in short supply on your busy schedule. You can reap the benefits in less time than it takes for a coffee break.

 

Mindfulness shows you how to block out distractions and replace stress and other negative emotions with a sense of well-being. You accomplish this by focusing on the here-and-now — your present thoughts and feelings, not past concerns or future worries. You also learn to accept these thoughts and feelings without passing judgment on them, such as labeling them as good or bad, right or wrong.

 

Practicing mindfulness is easier than you might think. At the start of each day, you might take 10 minutes to do a few yoga stretches — yoga incorporates mindfulness because it teaches you to focus on your breathing as you move through poses.

 

Or spend 10 minutes at lunch or anytime during your workday to do a head-to-toe de-stress. Breathe in and out as you zero in on each part of your body, going from toes to the top of your head.

 

To unwind at night, consider more formal “guided” mindfulness, maybe with a podcast you can listen to through your smartphone. The UCLA Mindful Awareness Research Center offers free ones, starting at just 3 minutes long.

 

Who doesn’t have time for that?

 

Reprinted with permission from Spectrum Health Beat.

Use caution with home health tests

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Before you buy a home health test kit, look for the words “FDA-approved” on the package. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay

 

Home pregnancy tests are commonplace, but that doesn’t mean that every type of self-test for health issues is reliable.

 

And even if results are accurate, you shouldn’t forgo getting advice from your health care provider, especially if the condition is life-changing and requires very targeted treatment.

 

Some kits that let you test at home are fast and inexpensive. They can uncover problems before symptoms start, allowing for early treatment and lowering the risk of later complications. Others help you monitor your health.

 

Home glucose test—some of the most common—show how well you’re controlling diabetes, but even these everyday tests require input from your doctor. So take precautions when using a home test, and remember that they don’t replace regular health-care visits.

 

The U.S. Food and Drug Administration considers home tests medical devices and, in light of this rapidly growing category, is working to set standards for the tests and establish rules on how to regulate them.

 

Many home tests are reliable, including those for hepatitis C and HIV.

 

But some are more problematic, like DNA tests—genetic testing for your own disease risk and for genes associated with disorders that could be passed on to a child.

 

Before you buy a store kit, look for the words “FDA-approved” on the package. Be sure to read any disclaimers to understand a test’s limitations and heed the advice to get health counseling for positive results.

 

And no matter what type of test you do, always discuss results with your doctor, even if you get a normal finding. Most results should be evaluated along with your medical history and a physical.

 

Also, many DNA home kits do not test for every possible genetic mutation, so you can get false negatives as well as false positives. Take your findings to your doctor and discuss whether more comprehensive testing will help you get more accurate answers.

 

Reprinted with permission from Spectrum HealthBeat.

Sidestep these menu minefields

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Did you know that the extra calories in a typical restaurant meal can mean a gain of two pounds a year for those who eat out just once a week? (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay

 

People with food allergies aren’t the only ones who need to be aware of menu minefields when eating out. If you’re trying to lose weight, it’s important that you don’t fall prey to these temptations.

 

It’s not only supersized meals that can be your diet downfall—restaurant meals, in general, have jumped in size. If you’re not careful, the U.S. Department of Agriculture warns that the extra calories in a typical restaurant meal can mean a gain of two pounds a year for those who eat out just once a week.

 

And, year after year, those pounds can really add up.

 

At breakfast, say no to over-the-top omelets. Eggs are healthy options at any meal, but dishes that smother them in cheese, sausage and other high-saturated fat ingredients can turn a simple 80-calorie egg into a dish with more than 1,000 calories.

 

Steer clear of oversized meat portions. A 3-ounce lean filet is a good once-in-a-while choice, but that tempting 16-ounce slab of prime rib delivers 1,400 calories even before you add in all the trimmings.

 

Pasta-and-protein dishes can more than double the calories of either a simply sauced dish of pasta or a broiled chicken breast, and even more when smothered with cheese or cream sauce.

 

A “personal” pizza sounds like a sensible serving, but it can come with far more calories than one gooey slice, especially if topped with an assortment of cured meats.

 

Chicken wings are one of the worst bangs for your buck because 75 percent of the calories come from fatty skin and breading, and provide little protein.

 

If you crave any of these dishes, make them at home where you can control ingredients and portion sizes.

Reprinted with permission from Spectrum Health Beat.