How much of my cholesterol is influenced by my diet?
It’s difficult to measure exactly how much cholesterol actually comes from your food, because your liver also makes cholesterol. We do know there are certain types of cholesterol which ARE influenced by your diet.
Low-density lipoprotein (LDL). This is the “bad” cholesterol that blocks arteries and puts your heart at risk. It is affected by diet. People following a Mediterranean style diet that’s rich in fruits, veggies, and healthy fats will help to lower your LDL. Some healthy fats are avocados, cheese (which is incredibly nutritious), dark chocolate, whole eggs, salmon, nuts, and extra virgin olive oil.
Most healthy people can eat up to 7 eggs per week with no increase in their risk of heart disease. If you like eggs, but don’t want the extra cholesterol, use only the egg whites, as they have no cholesterol. (4-05-18 Mayo Clinic)
High-density lipoprotein (HDL). Also known as the “good” cholesterol. HDL helps clear out the dangerous plaque in your arteries. It is influenced by both genetics and your diet. Boost HDL by eating plenty of mono and polyunsaturated fats and don’t forget to exercise regularly.
Triglycerides are another term for fats carried through your blood. Triglycerides are affected by what you eat. Keep them low by cutting back on alcohol, added sugars, and trans fats. Examples of trans fats include fried foods (like doughnuts), baked goods (including cakes, pie crusts, biscuits), frozen pizza, cookies, crackers, and stick margarine and other “spreads”. Look at the Nutrition Facts on the food packaging to find the amount of trans fats in that food.
People with genetic conditions that increase their cholesterol may have more of a challenge in lowering their cholesterol despite their best efforts at diet and exercise, but maintaining these guidelines are an important part of a heart-healthy lifestyle.
- Katherine Patton, Dietitian
What can Vinegar do for you – 2018
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1- It can help with an upset stomach. It happens to everyone when we eat something that does not agree with us. We develop a stomach ache, with possible gas. This is usually because bacteria will build up where it shouldn’t. However, if your stomach pain is acute, you should call your doctor. For a milder case of upset stomach, the pectin in apple cider vinegar is known to soothe intestinal aches, spasms, and pain. Use up to 2 teaspoons with some water or juice.
2- Eliminates pesky hiccups. Hiccups occur at some of the worst times. They are usually caused by excess air in the digestive system, which your body is trying to eliminate. Use a full teaspoon of apple cider vinegar.
3- Helps cure sore throats. While there are many reasons a sore throat occurs, some people drink hot tea with honey and eat lozenges. Why not try gargling with apple cider vinegar? The bacteria in your throat, which is causing the pain, does not like the strong acid content of apple cider vinegar. Try about 2 oz with 2 oz of warm water, once per hour for relief.
4- Some people claim it reduces cholesterol. In as little as one tablespoon, it is possible to lower those cholesterol levels if taken every day. It is believed that the acid in the vinegar is what helps fight off cholesterol build-up in the body.
5- Clear your nose from congestion and stuffiness. Cold medicines are costly and may have many side effects. Again, the potassium in apple cider vinegar thins your mucus, and the acid in the vinegar helps reduce the total amount of bacteria building up in your nose. Only 1 teaspoon is needed, and you can mix it in water.
6- Prevent leg cramps at night. Sometimes these cramps are caused from a hard day at the gym or from dehydration. Leg cramps are one of the most painful feelings and they certainly wake you up at night. Blend 1 oz of apple cider vinegar with a little honey and some warm water.
7- Improve blood sugar. Diabetics have a lot of products they cannot consume, which makes healthy options more difficult. Apple cider vinegar can help control blood sugar like some medications. Researchers at ASU have followed the effects of apple cider vinegar and found it prevents and slows the breakdown of starches in the digestion process. When this happens, your blood sugar benefits from it and is not elevated as high as it normally would be.
Alas, there are so many benefits that a small book would better suffice! Just a few more benefits include alleviating sunburn pain, protecting the heart by reducing high blood pressure, supports your immune system, stops bruising on your skin by applying directly to the bruise, stops bad breath, and is a natural teeth whitener. Oh, and by the way, it not only prevents streaking on your dishes in the dishwasher but cuts through the hard-water stains on your shower door.
Grandma was right! Seems like the older we get, the smarter we realize our moms really were. Enjoy!
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]Signs someone may need Care Giver support 2018
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1) Forgetting to take medication or pay bills. If they are having memory issues, asking them doesn’t work.
Check your loved one’s medicine bottles when you visit and note the prescribed dosage and date of the last refill. In the next few days, visit again and see if the right amount of medication is missing or if it seems more than the correct amount is gone. If the bottle is just as full as before or if it looks much emptier than it should be, this is a sign your loved one is forgetting their proper dosage.
Check the mail lying around their house for unopened mail or overdue bills and check their phone for messages from creditors. If you have access to their bank statements or financial records, review those for monthly proof of bills being paid. You may even want to call their utility companies and see if they have any outstanding balances.
Look for things like missing checks. That could be a red flag for financial abuse.
2) Poor Hygiene/Change in Appearance. If your loved one is continually wearing the same outfit, has a strong body odor, has dirty hair, seems sad or anxious, or has disturbed sleeping patterns, it may be a sign they need help.
3) Deficient Diet. Have they gained or lost excessive weight? Are they consuming a lot of alcohol? If they aren’t getting the right nutrition, their bodies will break down at an accelerated rate. Check the fridge for spoiled food piling up. It may be a signal they are not properly taking care of themselves.
4) Unexplained Bruising. Although elders tend to bruise easier, it could be a sign they’ve fallen. Worse yet, physical abuse could be occurring. A good time to check this out is if you’re helping them dress or change for bed.
5) Phone Call at Odd Hours. If they call at weird times of the day or night, it can be a sign of memory loss or a clear call for help. Also, note if their tone of voice is consistent with their personality.
6) Car Accidents or Tickets. If there are multiple accidents (no matter how small) it’s time to talk about continuing to drive. You may want to ride along and observe. Perhaps new glasses are in order. Everyone fiercely guards their freedom to drive, as this is their last bit of independence in their life.
7) Fall Hazards. Indoor and outdoor stairs without railings or that have poor lighting are dangerous. Look for throw rugs (a major cause of falls) and unsafe stepladders or stools. Does their bathroom look like an obstacle course for them? Has their vision changed or are they feeling dizzy? If they’ve had one fall, they’re more likely to have more.
8) Loss of Interest in Hobbies. This could be a clear sign of depression or feelings of isolation. Either of these causes drastic changes in a person and can affect memory and health.
If your loved one does need help, deciding how to help them isn’t a “black & white” issue. Each person is unique and requires a unique solution.
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]Eat right to sleep well 2018
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One of the most common complaints from adults is not being able to sleep well at night. While that can be a discussion you have with your doctor, here are 10 foods to help us relax and rest:
(1) Kiwi. This fruit is full of vitamins C and E, plus serotonin and folate. These can help us sleep longer.
(2) Soy. Rich in sleep-enhancing isoflavones. People who eat the most soy foods reported a deeper, more sustained, sleep. Research shows that isoflavones help regulate the sleep/wake cycle.
(3) Fish. Especially salmon, halibut, mackerel, and tuna help boost production of B6 which helps produce melatonin. Melatonin is a hormone made by the pineal gland in the brain. It helps our body know when it’s time to sleep and wake up.
(4 ) Tart Cherry Juice. A study by the University of Rochester in New York found older adults who drank two 8-oz. glasses every day (1 a.m. and 1 p.m.) enjoyed sleep improvement compared to taking the herb valerian.
(5) Fiber-rich foods. Nuts and whole grains promote the restorative “slow-wave” sleep according to the Journal of Clinical Sleep Medicine.
(6) Calcium-fortified yogurt. Calcium helps the brain use the amino acid tryptophan to manufacture melatonin. Another benefit of melatonin is the ability to shift biological rhythms, such as sleep disorders and delayed sleep phase disorders, like jet-lag or shift work disorders.
(7) Bananas. Rich in tryptophan, potassium, magnesium, and B6.
(8) Walnuts. Eating a handful of walnuts an hour before bed provides fiber-supporting, restorative, slow-wave sleep. This was the conclusion of a study in the journal “Nutrition”. Plus, walnuts are a good source of tryptophan, which makes serotonin. University of Texas research found that walnuts contain their own source of melatonin.
(9) Dark, leafy greens. Kale, spinach, and collard greens are magnesium-rich greens that help us de-stress and go to sleep.
(10) Almonds and Dates. Almonds are powerful antioxidants which are low in carbs, but high in healthy fats, protein, and fiber. Plus, they have a high amount of magnesium which improves blood sugar control. Magnesium has also been shown to improve sleep quality. According to “My Weekly,” eating 8 almonds and 2 dates at breakfast is the key to a good night’s sleep. The combination is known to stabilize blood sugar and help your body produce vital melatonin later in the evening to help you sleep.
Rest easy knowing that American Retirement Advisors can assist you with your Medicare, and investment decisions, which can bring you peace of mind and, in turn, a better night’s sleep. Call us if we can help.
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]August is Immunization Month 2018
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August is Immunization Month for Seniors.
This is what Medicare Part B covers and doesn’t cover.
Influenza (flu) vaccine. Medicare normally covers one flu shot per flu season. You pay nothing for the flu shot if the doctor or other qualified health care provider accepts assignment.
Hepatitis B is a serious disease caused by a virus that attacks the liver. Medicare covers these shots for people at medium or high risk for Hep B. Some risk factors include hemophilia, End Stage Renal Disease, diabetes, if you live with someone who has Hep B, or if you’re a healthcare worker and have frequent contact with blood or body fluids. Check with your doctor to see if you’re at medium or high risk for Hepatitis B. You pay nothing for the shot if the doctor or other qualified health care provider accepts assignment.
Pneumococcal Shots. Medicare covers this shot to help prevent pneumococcal infections (i.e., types of pneumonia). Medicare also covers a different 2nd shot if it’s given 1 year (or later) after the 1st shot. Talk with your doctor to see if you need one or both shots. You pay nothing for these shots if the doctor or other qualified health care provider accepts assignment for giving the shot.
Shingles Shots. Shingles are caused by the varicella-zoster virus (VZV), the same virus that causes Chicken Pox. After a person recovers from Chicken Pox, the virus stays dormant in the body (the reason is unknown) and the virus can reactivate years later, causing Shingles.
Shingles is a VERY painful rash that usually develops on one side of the body, often the face or torso. The rash consists of blisters that typically scab over in 7 to 10 days and clears up within 2 to 4 weeks. Some people describe the pain as an intense burning sensation and
can last for months or even years after the rash goes away. This long-lasting pain is called postherpetic neuralgia (PHN), and it is the most common complication of Shingles. Your risk of getting Shingles and PHN increases as you get older.
A new Shingles vaccine called Shingrix (recombinant zoster vaccine) was licensed by the U.S. Food and Drug Administration (FDA) in 2017. The CDC recommends that healthy adults 50 years and older get two doses of Shingrix, 2 to 6 months apart.
Shingrix provides strong protection against Shingles and PHN. Shingrix is the preferred vaccine, over Zostavax®, a Shingles vaccine in use since 2006.
The Shingles shot is not covered by Part Aor Part B. There are some Medicare prescription drug plans (Part D) that cover the Shingles shot. Contact your Medicare drug plan for more information about coverage. It will be subject to your plan’s annual deductible and copays, depending on the tier level on your specific Part D plan.
Sources: Center for Disease Control (CDC); Medicare.gov
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]Health Tip: UV or RV?
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UV or RV?
No, we’re not talking about your Winnebago. We’re talking about the rays of the sun. Exposure to ultraviolet (UV) radiation is a major risk factor for most skin cancers. Tanning lamps and beds are also sources of UV rays. These UV rays are the main cause of the sun’s damaging effects on the skin. UVA rays age skin cells and can damage their DNA. These rays are linked to long-term skin damage such as wrinkles, but they are also thought to play a role in some skin cancers. UVB rays have slightly more energy than UVA rays. They can damage skin cells’ DNA directly and are the main rays that cause sunburns. They are also thought to cause most skin cancers. UVC rays have more energy than the other types of UV rays, but they don’t get through our atmosphere and are not in sunlight. They are not normally a cause of skin cancer.
UV rays are strongest between 10:00 a.m. and 4:00 p.m. and more reach the ground at higher elevations. These harmful rays can even get through on cloudy days. When they bounce off water, sand, snow, or pavement, their effects can be heightened even more.
Sunscreen does not block all UV rays and should not be used to prolong time in the sun. Even with proper sunscreen use, some UV rays still get through. Consider sunscreen as one part of your skin cancer protection plan, especially if staying in the shade or wearing protective clothing aren’t available as your first options. Sunscreens with lower than 15 SPF must now include a warning stating the product only helps prevents sunburn, not skin cancer or early aging.
Broad spectrum sunscreen: Products can only be labeled “broad spectrum” if they have been tested and shown to protect against both UVA and UVB rays. Some of the chemicals in sunscreens that help protect against UVA rays include avobenzone (Parsol 1789), ecamsule, zinc oxide, and titanium dioxide.
Water-resistant sunscreen: These are no longer allowed to be labeled as “waterproof” or “sweatproof” because these terms can be misleading. Sunscreens can claim to be “water-resistant,” but they must state whether they protect the skin for 40 or 80 minutes of swimming or sweating, based on testing.
What should you do?
*Protect yourself! Wear a wide-brimmed hat or put on a shirt. Some clothing will block harmful rays. *Wear sunglasses that block UV rays. They should block 99% to 100% of UVA and UVB rays. *Seek out shade when outdoors. *Avoid tanning beds and sun lamps. *Protect children from the sun and harmful rays. *Generously apply sunscreen and reapply at least every two hours.
While shopping for the appropriate sunscreen for you and your family, American Retirement Advisors are here for you to discuss the most appropriate Medicare plans as well.
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]Health Tip June 2018
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Your body really does burn more calories maintaining muscle than maintaining fat. So the more
muscle you build, the more calories your body will naturally burn each day on its own.
Building muscles DOES increase your metabolism.
According to a Wharton study, 10 pounds of muscle would burn 50 calories in a day spent at rest,
while 10 pounds of fat would only burn 20 calories. Here are 10 foods to increase muscle mass:
Lean Beef –it’s loaded with all sorts of things conducive to muscle growth; 10 essential nutrients,
iron, zinc, and B-vitamins. Most importantly, it gives your body high-quality protein and high amino acid. 3 oz. red meat = 1.5 cups of beans.
Skinless chicken—is an excellent source of high-quality protein for muscle growth; also, provides maintenance for repairing your bone health. Fried chicken has very little benefit except for the “comfort” food feeling.
Cottage Cheese--is a great source of casein protein (a slow digesting protein), perfect for muscle maintenance. It’s also an excellent source for B12, calcium, and other important nutrients, but buy the nonfat/low-fat versions.
Eggs—are a source of high-quality protein, 9 amino acids, Choline, the right kind of fat, and D. Studies have recently shown that eggs are not harmful to your health.
Whey Protein--offers a fast and convenient source of protein and can be mixed with some of your
meals.
Tuna and other fish--high in protein, low in fat, and rich in omega-3 fatty acids (which
are key)
Oatmeal--is an ideal source of carbs due to its low glycemic index.
Whole Grains--provide more nutrients than refined grains and promote sustained energy levels and overall health. Brown rice can boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength.
Fruits and Veggies—are rich in antioxidants, which strengthen your immune system. Vitamins C, E, and beta-carotene are also found here, and they aid in flushing out substances your body does not need.
Healthy Fats--such as salmon and other fish, nuts, leafy veggies, and oils (flaxseed, avocados, and seeds).
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]Health Tip May 2018
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In 1989, President George H. W. Bush designated the month of May as National Stroke Awareness Month. The purpose of this day is to increase public awareness about the warning signs of stroke and stroke prevention.
Strokes are the leading cause of adult disability in the United States and the fourth most common cause of death. A stroke occurs when blood flow through an artery to the brain is cut off either by a blockage or because the artery ruptures and bleeds into the brain tissue. More than 85 percent of strokes are because of blockage by a blood clot or plaque.
Blood vessels can become blocked by a buildup of plaque in the vessel wall. When plaque or a blood clot travels through the blood and becomes wedged in a blood vessel because the diameter of the vessel is too small for it to pass, it is called an embolism. A cardiac embolism is an obstruction that travels from the heart to lodge in a blood vessel.
The most common cause of a stroke is that blood stops flowing to the brain. In other words, blood is blocked by a clot or plaque in an artery leading to the brain—a process called atherosclerosis. These are called ischemic strokes. More than 85 percent of strokes are ischemic and are preventable because they are caused by cardiovascular disease. Cardio-vascular disease can be prevented by living a healthy lifestyle that includes eating right, exercising, and not smoking.
The other 15 percent of strokes are caused by blood leaking into the brain or between the brain and the skull. These are hemorrhagic strokes and happen when an artery leading to the brain bursts because it is weak or damaged from aging, or from years of high blood pressure. It’s important for you to know the cause of the strokes and to talk to your doctor to determine the best treatment.
Anyone can have a stroke. But according to the National Stroke Association, 80% of all strokes can be prevented through a healthy lifestyle. 75% of all strokes happen to people over age 65. But there are other factors you can’t control, such as age, family history, race, gender (men are more likely), or having a previous stroke or heart attack. Learn what you can do to reduce your risk of having a
stroke by talking to your doctor.
- Keep your blood pressure under control.
- Find out if you have atrial fibrillation
(Afib or AF).
- If you smoke, stop.
- Drink in moderation.
- Lower your cholesterol.
- Control your diabetes. People with diabetes are twice as likely to have a stroke.
- Get regular physical activity.
- Diet. Foods you choose to eat are another factor that determines your risk for stroke.
- Ask your doctor if you have blood or blood circulation problems that could increase your risk for stroke.
- See your doctor and follow up with any recommended testing and treatment!!!
Symptoms… Because tPA, a clot-busting drug, can only be administered to stroke patients within the first three hours of the onset of stroke, recognizing the symptoms of stroke is very important. Every second counts! Just a few hours makes the difference between recovery or learning to walk and talk all over again—or worse still—death.
If you think you might be having a stroke, don’t wait, note the time, call 911, and say, “I think I’m having a stroke. Please take me to the nearest stroke treatment center as quickly as possible.”
Don’t hesitate. Every moment you wait increases that person’s risk of permanent disability. You only have three hours from the time of your first symptom to receive treatment that can minimize the damage to your brain.
The American Stroke Association developed this easy-to-remember guide to help identify the signs of a stroke.
F – Face drooping. Is one side of the person’s face drooping or numb? When he or she smiles, is the smile uneven?
A -Arm weakness. Is the person experiencing weakness or numbness in one arm? Have the person raise both arms. Does one of the arms drift downward?
S – Speech difficulty. Is the person’s speech suddenly slurred or hard to understand? Are they unable to speak? Ask them to repeat a simple sentence. “The sky is blue” Can he or she repeat it back?
T – Time to call 9-1-1. If any of these symptoms are present, dial 9-1-1 immediately.
Check the time so you can report when the symptoms began.
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]Health Tip April 2018
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Avoid/reduce stimulants. Caffeine, alcohol, and nicotine are stimulants and will increase your stress level rather than reduce it (as most of us think it will). Alcohol is a depressant (if taken in large quantities), but it does act as a stimulant in smaller quantities.
Reduce sugar intake. Sugars are contained in many manufactured foods (like salad dressings and, yes, even bread and bagels). Sugar can cause energy spikes and, worse, energy crashes. These crashes make you feel tired and irritable. These are not good for either your physical or mental health.
Indulge in physical activity. Stress affects our levels of adrenaline and cortisol in our body. When we engage in physical activity, that activity helps to reduce the excessive stress hormones and bring a calmer, and more relaxed, state. Even taking a brisk walk can help tremendously. Regular physical activity can also improve the quality of sleep.
Get more sleep. We’ve heard this all our lives. Remember when our moms made us go to bed early because they said we needed 10-12 hours of sleep? Your bedroom should be a tranquil place. Blue is the color of the mind. Soft blues calm the mind. Lavender and pale gray are the two colors to create a calm and relaxing environment. Stop doing any demanding work before bedtime and give your brain some downtime to wind down. You can try taking a warm bath or read a calming book. Turn off the TV!
Try relaxing techniques or meditate. Again, there are easy and calming Yoga stretches that bring your body into a calmer and more relaxed state. Some people use self-affirming phrases with words like “calm,” “love,” and “peace”. It may be difficult to relax at first because relaxation is a skill we need to learn and which will improve with practice. There are many ways to meditate. Take a deep breath and quiet your mind. Find whatever form of meditation that works for you.
Talk to someone. Stress can cloud your judgment and stop you from seeing things clearly. Talking with a trusted friend, colleague, or professional can help you find solutions. You can even talk to yourself with a little pep talk to not let stress overwhelm you.
Learn to say ‘No.’ Most of us have too much to do and not enough time in which to do it. And yet, many people still take on additional responsibility. Saying ‘No’ to unimportant requests will help to reduce stress.We tend to say ‘Yes’ because we want to be nice and to be liked.
Help someone else. One of the best ways to deal with stress is to help someone.When you focus on others, you take the focus off your own stress and problems. There’s an ancient Buddhist saying..... “When you light the way for another…you simultaneously light your own way”.
One of our main goals at American Retirement Advisors is to help relieve the stress in finding the most appropriate coverage for you and your family.We are happy to assist!
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]Health Tip March 2018
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After the holiday season and the Super Bowl festivities, losing weight may be on a lot of our minds. If it is, try these healthy food substitutions:
Unsweetened applesauce for sugar.
This substitution can give you the necessary sweetness without the added calories of sugar. Substitute unsweetened applesauce in a 1:1 ratio, BUT….for every cup of applesauce, reduce the amount of liquid called for in a recipe by ¼ cup.
You can use this swap for banana bread, muffins, or boxed mixes. On your first try, only try swapping out half the fat. For instance, a recipe using 1 cup of butter instead would use ½ cup oil AND ½ cup unsweetened applesauce.
Natural peanut butter for reduced-fat peanut butter.
Be careful in that the reduced-fat versions of brand names may give the impression of “healthy”; they may have more sugar plus more artificial additives. That’s why natural peanut butter (unsalted) will give you the flavor without all the extra junk.
“Stevia” instead of sugar.
Stevia is 300 times sweeter than sugar, so a little goes a long way. However, it can cost much more in the grocery store. So a recipe calling for 1 cup of sugar should be swapped for 1 teaspoon of liquid stevia or 2 tablespoons of Stevia powder.
Plain yogurt with fresh fruit instead of flavored yogurt.
Flavored or fruity yogurts are packed with extra sugar. Opt for plain yogurt or, better yet, plain Greek yogurt, then you add the fresh fruit or honey.
Coconut milk for cream.
Coconut milk is a great substitute for heavy cream called for in various recipes.
Low-sodium soy sauce for standard soy sauce.
Taste is virtually the same, but the low or reduced-sodium can cut down significantly on your sodium intake by 50%.
Garlic or Onion powder instead of salt.
Garlic powder or Onion powder is chock full of flavor but doesn’t add all that sodium. Be careful, don’t mistake garlic/onion powder for garlic/onion ‘salt’. Salt is exactly what it says…salt / sodium.
Olive oil for butter.
When frying or stir-frying, sauté in olive oil instead of butter.
Almond milk for dairy milk.
It seems like almond milk is one of the ‘hottest’ products. Add almond milk to a smoothie, coffee, etc., even to your favorite recipe. There is controversy about possible growth hormones in cows.
If you try any of these “tips” you won’t feel guilty when you visit our office and we
offer you a biscotti with your coffee or water. Enjoy!
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