Get Healthy

From the Get Healthy Inbox—We’re committed to keeping you informed on health care news and ideas throughout the region and nation. Here’s today’s recommendation, submitted by the American Institute of Healthcare & Fitness:

A new study released this week estimates that if obesity trends continue on their current path, more than 40 percent of adults in the US will be obese by 2018, quadrupling the epidemic to a 344 billion dollar problem. The study, issued by the United Health Foundation, Partnership for Prevention, and American Public Health Association, estimates that 21 percent of all money spent on health care will go towards obesity in 2018, up 9 percent from today.

These alarming statistics, coupled with millions of Americans trying to save money and cut costs during this difficult economy, only exacerbates the problem. With the luring temptation of dollar menus and fast food drive-throughs, many Americans are trying to save money by eating as cheaply as possible–which often means super-sizing, five dollar foot longs, and other unhealthy bargain deals.

If this is the case, how can we reconcile the economic crisis and cutting back on spending with the surging rates of obesity? One instrumental component in working towards a solution for this problem is education. Learning how to eat healthy while on a budget will be absolutely crucial in this epidemic, notes John Rowley, Director of Fitness & Wellness at The American Institute of Healthcare & Fitness.

John offers tips for consumers looking to eat healthy while also maintaining their budget:

1. Use a pre-planned grocery list. Plan ahead for how you will maneuver the grocery aisles by bringing along a list of all the foods you need to support your lifestyle. This will prevent you from buying on impulse by sticking to the list you made ahead of time. You can even get grocery lists for your phone now that you can save and use to compare prices of certain products in competing stores. This also makes putting your list together a snap.

2. Buy in bulk. You can buy tons of great food in bulk that can be stored in your pantry or freezer. Tuna, Nuts, Olive Oil, Beans, and other healthy items can be bought in bulk to save money and can go right into your pantry. Frozen chicken breasts, turkey breast, lean beef, fish, etc. can go into your freezer, saving you a ton of money and preparing for months ahead. A full pantry and freezer loaded with the essentials—healthy items—is a must.

3. Buy generic. Shop for value. Brand loyalties are a thing of the past, as many store brand items are just as good as the highly marketed name brand foods, just less expensive. This goes for some of your nutritional supplements as well.

4. Fruits and veggies are important. Fresh fruits and vegetables contain more vitamins, minerals and fiber than processed foods and are a healthy and economical staple for a healthy diet. While they can be expensive, get friendly with your local produce expert at your local grocery store and ask for the best deals. Buy fruits and vegetables when they are in season, so the prices are cheaper during that time. In addition, frozen fruits, veggies and meats like chicken breast and fish can often be less expensive than the fresh alternative. The fruits and veggies are picked at the height of ripeness and flash frozen so the flavor and nutrients are preserved. Meats are also great to keep stocked in your freezer for meals that are easy to whip up.

5. Shop the perimeter. What’s located around the perimeter of the store? Most likely this is where you’ll find your dairy, meats, vegetables, fruit, and fresh fish…all of which are essentials of a healthy diet. Processed and “junk” foods are mainly found in the middle aisles so stick to the outer perimeter as much as possible and you will be eating healthy.

6. Pack healthy snacks when on the go. Nothing can ruin your budget faster than being so hungry that the drive-through lures you in. Once your blood sugar drops, so does your willpower. Items such as homemade trail mix with nuts and seeds and other foods will help with this. One great way to prepare snacks for the week is planning ahead at the beginning of the week. Cook up a batch of food in the beginning of the week and the divide it into ziplock bags. When you are getting ready to leave the house you simply grab a zip lock bag or two and you have all your meals for the day. The crock pot is also an incredible tool for those wanting to eat healthy on a budget and save time. Simply put chicken in the crock pot in the morning and then when you get home at night add some veggies and you have a meal. Take the leftovers and use them for meals later in the week by using the ziplock bag trick.

This photo taken Oct. 12, 2009 that this holiday season you can bypass the typical fat and calorie laden fare and tempt your guests with this Pork Tenderloin with Roasted Red Grapes and Thyme. The pork can be served hot or warm from a chaffing dish, making it perfect for a buffet. (AP Photo/Larry Crowe)

Keeping your holiday buffet healthy doesn’t doom you to celery stalks and carrot sticks. There are plenty of options that are indulgent without leaving your guests feeling buffet-grazing remorse.

Shrimp are always popular and a healthy choice (unless you wrap them in bacon, of course). They are inexpensive, come ready to serve, and are low in both fat and calories.

Healthy dips such as hummus are great, but even sinful choices like a creamy blue cheese dip can be made better by avoiding the chips and serving them with veggie sticks.
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It doesn’t get easier as you age

Changing physicians can be wrenching for older patients. My mother never got over it when her longtime doctor retired. The “new” doctor took care of Mom for more than 15 years, but she would still tell him what she thought he wanted to hear. Ironically, the frailer Mom grew, the less forthright she became.

Now, my 70-something aunt, who has diabetes and Parkinson’s disease, is going through a similar change. Her longtime physician is shifting to an endocrinology-only practice and has asked patients to find another primary care doctor.

As is widely recommended, she brought to her first appointment a list of all the medications she’s taking. But she also brought a sheet of paper on which she briefly described her youth, marriage, motherhood and other seminal life events, things essential to her personhood that she wanted her new physician to know.
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HOW TO BE A SUPER WOMAN

You’re busy. You’re tired. You have to worry about a million other things before your own health. But neglecting your well-being is starting to take a toll. You’ve become moody. Overweight. And who knows what else is going on inside of you. You may think it’s a phase but it might not be.

It’s time you start paying attention.

Check out all of the articles here:

• Mood in Motion
• Pelvic Pain Reliever
• Target Those Trouble Spots
• Obesity and Heart Disease

What’s in store for the centenarians of the next millennium?

Today’s babies will be tomorrow’s centenarians. A new report says that reaching the age of 100 may become ordinary for most American babies born since 2000. How will living for a century affect our kids? And what quality of life awaits those who live this long?

• The news: Life expectancy has been increasing steadily in developed countries such as the United States, France, Germany, Italy, the United Kingdom, Canada and Japan. If this pace continues, reaching the age of 100 will become ordinary for most people in those countries, according to a report published earlier this month in The Lancet. Researchers at the Danish Aging Research Centre at the University of Southern Denmark predict society will stop looking at life in three phases (childhood, adult and old age) and instead start dividing old age into a “third age (young old)” and a “fourth age (oldest old).”

• The rates: Japan now has the world’s longest life expectancy—83 years for babies born in 2007, according to the World Health Organization. Read the rest of this entry »

Illiana Christian sophomore Max Boonstra, left, runs with his father Pete Boonstra, who is the school’s principal, on Monday. Max is the youngest entrant from the Region who is competing in Sunday’s Chicago Marathon. (Photograph by Kyle Telechan/The Times.)

Are you planning to run the 2009 Bank of America Chicago Marathon? Don’t wince. Age is just a number.

Cedar Lake’s Max Boonstra will be tackling his first marathon this Sunday. Boonstra is 16.

Flossmoor’s Hal Weatherford is competing in his ninth Chicago. Weatherford is 79.

And Schererville’s Beverly Bonnema Ream has never run a 26.2-mile marathon until now—at age 62.
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From the Get Healthy Inbox—We’re committed to keeping you informed on health care news and ideas throughout the region and nation. Here’s today’s recommendation, submitted by the American Cancer Society:

You may have heard of people going “green,” but October is all about going “pink” for Breast Cancer Awareness Month. Pink jewelry, key chains and even clothing are used to raise money for breast cancer programs and services. However, don’t buy your favorite pink items just yet! Think before you pink.

Some companies use the pink-ribbon campaign solely to benefit their image, profile and sales; therefore, according to Breast Cancer Action, the national watchdog and educational advocacy group that trademarked the “Think Before You Pink” campaign (thinkbeforeyoupink.org), it is important for you as the consumer to ask some of the following questions:

1. How much of your money actually goes towards breast cancer research, programs and services?

Companies sometimes provide very vague information about the donation by stating that “part of the proceeds” will be donated, instead of disclosing the total amount or percentage. If a total donation amount is provided, consumers then need to decide if it’s adequate. Usually you are better off donating directly to your organization or program of choice.

2. What breast cancer organization or programs does your money support?

It may not always be clear where your money is going. Consider what kind of research, program or service your money will fund. Is your money being used for something that is already well-funded, or an issue that is often under-funded? Is the donation reaching those that are most in need?

3. How are the funds being raised?

Make sure you know exactly how a company is raising money. Buying a pink product doesn’t always ensure that a company will donate to the cause; sometimes consumers need to take an extra step by going online or mailing something in before a donation is made. Make sure you read the fine print!

4. Is there a limit on the company’s total donation?

Companies often put a cap on the total amount they donate. This means that only a certain amount will be given, despite how many products are sold. Ultimately, your purchase may not be contributing to the cause if the cap has already been met.

5. Is the company contributing to the problem?

Some companies sell pink products and donate to breast cancer organizations, but their products are actually contributing to the problem. Make sure the company you are buying from is helping fight breast cancer, not cause it.

Making Strides Against Breast Cancer is the American Cancer Society’s premier event to raise awareness and funds to fight breast cancer. It is an opportunity for the community to celebrate breast cancer survivors, educate women about early detection and prevention, and raise money to fund life-saving research. The American Cancer Society Great Lakes Division hosted Making Strides in Northwest Indiana on Sunday, October 11. For more information about Making Strides Against Breast Cancer, please visit cancer.org/stridesonline.

Dietary supplements and multi-vitamins are big business today, claiming to provide your daily value of essential vitamins and other helpful supplements, such as fiber and herbs in one dose. Wander the aisles of any drug store and you’ll see numerous supplements in the form of pills, capsules, powders, gel tabs, extracts, or liquids. You can even find them added to drinks or energy bars.

While this approach fits in perfectly with the busy schedule of today’s average American, science has proven that the best way to get vitamins and minerals is not from a “quick fix” pill, but from the foods you eat. The reason? Pills and supplements do not have the same effect on the body as the vitamins and nutrients found in fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients, such as A, B, and C, required to keep the body functioning at its best. And those with hectic schedules can easily eat a piece of fruit or a handful of carrot sticks on the go.
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Late-night snacking has ruined many a diet or healthy eating plan. Here are tips from nutritionists on staying away from empty calories after dark:

Clean your teeth. Right after dinner, brush with mint toothpaste or swirl around some mouthwash. This can signal the brain that you’re done eating for the day and also reduce cravings for treats. If it helps, repeat this several times a night.

Close up the kitchen. As soon as you’ve cleaned up from dinner, turn out the lights, put all leftovers away and shut any doors.
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From the Get Healthy Inbox—We’re committed to keeping you informed on health care news and ideas throughout the region and nation. Here’s today’s recommendation, submitted by Angie’s List:

It’s fall in the Midwest! Cooler temperatures, beautiful foliage . . . and one of the top areas in the nation for seasonal allergies. About 36 million Americans suffer from ragweed allergies. If you’re among them, make this the year you beat the ‘weed. Angie’s List founder Angie Hicks offers 6 ways to fight allergies this fall.

1. Kiss your mower goodbye: Ragweed alone comes in 17 different species, and each plant can emit a billion grains of pollen. While you can’t stay sealed up indoors until the first frost, you can minimize your contact with the pollen. Hire a reliable lawn service to mow, get rid of ragweed and other unwanted plants from your yard and garden, and to fertilize your lawn. You’ll sneeze less and have more time to play.

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