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Eat Well to Be Well: 22 simple ways to be healthier in 2022

Say goodbye to 2021 and hello to 2022! Father Time keeps ticking away with the arrival of another New Year with new possibilities affecting your life and health. Speaking of health, what plans do you have for restoring or maintaining your health this coming year and what steps will you take to reach your goals?

One thing we learned over the past two years is good health matters. COVID-19 continues to take a toll, especially on individuals with chronic health conditions, a blunt reminder that getting and staying healthy has always had distinct advantages. However, gaining good health doesn’t just happen. It takes daily dedication of practicing regular healthy habits with a lot of self-discipline added to this mix.

To start your New Year with good health in mind, here’s a list of 22 simple ways to get healthier with minimal effort:

1. Fill half your plate with non-starchy vegetables. High in nutrients, low in calories and carbohydrates, these valuable veggies include asparagus, broccoli, Brussels sprouts, cabbage, carrots, celery, cucumbers, eggplant, lettuce, mushrooms, mustard greens, okra, onions, peppers, radishes, squash, spinach, Swiss chard, tomatoes, and zucchini.

2. Drink more water. Water is calorie and sugar-free and essential for good health. A good guide for daily water intake is to divide your weight in half and aim for that number in fluid ounces. For example, someone who weighs 150 pounds should aim for at least 75 ounces or about nine, 8-ounce glasses a day.

3. Stay flexible. Every day, do some sort of stretching routine to keep your body and joints flexible and strong.

4. Dedicate at least 5 minutes of your lunch break to walking. This will keep you more active and is a great stress reliever and mood enhancer.

5. Drink green tea. One of the healthiest beverages you can drink, green tea is packed with antioxidants helping you fight free radicals shown to increase disease and speed aging.

6. Brush and floss your teeth. Get in the habit of brushing and flossing twice a day.

7. Avoid sugar beverages. Sugary sodas are bad for your health and loaded with added sugar. If you drink a lot of soda, opt for healthier beverages such as water, unsweetened tea, coffee, or green tea.

8. Go to bed 10 minutes earlier. By the end of the week, you’ll add an extra 70 minutes of sleep. Keep it up all year and you’ll have slept 60 hours more. Imagine how well-rested you’ll feel.

9. Make a grocery list before you shop. This can help you make healthier decisions when shopping and prevent impulse buying. Studies have also shown that grocery lists can help you eat healthier.

10. Limit screen time. This includes screen usage from cell phones, TV, computers, laptops, and other devices. Estimate your average screen time per day and aim to reduce it by half.

Eat Well to Be Well: Enjoy these top 12 foods to energize your day

When feeling drained of get-up-and-go, it’s tempting to down an energy drink or grab a candy bar. These choices often do provide a quick, short burst of energy you need. But beware – sugary drinks, candy, and pastries put too much fuel (sugar) into your blood too quickly. Instead of long-lasting energy, that sugar spike will soon come crashing down, leaving you tired and hungry once again.

Try instead to choose foods that boost energy levels and have all-day staying. These same foods should also be rich sources of protein, fiber and complex carbohydrates. Here are 12 healthy food ideas to amplify your energy level from sluggish to energized staying-power:

Peanut Butter

Peanut butter is a tried and true favorite for sustained stamina. The energy boost comes from a combination healthy fat, protein, and fiber, helping satisfy hunger and keeping blood sugar stable. Choose all-natural peanut butter without added sugar and stick to a 2 tablespoon serving size.

Air-popped popcorn

Popcorn is a high-fiber, whole-grain treat and a smarter choice than a bag of high-fat, overly salted potato chips. The popped kernels provide volume for quieting hunger longer than other snack foods. Stay away from high-fat microwave popcorn and instead pop your own kernels seasoned with herbs and spices.

Almonds

This superstar snack food provides important nutrients such as magnesium and B vitamins, helping to convert food to energy. When magnesium levels are low, you’ll tire more easily, particularly during exercise. A lack of B vitamins can lead to fatigue, irritability, and poor concentration. All it takes is about 1 ounce or 23 nuts to be considered a serving.

SOS offers victims assistance day or night with 24-hour help line

Did you know every 92 seconds an American is sexually assaulted? Are you aware that more than 90 percent of sexual assaults are committed by someone the victim knows?

SOS Inc., which provides services in Chase, Coffey, Lyon, Morris, and Osage counties, is reminding everyone that SOS advocates are here to support victims with free and confidential services. SOS Crisis Services has 14 advocates who work in the five-county area, serving adult and child victims of sexual assault and domestic violence by offering emotional support, presenting them with options, and assisting victims with access to community resources, such as therapy. Advocacy services can also include help navigating the processes and systems within medical services, law enforcement, and prosecution. SOS services are available regardless of the circumstances of the assault, whether the victim chooses to involve law enforcement or not, and at any time following the assault – even years after. According to RAINN (Rape, Abuse and Incest National Network), sexual violence can be any unwanted sexual act done by one person to another, including unwanted touching of a sexual nature such as kissing, fondling, oral sex, or intercourse.

Advocates can respond to aid victims immediately after a sexual assault and help those who are experiencing past trauma.

“Those feelings can only be masked for so long before they come back in other ways,” said Jen Ogleby, Sexual Assault Advocate with SOS. “Healing is a very personal thing. There is no correct way or timeline.”

“The only things that need to be said to someone disclosing that they have been assaulted are, ‘I believe you,’ ‘I am sorry this happened to you,’ and ‘This was not your fault,’” Ogleby said. “Those statements can be the difference between a survivor trying to numb those feelings in potentially destructive ways or finding the strength and power within themselves to not allow that horrific moment to define the rest of their lives.”

Victims of sexual assault are more likely to experience emotional challenges than non-victims, according to RAINN. Sexual assault victims are nearly four times more likely to experience PTSD as adults. Victims of sexual assault are about three times more likely to experience a major depressive episode as adults.

Additionally, only about two percent of all sexual assault accusations reported to the police turn out to be false; only 230 out of every 1,000 sexual assaults are reported to the police. That means about three out of four go unreported; 93 percent of sexual assaults are committed by somebody the victim knows.

SOS services are available 24 hours a day, 365 days a year through the SOS 24-hour helpline 620-342-1870 or 800-825-1295.

Eat Well to Be Well: Eating your way to bladder health

Bladder health should be a top priority for all of us, ranking alongside heart, brain, and bone health. And one way to promote bladder health is by making smart food choices. From urinary incontinence to overactive bladder, your dietary choices are an important part and play a supporting role of fending off these quality-of-life issues. That’s because what you eat and drink directly affects your bladder and it’s functioning.

Get to know your bladder

Before discussing food and dietary changes helping manage bladder and urinary issues, let’s get to know your bladder better.

Every single day, all of us use our bladder multiple times. Located in the lower abdomen, the bladder is a hollow organ, much like a balloon, that stores urine. It is part of the urinary system, which also includes the kidneys, ureters, and urethra. Urine contains wastes and extra fluid left over after the body takes what it needs from what we eat and drink.

Over time, the bladder can change. The elastic bladder tissue may toughen and become less stretchy. A less stretchy bladder cannot hold as much urine as before and might make you go to the bathroom more often. The bladder wall and pelvic floor muscles may weaken, making it harder to empty the bladder fully and causing urine to leak.

Because bladder problems are common and can disrupt day-to-day activities, you may find yourself avoiding social situations or having a hard time completing tasks at home or at work.

Top dietary habits your bladder will love

To achieve and maintain good bladder health, a good start is by what you eat and drink. Adopt the following healthy bladder dietary habits to help avoid overactive bladder and urinary incontinence:

Stay well hydrated

Up to one third of the water we consume comes from food like fruits, veggies, and soup. So how much water do you need to drink each day? As a general rule of thumb, take your weight in pounds and divide it by two, and that’s the number of ounces of water you should consume daily. So if you weigh 160 pounds, you should aim to drink 80 ounces of water every day.

Why is staying hydrated important for urological health? Drinking sufficient water is essential for helping balance salts and sugars within the body and to flush out toxins and wastes through the urinary system. When dehydrated, the buildup of minerals can irritate the lining of your bladder and the concentration of wastes can lead to frequent and urgent urination or pelvic pain.

Eat Well to Be Well Recipe: Maple-Poached Pears

Simple and perfectly delicious, a fiber-rich stewed pear is one of the healthiest desserts you can serve after a meal

Before I talk about this fabulous recipe, let’s talk first about the simple pear itself.

Pears are one of the most underrated and overlooked fruits around. Maybe it’s because they lack the eye-catching colors of strawberries or watermelon and their flavor is more subtle compared to the distinctive taste of a kiwi or a papaya. And when it comes to popularity, pears are just … so-so. Pears don’t even rank in the top five favorite fruits of Americans, which by the way are bananas, apples, grapes, strawberries, and oranges, respectively.

But don’t let that stop you from trying out this recipe! A pear slowly cooked in rich maple syrup surrounded by cinnamon sticks is a decadent dessert showcasing this fruit’s blend of sophistication and sweetness that rivals a baked apple.

If it’s been awhile since you’ve eaten a pear, here’s your opportunity. From September through January (right now!) is when pears are at their peak. And when in season – watch out! An in-season ripe pear’s unique taste and texture range from succulent to buttery to a mellow sweetness – a true culinary delight.

Nutritionally, this humble fruit is top notch for several reasons:

Pears are an excellent source of fiber. A medium-sized pear provides 6 grams of fiber – the majority found in the skin – equal to about 21 percent of the recommended daily value. This makes pears one of the best sources of fiber of all fruits.

Pears are fat free and cholesterol free. By including more pears in your diet, you will replace higher fat foods helping lower your overall intake of fat and cholesterol. This may help reduce your risk of heart disease and some types of cancer.

Pears are sodium free, too. Eating more sodium free foods, like a pear, just makes sense since most Americans over-consume sodium.

Pears are a good source of vitamin C, phytonutrients, and antioxidants. A medium-sized pear provides about 7 mg or 8 percent of the daily value for the antioxidant vitamin C. Pears also naturally contain various phytonutrients and other antioxidants supporting good health. Choose pears with vibrantly colored skins of various pear varieties.

Not sure which variety of pear is best for cooking or how to store pears, here are tips you need to know:

  • Firmer varieties like Bosc and Anjou are best for cooking while Bartlett and Comice are best raw.
  • Keep pears out on the counter until they are ripe. Then store in the refrigerator.
  • To determine ripeness, gently press near the stem with your thumb; if it gives slightly, it’s ready.
  • Puree pears into smoothies, sauces, and dressing to add sweet flavor.

KSU Extension starts up Dining with Diabetes email challenge

In 2020, the Centers for Disease Control and Prevention estimated that 34.2 million Americans are living with diabetes. More than one in three – 88 million more – adults have pre-diabetes or a condition that indicates a person has a higher than normal blood sugar level.

So, it’s not a stretch to say that there is anxiety toward a disease that costs Americans more than $327 billion in medical costs and lost work productivity annually.

This fall, K-State Research and Extension will be taking the Dining with Diabetes program and adapting it to a four-week email challenge during November in honor of Diabetes Awareness Month. The challenge provides basic information on diabetes, even for those who have previously participated in a Dining with Diabetes class.

Throughout November participants will receive two weekly email messages – one on Monday and one on Thursday. Each week will include recipes and focus on defining what diabetes is, the truth about carbohydrates, meal planning, and building a support system. The weekly messages will also walk participants through setting goals, tracking progress, and reflecting on what they’ve learned.

Participants will have the option to join a private Facebook group to engage and learn from others who are facing similar challenges with diabetes. Family members and caregivers are also invited to participate in the challenge as they may have questions when it comes to planning meals and grocery shopping.

There is no cost to participate and registration will close on Oct. 27, 2021. Those interested in participating can register and learn more at www.k-state.edu/diningwithdiabetes. The first email will be sent to registered participants Nov. 1.

For more information, see the Frontier Extension District website frontierdistrict.ksu.edu, or contact Chelsea Richmond, Family and Consumer Sciences agent, at [email protected] or 785-448-6826.

Eat Well to Be Well Recipe: Rotisserie Chicken and White Bean Soup

There’s nothing like an Italian-inspired hearty and healthy chicken and white bean soup that soothes the soul!

Nothing says “comfort food” quite like a hot, steaming bowl of chicken soup. No matter the time of year, but especially when temps take a dip and the north wind blows, chicken soup with a side of crusty bread and a glass of wine always sounds good.

Chicken soup really does warm the heart and soul. And with just the right amount of soothing, mouth-watering appeal and taste, along with a healthy compliment of nourishing ingredients, here’s a chicken soup recipe that will be your comfort go-to food time and time again.

What’s especially nice is to use an already prepared store-bought rotisserie chicken offering incredible versatility, saving you precious time in preparing the chicken yourself. And no worries – a store-bought rotisserie chicken still provides a flavorful “homemade” chicken soup taste that’s come to life.

I used a rotisserie chicken with mild seasoning – both plain and lemon-pepper work well. If you like a richer flavor, be sure to add meat from the wings and some of the bones to the broth. Creamy white beans are used in place of traditional noodles, making this soup a protein-packed meal. Fresh sage provides a nice herby and savory vibe to the stock. Add in a few carrots and celery and you’ve got deliciousness waiting for you to experience how good it is.

This hearty, warming bowl of chicken soup is just steps away and is incredibly easy and fast to put together. Read on, I’ll walk you through it.

Eat Well to Be Well: Could you be calcium deficient and not know it?

Calcium is the most abundant mineral found in the human body, with 99 percent stored in the bones and teeth, and is necessary for strong bone structure. The roles of calcium are critical for body functioning, but many adults, adolescents and children do not consume enough calcium-rich foods.

Many people may think that calcium is primarily needed during childhood when the body is rapidly growing. The belief is that once calcium has been deposited into the bones, it stays there forever, that once it is built, it is inert, like a rock. That is not true. The minerals of bones are in constant flux, with formation and dissolution taking place every minute of the day and night. In fact, almost the entire adult human skeleton is remodeled every 10 years.

Skipping consuming dairy foods due to believing calcium intake is not that important, will likely set you up for a calcium deficiency. Would you know the signs and symptoms if you are calcium deficient and more importantly, how to prevent it?

Signs of calcium deficiency

No matter what the cause of calcium deficiency may be (diet, medication, etc.), the symptoms remain similar. Individuals who need to be most concerned and aware of these symptoms are vegans, who consume no dairy foods, which are the biggest and best contributors of calcium. Vegans also need to be mindful of running the risk of being deficient of other nutrients, like vitamin B12, iron, and zinc.

Here are possible signs you may have a calcium deficiency:

  • Muscle aches and cramps, especially in the legs
  • Numbness and tingling in the hands, arms, legs, and feet
  • Dry skin
  • Severe premenstrual syndrome (PMS) symptoms

Anyone who has these symptoms or is high-risk for calcium deficiency should follow-up with their doctor. The longer calcium deficiency continues the higher chance for developing osteoporosis, severe dental problems of bone loss in the jaw, depression, chronic joint and muscle pain, and bone fractures.

Area agency on aging offers assistance with Medicare enrollment

With the Medicare open enrollment period beginning Oct. 15, 2021, East Central Kansas Area Agency on Aging is offering in-person assistance for enrollment. ECKAAA will offer assistance 10 a.m.-3 p.m. Nov. 10, in Osage City, at Osage City Public Library, 515 Main St.

Participants are asked to call ECKAAA at 785-242-7200 to register and schedule an appointment, or for more information. The agency has also set up assistance locations at Garnett and Burlington.

Eat Well to Be Well Recipe: Salmon With Pomegranate Salsa

A sensory sensation bursting with zesty sweet and savory flavors everyone will love

There was a time in my life I would never have imagined eating fish regularly, especially salmon. Growing up on a Kansas farm, it was fields of wheat, oats, and soybeans that dominated alongside pastures overflowing with cattle peacefully grazing on big bluestem and switchgrass flourishing in the Flint Hills. Let’s just say, the meat department at my small town grocery store was filled with various cuts of beef, pork, and poultry without a fresh salmon in sight.

But thankfully many years ago, my taste buds were introduced to the savory appeal of perfectly baked or grilled, tender fresh salmon. And if you love salmon as much as I do now, this is a recipe you must try. This dish is a great option, especially if you’re looking for different ways to prepare this heart healthy fish, or unique toppings to serve it with. And yes, salmon is now a regular on my menu rotation, along with beef, pork, and poultry.

Salmon with pomegranate salsa is a “fit for a king” treat and a feast for your eyes. From the peachy color of the salmon, to the bright, ruby-red pomegranate seeds, to the vibrant green of fresh dill, it’s a refreshing and beautiful blend energizing all your senses.

Speaking of the “vibrant green of fresh dill,” be sure to choose bunches that are aromatic, bright green, and firm. Store fresh dill in the refrigerator wrapped in a paper towel for two to three days and just before you’re ready to use it, wash and dry it well.

And let’s not forget what a superior food both salmon and pomegranates are. Here’s a look at several key nutritional advantages each have to offer:

Salmon:

  • A powerhouse of high quality protein helping maintain muscle mass.
  • Abundant in omega-3 fatty acids promoting healthy joints and skin while reducing risk of heart disease.
  • An impressive source of selenium, a mineral important for cognitive function, a healthy immune system, and supporting thyroid health.

Pomegranate seeds:

  • High levels of antioxidants helping reduce inflammation.
  • Contains phytochemicals protecting against heart disease.
  • Has anti-tumor potential of preventing development and progression of prostate cancer.

If you’re ready to include more heart healthy eating, starting with an appealing, flavorful and ready-to-eat meal within 15-20 minutes (salmon takes almost no time to cook), let’s take a look at how to put together this exceptional recipe:

Eat Well to Be Well: Follow sensible weight loss tips that actually work

Build long-term habits with practical lifestyle changes for weight loss success

It’s challenging to eat a healthy diet when living in a drive-thru, ultra-processed food world. Food temptations seem to be everywhere. And forget gimmicky, fad diets when trying to reach a healthier body weight. Just like buying a pair of shoes, there’s no one size fits all when it comes to weight loss.

The latest stats show that more than 70 percent of Americans are overweight to obese. This is especially troubling during the current SARS-CoV-2 pandemic. Several studies have shown a direct association of obesity as a major risk factor for developing more severe illness, hospitalization, and death if infected with this virus.

When it comes to weight loss, scientific evidence-based guidance is a more appropriate direction to follow. It’s well-documented that two major components for weight loss success are choosing healthier foods while reducing calories and increasing physical activity. Sounds easy, doesn’t it?  Not really. We’re human and sometimes our best laid-out plans may fail for various reasons.

But there’s a third component that is just as crucial as the first two. This third component often makes or breaks your success in not only meeting weight loss goals, but prevents you from slipping and gaining back weight you previously had lost.

What is this third component? It’s called behavior modification. Think of it as little tricks of the trade when it comes to weight loss.  Behavior modification boils down to focusing on healthy behaviors. If you lead with these behaviors, the weight loss will usually follow. By prioritizing this third component, you’ve armed yourself with essential weight loss tools,  getting focused as you start your journey in reaching a healthy body weight.

Below are various behavior modification tools; you can pick and choose which ones you need to work on the most:

COVID-19 cases on rise in Osage County; Delta variant appears to drive new surge in U.S.

Wear a mask, social distance, get vaccinated

LYNDON, Kan. – The Osage County Health Department reported yesterday the number of COVID-19 cases has been increasing steadily in the county during July.

On July 28, 2021, OCHD reported there were 38 active positive cases in Osage County, and five of those cases were found to be of the Delta variant through sequencing testing. A health department social media post reported that up to 80 percent of new positive cases in the Midwest are thought to be caused by the Delta variant. On July 26, the health department reported 42 active cases in the county, but none were known to be of the Delta variant, which requires special testing to detect.

OCHD has warned of an increase of cases since the first week of July, with 15 active cases reported July 15, and 26 active cases reported July 20. Kansas Department of Health and Environment data shows Osage County gained 68 positive cases from July 2 to July 27.

With the increased presence of the Delta variant in Kansas, free COVID-19 vaccine and testing clinics are scheduled to continue across the state. The CDC has issued new mask advisories, once again recommending people indoors wear masks, especially unvaccinated people. CDC reports the Delta variant is twice as infectious as the B.117 variant, which was previously a dominant strain.

KDHE reports the new variant appears to be spreading most quickly in communities that have the lowest vaccination rates. KDHE said nearly all patients who died of COVID-19 in the last few weeks were unvaccinated.

“It’s essential for Kansans to stay safe by continuing to social distance, wear masks while around unvaccinated people, and get tested if you have symptoms or have possibly been exposed to someone with COVID-19,” a KDHE advisory said.

OCHD recommended that everyone observe safety practices including hand washing, social distancing, avoiding large gatherings, getting vaccinated, and wearing a mask when unable to social distance.

OCHD notes that everyone of age is encouraged to receive the COVID-19 vaccine, and although there are breakthrough cases, mostly due to new variants, vaccinated people who become ill with COVID-19 report less severe symptoms.

OCHD offers Moderna and Johnson & Johnson vaccines, but does not have Pfizer, which is the only one currently available for children 12-17 years old. To make an appointment to receive a COVID-19 vaccination, call the Osage County Health Department at 785-828-3117.

One year ago today, the OCHD announced the temporary closure of the Osage County Senior Center due to it being considered as a possible cluster site for COVID-19, with three cases associated with attendance at the center. During the month of July 2020, Osage County gained 24 cases, going from 15 to 39 known cases since the pandemic began. At the time, Osage County was in its fourth week of “reopening” after the initial pandemic had surged throughout the U.S. since early in 2020.

KDHE, KDWPT issue public health advisories for blue-green algae for 2 Osage County lakes

TOPEKA, Kan. – The Kansas Department of Health and Environment and the Kansas Department of Wildlife and Parks have included two Osage County lakes in public health advisories for Kansas lakes due to blue-green algae.

Melvern Outlet Pond, below Melvern Dam, was upgraded July 22, 2021, to a warning advisory for blue-green algae, while Overbook City Lake, at Overbrook, remains under a watch status.

When a warning is issued, water is not safe to drink for pets, livestock, or people (humans should never consume lake water regardless of blue-green algae status), and all water contact should be avoided. If lake water contacts skin, wash with clean water as soon as possible. During a blue-green algae warning, fish may be eaten if they are rinsed with clean water and only the fillet portion is consumed; all other parts should be discarded. Pets should not be allowed to eat dried algae. People are advised to avoid all areas of visible algae accumulation.

A watch status means that blue-green algae have been detected and a harmful algal bloom is present or likely to develop. People are encouraged to avoid areas of algae accumulation and keep pets and livestock away from the water. During a watch, swimming, wading, skiing and jet skiing are discouraged near visible blooms. Areas of algae accumulation, including dried algae, should be avoided and pets and humans should not consume the water. Clean fish well with potable water and eat fillet portion only.

Signs of a possible bloom include scum, a paint-like surface, or bright green water. These are indications that a harmful bloom might be present. If these conditions are present, avoid contact and keep pets away. Pet owners should be aware animals that swim in or drink water affected by a harmful algal bloom or eat dried algae along the shore may become seriously ill or die.

KDHE investigates publicly-accessible bodies of water for blue-green algae when the agency receives reports of potential algae blooms in Kansas lakes. Based on credible field observation and sampling results, KDHE reports potentially harmful conditions.

RCIL program loans medical equipment for short or long-term disabilities

OSAGE CITY, Kan. – Resource Center for Independent Living Inc. works with individuals, families, and communities to promote independent living and individual choice to persons with disabilities. As a service to the community, RCIL has durable medical equipment available for loan, free of charge, through the Anita Casey Loaner Equipment Program. The equipment is provided as a service not only to RCIL’s consumers but also to any member of the community who is experiencing a short-term or long-term disability due to illness, injury or rehabilitation after surgery.

Items RCIL has available include wheelchairs, bath benches, commodes, transfer benches, walkers, grab bars, canes, and other equipment.

The Anita Casey Loaner Equipment Program is funded by Osage County and other donations. RCIL accepts monetary donations and gently used equipment for the program inventory. For more information about the program or to borrow equipment, contact RCIL at 785-528-3105.

Eat Well to Be Well:Letting go of the ‘all or nothing’ approach to nutrition

An “all or nothing” mindset about nutrition may sabotage your health goals

We all have that friend who’s always making comments about their food intake such as, “I really shouldn’t be eating this,” or “I’ve been so good on my diet lately,” or maybe they might say, “I’ll get back on track Monday after my ‘cheat’ weekend.”

Comments like these are often a way for people to rationalize eating certain foods they deem as “bad” by saying how “good” they’ve been, vowing to get back on schedule soon. These same individuals often live by an “all or nothing” attitude in regards to dieting or losing weight. They will tell themselves they can never eat cake, candy, fried food, or any favorite foods again, hence a set-up for an all or nothing way of thinking.

Unfortunately, pledging to give up certain foods is problematic and unrealistic to follow. There is always going to be somebody’s birthday party where cake is served, or a festive holiday buffet decked out with sweets and treats tempting you away from your all or nothing eating plan. Do you have a plan on how to handle those situations?

However, all or nothing nutrition is a surefire plan for excessively obsessing over what you should be eating and how much, which rarely ends well. That’s because the “all or nothing” voice in your head will deceptively tell you “You’ve already had a piece of cake, so you might as well have the entire cake,” or “You’ve skipped breakfast and lunch, so go ahead and binge at dinner and all evening long.”

The good news is none of us need to follow an “all or nothing” mindset to succeed at meeting health goals. When common sense reigns and food restrictions are liberated allowing you freedom to eat what you want without judgment, all foods can be part of a healthy diet. Keep your focus on healthy eating the majority of time while permitting yourself a small and guilt-free indulgence on most days of the week, if not every day.

Eat Well to Be Well:How to build a delicious, nutritious, and filling smoothie

You may think building a healthy smoothie is easy. Grab a blender and throw in a bunch of fruit, add sweeteners, and milk or juice, and call it good. But think again. When done right, smoothies can indeed be very healthy. Plus, they’re a convenient and easy way to pack in essential fiber, vitamins, minerals, and antioxidants all in a drinkable form.

However, when done wrong, drinking what you perceive as “healthy,” might backfire. When packing smoothies with a bevy of ingredients, a super healthy smoothie easily becomes a disastrous overload, pushing in excess of 500 calories plus and a surplus of sugars sabotaging attempts at both weight loss or keeping blood sugar under control.

Could you be making these same “smoothie mistakes” and not know it? If so, you’re not alone. Smoothies are a commonly made concoction in many households and often used as a meal replacement. But to avoid bungling a smoothie, learn the right way to build a delicious, nutritious, and filling smoothie, keeping everything in balance.

Common smoothie mistakes to avoid

To understand the art of healthy smoothie-making, it’s important to know mistakes to avoid. See if you might be guilty of any of the following:

Putting in too much fruit: I’ve listened to plenty of clients who proudly describe in detail the overabundance of fruit they add to a smoothie recipe. More is better, right? Wrong. Fruits are a mainstay of smoothies offering a variety of nutrients your body needs. But remember, moderation is key. Too much of a good thing will disrupt the balance between calories and carbs. The rule of thumb is to use about one cup of no more than one to two fruits per smoothie.

Adding in too many sweeteners: A sugar is a sugar, no matter what form it’s in.  If you like sweetening-up your smoothie by adding in honey or maple syrup or coconut sugar, as examples, a heavy hand will up the calorie and carb ante – a lot. Whatever fruit you’re using should be “sweet enough” without needing to rely on added sugars.

Drinking a smoothie with a meal: Most smoothies are consumed early morning for breakfast. A high protein, fruit and veggie-packed smoothie can be a nutritious way to begin your day, and likely has sufficient calories to meet your needs for that meal. But if you’re also having that smoothie along with a bowl of cereal or oatmeal or a plate of eggs, bacon, and toast, either cut out the smoothie or significantly lighten it up to still enjoy it alongside your other foods.

Going overboard with nutrient boosters: Some smoothie zealots like to “beef up” the nutritional value by adding in extras like protein powders, peanut or almond butters, or chia seeds. While these can be used, if amounts are unchecked, calories add up quickly. Consider that just one tablespoon of peanut or almond butter contains 100 calories. Again, moderation rules.

Eat Well to Be Well:Rethink your drink with refreshing beverages healthier than soda

If soda has been your go-to for quenching your thirst, it’s time to rethink your drink. Drinking sugary soda is simply a bad idea for supporting good health. Multiple studies have found time and again that consuming soda, including artificially sweetened or “diet” soda, can be harmful to your health. This finding was published in a 2019 JAMA Internal Medicine article that showed people who drank two or more glasses of diet or regular soda had higher risks of dying from cardiovascular disease including stroke. Besides increasing the risk of cardiovascular disease, the study also found consuming beverages sweetened with sugar or artificial sweeteners is positively associated with all-cause deaths, raising the risk of premature death by 17 percent compared to those who sip them less than once a month.

What other studies have found

This is far from the first time research has shown a link between soda’s subtle and insidious effect on human health. For instance, obesity is often linked to individuals who consume soda, as found in a 2017 study published in QJM, an International Journal of Medicine. Another study published in the journal Appetite found an association of sweet cravings being triggered by drinking soda leading to a vicious cycle of eating other sugar laden foods and beverages.

Then, there’s a major study published in the journal Circulation which followed more than 118,000 men and women for 30 years. At the end of the study, researchers concluded that each daily 12-ounce serving of a sugar-sweetened beverage – including soft drinks, lemonade and other sugary fruit drinks – raised the risk of death by seven percent, including a five percent increased risk for cancer death, and a 10 percent increased risk for death from cardiovascular disease. This same study also concluded that “sugary drinks lead to weight gain and anything that leads to weight gain increases risk of conditions such as heart disease, type 2 diabetes, and even certain cancers.”

Bottom line, there are few if any health benefits from drinking soda. Soda is devoid of any nutrients other than offering calories. Consider the fact that the average soda beverage will contain at least three to four tablespoons of sugar in a 20-ounce container. It’s doubtful any of us deliberately would add that amount of sugar on our own to a glass of water with flavoring. But also take into consideration an interesting study in the journal Diabetologia that found that swapping one sugary drink a day for an alternative healthier drink such as water, coffee, or tea, may reduce a person’s risk of type 2 diabetes by 25 percent.

Try healthier ideas to replace sugary and artificially sweetened beverages

So, what can you do to curb soda consumption? Look into healthier, alternative beverages replacing soda for good. However, it’s vital to refrain from simply replacing soda with other beverages high in sugar too, such as sweetened tea, sugary coffee drinks, or high-sugar fruit juices. These beverages still offer just as many (if not more) sugar and calories as sodas do and defeat the purpose of cutting back on overall sugar intake.

Kansas adopts CDC guidance on mask-wearing; vaccine now available for 12 and older

TOPEKA, Kan. –  Kansas Gov. Laura Kelly announced last week that Kansas will follow the CDC’s latest guidance regarding individuals who are fully vaccinated for COVID-19.

“Effective immediately, Kansas will adopt the CDC’s latest guidance that fully-vaccinated Kansans are no longer required to wear masks indoors or outdoors or physically distance, except in circumstances such as those required by businesses, public transportation, or health care facilities,” Kelly said. “Should fully-vaccinated Kansans feel more comfortable wearing a mask, they are welcome to continue doing so.”

Also announced last week was that due to increasing evidence that the COVID-19 vaccine is safe and effective for young people, the Pfizer COVID-19 vaccine will now be available to those ages 12 and older in Kansas.

“Health experts’ thorough, deliberate review process demonstrates that safety continues to be the number one priority in vaccine approval – and my administration is confident that opening the vaccine to young Kansans is the right move,” Kelly said. “I encourage all eligible Kansans to roll up their sleeves and do their part to ensure we can continue getting back to work, back to school, and back to normal.”

“This is an incredible step forward in the fight against the COVID-19 pandemic,” said Dr. Lee Norman, KDHE Secretary. “We are now able to protect our younger populations against this deadly disease.”

The announcements follow last week’s expansion of the emergency use authorization by the Food and Drug Administration. The FSA issued the original emergency use authorization Dec. 11, 2020, for individuals ages 16 and older. Kansas providers should now begin opening their vaccine supply to people age 12 or older. Those under 18 need written parental consent for vaccination.

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