Category: A Healthier Community

Picture of a woman holding a handful of almonds.

Snack Your Way to Your Summer Weight

Healthy snacking might sound like an oxymoron. But there are a lot of benefits to snacking – especially if you want to shed a few pounds in time for swimsuit season.

If you snack on the right foods, you tend to consume fewer calories throughout the day. You’ll feel fuller longer and be less likely to overeat or reach for unhealthy foods.

In addition to looking good poolside or at the beach, individuals who stay at a healthy weight reduce their risk of heart disease, type 2 diabetes, high blood pressure, osteoarthritis, and some cancers.

Here are a few tips:

  1. Rather than snacking on cookies or chips, have a handful of raw almonds. A serving is 23 almonds. Put a serving of almonds into individual snack size bags and leave them in key locations such as your desk, purse and the beverage cup holder in the car. Almonds are heart healthy and a protein-packed snack!
  2. Pair a small amount of cheese with whole grain crackers. The protein in the cheese will keep you from feeling hungry.
  3. Try one of my favorite snacking recipes – Cookie Dough Hummus! This recipe is delicious on a piece of toast and as a snack with apple slices, baby carrots or graham crackers. Check out the recipe at the bottom of this story.

The Centers for Disease Control and Prevention also offers the following healthy snacking ideas:

  1. Try three cups of air-popped popcorn instead of oil-popped popcorn. You’ll consume 73 fewer calories.
  2. Avoid the vending machine. Pack an eight-ounce, nonfat, no sugar added yogurt. That’s 82 fewer calories compared to a package of six peanut butter crackers.
  3. Consider packing vegetable sticks and fresh fruit, “nature’s fast food.”
  4. Substitute a sugary 12-ounce can of soda with a bottle of carbonated water for 136 fewer calories.
  5. Instead of chocolate sandwich cookies or other sweet snacks, eat a bowl of berries or a juicy peach.
Print Recipe
 Cookie Dough Hummus
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  1. Put the beans, peanut butter, maple syrup and vanilla into a food processor. Blend ingredients until smooth. Once blended, mix in chocolate chips.

For more healthy snacking ideas, visit fruitsandveggiesmorematters.org.

What You Need to Know Before Buying Sunglasses for Your Kid

Sunglasses for kids come in all sorts of fun sizes, shapes and characters. What young kid wouldn’t want police dog Chase from Paw Patrol or Anna and Elsa from Frozen plastered on the side of their shades?

More importantly, just like with adults, sunglasses can save their skin and eyes by blocking the sun’s powerful ultraviolet (UV) rays.

Children under age 10 are at a high risk for skin and eye damage from ultraviolet rays, according to the Skin Cancer Foundation. The skin on their eyelids and around their eyes is more delicate and vulnerable than adult skin, according to the Foundation.

Try to keep a child who is less than 6 months old out of the sun. Those ages 6 months and older should wear sunglasses when playing outside. If your child wears prescription glasses, don’t forget to also get those prescription sunglasses!

Here are seven tips for buying sunglasses for children from the Skin Cancer Foundation:

  1. UV rating. Buy glasses that offer 99-100 percent protection from two types of ultraviolet rays: UVA and UVB rays.
  2. Large, wraparound shades. The larger the sunglasses, the lesser the risk of the sun damaging your kid’s eyes.
  3. Playground-proof. It’s way too easy for a kid to break glass lenses! Consider plastic lenses (unless, of course, your doctor asks you to use glass ones instead). Impact-resistant, scratch-proof lenses that don’t pop out of the frames are best for young kids. Glasses should fit snugly on the face and the frames should be bendable, and not breakable.
  4. It’s their choice. Kids, especially finicky teens, are more likely to actually wear the glasses if they helped pick them out.
  5. Check for scratches. If the glasses have any flaws, it might distort their vision. Young kids, for example, might not be able to say what is wrong if the glasses are warped.
  6. Don’t forget the big hat. Sunglasses only prevent rays that come in from the lenses. Sun can still enter from the side or top of the glasses. You might want to purchase a wide-brimmed hat for your kid when you’re buying those shades.
  7. Finally – find a tree. Retreating to a shady spot when the sun is intense – between 10 a.m. and 4 p.m. – provides great protection from the sun.

Sage Advice: 7 Tips for Your Herb Garden (Recipes Included!)

I’d rather be cooking than gardening, but there’s something about growing and using my own herbs that’s satisfying to the soul and palate and a treat for the senses. Once planted, they grow quickly–sometimes, it seems, right in front of my eyes. In the morning, I do some tactile and aromatherapy as I touch and smell the herbs.

Growing your own herbs can be daunting to the novice gardener. Here are tips for first-timers:

  1. Start small by growing plants in containers. After you bring the plants home from the farmers’ market, garden center or hardware store, repot them in larger containers with good potting soil.
  2. In upstate New York, wait until Memorial Day to grow them outdoors. If we do get a frost or the threat of one, it’s easy to cover the containers with a blanket or move them to the garage. The animals don’t get to my deck where I grow them in containers, but they do get to my neighbor’s garden in the ground.
  3. Check the website herbgardening.com for a wealth of information for growing herbs—from anise to watercress—inside, outside, in containers and even hydroponically.

Here are more tips from Pamela Shade, a horticulturist and curator of the Robison York State Herb Garden at the Cornell Botanic Gardens in Ithaca, New York.

  1. Don’t tuck your herbs into a shady corner of your yard. Most culinary herbs require full sun and a minimum of six hours direct sunlight daily.
  2. Fight root rot and fungal diseases by providing plants with well-drained soil. Add several inches of compost to improve the soil quality of heavy, wet, clay soil.
  3. Because herbs need room to thrive, allow plenty of space between plants for good air circulation and to encourage maximum growth. For example, basil plants should be spaced at least 12 inches apart.
  4. Don’t over-fertilize as this will decrease the flavor of the herbs.

Not all herbs are the same, since some want to be raised in certain ways. Shade offered the following advice:

Some herbs can be started from seed indoors during the winter and spring. These include thyme, a perennial, (February); parsley (March); basil and marjoram (early April).

Other herbs are best grown from seeds directly planted into the garden. They include anise, dill, caraway, cilantro, cumin, fenugreek and mustard.

Longing for lavender or sage? It’s best to purchase plants from a reputable nursery since they take a long time to grow into mature plants large enough to transplant outside into the garden.

Now that you’re an herb-growing expert, you can start cooking! Herbs are a flavorful and calorie-free addition to any dish. Here’s how I use some of my favorite herbs:

  • Basil. Good in pesto or in a tomato and fresh mozzarella salad, on pizza and in marinara sauce. Basil is wimpy and turns limp at the first sign of cold weather. Freeze pesto in ice cube trays, remove to a freezer bag, and take out as needed for a winter treat that reminds you of summer’s bounty.
  • Chives. Excellent potato or cauliflower salad. (See recipe below)
  • Mint. Add to hot or cold water for flavor. Chew on mint leaves instead of gum or candy. Mint is a take-charge herb that spreads far and wide. Grow it in pots to contain it. If you plant it in the ground, cut the bottom off a pot and plant the cylinder in the ground to damper mint’s urge to roam.
  • Parsley. A must for tabbouleh. Hearty parsley lives up to its name. I’ve brushed snow off it and welcomed it to the warm indoors. (See recipe below)
  • Rosemary. Tasty with roasted potatoes or on pork.
  • Sage. Good with eggs or chicken.
  • Tarragon. Transform leftover chicken to chicken salad.
  • Thyme. Delicious in bean salads, vegetables and with meat.

There’s nothing like harvesting your own herbs and savoring their smell and taste firsthand. To paraphrase an old saying, the scent of the rosemary stays on the hand of the giver. Share your abundance with friends and co-workers. You’ll both be glad you did!

Print Recipe
 Roasted Potatoes and Cauliflower with Chives
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  1. Cut the potatoes to ¾ inch cubes. Place on a jelly-roll pan and toss with the oil, garlic powder, rosemary, paprika, salt and pepper. Roast the potatoes in the middle of a preheated 450°F. oven, turning them occasionally, for 15 minutes. Add the cauliflower, toss the mixture well, and roast 10 minutes or until the cauliflower is tender and golden in spots. Toss the vegetables with chives and serve topped with a garnish of whole chives.
Print Recipe
 Tabbouleh
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  1. Place bulgur in a heatproof bowl. Pour boiling water over, then cover bowl tightly with plastic wrap and let stand 15 minutes. Drain in a colander, pressing on bulgur to remove any excess liquid. Transfer bulgur to a bowl and toss with remaining ingredients until combined well. Enjoy!

Digestive Health – Your Gut is More Important Than You Think

On a recent webinar with Kelly Springer of Kelly’s Choice Nutritional Company, I learned about digestive health and why it’s so important. As a college student with little time to eat healthy and who lives off of dining hall food, I had no idea what to expect. It turns out that 74 percent of Americans are currently living with digestive issues. Here are a few of the most valuable things I picked up on:

Everything is connected to the gut

Your gut does so much more than digest your food. Ninety percent of your serotonin, a neurotransmitter that regulates body functions like your mood, is actually produced in your gut, not your brain. That’s why more psychiatrists are recommending a healthy lifestyle – with a focus on nutrition and exercise – as part of treatment plans for depression and anxiety. What one eats can affect mood and well-being. Therefore, maintaining your digestive health is just as important as maintaining your heart and brain health.

Fiber is key

Fiber is essential for your diet. It regulates your gastrointestinal tract, helps with treating constipation, and can lead to weight loss. Here are foods to  add to your diet if you’re  trying to incorporate more fiber:

  • Dark green, leafy vegetables
  • Beans
  • Cauliflower
  • Asparagus
  • Chia Seeds
  • Brewed coffee

Limit foods high in fat and sugar

I learned that it’s important to avoid artificial sweeteners and that there are good fats AND bad fats. Bad fats can slow down your digestive process. But good fats like extra-virgin olive oil, nuts, seeds, and avocados are actually really good for you.

Prebiotics and Probiotics

Prior to the webinar, I had heard of prebiotics and probiotics but had no real sense of what they were. Probiotics are a good type of bacteria that are naturally found in foods like yogurt. They help to regulate your digestion. Prebiotics are non-digestible carbohydrates found in fiber-rich foods that act as food for probiotics.   They’re the reason fiber is so important to your digestive health.

Some people try to increase the healthy bacteria in their digestive symptom by taking a probiotic supplement. Many probiotic supplements are marketed as dietary supplements, which do not require FDA approval. Therefore, it is important to consult with your doctor or pharmacist before starting them. However, there are many ways to incorporate probiotics into your diet without taking supplements.

Just a few of these options include:

Eat mindfully and develop a routine

Most importantly, always be mindful of how much you’re eating. Overeating can result in digestive symptoms such as heartburn or an upset stomach. Don’t just focus on eating; make sure to always stay hydrated. Water in your digestive system can help dissolve fats and soluble fiber. You can’t just rely on healthy eating, it’s also important to exercise regularly. This will help to manage your stress and improve your overall health.

Now you try

Feeling overwhelmed? Here are a few easy ways to start improving your digestive health today:

  • Focus on drinking a lot of water and eating a lot of fiber throughout the day
  • Start trying products like kefir, kombucha, or kimchi for probiotics
  • Try to eat mindfully for one meal every day
  • Start cutting out diet sodas and artificially sweetened drinks

Consider some of these small changes and you may be well on your way to improving your digestive health and overall lifestyle! Don’t forget to also discuss dietary changes and major digestive issues with your health care provider.

What’s the difference between “organic” and “natural”?

If you’re confused about the difference between organic and natural, you’re not alone. While they might sound like the same thing, one describes a strictly regulated product, while the other is largely a marketing term. Don’t be fooled.

What is “Organic”?

Organic food is regulated by the United States Department of Agriculture (USDA), which sets national standards for certification. Foods that are certified organic must follow strict regulations. For example, they must be grown without the use of synthetic pesticides, certain fertilizers or genetic engineering. Livestock must have access to the outdoors and be raised without antibiotics or growth hormones. These farming practices are designed to help enhance the quality of soil and water, decrease pollution, and provide healthier habitats for animals.

The USDA also sets standards for product labeling, with 4 types of labels:

  • 100% organic: all ingredients in that product must be certified organic
  • Organic: must contain at least 95% certified organic ingredients
  • Made with organic ingredients: must include at least 70% certified organic ingredients
  • Contains organic ingredients: includes less than 70% certified organic ingredients

Only products labeled “100% organic” or “organic” can use the USDA seal, with some exceptions.

What is “Natural”?

No government agency or group regulates the term “natural” (other than for meat and poultry, where the USDA has created some requirements). Therefore, it’s not really clear what this term means. It is generally thought that a natural product has “no artificial ingredients”. But without regulation, it’s common to find products labeled “natural” that contain things that are not natural, like artificial preservatives or genetically modified organisms. Without strict standards, food corporations can define what “natural” means for their products.

Why Does This Matter?

According to a 2015 Consumer Reports survey, nearly two-thirds of people believe that the natural food label means more than it does. This confusion means that people may be buying a product assuming certain regulations and standards when that’s not the case.

What’s the Bottom Line?

Use the food label and ingredients list to check if food lives up to its front-of-package claims. If you want to purchase organic products, look for the labels or the USDA seal. This food can cost more money, so pick the foods where you’ll get the most “bang for your buck”. For example, the “dirty dozen” is a list of 12 fruits and veggies that have the most pesticide residue when grown conventionally. Those may be a good starting place. On the other hand, the “clean fifteen” are fruits and veggies that have low pesticide residue, even when grown conventionally.

Looking to add more of those veggies to your day? Check out 9 Easy Ways to Add Vegetables to Your Meals.

Have a Medicare Plan? Take Steps to Protect Yourself Against Fraud

My mom laughed out loud when she got a call from her bank asking if she had purchased hand-crafted men’s cowboy boots from a store in Texas. She was grateful the bank checked to see if the charge was legitimate. The account was frozen and she cut up her card and waited for the bank to send a new one.

New Medicare Cards

Similar to this instance, the Federal government is notifying people with Medicare about the new red, white and blue Medicare card they’ll be receiving. They’re giving advance notice so that you can take precautions to protect yourself against fraud.

Medicare is a Federal program for those over 65 years old, certain people with disabilities, and those with permanent kidney failure (end-stage renal disease). I work with Excellus BlueCross BlueShield Medicare members and I’m sharing this story to help inform you.

To help protect against identity theft, the card will have a new unique identifier. On the other hand, current cards use the Social Security number.

Protect Yourself From Scams

Unfortunately, scam artists may use this opportunity to try to steal personal information. Medicare will never call beneficiaries and ask for information like a Medicare number. Therefore, if someone asks for this personal information over-the-phone, hang up and call 1-800-Medicare (1-800-633-4227).

Also avoid sharing personal information by email or in person, unless you have given your permission in advance. Visit Medicare.gov/fraud for tips on protecting your identity.

And remember to destroy or shred the old card after the new card arrives. This will better protect your social security number.

If you are eligible for Medicare, or know someone who is, consider these tips:

  • Keep your address up-to-date. The card will be mailed to the name and address on file with Social Security. To update an address call 1-800-772-1213 (TTY 1-800-325-0778), from 7 a.m. to 7 p.m. Monday to Friday, or visit SSA.gov.
  • Be patient. It may take some time to mail the new cards. You may not receive the card at the same time as your friends and neighbors. If you do not receive a card by April 2019, call 1-800-Medicare (1-800-633-4227).
  • Keep your card safe. Many Medicare beneficiaries have additional coverage through private insurance companies. Not all plans require the Medicare card be shown at the doctor, hospital or pharmacy. So, if you don’t need to carry your card, store it at home in a safe place.

To learn more visit:

https://www.medicare.gov/forms-help-and-resources/your-medicare-card.html

5 Questions to Ask Your Doctor

It started with a slight pain in my heel about a week before my wedding. My heel hurt when I walked barefoot around my apartment, or when I’d slide my foot in or out of my shoes. I figured it would go away on its own. I waited.

The pain didn’t go away. It got worse. I was in pain whenever I walked.  Finally, I went to the doctor. I learned I had plantar fasciitis, a common cause of heel pain that involves inflammation in your foot.

I didn’t know much about the treatment of plantar fasciitis. So, when I went in for my appointment, I armed myself with “5 Questions to Ask Your Doctor.”

Start the Conversation With Your Doctor

These “5 questions” are part of a national initiative by the American Board of Internal Medicine (ABIM) Foundation. The questions help patients have more informed conversations with their health care providers to make sure they get the right care. Some medical tests, treatments, and procedures provide little benefit, and in some cases can even cause harm.

Here are the five questions to ask before having any test, treatment or procedure.

1.  Do I really need this test, treatment, or procedure?

There’s often more than one way to treat or test for a health condition. For the treatment of plantar fasciitis, I learned that options included over-the-counter pain relievers, steroids, or a cortisone shot. Others may recommend stretching, massage or extracorporeal pulse activation treatment. The best treatment for you will depend, among other things, on the seriousness of your condition and your preferences.

2. What are the risks?

It’s important to learn about the risks, side effects, and possibilities of additional testing or procedures. One doctor, for example, suggested I get a cortisone shot. But then I learned that getting a cortisone shot could reduce the pain, but it also had risks like the possible tearing of the tissue in my foot.

3. Are there simpler, safer options?

Sometimes lifestyle changes, like resting, eating healthier or exercising, may be good first steps to treatment. For me, adding a daily stretching routine helped reduce the pain that I was feeling.

4. What happens if I don’t do anything?

Ask if your condition is likely to get better or worse if you don’t have a treatment or test right away. I learned that I couldn’t expect to get better without taking some action. When I finally found sneakers with the proper arch support for my foot, I started to feel less pain right away.

5. How much does it cost?

Different treatment options usually come with different costs. Ask about the cost of all your options, what your insurance may cover and about opportunities for generic prescriptions or prescription home delivery.

Partners on the same team

I ended up talking to two different doctors to assess my options. After having the conversations with the doctors, I felt that I better understood my condition and was more empowered to make treatment decisions that worked for me.

I also felt like my doctor and I were partners on the same team because of our conversation. Don’t be afraid to start the conversation with your doctor. The doctor may “always know best”, but no one knows your body better than you. Take charge of your health and your healthcare.

Instead of the cortisone shots for my health issue, I went with the stretches and the proper sneakers. I’m happy to report that thanks to my doctor and my own advocacy, I’m now pain-free from plantar fasciitis!

Munch Madness Chompionship!

It’s down to the final two contenders for the Munch Madness 2018 “Chompionship”.  This is going to be epic!  Will the southwest chicken cross the road, or be “squashed” by the competition? Whose going to “bean” the best chef? And is winter coming? Confused? Read on.

YOU get to decide who comes out on top. Check out their recipes and tell us your favorite recipe. Leave a comment on the blog or on social media.

And do let us know which recipes you’ve tried! Take a look at the cook-off contenders for each dish below.

]

Nicole “Southwest” Schaeffer

Check out her recipe: Southwestern Two-Bean Chicken Soup

Raised in Skaneateles, Nicole came to the Rochester area for both her undergraduate and business school education. She has worked in the healthcare field for seven years, two of which have been spent at Excellus BCBS. Her interests include sports, fitness, travel, reading, music, dogs, and especially coffee.

Lauren “All Day” Daley

Check out her recipe: Winter Squash Bake 

Lauren hails from Pittsburgh but now calls Rochester home. As one of the few people on the planet from the Steel City who doesn’t follow professional sports, she enjoys flannel, bonfires and craft beer and firmly believes peanut butter cups should be added as a food group.

Munch Madness!

Beware the Ides of March! As game time approaches, take a peek at some of our most popular recipes. We’ve put them head-to-head in a friendly competition where YOU vote for the winners. Check out these fantastic recipes and then submit your vote on who “won” each of the match-ups. Just tell us your favorite recipe from each bracket in this blog’s comments section or on our social media posts.

And let us know which recipes you’ve tried! We’ll tally up the winning recipes and have them compete for the championship. Take a look at the recipes and “captains” of each dish below.

]

Nicole “Southwest” Schaeffer

Check out her recipe: Southwestern Two-Bean Chicken Soup

Raised in Skaneateles, Nicole came to the Rochester area for both her undergraduate and business school education. She has worked in the healthcare field for seven years, two of which have been spent at Excellus BCBS. Her interests include sports, fitness, travel, reading, music, dogs, and especially coffee.

Ted “Crockpot” Byrnes

Check out his recipe: Freezer Meal Chicken Parmesan

Ted was born and raised in Central New York and likes things that make him laugh, learn and appreciate. Those criteria first led to his once-thought-improbable marriage and are now fulfilled to overflowing with the addition of his two young children. Other earthly pursuits that contribute to those ends include music, camping, books and magazines, technology, comedy, playing lacrosse and watching professional ice hockey.

Bryan “Not the Canadian” Adams

Check out his recipe: Honey Sriracha Wings

Born and raised in Rochester, Bryan now resides in Farmington, NY with his wife and two lovely daughters. He performs with a comedy improv group called Nuts & Bolts, officiates high school football, and is currently a “swami” with Universal Life Church (which means he gets to marry people). It’s a good day when everyone gets out of the house on time.

Lauren “All Day” Daley

Check out her recipe: Winter Squash Bake 

Lauren hails from Pittsburgh but now calls Rochester home. As one of the few people on the planet from the Steel City who doesn’t follow professional sports, she enjoys flannel, bonfires and craft beer and firmly believes peanut butter cups should be added as a food group.

 

Spotlight on Kelly Springer, a Skaneateles business owner with a national reach

Kelly Springer is the founder and owner of Kelly’s Choice nutritional company, which focuses on sports nutrition, weight loss, workplace wellness, heart health, diabetes and more. Kelly also is a spokesperson for many national healthy food companies. Her clients have included Quaker Oats and KIND. Recently, Kelly’s Choice kicked off a virtual wellness program for large companies and businesses throughout the U.S. Kelly lives her healthiest life by always staying organized and being active with her family!

Kelly Springer

Favorite Healthy Eating Tips:

  • Start the day off with a well-balanced, nourishing breakfast. I start my day off with a glass of kefir (a creamy drink of fermented cow’s milk) and a scrambled egg with veggies mixed in.
  • Hydrate throughout the day. Water is critical to all of the body’s systems, including the brain, heart, lung, kidneys and muscles. You can’t digest and absorb vitamins and nutrients without water. It also detoxifies the liver and kidneys and carries away waste from the body. Your brain is mostly water—drinking it helps you think, focus and concentrate better.
  • Make sure that half of your lunch and dinner plates are veggies. They provide your body with additional water and also provide fiber, vitamins and minerals. There are many ways to make vegetables delicious!

How do you juggle a career, family and healthy lifestyle?

I’m going to be honest here—it is not easy! I’m busy with work, and my two daughters are busy with school, swimming and other activities. All of those activities go on a calendar, but guess what else? A couple of years ago, I started putting “me” time on the calendar. This is when I work out. I also make sure to never skip meals and get a full night’s sleep. This is true for me and my girls! We all need at least seven hours of sleep a night!

How do you stay active in the winter?

On Sunday, we like to ski in the winter! We spend four to five hours on the slope. I also stay active by doing all of my errands by foot: going to the bank, going to the post office or picking up a few groceries. I live in Skaneateles. It’s great to live in a walkable community.

How does a healthy lifestyle help you at home and at work?

A healthy lifestyle helps my whole family. It helps protect us from colds, flus, and other illnesses. My schedule is packed, and I don’t have time to get sick or for my children to get sick.

Best advice for people trying to live a healthy life?

Understand that you don’t have to be perfect. You can start by making simple healthy swaps:

  • Swap your morning cereal for eggs.
  • Replace white bread with whole wheat bread and white rice for brown rice.
  • Switch your candy bars for healthier granola bars.
  • Eat your fruit instead of drinking it (example: an apple instead of apple juice).
  • Switch from potato chips to air-popped popcorn.
  • Try Greek yogurt as a substitute for sour cream.

What are your favorite, local “healthy” spots?

I love the Charlie Major Nature Trail along Skaneateles Creek. It’s beautiful alongside the flowing water. We use it year-round for walking and biking in the spring, summer and fall, and snow-shoeing in the winter.

Click here to learn more about Kelly.