Author: Great Lakes Bay Health

Writing about all of the info that affects your health and the health of our medical and professional workers at Great Lakes Bay Health Centers!

November is National Family Caregivers Month

National family caregivers month

It’s said that some jobs are less of a career than a calling.

If true, at the top of that list has to be the caregiver – a person whose wide-ranging responsibilities can be boiled down to dedicating oneself to meet the needs of another person. Being a caregiver means much more than meeting the physical, mental and sometimes medical needs of someone. There is also the incalculable emotional investment and support the caregiver provides.

November is National Family Caregivers Month, a celebration and recognition that was deservingly expanded from National Family Caregivers Week by an annual presidential proclamation since at least 2000. According to a 2015 study compiled by the AARP and the National Alliance for Caregiving, adults of all ages and ethnicities are among the ranks of family caregivers, with almost half of those being adult children caring for their parents and 1 in 5 being the caregiver of a spouse.

Although the mere act of caregiving can be a rewarding experience of selflessness and sacrifice, it can also be an extremely stressful and emotionally depleting experience. The challenges family caregivers face can often be accompanied by feelings of depression or isolation, being overwhelmed and helplessness and many family caregivers feel they have no one to turn to in order to express what they’re experiencing.

All of those issues can lead to more critical health concerns for an individual caring for another person, which begs the question: Who is caring for the caregiver? The Mayo Clinic has compiled the following strategies to help caregivers manage the stress of their service:

  • Accept help.Be prepared with a list of ways that others can help you, and let the helper choose what he or she would like to do depending on that individual’s schedule.
  • Focus on what you can provide.Understand that no one is a perfect caregiver. Believe that you are doing the best you can and making the best decisions you can at any given time.
  • Set realistic goals. Prioritize, make lists and establish a daily routine. Begin to say no to requests that are draining, such as hosting holiday meals.
  • Get connected.Find out about caregiving resources in your community. Caregiving services such as transportation, meal delivery, or housekeeping may be available.
  • Join a support group. People in support groups understand what you may be going through. A support group can also be a good place to create meaningful friendships.
  • Seek social support.Make an effort to stay well-connected with family and friends who can offer nonjudgmental emotional support.
  • Set personal health goals.Set goals to establish a good sleep routine, find time to be physically active on most days of the week, eat a healthy diet and drink plenty of water.

If stress continues, seek advice from a doctor and mention the concerns and symptoms you have. Great Lakes Bay Health Centers provides physician services and support across the Great Lakes Bay Region and can connect you with the medical care you need for any situation. Visit greatlakesbayhealthcenters.org for more information.

November is Diabetes Awareness Month

Steps you can take to reduce risk of type 2 diabetes

testing for diabetes on finger

More than 30 million Americans have diabetes – about 1 in 10 – and 90% to 95% of them have type 2 diabetes, according to the Centers for Disease Control and Prevention.

Type 2 diabetes most often develops in people over the age of 45, but more and more children, teens and young adults are also developing it, according to the CDC.

November is Diabetes Awareness Month, a time to raise awareness about diabetes risk factors and encourage people to make healthy changes.

Type 2, or adult-onset diabetes, is a lifelong disease that prevents a person’s body from using insulin the right way. People with type 2 diabetes are said to have insulin resistance.

One of the points Diabetes Awareness Month emphasizes is how to avoid contracting type 2 diabetes in the first place. Certain factors make getting the disease more likely, such as:

  • Age: People 45 and older are more likely to develop type 2 diabetes.
  • Family: If you have a parent or sibling with diabetes, you are more likely to get diabetes.
  • Ethnicity: The disease is more prevalent in African Americans, Alaska Natives, Native Americans, Asian Americans, Hispanic or Latinos, and Pacific Islander Americans.

Some conditions that could lead to type 2 diabetes are related to your health and medical history. Your doctor may be able to help if you have:

  • Prediabetes (an elevated blood sugar not high enough to be diabetes)
  • Heart and blood vessel disease
  • High blood pressure
  • Low HDL cholesterol (known as “good” cholesterol)
  • High triglycerides
  • Being overweight or obese
  • Having a baby that weighed more than nine pounds
  • Having gestational diabetes while you were pregnant

Lifestyle habits also raise your risk of diabetes, and these are elements that you can do something about it. That includes getting little or no exercise, smoking, being under stress or sleeping too little or too much.

If you believe your lifestyle might be putting you on the track to develop type 2 diabetes, be proactive. Simple changes can make a big difference, according to WebMD.

  • Lose weight. Dropping just 7% to 10% of your weight can cut your risk of type 2 diabetes in half.
  • Get active. Moving muscles use insulin. Taking a brisk, 30-minute walk every day will cut your risk by a third.
  • Eat right. Avoid processed carbs, sugary soft drinks, and fats, and limit red and processed meats.
  • Quit smoking.

For more information on both type 1 and type 2 diabetes, visit the Michigan chapter of the American Diabetes Association at www.diabetes.org/community/local-offices/michigan.

Achy Muscles? Take Steps to Treat the Pain, Prevent Future Aches

Sore muscles shouldn't keep you from getting your workouts inSore muscles are a given for anyone who gets involved in physical activity.

People who are just beginning a workout plan and those who have been exercising for years can feel the burn equally, due to delayed onset muscle soreness. It’s not a bad thing; it simply means your muscles are getting stronger.

After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness, say experts.

“Muscles go through quite a bit of physical stress when we exercise,” said Rick Sharp, professor of exercise physiology at Iowa State University in Ames. “Mild soreness is just a natural outcome of any kind of physical activity. And they’re most prevalent in beginning stages of a program.”

Delayed onset muscle soreness is not the burn you might feel while exercising or running. That’s called acute muscle soreness. Delayed soreness can be felt the day after a workout, and stems from microscopic tears in muscle fibers and connective tissues. The ache usually happens when you are just beginning an exercise plan or if you step up the intensity of a workout.

You have options to help ease muscle pain. There are many good options out there to consider like stretching, upping your water intake and a warm Epsom salt bath. But, when these trusted methods just don’t do the trick, consider branched-chain amino acids.

According to Healthline, there are around 20 different amino acids that make up the different proteins in a human body and about nine of those are considered to be essential amino acids, meaning they cannot be made by your body and must be obtained through your diet. And only three of those nine essential amino acids are the BCAAs: leucine, isoleucine and valine.

An all-natural way to obtain these BCAAs that aid in muscle recovery are protein-rich foods like eggs, dairy products and lean meats. BCAAs may lead to decrease muscle soreness by helping to reduce the damage caused by exercising muscles. Healthline noted a 2017 study that found that milk protein supplementation could help with muscle soreness and strength in exercise-induced muscle trauma.

Milk protein concentrate is a concentrated milk product that contains 40 – 90% milk protein. It’s used in protein-fortified foods and beverages, but can also be bought in powdered form at health food retailers.

Also consider applying heat immediately after exercising can reduce delayed onset muscle soreness, according to Healthline. One 2013 study found that while both dry and moist heat helped with pain, moist heat was shown to offer even more pain reduction.

Excellent ways to enjoy moist heat therapy after exercise include:

  • Warm damp towels
  • Wet heating packs
  • A warm bath

After you heat things up, you should turn to cold muscle therapy, which is said to relieve pain in the muscles and joints by reducing swelling and nerve activity.

The best methods of cold therapy include applying an ice pack or a bag of frozen vegetables (frozen peas can adapt to curved body parts easily) but soaking in a cold bath could be more helpful. Just remember to never apply ice directly on the skin.

Another way to treat sore muscles is by massage. If you don’t want to pay for a massage, try foam rolling. Foam rolling is a type of self-myofascial release which is a technical term for releasing muscle tightness with self-massage. Research has found that foam rolling can relieve delayed onset muscle soreness, according to Healthline. It may also help with muscle fatigue and flexibility.

To foam roll, you place the roller (which can be purchased in sporting goods sections of stores) on the floor underneath the sore muscle and slowly roll your body over it. You can search online for videos on how to foam roll for different muscle groups.

Whatever you do, don’t stop exercising because you have muscle soreness. Muscle soreness is a natural process that helps your body get used to the exercise. Once you induce this soreness, it won’t happen again unless you increase the intensity. If the pain is severe, exercise at a lower intensity or switch to another muscle group for a day or two.

Prepare your body for exercise by getting in an adequate warm-up and cool down every time. Learn proper form and stick to a routine that gradually increases in intensity and duration to lessen soreness and reduce your risk of injury.

Moderate doses of caffeine may cut your post-workout pain down by almost 50%, so go ahead and have a cup of coffee before your workout. Just remember to hydrate with water afterward. Staying hydrated can also help reduce muscle soreness.

Exercise Does Wonders for Your Body, Brain and Bedtime

man exercising by lifting weightsIt has become a mantra. Exercise is good for you. Exercise helps prevent … well, a lot of health issues. We should get 30 minutes of physical activity every day.

Too often we put fitness at the very end of our to-do list. It’s not fun. It makes you sweat. It aches the next day. It doesn’t fit into your schedule.

“Typically, it’s lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem,” according to Lavinia Rodriguez, a clinical psychologist and author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management.

But what more motivation can you ask for when it is a proven fact that exercise will help you maintain good health, prevent chronic diseases, extend your time on this good earth and bolster your sex life?

Here are a few examples:

Healthier heart: Exercise does wonders for our tickers. Heart disease is the leading cause of death for both men and women, according to the Centers for Disease Control and Prevention. By fitting in physical activity, we can cut down on our LDL cholesterol, the kind that clogs arteries; lowers blood pressure; improves heart muscles function; boosts our blood flow to help prevent developing blood clots.

Weight control: Michiganders have been packing on pounds, and it is not at all healthy. The Great Lakes State has the 19th highest adult obesity rate in the nation and the 12th highest obesity rate for youth ages 10 to 17, according to the State of Obesity. Michigan’s adult obesity rate is currently 33%, a significant jump from 1990’s rate of 13.2%. This is where the 30-minutes-a-day concept comes into play.

Chill out: Physical activity plays a huge role in reducing stress and depression. Exercise releases feel-good endorphins, natural brain chemicals that can enhance your sense of well-being, according to the Mayo Clinic. It also reduces stress by taking your mind off worries and negative thoughts. There are even indications that exercise can prevent recurrence of depression.

Forever young: Exercise has benefits for all ages, but it has additional bennies for older folk. It lowers the chance of dementia, according to American Senior Communities, as well as preventing chronic diseases such as diabetes, cancer, stroke, heart disease and osteoporosis. Regular physical activity also promotes faster healing, improves balance, stability, and regular, moderate exercise can help a senior maintain his or her independence if it is done on a long-term basis.

Better in bed: Getting fit and staying fit has a positive impact on one’s sex life. According to Health 24, you benefit psychologically because you feel better about yourself and are more inclined toward sex. Being fit improves libido, blood circulation and sexual functioning.

Sleep: Getting your physical workout in the morning gives you an improved chance of getting a quality night’s sleep. Those endorphins mentioned earlier give you a sense of well-being and contentment that can help you sleep better.

Good Oral Health is Like a Smile for Your Body

Oral health has an impact of all body systems

Studies have demonstrated how a smile can have a positive outward psychological effect on those around you. However, maintaining good oral health is like an inward smile for your body that can have positive medical benefits.

According to the Centers for Disease Control and Prevention, “Oral health refers to the health of the teeth, gums and the entire oral-facial system that allows us to smile, speak and chew. Some of the most common diseases that impact our oral health include tooth decay (cavities), gum (periodontal) disease and oral cancer. Oral conditions are frequently considered separate from other chronic conditions, but these are actually interrelated.”

Issues that begin in the mouth can affect the rest of your body, and your overall oral health can provide clues to your overall general health. According to the Mayo Clinic’s website, other diseases and conditions that could contribute to poor oral health include:

  • Endocarditis, an infection of the inner lining of your heart chambers or valves, typically occurs when bacteria or other germs from another part of your body, such as your mouth, spread through your bloodstream and attach to certain areas in your heart.
  • Cardiovascular disease has been suggested as being linked to oral health. Although the connection is not fully understood, some research suggests that heart disease, clogged arteries and stroke might be linked to the inflammation and infections that oral bacteria can cause.
  • Periodontitis has been linked to premature birth and low birth weight.
  • Certain bacteria in your mouth can be pulled into your lungs, causing pneumonia and other respiratory diseases.

Conversely, the Mayo Clinic indicated that certain medical conditions might also affect your oral health, such as:

  • Diabetes: By reducing the body’s resistance to infection, diabetes puts your gums at risk. Gum disease appears to be more frequent and severe among people who have diabetes.
  • Blood sugar: Research shows that people who have gum disease have a harder time controlling their blood sugar levels. Regular periodontal care can improve diabetes control.
  • HIV/AIDS: Oral problems, such as painful mucosal lesions, are common in people who have HIV/AIDS.
  • Osteoporosis: This bone-weakening disease is linked with periodontal bone loss and tooth loss. Certain drugs used to treat osteoporosis carry a small risk of damage to the bones of the jaw.
  • Alzheimer’s disease: Worsening oral health is seen as Alzheimer’s disease progresses.
  • Others: Other conditions that might be linked to oral health include eating disorders, rheumatoid arthritis, certain cancers and an immune system disorder that causes dry mouth.

Protecting your oral health comes down to a matter of practicing good oral hygiene. Brush your teeth at least twice a day with a soft-bristled brush using fluoride toothpaste, floss daily, use mouthwash to remove any remaining food particles and eat a healthy diet. You may also want to limit foods with added sugars, avoid tobacco use and schedule regular dental checkups and cleanings.

It’s important to contact your dentist as soon as an oral health problem arises. In addition, tell your dentist about the medications you take and about changes in your overall health, especially if you’ve recently been ill or you have a chronic condition, such as diabetes.

“Seeing a dentist regularly helps to keep your mouth in top shape and allows your dentist to watch for developments that may point to other health issues,” Delta Dental states on its website. “A dental exam can also detect poor nutrition and hygiene, growth and development problems and improper jaw alignment. Provide your dentist with a complete medical history and inform him or her of any recent health developments, even if they seem unrelated to your oral health.”

October is National Breast Cancer Awareness Month

October is Breast Cancer Awareness Month

Regardless of race or ethnicity, breast cancer is the most common cancer in women, according to the Centers for Disease Control and Prevention, with approximately one in eight women developing the disease over the course of her lifetime.

However, there is good news: Today, fewer women are dying from breast cancer.

“In the past 10 years, the death rates from breast cancer have dropped an average of 1.9% per year, while the rate of breast cancer diagnoses has been stable,” according to the Office on Women’s Health inside the U.S. Department of Health and Human Services. “Federally funded research, increased screenings, and new and improved treatments have saved lives and improved women’s quality of life when they are confronted with a breast cancer diagnosis.”

Breast cancer death rates peaked more than 30 years ago in 1985 at 32.98 per 100,000 women. At that time, mastectomy was the most commonly accepted surgical treatment for breast cancer. Jumping ahead to 2019, new cancer treatments and screenings are finding the disease earlier, with the death rate continuing its decline to 21.98 per 100,000. Breast-conserving surgery and radiation treatment have replaced mastectomy as the most commonly accepted treatment for early breast cancer detection.

Those statistics highlight the importance of October serving as National Breast Cancer Awareness Month and has played in raising the profile of screenings and early detection measures among the public. Not coincidentally, the rate of breast cancer deaths began its descent following the establishment of National Breast Cancer Awareness Month in 1985. Created as a partnership between the American Cancer Society and the pharmaceutical division of Imperial Chemical Industries, the goal of the awareness campaign has been to promote mammography as the most effective weapon in the battle against breast cancer. Using the pink ribbon as its symbol, a variety of events around the world are held between Oct. 1 and Oct. 31 to spread a message of the importance of preventative screening and early detection.

A mammogram is an X-ray image of the breasts used to screen for tumors or other abnormalities. Mammograms play a key role in early breast cancer detection and help decrease breast cancer deaths. A mammogram can be used either for screening or for diagnostic purposes. How often you should have a mammogram depends on your age and your risk of breast cancer. The Mayo Clinic offers these general guidelines for when to begin mammography screening:

  • Women with an average risk of breast cancer: Many women begin mammograms at age 40 and have them every one to two years; however, professional groups differ on recommendations. The American Cancer Society advises women with an average risk to begin screening mammograms yearly at age 45 until age 54 and then continue every two years. The U.S. Preventive Services Task Force recommends women start screening every two years starting at age 50 until age 74. Yet both of these groups agree that women can choose to be screened starting at age 40.
  • Women with a higher risk of breast cancer:Women at a higher risk of breast cancer may benefit by beginning screening mammograms before age 40. Talk to your doctor about evaluating your individual risk of breast cancer. Your risk factors, such as a family history of breast cancer or a history of precancerous breast lesions, may lead your doctor to recommend magnetic resonance imaging in combination with mammograms.

Patients unsure of whether they may be at a normal risk or high risk of breast cancer should consult their physician through the Great Lakes Bay Health Centers. For more information, visit greatlakesbayhealthcenters.org

How to Keep Your Brain Young

give your brain a workout to keep it well

Certain changes occur in us as we age. Our hair turns grey or thins out, we experience aches and pains that might not have been present in younger years, and we often find ourselves wondering what mission we were on when we went from the living room to the kitchen.

As a person gets older, changes occur in all parts of the body, including the brain. According to the National Institute on Aging, some of these modifications include:

  • Certain parts of the brain shrink, especially those important to learning and other complex mental activities.
  • In certain regions of the brain, communication between neurons (nerve cells) can be reduced.
  • Blood flow to the brain may also decrease.
  • Inflammation, which occurs when the body responds to an injury or disease, may increase.

While older brains might not be as efficient in terms of memory or learning something new, there is growing evidence that the brain remains “plastic” – able to adapt to new challenges and tasks – as people age.

Older people don’t have to accept the indications that their brain might be slowing down. There are plenty of exercises that can be done on a daily basis to keep your grey matter in shape, according to Everyday Health.

Test your memory: Write out a grocery list of items you need to pick up at the store and memorize it. Wait an hour and try to recall items on the list. Be sure to make the list challenging; milk, bread and eggs won’t do the trick.

Draw a map: Think the last town you visited and try to draw a map of that town’s streets. Even if you can only recall the main road you were on and a few side streets, it’s a start. Keep map-making in mind when you travel to a city you’re unfamiliar with and try to recreate it in map form when you get home.

Taste buds test: The next time you go to a restaurant, pay attention to the food you’re eating. Try to identify the different spices and ingredients by taste and listing them on a note pad.

Keep learning: Take guitar lessons. Enroll in a cooking class. Learn a new language. All of these complex activities will stimulate the brain and sharpen your memory at the same time.

Other activities to keep our minds sharp offered by the Mayo Clinic are:

  • Include physical activity in your daily routine. Physical activity increases blood flow to your whole body. Studies indicate that regular exercise results in better brain function, depression and reduces stress.
  • Eat a healthy diet. If your heart is healthy, your brain will be as well. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, lean meat and skinless poultry.
  • Be social. Interaction with other people helps ward off depression and stress, which can contribute to memory loss. Try volunteering at an animal shelter or offer to spend time with children at a local school. Watch the paper and local magazines for opportunities to be with other people.

There are plenty of ways to keep your mind active and fully functioning. Find out what’s available in your area at:

  • Region 7 Agency on Aging for Bay, Clare, Gladwin, Gratiot, Huron, Isabella, Midland, Saginaw, Sanilac and Tuscola counties at https://region7aaa.org/

Picking the Perfect Backpack

Ill-fitting pack can cause injury, muscle stress

invest in a good backpack and wear it properly

Students have to do a lot of heavy lifting in school when you consider all of the homework, writing or math assignments. And let’s not forget the act of trying to get good grades.

They shouldn’t have a heavy or ill-fitting backpack added to that load.

When choosing a backpack for your student, there are several things you and your child can do to ensure the backpack is the right one.

First, work with your child to choose a color or design of his or her choice. The backpack will be an extension of the child’s style, and kids should have a say in something they are going to use every school day.

So you’ve decided on the design. Now it’s time to consider the fit.

Make sure the backpack has two wide, padded straps, advised Dr.  Benjamin Hoffman in Parents magazine. A single-strap, across-the-body pack does not allow for equal distribution of weight and can cause muscle soreness and posture issues.

The bag also should be padded where it rests on your child’s back. One way to determine the quality of the padding is to do a rebound test. Squeeze the padding and let go so it can return to its original shape. It should not make popping sounds, and neither should it crumple like a piece of paper.

Make sure the pack also has a waist strap. This will help evenly distribute the weight of the pack and its contents, according to healthychildren.org, a parenting website. Equally important is making certain all straps are tightened so the pack rides 2 inches above the student’s waist.

The fabric is also important. It should be durable but lightweight. While leather and other heavier fabrics look good, keep weight and water resistance in mind. Make sure the zippers open and close easily (they are more durable than Velcro) and think about the books and binders that will be carried – does the backpack have sufficient pouches with enough room for everything?

Another factor is the load. Doctors recommend kids carry no more than 10% to 15% of their body weight in their backpacks. According to kidshealth.org, a heavy backpack placed improperly on the shoulders can pull a child backward, causing your student to bend forward at the hips to compensate. The result could be back, shoulder and neck pain.

Things your kids can do to help ease the load include:

  • Encourage them to keep the majority of their books in their locker or desk, carrying only what they need for that class.
  • Leave out the unnecessary extra weight caused by laptops, cellphones and video games.
  • Make sure they only bring home the books needed for completing homework or studying, leaving the rest at school.
  • Store the heaviest items, such as books, binders or laptop (if needed) closest to the child’s back for the best weight distribution.

Talk with Your Doctor About Prostate Cancer Risk, Detection and Treatment Options

Prostate cancer is the second-most common cancer in men, second only to skin cancer.

The American Cancer Society estimates there will be 174,650 new cases of prostate cancer in the United States this year. The organization estimates about 31,600 men will die from prostate cancer in 2019. That amounts to 1 man in 41 succumbing to the disease.

The odds of contracting prostate cancer are even more sobering, with 1 in 9 men diagnosed with the disease during their lifetime, according to the American Cancer Society.

Prostate cancer develops mainly in African American and older men in general, according to the organization’s website. About 6 cases in 10 are diagnosed in men aged 65 or older, and it is rare before age 40. The average age at the time of diagnosis is about 66.

Because the risk is higher in older men, the U.S. Department of Health and Human Services does not recommend screening for men under age 55. Men between ages 55 and 69 might want to be screened based on discussions with their doctors.

Screening is not recommended past age 70, the federal agency noted, because the risks outweigh the benefits for most men.

If you fall into the at-risk age group, you should have a discussion with your physician. Here are some of the questions the Department of Health and Human Services recommends you ask your doctor:

  • Am I at higher risk for prostate cancer? In addition to age and race, others in higher-risk categories include men whose father, brother or son have had prostate cancer.
  • Are there things I can do to lower my risk for prostate cancer? The Mayo Clinic recommends adopting a low-fat diet, increasing the amount of fruit and vegetables you eat and cutting down on dairy consumption. Maintaining a healthy weight and exercising on a regular basis also can reduce the risk.
  • What are the risks and benefits of prostate cancer screening and treatment for me? The main types of screening are a digital rectal exam and a prostate-specific antigen test that measures the amount of antigen in the blood.
  • Are there any warning signs or symptoms of prostate cancer I should look out for? Signs include urinary problems; blood in the urine or semen; pain in the hips, pelvis, spine or upper legs; pain or discomfort during ejaculation; and difficulty getting an erection.
  • If the results of the screening test show that I might have prostate cancer, what are my options for diagnosis and treatment? One option is watching and waiting, which involves a prostate-specific antigen (PSA) test every six months. Other options include radiation, chemotherapy or surgery.

Just screening for prostate cancer presents risks, according to the National Cancer Institute. These include:

  • Finding prostate cancer may not improve health or help a man live longer.
  • Treatments for prostate cancer, such as radical prostatectomy and radiation therapy, may have long-term side effects in many men, including erectile dysfunction and urinary incontinence.
  • Some studies of patients after diagnosis show a higher risk of death from cardiovascular disease or suicide.
  • Complications from a biopsy of the prostate may include fever, pain, blood in the urine or semen, and urinary tract infection.
  • Tests are not always reliable, as some men may test negative when they actually have cancer, and others may get positive results where no cancer exists.

If time permits, the American Cancer Society recommends seeking a second opinion, which can give you more information and help you feel more confident about the treatment plan you choose.

Preparing Easy School Lunches Should be a Family Affair

Think back to when you were in school. What kind of delightful food did mom or dad pack you for lunch?

It could have been the standby PBJ, or pre-packed Lunchables. If you liked it, you probably ate it. If you didn’t, you traded with a classmate for something more to your liking.

Now, think about the healthy lunches you are currently packing for your student. Is it something he or she will like, or will it go on the trading block?

There are a variety of ways to all but guarantee that the healthy and nourishing food will stay with your child. Since you have to make about 200 lunches during the school year, MamaNatural.com suggests you get some help from within.

Let your student help choose, prepare and pack a lunch to their liking.

Now that doesn’t mean a bento box or brown paper sack filled with candy, cookies and other obvious kid favorites. Depending on age, have your child get fruit out of the refrigerator and pack it, or let older ones cut up the vegetables or pinwheels they’ll have later in the day (or even the next day, depending on how organized you are).

Not only will this help them develop life skills they will need later in life, such as using kitchen tools and knowing where different foods are kept, you can also take the opportunity of packing a lunch together to teach them why some foods are healthy, and others are not so much. Your child will feel invested in the lunch and is more likely to eat it in the cafeteria.

And let your future cook choose some of the lunches to make, including some of his or her favorites.

Finally, be sure you have the right sealable containers. It can be a plastic container with separate compartments or a bento box, but be sure it seals tightly and stays sealed.

Here are some suggestions for creating healthy and tasty lunches:

Rotisserie Chicken Taco: Shred meat from a store-bought rotisserie chicken. Using a whole-wheat tortilla, place two pieces of sliced cheese on the tortilla, topping it with a leaf of romaine lettuce. Add the shredded chicken, six cherry tomatoes cut in half and a few tablespoons of prepared ranch dressing.  Pack it in a sealed container and pair it with vegetables and fruit.

DIY pizza bagels: Simple, tasty and a favorite for kids. Pack a bagel, turkey pepperoni, low-fat shredded mozzarella cheese and some pizza sauce — an easy DIY lunch for all ages.

Any wrap or pinwheels: Busy parents can do this ahead of time or provide the ingredients in the lunch box and let the student do the assembly. Ingredients are based on taste preferences. Include a whole-wheat tortilla, thinly sliced meat, ranch dressing, lettuce, sliced tomatoes and cream cheese (or low-fat Neufchatel cheese). Put the parts together at home as a sandwich or cut into bite-sized pieces for pinwheels.

PBJ on a stick: Make a peanut-butter-and-jelly sandwich and cut it into 12 bite-sized pieces. Alternate a piece of a sandwich with a grape threaded onto a wooden skewer or chopstick (be sure to cut off the skewer’s sharp end if you are using one). This gives the student three or four kabobs for lunch.

BLT salad: This one could be completely assembled the night before by your child. Lay down a bed of lettuce and top with bacon, sliced cherry tomatoes, chopped avocado, shredded cheese – use your imagination. Pair with fresh fruit and a hard boiled-egg and you have a nutritious lunch.

Turkey and cheese roll-ups: Skip the bread or tortilla entirely for this easy lunch. Wrap thin chunks of cheese in deli turkey and cut into bite-sized pieces. Include some ants on a log – celery sticks filled with peanut butter and topped with a few raisins – in one compartment and a dollop of vanilla yogurt in another and you’ll have a fun and easy lunch.

Bon appetit!

Healthy Habits Can Result in a Good Night’s Sleep

Get a good nights sleep

 

Do you have trouble sleeping at night? The National Sleep Foundation has developed the ABCs of good sleep habits so that you can catch more ZZZs.

Lack of sleep is a common problem in the U.S., according to Get Healthy, Stay Healthy. At least 40 million Americans suffer from chronic, long-term sleep disorders each year.

If you have issues drifting off, the Sleep Foundation offers some tips that will help bring the sandman to you.

Make a schedule: As hard as it might sound, establish both a bedtime and wake-up time to use weekdays and weekends. Often falling asleep is a problem because not having a routine throws off your body’s clock.

Relax: Speaking of routine, practice a relaxing bedtime ritual to take your mind off activities that can stress you out. This could entail deep-breathing exercises. Another method is flexing your toes, which involves laying in bed with your eyes closed and flexing your toes toward your head and holding it for a count of 10 before relaxing the toes, again for a count of 10. Repeat the process 10 times.

Avoid naps: Sure, an afternoon nap may help you get through the day, but it won’t be helpful when you want to get eight hours of sleep in the evening.

Move: Vigorous exercise on a daily basis is best, but even a light workout will improve your sleep.

Find your feng shui: The setting in which you sleep can affect the quality of slumber. Your bedroom should be kept cool, between 60 and 67 degrees, and be free of noise that could keep you up. The room should also be dark. Consider eyeshades, earplugs, or blackout curtains to help set the mood for sleep. “White noise” machines, fans or a humidifier can help you relax and block other, disruptive noises.

Get comfy: How old is your mattress? Does it sag? Your mattress should be supportive and provide comfort. The average life for a mattress is 10 years. Pillows should also be comfortable to give you a good night’s sleep.

Don’t do this: Drinking alcohol or caffeinated liquids, smoking cigarettes and eating heavy meals can disrupt sleep. Try not to eat much in the three hours before you head to bed. If you’re that hungry, try eating a light snack like a piece of cheese or some fruit that won’t prevent you from snoozing.

Turn off, tune out: Other things that shouldn’t be in your bedroom are television sets, computers or cell phones. For some people, using an electronic device can make it hard to fall asleep, because a particular type of light, known as blue light, emanates from the screens of these devices that activate the brain.

Leave: Still can’t sleep? It might be time to go into another room and wind down by reading a book. Or lie down on a couch and see if sleep will come.

If lack of sleep becomes a huge problem, the National Sleep Foundation suggests speaking with your physician or being referred to a sleep professional.

Is Breakfast Really the Most Important Meal of the Day?

The importance of a good breakfast

Remember when your mother wouldn’t let you out of the house until you had a good breakfast?

While making sure you start the day with food might be good motherly advice, it’s also scientifically proven – sort of.

According to researchers at Rush University, the most important benefit is that breakfast gives a boost to your metabolism, which helps you burn more calories throughout the day.

Even if you don’t listen to mom, the research found your body thinks it will be deprived of food and retain calories instead of burning them when you skip the morning meal.

Have a Plant (a website obviously pushing plant-based foods) notes that eating a nutritious breakfast consisting of whole grains, fruits, vegetables and eggs helps you maintain a good blood sugar level, prevents binge and impulse snacking and sets the stage for a day of healthy food.

Sharon Collison, a registered dietitian nutritionist and a clinical instructor in nutrition at the University of Delaware, told Time magazine she thinks breakfast is important.

“People who consume breakfast regularly often have increased physical activity. They have better dietary profiles and lower intake of snacks,” Collison says. “Skipping breakfast is associated with increased disease risk — not only obesity but diabetes, heart disease and just lower dietary quality.”

To boil it down even further, the website www.10tipsforhealth.com adds to the premise that eating breakfast will boost metabolism and regulate blood sugar. The website adds:

  • The morning meal reduces the risk for feeling like you are starving and cuts down on cravings and overeating
  • With a morning nosh, you will feel fuller and eat fewer calories, cutting down on weight gain
  • Breakfast people consume more vitamins, minerals and fiber throughout the day
  • You can improve your concentration and productivity with food in the morning
  • If you skip directly to a later lunch, you might have lower energy levels and less strength and endurance
  • Your mood tends to be sour if you miss breakfast
  • Your memory will suffer as you cannot focus and learn

That said, experts say eating your breakfast in the morning is important. Registered dietitian Theresa Shank told Women’s Health magazine that we should feed our bodies with something within two hours of waking up to get the most out of our breakfast.

This website is for a Health Center Program grantee under 42. U.S.C. 254b, and a deemed Public Health Service employee under 42 U.S.C. 233 (g) – (n). This organization is supported by the Health Resources and Services Administration (HRSA) of the U.S. Department of Health and Human Services (HHS) under grant #H80CS00689 titled Health Center Cluster for $7,161,610 with about 88% funded with nongovernmental sources. This information or content and conclusions are those of Great Lakes Bay Health Centers and should not be construed as the official position or policy of, nor should any endorsements be inferred by HRSA, HHS or the U.S. Government. We are an equal opportunity provider and employer. GLBHC participates in the Federal program 340B Drug Pricing Program. All GLBHC patients may exercise his or her freedom to choose a pharmacy provider.

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