Greetings and Happy Holidays.

Nothing like them.  I love the holidays, BUT a lot of work.

I am sure that most of us love them, but January 2nd is one of the most sacred days of the year.  Most of the cleanup is done and we start getting ready for spring.

Here is the Newsletter

*According to Medscape, sexually transmitted diseases are down for the first time in years.  Really good news for our families as it can wreak havoc on our bodies.

*Drugs That Affect Balance

  Antidepressants-SSRIs, SNRIs

  Anti-anxiety Meds-Benzodiazepines

  Blood pressure Drugs-Diuretics, Calcium Channel blockers, and ARBS

  Diabetes Drugs-Insulin, Glucotrol, Glyburide, etc

  Heart Drugs-Beta Blockers, Nitrates

  Pain drugs-opiates, Neurontin

  Sleep Drugs-Ambien, etc

     It does not mean that you stop taking without notifying  your doctor.  It means you work on  

     strengthening and balance  One of the best exercises for balance is standing on one foot, the other leg at

     a 90 degree angle, start counting. Maybe you will get to 10, but the goal is to work up to 100 on both 

     sides.  It will take time, but it is a great exercise.  At first you will hold on to a counter lightly, one finger,

     As we get older we need our balance more than ever.  But talk to your HCP about your meds.

*Microplastics-A Major Health Concern

    I want to mention that decades ago, before the advent of plastic everything, I never saw all the cognitive 

    changes that we see in 2024.  Something is definitely going on.  It is not one thing causing all of this but 

    this is something we can work on.  Mexico is extremely environmentally friendly.  All milks are in       

    cardboard, one brings there bags for groceries, etc.

    Microplastics have been found in the lungs, liver, heart, blood and brain.  The sizes range, but some are up 

    to 5 mm, the size of a pencil erases. Personally I find that very frightening, arteries are not that wide.

    The Plastic Health Council has reported that more than 500 metric tons of plastic are produced worldwide         annually and those products contain more than 16,000 chemicals.  Approximately 1/4 of those                          chemicals have have been found hazardous to human health.

    Other studies have found that these substances contribute to preterm birth , inflammation and probable 

    antibiotic resistance.  

    Do your own research, but don't shrug this off.  One can clean out cupboards, throw out the plastic,

    Tupperware,etc.  Find a glass or metal cup for your coffee.  Good bye to plastic dinner plates.  Work on this.

    It has also been found in your carotid arteries.  I, for one, plan to clean out my kitchen.  Never microwave

    in plastic as the plastic goes airborne and you inhale it.

    We live in a pretty toxic world, but small changes that we make really can help.    Medscape, 12/2024

I want to wish everyone a Happy Thanksgiving.

It is a time to sit back, count your blessings and hopefully feel grateful for the life you live, the people you love and the hope for a more peaceful life.

Let me spoil that magical thought and let's look at the meal itself.

Every year I have counted up the calories for patients, much to their disdain, that are consumed during the Thanksgiving meal.  Hold on, it is much worse than you might have thought because it reflects small portions and no seconds or the turkey sandwich at 7 pm.  Please just see the fun in this, we need some lightheartedness.

The first thing I want to acknowledge is November is National Stress Month. Interesting, right?  Elections are in November.  Coincidental?
Nevertheless, lets look at stress.  It is also National Diabetes Month but I will cover that in the  Medical Category in the main blog.
What Is Stress?  A feeling of emotional strain and pressure, a psychological pain per Wikipedia.
We each have our own definition of what stress is depending on how we interpret it.  
What Is The Cause? Feelings of being under a great deal of pressure, worry, reaction to big changes in our lives, a lack of control in a situation, overwhelming responsibilities, societal pressures, discrimination/hatefulness, abuse, fear, money or health issues, or just being overscheduled.  Of course it is much broader than that, but in essence, not feeling in control of your life or peacefulness.
Can Stress Be Good?  Yes, there are good and bad stressors in life, depending on how you view the issues. It can be motivating as in wanting to achieve something that you feel passionate about, ie a half marathon. Generally feelings of stress are often a warning that something is off in your body.
Science Behind Stress: Cortisol and adrenaline are released in your body when you sense a stressful situation along with norepinephrine, dopamine and glutamate.  These chemicals affect other areas in your body besides disrupting your normal peaceful balance. There is a fight or flight component which makes your heart race, your skin flush, gastrointestinal issues, and in the long term can affect your immune system and even raise your blood sugar. Consider it your bodies' natural alarm system.  If left unchecked your body can develop chronic issues with headaches, disease, muscle tension, forgetfulness, heart attacks and memory loss.  There is enough research to prove that chronic stress can lead to Alzheimers.  We are all at the age, whatever that age may be, to have a healthy respect of this dreaded disease.
Is It Genetic?  Stress and anxiety have a genetic component plus an environmental factor.  Nurture versus nature.
How To Control?  Identify it first.  Don't just accept stress as normal.  Listen to people that care about you and witness its' effects on you and them.  Start with the basics, your diet.  Is it filled with processed foods? Can you start by going two days a week w/o fast foods or anything in a package?  Is your diet balanced? (Do you know what that means?)  Fruits vegetables, complex carbs, adequate protein, some dairy.  Do you exercise 150 minutes per week? I learned 20 years ago that 20 minutes of walking has the same effect on your brains' peaceful chemicals, ie serotonin, as Prozac 20 MGM. It works for me as it re-regulates me.  Slow your life down and don't overcommit.  Make to do lists, include your family in the "to dos".  Is your family stressed? Evaluate their stress because we don't want 4-5 people in your home feeling like you.  Try Pilates, practice quiet time, even 10 minutes per day, You Tube 10 min Meditation, Yoga. Lastly, think of an evening for yourself or the family with "no screens", tv, phones, computers.
Lastly, it is amazing how you can improve in a short period of time once you concentrate on the change.  You are worth it and change is good.
I wish you luck.


Thanksgiving Calories
It Is Worse Than you Think

Every year I added up all the calories in a typical meal and handed it to my patients.  It was a fun ritual they grew to expect, then moan about it.
Remember, it is a day of pleasure, ritual, thankfulness and it is best to forget the numbers.  Have fun, be grateful and love the people you are with.
Here we go!

Turkey,                                                    6 ounces                       177 calories
Dressing                                                 1 cup                             350  calories
Mashed potatoes/gravy                         1 cup                             257 calories
Cranberry sauce                                      1/2 cup                         130 calories
Dinner roll                                               1                                   100 calories
Green bean casserole                              1/2 cup                        183 calories
Glass of wine                                            6 ounces                      120 calories
Pumpkin pig                                            1/8th                            350 calories
Pecan pie                                                 1/8th                            503 calories

Now the total----------------2170 calories

Have a light breakfast with protein, keep the calories under 300, make appetizers that are low calorie, crudite type, watch your alcohol and most important, after the ritual of the meal, have a route to walk 1-2 miles with your guests.

Bingo.  You just survived a calorie laden day with grace.

Enjoy your day and no politics, lol

Medications That Affect Balance

This is a brief list, and there are probably more, to help you be aware of these meds and balance issues.  

It does not mean that you stop these meds, it means that you talk to your Health Care Provider, especially if you are having any balance issues.  The last thing that you want is to fall and break a hip.

They are:  antidepressants, anti-anxiety meds, antihistamines, blood pressure meds, diabetes drugs, heart drugs, pain meds and sleeping drugs.  This list encompasses a great deal of meds that people take, so please talk to your HCP.  In the mean time, lets' be proactive and start a very specific exercise for balance.

Stand next to a counter or something stable.  Two feet on the ground, lift one knee to a 90 degree angle.  Hold on. 

Have one hand lightly touching the counter for balance, then count 1001, 1002, 1003, until you feel unstable and have to put your foot down.  Do it again, same side until you can count to 1010.  Reverse sides.  The next night you practice the same thing until you count to 1011. Remember, if that foot hits the ground, start over. The idea is  to teach your brain to create balance. Every night, add one more.  If you wobble and put your foot down, restart the count. When I first started I was a weeble-wobbler, now I can go to 100 and feel my balance has improved. It takes moments and it is one more way to be proud of yourself and hopefully not fall on a public sidewalk.

Good luck!

On World Brain Day, July 22 2024, the German Society of Neurology pointed out that too much sugar can harm the brain. 

Of course the brain needs glucose, (sugar) but a permanent increase in blood sugar levels due to too much sugar, too lavish meals and constant snacking increase the  blood sugar levels. We are overloading the system and this fuels the development of many diseases, diabetes, dementia, etc.

The per capita consumption  of sugar was 33.2 kg, 72.75 lbs, in 2022, which is twice the recommended amount.  The German recommendation is no more than 10 per cent of calories in sugar.  If your calorie allotment is 2000 calories per day, approximately 50 grams of sugar per day.  It is important to read labels to understand sugar contents in food.

The mechanism:  high blood sugar damages brain blood vessels and promotes deposits on the vessel walls, thus reducing blood flow.

It is a challenge to reduce your sugar as even a small amount of sugar can trigger the gut to send signals to the brain.  But it is worth it as 40 per cent of dementia and 90 per cent of strokes are avoidable as many of them are linked to sugar.

So the next time you reach for a Three Musketeers bar, stop and think, is this worth it.  It contains 67 grams and a grande Frappuccino from Starbucks is 60 grams of sugar.  

Remember, treats are just that, a treat,  not a staple.

Medscape, September 2024

WHAT IS BREAST CANCER?

Breast cancer is a disease in which malignant, cancer, cells form in the tissues of the breast.  There are many different types of breast cancer that can affect both women and men.

To determine the extent of an individuals breast cancer and if it has spread outside of the breast, the cancer is assigned a STAGE upon diagnosis.  The early detection of breast cancer through annual mammography and other breast exams is the best defense against receiving a late stage breast cancer diagnosis.  The earlier the cancer is detected, the greater the likelihood of a successful outcome

Prevalence:  In 2024 310,720 new cases of invasive breast cancer will be diagnosed in women in the US as well as 56,500 new cases of noninvasive (in situ) breast cancer. There are currently over 4 million breast cancer survivors in the US.  An estimated 42, 250 US women will die from breast cancer in 2024.

EVERY 2 minutes a woman is diagnosed with breast cancer in the US.  Staggering statistics.

Facts:  Approximately 66 percent of breast cancer cases are dignosed at a local stage.  The 5 year survival rate for breast cancer diagnosed early is 99 percent.  This is something to really pay attention to, early detection!

Approximately 15% of women diagnosed have a family history of breast cancer.  Those with a first degree relative, mother, sister, daughter, diagnosed with breast cancer are twice as likely to develop breast cancer themselves.

Breast cancer death rates have slowly decreased since 1989.  This is partly due to early detection.  

Breast cancer in men. All people are born with some breast tissue and cells, including men.  it is rare, but men do get breast cancer.  in 2024, 2800 men will be diagnosed with invasive breast cancer in the US. 

See Medical Category in Blog for more Breast Cancer news.

*National Breast Cancer Foundation, Inc.

To Live Longer, Get To Know Your Toes

I laughed out loud when I read a recent title in a  Medscape article. a trusted medical journal.

The subject, of course is flexibility.

I thought about it and quickly put my palms on the ground to make sure I was "in the club" so to say.

But, it makes sense.  Flexibility is a huge issue as we get older.

So, can you?

A recent study in Brazil studied 10,000 participants and there was no specific correlation to early death.  But, as they looked at fall risks, etc, they evaluated the ability to stand on one foot for 10 seconds and to be able to rise from a sitting position on the floor quickly.  Those two tests seem to be very important toward longevity, possibly an additional 7 years,

Your goal is to start working at these two tests.  Of course, you need to have strength to do this, walking and yoga will definitely help.  Maye it a morning routine, this test every morning.  It will take one minute, compared to 7 years.

Medscape, August 2024

Whooping Cough

Whooping Cough, aka Pertussis, has been around for thousands of years, the earliest case was in Paris in 1578.

It is a bacterial respiratory infection that needs to be treated with antibiotics.  The causative organism was discovered in 1906 and a vaccine was developed in the 1940s. 

The word pertussis means a "violent cough" which is the hallmark of the disease via the NIH.

It is highly contagious.  It is on the rise and is returning to pre-pandemic trends according to the CDC.

Why?  We were isolating, wearing masks and generally taking every precaution possible when around others.

Symptoms:  begin like a common cold

                    fever

                    tired

                    runny nose

                   increasing cough that sounds like a "whoop" or a bark, severe enough cough to cause vomiting

                   difficulty breathing

                   symptoms can last a month or more

                   *affects children and adults, infants particularly at risk

Tests:           a nose or throat culture

 Treatment:  Antibiotics! This is highly contagious.  Call your doctor for an appointment.

                    Rest, fluids, isolation, hot tea, but let your HCP direct your care as to other things that you need.

Symptoms can last over a month so keep close contact with your HCP and arrange follow up appointments.

Vaccines      Childhood vaccinations begin as infants and receive 5 vaccines by the age of 7.  Teens and adults receive the booster pertussis vaccine every 10 years.  

*Information from NIH and CDC websites

RSV-

 Respiratory Syncytial Virus

A contagious virus that causes infections of the respiratory tract.

It generally lasts a week or two, unless you have complications such as pneumonia.  It is spread through respiratory droplets from the nose and throat when people cough or sneeze.  It can also be spread by shaking hands or sharing items like glasses, etc.

It is very common, most children have this by age 2. 

It begins as a runny nose, fatigue, some trouble breathing, sore throat, headache and decreased appetite.  

If it progresses to shortness of breath, high fever, a bluish tint to your skin and an increased cough,

/wheezing, call your doctor or go to the ER.

In children the symptoms can come on very rapidly or if a teen or adult has lung problems, ie asthma, etc,

There are tests to confirm RSV via a nasal swab at your doctors or ER in necessary.  They are fast, generally taking one hour.

Once confirmed your HCP, Health Care Provider will advise you re: care, decongestants, fluids, rest, isolation as much as possible.

Information gathered via NIH, CDC websites.

COVID-next months Newsletter

Menopause Symptoms-New Medicine?

A second round of phase 3 clinical trials re: new medication Elinzanetant have passed.  

More to come but this medicine targets the area in the brain which causes hot flashed in women and it is nonhormonal.

In the trials by week 4 there were significant decreases in the symptoms.

Watch for more information.  

I am sure most women will be interested in learning more.

This will be a collage of short, pertinent articles to keep you informed.

AUGUST IS LUNG CANCER AWARENESS MONTH

It is important to recognize the impact it has on our society.
Lung cancer is obviously a cancer that spreads in the lungs when the tissues mutate. It is directly related to smoking, air pollution, radon, asbestos, etc.  It can happen to people who do not even smoke.
It is the leading cause of cancer deaths worldwide.
Unfortunately there are no early symptoms.  As it progresses a new cough appears, thus any new cough lasting over two weeks should be checked by your Health Care Provider.
Other symptoms include chest pain, coughing up blood, hoarseness, shortness of breath and wheezing.  Later symptoms include bone pain, headaches, weight loss without trying, decreased appetite and swelling in the face or neck.  
Smoking is the most important risk factor.  As one ages, there is increased risk.  Don't fool yourself about smoking or be a denier.  It is unhealthy,  
Women are at an increased risk over men.
Stop smoking!
If you have not been screened for lung cancer as a smoker or have a persistent cough, please make an appointment with your HCP, Health Care Provider.
Early detection is extremely important as there are hopeful treatments for this dreaded cancer.  Stage 1 lung cancer is localized to the lungs without metastasis, thus early screening and being aware of the listed symptoms is extremely important for survival.
One might ask about vaping. The long term effects of e-cigarettes are  not well-studied as they are relatively new.  It does make sense though that inhaling heated chemicals into the fragile tissues of the lungs does not make sense.


DANGEROUS NEW TREND

There is a dangerous new trend in sexual patterns that should be of concern to all.
It has emerged as a prevalent, often wanted and consensual sexual behavior according to the NIH.  The study was done involving women 18-30 years of age, who had been strangled during sex up to 4 times in the past 30 days during sex.
The feeling is that it increases sexual pleasure and lead to a euphoric feeling when oxygen supply is returned to the brain. It is part of a general trend of increased rough sex behaviors.
The obvious risk is going too far, cutting off the circulation too long and having a stroke.  Strangulation compresses the carotid arteries and the jugular veins.  It only takes minimal force to compress these vessels.
Studies also show that 58% of undergrad women reported a lifetime history of being choked and 34% had been had been choked over 5 times.
So sisters, mothers, grandmothers, friends, etc be aware of what women might share with you.  It is important to advocate safe sex and avoiding sexual violence.

RISKS RELATED TO DEMENTIA

Below is a list of modifiable behaviors with suggestions for change.
What can you modify?
*Air pollution-the most difficult to modify. Move?
*Depression-speak to your HCP, walk 3 times a week or more, reach out to
   family or friends.
*Excessive alcohol-women not over one 4 oz glass of wine per day, or one beer, or one ounce of alcohol.  Consider alcohol free days.  Men- the same.
*Head injury-hard to modify, but can follow some of the other tips.
*Hearing loss-hearing aids!  Important.  Your brain needs to process words.
*High cholesterol-talk to your doctor, modify diet, exercise, eat at home.
*High blood pressure-see your doctor and follow his recommendations, low calorie diet, decrease salt and processed foods, exercise regularly.
*Lower education level-read, study a foreign language, take a class.
*Obesity-lower calories, increase exercise, stop eating processed foods.
*Physical inactivty-this one is obvious, walk 3-4 times per week, 30 minutes
   per day.
*Smoking-this one is obvious, also-quit, talk to your doctor if you need
  medication.
*Social isolation-reach out to family and friends, volunteer, join a group

Ultra-processed Foods, AKA FAKE FOOD

We have all eaten it, it is everywhere.  Do you remember going to a gas station just for gas and not for a 500 calorie snack or a meal?  An extra 500 calorie snack per day is 15,000 calories per month which translates to 4.2 lbs per month, per year almost 50 lbs per year.  No wonder people are gaining so much weight.
Of course we know the dangers of the weight gain, but the linkage to cardiovascular disease, diabetes, etc.  Typical examples of unhealthy processed foods:
    sugary beverages
    deli meats, hot dogs and sausages
    frozen pizzas, frozen meals
    packaged snacks such as chips, cookies, crackers and baked goods
    most breakfast cereals
    canned or instant soups
It is everywhere.  Wean yourself away from all this FAKE FOOD.  We are all busy, but are we so busy we won't take the time to be healthy?
Many people say they never go to McDonalds, but I have seen them in AM/PM indulging on those 500 plus calorie snacks.  Same thing.
We are all getting older and it is never to late to make a change.

ULTRAPROCESSED FOOD WARNING

*Ultraprocessed foods were created to replace fresh meals.  These foods are hydrolyzed, hydrogenated, extruded and prepared through industrial methods like frying.  Cosmetic additives are added to make them more palatable. All these processes explain the name "ultraprocessed" and have impacts on the final quality of the food and health. They can tip the total calories for the day up to 5000 calories per day. Besides the calories, the sodium content in one or two portions of food can tip the scale over a whole days sodium requirements.

Remember, these foods are linked to cancer, Alzheimers and 32 harmful effects to your health.

*Medscape, July 2024

DISTURBING TREND IN SEXUAL HEALTH

National surveys, as well as college campus surveys reveal that 64% of women report having ever been choked during sex.  Approximately 1 in 3 women (aged 18-34) throughout the whole country report having been choked during their most recent activity with another person.  It is actually strangulation and it applies extreme pressure to the throat and vasculature of the neck. This  can result in a stroke.

Talk to your children, grandchildren, etc about safe sex.  This is a very risky behavior and people don't realize the consequences.  We as people that are now informed and need to watch out for those that might be vulnerable.

*Medscape 2024

Do Multivitamins Lower Mortality Risk

Taking a daily multivitamin has no beneficial effect on mortality, according to a large cohort study from the National Institute of Health.

*Medscape, July 2024

Sugar Substitute Linked to Increased Risk of Heart Attack

High levels of Xylitol, a low calorie sweetener used in many reduced calories foods as well as gum and toothpaste, are linked to an increased risk of heart attacks, strokes and death, says a new study from the  the European Heart Journal.

The research studied more than 3000 people in the US and Europe over the last 3 years. and found that people with the highest amount of Xylitol in their plasma were more likely to have a problem with their heart and blood vessels.

*Medscape 2024

Lung Cancer Awareness Month

Lung cancer is a cancer that starts as a growth of cells in the lungs. It is the leading cause of cancer deaths worldwide.  One in 16 people will be diagnosed with lung cancer, more women than men.

People who currently smoke or have smoked are at the greatest risk of lung cancer.  The risk of lung cancer increases with the length of time and number of cigarettes smoked.   

Typically lung cancer doesn't cause symptoms early on.

Symptoms, once established, care a new cough that doesn't go away, chest pain, coughing up blood, hoarseness, shortness of breath, and wheezing.  Weight loss. loss of appetite, headache and bone pain occur as it advances.

If you have any of the above symptoms or have smoked in your lifetime, even without symptoms currently, talk to your provider about screening.  Regular screening is suggested for individuals who have smoked in their lifetime.

Flash!

There is a recent study that tattoos may be a risk factor for lymphoma, which is basically cancer of the lymph nodes, ie Hodgkins.  

Having a tattoo was associated with a 21% increased risk for lymphoma, but more research is needed to understand the possible connection.  Lymphoma is the result of mutations in the DNA that instruct the cells how to grow, and the cells often live longer than they should.  The diseased cells then continue to multiply at a rapid rate, producing more diseased cells which are stored in the lymph nodes. 

This information is the result of a study from Lund University in Sweden.

It is known that tattoo ink often contains chemicals that are established carcinogens. We know that ink is transported away from the skin by the immune system because the body is working hard to remove the ink.

They found that recent tattoos, received within 2 years, and older tattoos, 11 years of more, were associated with the largest risk increase.  More studies are needed to determine exactly "why".

Reference:  Nielsen C, et al, EClinical Medicine. 2024:doi:1016/jeclinm.2024.102649

Chronic Loneliness Is Linked To Stroke Risk In Middle Aged People

Participants who were considered lonely at baseline in this study had a 25% increased risk for stroke in a recent Harvard study.

The risk increased  to 56% among people who consistently had loneliness over 4 years. 

Loneliness has been identified as a modifiable risk factor for stroke, a leading cause of death and disability.  

Loneliness has now been classified as a public health issue.

https://www.hsphharvard.edu/news/pressrelease

I would like to comment on this brief posting.  I think most of us are of the age that we can remember a time when when we knew our neighbors, checked on them, brought them cookies, mowed lawns for seniors, etc. Something happened.  I would really like to spark a revolution.  Why don't we take time to care?  I beg you to check on people you know need help. I can give two examples of families that do this, they take cookies to neighbors in Idaho and St Helena.  I do it also.  I was trained by a mom and dad who taught me the importance of thinking outside of yourself.  Maybe when you go to a store, buy a little dessert for a neighbor. I promise the gratitude you will receive far outweighs any inconvenience on your part. Please teach your children this small gift to a world gone awry.

Again, let's start a revolution!

New RSV Immunization Info

New studies from Lancet show that there is a 78 % efficacy of immunity from RSV after only one injection  lasting three seasons in older adults.  Good news.  Talk to your Health Care Provider.

What Is a SAGE Test?

A Sage test is an at home screening test for early signs of cognitive changes.  

When we go to our providers annually they ask us 3 questions.  It can sometimes depend on how stressed you are, how much sleep you had, but it is fast and easy and can alert them to early changes.  As much as we don't like to think about it, we are all faced with the possibility.  There is now a blood test, the Precivity test, intended for use in patients 55 and older with signs or symptoms of mild cognitive impairment or dementia. 

But the Sage test takes about 5 minutes and you can do in your home when you are rested, have eaten, and feel refreshed.  There are many sites which offer the test, here is one out of Ohio State university.

https://wexnermedical.osu.edu

Take a minute and check it out.  It doesn't link so just put the address in or look Sage test.

It is always better to be aware of your health and if you have concerns, talk to your doctor.  It at least opens up the conversation.

This is our first Newsletter.  We are bombarded with so much information.  My goal is not to overwhelm you  but short facts of interest that are current.  Let me know if there is something specific.  

Here we go!

CDC reports Measles cases are up 29% between January 2024 and this past March.  The CDC is urging vaccination for children and adults.  If you had a vaccine as a child, boosters may be recommended as an adult. Children receive two vaccines by age 2.

Talk to your health care provider.

Foods to fight inflammation: fruits, brightly colored as they are high in antioxidants and phenols.  Examples-onions, red grapes, cherries, plums, dark vegetables.  

Nuts and seeds decrease inflammatory responses. Not in excess!

Some oils, fatty fish, olive oil, flax seed oil, salmon, sardines, mackerel offer Omega3 fatty acids.

Coffee, cocoa, green tea contain polyphenols and flavanols which are antioxidants.

*I know most of you know this information, this is just a reminder.

BMI versus Body Fat: In a recent Italian study BMI does not distinguish between body composition compartments, meaning body fat and lean body muscle.  It does not detect changes across the lifespan of an individual, ie the shift to more fat and less muscle.  The standard in the US is BMI, it is quick, easy and gives you a ballpark idea.  Body fat calipers are available on line through Amazon. Digital Fat Analyzer for Personal Health $23.35 all the way up to $349.99 for Omron HBT-306C Handheld Body Fat Loss Monitor and are more accurate. It all depends on how deep your interest is on this subject. A fat analyzer is telling you your own results, you against a machine.  BMI is only height versus weight.

Colorectal Screening is now recommended at age 45, even sooner if there is a strong family history of colon cancer or certain polyps, ie familial adenomatous polyposis, which begin during your teenage years. It was recommended at  age 50 but we are missing too many cancers.  Why so many in young people? The facts are pointing to a changes in  mainstream diets,  low in veges, fruits, too many fried foods, fast foods, etc.

I can guarantee you that that fast food hamburger and fries are not worth it

E Cig News  Study out of Germany shows same damage to lining of arteries and the same toxicity as regular cigarettes.  Put those things down. I spent many years of my career in a Respiratory Intensive Care Unit-not pretty! Being intubated to help you breathe is not fun.

RSV-The CDC reports most people who get RSV will have a mild illness and recover in a week or two.  Others may not and they will develop a severe infection including bronchiolitis in the lung and/or pneumonia.  RSV can make a chronic health problem worsen, ie asthma and can worsen congestive heart failure.  It is spread by airborne transmission, meaning coughing, sneezing or even kissing.  It can even spread by touching a door knob after someone who has coughed or sneezed and then touched a door knob.  Common symptoms include runny nose, decreased appetite, cough, sneezing, fever and wheezing.  Almost all children have had it by age 2.   

How do you treat it?  Check with your Primary Care Provider as he or she knows your medical heath history  if you are not getting any better after 7 days, have other comorbid diseases, or rapid increase of symptoms. 

Two pharmaceutical companies have engineered the vaccine.  Adults age 60 and older should consider the vaccine especially if they have chronic health problems.  Pregnant women should call their OBs to ask about the vaccine.  Infants, speak with your pediatrician.  

The best time to get the vaccine is late summer or early fall.   One vaccine increases immunity for two flu seasons.

Above all, talk to your Health Care Provider for further clarification re your specific needs.  

This is not low calorie but for Christmas morning, it would be special.

Ingredients

2 c flour

2 cups fresh or frozen cranberries

1 cup softened butter

8 ounces cream cheese

1.5 cups sugar

1 tsp vanilla extract

4 eggs

1.5 tsp baking powder

1/2 tsp salt

1/2 c chopped pecans or other nuts

Preheat oven 350 degrees and grease two 9 x 5 bread pans.

Cream butter, cream cheese and sugar and vanilla until fluffy.

Add eggs one at a time, blend well.  In a separate bowl, whisk together flour, baking powder and salt.

Gradually combine the dry ingredients with the wet, mixing only until blended.  

Fold in cranberries and nuts.

Divide the batter between your two pans.

Bake 45-65 minutes, then transfer to a wire rack to cool completely. 

Slice and enjoy this delectable bread.

*I made it, easy recipe, the most important thing is to just forget the calories this one time!

Enjoy!

Example Text

It is fall and football.  This soup is hearty and served with cornbread, it just doesn't get any better.

1 Tbsp Butter

1 Tbsp olive Oil

Onion, medium, chopped

Celery, 2 stalks

3 cups chicken broth

8 c broccoli florets-fresh

1 medium potato sliced thin   *optional

Melt 1 Tblsp butter and 1 Tblsp olive oil in stock pan., saute onion and chopped up celery til almost transparent.

Add broccoli, thin sliced potato, and broth, cover and simmer 15 minutes til tender

Pour the contents of the stock pan in the blender, I do half at a time.  Hold the lid with a hand towel so it doesn't seep out.  Be careful, it is hot.

Blend by pulsing until smooth. Then pour into a clean pot. 

3 Tblsp butter

3 Tblsp flour

1 Tblsp yellow curry powder*

2 c milk

In a small saucepan, medium heat, 3 Tblsp butter, melt,  stir in flour and add milk.  Stir until thick and bubbly. Pour into soup.  Stir over low heat.  Ready to serve.

* I like to add 1 Tblsp curry, optional, salt and pepper to taste. 

Add a dab of sour cream before serving.

Enjoy!

A nice change from tortillas, easy!  Just a nice variation.

3 large russets potatoes

2 T. olive oil

1/2 tsp kosher salt

1/4 tsp black pepper

1 1/2 c Mexican cheese mix

1 (15 oz) can black beans drained and rinsed, or homemade, rinsing

6 large eggs

Salsa to your taste

Avocado slices

Preheat oven to 350 degrees.

While waiting, pierce potatoes and microwave 12 minutes.

Halve the potatoes lengthwise and scoop out the potato flesh. except for a 1/2 inch border around the potato for stability.

Brush the potatoes inside and out with olive oil.  Sprinkle with salt and pepper.  Place facing up on cookie sheet.

Put cheese inside of potato boats, then layer black beans.

Crack the eggs, one per boat, bake until eggs whites are firm but yolks are still soft. 15-20 minutes,

When potatoes boats are cooled add salsa and avocado chunks.

The potatoes you scooped out can be added as a side dish or saved for a later meal.

 Thanks to *Simply Vegetarian Cookbook

 (Before They Are Out of Season)

Anyone that knows me knows I love to make things out of fruit, thus my prior vineyard and orchard.

I made fig jam but changed it a little bit to enrichen the flavor. Hope you try it.  One batch, 3 lbs. makes about 7 jars, 6-8 oz, cost $6.  That is the price of one jar at the grocery, plus sooo much better.  Need an appetizer?

Brie cheese, good crackers and fig jam, delicious and super easy.

3 lbs figs, stemmed and washed

2 cups brown sugar

1 tsp lemon juice

1 box pectin

1-2 tsp vanilla    ( I love vanilla)

Clean figs, remove stems, cut in half.

Put in a heavy pot, slowly add the sugar, medium heat, stirring constantly. I stir with a whisk to break the fruit up.  Bring to a boil for 2 minutes.

Stir in vanilla well.

Have 6-8 jars cleaned and ready, last rinse in very hot water.  Ladle in the fig jam.  

With a moist paper towel, clean the edges of the jar.  Cap the jar.

When cool, put in freezer.  

*You can process in a hot water bath as in canning, but I choose to freeze.

Label and date.

Then, be prepared.  Delicious!

*You probably don't want to give too many away.  Too good! :)

This was given to me by my friend Rosemary.  She loves it!

Fresh lime juice-1/4 cup

Olive oil-2 Tbsp

Red wine vinegar  1 Tbsp

Sugar -1 tsp

Kosher salt -1 tsp

Black pepper-1/2 tsp

Garlic, fresh-1 clove

Canned black beans-1 1/2 cup rinsed and drained, 15 oz

Canned pinto beans-1 1/2 cup rinsed and drained, 15 oz

Uncooked corn-1 1/2 cups

Grape tomatoes-1 cup chopped

Red onion-1/2 cup, finely chopped

Cilantro-1/2cup

Jalapeno pepper- 2 medium, seeded if desired

Orange bell pepper  one medium or one red pepper, diced

Whisk all together and enjoy.

This is one of my favorite recipes and it is delicious.

Salad-very fresh lettuce, I use an Italian blend, amount dependent on your appetite.  Prepare as a salad on a plate.

On the edge of the plate, sliced mango and slices of fresh avocado.

Tuna- 4-6 oz pieces of Ahi Tuna-preferably fresh, can use frozen-thawed

          Approximately 1/4 c black pepper mixed with 1 T. sesame seeds, roll the outsides of the tuna to coat.

          2 T olive oil in skillet, very hot

          Sear the tuna 1 1/2-2 minutes on each side, needs to be slightly pink inside

          Set on top of the lettuce mixture

Dressing-2 Tbsp fresh olive oil, mix in measuring cup with 4 T Balsamic vinegar, 1 tsp sugar, salt and pepper to taste.  Drizzle over the the Ahi tuna and salad.  May need to double the amount for 4 steaks.  It depends on your taste preference.

Serve with Edamame and a light fruit salad.

Very quick to prepare, light, delicious and low calorie.

Enjoy!

And I won't be like my grandmother and leave out part of the ingredients.  She was famous for that.

These scones are foolproof, you can change the flavors with ease.  I will give you ideas at the end.

I never thought I would share them, selfish, right?  I have made these for 40 years.

3 cups flour

1/2 cup sugar or 1 cup confectioners sugar

4 tsp baking powder

1/2 tsp salt

1/2 cup butter (cut up in slices before mixing)

1 cup buttermilk or whipping cream or half and half (you have to decide how naughty you want to be)

One egg for egg wash-beat one egg with one tsp milk

Use a pastry brush to apply the egg wash prior to baking.

Mix flour, sugar, baking powder, salt together.

Cut in butter until coarse.  Add to flour mixture with the fruit of your choice, one cup.

Mix well.  Turn onto floured board and knead 5-6 times.

Use a rolling pin to make a 10 inch circle,  Flatten to 1/2 inch thick.  Cut in 1/8ths.

Brush egg mixture.  Bake 375 degrees for approximately 20 minutes.

*my fruit combinations:  dried apricots are stand alone, my favorite.

Dried cranberries and white chocolate chips.

Apples thin the mixture out too much.  Try something dry before you play around with really moist fruits.

Best Ever Ahi Salad

I accidentally discovered this but have to  post it! My invention, but "try it, you will like it".

1 head of Butter Lettuce, chopped for bite size pieces, this is a sweet lettuce, set aside, keep cool

4 pieces of tuna, ahi, lightly salt and pepper, very hot skillet, 1 Tblsp olive oil,  sear on both sides for 90 seconds

While searing, or before, peel and cut up a red papaya in bite sized pieces, plus cut up artichokes in their own oil, mine were Costco, maybe 1 cup for 4 salads.

The dressing, separately mix 1/3 c olive oil, 1/4 c balsamic vinegar, 1 Tblsp sugar, salt and pepper, stir well, keep chilled

Put salad together, first lettuce, then ahi in center of individual bowl, with artichokes and papaya around the sides of the ahi.  Maybe even consider slices of avocado, thought it doesn't need it.  Drizzle the dressing over the salad. 

The ahi will still be a little warm.  Delicious!

A specific picture? I will try to find one, but remember, it was so good I ate it before considering sharing, lol. 

AKA, Sis's stuffedmushrooms

Approximately 20 cleaned and dried mushrooms Flip them over to see the flesh is still connected to the stem to check for freshness. 

Pop off the stems and throw away.

One 12 oz block cream cheese.  (not tub type as it is too thinned and watery) 

1/4 red bell pepper, place in food processor with cream cheese. 

If you like salsa, La Victoria is great, 2 Tblsp. or Pace Picante 1/4 cup, mix thoroughly.

Place parchment paper on a cookie sheet to bake mushrooms.

Put a mound of filling in each mushroom. Don't skimp!

Then sprinkle heavily with Parmesan Cheese. 

Bake at 400 degrees for 20 minutes til golden.

*Hint-this mixture is also good on bagels

Turn oven on to 400 degrees, 

This is the best recipe I have found for carrot cake.  Found it when I owned a bakery in 1983.  Easy!!

2 c sugar

2  tsp baking soda

2 c flour

1 tsp salt

1-2 tsp cinnamon depending on your liking

4 eggs, beat well first til frothy.

1 1/2 c vegetable oil

3 c grated carrots  (this is when you buy a mini food processor, lol)

Add dry ingredients to the frothy eggs.  Mix slowly and do not overmix.

Add carrots slowly. 

Add nuts of your choice 3/4 cup and or 1/2 c raisins, tastes great even without these additions.

Two choices.  In a hurry? Use a 13 by 9 glass baking dish that has been sprayed with Pam. OR, feeling fancy?

   2-9 inch cake pans, sprayed with Pam. Use baking strips on outside of pan, more even cooking.

Bake 25-30 minutes, 350 degrees, test with toothpick.

Next-  Cream Cheese Frosting

3/4 c real butter

l large cream cheese, mix with butter til creamy

2 tsp vanilla, 

1 lb Confectioners Sugar

Sprinkle with ground nuts after cake iced.  Feeling fancy? Pastry tube flowers as the icing.

Never said it was low calorie so just enjoy and wait for the compliments.

One of my favorite recipes for spring and summer.  It makes a lot so there are leftovers for an easy lunch or dinner.

Rigatoni or any larger pasta, boil 10 minutes then check, may need 2 more minutes

Strain and rinse.

Once cool add:

8 oz crab or fake crab if you chose, or shrimp,  separate until stringy OR cut in half inch pieces

1/2 medium onion, finely chopped

3/4 to 1 c finely chopped celery

5 hard boiled eggs, medium chop

1 c peas, can use frozen, thaw first

1/2 c lite mayo, plus add plain yogurt if needed

1/2 c sliced black olives

1 T curry powder

minced or powder garlic to taste

salt, pepper to taste

Some chopped up arugula just adds to the flavor and visual appeal.

I love this easy recipe.  Very tasty on a warm evening. Try it, you will like it!

This recipe is perfect for warmer nights and can be expanded with pasta noodles if needed.  This is simple and fast.

Buy a rotisserie chicken, cut in half.  Save the rest for another meal or use the entire chicken,  If the whole chicken is used double everything.  It is also cost effective as the chickens are usually $8-$9 per chicken.

Half of 2-3 lb rotisserie chicken.

4 hard boiled eggs, cut up.  (Idea, at beginning of week, boil a dozen eggs while doing other things, keep around for just this sort of thing}

3 stalks of celery, thinly sliced

onion, 1/4 medium so not overpowering

one cup sliced red seedless grapes

salt, few dashes, with pepper

1 tsp curry

1/2 tsp garlic powder

4-5 T mayo, adjust as needed

Stir, serve on Romaine lettuce leaves, bread, buns or crackers.  I prefer the lettuce leaves as adds to a more refreshing meal.  Before eating, sprinkle a few peanuts on top for added crispness.  Delicious.

Bonus-this meal is under $6 if only using half.  Debone the rest of the chicken and create the next meal.

When is the last time you have truly had your heart broken?

I have recently had the honor of walking alongside 4 different people who have had their hearts broken.  There were multiple presentations of the "broken heart", but nevertheless, they felt broken.  Broken as people?

Not sure what to think of themselves any longer, questioning their judgement, choices, surroundings, etc.

You are truly broken when you question everything about ones' self.

How does a circumstance destroy your very core?  How does something have that much power over you?

The only times I have ever felt a broken heart were when my son was 14 and gravely ill for over a year.  My heart felt broken, but sad broken.  The other two times were when my parents died.  My heart felt broken, but I wasn't.  

I guess what I am wondering is if anything should have that much power over you.  The type of pain that cripples you?

What is your own foundation?  Can you survive this pain and if you get to a very dark spot, do you reach out to the people that you can trust, who love you, or care about you a lot.

What is your strength?  Are you afraid that it is too much trouble to reach out?  Are you afraid people won't care?  Do you have a religious affiliation so you can lean toward your faith?  Are you able to trust that those people will be there for you?

It is important as we all know suicide rates are sky high and not that you are contemplating suicide, but people can get very dark.

So I challenge you to build up your circle of true friends.  My father always told me if you have 2-3 true friends in your lifetime, you are blessed.  Is it easy, no, it takes time and effort and  reciprocity, but it is worth it.  Nurture them the way you want to be nurtured.  Not just casually, but the kind of nurturing that says I truly know who you are and I love you for it.

On this journey, life will become richer and you will develop deep bonds so that if you have that dark moment, you can call upon them and vice-a-versa.

It is worth the time!

We are all at the age where we are bound to have experienced health problems or worse with someone we love, a friend or family.

How do you get through it as gracefully as possible and still allow your emotions to come forward in a natural response?

You listen, is my best advice.

So many times I have tried to just fix it. It is what I have done as a practitioner most of my life.  I fix things.  

But I know there are things I can't fix, nor can you.  If you just listen without planning what you want to say next to help soothe their hearts, and just listen, you will be more of service than if you plan all your responses.  I also believe there will be a better dynamic between the two of you as he/she will feel heard, which is the most important goal.  

Your heart may be sad, of course, but they are the one suffering so let them be with you in that moment and know that you are really listening. Then, if you need someone to share your grief from that news, hopefully there will be a friend waiting for you that knows the art of listening.