Awaiting Hurricane Matthew...

Although we are mostly through hurricane season, Hurricane Matthew is nearby. We don't yet know what path he'll take. Maybe it'll just be a quick "drive by" or maybe a more leisurely "visit". The takeaway? There's no time like the present to be (or get) prepared!

Preparedness means having the basic items your family (including pets) may need for 3 - 7 days after a disaster. These items (called an emergency kit) should all be in one, easy to access place. Every family's kit will be different. However, some common items include:
- non-perishable foods (also consider a manual can opener)
- pet food (remember, some human foods can hurt pets.)
- drinking water (1 gallon per person/pet per day)
- non-drinking water (for washing hands, flushing toilets, etc.)
- hand sanitizer
- hygiene supplies (toothbrush, toothpaste, etc)
- medications (prescription & over-the-counter)
- basic first aid supplies
- battery powered devices (like flashlights, weather radios, etc.); extra batteries/packs; & low tech entertainnment.

If you haven't already, make sure important documents are protected in a waterproof safe at home, a bank safety deposit box, or at least scanned/photographed & saved securely to the cloud.

Make safe & healthy decisions before, during, & after storms.
- Have an evacuation plan. If you need to leave, leave early.
- Do not drive through standing water.
- Do not grill or run portable generators inside. Carbon monoxide can kill without warning.
- Do not leave candles or fires unattended.
- If you experience damage or want to donate to impacted areas, choose established, reputable entities.

Learn more at:
- Ready NC (track the storm, get tips, etc.)
- American Red Cross' Hurricane Preparedness
- MSN's 14 Cheap Emergency Essentials You Don't Want to be Without

Breakfast Means Break the Fast

The new school year is underway. So, how have your mornings been?

It may be tempting to skip breakfast to save time or calories. However, a healthy breakfast can give you energy, improve concentration, help curb later cravings, help prevent overeating, etc. Studies also show that people who eat a healthy breakfast tend to be thinner &/or lose more weight than those who skip breakfast. These are all important benefits for kids & adults alike!

 

Healthy breakfasts ideally include a combination of whole grains, protein, some healthy fat, & fruits/veggies. Learn more at:

- EatingWell's What is a Healthy Breakfast? (short video) 

- Mayo Clinic's Healthy Breakfast: Quick, Flexible Options

 

If your mornings are hectic [like mine :(...], here are a variety of quick but healthy breakfast ideas. They span sweet to savory & feature both the traditional & new takes on old favorites.

- RealSimple's 18 Fast, Healthy Breakfast Ideas

- Greatist's 34 Healthy Breakfast for Busy Mornings

- Parenting's 15 On-the-Go Breakfast Recipes 

- WebMD's 16 Kid-Friendly Breakfasts 

Making or even just preparing your own food gives you much greater control over calories, fat, salt, sugar, whole grains, etc. However, sometimes a fast food breakfast may be in your cards. Due to more health conscious consumers, healthier choices are now easier to find... even at fast food restaurants. Check out Business Insider dish on The Healthiest Breakfasts You Can Order at 11 Fast Food Restaurants (including several local chains).

The Lunch Bunch

School makes me think about reading, writing, & LUNCH. It's easy to get into a lunch packing rut... especially if there is a picky eater is involved or restrictions are placed on what you can bring (e.g., no fridge, no microwave, allergy or diet, etc.).

Here are some things to consider.
- US News' 5 Tips for Packing Cheap (& Healthy) School Lunches 
- Good Housekeeping's Your Biggest School Lunch Problems-- Solved!
- WebMD's Cheap & Healthy Brown-Bag Lunch Ideas (for Grown-ups)
- FoodSafety.gov's Back to School (how to keep packed lunches fresh & safe)

A filling lunch should combine protein, whole grains, fruits & veggies plus some healthy fat. (Need a review?) Each one plays a role in making you feel full & energized. For most people, skipping food groups can lead to any number of issues, from short term discomfort to longer term
deficiencies. Proper portion control is also important.

Healthy Lunch Ideas
- SquawkFox's 10 Healthy Lunch Box Ideas for Under $2
- Parents' Healthy School Lunches & Snacks
- Greatist's 7 Portable, Healthy Lunches...
- Readers' Digest's 12 Healthy Salad Recipes That Will Make Lunch Exciting Again
- EatingWell's Cheap, Healthy Lunch Ideas for Work

For more inspiration, check out our Aug. 28, 2014, post for even more links.

Are E-Cigs the Solution or Part of the Problem?

In the early 2000s, electronic cigarettes (e-cigarettes) were re-imagined in China to cater to "health conscious" consumers. There was limited excitement when first imported to the US around 2007. However, both use & availability continue to grow.

E-cigarette is a broad term that includes many different types of devices. Generally, puffing activates a battery-powered heating device, which vaporizes the cartridge liquid. This results in an aerosol or vapor the smoker inhales (called "vaping"). There are thousands of different flavors available that can be mixed into the liquid. Advocates worry that the use of sweet fruit or candy flavors (plus snazzy names) are likely to attract kids.

Some people start vaping as a way to quit smoking. Of the research done, results are mixed. Others consider it a healthier alternate for themselves & those around them. However,...

- The liquid contains many unhealthy components including highly addictive nicotine & other harmful solvents or additives. Even though many flavorings are safe to eat, they haven't been tested for breathing. Their use might injure the throat or lungs. There is also a lot of variation between brands & little regulation.

- Although the vapor is often promoted as safe, the Centers for Disease Control (CDC) strongly disagrees. Known carcinogens, toxic chemicals, & potentially toxic metal nanoparticles have been found in some vapor. Plus, bystanders can actually absorb the vaporized nicotine through their skin! There have also been cases of accidental nicotine poisoning-- in both users & young children.

Despite the possible dangers to both users & bystanders, e-cigarette companies had not been held to the same restrictive advertising laws as other tobacco products. So, it became increasingly common to see event sponsorship, popular celebrity spokespeople, & social media ads. Self-reported data revealed a continued trend of more young people using e-cigarettes than cigarettes. In 2015, 16% of high schoolers & 5.3% of middle school vaped at least once a month (CDC & FDA).

Beginning August 2016, the Food & Drug Administration (FDA) can exercise some oversight into the sales, marketing, & manufacturing.


Learn more at:
- National Institute of Drug Abuse's Drug Facts: Electronic Cigarettes
- American Lung Association's E-cigarettes & Lung Health
- LiveScience's 4 Myths About E-Cigarettes
- US News' Changes to Vaping Rules Imminent
- Kids Health's About E-Cigarettes (also has age appropriate info for kids & teens)
- Tobacco Free Kids' E-Cigarettes: An Overview of Key Issues

For info on quitting, check out:
- Quitline NC-- free online or telephone (English, Spanish, many other languages, & TTY) cessatuib counseling
24/7. Lots of online materials for family/friends, employers, healthcare providers, etc.
- WebMD's Proven Strategies to Quit Smoking
- American Lung Association's Help Someone Quit

Is Gluten-Free the Diet for Me?

For the past few years, "gluten free" has been a buzz word. However, as a popular comedian points out below, many people (even some healthcare or fitness professionals) don't truly understand this dietary choice.

 

Gluten is a broad term for a protein found in wheat, rye, & barley. Commonly identified foods include breads, pastas, cakes, etc. However, a surprisingly large variety of foods contain vital wheat gluten (many processed foods) or malt (a barley derivative). Some foods are even inaccurately labeled as "gluten free".

Gluten has been blamed for a laundry list of ailments including bloating, chronic fatigue, brain fog, joint pain, etc. These symptoms can actually be caused by many different health issues or unhealthy habits.

There are some people who do medically benefit from a gluten-free (or the more restrictive & complicated FODMAP) diet, though.

- Celiac disease is a "...serious genetic autoimmune disorder where the ingestion of gluten leads to damage in the small intestine and other major organ systems." Other symptoms (including those above) may also be present. In this case, gluten can cause bodily harm or even death. It only impacts 1% of the population. (Celiac Disease Foundation)

- Even less people have wheat allergies. As with all allergies, contact can be dangerous or deadly.

- Gluten sensitivity is a newer & less understood condition. These people suffer from some of the above symptoms but don't experience celiac's intestinal damage. Currently, there is no test. Few studies have been conducted. Most were small (meaning limited result application). Some also showed unexpected or even conflicting results.

- Some people with Irritable Bowel Syndrome (IBS) also show improvement on a gluten free diet.

For the general population, going gluten free is unlikely to offer many benefits. Gluten free foods are often more expensive. They also tend to be less healthy. Manufacturers substitute more calories, fat, sugar, &/or salt to compensate for the missing flavor or texture. Cutting food groups from your diet may lead to nutritional deficiencies. Gluten free items are also less likely to be enriched with important vitamins & nutrients.

For more information, check out:
- Consumer Reports' 6 Truths About a Gluten Free Diet
- CBS News' Is Gluten Sensitivity For Real?
- EatingWell's Unraveling the Gluten-Free Trend

As always, talk with your healthcare provider about any health concerns you have. If you are looking for a primary care provider, call Granville Vance Public Health to schedule an appointment with Dr. Shauna Guthrie (Oxford 919-693-2141 or Henderson 252-492-7915).

App Wrap 2016

Smart phones are blamed for a range of health concerns. However, this staple of American life can also help aid your health & fitness goals.

Check out these lists of recommended apps:
- Greatist's The 39 Best Health & Fitness Apps of 2016
- Time's The Best Free Health & Fitness Apps
- PCMag's the 25 Best Fitness Apps of 2016

How about the new Pokemon Go phenomenon?
- Forbes' 5 Ways Pokemon Go is Actually Good for You
- WRAL's Pokemon Go 5 Safety Tips...
- CNET's Pokemon Go Safety Tips...

Protect the Ones You Love! Immunizations Through the Ages...

Once upon a time, in a place not so far away, lots of people died from contagious (but preventable) diseases. Widespread vaccinations helped change that. Vaccines have made many formerly common illnesses rare (like whooping cough, mumps, polio, or even chickenpox).

The words "vaccinate" or "immunize" often make us think of screaming babies & small kids. In reality, traveling, coping with chronic illnesses, or even just aging can put us at greater risk. Locally, flu & pneumonia remain a leading cause of death among our elderly.

Immunization is related to the word "immune" (meaning safe or protected). Vaccines help your body learn to recognize & fight diseases. If done at the recommended time, they are very effective at preventing, or at least minimizing, illness. Most immunizations also put you at little to no risk. On the other hand, when people choose not be vaccinated, they endanger themselves & anyone else who isn't or can't be immunized.

For more information, check out:
- KidsHealth's Frequently Asked Questions About Immunizations
(For kids' & teens' articles, look for the tabs near the bottom of the page. For Spanish, click on the green box on the upper right. Attention teachers:  free lesson plans can be found on the left sidebar.)

- NC Public Health's NC Immunization Requirements (details what immunizations are needed to begin daycare, school, & college plus allowed exemptions. On the left sidebar, learn more about vaccine preventable diseases & which immunizations are recommended vs. required.).

- Centers for Disease Control's Child, Pre-teen & Teen, & Adult Immunization Schedules. These are also available in Spanish (gray box on the upper right). They also offer links to some interesting (& often free) apps.


Did you know Granville Vance Public Health offers both child & adult immunizations? Some of our programs operate on a sliding fee scale. We also accept many health insurance plans. No patient will be denied services based solely on their ability to pay. Call today with questions or for an appointment!

Coping with Cravings

Aah, we've all been there! Craving something salty... or something sweet. Maybe, it's something comforting from your childhood. Or, a reward for a hard workout or a rough day.

There are different theories as to why we have cravings.
- WebMD discusses research that found Junk Food Cravings Linked to Brain Lapse. The good news:  adequate physical activity, quality sleep, & limiting alcohol can help lessen them.
- In our modern industrialized world, cravings don't necessarily mean our body is missing nutrients. However, there are exceptions (e.g., an extremely restrictive diet; pica; etc.)
- Some people eat as a comfort or coping mechanism. The good news:  identifying this pattern (& using some of the tips below) can help you break it.

Tips:
- WebMD's Food Cravings That Wreck Your Diet (plus healthier alternatives)

- Huffington Post's 5 Creative Ways to Cope With Food Cravings
- Reader's Digest's 10 Ways to Control Your Cravings
- Greatist's How to Stop Any Craving Right When it Starts

Remember, tips are like tools in a toolbox. Every tool isn't appropriate for every job. Try different tips out & see which work for you. Sometimes, it may even be situation dependent. As with any new skill or habit, practice & patience are crucial.

What's the Difference Between a Portion & a Serving?

Last month's nutrition label post started a conversation about serving size vs. portion size. Here are the definitions, courtesy of NHLBI's We Can! program:
- portion:  how much you choose to eat.
- serving:  a measured amount of food or drink.

For example, many people drink a 20 ounce bottle of soda in one sitting (a portion). The company considers a serving size as 8 ounces (1 bottle = 2.5 servings). Current labels show nutrition info (calories, sugar, etc.) based on the company selected serving size. Newer labels will be more likely to reflect what an average person would consume (portion size). 

If you haven't already, click on the above link for their tips, family-friendly recipes, etc.!

Learn more with:
- WebMD's Portion Size & Weight Loss. If you prefer pictures, try their Portion Size Plate.
- Cooking Light's 10 Top Secrets to Portion Control
- Centers for Disease Control's How to Avoid Portion Control Pitfalls...

Not a fan of strict attention to portion size? Go, Slow, Whoa!... may be for you (or your family). This link is from KidsHealth. However, a printable, picture, & Spanish version are also available through We Can!

Summer Dining

Oh, it's been hot & humid lately... Even though I'd rather cook at home, the last thing I want to do is heat the house by using the oven. Summer eating doesn't have to be hard, expensive, or even particularly time consuming!

Check out these for some inspiration:
- Cooking Light's 5-Ingredient Salads (one of many 5-Ingredient meal topics)
- Eating Well's Quick Summer Dinners
- Food Network's Fresh Healthy Grilling & Summer Recipes
- Health.com's 7 Deliciously Frugal Feasts 
- Better Homes & Garden's Healthy 5-Ingredient Dinner Recipes
- Greatist's 52 Healthy Meals in 12 Minutes or Less