Healthy Living

The recent removal of Zicam and Hydroxycut products from the market highlights an important aspect of herbal medications: sometimes you don’t know what you are paying for.

Zicam was a popular zinc-based flu remedy that was taken off the market due to many reports of users losing their sense of smell, sometimes permanently.

Hydorxycut weight loss products have been linked to serious liver damage, and were removed from store shelves in May.

There are a multitude of valuable, safe, and effective nutritional and herbal supplements that can be used to improve your health. Unfortunately there is also a large amount of potentially harmful products as well – products that are harmful to your wallet as well as your health.

FDA-regulated medications must prove both safety and efficacy before they are marketed. Although not everything is known about a medication when it does reach the open market, rigorous testing and reporting of the medications’ risks and benefits allow you and your doctor to make informed decisions about what treatments you should use.

In contrast, companies that manufacture and sell herbal and nutritional supplements have very little regulation. They do not have to prove to any regulatory body that these products are safe or that they are effective.

Many reputable companies will perform their own in-house testing to ensure quality, but not all. And most companies do not conduct the type of safety studies demanded by the FDA for medications. Without such rigorous testing, dangerous side effects like those mentioned above can go unknown for years.

The FDA along with Federal Trade Commission have also taken serious action recently against a number of fraudulent internet sites selling Swine Flu remedies.

The manufacturing freedom mentioned above can lead to a lot of old-fashioned “snake oil”-like products.

Unscrupulous businesses tried to capitalize on the nation’s fear and make a quick buck by promoting products as treating or preventing the Swine Flu.

Just like days of old, slick salesmen use all sorts of gimmicks to try and get you to buy their often useless and occasionally dangerous products. Many of these dealers will use endorsements from phony doctors and unscientific studies to try to convince you of their value. Not all of it is on the internet though; some companies use very well produced, high-dollar radio and television infomercials to advertise their products as well.

How can you protect yourself and your family from potentially unsafe products?
* Stay informed and research as much as you can about the products you buy.
* Only buy from reputable manufacturers that have been in business for many years.
* Do not listen to internet or television commercial doctors that are often little more than practiced salesman. Instead, talk to your own doctor or pharmacist about products you are considering and gather objective advice.
* Always inform your healthcare providers about the nutritional and herbal products you do take and stay on the lookout for any safety alerts from the FDA.

Michael Smith is a pharmacist and Clinical Coordinator in the Department of Pharmacy Services at The William W. Backus Hospital. This column should not replace advice or instruction from your personal physician. If you want to comment on this column or others, go to the Healthy Living blog at backushospital.org or E-mail Smith and all of the Healthy Living columnists at healthyliving@wwbh.org.

The weather has been downright dreadful this spring – if you have gotten much gardening done, it was likely in between raindrops and with a sweatshirt on.

But weather forecasters say it is only a matter of time before the cool, rainy pattern breaks down in favor of warmer and drier conditions.

Many of us will have a lot of yard work and gardening to do when the sunny weather finally arrives.

Before you start this physical activity, be sure to know more than just what flowers look good where - gardening has safety precautions you should be aware of:

* Stretching major muscle groups before and after spending many hours in the yard is beneficial to preventing injury and tight muscles.
* Having the proper tools for digging, planting, and moving rocks is important for successful gardening and good health. Ones with ergonomically-sound handles are important to preventing hand injuries and forearm muscle fatigue.
* Consider wearing safety goggles to protect the eyes when mowing or using a weed-wacker.
* Using proper body mechanics, lifting with your legs, squatting to weed or plant, and not bending over at the waist are essential practices for preventing a back injuries.
* Breaking up the tasks makes gardening safer. Don’t spend the entire day in one position, like kneeling to weed. By varying the tasks or doing different activities that require different body positions – such as reaching up to prune a bush, standing to dig a hole, kneeling to plant a flower, or squatting to move a rock - you can enjoy gardening longer with less risk of injuries.
* If you can’t vary the task, take breaks often and do something different. The garden will still be there when you’re ready to return to it.
* Protection from the sun is important. Wear proper clothing or sunscreen and drink plenty of fluids. Be aware of signs of heat-related illnesses, like fatigue, dizziness, headache, nausea, confusion and a high body temperature.
* Gloves can protect your hands from cuts, insect bites, and chemicals used in the garden. Use insect repellent and inspect your skin after spending time in the yard to remove any ticks or properly care for any open wounds.
* Following equipment’s safety instructions and maintaining tools properly is safe and makes them more effective.

Gardening can be a great exercise involving endurance, strength, flexibility, and balance. Enjoy it, but be careful.

Geoffrey Fabry is a physical therapist for The William W. Backus Hospital’s Rehabilitation Services Department. This column should not replace advice or instruction from your personal physician. Email Fabry and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

The beginning of summer and the picnic/grilling season is upon us. The warm weather offers lots of opportunities for outdoor fun for families and friends, but these events also present opportunities for foodborne bacteria to thrive.

Nothing ruins a vacation or weekend at the beach more than a case of salmonella. To protect your family and friends, safe food handling is a must when eating and cooking outdoors.

Keep your food safe from the beginning and for most of us that starts at the grocery store. When shopping, buy the cold foods like meat, poultry or seafood last, right before checkout.

Separate it in the cart from the produce to avoid the juices from dripping on the lettuce, thus preventing cross contamination. When possible put the meat/seafood/poultry into plastic bags. Don’t make any side trips on the way home and it’s a good idea to keep a cooler in the car for perishables, especially when it’s over 90 degrees Fahrenheit. Once home, put the perishables in the fridge immediately. Freeze poultry and ground beef if it’s not to be used in 1-2 days.

You’re headed to the park or beach for that picnic and how you transport your food is critical in preventing illness. With this in mind, wash your cooler first with a bleach/water combination or an anti-bacterial cleanser.

Keep cold foods cold. Cold foods should be stored at 40 degrees Fahrenheit or below to prevent bacterial growth. Consider transporting the meat while still frozen so that it stays colder longer.

Transport beverages separately from the perishable foods. That way, as picnickers open and reopen the beverage cooler to replenish drinks, the perishable foods won’t be exposed to the warmer air temperature.

Keep coolers closed. Limit the number of times the cooler is opened as much as possible (always a challenge when kids are around!).

Don’t cross contaminate. Keep the raw meats securely wrapped and if possible separate from the prepared/cooked foods, fruits and vegetables.

Clean your produce. Rinse fresh fruits and vegetables before packing - including those with skins and rinds (ie. watermelon and oranges).

Safe cooking/grilling begins with clean hands and a clean working surface. If running water is not available simply use a water jug and soap. Consider anti-bacterial hand wipes or liquid hand sanitizer as an alternative (something every mom has in her purse, diaper bag or car).

When preparing your meats for grilling start with the following basics:

Marinate safely. Marinate foods in the fridge, not counter or outdoors. If you plan to use the marinade as a sauce, reserve a portion before the meat has been added. Never reuse marinade.

Cook immediately after ‘partial cooking’.

Cook food thoroughly. A food thermometer is recommended to ensure doneness. Guidelines are available online for everything from steak to seafood.

Keep “ready” food hot. Grilled food can be kept hot until served by moving it to the side of the grill rack, just way from the coals or if at home, put it into a covered dish in the oven and set the oven temperature to 175 degrees Fahrenheit to stay warm until serving time.

Don’t reuse platters or utensils. Reusing platters or utensils that previously held raw meat allows bacteria from the raw food to spread to the cooked food. Instead have a clean platter and utensils ready.

When it comes time to serve the food, keeping it at proper temperatures – indoor and out - is critical to prevent foodborne bacteria. The key is to never let your food remain in the danger zone – between 40 degrees Fahrenheit and 140 degrees Fahrenheit for more than 2 hours, or 1 hour if outdoor temperatures are above 90 degrees Fahrenheit.

Any foods left out for more than 2 hours should be tossed, 1 hour if the outside temperature is 90 degrees Fahrenheit or more.

As always, when in doubt, throw it out!

Wendy Kane is a registered dietitian and certified diabetes educator in the Backus Hospital Diabetes Management Center. This advice should not replace the advice from your physician. E-mail Ms. Kane and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

Over the course of time, medical science has focused on the role of blood and blood products in treating diseases. Blood letting and leeching were used to remove toxins, while transfusions have saved countless lives.

The latest chapter in this saga is currently being written in the field of sports medicine. Platelet Rich Plasma (PRP) is an effort to harness the anti-inflammatory factors in human blood and inject them into an area of injury.

Plasma is the liquid component of blood containing red and white blood cells and platelets. It is within the platelets that clotting and growth factors exist.

PRP therapy involves removing a small amount of a patient’s own blood and filtering it to form plasma with a high concentration of platelets and subsequently the factors necessary to accelerate healing. This new solution can be injected directly into a chronically inflamed region that has not healed naturally.

Typical injuries that can be successfully treated with PRP include those that involve tendons and ligaments. The human body launches an immediate response after injury that is noted by swelling and redness. Sometimes the injury becomes persistent (chronic) as in tennis elbow and plantar fasciitis. Repetitive use injuries typically seen in baseball pitchers fit into this category. PRP jump-starts the healing mechanism in these situations.

The true test of any new treatment is based on success in clinical trials. Ideally, large numbers of patients are entered into a study and some are randomly selected to receive actual therapy such as PRP and others receive a placebo. The participants and treating physicians are not told which treatment has been used.

These studies are ongoing for PRP but initial reports indicate this may be an exciting new treatment that will help many patients while continuing a long and ancient tradition of using blood for curative purposes.

When managing your diabetes, you may think the only thing you need to do is watch what you eat.

But knowing what your blood sugar level is also is important. In order to keep track of these levels, it is important to monitor your blood sugar using a blood glucose meter.

Learning to use this important tool will help you know the influence of foods, medications and activity on your diabetes. You will also be able to notice any patterns in your blood sugar levels and when you may need to call the doctor for a change in your treatment plan.

Before taking a prescription for a blood sugar meter to the pharmacy, give your insurance company a call and find out if there is a particular brand that will make it more cost efficient for to test on a consistent basis. Some insurance companies have a relationship with a particular medical supplier that will actually make it much cheaper and easier to obtain diabetes supplies.

Once you have your blood sugar equipment in hand, learn how to use the equipment in the proper way. Here are the questions to consider:

1) How do I operate the meter, including calibration, if necessary?
2) How do I obtain an adequate blood sample?
3) What are all of the supplies used for that I have obtained with the meter?
4) How do I care and store the device and the supplies?
5) How do I properly dispose of the lancets?
6) Where do I document the results of the readings that I obtain?
7) What do the results that I receive from the meter mean?
8) When do I need to call the doctor?

There are several resources that can help answer these questions:
- The pharmacist
- A diabetes educator
- The nurse at your doctor’s office
- The company that made the meter. Every meter has an “800” number on the back.

Using a blood sugar meter to test your blood sugar on a consistent basis can give you piece of mind. The more that you know about your diabetes and what can change your blood sugar levels, the better you can take care of yourself and those around you.

Jane A. O’Friel is a nurse and certified diabetes educator who is the Diabetes Education Coordinator at the Backus Diabetes Management Center in Norwich. This advice should not replace the advice from your physician. Email Ms. O’Friel and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

It’s one of the most common and irritating maladies that come along with the warm weather – poison ivy.

Each year, as soon as the weather warms and people begin spending more time outside, this nuisance rears its ugly head in my pediatric practice and across the country.

About 25 to 40 million people in the United States need medical treatment for poison ivy every year.

A person can get poison ivy either by direct contact or indirect contact such as pets, garden tools or when the plant is burned.

After contact, about 50% of people develop symptoms anywhere from four hours to four days later. The most common symptoms are intense itching, swelling, redness and blisters.

Left untreated, most people get better over the course of one to three weeks. But some severe lesions can become infected and cause more serious complications.

Treatments include adding oatmeal to the bath, applying cool compression and sometimes calamine lotion. These measures certainly help in alleviating some discomfort. A soap mixture called Zanfel may help relieve some symptoms.

Over the counter antihistamines like Benadryl or Claritin may help with the itching. Topical corticosteroids may work if used in the first few days. Most people will need a stronger cream than the cortisone cream available over the counter. When there are many lesions or the face or genitals are involved, oral corticosteroids are useful in relieving the symptoms. Do not use neomycin or bacitracin creams or ointments as these may make the rash worse.

The best way to prevent poison ivy is to identify and avoid the plants that cause it. These plants can cause symptoms year round, and even years after the plant dies.

“Leaves of three, let them be” is a phrase used to help identify plants that cause poison ivy. Generally poison ivy and poison oak have three leaves with flowering branches positioned on a single stem. Poison sumac has five, seven, or more leaves that angle upward toward the top of the stem. Some leaves may have black dots on them.

Other prevention techniques include wearing protective clothing and vinyl gloves while working on your yard or gardening; washing with mild soap and water after exposure (do not scrub); using creams such as Ivy Block, which might help people who are frequently exposed to poison ivy; and avoid burning poisonous plants as particles in the smoke can cause the dreaded poison ivy rash.

Ravi Prakash, MD, is a pediatrician on the Backus Hospital Medical Staff with a private pediatric office in Norwich. This column should not replace advice or instruction from your personal physician. E-mail Dr. Prakash and all of the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at www.healthydocs.blogspot.com.

If you are like many Americans, you are on a weight management diet and chances are it is some kind of low carb, eating plan for your blood type, or detoxify diet – basically senseless elimination or fad diets.

We cannot ignore the fact that more and more people are becoming overweight or obese. By not maintaining a healthy weight, there is an increased risk for many ailments such as heart disease, diabetes and cancer.

Why is this problem with obesity or being overweight happening? Americans are eating about 300-500 calories extra per day than we did 20 years ago as well as moving less. So if you are looking to shed some of those extra pounds, how should we approach doing so?

Reading the newspaper, watching television or even attending local community events, it is hard to judge whether nutrition advice is sound. Often you only receive a tiny fraction of the underlying research, if there is even valid research. Do the results of these fad diets promise sound too good to be true?

A fad diet is a diet that guarantees quick weight loss that does not last over the long run. Weight loss can usually be attributed to fluid loss and comes right back as soon as the diet is stopped. Often, these diets advise people to avoid specific foods or replace meals with supplements, characterize some foods as “bad,” don’t focus on lifestyle changes, and claim they are the best new diets.

But these diets may be lacking in many essential nutrients that the body needs to maintain health. In the end, the diet may do more harm than good. Many fad diet books lack sound research to support their claims, and the proponents of these books generally nave no nutrition expertise. Generally the primary reasons for fad diets are to sell a product.

So why do some people swear by a particular fad diet and actually shed a few pounds temporarily? The key word here is temporarily.

Fad diets work to restrict caloric intake therefore when less is eaten, weight loss occurs.

Then where should we turn? The answer is to go back to the simple concept that has withstood the test of time. In order to maintain a healthy weight over the long term, you should decrease total calorie consumption, increase the calories you burn through physical activity and adopt a balanced eating plan based on the Food Guide Pyramid by eating adequate amounts of whole grains, fruits and vegetables, lean protein and low fat dairy. Easier said than done.

However, by choosing one or two diet and activity goals to incorporate into your lifestyle to start -- small steps in the right direction -- long term weight management goals can be achieved.

When seeking or reading about nutrition advice, you can trust the information if presented by a registered dietitian, the Food Guide Pyramid, US Dietary Guidelines or if the weight management information recommends variety, moderation and exercise.

A recent book review in Today’s Dietitian magazine reviewed two books that were suggested for use: "Move It. Lost It. Live Healthy. The Simple Truth About Achieving & Maintaining a Healthy Body Weight" and "The Daily Fix: Your Guide to Healthy Habits for Good Nutrition."

Both books were written or co-written by a dietitian and offered sensible, science-based recommendations for healthy weight and eating habits.

If you like snack chips, have a few, not the entire bag, have them once in a while, not every day. It is the limitations with food choices with fad diets that is unrealistic, and in the end makes eating less enjoyable.

Sarah Hospod is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital in Norwich. This column should not replace advice or instruction from your personal physician. E-mail Hospod and all of the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at www.healthydocs.blogspot.com.

Do you ever feel like you’ve got a “mini-me” following your every move?

Perhaps your daughter wants to put lipstick on like mommy or your son wants to wear a tool belt like daddy. Parents are the most important influence in children’s lives.
Our children look to us to learn proper behaviors. Just as children pick up positive habits – saying please or thank you – they can also pick up attitudes about food.

As role models, parents need to be aware of their own behaviors so that their children acquire healthy attitudes toward eating. Ask yourself the following questions:

• Do you snack all day long?
• Do you eat in front of the TV?
• Do you eat whenever you are stressed or bored?
• Do you eat dessert at every meal?
• Do you skip breakfast?
• Do you have soda rather than milk at your meals?
• Do you diet all the time and have a fear of food?
• Do you make negative comments about your body?

If you’ve answered “yes” to more than a few of these questions, you are likely sending unhealthy messages to your children.

Establishing healthy habits can be very difficult for children who received mixed messages. Healthy eating won’t be seen as important if it’s not something mom and dad are doing. For example, research has shown that young girls are more likely to drink milk if their moms drink milk.

The following list offers tips for a healthy home that will foster healthier eating and activity habits for you and your children:

• Have nutritious foods available. Eat and prepare foods with the kids.
• Allow treats in moderation.
• Limit screen time with the TV, computers and video games to two hours or less per day.
• Be active for an hour or more each day.
• The whole family is in this together; don’t single out any one person.
• Be lenient and complimentary. A 2006 study conducted my Boston University’s School of Medicine found that the children of overly strict parents are five times more likely to be overweight.
• Expose, don’t coerce. Children avoid unfamiliar foods, not just healthy ones. Keep putting the asparagus on the plate, and don’t get angry if it goes untouched for two months. Eventually children may take a nibble on their own terms.
• Don’t demonize foods. Don’t necessarily talk about healthy foods, just provide them. Kids learn by watching you, not from lectures on saturated fats.
• Don’t talk diets. It may seem harmless to say you “need to cut down on candy to get back in shape,” but it introduces the defeating notion of “going on a diet.” Eating well and making healthy lifestyle choices need to be viewed as life long goals, not temporary solutions.

While it’s unrealistic to expect any parent to be a perfect role model, trying your best to demonstrate healthy lifestyle habits will positively impact your child.

Actions speak louder than words -- so practice what you preach. Hopefully the “mini me” that idolizes you will pick up on these healthy habits:

• Never skip meals.
• Take moderate portions.
• Try new foods – offer, but don’t force your child to try them.
• Turn off the TV when eating.
• Limit junk food in the house.
• Drink water or low-fat milk instead of soda.
• Learn new strategies to handle stress that don’t include eating.
• Eat fruit for dessert.
• Include vegetables and fruits with meals and snacks.

Wendy Kane is a registered dietitian and certified diabetes educator in the Backus Hospital Diabetes Management Center. This advice should not replace the advice from your physician. E-mail Ms. Kane and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

Spring is here and with it comes a flurry of itchy eyes, runny noses and tons of ads on TV about allergies. You have cold symptoms and you don’t know whether what you have is common cold or spring allergy, commonly known as Hay Fever (allergic rhinitis).

Allergic rhinitis happens when you breathe something you are allergic to, and the inside of your nose becomes inflamed or swollen, causing excess mucus and congestion. Allergic rhinitis affects 40 million people in the United States.

When is it allergies and not a cold?

Signs of allergic rhinitis are similar to signs of a common cold. But, unlike common cold symptoms, allergic rhinitis can last for more than 8-10 days. Common symptoms are:
• A runny nose to start with which usually ends up being stuffy later.
• Sneezing, usually multiple times
• Itchy nose, itchy eyes and/or watery eyes
• Children who have allergic rhinitis might have dark circles under their eyes(from excessive rubbing), or use the palm of their hand to push their nose up as they try to stop the itching (called the “allergic salute”)
• Coughing and/or sore throat cause by mucus running down the back of your throat.

A common cold usually lasts 3-5 days and may be associated with fever, aches and pains. Itchy nose or eyes is not a symptom of common cold at all.

What causes allergic rhinitis?

Allergic rhinitis is caused by things that trigger allergies, called allergens. These allergens can be found both indoors and outdoors. Common outdoor allergens are mold or trees, grass and weed pollens. Allergic rhinitis caused by these is usually referred as “hay fever”.

Allergic rhinitis may also be caused by allergens that are in your house, such as animal dander, indoor mold, or the droppings of cockroaches or house dust mites.

• If you have symptoms in spring, you are probably allergic to tree pollens.
• If you have symptoms in the summer, you are probably allergic to grass and weed pollens.
• If you have symptoms in late summer and fall, you probably are allergic to ragweed.
• Dust mites, molds and animal dander cause symptoms all year round.

What are the treatment options?

There are a number of over-the-counter medications, called antihistamines, that are available. Most people are aware of Benadryl, which tends to cause drowsiness and is not preferred if you work with machinery or driving. Many of the newer medications do not have this problem, for instance Zyrtec or Claritin (or any equivalent store brand).

Nose sprays and antihistamines that your doctor prescribes are more helpful in controlling symptoms. Nose sprays can act as preventive medications if started early in the season before the symptoms start. There are other medications available to help prevent or minimize symptoms. Talk to your doctor for more details. If you are one of those who suffer throughout the season or all year, a visit to an allergist may be a good idea.

Ravi Prakash, MD, is a pediatrician on the Backus Hospital Medical Staff with a private practice in Norwich. This column should not replace advice or instruction from your personal physician. E-mail Dr. Prakash and all of the Healthy Living columnists at healthyliving@wwbh.org, or comment on their blog at healthydocs.blogspot.com.

When at the grocery store, keeping your heart and cardiovascular system healthy can be as simple as shopping the food pyramid.

Grains: 5-8 servings of grains per day. This food group plays an important role in providing essential B vitamins, fiber and phytonutrients. The recommendation for fiber is 25-30 grams per day, and grains can go a long way to meeting that goal.

When shopping look for the following foods:
Whole grain cereals which provide 6 or more grams of fiber per serving.
- 100% whole wheat bread, English muffins and pasta.
- Oatmeal, oat bran, whole grain tortillas and brown rice.
- Quinoa, whole wheat cous cous, Kashi whole grain pilaf.

Fruits: 4-5 servings per day. Choose a variety of fresh, canned or frozen, preferably without sugar or syrup, from this group:
- Incorporate fruit in as snacks, in sandwiches and on salads.
- Consider adding fruit to cereals, both hot and cold.
- Try a smoothie with fresh or frozen fruit added.

Vegetables: 4-5 (1⁄2 cup) portions per day. Again, choose from a variety of fresh, frozen or canned. Look for lower sodium options and avoid butter and cream sauces. Boost your vegetable intake by eating a daily salad; adding sliced tomatoes, peppers or spinach to sandwiches; choosing vegetable soups and pasta primavera; and don’t forget raw veggies for snacks.

Some simple and easy options include:
- Melissa’s peeled and steamed ready to eat baby beets.
- Simply Potatoes mashed sweet potatoes.
- Melissa’s steamed and ready to eat lentils.
- Steam-in-a-bag frozen vegetables.
- Frozen edamame.

Fats: Keep fat choices heart healthy by choosing oils instead of solid fats. Fat that is liquid at room temperature is primarily unsaturated, both mono and polyunsaturated. Examples include: Olive oil, Canola oil, safflower oil, peanut oil, sesame oil, flaxseed oil, and walnut oil to name a few. Choose:
- Trans-free margarine.
- Fish oil supplements or fish 3 times per week (salmon for example).
- Olive or canola-based cooking sprays.
- Eggs, 2-3 per week.
- Low-fat dairy (skim or fat free yogurt).
- Low-fat cheese, sour cream, mayonnaise or salad dressings.

Dairy: These products can be a significant source of saturated fats: Choose low or fat free dairy foods to promote a healthy heart, including:
- Skim milk (try Hood Simply Smart).
- Low fat cheese and fat free yogurt.
- Consider Greek yogurt, which is an excellent source of protein and low in carbohydrates.
- Light or low-fat ice cream once or twice a week.
- Fat-free half and half.

Meats: Go for the leaner cuts, including:
- Chicken or turkey without skin, 3-4 times per week.
- Fish 2-3 times per week (consider canned salmon vs. tuna)
- Pork or beef 1-2 times per week.
- Consider turkey or chicken sausage.
- Ground turkey breast.
- 93% or leaner ground beef.
- No more than three eggs per week.
-1-2 tablespoons of nuts per day.

You might also consider going vegetarian 1-2 times per week. In addition to reducing the fat in your meal it can also save you money at the grocery store.

Wendy Kane is a registered dietitian and certified diabetes educator in the Backus Hospital Diabetes Management Center. This advice should not replace the advice from your physician. Email Ms. Kane and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

The word Autism is something parents with young children dread, especially with recent publicity surrounding the disorder. April is Autism Awareness Month, a good time to learn more about this fairly common condition.

During my daily practice, I come across parents concerned about autism and second guessing the benefits of immunization, thereby exposing their children to many preventable diseases. There have been many controversies and debates about childhood immunizations as the cause, but to date there is no documented evidence that this is true.

Autism is one type of what we call Autism spectrum disorders (ASD’s), which are a group of developmental disabilities caused by a problem with the brain. These disorders affect a child's behavior, social, and communication skills.

Approximately 1 in 150 children are diagnosed with an ASD. ASD’s are lifelong conditions with no known cure. However, children with ASD can progress developmentally and learn new skills. Some children may improve so much that they no longer meet the criteria for ASD, although milder symptoms may often persist.

The scientific community strongly believes in the importance of early and continuous surveillance and screening for ASD to ensure that children are identified and receive access to services as early as possible. The sooner autism is identified, the sooner an intervention program can start.

What are some of the signs of ASD? They can include:

- Having trouble relating to others or not having interest in other people at all.
- Avoiding eye contact
- Lack of emotions or affection towards parents or other siblings
- Repeating actions over and over again. Some may have a routine, which when disturbed may throw a tantrum.
- Having trouble with expressing their needs in words
- Losing skills they once had (for instance, stop saying words they were using).

If you think your child has ASD, talk with your child’s doctor. A pediatrician will review the developmental milestones and after a thorough examination should be able to provide an appropriate course of action. In most situations, the pediatrician would refer you to see a developmental pediatrician or a children’s hospital with a team dedicated to children with developmental disorders.

The cause of ASD’s remains unknown, and there is no cure. Evidence- based treatment for ASD’s is intensive, structured teaching of skills -- often called behavioral intervention. This usually involves a team approach including specialists from many fields, including a developmental pediatrician, speech therapist, occupational therapist, etc…

There are specialized educational centers for children with profound problems. Others can be mainstreamed with extra help. It is very important to begin this intervention as early as possible in order to help your child reach his or her full potential. Acting early can make a real difference.

Ravi Prakash, MD, is a pediatrician on the Backus Hospital Medical Staff with a private practice in Norwich. This column should not replace advice or instruction from your personal physician. E-mail Dr. Prakash and all of the Healthy Living columnists at healthyliving@wwbh.org, or comment on their blog at www.healthydocs.blogspot.com.

Although you wouldn’t know it by the current weather, temperatures are predicted to rise close to 80 degrees by week’s end.

Summer fun can’t be far behind, so it’s important that families take safety precautions to avoid the bumps, bruises and ailments that typically accompany the warmer weather.

One way to do this is to attend Backus Hospital’s Safety Camp, to be held Saturday, May 16, 10 a.m. to 1 p.m. in the Backus Hospital Parking lot. Children and parents can learn more about summer safety through games and activities. They will also receive free bicycle helmets that are properly fitted by experts, 911 training, fire safety training, learn about water safety and have the chance to climb aboard LIFE STAR helicopter and numerous fire apparatus. Free food and giveaways will also be available.

If you aren’t able to attend this fun-filled event, here are some warm weather safety tips that will help you as the sun gets stronger and the bugs more prevalent:

Fun in the sun

Sun burn is one of the common problems. Following a few general rules will help prevent some of the nasty sun burns I have seen in my office:

* Avoid exposure to sun and dress infants younger than six months with long pants and long sleeve shirts, cotton of course.
* Keep infants in shade at all times possible and avoid using sun screen. For infants older than six months and young children, use of sunscreen with a minimum Sun Protection Factor (SPF) 15.
* Apply sun screen 30 minutes before going out if possible. Perhaps apply sunscreen before you start your trip to the beach rather than apply just before getting in the water. Remember to apply every two hours while you stay out especially after swimming.
* Be sure to apply enough sunscreen - about one ounce for a young adult.
* Stay in the shade whenever possible, and limit sun exposure during the peak intensity hours - between 10 a.m. and 4 p.m., and do not forget sun glasses.

Keep the bugs out

Another common problem is insect bites, including tick bites. Here are some tips to avoid them:

* Avoid areas where insects nest or congregate, such as stagnant pools of water, uncovered foods and gardens where flowers are in full bloom.
* Avoid using scented soaps, perfumes or hair sprays on your child or yourself.
* Don’t where bright colors, which can attract insects.
* Don’t use a combination sunscreen/insect repellent products, because sun screen needs to be reapplied every two hours, and bug spray should not be reapplied. Choose sprays containing DEET, as it is one of the most effective insect repellent against mosquitoes and ticks. Please note DEET should not be used on children younger than 2 months of age.
* If you are bitten by a tick or bee, gently scrape the tick or the stinger with a credit card or similar object. Start from where the tick buried its head towards the body and not the other way, if you want remove the tick in its entirety. Deer ticks are small and only one in three tick bites are at risk of developing Lyme disease. Always check your children for ticks after you have visited parks or wooded areas.

Ravi Prakash, MD, is a pediatrician on The William Backus Hospital Medical Staff with a private office in Norwich. This column should not replace advice or instruction from your personal physician. E-mail Dr. Prakash and all of the Healthy Living columnists at healthyliving@wwbh.org, or comment on their blog at healthydocs.blogspot.com.

Grocery shopping is often a task on that lengthy list of errands each week. Stop approaching it as a task and embrace it as an opportunity – and don’t forget the “P’s” (or peas).

You can do this by keeping it in perspective. Perspective is the first “P” to remember when you are dashing out the door on your way to the grocery store, and once you are there the other P’s will fall into place. Your grocery cart will appreciate a wellness tune-up – and so will your family.

Perspective: If you are looking to make changes in the way you eat, start by making changes in the way you think. If you are overwhelmed by all that you would like to change in your meal pattern, start with just one.

If, for example, you’d like to eat more vegetables every day, be specific and set a goal of eating a set amount at lunch every day.

Once you have made veggies a part of you lunch routine every day, then move on to dinner meals. This is the place to pack in the remainder of the vegetable servings you need. Once you get there, you can even sneak in extra veggies as snacks.

Plan your purchases: This two-step process takes place before you even set foot in the grocery store. First plan your meals and second create a shopping list. Planning is key when making healthy changes. Planning saves time, money (cuts down impulse buying) and mental energy later on when you are asking yourself: “What’s for dinner?”

If you need a little help, check out www.fruitsandveggiesmorematters.org. But the simplest method yet is a pencil and paper. Back to our veggie example above: This week add many different veggies to your list. Think ahead of which you’ll incorporate at lunch and which at dinner.

Perimeter is the place to be: The outer edge of the grocery store provides most of the raw materials you’ll need.

Strategic forays into the middle aisles will be required to snag whole grain (breads, rice, and cereals), beans and pantry essentials.

But be sure that take a quick detour around the many traps that may be lurking near the heavily processed and nutritionally void foods.

If a package is smiling back at you – (that cheery cartoon character on that box of “Super Sugar Swindlers”) then pick up the pace and keep moving.

Produce: In order to produce results on your way to wellness you need produce: vegetables and fruits. Consider aiming for a minimum of 5-6 cups of vegetables and fruit daily. This is achievable by including a variety of servings at meals and making these smart choices for snacking. Vary your choices to reel in a rainbow of colors. Choose whole foods over juices.

Place trust in the facts panel and ingredient list: Avoid spending too much time reading commentary on the front of a food package. A fair portion of what you read in the front of a package may be a gimmick to lure you in.

To be a savvy shopper you need to look at the whole picture. Turn the item over and scan the ingredient list. Items are listed in order of appearance (descending order).

Here are a few more “P’s” to keep in mind.

Pick: whole grains (like whole wheat, whole oats, and brown rice) and items with the shortest list of ingredients.

Pass on: hydrogenated oils, sodium nitrate, added sugars (beware of all its forms) and artificial colorings.

Your next tool will be the Nutrition Facts panel. For the ins and outs on label reading download a copy of the FDA’s label reading guide at http://www.cfsan.fda.gov/~acrobat/nutfacts.pdf

Pick a new food: This is where creativity captures your imagination and peaks your curiosity. Choose something out of your comfort zone. Pomegranate, parsnips, pumpkin, peppers, pears, plum or perhaps peas! Peas, humble as they may seem, pack some power. They are members of the legume family and contain some protein along with fiber, folic acid, and vitamins A and C.

One last P: Paper please! Pass on the plastic bags and pick paper or purchase your own reusable grocery satchels.

Now go ahead and shop your way to wellness, and don’t forget your “P’s!”

Renee Frechette is a registered dietitian who serves as the outpatient oncology dietitian in the The William W. Backus Hospital’s Radiation Therapy Center. This column should not replace advice or instruction from your personal physician. E-mail Frechette and all of the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at www.healthydocs.blogspot.com.

It may have happened to you. You are just about to load juice into your grocery cart when the label catches your eye – “contains 7 percent fruit juice.”

Not exactly what you had in mind. This type sugary drink should be avoided at all costs.

Meanwhile, health experts continue to stress that eating more servings of fruits and vegetables is extremely important for good health.

Drinking 100% fruit juice is an easy way to boost your fruit intake. Plus, fruit juices add variety to your diet and taste good, too.

According to the American Dietetic Association and www.eatright.org:

* 100% fruit juices are a valuable source of certain vitamins, minerals and phytonutrients. Research is underway to determine how they actually maintain good health.

* 100% juice can count as a fruit serving. Nutrition recommendations in the 2005 Dietary Guidelines for Americans encourage increased intake of fruits, as well as vegetables, low-fat or fat-free milk and whole grains. Research shows that children who consume 100% juices have overall healthier diets than those who do not consume juices. One-half (4 oz) cup of 100% fruit juice equals 1/2 cup from the fruit group. While most fruit servings should come from whole fruits, a portion of the daily fruit intake can be from 100% fruit juice.

* To determine if a product is 100% juice, the container label must state that it is, usually near the Nutrition Facts panel on the back of the label for individuals above two years of age.

* According to the American Dietetic Association’s Evidence Analysis Library, juice intake is not related to obesity in children unless consumed in unusually large quantities. However, excess calories from any food or beverage can contribute to children and adults becoming overweight. The whole family can enjoy 100% juice as part of a healthy diet.

Despite the benefits of real juice, there are guidelines that should be followed for children. Infants under six months of age should not be given juice at all, and juice should never be fed by bottle to small children.

Additional information is available at www.fruitjuicefacts.org.

Wendy Kane is a registered dietitian and certified diabetes educator in the Backus Hospital Diabetes Management Center. This advice should not replace the advice from your physician. Email Ms. Kane and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at www.healthydocs.blogspot.com.

The ages of 2-5 years old are when food habits and taste preferences are established. That’s why a new food pyramid designed specifically for preschool children is so important.

MyPyramid for Preschoolers is intended to help parents make better food choices for children.

These choices are more important than ever, especially when you consider that nearly 15 percent of preschoolers in this country are overweight.

By accessing www.mypyramid.gov parents can find real-life strategies for introducing new foods, encouraging children to eat a variety of vegetables and talking to kids about food.

A section titled “phrases that help and hinder,” teaches parents to reframe food discussions to be more positive.

Unknowingly, many parents may be doing more harm than good when they coerce their kids into eating certain foods or using food as a reward.

The benefits of eating together as a family are a major focus of the new pyramid as well.

Ideas are offered to make family mealtime more enjoyable and less stressful, including recipes for quick, nutritious and economical meals and snacks.

Other features of the MyPyramid for Preschoolers website include customized eating plans, growth charts, advice on developing healthy eating habits, physical activity and food safety.

The new food pyramid and its website offer much more than calorie-counting charts. They offer sound advice that could last a lifetime.

Wendy Kane is a registered dietitian and certified diabetes educator in the Backus Hospital Diabetes Management Center. This advice should not replace the advice from your physician. Email Ms. Kane and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at www.healthydocs.blogspot.com.

When you are told that you need surgery, regardless of how minor it may be, you cannot help but feel some anxiety.

But when that anxiety becomes overwhelming, it may be doing more harm than you realize.

When we are stressed our body reacts with what is called the “the fight or flight response” -- in other words, acting as fast and strong as possible to get out of a bad situation. During this response systems that are not needed are pushed to the back burner -- like our digestive and immune systems.

Years ago a group of medical students were studied while undergoing stressful exams.

It was found that the students' T cells, a vital part of our immune system, were decreased in response to the stress.

These same students were shown simple relaxation techniques. When used, the techniques actually increased the number of T cells, even when re-exposed to another stressful situation.

Now we can apply this same thought process to the surgical realm. Learning how to engage the relaxation response helps to trigger the healing chemistries the body most needs to support healing.

At the Backus Hospital Center for Healthcare Integration (CHI), this concept is applied through its “Prepare for Surgery, Heal Faster” workshop. The program teaches a four-step process for preparing for surgery.

The steps include:

- Relax to feel peaceful
- Visualize your healing
- Rally a support group.
- The fourth step is provided by the anesthesiologist, who provides healing statements during the surgery, which studies show greatly impacts patients’ recoveries. The need for pain medication is decreased by up to 50%, and you will be enhancing your own immune system to aid in the healing process.

Studies have shown that patients who go though these programs do better before, during and after their procedure. You will also gain valuable tools to help keep you healthy during any future crisis that may come your way. The program is ideally taken 1-3 weeks prior to surgery, although even a few days before is a great benefit.

Cindy Arpin is a registered nurse and Stroke Coordinator at The William W. Backus Hospital. This advice should not replace the advice from your physician. Email Ms. Arpin and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

You may or may not have heard the word Quinoa before, but how much do you really know about this particular food?

Quinoa, pronounced “keen-wa,” is often thought of as a grain—that’s because it is usually served as a side dish or in foods where it could be substituted for rice, risotto, or other starches.

The reality is that Quinoa is actually a seed, and more specifically, a family member of leafy green vegetables. Surprised?

Quinoa was originally produced and cultivated by the Incas, who felt this food was the necessary nutrition of choice for their warriors. However, it wasn’t until the 1980’s that supposedly two Americans began growing it in Colorado, initially trying to capture a concentrated version for research. Since then, Quinoa has become more popular in the United States.

Why should you try this leafy-green food that looks like a grain? Quinoa is packed with many vitamins and minerals (contains 48% of your daily value (DV) of manganese, 22% DV of magnesium, and 21% DV of iron).

In fact, a 1⁄4 cup of Quinoa contains 158 calories, 5g protein, 2.5g fiber, and 30 grams of carbohydrates. It is also rich in 9 amino acids—which is a great option for vegan vegetarians trying to get enough protein in their diet.

Quinoa can be purchased in bulk or individual containers at some local supermarkets and health food stores. Prior to cooking, it is often necessary to rinse or wash the seeds well to remove the residue that lives on the seed.

Quinoa is a low allergy food that can be enjoyed as a breakfast menu item (hot cereal that tastes great with added fruit) or as a side dish with meals. Give it a try for yourself.

Whitney Bundy is a registered dietitian and Director of the Food & Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your personal physician. E-mail Bundy and all of the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at backushospital.org.

March is Deep Vein Thrombosis (DVT) Awareness month. What is DVT?

DVT is a blood clot that commonly forms in the legs and blocks blood flow through the veins. Most people who develop a DVT experience swelling, redness, and discomfort in the affected leg.

When recognized and treated promptly, a DVT is unlikely to lead to serious complications.

However, only about half of people who get a DVT will have symptoms. If unrecognized and untreated, a DVT can lead to the formation of a pulmonary embolism (PE) which is a blood clot in the lungs. This can be deadly.

Together, DVT/PE kills more Americans each year than breast cancer, AIDS and automobile accidents combined.

Prevention is the key. With up to half of all DVT/PE’s being “silent” (no symptoms) with possible lethal consequences, it’s imperative to prevent them from occurring.

The best way to prevent a DVT/PE from occurring is to know your risk factors and speak to your doctor about them.

The majority of DVTs occur either during a hospitalization or within a few weeks after one, therefore discussing this issue with your medical team when you are admitted to the hospital is of great importance.

Do you or family members have a previous history of DVT or thrombosis? Do you smoke or take birth control pills? Will you be undergoing any surgical procedures? Will you be confined to the hospital bed? Do you have heart failure or respiratory failure?
These questions will help your doctor to determine what, if any, preventative measures need to be taken to protect you from developing a DVT/PE.

Patients at a relatively low risk may simply need special anti-embolic stockings or orders to walk around and stay active. Patients with a higher risk will need medications called anticoagulants (coagulation is the process of forming a blood clot).

Today we have numerous anticoagulant drugs available that are very effective at preventing and treating DVT/PE with more available in the near future.

Being discharged from the hospital does not end your risk. Patients with a high risk may need to continue taking anticoagulant drugs for up to a month after leaving the hospital.

Regardless of whether you need medications or not, it is important that once you leave the hospital you do not spend too much time sitting around. Being active is a great way to not only reduce your risk of developing a DVT, but also improve many aspects of your health –and it’s free.

Long car or plane rides should also be postponed shortly after a hospitalization. If a trip cannot be delayed, be sure to speak to your doctor about what you can do to minimize your risk.

DVT Awareness Month may only be in March, but you can protect yourself all year by knowing which risk factors you have and talking about this issue with your doctor. If the doctor does prescribe you anticoagulant medications, make sure to follow the directions exactly. Although they are quite safe when used properly, they can have severe effects when errors occur.

Do not hesitate to speak up if you feel you are at risk or are experiencing any signs and symptoms that concern you. Internet sources such as www.preventdvt.org and www.cdc.gov/Features/Thrombosis are filled with information that will keep you updated about this preventable, yet too often occurring disease.

Michael Smith is a pharmacist and Clinical Coordinator in the Department of Pharmacy Services at The William W. Backus Hospital. This column should not replace advice or instruction from your personal physician. If you want to comment on this column or others, go to the Healthy Living blog at backushospital.org or e-mail Smith and all of the Healthy Living columnists at healthyliving@wwbh.org.

Most parents agree that feeding their family is very important. Between juggling work schedules, soccer practice and homework it can be a real challenge for families to come together at mealtimes, let alone grocery shop and cook the meals.

Parents are also frustrated by the flood of changing nutrition advice, especially when trying to make healthy decisions for their families.

One of the top concerns is that kids are not eating enough fruits and vegetables. Picky eating and eating too much junk food round out the top three overall concerns of mothers, according to a new survey commissioned by Wendys.

What are parents to do? Start with these easy practical tips:

• Make mealtime family time. Try to have at least one meal a day together and turn off the TV. Eating as a family can actually improve your child’s food habits. Kids tend to eat more fruits, veggies and dairy foods at meals shared with parents.

• Be a good role model. Set a good example for your children. How can you expect your child to eat his vegetables if you are not eating yours?

• Serve fruits and vegetables at every meal. Add grated or cut vegetables to entrees, side dishes and soups. Top off cereals with fruits or add frozen fruits to smoothies. Try slicing apples into French fry-size sticks or slicing bananas onto peanut butter and toast.

• Keep it fun. Encourage your kids to help you prepare meals and choose produce when shopping. Make fun shapes with cookie cutters to cut out melons, apples or pears.

• Stash healthy snacks. Keep these snacks in key places at all times -- your purse, the pantry, your car. As you dash out the door, grab a few healthy snacks like crackers and peanut butter, small boxes of raisins, fresh fruit, pretzels, plain popcorn, dry cereal in baggies, bottle water or low fat milk boxes.

• Think creatively to adapt your family’s schedule. Try changing your mealtime so you have at least four family meals per week. Consider packing a picnic for soccer practice and tailgate in the parking lot before it starts. Dust off the slow cooker and plan dinner the night before so it’s ready when the family comes in late after a day of work, school and baseball practice. Have a sandwich and salad night. Sandwiches can be made quickly and the prepared salad bags make salad-making a cinch. Skip the chips and instead slice up apples or add baby carrots for the crunch we often look for when eating a sandwich. Above all, don’t overextend your family’s schedule. Kids (and you) need downtime to relax, do homework and bond as a family.

• Add veggies to your pasta dishes. Everything goes with noodles, so have your kids add their favorite veggies in the cooked pasta.

• Visit your local farmers’ market. When the weather warms, bypass the local supermarket for a trip to a farmers’ market for local and/or organic produce. This makes for a nice family outing, supports the local farmers and teaches your children where foods come from. ( buyctgrown.com )

• Strike while the iron is hot. At my house, when we walk in the door dinner is still 30 minutes from the table (if we’re lucky) and my kids are famished. I put together a plate of cut veggies and fruit with low fat dressing for dipping and arrange it in funny faces. My kids are so hungry they gobble up the fruits and veggies without complaint and love to see the funny faces I create each time.

Resources:
fruitsandveggiesmatter.gov
eatright.org
mom-rd.com

Wendy Kane is a registered dietitian and certified diabetes educator in the Backus Hospital Diabetes Management Center. This advice should not replace the advice from your physician. Email Ms. Kane and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

Use of over-the-counter pain medication is at an all-time high. One look at the headlines and it is little wonder why 36 million Americans reach for a quick fix for their aches and pains daily.

Sixty four percent of Americans feel there is no reason to be concerned when using over the counter medications, according to a study done by the National Consumer’s League. Yet 103,000 people will be hospitalized and 16,500 will die this year in the U.S. from adverse reactions to these very drugs. Clearly there is reason for concern.

By far the biggest culprit is failure to read and follow the label directions. When it comes to medications, the poison is in the dose. Most over-the-counter drugs are safe and work quite well if we follow the directions.

Consumers must also know and understand their own health history and any potential threats a particular drug may pose to them.

For instance, most people know that acetaminophen, the active ingredient in Tylenol, should not be taken by anyone with a history of liver problems. But did you know you should not take Ibuprofen, the active ingredient in Motrin, if you have suffered a stroke or have a history of blood clotting disorders? While we are talking about blood clotting, many people do not realize that the herb Gingko Biloba, promoted in this country as a means for increasing memory, causes thinning of the blood and so should never be mixed with aspirin or prescription blood thinners such as Coumadin.

There is also a wide variety of “combination drugs” targeted at an array of illnesses such as a cold or the flu. It is important to read the label to know what drugs you are ingesting to prevent an overdose. For example, an adult dose of Nyquil taken with two extra strength Tylenols would give you double the adult recommended dose of acetaminophen, and half the total amount allowed in a 24-hour period – all at one time.

Another potential problem with self medication without your doctor’s input is rebound headaches. Over-the-counter pain medications are intended for occasional use for mild to moderate pain.

But when you repeatedly take a pain medication over a prolonged period it can be a problem. The area in your brain that helps regulate the flow of pain messages stops being effective, and you may end up with an even bigger headache than the one you were originally trying to get rid of.

This creates a vicious cycle where you now take more medication, the headache returns even stronger, you repeat the dose, etc…. This situation requires a physician’s help to break the cycle that could have been avoided by simply following the directions.

The moral of the story is: Just because you can obtain a drug without a prescription does not mean that there are not potential serious side effects.

Discuss all medications you plan to take – including over-the-counter or herbal – with your health-care provider. By being informed consumers we can safely, and more effectively, keep our aches and pains in check.

Cindy Arpin, is a registered nurse and Stroke Coordinator at The William W. Backus Hospital. This advice should not replace the advice from your physician. Email Ms. Arpin and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

February is National Heart Month and a good time to address the ambiguity of the poor egg.

Back in the 1970’s and 1980’s eggs were thought of as part of the dietary axis of evil. Recommendations were for no more than two egg yolks per week, because of the high cholesterol level contained within -- 212 mg per large egg.

The American Heart Association advised limiting dietary cholesterol to 200 mg per day (as they still do) as dietary cholesterol was believed to raise blood cholesterol levels, leading to higher risk of heart disease.

Ignored were the positive aspects of the chicken egg. This being the sole source of nutrition for the developing baby chick, the egg is an excellent source of protein -- six grams per large egg -- and a good provider of lutein, vitamin A, Vitamin E and folate. These compounds are mainly found in the egg’s yolk. Lutein is thought to be useful in protecting the eye from damage from UV light.

Studies are also finding that the link between dietary cholesterol and blood cholesterol is weak.

More important is the content of saturated fats in the diet for increasing heart disease risk. Eggs contain about five grams of fat, two grams being saturated fats. Compare this to: three grams of fat and 1.6 grams of saturated fat in two ounces of white meat chicken.

The American Heart Association recommendation for total intake of saturated fat is no more than 7% of total calories or 15 grams if 2,000 calories are consumed per day.

Eggs containing a higher amount of omega-3 fats can be found in the grocery store, providing even less saturated fat, 1.2 grams.

Eggs are a low cost source of protein. Prices range from 18.25 cents per large regular egg to 27 cents per egg for high omega-3 eggs.

When using eggs, take care to cook thoroughly, as there is a potential for salmonella contamination.

Raw egg products, unless pasteurized, should never be given to anyone with a compromised immune system, children or elderly persons. Always wash hands and preparation surfaces after handling eggs to prevent cross contamination with other foods.

Keep in mind that an egg is only as healthy as what you eat with it. Having your egg with whole grain toast and fruit is a better option than combining your egg with biscuits, sausage and cheese. Eggs in moderation can easily be part of a heart healthy nutrition plan.

Mary Beth Dahlstrom Green is a dietitian at The William W. Backus Hospital. This column should not replace advice or instruction from your personal physician. E-mail Green and all of the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.

The concept of global medicine has recently become a popular area of interest for physicians and other health care professionals. It involves international cooperation in an effort to improve world health.

Interestingly, the United States has been a beneficiary of global medicine. American medical schools do not produce sufficient numbers of physicians to meet the health needs of this country. Rural and impoverished regions are where the shortage is most acute.

International medical graduates have been recruited to provide care in underserved areas of our country for decades. Many medical students from around the world, encouraged by organizations like Doctors Without Borders, Partners in Health and The Haitian Health Foundation, are choosing to spend part of their lives in the third world.

Dr. Jeremiah Lowney, a local orthodontist and founder of the Haitian Health Foundation, has been involved in global medicine for 27 years.

“I believe our greatest single impact in Haiti has been improving the maternal mortality rates,” Lowney said.

The Center of Hope, built by the Haitian Health Foundation, provides pre- and post-natal care for Haitian women.

Saint George’s University in the Caribbean has pioneered the field of global medicine for the past 30 years. Students from 140 countries have the opportunity to work together in the schools of Medicine, Veterinary Science and Public Health.

“Our students come from many diverse cultures brought together by a strong desire and dedication to help others,” said Dr. Calum Macpherson, Vice Provost for International Programs at Saint George’s. Electives in Kenya, Prague and Cambodia have proven to be very popular.

In a 2003 poll, more than 20% of all graduating American medical students reported having an international health experience during their training.

Dr. Stephanie Davis, a University of Michigan resident in pediatrics and medicine, said it best when quoting the motto of the Global Health Council: “There is no ‘them.’ There is only ‘us’.”

Anthony G. Alessi, MD, is Chief of Neurology at The William W. Backus Hospital with a private practice at NeuroDiagnostics, LLC in Norwich. This column should not replace advice or instruction from your personal physician. E-mail Alessi and all of the Healthy Living columnists at healthyliving@wwbh.org, comment on their blog or buy his book at backushospital.org.

We usually don’t equate heart disease with children. However, research over the last 40 years has shown that cardiovascular disease begins early in life and progresses throughout our lifespan.

Two studies, the Muscatine Study and the Bogalusa Heart Study, have been tracking children’s cardiovascular risk as it relates to cholesterol profiles. In both studies, 70-75% of the children with elevated cholesterol levels continued to have cholesterol elevations as young adults.

While there is clearly a genetic component to one’s risk of developing heart disease, lifestyle choices -- such as diet and physical activity -- are equally important. The emphasis on a healthy lifestyle is the key in the prevention of the development of an abnormal lipid profile.

February is American Hearth Month. This annual event is the perfect excuse to incorporate heart healthy foods at mealtimes.

The American Academy of Pediatrics recently updated dietary recommendations for children older than 2-years and adolescents. These new guidelines recommend all children over the age of two follow a diet that includes the use of low fat dairy products.

Working healthier snacks and meals into your child’s diet can be as simple as recruiting their help in the kitchen.

Children as young as two years old love to help prepare food and they like to eat the foods they help prepare. They can help wash produce, tear lettuce or snap green beans.

Three-year-olds may enjoy mixing batter, spreading peanut butter or kneading dough.
Four or five-year-olds can begin measuring ingredients, beating eggs or mashing fruit or vegetables.

Here are some heart healthy tips for kids:

 Choose low fat dairy after age two. Skim or 1% milk, low fat yogurt and cheese.
 Eat lower fat condiments (light salad dressing, mayo or sour cream).
 Use a trans-fat free light margarine instead of butter, which is high in saturated fat.
 Bake, grill or roast meats instead of frying or sautéing them.
 Limit fast food to once per month. A McDonald’s cheeseburger Happy Meal with fries and 1% chocolate milk has 700 calories, 27 grams of fat and 1060 mg sodium.

To put this into perspective, a 5-year-old needs 1,200-1,400 calories per day and 40-46 grams of fat per day.

Here are some quick and easy healthy meal and snack ideas:

 Whole wheat English muffin pizzas with low-fat mozzarella cheese (1/2 for a snack, whole muffin for a meal)
 Whole wheat pasta with broccoli and matchstick carrots with red sauce. Alternative: Reserve ½ cup of the cooking liquid. Sauté fresh garlic with 1-2 tablespoons of olive oil; add a pinch of sea salt and the reserved liquid. Toss with pasta and parmesan cheese.
 Turkey burgers on whole wheat buns with some veggies on the side.
 Fruit kabobs with low fat yogurt for dipping.
 Fruit smoothies.
 Low fat string cheese, “ants on a log,” edamame (soybeans in pod, found in frozen foods).
 Blueberry or strawberry muffins (cupcake size, not mega).
 Raw veggies and low fat dressing for dip.
 Applesauce or apple slices with peanut butter or other nut butter.
 Instant pudding made with skim milk.
 Sugar-free hot cocoa made with skim milk.

Wendy Kane is a registered dietitian and certified diabetes education in the Backus Hospital Diabetes Management Center. This advice should not replace the advice from your physician. Email Ms. Kane and all the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at healthydocs.blogspot.com.