Healthier Holiday Desserts

Slice up some fresh apples and sprinkle with cinnamon.  Bake to the desired texture/softness.  This is great dessert that provides fiber and other nutrients and does not need any added sugar.  The natural sugar from the apples gives it plenty of sweetness. This is also great as a side dish to pair up with lean pork loin.(Start with 20 minutes at 350 degrees, you can add more time if needed, depending on your taste and oven).

Cut the sugar by half in your favorite pie recipes. This can be done with many recipes without noticing any change in the taste or texture.  By doing this you’ll reduce the number of calories and lower the glycemic index of each serving.

Go for fresh homemade fruit and vegetable pies such as blueberry, apple, peach, pumpkin and sweet potato.  These contain vitamins and nutrients and, if you cut down on the sugar in the recipes (as above), it will help even more.

Cookies: Homemade oatmeal cookies are delicious. Make them from the “5 minute” type of oatmeal to reap more fiber benefits.

Cut the white flour by 25 – 50 % and replace with whole wheat flour in some of your cookie recipes to add more fiber while maintaining their great taste.

Use Canola oil or light olive oil, (which are healthier fats) in many of your favorite dessert recipes, instead of shortening or stick margarine, which contain trans fatty acids which are unhealthy for your heart, brain and vascular system. Canola oil won’t change the taste, however, depending on the recipe, you may need to experiment regarding the consistency of the final product when using these oils.

If you like quick-breads and cakes:  Opt for pumpkin, carrot,  zucchini and apple recipes, which provide some vitamins, nutrients and fiber, and are all healthier alternatives to a plain old butter and white flour pound cake.  Cut the sugar and tweak the white flour totals with some whole wheat flour and it will help even more.

Getting your treats to trick your taste buds - Halloween leftovers

Halloween has come and gone and for many (including me), it marks the official opening of the holiday eating season.  You may have Halloween candy lying around the house from either your kid’s stash or leftovers from what you handed out.  Either way, all that candy is a huge temptation.  Here are a few tips to help to prevent you from sabotaging your diet.

Donate it: If you can’t resist the temptation, donate any originally/intact wrapped candies you have to our troops or a local charity.

• Try to locate an individual, community group or house of worship that is preparing packages to ship to deployed U.S. troops in Afghanistan and Iraq.  They appreciate some familiar treats from the States upon returning to their base after being out in the field.
• Contact a local homeless shelter or soup kitchen to see if can use it.

If you plan on eating it: 

• Set a limit for yourself, such as 1 or 2 pieces per week.  Agree with yourself to only indulge on days you have exercised.
• Go for the bite size/fun size pieces that are much smaller than a full size candy bar and can still give you some satisfaction.
• Choose a piece of dark chocolate over other treats; at least there are some health benefits to be gained from eating small amounts of dark chocolate and you can satisfy your sweet tooth at the same time.

Portion control plays a huge role in maintaining a healthy weight, so only have “just a taste” to stay on track with the goals you have set for your diet.

Halloween Safety Tips For Any Age - (Part 2 of 2)

You can still have fun on Halloween regardless of your age, while being mindful of safety issues.
See part one posted on 10/29/11 at this link: http://carole-jakucs.blogspot.com/2011/10/halloween-safety-tips-for-any-age-part.html
General Safety:

1.       Licensed Drivers: Don’t drive while under the influence of any mind altering substance; better yet, don’t ingest any mind altering illicit substances at anytime.

2.       Only trick or treat in known neighborhoods that are familiar and safe.

3.       Trick or treat in groups. All children should have a responsible adult such as a parent accompanying them.

4.       Bring an operational and higher powered flashlight for use as needed to light up any darkened sidewalks or areas.

5.       Take advantage of city sponsored Halloween events for a safe alternative venue for children to celebrate in.

6.       Don’t open the door to your home if you are concerned about your safety and who's on the other side. *Call 911 to summon police or fire department personnel for any urgent concerns regarding health and safety.

Halloween Safety Tips For Any Age - (Part 1 of 2)

Whether you’re teen, a parent accompanying a child trick or treating, or, a college student or adult attending a costume party; here are some helpful tips to stay safe and still have fun on Halloween, regardless of your age:

1.       Costumes

A.      Masks: Don’t wear a mask as it can drastically reduce your field of vision which can heighten the risk of falls. Whatever your age, if you have to wear a mask, only wear one that does not obstruct your vision/eyesight and only for a brief time; don’t wear a mask while driving, walking in the dark or going up and down steps.

B.      Length: Make sure costumes are the appropriate length for the person’s height. Too much length on pant legs, dresses or cloaks are easy to trip on for any age and gender.

C.      Flammability: Some costumes can be highly flammable so stay away from lighted candles and flames of any sort, especially important with billowy sleeves and capes. *Try to find flame retardant costumes.

D.      Wear light colors and, or, reflectors on costumes and clothing if you plan on being outside in the dark for house to house trick or treating.

2.      Colored Contacts: Only use if prescribed by a licensed eye care professional such an Ophthalmologist or Optometrist.

3.       Make-Up: Be mindful of special Halloween make-up that is loaded with fragrances and other chemicals, which can cause irritation to sensitive skin and eyes. Look for hypo allergenic alternatives in known brands that can fit the bill by providing a similar look and lessen the chances of an allergic reaction.

4.       Treats: Don’t consume anything that is unwrapped (including fresh fruits) or home made from any strangers. These items can be easily altered, sabotaged and rendered extremely dangerous for consumption.

Can men get breast cancer? October: Breast Cancer Awareness Month (facts for men, part 2 of a 2 part series)

Here are a few facts regarding males and Breast Cancer:

The chance of getting breast cancer: Approximately 1 in 1000.

Breast Cancer causes approximately 450 deaths per year.

Some men that are afflicted with breast cancer have no known risk factors (just as in female breast cancer, see part 1 at: http://carole-jakucs.blogspot.com/2011/10/october-breast-cancer-awareness-month.html). However, the following are some known risk factors for males:

• Heavy drinking/High consumption of alcohol
• Radiation exposure
• Advancing age
• Family History of Breast Cancer
• High levels of estrogen in the body from use of Estrogens for medical treatments and therapies
• Having one or more of the of the following; Liver Disease, Obesity and having a chromosomal abnormality called Klinefelters Syndrome, can all elevate estrogen levels, while at the same time reducing the amount of male hormones in the body which may also increase one's risk.

Symptoms to look for (but not limited to):

• Lumps (painful or non-painful)
• Dimpling of the skin of the breasts
• Redness, swelling, thickening or scaling of the skin of the breasts or nipples,
• A change in the position of the nipples.
• Any discharge from the nipples

Limiting alcohol intake, and maintaining a healthy weight can help reduce one's risk as well as lead to overall better health along with not smoking, consuming a healthy diet and daily exercise. Contact your doctor for any changes in one or both breasts, chest and any symptoms, questions or concerns that you have.

October: Breast Cancer Awareness Month (facts for women - part 1 of a 2 part series)

Here are a few facts and a brief overview regarding females and Breast Cancer:

• The chances of getting breast cancer:  Approximately 1 in 8.
• Breast cancer causes approximately 40, 000 deaths per year.

What you can do: While there is still much to learn about the causes of breast cancer and research is ongoing, here are a few tips from what is known thus far to help reduce your risk:

• Learn how perform a breast self examination (BSE) and perform it monthly. Find a date that works for you and one that is easy to remember so you can do it on a regular basis to detect changes in your breasts such as, but not limited to, lumps (painful or non-painful), nipple discharge, dimpling, redness, swelling or thickening of the skin of the breasts or nipples, and, or, a change in the position of the nipples. Contact your doctor for any symptoms, changes, questions or concerns that you have.
• See your doctor yearly for a clinical breast exam (this is usually done during a yearly pelvic exam with a pap test).
• Get a Mammogram once per year starting at age 40 (or sooner if you are advised by your doctor due to a strong family history or concerns that are already present regarding your breasts). The goal for these first 3 points is early detection which increases survival rates.
• Limit your alcohol intake to no more 2 drinks per day. Consuming more than 2 drinks per day increases your breast cancer risk.
• Maintain a healthy weight as women who are overweight,  have an increased risk of developing breast cancer.
• Exercising daily (or at least 5 days per week) has been shown to reduce the risk of getting breast cancer. You don’t have to run marathons; walking for a minimum of 30 minutes per day for 5 days of the week, can help to reduce your risk; even better, 60 minutes per day 5 days or more per week. Inactivity increases your risk.

The last 3 tips regarding alcohol, weight management and daily exercise, are key to maintaining your overall/general health in addition to helping to reduce your risk of breast cancer.

• Other facts for females:  Having your first child after age 30 (or not having any children), recent birth control use and using hormone replacement therapy after menopause all increase your risk. 

For more information visit these websites: www.cdc.gov and www.cancer.org . *Contact your doctor for any concerns you may have regarding your health.

8 Tips for you to outsmart the flu (part 2 of a 2 part series)

      Influenza is nothing to sneeze at. The number of deaths in the United States attributed to Influenza varies from year to year, but can range from as few as 3,000 to as high as 49,000, as per a 31 year review posted by the CDC (Centers for Disease Control);  it pays to be prepared. Try the following tips to help you fight off the flu.

1. Get your flu shot (AKA influenza vaccine) every year, unless contraindicated for you.  The Influenza Vaccine is approved for use in people ages 6 months and up.  See my blog post on 10/5/11, at this link: http://carole-jakucs.blogspot.com/2011/10/fancy-flu-if-not-get-your-shot-part-1.html for more info on this.
2. Wash your hands well (all surfaces) with soap and warm water for at least 15 seconds, prior to eating and touching you face, eyes, nose and mouth. This helps to prevent transferring germs from your hands to other parts of your body that serve as a portal to your system.
3. Carry and use alcohol based hand sanitizers; place one each in your car, pocket, backpack, or purse.  Doing this is great especially if you are not near a sink with soap and water to clean your hands. *For an extra boost of cleaning, use it after washing with soap and water (and after hands are dried) if you are concerned you were exposed to a high traffic germ area(s) such as shared door handles, desk tops etc. Or handling items from someone who is already sick. *Rub it on all hand surfaces until it dries. 
4. Use a paper towel to touch door knobs, faucets and toilet knobs when using public restrooms (or sharing a bathroom with others such as in a dormitory or with someone who may already be ill). Make sure to use a paper towel to turn faucets on, then a fresh one after your hands are clean to turn the faucet off and open the door.  If you miss this step, you will be transmitting germs from the faucets and door knobs from other people onto your hands.
5. Get your rest. Getting the proper amount of sleep each night (7 – 8 hours) will help to keep your immune system healthy.  Sleep deprivation can inhibit your body’s ability to fight off infections.
6. Stay hydrated. Dry mucus membranes (eyes, nose and mouth) diminish our ability to fight off germs that we are exposed to.
7. Eat healthy foods. Consume a diet rich with fresh fruits, vegetables, whole grains and lean proteins, which give our body an abundance and variety of nutrients that help us fight off infections and disease.
8. Steer clear of crowds once flu season hits, as much as possible, to reduce your chances of repeated exposure.

      Practicing these tips above and working them into your daily routine, will help to prevent catching colds and flu anytime of the year, but are especially helpful when influenza is upon us when flu season hits.

Fancy the flu? If not, get your shot. (Part 1 of a 2 part series)

Flu (Influenza) season is right around the corner.  One of the best ways to protect yourself is by getting a flu shot (aka the “Influenza Vaccine”) every year. The Influenza Vaccine is approved for use in all people ages 6 months and up.  It is especially recommended for people who have chronic diseases such as (but not limited to) asthma, health care providers and people who take care of or spend time with infants, the elderly or those with weakened immune systems.
  
When to get your shot: The ideal time is now, in October.  But, it’s never too late. It takes approximately 2 weeks for the vaccine to actually give your body protection, so ideally you want to get your shot/vaccine, before flu season hits, so that when it does, you’re protected.

Where can you get it: In addition to doctor’s offices and clinics, many pharmacies offer Influenza vaccines as long as one of their trained pharmacists is on duty.  Before making a special trip, call ahead to find out if they have the vaccine on hand,what times they are being offered and if you need an appointment If cost is a factor, you can compare prices and may want to contact your insurance company to see if they cover it and if so, do they require to go to a specific location.

You can expect to fill out a screening form at most facilities, regarding your allergies and any medical history that may make you  ineligible to get the vaccine.

Who cannot get the shot: Some examples of people who should not get the Influenza Vaccine are (but not limited to) the following; having an allergy to eggs, having a past history of being afflicted with Guillain-Barre syndrome, having a history of a severe reaction to a previous Influenza vaccine, or being currently sick/ill at the time of the shot. **Contact your doctor if you have any questions regarding any current illness or other questions/concerns you may have prior to getting an injection for Influenza Vaccine.

Getting a yearly influenza (flu) vaccine is one of the best ways to prevent getting the flu (and helps to reduce the severity of symptoms if you do get sick).