BLOG 571 CHEESE

BLOG 571 CHEESE

Who doesn’t love a good slice or cheese on a cracker, on pizza, or on a sandwich? Well, only those who stomachs can’t handle it might have a different answer. Cheese is a type of dairy that comes in so many flavors and is so versatile in its use. Taste is dependent upon what type of milk is being used and how the cheese is produced. There are pros and cons nutritionally to eating cheese. Different cheeses are therefore different in their nutritional quality. Pros would be that it is high in protein and calcium. Cons would be that it can be high in calories, fat, and sodium.

If we were to compare cheeses and discuss which types are the best nutritionally for you, then here’s the rundown:

1.      Mozzarella – this type of cheese is lower in calories and sodium compared to other types. One ounce of mozzarella has 85 calories, 6% of the daily value (DV) for sodium, 11% DV for calcium, 6 grams of protein, and 6 grams of fat. A positive bonus about mozzarella is that it contains probiotics which help improve immunity, gut health, and help reduce inflammation. It is probably most popularly known for being used in a Caprese salad with tomatoes.

2.      Blue cheese – this type is actually cured from mold (Penicillium) and is cured. It doesn’t just come from cows but can be from sheep’s or goat’s milk. The mold is what creates the blue color. One ounce contains 100 calories, 14% of DV for sodium, 12% of DV for calcium, 6 grams of protein, and 8grams of fat.

3.      Feta – this cheese originally from Greece and is from sheep’s (has a sharp taste) or goat’s (mild taste) milk. It is good because it is lower in calories, but because of the packaging it requires for preservation, it is typically higher in sodi9um with 14% of DV. One ounce of feta has 75 calories, 11% of DV for calcium, 4 grams of protein, and 6 grams of fat.

4.      Cottage cheese – this comes from curds of cow’s milk. It is very high in protein with 1.2 cup containing 12 grams of protein. It also has 90 calories, 15% of DV for sodium and 9% of DV for calcium, plus 3 grams of fat (in ½ cup). Because it is higher in protein, it is recommended as a weight loss helping type of food because it helps make you feel fuller, longer.

5.      Ricotta – this is an Italian cheese that can not only come from cows, sheep, or goats, but it can also come from Italian water Buffalo milk. It has a very creamy texture. Ricotta is very high in calcium with 20% of DV in ½ cup. It has 186 calories in ½ cup, 6% of DV for sodium, 9 grams of protein, and 13 grams of fat.

6.      Parmesan – this is aged cheese that is harder and has a saltier taste. It comes from unpasteurized cow’s milk that has been aged for at least 12 months in order to make sure bacteria is killed. One ounce has 111 calories, 15% of DV for sodium (pretty high amount), 26% of DV for calcium which is high too, 10 grams of protein (another higher amount), and 7 grams of fat. Nutritionally, parmesan is a packed choice. Another bonus about parmesan is that it contains 16% of DV for phosphorus which is good for bone health.

7.      Swiss – this cheese comes from Switzerland and is from cow’s milk. It has a mild taste and is a little hard. During fermentation, holes are created in the cheese to release gases. One ounce of Swiss cheese has 111 calories, 2% of DV for sodium which is lower, 19% of DV for calcium which is higher, 8 grams of protein, but 9 grams of fat.

8.      Cheddar – this cheese comes from England and cow’s milk. There are different colors and tastes that vary depending on how long the cheese has aged. One ounce of cheddar has 115 calories, 8% of DV for sodium, 15% of DV for calcium, 7 grams of protein, and 9 grams of fat. Another bonus about cheddar is that it is high in Vitamin K which is good for bone health and prevents calcium from being deposited in the arteries and veins.

9.      Goat – this cheese is also called chèvre. It comes in several forms including crumbles. One ounce has 75 calories, 6% of DV for sodium, 3% of DV for calcium, 5 grams of protein, and 6 grams of fat. Many people who have difficulty digesting cheese opt for the goat’s milk option because it’s lower in lactose properties.

Cheese can be part of a nutritious and healthy diet. Being aware of sodium and fat intake is always of importance. The more we know about what we are consuming, the better, more informed choices we can make. Next time you have cheese in your meal or snack, consider which type as part of your total daily intake. That way, you can aim to keep a healthy weight and lower the risk for health problems. Cheese please 😊

BLOG 570 CHIA SEEDS

BLOG CHIA SEEDS

Cha-cha-cha-chia…. you remember the Chia Pet?? Now, health food stores are making claims that these tiny seeds are packed with nutrients and can help curb hunger. Chia is a type of seed that come from the Mexican desert plant called Salvia hispanica. “Chia” actually means strength. The ancient Mayan and Aztec cultures ate these seeds for energy because they contain carbohydrates, protein, calcium, antioxidants, and omega-3 fatty acids. A single ounce, which is about 2 tablespoons, contains 12 grams of carbohydrates, 4 grams of protein, 9 grams of fat, as well as other vitamins and minerals that can be absorbed by the body.

Most people consume chia seeds with other foods or in beverages. They have a mild, nutty taste. When mixed with water, they make a gel. Popular uses include on top of yogurt or cereal, with vegetables, in baked goods, or with rice.

The most appealing benefit of chia seeds is the claim that they aid with weight loss. These seeds are supposed to expand the belly upon consumption, which in turn makes a person fuller, meaning they will eat let, and thus weight loss will result. The evidence validating this is limited. Therefore, realistically, it is not the miracle weight loss aid. However, the USDA does claim that chia seeds contain no cholesterol, are a good source of energy, protein, fat, carbohydrates, and fiber. They also contain vitamin C, thiamin, riboflavin, niacin, phosphorus, potassium, magnesium, vitamin E, vitamin A, sodium, and zinc. They also contain the following antioxidants which help fight free radicals in the body: flavanol glycosides, chlorogenic acid, caffeic acid, kaempferol, quercetin, myricetin, and linolenic acid. Chia seeds have also been linked to raising good HDL levels and are a heart healthy food containing omega-3 fatty acids which help lower bad LDL cholesterol levels. They contain more than salmon or flax seeds. These seeds also contain fiber which help with the digestive system. Once the seeds enter the stomach, they become a gel that acts like a probiotic. Chia seeds can also help lower blood sugar levels which is great news for diabetics. The carbohydrates in these seeds are slowly released so they do not cause an insulin spike.

The list of benefits continues. Chia seeds contain more calcium than skimmed milk and boron which helps metabolize calcium. This is important for bone health and can even help your teeth. Chia seeds are known for their energy boosting power, which many athletes utilize for performance improvement. These seeds also contain alpha-linolenic acid (ALA) which helps reduce inflammation in the joints and arteries. Chia seeds also are great for pregnant women because they aid in the baby’s brain development.

Quite the list of benefits for such teeny tiny little seeds. Super foods have the power to benefit the body in so many ways. A little goes a long way. Whole food nutrition is absorbed and utilized by the body to improve functions and help a person perform at their best.

BLOG 569 CARPAL TUNNEL

BLOG 569 CARPAL TUNNEL

Chronic, lingering wrist pain that causes discomfort for daily living activities may be attributed to carpal tunnel syndrome (CTS). When pain, tingling, and/or numbness is felt in some of the fingers, there can be nerve compression. This uncomfortable feeling can be attributed to the median nerve. This nerve runs down the arm, through the wrist, and then to the fingers. The route the nerve takes is through the carpal “tunnel”. Movement of all fingers (except the pinky) are controlled by this very nerve. When swelling occurs, the “tunnel” becomes narrowed. There are about 200,000 cases of CTS per year in the U.S. which correlates with our excessive nature.

Repetition

We live in a world of repetition. Our hands are a vital part of many actions that we take. Most tasks require our hands, fingers, and wrists. We write, type, put our shoes on, open doors, eat, and this list of hand work could go on and on. These are the very repetitive movements that can lead to CTS but other culprits include pregnancy (but it can go away), obesity, diabetes, arthritis, and hypothyroidism. Due to these conditions, the wrists are being asked to work under excess weight conditions or through hormonal imbalances that affect joint motion. It is more commonly found among women, possibly because the “tunnel” is naturally smaller. Certain jobs that have repetitive functions also increase the likelihood of CTS. These might include jobs such as a hairdresser, cashier, musician, baker, or someone in an assembly line who does the same movement over and over.

Symptoms

When early detection is possible, a person might feel burning, itching, or numbness in their palm or fingers. Your fingers might even fall asleep. This pain can travel up to the shoulder. If the symptoms increase, you might lose your grip. Eventually strength in the wrist decreases.

Diagnosis/Treatment

There are a couple tests for CTS. Besides a doctor’s general inspection of your wrist mobility, you can have a test called EMG-NCV done. This measures the degree of the median nerve function. Upon diagnosis a doctor might tell you to keep the wrist immobile. Using a splint can help lessen the pressure on the median nerve. This is basically helping that nerve rest. Medications are available to help with the inflammation. Steroid shots can be done. Worst case scenario is surgery, but this can be done to correct the problem.

Even a teacher who grades paper after paper can experience carpal tunnel syndrome. We don’t realize how much we do and how many times we do these tasks, until suddenly they are painful. CTS doesn’t happen overnight; it is over and overuse. Years later we might feel the side. Like most other elements of life, moderation is key. Take breaks and watch your form. Moderate your repeat functions. Keep the tunnel open…. not backed up with traffic that leads to frustration and lack of movement.

BLOG 568 GIRL SCOUT COOKIES

BLOG 568 GIRL SCOUT COOKIES

For over 100 years, the season for Girl Scout cookies has entered our communities’ bringing smiles and joy to many. The young girls selling them practice entrepreneurship, communication, mathematics, and teamwork. Most people buy boxes at a time. How did Girl Scout cookies become such a staple of American culture?

The history of Girl Scout cookies dates back to 1917 which is about 5 years after the troops were originally formed. Juliette Gordon Low founded the Girl Scouts in Muskogee, Oklahoma. As a service project, the baked cookies in the high school cafeteria. Then in 1922, The American Girl magazine published an article about the Girl Scouts featuring a cookie recipe. Soon, sales went nationwide and were sold for 35 cents per dozen. In 1933, Girl Scouts of Greater Philadelphia Council baked cookies and sold them in t gas and electric company windows. At that time a box with 44 cookies sold for 23 cents.  That equals six boxes for $1.24. A big milestone took place in 1936, when the national Girl Scout completed the licensing process to commercially bake cookies. In 1937, more than 125 troops were selling cookies.

When World War II struck in 1944, sugar, flour, and butter were in shortage. The troops shifted their efforts to selling calendars. After the war, sales returned and increased. In the 1950s there were 3 flavors including Chocolate Mints (Thin Mints), Shortbread, and Peanut Butter Patties. At that time, girls started setting up tables and selling them in shopping malls. The 1960s brought a big boom in membership with the Baby Boomers. There were now 14 licensed bakers. In 1978, being business smart, Girls Scouts consolidated to 4 bakers for packaging and distribution and to ensure uniformity. At this time, the Girl Scouts logo was designed and put on the boxes. During the 1980s there remained 4 bakers who made 7 types of cookies (Thin Mint, Peanut Butter Sandwich/Do-si-dos, and Shortbread/Trefoils).

The 1990s introduced awards for cookie sales among the Girl Scout Brownies, Juniors, Cadettes, and Seniors. During the early 2000s, troops were given missions to sell the cookies, and the younger troops (Daises) were now allowed to sell. Around 2010 the first gluten free cookie was introduced. In 2014, the Digital Cookie platform was started which teaches girls all about online marketing, app usage, and ecommerce. An unforgettable moment in 2016 was when the girls took the stage at the Academy Awards to pitch cookie sales to A-list Hollywood stars. Today, sales remain strong and the cookie line up has evolved based on sales/profits.

The purpose of Girl Scout cookie sales is to generate money for the girls to have amazing experiences. The proceeds go to the local councils to ensure this. Girl Scout cookies always bring cheer and energy to the local grocery stores and even sometimes at our own front doors. Supporting the future women leaders buying cookies isn’t a hard sell. The goodness of those cookies is hard to deny or turn down. Besides, there’s no excuse…. you can simply donate to the girls and not grab a box to go.

BLOG 567 ATHLETE'S FOOT

BLOG 567 ATHLETE'S FOOT

Athlete’s foot is one of the most common fungal infections affecting the skin. Despite its name, you don’t have to be an athlete to get it. This condition thrives in warm, moist environments like sweaty socks, gym shoes, and locker rooms.

Athlete’s foot is a fungal infection that affects the skin on the feet, usually between the toes. It’s caused by a group of fungi called dermatophytes, which also cause ringworm and jock itch. These fungi feed on keratin, a protein found in the outer layer of your skin, hair, and nails. Common signs and symptoms include itching, stinging, or burning between the toes or on the soles, cracked, peeling, or scaly skin, redness or blisters, and/or a foul odor coming from the affected area

The main culprit is fungal growth transpired by warm, damp conditions. You can catch athlete’s foot by direct contact with an infected person or by touching contaminated surfaces, such as locker room floors, shared showers, pool areas, socks, shoes, or towels of someone who has the infection.

Anyone can get athlete’s foot, but it’s more common among certain types of people with certain lifestyle/behaviors. These include people who wear tight-fitting shoes for long periods, keep their feet in sweaty socks, walk barefoot in communal areas, and/or have a weakened immune system

The good news is that athlete’s foot is highly treatable. The following are treatment options.

1. Over-the-Counter Antifungal Creams

Most mild cases respond well to creams, sprays, or powders available without a prescription, such as Clotrimazole (Lotrimin), Terbinafine (Lamisil), and Miconazole (Micatin).

2. Prescription Treatments

If the infection doesn’t clear up after a few weeks or spreads to your nails, your doctor may prescribe stronger topical antifungals or oral antifungal medication.

3. Home Care and Prevention

• Keep your feet clean and dry, especially between toes
• Change socks daily and choose breathable fabrics like cotton
• Let shoes air out between uses
• Wear shower shoes in communal areas
• Avoid sharing towels or footwear

Athlete’s foot may be uncomfortable, but it’s easy to treat and prevent with good hygiene and a few lifestyle tweaks. Keep your feet dry, wear breathable shoes, and treat symptoms promptly and you’ll stay one step ahead of this pesky fungus.

BLOG 566 CALF MUSCLE

BLOG 566 CALF MUSCLE

The calf muscle is actually made up of 2 muscles: the gastrocnemius and the soleus. The gastrocnemius is the larger muscle that we see bulging out of the leg. It is a superficial muscle (just under the surface of the skin) that has 2 heads. The soleus lives underneath the larger muscle. The two muscles taper together the bottom and head into the Achilles tendon. The Achilles tendon that leads down to the heel. When movement occurs (walking, running, jumping), the calf muscle takes the lead and pulls the heel up for motion.

The calf muscle plays a major role in lower body movement, so when its functioning is disrupted, this is cause for concern. A pulled calf muscle occurs when the calf has been stretched beyond its limit. This can lead to a strain caused by the over stretch that tears some of the fibers. These tears can be partial or complete and range in severity. Rhabdomyolosis can also occur when there has been long term pressure on the muscle (although this condition usually effects more than just one muscle in the body). A “Charley Horse” in the calf muscle is common cramping condition. These can result from fatigue, diet, dehydration, and muscle imbalance. Stretching, massaging, wearing proper footwear, and good diet are important factors. Exercise is the best approach to build strength and endurance for this muscle especially when one’s occupation involves constant standing.

To strengthen the calf muscle, different variations of raises can be done with body weight or added weight. Exercises can be done on one or both legs. Exercises can be done seated or standing.

The calf muscle can often go neglected when the common focus for exercise is on the major muscle groups. However, when the calf muscle isn’t happy it will let the body know. Soreness to this area can happen after a night in high heels, running after a long break from exercise, repetitive jumping, and stair climbing. Sometimes the hardest workers need attention too and the calves should not be under-valued. In order to put one foot in front of the other, the calf has to move the body forward. So just because they live behind the leg, doesn’t mean they aren’t worthy of making the to-do list at the gym. 

BLOG 565 HEAD LICE

BLOG 565 HEAD LICE

Tiny little insects can wreak havoc on our scalps, making our head feel itchy and uncomfortable. Children fall victim more to contracting lice, mainly because lice spread directly from one person’s head to another, 0and children are in closer contact to one another in their school and activity environments. Lice are only about the size of a strawberry seed and can have a tan/gray coloring. Females attach their eggs to the scalp and the eggs will hatch in about 6 to 9 days. In 9 to 12 days the lice become mature and c0an live can live for 3 to 4 weeks. The problem is that females can lay up to 10 eggs at a time. Lice become invasive and must be treated immediately to prevent spreading.

Lice do not carry viral or bacterial diseases. It’s the scratching on the head, neck and shoulders that can cause infection.  Sometimes they can be hard to spot.  Lice avoid light but you can spot the eggs (nits). If lice are suspected, it’s important to seek medical attention before starting treatment. Lice can be mistaken for dandruff or residue from hair products used. A doctor will use a magnifying lens to inspect and/or a tool called a Wood’s light to check for eggs (nits).  The light makes the lice show up as a pale blue color. A doctor will recommend using a shampoo that has permethrin (nix) that is toxic to lie. This can be followed by using a lotion to the scalp that contains ivermectin (Sklice). It needs to be rinsed out of dry hair after sitting for 10 minutes. A doctor can also prescribe an oral drug called Ivermectin (Stromectol). A topical prescription called Malathion is also an option as well as Spinosad (Natroba). Body lice is also possible so after shower applying these measures to the body can be taken as well. 

Lice can also be spread indirectly through items such as combs and brushes, pillows, towels, scarves, and hats. It’s important to wash all of these items regardless of if lice are detected on them to decrease the risk of spreading. Sometimes pets can spread lice too, but they cannot survive 0on these animals. We don’t always know when and where lice will strike, and it isn’t a matter of personal hygiene. It’s always a good idea to not share personal items when unnecessary. Children are taught to share so sometimes the lesson can be confusing for young ages. However, always being aware of washing hands, clothes, and not sharing specific items, are good lessons to be learned.